Wednesday, September 30, 2015

Are You Deficient in Nutrients?

How do you know if you’re deficient in nutrients? For example are your lips cracked? You may be deficient in riboflavin, niacin or pyridoxine.
Nutrient deficiencies can have a variety of effects throughout the body. Often the signs are subtle or you feel a bit “off” maybe your skin doesn’t look quite as bright as it could.
Occasionally the signs are more obvious for instance, it’s kind of hard to ignore your feet tingling, or uncontrolled muscle spasms in your legs and calves. Instead of self-diagnosing and slamming a bottle of “vitamin” your concern should simply warrant further investigation into eating patterns and habits.
If you notice any of the symptoms/signs fit you, then write down some notes and your observations. Here are some common examples:
IF you have: You may be or Have
Swollen ankles: Over-hydrated
Memory problems, disorientation or dementia :Niacin (B3), vitamin B12, or thiamine (B1) deficiency
Swollen eyes:Over-hydrated
Sunken, dull or dry eyes:Vitamin A or zinc deficiency; under-hydration
Dry eyes with gray spots:Vitamin A deficiency
Red or difficult-to-control eyes :Riboflavin (B2), pyridoxine (B6), thiamine (B1) or phosphorus deficiency
Acne: Vitamin C deficiency
Tingling Feet: Pyridoxine (B6) or vitamin B12 deficiency
Muscle spasms:Calcium, magnesium or vitamin D deficiency
light-colored urine: Over-hydrated
Dark colored urine:Under-hydrated
Looking as some of these you might be able to add in a few things to your diet to help improve these symptoms and create more nutritional balance in your diet. Having a balance with your food intake for what your body NEEDS is very important!

Tuesday, September 29, 2015

Stress: The Ongoing Cycle !

What are the 2 biggest health related issues that hold women back from having the body they want?? Stress and over-eating. Putting the needs of others before your own can sometimes feel like it’s just part of the job of being a wife, friend, and family support. You start putting everything before yourself and then YOU start to see the effects of that. Slowly, after months or years of neglecting yourself you start to see these common issues:
The jeans that used to fit are a little little tighter.
The sugar and junk food cravings seem much stronger.
The exercise you used to do you gave up on.
The bathroom mirror and scale are avoided.
The stress of yo-yo dieting starts up again.
Do you see the scary cycle that starts to happen?A t some point, many people especially women struggle with overeating and use food to help curb negative emotions. Wine, chocolate, sugar, and other sweet treats beckon and promise a momentary relief that you indulge in because you had a "bad" day. Is that really a reason to be neglecting yourself? And yes, this is considered neglect when your choosing things based on feelings and not for fuel for your body. Once the “food rush” wears off, your now left with the very same emotional problems plus a self-defeating sense of guilt.
This is what the cycle looks like:
Overeat-Feel guilty about overeating-Gain weight-Repeat the cycle.
If you ever find yourself struggling with mysterious hunger try this:
Assuming some thought, belief, and/or emotion is driving this urge, even if you don’t yet know what it is.
Look for where your emotions are in your body
Observe and Wait. Don’t rush to explain things with your immediate response, e.g. “Oh it must be my mother issues because blah blah blah” or “Oh, it must be because I had no protein and only 20 grams of carbs.”
Don’t “should” yourself or rush to judge the feelings. Let them come even though they seem stupid.
If you feel a feeling, ask yourself how the situation you’re in might relate to a perceived threat to your own identity and values. Ask yourself, politely and conversationally, “Oh, OK, that seems important to you? Why?”
Give yourself a few minutes to experience whatever emotions you’re experiencing.
Embrace those emotions and find a coping mechanism that you can deal with those feelings.
The second issue is consistency with diet. 65% of women struggle with staying consistent. Having programs like Weight Watchers,
MyFitnessPal and other calorie counters,Jenny Craig and Curves
Crossfit and other group workouts, it doesn't surprise me that women have the yo -yo diet effect. How do you stay consistent? You become accountable ! You want a program that covers a few bases:
It’s been tested with lots of people
It’s customized to your lifestyle that you can continue to follow.
It’s something you actually enjoy doing
There’s something big and positive to shoot for
You need a way to measure your progress and track it on a daily, weekly, and monthly basis.You need to follow a structured plan, but still have room to move at your own speed when needed.
You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.
You need it to be customizable to your skill levels, goals, and how much time you have available. Make yourself be accountable to someone else so you have no excuses not to follow-through.
If you have a difficult relationship with food start by becoming consistent and accountable. Ditch the surface solutions and make yourself accountable to a proven program. If you want to give yourself the opportunity to have the most success, make yourself accountable to a person, too.

Monday, September 28, 2015

Performance and Recovery !

