Body Mass Index (BMI). 

This will tell you if you are overweight, underweight or just right

Use an online Body mass index (BMI) calculator

or the formula

(BMI = weight ÷ height2).3
If you use kilograms and centimeters,
you have your result.

If you use pounds and inches, you need
to multiply the result by 703.

Example: Woman 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 642) × 703 = 25.7

Basal Metabolic Rate (BMR). 

This tells you how many calorie you need to eat.

Your BMR is the number of calories that you burn at rest over twenty-four hours (if you stayed in bed all day).

The result helps you determine whether your metabolism is fast or slow.

Use an online Basal metabolic rate calculator
BMR = 655 + (4.35 × weight in pounds) +(4.7 × height in inches) – (4.7 × age)

Continuing with our example of a woman who is 150 pounds
with a height of five feet four inches, and an age of forty,
BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420

Once you know your BMR, you can determine your daily caloric
burn by adjusting BMR based on your physical fitness.

For someone who is sedentary use BMR × 1.2

If you exercise lightly one to three days per week, use BMR × 1.375.

Moderately exercise three to five times per week, use BMR × 1.55.

In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day

Is Intermittent Fasting a Diet…or a Disorder?

As you probably know, millions of people suffer from eating disorders like anorexia or bulimia. But I myself have been accused of having an eating disorder, because of my adherence to intermittent fasting! So, is intermittent fasting a diet…or something more dangerous??

Let me say right out of the gate:

Intermittent fasting is NOT an eating disorder! And as for the question, “is intermittent fasting a diet”…it’s not that, either, if you define “diet” as “yes and no food list, food restrictions.”

So…let me unpack why intermittent fasting is not an eating disorder, and why putting yourself in a fasted state in a mindful and informed way is NOT identical to just “skipping meals”!

Really, the distinction is pretty clear-cut: intermittent fasting is something that a person only does RIGHT if they’ve read up on how, in a fasted state, you can use fat as fuel instead of carbs…

IF (intermittent fasting) only works if you make sure you’re eating enough healthy fats for your brain and body to run on!!

I talk more about the basics of how to start IF in this video:

…but with IF, you’re only on a diet in the sense of needing to get ENOUGH fat and less carbs. There’s a whole system and process, carefully based upon a trustworthy body of research!

With an eating disorder, of course, there is no science-backed system, no guidebook…because the rule is simply “don’t eat” or “don’t digest what you eat.”

Now, if you’re still thinking:

“Yeah, Melissa, but you’re skipping meals too…”

Keep in mind that I only “skip” one meal: breakfast.

As I explained in this blog post, breakfast was fakely built up to be the most important meal of the day, by Kellogg’s!!

“Breakfast was only invented during the Industrial Revolution, and made more popular in the early 1900s when Kellogg’s started promoting it so they could sell cornflakes!“

Really, the idea of “meals” and “mealtimes” varies by culture, and is all just MADE UP!

For example, the Germans treat lunch as their MAIN meal, so then they’ll have a light dinner before supper. They call it “evening bread.” They also do a lot of snacking! (As you may know, I recommend eating more at mealtime instead of snacking, so you aren’t constantly spiking your blood sugar.)

There’s also La Comida in Spain, which is eaten during the siesta (nap time) between 2 and 5 p.m. They eat multiple courses and then nap! I’m kind of jealous!

So intermittent fasting is, simply, “making up” your own meal times…But you’re eating the same amount of food!

Just because you’re not eating when everyone else eats, that’s not an eating disorder!

An eating disorder is all about overall restriction, without any regard to your health.

Intermittent fasting is the opposite: not thinking about restriction, but thinking about your health, instead!

In short…if anyone thinks you have an eating disorder because of your IF…

Then take a seat next to them when you are chowing down on your giant chicken avocado salad appetizer, and then pull your salmon and veggies out of the oven afterwards, and then top it all off with some berries and dark chocolate…Oh yeah, and you did have some nuts you wanted to finish…and those hard-boiled eggs in the fridge from yesterday in case you’re still hungry…Yeah.

So we’ve thoroughly answered the question, “Is intermittent fasting a diet, or a disorder?”

​

But, while we’re on the topic of eating disorders, I do want to talk about “disordered eating.” (Not the same thing — I’ll explain!)

It’s something that a lot of people, especially in the sometimes “intense” health and fitness community, struggle with! 

Did you know even if you’re not anorexic…you could still have a messed up relationship with food, commonly called “disordered eating”?

