Quest Nutrition http://blog.questproteinbar.com Health, Fitness, Motivation Tue, 07 Feb 2012 20:23:52 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 The Benefits of Prebiotics http://blog.questproteinbar.com/the-benefits-of-prebiotics/ http://blog.questproteinbar.com/the-benefits-of-prebiotics/#comments Tue, 07 Feb 2012 20:23:52 +0000 Ron http://blog.questproteinbar.com/?p=2158 Prebiotics are relatively new to the nutrition scene and consequently many people don’t know what they are. In short, prebiotics are substances that act as food for probiotics. Probiotics are the microorganisms in your gut which keep you healthy. So our friendly prebiotics are feeding your probiotics. But why do you care?

Too much importance has been placed on the concept of getting all of your micronutrients (vitamins and minerals) and other “miracle substances” (shark cartilage, goji berries, anti-oxidants) in order to achieve health. This has caused many people to focus on “getting more” in their diets instead of “getting less”.

Once you’re past the basic understanding of macronutrients (protein, fat, carbs), 80% of success in nutrition is avoiding the wrong stuff, as opposed to making sure to get enough of the “right stuff”. This idea is not popular (it’s much easier to focus on popping pills and taking the right stuff versus avoiding highly tempting foods) but study after study has shown this to be true. Just look at the ability of caloric restriction to provide enormous health benefits across all species. The mild stress of not always being in complete abundance is very beneficial to organisms in ways that we are only beginning to understand.

Having said that, there are some substances that are good to have in one’s diet. Prebiotics are one of them.

Probiotics are friendly micro-organisms that reside in our gut and influence our digestion, immune function, and according to some interesting recent research, even the state of our mind. People have long known about the importance of keeping our little intestinal friends healthy, hence the popularity of probiotic supplements and yogurt that contains live cultures. But what feeds them? Prebiotics, of course.

Prebiotics are readily found in nature in the fibers of common fruits and vegetables such as peaches, leeks, garlic, bananas, onions and artichokes. They are also found in non-digestible plant-based fibers such as inulin (chicory root), isomalto-oligosaccharides, and fructo-oligosaccharides. While these are not digested in the upper GI tract like regular food, they still serve as effective and helpful prebiotics – food for your gut bacteria.

Providing food for the good bacteria in our gut has a whole host of benefits, but I only want to focus on one here – the ability of prebiotics to stop hunger. I was surprised to learn about this but it helps explain something I’ve experienced and never understood. A lot of research has been done on the effects of probiotics on hunger with both animal and human subjects. Researchers found that prebiotics increase anti-hunger peptides in the colon. These peptides directly suppress appetite so that we don’t experience the same feelings of hunger we feel when prebiotics aren’t present. They also help the body use insulin more effectively, which is always a good thing.

Other studies have found that prebiotics may help prevent fatty liver disease (which is becoming very common) and the formation of fat tissue.

The American Journal of Clinical Nutrition published a human study of 48 overweight but healthy people. They were given either a prebiotic or a placebo for 12 weeks and they were told not to make any lifestyle changes. The prebiotic group lost an average of 2.27 pounds while the placebo group actually gained 1 pound. The prebiotic group reported much less hunger and they also had marked improvements in their blood sugar readings and insulin function.

This may explain something that many Quest customers routinely report – that Quest Bars have a strong ability to reduce hunger disproportionately to their calorie content. In other words, eating a 170 calorie Quest Bar seems to reduce hunger much more than eating 170 calories of other foods.

Maybe it’s the prebiotics (isomalto-oligosaccharides) that are responsible for this effect.

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]]> http://blog.questproteinbar.com/the-benefits-of-prebiotics/feed/ 0 Abs are Made In the Kitchen http://blog.questproteinbar.com/abs-are-made-in-the-kitchen/ http://blog.questproteinbar.com/abs-are-made-in-the-kitchen/#comments Thu, 02 Feb 2012 18:44:24 +0000 Alyssa Lemus http://blog.questproteinbar.com/?p=2151 What is it about a good set of abs that everyone wants? Is it the look of them or simply the fact that in order to have abs requires good training and proper nutrition? Abs define a true lean physique and a clean diet. However you should know that abs require 80% proper nutrition and 20% good training. Ab exercises alone will not get you the abs you want. It requires both a good diet and low body fat percentage in order for abs to show.

Seems simple right?

