Monday, October 28, 2013

I am Moving to Boise, ID

Hope this post finds you all well.


I am posting to let everyone know that I will no longer be practicing in Pomona, CA as of Nov. 7th.  I will be moving to Boise Idaho, to practice, and Dr. McClellan DC is no longer treating patients due to injury. 

I would like to take this opportunity to thank you all for trusting me with your chiropractic treatment for the last 5 years.  It has been an honor to serve you and help you reach your health goals. 

If you are wondering where you can go to be treated I am referring all my patients to:

Dr. Richard Viers DC, of Canyon Chiropractic, located at  355 E Foothill Blvd, Ste B., Pomona, Ca 91767
OR
Dr. Paul Guerrero DC of Muscle Works Inc, located in 410 S. Glendora Ave # 130 Glendora, CA 91741



I will be treating patients during regular hours from now to Nov. 7th, feel free to come in up to that date for treatment.  If you have questions please call the office at 909-399-9696.

Thanks again!

Dr. Scott Vance DC

Tuesday, October 8, 2013

Exercise could Increase a Man's _____ by 17%.


Could more sweat mean more money? According to new research out of Finland, men who worked out intensely for 30 minutes six times a month earned 14-17% more than the control group who worked out less. The reason? The researchers theorized that the regular exercise might engage the exercisers competitive spirit both at work and in the gym.

This isn't the first study to suggest that exercise can be good for more than your heart. A study published in the Journal of Labor Research] last year found that regular exercise led to a wage increase of 6-10%.

Exercise!! It is good for your health and your wallet!!

Watching your Back

Dr. Vance DC

Tuesday, September 10, 2013

25 Ways to Drink More Water!



25 Ways to Drink More Water

By Kirsten Morningstar
Man and Woman Drinking Water
Let's do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you're in need of some H2O.1
You've heard us say hundreds of times how important it is to drink plenty of water. That's because we can't say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water. Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.
We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help. In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we'll wait.

Know how much you should drink

Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That's 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different

Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you'll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.

Keep score!

Now that you know how much you need, it's time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you'll need to refill it during the day. There are a dozen free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!

Drink a glass—or two!—as soon as you wake up. You haven't had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it's a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don't try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Filling up water from the TapWatch the clock

Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You'll fulfill your water quota by quitting time.

Make it a habit

Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

"But it will make me have to pee!"

Yes, it will. That's a biological fact of life. While you're in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you've been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won't be running to restroom as often.

Make more water

Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities

Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel

We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam® cup. And, it's gentler to the environment. Choose a beautiful glass or pitcher that you'll want to use frequently. Feeling fancy? How about a goblet?

Take it to go

Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won't leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Woman Drinking WaterExercise requires more water

Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed

If it doesn't make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water

How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That's 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry

If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule

Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat

Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.2

Eat your water

You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one

Pace yourself in social gatherings by drinking water between alcoholic beverages. You'll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored waterFlavored Water

Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries. Try these delicious fruit and water "mocktails." They replenish your system with electrolytes and micronutrients at about 7 calories each.

Make it bubbly

If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream® to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety

Not all of your H2O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up

Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying a reusable metal or glass straw. The plastic kind is coated in chemicals.

Drop your juice habit

If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others

Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

Man Pouring some WaterWhen in doubt, drink water

Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.3
How do you make sure you drink enough water every day? Send your tips to us atmailbag@beachbody.com and they may be published in a future newsletter!
Sources:
  1. Skin Turgor Test
  2. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults
  3. Water and Cancer Prevention

Saturday, September 7, 2013

Neck Pain??? Neck Pain and Dizziness????


 A study published in the January 7, 2013 issue of the journal Chiropractic & Manual Therapies shows that people with neck pain and those with both neck pain and associated dizziness respond equally as well to chiropractic care. The study was designed to see if the added factor of dizziness created a change in the response to chiropractic care.


In this study the authors describe the reason for the study by stating, "The symptom dizziness is common in patients with chronic whiplash related disorders. However, little is known about dizziness in neck pain patients who have not suffered whiplash."  The authors also wanted to look at any gender differences with the patients in this study to see if gender played a part in the outcome of care.


