Jan 12
5
Are You Hungry? How Hungry?
The Hunger Scale
Did you know that there is a Hunger Scale that can help you determine just how hungry you are? The scale ranges from 1 to 10, and if you aim to stay at 5 or 6, your eating will likely remain under control.
But how do you do that? It’s best to eat when you’re at 3 or 4, so that you don’t get down to 1 or 2 and overdo it. Also keep in mind that when you first feel hungry, it’s easy to mistake thirst for hunger, so reach for a glass of water.
Here’s the Hunger Scale:*
10: Stuffed. You are so full you feel nauseous.
9: Very uncomfortably full. You need to loosen your clothes.
8: Uncomfortably full. You feel bloated.
7: Full. A little bit uncomfortable.
6: Perfectly comfortable. You feel satisfied.
5: Comfortable. You’re more or less satisfied, but could eat a little more.
4: Slightly uncomfortable. You’re just beginning to feel signs of hunger.
3: Uncomfortably hungry. Your stomach is rumbling.
2: Very uncomfortable. You feel irritable and unable to concentrate.
1: Weak and light-headed. Your stomach acid is churning.
*From Bob Greene’s The Best Life Diet
Slow down when you eat
Eating should not be a race. Hurrying through a meal causes you to miss most of its delicious flavors, not to mention that you’re likely to eat way more than you should. That’s because your body doesn’t recognize it’s full until twenty minutes after you’ve eaten too much.
So instead, go slower. Put your phone down. Turn off the television. Chew slowly and focus on each bite, putting your fork down between them. By doing so, you’ll reach that feeling of satiety without ever feeling like you need to unloosen your belt a notch.
Watch When You Eat
Don’t “graze” yourself fat. It’s easy to eat 600 calories of yummy food by cleaning up what’s left over from your kid’s meal, or by grabbing a handful of something from the pantry every time you go into the kitchen.
If you’ve been having a hard time figuring out why you’re working out but not losing weight, even though you think you’re eating right, consider using the Team Beachbody® Meal Planner or keeping a food diary for a week. This way you can face the music on how much you’ve really been consuming, and adjust your habits accordingly.
In keeping with our previous theme of “rooting” out what sets Shakeology® apart from the competition, today’s ingredient spotlight focuses on the uniquely sweet and nutritious yacon root!
The country of Peru is not only our source for the maca root found in Shakeology (see previous Ingredient Spotlight); it’s also where we get another of our superfoods—yacon! In case you didn’t know, Peru is more than 1,000 miles long and 500 miles across at its widest point. The country has a variety of microclimates and sudden changes in geography, hence many diverse agricultural opportunities.
WHAT IS YACON?
The yacon is a perennial plant traditionally grown in the Northern and Central Andes from Ecuador to Argentina. It is known for its crisp, sweet-tasting, tuberous roots. Its texture and flavor are very similar to jicama, except that yacon has slightly sweeter undertones, attributed to a sweet substance called inulin. Until as late as the early 2000s, yacon was hardly known outside of its limited native range, and was not available in urban markets. However, press reports of its use in Japan for its low-glycemic properties made the crop more widely known in Lima and other Peruvian cities. And the word has continued to spread; we are now seeing product offerings such as yacon syrup, juices, jams, and teas. All products are popular among diabetics and those trying to manage their weight.
Fun fact: Another name for the yacon is the “Peruvian Ground Apple.”
KEY BENEFITS: WEIGHT LOSS AND DIGESTION
These edible tubers are composed primarily of water and fructooligosaccharides, an indigestible natural sweetener. Fructooligosaccharides (or FOS) taste sweet, but break down slowly, passing through the digestive tract unmetabolized, and thus have very low caloric value. As an additional nutrition bonus, these FOS have a prebiotic effect, meaning that they are used by “friendly” bacteria (probiotics) that favor colon health and digestion. Probiotics are the good, healthy bacteria strains that live in your intestines, help to digest food, and help keep you “regular.” These healthy bacteria need special nutrients called prebiotics to grow and thrive. Yacon is known to contribute to better digestion, colon health, and healthy immune function. It’s a powerful antioxidant, and studies show that yacon may help support ideal blood sugar levels and healthy cardiovascular function. An Argentine study following daily intake of yacon syrup by women with high blood cholesterol levels over a 120 day period showed a significant decrease in body weight, waist circumference, and body mass index among those tested. The consumption of yacon syrup was shown to increase frequency of elimination and satiety sensation.