Yes, even if you aren’t outright starving yourself, you may still have disordered eating issues that are a real danger to your health.

The reason I say this happens to many people in the health and fitness community is, we’re all about diet guidelines, but some people take it too far.

(Some people NEVER allow themselves ANY treats, ever!)

For example, do you get very anxious about your diet? Do you get mad at yourself or feel the need to “punish” yourself if you deviate from your diet plan at all?

Do you obsessively count calories or macros to the point it’s taking over your life? (And yes, I know, keeping track of macros in order to make sure you’re getting enough healthy fats in your diet is a good thing. But if you’ve become obsessed and are angry at yourself whenever you aren’t perfect…that’s definitely NOT a good thing!)

Or, there’s a condition called orthorexia that you may have heard of before, where the sufferer is so obsessed with avoiding unhealthy foods that they end up choosing about 10 foods or less to eat.

This of course means they don’t get nearly enough variety in their diet!

Now, this is a touchy subject, I know, because people take pride in their level of dedication to their health and nutrition.

There are some people who try to be a “keto vegan,” for example! So for a lot of people, a strict diet is their hobby or lifestyle, and I don’t want to shame anyone…

I just want to point out that if your diet is causing any sort of suffering, especially mental anguish and self-hate…that is definitely classified as disordered eating!!

And, if you’re underweight or not feeling well, talk to your doctor and make sure you’re eating ample amounts of the right foods!

Some people get very competitive when it comes to diet…and seem to believe, the stricter it is, the better…and that their strength of willpower is ALL that matters in life.

Nay, I say: a more healthy, balanced, and self-loving/forgiving relationship with food is where it’s at!

After all, you only live once…

​Melessia McAllister is One of the Amazing Coaches that has coached me to better health. Her dedication to studying nutrition is shared with all who are part of her BB Family and I am proud to be a part of her family.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                            The MADE diet is a lifestyle plan that incorporates moderate protein, adequate fat, decreased carbs and an introduction to intermittent fasting.

Along with the most frequently asked questions being answered, you’ll also get recipes and a 7-day meal plan to start you off right and losing inches in your first week.

Order your copy now! 

WHAT IS SHAKEOLOGY AND WHAT IS IN IT?

Let’s start with what Shakeology is NOT.

Shakeology is not a protein shake.

It’s not a weight loss shake.

It’s not processed.

It’s not full of artificial ingredients, actually, there are none.

It’s not a miracle cure.

What is Shakeology?

A healthy eating shake.

It’s your daily dose of dense nutrition, that your diet is most definitely lacking.

And if you don’t believe me, read on.

Shakeology is a meal replacement, you’ll replace one meal a day with this delicious meal replacement shake and it supplements your nutrition to add what you are missing. It fuels workouts. It repairs muscles. It improves digestion. It curbs cravings. It regulates cholesterol and blood sugar, and so much more. It is your big glass of protein, amino acids, digestive enzymes, phytonutrients, vitamins, mineral, antioxidants, adaptogens, pre-biotics, pro-biotics, and digestive enzymes.

You could spend more than $700 on supplements just to re-create all the healthy ingredients in one bag of Shakeology. But for only about $5 a serving, you can treat your body to the delicious daily superfood shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster.

A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other superfood ingredients that gives your body nutrients you can’t get from a normal diet.

100% vegan option is available.

You keep hearing about all the stuff in Shakeology.

It has 70+ ingredients, selected from around the world, grown in the fertile soils of remote regions of the earth.

What is all this stuff?

Maybe you don’t really care what it is and you just trust the experts. Or maybe you want to know each and every ingredient and what it’s there for. If that’s you, this article is for you!

Here is a brief summary of the ingredients in your little scoop of Shakeology.

The creators of Shakeology have searched the globe for the healthiest ingredients on the planet, so you don’t have to!

This is what you are paying for!

AMARANTH – Amaranth a great source of vitamins and amino acids, but it’s also high in protein, fiber and helps to boost your immune system.

CAMU-CAMU – Camu-Camu is a powerful antioxidant contains more vitamin C than any other plant in the world (30 to 60 times more than an orange)! The phytochemicals in Camu Camu are highly effective in curbing the effects of the herpes virus; you wanted to know that right? It is effective against depression and has even been used by medical professionals to wean users off anti-depressants. Alternative medical practitioners have also been using it to combat attention deficit disorder. Camu-Camu provides immune system support, helps maintain good eyesight, reduces inflammation, supports collagen, tendons, and ligaments, helps fend off viral infection, improves respiratory health, and helps maintain clarity of mind during stress.

