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For most of us we typically get a lot of fats and carbs in our diet, we typically lack protein. Also, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet.

The Power of Protein

• Protein is an essential component of every cell in the body.
• The nails and hair are made mostly from it.
• The body uses protein for vital internal functions, such as, to repair and build tissue.
• It is the building block of bones, cartilage, skin, blood and muscles.
• Protein also makes hormones, enzymes and other vital chemicals in the body.

Benefits Of Protein For Workouts

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body.

This is because it will go to the muscles where it can begin the healing and recovery of the “micro tears,” which, are small tears in muscle tissue caused by intense contractions of lifting weights.

The key to supplying and nourishing the body with protein is to choose the right forms.

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey.

And, then there is the highly efficient, convenient protein powder. It can improve the efficiency of your workouts. To repair your muscles after a hard workout it’s important to have a fast acting protein within 30 minutes of your workout. By fast acting protein it can be a protein shake, cottage cheese, greek yogurt or milk.

Protein Powder Smoothies And Shakes

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein micronutrients goals day by day can be a really difficult task. This is how protein shakes can be of great use.

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals. Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include.

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels!

What could be better’

Does The Brand Of Protein Powder Matter’

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients. My favorite brand of protein power is Isagenix. They have a whey protein powder AND a meal replacement protein that’s not filled to added sugars and fillers.

4 Protein Powder Smoothie Recipes

Banana-Oat Protein Smoothie
Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout – it will sustain your blood sugar and prevent muscle cramps.

Ingredients:
1 scoop protein powder (vanilla)
1/4 c Oatmeal
1  half bananas
1 & 1/2 half cups of almond milk

Blueberry Blast
Ingredients:

1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop protein powder (unflavored or vanilla flavor)

Tropical Breeze
With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries
1 scoop of protein powder (unflavored or vanilla flavored)

Banana Bread Shake
Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

Ingredients:
2 scoop vanilla whey protein powder
1 banana
1/4 cup of Oatmeal
1/4 cup bran flakes
16 oz of water
Sweetener to add taste

Best Times To Drink Protein Smoothies’

• Breakfast — really east to whip up and grab on the way out the door
• Pre and post workout — fast and easy way to get nutrition around your workouts

Want to learn more about how to use protein, please shoot me an email and we can talk about your needs in more details.  If you have a protein powder that you use and want me to take a look at it, leave it in the comments below.

The post Boost Your Workouts and Nutrition With Protein Powder Smoothies appeared first on Kim Barnes Jefferson.

That’s really a tough question because most bars are nutritionally unbalanced. They may have a huge amount of one nutrient and a little of others to really qualify as a “meal replacement”. They also tend to have artificial sweeteners, flavors and coloring.

So yes, choosing a meal replacement bar can be overwhelming.

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Here’s how to shift through the BS and find the best protein bar!
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1. Low-glycemic –  gives you a steady source of  energy and keep you feeling fuller longer.
2. Whey protein – whey keeps you feeling fuller longer and has shown to help increase lean muscle.
3. Maximum nutrition, minimum calories –a healthy meal replacement bar should contain around 200 to 300 calories. Make sure your bar is balanced as you will see some bars are high in one nutrient and low in others, you want them to all to be relatively equal to be considered a meal replacement. Some bars are too high in calories while others are too low.
4. Satiety – Help you fill full longer. They are also very portable, I leave a few in my glovebox and your purse so I always have something in case I’m out running errands.
5. Quality – Not all health bars deliver what they claim to have in them. It’s possible for their nutritional content to be off—by as much as 15 percent! That could mean extra calories you don’t realize you’re getting, usually from fat and sugar.

One of my favorite bars is the Isalean. I’m addicted to Lemon (tastes like a lemon square), Oatmeal Raisin and I hate raisins LOL and Casehw Carmel — yummy!!

Do you have a bar, you’d like an opinion on’ Leave a comment below and I’ll take a look and give you feedback.

The post What Are The 5 Things To Look For In A Protein Bar’ appeared first on Kim Barnes Jefferson.

Here’s why: Stronger Muscles with Vitamin D Athletes of all ages and types should be sure to get an adequate amount of vitamin D, or the “sunshine” vitamin. A recent review shows that vitamin D helps an athlete to recover faster after intense workouts. (1). More than one-third of the world’s population has low levels of Vitamin D, clearly we all wear our sunscreen. Vitamin D also helps to protect against injuries such as stress fractures. With winter just getting started, this is the time of year that falling behind on vitamin D becomes very easy for many people. Especially for athletes who train indoors, supplementing with vitamin D could be the answer. A study involving elite ballerinas found that when they supplemented daily with 2,000 IU of vitamin D during the winter, their muscle strength increased and injury occurrence decreased (3).

