Individuals who are allergic to gluten or suffer from celiac disease must eliminate gluten from their diet or suffer the consequences. Those who can't tolerate gluten experience bloating, gas, diarrhea and severe abdominal cramps when the immune system attacks the lining of the digestive tract. Gluten is a protein that can be hard for some people to digest. It's common in many of the foods we eat, including grains and frozen vegetables, so how can we avoid it if we want to follow a gluten free lifestyle?

While gluten is abundant in most of our diets, it can be avoided if you choose the right types of foods. The following tips will help you cut gluten out of your diet and alleviate many of the symptoms celiac patients experience.

Read Labels
Gluten is found in many of the foods we eat. It can be hidden in small amounts in everything from soy sauce to frozen vegetables. One of the most effective ways to cut gluten from the diet is to read labels. Many foods have notices that state they are “gluten free”. Reading labels will also give you a good idea of other ingredients you may choose to avoid. A gluten free diet can be achieved if you are observant about what your foods contain and how labels display the information.

Know Your Gluten Tolerance Level
Having celiac disease means a person cannot tolerate gluten in any form. Others who have gluten sensitivity, however, may be able to tolerate it in small amounts. Discussing the problem with a physician will help you determine whether or not you can tolerate gluten and in what levels.

Eat Raw Foods
Eating raw foods in their freshest possible state is another way of cutting gluten out of your diet. Learning what foods contain it naturally will help you avoid them and prevent you from buying products that have it as an ingredient. Fresh foods are less likely to contain extra ingredients that include gluten in the mix.

Eliminate Foods with Excessive Amounts of Preservatives
Foods that have high levels of preservatives may also include gluten. For example, soy sauce may be used in oriental vegetable dishes. Since it has gluten in it, it would incorporate it into the product. By eliminating foods that have excessive amounts of preservatives, you avoid hidden sources of gluten that can cause stomach upset and gastrointestinal distress.

Add a Vitamin/Mineral Supplement to Your Diet
Diets that are gluten free can sometimes lead to various degrees of malnutrition and vitamin/mineral deficiency. Adding a multi vitamin/mineral supplement, like Simple Being Daily Personal Vitamin Pack will prevent deficiencies and provide the body the nutrition it needs to remain healthy and functioning at its best. If you are receiving adequate nutrition on a gluten free diet, a supplement can help boost the immune system and prevent illness and disease.

Gluten free diets aren't for everyone. They are beneficial, however, for those who have to be extremely careful about the foods they eat. Physical discomfort caused by gastrointestinal distress can be debilitating causing a person to avoid participating in day to day activities. Choosing a gluten free diet can lead to a healthier lifestyle for those who need to make drastic changes in the types of foods they eat.

Wondering How To Get Abs?

Well, I’m going to help you with that!

Everyone has abs, but most people’s abs are hiding under a layer of fat.  YES you can get them to appear from very restrictive dieting and a ridiculous amount of crunches but NO they won’t be “functional”, and they won’t stay for long.

If you want to HAVE abs that stay around all year, you have to do things differently. I always have abs and they don’t “disappear” either.  And YES I have had a baby and yes, I am 41 so age and motherhood is not an excuse. They stay because of my lifestyle.

Want to know what I do?

I workout INTENSE.

I don’t mean “read on the elliptical for hours” as that is NOT intense and will NOT change your body. I mean the intense, work HARD, drenched in sweat, heart pounding, give it EVERYTHING you got, can’t get up off the floor at the end of the workout kind of intense. THAT is intensity and THAT is what changes your metabolism and destroys body fat so those abs will come out of hiding!

I don’t diet or have “clean vs cheat days”

I eat a way that fits into my lifestyle. I eat natural, unprocessed food and I do not count calories. I LISTEN to my body, I feed it what it craves and I eat to fuel for performance.

I NEVER do crunches

They are NOT functional and they are horrible for your lower back. Everything I do involves my CORE – from plyos, to weights to just sitting at my desk. My CORE is always activated and the result is that you can see my ABS because of my nutrition.

