Foodies and Dieting

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Soft Opening – IBP Wellness Center

Soft Opening – IBP Wellness Center

Saturday May 18th, 2019 from 8-11:30AM we will be hosting our soft launch event.

This event is FREE to current clients and a $20 drop in for the public.

Carb Talk

Carb Talk

Carbs get demonized, but they are essential to athletic performance & intensity training!

Let’s talk…

People are quick to demonize carbohydrates because they are in a large variety of different foods, making it very easy for them to add up quickly. In addition, they’re also very, very palatable which makes them very easy to over consume.

Contrary to popular belief, it’s not the carbs themselves that are evil, but more so the overconsumption of the carbs. The typical American diet is highly processed and very high in simple carbohydrates. This makes it all too easy for your typical American to over-consume carbs.

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Recipe: Sweets By Alicia Delicious Keto Chocolate Peanut Butter Protein Cookies!

Recipe: Sweets By Alicia Delicious Keto Chocolate Peanut Butter Protein Cookies!

Alicia’s Delicious Keto Friendly Chocolate Protein Peanut Butter Cookies

Preheat oven to 350

1 cup peanut butter
One egg
1/2 cup low carb sweetener (erythritol)
1/3 cup of sugar free chocolate chips
Mix all ingredients together. Spoon onto pan and bake 12-18 minutes until edges are brown.
Want some treats for your event or office?
Order from Sweet Stuff by Alicia on Facebook or Instagram 

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75% Less Calories at Starbucks (We’ve got a Secret PSL Recipe)!

75% Less Calories at Starbucks (We’ve got a Secret PSL Recipe)!

Hello ladies and gents! Fall is finally here. How do I know? Besides the chilly weather and changing color of the leaves, we can take our cue from Starbucks, as I’m sure you’ve noticed the infamous pumpkin spice flavor has made its long awaited debut! And along with pumpkin spice and salted caramel mochas, comes excess calories and increased pant size. BUT it doesn’t have to be so!
 
Today I’ll be sharing a secret “off the menu” recipe from Starbucks. As a Starbucks barista for over 3 years, and self-proclaimed coffee connoisseur, I’ve learned some interesting ways to cut the calories, without sacrificing yummy flavors (like pumpkin spice) that I love! I’ll be sharing 1 of my favorite tweaks below, to help you cut 75% calories, while still indulging in some epic fall flavors.

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Delicious Recipe: Chocolate Peanut Butter Protein Balls

Delicious Recipe: Chocolate Peanut Butter Protein Balls

No Bake Chocolate Peanut Butter Protein Balls

 

It can be challenging to resist sweets & get in enough healthy calories!

This recipe is the perfect solution for both busy people who need to eat on-the-go and lovers of peanut butter (okay and chocolate)!

 

 

For many women in particular, eating can feel like a chore – especially for fit, active women. Why? Well, women tend to take on the world and condition themselves (subconsciously) to do so on minimal energy. I say – it’s a woman thing.

As a Nutritionist, Personal Trainer and Lifestyle Coach, I see many women that would eat properly if only they had time and guidance. That is why we search for recipes right? We all want a little guidance and stamp of approval.

So without further ado – here are HEALTHY, DELICIOUS no-guilt Chocolate Protein Peanut Butter Balls that are both taste tested and nutritionist approved!

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Why Chronically Eating Less, Sucks.

Why Chronically Eating Less, Sucks.

Why Chronically Eating Less Sucks

& Does You No Good

 

By Trainer, Nutritionist & Powerlifter

Haley Kniestedt

 

 

Ladies….I’m (mostly) looking at you for this hot topic.

I used to subscribe to the notion that less was better, less food, less weight, taking up less space. This often lead to more exercise, more obsession, and more ways that my body and mind were screwed up.

I was ALWAYS dieting.

Chronic dieting just to look good or how we think we should – is not the life we are meant to live.

 

There are so many things that take place when we slowly (or quickly) diminish the amount of food we’re eating on a long-term daily basis (which is often paired with over-exercising).

  • low energy
  • insomnia
  • lack of appetite OR extreme hunger (depends on where your hormones are at)
  • loss or deregulation of period
  • hair loss
  • bowel problems (you can’t poop if there’s little to none to pass through your body)
  • micronutrient deficiencies
  • fertility problems
  • decreased gym performance
  • inability to gain muscle
  • inability to lose weight

The list goes on and on….and on.

That seriously does not sound like a way to live a full and active life.

 

By decreasing our intake, our body responds in a number of ways.

 

It down regulates our metabolism to match what you actually are giving it in order to protect essential functions. It down regulates hormonal production, because the body knows that if it doesn’t have enough food, it can’t possibly support growing another life. Even if you don’t want to get pregnant (now or ever) there are still long-term effects that come from poor nutrition (hello thyroid health…the base of our entire metabolism).

 

Constantly yo-yo dieting, fad dieting, cutting calories, cutting entire food groups, and never taking the time to assess why things aren’t working, or why you feel awful is a recipe for long-term disaster.

 

How well you feed your body has a direct impact on quite literally everything you do. Are you supporting your body in the best way that you can, to do all the things you want to do? Or are you constantly stuck on the hamster wheel called chronic dieting? My guess is probably the second one.

 

I get it though, I’ve been there & its always a work in progress. So many people are terrified of a number on a scale, which makes them afraid to just EAT.

The Number on the Scale

Literally all that number is, is the quantifiable relationship between your body, and gravity. Nothing else.

Weight does not indicate how powerful you are, how smart, funny, or caring you are. There is so much more to you than that number.

