Category Archives: Shakeology

Meal Prep in 90 Minutes or Less

Meal prep monday

Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 cup of cauliflower into florets. Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. (Need tips on how to make perfect quinoa? Watch this video.)

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. Add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. See the full recipe for this dish here.

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.meal prep sunday

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

 

shopping cart

Grocery List

Vegetables:
2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

Fruits:
3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

Bulk:
1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

Proteins:
6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
4 oz. lowfat Greek yogurt
20 oz. ground turkey

Deli:
Prepared hummus

Pantry:
Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Cumin
Chili powder

 

Meal prep monday1

 

Need help getting started, but do not have too much time for workouts? Join my 22 minute online boot camp by filling out this questionnaire!

Have a happy and healthy week friends!

xo-Ivy

What Is 22 Minute Hard Corps?

Beachbody is at it again.  They are about to launch a brand new home fitness program that is going to blow your mind!!  They started out with programs like P90X that were over an hour long each day.  Then, they created 21 Day Fix that is only 30 minutes daily, T25 that is 25 minutes daily and now we are taking it to a whole new level.  22 minutes a day… yes you heard me right!  In just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach!

CAN YOU REALLY GET RESULTS in 22 minutes a day????

YES MA’AM or SIR you can!  It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition and following the plan to the T and of course the most important part {at least I think it is} is having support and accountability from your Team BEACHBODY Coach {ME} and the rest of the challengers in the group.  There is something comforting from knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition.  It’s know to know that we are all in this together!  We are getting “bootcamp fit” with 22 Minute Hard Corps.

Basically every excuse you have for not getting in shape is invalid because I had 3 kids, I lost 40 lbs working over 60 hours a week. But I made it a priority and found a way because I wanted to change more than I wanted to stay the same.

Also, I waited until May to decide I wanted to get in shape for summer and lets be honest here.  You don’t just lose all the weight in 30 days when you decide you are ready!  So if you are reading this then you should START now because this is a sign!

If you want to get lean and stronger then this is for you!  No matter what your ability level is you can modify to make the program a success for you.  You can do anything that you put your mind too.

So what is 22 Minute Hard Corps anyways??


So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more.  It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week.  The workout is fast paced and there is little rest.  The workouts are easy to pick up and learn.  You are moving from exercise to exercise quickly to maximize time and results.

 

What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment).  The harder you work the faster that you grow!!!

I know you  might be thinking that you can’t do this workout, but you CAN.  It is for everyone and even in the sneak peek workout I did today there were modifications for every ability level which I totally love!
The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!  YOU CAN DO THIS!

 

What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

So who is this workout for??  People who don’t have a lot of time to spend working out in a gym.

People who want fast effective results with little or no FUSS.
There is also an optional 2 a day hell week challenge if you are up for it!

So now is your time, do you accept the challenge?

am kicking off my 22 Minute Hard Corps Test Group Exclusive for my new and current customers on the 7th of March.
On the 7th of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.
If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

If you do not currently work with a Coach please make me your FREE coach here

 

Shakeology Comparisons – How It Measures Up

You’ve heard of Shakeology right? You know, that amazing superfood shake that tastes like a decadent cheat meal? Sure there are many different shakes, programs and diets on the market, so it can be difficult to choose the right one for you BUT in this post, we’re going to discuss what you should look for in a product and when you get to the end of the post, having learned how to compare products, you will know why Shakeology truly is the best (and I’m not only saying that because I’m a Beachbody coach). 😉 

 

benefits-of-shakeology

But really. Don’t take my word for it. Read more about the ingredients, the process and the science behind Shakeology and compare for yourself.

What to Look for In a Weight Management Product / Program

When it comes to weight management and a healthy lifestyle, it’s not only about calories. You could easily cut back on calories by eating less, but:

●  you need to consume sufficient HEALTHY calories, so blindly cutting back on calories will do more harm than good.

●  if you don’t learn a new, holistic approach to develop a healthy lifestyle, and you stop the diet, you will simply balloon right back to your ‘before’ weight.

Finding a low calorie nutritional supplement that is power­packed is a much better option. When you combine good nutrition with focused workouts, you develop a healthy lifestyle. Let’s face it, though, getting the nutrition you need from food alone is simply impossible and that’s why you need a decent supplement.

What to Look For In a Nutritional Supplement?

With so many different supplements on the market, you would think you could simply grab the cheapest one off the shelves and keep going, but that is not the case.

Shakeology-vs-Popular-Meal-Replacement

 

 

 

 

 

 

 

 

Here are some of the things you need to look at when you zone into a product:

➔ The Ingredients

Before you worry about what it does contain, check what it does NOT contain. Your DON’T list should include:

●  MSG

●  Soy

●  Dyes

●  RBGH

●  antibiotics

●  corn syrup

What SHOULD it have? It should have vegan options and be corn­ and gluten ­free, and it s​hould​ contain, as a minimum:

●  Protein

●  Vitamins and Minerals

●  Phytonutrients

●  Antioxidants

●  Digestive Enzymes

●  Probiotics

●  Essential Amino Acids

These ingredients are available in most of the well­-known shakes on the market. Having these basic ingredients is a start, but if you want a shake that packs a lot more punch than the average, look for something that has more natural ingredients. In addition to the minimums above, Shakeology also contains a variety of superfoods:

shakeology-nutrition-facts

●  Acerola powder (fruit)

