“Oat milk is a great alternative for those who need an allergen-free milk option,” says Melissa Majumdar, M.S., R.D., CSOWM, L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “It is free of lactose, dairy, and nuts, and can be gluten-free.”
OAT MILK NUTRITION FACTS
Oat milk ingredients differ from brand to brand. Here’s the nutritional breakdown for an unsweetened cup of the popular brand, Oatly.
Protein: 3 grams
Fat: 5 grams
Carbohydrates: 16 grams
Total sugars: 7 grams
Fiber: 2 grams
“Non-dairy milks tend to be fortified in nutrients like calcium and vitamin D, so they match their dairy-milk counterparts,” Majumdar says.
HOW OAT MILK COMPARES TO OTHER MILKS.
In terms of flavor, color, and texture, oat milk more similarly mimics whole milk than other non-dairy options.
It also has a thicker mouthfeel and creamier flavor than soy or almond milk, as well as a mild “oaty” flavor.
As for oat milk nutrition, it’s lower in fat and sugar than whole-fat cow’s milk, but it lacks the protein.
“Depending on the type of cow’s milk, the fat content may change as well,” Majumdar says.
For instance, a cup of skim milk has 0 grams of fat, making it a lower fat option than Oatly and many other types of oat milk.
Is oat milk or almond milk better for you?
If you put those two most popular plant-based options head to head, oat milk nutrition may fall short in a few key areas, says Mascha Davis, M.P.H., R.D.N., author of the book “Eat Your Vitamins.”
“Other nut milks, like almond milk, may be lower in calories, carbohydrates, and sugar and higher in other nutrients like vitamin E,” Davis says.
As a bonus, oat milk typically has more fiber than other non-dairy milks, though it’s not much.
Part of oat milk’s higher sugar content is due to added sugars, so choose brands that omit them and are labeled as “unsweetened.”
However, oat milk naturally contains more sugar than some other plant-based milks.
“The base of the milk is made from rolled or steel-cut oats, which are a carbohydrate source,” Davis says.
Soybeans, almonds, hemp seeds, and other plant-based milk sources are usually lower in carbohydrates than oats.
I am so excited to share my feedback from the live workout I completed at our leadership conference
Barre workouts have been one of the hottest fitness trends for years, with devoted fans praising the way they sculpt and tone without lots of impact, while improving posture and flexibility.
The dance-inspired moves are fun yet challenging, and they make you feel just a little more graceful. So what if you could get the best barre workout — taught in real time, just like in a studio — without leaving home?
You’ve been asking for it, and we heard you loud and clear.
Barre Blend is a new low-impact, high-intensity, and high-energy workout program from our very own barre expert, professional dancer, and 3 Week Yoga Retreat co-creator Elise Joan.
Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.
The workouts are 30–40 minutes a day, 5 days a week, for 60 days. Elise leads you through each workout in real time, which makes you feel like you’re in a high-end barre studio with a super-supportive community.
It’s meant to be challenging, but as Elise says, you have to defy your limits if you want to define your body.
To keep you inspired throughout the program, Elise has created Daily Motivation Cards that help you celebrate your achievements and cultivate a positive mindset.
What Kinds of Workouts Are Included in Barre Blend?
Elise takes inspiration from her years as a professional dancer and fitness instructor to design full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.
Although each class is a total-body workout, Elise adds a special body-part focus each day for extra-targeted toning.
And to make sure you get the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat.
No Ballet Barre or Dance Experience Is Required
That’s right, you don’t need a ballet barre to do Barre Blend. You can use the back of a strong and secure chair, your couch, a counter, or just about any sturdy household object that’s the right height.
You’ll use light weights and optional Beachbody Resistance Loops to bring the burn while strengthening and toning all over.
And there’s no complicated choreography. Elise has chosen the perfect combination of graceful and effective moves.
Because she’s a master teacher with impeccable form and cueing, she can help you get the lean, strong body you want — plus the confidence to go with it — without worrying about being left behind or left out.
Elise will encourage you to express yourself as you move freely and have FUN!
Who Is Barre Blend for?
Barre Blend is designed for everyone, of all ages and fitness levels. If you’ve never done a barre workout before, or if you’re just starting out, you can follow the modifier who does a slightly easier version of each move.
