|Club and Shakeology® Challenge Pack|
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For a limited time only, you get Portion Fix® free when you purchase this Challenge Pack – saving you over $75 compared to buying each item separately! That means when you buy Shakeology and a Team Beachbody® Club membership in this Challenge Pack, it’s like getting unlimited streaming access to hundreds of proven Beachbody workouts, plus Portion Fix for just $10.
The Club and Shakeology Challenge Pack gives you 24/7 streaming access to hundreds of workouts, including the chance to tap into Beachbody’s most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer®, from anywhere you have an Internet connection. Take your Beachbody On Demand workouts with you anywhere you go and push play anytime you like, while fueling your body with Shakeology, so you can get the best possible results…even faster.
You get everything you need to get your best results:
You will have the option to choose your Shakeology flavor once you click the Buy Now button below.
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Now you can instantly jump-start your fitness results with Beachbody On Demand, your one-stop shop for streaming your workouts on-the-go. Not sure which Beachbody program is right for you? With the Club and Shakeology Challenge Pack, you can try one of our most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer, and choose the workouts that work for you. Just push play anywhere you have an Internet connection, fuel up with Shakeology, and start hitting your fitness goals faster—no matter where life takes you.Your Challenge Pack Includes:A 30-DAY SUPPLY OF SHAKEOLOGY— Your Daily Dose of Dense Nutrition®.*
You could spend more than $700 on supplements just to recreate all the healthy ingredients in one bag of Shakeology. But for only about $4 a serving, you can treat your body to the delicious daily superfood protein 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 rare ingredients gives your body nutrients you can’t get from a normal diet. 100% vegan option now available.‡
90-DAY PREMIUM MEMBERSHIP to the Team Beachbody Club with Beachbody On Demand!**†
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Ingredients and Nutritional Information for Shakeology Strawberry Flavor Download PDF
*Shakeology®: Starting in 30 days, you’ll receive a fresh supply every 30 days for just $129.95 a month, with a 10% discount if you are a Team Beachbody® Club member, billed to the credit card you provide which includes Super Discount shipping (of only $2.00 per item)! Cancel any time to avoid future charges by calling Customer Service at 1 (800) 470-7870.
**After your first 90 days, you’ll be automatically billed to continue your Team Beachbody Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to the credit card you provide today. You can cancel anytime to avoid future charges by calling Customer Service.
†Offer not valid for current paying Team Beachbody Club members.
‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.
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I’ve written about Low Fat Diet trends before, but I think this topic warrants a second visit.
When did the low fat diet become trendy?
For many decades now, the health authorities have told everyone to eat a low-fat diet. Doctors, nutritionists, dietitians…they claim that a diet low in fat will keep people from getting fat.
At the time the low-fat dietary guidelines were conceived (1977), people thought that saturated fat was a significant cause of heart disease. Saturated fats are the fats that are solid at room temperature (yes, like coconut…THE health trend of this decade). Here is some great information about saturated (and other) fats…that may or may not be interesting to you. I guess it depends on your family history and current health / medical recommendations.
Basically, low fat has been the cornerstone of healthy eating for several years.
Why are we getting fat while eating low fat?
With the recommendation of staying away from fats, many people and organizations have also moved away from meat, eggs, and full-fat dairy products (high fat) and moved towards grains, legumes, fruits (low fat, high carb)…and vegetables (always a good choice).
These low-fat guidelines were based on weak evidence, and many respected scientists objected. They believed that moving to a low-fat diet could have unforeseen consequences.
Recently, the “science” behind these ideas have been disproven. Many high quality research studies show that there is, in fact, no association between saturated fat and cardiovascular disease. If you REALLY want to see the science behind these studies, this is a good place to start:
Here’s another study summary:
Chances are, you won’t read (or even click) those links, but yes, they are official studies that say…there isn’t much correlation between fats and heart disease.
AND…of course, there are still studies and such that claim that saturated fats ARE harmful. Here’s one that leans toward limiting fats: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp
So…what does that mean for you?
Low fat or high fat diet?
I’ve seen pictures of my family in 1977: there were some heavy people. There were some “big” people. However, it was nowhere near what we see today. When did the obesity epidemic start? Around 1977.
Here’s the bottom line:
When you stop eating “fats”, you often stop eating proteins. Proteins are important. More on that next time.
When you eat low-fat foods, they are made to taste better with sugars and artificial flavors.
If you stop eating animal fats, you often replace that with vegetable oils…these are thought to be much worse for your overall health. Processed seed- and vegetable oils ar unhealthy, loaded with Omega-6 fatty acids and trans fats that can contribute to disease. And, they are often GMO…also not good.
