The New Vanilla Shakeology has finally arrived.  It has been a long time coming as well.  Back at the 2010 coach summit, Carl Daikeler (the CEO of Beachbody), announced that Vanilla Shakeology may never happen.  This was due the the fact that it is extremely difficult to get an Organic Vanilla flavor without cutting the corner of product quality that Shakeology stands for.  But, at this years coach summit, Beachbody announced that they finally found a way to make Vanilla a reality.  The journey took them all the way to Madagascar but they cracked the code.  We now have an awesome Vanilla Shakeology.

What Is Shakeology?

For those of you who don’t know what Shakeology is in the first place, let me explain.  Shakeology is a meal replacement, whole food, high protein shake that is a daily dose of dense nutrition.  It is something that I have been using everyday for the last 3 years.  But believe it or not, I wasn’t always sold on it due to the price.  At $120 per bag, ( $4 per serving), I didn’t think think I could fit it into my budget . But MY Coach showed me how to use it…as a meal replacement.  I realized that if I replaced my pre-workout protein bar ($3) and my multivitamin ($1) that it would equal my cost!  I also realized that the VALUE of nutrition that I would receive from Shakeology would be much greater than a protein bar.  I also decided that I would use it for Lunch occationally which ended up saving me $6 each time I did it!  I still wasn’t convinced however.  So I decided to keep my schedule completely the same except for adding in Shakeology for 30 days.  I was amazed by my results.  I had gone from 8% body fat to 6% and went from 160lbs to 162lbs!  Muscle gain and fat loss!  I was hooked.

Shakeology is by far the healthiest meal I have all day.  I believe in it so much that I have everyone that I care about the most (my wife, mom, dad, friends, etc) using it.  I also now recommend it for everyone going through any Beachbody programs like P90X, Insanity, TurboFire, Body Beast, T25, and for those I Coach (if I’m not your Coach yet, click here, it’s free to sign up).

Vanilla Shakeology Review

Back to Vanilla Shakeology.  I was lucky enough to be able to try it as soon as it was announced at the 2013 Coach summit this year.   I have already tried it over 5 times and can tell you that it is already one of my favorite flavors.  I would put it either tied or right behind Chocolate Shakeology.

Taste:  The taste of Vanilla Shakeology is smooth and settle.  It has a very nice, not too sweet, Vanilla flavor with a hint of Cinnamon.   This combo blends extremely well with Milk, Almond Milk and rice milk.  I also like the fact that I can use a vanilla protein powder with it and it makes it taste great as well.

Overall I would say that Vanilla is definitely a flavor that I will use often.  For me, it is definitely worth trying.

Vanilla Shakeology Recipe

There are a ton of recipes to try but right now, this is my favorite.

• 12 oz of Unsweetened Vanilla Almond Milk
• 1 Scoop / Packet of Vanilla Shakeology
• 1 Scoop Vanilla Protein powder
• 1/2 Banana
• 1 cup of ice

Vanilla Shakeology Samples

Want to try Vanilla Shakeology?  There are two ways to do so.  First, you can take up Beachbody on their “Bottom of the Bag” guarentee…this means that you can try the whole bag of Vanilla Shakeology risk free.  If you try the whole thing and are not satisfied then you can just call up Beachbody Customer Service and they will refund you your Money!  It’s a great way to try it for 30 days to see the full effects.

I also have samples of Vanilla Shakeology that I will be sending out every week or so.  In order to receive a free Vanilla Shakeology Sample you have to visite the Shakeology Sample Page Here.  There are some easy requirements to receive it.

1. I have to be your Beachbody Coach! If not, click here.
2. You have to be SERIOUS about purchasing if you like the taste! I have no issue with sending out the sample, but if you don’t plan on purchasing if you like the taste, please don’t request one because it does cost me about $10 to send out a sample. This is something that I’m confident will work for you because of how it did for me, my family, friends, and the other people I coach, so please only request one if you’re really looking to make a change in your health! To request one, either contact me on my Facebook Page or email me at scal11083@beachbodycoach.com

How to Buy Vanilla Shakeology

Buying is vey easy.  Just Click on the link below.  Select your flavor.  Select if you want to get Monthly Auto Ship (which gives you free shipping) or a 1 time order.  Add it to your cart and check out!

The Beachbody Ultimate Reset program has now been released.  The Beachbody Ultimate Reset is a 21 day cleanse/detox program that Beachbody develop so that we can “Reset” our bodies from all the toxins that we encounter on an everyday basis.  Even though the body is extremely resilient, our bodies have been pushed to the limit by pollution, pesticides, preservatives, chemicals, and toxins contained in nearly every item that makes up our modern world. These harmful items disrupt the normal function of our organs and bodily systems, which, in turn, weakens our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

The more I have learned about the Beachbody Ultimate Reset program the more intrigued I have become.  I haven’t seen a program like this before.  It’s NOT a “cleanse” in the sense of what you have seen the latest celebrity make famous.  It is a 21 day, Holistic, detoxifying vegan style diet that comes with supplements, recipes, and dvds that help you with each stage of the detox.  The only thing that hold me back from trying it is that it is suggested that you stop rigorous exercise for the full 3 weeks but you can use Tai Cheng.  If it wasn’t for that I would jump on this thing immediately.  The feedback that I have heard has been great so far.  Nothing but good this.  Here is all the info you need on the Beachbody Ultimate Reset below…

YES…Reset My Body!

What is the Beachbody Ultimate Reset?

The Ultimate Reset is a complete, 3-phase daily program that provides you with everything you need to Reclaim your body’s natural balance, Release the harmful materials you may be storing within you, and Restore your system to its maximum health.

Balance Body Chemisty :  Constant consumption of preservatives and chemical-laden foods along with exposure to toxins and pollution impair normal body processes. During Phase 1, you’ll balance your body chemistry with four of the six supplements in order to optimize its systems. This will also reduce cravings or dependencies on items such as sugar or caffeine.

