Hurry, it's starting on September 10th!

Ingrid M. Hughes,
Independent Team Beachbody Coach

Website: www.IngridInPa.com

IN THIS ISSUE:

Coming Sept. 17: Pumpkin Spice Shakeology!
5 Simple No-Cook Snacks to Make this Week
Healthier Versions of Your Favorite Lattes
6 Healthy Spices that Amp Up Flavor (not Calories)
Last Chance to Save $10 With VIP Early Access for LIIFT4 and Mes de Más!
Final Days! Save Up to 60% on Beachbody Apparel!
Recipe: Caramel Cocoa Shakeology
Video Recipe: Mushroom Cap Pizzas

Coming Sept 17: Pumpkin Spice Shakeology!

For the first time ever, the BIGGEST flavor of the season is coming to Shakeology! Pumpkin Spice Shakeology!

For a limited time only, starting September 17, 2018, in the U.S. and October 11, 2018, in Canada, you can order Vegan Pumpkin Spice Shakeology in 14 single-serve packet boxes as a one-time purchase while supplies last.

Now you’ll be able to enjoy the delicious taste of fall — without derailing your health and fitness goals.

Why do you love fall so much?
The cozy sweaters, colorful fall leaves, and — oh, yeah — your favorite pumpkin spice beverage! And that’s exactly why we made Vegan Pumpkin Spice Shakeology. This rich and creamy vegan shake features notes of pumpkin spice — cinnamon, nutmeg, and ginger. It’s incredibly tasty on its own, mixed with milk or almond milk for a creamier version, or simply added to your favorite Shakeology recipes.

And best of all, you get to enjoy Pumpkin Spice Shakeology guilt-free, because it has all the nutritional benefits of Shakeology you’ve come to know and trust. It’s meticulously crafted with a potent blend of protein, probiotics, digestive enzymes, antioxidants, vitamins, and minerals. No need to stop by the coffeehouse for a sugar-loaded calorie bomb this year!

Why Is Pumpkin Spice Shakeology Better?
A pumpkin spice latte can cost you over 380 calories and it has very limited nutritional value. Shakeology, on the other hand, helps you build a foundation of health while also helping you reach your fitness goals. Best of all, you can drink Shakeology every day. It’s part of a healthy routine that helps fill any nutritional gaps and properly nourish your body.*

Plus, Pumpkin Spice Shakeology has all the flavors of fall you love so much — warm cinnamon, spicy nutmeg, and ginger — which makes it a no-brainer when you want a sinfully delicious treat without any of the guilt.

Pumpkin Spice Shakeology is also one of the best ways to invest in your health during one of the busiest times of the year. With kids back in school, work commitments, and the weather getting cooler, Shakeology gives you those crucial nutrients you need to be fueled and ready to take on your day.*

And like all Shakeology flavors, Pumpkin Spice Shakeology is the result of thousands of hours of research and formulation, a no-compromise approach, and world-class quality assurance. You know you’re getting a superior product here.

So get ready to enjoy your best fall season — and don’t wait to get your Pumpkin Spice Shakeology as soon as it’s available, because it’s sure to sell out!

Where Can I Buy Pumpkin Spice Shakeology?

From me, your coach! Message me if you are interested!
It will be available in the U.S. and Canada in limited quantities only while supplies last.
Each box contains 14 single-serve packets.
There is no monthly subscription option, only one-time purchases.
You can buy up to 5 boxes per transaction for a total of 20 boxes per account

As mentioned, Pumpkin Spice Vegan Shakeology is a limited-edition flavor, so you’ll need to act fast when it goes on sale. Once it’s gone, it’s gone!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

5 Simple No-Cook Snacks to Make this Week

No time for meal prep? At least you can be prepared with a few nutritious no-cook snacks to get you through hectic days, and keep you from hitting the vending machine or fast food window.

These no-cook snack boxes are easy to put together and are filling enough to pass for a regular meal, or you can snack on them throughout the day. Each has protein or healthy fats to help satisfy hunger and fiber to keep you feeling full longer. They pack lots of color and flavor, too, to appeal to your taste buds when that mid-afternoon rumble in your tummy cries out for FOOD!

How Do Snacks Fit Into Your Healthy Meal Plan?
If you’re working hard to eat healthy at breakfast, lunch, and dinner, don’t give in to temptation at snack time. Use these snack combos to up your snack game from a basic apple or bag of carrot sticks to something you’ll actually look forward to eating every day. Portion Fix equivalents are included for each snack box, so you can easily add it to your meal plan!

