Healthy Living Revolution & Shred10

Healthy Living Revolution

Is your health exactly where you want it to be? What if you could learn about tools to take your health back? That’s why I’m so excited to have found the Healthy Living Revolution and the tools it provides for 10 day jumpstarts and overall nutrition guidance.

Healthy used to be SIMPLE! It wasn’t the latest superfood or the new diet craze.

Healthy was fresh vegetables from grandma’s garden.  Kids played outside until it was dark. You drank water straight from a hose. We had energy all day long and 70% of us weren’t on medications.  Healthy was a lifestyle that we lived and we can again.

This Healthy Living Revolution is about taking our health back, our families’ health back, our schools health back, our country’s health back.

Toxic Chemicals

Part of the reason we need to #takehealthyback isn’t something that we can easily control.  In our world today we are exposed to toxic chemicals that are putting our health at risk.  Many of the health challenges and diseases that we are facing can be linked to these toxins.

Toxic chemicals putting your health at risk

Silent Spring researchers found that BPA and other toxins could be reduced significantly after just 3 days by eating whole foods!   Fruits and vegetables are powerful not just because they detox us but because they contain ANTIOXIDANTS.  Antioxidants reduce oxidative stress which causes aging and disease.  They also contain thousands of phytonutrients – plant nutrients!  These phytonutrients prevent cancer and other diseases.  The second image shows a list of 400 ingredients in an apple but scientists believe there are probably 10,000 or more ingredients yet to be discovered. All of these ingredients create synergy which means they work together to prevent disease.  An isolated supplement or multivitamin has maybe 20 ingredients.  We need ALL of those thousands of ingredients in fruits and vegetables every day.  WE DON’T HAVE A VITAMIN DEFICIENCY WE HAVE A FRUIT AND VEGETABLE DEFICIENCY.  I loved learning this!!!!

And not only are we eating fewer fruits and vegetables, but the mass produced produce that many of us find in the grocery store is packing less nutritional punch than just 2 generations ago. According to Tim Lang, a professor at the Centre for Food Policy in London, you would have to eat 8 oranges to get the same amount of vitamin A your grandparents got from a single orange. And you would need to EAT FIVE to get the same level of iron.

Today's produce produces less nutritional punch

The Answer!

Can you imagine FLOODING YOUR BODY with 45 whole foods daily?  We found a way to do this. It’s called Juice Plus+!  Juice Plus+ is 30 raw, vine-ripened fruits, veggies and berries in capsules or chewables.  It’s juicing made easy! The Juice Plus+ Complete is a powdered shake mix that can be blended with plant milk or even water.  It’s  low fat, low sugar, low glycemic, gluten free, vegan and 100% NON-GMO plants.  It has 13 grams of Protein, 8 grams of fiber and wonderful ingredients.  And the JP Complete is delicious!

45 Super Foods Plant Power

Cleansing

This image shows us why counting calories and even exercising without proper nutrition can do more harm than good. Look at the top portion. When you diet and exercise without proper nutrition, it causes stress to your body. You burn fat but toxins are exposed that have no way to get out of your system because there is lack of good nutrition to help cleanse the toxins while losing that fat. This will make you feel worse because it creates a rebound effect. In an effort to self-protect, your body will increase fat production to protect your vital organs. You can see why dieting is a vicious cycle! Now look at the bottom portion. FLOODING YOUR BODY with fruits and veggies every day will help your liver convert these toxins into something that can be carried out of the body.

detox

Blood Sugar

Did you know that willpower is a function of blood sugar?  Think about a time when you skipped a meal or you were too busy that you just forgot to eat.  We all have those days, right?  And then you want to eat anything in site 🙂  Here is why.

Will power is a function of blood sugar. Normally our blood sugar will fluctuate after every meal when we eat one without crunchy raw veggies which is represented by the light blue graph below. Crackers, bread, soda, box cereals, soup, baked goods, alcohol, dessert and candy; all these will suddenly raise our blood sugar and then there is a drastic dip that follows. Or we may skip a meal and our blood sugar drops and we then have no self-control. This also happens first thing in the morning when we wake up on an empty stomach and even though we might not feel hungry our blood sugar is very low and we are convinced we need caffeine to wake up.

JP+ Complete Shakes are an awesome solution to this problem!  The fiber content creates a low glycemic load, which means sugar enters the blood slowly… like what happens when you munch on fiber rich broccoli.  It stabilizes the blood sugar and makes it easier to avoid bad habits and food addictions that we reach for when our blood sugar drops.  Many people who start on the JP complete also notice they are craving more good food and less junk.  It’s literally liquid WILLPOWER 🙂

How often do you normally eat?

Shred10

A great way to jumpstart your health and implement the concepts we’ve just covered is the Shred10 program!

