The SNACK BAR Dilema? 

Summer time for most people means on the go even more than usual – so protein bars are an easy grab and go snack…but which ones are the best? What should you look for? Which ones will give you whole food ingredients and energy, and which ones are just going to satisfy you for the next 10 minutes and then you crash again? Well here are the answers and my FAVORITE homemade protein bar recipe….ENJOY!

What To Look For When Shopping For A Nutrition Bar:

• Fat: Look for a bar that has less than 3 grams of saturated fat; don’t worry about unsaturated fat as long as the ingredients are whole food and all natural.
• Sugar:How much? (Less than 20g of sugar unless it is an energy bar) Where does the sugar comes from? (Brown Rice Syrup, High Fructose Corn Syrup, etc.) These are bad…you want honey, orange, papaya – basically foods that aren’t more than one word.
• Calories: Are you using the bar as a meal replacement or a snack? Keep snacks to less than 200 calories for women and 400 for men. If your next meal is within 1-2 hours eat a 100 calorie snack, if your next meal in > 2 hours eat a 150-200 calorie snack for women, 300-350 calorie snack for men. Is the bar a meal replacement? Check the the fat, carbohydrates, and protein.
  * To get the equivalent protein to a (3 oz) turkey sandwich, the bar needs to have >15g of protein.
  * As a meal replacement bar – look for bars with no more than saturated fat <2-3 g.
  * Pair an energy bar (higher carbs) with a protein shake to make a better meal replacement.
  * Look at the amount of fiber- if you are using the bar as a meal replacement then it is helpful if the bar has fiber: 4-6 g of fiber is great for a nutrition bar. (Keep in mind you need a minimum of 25g of fiber every day.)  If your meal replacement bar does not have fiber then it makes it harder to obtain minimum fiber needs.

MY STORE BOUGHT PICK FOR PROTEIN BARS

 (found at fresh market)

10 Reasons to try Perfect Foods Bars:

 10. Simple Ingredients. Real Food. You can pronounce all of the ingredients without a chemistry degree.
9. Over 20 nutrient dense organic whole foods provide good vitamins and minerals on-the-go. Plus, with ingredients such as tomato, bell pepper, alfalfa and celery, you will finally be able to tell your mother that you’re eating your vegetables!
8. No Refined Sugar. Since the only sweetener we use is organic honey, your body can digest it slower than it would refined sugar. This means you’ll have long sustained energy without a crash.
7. Good source of fiber. Everyone knows fiber is important and aids in proper digestion.
6. Soy free. Research suggests soy consumption might be linked to several health conditions including: bloating, hormonal imbalance, unusual weight gain, and allergies. (Hidden Dangers of Soy by Dianne Gregg.) The problem with soy is that most products you find at the grocery store have some form of this ingredient – you have to know what to look for because it’s hidden in so many ingredients.
5. Handmade. These bars are handmade by happy people in sunny San Diego. We create jobs and support our local community. Besides, robots are kind of scary.
4. High in Omega-3s. Anti-inflammatory omega-3s are an important addition to your daily diet.
3. Gluten free. Whether you’ve been diagnosed with celiacs or have found that your body doesn’t digest gluten very well, we are committed to being gluten-free. We encourage everyone to read more about the ill effects of gluten on your body’s digestive system.
2. Refrigerated. Because there are no artificial ingredients or chemical preservatives these bars are stored in the fridge. Yum!
1. They taste amazing. PERIOD. Seriously, you really won’t even remember the 9 other reasons once you try a bar. They taste like cookie dough, but are packed with the nutrients your body needs to stay active!

Healthy Snack Options

• ½ of organic almond or peanut Butter and Jelly Sandwich – (230 calories, 9 g fat, 1.5 g saturated fat, 29 g carbohydrates, 3.1 g fiber, 8 g protein)
• Turkey (hormone/antibiotic free) (2 oz) Sandwich- (250 calories, 4 g fiber, 18 g protein, 30 g carbohydrates)
• 1 cup non-fat greek yogurt – (120 calories <1g fat, 17g carbohydrates, 13 g protein, try plain and mixing your own berries in) “Fage 0%” is the best – 20g protein, 9g carbs)
• ½ cup gluten free pretzels with dried fruit (5 dried apricots) – (210 calories, 46 g carbohydrates, 5 g fiber)
• 1 oz Cashews -165 calories, 13g fat, 9 g carbohydrates, 4 g protein)
• 1 cup 2% Cottage Cheese – (205 calories, 4 g fat, 8 g carbohydrates, 31 g protein)
• 1 cup Crab Meat – (135 calories, 3 g fat, 1 g carbohydrates, 23 g protein) Make a crabmeat spread and have with rice crackers or chips.
• 1 cup cooked Oatmeal- (145 calories, 2 g fat. 25g carbohydrates, 6 g protein) Increase the protein by making it with skim milk – will also increase calories and carbohydrates. Add a scoop of protein powder to get 20g of extra protein.
• 3oz Tuna – (135 calories, 1 g fat, 30g protein) {Pair with rice crackers or bread to get carbohydrates.
• Banana – (105 calories, 1 g fat, 27 g carbohydrates, 1 g protein) Add Protein with peanut, almond, or sunbutter.
  

