The Team Beachbody Meal Planner

What is it?

Team Beachbody^® makes it easy to plan everything you’re going to eat, so you’ll always have delicious food that supports your fitness and your weight loss program. You can figure out your personal nutrition requirements, build and print out menus and shopping lists, and make sure you have plenty of variety so you’ll never get bored. All the work is done for you!

Remember, the more you customize your meal plan, the more support you'll have for your personal goals and preferences.

Choose Your New Meal Plan

New! Our updated meal planner is more customizable than ever, with lots of extra features that make it even easier to lose weight and get fit. In order to use these features, you'll need to select a plan (even if you had one previously). Use the Meal Plan Wizard to choose your plan, or self-select if you already know which plan you want and your daily calorie requirements.

Meal Plan Wizard

The best way to select a plan is with the Meal Plan Wizard. By asking a few simple questions, it'll determine the kinds of food and daily calorie levels that are ideal for your fitness and weight loss goals, especially if you're using a Beachbody workout program. (You'll still be able to select a different plan if you want. And whichever plan you choose, you'll be able to personalize it with your favorite foods.

Self-Select Your Meal Plan

If you already know the kind of meals you'll want and the number of calories you'll need each day, select one of the four basic plans below. You'll still be able to customize it with your favorite foods and other preferences.

P90X^® Users:
Once you've selected your plan, you can customize your meals according to the P90X 3-phase nutrition guide.

Balanced Slim Down Plan

Our Balanced Plan will give you everything you need for your weight loss goals and activity levels.

Low-Carb Express Plan

Use this plan if you prefer a low-carbohydrate diet, or as a temporary way to fast-track your weight loss.

Power Vegetarian Plan

If you want meat-free meals that let you get fit, lose excess fat, and stay energized, choose this plan.

Active Lifestyle Plan

If you lead a very physically active lifestyle, this plan will provide the fuel you need.

Signup as a club member today and enjoy the convenience of our meal planner tool! Just go to gethealthfit.com

Tropic Plunder: 6 More Super-Healthy Exotic Fruits

1. Pomegranates. Although the name is Latin for "seeded apple," pomegranates have about as much in common with apples as they do with liverwurst—except maybe that they both grow on trees and they're both fruit.Pomegranates have a hard, inedible red and yellow skin. Inside, you'll find clusters of seeds protected by sweet, pulpy little deep-red pouches called arils. (Does this sound anything like an apple to you? I have no idea what the Romans were thinking.)Arils are the part you eat, seed and all. Despite their alien appearance, the chance that they'll sprout in your stomach and take over your consciousness is slim.
   
   Half an average-sized pomegranate (about 4 inches in diameter) has 117 calories, 1-1/2 grams of fat, 2-1/2 grams of protein, 26 grams of carbs, and a respectable 5 grams of fiber. It has 24 percent of the recommended daily value (RDA)* for vitamin C and 13 percent of the RDA for folate. You'll also find vitamin E, K, B6, thiamin, riboflavin, niacin, and pantothenic acid. For minerals, you get 9 percent of the RDA for potassium and 11 percent of the RDA for copper, as well as calcium, iron, magnesium, phosphorus, zinc, manganese, and selenium.
   
   There are a host of studies showing that pomegranate consumption can potentially help with everything from heart disease to dental plaque to cancer to the common cold. I'd take these studies with a grain of salt, but at the same time, there sure are a lot of them, and until someone figures out their accuracy, it's not going to hurt you to eat pomegranates.


2. Kumquats. Despite the questionable name, kumquats are fun for the whole family. These citrus fruits come from south Asia and resemble tiny oranges. Unlike other citrus, you eat them skin and all.If you choose to eat a kumquat, prepare yourself for an experience. The outer skin is tasteless, but once you bite into it, the bitter juice explodes in your mouth and your face distorts into a pucker the likes of which no lemon could ever match. At this point, if you spit it out, you'll have that taste in your mouth for a while, so commit to your kumquat. After a couple of seconds, the pulp gives way to the taste of the sweet pulp and skin and you're fine.Ready for another?
   
   Most people settle for getting their kumquats in the form of jams and jellies, but in my opinion, that's the gutless option. Real men and women eat their kumquats whole.
   
   Surviving an eight-kumquat odyssey will earn you 104 calories, 1 gram of fat, 2 grams of protein, 24 grams of carbs, and 9 grams of fiber. You'll get 112 percent of the RDA for vitamin C, as well as a little riboflavin, vitamin A, folate, calcium, iron, magnesium, potassium, copper, and manganese.