In order to build muscle you need to lift heavy, eat clean and recover properly. If you are missing any piece of these your efforts will take longer or stall out with a plateau. So where do supplements come in? It should be noted that they are called supplements for a reason and to be added into your routine not REPLACE food!. Supplements should come secondary to whole food nutrition for your muscle-building plan.
That being said, there are three supplements which have been well studied and proven time and time again as safe muscle-building supplements for women. Used correctly, protein powder, creatine and branched chain amino acids (BCAAs) can help give you the extra push to hit your goals.
In order to build muscle, your body needs protein and carbohydrates. When on a muscle-building plan, the most common recommendation is to consume a .75-1.0 grams of protein for every pound of your bodyweight daily. If you’re training regularly, it can be challenging to get enough protein. For this reason, you may want to consider taking a protein powder supplement.
Protein Powder
• Promotes muscle growth
• Expedites muscle recovery
• Increases muscular energy
Drink a whey protein shake containing 15-25 grams of protein and eating carbs 30 to 45 minutes before your workout and also within an hour of completing your workout. By having higher levels of essential amino acids from the protein and carbohydrates in your system during your workout, you will see better results than if you were to simply take a protein shake post workout.
Creatine is an organic acid that helps supply energy to all cells in the body, including your muscle. It is produced naturally in your body and is commonly found in foods like meat and fish.There are many different types of creatine on the market today, however creatine monohydrate is the most studied and commonly used form. We recommend taking 3-5 grams daily for eight- to 12-week periods.
• Increases muscular energy
• Improves muscular performance
During exercise, your muscles burn BCAAs for energy. For this reason, BCAA supplements are extremely popular as a pre-workout drink for fasted cardio or as a pre- or intra-workout drink for weight training.BCAAs account for around 35 percent of the essential amino acids in muscle proteins, and they are critical for building muscle, repairing damaged muscle tissue and muscular energy.BCAAs account for around 35 percent of the essential amino acids in muscle proteins, and they are critical for building muscle, repairing damaged muscle tissue and muscular energy.
• Promotes muscle growth
• Expedite muscle recovery
• Improves muscle energy
Just remember that although these supplements can help increase muscle growth, they should not be relied on as a dominant factor in your progress. It will take hard workouts, proper nutrition and plenty of rest and recovery to efficiently build muscle.

Sunday, September 27, 2015

Beach Brawl 2015!

Yesterday I competed in my 2nd CrossFit competition and boy was it a fun day! I was a little nervous and apprehensive about it because this is one of the biggest CrossFit comps that are local with 1600 competitors overall. I did the Women's Individual Scaled division which put me up against 80 other female athletes to test strength, heart and overall dedication to the love of this sport !

The day started at 9 am and ended around 4 p, with 4 WOD's that were completed within that time. All of the WOD's were challenging but so much fun and I am glad that I had the opportunity to meet so many great competitors ! When everything was said and done, I finished overall in 2nd place and had two 1st place finishes and one 3rd place finish to round out my overall standings. I was super happy about this and I can't wait to do it again.. oh wait, TEAMS are today so let's get this going again!!

Friday, September 25, 2015

Step up your Cardio!

If you are looking to get in the best cardio workout and want to work your entire lower half you should consider doing the step mill. The step mill is the moving stepper that you physically step up each individual step. The Step Mill targets your entire lower half, continuously working your calves, quads, hamstrings and glutes as it mimics a stepping motion.
Like jogging, stair-climbing torches some serious calories about 10 a minute, depending on your speed and strengthens your thighs, butt, and calves. But it goes even further, taking your legs and glutes through a full range of motion, which is crucial for engaging those muscles for a full round backside.
Using the step mill increases your heart rate as you can do many things like intervals, side steps, backwards, and double steps for a continuous glute shaping workout.
If you are looking to try out a great cardio program but don't know where to start, here is a great workout to try out next time your on the step mill!
- Warm up at a comfortable pace for about 5 minutes-
ncrease rate by 20 spm (steps per minute) for two minutes.
> Get off machine and do 20 push-ups.
> Resume StepMill for two minutes with an additional 20 spm.
> Get off machine and do 20 burpees.
> Resume StepMill for two minutes with an additional 10 spm.
> Get off machine and do 20 bodyweight squats.
> Resume StepMill at your fastest possible pace for one minute.
> Return to a steady StepMill pace for two to three minutes.
> Repeat the cycle once more.
> Finish with a cool down for 5 min.
Now your heart rate will be up, your body will be burning calories and you will have targeted many muscle groups !!

Thursday, September 24, 2015

Tis the Season for Pumpkin

It's finally the season of Pumpkin Spice! Say Yay to fall with all the pumpkin inspired drinks from coffee to lattes. Lucky for you this fruit has amazing benefits, especially for your skin ! Pumpkin contains enzymes and alpha hydroxy acids that increase cell turnover, brighten and smooth skin, and are great exfoliaters.Vitamin A and C help prevent free-radical damage and boost collagen production for younger-looking skin.

