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March Health & Fitness Newsletter is released!

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I am almost finished with another round of Body Beast and love the results.  This is my type of program as it focuses on weight lifting.  I will be joining the creator Sagi in a new training program soon and am excited about that.  This is a Sagi sponsored program so it will not be on Beachbody on Demand or on disks.  I am looking forward to that one and if you would like to join me let me know ASAP.

Many people have been doing 9 Week Control Freak and getting great results.  This is really a great program with the perfect mix of cardio and weight lifting. Many love the control track that comes with the program; it opens up a ton of new moves and really makes it interesting.

It’s not too late to start the program because it’s still on sale for $20 off the challenge pack or completion pack. Just message me and I’ll provide you all the details.

If you are currently doing any BOD program, you should come join my free fitness support group on the BOD app. It’s open to everyone on my team doing any Beachbody program.

Have you tried Shakeology yet?  If not, I offer free samples or I’m happy to provide you with ways you can save money on it.  Also, Beachbody offers a 30-day money back guarantee if you don’t like it for any reason.  If you are interested, please let me know.

Mike

Cell: 508-423-0011
Email: mike.miele@comcast.net
Website: fitnesswithcoachmike.com
Facebook: CoachMikemjmFitnessPage

IN THIS ISSUE:

  • Video: Sneak Peak of Shaun T’s LET’S GET IT UP
  • 7 Healthy Eating Tips to Banish Boring Meals
  • How Your Senses Affect Your Eating Experience
  • Salted Caramel Shakeology is Back March 23! Plus Healthier Versions of Your Favorite Lattes
  • March Challenge Pack Savings
  • Video Recipe: 5 Light Dinners That’ll Fill You up
  • Recipe: Mint and Avocado Shakeology Smoothie
  • Join My Team!

You know you missed him! Here’s a sneak peak of Shaun T’s newest fitness program — LET’S GET IT UP launches next month!

7 Healthy Eating Tips to Banish Boring Meals

I believe healthy eating is about making wholesome foods taste so good you’ll want to eat them all the time. Here are a few culinary tips and recipe suggestions to elevate your healthy eating game:

1. Go for full-flavored salads
Does it bother you to see a 500-calorie salad, but you don’t blink an eye at an 800-calorie cheeseburger? If so, it’s time to dash that double standard.

A healthy, satiating salad with protein, tons of veggies, flavorful toppings, and a light dressing can provide you with essential nutrients and satisfy all your senses.

While it may sound counterintuitive to add calories just to get you to eat your veggies, it’s entirely possible to jazz them up without sabotaging your weight-loss goals. Be smart about what you’re adding: skip calorie bombs like candied nuts, watch portion sizes, and use spices to add flavor and depth.

Add zest to your leafy greens with this Creamy Dill Dressing. Don’t want to give up ranch? Here’s a healthier version.

2. Try a new cooking technique
You know the healthy cooking drill: baked chicken, broiled fish, and hard-boiled eggs ad nauseum. Switch things up and experiment with new cooking techniques so you can make mouthwatering meals like this Hawaiian Salmon, which uses oven-poaching to keep the fish moist and flavorful.

Different cooking techniques create different smell and flavor compounds that can enhance the taste of food. The same goes for cooking veggies: We know it’s easy to nuke broccoli in the microwave or steam it on the stove, but think out of the pot and try something different, like Slow Cooker Mushrooms and Herbs or Roasted Broccoli With Peanuts.

3. Add some zest to your dish
Squeeze lemon or lime juice over a savory dish to brighten and enhance its flavor, no extra salt needed! Use lemon in place of vinegar in marinades and salad dressings. Invest in a zester so you can work the fragrant lemon peel into meat dishes and dessert.

4. Pretty-up your meals
Plate your food in a way that piques your appetite. Use a variety of fruits, vegetables, and whole grains to add color and (nutrition!) to your meal.

5. Health-ify your cravings
Play with flavor and texture to make a healthier version of your favorite comfort foods. If you crave tater tots, try baked cheesy Broccoli Tots. (Did someone say “Healthier Mac and Cheese? Yes, please!)

6. Add a touch of umami
Umami refers to savory, the fifth taste. There are tons of high-umami foods that can give your healthy dish a flavor punch. These include caramelized onions, shiitake mushrooms, cheese, ripe tomatoes, chicken broth, and fish sauce.

7Be BFFs with your pantry
Salt and pepper alone won’t cut it. You have to learn how to flavor with herbs and spices if you want to whip up tasty meals. These flavor agents give ingredients their cuisine identity. Plain Jane chicken, for example, can turn Italian with rosemary and oregano, or Asian with soy sauce and ginger. 

Check out 6 Healthy Spices that Amp Up Flavor (not Calories) here

It takes time for your eating habits to change. Be patient, keep trying new things, and pretty soon you’ll master the art of healthy eating.