Remove Toxins & Reset Digestion:  In Phase 2, you’ll be reversing the effects of poor habits, unhealthy foods, and environmental toxins. You’ll modify your diet so that your digestive system won’t have to struggle, and digestive problems you may have experienced before such as bloating and indigestion will be significantly reduced as your gasotrointestinal tract is cleansed.

Rejuvenate Your Health:   When you reach Phase 3, you will experience a profound positive change in your mood and energy level. During the final week, you’ll eat foods of high-nutritional value whose nutrients are easily absorbed and return healthy bacteria to your freshly scrubbed digestive tract with pre- and probiotics. This will set you on the path to long-term healthy living.

With the Beachbody Ultimate Reset™ you get these benefits:

• Stronger immune system
• Increased energy and more endurance
• Better digestion, metabolism and weight loss
• A more positive mood and mental clarity

Principles of Burning Fat

Focus on the RIGHT Type and Amount of Protein/Carbs/Fats

1. Protein: Protein is critical for building muscle as well as an energy source. Your protein will be high with this diet. It will consist of up to 50% of your daily calories. Lean Protein Sources include: Grass Fed Lean Beef, Chicken, Fish, Eggs, Dairy (cottage Cheese, Greek Yogurt), Whey Protein.

2. Carbs: Carbs are your bodies main energy source. In this plan, you will see a reduction of carbs, roughly 25%-30%, which will help you to make your body utilize body fat as energy. Complex Carbohydrates include: fibrous fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, sweet potatoes, brown rice, wild rice, quinoa, etc but keeping these carbs to 1-2 servings per day.

3. Fat: Healthy fats are crucial for many functions of the body, including hormone balance and protein synthesis. It is crucial you get adequate healthy fats in your diet, 20%-30%. Healthy Fats include: Avocado, Nuts, Seeds, Olives, Olive Oil, Fatty Wild Fish (salmon, sardines, anchovies) , etc.

4. Total Calories and Ratios: This will differ from person to person but I aim for roughly 12 calories per pound of body weight and roughly 45-50% protein, 25-30% carbs and 20-30% fat. This works very well for me. For example 170lbs x 12 = 2040 calories.

5. Nutrition Timing: Time is important. Protein should come throughout the day. Roughly every 2-3 hours. I try to base most of my carbs around breakfast and my workout. This helps me to get the most out of my workouts, aiding in energy and recovery. As the day goes on I focus more on veggies, protein and fat.

6. Hydration: This is a very important principle that is often overlooked. You should shoot for about a gallon of water per day. You also want to watch your sodium intake. Grab a big water bottle and take it with you where you go.

7. Log Your Food! You can’t reach your goal if you don’t have a plan. Log your food to make sure you are on the right track. Don’t guess. Guessing will just lead to frustration. Check out my post about logging your food for easy ways to do it.

Sample Diet (Resistance/Strength Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- 1 Apple or Oatmeal = 100 cal, 0g protein / 24 g carbs / 0gfat
- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) = 220 cal, 15 g protein / 40 g carbs / 1 g fat

BreakFast

- 2 Whole Egg, 3 Egg White Omlette = 220 cal, 27 g protein / 0 g carb / 13 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- 4 oz Organic Skim Milk + Water = 40 cal, 4 g protein / 6 g carb / 0 g fat

- Omega 3s (2-3 gram)

Lunch

- Chicken 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 4 0z Chicken = 220 cal, 30 g protein / 0 g carbs / 5 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

Evening Snack

- Greek Yogurt (plain, non-fat) = 120 cal, 22 g protein / 7 g carb / 0 g fat.

- Almond Butter = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2200 calories / 240 g protein / 170 g carbs / 62 g fat ( approximately 45% protein, 30% carbs, 25 % fat

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Sample Diet (Cardio Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) (1.5 scoop) = 165 cal, 7 g protein / 30 g carbs / 0 g fat

BreakFast

- 1 Whole Egg, 4 Egg White Omlette = 160 cal, 27 g protein / 0 g carb / 8 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- Omega 3s (2-3 gram)

Lunch

- Turkey 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 6 0z Salmon = 260 cal, 44 g protein / 0 g carbs / 9 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

- Mixed Green Salad = 10 cal, 1 g protein / 2 g carb

Evening Snack

- Casein Protein (1 scoop) = 120 cal, 23 g protein / 4 g carbs / 1 g fat

- Walnuts (1/2 serving) = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2000 calories / 245 g protein / 125 g carbs / 62 g fat ( approximately 50% protein, 25% carbs, 25 % fat

One of the main questions that I get asked consistently is in regards to nutrition.  I believe that nutrition is the KEY to getting extreme results with any fitness program that you choose.  Each program (P90X, Insanity, TurboFire, PUMP, etc) comes with a great nutrition plan that you should read and follow.  But, I know that those guides don’t provide all the answers so I wanted to make sure I gave an easy, step by step guide to start you off of the right track.  If you struggle with Knowing what to eat, how much to eat, and when to eat it, for your specific goals (fat loss or muscle gain) then this post will be for you!

Getting Started…

1.  Read the nutrition guide.  This may seem like an obvious starting point but most people that come to me for help skip this entirely.  The first thing that I did to get my results was read the nutrition guide that came with P90X.  This guide was my food “bible” for the full 90 days.  I read it front and back many times over to make sure that I was keeping on track and eating the right foods.

There are a few things that you should focus on while reading the P90X nutrition guide.

1. How many calories you should be consuming for your body type, height, weight and goals.
2. The percent (%) of calories that you should consume from the macro-nutrients Protein, Carbs, Fat.
3. What types of foods you should be eating.  You should be concentrating on Lean Proteins, Complex Carbs, and Healthy Fats.
4. How many grams of each macro-nutrient (Protein, Carbs, Fat) you should be eating each day based on the percent (%) that is recommended in the guide.

