Tips to survive the July 4th Holiday Weekend

Holiday weekends can be a struggle for some, especially with traveling and parties or cookouts.  Right now I’m planning how I will handle the July 4th holiday weekend, so I thought that I would share a few tips.

1. Make a plan.  Set goals for the weekend so that you will enjoy it but not feel horrible on Monday morning because you indulged too much. 

2. Don’t miss a workout. Period.  No questions.  If you’re home for the holiday weekend, getting up early to fit your workout in will ensure that you don’t talk yourself out of it or get too busy later in the day.  If you’re traveling, it’s still possible.  Almost every hotel has a gym, you can take your laptop with workout videos or you can stream workout videos from any device, so there is really no excuse.  

3. Eat a healthy breakfast or drink a healthy shake (I will have Shakeology, of course).  Don’t try to save the calories to be able to eat more later in the day.  When we do this, we end up starving and when it’s time for the big meal, it’s easy to overindulge and eat more than we should.

4. Drink plenty of water to keep yourself hydrated.  Dehydration can cause you to feel horrible and can make you feel hungry.  And if you’re having an adult beverage at the party, you definitely need to stay hydrated.

5. Don’t hope for healthy food - take healthy dishes with you to the party.  

                   

 

6. Follow the 80/20 rule.  It’s OK to have a treat snack or treat meal.  Just don’t treat yourself for the entire weekend.  Decide which treats you want the most and limit yourself.  Fill up on healthy foods first, then you won’t have such a strong desire for the treat foods. 

 

7. Keep your portion sizes in check.  I follow the 21 Day Fix portion system.  It’s simple, easy to visualize (when you don’t have your color containers) and easy to remember.  Smaller plates will help with this also.

 

8. Make healthy swaps.  For example, if you decide that you want to eat dessert, have a burger without a bun or pass on the potato salad.  Or if you want a few chips & dip, skip dessert.  Just decide which treat is most important and figure out how to save calories elsewhere.

9. Don’t hang out around the food tables, you’ll be less likely to snack.  I have a tendency to graze around the food when I’m at a get-together, so I make a conscious effort to avoid hanging around the food.

Make Kristin My Team Beachbody Coach

I was tired of being tired.  I was tired of using snacks & drinks loaded with sugar to make it through my afternoons at work.  I was tired of feeling run down from the sugar crashes and having severe fluctuating blood sugar.  I was tired of not seeing results from all the hard workouts that I had been doing.  I was tired of not being comfortable in my clothes and not being confident about my body.  I was tired of not having enough confidence in myself to make changes.

So, I decided that I wanted to change much more than I wanted to stay the same.  Then I decided that it was time to make it happen.  This is when my journey began, when I finally had enough.  

I got my nutrition in line.  Drinking Shakeology every day was the first step.  This gave me dense nutrition loaded with vitamins, minerals, superfoods, antioxidants & protein each day.  Then I began to learn about nutrition and the power of clean eating.  I stopped eating so many processed foods.  Then I eventually cut out almost all processed foods (just an occasional treat here & there).  Then I started a simple, ingenious portion control system that taught me how to eat healthy - the 21 Day Fix system.

Now I am 35 pounds lighter with more energy and feeling healthier than ever.  I drink Shakeology each day and eat clean about 90% of the time.  My blood sugar is stable because I’ve learned the importance of eating to fuel my body.  All of my cholesterol numbers have improved, by blood pressure is better and my BMI has decreased.  These improvements are because of Shakeology each day, clean eating each day and exercise each day.  That’s the magic formula, simple as that.  And I’m enjoying sharing, motivating and inspiring ladies in my challenge groups to find their own version of healthy.  One step at the time, one healthy meal at the time and one workout at the time. 

We’re in this together!

My next challenge group is starting June 29th - there's still time to get everything together so you can join us!

If you're ready to start making changes to be healthier, email me at kristingator@gmail.com or fill out the form below and I will be in touch.

Food Sources for Iron

Iron deficiency is the most common nutrient deficiency 
worldwide.  I answer questions about anemia and iron 
regularly at the pharmacy.  

Iron is needed for our bodies to produce hemoglobin.  
Hemoglobin is a substance in red blood cells that makes it 
possible for the red blood cells to carry oxygen to the 
body's tissues.  