 I NEVER do long, slow, drawn out cardio.

I may run or hike for enjoyment, but NOT to lose body fat. It is a waste of time.

Here is the thing, percentage wise, slow cardio taps into more fat than muscle and carbohydrate stores BUT OVER ALL calorie deficit is MUCH LESS than High Intensity training. All you do with long slow cardio is trade calories out for calories in as it makes you HUNGRY! Also, high intensity speeds up your metabolism for the REST of the day, while the slow drawn out stuff does NOT.

The high intensity also helps with muscle development and more muscle means the faster your metabolism is, ALL the time, even at rest. So NO, long and slow is NOT effective for fat loss. If someone does not agree with me that is fine.  Like I always say, “do what works for you!” If that is working GREAT!  If not, time to change it up!

Want help uncovering your OWN abs? Get my Shredded Abs program HERE

Excuses or Solutions…YOU Decide!
- Natalie Jill

About Natalie Jill:
Natalie Jill helps people across the globe reach their health, fitness, life and business goals. Natalie is a well-known Licensed Sports Nutritionist and Certified Personal Trainer who was diagnosed as having Celiac Sprue over 12 years ago, and that is why she specializes in weight loss consulting and helping people with food allergies and intolerance’s. Learn how Natalie handled adversity and find out how she "made her own luck". Ready to change your life today? Start by CLICKING HERE. To know more about Natalie Jill, you can visit her Google+ Profile.

Find Natalie Jill on Twitter, Facebook, & Youtube

We don't know about you, but snacks are our favorite meal of the day :) We've combined some of the our favorite snack recipes from around the web with our gluten-free friends in mind. Enjoy and let us know how your snacks turn out! P.S. If you want to share your home-made snacks with us, feel free to send them to Bulu Box HQ ;)

Dark Chocolate Avocado Truffles via Apple of my Eye
Dark. Chocolate. Avocado. Truffles. Just let those words sink into your brain. We're not making this recipe up, it exists. Bonus – it's gluten free and vegan! These truffles taste just as rich and delicious as the ones made with loads of sugar and heavy cream! Total win!

Roasted Corn & Red Pepper Guacamole via Two Peas & Their Pod
This is the perfect recipe to add to your tailgate for the gluten free gang. Pair this delicious guac dip with your favorite corn chips and we promise it'll be gone before you know it! So fire up the grill and start concocting one of the greatest guac dips that will have your guests asking for more :)

Pineapple Mango Cayenne Popsicles via Nutrition Stripped 
Try these refreshing popsicles that aren't only delicious but healthy and natural! These popsicles are sweet, hot and tangy – equaling a party in your mouth! The tropical feel with these sweet fruits and a little heat from the cayenne will taste amazing, especially with the added bonus of metabolism boosting cayenne!

No-Bake Granola Somoa Bars via Averie Cooks
Ya know those delicious, out the this world girl scout cookie Samoas? What if we told you that those can be made into bar form AND healthy? Well, your dream has come true, you can! They're satisfying, filling, hearty and unlike store-bought granola bars where you fee like you just ate air and need at least two, one is plenty with these! Did we mention they're also vegan, gluten-free and easy to make?

Light & Nutty Maple Mix via With Style & Grace
Snack lovers are going crazy over healthy trail mixes! Try this gluten-free and dairy-free trail mix that's light, crunchy and has a nice balance of sweet and salty. You can even toss this yummy trail mix into your yogurt for breakfast or in a ziploc bag for a quick energy snack!

Having a garden in the city can be a challenge but the benefits are worth the effort! Gardening in urban areas is increasing in popularity as more people desire their own healthy, homegrown food and seek to lower their grocery bills. You will need to overcome the obstacles of having an adequate water supply and combat the radiant heat from paved surfaces but getting outside every day to tend your plants is a rewarding form of exercise. By following some proven practices, you can keep your urban garden going strong.

