AdvoCare Power Muffins

2 Cups Whole Wheat Flour (to make them gluten free, I used Dry Oats - quick
oats cereal - and ground them up into a flour/powder in the food processor or magic
bullet)
2 AdvoCare Vanilla Meal Replacement Shake Pouches (You could also use
Vanilla Muscle Gain Powder to increase the protein content, lower the
carbohydrate content. Use 2 pouces of muscle gain OR 4 - 6 scoops.)
1 ½ Cups Flaxseed Meal (I use Bob’s Red Mill brand)
½ Cup Oat Bran
6 AdvoCare Peaches and Cream Fiber Drink Pouches
2 Cups Splenda Brand Sweetener
4 tsp. Baking Soda
2 tsp. Baking Powder
1 tsp. Salt
4 tsp. Cinnamon
3 Cups Shredded Organic Carrots (food processor or magic bullet)
5 Unpeeled Organic Apples, grated
1 Cup Organic Raisins
2 Cups Coursely Chopped Pecans, toasted (on a cookie sheet in preheated 350
degree oven for 10 minutes, cool before adding to the recipe)
1 ½ Cups 1% Milk (I use vanilla soy milk)
4 Eggs, beaten
2 tsp. Pure Vanilla Extract
Mix together all dry ingredients in a large bowl. Stir in carrots, apples, raisins, and
pecans. In a separate bowl, combine milk, beaten eggs, and vanilla. Pour liquid
ingredients into dry ingredients. Stir until moistened. Fill muffin cups ¾ full. Bake
at 350 degrees for 15 - 20 minutes. Makes approximately 3 ½ dozen.
(I also poured some batter into a bread pan and made a bread loaf. Takes a little
longer to bake. Poke a dry toothpick in the center and remove the bread when the
toothpick comes out dry - without batter stuck to it.)
For 42 muffins, approximate nutritional content per muffin
(using oats & Vanilla Meal Replacement Shake)
110 calories, 6 g fat, 13 g carbohydrate, 4 gprotein, 4.5 g fiber
Thank you to the Mid-West Team for this incredible recipe!!!
My kids GOBBLED them up

How do you know when it is time to change your workout routine?

Here are 4 signs that it is time to change your workout:

1. Your workout bores you.  You used to like walking on the treadmill, so why do you dread your workout each day?  It is very easy to get bored when you do the same routine every day.  It helps to add variety to your workout. A few ideas that help break the boredom are to walk outside, add speed intervals, change your workout music, or bring a friend along.  If that doesn’t work, then try a new activity such as riding a bike or taking an aerobics class.  Change can help keep your workouts interesting so that you will keep coming back for more.

2.  You have hit a plateau and no longer see results from a workout.  Someone who does the same activity tends to hit a plateau much sooner than someone who adds variety to their workouts.  Variety means changing the activity or changing the duration of the workout.  This will help keep your muscles challenged so the results keep coming!

3.  Your workout leaves you more tired and sore than before.  Exercise should give you more energy, not leave you feeling rundown.  If you are always sore, you could be overtraining.  Your body needs time for rest and recovery.  Rest and recovery is the time when your muscles repair and rebuild.  If you don’t give your body time for recovery, then you become weaker instead of stronger.

4.  Your workout is too easy.  If your workouts aren’t challenging anymore, I recommend getting a heart rate monitor so that you evaluate how hard you are working. If you see that you aren’t getting your heart rate in the target range, then you know it is time to bump up the intensity. 

Changing your workout routine whenever you experience these signs will keep you in a continual mode of improvement.  Take time to pay attention to how you feel both physically and mentally.  Exercise should not be a chore that you dread, but something that makes you feel good about yourself.

What have you done lately to keep your workouts fun and challenging?

AdvoCare business training

There will be an AdvoCare business training this Saturday, Sept. 6, 2008 at 10:00 a.m. AdvoCare’s newest diamonds will train for about 3 hours on the basics of AdvoCare. If you have a desire for more for your life, then you need to be in the room in Carrollton, TX at the AdvoCare training center.

Can you do too much cardiovascular activity?

It is possible to do too much cardio. What counts as “too much” is different for everyone, and depends on a lot of factors, including the intensity of your exercise, your fitness level, how much activity you do each day, how much you eat, your health status, your fitness goals, etc.Usually, 60-90 minutes of cardio is safe for most people, as long as…You aren’t elevating your heart rate above 80% (of your max) the whole time.

You are eating enough carbohydrates every day to replace the fuel you are using up.
Your body perceives exercise as a stressor, and chemically reacts the same way it does to “bad” stress. Therefore, too much exercise can have negative effects on your metabolism the same way that eating too few calories can. In addition, too much cardio exercise can result in muscle loss, which is not the outcome you want.

We recommend taking at least one day off from the cardio during the week-just as a mental health day, if nothing else. It’s easy to become compulsive about exercise, and having a day off is a good way to stay away from that. If it really makes you nervous or uncomfortable NOT to exercise, you could be heading for trouble.

If you see signs of general fatigue, irritability, sleep problems, physical soreness, or if your workouts start feeling harder than before, you’ll probably need to rest from cardio more than one day.

Have a testimonial about Joel or Julie Lucky?

Great News! You can now call into our testimonial line to leave your message about how Joel or Julie Lucky has impacted your life! Please be sure to include the following in your testimonial:

• First name
• Where you were before you started working with Joel or Julie(how much you weighed, how you felt)
• What you did(started training with Joel or Julie, description of workouts)
• Give us your results and let us know how you feel

CALL:  214-615-6444  Pin:8822

Five Major Eating Mistakes

* 5 Major Eating Mistakes* by Julie Lucky

When working with clients, I find that there are common mistakes
people make in regards to nutrition on a regular basis. If you can
become aware of these bad habits, you can lose weight or
maintain your weight by making a few small changes that require
very little effort!

