{ Day 19} Know Before You Go!

Most of my clients say to me it’s all well and good when I’m home, but how do I manage traveling, vacations or eating out. I promise you can still be social and still maintain a healthy lifestyle. { Day 19} Know Before You Go!

  1. Know before you. Most restaurants have their menus online. Go there and check it out. Most restaurants can accommodate specials requests. I highly recommend you ask nicely — you get more with honey than with vinegar. I always start with “Is it possible….” If it’s not have a plan B.
  2. Don’t arrive hungry. Have a small snack before you go.
  3. Navigating the menu.
    1. Pass on the bread basket
    2. Look for simple, clean ingredients
    3. Skip the appetizers and have a salad (dressing on the side) or clear soup
    4. If your meal comes with a not so healthy choice — as if you could replace it with a veggie or even extra veggies. Here’s my philosophy as much as it kills my husband when I do it. If I see another veggie paired with a dish I’m not eating I will ask “Is it possible to have .. the asparagus with my dish?
    5. Don’t afraid to ask for details.
    6. Ask if your meal can be cooked without oil and butter
    7. Ask if you could have it grilled , baked or steamed
    8. Have an appetizer as an entree
    9. Sauces on the size

*If this is a treat meal, then you can have a fun appetizer, meal, dessert OR alcohol.

Best choices are different restaurants

Italian Food
Protein — grilled, baked or broiled Any protein works best — meatballs are okay (ask how they are prepped)
Salads — dressing on the side
Pizza is a treat –you  make it a little healthier with whole wheat crust or  by adding a protein topping
Pasta is a treat
Skip the cheeses, Alfredo sauces and the cured meats

Mexican Food
Protein — grilled, baked or broiled
Salsa
Guacamole — watch your portions
Skip the chips, beans and rice  — sorry

Japanese
Sashimi is great or ask that your rolls be made without rice
Skip the fried AKA tempura

Thai
Protein — grilled, baked or broiled
Satay
Non fried rolls
Tom Yum soup

Chinese
Stick with steamed proteins and brown rice
Most Chinese food is cooked with a lot of oil and sodium

Will you be traveling?? Clean Food Ideas For Travel

Today’s assignment. 

  1. What’s your favorite place to eat out? Take look at the menu and how can you make one of their dishes healthier.
  2. If you are traveling how could you make travel a little easier.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals Day 18 — Successful Weight Loss

 

[Day 8] Rest Day!!

restday [Day 8] Rest Day!!

Today challenge assignment is to play catch up. For those of you who have been plugging along this is a day of pure rest. For those of you who have gotten a little behind. Then you get a little breather.  We are more than 1 week into the challenge and I would love to make sure I’m answering your questions, so please leave any questions you may have below.

 

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms

Stay tuned……

[Day 4] What’s On Your Plate?

KimBarnesJefferson [Day 4] Whats On Your Plate?First I want us to agree make some agreements.

  1. We are no longer going to count calories. Calorie counting sucks out loud. I haven’t counted calories in years!!! In all my years of competing it was NEVER about the calories.
  2. We are going to read the back of foods to review the INGREDIENTS list, not just to look at the calorie count see number 1
  3. Snacks will no longer consist of  just 1 food item. (ie. just nuts, fruit etc)
  4. We are going to learn how to cook 1x week.

The key to nutrition is meal timing. We were taught to eat 3 meals/day. Well that’s really hard and leaves us with low energy spots in they day. Those low energy spots cause us to crave. You want it’s like when you crave. You need to be tied to your chair with chains to keep you from the object of your desire.

Eating should include all food groups, we are not going to ban ANY food group. You have limited quantities but all food groups are include in your plan. ** With that said, some of you many have certain intolerances or food allergies that keep you from eating certain foods. All meals should include:

  • protein — unlimited lean protein (cheese is not a protein; keep diary to a minimum)
  • unlimited veggies and fruits (exceptions — bananas, mangoes, pineapples, papayas, grapes)
  • starchy carbs — limit the breads, pastas obviously the desserts

You’ll want to avoid alcohol, it’s considered a treat, we’ll discuss treat meals at later time. Artificial sweeteners, if you must use stick with Stevia.

Okay now let’s put that together.
Shopping list — grab your list from the email
7 day meal plan – grab this from the email

Okay now that you have an idea of what to eat how do you make it happen?? Well.