Then why is it so difficult to get them? The truth is good nutrition requires hard work and dedication. One can not diet well for one month and back off for even a few weeks. It requires consistency. Proper nutrition over a long period of time. Remember that your abs are made in the kitchen! Targeted ab workouts will not get you there. This is why having abs seems so difficult for most people who have full time jobs and school and find it difficult to plan and prepare foods every single day. But to achieve this goal you’ll need consistency and dedication!

 

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]]> http://blog.questproteinbar.com/abs-are-made-in-the-kitchen/feed/ 0 Greatest Obstacle You’ve Overcome http://blog.questproteinbar.com/greatest-obstacle-youve-overcome/ http://blog.questproteinbar.com/greatest-obstacle-youve-overcome/#comments Thu, 26 Jan 2012 21:17:42 +0000 Nick Robinson http://blog.questproteinbar.com/?p=2140 We asked our Facebook fans what the biggest obstacle you’ve overcome was, and what you did. We were absolutely blown away at the stories our fans shared.

We are now asking you to pick who should win the box and t-shirt. Read the below and vote in our poll!

 

 

Brittany Galliher The biggest obstacle for me was being pregnant at 595 pounds. I had a perfectly healthy 7 lb baby girl, because I made the decision to change my life for the better. I changed my eating habits greatly, and have lost 135 pounds so far :) To keep on this new path of healthiness, I will be having weight loss surgery next month. Your bars are what are getting me through this whole preop process. I have to have high protein, low carb snacks/meals and since I am always on the go (school, kids) these bars are the perfect pick for my new healthy life.

Rich Junkerman I’m still currently overcoming my obstacle but I have come a long way so far. My biggest challenge was sticking to a diet and getting active again. I’ve lost 260 pounds calorie counting and 50 on the ketogenic diet. In the beginning I stuck to a 1600 restricted calorie diet when was pure hell. Then I found keto and having a blast while losing weight. The ketogenic diet is definitely for me.

Crystal Taibi My biggest obstacle to overcome was my mindset. I was always in the habit of saying I can’t do this or that… or I couldn’t ever look this or that way. Eventually I realized that I myself was limiting myself and my progress and changed to a positive outlook and a new “I can” attitude. Once I changed that, I noticed more progress and it became a lot easier too. Just goes to show how powerful the mind really is!

Kristin Elisabeth Hande I lost 40 lbs and kept it off.. i went from being the insecure girl who thought she always had to be miserable about her body to be the most confident person ever. i wake up every morning excited to eat my pre-workout quest bar. it gets me up at ridiculous hours because i know its all worth it, plus it tastes amazing. i am finally happy with my own body and comfortable in my own skin. im bitter it took me so long to get here, but better late than never.. i am confident i will stay like this forever because quest is making it easy for me! :-) thanks so much for being amazing – it means more to me than you know!

David Ashby In December 2009 I weighed 534lbs with 50%+ body fat. As of today, I’m now 251lbs at 23% bf. I did it without surgery, just proper nutrition, cardio and lifting weights 4x a week. I’m proof that you can achieve anything in life if you believe in yourself, and are willing to work hard.

David Elmore Smith I used to weigh over 650 pounds and I lost 421 pounds with diet and exercise. I eat on the go a lot and the bars have helped me stay true to my meal plan. Thank You

Gregory Thomas Jumped a train at age 12, I slipped, left leg cut off below knee, right broken in 5 places with a compound fracture at the hip. I spent 3 mnths in traction. They said I’d never walk again. After 2 mnths of physical therapy I was fitted with a new leg . This was in 1974. I spent 25 yrs as a salesman. I don’t like being told I can’t do something.

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]]> http://blog.questproteinbar.com/greatest-obstacle-youve-overcome/feed/ 0 Effective Workout When You’re Short On Time http://blog.questproteinbar.com/effective-workout-when-youre-short-on-time/ http://blog.questproteinbar.com/effective-workout-when-youre-short-on-time/#comments Wed, 25 Jan 2012 18:52:53 +0000 Alyssa Lemus http://blog.questproteinbar.com/?p=2126 Life gets busy. If you don’t plan for it, you may suddenly find yourself missing multiple days at the gym. Don’t let being short on
time get in the way of your health! You can actually get in an effective workout when you are absolutely short on time with Giant Sets!

A giant set is a series of 3 or more exercises performed back to back with almost no rest in between. Performing a weight
training session this way will place a larger load of exhaustion on the muscle group you are training. Whenever you want to
stimulate more muscle growth or break through a plateau you may want to consider giant sets into your work out routine.
Always remember to not make giant sets as the only ways to train because this can lead to overtraining however do consider
adding them for a great muscle burn. When performed correctly you can get in an efficient workout in a shorter amount of
time.