3. Asian pears. You may know this fruit by many other names, including sand pear, nashi pear, or—if you're feeling all scientific—pyrus pyrifolia. They come from (obviously) Asia, and they basically look like big, firm apples with pear-like skin. Their flesh is crispy, grainy, and juicy. They're pear-like in taste, but not texture. They're very nonconfrontational, a great new fruit to introduce to fussy eaters.One medium-sized fruit (about 2-1/2 inches in diameter) has 51 calories, 1 gram of protein, 13 grams of carbohydrates, and 4 grams of fiber. Asian pears aren't exactly micronutrient powerhouses, but they're better than a stick in the eye. That one piece of fruit contains 8 percent of the RDA for vitamin C and 7 percent of vitamin K. You also get some vitamin E, thiamin, riboflavin, niacin, folate, and pantothenic acid. For minerals, there's 4 percent of the RDA for potassium and manganese, as well as some magnesium, phosphorus, and copper.


4. Kiwifruit. Kiwifruit only became kiwifruit in 1962. Before that, these brown, fuzzy little fruits went by a variety of monikers, two of my favorites being the Chinese gooseberry and the hairy bush fruit. (I have no further comment on those names.)A ripe kiwi will be firm with just the slightest give. While the skin doesn't seem all that welcoming, it's actually completely edible and loaded with fiber. That said, it's hairy and chewy, and it's understandable if you decide to skip it. Just cut your fruit across its equator and spoon out the yummy green flesh within, seeds and all.One medium skinless kiwifruit (about 76 grams in weight) has 46 calories, 1 gram of protein, 11 grams of carbohydrates, and 2 grams of fiber. It packs a real vitamin C wallop, with 117 percent of the RDA. It also has 38 percent of the RDA for vitamin K, as well as lesser amounts of vitamin A, vitamin E, thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid. For minerals, you'll get 7 percent of the RDA for potassium, and lesser amounts of calcium, iron, magnesium, phosphorus, zinc, copper, and manganese.
   
   I don't have the nutrition facts for a kiwifruit consumed with the skin on, but suffice it to say you'll get everything listed above plus a bunch more fiber.


5. Figs. While just about everyone has had Fig Newtons^® at some point in their life, few people have tried the fresh version of the fruit they come from. Surprising, considering that every year, more than a million tons of this fruit are produced internationally. While dried figs (and Fig Newtons) are available year-round, fresh figs are in season in summer, sometimes into autumn. There are more than 150 varieties of these weird, dangly-looking things, and they're highly perishable, so eat them within a day or two of buying them. Keep them refrigerated. A good fig is plump with a little give, but not mushy. If they smell sweet, that's also a good indication that they're ready to eat.One large raw fig has 47 calories,12 grams of carbohydrates, and 2 grams of fiber. You'll also get small amounts of pretty much every vitamin and mineral around, except vitamins E and B12, selenium, and sodium.Figs also have a laxative effect, so if you decide they're the fruit for you and you go on a little binge, try to do so close to a restroom.


6. Persimmons. Another colorful contribution to the fruit rainbow from Asia, persimmons are commercially available in two varieties. The most readily available is the hachiya, which is shaped a little like an acorn. You need to wait until they're super-ripe and soft before they become edible.Conversely, fuyu persimmons resemble tomatoes in shape and are slightly orange in color. They're edible (and delicious, I might add) while still firm.Both varieties are typically autumn fruit.
   
   And here's a little fun fact for you: Persimmons, like tomatoes, are technically considered berries. Who knew? They also contain small amounts of lycopene, an essential phytochemical thought to decrease the risk of cancer.
   
   One hachiya persimmon has about 118 calories, 1 gram of protein, 31 grams of carbohydrates, and 6 grams of fiber. It'll give you a hearty 55 percent of the RDA for vitamin A and 21 percent of the RDA for vitamin C. There's also 8 percent of the RDA for vitamin B6, 6 percent for vitamin E, and smaller amounts of vitamin K, thiamin, riboflavin, niacin, and folate. On the mineral front, there's 30 percent of the RDA for manganese, 9 percent for copper, 8 percent for potassium, and lesser amounts of everything else but sodium.