Easier, More Energized Workouts with CoQ10 Coenzyme Q10, also known as ubiquinone, is a vitamin-like nutrient that is very important in athletes. CoQ10 is needed for cells to make energy, having an optimal amount is critical for ensuring that athletes are able to meet the demands exercise. CoQ10 has also been shown to enhance muscle function and power. Using CoQ10 as a supplement may be particularly important for those taking cholesterol-lowering statins, which interfere with the body’s own ability to create CoQ10. As a result, CoQ10 levels may become depleted in these individuals. In a study last year on male older athletes taking statins, CoQ10 supplementation for six weeks was shown to increase muscle strength, allowing the men to complete more leg extension repetitions (5). CoQ10 can also help with recovery by acting as an antioxidant. Continuous running and repeated explosive movements can be hard on muscles, tendons, and joints, and the process of making energy to support these activities creates oxidative stress. A certain amount of oxidative stress and tension on muscles and tissues is necessary to signal the body to adapt to the exercise and to become better and stronger. But too much oxidative stress and damage to muscle without proper recovery can be harmful and counterproductive. CoQ10 supplementation before strenuous exercise has been shown to help athletes by decreasing excessive oxidative stress and inflammation, thereby reducing muscle damage and helping accelerate recovery (6).

Faster Muscle Recovery with Resveratrol Similar to CoQ10, resveratrol has been shown to be a potent antioxidant that can benefit athlete performance in many ways. Studies show that supplementing with resveratrol may improve energy metabolism in the heart and muscle by acting as an antioxidant and helping blood vessels relax, which  improves oxygen delivery to the heart and muscle (7). Better oxygen and nutrient delivery to the heart and working muscle means greater endurance and less fatigue. Resveratrol acting as an antioxidant can lessen the amount of muscle damage caused by exhaustive exercise and oxidative stress (7). Because of resveratrol’s potent effects, in fact, there was recently some concern that it may actually prevent oxidative stress to the extent that it impairs the ability of the body to adapt to the demands of exercise. However, after reviewing all the research, scientists have generally concluded that the evidence supports resveratrol having positive effects on exercise training (8). Resveratrol in the right amounts reduces excessive muscle damage without interfering with the body’s ability to adapt to face the challenges of training. This leads to faster muscle recovery and more opportunities for training.

Isagenix’s Ageless Actives for Better Performance It has the right combination of ingredients your body needs to perform at its best. In one pill it contains high-quality vitamin D, CoQ10, and resveratrol in optimal amounts, Ageless Actives ensures that your body has the tools to maximize muscle function while speeding up recovery.

References

1. Moran DS, McClung JP, Kohen T, Lieberman HR. Vitamin d and physical performance. Sports Med 2013;[43:60]1-11.
2. Hilger J, Friedel A, Herr R et al. A systematic review of vitamin D status in populations worldwide. Br J Nutr 2013;1-23.
3. Wyon MA, Koutedakis Y, Wolman R, Nevill AM, Allen N. The influence of winter vitamin D supplementation on muscle function and injury occurrence in elite ballet dancers: A controlled study. J Sci Med Sport 2013.
4. Gökbel H et al. The effects of coenzyme Q10 supplementation on performance during repeated bouts of supramaximal exercise in sedentary men. J Strength Cond Res. 2010 Jan;24(1):97-102.
5. Deichmann RE et al. Impact of coenzyme Q-10 on parameters of cardiorespiratory fitness and muscle performance in older athletes taking statins. Phys Sportsmed. 2012 Nov;40(4):88-95. doi: 10.3810/psm.2012.11.1991.
6. Díaz-Castro J et al. Coenzyme Q(10) supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise. Eur J Nutr. 2012 Oct;51(7):791-9. Epub 2011 Oct 12.
7. Ventura-Clapier R. Potentiating exercise training with resveratrol. J Physiol. 2012 Jul 15;590(Pt 14):3215-6.
8. McAnulty LS et al.Effect of resveratrol and quercetin supplementation on redox status and inflammation after exercise. Appl Physiol Nutr Metab. 2013 Jul;38(7):760-5.
9. Smoliga JM, Blanchard OL. Recent data do not provide evidence that resveratrol causes ‘mainly negative’ or ‘adverse’ effects on exercise training in humans. J Physiol. 2013 Oct 15;591(Pt 20):5251-2.

The post Three Supplements Athletes Need! appeared first on Kim Barnes Jefferson.