Plant in Containers
It's unlikely you have access to a patch of earth in the city so create your own by using containers for your plants. The advantage of container gardening is that the pots are easy to move around. Vegetables and herbs grow wonderfully in containers as many of them are compact and produce a nice harvest. Give your plants ample space to grow in the containers so they don't become crowded and stunted.

Use Proper Soil
The location of your urban garden determines the soil you need. Soil from the ground isn't a good choice for your urban container garden. Use potting soil instead. Potting soil is lighter, drains better and is formulated to prevent weeds from growing. If your urban garden is in a plot of earth outside somewhere, make sure the soil drains well and has the proper nutrients. A larger urban garden can require more frequent weeding which is good exercise. If weeding isn't your favorite form of fitness though, stick to container gardening.

Provide Adequate Sun
Most vegetables require full sun and enough water to keep the soil moist. Full sun doesn't mean blazing heat though and plants can get fried in excessively high temperatures. Heat in the city is amplified as it radiates off pavement and other hard surfaces so closely monitor the condition of your plants. Periodic time in the shade can keep your plants healthier.

Water But Don't Drown
Plants need water to survive so be sure you provide enough. Vegetables require soil that is moist. In order to keep the moist but not flooded, it has to drain properly. Make sure your containers have holes in the bottom for the excess water to drain. Balconies and rooftops get extremely hot and dry so watering every day can be required. These trips from the water supply to your plants to keep them going strong is also healthy for you as it provides a reason for daily physical activity. 

Feed Your Plants
Plants need food to survive and they don't receive it from ordinary gardening or potting soil. For container gardening, use potting soil with fertilizer in it or add in your own. A larger garden requires fertilizer right when you plant. The fertilizer needs to be mixed throughout your soil to provide ample nutrients. Provide additional fertilizer every couple weeks to keep your plants healthy and fed.

Keep Your Containers in Reach
If you're planting in hanging baskets, place them at a height that makes them easy to water. Taking them down periodically to check the soil and add more fertilizer is good exercise but bringing them down every day can become tedious. 

Urban gardening requires patience and perseverance. The rewards are a healthier, more natural food supply for you and daily motivation to get outside for physical activity. Start out small with your garden and as you become comfortable growing and maintaining your plants, add on a bit more each season. Soon you'll have an urban garden to be proud of and inspiration to live a healthier, more active lifestyle.

We know the weekends can sometimes be an excuse to cheat on our healthy diets, but with these delicious, hearty and delicious breakfast options using Manitoba Harvest Hemp Hearts and Garden of Life RAW Meal, your taste buds will only think you are cheating.

Start off with our Garden of Life RAW Meal Piña Colada Smoothie!

And finish with our Manitoba Harvest Hemp Hearts Parfait!

Melatonin
Melatonin is an important hormone that's made in your body to help control your sleep cycle. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the night, and then drop in the early morning hours. Natural melatonin levels slowly drop with age so taking a melatonin supplement can be extremely useful, to get a good night's sleep!

Product to try: Dream Water 

Collagen
Collagen is the main protein of connective tissue and is responsible for so many things like, skin firmness, skin moisturisation, constant renewal of skin cells, strengthening ligaments, cartilage and bone and normalizing the immune system. During your sleep cycle, your hormones are released to create collagen. If you aren't able to get enough sleep or need more collagen then taking a supplement is right up your alley!

Product to try: BioCell Collagen

Probiotic
Did you know that your intestinal tract is home to approximately 100 trillion microorganisms that help promote gastrointestinal function, metabolism and account for 70% of your immune function? Processing of foods have depleted the ability for our body to create healthy bacteria. Taking a probiotic can help restore your body's proper balance of bacteria by recolonizing the good bacteria and strengthening your immune system.