It may take a little searching, but most of these six exotic fruits are available at your local grocery store. If you're lucky, you might even find a few of them at your local farmers' market. So put down that apple, get your exotic on, and enjoy! ~Coach Mike

From the Team Beachbody Newsletter. To signup to have the Team Beachbody Newsletter sent to your inbox, visit gethealthfit.com.

Why You Need Shakeology®Now!

There have been a ton of responses to The Shakeology winter challenge, many of whom just want to know what this Shakeology stuff is! Simply put, Shakeology is one of the best things you can do for your overall health and wellness...and that's no understatement. Here's why:

Shakeology can help you:

1. Lose Weight


2. Feel Energized


3. Improve Digestion and Regularity


4. Lower Cholesterol

Tastes delicious, too!

Shakeology Works Two Ways

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.

What It Does

In an independent 90-day study, ¹ participants replaced one meal a day with Shakeology ^® and exercised regularly.

Here's what they told us: 

• "I felt full and didn't struggle with hunger."


• "I felt a better sustained energy throughout the day."


• "I have tons of energy. I feel so healthy!"


• "I replaced all my vitamin supplements. I felt healthy and energized."


• "I was able to think more clearly and stay focused."


• "I have more energy, less cravings, more endurance, and feel more youthful."


• "Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day."


• "I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!"

Here's what the doctor who ran the study observed about the participants: 

• They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.


• They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.


• They reduced their cardiovascular risk factors by an average of 24%.

How It Works

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

What's In It

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

• Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings


• Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption


• Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases


• Vitamins and Minerals your body needs to function for
  optimal health

Protein and Essential Amino Acids

• Help build and repair muscles


• Reduce hunger and food cravings


• Help keep blood sugar steady


• Support brain function to help promote alert thinking and reduce anxiety


• Promote healthy skin, hair, and nails

Shakeology includes whey protein isolate, an easily absorbable source of high-quality protein that's ideal for building and maintaining lean muscle mass. It also helps keep your blood sugar steady, reducing hunger and junk food cravings. Essential amino acids, found in protein, help the body repair muscle tissue and heal wounds; support the brain to promote calmness and alertness; and reduce hunger pangs. The whey protein in Shakeology provides a highly bioavailable source of essential amino acids.

Prebiotics and Digestive Enzymes

• Aid digestion


• Help boost the immune system


• Increase absorption of nutrients


• Help keep you "regular"

Shakeology contains many ingredients that are beneficial to the digestive system.Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract. They may also help with the absorption of minerals such as calcium. Digestive enzymes, from plant sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb. Cooking can destroy food's natural digestive enzymes, so there's a good chance that you don't get enough of them in your diet.

Antioxidants and Phytonutrients

• Get rid of harmful free radicals


• Help decrease inflammation


• Help boost your immune system

• Potentially decrease the risk of degenerative diseases


• May even increase longevity

Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help get rid of molecules known as free radicals, which damage cells and may be a key component of the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions. What's more, studies suggest that the natural mix of phytochemicals you get from whole-plant sources is more effective than taking them individually as nutritional supplements.

23 Vitamins and Minerals

• Get a wide range of essential nutrients


• Get your necessary vitamins every day


• Make up for dietary deficiencies

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry.

What doctors have to say about Shakeology^®

Dr. Stephen Patt, General Practice Physician

Nutritionally, Shakeology is superior to anything that I've seen out on the market right now. It's got some components that are very cutting edge. It's unusual to see this many good things in one place. The reactions I've had from people that I've given Shakeology to are uniformly positive. They've already solved a third of their problems by eliminating a bad meal or a potential bad meal.

Dr. Matthew Janssen, ER Physician

It's so easy in America to get foods that are full of calories. But to get foods that are balanced in nutrition, particularly one single food that you can eat and get balanced nutrition, that's a lot harder to come by. It's great to have something that's available that gives me a balanced normal meal in my day. Now for my morning routine, instead of grabbing leftovers from the fridge or a Pop-Tart, I have Shakeology that I've mixed up and take it with me in the car.

If I can convince each one of my patients to substitute one meal with a shake, or particularly a Shakeology shake, that would be a life-changing change for every single one of them. It's hard to get people to change their entire diets. But if you can get people to change one meal and take some of those calories out of their day, that would make a huge difference over time.

On a larger scale, obesity in America is the number one health risk in America. Obesity causes heart damage, hypertension, and also causes diabetes. If we as a nation could get our weight under control, that would absolutely get diabetes under control. It would get high blood pressure under control. It would get heart disease under control.

