Protein and Carbs

To eat less, eat more

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it's more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. "Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs." Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. "They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall," she says.

What are calories?

Calories refer to the amount of energy released by food, which is determined by the content of carbohydrates, protein and fat. You can either use that energy through physical activity or the body stores it in the form of fat for future use. The nutritional value of food has an effect on your overall health, but the key for maintaining a healthy weight is to watch the total number of calories consumed.

Learn Ways to relax

Stress is a natural part of life. And while beneficial in small doses, a large amount of stress can cause harm to a person’s mental and physical health. The detrimental effects of stress may include anxiety, chest pain, frequent headaches, rapid heartbeat, and weight gain or weight loss.

If you are a person who suffers from the detrimental effects of stress, whether frequently or infrequently, it is important to learn a few techniques to help you manage your stress levels and overall well being.

Aromatherapy

Aromatherapy is the practice of using naturally extracted aromatic essences, also known as essential oils, from plants to balance the body and promote mental and physical health.

There are several types of essential oils that are used to reduce tension and promote relaxation. Essential oils that may help relax your body and calm your mind include chamomile, marjoram, lavender, lemon, rose, sage, and ylang ylang.

Essential oils can be either applied directly to the skin or used in a diffuser. If applying to your skin, make sure the oils you select are meant for use on the body, and be sure to perform an allergy test before applying to a large area. To use a diffuser, place a few drops of the essential oil (I am a young living distributor) of your choice inside (love peace and calming) and allow the aroma to slowly permeate into the air.

Deep Breathing

Deep breathing, also known as controlled breathing, is beneficial when it comes to reducing stress levels. In addition to loosening rigid, tense muscles and promoting relaxation and sleep, deep breathing can also improve your body’s nitric oxide levels, which can in turn lower your heart rate and combat high blood pressure.

To reap the benefits of deep breath;  deep breathing sessions range from 20 to 30 minutes.

Gentle Stretching

Gentle stretching can make your skeletal muscles pliable and supple. Incorporating a stretching routine helps blood flow to the brain and skeletal muscles, and also increases your threshold to pain.

All parts of the body can benefit from gentle stretching. For example, rotator cuff may help strengthen the shoulder area while also improving your full range of motion and blood flow.

And relax:)

LIKE POTATOES?

LIKE POTATOES? 
Scalloped Potatoes


1/3 lb (10 2/3 Tbsp) butter
1/2 cup flour
1 can cream of celery soup
1 can cream of chicken soup ( I have used creamy garlic mushroom in the past)
2 Tbsp salt (except when adding ham to the potatoes)
1 tsp pepper
1/2 cup chopped onions
2 qt (1/2 gallon) milk
5 – 7 lbs potatoes minimum
Melt butter, then gradually stir in flour to create roux.  Add creamed soups, salt, pepper, milk, onions.  Finally, add potatoes an stir all ingredients.  Place in oven at 350 degrees until potatoes are done.

Sheldon Westcott Inks Deal With Nutrie

FOX Ultimate Fighter Contestant

Sheldon Westcott Inks Deal With Nutrie

Health and wellness company Nutrie, creators of the Automatic Body Program, announced today that MMA welterweight Sheldon Westcott has signed as a company Elite Athlete representative and will be appearing across the country to endorse Nutrie’s incredible beverage line and mobile fitness system. Sheldon has been using Nutrie’s Fuel product to put on lean muscle and absolutely loves the results.

Develop a workout routine

               The benefits of maintaining healthy eating habits, physical activity and optimal levels of vitamins and minerals are clear: actively managing your fitness contributes to long-term health and longevity and increased livelihood in the interim.

 Shockingly, many people, children and adults alike, do not engage in enough physical activity; the National Center for Chronic Disease Prevention and Health Promotion reports that only nineteen percent of high school students are active for twenty minutes per day, five days per week in physical education classes.
                Taking the time to develop a workout routine that fits your individual schedule and physical needs reduces the risk of high blood pressure, heart disease and premature death. Eating healthy foods combined with dietary supplements ensures your body receives the appropriate amount of nutrients for optimal performance.  Fuel is a great source for vitamins and protein available here:  http://www.kristine.automaticbody.com  "The only person you should try to be better than is the person you were yesterday"

The more muscle you have in your body, the more calories you'll be burning

Lifting weights isn't absolutely necessary for burning belly fat, but it makes it THAT much quicker. It is known that a pound of muscle burns more calories than a pound of fat, even when you're sitting down or sleeping. That being said, the more muscle you have in your body, the more calories you'll be burning, doing NOTHING.

