Need a Mid Day Pick-Me-Up??

                     
Don’t worry you are not the only one that feels that lull of energy in the afternoon. Many people are searching for that quick pick me up to get through the rest of their workday! Most reach for caffeine packed drinks are high calorie sweets. These options may offer a quick burst of energy, but soon after your blood sugar spike has worn off and you are in need of something else!

Try these tips to help avoid a mid-day crash.

1-     Probably one of the most obvious solutions would be to make sure you are GETTING ENOUGH REST. It is not always possible to get the full 7-8 hours of sleep each night but this is essential for replacing those energy stores and keeping you alert during the day. ALSO sleep can affect your hunger levels. Lack of sleep can cause increased hunger during the day and usually the foods we chose to eat aren’t the best! High caffeine and high sugar foods can lead to serious problems over time.

2-     EAT RIGHT- What we eat earlier in the day can affect the way we feel later. What foods to you typically consume? Any food that is in a package/has a label is processed and lacks essential nutrients. Shop on the outskirts of the store for fresh products – whole grains, fresh fruit & vegetables, & lean proteins. These types of food have a balance of nutrients that help to promote energy and keep you going during the day.

-         Eat breakfast- get a mix of carbs and protein

1.      Protein shake/smoothie (1 scoop pro. Powder, 8oz milk, ½ banana)

2.      Lite yogurt or Greek yogurt

3.      Eggs and whole grain toast

4.      High protein cereal (Kashi Go Lean)

-         Don’t go longer than 3-4 hours without eating. Choose a snack between 100-200 calories with some type of protein or fiber to help keep you full until your next meal

1.      String cheese and almond (6-12)

2.      Apple or celery and peanut butter (1 tbsp)

3.      Yogurt

4.      Beef jerky (watch the sodium)

5.      Protein bar (watch out for the calories)

6.      Carrots and hummus

3-     EXERCISE- Get your body moving. Often we find ourselves sitting at a desk and very sedentary. Our bodies were meant to move. Commit to finding time during your day to get up and move. Try a 10 min walk around your office building or jumping jacks to get your blood pumping. Movement will help increase blood flow and oxygen in your body. This may help you feel more alert and awake.

Priobiotics- Stay Healthy During the Cold & Flu Season

Have you noticed that immune boosting foods seem to be the newest healthful food niche in the market? People want to boost their immune system during the cold and flue season and the food industry doesn’t mind capitalizing on that!

Everything that we ingest goes into the gut. It is part of the bodies’ protective network against bacteria, viruses, and chemicals. Did you know that there are over 400 different species of bacteria in your gut and 100 trillion bacteria in our intestines!

Probiotics- What are they??

Probiotics are defined as live microorganisms that may help improve your gut flora and restore balance in the intestinal microbial flora. An unbalanced diet, stress, fatigue, aging, bacteria- contaminating foods, and antibiotic therapy are all factors that may influence your intestinal flora.

Probiotics- Where are they found??

• Fermented dairy products- yogurt and kefir
• Oral supplements
• Products such as cereal, juice, and even cookies claim to contain probiotics

It is important to know that not all probiotics are created equal. It is recommended to use probiotics that are “clinically proven.” This is typically printed on the label. The product label should also reveal the strain of bacteria, CFU’s (colony forming units), expiration date, serving, health benefits, storage conditions, and contact information.

Because probiotics are generally safe there is no reason not to try different products and see what works for you! You may also benefit from other nutrients in probiotic containing foods such as calcium, and protein in yogurt.

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What Is Your Style?

Thank you Angela Flicker of the Artists House for presenting me the Stylish Blogger Award!

Does your choice of workout reflect your style?

How do you like to get in shape? Run, weights, yoga, aerobics, sports, dance.... There are so many different ways to move your body. Do you think that your choice of workout expresses your style/ who you are? Does your style change with time?

Kitchen Must Haves- Healthy Cooking

These kitchen tools are great to have on hand in your quest for making healthier meals.

Spice rack- Natural spices are a great way to add flavor to food without all the extra calories.

Garlic press- Fresh pressed garlic is another great way to add tons of flavor to your meals without extra calories.

Citrus zester- Adding lemon, lime, or orange zest is a great way to add flavor to foods from meat and poultry to steamed veggies or even low fat dessert such as yogurt, or angle food cake.

Olive oil mister- Olive oil is a heart healthy fat that is a great substitute for butter when pan frying and sautéing. By using a mister you are less likely to accidently over do it on the oil thus adding extra calories.

Non-stick pans- Non stick pans help eliminate the use of butter or oil while cooking. Be careful sometimes PAM spray can actually ruin your nonstick pans!

Wok- a wok is commonly used for preparing stir-fry. Combine your favorite veggies, lean protein, low sodium soy sauce, and whole grain rice for a great low fat dish!