HOMEMADE No-Bake Protein Bars

1.5 cups dry GLUTEN FREE rolled oats
2 scoops chocolate whey isolate or rice protein
2 tbsp flaxseeds or hemp seeds
¼ cup natural peanut or almond butter
½ cup unsweetened almond milk (more or less, depending on the protein powder)
1 tsp vanilla
½ cup raisins (other dried fruit may be used) – optional
Non Stick cooking spray

Spray 8 x 8 inch square baking pan with nonstick cooking spray; set the pan aside.
In a large bowl combine oatmeal, protein hemp seeds, almond butter and vanilla. Mix in almond milk until a thick paste forms. Spread into baking pan and refrigerate for a couple hours before eating.  Makes 9 servings.

Nutrients per serving: Calories: 250, Total Fat: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 23mg, Sodium: 566mg, Total Carbohydrates: 34g, Sugar: 12g, Dietary Fiber: 4g, Protein: 15g

Grilled Chicken Fajitas

3 boneless skinless chicken breasts (we recommend antibiotic-free, organic chicken)

Marinade
2 cloves of garlic, minced
1/2 large onion minced
1/2 cup canola oil
1/3 cup red wine vinegar
1 tsp oregano
2 oz. lime juice 
Combine marinade ingredients and pour over chicken. Marinade chicken in refrigerator for 4 hours. Chicken is so good done this way you will use it in other recipes you love.

1 each large green, yellow, red bell peppers (seeded and sliced)
1/2 large onion sliced
1 15oz. can of black beans
1 package tortillas (for gluten-free use corn tortillas)
Salt and pepper to taste
Toppings: salsa, sour cream, shredded cheese, guacamole

Heat grill to a medium temperature. Place sliced onion and peppers in a greased foil packet and grill for 15-20 minutes turning after 10 minutes. Grill chicken breasts 20-30 minutes or until 165 degrees is reached, turn after 15 minutes. Remove chicken breasts and slice. Drain and rinse the black beans and heat them in a microwave or small pot. Place the moist tortillas on a plate and microwave until warmed through. Serve the veggies, meat, and beans on the tortillas and top with sour cream, shredded cheese, and salsa! 

(serves 4-6 people)

Spring is the Best time to Cleanse and Detox Your Body

Not after Christmas and New Year when you are still effectively in hibernation mode. An ancient Indian philosophy that uses diet, herbal prescriptions, massage and yogic breathing to help you maintain a balanced lifestyle, Ayurveda states that a cleanse as the seasons change prevents the build up of toxins that can cause illnesses and ailments later in the year. So, I’m really excited to invite you on Tuesday May 1st to NX Levels ‘spring cleaning’ Cleanse Class. Whether you are looking for information or want to sign up and start that night, I will be explaining how you can boost your energy, vitality, and immunity through simple changes to your diet and lifestyle.

Here is what to expect after you complete the cleanse:

Increased vitality and strength                   
Feeling more calm                   
Less argumentative and less irritability
More regular bowel movements                   
Sugar cravings diminishing
Better mental focus with less distraction
Better Digestion and absorption of food and supplements!
Symptoms decreasing if not completely gone like headaches, cold hands and feet, cramping, achy joints, acne, overall pain, acid/reflux, fatigue, insomnia
The best one of all????? Fat Loss!!! I hope you can join us.

Here are 10 more of my favorite foods that are cleanse approved for you to enjoy….

Ten More Foods to Have in Your Healthy Diet: Part II

But wait… there’s more! The truth is there are many healthy foods to eat. So, I decided to discuss another ten foods to include in your healthy diet. Again, they are in no special order. They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic.
           