Example of a Giant Set with Biceps:
(To be performed back to back with little or no rest in between. The only rest you should aim for is putting down the weights and
picking up a different weight to perform the next exercise in a casual manner)

Dumbbell Hammer Curls: 10-12 reps
Active rest
Dumbbell Preacher Curls: 10-12 Reps
Active rest
Chin Ups: max to failure

Rest

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  • quest bar workout
]]> http://blog.questproteinbar.com/effective-workout-when-youre-short-on-time/feed/ 0 10 Secrets to Success http://blog.questproteinbar.com/10-keys-to-success/ http://blog.questproteinbar.com/10-keys-to-success/#comments Mon, 23 Jan 2012 20:54:38 +0000 Mark Domme http://blog.questproteinbar.com/?p=2127 Take It to The Next Level

1. Become a Student: The first step to success in anything is educating yourself in every aspect of the task. Use every resource at your disposal to learn as much as possible about the various training and nutrition strategies.  Remember…knowledge is power!!!!

2. Develop a Precise Plan:  “Failing to plan is planning to fail”….Every aspect of your training and nutrition should be planned. You should know on a daily basis exactly how you are going to train and eat to reach your goals. The what, when, where, and how should be settled well before the day begins…..

3. Be Consistent:  The best training and nutrition strategy will fail if it is not implemented with consistency.  Ask yourself….Can I do this everyday and follow this plan without deviation?

4. Be Persistent:  Everyone wants to add muscle & lose excess body fat!  Both of those processes take time and are achieved in small, steady increments.  Be patient and realize that it WILL take time….success is not achieved overnight.

5. Use “Common Nutritional Sense”:  Fad diets, overpriced pre-packaged meals, and starvation are not the way to achieve your physique goals.  The correct ration of quality protein, carbs, and healthy fats for your individual goals are the key to a lean, muscular physique.

6.  Set Specific Goals:  “I want to lose weight”, “I am going to compete this year”, “I am going to get in shape”, etc. are all a good starting point, but that is not enough. Goals need to be specific and have a numeric value placed on them. “I am going to lose 10lbs. by March 31st”, “I am going to compete in the State Championships on July 15th”, “I am going to lose 15lbs, drop my cholesterol by 20 points, and lower my blood pressure to 125/70 in 6 months”……Set a specific goal with a date attached to it.

7. Measure Progress:  Once your goals are established, identify measurable markers that can be used to track your progress. Body composition, strength gains, health markers, etc. are great ways to track improvements.

8.  Keep a Record:  A daily log is essential to your success. The more detail you include the better, but at a minimum record your training and nutrition on a daily basis. This is vitally important in order to make adjustments as you move forward.  Also, keeping a journal is a very good way to hold yourself accountable–no one likes to write down the cheeseburger and shake they had for lunch or see the 4 days of blank pages that should be training data.  Every false step along the way will stare back at you!!!!

9.  Everything With a Purpose:  Every meal, weight training session, or round of cardio should be done with a specific purpose. No more drifting around the weight room, sleepwalking on the treadmill, or staring blankly into the refrigerator. Every rep, step, or bite is important and should be carried out with no other purpose than to lead you to you goals.

10. Embrace the Journey:  Take every day and make it better than the day before by focusing on the process.  Always keep the goal in sight, but it is the small steps along the way that will get you there and guarantee a successful finish.

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]]> http://blog.questproteinbar.com/10-keys-to-success/feed/ 0 6 Tips To Continue your New Years Quest http://blog.questproteinbar.com/6-tips-to-continue-your-new-years-quest/ http://blog.questproteinbar.com/6-tips-to-continue-your-new-years-quest/#comments Thu, 19 Jan 2012 18:56:38 +0000 Gina Aliotti http://blog.questproteinbar.com/?p=2116 Editors Note: Define your Quest and make sure to enter our New Year’s Guest Giveaway! The winner will get a YEAR’S supply of Quest Bars!

It’s about that time, 2 weeks into the New Year and some people’s resolutions are starting to fade. You may be falling into your old habits and away from the goals you set out for yourself for 2012. Don’t fall off the wagon that quickly! All you need is a little pick me up and some reminders on how to stay on track with your goals. As you move forward with your quest, it is important to keep revisiting exactly what it is that you set out to achieve and find ways to stay motivated and fired up.

Consider these 6 tips and allow them to help you stay motivated or used to reignite your inner fire.

#1. Revisit your New Years goal. Is it something that you really wanted or is it something you thought you “should “ want. Your goal has to come from something YOU desire. If your goal was intended to make someone else happy, you will easily lose motivation. Revisit your goal and ensure it is something you are doing for you.