She adds, “In creating Barre Blend I have seen definition and streamlining in my own body that I forgot was possible! This program will take you to the next level. It will challenge you physically, mentally, and emotionally. And I’m here to help you realize your full potential and live your best life.”
“You will burn. You will sweat. You will smile. So get ready to find your bliss in the burn!”
When Can I Stream Barre Blend?
Offers go on sale December 16, 2019 (Coach-Exclusive Window December 3–15, 2019).
VIP Early Access begins January 13, 2020.
Stay up to date on the FREE preview workouts and giveaways that I will be sharing exclusively with those who sign up here!
The Portion Fix is what introduced the world to rainbow portion control containers and kick started my own health and fitness journey EXACTLY 5 years ago, and now Autumn is back and revamping the nutrition program to make it EVEN BETTER!
Whether you did this program before or you’re brand new to the idea of portion focused nutrition – I am LEGIT so excited for you to experience this program! These little containers changed my life and opened my eyes to the flexibility and POWER of clean eating, helping me reach my goal weight, maintain my goal weight (5 years and counting) ditch my 3x a day crohn’s disease medication and just LIVE out a healthier lifestyle.
Portion control is just the beginning.
In this new program, Autumn dives in to other principles including balanced macronutrients and eliminating processed foods from your diet.
The Ultimate Portion Fix will help you break your sugar addiction, get your whole family on board with eating healthy, and teach you how to maximize your nutrition for performance.
The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!
What’s included in the program?
Over 30 new videos about the containers and principles of the nutrition plan
Portion control containers
A workbook and daily logbook
Fixate Volume 2 Cookbook with 102 new recipes
Access to over 200 episodes of the Fixate Cooking Show
75 Healthy Lunch Ideas for Kids PDF
Tracking with the Nutrition+ and Beachbody on Demand apps
BONUS: When you purchase the Ultimate Portion Fix before April 1, you’ll get real time streaming of 21 Day Fix and 21 Day Fix Extreme Workouts, so you can work out together with Autumn Calabrese starting April 1, 2019
The Combo pack will also include an Insulated Beachbody Tote Bag that comes with large partitioned containers, ice packs, and plenty of storage so you can take your food with you wherever you go.
But the best part of purchasing the Ultimate Portion Fix is that you get access to me as a coach as well as an invitation to my Remix the Fix UPF virtual Bootcamp Group!!
When does UPF launch?
The program comes out on March 18th, 2019 for customers and live workouts will start on April 1st.
4 week results from Ultimate Portion Fix testgroup participant
If you are interested in earning a discount or making an income, you can get early access to the program on March 4th by signing up as a coach. If that sounds like something you’d like to do, click here.
Why should I work with Maegan Blinka?
You can try the Ultimate Portion Fix by yourself, but I know from experience that I am way more successful when I am surrounded by like-minded people who can hold me accountable!!
I have been running my coaching business for five years now and I have some tried and true methods for success to share with you. This isn’t about a one size fits all solution but a SYSTEM that is adjustable to help YOU reach your health and fitness goals.
I love the Portion Fix and I’ve been using it since I began my journey 5 years ago.
Not only did it help me get my portions under control but it helped me understand BALANCED — nutrition. You do not have to cut out food groups (carbs are your friend too!) but its important to understand how to use food as fuel for your body.
More importantly it helped me learn how to HELP others which has become the most fulfilled piece of what I do!
I am excited to launch my VIRTUAL group for those of you who would like to do Ultimate Portion Fix – – – WITH ME!
We are just a few days away from the VIP early access of Transform:20 and I am so excited for you all to start the program with me.
I am currently on my second round of Transform:20 and I can tell you that it is a game changer for me. 20 minutes, 6 days a week is totally doable. I was a little nervous about a 20 minute a day workout being enough but it is actually very effective. Shaun T has a great way of working your entire body in every workout to lean you out and help you achieve your results.
I have been getting so many questions about the program so I want to take some time to share with you what the program entails plus what the options are for you to get started! If you do not have a coach, you can make me your FREE coach here: Create A Free Account
What’s included in Transform :20?
2 Prep Workouts – Do these before you begin the program to get an idea of what’s to come! You can do those in December in my VIP launch group. We are going to be doing Shaun T’s prep schedule as a group.