  1. Go grocery shopping every week. This way you have fresh foods in the house and there are no excuses.
  2. Cook 1x week, yes you heard correctly. Every Sunday I set aside 2 hours and I cook ALL my food for the week. I know you are asking will it say fresh. Yes.. I leave in the fridge 3 days worth of food and then I freeze the rest and then thaw it when I need. Now I don’t do this freezing every week because it depends on what I’m having, but if I’m cooking up a bunch of chicken or other protein yes this is what I do.
    • My protocol
      • Saturday
        • Grocery shop
        • Marinate any protein that I’ve purchased ( use store-bought that doesn’t have high fructose corn syrup or make my own)
      • Sunday
          • Chop veggies. I will roast or grill them — I like to have flavor (my quirk its post competing syndrome)
          • Grill or roast protein
          • Chop any fruits that need it and put a squeeze of lemon to keep from browning
          • Once I’m done cooking I put everything into glass containers — I recently switched from tupperware.
          • Depending on how much I’ve cooked 1/2 goes in my fridge and the other half goes in the freezer. You can take the freezer stuff out the night before and put it in the fridge and it thaws quite nicely.

        Resources:

              • Recipes
              • Even more recipes
              • Need more I’m a sucker for Pinterest, be sure that you put a timer on this could be a time suck =)
              • Protein powder that I use is called Isagenix — no artificial sweeteners, all organic. Also available dairy free.  For  a free sample shoot me an email with your mailing address. In the subject line write free shake sample.

        Today’s challenge

                1. Review the menu and create your own menu
                2. Make a shopping list
                3. In the comments below on or on my Fab Fit Squad Facebook page please let me know how you feel about today’s challenge, did you learn something new. Where you confused by anything. Do you think this will be hard to sit with or does this seem like something you can achieve.

        BONUS– I’m attaching a measurement sheet. Now… you don’t have to do this or publish where you are but it’s nice to know where you started from.

      Missed a few day — play catch up

    • Day 1 Introduction
    • Day 2 Mindset
    • Day 3 Goal Setting

    ** As with any exercise or weight loss program, you should consult with your doctor and consider any current or past health conditions or injuries before participating. Information provided here is based on my experiences as a certified ACSM personal trainer, fitness professional, Lifestyle Management nutrition manager and ACSM wellness coach.

“Buyer Beware” Not All Protein Powders Aren’t Created Equal

What price would you put on having peace of mind that your body is receiving quality protein daily? Consider that a recent report from Isalean Shake Packet 300x260 “Buyer Beware” Not All Protein Powders Arent Created Equal ConsumerLab.com found 31 percent of other protein powders reviewed failed to meet the claims they advertised and/or were contaminated with excess heavy metals.

For the report, ConsumerLab.com bought, tested, and analyzed the quality of 17 protein-based products that are used for everything from bodybuilding to weight management. What they found was surprising: some protein powders exceeded limits for lead, contained more carbohydrates or cholesterol than advertised, or less protein than advertised.

A total of five products out of the 17 tested and ConsumerLab.com gave them a “Not Approved” grade—as in “Buyer Beware”. The products were tested to check the accuracy of label claims (total calories, total protein, etc.) as well as possible lead contamination. The products that raised red flags were then sent to another independent lab to confirm the findings.

Of the five products that failed to meet testing requirements, quality problems they had included:

  • Less protein than what’s listed: One product actually had 16 fewer grams of protein than listed on the label—that’s almost 70 percent less! Also, the same product had 16 more grams of carbs than listed, including 3 extra grams of sugar.
  • Contaminated with lead: One protein-based meal replacement shake had 12.7 micrograms of lead per scoop, which can exceed daily limits (as outlined by U.S. and Health Canada regulatory guidelines) if two or more are consumed daily.
  • More cholesterol and calories than what’s listed: One product that claimed to have “0 mg” of cholesterol actually had 10.2 mg. Another product had 25.7 additional calories per serving.

For consumers who are looking to meet health or athletic goals with products like these, it’s easy to see how inaccuracies could be problematic. That’s why it pays to have a company like Isagenix with a “No Compromise” quality policy.

Isagenix products are rigorously tested to be sure they meet label claims. This means that when the label says “24 grams protein,” it’s what you’re getting. Our Isagenix Quality Assurance department performs routine testing of label claim accuracy for the duration of each product’s shelf life, too.

The strict quality policy at Isagenix also involves testing of raw ingredients and finished products for microbial activity, pesticides, and heavy metals including lead, arsenic, mercury, and cadmium. Isagenix uses independent laboratories for testing to guarantee quality and safety.

The process that Isagenix uses for continual inspection of raw materials and analysis of finished products is an expensive enterprise. Because of the high cost of testing, other companies will often cut corners and avoid such extensive testing. At Isagenix we believe that meeting and exceeding safety guidelines is absolutely necessary as integrity and the health of our customers, friends, and family is paramount.