 

Are you a chronic dieter?

 

 

Haley Kniestedt

Haley Kniestedt

Author

 

How to Set Realistic Fitness Goals

How to Set Realistic Fitness Goals

How to Set Realistic Fitness Goals

Goals are an important thing, without a defined purpose behind all the hard work, motivation
and performance can diminish. The most important is that these goals are realistic: the body
needs consistency and commitment, but mostly time, so that it can chance. Change takes time, patience, focus and smart-work.

It can take about 4 weeks of regular, consistent workouts to actually gain strength. There are also, a lot of personal factors involved in setting realistic fitness goals. For example, your current lifestyle will shape your goals and help you understand how much time and progression you will need to reach your goal.

 

Here are some factors to consider when goal setting:

What is your current lifestyle?

How frequently can you commit to workout?

Are you able to prepare all of your meals and stick to your proposed diet?

 

How to Begin

To begin your goal setting process, the first question to figure out, is what you’re trying to accomplish. Once you’ve clearly defined this, you can then start to set your short-term goals. One easy way to do this, is to break down large goals into manageable steps during a certain time – this will help you keep motivated and create a habit. It will also allow you to track your progress over time so you can see all the changes. Tracking and recording your process also allows for time to rest, recover and re-evaluate.

Overall – it’s important to be sensible to your body.

Goal Setting Tips:

Be S.M.A.R.T.

Specific:

Your goal should clearly state what you want to do. The more exact, the better.

Measurable:

It’s important that you have a measurable variable in mind when setting
your goals. Record goal numbers and track your progress.

Attainable:

It’s absolutely vital that your goals are realistic and that they can actually be
accomplished.

Relevant:

Whatever you decide to work toward needs to fit in with your other pursuits
and lifestyle.

Time-bound:

Have a deadline. This will give you an extra boost of motivation and a clear stopping point to work toward

 

 

Reverse Dieting: Why you Might Need It.

Reverse Dieting: Why you Might Need It.

 

Haley Kniestedt

Haley Kniestedt

Nutritionist,CPT

 

REVERSE DIETING:

What is it and Why you MIGHT Need it.

 

 

BY NUTRITIONIST HALEY KNIESTEDT

Are you a serial dieter? Have you tried every diet under the sun, which have all worked
for a little bit, but then progress stops, or life gets hard and you just can’t stick with it,
and often you end up giving up and gaining back the weight you lost…and maybe even
a little more?

Fat loss is not linear, and often times pushing harder will only derail you further. There
are limits to both the mind and body and often times, hitting that wall is a sign to take a
break. Now there's a difference between just not being committed altogether, and being
committed but running into walls constantly. Today I’m talking about the second one
here.

 

 

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IBP Grocery Shopping List PDF

IBP Grocery Shopping List PDF

Grocery List Page 1

Grocery List Page 2

Buddy Walk, Down-syndrome Network of Northern Nevada

Buddy Walk, Down-syndrome Network of Northern Nevada

Join us and our Inspire Me Mommy community as we walk with Savannah’s Stars!

 

Savannah is 2 years old and a very happy, social little girl including her frequent visit to Squeeze In. She loves to give waves, high 5’s and is always trying to get people’s attention everywhere she goes – we are not sure where she gets that from 🙂 She loves going to school, playing with her friends, music and dancing.

She has seen inside of many airports and airplanes including going to Europe and has flown over 45,000 miles (45 flights). She is also a frequent visitor to running event finish lines cheering her parents on. When you see her, come over and give her a high 5 – she would love it!

 

If you would love to donate to Savannah’s team please visit the link provided!

Join us for our 12th Annual Buddy Walk at Greater Nevada Field September 23rd from 8am-12pm.

************Highlights*************
Come hungry and enjoy a pancake breakfast!
Meet David DeSanctis from the movie Where Hope Grows
Over 30 Vendors
Bounce House
VIP Tent with Karaoke
Fast Pitch Game
Photobooth
See Five Star Cheer Team
Meet BRUNO from the Reno Big Horns
Come see Mayor Schieve
40 Raffle Baskets to WIN! All worth between $100-$500
Walk around concourse to celebrate our friends with Down syndrome
And More!!!

Register on link below or call 775-828-5159 and join team “Savannah’s Stars”
Walkers are $20, Students are $10, and children are $5
All registration fees, donations, and proceeds will be given to the Down Syndrome Network of Northern Nevada (DSNNN)
www.dsnnn.org


Healing Reno with Community Health & Fitness

Shape Up Reno: News 4 Today

Shape Up Reno: News 4 Today

Shape Up Reno 2014   City of Reno’s “Shape Up Reno” offers free fitness classes June 18, 2014 by Miriam Hodgman Leave a Comment  0 Sidenotes Shape Up Reno, a free fitness series organized by the City of Reno, has returned and is now being offered through various local […]

Free Summer Fitness Classes to Help Locals ‘Shape Up’

Free Summer Fitness Classes to Help Locals ‘Shape Up’

Free Summer Fitness Classes to Help Locals ‘Shape Up’.

Free Summer Fitness Classes to Help Locals ‘Shape Up’

Free Summer Fitness Classes to Help Locals ‘Shape Up’

Free Summer Fitness Classes to Help Locals ‘Shape Up’. http://www.reno.gov/government/departments/parks-recreation-community-services/health-fitness/shape-up-reno

Video: Shape Up Reno 2013

Video: Shape Up Reno 2013

KOLO News

Inspired By Purpose Newsletter Archive

Inspired By Purpose Newsletter Archive

Here are our past newsletters: Inspired by PURPOSE July 2013