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.

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!!

NUTRIÉ SIGNS NEWEST ATHLETE

	NUTRIÉ SIGNS NEWEST ATHLETE: WELTERWEIGHT SHELDON WESTCOTT

	We would like to officially welcome to the Nutrié family our newest athlete, welterweight Sheldon Westcott! Sheldon is currently using our Fuel product and he loves it. He is using it because he is being forced to stay a higher weight class than normal and Fuel is allowing him to pack on the muscle!

Avoid holiday rundown!

From our monthly newsletter!!!!

In the hustle and bustle of the holiday season, it's easy to get run down! Actually, I'm writing this as I recover from a terrible cold. Seems I needed to get on the ball with my immune system a little earlier! Luckily I attribute my speedy recovery to some of these great immune boosting foods! Trust me, it's not something that you can afford to be overlooking.
Most people let themselves get highly stressed out, don't get enough sleep at night, and aren't eating as they should – all things that will significantly hamper your immune system strength, especially this time of year.

Fortunately, you can change the picture around by making smarter food choices.
Let's look at a few of the great immune boosting foods that you should be eating daily:
1. Greek Yogurt
The first of the top foods that help you boost your immune system, is Greek yogurt. Greek yogurt contains natural bacteria that enhances immune system health and helps you fight off infection or other harmful bacteria trying to enter your body.
Greek yogurt also offers a number of other vitamins and minerals so it should never be overlooked from your diet plan.
2. Green Tea
Green tea is another great immune booster to take in regularly. It has powerful antioxidants that will help to keep your immune system strong and ward off invading bacteria.
Green tea also gives you the added benefit of boosting your metabolic rate, so it can assist with the process of fat loss.
3. Mushrooms
Mushrooms are also excellent as immune boosters, due to the selenium and antioxidant content they contain. Mushrooms are very rich in the B-vitamins riboflavin and niacin, both of which play pivotal roles in immune health.
Furthermore, mushrooms provide antiviral and antibacterial benefits, which help fend off invading germs from entering your system.
4. Watermelon
Watermelon is one fruit that you definitely don't want to miss out on! Watermelon contains a very powerful antioxidant-glutathione--which can strengthen the immune system and help to fight off infection.
This fruit is also very high in vitamin C content, which is another vitamin that will keep your immune system strong and help you to feel your best.
5. Grapefruit
Finally, another fruit to be eating regularly in order to strengthen your immune system is grapefruit.
Grapefruit contains a high dose of vitamin C as well - ranking as one of the fruits richest in this nutrient. In addition, grapefruit is also very high in flavonoids, which help improve immune system activation.
Other citrus fruits will provide these benefits as well, so consider including oranges or tangerines into your diet as well.
Did you know?
Ashwaganda in Energé improves immune function! This incredible herb is also able to increase energy and endurance, while quieting the mind and reducing anxiety at the same time. It can elevate your mood, improve your quality of sleep and it is a potent antioxidant and anti-inflammatory!

   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

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

From the Desk of Nutrie:) 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!  Get your products here:  www.kristine.automaticbody.com 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.

It's Your Choice "If you don't like something, change it. If you can't change it, change your attitude." –Maya Angelou Get 3 For FREE! Join a top industry leader TONIGHT Monday, September 23rd at 5pm PT (8pm ET) to get professional tips on the Automatic Body retail program. Register NOW! Perks of Cranberries High in antioxidants, which flush out toxins and strengthen the immune system Can relieve skin problems such as acne, psoriasis, and eczema Mood and memory booster Cranberry juice can block urinary tract infections A compound in cranberries can prevent plaque build-up on teeth Can prevent the formation and development of malignant tumors.

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.  

Still searching for reasons to exercise?

                               Still searching for reasons to exercise

 Still searching for reasons to exercise but haven’t made up your mind that the efforts are worth it. I’d like to share 12 things that come from exercise that might help you get going.

Exercise can:

1. Calm your body and your brain and decrease stress. Makes you happier. 
2. Increase your Libido 
3. More energy.  Get the workout done ~then it will leave you feeling invigorated.
4. Help you live longer.
5. Boost your confidence, look better feel great!
6. Increase efficiency~ to be more productive in the afternoon, get a quick workout in at lunch time.
7. Help control your weight.  If you are trying to lose weight, exercise and good nutrition are your best tools.  
8. Help you fall asleep faster and sleep better. 
9. Keep your bones and muscles strong.
10. Ease arthritis pain. 
11. Cut your risk of certain cancers such as colon, breast and lung cancer.
12. Keep your heart healthy.                     
    
     To your Health!                                                              #drinkingmyfuel!!!#workingout #kickinit #motivation #reasonswhytoworkout

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.