Product to try: BioVi

Vitamin D
Your body must have Vitamin D to absorb calcium and promote bone growth. Both children and adults need Vitamin D to not only support healthy bone growth but also for all other important body functions. Vitamin D is so important that your body will make it by itself – but only after your skin's exposed to sufficient sunlight, which can be an issue for some people, especially in winter! Taking a Vitamin D supplement can help make sure that your body gets enough vitamin D to keep your body healthy :)

Product to try: Slice of Life Vitamin D & Slice of Life Vitamin D Sugar Free

BCAA
When you workout you place an enormous amount of stress on the body and if it's not able to fully tolerate the stress level, you can see problems develop regarding your muscle recovery, and possibly an increased likelihood of illness. Because these essential amino acids cannot be produced by the body, they must be consumed directly. If you do not get a sufficient amount in your body, it will not have everything it needs to maintain a normal, healthy immune system.

Product to try: BSN AminoX

Magnesium & Calcium
Magnesium and calcium are fundamental nutrients that need to be in balance with each other in order for you to fully experience good health. Calcium excites nerves, while magnesium calms them down. Calcium helps make muscles contract, and magnesium is necessary for muscles to relax. Calcium is also needed for blood clotting, while magnesium keeps the blood flowing freely. As you can see these two supplements work side by side to keep you in your best health! :)

Product to try: Natural Vitatlity CALM

Potassium
Potassium is a mineral necessary for the proper function of many of your body systems. It is often is referred to as one of the key electrolytes in your body which plays a vital role in regulating the fluid levels in your body! Potassium also helps to manage your blood pressure and keeps your heart functioning properly. Deficiency of potassium can lead to a variety of mental and physical problems for you, so be sure to get your potassium! (Especially when training or exercising!)

Product to try: GU Chomps

Folic Acid
Folic Acid is needed to help make and maintain cells. It helps to make DNA and RNA as well as amino acids and red blood cells. Folic Acid is also known as Vitamin B-9 and other B vitamins that helps the body break down and convert the food that we eat into energy. Low levels of folic acid in the body have been linked to depression, higher cancer risk and heart disease (Source).

Product to try: Delta Labs 

Omega 3's
We need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food or supplements. Getting omega-3's have many health benefits such as, protection against heart disease and decreasing the possibility of a stroke!

Product to try: Coromega 

Hyaluronic Acid
Hyaluronic acid is a natural substance found throughout our body in synovial fluid, connective tissue helping our bodies withstand the impact of physical activity. It's basically our bodies natural way of anti-aging. Though our bodies produce it normally, as we age and with excessive sun exposure, skin cells may slow down the production of this anti-aging compound or simply change how it functions the body. To keep your joints, skin and eyes healthy, take your dose of hyaluronic acid everyday!

Product to try: Blueberry HA Liquid

 Your turn: What supplement can you not live without?

“I’m just too busy.” Too often a quick phrase can keep us from seeing the results we crave.  Excuses are dream killers. Set your goals, find your motivation and achieve more than you ever thought possible. Here are a few tips to help get you off the couch and into the gym!

Watch This Video:
Need a wake up call to the power within? Check out this YouTube video and get stoked.

Create A Workout Playlist:
Pack it full of songs that get you amped up and keep you "in the zone." Here is our top 100 (or so) best workout songs.

Set These Quotes As Your Phone Background:
Remind yourself what you’re working for and help give yourself a boost of confidence anytime you check your phone.

Plan Time:
Make time to take care of yourself. Work and other obligations demand so much of our time that we often try to squeeze our workout in those minutes we have to spare. To see true, lasting change it’s important to adopt a healthy lifestyle that allows time for you to workout and take care of yourself. Having this time each day or every other day can also help relieve the stress of long, difficult days. Check out this article on connecting the gym and life by Joe Vennare of Hybrid Athlete.

Pack For Success:
Having your stuff packed and ready to go is a great way to get yourself into the gym before you have time to make the excuse of being too tired or not having the energy. This makes you less likely to put your feet up “just for a minute” when you stop at home to grab your workout clothes. Check out Livewell 360 for the ultimate gym/life bag that you packs your work and workout gear without the excess size or weight of having multiple bags.