The study was done with the cooperation of the Swiss Association for Chiropractic. The study notes that consecutive new patients over the age of 18 with neck pain of any duration who had not undergone chiropractic or manual therapy in the prior 3 months were recruited from 81 different chiropractor's offices who were members of the Swiss Association for Chiropractic. A total of 405 patients in Switzerland, who suffered with neck pain and who had consented to be part of the Chiropractic Outcome Study were included.


Researchers conducted telephone interviews at 1, 3 and 6 months after the initiation of chiropractic care to document the patients' progress. A seven point scale ranging from ‘much better’, ‘better’, slightly better’, no change’, slightly worse’, ‘worse,’ and ‘much worse’ was used to track the results. From the total number of patients, 177 (44%) reported neck pain with related dizziness while 228 reported that they had neck pain without dizziness. A significantly larger number of the patients with dizziness were women. As expected the patients with dizziness suffered more severe pain as well as other complaints. 


The study results showed that after only the first month of care 72% of the patients with neck pain and dizziness showed improvement in their neck pain, while 73% of those with only neck pain had improved. Additionally, half (50%) of those with dizziness showed improvement in their dizziness in this same one month time frame.
After 3 months of care 81% of all patients, with neck pain only or with dizziness, showed improvement in both the neck pain and their dizziness. After six months the results remained almost the same being within 2 percentage points for any of the groups and all of the complaints.


In their conclusion the authors wrote, "Although neck pain patients with dizziness undergoing chiropractic treatment reported significantly higher pain and disability scores at baseline (beginning of study) compared to neck pain patients without dizziness, there were no significant differences in any outcome measures between the two groups at 6 months after start of treatment." In other words, the participants in this study all got good results regardless of the presence or lack of dizziness with their neck pain. 

Monday, September 2, 2013

Can Stress Make You Fat?

Ask the Expert: Can Stress Make You Fat?

By Denis Faye
Stress and poor eating go hand in hand. A hectic lifestyle can leave you with little free time and plenty of exhaustion. For thousands of overworked, under-relaxed Americans, grabbing a quick burger at McGreasy's and skipping yoga class doesn't seem like a choice. It feels like a survival necessity.

Man eating a Donut

It's all about hormones . . .

But in truth, the problem goes beyond how a few (hundred) extra calories can impact your gut. Your bodily functions are regulated by chemicals called hormones—and hormones are regulated by a series of glands throughout your body known as your endocrine system. These glands don't work independently. Much like a government, a soufflé recipe, or a John Irving novel, they're all interconnected and if one part is impacted, it can cause a cascade of health issues, including weight gain.
For example, for most of us, stress prevents you from sleeping well. This is a problem because this stimulates production of a hormone called ghrelin, which tells you to eat and decreases the levels of the hormone leptin, which tells you to stop eating. In other words, when you don't get your 7 to 8 hours of sleep, your hormones send signals to your brain to eat more.
Why are those bad ol' hormones beating you while you're down? Probably because, in primitive times, we didn't sacrifice sleep so that we could sit at a desk for an extra 4 hours or watch an entire season of The Walking Dead in one sitting. Instead, when we didn't sleep, it meant we were on a 24-hour buffalo hunt or our cave had been flooded in the middle of the night so we were seeking shelter. In these situations, we needed to eat more because we needed energy for these demanding tasks.

. . . especially cortisol.