GOJI BERRY — Goji berries contain 18 amino acids and are one of the richest sources of carotenoids of all known foods (carotenoids provide health benefits in decreasing the risk of disease, particularly certain cancers and eye disease). Not only does goji berry improve eyesight, fertility, and circulation but it supports your immune system to promote long and healthy life.

SACHA INCHI — Sacha Inchi has the highest concentration of omega 3 of any food on the planet and promotes a balance between omega 3 and 6 so your metabolism can work perfectly. Naturally rich in protein, good fats and fiber, Sacha Inchi acts as strong natural appetite control and creates benefits you can feel right away!

SPROUTED QUINOA — Quinoa was once called “the gold of the Incas” for increasing the stamina of Incan warriors. The protein this seed supplies has all nine essential amino acids. These proteins are required by the body as building blocks for muscle. Quinoa is a good source of dietary fiber (to help ease elimination), magnesium (to rid your body of dangerous disease-causing substances), phosphorous, folate and iron.

WHEY PROTEIN – Whey protein provides the body with the perfect amino acid profile for muscle building, strength, and recovery. Also works as an antioxidant to boost the body’s immune system. Scientific studies have shown that regular supplementation with whey protein promotes a strong immune system. Whey protein is the highest value of non-vegan protein that you can get. It’s the good stuff, which is why it’s more expensive than soy protein, you get what you pay for.

ACEROLA CHERRY — Acerola Cherry has one of the highest concentrations per gram of natural vitamin C in any fruit. Rich in vitamin A, magnesium, niacin, potassium, thiamine, iron and calcium. Traditional healers used the leaves to fight dysentery and diarrhea and liver issues, while the fruit was used for the treatment of colds and infections.

BILBERRY – Bilberry is high in antioxidant-rich flavonoid compounds called anthocyanidins, which have been shown to play a supporting role in maintaining good cardiovascular health and a strong immune system. Bilberries are also linked to eye health, in particular, the possibility of slowing or reversing the effects of macular degeneration. Helpful for supporting healthy blood sugar levels, bilberry is also used for its beneficial effects in improving blood circulation, maintaining healthy cholesterol levels, and relief for nausea and indigestion. Bilberries are also known to be helpful for joint health, kidney and urinary tract health, menstrual cramps, and diarrhea.

GRAPE SEED EXTRACT — Grape seed extract is known as the secret anti-aging ingredient, this ingredient improves the elasticity of the skin, promotes healthy arteries and is beneficial for the eyes too!

BLUEBERRY – Magical little fruits! Blueberries are a good source of vitamins and dietary fiber, blueberries are believed to help reduce eyestrain and improve night vision. Blueberries are also high in the phytochemical resveratrol, which has been linked to reducing the risk of heart disease and cancer.

MAITAKE MUSHROOM – Maitake regulates blood sugar levels, lowers cholesterol and blood pressure, reduces inflammation, and blood clots, may help boost immunity, fend off infections and fight cancer.

REISHI MUSHROOM – Reishi is used as a tonic to help increase energy, improve digestion and sleep, strengthen resistance to disease, and regulate the immune system. It is widely used to improve the cardiovascular system, lower HDL (the ‘bad’ cholesterol), and reduce excess fatty acids. Also, Reishi has been shown to prevent and treat hardening of the arteries, angina, and shortness of breath associated with coronary heart disease. Japanese doctors routinely prescribe Reishi for memory loss, insomnia, hyperlipidemia, chronic bronchitis, and a whole range of degenerative diseases of the elderly, including disorders associated with senility. It has also been used in chemotherapy and HIV support treatments.

ROSE HIPS – Rose Hips are useful in the treatment of influenza-like infections, diarrhea, and various urinary tract disorders, shown to be useful in the treatment of patients suffering from knee or hip osteoarthritis.

GINGKO POWDER(LEAF) – Used to enhance a clear mind and improve the power of concentration, has been used to treat Alzheimer’s Disease, depression, impotence, memory, cognitive abilities, circulation problems and more!

APPLE PECTIN – Apple pectin is helpful in removing cholesterol out of the intestines and delaying glucose absorption. Pectin is one of the compounds that act as a substrate for the production of short chain fatty acids that help maintain a healthy colonic mucosa. As a detoxifier, it is used to remove harmful metals and toxins. Acts as an antioxidant, protecting against the damaging LDL cholesterol found in the bloodstream.

