Course: Main Dish

Categories: Salad
Source: www.TeamBeachbody.com

Serving size: 1
Preparation time: 5 mins

Ingredients

3 cups spinach, fresh, chopped
1/4 red onion, medium, sliced
2 ounces chicken, cooked and chopped
1/4 cup mandarin oranges, canned in light syrup
3 tablespoons croutons, fat free
1 tablespoon almonds, slivered
2 tablespoons salad dressing, low-fat, any flavor

Directions

Combine all ingredients and enjoy!

Brenda

Broiled Mustard Steak

Course: Main Dish

Categories: Beef
Source: www.TeamBeachbody.com

Serving size: 4
Preparation time: 10 mins
Cooking time: 20 mins

Ingredients

7 ounces beef tenderloin, raw
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon green onion, chopped
1 teaspoon Dijon mustard
1 teaspoon garlic, chopped

Directions

Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray. Trim any fat from the steak. Brush steak with olive oil. Season steak with salt and pepper.
Mix together the onion, mustard and garlic.
Place the steak on the broiler pan rack, and broil 5 to 6 inches from heat for 4 to 5 minutes. Spread the top side of the steak with half of the mustard-onion mixture and broil for another 2 minutes. Turn the steak over and broil for another 4 to 5 minutes.
Spread the top side of the steak with the remaining mustard-onion mixture and broil for another 2 minutes, or until desired doneness.
Let rest for 5 minutes before slicing and serving.

Brenda

Tuna & Tomato Salad

Course: Main Dish
Categories: Salad
Source: www.TeamBeachbody.com

Serving size: 1
Preparation time: 5 mins

Ingredients

3 ounces tuna, canned in water, drained
5 tomatoes, cherry, halved
3 olives, jumbo
sliced red onion (optional)
2 teaspoons extra virgin olive oil
2 teaspoons white rice vinegar
2 cups romaine lettuce, chopped
3/4 cup fresh grapes (any color)

Directions

Mix tuna, tomatoes, olives, oil and vinegar in a bowl; mix lightly. Place on bed of lettuce.
Serve with grapes and a calorie free beverage.

Brenda

Grilled Ham & Cheese Breakfast Sandwich

Course: Breakfast

Categories: Sandwich
Source: www.teambeachbody.com

Serving size: 1
Preparation time: 5 mins
Cooking time:

Ingredients

2 slices bread, whole wheat
2 1/2 teaspoons butter, unsalted, whipped
2 tablespoons cheddar cheese, low-fat
2 1/2 ounces ham, lean, reduced sodium
1 fresh tangerine
6 fluid ounces milk, fat-free

Directions

Spread one side of each slice of bread evenly with butter.
Heat one piece of bread, butter side down, on a non-stick skillet or griddle pan heated over medium heat.
Arrange cheese and ham on bread; top with remaining slice of bread, butter side up.
Cook, turning once, until cheese is melted and bread is browned/toasted.
Serve with a tangerine, and enjoy with a glass of milk.

Brenda

Apple Pecan Chicken Salad

Course: Main Dish

Categories: Salad

Serving size: 4
Preparation time: 10 mins

Ingredients

Salad:

2 cups romaine lettuce, torn
2 cups mixed greens
100 grams cooked chicken
1/4 cup roasted pecans
1/4 cup dried cranberries
1/8 cup crumbled blue cheese
1/2 chopped green apple
1/2 chopped gala apple

Dressing:

2 tablespoons honey
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1/4 cup olive oil
Salt and pepper to taste

Directions

For the dressing mix all the ingredients together in a jar and shake well, set aside.

For the salad on a large dinner plate lay out the romaine and top with the mixed greens.
Next, place the cooked chicken on top followed by the pecans, cranberries, green and gala apple and then the blue cheese. Drizzle with about 1/4 to 1/3 of the dressing.

Refrigerate remaining dressing.