Broccoliis a cruciferous vegetable. Other crucifers include cabbage, cauliflower, kale, bok choy, and Swiss chard. They are all good for you. Broccoli is a great source of protein, fiber, potassium, calcium, vitamin C, folate, magnesium, phosphorus, beta-carotene, and vitamin A. It contains isothiocyanates that fight cancer and carotenoids that reduce macular degeneration. Also, it is one of the vegetables least contaminated by pesticides, so you don’t have to buy it organic.
           
Garlicis a wonderful herb to add to foods. Not only does it keep away vampires, but it has been shown to lower cholesterol, prevent blood clots, protect against cancer, and can be useful in weight control. According to Jonny Bowden in his book The 150 Healthiest Foods on Earth, over 1,200 studies have shown garlic to be fat-lowering, anti-clotting, antihypertensive, antimicrobial, antiviral, antiparasitic, and an antioxidant.
           
If you are going to eat a starchy vegetable Sweet Potatoesare the ones to have. They are a great source of fiber, antioxidants, vitamin A, potassium, and calcium. One sweet potato contains one-half of the daily requirements of vitamin C. They also contain quercetin, a strong anti-inflammatory. As a starchy vegetable they will raise blood sugar levels, so diabetics or pre-diabetics, are advised to limit their consumption.
           
Eggs, yes eggs, and yes the whole egg. They are a great source of protein containing all nine essential amino acids. “Essential” in nutrition talk means your body does not make it so you must eat it. They have vitamins and minerals that help the eyes, brain, and heart. They have also been found to be protective against breast cancer. Don’t worry about the cholesterol – but that is for another article!
           
Whey Protein comes from milk. It is a dairy product, so some people may be sensitive to it, including me so I have Brown Rice Protein, www.sunwarrior.com. I have it almost every morning as part of my nutritious breakfast. Be very careful with your selection of this product. You want a good quality whey or brown rice protein. Look for whey protein isolate as opposed to whey protein concentrate. Also, you’d like the whey to come from cows that were not given growth or other hormones and fed on natural grass pastures. Many “health” powders contain artificial flavors and artificial sweeteners – so beware.

Looking for healthy drinks? Of course water is number one, but I also like Unsweetened Cranberry Juice and Tea. One of the country’s leading nutritionists, Ann Louise Gittleman utilizes unsweetened cranberry juice at the core of her Fat Flush diet. The key here is unsweetened. It contains many antioxidants and is helpful in relieving urinary tract infections. How does it do this? It prevents bacteria from adhering to bladder cells. Tea is another healthy drink that is high in antioxidants. Both green tea and black tea are known for fighting cancer, while black tea improves blood vessel function and can lower cholesterol.
                           
Olive Oilis a healthy fat. It is best used in salad dressings along with vinegar. Please buy extra virgin olive oil, it is the healthiest form. “Extra virgin” means it is from the first pressing and has limited processing. Olive oil is high in antioxidants and in oleic acid, which is a heart healthy fat.
                           
Brown Rice is a whole grain and a healthy alternative to white rice. I also like the pasta made from it – a healthy alternative to refined and processed white pasta. As a whole grain it is a great source of fiber, the B vitamins, vitamin E, magnesium, and selenium.
                           
For a red meat alternative try Free-Range Buffalo. It is an excellent source of protein and has less fat than beef. And, being free-range there are no hormones, antibiotics, or chemicals added. Being grass fed, it is source of omega-3 fatty acids, ideal for those of you who aren’t fond of fish. I love to make BISON tacos!

 GET RID OF THAT TIRE AROUND YOUR STOMACH

(PART 2)

To get a flat sexy stomach you MUST EAT CLEAN! A sleek stomach is due 80% to your diet! In the previous article I explained the importance of clean eating and what it is.

Remember clean eating is all about consuming whole food in its most natural state, or as close to it as possible. Taking a creative yet doable approach to cooking, you’ll find it easy to enhance the natural flavors of any meal without compromising the integrity of your food. When it comes right down to it, Clean Eating is not a diet; it’s way of improving your life – one meal at a time.

Many of you asked me to show you what I do. So look for upcoming videos that I’ll be putting together FOR YOU that will take you step by step how I eat, pack, and plan up to one week of clean eating at a time.

Here is my Top 10 Clean Eating Foods List and why, and a yummy and fun recipe below using one of them. They are in no special order. They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic. These foods emphasize what lacks in many American diets – fruits and vegetables for vitamins and antioxidants, minerals to fuel our metabolism, and healthy fats that are sources of Omega 3’s and vitamins A, D, and K.