GREEN TEA (DECAFFEINATED) – Green tea’s antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. Its potential to fight cancer and heart disease — has been more than intriguing, as have limited studies about green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.

MACA ROOT – Maca Root is a nontoxic stabilizer is known to increase energy, endurance, physical strength, and libido. The ancient Incan warrior soldiers would consume this precious root before battle to make them fiercely strong, and then would be prohibited from taking it once into the city so the women would be protected from their heightened sexual appetite. Ummm? No wonder this fabulous superfood dons the nickname, “Andes Aphrodisiac”! Wives, you know you want some and husbands, you’re about to buy Shakeology for your wife, yes?

POMEGRANATE — Pomegranate promotes optimal blood flow to the heart. It has also shown to lessen the amount of plaque in the arteries which results in smooth blood flow and reduction in disease. Lastly, it also helps to raise much-needed levels of cholesterol whiling helping to lower bad cholesterol that can cause heart attacks. Pomegranate benefits your body as a whole because your body contains plenty of unstable molecules that can damage your DNA and your cells. This type of damage often leads to other diseases such as stroke and Alzheimer’s. The pomegranate benefits these areas by using its antioxidant powers to fight off the unstable molecules thereby preventing these diseases. Therefore when you eat pomegranates that contain antioxidants such as polyphenols and tannins you are going to live a much healthier life and reduce your chance at catching a fatal disease such as cancer or a heart attack.

BARLEY GRASS – Barley grass is the only vegetation on the earth that can supply sole nutritional support from birth to old age. Barley grass is very high in organic sodium, which dissolves calcium deposited on the joints and also replenishes organic sodium in the lining of the stomach. This aids digestion by improving the production of hydrochloric acid in the stomach. People with arthritis have used celery juice for years because of the organic sodium it contains (28mg per 100grms), but compare this to the amount of organic sodium in barley grass (775mg per 100 grams)! When barley leaves are 12-14 inches high, they contain all the vitamins, minerals, and proteins necessary for the human diet, plus chlorophyll (a natural detoxifier that rids the intestines of stored toxins). These necessities are easily assimilated throughout the digestive tract, giving our bodies instant access to vital nutrients.

BLUE-GREEN ALGAE – Blue-green algae is a power packed nutrient that can help to increase energy, improve memory, increase mental clarity, improve digestion, control cravings, heighten immune function, help relieve fatigue, PMS, anxiety, and depression. It’s even recently been called a cure for ADD!

CHIA SEEDS – Chia seeds are another “ancient” food, they are coined as the Aztec running food. Chia seeds enhance stamina, endurance and help you stay hydrated. The seeds have been helping people lose weight for centuries for two reasons, 1) they are so filling that you will eat less. Which is awesome in Shakeology because they help satiate you! 2) they form into a gel and cleanse the old “junk” in your intestines. Chia seeds also provide calcium and protein in your tissues and help regenerate body tissue. The Chia seed is rich in Omega-3 Fatty Acids, which help protect against inflammation and heart disease.

CHLORELLA FLAX – Chlorella flax is known to be effective when attempting to eliminate poisonous substances from the body by improving digestion and acting as an ‘intestinal broom’. Chlorella has the highest chlorophyll content of any plant including spirulina and wheatgrass. Chlorophyll helps build the oxygen-carrying red blood cells and this benefits our whole body. Chlorella helps to keep our nerves calm and helps us deal with stress better.

HYDRILLA – Hydrilla is rich in trace minerals and essential nutrients such as Calcium, Magnesium & B12. Enhances nutrient utilization, supports general well-being, natural blood builder, 100% Vegetarian!

SPINACH – Spinach is another little miracle food as if all these superfoods aren’t! It contains a plethora of nutritional and medicinal properties which help to strengthen our immune system and boost energy levels. It provides our bodies with the necessary vitamins and minerals. In experiments, Spinach has shown to be effective for hypoglycemia, cataracts, heart disease, cancer, memory loss, stroke, osteoporosis, and bone loss, increasing brain function, age-related cognitive problems, and circulation. The leaves are also used for their laxative and cooling properties, anemia, indigestion, to detoxify and cleanse the colon, in the treatment of difficult breathing, inflammation of the liver, jaundice, febrile conditions, urinary calculi, inflammation of the lungs, arthritis, and it relieves the temporary symptoms of asthma and allergies.