The zinc in pumpkin seeds is good for acne to help decrease oil production, while the essential fatty acids help with barrier function to increase hydration.The essential fatty acids and vitamins A, C, and E help increase the moisture of hair and maintain cell turnover of the scalp while healing inflammation.

Ever think about using pumpkin for your hair and skin ? Try out some of these fun ideas next time you want to give your body a little revamp!

Pumpkin Face Mask

1/4 cup pureed pumpkin
1/2 tsp turmeric powder
1 tsp manuka honey

Mix ingredients together. Apply a thin layer to skin, and rinse off after five minutes.

Turmeric powder helps brighten skin and heal inflammation associated with acne, while manuka honey is a humectant that provides your skin with moisture and additional anti-acne properties.

Face Scrub

1/4 cup pureed pumpkin
1 Tbsp ground flaxseed
1/4 cup benzonite clay
1/4 cup chamomile tea

Mix ingredients together. Apply a thick layer to skin. Wait 60 seconds, and then massage to exfoliate and rinse off.

The ground flaxseed is the secret ingredient here that washes off the dead skin cells that the pumpkin enzymes exfoliated off.

In-shower Moisturizer

1 tsp pumpkin seed oil
1/2 cup coconut milk
1 tsp monoi oil

Mix ingredients in a spray bottle, and spray on body in shower after cleansing, making sure to rinse completely.

Coconut milk is extremely hydrating and rich in anti-aging and soothing fatty acids and oils. Monoi oil contains methyl salicylate, which nurtures skin and prevents environmental damage.

If you don't like to eat it then use it for making your skin and body amazing ! Pumpkin has unique anti inflammatory properties for your body helping with digestion and even an upset stomach!

Wednesday, September 23, 2015

Check the Labels ! You are what you Eat!

Have you ever seen that person in the grocery store who is flipping around every single item to carefully check the food label ?? You know the one who breaks down each category and into macros such as protein, carbs, and fats then searches for the best possible one? Yup,I am that person. And with good reason that I look at what I am putting into my body, after all you are what you eat and you perform better with proper nutrition!
Any food that requires a label has been altered from its natural state. In other words, it's been processed. One quick look at the ingredient list and you'll often find hard-to-pronounce additives, artificial flavors and colors, and names like BHA, BHT, MSG, and HFCS which sounds more like a science project than anything. You might start to wonder what these weird additives are or, more importantly, if they're safe to be ingesting!
Just because the U.S. Food and Drug Administration (FDA) says something is "generally recognized as safe," doesn't mean it promotes optimal wellness. Protect your body and mind with this list of food additives to avoid!
You might find aspartame or acesulfame K in your favorite "sugar-free" treats, but it's not worth the calories saved.Consumers reported symptoms ranging from migraines, weight gain, and depression, to memory loss, vision problems, and slurred speech. Aside from potential cancer-causing attributes, studies have linked aspartame to weight gain, heightened sugar cravings, and insulin resistance. Acesulfame-K contains methylene chloride, a known carcinogen, which has undergone the least scientific scrutiny of all artificial sweeteners. Is making something sweet worth all of that ??
Consuming large amounts of fructose is damaging to both your metabolism and your overall health. Insulin resistance means your body cannot store sugar the way it should. Blood sugar stays high and fat storage is accelerated, sending you down a path to weight gain, obesity, and type 2 diabetes. Because fructose doesn't stimulate insulin the same way glucose does, too much fructose promotes insulin resistance in the muscles and the liver.
Why is Fructose bad?? With fructose, 30 percent more of the calories consumed are stored as fat compared to glucose. Fructose also fails to stimulate leptin, the "satiety hormone," to the same extent as glucose does. The end result: you don't feel as full and end up eating more. Common food sources are table sugar, agave nectar (yep, it's highly processed!), maple syrup, flavored yogurt, breads, candy, condiments, salad dressings, canned vegetables, cereals, and infant formula.
Trans fat comes from a process called hydrogenation, which makes the oil less likely to spoil and less "greasy" to the touch.Trans fat raises LDL (bad) cholesterol levels and lowers HDL (good) cholesterol levels. The result: Clogged, hardened arteries that put you at risk for heart disease and stroke. Trans fat also causes overall inflammation, hastening the progression of diabetes and other health problems.
BUT be aware !!! Manufacturers are allowed to say there is no trans fat in their products as long as they contain less than 0.5 g per serving. This means four servings of your favorite "trans fat free" margarine could put you over the daily limit without you even suspecting a thing! The best way to avoid trans fat is to look for "partially hydrogenated oil" in the list of ingredients. Fully hydrogenated oils don't contain trans fat.
Artificial food coloring is linked to many issues and most common is ADHD. If you spot any of the following dangerous additives in an ingredient list, leave that item on the shelf!
Blue No. 2 (E133): Common food sources: Pet food, beverages, candy, baked goods (especially frosting)
Caramel Coloring: Common food sources: colas, baked goods, pre-cooked meats, soy sauce, Worcestershire sauce, chocolate-flavored products, beer
Green No. 3: Common food sources: Candy, green-colored beverages, Baked goods (especially frosting)
Red No. 3: Common food sources: Fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, baked goods (especially frosting)
Yellow No. 5: Common food Sources: Gelatin dessert (puddings, JELLO), candy, pet food, baked goods
Yellow No. 6: Common food sources: American cheese, macaroni and cheese, candy, carbonated beverages, lemonade, baked goods
Finally, MSG which is commonly used as a flavor-enhancer to make foods taste more "savory." Though deliciously addicting, you're better off reaching for natural herbs and spices instead.
Why you should avoid it?? On the not so savory side, MSG is also an "excitotoxin," a substance that can over-stimulate neurons to the point of damage or death.People with allergies to MSG might experience burning sensations of the mouth, head, and neck; muscle tightness, fatigue, numbness or tingling; upset stomach; headaches and migraines; flushing, swelling, hives and other skin reactions.
Now that you are aware of the truth behind some of the ingredients in your food, you are better prepared to make better and healthier choices !

