Hungry?

Grab a veggie!

It is mentally tough to stay on a diet plan for fat loss. You need to menu train your brain to know the differences between hungry, thirsty, bored, and craving.

If you stay busy and hydrated throughout the day, you will avoid these cravings. Don't skip any of your meals!!! If you are still hungry... snack on healthy foods such as veggies in-between your meals.

No carbs no syrup pancakes!

Pumpkin protein pancakes with extra egg whites and pumpkin for extra fluffy and moist pancakes!

PB2 powdered peanut butter with extra water so it comes out less dense (acts as the syrup) and cinnamon and chai seeds to top it off :)

Healthy! Great breakfast!!

Ingredients:
Chocolate whey protein
Egg whites
100% pure pumpkin from can
Cinnamon
PB2 with water
Chai seeds!!

That's it!!!!

The best protein pancakes ever!

Let's Get Healthy Fit!

Fat loss goals are not achieved in the gym. They mostly are achieved through your nutrition. However, the gym is a tool that keeps us motivated and strong. It is easier to stay on track by staying positive and motivated when you exercise daily!!!  --Lynee Palacios

Email: fitnerd@letsgethealthyfit.com if you want a change. 

I decided to compete so I could relate to my clients. I always ate the right foods, being a nutritionist, however I maintained my body fat percentage at 19-20% and never dieted before.  I was happy with my weight. Although for bodybuilding competitions you have to get down to 13-14% body fat or even lower. It's not easy to decrease in body fat, It's a lot of mental and physical work. I lost 6 lbs of body fat in 4 weeks! I love to help people reach their health and fitness goals through a healthy lifestyle by making everyday healthy choices. At first it may be tough but after 21 days of forming healthy habits your body starts loving you for it and you really do feel and see the difference!!! Making healthy choices for a healthier you!

I can help you achieve your fitness goals!

 

Healthy Weight Loss

Breakthrough Diet Exposed: Celebrity Doctor Uncovers The "Holy Grail of Weight Loss"

Most diets just don't work. They're restrictive and leave you craving foods and sweet treats that you love, but aren't allowed to eat. Now is the time to stop trying those fads, food-hating diets and switch to something healthier and easier. Natural diet pills are the perfect solution if you want to lose weight quickly, safely & easily.

As you might already know, using natural diet pills is always better than using supplements that have been made with synthetic chemicals that are harmful to your health and prescription weight loss pills have serious risks. Natural diet supplements are the ideal choice if you want to lose weight in a safe, healthy, effective manner.

Natural diet supplements are not drugs at all; they are herbal products, which mean they contain ingredients from Mother Nature that aren’t harmful to your health. One key ingredient to look for in these natural supplements is Hydroxycitric Acid, or HCA. HCA is mainly found in fruit grown in India and parts of Asia. HCA is an important ingredient that allows you to lose weight without having to diet or exercise. Here’s how it works:

HOW GARCINIA CAMBOGIA HELPS YOU BURN FAT:

• HCA extract increases serotonin levels which help with emotional eating.
• HCA extract acts as an appetite suppressant so you're not hungry as often.
• HCA extract prevents new fat cells from forming.
• HCA extract also manages cortisol, the stress hormone.

Choosing a natural diet pill that contains HCA will truly help you reach all of your weight loss goals. You’ll start to see the results quickly and get the body you’ve dreamed of having.

How to choose a natural diet pill that works can be difficult, considering the number of products that are on the market today, however, if you know what benefits to look for, it becomes easy to find the most effective natural supplement to use. Natural diet pills are beneficial in your quest for successful weight loss because they:

• Are 100 % Natural
• Have No Side Effects
• Fight Sugar Cravings
• Boost Metabolism

FACTUAL STUDY: HYDROXYCITRIC ACID IN GARCINIA CAMBOGIA BURNS FAT.
15 LB. of FAT LOSS MONTHLY!

The most famous Doctor in America and beloved talk show host claims that it will help you lose weight and exposes New Scientific Results. "TheHoly Grail of Weight Loss!"

Pure Garcinia Cambogia is the latest buzz in the battle of the bulge. Since recently being studied on a nationally recognized, very popular doctor television show, millions of people are praising this "miracle weight loss pill". Studies have shown an increase in weight loss 2 to 3 times more than those not taking any PureGarcinia Cambogia extract, which resulted in losing up to 10 pounds or more per month without changing diet or exercise. Pure Garcinia Cambogia acts as a fat blocker, which means fat cells will not be allowed to form. This natural diet supplement is truly number one because it delivers the maximum results you want!