2.   Calculate Your Calories for your goals

I am a big fan of knowing how many calories/day you are currently eating vs how many calories a day you SHOULD be eating.  This is a very easy exercise that you can do that will show you exactly what you are doing wrong and how to fix it.  The easiest way is to log your food online!  Once you determine that you are now ready to calculate the amount of food you should be eating for your designed goal of fat loss and lean muscle gain.  This is how you do it…

1. Calculate your Resting Metabolic Rate (RMR):  BODY WEIGHT (LBS) x 10 = RMR
2. Calculate your Daily Activity Burn (DAB):  RMR x 10% = DAB
3. Determine your Calories Burned from your Daily Exercise (DE) =   For P90X, Insanity and TurboFire workouts the average = 650 calories/workout
4. Determine your goal.  If you want to Lose Weight then you will run a Calorie Deficit (CD) and you will subtract -500 calories/day.  If you want to Gain Weight you will Add Calorie Surplus (CS) of +500 Calories/day
5. Determine your Daily Caloric Target (DCT):  RMR + DAB + DE +/- CS/CD = Daily Caloric Target (DCT)
6. Determine your Nutrition Level:  LEVEL A (1800 calories/day) = 1,800-2,399 DCT,  LEVEL B (2400 calories/day) = 2400-2999 DCT, LEVEL C (3000 Calories/day) = 3000+ DCT .
   
7. Example for a 180 lb male that wants to lose fat:  180 x 10 = 1800 (RMR),  1800 x 0.10 = 180 DAB,  1800 + 180 + 650 – 500 = 2130 DCT, so This person would be Level A or 1800 Calories/day

3.  Choose your Protein/Carbs/Fat Ratios (The THREE Phases)

Now that you have determined how much food you should be eating, it is now time to choose which ratios of Protein/Carbs/Fat is best for you.  The P90X nutrition guide is divided into a 3 phase plan that is built to help maximize your fat loss and muscle building results.  These ratios are meant to be a guide, not an exact science.  Use this as a guide for how much of these macro-nutrients you should be eating per day.  These 3 phases are:

1. Fat Shredder  50% Protein / 30 % Carbs / 20 % Fat:   This high-protein phase is designed to teach you about your body’s relationship with carbohydrates.  The lack of carbs in your diet will cause your body to look for other resources energy…primarily body fat.  If you have a lot of fat to burn then you can be on the fat shredder phase for a longer period of time.  If you have little body fat to burn then you should feel the effects more quickly and move onto phase 2.  I recommend not being on the fat shredder diet longer than 6 weeks or if your workouts start to suffer from lack of energy.
2. Energy Booster  40% Protein / 40% Carbs / 20% Fat:  This is the diet that seems to work the best for me and the one that is considered the “middle of the road”.  My body responded very well to the balance of carbs and protein.  Using this ratio will still give you plenty of protein for building muscle while at the same time give you more carbs to help with energy and performance.
3. Endurance Maximizer 20% Protein / 60% Carbs / 20 % Fat or 25% Protein / 50% Carbs / 25% Fat:  This phase is for those who have now gotten in great shape and are looking for extra fuel for performance.  I would only recommend this phase to those who have gone through at least 60 days of P90X, Insanity or TurboFire.  This is more of an athletic diet that will utilize carbohydrates as fuel.

Tips:  If you are very thin then you can go right to 40/40/20.  If you are ultra fit, then you can use 40/40/20 or 25/50/25.  If you are looking to burn belly fat then try 50/30/20 for at least 2-4 weeks.

How to determine the amount of Protein/ Carbs / Fat in grams for the appropriate Ratios

I will use 2,000 calories/day as an example

2,000 cals x 50% protein = 1,000 cals protein.  Protein is 4 cal per gram, so 1,000 cals / 4 cal per gram =  250 g protein

2,000 cals x 30% carbs = 600 cals carbs.  Carbs are 4 cal per gram, so 600 cals / 4 cal per gram = 150 g carbs

2,000 cals x 20% fat = 400 cals fat.  Fats are 9 cals per gram, so 400 cals / 9 cal per gram =  45 g fat

4.  What To Eat

Protein:  Protein is made up of amino acids, which are primary building blocks for muscle, skin and bones.  You should focus on LEAN Proteins.  Staying away from protein that is high in saturated fat like Fatty Cuts of Steak.

• Chicken breast, turkey breast, white fish, shellfish, lean red meat (example: top round, fillet minion), lean game meats (examples: bison, venison, etc), egg whites and whole eggs, whey protein.  If you are trying to get lean and build lean muscle then you want to focus on the leanest proteins possible (egg whites, chicken breast and white fish), in order to control calories. There are also some vegan options like Tempeh and Seitan.

Carbohydrates (Carbs):  Are the body’s primary energy source.  You want to focus on Complex Carbs and stay away from Simple Carbs like White rice, White Flour, White Sugar, Pasta, White Breads, Potato Chips, etc.

• Complex Carbs you should eat are oatmeal (unsweetened old fashioned rolled or steel cut), brown rice, sweet potatoes, yams, and white potatoes, Quinoa, Whole Grains, etc.. You can also have beans, lentils, black eye peas and other legumes.  You should only have Whole Grain breads (Sprouted whole grain is best).

Fat:  Healthy fats are essential for almost every human activity.  They are used for energy, brain function, and protein synthesis.  Fat is not the enemy but should be consumed in moderation.  Stay away from TRANS Fats (hydrogenated oils or partially hydrogenated oils).  Try to limit your saturated fat intake as well.

• Healthy fats you should focus on include Avocado, Olive Oil, Olives, Nuts, Seeds, Flaxseeds, Pumpkin Seed Oil, Almonds, Walnuts, Canola Oil and Chia.