How Your Senses Affect Your Eating Experience

Eating is all about the senses. Taste, smell, sight, touch, and even sound all play into our enjoyment of food.

Photo: 2B Mindset creator Ilana Muhlstein, RD, shares healthy food recipes, tips and inspiration on Instagram @2bmindset

Taste
Taste is crucial to appreciating food. You have 10,000 taste buds that are evolutionarily wired to like sweet, salty, and rich (aka, fatty) foods because they contain lots of calories and nutrients compatible with survival.

A study by Yale researchers found that mice genetically bred without the ability to taste sweetness don’t prefer sugar water any more than plain water at first.

After a few days they learned to prefer the sugar water, likely because it contained a prized reward: calories. Drinking the sugar water also prompted the release of dopamine, which plays a major role in reward-motivated behavior of the brain. Of course humans are more complex than mice, but this experiment indicates it’s possible for taste preferences to be rewired.

Smell
Smell works closely with taste to create flavor. There are five tastes (sweet, salty, sour, bitter, umami), but there are thousands of smells to help you recognize what you’re eating.

Smell may also help your brain decide if it should burn or store calories. An experiment by UC Berkeley researchers found that mice who had their smelling abilities removed could stay trim while eating a high-fat diet, despite eating the same amount as mice with normal smelling abilities.

The science is very new, but if it can translate to human beings, smell could be a target for future weight-loss regimens.

Touch
In the case of eating, touch can be referred to as texture. Texture is worth mentioning because a lot of our comfort foods rely on creamy and crispy textures.

You “taste” fat as the creaminess in cheese, ice cream, and avocado. Crispy textures are common in cookies, fries, and chips. Both textures can be leveraged to make healthy food tasty.

In the mood for something cold and creamy? Try these recipes:

If you prefer crispy/crunchy textures, these recipes will hit the spot:

Sight
Sight counts; we eat as much with our eyes as we do with our mouths. There’s a reason why those food videos and photos on Facebook and Instagram are so popular!

Dr. Brian Wansink of the Cornell Food and Brand Lab found that people are more likely to over-serve themselves if their plate is similar in color to the food they’re eating. Another reason to add all kinds of color to your cooking!

Sound
Sound can also play a role in your eating experience. You probably know quite a few people who would shun soggy fries and limp bacon, and who can blame them? The crispiness and crunchiness of some foods can be critical to its enjoyment.

We may have evolved to prefer crunch because it’s a sign of freshness. A lot of food companies capitalize on this by selling chips, crackers, pretzels and chocolate chip cookies.

You can capitalize on crunch in your favor when you make healthy snacks like crispy baked zucchini fries.

Sound can negatively affect your food experience, too. Non-food-related sounds such as a noisy restaurant can distract you and depress your overall enjoyment of the meal.

Salted Caramel Shakeology is Back March 23!

Plus Healthier Versions of Your Favorite Lattes


Beachbody is bringing back a customer favorite – Salted Caramel Shakeology for a limited time starting March 23! This seems like a great time to take another look at the calories you may be drinking and try some alternatives.

Flavored lattes are here to stay, but they can also be major calorie and fat bombs. “These crazy coffee drinks are not coffee — they’ve become desserts,” says Denis Faye, Beachbody’s senior director of nutrition content.

Here’s the lowdown on three popular lattes and tricks to make these treats a whole lot healthier. Once your taste buds get used to the cleaned-up versions, you may actually prefer them — and these healthier versions can get you in the fall spirit without undoing all the hard work you put in!

Starbucks Pumpkin Spice Latte

What’s in there: After catching some heat for using caramel coloring — and no actual pumpkin — in its beloved PSL, Starbucks revamped the recipe. And while it does include pumpkin puree now, it shows up on the ingredients list after sugar, which appears under a few aliases and adds up to whopping 50 grams per grande size (i.e., 16-ounce beverage). And if you count on PSLs for your caffeine fix, keep in mind that espresso is only third on the list. The main ingredient? “You’re having a glass of milk, basically,” Faye says.

Better bet: If you use a drip- or pourover-style coffeemaker with paper filters, mix a teaspoon of pumpkin spice blend — that’s cinnamon, ginger, nutmeg, and cloves — into your coffee grinds for seasonal flavor. (It makes your kitchen smell killer, too.) Add milk to taste and a teaspoon of honey if you need extra sweetness.

If you use an espresso machine, or any machine without a filter, you may want to stir the spices directly into your mug so you won’t be tasting traces of pumpkin pie spice in every beverage forever.

McCafe Caramel Mocha

What’s in there: At least coffee is the first ingredient in this drink, so that’s a win. “But then the wheels fall off,” Faye says. This may seem like the perfect cure for your Halloween-candy cravings, but at 53 grams of sugar per medium (16-ounce) cup, it’s like eating eight pieces of caramel candy. Sugar, corn syrup, high-fructose corn syrup, and dextrose all add to the insane sugar tally.

