One Year Anniversary Top Ten Posts!

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Me and my babies 2015!

Me and my babies 2015!

Well, a year goes by so quickly, doesn’t it? I can’t believe it’s been a year since I began writing this blog. I have enjoyed writing it, and have truly loved all of the comments, enthusiasm and encouragement I have received from my readers. I have actually met people during this past year, and when I’ve told them my name they’ve asked me if I write a blog! So the word is definitely getting out about what I do and I appreciate that. In honor of my one year blogiversary, I thought I would write a “best of” post, highlighting the 10 posts I have received the most positive feedback on, and the ones I think are the most reflective of my message. It’s a walk through memory lane for me, and I hope you have gotten something positive from them as well.  My list is displayed “Letterman style” starting with number 10 and working my way to number 1. To read the posts in their entirety, click on the link at the end of each section.

Lift Your Way to Health!

Lift Your Way to Health!

10. “Lift your way to weight loss- and a healthier body!”- This was a post I wrote about the benefits of lifting weights on the body. I am still enjoying my weights and just lifted this morning!

https://vitalvaldecap.com/2015/02/05/lift-your-way-to-weight-loss-and-a-healthier-body/

Do what scares you!

Do what scares you!

9. “Why you MUST do what scares you!”- I really enjoyed writing this one, and had many tell me this was their favorite post I’ve written. I liked it because it was so indicative of positive changes I’ve made over the years, and zip lining was a blast!

https://vitalvaldecap.com/2014/12/09/why-you-must-do-what-scares-you/

My Fitness Pal!

My Fitness Pal!

8. “My Fitness Pal is my fave fitness pal!”- This post is important because it focuses on the importance of journaling what you eat in order to maintain a healthy weight. Journaling is one of the keys to fitness success, and the My Fitness Pal app not only is a food journal, but also keeps track of the calories you expend through exercise, calories eaten, steps taken, nutritional breakdown of foods eaten each day, weight progress, and much more.

https://vitalvaldecap.com/2014/10/15/my-fitness-pal-is-my-fave-fitness-pal/

Grow your own food!

Grow your own food!

7. “Grow your own food!”- This is one of my first posts and discusses my philosophy about the importance of growing your own vegetables and herbs. My vegetables and herbs have been planted already this year and are growing like crazy. I can’t wait to eat a tomato from my own garden again!

https://vitalvaldecap.com/2014/05/27/grow-your-own-food/

Eggs- truly a bonanza of health benefits!

Eggs- truly a bonanza of health benefits!

6. “An EGGceptional protein!”- This post reflects my health philosophy about the importance of eating lean proteins, and eggs are one of my favorites! Eggs are versatile, full of nutrients and delicious- like I said, they’re EGGceptional!

https://vitalvaldecap.com/2014/08/22/an-eggceptional-protein/

DON'T SIT TOO LONG!

DON’T SIT TOO LONG!

5. “Sitting is the new smoking!”- This was a post in which I talked about how bad it is for your health to sit for long periods of time, and alternatives to sitting at work and at home (I guiltily jumped off my chair just now and am standing while composing this post!). It’s a good reminder for all of us!

https://vitalvaldecap.com/2014/09/12/sitting-is-the-new-smoking/

Oh how I love the sun- and it's GOOD for you!

Oh how I love the sun- and it’s GOOD for you!

4. “Here Comes the Sun, and it’s Alright!”- One of my favorites because I believe it imparts critically important information that you won’t get from mainstream media. Many studies support what I’m saying about the sun and it’s role in vitamin D production. Email me if you’d like more in depth information.

https://vitalvaldecap.com/2014/06/09/here-comes-the-sun-and-its-alright/

Sugar is one of the worst things you can eat!

Sugar is one of the worst things you can eat!

3. “Sugar- the new cigarette?!”- This is another post that most closely aligns with the message I’m trying to deliver about how terrible sugar and all non-whole grain carbs. Sugar truly is the new cigarette in terms of devastation to our bodies.

https://vitalvaldecap.com/2014/07/09/sugar-the-new-cigarette/

This is how I eat!

This is how I eat!

2. “Mediterranean “diet” is the way I eat!”- I love this post because it delivers a very important message about not following diets, but adopting a healthy way of eating. That’s the way to get to a healthy weight and stay there. Eating like the people who live along the Mediterranean Sea is known to be a way to long term good health, and is the way I’ve been eating since becoming an adult.

https://vitalvaldecap.com/2014/07/15/mediterranean-diet-is-the-way-i-eat/

It really doesn't!

It really doesn’t!