Healthy Snacks for Kids
These snack box combos are great ideas for kid, too! Kids are notoriously picky eaters (and some of you grown-ups are, too!). However, so many snacks targeted to kids are light on nutrition and heavy on sugar and artificial ingredients.

You may look at these snack ideas and laugh: "My kid would NEVER." That’s OKAY! It can be tough to please developing palates. Use these snack boxes as templates to create your own snack ideas based on foods they do like. Swap kiwi for blueberries or apple slices, trade guacamole for hummus. If celery is a no-go, how about baby carrots? Some kids will only eat celery when it’s cut into very thin sticks, or carrots if they are sliced into circles. Whatever it takes. A little bit of peanut butter makes both better.

Give Me Protein Snack Box
What’s in this snack: 2 hardboiled eggs. 4 oz. deli turkey, 1 oz cheese, 1 cup celery sticks with 1 Tbsp. peanut butter
Portion Fix containers: 1 green, 2 red, 1 blue, 3 tsp.

Fruits and Nuts Snack Box
What’s in this snack: ¾ cup plain 1% Greek yogurt mixed with 1 tsp. honey and ½ tsp. cinnamon, ½ cup strawberries, ½ cup nectarine or orange wedges, ½ cup green grapes, 12 raw almonds
Portion Fix containers: 1½ purple, 1 red, 1 blue

Easy Roast Beef Pinwheels
What’s in this snack: ¼ cup goat cheese, 4 oz. sliced roast beef, ½ cup spinach rolled up in 1 6-inch whole wheat tortilla and sliced into pinwheels, ½ cup cherry tomatoes, 1 kiwi (or plum, or small tangerine)
Portion Fix containers: 1 green, ½ purple, 1 red, 1 yellow, 1 blue

Chips and Dips Snack Box
What’s in this snack: ½ cup baked corn tortilla chips, ¼ cup guacamole, ¼ cup pico de gallo, ¾ cup bell pepper sticks, ½ cup pineapple cubes
Portion Fix containers:1 green, ½ purple, 1 yellow, 1 blue

No-Cook Snacks for the Sweet Tooth
What’s in this snack: 1 cup raspberries (or blueberries), 4 chocolate or plain Graham crackers (1 sheet), 1 Tbsp. cacao nibs mixed with 2 Tbsp. unsweetened coconut flakes
Portion Fix containers: 1 purple, 1 yellow, 1 orange, 3 tsp.

Healthier Versions of Your Favorite Lattes

Fall is bearing down on us this month, and that means the season for festive flavored lattes has begun!

While that triple-pump cinna-swirl cookie-latte might give you the warm fuzzies, it can be a nutritional disaster. “These crazy coffee drinks are not coffee — they’ve become desserts,” says Denis Faye, Beachbody’s senior director of nutrition content.

We analyzed three popular (and admittedly yummy) lattes to see what you’re really sipping — and how you can make these seasonal treats a whole lot healthier.

Quick disclaimer: Check your expectations, because we can’t duplicate these sugar-laden beverages within our nutritional guidelines. But, Faye says, “You can create indulgences that aren’t train wrecks.”

Once your taste buds get used to the cleaned-up versions, you may actually prefer them — and these healthier versions can get you in the fall spirit without undoing all the hard work you put in over the summer!

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

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

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

McCafe Caramel Mocha
What’s in there: At least coffee is the first ingredient in this drink, so that’s a win. “But then the wheels fall off,” Faye says. This may seem like the perfect cure for your Halloween-candy cravings, but at 53 grams of sugar per medium (16-ounce) cup, it’s like eating eight pieces of caramel candy. Sugar, corn syrup, high fructose corn syrup, and dextrose all add to the insane sugar tally. It also contains Red 40, a dye… in case you like your coffee red?

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

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

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

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

6 Healthy Spices that Amp Up Flavor (not Calories)

According to the American Heart Association, most of us consume too much sodium, and for good reason: salt enhances the flavor of ingredients. But did you know that spices can enhance the flavor of your food just as effectively as salt?

Spices also perfume your recipes, which could impact your waistline, too. According to research published in the journal Flavour, we unconsciously take smaller bites and eat up to 10 percent less when a meal has a strong aroma. It also doesn’t take an advanced degree to work out that the more flavorsome your food, the more satisfying your meal.