Tuesday, September 22, 2015

Drop the EGO !

Is your ego creating a hostile environment for you to be in? Are you making things harder by holding onto things that are slowly weighing you down? Letting go sometimes is very hard and our ego has a hard time with it, especially when you KNOW you need to let it be and you just can't seem to accept it. Sometimes your ego become stubborn and you just need to re-evaluate the situation and make the best choice that will benefit you in the long run and not just in the present moment.
Choosing to be stubborn Involves mental strength. It can also involve the refusal to recognize when you’re wrong and forced reservations of long-gone disagreements. It becomes very exhausting which causes more stress on your mind and body. So how do you just let things go? I know in my personal opinion I have a hard time forgiving myself but an easy time forgiving others. I have 3 ways that you can start to let things go the easy way and avoid some misguided stress !
Try to understand The REAL reason behind your resentment! A lot of the times, we tend to hold onto regret, resentment, and anger because someone did us wrong. Yes when someone hurts your feelings it's hard to take emotionally but try to understand it from their side as well. Are they doing it out of a place of hate and anger or can you be empathetic and see it from their shoes? Before you get mad think of this:
Consider these questions to shift your perspective:
What happened in their life to bring them to act like this? Can you feel any compassion toward their situation?
What did they get out of hurting you? Have you ever felt that way or done something like that?
Do they feel horrible? Can you accept that they may regret their actions, even if it doesn’t make it ok?
If you can effectively answer this then maybe you shouldn't be as mad as you first thought you should be. Don't forget the person who had wrong actions don’t have anything to do with how “good” or worthy a person you are. No matter what, you are good, you are worthy. No one can take that away from you.
Everything happens for a reason and there are always lessons to be learned from every experience. Sometimes the best things come out of unfortunate or hard situations. Something that you have in your life now never would have existed if you weren’t wronged in the first place. Get clear on the positive things that came out of the situation. What did you learn ? This says a lot about your character and how you respond to difficult things. You might not have seen it right then when something bad happens but if you look back maybe another door or opportunity would have not presented itself! As difficult as it may feel to acknowledge the good you may have gotten out of that pain, it can also encourage healing and forward movement.
Sometimes it IS out of your control but you are not the victim unless you allow yourself to be. Not everything that happens to us can be negotiated toward the positive. There are horrible things in some of our pasts that remain unjustifiable. Don't let the past rule your present and dictate your future. You don’t have to forget what happened to let it go. You also don’t ever have to talk to the person who wronged you again.Releasing the power is an act of strength, not weakness. To be able to confidently say: Yes I got hurt but I am ok and will become a better person because of this experience.
Be empowered and chose to live confidently in the direction of your dreams !

Monday, September 21, 2015

Going Paleo

Did you ever consider changing your eating habits but don't know where to start ? Have you ever considered just eating foods that are all natural, whole ingredients that will fuel your body all day long? The easiest way to start a this new way of living is possibly going Paleo. Many people don't realize that the reason Paleo works isn't due to a fad diet, because it's actually sustainable. I am personally a Paleo eater mainly due to some intolerance that I have found by the process if elimination. You might be intolerant to some foods that might just be the culprit for your lack of energy, your body composition and overall daily lifestyle.

I would recommend that you try the Paleo diet for 30 full days. After that you then reintroduce foods into your diet and see how you feel or if you have a reaction to them. This is great to learn and experiment with your body and your energy levels getting you in tune with your body. But starting a "new" diet can be intimidating and you might not know where to start so here are some helpful hints !