SPIRULINA – The protein in Spirulina contains all 8 essential amino acids, making it a complete protein. Spirulina is actually 65% complete protein, making it the world’s highest known source!

WHEATGRASS – Wheatgrass is high in calcium, magnesium, and potassium. It has cleansing, detoxifying and healing effects on your body. Recommended as a way to stimulate metabolism, wheatgrass can be helpful in correcting obesity and indigestion.

ASHWAGANDHA — Ashwagandha is an adaptogen herb for the mind that promotes clarity. Betterments include: improving mental acuity, learning, and memory while also alleviating anxiety and depression.

CORDYCEPS – Cordyceps increase the number of Natural Killer Cells, which are responsible for the body defense against viruses and bacteria. Some trials show that the fungus works effectively in leukemia-stricken individuals. Improving sexual function in men and increasing libido by stimulating the production of sex hormones. Providing anti-aging and fatigue-reducing effects. The fungus works as an antioxidant and increases cellular formation, especially in elderly patients. It also promotes more restful sleep, soothes the nervous system, and reduces anxiety. Improving respiratory function. Benefiting the vascular system by improving circulation, regulating blood pressure, and strengthening the heart muscle. Protecting the liver and kidneys.

HOLY BASIL LEAF – Holy Basil Leaf may be beneficial for blood sugar reduction and oral care, relief from respiratory disorders, fever, asthma, lung disorders, heart diseases, and stress

SUMA ROOT – Suma Root act as an adaptogen, helping the body to cope with stress, increasing energy levels and resistance to disease. It is used to treat exhaustion resulting from debilitating viral infections, such as Epstein-Barr disease and Chronic Fatigue Syndrome. It is a tonic that is helpful to people who are recovering from the flu, as well as anyone else who lacks energy and stamina. The herb promotes healthy energy levels and combats the effects of fatigue and stress. As an anti-inflammatory, Suma is thought to be of help in easing the pain and inflammation of arthritis and other joint discomforts. Effective for the unpleasant symptoms of menopause, including hot flashes and emotional swings. This same quality is believed to alleviate the discomforts of premenstrual syndrome (PMS).

SCHISANDRA – Schisandra is used to treat a variety of medical conditions and is widely known as a longevity herb and aphrodisiac. It is used to treat lung and liver disorders, coughs, to relieve fatigue, depression, and stress, increase stamina and for insomnia and helps with forgetfulness and night sweats. Helps with circulation and normalizing blood sugar and blood pressure. Normalizes body systems and speeds recovery after surgery. Aids irritable bowel syndrome.

PEA FIBER – Pea Fiber helps to reduce cholesterol, provides one of the highest sources of natural dietary fiber. Maybe beneficial to diabetics as a way to stabilize their blood sugar levels, since fiber intake has been shown to control intestinal glucose absorption.. and fiber has been used in the area of weight management. It creates a feeling of fullness and satiety and naturally displaces sugar and fat calories. Fiber may work to reduce the risk for heart disease by lowering blood pressure, improving sugar metabolism, and lowering blood fats besides cholesterol, such as triglycerides.

YACON ROOT — Yacon Root is rich in oligofructose (fructooligosaccharide) also known as FOS. FOS is a dietary sugar that our bodies are unable to metabolize. Since the body is unable to fully digest the sugar it is classified as a nondigestible carbohydrate. Study’s show a diet rich in FOS can help with weight management, cardiovascular diseases, prevention and the risk of cancer, and support for the control and prevention of many chronic diseases. Yacon root is shown to help obesity, constipation, insomnia, arthritis, hypertension, kidney disease. Yacon root has also shown some properties to lower the formation of harmful blood clotting and can lower cholesterol levels. This root has been known to help the gut since it is also is known to be a bit of a colon cleanser, cleaning out the colon section of bad bacterias.

AMYLASE – Amylase is responsible for improving your digestive system quite instantly. You will burn quick carbohydrates and calories as you use it, also are considered as the naturally oriented anti-histamine. It’s the best mineral against many diseases, obesity, such as blood pressure, high cholesterol, diabetes, asthma, allergies, depression (such as bipolar, obsessive-compulsive disorder, hypomanic, panic disorder, etc.). Amylase successfully works in muscle building and improving the immune system in order to burn the calories and fight against those chronic diseases.

BROMELAIN FROM PINEAPPLE – Bromelain is basically an enzyme that is able to break down proteins in the body. Also been found to have blood thinning properties, and this means that it is also effective in the prevention and treatment of clots in the blood and plaques in the arteries, which in turn can help to prevent cardiovascular problems. Also helpful in treating aches and pains, numbness and tingling, colds, asthma, hay fever, itching skin and some skin disorders, pains associated with varicose veins, sluggish immune systems, breast pain in mothers who were previously breastfeeding.

