There is NOTHING better a hearty, healthy home cooked chili, on a crisp fall or winter day.  Agree?

This recipe has been in my family for years and has yet to be messed with, other than swapping out the meat between ground beef or ground turkey.  Too each their own, but regardless, so simple to make and is even better on Day 2.

Get a big ol’ pot out and get ready for some salvating glands as you cook it:

Serves roughly 6-8 people or 4 with LOTS of leftovers (again, DELICIOUS on day 2 and cold).

2 packages of lean (grass fed) ground beef or turkey 

1 medium onion

1 1/2 package of mushrooms

2-3 cloves of garlic

2 150z cans of kidney beans (low sodium)

1 large can of stewed tomatoes

1 Family Size of Tomato Soup (not the pre-made kind)

1 tbsp of chili powder

1 tbsp of crushed red pepper (or more if you like it spicy)

Salt and pepper to taste

Brown the meat, onions and garlic in a large sauce pan, over medium heat.  Add mushrooms once meat starts to brown.  Add one can of kidney beans with juice and one can of drained kidney beans.  Stir well.  Add can of tomatoes, tomato soup and stir well. Finally, add chili powder, crushed red pepper and salt/pepper.  Stir ocassionally and let simmer for approximatey 45 minutes to an hour to allow all flavors to marinade.

Serve with sour cream (or greek yogurt), fresh chopped green onions and shredded cheese.

Enjoy!!

Your partner in health & fitness.

My daughter and I were scouring for pumpkin cookie recipes online today, as it was just that perfect Fall day with the leaves changing, wind starting to blow and Halloween upon us.

I wanted something that I could pull together with the stuff I had in my pantry, as it was my son’s nap time, and I wasn’t about to hit the store.  So I had almond meal, pumpkin puree (duh), spices, eggs, etc., to work with.  Also, I wanted them to be healthy, YET not taste like cardboard.  BLEEEH.

I came across a few, of which I took bits and pieces of a few recipes and took a chance.   ( (PAT PAT! ) )

They turned out pretty darn good, if I do say so myself.  Reason why I know?!  My kids were gobbling them down!  AND…..they even know what went into them, and what didn’t!  Hmm…something to be said about teaching them good eating habits!

Ok, I digress…weird, I know.

Without further ado (drum roll…..), here is the masterpiece recipe that Ainsley and I came up with:

2 cups Almond Meal

1 cup Organic Pumpkin Puree

2 eggs

½ teaspoon baking soda

½ teaspoon baking powder

¾ cup of *Organic Zero sweetener (sugar substitute)

1 tablespoon Organic Raw Agave Nectar

1 ½ teaspoon cinnamon

2 teaspoon pumpkin spice

1 teaspoon organic vanilla extract

* Add Raisins and/or Walnuts for extra texture and flavor.

Gold star to the first person that guess the shapes of the bigger cookies!!

Preheat oven to 350 degrees.  Grease a cookie sheet with vegetable shortening.  Mix “wet” ingredients together (egg, pumpkin, vanilla), fold in dry ingredients.  Mix until a nice, thick consistency.  Spoon on quarter size dollops and bake for 15-18 minutes.  Check often with a toothpick in the center.  If no dough comes up on the toothpick, they are done.  DON’T OVER DO THEM.  They can get tough and no good.  They are suppose to be soft and moist.

Makes approximately 15-20 cookies.

Enjoy, indulge….but be mindful of your portions!  Even guilt free treats have calories!!

Your partner in fitness & health.

Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain some of the top Diet Danger Zones and below offers a solution on how to stabilize your eating habits.  Below I have summarized them and added one of my own (see #6), as I think we can ALL identify with one or another, right??!!

Which one are you?  A little of each?  More of one over the other?

1.            The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” an often feel uncomfortably full after eating.

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you’ve already eaten.  (Mom’s, sound familiar? I’m lucky if I can get through my breakfast while it’s HOT!)
• Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2.            The Snack Grazer: You eat whatever food is within reach, and snack at least three times  throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3.            The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.

• Stay more than an arm’s length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating (and drinking water) the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
• Eat before you go to the party.  You’ll likely have less temptation to overeat if you are already full.

4.            The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it.  You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad.

5.            The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go.     Your lightning-quick meals aregrabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you    can quickly find.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

6.            The “Grab n’ Go” Traveler: You travel often for business or pleasure and find with early or later flights, the options for food are minimal or less than stellar.  This may often lead you to grab that greasy breakfast sandwich at the airport McDonald’s (or any “grab n’ go” restaurant   option), operate just on 20 ounces of coffee, be forced to purchase nasty airline food, or worse, NOTHING.  So, plan ahead.