Preworkout Drinks:
N.O.-Xplode is a pre workout formula to give you the extra boost of focus and energy to give you the best workout ever. N.O.-Xplode has been shown to increase fat burning, mental alertness/focus and oxygen delivery to muscle tissue.* Not only does this pre workout help you get amped for the gym but gets your muscles amped as well. Get yourself into the gym and start breaking PR’s.

Remind Yourself That You Can!:
You can do it. You’re an incredible human being and have power to get up and get to the gym and take charge of your health. Deciding to make a positive impact on your life though healthy habits is pretty cool. You’re pretty cool. Just don’t forget your end goal and remember these four simple words: You Can Do It!

Your Turn: How do you get yourself motivated before a workout?

*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.

Did you know one of the keys to happiness is bringing yourself back to nature? With all that fresh air, sunshine and exploring to do, we can easily see why! So, as the weather cools down and the fall leaves begin to change, what better way to embrace Mother Nature than to go on a hike!

Here are some pro-tips for packin’ the perfect hiking pack.

Dress up! Depending on the weather report, you will want to dress in light layers so if there is a change in weather, you can dress up or down. Temperature a little cold? Bring a heavier layer coat made of wool or synthetic materials to keep the warmth in and the cold out!

Sustenance Going on an all day excursion or just a little short jaunt in the woods? Don’t forget to pack your bag with some healthy, nutritious snacks. Here is a list of some possible things to include:

• Trail Mix (possible things to include for a healthy filling mix)
  Air popped popcorn made with a little Kelapo Coconut Oil for tasty addition.
  Dried fruit
  Granola
  Mini Pretzels
  Carob chips
• Beanfields Bean and Rice Chips. Not only do they have 4 grams of protein and 4 grams of fiber to keep you full throughout your trek, but they also taste unbelievably good. We won’t blame you if you pack a few extra bags to munch on while walking back to the car.
• Bulu Energy Balls Mix together some of these simple ingredients and keep in the cooler for a quick and filling energy snack!

Ingredients
1 c. oats
1 c. coconut flakes
½ c. ground flax
¼ c. chia seeds
½ c. carob chips
½ c. peanut butter
1/3 c. honey
1 tsp. vanilla extract

• Water. Don’t underestimate having enough water. Dehydration can lead to muscle cramps, headaches, and energy loss. All things you do not want to have while you are hiking up the side of a mountain.

Must-Have Take-a-longs. Here are some things to put in your backpack for those “just in case” moments :)

-Map or GPS tracker
-Sunscreen
-Flashlight
-First Aid Kit
-Trashbags
-Extra socks

Your Turn: What are some things you take with you while going on a hike that aren’t on this list?

Old age is inevitable, but healthy aging is a choice. A healthy brain can assure healthy aging. Taking brain health supplements like omega-3's in conjunction with a healthy lifestyle can help keep your brain healthy.

What are Omega-3's?
Did you know that almost 70 percent of your brain is fat? That's right, most of your brain is made of fatty tissue, but not ordinary fatty tissue. The fatty tissue in your brain is essential fatty acids, also known as omega-3's. 

Omega-3's possess three fatty acids: EPA, DHA, and ALA. ALA is found mostly in foods while EPA and DHA are found in  fish and seafood as well as fish oil supplements. You need these fatty acids to help control blood clotting and build cell membranes in your brain. 

Coromega for brain health…
Normally, fish oil supplements come in pill form and can give you a fishy aftertaste. But, Coromega gives you a delicious way of getting your omega-3's. Coromega is a high dosage liquid form of omega-3's that comes in three yummy flavors: Lemon Nectar, Mango Nectar, and Tropical Nectar with vitamin D. 

Coromega has 3,000mg of fish oil and 900mg of DHA and EPA per serving. It's recommended that you should include one rich does of omega-3 in your diet per day. A rich dose is considered 500mg of DHA and EPA. With Coromega, you're ensured of getting a little more than recommended, which means you'll have strong healthy cell membranes in your brain. 