Brenda

Tuscan Shrimp Bake

Course: Main Dish

Categories: Fish
Source:

Serving size: 4
Preparation time: 15 mins
Cooking time: 20 mins

Ingredients

2 lb Shrimp
2TB Extra Virgin Olive Oil
1 small onion, diced
2 garlic gloves minced
1/4 c dry white wine (optional)
2 15oz cans diced tomatoes, or fresh Roma tomatoes
1 bag fresh spinach
1 tsp Italian seasoning or fresh herbs like basil, parsley, oregano
red pepper flakes (optional)
salt and pepper
1/4 c feta cheese

Directions

1. Peel an devein shrimp
2. Place extra virgin olive oil in a sauce pan, add onion and garlic and saute onion and garlic over moderate heat for 3-4 minutes
3. Add wine, tomatoes, spinach, and seasoning and bring to a simmer
4. Remove from heat and stir in shrimp. Pour into an ungreased baking pan and top with feta cheese.
5. Bake at 375 for 20 minutes

Notes

Brenda

Sample Meal Plan

Clean Eating Meal Planning time! The key to your SUCCESS is planning.  It is so important to make sure that you have a plan in place. Here's a sample meal plan, but you do not - I repeat, DO NOT have to follow this plan exactly. I will post all the recipes to my blog before Sunday. Feel free to make changes that suit your individual taste or dietary needs. Also, throughout the week I will be posting additional recipes that you may want to substitute. This should just give you a general idea of what a typical clean eating meal plan looks like. 

Make a grocery list, and then decide what day you are hitting up the grocery store.  I have found that when I have a meal plan mapped out, the food in my fridge, and my food prepped I am more likely to stick to it!  It’s so easy to wake up in the am and be late for work and still have to pack your lunch. We just throw our hands up and say we’ll just grab something for lunch!  Then, you end up making poor choices, eat more calories than you were supposed to and then feel guilty for your decision.  So let’s stop that right from the get go!  It starts with having a plan!!! 

Brenda

Lite Brownies

Serves: 8-10
Preparation time: 10 mins

Cooking time: 35 mins

Ingredients

3/4 cup cocoa powder, unsweetened
1/2 teaspoon baking soda
1/4 cup unsalted butter, softened
1/4 cup applesauce, unsweetened
1 cup sugar
1/2 cup liquid-egg substitute
1 1/3 cups flour, all-purpose
1 teaspoon vanilla extract
1/2 cup baking chips, chocolate, semi sweet

Directions

Preheat oven to 350° F.
Lightly coat two 8x8-inch baking pans with cooking spray.
Stir together the cocoa, baking soda, and butter in a large mixing bowl.
Add 1/2 cup boiling water and stir until smooth and thick.
Add the applesauce, sugar, egg substitute, flour, and vanilla.
Fold in the chocolate chips last.
Divide batter between pans and bake 25-35 minutes or until firm in center.
Allow to cool and cut each pan into 12 pieces.
Brownies can be frozen for later.

Notes

Brenda

Hot Apple Yogurt Sundae

Serving size: 2
Preparation time: 5 mins
Cooking time: 10 mins

Ingredients

1 apple, medium
2 fluid ounces apple juice, unsweetened
1/2 teaspoon cinnamon, ground
1/8 teaspoon allspice
1/8 teaspoon nutmeg, ground
8 ounces yogurt, fat-free, favorite flavor
2 tablespoons walnuts, chopped and/or granola

Directions

1. Wash apple, remove core, and slice thinly. (Leave peel on.)
2. In a small saucepan, combine the sliced apple, apple juice, cinnamon, allspice and nutmeg. Bring to a boil over medium heat.
3. Lower the heat, partially cover, and simmer until the apple is tender, about 8 minutes.
4. Divide the yogurt evenly between two cereal bowls (4 ounces per bowl).
5. Top each with half of the apple mixture and sprinkle with 1/2 of the walnuts/ granola (1 tablespoon each).

Serve immediately. Season with cinnamon and/or nutmeg, if desired.

Notes

A Granny Smith apple and vanilla flavored yogurt work best in this recipe.