CELLULASE – Cellulase enzyme is an outstanding antioxidant as it binds to profound metals and other contaminants, and it discharges them from your body. It’s responsible for the digestion of fiber from fruits and vegetables which are successful in binding to excess cholesterol, noxious substance and eliminating them from the body for a proper muscle building.

LACTASE – ** IMPORTANT TO UNDERSTAND! Lactase is a common enzyme that exists in the small intestine of many people. It is essential for digestion of lactose, the naturally occurring sugar in milk. Most individuals of Asian, African, and Native American descent are lactose intolerant. In addition, half of Hispanics and about 20 percent of Caucasians do not produce lactase as adults. Benefits of Lactase –Lactase has been used in connection with the following conditions in lactose intolerant individuals: diarrhea, indigestion, heartburn, and irritable bowel syndrome.

LIPASE – Lipase works on the fat that you eat; it breaks lipids (fats) down so that your body can use it. When your body doesn’t create enough Lipase to break down the fat, undigested fats can cause weight gain, high cholesterol, and high blood pressure. Additionally, Lipase helps your body better utilize omega fatty acids.

PAPAIN FROM PAPAYA – Papain helps ease digestion and constipation, also and soothes the stomach. It dissolves protein and breaks down fats and carbohydrates, promoting a healthy acidic enzyme environment.

PROTEASE – Protease is an enzyme, is responsible for the digestion of proteins, protease is responsible for digesting proteins in your food, which is probably one of the most difficult substances to metabolize. The benefits of protease are considered to be one of the most important enzymes that we have. If the digestive process is incomplete, undigested protein can wind up in your circulatory system, as well as in other parts of your body. Supports the immune and respiratory systems, increases the absorption of nutrients, helps promote joint health and function, supports arterial health, activates macrophages and natural killer cells.

KAMUT GRASS – Coined nature’s most powerful detoxifier, Kamut grass cleanses the blood and detoxifies our cells to restore health and vitality.

OAT GRASS – Oat Grass is a good source of beta-carotene, vitamins K and C, folic acid, B vitamins, protein, fiber, and calcium. Help reduce nervous exhaustion, insomnia, and “weakness of the nerves.” Oat Grass is useful in rheumatic conditions and to relieve water retention. Is used to treat the following conditions are High triglycerides, Anxiety, Eczema, Nicotine withdrawal.

FLAX SEED – Flax seeds have the potential to lower LDL cholesterol, stabilize blood sugar, lower the risk of breast, prostate, and colon cancers, and reduce the inflammation of arthritis. Flaxseeds’ omega-3 fats are a good source of fiber, aid in digestion and help stabilize. Also, its combination of healthy fat and high fiber content make it great for weight loss! Flax is perhaps the best source of Lignans, which transform in our intestines to substances which may balance female hormones. Lignans may also promote fertility, reduce peri-menopausal symptoms and may even help prevent breast cancer. There is also evidence that lignans may help prevent Type 2 diabetes.

COCOA – Cocoa is rich in flavonoids and antioxidants which can help in flushing out harmful toxins that could cause cell damage, premature aging and a whole host of diseases and illnesses. It is also helpful in elevating the mood because of the phenylethylamine that it has. Cocoa is also a natural source of magnesium (Magnesium is necessary for the manufacture and action of insulin also), which can help in relieving pre-menstrual syndrome, preventing and treating cardiovascular diseases and in lowering blood pressure. Cocoa can also help in reducing the risk of developing type-2 diabetes and can also help in the manufacturing and the action of insulin.

CINNAMON – Cinnamon has extremely high antioxidant activity, and the oil of cinnamon has strong antibacterial and anti-fungal properties. Cinnamon is also a great source of manganese, fiber, iron, and calcium. Reducing blood sugar levels and treating Type 2 Diabetes, lowering cholesterol, aiding digestion, treating diarrhea, curing a common cold, reducing arthritis pain, boosting memory and cognitive function, treating toothaches, eliminating bad breath, curing headaches and migraine pain. It has an anti-clotting effect on the blood. It has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers.

ACAI BERRY – Acai Berries are amongst the healthiest fruits on Earth. They’re packed with antioxidants, healthy omega fats, protein & fiber. They have a fatty acid ratio similar to olive oil which is considered to be a contributing factor to the low incidence of heart disease in Mediterranean populations.