HOW OUR YACON IS SOURCED
The pure ingredient used in Shakeology is found near Huanuco, a mountain town known for the most extraordinary yacon. Huanuco is located in an area called Canchacalla at about 8,000 feet in the Andes. The farmers we work with are some of the more progressive growers in the area, who consistently do investigation into the best varieties. They work with academic experts who regularly run “variety trials” to select the best variety with the highest content of FOS. These farmers also do a lot of investigation into the best organic practices including using microorganisms and beneficial bacteria to stimulate the plants’ growth and disease resistance, so that pesticides are unnecessary. Our farmers use only the root portion of the yacon plant, and the rest of the green material is tilled back into the ground as green compost. This increases crop yields, which is also a sign of good quality.
THE BOTTOM LINE: DOLLARS AND (COMMON) SENSE
So let’s break it down in terms of cost to you:
|
$12 |
|
$9 |
|
$10 |
|
$13 |
Sure, that’s not a lot to spend, but consider how unlikely you are to know how that yacon was sourced or how potent it is. If you were to separately attempt to purchase Shakeology’s 70+ healthy ingredients from whole food sources from around the world (including antioxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins, and minerals) and match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that’s two and half times the cost of Shakeology, the Healthiest Meal of the Day®.
There are fewer published studies on the health benefits of yacon than on maca root, due to its more recent “discovery” and commercialization. Here are a few highlights:*
- Numerous studies pinpoint yacon as a prebiotic (also known as soluble fiber) that can stimulate the growth and/or activity of the body’s natural defenses in the digestive system. Read more here.
- Yacon syrup has been shown to have beneficial effects on obesity and insulin resistance in humans. Read more here.
- A study published in the European Journal of Nutrition, conducted by the Institute of Organic Chemistry, suggested that four different components of yacon each provide their own “potent antioxidant activity” and have been shown to reduce blood glucose levels in rats. Read more here.
*For general information and education purposes only.
All trademarks, products, and service names are the property of their respective owners.
Total Wellness Transformation – Hank’s Journey
Hey, it’s Hank here!
After my lengthy rant last week, I promise to rein things in a little bit this week. ‘Tis the season and everywhere at my office, there are gifts from vendors, partner companies and the like. And they aren’t giving everyone ties or gift cards. I never really noticed it until I started this journey, but this holiday season thing seems to be about overindulgence. (How about instead of sending entire red velvet cheesecakes from a factory where they make cheesecake, why can’t they just make a donation to our company charity or something that makes the world a better place? But I digress.) Everywhere you turn there is some sort of treat to tempt you.
Throughout the office, you’ll find giant baskets of gourmet food, platters of holiday cookies and treats, people bringing their homemade baked goods in to share with coworkers. It’s a sweet sentiment, but it can certainly prove challenging. This season, there are more parties and gatherings than any other time of year and I have to work hard to stay on track. Take the company party, for example. We had our holiday party this week and the food they served was incredible, but I tried to stay on track. Just like a workout, there’s always some sort of modification that will make it possible to get it done.
The tray passed appetizers included Kobe beef sliders and I had some – but I had them protein style. One of the servers saw me make it protein style myself and discreetly came up to me and asked if I would like a few more without the brioche buns. Before I knew it, he was back with three more on a small plate with a fork. Successfully modified!
I politely declined the other appetizer options, appealing though they were. When it came time to brave the buffet line, there were multiple stations of delicious food and it was nice to see that there were many healthier options. A pleasant surprise! It was just as festive, just as delicious – only I get to stay on track. I opted for two of the four different salads and lean chicken breast and filet of beef and some grilled asparagus, skipping the bread and rolls and pasta with creamy sauce. Menu modified!
