One meal that is particularly guilty of this is breakfast. Think about it most breakfast food is sugary and processed cereals and other misleading “balanced breakfast” items.

This makes oatmeal an AWESOME choice!!! For the last month I was down under and they call it porridge. While I was all about experimenting and trying new foods every few days I just wanted some oatmeal. For me it’s my go to breakfast food I just love it!!

The best thing about it is you can make it taste like pretty much anything. Check out these great toppings.

Fresh Fruit!

So many tasty options here are some of my favorites, leave me a comment below with some of your favorites

• Berries – any
• Kiwi
• Pineapple
• Cantaloupe
• Mango
• Papaya

Nuts!

No matter how you look at it, you’re nuts if you’re not thinking about adding nuts to your oatmeal in the morning. They’re a great source of healthy fats and they are perfect if you’re looking for a flavor that’s more savory than it is sweet. Be careful with them as they are very nutritionally dense try 1 tablespoon of chopped walnuts, cashews, pumpkin seeds, pecans or maybe just a tablespoon of diced almonds.

Sweet!

I’ve got a pretty big sweet tooth but that’s okay so long as I don’t go overboard! Brown sugar has always been common oatmeal topping to add some sweet flavor; it’s really easy to go over board with this one. I’ve started using two teaspoons of maple syrup, or one teaspoon of molasses is a tasty.

If you have any other toppings leave me a comment below.

The post Enjoy Oatmeal More By Following 3 Simple Steps appeared first on Kim Barnes Jefferson.

Are you sabotaging your own weight loss’ Find out. #diet
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One of the biggest myths about dieting and weight loss is that it’s a temporary solution. Every one thinks you work hard for a short period of time and magically the weight will stay off. When you set out to lose weight by changing your diet, that should be something that you adopt permanently or, over time.  If you don’t do this the weight will slowly creep back on.

However, just making those changes might not be enough to keep the weight off because, as creatures of habit (and being prone to take the easy route) there are easy ways to slip and sabotage all of your hard work. Here’s some quick things you should be looking out for that could bring your weight loss progress to a screeching halt.

1. Falling back into old habits. Let’s start off by coming right out and saying that nobody’s perfect. We make mistakes, it’s all part of being a human being and that goes double for weight loss. Whether it’s a quick unhealthy snack or going head first into comfort food when you are stressed or going through some other drama. These kind of eating  behaviors can be damaging to your weight loss goals. Again, it’s not about perfection. Yes, you can allow yourself a few “treats”.  Willpower sucks and by allowing yourself to have these occasional treat meals will keep you from losing your sh*t. I advise all my clients to follow the 80/20. Where 80% of all your meals are clean and healthy and 20% are fun. I have them use this grid to help them better understand how they are eating. Here is where it get tough — when you get a case of the nibbles.  These treats go from occasional to habitual and, eventually, becoming normal. If you feel like you’re slipping a little more often than you’d like then try keeping a food diary and at the end of the week look at everything you’ve eaten. This diary doesn’t have to be fancy. You can put it on paper, what I want you to note is time, mood and portions. If you’d like me to take a look and give you feedback, write down 3 days and send me an email.
2. “Healthy” substitutions. A huge mistake that a lot of people make, especially if they’re new to dieting and weight loss, is trying to go for a healthy food choice over an unhealthy one that can be just as bad for you as what you’re switching out. One thing in particular is switching out fruit juice for sugary drinks like soda. We’ve been told all our lives that fruit is healthy, but if you’re not selective in your choices you could just be pumping yourself full of unhealthy sugars. Opt instead for something hydrating and equally delicious like herbal teas or (responsibly) flavored water. Here is a link to a list of foods that we think are healthy but they really not so much.
3. Twelve of one, dozen of the other. A big part of maintaining healthy weight loss is making sure you portion your foods properly. The problem with that is that the reigning mentality when it comes to food is, generally, that more is better.  It’s great to choose some light, air popped popcorn over salty, greasy chips but you should aim to be careful with your portioning so that you don’t end up eating just as much of your healthier snacks and foods just because they’re better for you than the alternative.

Will you join me for my next master class’ If you are done starting a new diet on Monday and then quitting it by Wednesday join me for my next master class — Effortless Eliminate Self Sabotage While Living A Real Life 

The post Eating Habits that Sabotage Your Weight Loss appeared first on Kim Barnes Jefferson.