If you are still reading this, I’m surprised. Most people give up halfway through realizing that Shakeology is full of more goodness than you ever wanted to know! The nutritionists who put this together for us into one super-supplement have really done something special!

And remember, if you buy a bag to try it for a month, Beachbody is so confident in this product that they will refund your money if you don’t think it lives up to the hype. It’s our Bottom of the Bag Guarantee! Even if the bag is completely empty, send it back for a refund if it doesn’t make your body feel healthy!

You might wonder?

Can I get all this from food?

Shouldn’t I eat food instead of a scoop of Shakeology?

Well, first off I want to tell you that Shakeology is comprised of whole food ingredients. With over 70 ingredients in Shakeology, there is no one single drying process that is used across all ingredients. Some ingredients are dried naturally in the sun, some ingredients are air-dried at temperatures below 115 degrees, and some ingredients are freeze-dried. Shakeology does NOT use drum drying at high temperatures above 115 degrees, spray drying at temperatures above 115 degrees or ultra-high temperature pasteurization. Shakeology ingredients are not irradiated. The whole food ingredients in Shakeology are considered raw because they are not dried or heated above temperatures of 115 degrees. 

We are careful to minimize the processing of all of the ingredients in Shakeology to preserve the natural phytonutrients from the superfoods in Shakeology. 

And second, no one in their right mind could possibly consume that much food! 

You can make 7 trips to the salad bar, consume 4 pounds of wheatgrass, and fly all over the world looking for these ingredients, some of which aren’t found in the U.S.

So how does it taste?

Continue reading for delicious recipes.

Shakeology Recipes

Key Lime Dream                    234 calorie

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 2 Tbsp fresh lime juice
• 1 scoop Vanilla Plant-Based Vegan Shakeology
• 2 tsp. maple syrup
• 1 tsp. finely grated lime peel (lime zest)

Mocha Caramel Latte             227 calories

Ingredients

• 1 cup unsweetened chocolate almond milk
• 1 cup ice
• 1 scoop Café Latte Plant-Based Vegan Shakeology
• 1 tsp. pure caramel extract

Cookies and Cream                  255 calories

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Vanilla Plant-Based Vegan Shakeology
• 4 chocolate graham crackers, 1 cracker sheet, broken into large pieces

Instructions

1. Place almond milk, ice, and Shakeology in a blender; cover. Blend until smooth.
2. Add crackers; cover. Blend until just mixed.

Strawberry Mojito                   175 calorie

Ingredients

• 1 cup sparkling water, divided use
• 1 cup ice
• 1 scoop Tropical Strawberry Plant-Based Vegan Shakeology
• 3 Tbsp. fresh lime juice
• 1 tsp. finely grated lime peel
• 2 Tbsp. chopped fresh mint leaves
• Fresh mint sprig for garnish; optional
• Strawberry slice for garnish; optional

Instructions

1. Place ½ cup water, ice, Shakeology, lime juice, lime peel, and mint in blender; cover. Blend until smooth. Pour into serving glass.
2. Add remaining ½ cup water; mix well

 S’mores                                       238 calories

Ingredients

• 1 cup unsweetened vanilla almond milk
• 1 cup ice
• 1 tsp. pure vanilla extract
• 1 scoop Chocolate Plant-Based Vegan Shakeology
• 2 tsp. ground whole-wheat graham cracker crumbs, divided use(half in the shake, other half sprinkled on top)

Snickerdoodle                               226 calories

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Vanilla Plant-Based Vegan Shakeology
• 1 tsp. ground cinnamon
• 1 tsp. pure maple syrup
• 1 tsp. pure vanilla extract

Strawberry Lemonade                    194 calories

Ingredients

• 1 cup water
• 1 cup ice
• 1 scoop Tropical Strawberry Plant-Based Vegan Shakeology
• 2 Tbsp. fresh lemon juice
• 1 tsp. pure maple syrup

Orange Creamsicle                          216 calories

Ingredients

• ½ cup unsweetened almond milk (or low-fat milk)
• ½ cup 100% orange juice
• 1 cup ice
• 1 scoop Vegan Vanilla Shakeology

Minty Watermelon                           176 calories

Ingredients

• 1 cup cubed watermelon
• ½ cup water
• 1 scoop vegan Vanilla Shakeology
• 6 fresh mint leaves chopped
• 1 cup ice