#2. Reward yourself along the way. As you move forward, it is important to set up mini goals. When you reach those mini goals, reward yourself with something special. Treat yourself to a manicure or maybe a quite night out to the movies with a loved one. Mini goals and rewards will keep you motivated and feeling accomplished along your journey.

#3. Visual Reminders.  Post visual reminders throughout your house, work, or wherever you spend a good amount of time. If you don’t have a vision board, I highly suggest you create one. This will keep you remembering what it is you are after and inspired to keep moving forward.

#4. Surround yourself around like minded individuals. You need people who support you and hold you accountable. Join a network or group of those that are after similar goals. It is always easier when you have a supportive team behind you!

#5. Remember how good it feels. Remember how you felt when you were starting off the New Year and on track with your goals? If weight loss was your goal and you started out 2012 eating healthy and exercising, remember how good you felt! It is easy to get tempted but if you remember how amazing you felt when you were going after your goal, that can easily motivate you to get back on track.

#6. Check things off your list. I love checking things off my list! Use a calendar to check off each day you were on it with your goals. You will see how much pride and how accomplished you feel when you get to reward yourself with a big red “check of completion. See how many check marks you can gather up by the end of the month.

Keep digging deep and remember that it takes consistency and day in and day out efforts and before you know it you will reach the goals you set out for yourself. Don’t give up, you CAN and WILL do it!!

 

If you need a little assistance and a structured plan, check out Gina’s New Lifestyle Balance Plan, offering you an all inclusive plan to reach your ultimate fitness goals!

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]]> http://blog.questproteinbar.com/6-tips-to-continue-your-new-years-quest/feed/ 0 Recipe: Protein Packed Almond Pancakes http://blog.questproteinbar.com/recipe-protein-packed-almond-pancakes/ http://blog.questproteinbar.com/recipe-protein-packed-almond-pancakes/#comments Thu, 12 Jan 2012 19:31:02 +0000 Alyssa Lemus http://blog.questproteinbar.com/?p=2102 If you loved my recent Low-carb Cinna-Coconut Pancakes, you are going to love these pancakes! Almonds are used in a variety of our Quest Protein Bars and for good reason. Almonds provide protein and fiber, contain the essential fatty acids omega-3 and omega-6 and are rich in vitamin E. The high fat amounts in almonds are monosaturated fats, which is great for the heart. With all the great benefits of almonds I decided why not make a pancake! These pancakes are packed with protein, good fats, and low in carb.

Ingredients: Makes 7 pancakes2 cups almond meal/flour
2 scoops vanilla protein powder
4 egg whites
½ cup water + 2 tablespoons
1 tsp cinnamon
3 packets stevia

Directions: Preheat a non stick pan and mix all ingredients together. Pour batter onto pan by using 2 spoonful’s. Flip when the pancake starts to slightly bubble. Makes 7

Nutritional facts: per pancake

(**Note: 2 of these are a great meal replacement**)
142 calories
8.5g fat
3g carbs
1.5g fiber
46g sodium
13g protein
(Net carbs: 3g carbs-1.5g fiber= 1.5g active carbs)

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]]> http://blog.questproteinbar.com/recipe-protein-packed-almond-pancakes/feed/ 5 7 Tricks for a Successful Resolution http://blog.questproteinbar.com/7-tricks-for-a-successful-resolution/ http://blog.questproteinbar.com/7-tricks-for-a-successful-resolution/#comments Tue, 10 Jan 2012 20:28:42 +0000 John Carter http://blog.questproteinbar.com/?p=2096 It is a New Year and many of you are looking to become a “New You”. That’s great! I’m sure many of you have made a Resolution (And hopefully are signing up for the New Years Quest Giveaway!), but are you sticking to them or still struggling to start?

I strive to become a better me each and every day. Being in the Fitness industry has allowed me to help motivate, inspire, help and educate others on what they can do to achieve their goals. I suggest listing GOALS you want to accomplish instead of a Resolution. Setting a goal not only keeps you motivated but it keeps you on track. Each morning when I wake up I like to say “A new day has been given, and it’s a New Day closer to my Goal.” What ever your goal may be; stepping on stage, trimming down some of your weight, increase your bench press or squat, curl more, or simply look better and be healthier, WRITE those goals down! Have a plan of action, be specific and set a time line. A time line keeps you focused as an arrow and keeps you on track. It can also be used as a fuel to get you fired up first thing in the morning when  you read them.

To help you on your Quest, here are 7 tips to setting and keeping your goals.