Brenda

20 Secrets of Very Fit People

by Chalene Johnson

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

• Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
• Focus on short-term fitness goals with an emphasis on completing daily exercise.
• Work to take your exercise to new levels of intensity.
• Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
• Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
• Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
• Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
• Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
• Subscribe to fitness magazines to keep focused on health as an overall way of life.
• Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
• Limit caffeine and exposure to even secondhand smoke.
• Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
• Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
• Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
• Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
• If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
• Don't compare your body to others'. Instead, work to be your personal best.
• Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
• Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
• Limit alcohol intake to special occasions.

Brenda

Tasty Turkey Chili

Course: Main Dish
Categories: Barbecue, Beef, Chicken
Source:

Serving size: 4
Preparation time: 15 mins
Cooking time: 35 mins

Ingredients

1 TB Extra Virgin Olive Oil
1 small onion, chopped
2 TB minced garlic
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1-2 hot peppers, seeded & chopped or 1 can chopped green chili peppers (optional)
1 bay leaf
1 1/2 lb ground lean turkey
2 15oz can red kidney beans
1 15oz can diced tomatoes
1 4oz can sliced black olives
16 oz frozen corn
1 15oz can tomato sauce
1 c chicken stock or water
2 TB chili powder
2 TB ground cumin
1 TB ground coriander
1-2 tsp cayenne pepper (optional)
Coarse sea salt to taste

Directions

1. Place extra virgin olive oil in a stock pot on med high heat. Add chopped onion and garlic and saute for 2-3 minutes or until onion is tender.
2. Add ground turkey and cook until meat is no longer pink.
3. Add chopped peppers and cook for 2-3 minutes
4. Add remaining ingredients and cook until mixture is simmering. Lower heat and let simmer for :30.

Notes

Slow Cooker version:
1. Place extra virgin olive oil, chopped onion and garlic in a sauce pan and cook until meat is no longer pink.
2. Place turkey mixture and remaining ingredients in a slow cooker and cook on low for 4-6 hours.

Brenda

Eating Clean 101

Are you in a health & fitness crisis?

Visit the 21 Day Fix E.R. (Extreme Results)

This is a FREE online fitness & nutrition challenge group and everyone is welcome

New groups start on the 1st Monday of every month.

Sign up here

Eat Clean - Get Lean!

Clean eating sounds like a pretty simple concept. It shouldn’t be confusing at all. We’ve just gotten

so comfortable having fast and convenient foods right within reach when we need it, that it takes more effort to make better choices.

Go in with a game plan

Eating clean is really very easy once you know the basics. The key is being prepared and planning in

advance. If you can master those things you can start making a habit of eating clean and in turn you will have more energy, sleep better, you’ll look and feel more youthful, and you will lose weight!

Where do you start?

How many servings a day? What is a complex carb? Is corn a vegetable? Let’s try to simplify things a bit. Tosca Reno, the author of the Eat Clean Diet has established some basic rules for clean eating. If you follow these principals consistently, you will see results.

Clean Eating - the Dos

• Eat more – aim for six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal.
• Eat two to three servings of healthy fats every day.
• Carry a cooler packed with clean foods with you when you’re out.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

 Clean Eating – The Don’ts

• Don’t eat processed foods, particularly white flour and sugar
• Don’t eat chemically charge foods.
• Don’t eat foods containing preservatives.
• Don’t consume artificial sweeteners
• Don’t eat artificial foods such as processed cheese slices.
• Don’t consume saturated and trans fats.
• Don’t drink sugar loaded beverages, including sodas and juices.
• Don’t overdo your alcohol intake. Avoid or limit it
• Don’t eat calorie dense foods containing little or no nutritional value.
• Don’t super-size your meals.

Complex Carbohydrates from Fruit and Vegetables

6 portions each day 

A portion =

1 cupped handful of fresh fruit such as berries, grapefruit, melon, apples and mangoes or

2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day 

A portion =

1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
1 handful of cooked cereal
1 piece of whole grain bread or wrap
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein

6 portions each day

A portion =

1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.