Veggies + Fruits:  You can and should be having as many veggies as possible.  Having 1-2 servings of fruit is also recommended.  My take is that since these come from the earth and are easily digested and full of phytonutrients then you should eat them with every meal.  It’s almost impossible to gain fat eating green veggies and other fibrous carbs because the caloric density is too low

• Fibrous non-starchy vegetables, green vegetables and salad vegetables, broccoli, asparagus, green beans, spinach, cauliflower, red/green peppers, onions, mushrooms, celery, tomatoes, cucumbers, lettuce and other leafy greens.

Tip:  Base your meals around Lean Protein and Veggies and you will see results.  Lean protein + Fibrous Carbs is the world’s most no-brainer diet to get ripped.

5.  When to Eat

This can be a blog post in of itself but I will keep it simple.  Eat Often!  I am a fan.  Try to have a meal or snack every 2-3 hours.  This has helped me to keep myself full throughout the day, even when trying to cut to lose body fat.  It helped keep my metabolism working and it also provides protein (amino acids) to the muscles through the course of the day as well.  Try to keep your meals to 5-6 per day.  An example of this can be shown below.  It is important to be consistent with your diet.  Better results come to those who eat early and often.  Meaning it is important to have Breakfast everyday as well.

• Example of how I eat:  Breakfast, Snack, Lunch, Snack, Workout, Post-workout Shake, Dinner, snack.  (6 meals)

COACH ADVISE

• Make sure you are avoiding all Junk food.  This is crucial.  You need to rid your house of all fried, fatty, sugary, foods.  Stay away from those high caloric, high sugar drinks.  If you are consuming too many of these then you are not going to see results.
• Stick to your plan!  The more consistent you are with your plan the better and faster your results are going to be.  You get out what you put in.  If you are trying to gain mass and aren’t eating enough calories everyday then you will not reach your goals.   If you are trying to lose body fat yet have cheat meals every chance you get then you will not see those 6 pack abs that you have been looking for.
• Adjust the calories and ratios for your goals but no crash diets!  Nutrition is about trial and error.  Trying things, determining what is working for you and sticking with it.  But it’s also a lifestyle.  You need to approach it like that.  If you are looking to lose weight then adjust your calories to make sure you are in a caloric deficit but don’t go below 1400 (for men) and 1200 (for women).  If you are trying to gain mass then adjust your calories for a surplus.  That surplus might be 500 or it might be 1000.  Start at 500.  Studies show that in order to gain weight you need a surplus of 3,600 calories per week (1 lb gained).  That is equal to 500 calories extra.
• Plan ahead. Those who have a plan in place of what they will eat that day or meal are typically much more successful.  Bring a healthy snack with you if you know you will be away from healthy food.  I bring a protein bar with me where ever I go.  If I have to go to a restaurant for dinner with friends, I look it up online for the nutritional facts and plan what I will have.  Have a plan!
• Don’t Cheat!  Those who cheat don’t get the extreme results of those who don’t.  Having a cheat meal/treat meal once per week needs to be earned.  If you are starting your first 90 days then no cheating allowed!

There are a couple of key points to consider.  Portion control, proper food choices, and exercise are the keys to getting through this holiday season without gaining any fat.  So I wanted to share with you some of my Healthy Holiday Tips to help you get through this time of year.

1. Exercise! Seems pretty simple but it’s true.  One of the reasons why people gain weight after these food filled holidays is because they skip their workout.  You must making your workout and exercise a priority during this time of year.  For example, Thank Giving morning you should get up and workout!  That way you know that have you burned enough calories to enjoy some of your favorite foods.  Pop in that P90X, Insanity, TurboFire or Asylum dvd and get to it!  You can even do your workout close to your event so you can indulge and use the meal as a recovery meal after your intense workout.

2.  Focus on protein. If you are currently doing P90X and want to keep your results coming then you can get through these holidays by focusing on protein first.  Those of you who are currently in your 90 days will want to base your plates around the protein.  Turkey on Thanksgiving is a great protein source.  You can eat the veggies and protein and get a healthy meal.

3.  Choose your carbs wisely. If you are looking to indulge, then pick and choose your carbs based on what you really want to consume and what you can do without.  I am not a huge Mashed Potato fan so I will go after the dessert instead.  Portion control is key.  Make sure you aren’t having double portions of potatoes then having 3 slices of pie on top of your 3 holiday drinks.  Watch those carbs and use portion control.

4.  Watch out for those Liquid Calories. Alcoholic holiday drinks are notorious for being extremely high in calories…so watch out!  Think of your beverages as part of your daily carb allotment. Again, if your going to indulge in drinks then cool it on the bread, potatoes and dessert.  Are you seeing a trend here?

5.  Drink your water people! We often tend to think we are hungry when we are actually just dehydrated.  Drinking plenty of water will help you with the sodium laden foods and will also keep you feeling fairly full during the day so you don’t go crazy when you eat.

6.  Get back to it! Just because it’s the holidays doesn’t mean that you can skip your workouts, healthy eating and fitness program.  After you go to a holiday part or have a Thanksgiving meal then get right back to your program the next day.  Healthy food choices, exercise and consistency will take you extremely far, even if you do happen to indulge a little too much the day before.  So get right back on the horse and use those extra calories for a great workout the next day as well!

Those are a few healthy holiday tips for ya.  I hope that helps you get through this holiday season without losing your health and fitness goals.  But I also want to hear from you!  Do you have any healthy holiday tips to share?  Please comment and let me know and I will update this post with more tips!

We Go Both Wheys…

by Carl Daikeler

Recently, we’ve received some questions about what constitutes a good source of protein and what is suspect.