Focus on the positive. The first reaction for most people is "what can I eat?" Since eating foods closest to nature is what you are looking for, foods like bread, pasta, processed foods and sugars are out.. But there are many things like veggies, fruits, meat, nuts, and seeds ! Don't think of what you can't have but think of all that you can have!

Prepare and plan ahead. You don't want to be caught in a situation where you are out of food or get tied up at work and you feel the only option is the drive through. Try to plan ahead, make your meals early and have extra!

Leftovers are your best friend! I love leftovers, you can recreate them into anything you want. Just get creative. If you enjoy chicken but don't want to eat chicken breast everyday then make it into a bake by using the food processor or make shredded chicken lettuce boats! Really the possibilities are endless !

Yes the first two weeks might be rough. Your body is in transition mode using fats instead of carbs when finding energy. You might feel a bit sluggish but once your body starts running off the fat stores as opposed to the carbohydrates you might actually feel a lot better and have a lot more energy, because you're able to sustain higher levels of energy for longer.

Combine this with exercise and results will follow. By fueling your body right you are now at an optimal level for training capacity to push a little harder ! Body composition changes and improved recovery in the gym are just a few of the improvements those on the Paleo diet experience. You will lose that feeling of bloat and be in a better mood in general. Others may notice improved recovery between workouts which will keep you coming back for more !

Don't try to be perfect and don't expect to be. You will have some bumps along the way but think of the 80/20 rule. If you follow it for 80% of the time and give yourself a little slack you will not fall off the wagon !!!

knowing how your body reacts to other foods is crucial, so you can make an informed decision about when to indulge and in what. A great way to limit cheat meals is to make sure they are truly memorable and keep them to 1 MEAL a week of something you truly enjoy. Will you remember them in a week or two weeks, or are you just mindlessly snacking? Not every snack has to be a Paleo snack, but make sure your cheat meals count.

There you have it! The simplest way to eat as close to what nature intended you to eat !

Friday, September 18, 2015

It's The Weekend !

It's almost the weekend and if you tend to go out and enjoy yourself .. you might want to rethink your cocktail choice. There are some facts that might lead you to believe that have a pre-dinner cocktail might lead you to consume extra calories. Not to mention that you might not realize how many calories you are consuming when you are having your liquid beverage of choice!!

Balance is key to a healthy lifestyle and its more than likely that you indulge in occasional cocktails here and there. But more often than not, you forget that these drinks tend to be higher in calories. Don't worry I have you covered because with a little knowledge and some planning, you can enjoy healthy cocktails without packing on the pounds.

When choosing a drink, the key to order healthy cocktails, the mixers, syrups, and sodas which are used to make the cocktails. Most drinks begin with 1.5 oz of distilled spirits, which is equivalent to about 96 calories. The higher the alcohol content, the higher the calories.

For example:

80 proof vodka (40% alcohol) has 64 calories per 1 oz (most common)

86 proof vodka (43% alcohol) has 70 calories per 1 oz

90 proof vodka (45% alcohol) has 73 calories per 1 oz

100 proof vodka (50% alcohol) has 82 calories per 1 oz

A standard glass of wine contains around 125-150 calories, but that depends on the size of the glass and the size of the pour.

Beer can range anywhere from 64-198 calories per 12 oz. Light beers are the healthier option because they contain fewer carbs but the same amount of alcohol as a regular beer.

After reading that you should be thinking to yourself, WOW I can eat a ton of food for those amounts of calories. I also have some tips for you when picking the best cocktail of choice when you are out !

-Alternate between an alcoholic drink and a nonalcoholic drink: Once you finish a glass of wine or beer, switch to glass of water or sparkling water. This will help you to drink less, stay hydrated and feel better the next day.

-Healthy alternative mixers: Light orange juice (8 oz): 50 calories, Light cranberry juice (8 oz): 50 calories, Light lemonade (8 oz): 5 calories, Crystal Light Pure: 15-30 calories, Club soda: 0 calories (75 mg sodium)

-Diluting a drink can make it last longer. Ask for a half glass of wine and half club soda or sparkling water, or order a drink with club soda and just a splash of juice.

The best idea is to plan ahead. By planning you are choosing to make better choices before you are inhibited by alcohol. The best way to avoid packing on extra alcohol pounds is to decide beforehand what number of drinks you are going to have and how you are going to order your drink to cut back on calories. Make sure to eat before drinking because alcohol is absorbed through the stomach lining and can absorb much quicker on an empty stomach.

Also remember to hydrate yourself when you are drinking cocktails of any kind for your body needs to detoxify. It will also keep you from getting the dreaded hangover feeling the next day!

Thursday, September 17, 2015

Got Milk ?