There are two types of iron n food: heme and non-heme iron.  Heme iron is found in meat, fish and poultry.  This is the form of iron that is most readily absorbed from our stomach and taken up into our body.  Non-heme iron is found in plant foods as well as meat.  We can absorb 2 to 10 percent of the non-heme iron from plants.  We are able to absorb up to 30% of the heme iron from animal tissue.  One way to increase non-heme iron absorption is to eat plant foods along with meats.

The recommended daily allowance of iron for the general population: 

• Women 19-50 years = 18 mg per day
• Women 51 and older = 8 mg per day
• Men 19 and older = 8 mg per day
• Pregnant women = 27 mg per day

Your recommendations may be different if you've been diagnosed with anemia.

Learn about Shakeology from a Pharmacist's Perspective

I’m a pharmacist trained to research, and I obtain information from reputable sources.  Google is not always our friend when it comes to healthcare.  I study everything thoroughly and professionally.  Much of my time is spent researching about health, most importantly medications, herbs, supplements and actual benefits from proper nutrition.  I’m not one to listen to hype or advertising just because someone tells me that it’s good for me.  I’m a health care professional and have taken an oath to care for my patients to the best of my ability.  By educating myself through reputable sources, I am able to share my knowledge with my patients, friends and family.

I know that medication is necessary for some conditions.  But I also know that healthy nutrition (or lack thereof) is a HUGE component of our overall health and wellness.  We should be striving to prevent disease first rather than only treating after a diagnosis.  Proper nutrition is the most comprehensive solution to preventing certain diseases.  Proper nutrition should also be an integral component of any treatment plan for any disease state.

Proper nutrition begins with education; we must educate ourselves about what is actually healthy.  Processed foods and chemically altered foods are not healthy.  Eating clean and fueling yourself with dense, whole nutrition is healthy.  

My first step towards a healthier life began with my nutrition.  I began drinking Shakeology every single day over 18 months ago.  Not because the advertisement told me that it was good for me, but because I researched EACH and EVERY ingredient to verify every single claim made about this product.  Then I researched the company to ensure that this product is truly manufactured in the US from whole, clean ingredients.

Shakeology is a combination of the BEST ingredients from across the globe working synergistically to give us the maximum benefit in the most convenient form.  It is all-natural, has no preservatives and nothing artificial.  The ingredients listed on the label are truly pure and from the best sources to provide superior nutrition.

It’s natural to question Shakeology and wonder why I talk about it all the time.  I want to share what I’ve learned about this product, from a pharmacist’s perspective to teach you actual, proven benefits from these ingredients based on my scientific knowledge and results from true clinical studies for specific ingredients.

You’re invited to join me in a 2 week online Shakeology class to learn about all the ingredients, benefits and nutritional value. We will start on June 22nd.  I will also answer any questions that you may have.  This private group will be set up through Facebook. There is no obligation to purchase, I only want to share my knowledge with you and share how Shakeology can help you also.

If you’re ready to have your questions answered and learn, email me at kristingator@gmail.com or comment on the Facebook post and I will be in touch!

Fit For Summer Challenge Group

I am the healthiest I've ever been, and I'm excited to share with you what I've learned and what is working to help me.  I've learned how to fit exercise into my day, even working full time.  I've learned how meal planning can be the most effective tool to stay on track with clean eating.  And I've learned that this is all so much more fun with friends!

  

You're invited to join me on a journey to better health & fitness with supportive friends on the same journey.   

I'm opening up my next online challenge group: 

Fit For Summer Challenge.  We begin on July 20th!

I believe that there are 3 components to a successful program: 

1. Proper nutrition (each program comes with Shakeology and a nutrition guide)

The 21 Day Fix nutrition system has been the GAME changer for me.  This program taught me how to eat, what to eat, how much to eat and how to continue this way of eating for a lifetime.  This isn't a diet.  This is a way of life that includes clean eating, proper nutrition and exercise.   I’ve never felt better and clean eating has made all the difference in the world.  And because I LOVE the 21 Day Fix System so much, this group will receive a FREE 21 Day Fix based cookbook from me as soon as it's released by Beachbody.

2. Exercise (Beachbody has the BEST trainers!)

Who wouldn't enjoy a daily workout with Chalene, Autumn, Tony or ShaunT?  These guys are the best in the business and create the best programs for EVERY FITNESS LEVEL.  Many of the workouts are only 30 minutes -- we can all find time for that each day!