1. “FAT doesn’t make you fat!”- My favorite post, and the one I’ve gotten the most comments on. Again, it’s a message I feel compelled to deliver because I don’t feel the mainstream media is delivering it. This post discusses carbohydrates and their role in weight gain for the body. I also discuss how fat is really good for you, and essential in the maintenance of good health. This is so critical for my for my readers to know that I’m going to repeat it, FAT DOESN’T MAKE YOU FAT, EXCESSIVE NON WHOLE GRAIN CARBOHYDRATES DO! Read the post for more information.

https://vitalvaldecap.com/2014/09/19/fat-doesnt-make-you-fat/

And that’s my top ten list of posts for my one year anniversary. It has been an honor to provide information for my readers, and I have appreciated all the support and positivity I have received. I also want to give an enormous shout out to my amazing daughters who have helped me with technical issues, proof reading, post ideas, cooking prep, editing, etc, etc, etc. They’ve been my biggest cheerleaders (imagine that!)! Also, thanks to my family and friends who have shared my posts on their Facebook pages, and been so supportive to me and my blog.I hope you’ve read something that helps change your life for the better on this page. I write for this reason. So again thank you from the bottom of my heart for all the love. I return that love to you tenfold which will help you live a life of vitality- with Valerie!

SHAKE Your Way to a Life without Sugar!

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Angels anxiously awaiting their shake!

Angels anxiously awaiting their shake!

Did you eat sugary desserts during the holidays? I know I ate more of those kinds of foods than I usually do. Christmas cookies are delicious, especially when homemade by a talented baker, and it’s really hard to resist them, isn’t it?

But, the downside to this is that sugar is just not good for you, in fact, sugar is considered more toxic for your health than smoking! Besides the weight gain issue, the reality is that sugar is considered to be the number one culprit in causing cancer, heart disease, diabetes, and other deadly diseases. See my previous blog post, “Sugar- the new cigarette?!” , for more details about the dangers of consuming sugar. The problem is that sugar isn’t just in baked goods and sweets, sugar is in ALMOST EVERY PROCESSED FOOD we eat, so even though we as a nation are using less sugar from the sugar bowl, we are consuming more sugar through processed foods than ever before.

True!

True!

So what is the solution to this problem and how do we eliminate sugar from our diets? I believe the answer is to avoid as much processed food as possible by cooking almost every day, and then utilizing the leftovers on the days I don’t cook. Also, choosing organic and local foods whenever possible for the freshest meats, fruits, and vegetables helps create food with lots of flavor so I don’t have to used processed items to enhance the taste of my dishes. Another solution is to patronize restaurants that serve local, fresh and in house made food items, which ensures that the food you’re eating when going out for dinner doesn’t contain sugar.

I recently attended a conference and heard a speaker named JJ Virgin who was talking about the dangers of consuming sugar and how prevalent sugar is in many foods we eat. I really liked her as a speaker and felt her message mirrored many things I’ve posted about in my blog. She had a recipe for a shake she called “Sugar Impact Shake” that I have used as a model for my shake recipe, with a few modifications. I’ve been making this shake and I really like it, both as a healthy meal replacement, and as a way to detox from all the sugar. The shake contains no sugar or fruit, but it tastes really good. Here’s the recipe!

Sugar free Protein Shake

1. Start with 1 cup of almond, coconut or cashew milk, and pour it into your blender.

1. Start with 1 cup of almond, coconut or cashew milk, and pour it into your blender.

2. Add one scoop of high quality protein supplement. Mine is from Guyer Institute and contains many vitamins and minerals in addition to the 10 grams of protein per scoop.

2. Add one scoop of high quality protein supplement. Mine is from Guyer Institute and contains many vitamins and minerals in addition to the 10 grams of protein per scoop.

3. Add one tablespoon of coconut oil.

3. Add one tablespoon of coconut oil.

4. 1-2 tablespoons of NATURAL ground flax, chia, hemp or nut butter (not peanut). I used freshly ground almond butter.

4. 1-2 tablespoons of NATURAL ground flax, chia, hemp or nut butter (not peanut). I used freshly ground almond butter.

5. Add 1 teaspoon of a good quality probiotic. This one is from Guyer Institute and contains 600 billion healthy bacteria per serving.

5. Add 1/2 teaspoon of a good quality probiotic. This one is from Guyer Institute and contains 600 billion healthy bacteria per serving.

6. Add as much ice as you'd like and blend until smooth. Then pour and drink!

6. Add as much ice as you’d like and blend until smooth. Then pour and drink!

This shake tastes so nutty and fresh with the almond butter/milk, and coconut oil. I like a lot of ice so it’s super cold too because I think it’s even better that way. I don’t miss the sugar in this shake and I don’t think you will either. I drink it as a meal substitute and it’s very satisfying as such. It has only 405 CALORIES PER SHAKE TOO!! It also contains healthy fats from the almond butter and coconut oil, fiber from the almond butter, 17 grams of protein from the almond butter and protein powder, 180 mg protassium and 10% RDA for calcium from the almond milk, additional calcium, iron and vitamins from the Guyer Institute protein powder, and 600 billion friendly bacteria from the Guyer Institute Ecobiotics. Try this no sugar shake to help detoxify from all the sugar in your life, and try to avoid processed food as much as possible. Avoiding sugar and drinking this shake will help you live a life of vitality- with Valerie!