Greek Islander                               337 calories

Ingredients

• ¾ cup water
• ¼ cup 100% pomegranate juice
• 1 cup ice
• 1 scoop Vanilla Shakeology
• ¾ cup reduced-fat (2%) Greek yogurt
• ½ cup fresh (or frozen) blackberries
• 2 fresh basil leaves

Peanut Butter Cookie                   287 calories

Ingredients

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Vanilla Shakeology
• 1 Tbsp. all-natural peanut butter
• 1 pinch sea salt (or Himalayan salt)
• 1 Tbsp. graham cracker crumbs (reserve a small amount for garnish)

 I personally do one scoop PB2 powder instead of peanut butter and no graham cracker

This Looks interesting

Strawberry Peanut Butter Cheesecake– Strawberry Shakeology + ¼ cup fat-free ricotta cheese + ¼ cup plain nonfat yogurt + 2 Tbsp. peanut butter + ½ cup skim (nonfat) milk + ¼ cup water + Ice

Strawberry Mousse – Strawberry Shakeology + 2 egg whites, whipped + ¼ cup strawberries + ½ cup water + ice

Peanut Butter Cups – 2 scoops Chocolate Shakeology + 1/4 cup dark chocolate morsels + 1 tbsp. psyllium husk powder + 1/2 cup pumpkin puree + 6 tsp. smooth peanut butter. Line a muffin tin with paper liners. Melt chocolate morsels in the microwave until just melted. Combine Shakeology, psyllium husk, pumpkin in a food processor. Divide into balls and press flat unto muffin cup, leaving a depression in the middle. Spoon 1/2 tsp. peanut butter on top. Drizzle melted chocolate to create a thin layer. Freeze 30 minutes.

Cookie Balls– 1 cup Chocolate Shakeology + 1 cup peanut butter + 1 cup quick cook oats + 1/3 cup honey. Combine ingredients. Roll into balls and eat.

Chocolate Pudding – 1 1/2 scoops Chocolate Shakeology + 2 envelopes unflavored gelatin + 3/4 cup boiling water + 2 cups vanilla almond milk (unsweetened). Dissolve gelatin in water. Add almond milk. Place all ingredients in a blender and combine them. Pour into 4 dessert cups and refrigerate 4 hours.

Chocolate Energy Cookie Balls – 1 1/2 scoops Chocolate Shakeology + 1/2 cup almond flour + 1/2 cup old-fashioned rolled oats + 1/4 cup almond butter + 1/3 cup unsweetened almond milk + 1/4 cup sliced almonds. Combine Shakeology, almond flour and oats, mix well. Add almond butter and milk. Roll into balls and then roll into almonds.

Chocolate Ice Cream Recipe – Chocolate Shakeology + 6 ice cubes + 1/2 banana + 1 1/2 cups of almond or coconut milk  + 1 tablespoon of peanut butter or almond butter (I used PB2). Mix in blender, pour into a bowl and freeze for 2 hours.

Frozen Chocolate Shakeology Bark – 5 tbsp. coconut oil, melted + 5 tbsp. Chocolate Shakeology, stirred until blended. Pour into tinfoil-lined pan and freeze until hard. Store in refrigerator.

21 Day Fix Pumpkin Muffins – 2 eggs + ¼ cup canned pumpkin puree + 1 large banana + ½ cup natural peanut butter + ¼ cup honey + 2 scoops Vanilla or Chocolate Shakeology + ½ teaspoon baking powder + ½ teaspoon pumpkin pie spice + ¼ teaspoon sea salt.

In a blender, mix eggs, pumpkin, banana, peanut butter and honey for 30 seconds. Add Shakeology, baking powder, pumpkin pie spice and sea salt and blend until smooth.

Divide the batter evenly in a lined muffin pan – add five dark chocolate chips to each muffin to change it up if you want – and bake at 350 degrees for 18 to 20 minutes, or until a toothpick inserted into the center comes out clean. (Two muffins count as ½ red and 1/3 purple 21 Day Fix containers. Recipe from the kitchen of Autumn Calabrese.)

Pumpkin Protein Pancakes – 1 scoop of Vanilla Shakeology + ½ cup pure canned pumpkin + 2 egg whites + 1 drop Sweet Drops vanilla sweetener + 1 teaspoon cinnamon. Mix ingredients together and scoop pancake-sized dollops onto a hot griddle, flipping them over when the top begins to bubble.

As you can see there are so many ways you can add Dense nutrients to your diet.

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