Bad Eating Habit #1: We can’t tell the good fats from the bad
fats. You want to avoid saturated and trans fats, but you do need
more monounsaturated and polyunsaturated fats.

The Solution:
So instead of worrying about how much fat you eat, worry about
what kind of fat you are eating. Good sources of “good fats”
would be things like fish, nuts, and avocados.

Bad Eating Habit #2: We supersize our portions or eat at buffets to
save money.
I look at it like this: What we eat now will have future
consequences along with major expense. Why not invest in better
food choices now so you can prevent future illness? Invest a little
more money now so you can save money on healthcare costs in your
golden years.

The Solution:
*With that said, use the palm of your hand to measure
how much meat you should eat in a meal, and use your fist to
measure the amount of carbohydrates you should eat in one meal.*

Bad Habit #3: We think anything liquid has no calories. Sugared
drinks balloon your caloric intake and squeeze out more nutritious
foods.

The Solution:
Why not use your calories wisely by cutting back on juices and sodas
and go for things like tea, water, AdvoCare Spark Energy Drink,
and AdvoCare Rehydrate? Yes, Spark is sugar-free! If you haven’t
tried it, you should! There is more information about Spark on
my AdvoCare website.

Bad Habit #4: We don’t know what true hunger really is. Due to
busy lifestyles, we don’t have time to truly pay attention to
our hunger signals. Some Americans don’t take lunch breaks and have
to eat while working. Due to limited time, we cram food down
our throat and don’t wait for our stomach to send signals to
our brain that we are full.

The Solution:
Make it a priority to relax and eat slowly. Take at
least 20 minutes to eat so that your stomach has time to signal
the brain that you are full and satisfied. This will help prevent
overeating.

Bad Habit #5: We overuse the microwave. If we are using a
microwave,it probably means we are eating highly processed foods
which are short on fiber and vitamins and minerals and high in
“bad” fats.

The Solution:
Try to have a balance in the type of foods you eat. Don’t always
eat out of a box! Try adding fresh salads with lite dressing or
fresh fruit to your meal or add a piece of grilled chicken to a
salad and call it a meal.

Will I gain my weight back once I reach my goal?

The biggest struggle I see with people when they reach their weight loss goals is that they slowly slide back into their old habits.  I always tell people that fitness and a healthy lifestyle is like brushing your teeth.  You brush your teeth everyday to have good dental health. What would happen if you quit brushing your teeth?  I think we all know the answer to that one!

So yes you will gain your weight back and more!! My advice to people is treat your body like you do your teeth.  You brush your teeth everyday…so take care of your body everyday.  Once you change your thought patterns and belief system, then behavorial changes will follow.

Sucralose- The Safe/Natural Sweetner

Sucralose is a sweetener made from table sugar which is approximately 600 times sweeter than sugar and is poorly absorbed. Therefore, the body does not metabolize it for energy.

 
Sucralose has twenty year history of safety and efficacy. Over 100 scientific articles have documented the safety of sucralose. The FDA and the World Health Organization Expert Committee on Food Additives approve of its usage by anyone including pregnant and nursing women since very little is absorbed.

 
This information is the based on truth! Please be careful about what you read on the internet because there are many websites that contain extensive amounts of mis-information. There has never been any information published in a reputable journal about sucralose being unsafe! So watch what you read..there is a lot of mis-information on the internet.

“How to Spot a Weight Loss Scam” by Julie Lucky

According to the Centers of Disease Control and Prevention, 65% of Americans are overweight. Because of that fact, there are many people trying to make money by offering scams that promise quick fixes and rapid weight loss. I hate to break the news to you, but there are no magic pills or quick fixes to help you lose weight permanently. There are many diets promoted everywhere you turn. I am sure you have heard of the low-carb diet with high protein and fat or the cabbage soup diet. There are so many scams out there that it is hard to keep it all straight. How can you tell which weight loss plan is legitimate and which isn’t? There are many warning signs you should watch out for when looking for weight loss solutions. Some warning signs would be:• One that claims that a pill is going to melt body fat without exercise or controlling caloric intake.

• One that doesn’t include exercise as part of the plan.

• A patch that claims to help people drop weight.

• A regimen that suggests that the key to weight loss lies not in controlling caloric intake, but in solely tinkering with the body’s level of a hormone or chemical.

• A program that promotes eating certain foods to lose weight. There is no such thing as a food helping you lose weight. Food choice plays a role in you losing weight because choosing healthy foods are lower in calories than fattening foods. It still all comes down to the amount of calories you take in per day.

• A program that promotes exercise without watching food intake.

• Any program that promotes rapid weight loss.

• One that claims that all you have to do to lose weight is go to the spa and get something called a bodywrap.

The key to losing weight is taking in less calories than you burn in a day. The only way to have lasting results is to participate in a program that includes weight training, cardiovascular activity, balanced nutrition, and proper supplementation.

Please share your stories about “diet scams” you have encountered over the years. What is the latest fad diet you have heard about recently?

In Home Personal Training

PRESTON HOLLOW/ HIGHLAND PARK, TEXAS IN-HOME PERSONAL TRAINING:

Julie Lucky,Cooper Institute Certified Personal Trainer, is now available for in-home personal training in the Preston Hollow/Highland Park area.  Contact us for your FREE consultation today! Please fill out this contact page for more information.