You heard it time and time again when you were growing up to drink your milk it builds strong bones. Milk and other dairy products are excellent sources for getting high amounts of calcium as well as protein, magnesium and potassium. Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. When you have an inadequate intake of calcium, it can significantly contribute to the development of osteoporosis .

Did you know calcium is lost daily through hair, skin, nails, sweat, urine and feces. This lost calcium must be replaced, or the body will take calcium from the bones to perform other functions. Calcium absorption and bone development is at its peak up to age 20, and then decreases at around age 30 when a draining process begins. An adequate intake of calcium, plus an appropriate intake of vitamin D, can significantly increase bone mass in both growing children and young adults, and it can decrease bone loss during aging.

Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. There are also more ways to get calcium through foods other than dairy products or taking a supplement. Add the following foods to your diet and you can help to prevent bone loss!

Walnuts and flax seed
-The omega 3 content of eating walnuts and flax seed can be beneficial to bone health. Flax seed also contains omega-3's which help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.

-They contain a polyphenol that has a high bone helping potential.The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. Onions also have anti-inflammatory properties and helps to heal infections.

Salmon and Sardines
-These two fishes are high in fat , the good kind, and have high amounts of vitamin D, omega-3's, minerals and protein. Wild salmon is loaded with protein and omega 3s — DHA and EPA — that make us happy, smart and pain-free. As the body can’t make omega-3 fatty acids, the best way to obtain them is through the food we eat.Salmon (along with sardines, mackerel, herring, halibut, black cod and Arctic char) is a sustainable source of omega-3 fish.

-Eating prunes on a regular basis can help reverse and prevent bone loss. Not to mention it's high in fiber and keeps you regular.Prunes deliver vitamin A in the form of five carotenoids. Alpha-carotene, beta-carotene and beta-cryptoxanthin are carotenoids that the body converts into the form of vitamin A used by cells in the eyes that convert light into nerve impulses.

Knowing that here are other ways to incorporate calcium into your diet you can start to integrate them into your meals. Keeping your bones healthy and strong are the keys to longevity and good health.

Wednesday, September 16, 2015

Challenge your Thoughts !

Did you ever take the time to think about where your thoughts are coming from ?W e draw our emotions and preferences from the mind, while the intellect gives us the ability to reason, rationalize and think for ourselves. And we need our body to take action.
Knowing the difference between your mind and intellect can help you make better decisions especially when it comes to working out. Your mind will give up faster than your body ever will and you should learn how to listen to that gut instinct over the "suck factor" that your mind is responding too !

Here are a few examples of what your mind says vs. what your intellect says !!!

1.) I want to just skip this workout !

What your mind says :

“My bed is so warm and comfortable.”

“Today was stressful. I deserve a night on the couch and a good movie.”

“Skipping just one workout doesn’t really matter, right?”

What your intellect says :

“I think I was too aggressive in planning my training this week. My body needs an extra rest day.”

“I feel under the weather and need to pay attention to my nutrition today. I’m going to cancel my workout and do yoga instead.”

Learning to listen to your body and what your body is saying can be helpful in choosing what to do. Your mind is powerful and comfort tends to take control when it comes to your physical feelings. However, learning that your body needs rest and recovery is also important to ensure that you are not over training your body and keeping it healthy overtime !

2.) I have this pain but I will just push through it!

What your mind says:

I’m determined to accomplish this goal, and I don’t care what it takes. If I ignore that shooting pain, maybe it will just go away.”

“Stopping now will just make me look weak I have people who are counting on me ! "

What it sounds like when your intellect is telling you to push through pain:

“I’m tired and my muscles are burning, but I know this is temporary. I’ve got another mile in me.”

“I’ve been here before. This sucks, but I’ve trained for this.”

No pain no gain right ? Well it might just be better to listen to your body.There’s an important distinction between challenging yourself and risking harm to your body. We tend to creep into the danger zone when we let our pride and emotions make decisions about pushing through pain. Soreness and fatigue are to be expected, but any sharp, shooting or worsening pains are your body’s way of telling you to back off.

3.) I think I need to revise my intensity !

What your mind says:

"This is a good pace, I am comfortable and its not to difficult"

"I know I can lift this weight, it's my last set so I don't need to push harder"

What your intellect is saying:

"This is a really challenging weight and my form is suffering, I am going to go down in weight to practice good form"

" I am going strong through this workout but I don't want to burn out so I will save some energy for the end to finish it strong!"

Even though you might have to decrease the intensity, you don't want to make it to easy or get too comfortable. You need to keep your body guessing so it does not go into a plateau and challenge yourself at a safe pace.

Listening to our intellect isn’t always easy. In fact, an increased awareness of the mind can often make it harder to hear the voice of our intellect. But the pursuit is worth it. Our intellect can help us break free from repetitive, sometimes detrimental patterns and lead us to accomplishments, goals and personal records, aka, the “sweet surprises” in our everyday lives.