• While packing for your flight, also pack a snack bag to take in your carry-on (which means, allow enough room to pack it!).
• Allow for time to eat a meal before you leave for the airport.
• Find a grocery store at your destination and stock your room full of healthy meal options ( i.e.: oatmeal, raw nuts, fruit, vegetables, almond butter and/or protein nutrition bars.
• Stay hydrated while traveling.
• Keep active.  Don’t let your vacation or business trip get the better of you.  Staying on track with your nutrition and fitness will sustain optimal energy, thus creating less opportunity to make poor decisions.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

As nutrition is a vital part to any successful and organic weight loss, coupling it with a challenging and progressive fitness program is equally as key.

If you’d like additional suggestions and/or recommendations on how to stick with your nutritional plan or maintain your fitness while on the go, drop me an email or phone call.

Your partner in health & fitness.

As I’ve always known, Shakeology is a great product and have a far better respect for it, after listening to Carl’s wife, Isabelle, co-creator of Shakeology, speak to the integrity behind the product and it’s birth.

Shakeology continues to evolve, and as it does, more and more lives will be impacted from it’s great many health benefits.  I am just touched by some of the stories I’ve read and heard, first hand, from people that have experienced a change in their total wellness.

Well, to top that, Carl and his buddies wanted to seek feedback from a population of experts, that many of turn to when our health takes a turn for the worst – our Doctors.  Here is a great video that shares THEIR personal experience with Shakeology and how they feel it’s a stand up product and recommend it to their patients – and NO, they are not being paid to endorse it, strictly voluntary.

Want further validation, take the ingredients list to YOUR doctor and have them see it for themselves.  Or, better yet, walk into your next appointment with a sample, so they can experience it first hand, and give you their honest impression.  I can help you with those sample packets.

But, trusting the 30-day bottom of the bag guarantee, maybe you just experience it yourself.  If you’d like to get on board and try out Shakeology, send me an email: taryn@choose2befit.com or visit: http://shake4wellness.com and check it out for yourself.

Your partner in health & fitness.

*This was recently discussed in last week’s “3-Day Shakeology Explained”, webinar, and since so many missed it or had questions, I wanted to post this written explanation by Steve Edwards, one of the masterminds behind this amazing cleanse.  For more information or to view my experience, visit my website and check out My Blog.

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

View the entire Shakeology 3-Day Cleanse regimen here >>

If you want to get going on the 3-Day cleanse yourself, check out my website and kick start your metabolism.  *Free shipping on all Home Direct (HD) orders!!!

Your partner in health & fitness.

Shakeology FAQ’s – Part 2!

I’ve had so many great questions, as of late, about Shakeology®, so I figured I’d post them here to hopefully help others that may have the same inquires.  This is Part 2, so be sure to check out the original post – Shakeology ® – Frequently Asked Questions….ANSWERED.

Q:  (Part 1) If I have one Shakeology a day, as suggested for my meal replacement, do I need to continue to take my multi-vitamin?

A:  It depends.  If you are fairly active, meaning doing a high intensity program such as P90X, Insanity or ChaLEAN Extreme, your body is using up far more vitamins and nutrients, than a daily serving found in Shakeology.  So, in that case, you should continue with your daily Activit or multi-vitamin, although strongly suggested to take it at the same time you enjoy your Shakeology.  If you are doing a lower impact fitness regime, Shakeology should suffice with your daily vitamin  intake.  If you have further questions, always a good idea to consult your physician.

Q:  (Part 2) If I take Activit (or any daily multi) each day, when is the best time to take that?  Before or after Shakeology?

A:  During.  It’s strongly recommended to take your multi-vitamin with you Shakeology, as the digestive enzymes found in Shakeology, will aid your body in absorbing all of those nutrients, quicker, than if taken alone.  (NOTE: never a good idea to take a multi-vitamin on an empty stomach).

Q:  Can I really get free shipping?

A:  YES!  Free shipping is available on all Home Direct (HD) orders for any of the Shakeology package options (Bulk bag or Individual Take N’ Go packets).  In addition to free shipping, on your first HD order, Beachbody will include 2 Free Shakeology Workouts – The 30 and The 50) and one more FREE gift!  BONUS!!

Q:  I heard I could save some money by being a Coach.  What if I’m interested in saving the money, but not necessarily being a Coach?