Moderation is key!
I know that you know that already. Eating pounds of butter is terrible. Eating pounds of grapes is also terrible. Eating a diet that you can’t maintain is terrible. Eating Fettuccine Alfredo (2 cups) and a slice of garlic bread at 54 grams of fat isn’t going to kill you. Eating that every day is terrible. Taco Bell’s Supreme Chicken Fajita and Bell Grande Nachos: 64 grams of fat. That might be too much even on a good day. Terrible. But, we still do it.
Eat vegetables, eat some fruit, eat some whole grains…everything in moderation!
Side note: Trans fats resemble saturated fat in consistency and shelf life, but the chemical composition is still very different. While saturated fats are possibly harmless, trans fats are highly toxic and should be avoided.
Is Fruit Sugar Bad?
The Short Answer:
No, you don’t need to avoid sugar in fruit , even if you are going for a sugar-free diet. Fresh fruits that come from the produce section opposed to the bagged or canned section should be a major part of most healthy diets. Fruits will generally provide more calories than vegetables, but there are essential vitamins, minerals, and phytonutrients found primarily in fruits that mean those calories are going to good use. Yes, fruits contain a lot of sugar – but they are also high in fiber content. Fiber helps slow the absorption of the sugars so there isn’t as much of a spike in blood glucose. So, no, you don’t need to worry about fruit sugar.
That being said…if you are a binge eater, it won’t matter what you eat, too much is too much.
The American Diabetes Association recommends, “Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get the extra nutrition you’re looking for.” If you are looking for ways to avoid sugar – fruit is not a good place to start.
The Long Answer: Is Fruit Sugar Bad?
Some say that when first starting a healthy diet – you will need to stop eating all sugars. This will boost your fat-burning process (using stored energy / fat since there is no new input of fast energy / sugar). Also, some believe that in order to cut out bad sugars (processed and added sugar) that cutting out all sugars and sweet tastes will curb your appetite for more. There is a lot of merit to these beliefs. And, I have to say that I agree – for some, cutting out all sweets, including fruits, might be a good boost to your new, healthy eating plan. But, you need the nutrition found in fruits and shouldn’t go without for long periods of time. Vitamin C, electrolytes, anti-oxidants, fiber, Vitamin A, iron, folate, potassium…fruits are important to our overall wellness. Even fruit sugar is needed to operate our body – so to cut it out completely for long periods of time wouldn’t promote a healthy lifestyle.
And, don’t forget about phytonutrients. Nutritional science discovers something amazing about phytonutrients every day. One thing we know, though, is that they tend to be more effective when they are allowed to function synergistically with the other compounds in fruits and veggies. As Cornell University Professor of Food Science Rui Hai Lui points out in the American Journal of Clinical Nutrition, “Food provides not only essential nutrients needed for life but also other bioactive compounds for health promotion and disease prevention… Consumption of fruit and vegetables, as well as grains, has been strongly associated with reduced risk of cardiovascular disease, cancer, diabetes, Alzheimer’s disease, cataracts, and age-related functional decline”
But, if you’re looking for ways to avoid sugar…
Currently, nutrition and fitness experts are touting the evils of sugar. Since fruit has sugar – people are assuming that fruit also needs to be avoided. All sugar isn’t terrible for you. This brings us back to binge eating and our sweet tooth. When you are wanting a sweet – go for an apple…not a candy bar. You don’t need to avoid fruit sugar, you need to avoid added sugar.
If the ingredient lists sugar, raw sugar, honey, molasses, agave, maple syrup, corn syrup, dextrose, malt, lactose…there are at least 57 other names for added sugar – that is what you need to avoid.
How Your Body Processes Carbs and Fruit Sugar
Our body really likes carbohydrates as a fuel source. When we consume carbs, enzymes in our digestive system break them down into their simplest possible form: sugar. Starches, or complex carbs, take some time to break down. Sugars, or simple carbs, are easy to break down, if they need breaking down at all. Either way, the carbs you eat all become sugars called glucose and fructose. At this point, your pancreas releases the hormone insulin, which does a few things with this blood sugar. If you’ve eaten fruit or complex carbs, insulin delivers sugar to the liver and muscles for use as fuel. If you’ve eaten simple carbs…or straight sugar, insulin converts the sugar to adipose tissue (body fat) to be broken down for energy at a future time.
If you continue to abuse this system – and consistently consume more sugar than your body can handle, insulin will not be able to do its job properly. Insulin resistance might occur – your body could start creating more insulin – but, eventually, your system will begin to fail. This leads to Type 2 Diabetes. Cardiovascular disease, kidney disease, liver disease, and obesity can develop.