Coromega is pure fish oil from small, deep, cold-water fish, and is emulsified for superior absorption. That means no large pills to take. Because it's liquid and comes in three fruit flavors, you can take it plain or add it to your favorite blended drink, yogurt or smoothie. 

Things you can do to complement your brain health supplements…
In order to assure brain health, taking brain health supplements only is not the answer. You must incorporate a healthy lifestyle along with the supplements to increase your chances of having a healthy brain. Here are some things that you can do to enhance your brain health in addition to taking supplements.

• Remain physically active - Physical exercise is important to maintaining positive blood flow to your brain as well as enhances the omega-3's in strengthening brain cells. It can protect you from cognitive disease such as Alzheimer's or dementia because physical exercise can largely reduce the risk of heart attack, stroke, and diabetes.
• Brainy diet - The third fatty acid in omega-3, ALA, is found in some vegetable oils such as soybean, canola, and flaxseed as well as walnuts. It's also found in some green vegetables such as brussels sprouts, kale, spinach, and salad green. Growing research is finding that a low cholesterol diet including the above greens and fruits may help protect brain cells.
• Socialize - Because socializing uses cognition, it can reduce stress levels. As a result, you can maintain healthy brain cell connectors. So there's some truth to Lucinda Williams' song Something About What Happens When We Talk -- your brain becomes healthier.
• Workout your brain - According to a study from the University of California, Berkeley, cognitive engagement throughout your life can tremendously improve brain health as you age. Research is confirming that exercising your brain with word puzzles, spatial and logic puzzles can create new nerve cells.

There's no downside to taking brain health supplements. They can only benefit your brain, and when taken in addition to practicing a healthy lifestyle, you'll improve your brain as you age. That means you can age gracefully.

Happy National Yoga Month, and in celebration, let’s get everyone to the mat!  Yoga is beneficial to practice for so many different reasons, for both the body and the mind.  Yoga literally means “to yoke,” or to unify the body and the energetic spirit together, and this can be accomplished through the physical poses (asanas) and the breath (pranayama) working together.  It really is all about the breath.

To Start Off
Finding either a studio or a program you can practice on your own that fits you is the key to your yoga success.  When looking for a yoga studio, find one that practices the style of yoga that you’re looking for and a studio that feels like a welcoming fit when you enter. If you’re wanting to try it out at home first by following along with a video, look around and find a personality of an instructor that speaks to you more than just getting you into a pose – yoga offers so much more than that. Charlotte Dodson, a celebrity yoga instructor, has Yoga on Demand and Yoga TV that you can practice with from the comfort of your own home and catch a live chat with her. Get free online trainings by following these simple steps:

1. Go to www.charlottedodson.tv/promotions
2. Enter code: BULUBOX
3. Enjoy 30 days of yoga!*
*Offer ends 30th of September 2013

Although yoga is a minimal of products required, finding yourself a good, non-slip mat is essential to a good practice for so many poses that you need traction – especially if you’re planning to sweat!  If you’re doing a hot yoga, or you’re just a person prone to sweating, a yoga towel is another great product to invest in to get yourself ready for a sweat session.

Different Types of Yoga
If you are new to yoga, or have only taken a few classes, you may think…well, yoga is yoga – all the same, right?  It’s really not though, so here’s a quick and brief description of the different types that you may come across (and there are more options out there, too).

Ashtanga –  Asanas (poses) in this practice of yoga are in a predefined sequence in every class you would go to – anywhere – that will take you through one of the six vigorous series of Ashtanga.  Ashtanga is the foundation of most all practices that we see in the West.

Bikram – In an extremely heated studio, you will be taken through a sequence of 26 asanas two times.  Again, the sequence is pre-determined (founded from Ashtanga) so that the yogi focuses on the breath that connects each pose.