Tuesday, September 15, 2015

Easy Bake for ANY meal !

Do you need a go to meal that taste great for breakfast, lunch or dinner ?? This is a great meal that you can make Sunday night and have it all week. You can even throw in all the extra veggies that you didn't eat from the week before into this meal. It's quick easy and ready to eat ! One quick tip if you let it cook long enough for the eggs to be very firm, you can also eat it on the go without it making a mess !
Easy Anytime Casserole
SaraBurda's photo.Ingredients
2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
1 large sweet potato or yam, diced
½ teaspoon fine sea salt
1½ pound breakfast sausage
½ yellow onion, diced
2 cups chopped spinach
10 eggs, whisked
½ teaspoon salt
½ teaspoon garlic powder
Preheat oven to 400 degrees. Grease a 9×12 baking dish.
Toss diced sweet potatoes in fat and sprinkle with salt
Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine.
Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

Monday, September 14, 2015

If you WANT to be an Athlete you need to train like one !

If you want to BE an athlete you need to perform like one. But not everyone has the time to dedicate to spending hours in the gym. Not having enough time is the number one reason people use when "trying" to find time to workout. It's not about finding time it's about MAKING the time to do it and then utilizing the time in the gym doing movements that are intense and total body burners !
Did you know that if you are short on time you can do 5 movements that will create a great foundation for strength and muscle building. Sometimes life doesn't go as planned, your short on time but you can still put in a great workout !!! There is a misconception that you need to spend HOURS in the gym working on one or two body parts but this is far from the truth. Maximizing your intensity while building muscle is far more effective if you have just 45 minutes to spare!!!

If you are going to work your whole body in just 4 exercises you are going to need to work several muscle groups with compound movements. Below are 5 exercises to start training today !
Squats will work your quads, butt, hamstrings, calves and even the abs and the erector spinae in the back. If you want to have a round butt, strong legs, and tight core START SQUATTING ! Don't forget to go down far enough which is below parallel. You need be using your glutes and hamstrings to push your body up from the low squat position.
Try out different kinds of squats:
-Sumo( wide stance)
-Front squat
-Hack Squat
-Narrow stance
-Box squats/ pause squats
Bench Press
Ladies listen up !! Just because we are not trying to build the pecs doesn't mean you shouldn't bench ! The bench press will work mainly the chest, shoulders and triceps. The abs are also involved in balancing and stabilizing the weight. It is a great movement for strength building and should be incorporated !!!
Try out different variations such as:
-Bench Dumbbell press
-Incline bench press/ Dumbbell incline press
-Decline bench press/ Dumbbell decline press
-Flyes on flat, incline, and decline
Pull ups
Do you want to have a nice sculpted back? Get to the nearest pull up bar and learn how to utilize pulling your own body weight. They work the entire back, biceps, shoulders, and the entire core. Pull ups will also help widen the back and help the waist appear smaller. Can't do a pull up just yet? No problem.. Many gyms have an assisted pull up machine that you can add weight to the machine making it lighter to pull up your body weight.
Mix up your grip by using a narrow, wide, reverse grip and negative pull ups.
Cleans are easily one of the best whole body exercises. Cleans are a total body exercise that use your quads, calves, hamstrings, glutes, spinal erectors, deltoids, traps, and forearms, as well as the core muscles that come into play to stabilize your spine throughout the movement. It also helps with explosion, balance and coordination. This movement is a key foundation for explosive movements and building strength.
YAY for BURPEES ! Yes we love to hate them but they are effective and don't require anything but you ! You perform a burpee by getting down into a plank position, chest and thighs touch the ground and you then jump the feet back under you and jump to clap overhead. It's a total body movement that you can do many reps of that will get your heart rate up and challenge your body !
There you have it, we have worked the entire body with only four exercises. Since it is only four exercises you really have no excuse not to find time and get it done. Try to hit up each exercise twice a week for 4-5 sets and vary the rep ranges from 4-20 reps.

Friday, September 11, 2015

Mason Jar Granola !

Mason jar meals might be the next best thing for meal planning! Mason jars offer a great opportunity to think outside the lunch box when it comes to mealtime and you can make a ton of great food ideas like soups, salads, and mixes just to name a few.

Right now in my kitchen, I am filling Mason jars of all sizes with homemade grown-up granola which I am slightly addicted to! 

This recipe is one of the most delicious anytime "I NEED FOOD NOW!!" moments and for those of you who love eating nuts and seeds. There’s so much goodness in every bite, with rare ingredients like Brazil nuts and various seeds you can add any dried fruit to make this a palate party unlike any store-bought granola without being processed from a factory. Let's bring on the healthy this fall season with this delicious recipe !

Here is my rendition of Homemade Healthy Granola !