Oprah’s Note To Self

Today’s assignment

• Write a letter to your past self with what healthy lifestyle lessons you’ve learned
  • Here are 2 examples for me!
    • Going to the beach everyday without sunscreen =(
    • Calling Zumba a fad LOL
• Write a letter to your future self to congratulating yourself on where your healthy lifestyle will be 12 months from now

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 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!
Day 23 To Cleanse Or Not Cleanse
Day 24 The Power Of Sleep
Day 25 — What’s Your Why
Day 26 — I’m Stressed
Day 27 — The Art Of The Start

The post {Day 28} What Advice Would You Give’ appeared first on Kim Barnes Jefferson.

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.

The post “Buyer Beware” Not All Protein Powders Aren’t Created Equal appeared first on Kim Barnes Jefferson.

• I’m ready to feel better from the inside out
• I’m ready to step out of your comfort zone to make a change
• I’m ready to find a plan that I can FINALLY stick with

I AM READY TO GET YOU THERE!!!!

SEPTEMBER “BACK TO SCHOOL” CHALLENGE

GOAL: TO Create healthy lifestyle changes that WILL last!!!

***BY ELIMINATING:
-unhealthy habits
-bad food choices
-unwanted inches and lbs
-relying on caffeine and artificial stimulants
-unhealthy cravings
-inconvenience of meal prep and planning

***THIS CHALLENGE Includes:
-challenge launch call
-weekly check-in
-meal guide
-workout guide
-online community support
-eating out guide
-healthy recipes

***Challenge runs from September 8th -October 5th
***CASH PRIZE for best transformation. Before/after photos must be submitted.

I’m ready to take the challenge.

The post Back To School Fitness Challenge appeared first on Kim Barnes Jefferson.

The findings imply that many people are ramping up their exercise routine with hopes of losing weight quickly.

Let’s do the math.. If you workout 5 times/week and you just do cardio you’ll burn on average 500-600 calories/session. You do that 5 times/week you’ll burn 2500-3000/week. It takes a 3500 caloric expenditure to burn 1 pound of fat.

Weight loss is more about what you put in your mouth rather than the time you put in at the gym.

“Americans are not doing enough to control what they eat,” said the study’s senior author Ali Mokdad in a press release. “They still consume more energy than they burn off through exercise.”

Exercising more is always a good thing, since exercise boosts health in multiple ways—keeping your bones and muscles strong, pumping up your energy levels, and reducing overall risk of chronic disease.  There’s a difference between exercising and over exercising to compensate for a “big weekend” or “birthday cake”.  If that happens, you accept that you fall of the wagon. Dust yourself off and then figure out what caused you to fall apart and start all over again.

Physical activity can rarely compensate for overeating a poor diet. Consider that an average 150-pound person would have to run more than 5 miles just to work off the calories found in a fast food milk shake or a quarter pounder (~600 kcals). Exercising off excess calories daily is not always easy when you are continuously tempted by high-calorie foods.

Sticking with a only they’re finding out that weight loss is more about what you put in your mouth rather than the time you put in at the gym. I tell everyone it’s 80% nutrition and 20% effort in the gym.

Earlier in the program we discussed the foundation for good nutrition and a strength training workout.

Today’s Challenge:
At this point on the 30 day challenge, I want you to revisit between training and nutrition where are you stuck” Are you better with your training and no so much with your nutrition OR better with your nutrition and no so much with your training.  Once you determine that, figure out what you need to do make a change.

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 19 — Know Before You Go
Day 20 — Courage and Strength

The post {Day 21} You Can’t Out Run A Bad Diet! appeared first on Kim Barnes Jefferson.

The easiest way to ease allergy symptoms is to stay away from what’s causing your allergies altogether.  By tracking your symptoms, you can figure out what symptoms are caused by what trigger and avoid it.  You probably already know that your allergies are worse when local trees or bushes are flowering.  However, knowing that your allergies get worse for a specific tree or plant will help you avoid specific times and gain more time outdoors that would otherwise be spent hiding inside.  While it isn’t usually very specific, allergy testing is a great tool for figuring out what causes your allergy flare-ups.

Another great tool to avoid allergens is to learn about the pollen count and how to use it.  Some days are just worse than others if you are allergic to pollen.  Many TV stations and websites will post the daily pollen count.  With a quick look, you will learn if you should take extra medication that day or even just plan indoor activities.  It won’t make the allergies go away, but it’s a great way to help you work with them.

Keep outside air outside.  It may help keep down your summer energy bills to open windows and use fans instead of air conditioning, but it doesn’t pay when it comes to your allergies.  Not only are the pollens being brought in the house and into your body, they also can get caught in furniture, carpets and other soft surfaces.

