Green Protein Smoothie Update

 

Hey Gorgeous Girl!

Curious, what did you think of my recent lifestyle series?

Have you implemented anything I shared?

What about the green protein smoothie?

Adding this to my morning routine was truly life changing. As I mentioned in the video, I am constantly trying different protein powders in search of the best fit for my taste buds and nutritional needs.

HELLO VEGA!

Since the video, many of you have messaged about protein powders. Over the past month, I keep going back to the Vega One All-In-One Nutritional Shake because it has really clean ingredients, it tastes great and blends smoothly (not chalky!). I love the chocolate flavor. I will admit the Vanilla Chai flavor is, well, just skip it. Trust me. All the Vega products are available on Amazon and it’s at most groceries stores even Target.

Here’s the deets:

  • All-in-one plant-based protein powder made from real, whole food ingredients
  • 20g of premium, plant based protein from pea, hemp, SaviSeed, and flax for a complete amino acid profile
  • 50% daily intake of vitamins and minerals from broccoli, kale, spirulina, strawberries, and more
  • 25% daily fiber, 1.5 Grams omega-3s, probiotics, and antioxidants
  • Non-Gmo project verified, vegan certified, low-glycemic, gluten-free, and made without dairy or soy ingredients

 

 

Try it and let me know what you think!
If you have added the green smoothie to your AM routine, leave a comment and let me know about the benefits you are experiencing!

 

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Hope to see you at Stix & Brix this Saturday!

A few tickets left: http://treasuredvesselsfoundation.org/stix-and-brix-fundraiser

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HAPPY KIDNEYS: I’m A New Woman!

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Are you sick of hearing about my detox yet? Well, sista– this is the final and most important post about it so please listen up. I mentioned about three weeks ago in the post about rebounding  that I was dealing with some crazy fatigue. My holistic doc found out I was dealing with several issues. Immediately, he put me on a detox program and let me tell you- today, I feel like a new woman! WooHoo! My energy is back and that fog has lifted from my brain. Feels good to be able to put together a complete sentence again- LOL! The weekend I completed the detox, I embarked on one of the busiest work and event weeks that I’ve had this year -complete with a quick job in LA- and I felt amazing. I was worried I wouldn’t have the stamina to pull it all off, but I DID IT!  God works in mysterious ways and I was able to walk barefoot on the beach (for the negative ions…also recommended by my doc) on the final day of my detox. The above photo was how I was greeted in Santa Monica. #BlessedAndHealthy

I am passionate about giving you ladies style tips so you look great, but if you don’t feel strong, healthy, sharp and energetic then the fab clothes really don’t do much. When you feel good, you look good and you go out into the world and do good! 

At the end of October, I slowly eased into the detox by starting just a few things my doc recommended. It’s too shocking to our body to start off with everything at once. I began cutting back on meats and eating much cleaner/organic. I added rebounding and dry brushing daily to stimulate my lymphatic system, cut back on coffee (grrrrrr!!) to one cup in the morning instead of two and stopped drinking alcohol. The second week, I added daily juicing to the regimen. I love the Breville JE98XL Juice Fountain because it’s easy to use and clean up.  For this detox, I used primarily veggies and no fruits to cut back on the sugar. Beets and carrots have a lot of sugar so I would use one or the other and not both at the same time. If you just cannot deal with the “earthy” flavor, add a small apple for sweetness.

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The final and most important part of the detox was the 5-Day Kidney Detox by Dr. Schulze.  I admit to being a bit nervous about it, but it really wasn’t that bad! Drinking lemon water was already part of my morning routine so that was easy although I had to drink 2-3 times more than normal with added cayenne. Sipped on a delicious tea throughout the day and that’s about it. You also need to plan it during a week that you can keep a light schedule because you pee a zillion times a day as your body is getting rid of the toxins. I read the book that came in the packet and realize now how important our kidneys are. Knowledge is power!

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1.Your kidneys clean ALL of the blood in your body EVERY HOUR!

2.Your kidneys balance your body’s fluid levels, stopping water retention, as well as dehydration.

3.Hypertension is the #1 reason Americans die of heart attacks and strokes. Your kidneys regulate your blood pressure!

4.Your kidneys are responsible for the assimilation of vitamins into your bloodstream.

5.Your kidneys regulate and control the production of red blood cells, which carry oxygen to every cell in your body.