In fact we’ve seen some leading opinion makers start to criticize whey protein isolate -  apparently to justify their own line of protein products. The arguments regarding whey protein isolate vs. whey protein concentrate which I have read are usually one-dimensional and fail to paint a complete picture of the benefits found in both types of whey protein.

On behalf of Beachbody’s formulation and scientific experts, I’ve asked our team to dispel the myths about whey and clear up some of the confusion. Below, we describe why we feel whey protein isolate is appropriate if not more favorable than other dairy-sources of protein, and by far more desirable than soy – even for my vegan wife and Shakeology co-formulator, Isabelle.

Myth #1: Protein isolates are proteins stripped away from their nutritional co-factors.

Whey protein isolate is the most pure and concentrated form of whey protein available. It contains 90% or more protein and very little (if any) fat and lactose. While it is possible that some nutritional co-factors found in whey protein concentrate are not found in isolates, consider that the synthesis of whey protein isolate with the over 70 organic compounds and super foods in our Shakeology product provide a comprehensive and bio-available spectrum of nutrients for the human body. Whey protein isolate is also an exceptional choice for individuals with lactose intolerance or who experience bloating and other problems associated with whey protein concentrate.  Whey concentrate is the better choice for supplements which have a more targeted focus (such as muscle recovery) versus total nutrition. A high quality whey protein concentrate is used in Beachbody’s P90X Results and Recovery and Whey Protein Powder products.

Myth #2- Whey protein isolates are exposed to acid processing.

Isolates can be processed a number of ways. Processing whey protein to remove the lactose, fats, and cholesterol while not losing its biological activity takes special care by the manufacturer. We have gone to great lengths to make sure that the whey protein isolate in Shakeology is purified using a technique called ion-exchange where protein is separated through its specific electrical charge. No acid is used in this process. The Shakeology whey isolate is extracted using a cold-processing method, avoiding high heat, leaving it 90% protein and virtually fat and lactose-free. Great care is taken not to ‘denature’ the protein in Shakeology. That’s why we call it “nature in a bag.” We mean it.

Myth #3: Your body cannot assimilate proteins in isolated form.

There is no credible science to support this assertion. Whey protein is a very high quality complete protein with rich amounts of all the essential amino acids. Whey protein isolate is the purest form of whey protein, which is why it is absorbed efficiently into the body.

Isabelle is a great example of someone who cannot ingest Whey Concentrate on a regular basis because she is allergic to dairy (protein & all). She suffered from intense bloating, gas and nausea.

The enzymes and vitamins present in the fat and environment of whey concentrate do not seem to enhance her ability to process it, and that’s even with extra enzymes taken with the meal for good measure. Still no luck.

She has used whey protein isolate in her diet on a regular basis, through Shakeology for years now, and she has not only had no adverse reaction, but the whey isolate has satisfied her protein requirements in an otherwise complete vegan lifestyle.

Myth #4: Due to over-processing, isolates are deficient in key amino acids.

Not true. Protein is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. The body is able to make non-essential amino acids from other amino acids in the body. However, the body is not able to make essential amino acids and the only way to get them is by eating high quality protein foods. Protein sources that contain all of the essential amino acids are called “complete proteins”.

Good news: The whey used in Shakeology is a complete protein containing all essential amino acids exclusively in the more natural L-form (not D-form). Additionally, all of the 3 branched-chain amino acids (BCAA) including Leucine are present in Shakeology at high levels.

Finally, we all need to understand that the human body is exceptionally complex and always changing. What your body needed today it may not need in ten years. What it reacted to ten years ago it may crave today. And every one is different.

We don’t expect Shakeology to be the answer for everyone, and we are always working on ways we can complement the line of healthy options (and flavors, yes… it’s true.)

Every ingredient in Shakeology has been selected carefully to create a nutritional “symphony” of ingredients working together for maximum biological value. We would never include “putrid proteins” or chemical additives in a product we stand behind as “the healthiest meal of the day.”

All Beachbody nutrition products are 3rd party tested to ensure they are free of rancidity, toxins, hormones and all of the other things most people fear from dairy products. When sorting through the endless amounts of nutritional advice found in the Internet, consider the source, and above all else, look to your own body’s response for a clue to the truth. Be wary of individuals or companies offering alarmist nutritional advice while at the same time hocking their own products. (And when someone says their shake is as good as Shakeology, ask them to prove it with an unconditional money back guarantee.)

Oh snap! No he didn’t! (Yes, we did.)

source:  http://www.carldaikeler.com/2011/10/we-go-both-wheys/

What’s your take on Whey Isolate or Concentrate?  Do you have a preference?

1. Nutrition: I listed nutrition number one because I believe that it is the most important. In my opinion getting extreme results comes from 80% nutrition and 20% intense workouts. P90X supplies both. The nutrition guide that comes with the program is an incredible blueprint for getting results. It provides the amount of calories you need, A 3 phase nutrition plan, the foods you should eat, when you should eat them, recipes for meals, and the ratios of protein/carbohydrates/fats you should eat based on what your goals happen to be. Eating the right amount of calories, with the right proteins/fats/carbs/veggies/fruits/snacks at the right times is a key factor in getting the results your after. All you have to do is read and follow the guide. But you still have questions? That’s where I come in. As an Independent Beachbody coach I am here to help you, all you have to do is sign up to receive help CLICK HERE to sign up for free.

2. Having the Proper Equipement: P90X doesn’t need a lot of equipement. All you need is a Pull-up Bar , Weights and/or Resistance Bands. The most important thing is the have the right amount of Weight/Resistance! Far to often I get emails from my team members that are using 10 lb or 20lb dumbbells for the whole program. This isn’t going to be enough to get the best results. Different muscle groups require different amounts of resistance in order to get stronger. Your back is stronger than your biceps for example. P90X will get make you stronger. You will need to progress the amount of resistance you use as your strength increases in order to get the best results.