●  Gingko powder (leaf)

●  Schisandra

●  Lycium (Goji) powder (berry)

●  Rose Hips powder (fruit)

●  Blueberry powder (fruit)

●  Citrus bioflavonoids

●  Bilberry powder (fruit)

●  Reishi powder

●  Pomegranate powder (fruit)

●  Maitake powder

●  Camu­Camu powder (fruit)

●  Cordyceps

●  Acerola powder (fruit)

●  Wheat grass

●  Amaranth (Amaranthus hypochondriacus)

●  Holy basil powder (leaf)

●  Kamut grass

●  Green tea decaffeinated extract

●  Barley grass

●  Grape seed extract (seed)

●  Ashwagandha powder

If that’s not enough, it is brimming with healthy bacteria (probiotics):

●  Streptococcus thermophilus

●  Lactobacillus acidophilus DDS­1

●  Lactobacillus casei

●  Lactobacillus acidophilus

●  Lactobacillus bulgaricus

●  Bifidobacterium longum

AND, it contains a special Proprietary Enzyme Blend (135 mg) of:

●  Lactase

●  Cellulase Bromelain

●  Papain Protease

●  Amylase Lipase

The Process

Shakeology is manufactured following strict processes required by the FDA Good Manufacturing Practices (GMPs), and this includes:

●  immediate breaking down and cleaning of equipment after every batch production,

●  proper air filtration systems

●  ingredients obtained using Fair Trade

Instead of potent extracts, Shakeology uses whole plants and there’s good reason for this. When food technicians or scientists want a certain active ingredient in a plant, they use a process to distill the desired extracts from the plant to add to their nutritional blend.

Shakeology on the other hand, prefers to use the plant in its natural, whole food form. This process helps to preserve nature by avoiding over­processing. All the ingredients in Shakeology work in harmony to deliver an effective product. Each one of the hundreds of nutritional cofactors and phytochemicals work together in their own unique roles to deliver the best results.

Shakeology Goes a Few Steps Further

In addition to the superior nutrition, Shakeology forms part of the Beachbody program, which contains a range of fitness products and programs, such as the 21 Day Fix and newly ­launched 21 Day Fix Extreme. E​ach program is designed to provide you with the right amount of nutrition, a healthy eating plan, plenty of exercise and the motivation you need to reach your goal weight and stay there. Through the Beachbody system, you can obtain the results you want and continue to build a healthier body!

Shakeology is aimed at people who are serious about good health, not just a quick fix.

If you’re interested in giving it a try shoot me a message and let’s chat more.

shakeology big picture

 

New Body Camp Prep online group starts on February 1- February 28th

transformation collage

Okay okay, so I know it’s LATE into January, but I didn’t want to host a “RESOLUTIONS” challenge this month because…. everyone does. Instead, I figured I’d pick up the SLACKERS who set goals but haven’t started on them YET and host a fitness overhaul the first week of February for anyone that has failed and failed again to get going this month on their fitness journey.

I think a lot of people work up the courage to set goals, but no behavior changes happen, no plan gets set, no FOLLOW THROUGH ensues and what’s the MOST Weird… is that you actually end up going even MORE off the deep-end than you would have if you were still subconsciously working your way up to THINKING about getting back in shape and therefore SEMI watching what you were eating and doing. am I right?

I know there are some slackers out there that really have that drive and work ethic to get it done, they’re just unorganized and need a little guidance to get going. That first workout is ALWAYS that hardest.. all you think about is the bouncing, the unflattering, too tight workout gear, the HEAVINESS of your body and the lack of energy and endurance. However, If we can get you through that first one and simply get you to the second workout, your chances of continuing on increase with each one after that
.
If this is your JAM right now and you are ready to rock but need an extra kick in the booty, let me help you OVERHAUL those bad habits, get your goals set, a plan in place and that first workout knocked out. Starts February 1st – February 28th in my Body Camp Prep online group on facebook. Simply message me directly.

Links below.

 coachivyjohnson@gmail.com 💌

to JOIN, please request to be added to the Body Camp Prep page here:
https://www.facebook.com/groups/1089312147787571/

xo-Ivy Johnson

21 Day Fix & 21 Day Fix Extreme: What’s the difference?

21-day-fix-560 21dayfixextreme

Everyone’s been raving about the 21 Day Fix  &  21 Day Fix Extreme, and with good reason. People are losing 10-15 lbs per cycle without starving themselves, and they are keeping it up. After 21 days, they have seen some results, and they have adjusted to new healthy habits.

The 21 Day Fix Base Kit starts at only  $58.85 (and only $10 if you buy Shakeology!), or the Challenge Pack is $140 (ON SALE!)

With the Essentials Kit, you will receive:

  • 2 DVDs with 7 Dirty 30 Workouts, including Yoga Fix, Pilates Fix, Lower Fix, Upper Fix, Cardio Fix and Total Body Cardio Fix.
  • Nutrition Guide with your 7 containers.
  • Workout Calendar
  • 3-day Quick Fix
  • Eating Plan
  • Shaker Cup
  • 24/7 Online Support

The Challenge Pack contains all of the above, PLUS a 30-day supply of Shakeology (flavors of your choice)!