Goal Setting Tips

 1– Be Patient: When you decide it’s time to improve your life, increase an inch of your biceps or get those abs to pop it will take time for you to see those results. It is a process of consistency, hard work and dedication. Just because you don’t see them right away doesn’t mean you won’t achieve it. It’s like everything in life, for the good things we want we must work HARD. But once we do there is no better feeling. Each day you wake up, it’s a New Day closer to your Goal. Get after it & keep pushing, it PAYS OFF!!!

# 2 – Nutrition: It ultimately plays the biggest role in ones physical success. Accounting for about 80% of your bodies total outcome, a sound nutrition regimen is essential. Supplements also work to increase your bodies own natural processes. When implemented into your already sound nutrition regimen, you can expect to see even greater success in your bodies physical outcome! # 3 – Training Programs: When you go on a “program” to lose bodyfat, you may set yourself up for failure. A program implies an endpoint, which is when most people return to their previous habits. If you want to lose fat and keep it off, make changes that you can live with indefinitely. Don’t over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for life.

# 4 – Train with a Friend: Work out with a new friend. Have someone join you for your workout if you train alone. If you train with a partner, ask them if you could bring in a third person. The third party could inject new energy into your workout. If you’re smart, you’ll invite someone more experienced than you, and you may learn all sorts of new exercise techniques/variations. This will make your journey fun & effective.

# 5 – Remove the “Stash”: REMOVE all the junk food from your home (you know where you’ve got it stashed!) and replace with healthy foods that you enjoy eating! Believe me, when it’s out-of-sight, it’s out-of-mind. Another coping skill to apply is the substitution of bad foods with foods that aren’t as bad. For instance, instead of consuming a root beer float with real ice cream and root beer, use diet root beer and fat-free frozen yogurt. Instead of eating chips, eat veggies. Get it? You can also avoid temptation by limiting how often you go out to eat. Another thing you can do to ward off cravings is to make sure you’re eating every few hours and drink plenty of water.

# 6 – Get those Abs to pop: You typically train in specific rep ranges, such as 8–10 or 12–15 reps per set. Yet when doing bodyweight ab exercises, you can’t alter the weight to match a predetermined number of reps. Therefore, rather than doing crunches or hanging leg raises for a set number of reps, do as many reps as possible until you come close to failure. Challenging yourself = Better Results.

# 7 – Reward Day: If you are on a strict diet then there will be times when you experience uncontrollable hunger or cravings for foods that are not on your diet. To help this situation, it is wise to have a planned “cheat meal.” A cheat meal is simply a pre-planned meal in which you allow yourself to eat some of your favorite foods. That doesn’t mean that you can pig out. It simply means that you can eat a SMALL portion of your favorite foods for one meal. Enjoy the reward!

I hope this has helped you get an idea of the basics of training principles that you could implement into your training to reach your full potential at the Gym. Remember, challenge yourself daily with new routines and keep your body guesisng as that will stimulate growth and progress. Make this New Year your Best and make each day your Masterpiece.

John Carter – I Breath & Live Health and Fitness. Visit me on Facebook

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]]> http://blog.questproteinbar.com/7-tricks-for-a-successful-resolution/feed/ 0 Quest ‘Definition’ T-shirts Now Available! http://blog.questproteinbar.com/quest-definition-t-shirts-now-available/ http://blog.questproteinbar.com/quest-definition-t-shirts-now-available/#comments Fri, 06 Jan 2012 19:22:26 +0000 Nick Robinson http://blog.questproteinbar.com/?p=2081 You’ve  been asking for them, and today we are happy to announce the Quest Definition T-shirts are available for sale!

Let everyone know that you are on a Quest with your Quest “Definition” T-shirt. Quest Logo on the front, the definition of a Quest on the back, and the Quest ‘Q’ on the left sleeve.

This is a high quality, 100% cotton American Apparel shirt that looks and feels amazing! Show the world that you are a member of Team Quest!

Click Here to buy one now!

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]]> http://blog.questproteinbar.com/quest-definition-t-shirts-now-available/feed/ 0 Recipe: Low-carb Cinna-Coconut Pancakes http://blog.questproteinbar.com/recipe-low-carb-cinna-coconut-pancakes/ http://blog.questproteinbar.com/recipe-low-carb-cinna-coconut-pancakes/#comments Thu, 05 Jan 2012 02:29:51 +0000 Alyssa Lemus http://blog.questproteinbar.com/?p=2071 Who doesn’t love pancakes? Pancakes are a traditional breakfast meal because they are fun and easy to eat. The downfall is that they are usually loaded with sugar and white flour that spikes insulin levels and contain low amounts of protein and fiber. Then  you top it off with more sugar like maple syrup. This is a breakfast disaster for anyone trying to stick to healthy diet or fuel their hard training. The solution – my Low-Carb Cinna-Coconut Pancakes! They are high in fiber and protein and low in fat and carbs (7g active). Enjoy!