Flow/Vinyasa – Again, founded from Ashtanga lineage, this takes you through sequences of poses (not predetermined, however) with the focus on the breath that connects each pose.  Vinyasa is linking body movement with breath, so the length of one inhale or exhale dictates the length of time spent transitioning between asanas, or is held for a determined number of breaths.

Hot – Like Bikram, this practice will take place in a heated studio, however, unlike Bikram, it doesn’t include a predetermined sequence of asanas.

Kundalini – Intended to wake up the kundalini energy coiled at the base of your spine, you will work on breathing exercises to heat up the body and may use audible, quick twists or swinging movements throughout the practice.

Power – A Westernized style of Ashtanga, this practice will take you through asanas with breath as the fuel to hold each a bit longer and focus on strengthening poses.

Restorative – Just like the name, this is a relaxing yoga that will use props to support your body in each pose so there isn’t strain or discomfort, and usually includes meditation exercises.

Yin– Although poses are held longer in a passive state (muscles not activated) to take out the strengthening aspect, yin is not a “restorative” yoga and is still challenging in that it is working and stretching the connective tissues rather than muscle.

Enjoy your yoga journey, and lead each breath with attention to your intention.  Namaste (greeting/acknowledgement of one soul to another)!

Compiled using the following sources:

Lululemon “Yoga Info:101” http://www.lululemon.com/education/yoga/?mnid=mn;education;yoga101

Charge UP Health | Fitness
Rena Roark, CHC, CPFT, is a Certified Health Coach and Certified Personal Fitness Trainer and owner of Charge Up Health and Fitness, LLC.  She works with individuals and group clients as a health and fitness coach to offer support and guidance for their health goals through a holistic look at their lives, helping to find balance between exercise, diet, career, and relationships.  Providing accountability and motivation, she can help reduce stress, increase energy and self-confidence, and ultimately help individuals work towards the best version of them.

If you are interested in learning more about how Rena can help support you in your health goals, contact Rena at rena@chargeupcoaching.com or visit Charge Up Health and Fitness on Facebook.

Please be aware that this article is not a diagnosis, prescription or recommendation for any individual.  Before starting food and/or exercise programs, or using any vitamin or supplement, you should always talk it over with your doctor. He or she may have specific recommendations or warnings depending on your health and the other medicines you take.

What better way to celebrate Autumn than with some warm, moist pancakes? FlapJacked Protein Pancakes has this UH-mazing recipe that combines all of our favorite fall flavors into one delicious breakfast (or breakfast for dinner) staple.

Check out this recipe and more yummy protein filled recipes here! 

INGREDIENTS

 1 cup FlapJacked Cinnamon Apple Protein Pancake Mix
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/4 tsp baking powder
1/2 cup canned pumpkin
3/4 cup fat free milk
1/2 tsp vanilla extract
1 Large Egg

INSTRUCTIONS:

In medium bowl, combine dry ingredients.

In another bowl, combine remaining ingredients.

Add in dry ingredients and mix well.

Let sit 3-5 minutes while you turn griddle onto low heat (275 - 285 degrees). (batter will start to form bubbles and thicken.) Use a 1/4 measuring cup to pour batter into 12 pancakes. (may need to cook in two batches) Let cook until no more bubbles are forming in the center and the edges look dry.

Flip and cook other side until golden brown.  (About 3 minutes per side)

ENJOY!

NUTRITION FACTS:
Serving Size: 3 pancakes (4 servings)
Calories 138
Fat 3g
Carbohydrates 18g
     Fiber 5g
     Sugar 8g 
Protein 11g

Last week, "Biggest Loser" viewers were shocked by a surprise event that took place before the week's final weigh in. A big scandal was brought to attention involving trainer Jillian Michaels.

"Before you all step on the scale, there is something important that needs to be addressed," host Alison Sweeney warned. "Last week, Jillian broke the rules and gave caffeine supplements to each member of her team without doctor's permission."

Because of the unauthorized supplements, Jillian's white team received a 4-pound penalty — that's 1 pound per team member. And "for fairness reasons," the previous week's results were declared "invalid."