Instead of raiding the dessert table, I had one bite-size cheesecake lollipop. I heard there were many other decadent options I could have enjoyed, but I was trying to stay on track. I don’t look at it as denying myself, I look at it as investing in the new me that I’m in the process of building. I got a little taste of it and found that I didn’t really want more than that. Modified! If I want something sweet, I will usually make myself a Chocolate Shakeology. THAT gets rid of any cravings I might have.
You can modify your workout and you can modify your choices. You just have to be present and make smarter choices. And if the option you want isn’t on display, don’t be afraid to ask for it. Just like at any restaurant, if I don’t see something that will keep me on track, I’ll ask them to do something not on the menu. I ask all the time and I’ve never been denied. They’ve got the ingredients and just because they may not have something on the menu that will work for your healthy eating, that doesn’t mean they can’t do it for you. You just have to modify! (Often, I’ll even get the opportunity to tell our server about Shakeology – an added bonus!)
It was a crazy week and I must have been exhausted, because I slept in this morning until 11:15am. I never do that, so I guess my body took over and let me know that it needed to rest. I’ve got a jam packed weekend of errands and last minute grocery shopping in preparation for the invasion of family and friends for Christmas. I’m trying to be proactive and make sure my fridge is stocked up with healthy foods and options for everyone. I’m eating clean and with a few modifications, I’ll stay on track. I’m down another 1.2 lbs for a total loss of 110.6 lbs. WHOA. I guess discipline and modifications DO pay off!
I’m not saying don’t enjoy the holiday season, don’t allow yourself some treats or a few cocktails. That’s not it at all. I’m just saying that even though it’s the holiday season, you can stay on track – or even decide to GET on track and make a change for a healthier you. You’ve just gotta be proactive, make smart choices…and don’t be afraid to enjoy in modification!
Until next time,
Hank
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Shakeology no-bake High Protein Bars:
These high protein, high nutrition bars are great for snacks or an hour or two before your workout. They are no-bake because you don’t want to destroy the probiotics and enzymes in Shakeology.
2 cups cooking oats
1/3 cup natural peanut butter
2 scoops Chocolate Shakeology
2 scoops whey powder (vanilla or cookies and crème work best)
2 tbs flax seeds ground
2/3 cup water
1 tsp bee pollen
1 tsp cacao nibs (roasted cocoa bean pieces)
1 tsp honey
1 tsp chopped peanuts
Mix all ingredients together. Add a dash more water if needed and place in a wax lined pan. You can also spread a thin layer of peanut butter on top and sprinkle with chia seeds. Place in freezer for 30 minutes and cut.
The calorie count of each bar depends on how big you make your bar but each bar will be about 160 calories if you slice about 12 bars in the pan.
Shakeology Green Monster Smoothie
Green smoothies are delicious….. it’s just the idea and the color that make people hesitate. TRY IT before you ewww it! I promise that you will only taste the fruit!
1 Scoop greenberry or chocolate Shakeology
1 banana, roughly chopped
4 or 5 strawberries
1/2 cup fresh blueberries
1 small peach, peeled and roughly chopped
1 heaping cup (or more) fresh spinach leaves, thoroughly rinsed
splash vanilla soy milk
1 tbs Greek yogurt
1/2 cup crushed ice
Note: you can also substitute frozen fruit instead.
This is about 450 calories and 22g of protein…depending on what your “splash” of soy milk is.
Green Monster Smoothies taste so great even kids love them! Green Monster Smoothies are a great way to get kids and adults to eat their vegetables. You can also add Broccoli, Kale, Turnip Greens…and they won’t be able to taste them!
We will be featuring regular, detailed spotlights on the ingredients that qualify Shakeology® as the Healthiest Meal of the Day®. By now, hopefully you are “in the know” about this incredible, nutrient-dense shake comprised of some of the most amazing, healthy, and potent superfoods on the planet. But which one led Shakeology co-creator Darin Olien and his team to altitudes of 13,000 feet in the Andes region of Junin, Peru, in search of the only crop that can grow and flourish up there? . . maca root, that is!