Are you sabotaging your own weight loss’ Find out. #diet
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One of the biggest myths about dieting and weight loss is that it’s a temporary solution. When you set out to lose weight by changing your diet, that should be something that you adopt permanently or, over time, you’re simply going to see the same problems begin to arise all over again. However, just making those changes might not be enough to keep the weight off because, as creatures of habit (and being prone to take the easy route) there are easy ways to slip and sabotage all of your hard work. Here’s some quick things you should be looking out for that could bring your weight loss progress to a screeching halt.

1. Falling back into old habits. Let’s start off by coming right out and saying that nobody’s perfect. We make mistakes, it’s all part of being a human being and that goes double for weight loss. Whether it’s a quick unhealthy snack or leaning on some comfort food during a stressful time this kind of eating can be damaging to your weight loss goals. That’s not to say that slipping occasionally or allowing yourself a few treats every once in a while is bad. Just the opposite, unless your dietary restrictions are for medical reasons an occasional treat can help stick with your healthy in the long run. Let’s be honest, willpower can only take you so far. This is why I encourage all of my clients to have 2 treat meals built into their plans. This keeps them from losing their stuff and going on a bender. If you feel like you’re slipping a little more often than you’d like then try keeping a food diary and at the end of the week look at everything you’ve eaten. It doesn’t need to be fancy. A food journal is very telling and can help you see where you maybe over doing it.

2. “Healthy” substitutions.  A huge mistake that a lot of people make, especially if they’re new to dieting and weight loss, is trying to go for a healthy food choice over an unhealthy one that can be just as bad for you as what you’re switching out. One thing in particular is switching out fruit juice for sugary drinks like soda. We’ve been told all our lives that fruit is healthy, but if you’re not selective in your choices you could just be pumping yourself full of unhealthy sugars. Opt instead for something hydrating and equally delicious like herbal teas or (responsibly) flavored water. There plenty of “faux” health foods that make you think it’s better than the real thing. Here are a few examples.
   • Example one
   • Example two 
   • Example three — just in case I haven’t convinced you.

3. Twelve of one, dozen of the other.  A big part of maintaining healthy weight loss is making sure you portion your foods properly. The problem with that is that the reigning mentality when it comes to food is, generally, that more is better. When setting new portions you should try to avoid the pitfall of eating too much. Although it may be healthy we still want to make sure that you aren’t over eating.

If you have struggled with losing weight and are tried of counting steps, points and everything else. I encourage you to learn more about my Lean and Sexy program. During our time together I will teach you how to:

• bust through stalled weight loss
• time management
• how to eat without feeling deprived
• how to tame your cravings
• and how to live a healthy overall life

To get on the waiting list for more information click here. Program starts again on Monday, May 24th.

The post Eating Habits that Sabotage Your Weight Loss 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.

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

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

Best choices are different restaurants

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

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

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

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

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

Will you be traveling” Clean Food Ideas For Travel

Today’s assignment. 

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

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

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

The post { Day 19} Know Before You Go! appeared first on Kim Barnes Jefferson.

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

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

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

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

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

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

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

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

       Resources:

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

       Today’s challenge

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

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

     Missed a few day — play catch up

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

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

The post [Day 4] What’s On Your Plate’ appeared first on Kim Barnes Jefferson.

Perhaps you have a local organic market that makes deliveries.  Or if you prefer, you can go online, order your groceries and relax until they are delivered.  For senior citizens, this can be a welcome gift.

No more having to make several trips up and down stairs lugging bags of groceries.  Whether it’s a local market or online service, everything is delivered to your door or apartment.  Another benefit of having organic food delivered is that you do not have to tote the familiar wagon to and from the supermarket which, during the holidays, is most likely stuffed to the gills.  No more worrying about hitting a rise in the pavement sending the wagon on its side, or worse – falling over it.

Researching the many organic food stores on line, you will find comprehensive lists of items they offer and also delivery schedules.  All perishable items are packages to ensure the temperature remains the same.

In addition, most organic websites give you their telephone numbers and fax numbers in case you ever need to call.  Orders are usually shipped within 48 hours, so you can ensure you are home when the delivery arrives.

Further, there are several websites where no membership is required.   Thus, they are open to anyone who is interested in purchasing organic products that are of the highest quality.  Another website cites that they have over 300,000 products which afford you the opportunity to choose among the finest organic brands that are environmentally friendly as well.

Today, with households where both parents work, there doesn’t seem enough time to do everything that is demanded of you.  With taking care of the home and the kids, it’s nice to know that you can shop for organic food in the comfort of your home and have it delivered to your door.

Even non-organic grocery delivery is on the rise as well.  It’s a great time-saver, allows for more quality time spent with loved ones and, quite frankly, you don’t have to push a wagon up and down aisles that are full of boxes and people.