Once again, as evidenced by this latest report from ConsumerLab.com, you just can’t trust every protein powder or drink product you come across.

Reference:  Product review: protein powders and drinks (for body building, sports and dieting). ConsumerLab.com 2013.

Quick Spinach Basil Stir-Fry With Pine Nuts

 

8484163552 8d6ae7192a Quick Spinach Basil Stir Fry With Pine Nuts

taken by: Daniella Segura

3 tsp high olive oil
1/2 cup pine nuts
3 garlic cloves, minced
2 bags (12 oz total) fresh spinach
1/2 tsp salt
1/4 tsp black pepper
dash red pepper flakes
2 cups fresh basil leaves, torn
optional: fresh grated Parmesan cheese

In a very large skillet, add cooking oil over medium-low heat.
Add pine nuts and cook, shaking skillet gently, until just starting to brown a little, about 2 minutes.
Add minced garlic and continue cooking, stirring constantly for 1 more minute.
Turn heat up to medium and add spinach, salt, pepper, and red pepper flakes.
Toss spinach around in skillet for about 3 minutes or until it just starts to wilt.
Add fresh basil leaves, tossing to combine, and continue cooking for 1 minute.
Remove from heat and serve immediately.
Grate fresh Parmesan cheese on top of each serving if desired.

Debunking The Myth Of Eating Less To Lose Weight

One of the biggest myths about losing weight is the idea that you need to eat less in order to shed pounds. New studies have shown that this is simply not the case.  As a matter  Debunking The Myth Of Eating Less To Lose Weightof fact, it’s just the opposite. Let’s take a look at why you need to eat if you want to lose weight.

The Scientific Benefits of Breakfast

People who eat breakfast on a daily basis tend to lose weight easier. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30 pound, or more, weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.

Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.

Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School.  She states; “When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight.” In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight.  If you don’t eat breakfast, you are actually following the sumo wrestler diet.  Now, that is a scary thought.

Keep Your Metabolism Going All Day

With the right mechanisms in place, your body will naturally burn fat.  But, what are the right mechanisms?  That’s your job;  to find your body’s balance between energy consumed and energy burned.  Metabolism is the name of the game.  When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.

When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy.  If you wait until you’re starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein, then it will store fat because it thinks it’s in famine mode. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

Simple Weight Loss Tips to Get You Started:

  • Eat slowly. It takes twenty minutes for your stomach to tell your brain you are full.  Don’t eat and run.  You’ll be looking for your next meal way before you need it.
  • Pick out foods you need to chew. Try apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.
  • Drink 6 to 8 glasses of cold water per day. This helps to feel full and as your body works to raise the temperature of the water, you are burning calories.  Keep bottles of water filled in the refrigerator and sip, sip, sip.
  • Eating whole fruits are much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.  Whole is usually better.
  • Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.  Munching on celery is the perfect way to keep you satisfied while cooking. I like to munch on romaine lettuce leaves or carrot sticks.

The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose that weight.  Adding foods instead of subtracting foods?  It’s so crazy it might just work.

It’s A Skinny, Ultra, Sugar Free, Low Carb Margarita

Now that I have your attention. Many of you have been sucked into the marketing hype that when I drink an alcoholic beverage as long as it’s IMG 0678 Its A Skinny, Ultra, Sugar Free, Low Carb Margarita sugar free, skinny, no carb, low carb etc that is good for me. Well.. sorry when you combine alcohol with ANYTHING you still need to account for the alcohol calories. One gram of Alcohol has 7 calories. When you drink an alcoholic beverage your body doesn’t know what it is, it consider alcohol to be foreign object, a toxin that your body sends to the liver to be processed. As alcohol is absorbed it reaches the liver it broken down into a substance called acetate.
Our bodies are lazy and it’s like to burn the stuff that’s the easiest. Acetate is like lighter fluid to your body. It can easily burn it so it will go there first before it will tap into your bodies fat storage. Plus — your body is always looking rid itself of toxins so it will keep burning the alcohol until it’s all gone. For just one drink your fat burning could be halted for 24 hours. So if you have a high alcohol intake this could turn off your fat burning switch for a number of days. Yes, I said A NUMBER of days!! In a nutshell alcohol prevents weight loss.

Beside the obvious side effects of alcohol. Consuming alcoholic beverage alters the balance of reproductive hormones and cause the body to produce excess estrogen causes bone deterioration. We also know that alcohol increases our actual hunger level and your resistance to tempting foods is zero.  So.. between the booze and the excess food you are taking a few steps back in the weight loss game.