1 scant handful of raw, unsalted nuts (also a healthy fat)

2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).

1 palm sized portion of lean meats

Beverages

2-3 liters per day of fresh water with no sodium

Clear herbal tea (unsweetened)

Black coffee in moderation

Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

Don’t go Ninja!

Remember, you’re aiming at changing your diet for life. This plan isn’t a fad, think of it as a goal. Make small strides towards your goal and after 3-4 weeks you will replace your sacrifices with success. For example, if you drink 2 sodas a day make that your first sacrifice. Week one eliminate soda. Then tackle your trans-fat addiction on week 2. And once in a while, give yourself a cheat day. Remember, it’s okay to enjoy holiday meals – as long as it’s a holi-day not a holi-month!

If you would like even more support please head over to my Team Beachbody site and sign up for a free membership. I’ll gladly provide you with daily motivation and support to help you accomplish your health and weight loss goals!

Are you ready to get serious about your health and get fit for good?

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Brenda

12 Ways to Better Eating-Mental Approach

Lots of people are trying to eat better,... trim off some extra pounds gained over the holidays, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations: Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive: Make a list of healthy foods you enjoy, and what foods you can take with you to

work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key: Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake. Your body

will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible: Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself: Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for

you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan: It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun: Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise: You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Take a new selfie and post it on social networks, your friends will love to see the progress you are making. Tag your friends who helped you along the way. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this: People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination: To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!! Did you enjoy this article? Would you like to receive more support from me on a daily basis?! Ask me about my next challenge group! Together we can set goals and achieve them!

Brenda

Beachbody Launches On Demand

YOU ASKED FOR IT, YOU GOT IT!

Due to overwhelming request, Beachbody has launched Beachbody On Demand enabling you to stream your favorite workouts to your mobile devices and personal computers.

WHAT IS BEACHBODY ON DEMAND?

Beachbody On Demand is a new feature inside The Team Beachbody Club, making the Club one of the most valuable products we offer. That's right, as part of your Premium (paid) Team Beachbody Club membership, you'll automatically have unlimited streaming access to hundreds of workouts from Beachbody's collection of world-class fitness programs. Now you and will be able to work out anywhere there's an Internet connection: at home, the gym, outdoors—even while you're traveling. Beachbody On Demand will house a catalog of complete Beachbody workout programs. The value of these programs, if you were to buy them individually, is over $1000. So On Demand is not only convenient, it's also a great value. Here are the programs that will be available starting in March:

• P90X® & P90X Deluxe
• P90X2® & P90X2 Deluxe
• P90X3® & P90X3 Deluxe
• P90X ONE on ONE® Volume 1
• 10 Minute Trainer®
• INSANITY® & INSANITY Deluxe
• INSANITY: THE ASYLUM® Volume 1
• TurboFire®
• Brazil Butt Lift® & Brazil Butt Lift Deluxe
• ChaLEAN Extreme®
• Hip Hop Abs®

HOW MUCH IS IT?

The Club Membership costs just $2.99 per week; however, you are billed on a quarterly basis of $38.87. The means, for less than 1 month's average gym membership you will have access to a large list of programs for 90 days! No contracts and you are not locked in to a membership. You can call and cancel AT ANY TIME.  As a bonus you'll receive 10% off of any Beachbody purchases (including Shakeology, other fitness programs that are not available on Demand, supplements, etc)!  

IS THERE AN INTRODUCTORY SPECIAL?

YES, THE NEW CLUB & SHAKEOLOGY® CHALLENGE PACK

With this Challenge Pack, you'll have access to an assortment of our most popular fitness programs (everything in the Member Library); then choose the one that's right for you. Here's what's included:

• A 90-day Premium membership to the Team Beachbody Club with Beachbody On Demand. (After 90 days, you will be charged the quarterly Club membership price).
• 30-day supply of Shakeology which will convert to Shakeology Home Direct (our monthly autoship program) after 30 days.

At $140 USD, this Challenge Pack is a phenomenal deal. You'll save $28 as opposed to buying these items separately.