Crock-Pot or slow cooker- Slow cookers are great when you don’t have time to cook! Create your own soups, stews, and tender juice meats. Many crock-pot or slow cooker cookbooks are available and recipes are online.

Salad spinner- Clean your lettuce in an instant with a salad spinner. This could make eating your greens a little more appealing!

Food Processor-There are many uses for this tool and it can make preparing any meal that much easier. It chops shreds, mixes, and much more.

Small bowls and plates- By having smaller bowls and plates you are less likely to overeat at meal times.

Stick blender/Immersion blender- Great for mixing up protein shakes and smoothies in the morning. Easy to clean compared to magic bullet or a regular blender.

Coffee maker- If you are a coffee drinker invest in a good coffee maker instead of spending all your money at the local coffee stand. Drip coffee is naturally low calorie, but when adding all the “fluff” (milk, chocolate, flavors) if can get expensive and very high in calories/fat.

Measuring cups/ spoons and food scale- It is very easy to over do it on our portions. Having measuring cups/spoons and a food scale on hand can really help you become aware of what an adequate portion is.

Single portion Tupperware containers- Leftovers are great to take to work. Having small Tupperware containers on hand allows you to have just the perfect amount to take when on the go!

What else have you found that helps you create healthful meals in the kitchen?

Protein Absorption- Get The Facts!

Every morning as I am rushing out the door I have a protein shake for breakfast. It is quick, portion controlled, filling, gives me energy, and helps aid in the growth on lean muscle! The only problem is that there are so many different protein supplements on the market today! Which one should I choose?

 

Here is a breakdown of different types of protein out in the market and how they are absorbed.

Protein is needed in our diet to help develop muscle, repair muscle tissue, aid in the growth of our hair and nails, give us energy, keep us full longer, and many other bodily functions. Protein doesn’t build muscle by itself. In order to gain muscle EXERCISE is key. Protein is simply used to help repair and develop the muscle after our workouts.

Our bodies can only absorb 20-30 grams of protein at one time (3-4oz of meat). Any protein that is not used up, if not burned up, will be stored as fat. Protein is naturally found in many foods such as eggs, beef, chicken, turkey, fish, tuna, soy beans, tofu, beans, lentils, nuts, etc… Protein is also commonly found in meal replacement shakes used for weight loss of muscle building. Different types of proteins are absorbed at different rates. It is important to include many different types of protein into your diet.

Biological Value of Protein:

Biological Value (BV) is a score that is given to certain foods (mostly proteins) to determine how quickly our bodies can absorb and actually use the protein consumed. The highest BV is 100%

Charts below were taken from http://www.bodybuildingpro.com/proteinrating.html

Protein Ratings
FOOD	PROTEIN RATING
Eggs (whole)	100
Eggs (whites)	88
Chicken / Turkey	79
Fish	70
Lean Beef	69
Cow's Milk	60
Unpolished Rice	59
Brown Rice	57
White Rice	56
Peanuts	55
Peas	55
Whole Wheat	49
Soy beans	47
Whole-grain Wheat	44
Peanuts	43
Corn	36
Dry Beans	34
White Potato	34

 BV of common protein supplements:

Protein Ratings
PROTEIN SUPPLEMENT	PROTEIN RATING
Whey Protein Isolate	159
Whey Protein Concentrate	104
Casein	77
Soy	74

 Different types of protein:

Whey Protein:

Whey protein also comes from milk. It is a fast absorbing protein and should be consumed either before or after a workout. Look at the ingredients when you are buying whey protein. It is processed in three different ways. This affects absorption/BV, taste, and price. On the label it will either read Hydrolyzed Whey Protein Isolate (best absorbed, but can be hard to find, costly, and has a bitter taste), Whey Protein Isolate (typically the best tasting whey protein and BV is still quite high), and Whey Protein Concentrate (most affordable but known to cause stomach discomfort/bloating).

Casein Protein:

Casein protein is derived from milk. It is a slow absorbing protein therefore it is best to supplement with casein protein when you are expected to go through long periods of time without protein consumption (i.e. sleeping).

Soy Protein

Soy protein is extracted from soybeans is also quickly absorbed. There are a lot of different theories about soy protein. Some say it is good for lowering cholesterol and preventing cancer while others say that it is poorly absorbed, lacks important amino acids, and prevents absorption of many other nutrients.

Egg White Protein

Egg protein is typically low in calories and fat. It is extracted from eggs and is absorbed at a moderate rate. 

Protein shakes that I use:

• Shakeology  www.shakeology.com/kflicker
• 100% Whey protein by makers of Muscle Milk (sold at Costco)
• Optifit (Sold at Surgical Bariatrics NW http://www.getoptifit.com/)

Both of these powders have multiple forms of protein in them. Chocolate is my favorite flavor! :) Mix in fruit (but not too much) or different flavored extracts (vanilla, almond, mint) for variety!