We have a free Shred10 Guidebook available that includes Q&A from experts, Recipes, Shred friendly options for meal planning, nutrition shake recipes and more! We also have a Facebook group that includes a dedicated group of individuals all doing the Shred together at the same time to help keep each other accountable and committed. The next Shred is starting Monday, June 5 with new Shred groups forming the first Monday of every month.

The Shred10 is not a fad diet, it is a jumpstart into lifelong health.

Shred10 guidelines

Shred10 Results

Healthy Living Community

The final way to be part of the Healthy Living Revolution is to be part of our Healthy Living Community.   Our hope is that your experience in our community is filled with positive engagement, encouragement and on-going education.

Our Healthy Living Community Offers:

  1. Private Facebook Group with Monthly Inspirations to keep your healthy lifestyle fresh, fun and inspiring. Join here today – One Simple Change
  2. A free cookbook that you can download!
  3. Children’s program
  4. LIVE Events, which will be in person and online to reach everyone, no matter where they are.
  5. Continuing education from a variety of healthcare and fitness professionals.

Healthy Living Community

If I gave you $2.38 to buy produce at the grocery store how much do you think you could buy?  Maybe one organic orange and one apple?

That’s what I love about JP+!  I know some of you would like to get started so here is the pricing!  And one great thing I haven’t mentioned yet, children are FREE! Ask me for more information.
Shred10 options

Next Steps

  1. Watch the Shred10 Introduction video
    • This video briefly explains what Shred10 is (<3 minutes)
  2. Order your Juice Plus+ products
  3. Watch the Shred10 Informational video
    • 23 minute video that explains in depth what will occur during the Shred
  4. Request to be added to the Facebook event
No additional cost for the Shred10 program!
P.S. Make sure to subscribe to my blog to follow along as I document my June Shred10 experience. Email sign-up is in the right side bar or follow me on Facebook.

 

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May – What’s In Season?

Whether shopping at the grocery store or farmer’s market, it pays to shop what’s in season. You’ll get the most bang for your buck and nutritional value when the produce you seek was just harvested out of the field.

Here’s what’s in season during May in the United States.

Plus,

Arugula
Brussel sprouts
Lettuce
Peaches
Spinach

What is your favorite dish to make with what’s in season this month?

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20 Tips for Choosing Healthy Fats in Your Diet

Avocado

For the past few decades, we’ve heard all about the virtues of a low-fat diet and the dangers of dietary fat and cholesterol. But with the number of overweight and obese people climbing every day and statin drugs for lowering cholesterol the most commonly prescribed medications in the world, researchers have recently reviewed the low fat trend. Emerging research has shown that there is such a thing as healthy fats which can increase your good cholesterol (HDL cholesterol-think H for healthy) and decrease your bad cholesterol (LDL cholesterol-think L for lousy).

But with so many so-called healthy oils and butter substitutes on the market, how do decide what’s best to buy? Here are 20 tips for choosing healthy fats in your diet:

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Meal Delivery Services – Hello Fresh, Blue Apron, Sun Basket

Meal delivery services have become popular for combining convenience with fresh food. Our family has used 3 different meal delivery services and have enjoyed trying new foods and eating a variety of cuisines.  The meals come in various stages of preparedness, usually just requiring some dicing and then cooking.  The average estimated time to prepare is 25-35 minutes. This post will outline our experience with each company.  For each company, we enrolled in 3 meals a week for 2 individuals.

Hello Fresh

Hello Fresh allows you to sign up for 3, 4, or 5 recipes for two people each week, or 3 recipes for four people. If purchasing less than 5 recipes per week, you choose your meals from the 5 total for the week. There is also a Veggie Plan with 3 vegetarian meals per week. Hello Fresh shipped their meals with all ingredients for 1 meal boxed together. This made it very easy to pull those ingredients when ready to prep the meal. The meal selection was good, but we no longer use Hello Fresh as the quality of their ingredients became worse and worse. We would receive rotten vegetables and meat that was brown. When contacting customer service, they would always place a credit on our account for a portion of the meal cost to replace the bad ingredient.

Save $40 off your first box – www.hellofresh.com/?c=LVVQLV. Pricing starts at $8.74 a meal.

Blue Apron

Blue Apron was the second company that we tried and one that we still use regularly. They provide a selection of 6 meals to choose from each week, but the selection of certain meals will eliminate other options. The meals are very easy to prepare with only some minimal prep, such as dicing potatoes, grating cheese, removing stems from kale, or pressing garlic.  The ingredients for all three meals are lumped together in the delivery box, not separated by meal. Although, the ingredients are individually wrapped and labeled with the exception of garlic, lemons and limes. Pricing starts at $8.74 a meal.

Comment with your email for a chance to win a free delivery.

Blue Apron also provides how-to videos on their site, plus options to order corresponding wines and cooking tools.