 

“Every organ in your body DEPENDS on your kidneys staying healthy and strong. In fact, all the cells in your body need nutrition brought IN and waste eliminated OUT, and they need your KIDNEYS to do this!

Your kidneys weigh about five ounces each and are roughly the same size as your fist, but they filter 96 GALLONS of your blood EVERY DAY!” –Dr. Schulze

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If you love your girlfriends and care about their health, please share this with them.

Please comment and let me know if you’ve done this type of detox before.

Strut, Shine & Soar Sista!

Love, Tiff xo

PREP, PREP, PREP! Candid Monday Motivational Vlog

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Is your fridge always empty so you grab something quick like fast food?

Do you rely on coffee or Red Bull to give you a boost?

Are you lethargic and your mood dips throughout the day? 

It’s time to get it together sista and prep your meals and snacks for the week ahead. This has revolutionized my energy and mood levels. When I’m hungry I turn into Medusa (just ask Aaron) and not only get grumpy, but I get shaky and lethargic. I rarely allow myself to get to this point now, but when this does happen I will eat anything…I mean, anything! Even McDonald’s or Taco Bell! Eeeeek. Now that’s scary.

Plan a day that works for you- Sunday is great– to prep some meals, snacks and grill some chicken breasts. (if you’re not a vegetarian) It makes me so happy to open the fridge and have a fresh pot of soup, some tuna fish, chicken breasts, chopped veggies and fruit ready to go so we never have to experience Medusa!

Here’s a candid video from my kitchen just encouraging you to prep, prep, prep! 

 

MOTIVATE: Burn Fat Instead of Adding Fluff This Holiday

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Who’s slacking off from their workouts lately? ME! The chill & drizzle has put a damper on my outdoor power walks and I’m not a big fan of the treadmill. There are chocolate chip cookies in a holiday tin calling my name from the kitchen counter and I’ll be decorating sugar cookies tonight with my bestie and her triplets. Because of all the festivities and lack of motivation to workout, it’s easy to add some holiday fluff so that means we start the new year busting out of our skinny jeans. We don’t have to give in! Being mindful of the amount of sweets we’re eating and making the effort to snack on more fat burning foods will keep us feeling healthy and fit during this time of indulgence! I’ll do more indoor workouts from my playlist on YouTube as well even though it’s easier to curl up on the couch. M O T I V A T E!

Here are 10 fat burning foods to stock up on:

1) Almonds with skins: Reduces cravings and builds muscle.

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2) Salmon & Tuna: Fires up fat burning and makes you feel full longer.

3) Peanut Butter: Burns fat and builds muscle.

4) Spinach &Dark Green Veggies: Improves workout recovery, burns fat & fights free radicals.

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5) Green tea: Fires up fat burning.

6) Eggs: Builds muscle & burns fat.

7) Grapefruit: Regulates blood sugar and metabolism. Lowers insulin. There’s nothing better than a fresh Ruby Red grapefruit, but my hubby & I also love the Del Monte Sunfresh slices with no added sugar for ease.

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8) Chili Peppers & Cayenne Powder: Revs up metabolism.

9) Whole grains (quinoa, brown rice, whole grain cereals): Prevents the body from storing fat in small servings. These Eat Chia Bites are a perfect snack made with quinoa, brown rice & chia. (They will be in the stocking stuffer giveaway!!)

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10) Berries: Prevents cravings.

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Not only will these foods burn fat, but they will help prevent that lethargic feeling we get from high sugar & high carb holiday treats! Allow yourself to enjoy the season just add in more of these healthy foods to balance things out.

Wishing you a beautifully blessed week ahead!

What are your traditions? Please share! 

We’ll announce the SOS Stocking Stuffer Winners on Christmas Eve.

Love, Tiff

PART 2: Healthy Snacks & Lunches for Women on the Go {New Webisode}

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Hello Gorgeous! 

I like to call the way I eat….GRAZING. I snack on something about every two hours and this has helped keep my metabolism and energy high. If you skip meals, which causes you to feel foggy and even a bit depressed- STOP TODAY and start nibbling on something healthy. In Part 1 of this series, I gave you the rundown of how I start my day. In the second webisode, I give you a few of my go-to snack and lunch options. 

This is not a diet plan. These are only recommendations and if you have a substantial amount of weight to lose- please consult your doctor. I am only sharing the foods and eating schedule that works for me and am not a dietician. 