Easy Vegetarian Chili

- Easy Vegetarian Chili
This recipe is super flexible. Add more or less of any of the vegetables or beans.
Ingredients
2 - 28oz cans of whole tomatoes and their juice
2 can of beans, drained and rinsed (kidney or white beans)
2 cup of frozen corns (you could use fresh but frozen is easy an works great)
3 stalks of celery, diced
2 peppers, diced (red,yellow, or orange)
2 carrots, diced
1 large onion, diced
4 cloves of garlic, finely minced
2 tablespoons of cumin
1 teaspoon oregano
1-3 tablespoons chiili powder (ore more if you like it spicier!)
¼-2 teaspoons of chili flakes (the more chili flakes the spicier it will be!)
2 tablespoons oil
Salt to taste
Optional toppings: sour cream, cheddar cheese, cilantro, diced avocados or green onion.
Instructions:
Heat oil in a large pot over medium high heat. Add onion and sauté for about 3 minutes. Add garlic and sauté 1 minute more. Add spices and cook stirring for about 30 seconds.
Add peppers, carrots and celery and cook for about 5 minutes, or until they just start to soften. Add tomatoes and their juice and bring to a simmer. Once the chili begins to simmer, reduce the heat to medium low. You want the chili to be at a low simmer with the lid off.
Continue to cook the chili, stirring occasionally, for about 20 minutes. Add beans and corn and let the chili return to a simmer. Cook for 5 more minutes or until the corn and beans have heated through.
Salt to taste. Serve on its own or topped with one (or all!) of the delicious toppings.
Enjoy!!

   DIRTY DOZEN, or 13, or 15????? 

 

                        Which fruits and vegetables should I buy organic????

Of the fruits and vegetables you buy every week, which should you buy organic?  I often have wondered yet, it seems tough to figure out....

The Environmental Working Group's Shopper's Guide to Pesticides identifies fruits and vegetables that have the highest and lowest pesticide residues... you should check it out!!!

If you know someone who has kids, please forward this to them.  Kids are the most vulnerable to pesticide intake.

This year’s Dirty Dozen:

1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrot
12. Pear
  

Remember that a  diet that is full of fruit and vegetables helps you reach your weight loss goals ~
get fit now

 In the EVE.....instead of reaching for the chips!!!

~~many people try to “tough it out”, but end up eating too much at dinner.  Rather than a small snack, try having a ‘second lunch’ – something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or a low calorie frozen meal.  Then, you can do your cutting back at dinner time.

 

  Try any of our protein  available here:  www.kristine.automaticbody.com to help you in this snack time!!!

First week packs now available

The first weeks packs are in order now:!!!:)

First week packs now available. Get your Skinne 2 times a day For the First Week on the Program and 1 Fuel and 1 Energe to try, plus the smart phone app for just 49.00 plus tax and shipping.  ORDER here: www.simpleresults.mynutrie.com

Why is drinking water so important?

       The single most important nutrient for the human body is water. This inexpensive substance is all around us, and it is absolutely vital for everything that is alive. More than 70 percent of the world’s surface is covered in water, yet many people simply don’t get enough.

Why is drinking water so important? Humans are designed to primarily drink the refreshing substance. Not drinking enough can lead to water deficiency, which leads to chronic dehydration. This condition contributes to a wide range of common medical conditions, ranging from osteoporosis and osteoarthritis to allergies and asthma. Chronic dehydration typically goes unnoticed for many years before symptoms begin to appear. Avoiding this critical nutrient in favor of a sugary substitute can also have devastating consequences. Obesity, headaches, chronic fatigue, heartburn, stiff joints, allergies and asthma may all be exacerbated by dehydration.
To determine if you may not be drinking enough water, ask yourself the following questions; a “yes” answer to any may be a sign you should drink more water:

1. Do you drink three or more cups of coffee every day?
2. Do you drink two or more sodas every day?
3. Is water usually a last option as your beverage of choice?
4. Is your urine typically very dark?

Recommended Intake

Eight cups or 2 liters of water every single day is necessary for proper health. Most water from public sources is just as beneficial and nutritious as bottled or specially purified water.

Individuals who exercise frequently or who live in very hot environments should drink additional water. Since the body is largely composed of this nutrient, frequent sweating requires regular re-hydration. Goto www.kristine.automaticbody.com to get your nutrie

* information  originally from Dr. Andrews Myers

Workout: powered by Skinne, Fuel by Nutrie  Fitness with K Week TWO: available now click here! See you there!

Yummy muffins. ..cranberry

Yummy Muffins good for u too!

From the Nutrie news~!!

