Start Your Day Off Right! Eat Breakfast!

I continually run into people that struggle with eating breakfast! It is interesting that these same people also struggle with their weight!

Do yourself a favor and start you day off right and your body off right with a little breakfast in the AM!

Aim for 20-30 grams of protein to help keep you full as your metabolism gets a jump start!
You may not always reach this, but all meals and snacks should have at least some type of protein in them to help keep you full and aid in maintenance of muscle mass!!

Here are some quick ideas for all of you with the excuse I just don't have enough time or I am just not hungry. Breakfast doesn't have to be a big complex meal!

1- Premier protein shake (Costco) and a pc. of fruit

2- Blended protein drink: make in blender, magic bullet, or shaker bottle. Mix whey protein powder with water or milk, add in fruit.

3- Greek yogurt topped with almonds or Kashi cereal. Chobani and Fage are my favorite Greek yogurt brands. Make sure to read the food label. Not all yogurt is created equal! A good Greek yogurt has at least 10+ grams of protein per serving.

4- Protein bar: My favorite brands are Zone and Balance bars. When looking for a protein bar make sure there are no more than 2 grams of carbohydrate for every 1 gram of protein! :)

5- Eggs! Veggie omelet: Saute spinach or any other vegetable add in 2 eggs and scramble. You can use egg whites to reduce the calories and increase the protein!
Don't have time for that? Grab a hard boiled egg and string cheese on your way out the door!

By eating breakfast/more calories earlier in the day, you will limit overeating later in the day which can cause weight gain or inhibited weight loss! Remember you body is a machine you have to fuel it in order for it to properly work!

Share your favorite protein packed breakfast ideas below!  

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?

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?

___________________________________________________________________

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! 

__________________________________________________________________

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!

7 Components of Wellness

Contributed from RD411- Shawna Gornick- Ilagan, MS, RD, CWPC

In 2011 commit to movings towards a higher level of wellness! Wellness encompasses our whole being= mind, body, and spirit. Is there one area that is lacking in your quest for wellness?    

Here are some tips for achieving each component of Wellness

1. Social wellness:
• Schedule a game night
• Watch a funny movie with friends
• Join an organization
• Do not gossip and become a good listener

2. Environmental wellness:
• Fix something that is broken
• Recycle
• Plant a tree
• Donate blood
• Donate food or clothes

3. Vocational or occupational wellness:
• Pursue continuing education opportunities
• Reflect on your career goals and aspirations each year

4. Spiritual wellness:
• Develop a life philosophy and live by it
• Practice compassion and acceptance

5. Emotional wellness:
• Smile as many times as you can in a day
• Adopt an attitude of optimism

6. Intellectual wellness:
• Learn a new language
• Take a workshop or course for a new skill or hobby

7. Physical wellness:
• Drink plenty of fluids
• Aim for 25-35 grams of fiber/day
• Aim for five servings of fruits and vegetables/day
• Wear your seat belt
• Get preventative exams

Commit to a 12 month wellness Program! http://tinyurl.com/2wy3sjz

Daily Nutrition Checklist

Daily Nutrition Checklist

Are you keeping on track? Here is a list to keep you in check!

• Limit salt intake to 2400mg


• 25-35 grams fiber per day


• 5 a day (fruits and veggies)


• 3 servings of milk/dairy per day (nonfat milk, low fat cheese/yogurt)


• At least 64 oz of water per day


• Not skipping meals (going no longer than 4 hours without eating)


• Protein at each meal and snack ( lean meats, nuts, beans, eggs, diary)


• EXERCISE ( mix of cardio and resistance training, also stretching)


• Variety of CHO, FAT, PRO

            

Meal Plan- COSTCO style

I dont know about you, but I love shopping at Costco! Costco has high quality foods, and great prices!

Here is days menu using many of my favorite items from Costco.  