Check out the many home delivery sites online that cater for organic products.  This is especially beneficial for those of you who do not live near any local markets.  It’s the best of both worlds.

The post Delivery Of Organic Food On The Rise appeared first on Kim Barnes Jefferson.

The Scientific Benefits of Breakfast

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

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

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

Keep Your Metabolism Going All Day

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

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

Simple Weight Loss Tips to Get You Started:

• Eat slowly. It takes twenty minutes for your stomach to tell your brain you are full.  Don’t eat and run.  You’ll be looking for your next meal way before you need it.

• Pick out foods you need to chew. Try apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.

• Drink 6 to 8 glasses of cold water per day. This helps to feel full and as your body works to raise the temperature of the water, you are burning calories.  Keep bottles of water filled in the refrigerator and sip, sip, sip.

• Eating whole fruits are much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.  Whole is usually better.

• Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.  Munching on celery is the perfect way to keep you satisfied while cooking. I like to munch on romaine lettuce leaves or carrot sticks.

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

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

The post Debunking The Myth Of Eating Less To Lose Weight appeared first on Kim Barnes Jefferson.

Although decreased motivation and will-power greatly contribute to “falling off the wagon”, weight regain is also influenced by biological changes in the body in response to decreased intake of energy or calories. The main biological reason for weight regain is a slowing metabolism. A reduction in calorie intake can make the body become very efficient and work to conserve energy. Unfortunately, this means you are burning fewer calories. Loss of lean tissue (such as muscle) rather than fat mass during weight loss is also to blame for a lower metabolic rate (more on this below).

In a world where yo-yo dieting has become the norm, how does one keep lost pounds off for good’

New research carried out by a group of scientists from the Netherlands reveals that a diet higher than normal in protein may be the key to sustaining permanent weight loss (1). Seventy-two overweight and obese men and women took part in the study, which compared the effects of two reduced-calorie diets after weight was previously lost, the only difference between the diets being that one counted as high protein intake (1.2 grams of protein per kilogram of body weight per day) and the other as normal protein intake (0.8 grams of protein per kilogram of body weight per day). After six months, the group eating more protein was found to retain greater muscle mass and a higher rate of metabolism, helping to better keep that lost weight from returning.

Previous studies investigating the effect of energy-restricted, high protein diets on weight maintenance have reached similar conclusions (2). The fat-fighting power of protein lies in its ability to keep energy expenditure elevated as well as curb hunger despite reduced calorie intake.

Rev Up Your Metabolism with Protein

Energy expenditure, or the number of calories burned by the body, is greatly influenced by basal metabolic rate (BMR), which is the amount of energy, or rate of metabolism, required to support basic body functions when your body is at rest.

The greatest contributor to BMR is fat-free mass. Fat-free mass is largely made up of muscle, which is very energy demanding. Even when no work is being performed (such as when you are sleeping), muscle requires energy just to exist. Muscle cells and their components are constantly using calories to rebuild what is broken down during normal protein turnover. A higher protein diet not only increases energy-demanding protein synthesis and turnover, but has also shown to better preserve muscle during caloric restriction (1, 2). Keeping muscle mass and turnover rates high results in a higher BMR, faster metabolism, and greater energy expenditure.

The thermic effect of food (TEF) is another factor that affects energy expenditure and refers to the amount of energy needed to break down, absorb, and digest food. The TEF differs between nutrients, with protein requiring more calories for digestion and metabolism than both fat and carbohydrate combined. Specifically, 0 to 3 percent of the calories obtained from fat are used for fat digestion, 5 to 10 percent of calories from carbohydrate are used for carbohydrate digestion, and 20 to30 percent of calories from protein are used for protein digestion (2). This means that protein requires a substantial amount of calories for the body to metabolize and use it compared to the other macronutrients. Simply by eating more protein in place of carbohydrate or fat, a person will burn more calories.

Feel Fuller, Longer with Protein

Successfully committing to a reduced calorie diet can be difficult when you are bombarded by cravings and hunger pangs. Ravenous hunger will only encourage overeating and weight regain. Research has shown higher protein diets to be superior to low or standard protein diets in causing a feeling of fullness, thereby leading to lower calorie intake (2). A reduced calorie diet will lead to greater use of existing fat stores, as a person quickly burns through the energy provided by the food they consume, as well as the carbohydrate stored in the body (glycogen). This increased reliance on fat for fuel has been suggested to reduce appetite.

Protein may also boost satiety by sending hormonal messages to the brain signaling fullness. When protein is eaten, sensors located in the gut are activated. Hormones such as glucagon are released, sending a message to the brain saying, “I’m full!” (3).  

Isagenix: Making the higher protein lifestyle easy