The Ultimate 21 Day Fix contains all of the above PLUS and insulated bag and 2 more workouts – Flat Abs Fix and Barre Legs PLUS 1 Pro-Grade Resistance Band (15 lbs) PLUS  large on-the-go container.

What’s the difference between the two?

21 Day Fit EXTREME is basically a step up in intensity from 21 Day Fit.

Workouts: While the workouts have modifiers, it is still no walk in the park and is great for people looking for something a little bit more challenging!

Nutrition:  You still use the same containers but choose from two options when creating your meal plan. No treats, wine or chocolate.

Nutrition Plan

The 21 Day Fix nutrition plan is one of the easiest on the market. Since you eat everything in moderation – nothing is off-limits!

Ingredients for your meals are easy to buy, a breeze to prepare and a joy to eat. Best of all, you can have Shakeology, since it counts as a protein.

The 21 Day Fix portioned containers are measured out for the correct portions, so you don’t have to count calories. Simply put the food in the containers, that are easy to carry around when you’re on-the-go. For your convenience, they are dishwasher and microwave safe!

Breast feeding? Vegetarian? Vegan? You can modify your meals to suit your needs, using the directions provided in the materials.

Enjoy a treat a couple of times a week – as long as you don’t gorge yourself!

Meal Plan

Since it is hard to visualize what would go into a meal plan for the 21 Day Fix, I put together some examples of what would go in the recommended 1,200 to 1,399 daily diet, consisting of:

3 GREEN vegetable containers

2 PURPLE fruit containers

4 RED protein containers

2 YELLOW carb container

1 BLUE nuts / dairy container

1 ORANGE seeds / fats container

2 servings of oil

Every day, you would have 5 meals, and a typical menu for the week would look as follows –

Meal 1 Monday – Friday:  Shakeology with frozen berries.

Meal 1 on weekends could be scrambled eggs, oatmeal and banana, or fried eggs, whole wheat pancakes and an apple.

Meal 2:  Greek Yogurt

Meal 3:  Mixed green salad with cucumbers, peppers and either grilled chicken or sliced top round steak, or pork tenderloin. On weekends, have a turkey breast, avocado and whole wheat wrap with your salad.

Meal 4: Choose any one of banana, pineapple, apple, orange, pear or cherries with mixed nuts.

Meal 5:  For your main meal, enjoy one of the following –

  • veg stir fry with sliced top round steak and brown or wild rice
  • sauteed kale with pork tenderloin and corn on the cob
  • steamed veg with a turkey breast and sweet potato
  • asparagus, lean burger on whole wheat bread and cheddar cheese
  • steamed veggies with grilled salmon

21 Day Fix  &  21 Day Fix Extreme Workouts

Follow your 30 minutes of fun workouts daily for best results. You will need a resistance band and dumbbells – 5 lbs and 10 lbs if you’re a beginner.

21 Day Fix  is ideal for everyone from beginner-levels up, while  21 Day Fix Extreme is perfect for anyone who wants faster results and a more intense workout. The meal plans are simple and flexible and the workouts have modifiers, making it easy, even for obese individuals or beginners. However, it is also challenging enough for people of intermediate fitness levels.Men and women alike can benefit from the 21 Day Fix  &  21 Day Fix Extreme programs.

Learn more about the 21 Day Fix: http://beachbodycoach.com/esuite/home/IvyJohnson?bctid=3793013323001

 

21 Day Fix Workouts

Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over.

Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.

Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.

Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.

Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds.

Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.

BONUS: Dirty 30 workout. 4 rounds of fat-burning exercises help carve out a leaner, stronger physique.

21 Day Fix Extreme Workouts

Plyo Fix Extreme – An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.

Upper Fix Extreme – By alternating opposing muscle groups, this no-rest upper-body workout will help shred your chest, back, shoulders, and arms.

Pilates Fix Extreme – Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.

Lower Fix Extreme – Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with challenging resistance work.

Cardio Fix Extreme – Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.

Yoga Fix Extreme – A fast-paced flow yoga class, combining strength, balance, flexibility, and power.

Dirty 30 Extreme Workout – Features seven compound moves that target multiple muscle groups simultaneously.

For best results, you can double up your training by doubling up on the exercises from day 15-21.

Want more info? I would LOVE to chat more with you! Shoot me an e-mail at coachivyjohnson@gmail.com

Healthy Holiday Treats

A life without dessert is like…well, a life without dessert! Just because you’re following the 21 Day Fix meal plan or fueling your body with healthy foods, it doesn’t mean that you can’t enjoy the sweeter things in life. From cookies to muffins, these 21 Day Fix-approved holiday treats will keep your sweet tooth satisfied without sabotaging your fitness and nutrition goals.

Coconut Macaroons
These bite-sized balls of goodness will please both your sweet tooth and your waistline. With a drizzle of chocolate on top, they’ll look beautiful on display at any gathering, and are sure to be a crowd pleaser. Get the recipe.