Dr. Marvin Slepian, Cardiologist

If you've had surgery, you are nutritionally down because surgery is like war. You've been through trauma and you need to recover. Using a product like Shakeology, which has the appropriate balance of nutrients, on top of a good, nutritional, balanced diet, can do dramatic things to lead to recovery. I've used it under tough situations myself where I've been up through crazy hours of the night.

Dr. Luz Renedo, Psychiatrist

My philosophy is that my health is my number one concern. If I'm healthy, I can enjoy life, I can work, I can have friends, I can go places. So I put a premium on the things that I put in my body. That's why Shakeology, for me, has been very good. I'm in my 60s and I have tried several other products that work for younger people, but they did not work for me. When I tried Shakeology, I didn't have any bloating that I felt with other products. It made me feel good. Shakeology has worked for me.

Shakeology Is America's #1 Physician Endorsed Nutritional Shake!

Our Bottom-of-The-Bag Guarantee

That's right, you can try Shakeology, consume the ENTIRE bag. If you don't like it, for whatever reason, just mail the empty bag back and you get a complete refund minus shipping. Yep, You're totally covered! Click here to try Shakeology.

The contents on this Site are for informational purposes only, and are not intended to provide any medical advice, diagnosis, or treatment. Always seek the advice of your health provider with any questions you may have regarding your unique needs and medical condition.

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The Shakeology 3-Day Cleanse

Here's how many people are jump starting

their health, losing lbs. and getting energized in 3 days with a simple drink!

The key is to follow the same regimen all three days.

Essentials:

• 3 Shakeology shakes per day


• 2 cups of green tea per day


• 1 or 2 pieces of fruit per day (optional)


• 1 salad for dinner-can include fish or poultry


• No dairy or extra sugars (this includes almond or soy milk)


• Drink 2 to 4 liters of water every day


• Only use low-fat dressing and easy on the salt and/or pepper to taste


• 2 snacks before/after any of the major meals (breakfast, lunch and dinner)


• Fruit is optional and it is discouraged (however, some of you may need the calories, while others may not)


• Power-workout participants (those who are already well conditioned) are recommended the higher numbers of calories


• For maximum results, do not use additives


• Dinner salad may include WHITE GRILLED PROTEIN-poultry of fhish only

Daily Regimen:

1 cup green tea to start the day

Breakfast:

1 scoop of Shakeology (140 calories)

1/2 cup of fruit (60 to 90 calories)--optional

Ice to taste

8 to 10 ounces of water

Snack 1 (85 calories):

1 piece of fruit (apple, pear, orange, banana, mango, etc.)

Lunch:

1 scoop of Shakeology (140 calories)

Ice to taste

8 to 10 oz. of water

1 cup of green tea of a detox tea

Snack 2: (you can have the second snack before or after dinner)

1 scoop of Shakeology (140 calories)

Ice to taste

8 to 10 oz. of water

Dinner:

Salad with grilled white fish or poultry (roughly 340 calories)

• Greens--3 servings of vegitables, plus 4 oz. of grilled white meat (fish or poultry)


• 2 tablespoons of dressing--no more!

Shakeology 3-Day Cleanse FAQ

1. How many calories per day?

• 800 t0 1,000 calories per day

2. How often can I do the Shakeology 3-Day Cleanse?

• Ideally, you should do it once per quarter (every 3 months)

As Seasons change

Before starting a new workout program

When you feel you need help breaking through a plateau

3. Can/Should I still do my workouts during the Cleanse?

• Depends on the individual


• You'll have less energy than usual so consider doing it during a recovery week


• Try not to do it in the middle of P90X® or Insanity®

4. Can I do a 1 0r 2-day cleanse instead of a 3-day?

• Yes! Some people will see results in 1 or 2 days


• We recommend against doing the cleanse beyond 3 days

5. Can/Should I take other Beachbody® supplements during the cleanse?

• Results and Recovery Formula: No, too much sugar/calories


• Others(Omega-3, etc.) Not necessary, but won't hurt either

For more information on the 3-day cleanse, or to Order Shakeology®, click here.