 

TrueBASICS with LEAN Extreme from Truestarhealth has 1000 mg of Garcinia Cambogia supplying 500 mg of HCA

Almond Crusted Salmon

My lunch today. It was amazing!

Ingredients:
Salmon
Coconut oil
Crushed/chopped almonds
Herbs and Spices

I used already cooked salmon that I had baked earlier this week and stored in the freezer.

I thawed salmon in the fridge
Pre-heated pan on medium heat then added very little coconut oil.
Placed salmon on medium heat pan and seasoned one side with spices/herbs. Cooked for 5 minutes then flipped over salmon and sprinkled crushed almonds on top. Cover then cook for 5-8 minutes

Almond covered salmon with brussels sprouts :)

Cod Fish and Mushroom recipe!!

Sautéed Cod and Mushrooms

-1 cup sliced mushrooms
-6 oz of cod, cut into chunks
-Non stick cooking spray or (coconut oil)
-1 clove garlic, minced
- 1/2 Lemon juice (or whole if you love lemon)
-1 tsp of dried herb, oregano, thyme, rosemary, parsley or tarragon (your preference .. Or fresh

Heat a medium skillet on medium heat. When skillet is heated, spray with non stick cooking spray or 1/2 tsp of coconut oil. Add garlic and sauté until lightly brown. Add mushrooms and dried herb. Sauté for 3 minutes. Add lemon juice and cod, sauté until fish is cooked through.

Sugar...

I got asked the question on facebook today if it was possible to avoid sugar in our diet because everything has sugar.

TRUE... most foods have sugar, a sugar is a form of carbohydrate composed of carbons, hydrogen's and oxygen's.

There different form of sugar found in our foods. We have lactose which is only in dairy products, refined table sugar (sucrose) found in processed foods and Maltose found in beer, cereals, pastas, and potatoes.

Galactose (Galactose + Glucose = Lactose)
Fructose (Fructose + Glucose = Sucrose)
Glucose (Glucose + Glucose = Maltose)

Depending on the type of sugar will determine how it effects your insulin levels. The quicker a sugar is broken down and absorbed the higher your blood glucose gets causing a greater insulin spike. Too much insulin over time leads to insulin sensitivity. Meaning your cells stop responding to insulin like it should and the uptake of blood glucose into the cell is either stopped or slowed down.
Over time this may lead to onset diabetes which then may lead to Type  2 diabetes.

Understanding why we crave high sugary foods is important for controlling our cravings.

Our body craves sugar all the time... especially when you have it daily. When we eat foods with added sugar our blood sugar spikes and insulin is then released. The insulin triggers our brains to release dopamine and serotonin which are feel good hormones. Once these levels go down our brain tells our body to have more of the high fats/ high sugary foods and it then becomes a never ending battle with ourselves.

You become what you think, what you eat, and what you do. Having a good attitude and restful sleep, exercising daily, eating the right foods, and taking your vitamins are simple ways to live a healthy lifestyle.

Interesting fact: 2 out of 3 people eat more under stress! Usually when people over eat and emotionally eat, they are unable to control their stress due to an unbalanced lifestyle. Comfort foods and foods high in sugar and fat are what most people go to when they let their emotions get the best of them. 

Funny how the word "stressed" is "desserts" spelled backwards!!
 

Vitamins and minerals are an essential addition to your every day diet!

If you are looking for some great quality supplements that meet all the criteria for optimal vitamins and minerals plus other essentials for optimum wellness here are the supplements I would recommend to take.

The TrueBasics for Men and Women is great to take every day. You get your multivitamins, your omega 3, Vitamin E, calcium-magnesium and D3 pills and your folic acid/b-complex vitamins and minerals all in one pack.

www.truestar.com/fitnerd 

Chicken w/ Spinach red sauce

Boiled chicken
Sauce: tomatoes, tomato juice, spinach, kale, garlic, oregano, pepper, salt, paprika, cayenne pepper.

Make sure the tomato juice/sauce has no added sugar. Look at the ingredients to see if tomatoes is the only ingredient.

National Nutrition Month!!

March is national nutrition month. Make a self challenge for yourself and go the month of march with no added sugar to your diet. Avoid all processed foods! Step out of your comfort zone and do something for you!

Follow me this month for ideas and what foods to look out for that have hidden sugars in them.

This being one of them!
Whole wheat bread. Look at the ingredients carefully. Avoid "added" sugar and high fructose corn syrup.

Ezekiel bread is a much better alternative to bread.

Working out and loving life!!

Working out, staying active, and constantly on the go is what makes me happy. What makes you happy!?!

Went through a 45 min orange theory workout this morning, got my protein in me and now gym time at mountain side fitness.

Time to get into the groove and win some competitions!