Nutrition

Workout Nutrition Guide - Infographic

When it comes to Workout Nutrition, it can get confusing on what to eat, when o eat it and how much to it.

This helpful infographic by the Greatist will help you get control of your nutrition to help you get the most from your workouts.

To have a great workout you NEED to have complete nutrition, and these simple guidelines will help you make the right choices to refuel the body.

Quick View:

Recovery Time is Critical

Strength Training

Cardio

Strength Training

Cardio

Post-Workout

What About Nutrition for Circuit Training?

Workout Nutrition Infographic

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source: Greatist

Understanding Calories - Your Complete Guide - Infographic

Understanding calories - Do you really know what calories are and how they work in your body?

Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.

Sections Covered:

Calories measure food energy.

Not all calories are created equal.

How to determine your daily calorie intake.

What about losing and gaining weight.

Stay on track.

Calorie Fast Facts:

Calories are essential for human health, the trick is consuming the right amount.

People require different amounts of energy each day, depending on age, sex, size, and activity levels.

Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.

Foods high in energy but low in nutritional value provide empty calories.

If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.

Understanding Calories Infographic

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credit: Greatist

Breakfast Fried Wild Rice

Do you ever feel bored with your morning breakfast? If so, I’ve got the perfect fix for you. Plus this breakfast will give you extra morning energy for your body and your brain. It’s a no brainer and easy or make. Time to take on your day?

Breakfast Fried Wild Rice

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Ingredients:

·      3 cups cooked wild brown rice (1 cup uncooked)

·      1 Tbsp toasted sesame oil

·      ½ small sweet onion – chopped

·      1 Tbsp rice wine vinegar

·      1 Tbsp tamari sauce

·      2 cups chopped fresh spinach

·      2 large eggs – lightly beaten

·      Salt & pepper to taste

·      Hot sauce – if desired

 Directions:

1.     Cook 1 cup rice as directed on package. Set aside

2.     In a large skillet, add sesame oil and onions. Cook over medium heat until tender. 2-3 minutes

3.     Stir in wild brown rice, vinegar, and tamari and cook about 3 minutes over medium/low heat.

4.     Add spinach and cook until wilted. 2-3 minutes

5.     Push rice mixture to the side of the skillet and add the lightly beaten eggs. Stir eggs until cooked.

6.     Mix the eggs and rice mixture together.

7.     Season with salt and pepper

8.     Add hot sauce if desired

Servings: 4

Calories 243 | Carbs 36.5 |  Fat 7.25 | Protein 8 | Fiber 3.25

What Are Some Healthy Snacks When Your On The Go

Today I want to talk about what are some healthy snacks you can have when you are on the go.

Do any of these scenarios sound familiar?

You’re stuck in a meeting that’s running late, and your stomach is growling – time to hit the vending machine down the hall.

You’re rushing around town, running errands and shuttling kids – you decide to stop for fast food.

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Don’t let your busy schedule throw you off track! When hunger hits, be prepared and snack smart with these healthy (and delicious) snacks for on the go.

What Are Some Healthy Snacks?

Hard-Boiled Eggs

If you’ve been in an airport or convenience store lately, you’ve probably seen prepackaged hard-boiled eggs on the snacking aisle. This is one new trend I hope is here to stay! Grab a packet of hot sauce for a boost of flavor, and you have a tasty treat that’s undeniably healthy.

Jerky

Jerky is a tried and true road-trip favorite. It ranks at the top of the list of convenient snacks and is packed with the protein that your body needs. Just make sure to check the ingredients and try to choose a brand without added sugar. Or make your own!

String Cheese

Next time you ask yourself what are some healthy snacks I can munch on, remeber string cheese. There’s something about snacking on string cheese that feels like an indulgence – but the right cheese can be an incredibly healthy and filling snack. Cheese delivers a powerful one-two punch with both calcium and protein. Go with a lighter, lower fat option to make cheese your guilt-free pleasure!

Dry-Roasted Edamame or Chickpeas

This delicious treat is packed with nutrients and is an excellent source of protein and fiber. And they’re super portable for easy snacking that doesn’t require a cooler or flatware. The salty crunch is even more delicious than potato chips!

Greek Yogurt

While not the most portable option, Greek yogurt is still a foodie favorite if you’ve got a few minutes to sit and snack. It’s high in protein and calcium, which is great for your bones. Be wary of yogurt with added sugar – opt for one with more fat instead. It may have slightly more calories, but it will help you stay full longer.