Now I’m not saying that booze is the devil! What I am saying is weight loss and alcohol don’t mix well.  You must pick your battles. If you are going to be drinking alcoholic beverages make smart food choices — you are to avoid overly carby, cheesy, fried or non lean protein sources.

 

Oxygen Cover Model Turns to Isagenix For Her Best Figure

Late last year, Angelike N.’s world shifted in almost every sense.

She had a baby. Her father passed away from a sudden bout of cancer. She accepted a promotion and relocated with her husband to anmarchcover 225x300 Oxygen Cover Model Turns to Isagenix For Her Best Figureother state.

So, when Oxygen magazine came knocking to see if she could get into peak condition for the cover of their March 2013 issue in just a month, it would have been easy for her to turn it down. Thankfully, she knew preparing for another Oxygen cover would be easier this time around because she had Isagenix®.

“Before a child, I used to prep and carry my food everywhere. I was a ‘chew your food’ athlete and did too much cardio and weight training,” admits 34-year-old Angelike of North Carolina. “It was a difficult lifestyle to maintain and it was made even more impossible when you have to carry a diaper bag, a stroller and manage a full-time executive career. Isagenix changed my life.”

“I trusted my Isagenix products,” continues Angelike, who started using Isagenix when her daughter Ella was six weeks old and kicked it into gear in September. “I honestly feel like the products did most of the work since my schedule was very haphazard and unpredictable.”Between late board meetings, driving long distances to support her 19 team members and working from her home office, Angelike was able to cobble together a consistent cardio and weight training regimen that included key Isagenix products such as Ionix® Supreme, Want More Energy?®, IsaPro® and IsaLean® Shakes. She skipped the boxed lunches in board meetings and on planes and opted for IsaLean Bars or an IsaLean Shake instead.

When she stepped on set for her big photo shoot with Oxygen magazine, she felt better than ever.

“I was really proud and that’s the first time I could really say that,” shares Angelike. “I was proud of all of the components of truly being ‘healthy’ coming together and shooting in my best form ever, especially after bouncing back from having a child and all of the adversity I had faced.”

Her passion for Isagenix products has caught on with her husband, mother, in-laws, and other friends. And, though she initially said “no” to creating a business because of a “lack of time,” the 2-Star Golden Circle and her husband have earned good money…even having no idea what they were doing.

She could have earned money through lucrative sponsorships with other supplement companies, but it’s never been about the money. When she’d turn over bottles and notice scary ingredients that were unhealthy, she’d turn the companies down flat.

“I just wasn’t willing to make those compromises for the sake of vanity. This is about your health,” says Angelike.

Now, as she reflects on her journey with Isagenix, she says she hopes her experience will shine a light of hope for others facing tough obstacles.

“I know people are on their knees every night praying for better health, financial freedom or freedom from their bad habit,” says Angelike. “I feel like somewhere down the line, I’ll be able to help someone else going through turmoil; to help lift them up, edify them and help them get the fight back against the things that life throws at them.”

Classic Quinoa Pilaf

1/4 cup olive oil
1 small sweet onion, diced
2 ribs celery,  diced
1 carrot, peeled and diced
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1 garlic clove, minced or grated
1/4 tsp oregano
6 cups cooked quinoa
salt and pepper to taste
1 cup chopped almonds, dry roasted

Put olive oil in large skillet over medium heat; add onion, celery, carrot, green pepper, and red pepper, and cook, stirring until vegetables start to soften, but are still somewhat crisp.

Stir in garlic and oregano and heat for 1 minute.

Remove skillet from heat and stir in the quinoa, mixing well.

salt and pepper to taste.

Toss in roasted almonds and serve hot either as a side dish or light main dish.

Note: To roast almonds, put in dry skillet over medium heat and toss until lightly browned.

Cranberry Orange Vinaigrette Dressed Salad

1 cup cranberry sauce (whole berry)
1 small sweet orange, zested and squeezed
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp honey
1/8 tsp salt
1/4 c olive oil
1 bag of spinach
chopped left over turkey
1/4 c chopped walnuts

 

Put the cranberries, orange zest, orange juice, vinegar, mustard, honey, and salt in a bowl and stir until blended.

Drizzle in the olive oil, slowly, whisking constantly, adding a bit of olive oil at a time until the vinaigrette becomes smooth and thickens.

Arrange spinach and turkey pieces on salad plates and top with vinaigrette.

Sprinkle walnuts on top of salad and serve cold.