Two Major Ingredients to Avoid in Protein & Meal Replacement Shakes & Other Toxic Ingredients Found in Food

Protein & Meal Replacement Shakes: Two Major Ingredients to Avoid

Choosing the right shake is important, as all protein shakes are not created equally.  Some shakes are specifically formulated to bulk you up, some are formulated with inferior protein blends, some shakes contain harmful artificial sweeteners like aspartame and Splenda, and some simply don’t contain enough nutrients, let alone quality nutrients.

The fact that you’re reading this, means you’re concerned about making the right choice, and don’t want to make the mistake of buying a shake with potentially harmful or inferior ingredients.

“What are these harmful ingredients and how bad can they really be?”

This is one that more people should be asking, considering the staggering amount of hard-earned money that Americans spend every year on protein shakes and diet shakes.  Sadly, the majority of companies that you see in magazines, spend more money on packaging and promoting their products than formulating them with the best ingredients they can.

Now that doesn’t mean that all flashily packaged shakes are garbage, or vice-versa.  It simply means we need to educate ourselves so that we can make the best possible decision when purchasing a protein shake product.

Several of the most popular products out there cut corners by using a potentially dangerous sweetener that allows them to lower manufacturing costs.  What are those?  Splenda, aka sucralose, aspartame.

“What’s the big deal about using Splenda as a sweetener?”

Splenda (Sucralose, aspartame) – This popular artificial sweetener was discovered by accident in the mid 70′s by a pair of scientists attempting to formulate a synthetic fertilizer.  They didn’t succeed in their original plan, but discovered that the compound they had synthesized tasted pretty darn good!  (Why they would taste their fertilizer experiment is beyond me!)  Splenda was introduced into our food system with minimal safety testing (the FDA conducted studies on a total of only 36 human subjects), and from there problems started to arise.  Recent research into the health effects of Splenda has indicated that it may contribute to weight gain (probably not what you were looking for), diabetes, disruption of sleep patterns, sexual dysfunction, increases in cancer, MS, lupus, and a list of degenerative diseases.  It’s a bit backward to spend money on something that may cause any of these.  We’re trying to get healthier, not sick!

Recent studies have indicated that consuming Splenda may lead to neurological disorders like seizures, migraines, and dizziness.

Article about the dangers of sucralose/Splenda: CLICK HERE

Article from a female OB/GYN about the dangers specifically for women who use sucralose/Splenda: CLICK HERE

Protein shake products containing Splenda (sucralose, aspartame): Just to name a few

• Body by Vi aka ViSalus Sciences Vi-Shape shake 
• Amway’s NUTRILITE Meal Replacement shake
• Melaleuca Attain with Craveblocker shake
• Advocare Meal Replacement and Protein Powders

Article from Dr. Oz about the dangers of Soy

Soy - Another popular ingredient with a dark side is one of the most widely used ingredients in protein shakes.  Consumption of soy based products has been attributed to digestive problems, thyroid issues, hormonal disruption (in men & women), developmental problems in children and even certain cancers.  YEP!

Another article with MULTIPLE links to support why soy is a health danger to you and your family: CLICK HERE 

Here is a brief list of some of the additional symptoms and health problems related to soy consumption that are common: (All have links to read more about each health condition related to soy consumption)

Breast cancer

Brain damage

Infant abnormalities

Thyroid disorders

Kidney stones

Immune system impairment

Severe, potentially fatal food allergies

Impaired fertility

Danger during pregnancy and nursing

Unless soy is traditionally fermented to remove the anti-nutrients (such as in miso, tempeh, and tamari) AND CERTIFIED ORGANIC, there are many different problems (some that are permanent) with it , no matter how “special” it is, says Dr. Mercola. 

Now it’s a fact that soy does have some amazing health benefits (aids in keeping a healthy heart), but do the benefits outweigh the risks?  I've given you the facts....you can decide.

Shakes with Soy:

• Body by Vi aka ViSalus Sciences Vi-Shape shake 
• ItWorks ProFit
• Amway’s NUTRILITE Meal Replacement shake
• Melaleuca Attain with Craveblocker shake
• Advocare Meal Replacement and Protein Powders
• Herbalife
• Juice Plus Complete
• Genesis Pure

"That’s all well and good if I’m trying to bulk up, but I just want to lose weight and trim out!”