Blueberries are one of the strongest antioxidants according to its ORAC value. ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods. Oxygen radicals, better known as free radicals, are destructive molecules found naturally in the body that can damage cells and DNA. We need to include sufficient antioxidants in our diet to effectively neutralize them. Blueberries also have anti-inflammatory and anti-cancer properties. All berries are great sources of antioxidants. Why blueberries compared to other berries? Two reasons. First, blueberries freeze better than other berries so you can use them year round. Second, studies show that fewer pesticides are used in the growing of blueberries, so you don’t necessarily have to purchase organic blueberries. Strawberries and raspberries are among the fruits that receive the most pesticides.

Apples also have lots of antioxidant power and we all know the old saying, “An apple a day keeps the doctor away.” Apples have other benefits. They are a great source of pectin which helps to lower cholesterol levels and regulate blood sugar levels. However, apples are a fruit that you should purchase organic as high levels of pesticide are used in growing apples. And when I talk about apples, I mean the whole fruit. Apple juice is mostly sugar, lacking the fiber you get from the whole fruit.

Kale is a leafy green vegetable loaded with Vitamin K, calcium, iron, Vitamins A and C, protein, and fiber. It is best steamed or lightly stir fried. Leafy greens should be a staple in your diet. Others to try are Swiss chard, beet greens, mustard greens, collard greens, and spinach.

Quinoa (keen-wah) is a gluten free whole grain so it is an excellent choice for those who have gluten allergies or are intolerant. It can be made into flour and used in cereals, breads, and pastas. It is loaded with minerals that we need for a healthy metabolism – calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and iron. And a great source of fiber.

Almonds are a healthy source of good fat, protein, and dietary fiber. They make an excellent snack (please, just a handful). They contain no carbohydrates. The main nutrients are phosphorus, Vitamin E, and magnesium. Other nuts for your short list are walnuts and pecans. And men, don’t forget your pumpkin seeds – a great source of zinc for prostate health.

Wild salmon is the way to get our Omega 3 essential fatty acids. Omega 3’s are anti-inflammatory and keep our cell membranes fluid. Salmon is a great source of protein as well. Avoid farm raised or Atlantic salmon. What makes wild salmon healthy and red in color is what it eats in the wild – krill and shrimp that are loaded with antioxidants. Farm raised salmon is not naturally red, a food dye is added.

Avocado is a fruit, and one of the few fruits that contains fat. It has oleic acid, better known as Omega 9, which lowers blood levels of triglycerides and cholesterol. It also has Lutein, an antioxidant. Avocado is a great source of fiber, potassium, folate, Vitamin A, and beta-carotene.

Kefir is one that you may not have heard of. It is a lacto-fermented dairy product. Think of it as drinkable yogurt. Similar to yogurt it contains beneficial bacteria which aid our digestion. However, it also contains beneficial yeast, which can do battle with Candida. If you have a dairy allergy you can use coconut milk or coconut water kefir.

Coconut oil is a healthy saturated fat and the best oil to use when cooking food. It maintains its properties from high heat. Most other oils oxidize from heat, increasing those aforementioned free radicals. Coconut oil is a medium chain fatty acid. That means it is metabolizes faster and is used for energy by the body, and not stored as fat. It also contains lauric acid which is anti-bacterial and anti-microbial, and is known to be good for the thyroid gland.

Butter is also a healthy saturated fat, particularly when it is organic and comes from a grass fed cow. It contains the fat soluble vitamins E, K, and D. It also has CLA (conjugated linolenic acid) that helps fight weight gain and butyric acid which is anti-viral and anti-cancer. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

Shannon Carney
NX Level Nutritional Coach

Stay tuned…. more to come…..next month

Make sure you check out the NEW NUTRITION UPDATES on the website!

Quinoa Meatballs

These are great to make for your kids with brown rice spaghetti or Annie’s Natural barbecue sauce. I also use them to make meatball sandwiches, yum! The added benefit of quinoa makes getting gluten free grains in you and your families diet easy and delicious. Enjoy : )

Makes 18 meatballs. Serving size 2 meatballs.
• 1 1/2 cups cooked quinoa
• 3 tablespoons onion flakes
• 1/2 pound lean ground beef (93%)
• 1/2 pound extra lean ground turkey
• 2 Tbsp. olive oil
• 1 egg
• 3 tablespoons dried parsley
• 1-1/2 tsp. sea salt
• 1/2 teaspoon paprika
• 1/2 teaspoon ground coriander
• 2 tsp. fresh ground black pepper

Cook the quinoa according to the instructions on the package. Mix all the ingredients in a bowl using your hands. Roll into balls and place in greased baking pan. Bake at 350° for 20 minutes or until cooked through.