Sun Basket

We have only been using Sun Basket for a short time, but they are a great new entrant to the field. Each week you get to choose from 11 different recipes, with no restrictions. You can even select to receive multiple of the same recipe. This would be a great option for a dinner party or when having company. When selecting your meals, each recipe indicates if it is paleo, gluten-free, dairy-free, vegetarian, or vegan. There is even a breakfast option. Like Hello Fresh, the ingredients for each recipe are packaged together in paper bags. Pricing starts at $9.99 a meal. Get 50% off Family Meals from Sun Basket! Fresh organic and non-GMO ingredients and kid-friendly recipes delivered!

Inside view of new delivery
Sun Basket – Shipments are insulated to keep the ingredients fresh. The 3 meals are individually packaged, with the exception of large ingredients. Meat is packed separately below a cardboard divider.
Individual recipe
Sun Basket – The ingredients for each recipe are individually packaged.
Recipe Card
Sun Basket – Each recipe comes on its own recipe card, with full instructions.
Ingredients
Sun Basket – All ingredients are individually packed, labeled and ready to go.
Finished Product
Sun Basket – The finished product

Disclaimer: I was not paid to review any of these companies nor did I receive free product, but these are all referral links which will credit me if you choose to sign up. 

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Salad in a Jar – Learn to Make Your Own

Salad in a Jar

One of my favorite ways of building community and supporting a culture of healthy eating is to host Salad in a Jar parties. On a monthly basis, I invite families to my home, ask them each to bring a salad topping to share, and we prep up to a week’s worth of salad. I provide kale (straight from my Tower Garden), spinach, and mixed greens. It’s always fun to see what people will bring to share, everything from carrots, beans (black, garbanzo), onion, and peppers to chicken and various cheeses and seeds. It’s typically the ladies prepping salads in the dining room, with the men and kids playing outside, but the kids love to pick out ingredients for their own salads too! When they get to prep it, they are much more likely to eat it.

Salad in a Jar Prep

Prepping a Salad in a Jar

Jar Size – I prefer using pint size mason jars. You can stuff a lot of ingredients and greens in a pint size jar, but the downside is that you must empty into a bowl to eat. Quart size jars are good if you are prepping a salad for your entire family or want to shake it up and eat it straight out of the jar.

  1. Dressing – You can always add dressing when serving, but sometimes it is convenient to have it all in one. So dressing is the first ingredient in your jar. It takes just a thin layer to cover your entire salad.
  2. Wet Ingredients – These are ingredients that are already wet and can withstand soaking in dressing until served. Examples: Tomato
  3. Hearty Moisture-Resistant Veggies – The next layer should be hearty veggies that create a thick layer between your wet ingredients and greens. You want to keep your greens as dry as possible until you are ready to serve. Examples: Carrot, Onion, Zucchini
  4. Soft Veggies Examples: Avocado, Bell Pepper, Corn
  5. Protein Examples: Chicken, Egg, Tuna, Beans, Salami
  6. Greens – This is the main event. I recommend leaving half of your jar empty to fill with greens and you can really stuff them in. Examples: Spinach, Romaine, Kale, Mixed Greens
  7. Cheese, Nuts, Grains – Just like your greens, you want to keep your cheeses, nuts and grains dry until serving. Examples: Walnuts, Quinoa, Sunflower Seeds, Pumpkin Seeds, Almonds

Of course, every layer is optional and you can mix and match as much as you want.  If the greens stay dry, the salads will keep for up to a week.

Salad in a Jar ExamplesSalad in a Jar Examples

What are your favorite salad ingredients?

 

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6 Easy Ways to Eat More Greens

Go Green

March is traditionally thought of as a green month, given St Patrick’s Day and spring coming soon, but greens are not always our favorite or easiest thing to eat. Given that kale, spinach, chard, and other greens  provide a wide spectrum of vitamins and minerals, including vitamins A and K, iron, magnesium, potassium, and folate and other B vitamins, it’s time to cycle them into our daily routine. Read below for some helpful tips on easy ways to eat more.

Go Green

  1. Add to your smoothie – Add spinach or kale to your smoothies. Whether making a green smoothie or adding to your fruit and protein, a little green adds a lot of nutrition without affecting the flavor much.
  2. Add a small salad to every meal – No matter what you cook for dinner, throw together a quick salad with spinach, kale, mixed greens, broccoli, nuts and your favorite dressing. When dining out, ask for a small house salad. You’ll start your meal off right and get some greens in too.
  3. Add to your breakfast – Spinach or bell pepper can be added to your morning scrambled eggs or omelet.
  4. Top your pizza – Whether making your own or heating up a frozen pizza, throw some spinach on top.
  5. Swap bread for lettuce – Make any sandwich into a lettuce wrap.
  6. Buy bagged – If rushed for time, buying bagged greens can reduce the time it would take to wash and chop.

 

What is your favorite way to add some extra greens in during the day?

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