How to Make and KEEP a NY's Resolution

I'll bet that by now you've Already broken your New Year's resolution to exercise everyday  and eat right. Right? "Oh, well," You're probably telling yourself, "there's always next year...by the way, are you going to finish that twinkie?" Sorry if I sound overly fatalistic, but if  I do it's because numbers don't lie. Consider this: only 8% of you who've made a New Year's resolution will realize their goal. That means that nearly every single person who makes a resolution will fail to achieve it. You might say, "Well it's not about achievement necessarily so much as it's about having direction". Understood. But if you had the ability to accomplish, or at the very least be on track to accomplishing your annual goals instead of making empty promises to yourself, wouldn't you want to? Here are a few tips that have helped me achieve my health and fitness goals. And by the way, this is applicable to any long-term goals that you may have, not necessarily your health and fitness goals.

Preparation

Preplanning is always essential. You must make provisions to win before you begin, or when challenges come your way, you'll constantly be in reaction mode rather than action mode. Reacting to events is coming at them from a position of weakness. As Sunzi says in The Art of War, "the battle should already be one before the general enters the field of battle. You have to make provisions for ambushes in the road in advance. For example, if you're a physician whose made a resolution to lose, say 20 lbs in 2011, you'll possibly have to make meal provisions for those nights and weekends when you're on-call to avoid hitting the Golden Arches. Keeping a few extra packets of Shakeology in your glove box while you're stuck in the ER should keep you on track.

Think about What the possible challenges or roadblocks to your goal could be. planning early will give you plenty of time to iron out the kinks.

Note: This article has been posted in January, well after New Year's Day, but all is not lost. Consider using the first day of spring, (March 20th) as your "New Year's Day". After all you would be starting over along with the rest of nature. Everything else in creation will be begining with you and I'd be willing to bet that we humans would fare a lot better hitting the reset button when the rest of the natural world (at least in our hemisphere) is doing the same.

Broadcast your intentions

Shining the light of day on your goals is essential. Let your friends know what you're planning to accomplish, people who will hold your feet to the fire. It's especially helpful if you have a close friend or a spouse who holds a similar dream for themselves. Can't find a partner? consider going on WOWY, the Team Beachbody online gym. There you'll find people just like you who desire to lose a few or a lot of pounds. In WOWY, not only can you schedule workouts with others and chat afterwards in the cool down room, but you can win up to $1,000 in cash and prizes just for logging in your workout. There, you and your workout buddies can keep each other accountable and you get to make potential life-long friends... don't laugh, it happens. Click here for more info on WOWY

Have a strategy

In life, you don't get what you deserve, you get what you plan. I promise you there are people less capable than you are in the area of your health and fitness who are succeeding head and shoulders above most of the population because they've discovered the importance of and the power in having a strategy to achievement along with a corresponding commitment to stick to it.

Track your progress




A practice that I learned from Tony Horton at a Team Beachbody workshop was jotting my workouts down on a calendar 1 month in advance in black ink. Each day that you accomplish your goal, X it out on your calendar in red ink. A can tell you from personal experience you'll do anything you have to in order to have every day marked red! There's something about seeing your accomplishments right there in black and white (and red) that motivates you to keep it up. It's a powerful feeling seeing that for 2 months straight, you didn't miss a single workout day!



Do a quarterly assesment just like corporate America does in order to take stock of what's working and what needs to be tweeked a little in order to maximize success. If you've been succsessful (and only you get to define what success is) then this is the time to reward yourself with an indulgence. Eat guilt-free for a weekend (that's right, a weekend). And because it's just once a quarter, don't waste it on microwave pizza and Dos Equis beer. Splurge, you will have deserved it!

Don't quit!

If you've failed by falling off the wagon, don't beat yourself up. The difference between those who accomplish there health and fitness goals and those who don't is not that the achievers never fail. It's that WHEN they fail, they keep going. It's like I tell my kids, "You're never a failure unless you quit. Now quit crying and go get daddy a beer".

~Coach Mike

Welcome to Mike Ezell Fitness!

So, yes, The Get Health Network (TGHN) is now Mike Ezell Fitness! Don't worry, I'll still have the same informative articles that has come to define this blog for nearly 500 subscribers. The biggest difference will be that most if not all of the articles will be from me instead of outside contributors (fellow Beachbody coaches, subscribers, friends etc).

The entries will be a little more personal and a little less frequent, but that just means they'll have better content since I won't be churning out articles each day. At least once a week you'll be updated on the latest Team Beachbody news and events. In addition, You'll get tasty and healthy recipe ideas and health and fitness tips and trends! So Happy New Year Subscribers! Together lets make 2011 the healthiest year yet! ~Mike Ezell

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