What do I use? I use both Adjustable dumbbells and resistance bands. Adjustable dumbbells are a great way to save money and space. Some of the most popular are Bowflex Select Tech and Power Blocks. If you can’t afford the free weights then Resistance bands are for you! Make sure you get at least 2 tensions. The Super and Extreme kits can be found in the “Gear” section.

3. Proper Supplements: You have gotten your nutrition down and now you need the right supplements. Fortunately P90X and Beachbody provide all the supplements that you need to get the best results. Whey Protein, P90X recovery drink (post workout), Shakeology, P90X Multivitamin, P90X protein bars, Omega 3s are all supplements to consider. They are all made specifically for P90X by nutritionist such as Mark Sisson and Steve Edwards. Optional supplements would be Creatine or a pre-workout supplement like Xpand Xtreme Pump. If you are wondering more about these see the supplement section or read “My Current Supplements“. I will be updating my supplements page very soon.

4. Consistency/Dedication: When you start P90X you are committing to a 90 day program. You must follow the schedule and be consistent with both the workouts and your nutrition to get the greatest results. A great way to do this is to set goals. Set 30, 60, and 90 day goals. Whether it be being able to do 10 pull ups, losing 30lbs, or gaining 10, setting goals will help you stay on the path to success. A great way to hold yourself accountable is to use the P90X workout sheets . As for nutrition A tool that I use is called FitDay, a food logging website which allows you to keep track of the amount of calories, as well as the % of protein/carbs/fat you take in daily. Will it be tough at first? Yes. Will there be days you don’t want to workout? Yes. But each day you do the program you take one step closer to your ultimate health and fitness goal. Remember I am here to help you through this. Make sure you reach out to me for motivation and help.

Optional equipment would also be, Heart Rate Monitor, Push Up Bars, Exercise Mat, and Yoga Block. Each can help you get even more from the program.

5. Having a P90X Coach: The P90X community is one of the greatest health and fitness communities around. When I first started P90X I found a coach that got the results I was after and signed up with him. He helped me Tremendously. Any question I had he was there to help. After I saw great results using the program I wanted to help others as well, so I signed up to be a P90X coach. As an Independent Beachbody Coach I am here to motivate, support, a help you reach your health and fitness goals. I have learned more from others than I have on my own. If you have any questions feel free to email me. SCaL11083@beachbodycoach.com or you can sign up for me as your Coach for FREE. You can also talk to others on my Private Fitness Group or come say hi to me on Facebook. www.facebook.com/seandcallahan

Looking to Lose Fat and Gain Muscle?  Sign up for ME as your Free Fitness Coach Today!

If you are a fan of P90X, P90X2, Insanity, TurboFire, or any other fitness program for that matter then you know how important nutrition is when it comes to your health and fitness.   From the looks of this article below, they have taken what they have learned and expanded on it.  Creating more variety and more choices for every style of diet.  Much like P90X2 did with the workouts.  Very cool stuff.  Make sure you read this below and comment with any questions, concerns, or observations that you have!  The P90X2 Nutrition guide sounds great in my opinion…what do you think?

What’s New with the P90X2™ Nutrition Guide?

By Denis Faye

Everyone wants to know how we went about breaking down the P90X^® Nutrition Guide and rebuilding it into the P90X2 Nutrition Guide. After all, if it ain’t broke, don’t fix it, right?

In a way, that’s true. Just as Steve Austin was a great astronaut before Oscar Goldman and the OSO spent $6 million to turn him into the Bionic Man, the P90X guide is still a great resource. However, you, our customers, have changed. We’ve spent the last 9 years watching you evolve into better, stronger, faster fitness fanatics. Our job was the make sure the guide evolved with you. Our job was to make a bionic nutrition plan.

When P90X first came out, Beachbody^® had a fairly uniform customer base. Today, however, our customers come from all walks of life, so we need to address a much broader spectrum of needs. For example, a 105-pound mother of five just isn’t going to have the same nutritional requirements as a professional basketballer. (Everyone knows the mom’s life would be much more physically challenging.)

Furthermore, our original customers, after one or more rounds of P90X, with possibly a littleINSANITY^® thrown in for good measure, have become incredibly aware of their nutritional needs. They’ve learned exactly how much protein, carbs, and fat they need to perform. They’ve also started experimenting with various nutritional philosophies. Although I’m neither a vegan nor a primal eater, the sheer volume of questions about each on the Team Beachbody^® Message Boards has forced me to become an expert on both.

So we took these factors, combined them with the latest research, and voilà! Welcome to the P90X2 Fuel Your Performance Nutrition Guide, a collection of 27 different subplans, among which you’ll hopefully find a way of eating that works for you.

Out with the old

In order to offer all this variety, we decided to do away with the menu plan. The vast majority of P90X users preferred the portion plan anyway, so we focused on that. However, everyone loves a good recipe, so we reached out to some of our favorite chefs, including Tony’s personal chef Melissa Costello, and asked them to design a host of meals for every occasion. In this new guide, you’ll find scores of breakfasts, lunches, dinners, soups, salads, and Shakeology^® recipes. Because we also have grain-free and vegan plans in P90X2, we made sure to have plenty of recipes to suit both of these dietary approaches as well. As was the case with P90X, each recipe lists the portion boxes to check when you eat it.

And don’t worry, all your favorite recipes from the P90X Nutrition Guide will still work with P90X2.

We also tossed out a lot of the junkier food options featured in the P90X portion lists. At that point, many of you were still transitioning to healthy eating. At this stage, you should have no need for veggie dogs, V8^®, or that fast food portion conversion list in the back of the old guide.

In with the new

For every low-quality choice we eliminated from the portion lists, we added two healthy and delicious choices. You’ll find new fats, snacks, proteins, and more.