3. Support & accountability (This is where I come in - I'm your personal coach!)

You will be coached through the ENTIRE process, each day, by me!  You will be a part of an exclusive, supportive and fun online club to ensure that you REACH YOUR GOALS!  There is nothing like a group of friends holding you accountable and supporting you.  You WILL BE SUCCESSFUL and YOU WILL reach YOUR GOALS! 

All you need to do is let me help you find the program that is right for you and be open to learning and getting healthier.  It's that simple.  

Your fitness package includes:

• A complete at-home fitness program with DVDs
• Full workout schedule
• Getting started guide so you can jump right in
• Complete meal plan & recipes that are easy to follow
• Clean eating advice & tips
• Meal planning info
• Shakeology (THE Superfood Shake to help you get complete, dense nutrition each day
• Me as your personal coach
• Access to our online challenge group for daily support, motivation, tips and accountability
• AND when you order a challenge pack, my FREE gift to you (as soon as it's available) will be Autumn's new Fixate cookbook with 100 recipes that are simple, delicious and healthy! 

If you're ready to make changes, no matter how small, I want to help you find your personal healthy, stick with your goals and stay healthy!

Here's what you need to do:

Click this link to make me your free PERSONAL COACH

Then email me and we will set a time to talk.  I will help you choose the correct program to fit your goals and we'll get everything that you need together so you're ready to go on July 20th.

If you have any questions, email me at kristingator@gmail.com or fill out the form below and I will be in touch.

Browse Challenge Packs with this link

Or become a preferred customer or Coach with this link 

Preferred customer & Coach

We all know that it's important to drink water every day -- but you might not realize all of the benefits that water has on our bodies.  Our bodies are composed of about 60% water.  The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of bodily temperature.

Benefits of water

1.   Helps to maintain healthy body weight by helping organs function properly thus increasing metabolism.  Water also reduces hunger – why wouldn't you drink more water – it’s a natural appetite suppressant.  Water also helps keep our metabolism functioning at its best.

2.  Increased water leads to increased energy levels.  The most common cause of daytime fatigue and weakness is mild dehydration.

3. Water is essential for our bodies to digest foods and prevents constipation.  I counsel many patients at the pharmacy about the link between dehydration and constipation.  We should all strive to drink more water.

4. Water naturally moisturizes our skin by hydrating skin cells and plumping them up.  Water helps to flush impurities and improves blood flow helping skin to glow.

5. 70%-80% of our brain tissue is water.  If you are dehydrated, your body and mind are put under internal stress which can lead to lack of concentration and feeling foggy.

6. Water helps to build muscle tone.  Drinking water helps prevent muscle cramping lubricates joints and aids in muscle recovery.  Water helps to keep muscles more elastic.  When our cells don’t contain the correct balance of fluids and electrolytes, the cells shrivel which can lead to muscle fatigue.

7. Dehydration can lead to headaches – even mild dehydration can contribute to a headache.

8. Water supports kidney and liver function allowing these organs to flush toxins from body. 

9. Water helps carry nutrients and oxygen to cells within the body.

10. Water helps with fluid retention – more water helps the body rid itself of excess sodium which results in less fluid retention.

Remember that if you feel thirsty, you are already slightly dehydrated. To calculate the amount of water that you need each day: take you body weight, divided in half and this is the number of ounces that we should drink each day. 

And the more active you are, the more water you should be drinking every day.

Tips to increase your daily water intake

1. Eat more fruits and veggies to increase your daily water intake.
2. Keep a tally sheet and check it off when you finish a bottle.
3. Set an ongoing alarm on your phone.
4. Make it a habit to drink a glass or two as soon as you wake up (or warm     
    lemon water).
5. Keep a bottle of water with you at all times.
6. Infuse your water with citrus or regular fruits to change the flavor.
7. Drink a glass of water BEFORE you eat.

**** And talk to your PHARMACIST or doctor about your medications because there are many medications that can cause increased thirst.

Benefits of Cinnamon

As a pharmacist, I receive questions about the benefits & effectiveness of cinnamon regularly.  
I've been trying to use more cinnamon in my foods and beverages each day.  The list of possible health benefits of cinnamon is impressive, so I thought that I would share.

Benefits of cinnamon include:

• Loaded with antioxidants to protect our bodies from free radicals
• Antibacterial properties
• Can decrease inflammation within the body
• Increases insulin sensitivity, so our bodies require less of the insulin hormone to lower blood sugar levels
• Possibly improves blood sugar control, improves blood pressure control and improves cholesterol levels

Recommended dose of cinnamon per day for possible health benefits is at least 1/2 to 1 teaspoon each day.