I love to switch out high fat crackers and chips for gluten-free rice crackers!

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Check out Amy’s Natural & Organic Foods! No additives, no preservatives, no GMOs. If a child can’t pronounce it, you won’t find it on an Amy’s label. 

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I would love to hear some of your favorite healthy snacks and lunches! 

Remember, what you put in your body effects so many things not just your waistline. Your mood, memory, elasticity of your skin, organ function and much more so please take care of yourself and choose foods wisely.

Love, Tiff

Ready to Lose the WEIGHT and the DEPRESSION? with Guest Blogger- Health/Weightloss Expert Rayo Cole

I am excited to be on this  journey with you towards better health!   I promise you that by giving yourself 30 days to TRY ON a new way of eating, you will lose weight and feel great!  As you know, I lost 70 pounds without surgery  or weight loss pills.

I no longer suffer from depression, anxiety, body pains and allergies.

This wasn’t my reality two years ago. I was angry, depressed and very overweight!  My diet plan changed my life and I am now eager to help many people solve their health issues by changing their diet. If you are suffering from obesity, low body weight, allergies, depression/anxiety or any other ailments, my diet plan is the answer you have been looking for! I am committing myself to you! Only thing I ask from you is to be 100% committed to your health and fitness. Are you willing to take the challenge? If YES, please proceed to the diet plan below.

Below you will find a sample diet plan and a healthy food list.  You have to commit to eating 5 small meals a day (eat every 3 hours), stay away from gluten laden carbohydrates (barley, wheat, rye, white flour products), high glycemic sugars ( agave, high fructose corn syrup, honey, evaporated cane juice ), soy, milk products, alcohol and processed foods. We are cutting these foods out because they have been found to cause: depression and anxiety, bloating and gas, inflammation, fatigue, headaches, aching joints, weight gain, poor concentration and mood swings.  These foods also cause cancer, liver issues, high blood pressure and many other health ailments. You will also have to commit to drinking 8-12  8 oz glasses of water per day, working out 5 times per week and taking a daily multivitamin. I recommend eating organic and non GMO products.

You will learn how to properly combine your foods to stabilize your mood and keep your blood sugar balanced. You will feel more: energetic, happier, no more inflammation/congestion, better digestion, no more skin issues, no more depression, mood swings and anxiety. You will finally feel what real HEALTH feels like!

Diet Plan For Women

Each of your 5 meals should contain proteins, gluten-free carbs, non-starchy vegetable and a fat.

How To Combine Each Meal:
*For weight loss, do not eat the starch at dinner time. *

1)Healthy Protein Options
4 oz or 28grams for breakfast, lunch and dinner and 2 oz or 14 grams for two small in between meals or snacks.

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Chicken
Beef
Turkey
Pork
Lamb
Eggs
Fish
Hemp Protein

2) Healthy Carbohydrate Options
1/2 cup  or 28 grams per serving for main meals (breakfast, lunch and dinner) and 1/4 cup or 14 grams for two mid day snacks.

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Potatoes
Sweet potatoes
Yams
Quinoa
Gluten free bread
Gluten free brown rice pasta
Brown or wild rice
Buckwheat
Beans
Lentils
Fruits
Plantains
Squash
Peas
Carrots
Corn
Beets
Pumpkin

3) Healthy Non- Starchy Vegetables Options
2 cups cooked or 4 cups raw for main meals and 1 cup cooked or two cups raw for snacks.

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Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, seaweed)
Broccoli
Cauliflower
Cabbage (or sauerkraut)
Mushrooms
Jicama
Cucumber (or pickles without added sugars)
Peppers (all kinds)
Scallions or green onions
Asparagus
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Green Beans and Wax Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra

4) Healthy Fat Options
Fats: 1tsp liquid(oils) , 12-15 nuts, 1 tbsp nut butter or 1/4 avocado. For in between meals, make sure you divide a regular serving by half.