A:  No problem.  There are many Shakeology addicts (and I say that as a GOOD thing), that chose to become Coaches, strictly for the discount (25% discount).  Now, I’d be lying if I said they didn’t spread the word a bit here and there and make a few extra bucks themselves, by sharing their experience with Shakeology.  But, you certainly don’t have to be a “Coach” to be a “Coach” and get the discount.  Here’s how you could save $15/month as a Coach:

Direct Customer Price: $119.95*

Coach Price (25% discount): $89.96*

(Home Direct Orders = Free Shipping)

Initial Savings: $29.99

Monthly Coach fee: ($14.95)

Overall SAVINGS: $15.04

(*excludes tax, as applicable per state)

So aside from the initial Coach set up fee of $39.95 (which could be waived if they were to purchase a Shakeology Starter Kit), you are still money ahead each month, with a savings of $15.04 per month.

Not to mention, as your friends/family start seeing a difference in your overall health, you will likely share what has aided in your new journey (just like you’d share a great new movie you saw, or restaurant you ate at) and can, in turn, earn a 25% commission by having your family/friends purchase Shakeology from YOU.  That’s close to $30 off one retail order!!

Q:  What if I want to sample it.  Does Beachbody offer that?

A:  Beachbody does not offer samples, although if you check with your Coach, they may offer a sample for you.  Personally, I offer all my customers and those interested in trying it, a 4-day Trial offer.  Click HERE to learn more and get your own.

Q:  How can I find out more about the ingredients and what’s in it?

A:  Go to my Shakeology website and it will offer you all the ingredients, recipes (for both flavors) and testimonials to provide you with the confidence to try it yourself.

Q:  What if I don’t like it?

A:  It’s rare that people don’t LOVE it, but if it doesn’t agree with you or you simply don’t care for it– NO PROBLEM!!  Beachbody offers a 30-Day Bottom of the bag money back guarantee.  Which basically means, return it for a full refund (minus shipping, if you ordered one time only).  100% risk free!

Although Shakeology aids in weight loss, lowering cholesterol/blood pressure, digestive issues, etc., there are some that it may not agree with!  As with any new nutritional product, if you have prior health issues, please consult with your physician.

Interested in kick starting your new fitness journey?  Need to get rid of that excess bloat?  Or just “clean” up your insights?  Try the Shakeology 3-Day Cleanse.

Your partner in health & fitness.

I was honored to be asked by Certified Personal Organizer®, D. Allison Lee, to do a guest blog piece on her website on “How to Make Time for Exercise”.   After some self-doubt on my own organization, I knew that I had mastered making time for exercise – even as a busy Mom of 2 active kid’s.

I invite you to check out the blog post – CLICK HERE – although I’ll offer in quick summary, my suggestions on how, as little as 20 minutes a day, can supercharge your day, kick start your metabolism and set the stage for your new physical transformation:

• Schedule your workouts and COMMIT!  No excuse.
   
  • Is that at 5:00 AM? For me it is!
  • Is it during your lunch break? Remember, only takes 20 minutes!
  • Is it before you go home after work?  Hit the gym before you head home, as once you get home, your likelihood of getting motivation to exercise goes down by 40%!
• Make them fun.  Be creative.
• Switch up your workouts regularly.
  • Continue to challenge yourself and get the most out of your results.
• Try something new.
  • New walk/run route.
  • New at-home workout program
  • New fitness challenge.
  • New Wii Fit game.
  • New group fitness class.
• Get a buddy.
  • Working out with a friend often offers more motivation and accountability.  Two key elements in sticking to your commitment.

Moral of the story, make fitness a part of your daily “TO-DO” list.  It’s just something as part of your day, just like eating breakfast, brushing your teeth and calling your Mom.  DON’T FORGET.  No excuses.

Your partner in health & fitness.

I must give credit, where credit is due.

I got the bulk of this recipe from my new favorite magazine – Oxygen Magazine - from their Collection Issue: Glutes.  I did switch it up slightly, so I’ll pat myself on the back for a job well done. ((pat pat))

Ok, with much anticipation, here is the most delicious and HEALTHY recipe for those that love French Toast, like me, but don’t want the added fat and calories from how it’s usually made.

Makes 1 serving – Ready in 10 Minutes

½ cup of liquid egg whites

1 tbsp of skim milk

Dash of cinnamon

Dash of nutmeg

¼ tsp of vanilla extract

½ tbsp of coconut oil (for non-stick purposes only)

2 slices of whole grain/whole wheat bread

Fresh Berries

Optional Additions:

2 tbsp of Fage 0% Plain Yogurt

1 tbsp Agave Nectar

Sprinkle of walnuts

1. Whisk together the liquid egg whites, skim milk, cinnamon, nutmeg and vanilla extract.  Over medium heat, place non-stick skillet with coconut oil to warm.
2. Dip bread into mixture and place in skilley for 2 to 4 minutes on each side, or until slightly brown.
3. Top with berries, non-fat Fage Plain Yogurt, walnuts and Agave Nectar (last 3 ingredients are optional).