Coconut Macaroons

Flourless Brownie Muffins
Satisfy your chocolate craving with these decadent brownie muffins. Chickpeas are the secret ingredient that make them so healthy, but if you don’t tell, we won’t. Since there’s no flour in this recipe, they’re also great if you’re baking for someone who’s gluten-free. Get the recipe.

flourless brownies

Chocolate Superfood Bites
If you’re looking for a holiday treat that your friends and family are sure to ooh and ahh over, this is the one. Even though these chocolate superfood bites are devilishly simple to make, they look darn impressive. Get the recipe.

superfood bites.jpg

 

Mint Chocolate Truffles
These rich vegan-friendly truffles look and taste decadent, but are less than 100 calories a serving and take just 10 minutes to prep. Get the recipe.

holiday treats

 

Shakeology Chocolate Peanut Butter Oat Bars
The classic flavors of chocolate and peanut butter meld together in this brownie-like treat. We added a little Shakeology and whey protein powder to make them just as nutritious as they are delicious. Get the recipe.

 

shakeology peanut butter

Flourless Brownie Muffins
Satisfy your chocolate craving with these decadent brownie muffins. Chickpeas are the secret ingredient that make them so healthy, but if you don’t tell, we won’t. Since there’s no flour in this recipe, they’re also great if you’re baking for someone who’s gluten-free. Get the recipe.

Flourless Brownie Muffins

 

Chocolate Superfood Bites
If you’re looking for a holiday treat that your friends and family are sure to ooh and ahh over, this is the one. Even though these chocolate superfood bites are devilishly simple to make, they look darn impressive. Get the recipe.

Dark Chocolate Superfood Bites

 

Mint Chocolate Truffles
These rich vegan-friendly truffles look and taste decadent, but are less than 100 calories a serving and take just 10 minutes to prep. Get the recipe.

Mint Chocolate Truffles

 

Vanilla Almond Energy Balls
Made with Vanilla Shakeology and other good-for-you ingredients, you’ll want to keep making this sweet, satisfying treat through the year. Get the recipe.

vanilla energy balls

Chocolate Matcha Energy Balls
Matcha, a powdered potent version of green tea, is naturally bright green. It adds an extra healthy boost to these energy balls, and it’s slightly bitter flavor cuts the sweetness of the dates just enough. Plus, each ball is only 56 calories. Get the recipe.

matcha balls.jpg

Cranberry Granola Bars
If you’ve had too many sweet cookies this season, try these chewy granola bars. They’re tart and savory, thanks to the addition of cranberries, walnuts, and cinnamon. Get the recipe.

cranberry granola bars.jpg

Oatmeal Raisin Cranberry Cookies
These fruity cookies are naturally sweetened with applesauce, apple juice, and raisins, and their dried cranberries will add a luscious pop of red to your cookie tray. Get the recipe.

oatmeal cranberry

Gingerbread Protein Balls
These no-bake gingerbread balls are a surprisingly delicious way to enjoy this classic holiday flavor. With only 58 calories per serving, they’ll keep you off Santa’s naughty list. Get the recipe.gingerbread.jpg

 

88 Vanilla Shakeology Recipes

We want to share 88 DELICIOUS Vanilla Shakeology recipes that turn up the taste on this nutritional powerhouse shake. There is no reason to get bored of this every day flavor because it is so versatile and yummy.

So if you find yourself getting stuck in a rut with your Shakeology and are tired of slurping down the same old shake….well (bad pun ahead) shake it up by checking out this mega list of recipes for Vanilla Shakeology.

Vanilla Shakeology Ingredients

Shakeology is a nutritional shake we drink daily to fill any gaps in our nutrition, gives us energy and supports us with superfoods, antioxidants, protein and phytonutrients.

Quick Nutrition Facts

Calories – 130
Total Fat – 2g
Cholesterol – 5mg
Total Carbs – 14 g (Dietary Fiber 3g / sugars 7g)
Protein – 16 g
Sodium — 200mg

A Quick Note

Below you will find our mega-list of 88 Vanilla Shakeology recipes. Try each one to find a favorite or pick a few to splurge on (dessert!). Before you do, please keep these points in mind.

  • All recipes (unless noted) are for 1 serving or 1 scoop of Shakeology.
  • Feel free to substitute any liquid ingredient for your preference. (water, almond milk, coconut water, etc.)
  • Remember to keep track of calories and sugars if you are counting! Adding bananas, peanut butter and other goodies can greatly increase those numbers.
  • Best made with a blender!

88 Vanilla Shakeology RecipesVanilla Latte Recipe Shakeology

  1. My Personal Favorite Recipe: Vanilla Latte
  • 1 serving Vanilla Shakeology
  • 1 cup cold coffee
  • ½ cup unsweetened almond milk
  • Ice (blend or shake it up)

Basic Recipes (3 ingredients or less)