Breakfast- Protein shake

            Chocolate Whey Protein

            1 c. skim milk

            1 Tbsp peanut butter

            Ice if desired

Blend all ingredients in a blender and enjoy

 Snack- 1 Chobani Greek yogurt

Lunch-Chicken tortilla wrap with an apple & TLC granola bar 

            1 all natural tortilla

            3-4 oz canned chicken

            Organic mixed greens

            Mustard and mayo to taste

            Organic apple

            Kashi TLC granola bar 

Snack- Steamed edamame topped with garlic salt to taste

Dinner- Mahi Mahi  with a side salad and quinoa

            Mahi Mahi fillet (baked, grilled, or sautéed) with lemon pepper to taste

            Mixed greens salad with snap peas, dressing of choice

            Quinoa with olive oil, salt and pepper to taste     

Snack- Food Should Taste Good tortilla chips & hummus

What are some of your favorite healthful foods to get at Costco? Or, is there a better place to find them?

 It's time to make my shopping list!

Hindrances to Weight Loss- Women

Below is a list of WOMEN specific hinderances to weight loss

Eating on the run

Hectic lives don’t leave much room for sit down meals. Often women find themselves running from point A to point B and don’t even stop to enjoy what they have shoved in their mouths. Another common problem is not eating! This will cause your hunger hormones to get out of control so that when you do it you often over consume!

• Be prepared - Pack snacks


• Take a moment to sit down and enjoy what you are eating


• Ask for nutrition information from your favorite fast food spots. Make an informative decision about what you are eating.

Nighttime eating

The house is quite and you are ready to relax! It is time to grab those crunchy chips or smooth ice cream and crawl up on the couch.

• Stop and ask yourself if you are really hungry


• Distract yourself with something else like relaxing with a good book or a card game


• Turn towards a nice low cal drink like herbal tea or flavored water

 Preparing multiples meals

It is hard to please everyone and by the time the meal is done you are already full because you have to taste everything as you cook it! Now you don’t even feel like eating a balanced meal.

• Make a game plan: decide what you want to eat for your meal before preparing


• Compromise with your family and try to come up with meal everyone will eat so that you do not have to make multiple items.


• Chew gum or cut up veggies while preparing food so that you do not use up all your calories before it is even meal time.

 Eating like a man

Going out to eat seems to be a common event between couples. Often we will unconsciously eat the same as the person they are dinning with.

•  Get a box when your meal comes out so you can put half in before you eat


•   Scope out the menu for healthful food choices


•   If you know you are going to splurge – BE ACTIVE

Emotional eating

Food is always around us. Women tend to hold in their feelings. We need comfort from somewhere. Why not food? Food won’t think less of us or talk back. Food seems to be the easy choice for comfort in a difficult time.

• Distract yourself with other activities that can help you deal with your emotions
  
  
  
  • A brisk walk    
  
  
  • A bubble bath
  
  
  
  


• Try to find low-fat or reduced calorie choices to your favorite comfort foods


• Decipher what feeling will cause you to over indulge so you are aware of them

 Just remember, if we are better able to take care of ourselves we will be able to better serve others! Make youself number ONE!

Food Cravings- How to deal with them!

Are you physically hungry or is this just a craving?

A good way to distinguish between physical hunger and a craving is by the last time that you ate. If you just got done with a meal (within the last 1-2 hours) you are probably not physically hungry!

 Food cravings are just suggestions to eat they are not commands to gorge yourself. It is all in how you decide to deal with your craving. Next time you have cravings try to wait a while and see if the craving passes. While you are passing time direct your mind to something else, step back from your temptation, think if it is really worth it, and then decide what you are going to do. If you choose to eat it decide how much and make sure that you really enjoy it!

 Here are some tips to help you manage your food cravings

 Eat regular well-balanced meals and snacks

•  Do not skip meals, this will only make you more hungry throughout the day. BE PREPARED!Always make sure to have healthful snacks on hand.  

 Assess your craving; does it correlate to your current mood or situation?

• You may not be able to control your craving but you can control your reaction. Remember food may only temporarily cure how you feel.

 Make healthy food choices

• You are not going to be able to control everything in your life, but you can control what you put in your mouth. Take responsibility choosing healthful foods, and stopping when you are satisfied.

 Moderation vs. deprivation

• Food is a wonderful part of life and typically our favorite foods are linked to memorable pastimes. Enjoy them, but only every once in a while.