EXACTLY!!!  Millions of people every year are looking for a shake to help them lose weight, and a good product can fill both roles.  A good protein shake can be used as both a meal replacement to lose weight, and as a post-workout supplement to boost lean muscle mass gains.  Additionally, shakes enhanced with potent superfood blends can deliver important nutrients beyond what the typical protein-only shake can provide, and you really can't compare plain protein powders to superfood blend protein powders.  Foods like exotic fruits, herbs, and vegetables, which provide important antioxidants that combat free radicals produced as a result from the oxidative stress of daily life, let alone working out.  


Here are some other "Scary 7" ingredients aka toxic food/toxic ingredients you should avoid & will find in ALL processed foods.  Knowledge is power to take control of your health.  

My personal choice is Shakeology:  

• 100% SOY-FREE
• NO ARTIFICIAL SWEETENERS OR FLAVORS
• NON-GMO 
• 100% NATURAL
• Isolated whey protein, an easily absorbable source of high-quality protein (even those who are lactose intolerant have not had issues*) 
• VEGAN Formulations Available
• GLUTEN-FREE
• PROBIOTICS & DIGESTIVE ENZYMES to improve digestion and nutrient absorption
• CERTIFIED LOW-GLYCEMIC INDEX (SAFE for Diabetics) 

Independent News Release from Health Research News about the Benefits of Shakeology

Why Drink Shakeology Every Day? 

It can help you:

• Lose weight – especially if you replace a meal with Shakeology every day.
• Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
• Increase your energy and feel healthier.
• Improve your digestion and regularity.

It's the simple recipe for success:

• You won't feel deprived, because every delicious shake tastes like a sinful treat.
• The proteins and healthy fats will help you feel fuller longer, so you're less likely to snack.
• Superfoods help your body reduce cravings for junk food.
• Increased energy means your workouts feel easier.

How Shakeology short-circuits your urge to snack:

• Protein-rich nutrient-dense formula helps you feel full and reduces the tendency to "cheat" throughout the day.
• Helps you curb junk food cravings while helping you crave healthier choices
• You're feeding your body the nutrients it needs, so it feels more satisfied.
• So delicious, it tastes like you're cheating!

What more can you do with a little extra daily energy?

• Power through your day, and cross more off your to-do list.
• Get your fitness program off to a great new start.
• Help your body's internal processes work more efficiently.
• Enjoy life . . . and get more out of every single moment!

How Shakeology gets you healthy from the inside out:

• Fiber and probiotics help you "get regular" so you eliminate toxins built up in your digestive system.
• Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
• A healthier digestive system makes it easier to absorb key nutrients.
• Digestive enzymes also help your body to increase the absorption of nutrients.

                       

Ingredients and Nutritional Information for Shakeology Vanilla Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Chocolate Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Strawberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Greenberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Tropical Strawberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Chocolate Vegan Flavor Download PDF

Shakeology® FAQs

Thyroid: The Master Gland to your Metabolism

THE THYROID GLAND: The Master Gland to your Metabolism 

The human thyroid is a butterfly-shaped gland located in the front of the neck that wraps around the trachea. It has but one job - to produce the two critical thyroid hormones we need to keep our metabolism efficient.

In fact, these hormones are indispensable for our bodies to convert calories into energy - and that's the crux of metabolism. These two hormones, triiodothyronine and thyroxine, or T3 and T4 respectively, are produced in the thyroid when the iodine in our system teams up with the amino acid L-tyrosine.

Sounds simple, right? Think again. Human metabolism is a highly intricate process that can be adversely affected by a wealth of variables. One important variable that we can control, is the nutrient mix our thyroid keeps on hand to operate.

In order for metabolism to occur with any respectable level of effectiveness, the body must have a full supply of thyroid supporting nutrients on hand at all times. If you aren't willing to deliver the nutrients it needs to function properly, chances are, it won't be willing to keep your metabolism fired up and your energy resources fully charged.

THYROID SUPPORTING NUTRIENTS

Don't despair. There is good news. Encouraging and maintaining healthy thyroid function may be easier than you might imagine. This master gland of metabolism is often very responsive to the right combination of thyroid supporting nutrients.

Yes, a healthy diet will promote a healthy thyroid, but some of the nutrients that are especially helpful in supporting healthy thyroid function are not likely to be found in your local market. That is, unless you happen to be shopping in India or Ireland. So just what are the critical nutrients for a healthy, energized thyroid?

L-TYROSINE

This amino acid plays an essential role in the production of thyroid hormones, in addition to hormones that affect mood including epinephrine, norepinephrine, serotonin, and dopamine.