Better bet: On a stovetop, slowly warm a cup of milk in a small saucepan with a tablespoon of cocoa powder, a tablespoon of raw honey, and a dash of vanilla extract to make a healthier version of hot chocolate. Use the mixture to top off a cup of freshly brewed coffee or espresso. “That’s what a mocha is supposed to be,” Faye says.

You can also add a bit of brewed coffee to Salted Caramel Shakeology or a splash of caramel extract and a dash of salt to Café Latte Shakeology to make a delicious frosty treat that’s actual good for you.

Dunkin’ Donuts Iced French Vanilla Swirl

What’s in there: Milk is the first ingredient again, followed by espresso coffee, and a French vanilla syrup that contains sweetened condensed milk, sugar, and high-fructose corn syrup — aka sugar, sugar, and more sugar. At 35 grams of sugar per medium-sized (16-ounce) serving, this drink is slightly better than its peers, but it’s still far from diet-friendly.

Better bet: Brew a cup of coffee, then stir in milk to taste and a few drops of vanilla. If you like it sweet, you can even add a teaspoon of sugar — honey or stevia would be better, but Faye gives sugar a rare green light in this case because a teaspoon is so much less than what’s lurking in the store-made version. “Whatever you do, it’s going to be better,” he says.

Of course, moderation is still key — black coffee should be limited to 3–4 eight-ounce cups or less each day.

March Savings: $20 off 9 Week Control Freak and 30 Day Breakaway Challenge Packs!
 

Combine the complete, proven Team Beachbody system in a single bundle—and save!

  • Fitness: Whatever your fitness goals, you’ll find the right program for you.
  • Shakeology®: Your first 30-day supply of the superfood-packed nutrition protein supplement shake.
  • Support: Free access to your own personal Coach to help keep you accountable to reaching your fitness goals.

Take back control of the things you can with Autumn Calabrese’s newest, innovative program 9 Week Control Freak. To get strong, lean, and powerful, you have to take control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. 

Try a free sample workout here!

Click to Save $20 on 9 Week Control Freak Challenge Packs!

They say it takes 30 days to break a habit. But what if you could break away from the same old routine and accomplish so much more in that amount of time?

In just 30 days, you can discover the joy of running, build a strong, lean physique, and use that strength and stamina to take on a different kind of goal: completing a 5K.

For the first time ever, Beachbody brings you a fitness program that’s designed to be taken outside! 

30 Day Breakaway is a running and resistance-training challenge made for rapid results.

Try a free sample workout here!

Click to Save $20 on 30 Day Breakaway Challenge Packs!

Five Light Dinners That’ll Fill You Up!

Mint and Avocado Shakeology Smoothie

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Vanilla Shakeology
  • ½ cup raw spinach
  • ¼ medium ripe avocado
  • 2 Tbsp. fresh mint leaves

Place almond milk, ice, Shakeology, spinach, avocado, and mint in blender; cover. Blend until smooth. 

It’s a Great Time to Be a Beachbody Coach!

Now more than ever, I am very thankful to have something I can do to help others from my own home! I’ve met so many people and built meaningful friendships through the Beachbody coaching opportunity. I love the providing and receiving accountability, and I love having the the opportunity to pass on what I’ve learned on my own fitness journey.

Hey – new coaches!

Beachbody has a special opportunity for NEW COACHES to help others through the end of March! If you’ve been waiting to invite a friend to do a Beachbody program with you, NOW is the time! Every person that enrolls as a new Coach between January 1, 2021 – March 31, 2021, will receive one  “My BFF promo code” in March to share with someone they want to start their fitness journey with.  This one-time promo code will give their BFF $40 ($46 CAD/£40/40€) off any Challenge, Completion and all France Pre-Launch Packs, including those on sale, through April 30, 2021. This is the largest discount ever offered on packs!

Coaching can change your life
I’m always looking for individuals who want to change their life physically and/or financially. Our team wants to share with you how to build an in-home business from the ground up and how to make a part-time or full-time income while doing it.

We will personally mentor and train you, show you what we are doing and how we are doing it, and give you step-by-step guidance on how to get there PLUS so much MORE.

We have: weekly training calls, a training boot camp, social networking How-To’s, templates, and access to an exclusive group of other successful business owners. The training is 100% FREE once you sign up to be a Coach on our team. This is something you don’t want to miss! Oh, and did I mention Coaches get 25% off Shakeology and other Beachbody products (10% off clothes), and if you’re active duty or honorably discharged from the US Armed Forces, there’s an additional thank-you-for-your-service discount?!

If this sounds like a good fit for you, contact me! 
** Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

 

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