The Club & Shakeology Challenge Pack is ideally suited for anyone who's new to Beachbody, undecided about which fitness program to try, or someone who would love the convenience of accessing Beachbody workouts—anytime, anywhere.

Join our Club and Shakeology Online Challenge Group

 Starting March 16

Contact me for more information brendalajay@gmail.com

Brenda

10 Great Foods For Your Skin

Everyone has heard of the phrase, “You are what you eat.” But when talking about skincare, “You reflect what you eat” may be more appropriate. Okay, sure, it’s not as catchy, but the simple truth is that when you eat right, your skin will love you—and everyone else, in turn, will love your skin. The food you eat can be a great ally in the fight against age and acne.

As Susan C. Taylor, MD, FAAD, and assistant clinical professor of dermatology at the College of Physicians and Surgeons at Columbia University, said recently to the American Academy of Dermatology, “While there’s no mistaking how our diet affects our overall health, we’re just beginning to understand how certain foods—or lack thereof—can impact our skin’s health.” So, before you invest in lotions and creams, make sure the following items are on your grocery list.

There are several topical creams that can help give you that youthful glow, aid in reducing redness, and help remedy deep lines due to sun damage and age. However, most experts say that eating a healthy balanced diet is a sure way to help alleviate skin problems. Here are 10 great foods to help boost your chances at a lovely complexion.

Water
According to the American Skin Association, “Water is the most important nutrient we consume. The human body is anywhere from 55 to 75 percent water. Without water, we could not survive. It is recommended that people drink 8 glasses of water a day.” Drinking the right amount of water helps you sweat. Sweat helps you detoxify from toxins that the body absorbs through unhealthy eating habits and living in a smoggy world. In turn, you clear out the body and keep the internal and external body nice and clean. Clean skin = healthy skin.

Whole Grains
Whole grains will up your intake of fiber. Fiber is just what you need to clear your body of waste and toxins. When we retain toxins from the food we eat and our physical environment, it starts to show on our face. Whole grains such as whole-meal pasta, whole wheat breads, and rice, also contain vitamin B, which is an ingredient you will find in anti-aging creams.

Vegetables
Foods high in vitamin A help to repair your skin. When one is low in this vitamin, skin can become dry and flaky, and take much more time to heal. Many topical creams contain vitamin A and are said to help with acne and reduce lines and wrinkles. You can find vitamin A in most fruits and vegetables like carrots, sweet potatoes, peas, spinach, tomato juice, broccoli, and kale.

Vitamin B Foods
There are many forms of vitamin B. The one most important to skin is Biotin. This nutrient helps form a basis for the skin, hair, and nails. Those who show a deficiency in Biotin will have problems with itchy skin and possible hair loss. Most adults require about 30 micrograms of Biotin a day. Almonds and peanuts are high in this nutrient; in fact, peanut butter contains the full 30 micrograms per serving. Other foods high in Biotin are milk, eggs, yogurt, and cheese. You can absorb vitamin B when eating chicken, turkey, and beef; leafy green vegetables such as kale, spinach, and cabbage; and fruits such as raspberries, avocado, and bananas.

Salmon
Sea creatures such as salmon and oysters happen to contain zinc and omega-3 fatty acids. Zinc helps shed old skin and promotes new-cell growth, which gives you that youthful luminescence. Damage to your skin creates inflammation, which in turn causes your skin to age at a faster rate. Omega-3 fatty acids are responsible for reducing inflammation associated with redness. The fatty acids also promote healthy circulation. Healthy circulation is crucial to healthy skin. Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a diet rich in antioxidants and omega-3s for better skin.

Citrus and Other Vitamin C-Rich Fruits
You can absorb vitamin C from oranges, grapefruits, tomatoes, and Acerola cherries. (One Acerola cherry feeds 100 percent of your daily vitamin C requirement.) Vitamin C is in many of your over-the-counter skincare products because it aids in the production of collagen. Collagen is that priceless protein that holds your skin in place. As one gets older (usually around 35 years and on) the skin starts the “sagging” process due to the breakdown of collagen.