But that's just a small example of how stress can make you fat. The much larger issue has to do with your stress hormones, particularly everyone's favorite biological bugbear, cortisol.
Man with Head on TableWhen thrown into a "fight or flight" situation, your endocrine system adapts by jacking your brain with adrenaline (aka epinephrine) in an effort to marshal all your bodily functions into solving the problem at hand. Blood flow to your brain increases to sharpen your wits. Blood is also sent to your extremities so that you can fight your way out of the situation or run away. (Contrary to the title, humans can't actually "fly" in stressful situation, although that would be cool.) To pump all this blood around, your heart beats harder and you breathe harder so that you're getting plenty of oxygen.
But if you remained in this state too long, you'd probably have a heart attack, so the next thing your body does is release noradrenaline into your system to normalize things and flush the excess hormones from your system (this is why people sweat in stressful situations). Then, if the issue isn't completely resolved, the body releases a separate hormone to cope with prolonged stress: cortisol.
When it's doing what it's supposed to do, cortisol is great. It keeps you ready for action. It raises your blood pressure, elevates blood sugar, and diverts energy from other tasks to whatever is mission critical (healing, for example).
But it tears up your body in order to do this. To keep blood pressure up, it retains sodium in your cells. (Oh, hey there, water weight!) To keep blood sugar up, it breaks down lean body mass (muscle). And when it diverts energy, less immediately critical systems, such as digestion, are impaired. What's more, this whole process depletes micronutrients like crazy.
Chronic stress can make you fat in a number of ways. Faulty digestion means you don't absorb nutrients as well, which can also influence your ability to exercise. (I know claiming that cortisol inhibits your ability to exercise sounds contradictory considering its raison d'être is to make you battle ready, but remember that cortisol was never intended for months or years of use—or abuse.)
Person Squeezing StomachWant a more direct link? A study in the journal Psychoneuroendocrinology showed that cortisol increased women's desire to eat foods high in sugar and fat. So if you're stressedand you don't sleep, it means that your poor willpower is being hit from all sides by ghrelin and cortisol.1
Even if you can resist those late night fridge raids, you're still at risk. A study in the journalPsychosomatic Medicine showed that excess cortisol directly contributed to visceral adipose tissue around your stomach and intestines (aka "belly fat") because the enzyme 11 beta-hydroxysteroid dehydrogenase that is used to convert inactive cortisol to active cortisol is found in higher concentrations in visceral fat. Visceral fat is associated with increased risk of diabetes and cardiovascular disease. So, cortisol might not make you fatter, but it can give you a beer belly—and potentially, a heart attack.2

What you can do about cortisol

There are supplements out there that claim they can combat cortisol, but they don't work. There are also adaptogens and antioxidants, which are great for fighting some stress-related issues, but they haven't been proven to lower cortisol levels.
But there are a few simple things you can do to reduce cortisol levels:
  1. Get Regular Exercise. A sweaty, hard bout of cardio creates a "positive" stress situation that puts that extra cortisol to good use.
  2. Meditate. Giving your brain a break reduces anxiety—and that reduces cortisol. I recommend starting with the audiobook Meditation for Beginners by Jack Kornfield.
  3. Laugh. Having a good time cuts though stress like a hot knife through coconut oil. Maybe it's time to upgrade yourThree Stooges collection to Blu-ray—just make sure to watch it with some friends. Social interaction helps too.
See a pattern here? The best way to combat stress—not to mention the weight and other health-related issues that come with it—is to do things that help you stop stressing. So do your hormones, your mind, and your waistline a favor. Try to relax a little.
Sources:
  1. Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology 26: 37-49, 2001.
  2. Epel, E.S., B. McEwen, T. Seeman, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine 62:623-632, 2000.

Saturday, August 31, 2013

An Inside Look at Vanilla Shakeology®



An Inside Look at Vanilla Shakeology®

By Rebecca Swanner
Vanilla. It's the ultimate classic flavor. The word itself is part of our cultural vernacular, even though vanilla is anything but dull! This year, we introduced Vanilla Shakeology, which is made from real vanilla sourced from sustainable farms in Madagascar. Getting this vanilla wasn't easy, but as you'll find out, nothing involving that plant ever is.
Vanilla Flowers