Add Pizzazz to Your Dishes with These 6 Healthy Spices

Best for Seasoning: Black Pepper
Healthy benefits: Black pepper’s major ingredient, piperine, has been researched for its potential health benefits. One preliminary cell study by researchers at Sejong University in South Korea found that piperine may impact fat cells. This has not been shown in humans but may spark additional research in the battle against obesity.

How to use: Throw whole peppercorns into stocks, stews, and sauces (it’s notoriously good on steak) and grind on every savory dish imaginable to bring out its flavor.

Storage: Black peppercorns last up to four years in an airtight container, stored in a cool, dark cupboard.

Best for Curries: Turmeric
Healthy benefits: This golden spice is a must for every curry and it contains curcumin, a compound that can help your body adapt to exercise-induced stress. What’s more, curcumin when taken in high amounts (considerably more than you’d put in curry, for the record) has been shown to benefit a number of systems, including blood flow, antioxidant responses, and digestive health.

How to use: You can grate the root fresh (it’s less bitter) or buy it dried and ground to sprinkle into curries. For a fail-safe stir-fry, toss turmeric in a wok with sesame oil, ginger, onion, garlic, and a rainbow of vegetables.

Storage: Turmeric root lasts for up to two weeks in the fridge, while ground, dried turmeric can sit in your pantry for three years.

Best for Salads: Chilies
Healthy benefits: The hot pepper’s active ingredient, capsaicin, may play a role in influencing metabolism and increasing satiety. One small study in the British Journal of Nutrition showed that subjects who ate the “maximum tolerable dose” of red chili peppers at lunch ate less fat — and therefore less calories — for the rest of the day.

How to use: Finely chop one deseeded red chili pepper and mix with half a freshly-squeezed lemon and a dash of olive oil for a light and zingy dressing.

Storage: Fresh chilies will keep in the fridge for a week, but you can keep them ready-chopped in your freezer, safe in the knowledge that they’re good for up to a year. Dried chili flakes can be stored in your cupboard for up to two years, though they will lose some of the potency with age.

Best for Baking: Cinnamon
Healthy benefits: Cheat meal time? To help reduce some of the blood sugar spike you get from sugary foods, add a little cinnamon to your treats. The spice has been reported to support blood sugar levels; however, the mechanism for this is not fully understood.

How to use: Generally, most recipes can comfortably accommodate a third less sugar than the recipe suggests. If you test it and like it with less sugar, go with it. If not, remake the recipe using a little more (but not all) of the sugar until you find your happy medium. Add an extra teaspoon of dried cinnamon to the recipe for a natural, warm, subtle extra sweetness.

Storage: Dried, ground cinnamon lasts in an airtight jar for up to three years; ditto for dried cinnamon sticks.

Best for Tea: Chai
Healthy benefits: One cup boasts just a third of the caffeine you get in a cup of coffee, plus its dream team blend of six spices — ginger, cloves, cardamom, cinnamon, black pepper, and fennel — have been used in Ayurvedic medicine for centuries to help support the immune system, digestion and the circulatory system.

How to use: Infuse a chai tea bag in boiling water for three minutes, then stir in milk and a tiny dot of honey to taste.

Storage: Tea bags will last for up to a year in the pantry. It’s still safe to use them after that, but the flavor is less intense.

Best for Everything: Ginger
Healthy benefits: If you’re feeling queasy, try a little ginger. Scientists at the University of Exeter found ginger may help relieve temporary nausea, including that due to seasickness, and morning sickness.

How to use: Fresh ginger works best blended in smoothies, chopped into stir-fries, or grated into hot water for tea; use half an inch of the root per serving. For baking, opt for a teaspoon of dried ground ginger.

Storage: Ginger root stays fresh in the fridge for around two weeks, but when the spice is ground and dried, it keeps in an airtight container in the pantry for up to three years.

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Check out all of the LIIFT4 Challenge Pack options and savings by clicking here, and scrolling down to the bottom. Remember to message me if you want to join my September 10, 2018, support group, and also if you have any questions or want help choosing the best Challenge Pack option for your budget and needs.

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Caramel Cocoa Shakeology

Satisfy your sweet tooth and get a caffeine pick-me-up with this coffee house-inspired smoothie recipe for Caramel Cocoa Shakeology. It blends the flavors of coffee, caramel, and cocoa in a healthy, satisfying snack.

• 1 cup water
• 1 cup ice
• 1 scoop Café Latte Shakeology
• 1 Tbsp. unsweetened cocoa powder
• 1 tsp. pure caramel extract

Place water, ice, Shakeology, cocoa powder, and extract in blender; cover. Blend until smooth.