Maca has been used in indigenous South American societies as a source of nourishment and healing for thousands of years. Its other known names include: Lepidium meyenii, maca-maca, maino, ayak chichira, and ayak willku. A distant relative of radishes and turnips, maca grows in a variety of colors ranging from purple to golden. For this crop, there is only one season or yield per year. Each variety offers its own strengths: cream-colored means sweeter, while darker variations generally provide a better boost of energy. Maca has a strong, pungent aroma and is traditionally grown at altitudes of approximately 8,000 to 14,500 feet. For Shakeology, we use a blend of these roots, grown and sourced by local Andean farmers in a sustainable manner, which helps not only the land to thrive but the farmers, their families, and the communities in the process!
(Fun fact: The Spaniards valued maca so much, they made it a form of currency. So, when Peru was a Spanish colony, you could pay your taxes with it!)
Benefits & Science
Maca is widely known to promote endurance, strength, stamina, and potency. In fact, ancient Peruvian women would give maca to their men before they went off to battle. It contains high amounts of protein and has been known to energize the central nervous system. For centuries, maca root has been used to combat stress and fatigue, increase stamina, and yes, even boost libido! Maca is a nutrient-dense whole food packed with vitamins, plant sterols, dietary fiber, essential fatty acids, minerals (including calcium, magnesium, and iron), as well as 19 of the 22 essential amino acids. An adaptogen herb, it also may help support a healthy immune system. (Studies have identified four alkaloids present in maca known to nourish the endocrine system.) Ah . . . and let’s not forget the extra-special benefit that is attributed to maca; it’s an aphrodisiac! The root is sometimes referred to as “Nature’s Viagra®.” Lest you doubt the credibility of the aphrodisiac claim, it is in fact rooted in science. Maca root naturally contains high amounts of p-methoxybenzyl isothiacyanate, which studies show does have a positive effect on the libido. But hey, we’re just citing the known science . . . You be the judge!
How Our Maca Is “Processed”
We’re very proud to say there is very little “processing” at all. Because maca grows best at high altitudes, it’s easy for it to be organic. There are few pests that naturally occur at such high altitudes. Once harvested by the local farmers, the maca roots are dried, pulverized by hand into a powder, and go into the final product just like that. There are very few steps from field to finished product, and that’s the way we like it. This ensures the natural nutrient profiles stay in place, keeping it as potent as it can be. Whatever it takes for Shakeology, Darin and team will climb the highest mountain to ensure that you get the best quality ingredients available.
The Bottom Line: Dollars and (Common) Sense
So let’s break it down in terms of cost to you. A bag of maca powder at a nutrition store alone would cost you between $15 and $30. And it’s highly unlikely you’ll be privy to the knowledge of how that bag of maca was sourced, at what altitude it was grown, or how potent it is. If you were to separately attempt to purchase Shakeology’s 70+ healthy ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins, and minerals) and match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that’s two and half times the cost of Shakeology!
To see photos and learn more about how the maca for Shakeology is sourced, check out Shakeology: Book Two, now available to download at myShakeology.com/coachkevinrack
There are at least 67 published studies on maca root that have been conducted over the past 12 years, ranging from effects on mice to randomized, double-blind, placebo-controlled clinical studies on humans. Here are a few highlights:
- A review of major studies by Gonzalez at the Universidad Peruana in Lima, Peru, cites: “Evidence from experimental studies indicates effects of maca on nutrition, fertility, memory, and mood. Randomized clinical trials have shown that maca has favorable effects on energy and mood, may decrease anxiety and improve sexual desire. Maca has also been shown to improve sperm production, sperm motility, and semen volume.” Read more here.
- You can also follow the links below to read more results of published double-blind studies on maca’s effect on improving sexual function and menopausal symptoms:http://www.ncbi.nlm.nih.gov/pubmed/20691074http://www.ncbi.nlm.nih.gov/pubmed/21840656
“Maca . . . Pure energy source. Grown in nature and delivered in Shakeology.”—Darin Olien
All trademarks, products, and service names are the property of their respective owners.
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