36 Unique Workouts – Each day has a different 20 minute workout done in real time with no do-overs or repeats to keep you engaged and motivated.
6 Bonus Routines – These can be done in addition to your regular workouts or on days off.
6 Bonus Weighted Workouts – These full-body workouts utilize dumbbells to take your workout up a notch. I added the weighted workouts when I did round 2 and it was perfect to up my results.
Transformers – Each workout features three 1-minute physical challenges that repeat weekly. You use the tracking sheet that comes with your kit to write your number of reps for each transformer and the goal is to beat out your number from the week prior.
Who is Transform :20 for?
All levels of fitness
Busy people- legit you can find 20 minutes if you really want to make the change! RIGHT!
Those looking for a simple at-home solution! This was key for me when I started working out because I didn’t want to drag my kids to the gym and get a babysitter and I didn’t have the time to do it all.
Those needing motivation and support
Shaun T fans
When is it available?
December 4th: Is the early access VIP LAUNCH and you can purchase your package.
December 11th: 2 prep workouts (with purchase) and a free sample workout go live on BOD.
January 14th: VIP Early Access goes live through March 31st. PLUS my challenge group starts this day! Pre-Season starts January 7th!
April 1st: Transform :20 available to all BOD members.
Download and print the prep schedule (located in my prep group).
Make sure you are plugged into the group! Prep week starts on Jan. 7th and day 1 of the program starts Jan. 14th!
Ready to order and join my Transform :20 Launch Group?
Below you will find the links to the various packages for Transform :20. If you aren’t sure which package is best for you, feel free to reach out and I can help you pick!!
If you are INTERESTED in participating in my launch group you will need to make sure that I am your assigned coach, that you have purchased a challenge pack option and it includes either the performance line or Shakeology with it! Please let me know if you have any additional clarifying questions and I would be happy to help.
Our Energize Lemon flavor, which currently comes in a 40 serving tub and 10 serving packets, will be available in 32 serving stick packs as a one-time order and as a monthly subscription. It’s the same effective, clinically-tested pre-workout supplement that you know and love in a convenient single-serving stick pack that is easy to pour and great for on-the-go convenience.
Energize 32 stick packs will be available in the US and Canada and will be available with any Challenge Pack or Completion Pack.
Ready to link arms and kick off YOUR Transform:20 Journey?
I would love nothing more than to have you as a part of my online community of amazing women who are working towards reaching your health and fitness goals.
I am going to be mentoring a group of women starting in December actually to prepare for the program and then January 14th is our day 1 of workouts. If you would like to join me and link arms and have me walk you through the workouts daily, give you tips on meal planning, rocking your workouts with a positive mindset and helping you push past those fears that are holding you back then I am your COACH!
Are you ready to link arms and DO THIS?
Fill out the application below to get all the details and join.
To participate in my group you must make me your coach and you have to be committed to the 6 week program and replacing 1 meal a day with Shakeology for the duration of the group!
I got a SEVERAL messages from my past clients who were asking about my annual post-Halloween detox-so here you have it friends!!!
If you’re already anticipating getting caught in the sugar addiction/downward spiral that comes post Halloween —I invite YOU to come join our team’s 3 Day Refresh Kickoff group next week (you choose your 3 days, November 5-9)
The group is for my girls who want to lose 3-8 lbs by following a 3 day plant based gentle detox (And no no, it’s not one of THOSE detox things 💩)
-Yes you can do this while at work.
-No you won’t spend all day in the bathroom.
-Yes you actually EAT FOODS
-No you won’t be starving OR drinking only liquids
-Yes you can expect to kick the boost, drop a few lbs, and of course feel FRESH come day 3!
If you are interested in the deets, fill out the application below!
I will provide you with a sample meal plan for the detox, provide you with a source of accountability so you won’t be in this alone, and help you make sure you don’t just lose weight and gain it right back but follow a lifestyle that’s going to allow you to MAINTAIN your results!!!
I have been getting a lot of questions about this little plant based detox I toss into my routine a few times a year and I decided to tackle all the Q&A right here – for you – so you can decide if THIS could be something for YOU!
What is the refresh?
The 3- Day Refresh is a 3 day plant based cleanse that consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.
WHO is the refresh for?