Serve and INDULGE with no guilt!

Your partner in health & fitness!

Well if you are here, you’ve likely heard me rave about Shakeology and the health benefits associated with it, right??  Chances are, you are pretty sure it will work for you and is good stuff, but you may be that “try-before-you-buy” type.  Sound on par?

Good news!  I’ve created a Shakeology Sample Pack trial offer that will allow you that chance to give it a test run and see if it’s right for you!

Want to see why I love Shakeology?  Check out the level of research that went into creating the ‘healthiest meal of the day’:

Shakeology® – The Breakthrough

Why you need Shakeology® – NOW!

Shakeology can help you:

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol¹

Tastes delicious, too.

How Shakeology works

• Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
• More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
• Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What’s in Shakeology?

• Protein and essential amino acids help build muscles and reduce food cravings.

• Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.

• Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.

• A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

The Healthiest Meal of the Day – Even the Doctor’s Agree!

You are hooked now, right??  So what’s next??  First things first, so we can be sure we stay connected.

***  If you already have a Beachbody account then you already have an assigned Coach!  Before clicking on the BUY NOW option below, be sure to check with your assigned Coach to see if they will offer up samples to you!  I do this exclusively for my own Customers and any new Customers (or newly switched Customers).

If you’ve never heard from them, switching coaches is relatively common and super easy. Just send an email to coachrelations@teambeachbody.com and request a change in Coach to me, Taryn Perry (and be sure to include  my Coach ID No. 11120).  If you CC that email to me at taryn@choose2befit..com, I can then follow up  with Coach Relations.

Don’t have an account? You can create a FREE one here: Free SuperGym Membership Account.

Ok, now that we got that settled, let’s move on.

NEW 4 PACK TRIAL*!

NOW ONLY: $19.99

What you get in the 4-Pack Trial:

• 2 packets each of Chocolate and Greenberry,
• A pamphlet on the health benefits
• 30-day recipe Calendar
• My personal contact information, if you ever have questions or concerns.

Want to immediately reap the amazing health benefits of Shakeology, skip the trial pack and know you have 30-days to give a full supply a try.  If you don’t like the flavor, you can sent it back for the other or a full refund!  Pretty sweet eh??

Choose how to purchase Shakeology:

• Click HERE or visit: www.shake4wellness.com
• The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere, or
• Choose the 30-day supply in a bag to keep in your kitchen.
• Regardless, be sure to choose home direct auto-shipping and receive free shipping for life PLUS:

2 FREE Workout DVDs in your first shipment†

Now, what do you choose?

Your partner in health & fitness.

Get into the spirit—and your skinny jeans—with these delicious Holiday Shakeology® ® recipes:

Thin Mint Treat
1 scoop chocolate Shakeology®
1 1/2 cups cold water
1 tsp peppermint extract
1 cup ice (or to taste)
Blend till frothy and enjoy!

Nutrition Info:
152 calories
17 grams protein
17.5 grams carbohydrate
3 grams fiber
1 gram fat

—

Fall Egg Nog or “Shake Nog”
1 scoop chocolate Shakeology®
1 cup low-fat eggnog
1/2 cup cold water
1/4 tsp pumpkin spice
1 cup ice (or to taste)
optional: 1/2 tsp fresh whipped cream (if you’re really festive!)
Blend till frothy and enjoy!

Nutrition Info (w/out Whipped Cream):
321 calories
23 grams protein
47 grams carbohydrate
3 grams fiber
5 gram fat

—

Pumpkin Pie
1 scoop chocolate Shakeology®
1 cup rice, soy, almond, or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)
You can substitute pumpkin pie spice for the cinnamon and nutmeg or add more pumpkin for a thicker shake.

Nutritional Information (with low-fat milk):
Calories: 284
Protein: 27 g
Fiber: 7 g
Carbs: 40 g
Fat Total: 3.5 g
Saturated Fat: 2 g

—

Cranberry Relish Surprise
1 scoop greenberry Shakeology®
2 cups cold cranberry juice
7 segments mandarin orange
1/4 cup cold water
1/2 cup ice (or to taste)
optional: orange zest twist for garnish
Blend till frothy and enjoy!

Nutrition Info:
315 calories
17 grams protein
51 grams carbohydrate
4 grams fiber
1 gram fat

—

Chocolate Almond Butter:
1 scoop chocolate Shakeology®
1 scoop vanilla whey protein powder
1 1/2 cups cold water
1 Tbsp. almond butter
1 tsp vanilla extract
2 cups ice

Nutritional Information:
405 calories
14 gram fat
27 gram carbs
46 gram protein
7 gram fiber

You can always check out more recipes and information on Shakeology®, click here.