 Good food vs. bad food

• There are no “bad foods” the problem comes with the quantities that we choose to consume. Dish up a small portion for you to enjoy and make it a special occasion not a daily ritual.

 Find a substitution

• Cravings can pass. Cravings are often not hunger and will go away if you allow yourself to be distracted by other thoughts and activities.

Exercise

• Distract yourself from eating and go exercise! If you do overindulged, exercise is the only thing that can help burn off those extra calories. Stay active!

Snack Attack - Preventing Overeating

Choosing the Appropriate Snack

Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating!

Finding an appropriate snack during the day can be a challenge!

The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber  to help keep you satisfied until your next meal.

First look at the serving size

Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)

Next look for protein (Reach for at least 8-15 grams of protein at snack time)

Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)

NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving  you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!

Here are some other snack ideas

• 6oz Greek yogurt
• Balance Bar
• 1 string cheese and 1/2 apple
• 1/2 apple with 5 walnuts
• 1/2 cup 1% cottage cheese with 1/2 cup melon
• 1 oz nuts (small handful)
• slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
• 3oz tuna served with tomato and drizzled with lemon juice
• 1/2 cup boiled edamame
• 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
• Beef jerky (add a pc. of fruit or veggies for fiber)
• Hard boiled egg and veggies

Common Exercise Myths- Get The Facts

Everyone has their own theory about exercise and nutrition. Here are some common myths that have been circulating around. Get the FACTS!

1-     Going to the gym is the best way to stay fit.

• Many people benefit from in home exercise programs or being active in the outdoors. The great thing about exercise if you can do it just about anywhere. Kiya and James with WEightless escape are experts in getting you out of the gym and exploring fitness on a whole new level.

2-     To lose weight all I need is cardio. Weight training will bulk me up.

• Both cardio and weight training are an important part of your weight loss journey. Weight training is very important in maintaining lean muscle mass while lowering your body fat.

3-     If you don’t have at least 30 min to workout it’s not even worth it.

•  Any exercise is better than none. You have to start somewhere, even if that is a 15min walk at lunch time. Break your workout up during the day.

Example:15 min strength and stretch in the am or pm (crunches, pushups, ball squats, lunges, stretches) and 15 min walk/jog at lunch (hit the hills).

4-     Avoid eating after 8pm.

• Often people have already ingested all the calories that they need for the day by this time so intake after 8pm isn’t justified.  Nothing is wrong with eating late if you are using the food to fuel your body.

5-     The more time you spend working out the better results you will get.

• Overtraining will stop muscle growth. Always make sure you give your body adequate rest.

6-     If your parents are overweight most likely you will be too.

• Although genetics do play a part in body composition so does lifestyle. Keep active and pay attention to your daily food intake.  Quality nutrition and exercise are the most important factors in preventing obesity.

7-     Water aerobics is for older adults with injuries.

• People at any age can benefit from water aerobics. Water aerobics proves to be challenging and a great way to improve health and fitness. Even some top Olympic athletes incorporate water exercises to work their muscles a little differently. 

8-     If I do a lot of exercises for that trouble spot it will go away.

• The most effective way to change our bodies is to do a full body workout (cardio, weights, and stretching), along with proper nutrition. Fat will not fall off of our bodies in just one spot no matter how hard we work at it if the other components aren’t in check.

           

Adding Flavor To Foods Without The Extra Calories

When is the last time you read the back of your ketchup or BBQ sauce bottles? Or how about the labels of the flavored waters and sports drinks that taste so good? Often times these foods that seem harmless are full of sugar, fat, salt, preservatives and unwanted calories!  Here are some ways to add flavor to your foods and drinks without all the extra calories!

Add flavor to your water by adding slices of                                                            

• limes, lemons, or cucumber


• natural tea packets- get creative and mix two flavors like peach and raspberry  

Add flavor to your favorite foods using natural ingredients/low calorie options such as:

• Garlic


• Onions


• Bell peppers  


• Lemon


• Lime


• Stewed tomatoes (Mexican, Italian, etc…)


• Salsa


• Tabasco sauce


• Mrs. Dash seasonings (over 13 varieties)


• Lemon pepper


• Italian seasoning


• Cumin


• Curry powder


• Fresh herbs- basil, cilantro, and rosemary are my favorites


• Balsamic vinegar  

Low calorie condiments:

• Mustard (try spicy mustard for an extra zing) – Add to tuna fish instead of high calorie mayo.