What is your favorite protein supplement? Any good recipes??

Making Fast Food a Little Healthier

Fast food is part of our culture and is not going away anytime soon. If you are unable to steer clear of it, do your best to make a healthy choice! 

BE PREPARED! Remember your overall goals! Fast food and dieting don’t exactly go hand in hand but by being prepared, not being afraid to special order, and planning a little bit you can make eating at a fast food restaurant healthier.

 Tips when going out to eat!

• Limit the extras – no high calorie sauces such as mayo or BBQ sauce.


• Stay away from liquid calories. Water please!


• Get the grilled option. Stay away from fried foods!


• Go skinless. Take off any skin that may be on your turkey or chicken

 Convenient store

• Water


•  Fresh fruit        


•  String cheese


•  Yogurt


•  Beef jerky


• Protein bar or Granola bar (Cliff bar, Luna bar, Nature Valley, protein bar of choice)


• Nuts (single serving)      

Wendy’s

• Garden Sensation Salads- limit dressing, chose low fat, low calories or top with chili for a taco salad and a little extra protein!


• Grilled chicken sandwich


• Chili with potato – low fat sour cream if any


• Limit extra cheese and mayo on hamburgers    

Taco Bell

• Fresco style tacos and burritos


• Chicken soft tacos


•  Chicken burrito


•   Bean burrito


•   Taco salad, but don’t eat the shell!

* beware of sour cream, cheese, and guacamole. These are all high calories extras. Use sparingly. Don’t be afraid to special order.

Mc Donald’s

• Chicken McGrill, no mayo!


• Side salad- Light on the dressing. Choose low fat vinaigrette.


• Grilled chicken salad- Light on the dressing. Choose low fat vinaigrette


• Egg McMuffin


• Fruit and yogurt parfait (very high in carbs, beware if diabetic)         

Subway

• Choose lean meats (chicken, turkey, ham, roast beef)


• Pile on the veggies


• Light on the sauces- choose low calorie sauces such as mustard, light mayo, or vinegar.


• Ask for no cheese- you usually cant even taste it on the sandwich and this will save you at least 100 calories.


• Choose whole grain breads

  Pizza

• Ask for thin crust


•  Limit appetizers such as breadsticks or wings


• Load on the veggies


• Choose lean meats like Canadian bacon or chicken


• Have a side salad instead of going back for a second helping of pizza.

NOTICE: All chain restaurants have their menus and nutrition facts online! Review them before going out to eat so you know exactly what you are getting!

Shakeology-Nutrition Simplified. 70 healthy Ingredients in one glass!

70 AMAZING ingredients all packed into one shake. Replace one meal a day with a shake, workout at least 3x a week and watch the weight fall off! 30 day gaurantee...if you don't like it, return it! If you are interested in trying out Shakeology for yourself you can order if through the fitlicker online store, or for more information go to http://www.shakeology.com/kflicker.

ALSO, for those of you who commit to Shakeology, I will give you one FREE nutrition consult (phone or face to face) each month you are on Shakeology. What are your health goals? Accountability is priceless!

S.M.A.R.T Goals

Setting S.M.A.R.T Goals for the New Year

Whether our goals are based on the physical, financial, or spiritual aspects of life we are all capable of change if we put our minds to it. Write down your goals and sign them just like a contract. Be accountable to yourself!

 Make your goals SPECIFIC what is it that you want to accomplish, with all the details!

Make your goals MEASURABLE are you able to access your progress?

Make your goals ATTAINABLE are you setting yourself up for success? Is your goal within your reach given the current situation?

Make your goals RELEVANT is your goal applicable with your purpose in life?

Make your goals TIME SENSITIVE what is your time limit for completing your goal?

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EXAMPLE:

Goal: I will exercise every day

Is it SPECIFIC?  NO (I will exercise everyday for at least 30min. whether at home or in the gym, including cardio and weight training exercises)

Is it MEASURABLE? Yes.  

Is it ATTAINABLE? Yes, but most likely NOT attainable (I will exercise at least 4 days a week for at least 30 min., whether at home or in the gym, including cardio and weight training exercises) By committing to 4 days instead of everyday I don’t have to be upset when my busy schedule gets in the way. I also give myself permission to rest. Plus, if there are only 4 days left in my week I KNOW I need to jump on it and make exercise a priority!

Is it RELEVANT? Yes. Exercise helps me maintain my weight, keep my body healthy, and helps me relieve stress.

Is it TIME SENSITIVE? No ( For one month I will exercise at least 4 days a week for at least 30 min, whether at home of in the gym, including cardio and weight training exercises) . After that month is over reflect and see if you want to continue with 4 days a week, increase to 5 days, or fall back to 3. The most important thing is that you continue to stay active! 

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Life is dynamic, always changing! Each month take some time to review your goals and change them or add to them accordingly! HAPPY NEW YEAR!