The three calorie “levels”—1,800, 2,400, and 3,000—are still there, as are the different macronutrient balances. However, given that the latest research is making the importance of dietary fat increasingly obvious, we upped the fat in all three “phases.” We’ve also redubbed them “plans,” because while we encouraged you to work your way up the three phases with P90X, by now you should have a pretty good idea what works best for you when it comes to performance, shedding fat, or both. In P90X2, you can just pick the one that works for you and run with it, changing plans whenever you feel like it.

That said, if you’re still not sure if you should be eating the “Fat Shredder 2.0″ approach, the “Energy Booster 2.0″ approach, or the “Endurance Maximizer 2.0″ approach, we’ve included a section to help you figure that out.

As mentioned above, we’ve also added vegan and grain-free options that work for all three calorie “levels” and all three macronutrient “plans.” If you’re familiar with these lifestyles, you can jump right in. Otherwise, the book includes plenty of information on how to implement them. Also, we acknowledge that some of you cowboys (and cowgirls) don’t like to be restrained by portion lists. You just want to know how many calories or grams of carbs, protein, and fat to eat so that you can use your own foods and measurements. For y’all, we’ve provided charts listing all the numbers you need if you decide to forego the portion plan and just hit the macronutrient numbers on your own. Yee-hah!

Finally, we’ve let our top-notch design team rework the guide. They’ve taken a potentially dizzying amount of information and placed it in charts and graphs that should make it easy to digest. A nutrition plan never looked so beautiful.

In the 9 years since we launched P90X, we’ve watched umpteen diet fads come and go, each one claiming to be the final word in sports nutrition. It’s absurd, really, considering there’s no one single plan that works for everyone. The P90X2 Fuel Your Performance Nutrition Guide doesn’t claim to do that. Instead, it’s a wide-ranging guide intended to offer you all the tools needed to work with the only nutrition expert in the world who can truly tell you the right way to eat. That nutrition expert? You.

Still Need to Pre Order P90X2?  Do it by CLICKING HERE

The fun part about nature through is that there is always something new to discover.  As I continue to go through my fitness journey, I am constantly looking for new healthy foods to try.  Lately I have started to broaden my views and try things that I normally wouldn’t.  Raw, Vegan, Paleo…I am trying different things to see what sticks.  The things that I have found lately have been very good and very different.  So I wanted to share them with you!

Here are some New Foods/Products that I you should look for next time you are at the grocery or health food store.

New Healthy Foods to Try!

1.  Nuttzo:  Nuttzo is an Organic Nut Butter that combines Organic Valencia Peanuts, Organic Cashews, Organic Almonds, Organic Brazilian Nuts, Organic Sunflower Seeds, Organic Flax Seeds, Organic Hazelnuts and Kosher Salt, to make a delicious nut butter.  The great part is that it is different from your average Peanut Butter.  I was very surprised by the great flavor and texture.  The nutritional facts are very close to peanut butter so if you are looking to try something different then this would be the way to go.   They also have a Peanut Butter Free spread as well for those who want to really try something different.  They include Chia seeds in that one which are FULL of Omega 3s.  As a matter of fact, 2 tablespoons of Nuttzo Original provide 50% of your daily value of Omega 3 ALAs.  You can check it out at www.gonuttzo.com

2.  Kombucha: This is a very interesting little drink.  I recently tried this and loved it actually.  The one I tried was the Kombucha Chia Raspberry.  Kombucha has been a little bit controversial but it can be traced back to ancient China where it was worshiped as a remedy for immortality.  It is a fermented drink that is said to help to cleanse the body of toxins.  Kombucha also provides a source of prebiotics, which helps fuel the growth of helpful microorganisms in your digestive track. The black and green tea in kombucha also offers some beneficial antioxidants and polyphenols.

Chia seeds on the other had are very well known and very good for you as well.  Chia is considered The Aztec Superfood are the best-known source of plant-based Omega 3s ALA, since 60% of a Chia seed is essential fatty acids, which support cardiovascular health, healthy joints, immune system function, and overall cellular energy. Chia seeds are also high in vitamins, minerals and antioxidants. Chia Seeds are magical little gray seeds that can absorb 12 times its weight in water which turn into a gel-forming reaction is due to the soluble fiber in the Chia. Researchers believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.  Cool right?

The texture of this drink is very different and I actually liked it alot.  It contains a little fruit sugar but not enough to be concerned about.  You can find more about Kombucha at http://www.synergydrinks.com/

3.  Goldenberries: I picked these suckers up after watching a Doctor Oz show last month.  They are kinda a mix between a cranberry and a raisin…kinda sweet and sour, with little seeds inside.  Very different, actually pretty tasty.  Goldenberries where originally cultivated thousands of years ago in the Incan Empire.  The fruit is best noted for its high amounts of carotene and bioflavonoids (vitamin P) — nutrients which studies have shown to produce anti-inflammatory and antioxidant activity (among many other benefits). Goldenberries are also an excellent source of vitamin A, vitamin C, and contain a good amount of dietary fiber and pectin. Unlike most fruits, Goldenberries also contain protein and phosphorous.

4.  Goji Berries: You may or may not have heard of Goji Berries.  They are known as the “Himalayan Superfruit”.  You can even find Goji Berries in Shakeology!  They are a good source of protein, antioxidants, essential amino acids, and over 20 vitamins and minerals — including vitamin A, C, and iron.  I have even read that they help boost natural growth hormones.  They are kinda soft and chewy and have a sweet/sour taste.  Another fun new food to try!

That is it for now but as I keep discovering new stuff, I will continue to share it!

Do You have a favorite Healthy Food/Fruit/Product?  Let us know!