If your allergy medication used to work, but now just doesn’t seem to cut it, try switching to something new.  Many people build up a tolerance to allergy medications.  Switching to a new product may just be enough to keep symptoms away.  You can also try adding an extra allergy medicine, like a nasal spray, when you know the allergens will be bad. My doctor has recommend taking 12 hour allergy meds before you go to bed as allergens are most prevelant in the AM hours.

If your allergy medicine works, but seems to need that extra boost, try giving your body some extra oomph through a proper diet.  Foods rich in omega 3 fatty acids have been shown to reduce allergy symptoms.  Plus, eating these can help you live an overall healthy lifestyle and fight off illness.

If medicines and other alternatives don’t do much to relieve your allergy symptoms, you could look into allergy shots.  These are weekly injections of a small amount of the allergens that cause your symptoms.  By slowly introducing small amounts of these substances, you gradually build up a tolerance.  The catch’  They take several years to fully work and you’ll probably have to take allergy medicine until treatment is done.  Plus you have to have weekly doctor’s visits that your insurance may not cover.

By adding a few steps to your day, you can reduce the pain and suffering caused by your allergies.

The post Tips for Dealing with Summer Allergies appeared first on Kim Barnes Jefferson.

A hibernating bear, for example, can lose 300 pounds of fat while it sleeps through the winter. Its body converts body fat to BAT, then creates the heat required to prevent freezing to death in the winter. And the bear does not have to move a muscle!

We are not as efficient as bears at burning fat with BAT. Nevertheless, the amount of BAT in the body of a 40-year-old man or woman is still sufficient to use 10 to 15 percent of their total energy.

But you have to get your BAT moving. Turn up the inner heat. Exposure to cold is very effective. It’s a bit extreme, but it works.

You could decide to meditate under a freezing waterfall, or lie in the snow. If you do have the stones to do it, I would for you to send me a pic. They do have a cold room in the Cesar’s Palace Spa in Vegas. I’ve lasted about 2 minutes after I got out of the sauna.

Usual weight loss programs don’t activate BAT at all. Quite the opposite! If you go on a sudden food restriction diet, the body automatically turns down its heat production and its energy production as a defense mechanism to conserve its fat. That’s why dieters generally feel cold and tired.

You Can Increase BAT Activity

If you can’t face the freeze, there are several things in natural foods that raise BAT activity nicely. The best known is caffeine from coffee. Controlled studies show that a cup of ground arabica coffee on an empty stomach in the morning increases thermogenesis and burns body fat for up to four hours afterwards (2,3).

Green tea also has a separate thermogenic effect, originally thought to be because of its caffeine content. Recent studies, however, show that a group of chemicals called catechins in green tea are mostly responsible. The main catechin in green tea, epigallocatechin gallate (EGCG), induces thermogenesis by itself (2-3).

In a placebo-controlled study, published in the American Journal of Clinical Nutrition, two groups of 19 healthy, middle-aged men used a moderately reduced-calorie diet, plus tea for 12 weeks. Green tea extract was added to the tea of 19 subjects to yield high levels of catechins. Tea without the extract, containing only low levels of catechins, was used by the 19 controls. The group consuming tea with high catechins lost an average of 5.4 pounds of body fat, approximately twice the body fat loss of the control group. Much of the loss was visceral fat from the belly and fat from the thighs.

The researchers concluded: “Body weight, BMI, waist circumference, body fat mass, and subcutaneous fat area were significantly lower in the green tea extract group than in the control group” (4).

You don’t have to freeze off the flab. Lose that belly fat nice and easy with Isagenix. Brain Boost & Renewal contains high levels of EGCG from green tea, and e+ shot contains both green tea caffeine and catechins. Take both before your workout and green tea with every 400- to 600-calorie meal or an IsaLean Shake to support improved weight loss. It’s a great way to fine-tune abs and buns for the summer, with the bonus of a better brain.

References:

1. Stock MJ. Thermogenesis and brown fat: relevance to human obesity. Infusionstherapie, 1989;16(6):282-284.

2. Wolfram S, Wang Y, Thielecke F. Anti-obesity effects of green tea: from bedside to bench. Mol Nutr Food Res, 2006;50(2):176-187.

3. Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 2005;81(1):122-129.

4. Nagao T, Hase T, Tokimitsu I. A green tea extract high in catechins reduces body fat and cardiovascular risks in humans. Obesity, 2007;15(6):1473-1483.

The post Heat It Up To Burn Belly Fat appeared first on Kim Barnes Jefferson.