  1. Plain Vanilla Shakeology + 1 cup water + 1/2 cup of ice optional
  2. Double Vanilla – Vanilla Shakeology + 1 tsp. vanilla extract + 1 cup water
  3. Vanilla Hazelnut – Vanilla Shakeology + 1 tsp. hazelnut extract + 1 cup water
  4. Peanut Butter Cream:Vanilla Shakeology + 1 cup water + 1 tbsp. peanut butter + 1/2 cup ice
  5. Iced Hazelnut Coffee – Vanilla Shakeology + 1 tsp. almond extract + 1 cup cold coffee
  6. Cool Vanilla Mint – Vanilla Shakeology + 1 tsp. mint extract + 1 cup water
  7. Strawberry Vanilla – Vanilla Shakeology + 1 cup strawberries + 1 cup water
  8. Frozen Strawberry –Vanilla Shakeology + 1 cup of water + 1 cup frozen strawberries
  9. Frozen Banana – Vanilla Shakeology+ 1 cup water + 1 frozen banana
  10. Vanilla Orange – Vanilla Shakeology + ½ cup orange juice + ½ cup water
  11. Vanilla Raspberry – Vanilla Shakeology + 1 cup raspberries + 1 cup water
  12. Vanilla Blueberry – Vanilla Shakeology + 1 cup blueberries + 1 cup water
  13. Vanilla Bee – Vanilla Shakeology + 1 Tbsp. honey + 1 cup milk
  14. Vanilla Cherry – Vanilla Shakeology + ½ cup black cherries, pitted + 1 cup vanilla almond milk
  15. Creamy Candy Cane – Vanilla Shakeology + 2/3 drops peppermint extract + 1 cup almond milk
  16. Vanilla Ginger – Vanilla Shakeology + 1 tsp. ground ginger + 1 cup milk
  17. Orange Crème — Vanilla Shakeology + 1/2 cup orange juice, 1/2 cup almond milk
  18. Vanilla Almond – Vanilla Shakeology + 1 cup unsweetened almond milk + 1 Tbsp. all-natural almond butter
  19. Vanilla Cranberry – Vanilla Shakeology + 1/2 cup cranberry juice + 1/2 cup water
  20. Vanilla Almond Chai – Vanilla Shakeology + 1/2 tsp. almond extract + 1 cup chilled unsweetened chai tea

Even More Recipes (4 Ingredients)

  1. Berry Vanilla Cooler — Vanilla Shakeology + 1 cup water + 1 cup frozen wild berry mix + ice
  2. Blueberry Vanilla Chiller — Vanilla Shakeology + 1 cup water + 1 cup frozen wild blueberries + ice
  3. Apple Pie Vanilla Shakeology + 1 cup water + ½ cup unsweetened applesauce + ½ tsp. ground cinnamon
  4. Piña Colada – Vanilla Shakeology + ½ cup water + ½ cup 100% pineapple juice + ½ tsp. coconut extract
  5. Egg Nog – Vanilla Shakeology + 1 cup milk + 1 tsp. rum extract + ¼ tsp. ground nutmeg
  6. Peaches and Cream – Vanilla Shakeology + 1 cup frozen sliced peaches + 2/3 cup milk + ice
  7. Spiced Orange Blossom – Vanilla Shakeology + 1 cup water, 4 tsp. cooled orange herbal tea, 1/2 tsp cinnamon
  8. Cherry Bomb – Vanilla Shakeology + 1 cup almond milk, 1/2 cup cherries, 1/4 cup water, 1 tsp. cocoa powder
  9. Strawberry Shortcake – Vanilla Shakeology + 1.5 cups pineapple chunks + 1/2 cup strawberries + 1 cup almond milk
  10. Berry Works – Vanilla Shakeology + 1 cup almond milk + 1/4 cup blueberries + 1/4 cup strawberries
  11. Piña-Banana Cream – Vanilla Shakeology + ½ medium banana + ½ cup pineapple juice + ½ cup water
  12. Vanilla Coconut – Vanilla Shakeology + 1 tsp. coconut extract + ½ cup coconut milk + ½ cup water
  13. Vanilla Raspberry Orange – Vanilla Shakeology + ½ cup raspberries + ½ cup orange juice + ½ cup water
  14. Vanilla Spice – Vanilla Shakeology + 1 tsp. cinnamon + ½ tsp. nutmeg + 1 cup milk
  15. Berry Love – Vanilla Shakeology + 1 cup strawberries + ½ cup blueberries + 1 cup water
  16. Coconut Banana– Vanilla Shakeology + 1 tsp. coconut extract + 1 medium banana + 1 cup milk
  17. Maple Butter – Vanilla Shakeology + 1 Tbsp. almond butter + 1 cup milk + 1 tsp. maple syrup
  18. Banana Nut – Vanilla Shakeology + 1 Tbsp. natural peanut butter + 1 medium banana + 1 cup water
  19. Cherry Banana – Vanilla Shakeology + ½ cup black cherries + ½ medium banana + 1 cup milk
  20. Frozen Mint – Vanilla Shakeology + Fresh mint + 1 cup water + 1 cup ice
  21. Vanilla Frappuccino – Vanilla Shakeology + 1/2 cup cappuccino flavored soy milk + 1 cup cold coffee + 1 cup ice
  22. Vanilla Chai – Vanilla Shakeology + 1 cup unsweetened chai tea (cooled) + 2 teaspoons raw honey
  23. Blueberry Blast – Vanilla Shakeology + ½ cup frozen blueberries + 1/2 cup water + ½ cup unsweetened almond milk
  24. Nuts for Almond – Vanilla Shakeology + 1 Tbsp. almond butter + ½ tsp. almond extract + 1 cup almond milk
  25. Maple Berry Cream – Vanilla Shakeology + 1 tsp. pure maple syrup + 1/2 cup strawberries + 1 cup skim milk
  26. Cherry Spice – Vanilla Shakeology + 1/2 cup pitted black cherries + 1 tsp. cinnamon + 1 cup water
  27. Vanilla Peach Dream – Vanilla Shakeology + Handful frozen peaches + 10 oz. unsweetened almond milk/rice milk + 2 oz. crushed ice
  28. Vanilla Shake – Vanilla Shakeology + 1 scoop vanilla frozen yogurt + ½ cup water + Ice
  29. Strawberry Chia – Vanilla Shakeology + 1 cup coconut water + 1 tsp. chia seeds + 1 cup ice