The refresh is for anyone who:
Wants to bust a plateau
Kick a sugar cycle
Drop a few pounds for a wedding
Kick the bloat
Ditch the bad habits forming
Kickstart their weightloss journey
Detox the toxins in their body
Just give themselves a FRESH start
I personally find myself doing them post vacay to make sure the lose vacay habits, stay on vacation, to kick the bloat if I’ve been enjoying too many of the glutenous goodies that my digestive system don’t like, or just when its been a while and I want to REFOCUS on my nutrition habits.
What does the refresh entail?
1. Wake up- Drink 8-12 oz filtered water
2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)
*Option for Green Tea – I prefer Iced Green tea and buy it in bulk online
3. Mid-morning- FIBER SWEEP (digestive health drink)
4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list
5. Afternoon snack- From the fruit, veggie, or juice option list
*Option for Green Tea
6. Dinner- Vanilla FRESH + a meal from dinner recipe list
*Option for Green Tea
Can I exercise on the 3 day refresh?
You can do light to moderate exercise, but I would avoid the heavy, intense workouts.
This is because the 3 -Day Refresh will use your energy more effectively to help cleanse your system if you are not, at the same time, taxing it with the effort of repairing muscle after an intense workout.
What to expect while on the Refresh:
This is NOT a starvation diet or an all-liquid diet, although it is low in calories (approx. 900-1000 a day). You should not feel starved since it is packed with fiber and protein and you are nourishing your body properly.
It is recommended that you drink tons of water, especially if you want the fiber to do its job right! How you know you get the right amount of water is by taking your weight / 2 and that number is how many ounces of water you should intake every day.
Example: If you weigh 150lbs…. 150/2= 75…. 75 ounces is what you would need every day (not including your water for your shakes) if you weighed 150 pounds.
Personally I aim for my body weight in ounces. The more water I drink the less likely I am to eat out of boredom opposed to truly being hungry!
Let’s do this TOGETHER!
You can purchase this cleanse in its ENTIRETY in a 3 day kit
You can bundle it with my favorite superfood shake for a month – so you’re not just rocking the 3 days but CONTINUING to focus on your nutriton and maintain the results in the weeks (and hopefully beyond!) that follow!
On a recent trip to my grandmothers I was generously given 4 giant zucchinis and my mind was swirling with ideas. We are big zucchini fans and I first though of zoodles with pasta sauce, then zucchini chips, then I remembered seeing a pizza crust once, but to be honest, that sounded like a LOT of work!
So instead of making a zucchini crust, I made slices of zucchini, into the pizza base! And let me tell you it worked perfectly!
I wanted this to be a meal, so I decided to pull out the air fryer to add some lean protein to the veggie base meal and it was the perfect compliment!
Like any pizza recipe, you could alter this to include mushrooms, spinach, bacon, banana peppers, onions, etc…
But for this one we kept it simple.
WHAT YOU NEED:
3small zucchini or one LARGE (about 1-1.5 pounds)
1clovegarlic, finely minced
Salt and pepper
1cupmarinara sauce(I used Roa’s pizza sauce)
1cupshredded mozzarella cheese
1/4cup shredded parmesan cheese
12-15 pepperoni slices
1 pound skinless, boneless chicken breast
WHAT YOU NEED TO DO:
Preheat oven to 400 degrees. Line a large baking sheet with foil or parchment paper
While oven is preheating prep chicken for Air fryer by spritzing with olive oil, salt and pepper. I used the “chicken” setting on my air fryer which was 400 degrees for 20 minutes (this is the one I have: AIR FRYER)
While chicken is cooking prep the zucchini.
Cut each zucchini into 1/4″ slices & pat insides dry with paper towels (cut portion) and place on prepared baking sheet.
In a bowl, stir together olive oil and garlic then brush lightly over tops of zucchini. Add salt & pepper to taste.
Top each zucchini with 1 Tbsp marinara sauce
Sprinkle tops evenly with mozzarella cheese then with parmesan cheese.
Top with pepperoni slices (placing them more near centers as the cheese will melt and spread).
Bake in preheated oven 8-10 minutes (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).
At this point the chicken should be finished cooking. Thinly slice chicken breasts, place on top of zucchini slices, add additional cheese, if desired, and broil on HIGH for two minutes.