Suggestions to add cinnamon into your foods each day:

• Morning smoothie (or Shakeology for me!)
• Mixed into oatmeal
• Mixed into fruit salads
• Sprinkled into tea or coffee

Shakeology Peanut Butter Cups & Shakeology Talk

I’ve been drinking Shakeology for over 18 months, every day, without fail because I LOVE what this shake has done for me.   It is the WHOLE package with ingredients that work synergistically to provide superior nutrition and benefits.

Quite often I use Shakeology to make healthy “desserts”.  One of my favorites is a Shakeology Peanut Butter Cup – I think it’s better than a Reese’s Peanut Butter Cup!  This recipe makes 2 cups (or more if you don’t make the layers thick).

Ingredients:

1 scoop chocolate Shakeology

1 – 2 tbsp coconut oil, melted

1 tsp (or so) all natural almond butter

Directions:

Mix Shakeology with coconut oil.  Pour small amount into 2 paper cupcake liners (enough to cover bottom).  Refrigerate for 10 minutes until firm.  Then spoon almond butter into center of each cup.  And pour remaining Shakeology mixture over almond butter to cover completely.  Refrigerate for 30 minutes until firm.  Then ENJOY!!

21 Day Fix nutrition system COOKBOOK & Challenge Group

I am the healthiest that I’ve ever been and will have the healthiest summer that I’ve ever had.  And that swimsuit will NOT ruin my day – I’m actually going to enjoy putting it on!

Autumn Calabrese’s 21 Day Fix nutrition system has been the GAME CHANGER for me.  This program taught me how to eat, what to eat, how much to eat and how to continue this way of eating for a lifetime.  I’ve never felt better, clean eating has made all the difference in the world. 

That’s why I’m SO excited about the announcement from Autumn & Beachbody today.  Coming mid-July is her COOKBOOK, Fixate!  It will have 101 Fix friendly recipes that are for everyone!  Fixate will teach you how to make healthier versions of foods that you love that are still delicious and fit into anyone’s busy lifestyle.  She will teach you proper portions of every food using the 21 Day Fix container system.  This book could possibly become your “go-to” cookbook that you use every day.  She even has Paleo, vegan and gluten-free options included.   In addition to amazing recipes, Autumn has a detailed checklist for her must-have kitchen and pantry staples for a healthier kitchen.  There will be a section for every possible meal that you can imagine, from simple breakfasts and on-the-go lunches to dinners and desserts and everything in between. 

AND because I’m SO EXCITED about this cookbook, anyone who purchases a 21 Day Fix or 21 Day Fix Extreme challenge pack from me this month will receive the cookbook FREE from me as a gift as soon as it’s released!  How exciting is that. 

Since the announcement of this cookbook release…I’ve decided to open up my Sweating for Summer Challenge Group for anyone who wants to make a change now with nutrition to have the healthiest summer ever.  This group starts TODAY with prep-week and will officially start next Monday – so you don’t have long to make the challenge pack purchase.  AND the 21 Day Fix challenge packs are on SALE for the month of June.

This challenge group will give you:

- A complete at-home fitness program with DVDs

   - Full workout schedule

   - Getting started guide

   - Complete meal plan and recipes (easy to follow!)

   - Clean eating advice and tips

   - Meal planning info

   - Shakeology (the Superfood Shake) to help you get complete, dense nutrition every day

   - Me as your personal coach to help you succeed

   - Access to our online challenge group for daily support, motivation, tips and accountability!

  

And you will receive the Fixate cookbook FREE as my gift to you as soon as it’s released!  You wouldn't LOVE a free, healthy cookbook!

Here’s what you’ll need to do to get started on your path to better health –

 First, click this link to set me as your FREE Team Beachbody Coach:

Make Kristin my COACH!

Then choose the right challenge pack for you (I can help you with this decision)

21 Day Fix Challenge Pack

21 Day Fix Kickstart with 3 Day Refresh

21 Day Fix Extreme Challenge Pack

21 Day Fix Extreme Kickstart with 3 Day Refresh Challenge Pack

OR you can become a preferred customer for 25% off everything and order any of the above challenge packs:

Sign up as preferred customer OR Coach

Then we can talk about choosing the correct program for you.  Email me at kristingator@gmail.com and we will get started immediately!