And while our body can naturally produce some Tyrosine from other amino acids, as we age, our bodies may not be able to keep up with the needs of a demanding thyroid.

During metabolism, tyrosine joins forces with iodine in order to produce the thyroid hormones needed to efficiently convert (metabolize) the calories from our diet into expendable energy.

A weak reserve of tyrosine can leave us feeling sluggish. As a result, our body reacts by storing more calories as fat for energy.

IODINE

Another key player in the metabolism game. Without it, metabolism simply can not take place. The thyroid is the only gland in the human body capable of absorbing this trace element.

Typically found in shellfish and iodized salts, iodine is stored in the thyroid gland until needed for the production of the thyroid hormones triiodothyronine and thyroxine.

When combined with L-tyrosine and other nutrients these two work synergistically to produce T3 and T4 thyroid hormone. Moreover, iodine deficiencies have been linked to the formation of goiters, decreased energy and lack of concentration.

IRISH MOSS

A natural vegetarian source of many thyroid-supporting nutrients, including Iodine, a key component in healthy metabolism. Irish moss has been consumed for thousands of years, and many herbalists encourage its use to contribute to sound glandular health.

SELENIUM

This naturally occurring trace mineral is well known for its strong antioxidant properties and natural synergism with other vitamins. Supplementing with selenium is essential for anyone concerned with sluggish thyroid performance.

GUGGUL

Technically known as Guggulsterone, the Guggul tree is native to India, and emits a resinous sap that has been used for centuries as part of India's traditional medicine known as Ayurveda.

Studies have shown that the purified plant sterol extract from Guggulsterone can promote healthy thyroid function, and assist the body in maintaining normal production of thyroxine and triiodothyronine.

SUPPLYING THESE VITAL NUTRIENTS

Simply put, the thyroid gland relies heavily on a host of supporting nutrients to produce the hormones needed to ensure that metabolism goes off without a hitch.

Without these vital nutrients, our ability to metabolize food may slow down, so look for natural thyroid support supplements, as well as discuss options with your doctor or naturopath.  

Here's An Easy Way To Remember How This Process Works.

• The less thyroid supporting nutrients we have, the less thyroid hormone (T3 and T4) we produce.
• The less thyroid hormone we produce, the less efficient our metabolic process becomes.
• The less effective our metabolic process becomes, the less energy we produce.
• The less energy we produce, the more prone we are to weight gain and fatigue.

Source from Bodybuilding.com, Amazon.com, and Womenshealth.gov

Why alcohol & weight loss don't mix....

I'm not saying you can't drink an occasional drink now & then, but if you're wanting to lose weight, reduce belly fat, reducing or eliminating alcoholic beverages from your diet can make a huge impact on how you look & feel.  Read more to find out the impact of alcohol on your waist line & body!  

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight. 

6 Ways to Max Your Metabolism

Metabolism

We all know people who eat whatever they want & it doesn't effect their physiques one bit. Some people are just have a fast metabolism (the rate you burn calories), which depends on age, sex and genetics.  However with exercise, proper diet, and a few of these tips, it is possible to speed up your rate too!  Ready?  

The DOS:

Eat Healthy Fats- Research suggests the omega-3s in salmon and other fatty fish help build muscle -- and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels (scientists have yet to confirm how). Another healthy fat source: Avocados, with it's unique combo of essential fatty acids, monounsaturated fats, and antioxidants helps your metabolism by keeping inflammation in check & blood vessels clear & supple, plus with one avocado's 14 grams of fiber kicks up your calorie burn (delicious too).  

Drink Smart- Your body needs to be hydrated to keep your metabolism burning. Try drinking ice-cold water, your body will warm it up and burn a calorie for each degree it heats it. Don’t feel to bad about that morning coffee. Since caffeine is a stimulant, it’s thought to increase metabolic rate by 5% for two hours after drinking!

Muscle Up- Resistance training hikes your metabolism rate by 15% because it increases muslce, which burns nine times more calories than fat. Interval training, (ex. three minutes of intense cycling followed by a minute on easy peddling) is a great metabolism booster too!

The DON'Ts:

Skip Sleep- Got work coming out of your ears? Shift your schedule so you go to bed at 10pm but get up earlier. This will help break the habit of eating metabolism slowing junk food while you work late. Beware of burning the midnight oil. Accourding to new research, just one night of skipped or disrupted sleep slows calorie burn by 5-20% the next day.