• Plain yogurt- Add to tuna instead of mayo or top a potato with yogurt instead of butter and sour cream


• Light Italian dressing- makes a great marinade


• Salsa- top potatoes with salsa instead of high calorie butter and sour cream or add on top or chicken instead of using BBQ sauce

What are some of your favorite ways to add flavor and variety when cooking?

So often in our busy lives we buy the already seasoned or flavored varieties of our favorite foods. Typically with convenience foods come a lot of unnecessary fat, sugar, and salt! By having some of the above ingredients on hand you are able to get creative in the kitchen and make your very own homemade nutritious foods while saving money and doing something good for your body!  

  

Benifits of Exercise- Beyond Weight Loss

 

Did you know there are many benefits to exercise?

 Boosts energy- Exercise increases circulation and blood flow which delivers oxygen and nutrients to your tissues thus increasing energy.

 Increases immunity- Research has shown that exercise can help increase the cells that attack bacteria. It is believed that consistent exercise leads to a substantial increase in the immune system over time.

 Keeps you limber-  Improved flexibility can help you with day to day tasks. Getting up and down stairs, picking things up off the ground, reaching for an item on a high shelf, or even getting in and out of the car.

 Improves  mood/ decreases stress- Exercise stimulates brain chemicals making your feel good. Exercise can also effect how your body looks giving you confidence. Exercise helps prevent depression

 Improves sleep- Regular exercise can help improve your sleep. Improved sleep in return helps increase concentration and productivity.

Spark in sex life- Exercise helps increase your energy and also helps you feel better about yourself and the way you look.

IT’S FUN- Go dancing, hiking, or get involved in a sports league. Exercise doesn’t have to be boring. Get creative! The most important thing is that you are moving!   

Reduces risk of chronic disease

•  High Blood Pressure


• Osteoporosis


• High cholesterol


• Type II diabetes


• Some types of Cancer                           

Exercise and healthy eating is by far the cheapest medicine! Are you convinced? 

Your body is your own! Take charge!  

OPTIFIT

Many of you probably wonder what I do on a day-to-day basis. Here is an insight into my  work as a dietitian specializing in the field of wt. loss.

Whether a surgical or nonsurgical patient all patients that come into Surgical Bariatrics Northwest with the goal of changing their life are entered into the Optifit program.

What is OPTIFIT? Optifit is a weight management program that is physician-monitored and dietitian-directed, provides behavioral support, and utilizes a professional trainer—all to get you looking and feeling great! We’re here to help get you started on our medically directed, proven effective, non-surgical weight loss program that is designed to elevate your wellness and revitalize your life. Located in Post Falls, Idaho, Optifit offers you the care and support you need to help you achieve your weight loss goals and restore your health.

As the dietitian, I work with patients one on one to access their metabolic function and devise meal plans based on their individual results. Together we look at how their metabolism is working (how many calories they need in a day) and what their body composition is (fat mass vs. fat free mass). The main goal is to lose fat and maintain muscle! This is done with a caloric precise, high protein OPTIFIT meal replacements.



Feel free to join one of our newest patients on her journey.  Losingbigwinningbigger

The Optifit program is fail proof and the big test comes after patients are done with the 12 wk program and are transitioning back to regular eating. With Optifit you will lose weight no matter what, but unless you have changed your mind and engaged in a complete lifestyle change the weight will come back. I work with each individual during the 12 weeks to give them the dietary education and tools that they need to be successful long after the program. Our behavioral groups are a big part of our patients success as well. In these groups individuals are able to identify those behaviors that needs to be changed in order to reach their long term goals.

If you have any questions about what a dietitian does or  about the Optifit program please let me know!

If you are currently on Optifit I would love for you to post your experiences and also maybe some of your favorite ways to spruce up your meal replacements!