5+ Ingredient Shakes

  1. Vanilla Iced Latte – Vanilla Shakeology + 1 cup cold coffee + ½ cup unsweetened vanilla almond milk + 1 tsp. pure maple syrup + ice
  2. Iced Mocha – Vanilla Shakeology + ½ cup unsweetened vanilla almond milk + ½ cup cooled coffee + 1 tsp. unsweetened cocoa + ice
  3. Morning Refresher – Vanilla Shakeology + ⅓ cup cubed mango + ⅓ cup pineapple chunks + ½ medium banana + ½ cup water
  4. Nutty Butter – Vanilla Shakeology + 1 cup milk + ½ medium banana + ¼ cup coarsely chopped raw walnuts + 1 Tbsp. peanut butter
  5. Maple Pecan – Vanilla Shakeology + 1 cup unsweetened almond milk + 1 Tbsp. coarsely chopped raw pecans + 1 Tbsp. coarsely chopped raw cashews + 1 tsp. pure maple syrup
  6. Apple Oatmeal – Vanilla Shakeology + ½ cup unsweetened applesauce + ½ cup unsweetened vanilla almond milk + 1 packet instant oatmeal + 1 tsp. ground cinnamon
  7. Cantaloupe Cream – Vanilla Shakeology + 1 cup cubed Cantaloupe + 1/2 cup almond milk + 3/4 cup water + ice
  8. Greek Basil – Vanilla Shakeology + 1 cup plain Greek Yogurt + ½ cup pomegranate juice + ½ cup berries of your choice + 2 fresh basil leaves
  9. Mango Lassi – Vanilla Shakeology + ½ cup ripe mango + ½ cup plain yogurt + 1 cup milk or coconut milk + ice
  10. Watermelon Breeze – Vanilla Shakeology + 1 cup watermelon, 1 cup rice milk, 2 fresh basil leaves + ice
  11. Fruit and Nuts – Vanilla Shakeology + 1 Tbsp. peanut butter + ½ cup raspberries + ½ cup blackberries +1 cup almond milk
  12. Banana Honey – Vanilla Shakeology + ½ medium banana + 1 Tbsp. peanut butter + 1 Tbsp. honey + 1 cup water
  13. Cinna-Latte – Vanilla Shakeology + 1 cup almond milk, coconut milk or water + 1/4 – 1/2 tsp cinnamon + 1 tbsp. instant coffee + Ice
  14. Vanilla Almond Spice – Vanilla Shakeology + 1 tsp. cinnamon + 1/2 tsp. nutmeg + 1/2 tsp. almond extract + 1 cup almond milk
  15. Honey Berry Banana – Vanilla Shakeology +  1/2 banana + 1 tsp. honey + 1/2 cup blueberries + 1 cup skim milk
  16. Coconut Lime – Vanilla Shakeology + ¾ cup unsweetened coconut milk + 2 Tbsp. fresh lime juice + ½ tsp. pure coconut extract + ice
  17. Blue Banana – Vanilla Shakeology + 8 oz. water + 4 oz. ice + 1/2 cup Blueberries + 1 banana
  18. Raspberry Ripping Strawberry – Vanilla Shakeology + 8 oz. water + 4 oz.  Ice + ½ cup Raspberries + ½ cup Strawberries
  19. PB&J – Vanilla Shakeology + ½ cup unsweetened almond milk + ½ cup water ½ cup red grape juice + 2 tsp. natural peanut butter + ice

Dessert Time!