Crash Diet- Restrictive diets throw your body into starvation mode, making it hang onto every calorie. Your metabolic rate is highest in the morning, research shows that eating a healthy, good-sized breakfast will boost metabolism 10% for the rest of the day. You could try some scrambled eggs with rye bread or plain greek yogurt and berries!

Ditch Carbs- Carbs produce the glucose your cells need to function properly, so instead of cutting them out completely, eat good carbs like oats, wheat bran, sweet potatoes, winter squashes, brown rice, beans, apples, grapefruit, berries. 

Extra tip: Spicy food can also be good as it increases your heart rate, and is thought to boost metabolic rate by up to 50% for three hours afterward.

Flab or stress belly?

For many women, getting bikini ready means tackling one dreaded area in particular — our tummies. Most of us still think the best way to achieve a washboard stomach is by doing hundreds of sit-ups. Not so, says A-list trainer and body guru James Duigan. 

James, who sculpts supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s identified five key ‘tummy types,’ all of which require a different approach to achieve successful toning. 

Once you figure out your tummy type (mine is the STRESS BELLY), you'll be on your way to getting the perfect midriff... 

THE SPARE TIRE TUMMY

The spare tire: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough.

HOW TO IDENTIFY THIS TYPE 

These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods. 

Luckily, this ‘spare tire’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough. 

TYPICAL BAD HABITS

If you exercise very little, eat lots of sugar and refined carbohydrates in products like cookies, cakes and white bread, or rely on starchy carbs like pasta and rice, you you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James. 

MIDRIFF MAKEOVER PLAN 

• Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and pudgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’
• Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavor.
• ‘Ditch calorie counting in favor of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’
• ‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym.

TOP TIP FOR THIS TUMMY 

If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities.

HOW TO IDENTIFY THIS TYPE 

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse. 

‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’ 

Stressed tummies will also be fairly hard to the touch, rather than wobbly. 

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience. 

MIDRIFF MAKEOVER PLAN 

• Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’
• Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
• Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
• Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS TUMMY Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (bodyism.com) can also help the body unwind.

THE LITTLE POOCH

The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie. 

HOW TO IDENTIFY THIS TYPE

These women are likely to be busy moms or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James.

TYPICAL BAD HABITS

‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James.

MIDRIFF MAKEOVER PLAN

• Good nutrition and plenty of fiber are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oat bran and whole grains are good, natural sources of fiber.
• Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.
• It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.

TOP TIP FOR THIS TUMMY

Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.

THE MOMMY TUMMY

The Mommy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mom, have little time for themselves.

HOW TO IDENTIFY THIS TYPE 

Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then. 

‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’ 

TYPICAL BAD HABITS
Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’

MIDRIFF MAKEOVER PLAN 

• ‘Fish oil supplements turn on fat-burning hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’
• Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired moms,’ says James.
• Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.
• Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’

TOP TIP FOR THIS TUMMY Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. 

THE BLOATED TUMMY

Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion.

HOW TO IDENTIFY THIS TYPE 

Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet. 

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realizing you’re intolerant to them.

MIDRIFF MAKEOVER PLAN 

• ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.
• ‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for two weeks to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’
• Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.
• Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.

TOP TIP FOR THIS TUMMY 

Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.  

***THANK YOU to Hailey's Helpful Hints for this AWESOME Blog Post***

What You Should Eat Before & After Your Workout

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note: there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs

Low Sodium White Rice Cake - approximately 30 calories per rice cake

Banana - approximately 105 calories per medium (7 in) banana

Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs

Low Sodium Brown Rice Cake - approximately 50 calories per rice cake

Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats

Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato

Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source 

Protein Shake - this is the sometimes the most quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder.

Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)

Fresh, Raw Peanut Butter - I do not recommend that you consume this if you are doing cardio. It is somewhat harsh on the stomach. Approximately 105 calories per TBSP.

Raw Almonds - 10 raw almonds are approximately 70 calories.

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Pre Workout Snack Ideas

• Banana + peanut butter
• Oatmeal + sliced almonds
• Sprouted grain English muffin or toast + almond butter
• Whole-grain crackers + hard boiled egg
• Fruit and nut bar or granola bar (watch the sugar content)
• Fruit salad + chia seeds
• Dried apricots + almonds
• Wrap: Tortilla + hummus + cucumber & tomato
• Piece of fruit + Greek yogurt
• Small quinoa salad
• Small baked sweet-potato topped with greek yogurt
• Date & almond smoothie: 1/2 banana + 2 dates+ almond milk +2 tsp. almond butter