Raw or Sprouted Seeds and Nuts
Foods high in vitamin E offer the benefit of antioxidants. They protect your complexion from skin-aging free radicals and sun damage. Vitamin E also helps lock in moisture to protect your skin from looking dry and aged. Seeds and nuts are very high in vitamin E, specifically sunflower seeds, almonds, hazelnuts, and dry roasted peanuts.

Cottage Cheese
You have heard that dairy is beneficial to your bones, but did you know that this dairy product is actually good for your skin? Cottage cheese contains high levels of selenium—an essential mineral that works like vitamin E as an antioxidant. It also protects against skin cancer.

Dark Chocolate
This yummy treat contains high counts of antioxidants. It can help increase blood flow to your skin and helps reduce the roughness of skin, while keeping you safe from sun damage. You don’t have to feel guilty when you run to the candy aisle to grab a bar of dark chocolate. When eaten in moderation, this is a “guilty pleasure” that actually is good for you. So break off a couple squares every once in a while for a healthy glow and soft skin.

Avocado
This green, smooth, and creamy fruit contains B-complex vitamins and B3 vitamins (Niacin). These vitamins have anti-inflammatory qualities and help relieve irritated, red, blotchy skin. Avocados are also a great source of vitamin E.

Brenda

How Do You Want To Feel This Summer? Fit or Jealous?

The countdown has begun, spring is just 3 weeks away. And just as our thoughts turn to warm weather, fun in the sun, swimsuits and vacations, you’re probably trying to decide how much time you have to shape up and get back into your summer wardrobe. Believe me, you are not alone. Remember your New Year’s resolution? Studies show that the #1 New Year’s resolution by Americans is to lose weight. But by the end of January, 36 percent have already given up. Why? There are all kinds of excuses, not enough time, gyms are expensive, too busy to eat healthy, and so on.

It’s time to make good on your resolution and create healthy habits to improve your overall well-being, as well as help you lose the extra weight and keep it off for good. Part of that success is having the desire the other part is having a plan. I’m convinced that if you are reading this then you must have the desire. Now what about your plan? For lasting results, the best programs combine fitness, nutrition and support. To help you with your journey I’ve decided to offer 2 programs for March both designed to help you shape up just in time for summer.

Option #1 NEW Club & Shakeology 30 Day Challenge Group

Starting March 16

You’ll get to be among the first to try this all new cutting-edge fitness revolution from Team Beachbody. The Club and Shakeology Challenge Pack is the first Challenge Pack that gives you 24/7 streaming access to hundreds of workouts, including the chance to tap into Beachbody’s most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer®, from anywhere you have an Internet connection. Take your Beachbody On Demand workouts with you anywhere you go and push play anytime you like, while fueling your body with Shakeology, so you can get the best possible results…even faster.

Upon purchasing this challenge pack, I will place you in a private online private Facebook group. Each day I will provide you with fitness tips and motivation, recipes and healthy meal planning. I'll also guide you through your first 30 days of club membership and assist you in incorporating Shakeology into your diet.

Click. Stream. Sweat.

Now you can instantly jump-start your fitness results with Beachbody On Demand, your one-stop shop for streaming your workouts on-the-go. Not sure which Beachbody program is right for you? With the Club and Shakeology Challenge Pack, you can try one of our most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer, and choose the workouts that work for you. Just push play anywhere you have an Internet connection, fuel up with Shakeology, and start hitting your fitness goals faster—no matter where life takes you.