  1. Lemon Bar – Vanilla Shakeology + ¾ cup milk + ¼ cup water + 2 Tbsp. fresh lemon juice + 1 tsp. vanilla extract + lemon zest + 1 cup ice
  2. Yummy Rummy – Vanilla Shakeology + 1 banana + ¾ cup nonfat milk + ½ tsp cinnamon + ½ tsp rum extract + Ice
  3. Snowflake Candy Crush – Vanilla Shakeology + 1 tsp vanilla extract + 1 cup skim milk + Crushed candy canes (for garnish)
  4. Peanut Butter Split – Vanilla Shakeology + 1 Tbsp. peanut butter + 1/2 banana + 1 fresh pineapple ring + 2 large strawberries + 1 cup water
  5. Raspberry Cheesecake – Vanilla Shakeology + 1/4 cup fat-free ricotta cheese + 1/4 cup plain nonfat yogurt + 1/2 cup raspberries + 1/4 cup water + 1/2 cup skim milk
  6. Vanilla Ice Cream Recipe – Vanilla 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 bowl, and freeze for 2 hours.
  7. Peanut Butter Ice Cream – Vanilla Shakeology + 1.5 cups of Almond Milk or Fat Free Milk + 1/2 Banana + 1 Tbsp. Peanut butter + 1 cup (or more) of Ice. Blend until smooth and thick.
  8. Frozen White Chocolate Bark – 5 tbsp. coconut oil, melted + 5 tbsp. Vanilla Shakeology, stirred until blended. Pour into tinfoil-lined pan and freeze until hard. Store in refrigerator.
  9. Pecan Cinnamon Roll – Vanilla Shakeology + 1 tsp. cinnamon + 1/2 tsp. vanilla extract + 8 pecan halves + 1 cup skim milk
  10. Banana Nutter – Vanilla Shakeology + 1 cup unsweetened almond milk + 1 Tbsp. peanut butter or 2 Tbsp. PB2 + 1/2 banana + 1 tsp. coconut oil
  11. S’mores – Vanilla Shakeology + ½ cup unsweetened vanilla almond milk + ½ cup brewed coffee, chilled + 1 tsp. pure vanilla extract + 2 tsp. ground whole wheat graham cracker crumbs + 1 tsp. cocoa powder + 1 cup ice
  12. Vanilla Mocha Mousse – Vanilla Shakeology + 2 egg whites, whipped + ¼ cup blueberries + 1 Tbsp. instant coffee crystals + ½ cup water
  13. Vanilla Almond Joy  – Vanilla Shakeology + 1 cup light coconut milk + 1 Tbsp. almond butter + Ice + Water, as needed
  14. Banana Bread – Vanilla Shakeology + 1 medium banana + 2 Tbsp. dry quick oats + 1 Tbsp. chopped pecans + 1 tsp. vanilla extract + ½ tsp. cinnamon + ½ cup milk + ½ cup water
  15. Peanut Butter Cheesecake – Vanilla 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
  16. Bananas Foster – Vanilla Shakeology + 1 medium banana + ½ tsp. cinnamon + ½ tsp. rum extract + 1 cup milk
  17. Vanilla Almond Fudge – Vanilla Shakeology + 1 Tbsp. almond butter + 1 tsp. vanilla extract + 4 dashes cinnamon + 1 cup milk
  18. Banana Split – Vanilla Shakeology + ½ medium banana + 2 fresh pineapple rings + 2 large strawberries + 1 tsp. unsweetened cocoa powder + 1 cup water
  19. Cinnamon Bun – Vanilla Shakeology + ½ cup almond milk + ¾ cup water + ½ tsp. cinnamon + ½ graham cracker + 4 ice cubes
  20. Pumpkin Pie – Vanilla Shakeology + ¾ cup unsweetened vanilla almond milk + ½ cup canned pumpkin puree + 1 Tbsp. coarsely chopped raw pecans + 1 tsp. maple syrup (or raw honey) + 1 tsp. pumpkin pie spice
  21. Tiramisu – Vanilla Shakeology + 1 cup brewed coffee, cooled + 1 Tbsp. mascarpone (or ricotta cheese) + 1 tsp. unsweetened cocoa + ½ tsp. rum extract

88 Vanilla Shakeology Recipes

“What’s one thing that I can do to make a difference in my health?”

caution

 

In our fast paced world, the one question that I am asked all the time is “What’s one thing that I can do to make a difference in my health?” Of course, there are MANY components to achieving an ideal weight and staying healthy, so I had to really think about it. What IS the one thing that could be done…that baby step…to improve health in adults and children alike?

I realized that it’s actually simple, to reduce sugar consumption, Stop drinking sugar-sweetened beverages.

My answer may have stopped you in your tracks. Huh? Not work out 6 days per week? Or be sure to eat breakfast? Maybe eat more fruits and veggies? Well, of course, those are all important steps to take, but you asked me for one thing…a baby step.

What many don’t realize is that sugar-sweetened beverages are the LARGEST sources of sugar in the diets of children, teenagers, and adults! In fact, sugar-sweetened drinks are the only single “food” item that has been directly linked to obesity.

Before you stop me and say that your family does not drink soda, lets look at why sugar, as a whole, is bad for us. Sugar adds unnecessary calories into our diet, rots our teeth, makes us acidic (and more prone to injury/illness), contributes to obesity, raises our blood sugar level, and a host of other reasons.

OK, let’s test you. Do you know how many teaspoons of sugar are in the following?

20 oz. Coke: _______

16 oz. Sunny Delight: _______

16 oz. Snapple Lemonade Iced Tea: _______

20 oz. Gatorade: _______

12 oz. apple juice: _______

12 oz. orange juice: _______

Vitamin Water: _______

How did you do? Did you at least make an educated guess? Here are the answers PER SERVING: Coke = 17 tsp, Sunny Delight = 15 tsp, Snapple Lemonade Iced Tea = 14 tsp, Gatorade = 9 tsp, Apple juice = 10 tsp, Orange juice = 8 tsp, Vitamin Water = 8 tsp.

Moral of the story? It’s not just soda that is laden with sugar. We have to remember that these drinks also have calories and little-to-no nutritional value. An average 20 oz. soda or juice has 250 calories.