The History of Vanilla

Vanilla, the only member of the temperamental orchid species that produces edible fruit, originated 60 to 70 million years ago.1 There are more than 150 species of the plant, and while most vanilla used for commercial production today comes from Tahiti, India, and Madagascar (where we sourced the vanilla found in Vanilla Shakeology), vanilla once thrived along the coasts and in the tropical forests of Mexico and Central and South America.
According to Patricia Rain, the author of Vanilla: The Cultural History of the World's Favorite Flower, ancient tribes in those areas ground up the vanilla beans and used them as a ceremonial incense, but not as a flavoring. It's believed that it wasn't until centuries later that its flavor was discovered when the Aztecs began experimenting with the dried pods, adding them to their xoclatl (the original hot chocolate).2
It remained a Central and South American secret until 1520, when Spanish conquistador Hernando Cortez conquered the Aztecs. According to legend, Cortez demanded to know what was in xoclatl after he was served a mug of it by fallen emperor Montezuma. The conquistador brought the ingredients—chocolate, corn, and vanilla pods—back to his native Spain, but not before executing Montezuma.
In 1602, Hugh Morgan, apothecary to Queen Elizabeth I, started tinkering with the beans to see if they could be used as a stand-alone flavor. Supposedly, once Morgan nailed the recipe, the Queen refused to eat or drink anything not flavored with the prized bean.3 At that time, vanilla was so expensive that only royalty could afford it. That's because no one could figure out how to pollinate the vanilla flowers in Europe, so all beans had to be imported. But in the 1836, everything changed. First, Belgian botanist Charles Morren discovered that the Melipone bee—which was native to Mexico—was integral to the flower's ability to produce beans. Shortly thereafter, on the French island of Bourbon near Madagascar (that's why most vanilla is known as "Bourbon vanilla"), former slave Edmond Albius discovered how to hand-pollinate the flower, and the race to cultivate vanilla took off.4

Vanilla PodHow Vanilla Shakeology Came to Be

If you've ever had the pleasure of cutting open a vanilla bean and seen the hundreds of tiny seeds inside, it's easy to presume that to give Shakeology vanilla-forward flavor, we'd just have to add the seeds to the recipe. Darin Olien, one of Shakeology's chief architects, explains. "Vanilla, on its own, is not a strong flavor, whereas cacao is very dominant. You have astringent flavors in Shakeology—the adaptogens, the roots, the macas, the astragaluses—to cover them. Your average natural vanilla flavor has no chance."
For a nutrient-packed product like Shakeology to taste like vanilla, an exceptional vanilla flavor must be used. Otherwise, the herbs and whole food ingredients drown out the vanilla essence. The trouble is that many of the strong vanilla flavors include synthetic chemicals that Beachbody can't get behind. That's why it's taken so long to get it right. "In 2010, I thought we had it," says Olien. "I had sampled dozens of decent flavors and on paper, they were approved by the FDA. But I'd get on the phone with them and ask them to tell me what was in it, and eventually, after pulling that string, I saw that synthetic additives were used." He and CEO Carl Daikeler nixed it instantly.
Beachbody kept searching for a solution and soon found a vanilla that lived up to the reputation of Shakeology. Not only does it deliver on the extraordinary natural taste we were searching for, but also the supplier is aligned with the Beachbody ethos of sustainability and social responsibility.
Kids in SchoolThe supplier starts with organic vanilla beans grown in Madagascar and works with the local community to educate the local farmers on sustainable growing methods. Their commitment to education goes beyond the farms with the building of schools in the villages where the vanilla is sourced. Plus, "we can trace the bean to exactly where it came from, all the way to the lot it was in," says Olien. "Our suppliers are training the farmers to do it in a way that is most sustainable and efficient . . . and consistency of crop is one of the biggest gifts you can give a farmer."

The Testing Phase: Fun in the Lab

Once Beachbody finally had a viable vanilla flavor, it was time to test it. Collaborating with Olien, Michael Wilson, SVP of Research and Development, and his team of scientists were able to create the great-tasting Vanilla Shakeology. This development process and rebalancing of ingredients led to more than a hundred taste tests as well as challenges to get the color "right." As you may have noticed, Vanilla Shakeology isn't pure white as other vanilla protein drinks out there are. Wilson explains, "That's the protein blend, herbals, whole grains, and seeds like quinoa, chia, flax, and other natural whole food ingredients. They are what makes Shakeology work, and we need to make it all work together in harmony." That said, some ingredients led to unexpected results. "Beta-carotene (pre-vitamin A) has a natural variation in color. When we made the first test batch in the plant, we had a reddish-orange product that we didn't see in the lab. When you're getting close to starting production for a very important launch and you have an orange-colored vanilla drink, it's a little bit scary."
They resolved that problem, and at the end of the day, Wilson's team made sure that the texture, color, and aroma all worked together. And, most importantly, Vanilla Shakeology "lives up to what Shakeology is about, the Healthiest Meal of the Day®."
Looking to try Vanilla Shakeology? You can order it through your Team Beachbody® Coach or by clicking hereAnd, here are 5 recipes you'll want to try!
  • Vanilla Hazelnut Shakeology