I wanted to make today’s post nutrition oriented, so I decided to take share with everyone this great article that I came across last week.  Nutrition can be a tricky subject, and when you think you’re eating something healthy you may not be. There are foods out there that can fool you.  You see, the food industry is constantly trying to cut corners to make food cheaper and more easily manufactured.  The problem is that the consumer (you and I) wouldn’t want to eat something that we think is inferior quality.  So food companies market their foods different to make sure we still THINK that we are eating what we THINK we are eating.  This leads to use consuming added preservatives, artificial flavors, processed sugar, artificial sweeteners, binders, thickeners, etc….The list literally goes on and on.

One of my favorite examples of how messed up our food industry is, is Peanut Butter.  It should be literally 2 ingredients…can you guess what they are?  Peanuts and Salt.  That’s it!  But time you’re at the store look on the back of the original Skippy Peanut Butter and you will find a LIST of ingredients.

So here are some foods that can fool you.  Please be aware that these foods SHOULD be healthy in their most natural form.  It’s up to you to look at the label, the ingredients and the nutritional info to figure out if you’re being mislead.

9 Foods That Can Fool You

by Denis Faye

Today, it’d be nice to think we’ve transcended the Diet Plate. Sadly, this isn’t the case. Even today, there are dozens of foods we fool ourselves into thinking are healthful when in truth they do nothing but pad our hips and arteries. Here are nine of the worst offenders on your grocery store shelves.

1.  Yogurt. It starts out as good stuff. Fat aside, there’s the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is that straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar and masquerade those carbs as fruit in an effort to make the whole thing more palatable. Have a look at most flavored yogurt and you’ll find the second ingredient to be sugar or high-fructose corn syrup. One container of Yoplait^® Original Strawberry has 170 calories, with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait’s other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.
Solution: Buy plain yogurt and flavor it yourself. You’d be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste. And while you’re at it, choose the low-fat or fat-free stuff. You’ll still get all the nutritional benefits.

2.  Wheat Bread. If you’re reading this, you probably know enough about nutrition to understand that whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber.

But for some reason, manufacturers constantly come up with new chicanery to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as “wheat flour” because, obviously, it’s made of wheat. But just because it’s wheat-based doesn’t mean it’s not refined. The distracted shopper can mistake this label for “whole wheat flour” and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home.

Solution: Slow down when you read the label. That word “whole” is an important one.

3.  Chicken. Just because you made the switch from red meat doesn’t mean you’re in the clear. If you opt for dark meat—the wings, thighs, and legs—you’re losing protein and gaining fat. Three ounces of raw chicken breast, meat only, has 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat, meat only, is 105 calories, 18 grams of protein, and 3.6 grams of fat. It may not seem like much, but it adds up.

Solution: Go for the breast, and while you’re at it, ditch the skin. It’s nothing but fat.

4.  Frozen or canned fruit. Any food swimming in juice or “light syrup” isn’t going to work in your favor on the scale. Furthermore, most canned fruit is peeled, meaning you’re being robbed of a valuable source of fiber.

Frozen fruit is a little trickier. While freezing preserves the fruit itself, adding sugar during the freezing process preserves color and taste; so many store-bought frozen fruits throw it in.

Solution: Read that ingredients list! You want it to say fruit, water—and that’s it.

5.  Canned veggies. “What?” you declare. “There’s light syrup in canned string beans too?” Nope—actually, they add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium.

Solution: Many companies offer “no salt added” options. If you can’t find one to your liking, go frozen instead—no salt (or light syrup), or better yet, buy fresh.

6.  Peanut butter. Squish up peanuts, maybe add a little salt. How hard is it to make that taste good?

Apparently, it’s so incredibly difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don’t know. Some manufacturers, such as Skippy^®, are up front enough to admit this and call their product “Peanut Butter Spread,” but many others still refer to this sugary concoction as good old “peanut butter.”

Solution: Read the label. (There’s a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn’t be too hard to figure it out.

7.  Juice. The range in the nutritional value of store-bought juices is massive. On one end, you have “fruit drinks” with just a modicum of actual juice in them. On the other end, you have fresh-squeezed, 100 percent preservative-free juices like Odwalla^® and Naked Juice^®. But no matter which one you choose, it’s important to remember that it’s never going to be as healthy as whole fruit. And if you’re trying to lose weight, it’s a flat-out bad idea. First off, it’s been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood-sugar spikes. Secondly, you consume it faster and it’s less filling, so you’re more likely to drink more.

Solution: If you must buy it, go fresh-squeezed, but you’re usually better off just skipping it entirely.

8.  Canned soup. As is also the case with canned veggies, you’re entering a sodium minefield. Half a cup of Campbell’s^® Chicken Noodle Soup has 890 milligrams of sodium. That’s 37 percent of the recommended daily allowance*—and who eats half a cup?

Solution: Read those labels carefully. Most companies make low-sodium versions.

9.  Fat-free salad dressing: Dressing by definition is supposed to be fatty, and thus highly caloric. You use a little bit of it, and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so they can drown their greens while avoiding excess fat. Nothing’s free. All this stuff does is replace the fat with carbs and salt, so you’ve basically gone from pouring a little healthy unsaturated fat on your salad to dumping on a pile of sugar. For example, Wish-Bone^® Fat Free Chunky Blue Cheese has 7 grams of pure carbs and 270 milligrams of sodium for 2 tablespoons, which you’ll never stop at anyway. Also, given that there’s no fat or protein in this particular dressing, one can only imagine what makes it chunky.

Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here’s another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It’ll coat so much more than tossing will.

And finally, make that salad with romaine lettuce, spinach, or some other nutrient-rich leafy green. As far as we’re concerned, nutrient-poor iceberg lettuce should have gone the way of the South Dakota Diet Plate.

resource: http://www.beachbody.com/product/p90x-online/nl/p90xnl_097.do#article2

Have you been fooled before?  Did you just realize something you are eating isn’t what it seems?  Let us know!