Here are a couple tips!

- Add sugar free peppermint or Irish cream to your chocolate shake or hot cocoa drink

- Add fresh basil to your tomato soup

- Blend a Crystal Light packet into your vanilla shake

- Blend your fruit drink with ice (some people like to add diet sprite in it as well)

Losing Weight

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

• Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1 hour after waking up)


• Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks) Try a protein shake.


• Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)


• Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)


• Stay away from high calorie drinks, condiments, and creamers


• Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)


• JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner.

Who wants to commit to losing 5 lbs before the end of the year? Or, maybe you want to lose 10-20 lbs.

What is your goal?

The "5-3-2-1-almost none" plan

Implement these concepts to help you on your quest for health!

• Eat 5 or more servings of fruit and vegetables


• Have 3 structured meals (including breakfast)


• Limit TV/video game use to 2 or less hours


• Engage in 1 or more hours of moderate to vigorous physical activity


• Limit sugar-sweetened drink to almost none

Nuts for Nutrition

Nuts for Nutrition
Although nuts have many similar nutrients in them. They are not created equal! Just like any diet variety is KEY!

Test your nut knowledge!

1. Which nut is the highest in selenium (an important nutrient to help increase immunity to viral illnesses)???

2. Which nut contains the highest amount of Omega-3 fatty acids helping decrease LDL (bad cholesterol) and reducing the risk of heart disease???

3. Which nut has the highest levels of antioxidants, thus making them useful in the prevention of many diseases i.e. - cancer and heart disease???

4. Which nut contains the same drugs that are used to prevent Alzheimer's??? It is also very high in vitamin E.

5. Which nut contains natural phytosterols which help lower LDL (bad cholesterol) and total cholesterol levels??? This nut is also known to reduce the risk of prostate and breast cancer.

How did you do???
1. Brazil Nuts 2. Walnuts 3. Pecans 4. Almonds 5. Pistachios

www.beachbodycoach.com/kflicker

Hey Friends!!

I wanted to let you all know about a new business that I have started up with Beachbody, creators of P90X, Insanity, Turbo Jam, Slim in 6, 10 min. trainer, and many other in home workout programs.

We all know that working out and eating right are the first things to go in our busy life's. What I love about Beachbody's in home workouts are that they are quick and effective.

Please take some time to check out my website www.beachbodycoach.com/kflicker and let me know if you have any questions. Some of you may even be ready to become coaches yourself!

I know how important fitness and nutrition are to a healthy, balanced lifestyle and I wanted to become a Beachbody coach to continue to help MOTIVATE people in their quest for health.

Please contact me regarding any of your fitness and health goals. Together we can make it happen!

Here is to you!!

Portion Control

Here is some food for thought!

I just got back from a camping trip with my family, and of course when you go camping you have got to make s mores!

My brother and sister in law made sure we were equipped with the finest GIANT MARSHMALLOWS, delicious graham crackers, and of course the best part, chocolate squares.

Being the dietitian of the family I looked at these giant marshmallows and thought...."I wonder how many calories are in these?" 90 calories was the answer! I put one on a stick, shoved a chocolate square in it and started the roasting process.

Across from me was my other sister in law roasting the typical sized marshmallows. So I had to ask, "how many calories are in those?" 40 calories for 2 was the answer.

Typically I would be satisfied eating one regular s mores, but these giant marshmallows where just too cool to pass up!

So instead of eating 1 marshmallows on my s mores (20 calories) by choosing the cool GIANT MARSHMALLOW I was accidentally eating 4 (90 calories)!

WOW that is what you call portion distortion!

Here are some tips to cut back on portions, thus decreasing calorie consumption.

*Eat off of a smaller plate

*Use smaller spoons and forks. Set down your spoon or fork after each bite.

*When at a social event (BBQ, open house, pot-luck, etc) fill your plate only to the inside circle instead of all the way to the outside rim.

*After you are full, don't leave the plate of unfinished food in front of you, push it away of set a napkin on top to limit mindless eating while socializing.

*Read labels on food to see what the appropriate portion is

*If you over do it! Get up and MOVE!