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!

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!

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.

           

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?

Normal Weight Obesity

Calculate Your BMI - Standard BMI Calculator:

What is your BMI??

BMI is a ratio of height and weight to help determine the health status of an individual.

Underweight = BMI < 18.5
Normal weight = BMI 18.5-24.9
Overweight = BMI 25-29.9
Obesity = BMI > 30

Although BMI works well in most cases there are limitations to using this method.

The more accurate way to determine health in an individual is looking at body fat percentage.

Women should be 30% body fat or below
Men should be 20% body fat of below

How to determine body fat.
Many methods are used to determine body fat. The most accurate way is to do either underwater weighing or the Bodpod, but these tests can be expensive.

Local gyms or doctors offices typically have other methods such as skin callipers or biological impedance (Tanita scales).

Different scenarios

Have you ever been around that person who is a "twig" but eats a ton of junk and doesn't work out? Their BMI may be in a normal weight range, but guaranteed their body fat is above 30% thus placing them at risk of heart disease, diabetes, and many other co-morbidities. I call this a skinny fat person, or normal weight obesity.

Or what about the body builder who has a lot of muscle mass and very low body fat, but their BMI states that they are obese? It would be silly to call a fit individual obese.

It is important to know where you stand! What is your BMI? What is your body fat percentage? Where do you want to be?

What is one change that you would like to make in your diet/exercise pattern to improve your health??

In Defense of Food

In Defense of Food

Michael Pollan, Author of In Defense of Food, an Eaters Manifesto, conveys in his book that because of the technology/food science of today what we are eating isn't really food but substances and how we are eating (on the run, in front of TV) isn't really eating.

The fact that food has been replaced by nutrients and common sense with confusion is what Pollan describes as the American Paradox : The more we worry about nutrition, the more unhealthy we seem to become

Here are a couple of rules that Pollan expresses in his book to help us on our quest for health.

EAT FOOD. NOT TO MUCH. MOSTLY PLANTS

1- Don't eat anything your great grandmother wouldn't recognize as food

2- Avoid foods products containing ingredients that are

A) Unfamiliar

B) Unpronounceable

C) Have more than 5 in number
3- Avoid products that make health claims

4- Shop the outside of the store, and stay away from the middle

5- Get out of the supermarket whenever possible

In today's society it is hard and maybe unrealistic at times to stick to these rules, but the small things you do can make a big difference!

An easy way to get started is find out where your local farmers market is at. You wont find any hydrogenated oils or high fructose corn syrup there. Buy fresh and local!

Sample meal plan: here is a quick menu to give you some ideas

 

 

Breakfast

3 egg omelet with veggies for taste (spinach, onion, tomato)
1/2 c. oatmeal topped with cinnamon and fresh fruit

Snack
All natural Vanilla Chobani Greek Yogurt
Add fruit and nuts if you choose

Lunch

Grilled chicken taco salad (top salad with beans and fresh salsa)

To season chicken use natural spices such as cumin, chili powder, cilantro etc...

All natural tortilla chips
Snack

Hummus dip and carrots

Dinner

Skewers on the BBQ

Choose your favorite meat, veggies, and fruit (pineapple, mango, etc)

Skewer and drizzle with olive oil and favorite spices

Herbed quinoa salad (www.motivate2010.blogspot.com/2010/07/quinoa.html)

Sliced fruit (melons and berries)