Fresh Fruit

Craving something sweet? An orange or banana are great options to stick in your bag when you’re in a hurry. They’re easy to peel and eat anywhere without needing to be washed. While fresh fruit won’t keep you satisfied for hours on end, it’s an ideal “pick me up” when you need a little extra pep in your step.

Nuts or Nut Butter

Almond are a personal favorite for quick and easy snacking that leaves you feeling full and energized. Go for the pre-packaged bags to keep your serving size in check — or package your own single-serve baggies before you hit the road. Nut butters (while not as finger-food friendly) also give you a boost of healthy fats and keep you feeling full. Plus, both nuts and nut butters are packed with protein.

Other Snacking Ideas:

• Popcorn

• Olives

• Sliced veggies and low-fat salad dressing

• Tuna pouch

• Pumpkin seeds

• Hummus

There you go, 13 good options, so the next time you want to know what are some healthy snacks I can carry with me, just remember this post :)

6 Steps to being Healthy in an Unhealthy World

It’s hard enough sticking to a healthy lifestyle with the everyday temptations -- convenient fast food on every corner, girl’s night out featuring sugary margaritas, and supermarket shelves stocked with chips and sodas galore.

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Top that with pressure from friends and loved ones and it just gets a whole lot tougher to stick with the healthy habits you’ve worked so hard to create.

You know what I mean. Friends out to lunch begging, “Oh come on, just one!” or fellow co-workers always trying to convince you to take part in the office goodies that are constantly a part of the office environment.

So, how do we combat temptations, stand up for our healthy choices, and encourage our friends and family to respect our healthy lifestyles? Simply put, how do we remain healthy in an unhealthy world?

1. Know Your Stuff

No one’s going to believe in you if you don’t believe in yourself. The conviction in your choices has to be strong enough to withstand judgement from outsiders. But it’s easier said than done.

The best thing you can do is educate yourself on why you’re doing what you’re doing. That way, instead of a defensive response to your bestie urging you to try some of her nachos, you can educate them instead as to why you’re skipping them.

It’s important that as women, we’re encouraging each other to be our best selves. Having an educational conversation with the people around you will be a win-win. But that means you have to know your stuff and be firm in your convictions.

Try explaining how much better you started feeling when you removed greasy food from your diet. Or how you’re working really hard to lose 15 pounds by Christmas and know the nachos won’t help. You’ll feel more confident when you’re educated and it’ll become easier to stand up for yourself in a way that feels good.

But hey -- if you’re that friend pressuring someone to eat food that you know they’re working really hard to avoid… well let’s just say, don’t be that friend. 

2. Communicate Openly with Friends and Loved Ones

It’s easy to be overwhelmed when you feel like you’re the only one in your circle who’s even attempting to live a healthy life. Your kids have pizza every other day, your husband seems unable to live without dessert, and nearly every photo on social media includes a friend of yours holding a Mai tai. Great.

The first step is to ask your loved ones for support. Tell them you want to make healthier choices, so you feel better with more energy.  Maybe you’re concerned about aging and staying healthy as you age, living a long life free of disease.  The key is to communicate. Your family can’t read your mind!

Make it really obvious that you’re changing your old habits for new, healthier ones. Whether that’s posting your gym routine to Instagram or filling the pantry with almonds instead of Oreos, it should be really clear to the people around you that this is important.

3. Get Others Involved

You don’t have to do it alone! Include your family and friends in your healthy habits and urge them to get involved.

Decide on healthy recipes with your family and make an effort to cook together. Start a fun fitness challenge with your coworkers. Go to the gym with your friends instead of going out for drinks.

When you encourage others to join you on your health journey, they will benefit, and appreciate your support. We can all learn together. We as women need to education and support other women and our children why it’s important to lead healthy lives.

4. Find a Likeminded Community

Once you start living a healthy lifestyle, the community will naturally follow. You just have to get out there.

For instance, once a week, you can trade your solo gym workout for a group exercise class and meet some new people. Spend time at the local juice bar. Chat with the farmers at the fresh food market. Nurturing this new community will only strengthen your bond with eating better, healthier foods and taking care of your body.

There’s a whole online community of likeminded health-conscious people, too – which you probably already know since you’re here. Connect on social media with other individuals who want to learn about implementing a healthy lifestyle.