Nutritional Breakdown (per serving):
Calories 262
Fat 8 grams
Protein 15 grams
Sodium 438mg
Carbohydrates 21 grams
Fiber 8 grams

What is Clean Eating?

One of the first questions I’m asked by a new client is “HOW CAN I LOOSE THIS TIRE AROUND MY STOMACH?” And I respond with, “EAT CLEAN.”

Eating Clean is treating your body right.

It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel, and look fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.

Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation. Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.

Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life. Eating Clean guarantees results!

Eating Clean is NOT a program that:

• Expects you to starve yourself
• Makes you count anything – not calories, not carbs, not points, not grams of fat
• Requires you to buy pre-portioned, pre-packaged foods
• Requires you to take pills or potions

Here is how to get started: Come to the NX Level Clean Eating Class Feb 23 at 6pm.

Shannon Carney
NX Level Nutritional Coach

Beef Barley Soup

Makes 8 servings, Prep: 23 minutes, Cook: 1.25 hours

Ingredients:
1-½ lb boneless beef chuck
6 cups water
1-½ cups sliced celery
1-½ cups sliced fresh mushrooms
1 cup sliced carrots
1 cup chopped onion
1 tsp salt
1 tsp dried rosemary, crushed
½ tsp pepper
1 clove garlic, minced
6 oz.. tomato paste (canned)
½ cup quick-cooking barley
Directions:
Trim fat from meat; cut meat into ½-inch cubes. In a Dutch oven combine meat, water, celery,
mushrooms, carrots, onion, salt, rosemary, pepper, and garlic. Bring to boil; reduce heat. Cover
for 1-1.25 hours or until meat is tender.
If necessary, skim fat.
Stir in tomato paste and barley. Return to boiling; reduce heat.
Cover and simmer about 10 minutes or until barley is done.

Ingredients:
1 lb ground organic ground beef, turkey, or tofu (2 blocks)
32 oz. can organic crushed tomatoes or plum tomatoes
8 oz. can organic tomato paste
16 oz. can organic tomato sauce
8 oz. can organic red kidney beans
8 oz. can organic black beans
1 green pepper, finely chopped
1 red pepper, finely chopped
1 yellow pepper, finely chopped
1 yellow or purple onion, finely chopped
4 oz. mushrooms, finely chopped
3 garlic cloves, minced
Loads of the following spices:
Cumin, Cayenne pepper, Chili powder, Black pepper
Hot sauce
Stevia (all-natural sweetener)-to taste

Directions:
Pre-cook your protein selection. Place all other ingredients in pot. Add protein, cook and simmer for 2 hours. Enjoy!

Start 2012 with Great Health and Get Ready to Detox with a Cleanse!

What are you detoxifying? The Liver

Why should you detox your liver? Just like the oil filter in a car needs to be changed regularly, your main organ of detoxification, the liver, needs to be cleansed periodically to keep your body functioning optimally. Toxins in the liver become permanent residents of our system, challenging all our body funtions including the kidney, heart, brain, colon, lungs, skin and hormonal system. Toxic overload contributes to a hyperactive or hypoactive immune system.

What can you expect? Increased energy and vitality, lowered cholesterol, weight reduction, improved digestion, clearer thinking, improved physical appearance, clearer skin, disappearance of PMS symptoms, elimination of headaches, and removal of food addictions.

January 12 NX Level will start a 21 day cleanse program and you are invited to join in. This will allow you to cleanse your body of the toxins that may be preventing you from enjoying a vibrant, healthy lifestyle. By dedicating yourself to the guidelines of a recommended program established through experience and research you will maximize results of purification and weight loss.

Testimony: “As a hardgainer, I know how important it is to absorb all the nutrients and calories from the food I consume. After the cleanse, I wasn’t taking any supplements and gained 8 pounds of muscle in a month. I was really impressed with how well my body was absorbing and utilizing all of the healthy food I was eating. I cleansed after my football season and had been experiencing really bad knee pain at the time. 5 day after I started the cleanse, my knee pain was completely gone and hasn’t returned. I feel stronger and faster than I ever have.”            – Matt Cerra, Wauwatosa Spartans Semi-Pro Football

Cleanse Class Information – 12% OFF in celebration of the New Year! Regular cost $225 Now only $198