Chocolate Peanut Butter Protein Bars

December 6, 2008 By

 

What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.
Servings: 8 bars

Here’s what you need…

  • 2 1/2 cups oats
  • 1/2 cup chocolate whey protein powder
  • 1 teaspoon cinnamon
  • 2 tablespoons organic peanut butter
  • 3 egg whites
  • 2 mashed bananas
  • 1 tablespoon honey
  • 4 tablespoons nonfat milk
  1. Preheat oven to 350 degrees and coat an 8×8 pan with non-stick spray.
  2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
  3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

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An Early Feast!

November 25, 2008 By

 

As you probably already know, there’s only one nutrition company I believe has your best interests at heart. And when I heard they were having a rather unusual sale I had to tell you about it.
You see, Prograde has two big reasons to be thankful this week:
1- They have completely revamped their website. It really is cool and it makes ordering SO much simpler.
2- They have just released their brand new Anti-oxidant formula – Prograde Longevity.
Oh, and the interesting part is it’s an 11% off everything sale. Here are some other details I want to make sure you know about:
– Again, you receive 11% off all Prograde products.
– It will run from Monday, November 24th until Friday, November 28th at 11:59pm EST.

– Yes, that 11% will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

– The coupon code you will need at checkout is:

thanks

(Yes, it all needs to be in lower case.)

– In case you missed it, the website is Prograde
Oh, and you should definitely check out the Chocolate-peanut butter Cravers – that’s my favorite Prograde product. I’ve been using it with pretty amazing results.

Yours in health,

Sarai Jones

Booty Bootcamp

PS- Remember, this celebration ends this Friday, so be sure to order right away and take advantage of these BIG savings. Prograde

Filed Under: Fat loss, Nutrition Tagged With: , ,

Flax Meal Protein Cakes

November 5, 2008 By

 

Yesterday I talked about he simple step of eating a healthy breakfast. I wanted to give you an idea of somethings that would make a great breakfast and who doesn’t love pancakes?

Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2

Here’s what you need…

  • 1 egg and 2 egg whites
  • 2/3 cup nonfat cottage cheese
  • 1/2 cup whole grain cornmeal
  • 2 tablespoon whole wheat flour
  • 1 teaspoon baking powder
  • 1 tablespoon sugar
  • 1/3 cup nonfat milk
  • 2 tablespoon flax meal
  • 1 teaspoon grated lemon peel
  • Sliced banana *optional*
  1. Place all ingredients in a blender and blend until smooth.
  2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.

Filed Under: Fat loss, Nutrition, Recipes Tagged With: , ,

Diet Like A Sumo Wrestler?

November 4, 2008 By

 

Did you know: Sumo Wrestlers
are required to skip breakfast in order to slow down their metabolism and gain
weight?!

My guess is that not many of you reading this blog including me, have the desire to resemble a Sumo wrestlers.

In fact Sumo squats are about as close as I want to get to any part of a Sumo wrestlers routine.

So, I recommend you start making
breakfast a daily habit.

Even if you are not a "breakfast person" once you begin to train your body to use these nutrients to fuel your day you will start looking forward to it as
much as you do to your morning cup of coffee.

I’ll post a delicious healthy pancake recipe tomorrow to help you out.

Stay focused

Sarai Jones

Filed Under: Fat loss Tagged With: , , ,

Small Changes – Big Impact

November 3, 2008 By

 

We’ve all heard this saying before:

"A frog tossed in a pot of boiling water will hop right out.

Put a frog in cool water instead, and it’ll stay put as the heat gets turned up."

The difference is that small changes aren’t even noticed.

Every day, whether you think so or not, you’re faced with small opportunities to make healthy choices and build healthy habits, to make changes that you may not even notice. In front of the TV, at lunch with
the boss, talking on the phone – the opportunities are there.

You have the chance now to get good at recognizing those small windows of opportunity to move closer to your goals each and every day.

If you have been eating Mcdonalds everyday for the last 2 years switching cold turkey to well….. turkey may be too drastic of a change for you to realistically maintain right off the bat.

Maybe switching to the grilled chicken sandwich and an iced tea might go over a little better for week one.

If you have only walked at 3mph as your cardio for as long as you remember, upping your workouts to a 30 minute run at 6pmh may be a bit much.

Start with a quick 1 minute burst of running at 5mph every 3 minutes or so and see how that goes for a week or two.

Now if you are like me, I do love to jump both feet in and go all out. And that is still OK.

All I’m saying is don’t discount the small things.

They matter too.

Filed Under: Fat loss, Nutrition Tagged With: , ,

Friday Dose Of Reality

October 31, 2008 By

 

Hi all,

I wanted to take a moment to give you a quick Friday tip:

Be safe this weekend. Enjoy your candy in moderation this weekend.
Remember you
cannot outwork a poor diet.
End of story.
No matter how much of a sweat you
worked up this week.

No matter how sore you are, going overboard on the treats
or alcohol this weekend puts you right back at square one.