Fats and proteins will help avoid blood sugar spikes, but the most effective way to temper your carb intake is with fiber. Fiber is extremely complicated and can’t be digested – so carb digestion is also slowed.
Fruits are generally rich in fiber – which makes the sugar content irrelevant. An apple has 25 grams of carbs – 19 of those are sugar. But – it also has 4.4 grams of fiber, which will drastically slow the sugar absorption down to a trickle.
Something else to consider – this works both ways. Even something with low sugar content – like a slice of bread that also has low fiber content – will result in a spike in blood sugar levels much higher than with an apple.
Fruit Sugar and Weight Loss
Obviously, you can overeat fruit. Eating six bananas or an entire bunch of grapes isn’t a good idea. But, you can overeat (or over drink) all kinds of healthy items: water, seeds, fish, watermelon.
Like most things in life, moderation is the key. The only exception to that rule is veggies…real veggies. Leafy greens. It would be extremely difficult to over-eat kale or spinach. But, I guess anything is possible. I believe that for the most part, we way under-estimate the serving size of veggies, much like we over-estimate the serving size of sugary / processed foods. For the average person, 2-3 servings of fruit per day is perfect. If you’re highly active, that number might double. Keep in mind, that variety is also key. Eating a well-rounded offering of fruits will bring you the most benefits.
Ways to Avoid Sugar
Basically – you should stay away from anything with sugar listed as an ingredient. Here is a link that lists all the different names that sugar is called…they are getting creative.
So, the bottom line is: no, you don’t need to avoid sugar in fruit.
To get started down the path to a healthier you, click on the image above to get immediate access to a meal plan and grocery list. It includes great-tasting recipes from our 14 day Clean Eating Challenge.
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Below are a few of the most popular
New Year Resolutions:
- Lose Weight
- Volunteer to Help Others
- Quit Smoking
- Get a Better Education
- Get a Better Job
- Save Money
- Get Fit
- Eat Healthy Food
- Manage Stress
- Manage Debt
- Take a Trip
- Reduce, Reuse, and Recycle
- Drink Less Alcohol
What is your New Year’s Resolution?
How do you plan on achieving your goal?
How successful have you been in the past?
What tips do you have for others?
After you make your resolution, go here to gain health, will power, finacial indepence, strength, hope, peace of mind…and help!
Juicing and Blending Tips
If you are considering – or if you have already started – juicing or blending for clean eating, health and wellness, or weight loss - this is a great spot to start!
Blending and / or Juicing Tips
1. Don’t combine too many fruits with your vegetables (unless it’s apple). This will affect how well your digestive enzymes function.
When working with green juices and smoothies, it’s not quite as important, but starchy vegetables like carrots, beetroots, broccoli and zucchini don’t mix well with fruit due to their high starch content. Mixing starchy foods with fruit may cause fermentation and gas. Green leafy veggies like kale and spinach combine well with pretty much everything.
2. Drink your juice or smoothie right away. After 15 minutes, light and air will begin to break down many of the nutrients. If you are planning on storing your drink, fill it up to the top (to reduce exposure to oxygen) of a dark, airtight container.
The Right Equipment for Juicing and Blending
To get the most benefit from your juices and smoothies, it’s important to use the right equipment. As far as blending and juicing tips, there is a lot of thought that goes into your purchases. A good-quality juicer is worth every penny. The less expensive, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. A top of the line, cold-press juicer will create a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.
Also true for a blender. A gentle blender that doesn’t heat the enzymes is key.
When buying something that you will use daily – you’ll want to buy something great. You are making a long-term investment in yourself and loved-ones. If you break down the cost, it’s really not that bad.
I’m not talking about buying a commercial $1,200 juicer. But a $300 juicer should do the trick. That’s less that $1 a day…if it only lasts a year. I’ve had mine for almost two years, I use it five times a week – that’s $.50 per day. It’s totally worth it. I imagine that I’ve saved quite a bit of money on health items and doctor appointments as well. I’m sure it evens out in the wash.
Clean eating…at its best!
Check out prices on Amazon, Overstock, and even eBay. They will often have great prices on last-year’s item.
Be sure to buy new!
Here are some more clean eating tips: https://www.pinterest.com/normamac/clean-eating-tips-tricks/
Also, we watched Fat, Sick, and Nearly Dead…that was a huge game changer for us. We looked up Fat Sick and Nearly Dead recipes and 3 day detox juicing recipes…and really studied everything we came across.
Hopefully, these juicing tips for beginners will help you get started.
Comment below – what is your favorite juicing or blending recipe? What is your number one tip?
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