    Vanilla Hazelnut Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 scoop Vanilla Shakeology
    2. 1/2 cup hazelnut milk beverage (or unsweetened almond milk)
    3. 1/2 cup water
    4. 2 Tbsp. coarsely chopped hazelnuts
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place hazelnut milk, water, hazelnuts, Shakeology, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    2449 g0 g5 mg269 mg25 g4 g14 g18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/LegumeProteinFat
    1/21/21


    Body Beast Nutritional Information:
    Protein LiquidBalanced LiquidFat
    112

  • Strawberry, Banana, and Cherry Shakeology

    Strawberry, Banana, and Cherry Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Vanilla Shakeology
    3. 1/4 medium banana, cut into chunks
    4. 1/4 cup frozen organic pitted cherries
    5. 1/2 cup fresh or frozen strawberries
    6. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place almond milk, Shakeology, banana, cherries, strawberries, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    2315 g0 g5 mg386 mg31 g6 g17 g18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/LegumeProteinFruit
    1/21/21


    Body Beast Nutritional Information:
    Protein LiquidFruit
    12

  • Orange Dream Shakeology

    Orange Dream Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1/2 cup water
    2. 1/2 cup 100% orange juice
    3. 1 scoop Vanilla Shakeology
    4. 1/2 tsp. finely grated orange peel
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place water, orange juice, Shakeology, orange peel, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    1862 g0 g5 mg211 mg27 g3 g17 g17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    ProteinFruit
    11


    Body Beast Nutritional Information:
    Protein LiquidCarb Liquid
    11

  • Iced Mocha Shakeology

    Iced Mocha Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 scoop Vanilla Shakeology
    2. 1/2 cup unsweetened almond milk
    3. 1/2 cup brewed coffee, cooled
    4. 1 tsp. unsweetened cocoa
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place almond milk, brewed coffee, cocoa, Shakeology, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    1584 g0 g5 mg298 mg16 g4 g7 g17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    ProteinCarb/Legume
    1/21/2


    Body Beast Nutritional Information:
    Protein LiquidBalanced Liquid
    11

  • Banana Strawberry Shakeology

    Banana Strawberry Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 cup water
    2. 1 scoop Vanilla Shakeology
    3. 1/2 cup fresh or frozen strawberries
    4. 1/4 medium banana, cut into chunks
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place water, Shakeology, strawberries, banana, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    1832 g0 g5 mg214 mg27 g5 g15 g17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    ProteinFruit
    11



    Body Beast Nutritional Information:
    Protein LiquidFruit
    11


  • Vanilla Hazelnut Shakeology

    Vanilla Hazelnut Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 scoop Vanilla Shakeology
    2. 1/2 cup hazelnut milk beverage (or unsweetened almond milk)
    3. 1/2 cup water
    4. 2 Tbsp. coarsely chopped hazelnuts
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place hazelnut milk, water, hazelnuts, Shakeology, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    2449 g0 g5 mg269 mg25 g4 g14 g18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/LegumeProteinFat
    1/21/21


    Body Beast Nutritional Information:
    Protein LiquidBalanced LiquidFat
    112

  • Strawberry, Banana, and Cherry Shakeology

    Strawberry, Banana, and Cherry Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Vanilla Shakeology
    3. 1/4 medium banana, cut into chunks
    4. 1/4 cup frozen organic pitted cherries
    5. 1/2 cup fresh or frozen strawberries
    6. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place almond milk, Shakeology, banana, cherries, strawberries, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
    2315 g0 g5 mg386 mg31 g6 g17 g18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/LegumeProteinFruit
    1/21/21


    Body Beast Nutritional Information:
    Protein LiquidFruit
    12

What is your favorite Vanilla Shakeology recipe? Email me at drvancedc@gmail.com.

Sources:
  1. First orchid fossil puts showy blooms at some 80 million years old
  2. Vanilla: The Cultural History of the World's Favorite Flower by Patricia Rice
  3. Givaudan's History of Vanilla
  4. Vanilla: Travels in Search of the Ice Cream Orchid by Tim Encott