"I stand by my opinion, a caffeine supplement is significantly healthier than unlimited amounts of coffee," 
– Jillian Michaels

As for the scandal behind all the action, Jillian was given a chance to have her say about what she did. "I stand by my opinion, a caffeine supplement is significantly healthier than unlimited amounts of coffee," Jillian said.

Of course, at Bulu Box we tend to agree with Jillian: a caffeine supplement can give you the energy (or motivation!) you need to get through a long day or a tough workout without consuming multiple coffees or drinks with excess ingredients. However, Jillian broke the rules of the ranch.

What do you think? Was Jillian right? Do you prefer caffeine supplements or coffee?   

Read the entire article here.

We decided to exercise our 80/20 lifestyle today and try out these mouthwatering Pumpkin Cookie Sandwiches made with FlapJacked Protein Pancake mix. You will not believe how unbelievably good they are!

Find the recipe here: http://www.flapjacked.com/pages/stuffed-pumpkin-cookies

There's no denying that Sandra Bullock looked amazing in her performance in the action-packed Sci-Fi movie Gravity. To perform her role in Gravity, it took lots of training to make her body mimic movements in zero gravity.

"I pushed my body to the extreme. Strength-wise, I had to know I could do anything [the director] asked of me at any given point, so not a day went by that we didn’t train,"

- Sandra Bullock

To create a realistic portrayal of floating through space, filmmakers created a custom 12-wire rig that was strapped to the actors with a harness, while puppeteers moved their arms and legs via the wires. "Being in a harness on a wire is an amazing amount of core work. You use only the balance of your body to keep yourself straight and upright, so there is a lot of muscle and demand on your body and entire core," says stunt coordinator Franklin Hanson. "Sandra was in [the harness] for over an hour at a time without resting. Some of the stunt girls were resting every 20 minutes, but she was up there forever without needing to stop. She’s incredibly athletic."

So how did the former high school gymnast and cheerleader prepare for the incredibly intense role? There was a whole lot of movin’ and shakin’ involved! Bullock did endless dance training with her go-to fitness guru Simone de la Rue, and it didn’t stop once they started filming. "We had long periods between shots for set-up and lighting, so Sandra would always pop back to her trailer and do dance workouts for an hour or so, a few times a day," Henson says.

"Because Sandra was so fit, she could hold herself really well in some of the most difficult positions," Carey adds. "Zero gravity is really not an easy thing to pull off convincingly. The strain would often show in our faces."

> Read the full article here

The 80/20 lifestyle means living a healthy and active lifestyle while still enjoying the things that we love...like brownies. We searched around for a brownie recipe that allowed us to get our cocoa fix while also helping build lean strong muscle. The result is a protein brownie recipe from Run, Eat, Repeat's health and nutrition blog. 

Ingredients:

• 1 cup chocolate protein powder (We use AST VP2 Chocolate protein powder because it's scientifically proven to be 600% more effective for supporting muscle growth than other proteins!*)
• 1/3 cup stevia OR 2/3 cup ‘real’ sugar (adjust depending on your protein powder’s sweetness)
• 1/2 cup almond butter (or peanut butter)
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 cup egg whites or 2 eggs
• 1/2 to 3/4 cup almond milk (start with 1/2 and add as needed until mix is like cake batter)
• 1/2 tsp vanilla

Directions:

Preheat oven to 350 degrees.

Heat almond butter slightly in a microwave safe dish – 30 seconds or until easy to mix. Mix almond butter and stevia thoroughly. Add eggs, vanilla and almond milk. Mix protein powder, baking soda and salt in a separate bowl. Combine.

If the batter is really thick start with 1/2 cup and add more until it is the consistency of cake batter.

Pour into very well greased 8×8 baking dish. Bake for 26 minutes or until set.

Cut. Eat. Repeat.

Read more at: http://runeatrepeat.com/2013/04/04/protein-brownies-recipe/#JyQPjPBK7Av66Y0u.99