Decide not to do that.

Decide to take one step closer to your goal.

Decide to finally be different than what you have been, day after
day, month after month and year after year.

It’s time ladies.

I know you can do it!

Stay focused

I’m always here to help

Sarai Jones

Filed Under: Fat loss, Nutrition Tagged With: ,

Eat Please!

October 29, 2008 By

 

I know this makes sense to you.

I know this seems like the most logical, fail proof way to lose weight, but you have to leave this weight loss tactic alone………

Starving yourself.

It doesn’t work.

Even though it sounds like it should work (the whole not eating thing) when you starve yourself you are actually working against the very thing you are trying to do.

How is that?

When you starve yourself your body releases fewer fat-releasing and fat burning enzymes. Those are the ones that release the fat from where it is stored on your body and actually burn the fat for energy.

So the less of these enzymes the less fat you burn.

Not your plan right?

You don’t just stop eating and suddenly the fat disappears.

Proper nutrition that gives your body what it need to function properly is actually the most efficient way to burn fat fast!

I know it seems hard to let go of the not eating thing, but really, you gotta eat.

I can help you with that if you need some direction. Contact me.

Sarai D. Jones

Filed Under: Fat loss, Nutrition Tagged With: , , , , ,

Quick Tip For Eating Out

October 28, 2008 By

 

We’re getting to that busy time of year where a lot of will be grabbing meals on the go.

As my bootcamp ladies know, I encourage you to keep a cooler with you at all times packed with the healthy foods you need to keep you on track toward your fitness goals.

However, there may be times when this is not possible ( I think these times are actually a lot less than most people fool themselves in to believing).

When you must eat out follow this simple tip:

Avoid these 3 food categories:

Deep fried foods -try grilled and broiled meats and vegetables

Refined starchy food -French fries, rice, pasta

Any sodas, juices, or other sugary foods -Drink water


    This eliminates the major food sources that do the most damage to you fat loss and fitness efforts.

    Sure the people you are eating with may give you a hard time for not "enjoying" yourself. But misery loves company.

    You know these are the steps you need to take to reach your goals.

    Stay focused!

    Sarai D. Jones

    Filed Under: Nutrition Tagged With: , , , ,

    One Step Closer

    October 27, 2008 By

     

    With each passing day and with each choice you make you are either getting closer to or further from your goals.

    Very philosophical right?

    On the surface I’m sure we all feel like we get this.

    But do you really get it?

    In the past I have found that most people don’t make much, if any progress toward achieving their fat loss and fitness goals.

    People often stay stuck right where they are, over whelmed by the seemingly enormous task of getting fit.

    If you feel like this is you, it’s time to break down the process of losing weight and getting fit and turn the experience into small steps you can take daily.

    See, that’s how it really works. There isn’t a magic workout that you can do for one week and expect it to get you in the best shape of your life.

    There is no perfect 7 day diet that will leave you looking like a movie star after following it for a short time.

    You’re going to finally acheive your fitness and fat loss goals by moving closer every day with a series of choices and actions:

    Make the time to work out – skip your workout.

    Eat the cookie – leave it on the plate.

    So, if you’re willing to do the work – dedicate 45-60 minutes a day to working toward your goals whether that be time spent doing a good workout or prepping your healthy food choices for the next day.

    Each and every step counts!

    Before long some of your goals will be realities.

    Sarai D. Jones

    Filed Under: Exercise and Fitness, Fat loss, Nutrition Tagged With: , , , ,

    Weight-Loss In A Pill?

    October 26, 2008 By

     

    Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself…do they work?

    Diet pills are everywhere, most of the "fitness" magazines you buy are nothing more than a few articles mixed in with the supplement ads.

    You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work?

    Weight loss pills can be broken down into 3 basic categories:

    1. Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
    2. Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
    3. Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.

    So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:

    • "You’ll lose 30lbs in 30 days"
    • "Achieve rapid weight loss results"
    • "Burn calories and fat 24 hours a day"
    • "Fights fat and delivers rapid weight loss"

    Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet?

    While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

    • Increased Weight Loss
    • Strengthens Heart and Lungs
    • Improved Sleep Pattern
    • Increased Strength
    • Improved Coordination
    • Raised Self Esteem
    • Renewed Confidence
    • Feel Good Endorphins
    • Feel Younger Than Ever
    • Improved Mood

    A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

    And weight loss pills have been known to give the following side effects:

    • Raised blood pressure
    • Increased risk of heart attack
    • Cramping, gas and diarrhea
    • Constipation
    • Headaches
    • Dry Mouth
    • Insomnia

    The bottom line is that true weight loss can’t be achieved by a pill.

    If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me.

    Together we will turn you into a walking talking billboard for the benefits of exercise.

    I’m here for you

    Sarai D. Jones

    Get Fit With Sarai

    Filed Under: Exercise and Fitness, Fat loss, Nutrition Tagged With: , , , , , ,
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