5. Lead by Example

Sometimes, you’re not going to have the support you need from friends or loved one. But that’s ok. In this case, you need to lead the pack.

For your kids’ bake sale, bring protein packed oat clusters instead of sugary treats. When you’re invited to dinner or a party politely ask what’s on the menu and ask if you can bring a veggie tray instead of fattening dips and desserts. And it never hurts to be proactive, if it’s a pizza party you might want to eat before you go and snack on the veggies (that you brought).

Leading by example will give you the self-assurance to stick with your healthy lifestyle no matter what anyone else has to say. There’s nothing better than inspiring others and to feel good about the choices you made after you leave the party.

6. Mindfulness - Slow It Down and Take a Breath

No one is perfect and you shouldn’t expect to be. Being healthy in an unhealthy world can take its toll since there are so many unhealthy choices constantly thrown our way.

Notice these moments of stress, stop, and take a 3 or 4 deep, cleansing breaths. You may even want to plan these “check-ins” into your schedule.

Practices checking in with yourself as you come to the end of your lunch break, on your way to pick up the kids from school, or before bed. Remind yourself to breathe and ask yourself how you’re doing. Acknowledge your efforts and be proud of yourself accomplishments.

It’ll be absolutely essential you have a plan to reset.

How do you manage being a healthy, strong woman in such an unhealthy world? How have you learned to cope with pressure from friends and family? Let me know your thoughts in the comments!

Is Intermittent Fasting For Women

You might have heard one of your friends or someone on social media mentions they are doing intermittent fasting for weight loss. You might think its just another trend, however, there is actually some good research and science-backed benefits on why this is not just a trend. Intermittent fasting produces more weight loss compared to long-term calorie restriction. 

What is Intermittent Fasting?

Intermittent fasting is a dietary approach where you only eat during specific time periods, and then give your gut a break from digestion and insulin spikes for 16-24 hours or more. I personally eat in this manner and have coached many clients, who have experienced tremendous benefits in health and weight loss. The basic American diet routine has shown us that what many of us have been doing has tragic results. Many now have chronic inflammation which brings about troubles like immune and hormonal dysfunction, thyroid disease, cancer, and even weight management resistance. Intermittent fasting is known to be a wonderful tool for taking care of these issues. There are a few reasons why it's particularly useful for weight loss.

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Walk right into a mechanic's workshop and you won't see just one device hanging on the wall. You'll spot a fixed board covered in tools of all various sizes and shapes. Each has a purpose and a value, yet you wouldn't necessarily utilize every one of them at the same time.

Nutrition is not much different: There are a great deal of different tools you can utilize to maintain healthy functioning as well as look the way you desire. Understanding just what those tools are, when and how you can best utilize them, can aid you to maintain and improve your health.

Intermittent fasting seems complex, however it actually a very simple concept. The idea is to not consume food for 12 to 24 hours, therefore, only consuming food during specific hours of the day. Research shows you get the most benefits of Autophagy is when you fast 16 hours or more. Autophagy is a natural way the body cleanse itself. For examples, this is one scenario how it works; you stop all food intake after 7 pm, sleep, awaken the next morning, skip breakfast, and continue the fast up to mid-day. Only drinking purified water, organic coffee, or tea. Food for that day is consumed between the hours of 2 and 8 pm. As you get familiar with intermittent fasting, you can push that window of time to be much more press. Some like to eat earlier in the day rather than the night hours, i.e. 9 AM to 3 PM, whichever works well for you. The key is to consistency find what works for your schedule and lifestyle.

What are the benefits?

•    Weight-loss
•    Anti-aging
•    Upgrade in cell Autophagy
•    May help with prevent diabetes

Who should not do intermittent fasting

•    It is not for you if you are not eating healthy whole foods, but more sugars, carbs and junk food.
•    If you are on medication such as insulin
•    If you are not providing your body with enough calories
•    If you have a history of eating disorders such as bulimia or anorexia
•    If you are pregnant or planning to become pregnant
•    If you are on any medications, you need to talk to your doctor before doing any intermittent fasting

References:

1.    Short-term fasting induces profound neuronal autophagy: https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
2.    What is Autophagy? https://www.news-medical.net/health/What-is-Autophagy.aspx
3.    Alternate-day fasting and chronic disease prevention: https://academic.oup.com/ajcn/article/86/1/7/4633143
4.    Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634