Ingredients (Makes 3 pancakes):

• ¼ cup raw coconut flour
• 3 egg whites
• ¼ cup almond milk (or any preferred milk)
• 2 packets stevia
• 1 tsp cinnamon
Directions:
In a medium bowl mix dry ingredients first; coconut flour, cinnamon and stevia. Then add in wet ingredients; almond milk and egg whites. Stir until well combined, since we are not using any oil you may have to mix longer. Spray a non-stick pan with cooking spray and spoon batter mixture onto pan. Use the back of the spoon to flatten the pancake. Pancake is ready when each side is golden brown. (For a healthy alternative top with applesauce or sugar free maple syrup)
Nutritional Facts: Makes 3 pancakes
182 calories
17g carbs
15g protein
4g fat
270g sodium
10g fiber
2g sugar
(Net carbs: 17gcarbs-10g fiber= 7g active carbs)

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]]> http://blog.questproteinbar.com/recipe-low-carb-cinna-coconut-pancakes/feed/ 4 7 Tricks to Prevent Overeating http://blog.questproteinbar.com/7-tricks-to-prevent-overeating/ http://blog.questproteinbar.com/7-tricks-to-prevent-overeating/#comments Mon, 26 Dec 2011 21:09:46 +0000 Jodi Tiahrt http://blog.questproteinbar.com/?p=2047

As a fitness model and competitor, one of the main reasons for my success in the industry is by making clean eating a lifestyle. One of the main reasons for failure in weight loss is because some deprive themselves for too long or eat too few calories which leads to overeating and binging. I have learned to incorporate a healthy eating plan and relationship with food to prevent overeating. Use these tricks to derail the onset of a binge.

1. Out of Sight, Out of Mind - Clean out your refrigerator and cupboards and get rid of anything that is loaded with sugar, fat, fried or a food that you know you will eat too much of.  These foods are hard to digest and can interfere with the absorption of nutrients.  They will also make you feel tired, and will make you want to eat more to get more energy; so then you eat more and you become more fatigued.  This creates a vicious cycle.
2. Exercise - When you feel you might binge, exercise is a great way to elevate your mood and get your mind off of food.
3. Eat small meals throughout the day -  This is one of the most important things to do to prevent from overeating.  When you are constantly supplying your body with food every 2 to 3 hours, you will never get to the point where you are starving. When you skip meals you will find yourself starving and will reach for anything you can.  Snacks like almonds, walnuts and cashews are great snacks but should be eaten raw and unsalted.
4. Protein - Eating lots of lean protein throughout the day helps to curb cravings and prevent overeating. Protein shakes are great because they satisfy hunger and are low in calories.
5. Eat your Veggies -  Rule of thumb is to stick to green vegetables like broccoli, asparagus, green beans, spinach, and zucchini.  The reason for this is that these vegetables prevent spikes in insulin so your blood sugar stays stable.  Vegetables like carrots and corn have a high glycemic index and cause your insulin to spike.  When your insulin levels are not stable, you will feel hungrier more often and will have more cravings.
6. Complex Carbohydrates - Chose whole grains and brown rice over white breads and rice.  They are more satisfying and keep your blood sugar stable which will prevent overeating.
7. Water -  Make sure you drink lots of water throughout the day. Drinking a lot of water makes your belly expand and keeps it feeling full throughout the day.  Make sure you are not confusing thirst for hunger.
It is ok to have a cheat meal every once in a while.  Just make sure it is only one meal and not the entire day or week of bingeing.  Fitness is a lifestyle, not a life alter!

www.joditiahrt.com
www.facebook.com/joditiahrtfitness

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]]> http://blog.questproteinbar.com/7-tricks-to-prevent-overeating/feed/ 0 Video: Alyssa Lemus Post Contest Recap http://blog.questproteinbar.com/video-alyssa-lemus-post-contest-recap/ http://blog.questproteinbar.com/video-alyssa-lemus-post-contest-recap/#comments Fri, 23 Dec 2011 18:42:41 +0000 Nick Robinson http://blog.questproteinbar.com/?p=2050 Quest Athlete Alyssa Lemus competed in her second NPC Bikini show. Check out her video recap below!