The Cranberry Craze One of the top foods with proven health benefits, the cranberry is also a signature ingredient in fall recipes. Bright red, tart, and a complimentary feature to salads, baking, relishes, chutneys, and sauces, we <3 cranberries! Gluten-Free Vegan Cranberry Muffins INGREDIENTS 3 cups of ground almonds 1/2 tsp baking soda 1/2 tsp gluten free baking powder 1/4 tsp sea salt 11/2 tsp cinnamon 11/2 cups fresh or frozen cranberries 1/2 tsp vanilla extract 1/2 cup honey 3 whole eggs PREPARATION Preheat the oven to 160C or 325F. Line a muffin tin with large baking cups. Combine the almond four, baking soda, baking powder, salt and cinnamon in a bowl. Combine the cranberries, vanilla, honey and eggs in another bowl. Add the dry ingredients to the wet and mix well. Evenly fill each baking cup with the batter (fill to top of cup, muffin only rises about 1 to 11/2 centimeters beyond cup). Bake for 18 to 20 minutes.

Staying Hydrated, Reading your Body.

Staying hydrated you maybe become dehydrated before you are actually thirsty, this is one reason that athletes learn to drink on a schedule; 2 cups of fluid every couple of hours.  15-20 oz. every 15 minutes to get started.  One way to monitor your hydration id to monitor the color of your urine and it should be pale yellow or clear. A darker urine color usually means concentrated an indication that you should increase your fluid intake.   Other liquids (such as Fuel) added to your intake each day will help, yet they do not replace the consumption of water itself!!! Be sure to check out my Facebook page/Nutrie4U, or check more information on our Nutrie products here: www.kristine.automaticbody.com

Do you drink too much soda ? Ideas to put the can down....

Putting down that can ~

a few ideas: 

Drink more Energe. Carry it with you, and drink it all day long. This will help your body purge your soda cravings. Alternate Energe with water to stay hydrated.= :)

 purchase here:  Automaticbody

Rethink mealtime drinks. Drink water or milk (skim or 1%) at meals and snack times.

Save soda, lemonade, Kool-Aid, and punch for special occasions — no more than once or twice per week.

Watch the juice. Drink 100% fruit juice, but limit yourself to one small (4 to 6 ounces) glass or juice box a day.

 Or, eat a piece of fruit instead. You’ll get more nutrients, and feel more satisfied.  

Exotic nutrient dense super fruits = Weight Loss!

Garcinia Cambogia, is this the secret to sustainable weight loss?

 

 Garcinia Cambogia has long been considered one of the best tasting, rare, exotic nutrient dense super fruits in the World, but now countless research studies and real life results are showing us that Garcinia Cambogia is The Holy Grail of Weight Loss.  Don’t believe us?  Just ask Dr. Oz.

• Faster Weight Loss by acting as a fat blocker

• Natural Appetite Suppressant to control hunger and over eating

• Increase Serotonin for better sleep and regulating moods

• Balance Stress Hormones for emotional eaters and manage Cortisol

• Controls Sugar Cravings

As busy individuals it comes as no surprise that it is hard to find the time to always eat right, or remember to drink enough water throughout the day, etc.  We are short on time and normally don’t have the energy or drive to prepare a healthy meal as buying fast food, frozen dinner, or junk food is the all to easier choice.  The people at Nutrie realized this and have developed the Nutrie line of products and the Automatic Body program that work around our busy lives.


Skinne which is the revolutionary 2 oz. shot that not only has Garcinia Cambogia in it but also other amazing ingredients such as Raspberry Ketones, B Vitamins, Chromium Picolinate, among many other leading weight loss ingredients and supplements.

www.kristine.automaticbody.com
  Get yours now!

The opportunity to lose weight and keep the weight off is here!

Vitamin c do you have enough? Typically you think about oranges when it comes to Vitamin C but did you know Kale has a ton of Vitamin C

Krispy Kale and Quinoa Salad Head into the weekend with this nutritional rockstar recipe! Chock full of cruciferous veggies, ancient seeds, and tree nuts, you'll be getting all the vitamins, protein, amino acids, and healthy fats that you could ever wish for! INGREDIENTS 1 cup quinoa, rinsed and drained 2 cups vegetable or chicken stock Pinch of kosher salt 1/4 cup organic tahini 3 tablespoons extra virgin olive oil 2 tablespoons apple cider vinegar 1 teaspoon honey 1 teaspoon hot sauce 2 cloves garlic, minced Zest and juice of 2 lemons 1 bunch fresh kale, tough stems removed and leaves cut into ribbons 1/2 red onion, finely chopped 1/2 cup pine nuts 1/4 cup fresh parsley ground pepper to taste INSTRUCTIONS Combine quinoa, stock, and a pinch of salt in a saucepan. Bring to a boil, cover and reduce heat to simmer. Cook, without stirring, until all liquid is absorbed, for approximately 15 minutes. Remove from heat and allow to sit, covered, for 10 additional minutes. Fluff grains with a fork. Combine tahini, olive oil, vinegar, sugar, hot sauce, garlic, lemon zest, lemon juice, salt and pepper in a large bowl. Stir in kale; gently mix with a wooden spoon or massage with your hands so that kale breaks down. Add onion, pine nuts, parsley and reserved quinoa; mix to combine.