Your challenge pack includes

•A 30-DAY SUPPLY OF SHAKEOLOGY—The Healthiest Meal of the Day®.
• 90-DAY VIP MEMBERSHIP to the Team Beachbody Club with Beachbody On Demand!
• Work out anytime, anywhere—whether you’re traveling for work, on vacation, or would rather do your workout at a gym, now you can access Beachbody’s proven programs from any desktop, laptop, tablet, or mobile device.
• More than just streaming…Beachbody on Demand is the total package. Get step-by-step program guides, workout calendars, and nutrition plans—all online!
• Never run out of options with new workouts added every month!
• PLUS, Get All the Support You Need to Complete Your Challenge, including your own personal coach to help you stay on track.
• 10% discount on all Beachbody purchases
• VIP access to live monthly chats with Tony Horton, Shaun T, Autumn Calabrese, Chalene Johnson, and more of your favorite trainers
• Expert advice from the pros, exclusive videos, nutrition tips, and delicious recipes
• Meal plans personalized for your goals and designed to maximize results
• Message Boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community
• 30-Day Money-Back Guarantee

Your Cost: $140

Option #2 Pick your Fix 60 Day Challenge Group

Starting March 23

21 Day Fix & Shakeology Challenge Group or 21 Day Fix Extreme & Shakeology Challenge Group
This is the ultimate get fit for summer challenge group! It takes just 21 days to create healthy habits that will last a lifetime. We’re in this together so purchase either the 21 Day Fix Challenge Pack or the 21 Day Fix Extreme Challenge Pack and receive access to my private online Facebook group. You’ll get fitness tips and motivation, meal planning and the online encouragement and support from me as well as from your peers. It’s a great way to form lasting friendships and have fun while getting fit.

What’s the difference?

The 21 Day Fix

With this easy-to-follow nutrition and fitness program that makes losing weight so simple, you can lose up to 15 pounds in just 21 days! Get beach-ready for a vacation, look drop-dead great at your upcoming reunion, or simply jump-start a major weight-loss goal—with the 21 Day Fix and Shakeology Challenge Pack.

The 21 Day Fix Extreme

Need to get seriously shredded in the shortest time possible? Celebrity trainer Autumn Calabrese has combined simple portion control, clean eating, and extreme 30-minute workouts to help you get the hardbody you've always wanted—with the 21 Day Fix EXTREME and Shakeology Challenge Pack.

Both Challenge Packs include:

• Your first 30-day supply of Shakeology
• The 21 Day Fix EXTREME program, featuring 7 color-coded portion-control containers, 7 easy-to-follow 30-minute workouts, 1 Shakeology shaker cup, and a simple Eating Plan to ensure your success.
• A FREE 30-day trial membership in the Team Beachbody® Club, where you'll find all the support you'll need to complete your Challenge.

Your Cost: $140

The trial membership to Team Beachbody Club only lasts for 30 days but our online challenge group lasts twice as long. So receive my personal support as your coach and the encouragement of our peers in the group for a full 60 days. The challenge ends just before Memorial Day so be prepared to head to your first picnic or pool party of summer looking and feeling your best!

More Information

Want more information about 21 Day Fix or about about this month's challenge groups? Answer a few simple questions below:

Use Wufoo templates to make your own HTML forms.

Brenda

Team Beachbody March Challenge Pack Promotions

What is the March Challenge Pack Promotion?

Team Beachbody is offering new and existing customers and new Coaches a discount on the 3-Day Refresh, Focus T25 and TurboFire Challenge Packs

What is included in the Challenge Pack?

Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success.

With the Challenge Pack, customers will receive:

1) Beachbody Program Base Kit

2) Shakeology (Choice of 30-day supply on Home Direct)

3) Team Beachbody Club (30-day FREE trial membership)

4) Business Starter Kit & first Business Service Fee waived (included with new Coach enrollment)

Click to Purchase a Challenge Pack

Challenge Pack Details (USD)	Start	End	Retail Price	Promo Price	Discount	Shipping
3-Day Refresh	12/29/14*	4/1/15*	$160	$140	12.5%	$2.00**
Focus T25	3/3/15*	4/1/15*	$205	$180	12%	$2.00**
TurboFire	3/3/15*	4/1/15*	$180	$140	22%	$2.00**

Not sure what program is right for you? Contact me for assistance is choosing a program that suits your ability and fitness style. brendalajay@gmail.com

Brenda