 

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]]> http://blog.questproteinbar.com/video-alyssa-lemus-post-contest-recap/feed/ 0 3 Steps to Reaching your New Years Goal http://blog.questproteinbar.com/3-steps-to-reaching-your-goals/ http://blog.questproteinbar.com/3-steps-to-reaching-your-goals/#comments Tue, 20 Dec 2011 04:05:16 +0000 Jodi Tiahrt http://blog.questproteinbar.com/?p=2040 We all have goals in life.  Maybe it’s losing weight and getting in the best shape of your life, or being the best in your career, or winning the next bodybuilding show.  Whatever your goals are, working toward a specific goal and honoring your competitive edge along the way is human nature and wanting to be successful is something to be admired.  Here is how to push yourself to the limit and reach your final destination no matter how big your goal.

Push you self as hard as possible.  If you are trying to lose weight and transform your body, put in extra time in the gym or even invest in a personal trainer.  If you are trying to be the best in your career, study the best people in your career and follow in their footsteps.  Your assertiveness and willingness to make personal improvements will increase your chance of success.  Success is never achieved over night.  It is an ongoing process that takes hard work and motivation.

Dream Big but Start Small.  It is perfectly acceptable to have big dreams!  No matter what you want to achieve, you need to first start small and write down your smaller goals first.  Accomplishing small goals first in order to get to your final destination makes the whole process a lot easier.  This also helps you from getting discouraged.  If your goal is to be a professional bodybuilder, start by competing in as many shows as you can.  Train hard and prepare yourself well in advance so you have plenty of time to train hard, follow a strict diet and get in the best shape possible.

Keep your eye on the end result.  It is natural to want to want more in life, achieve more or make more money.  You need to stay focused and don’t get discouraged by losses or setbacks.  Instead of getting discouraged or burned out, take even the losses in strides.  Be sure to reward yourself for the small victories and achievements in life.  Don’t take your eye off the bigger picture because it can take years to accomplish your ultimate goal.  Hard work and perseverance will pay off!!

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]]> http://blog.questproteinbar.com/3-steps-to-reaching-your-goals/feed/ 0 Planning For Your 2012 Quest http://blog.questproteinbar.com/planning-for-your-2012-quest/ http://blog.questproteinbar.com/planning-for-your-2012-quest/#comments Thu, 15 Dec 2011 23:43:44 +0000 Gina Aliotti http://blog.questproteinbar.com/?p=2033 What is going to be your quest for 2012? Have you given it any thought? Hopefully you have asked yourself what your dreams are and what it is YOU really want. Not what others want from you or what you think you should want but what it is YOU want to go after for YOU. From there, have you given it some thought about How you are going to get there? Here are some helpful tips to make your 2012 a success!

PICK GOALS:
 Come up with goals that you want to achieve. Things that would make you happy and make you feel more accomplished. Go for it, think about anything and everything and create your list. Create a list by brainstorming without any restriction. Nothing is impossible or should be kept from your list. Lists are what organize our thoughts. Create your list so, from there, you can prioritize where it is you want to put your focus. Make sure your goals are SMART goals, specific, measureable, attainable, realistic and timely!

PRIORITIZE:
 You have created a list of all the things you want to achieve but now, be realistic with yourself and pick one thing that really gets you going. What is it that you have had an inclination to do but just haven’t done? Circle that one thing and make that your goal! You must have a focus, remember that magnifying concept? Not saying you cannot revisit your list later, but to give your goal your all, you must put all your attention and energy into it.

CREATE YOUR VISION:
 To allow your goal to become a reality, you need to create the vision in your head and see it everywhere you go. Envision your goal and than put it out there for you to physically see what your goal will look like! Having a clear vision, allows you to stay focused and helps your goal become a reality. Something about putting it into your self conscious, makes it a part of your reality. Have fun with it, create your vision board before your Quest begins.

LEARN:
 Now that you have your focus, you must learn everything and anything there is to learn about your goal and how you are going to achieve it. The more you learn and educate yourself, the more clear cut your direction will be and you will have a better understanding of the steps to take to get there.

CREATE YOUR ROAD MAP: 
It is important to set up your plan. You wouldn’t go on a road trip without having a map, would you? Same goes for your goals… You can’t go after a goal if you don’t have a map of how you are going to get there. You have your single focus and goal in mind, now create your plan of attack. Create mini goals and set up deadlines for each of those mini goals. By creating your mini goals, things seem so much more obtainable than looking at your goal as a whole. Remember that the sum of each mini goal equal equals the goal you set out to accomplish!