Good_Oils
Flax seed oil ( mix in smoothies, oatmeal, not good to cook with)
Olive oil ( best not to cook on high heat because it destroys the healthy properties)
Coconut oil ( great for cooking on high heat or eating it right out the jar)
Grape seed oil ( great for cooking on high heat)
Avocado ( 1/4 of a whole fruit)
Nuts ( 12 -15 nuts) No peanuts because it is a high allergen food
Nut butter ( 1 tbsp) ( eliminate if you want to lose weight)

Example of a typical day:

Breakfast:
2 eggs, 2 egg white
1/2 cup cooked plain oatmeal cooked
1 tsp flax seed oil
2 cup steamed spinach

Mid Morning Snack:
2 scoop  hemp protein
1/2 cup blueberries
1 tsp coconut oil
blend above items w/ ice for an amazing smoothie!
1 cup steamed broccoli

Lunch:
4 oz turkey/lean beef burger wrapped in lettuce and topped w/ lots of veggies
1/2 grams cup baked potato
2 cups sautéed cabbage in grapeseed oil
1/4 avocado

Mid Day Snack:
Same as mid morning snack

Dinner:
4 oz Grilled Salmon
1/2  cup brown rice
2 cups Brussels sprouts sautéed in
1 tsp grape seed oil

Desserts/treats:

Check out my previous blog on healthy  desserts and dig in!

You can still have your favorite foods! Just substitute them with better alternatives.

Other Healthy Habits:
Vitamins: Take a multivitamin
Drink 8 cups of water per day
Exercise 5 times a week (cardiovascular,weight lifting, and flexibility workouts)

I am here to support you! Feel free to contact me with any questions or concerns!

Rayocole@gmail.com

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Pizza, Pasta & Cheese…YES PLEASE! By Guest Blogger- Health/Weight Loss Expert Rayo Cole

Last month, I talked about healthy dessert options to satisfy your sweet tooth!  After losing 70 pounds on a gluten, refined sugar and dairy free diet,  I learned how to recreate my favorite foods and can eat cake, cookies, and ice cream without the guilt.  How about savory, starchy and salty foods? What are we supposed to do when we are craving pizza, macaroni & cheese and bread? Should we cheat and break our diet? These foods are a NO NO when it comes to losing weight, right? WRONG! This is a myth, the good news is you can have your cake and now pizza too! Recreating your  favorite dishes and removing the junk will keep your mouths happy without the extra pounds.

Remember to combine the following items with a protein source, non-starchy veggie and a fat at every meal. Combining foods and eating 5-6 times a day will keep your metabolism high and your fat burning machine revved up! The purpose of combining your food is to balance your blood sugar and keep it stabilized to avoid cravings, fatigue, irritability and mood swings.

Here are my favorite no guilt savory dishes.

Amy ‘s Rice Macaroni  and Cheeze:

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Macaroni and cheese is an all-time favorite because it is  yummy and an amazing comfort food.  While dieting, mac and cheese is usually avoided because of it’s fat, carbs and all of that gooey high calorie cheese. No worries, “Amy’s Rice Macaroni and Cheeze”, is gluten and dairy free! It will tantalize your taste buds without adding inches to your waistline. It is made of rice flour pasta with dairy free cheddar cheese. Your taste buds will not be fooled because it tastes like the real thing! It is cheesy, creamy and tasty without the guilt!

Z Pizza’s Gluten and Dairy Free Pizza

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Pizza is tasty,salty, greasy and very starchy.  It is  one of the guiltiest dishes to eat.  While dieting, pizza is usually  avoided  because one slice can rack up over 500 calories per slice!  Ouch! “Z Pizza”‘, makes gluten and dairy free pizzas which are less  calories than it’s  full fat cousin.  You can call your local franchise and they will deliver this tasty goodness right to your door!

Food For Life’s Gluten Free Breads

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Enjoy English muffins, tortillas  and  sliced breads with,  “Food For Life”, gluten  free  breads.  This line is great because their bread contains minimal ingredients and taste just like real bread without the  high levels of carbohydrates.  Enjoy burgers, wraps, toast, sandwiches and more!

Eating healthy and losing weight  while enjoying your favorite foods is easy! Enjoy pizza, pasta and breads without the added calories and guilt. Stock up on gluten free pastas, breads and flour and recreate your favorite dishes. Remember to keep it sugar and dairy free. A healthy cheese substitute is called, “Daiya Cheese”. You can find it in your local health food stores. Daiya comes in many flavors such as, cheddar and mozzarella.

Create your favorite gluten and dairy free recipes and submit it below. The winning recipe will be featured in my next  blog!

Enjoy Beauties!

For more information on Rayo, follow her on:

www.twitter.com/rayocole
www.facebook.com/rayocole

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