Remove from oven and ENJOY!
And this just proves my friends, that healthy eating can still taste amazing while promoting a positive healthy lifestyle and weightloss!
I am EXCITED to have so many women interested in joining me in my upcoming NUTRITION MAKEOVER madness with the launch of our newest nutrition program in just a few weeks.
But with any new program comes lots of questions and I wanted to take a few minutes to answer some of the most common questions for you!
WHO IS THIS PROGRAM FOR:
2B Mindset is for people who
Want to lose weight, but don’t like to exercise
Exercise but struggle with their nutrition and do not see the weight loss results they want
Love food, love to eat big portions, and love to feel full
Are tired of yo-yo dieting but want to maintain their lifestyle
Want an easy-to-follow way to lose weight without strict rules, like cutting food groups, counting calories or eating small portions
Cannot exercise due to injury/illness but want to lose (or maintain) weight through better eating habits
Have experienced emotional eating and want to be free from obsessing about food and feeling overwhelmed by food choices
Sound like you?
When is 2B Mindset Launching?
2B Mindset launches 5/2/2018 on the Nutrition tab on Beachbody On Demand. Starting 6/4/18, 2B Mindset will also be available on the Beachbody Nutrition+ App. Anyone who purchases 2B Mindset will have access to stream the program on the Nutrition tab on Beachbody On Demand, as well as the Beachbody Nutrition+ App.
2B Mindset is its own application and WILL NOT be included in current BOD memberships but can be used in conjunction with BOD if you choose to incorporate exercise.
What is the 2B Mindset Pre-App Launch Special Promotion?
From 5/2/2018 – 6/3/2018, all 2B Mindset Challenge Packs and kits will be on sale. During this period, 2B Mindset will be available to stream through a web browser only within the Nutrition tab of Beachbody On Demand. Purchasers will still receive access to stream 2B Mindset on the Beachbody Nutrition+ App when the app launches on 6/4/18. Inquire for more details!
Where will I find 2B Mindset?
2B Mindset is a new premium nutrition program and will be located in the brand new “Nutrition Tab” on Beachbody On Demand. The Nutrition tab will launch on 5/2 with 2B Mindset as the first program. Starting on 6/4/18, 2B Mindset will also be accessible through the Beachbody Nutrition+ App.
Will there be a Coach Group for 2B Mindset?
Yes, there will be an exclusive coach test group with Ilana. Those who want that EXTRA level of information and accountability whether they’re a working coach or VIP member can gain access to this group.
Are there any special offers available with 2B Mindset?
Yes. Purchasers of 2B Mindset Challenge Packs and kits are qualified to receive a 10% discount on a 2 box pack of BEACHBARs, when purchased together. Additionally, all purchasers of 2B Mindset Challenge Packs qualify for a discount on 3-Day Refresh, when purchased together.
Can I exercise and use 2B Mindset?
Yes. Exercise is not required for the program but is considered “extra credit.” I will personally be doing the Core De Force program.
Can I use Shakeology with this program?
Yes. Ilana recommends using Shakeology with 2B Mindset. I will be incorporating the vegan vanilla and vegan caffe latte flavors along with the digestive health and power greens boosts.
Can pregnant or nursing mothers do the 2B Mindset program?
2B Mindset is a weight loss program. Since pregnant mothers should be gaining weight and not losing weight, it is not advised that they follow 2B Mindset during pregnancy. For breastfeeding mothers, La Leche League International advises to wait at least two months before making any drastic effort to lose weight in order to allow your body to recover and ensure a steady milk supply. Keep in mind that breastfeeding women may naturally lose one to four pounds per month simply due to the amount of energy required to nurse in the first place.
Does the 2B Mindset nutrition plan use Portion Fix containers?
No. There are no containers used.
What digital tools are included with 2B Mindset?
There will be digital resources, including food lists, trackers, recipes and more available when you purchase the 2B Mindset. Additionally, all the printed program materials you receive with a 2B Mindset Challenge Pack or kit (i.e., Getting Started Guide, Go-to-Guide, etc.) are available digitally.
What supplements are recommended for this program?
Shakeology, BEACHBAR Snack Bars , and Shakeology Boosts are recommended.
Does the standard Coach/VIP discount apply to 2B Mindset products?