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Monthly Archives: November 2013

Gingerbread Protein Shake

By, Brett Bauer   INGREDIENTS: ½ cup cottage cheese ½ tsp. cinnamon 1 cup unsweetened almond milk 2 scoops Vanilla Whey ¼ tsp. ground ginger ½ tsp. vanilla extract 1-2 packets Truvia/stevia based sweetener   DIRECTIONS: Add all ingredients above into blender and mix.   NUTRITIONAL INFORMATION: Calories: 310 Kcal, Protein: 47 grams Fat: 9 grams Carbs: 12 grams


Scale Obsession

By, Brett Bauer   I have many clients that are trying to lose weight and get in shape. On the journey of weight loss, it is hard to not get obsessed with weighing yourself. Sometimes using a scale is beneficial as a slight gage of your progress. But I cannot tell you how many times I have seen my body make progress, but the scale never moved. In some cases it went up! Mentally it threw me off and eventually threw me off my diet. There are a lot of factors that can come into play. It can be that time of the month (females), sodium intake from the day prior, or weighing in at a different time of the day. Whatever the factor is your weight will most likely vary. What has helped me on my journey is to stop obsessing about the scale and that number that pops up. I go by how I feel and how my clothes fit. If I weighed 200 pounds, but looked and felt fantastic, what difference does that number make? People don’t know what your weight is walking around. When I tell most people I weigh 160 pounds, they usually think I am joking. Muscle weighs more than fat, so if you are training and changing your body composition from fat to muscle, does it really matter what your weight is? As soon as you let the scale obsession cease, you will feel less pressure to hit a number each week. Like I mentioned scales can be great gages from time to time. But there is no need to weigh yourself every day. If you feel the need to weigh yourself, maybe try once a week, at the same time of day when you get up in the morning.  


Just Soy You Know

By, CalNaturale Svelte While soy has been around for centuries, the popularity of soy-based food exploded in popularity in the US over the last decade, increasing from $1 billion to $5.2 billion in sales between 1996-2011, and is predicted to continue its growth in the coming years. Soy is naturally high in essential fatty acids, proteins, fiber, vitamins, and minerals. These nutrients deliver energy and keep your body working at its optimum level. Doctors at the Mayo Clinic report that soy provides the body with lecithin and has a number of healthy benefits that can decrease the risk of breast and lung cancer in women, and prostate cancer in men. Soy contains all nine essential amino acids needed to build and repair body cells. It’s naturally low in saturated fat and is cholesterol free. The American Institute for Cancer Research recommends consuming two or three servings of soy foods per day. It is also suggested to incorporate whole soy sources vs. processed soy ingredients (such as isolated soy protein). Examples of good soy foods to incorporate into your daily diet include edamame (fresh green soybeans), tofu (soybean curd), organic soy milk, tempeh, soy cheese, whole soybeans, soy yogurt, and products made with soy flour. As a popular alternative to dairy milk, soy milk is made from pressing ground, cooked soybeans. Soy milk is a high protein, iron-rich milky liquid. It’s different from its dairy counterpart in a number of ways including its naturally low sugar content. Cow’s milk has about 12 grams of sugar per cup whereas soy milk contains just 7 grams. A cup of whole soy milk has the equivalent calories of skim milk at only 80 per serving. To help meet your recommended daily soy intake, a soy based protein shake such as Svelte makes an excellent meal replacement, snack on-the-go, or a perfect pre/post workout shake. You can also enjoy a Svelte soy protein shake over your cereal, in your coffee, or blend it into a delicious, nutritious smoothie. Since Svelte is made with fresh organic soy milk, it’s also a great option for those with vegan diets and those struggling to find delicious, dairy-free, high-protein snacks and drinks. As a nutrient-rich beverage, Svelte offers a convenient way to increase your intake of protein, fiber, and vitamins – essential nutrients as you’re out and about on your busy day.  It’s an excellent way to help fill the nutritional gaps in your diet, to help you be your best. Tasty, convenient, and nourishing, Svelte soy protein shakes are a nutritious way to incorporate the benefits of soy into your diet.


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