Parents, are you ready for this? Juice and juice drinks are just as bad as soda for our children! Ounce per ounce they pack the same calorie and sugar punch as the soda, plus juice is devoid of the fiber that is natural occurring in the fruit. If we are strictly looking at sugar content, we are better off giving our kids a sugar cereal like Fruit Loops which only has 4 teaspoons of sugar per serving. (Rest assured, I’m NOT telling you to do that.)

Here’s an easy way to figure out how many teaspoons of sugar is in something: take the grams per serving and divide by 4. Remember, beverages often have more than one serving in it. Read the label. For example, if a 20 ounce soda has 2.5 servings in it and 27 grams of sugar per serving, you will multiple 27 x 2.5 = 65 grams for the entire bottle. Next divide by 4. 65/4 = 16.25 teaspoons of sugar PER SERVING!

** Here are some tips to get the sugar out of your liquids:


  1. Drink plain old water! Replace one of the sugary drinks with water per day. Gradually increase the water until you no longer drink the sweet stuff. Do you realize that if you cut out one 20 oz soda a day and continued to eat/exercise at whatever capacity you do right now, you would lose 25 lbs in a year? It’s a big deal!P.S. Diet soda is not any better for you. Yea, I get that there isn’t sugar, but there are chemicals and such that you just don’t want to introduce into your body.
  2. Eat a piece of fruit instead of drinking juice. The fiber will do you good.
  3. Make your own “sun tea.” Steep decaf tea bags in water and set them in a pitcher in the sun for a few hours. Add lemon, ice, and stevia. Voila!
  4. Do what we do in our family and drink Shakeology (http://tinyurl.com/NutritioninoneglassShakeology ) instead. It’s healthy for us and contains all the nutrients that we need in a day. It’s our “insurance in a glass.”

Have you already taken this baby step towards good health and wellness? If you have, I’d love to hear about it and any tips that you have!

10 Eating Mistakes That Slow Your Metabolism

Is this you?

fat belly

Are you sabotaging your body’s ability to burn calories?

You probably know by now that as you age, your metabolism will slow down.  The average woman gains 1 1/2 pounds a year during her adult life…enough to pack on 40-plus pounds by her 50s.  This is  if she doesn’t fight the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn’t inevitable: There are eating strategies that will tackle these changes.

1.  You are NOT eating ENOUGH? Decreasing your calories to lose weight will deliver a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. Eat By eating a meal every 2.5 to 3 hours, you’ll stay satisfied and keep from overeating later in the day.

2. You Avoid Caffeine! Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day.

3. Your Carbs are White.  You need CARBS.  I know that many of you consider CARBS a bad word. It is not. Replace your white carbs by switching to whole wheat bread, pasta. Its what gives our Boost your fiber intake and eating more fruits and vegetables.

4. Your Water is Room Temperature. Drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature...according to German Researchers.

5.Your Food is Covered with Pesticides. Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; non-organic versions tend to have the highest levels of pesticides.

6. Your Meal Lacks Protein. Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. {Muscle burns more calories than stored fat} Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.

7.Your Diet Needs to Pump Iron.  Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

8.You’re Missing This Crucial Vitamin. Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.

9. You’ve had One Tipple Too Many. Skip the second cocktail. When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body’s fat-burning ability by up to 73%.  Search for alternatives if you must.

10.You’re Not Getting Enough Dairy. There’s some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods. However, if you suffer from lactose-intolerance as I do, there are alternatives in the market. Almond, hemp, and coconut milk are dairy-free healthy alternatives.

Applying these essential rules and making small changes to your diet will help you boost your metabolism and increase your energy.  We can agree that 40 is the year of many changes for us…. women. But these changes do not need to be detrimental to our health.  One of the ways I am combatting these changes, is with daily exercise and drinking my super-food {Shakeology}. When you are working on improving your shape, nutrition is one of the key success factors.

xoxo

-Ivy

 

Shakeology Protein Balls

I came across this awesome recipe and decided to try it out!  To my surprise, the recipe was easy to follow and actually turned out really good.  Now, don’t go expecting them to taste like an Oreo but they definitely satisfied my sweet tooth and my body’s need for protein 😉  What an excellent snack option…just grab 2 and go!

shakeology protein balls

INGREDIENTS:

8 Tablespoons PB2 (low fat, high protein powdered peanut butter – details below)
3 Tablespoons Natural Peanut butter (w/flax seeds is the best!) (Remember, I had to use 1/2 cup of Natural Pb since I didn’t have PB2)
½ Cup Shakeology Protein Powder (Haven’t tried this with another brand of protein powder)
3 Tablespoons Raw Honey
½ Cup Quick Oats

DIRECTIONS:
Mix PB2 with water until it’s a paste like consistency. Mix all ingredients, including the PB2 mixture together in a mixing bowl. It make take some time to blend all of the ingredients together. If it’s too sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture.

Next – Roll mixture into small individual balls (about a ping-pong ball size) and place on a wax sheet. *I rolled mine in crushed graham crackers. You can roll them in crushed nuts too:) Makes about 12 balls, 1 ounce each.

Put in freezer until firm.

NUTRITION: (serving size 1 ball)
Calories: 80
Carbs: 10g
Fat: 2g
Protein: 7g

PB2 is AMAZING for baking and protein shakes! 1.5 grams of fat, -no additives- they just strip out the fat! When you order be sure to get a case as you’ll be going through it fast!

Enjoy!

-Ivy