SET DEADLINES: 
Create deadlines for yourself as to when you will accomplish those mini goals. The more specific you can be, the easier it is to hold yourself accountable. When you are specific about when you are going to complete something, there is no question and it gets done.

CHANGE YOUR HABITS:
 One habit at a time it is important to create new habits that are going to help you reach your goals. Start with one habit at a time. Keep your habits simple and add to them little by little. Before you know it your habits become an everyday part of your life. Making healthy habits a realistic part of your life ensures that you will stay on track, ultimately reaching your goal.

SUPPORT:
 Now that you know what your quest is and what it is you want to accomplish, it is important and essential to have those around you to support you. You have the tools but there is no doubt, those tools will get rusty. It is the support of others that will act as your oil and keep things running smoothly. There will be roadblocks and bumps in the road but the support of others will keep you moving forward and on track. There is nothing worse than feeling alone. You are not alone when you have those around you to support you. We are all here to help you stay on track.

Utilize these tools and your Quest is going to be amazing!

For more helpful tips and tools, The Gina Aliotti Fitness Network is here to help with all the tools, motivation, tips, recipes and much more! Please visit www.ginaaliotti.com and join my facebook page www.facebook.com/GinaAliotti for daily tips and motivation!

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]]> http://blog.questproteinbar.com/planning-for-your-2012-quest/feed/ 0 Video: Healthy Holiday Frittata & Pumpkin Pie Pancakes http://blog.questproteinbar.com/video-healthy-holiday-frittata-pumpkin-pie-pancakes/ http://blog.questproteinbar.com/video-healthy-holiday-frittata-pumpkin-pie-pancakes/#comments Tue, 13 Dec 2011 19:50:26 +0000 Courtney Prather http://blog.questproteinbar.com/?p=2014 What to cook? A never-ending question. And with the Holidays in full swing, it can be hard to keep your diet on track.

Never fear! I’ve got a great recipe and how-to video for you. You’ll get all those holiday flavors that you crave while keep your nutrition perfect! Check it out below.

 

Pumpkin Pie Pancakes:

Ingredients:

¼ cup egg whites

1/2 cup dry oats.

1/8 cup unsweetened vanilla almond milk

¼  cup pumpkin puree

1 tsp Pumpkin pie spice

1 tsp Cinnamon

Directions:

  1. Mix egg whites and dry oats in a food processor (or blender/Magic Bullet) until combined-about 30 seconds. (will form a paste).
  2. To this mixture add the almond milk, pumpkin purée and pumpkin pie spice & cinnamon and mix for another 30 seconds, or until combined.
  3. Pour mixture into heated sauce pan and cook about 2 min each side, flip when the bottom and edges are firmed up.
  4. Serve with sliced banana on top & a bit of sugar-free maple syrup, or whatever toppings you desire! Enjoy!

Nutrition Info: (whole recipe-makes 2 large pancakes)

Calories: 220

Total Fat: 3g

Carbs: 33g

Protein: 13.5g

 

Turkey, Sweet Potato and Cranberry Frittata (Servings-8)

Ingredients:

1 small sweet potato, peeled and cut into ½ inch cubes

1/3 cup of sweet onion, chopped

1 clove garlic, chopped

¾ cup red, sweet bell pepper, chopped (about ½ of pepper)

¾ cup green, sweet bell pepper, chopped (about ½ of pepper)

1 cup of white turkey meat, chopped

1 cup of organic cranberry sauce

Equivalent of 6 eggs, beaten ( used 2 whole eggs and 12 tbsp of egg whites)

1 cup of unsweetened almond milk

Pam Olive Oil Spray

½ cup of shredded cheese (optional)

Directions:

  1. Preheat oven to 400*F
  2. Chop sweet potato into cubes, spray a sauce pan with the Olive Oil spray and sauté on medium high heat for 3 to 4 minutes
  3. Add onion, garlic and peppers. Sauté an additional 3 to 4 minutes and lightly season with salt and pepper.
  4. In medium mixing bowl, lightly beat eggs. Combine almond milk and mix together.
  5. Turn the heat down to medium low and spread turkey meat over sautéed veggies. Then spread the cup of cranberry sauce over meat.
  6. Pour the egg and milk mixture over ingredients and let cook for 15 minutes or until the bottom is set and it is mostly cooked through (the top can still be runny).
  7. Sprinkle cheese over top and finish in oven for 5 to 10 minutes until the top is firm and the cheese is melted. Enjoy!

Nutrition Info (per slice): Calculated with optional cheese topping

Calories: 165

Total Fat: 3.5g

Carbs: 19g

Protein: 15g

 

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