1 cup each raw Brazil nuts, pistachios, almonds, and cashews
1 cup each raw sunflower and pumpkin seeds
1 cup coconut flakes unsweetened
1/2 cup raw local honey
5 dates
1/4 cup of cinnamon
2 pinches of turmeric
2 pinches of pink Himalayan sea salt
Filtered water
Parchment paper

The HOW TO :
Start the day before by adding the dates to a container. Cover with filtered water and place in the refrigerator overnight (or longer).

Add the dates and water to a food processor. Process to make a date paste and set aside.

Preheat the oven to 300 degrees Fahrenheit. Grab a big bowl and add all the nuts. Using the food processor, mix the nuts to a medium size chop. Continue this until all the nuts are chopped.
Add chopped nuts to a large bowl and mix in the remaining ingredients, as well as the date paste.

Take two cookie sheets and line with parchment paper. Put a layer of the granola mixture on the trays and cook for 20 minutes (up to 30, depending on how well-done you like it).

I recommend setting the alarm for 15 minutes and checking every 5 so it cooks perfectly and does not burn. This is my fail-safe system for those who want the granola roasted just slightly.

Store in snack size Mason jars for grab-and-go ease in the refrigerator. Enjoy.

Thursday, September 10, 2015

Conquer your Fear !

Fear NOT !! Have you ever wanted to do something but fear stood in the way? Do you ever wish that you can just go after what you want to accomplish instead of sitting back and watching others do it and you think to yourself," Man I wish I could do that!" Well YOU CAN ! There is nothing and no one besides yourself that is stopping you from just getting out there and going for it !
Boosting your mental outlook is the key to trying new things. If you think about it, physical strength and mental strength are developed overtime since no one is just born with it. You are taught skills that are tested and challenged daily for you to keep pushing your mental strength! If you can trade your doubt and excuses for the right mindset you can accomplish ANYTHING and here is how to get started!
There are some characteristics that people are born with that do make them a little more mentally tough than others. Personality traits that make them more risk takers have more chances of success with an equal amount of time to fail but they keep trying and pursing their goals. Believing in yourself is the true key to your mental toughness. Believe you can and you will !
Follow these three steps to help you achieve mental toughness and find the belief within yourself to be successful !!!
Find focus, what is your end goal? What do you want to accomplish and set a timeline as to how long it might take you to get there. Also ask yourself,"WHY"?? Knowing the reason behind your actions can help you stay focused and on that path with direction. Make sure that when you choose your goal that the goal is focused on performance versus outcome. If you’re too focused on the outcome, especially if it’s winning, fear of failure could hold you back.
Take smaller steps before the big leap !.Create process goals that will move you closer to your end goal. These effort-based goals are designed to build your confidence, which is why they need to be small and achievable, Make small attainable goals that will ultimately lead you to your end goal and then some. You need to build your success as you go and have mini victories along the way !
Visualize your success and what you want along the way. Don't focus on the what "might" happen but focus on what you want to happen. IF you place the emphasis on the fear as it will paralyze your efforts that lead to success. Instead, think about what you do want and picture yourself attaining it before you even start working towards it !
Your mind is a powerful tool. You can make all things possible especially when you are working on your dreams. Set small goals along the way, be deliberate in your actions to make progress and already visualize what you want and that you have it ! Life is your oyster so create your own pearl !

Wednesday, September 9, 2015

Upgrade your Oats !

Tired of your old boring oatmeal breakfast? Ready to shake things up a bit ? Having a different breakfast even when using the SAME ingredients can put a whole new spin on your meal to start the day ! Try out this breakfast treat or make it for a post workout snack to curb that afternoon craving !
Banana Applesauce Oatmeal snack !
3 ripe bananas, mashed
1/2 cup unsweetened applesauce
2 cups rolled oats
1/4 cup almond milk
1/4 cup mini chocolate chips
1 tsp vanilla extract
1 tsp cinnamon
Preheat oven to 350°.
Lightly grease a cookie sheet or use a silicone baking mat (we use a mat).
Mix the mashed bananas and applesauce until combined; add the remaining ingredients and stir to combine.
Let the mixture sit to allow the oats to absorb liquid (I often skip this part as I’m in a rush to eat cookies).
Using two spoons, scoop out mixture and smoosh it down on the cookie sheet- they will not flatten in the oven.
Bake for 15 minutes until golden brown; cool completely. Store in an airtight container in the refrigerator.
Hint: It takes a while to get used to the texture. Some of my friends find these are too rubbery !!

Tuesday, September 8, 2015

Your Favorite "unhealthy" meals mad HEALTHY!

SaraBurda's photo.

Ask anyone what "clean" foods are and you are going to get a list that looks similar to this :

Chicken breasts
Brown rice
Rolled oats or oatmeal
Sweet potato
I know there are other "clean foods” out there but you get my point. Although these foods are great, and I eat many of these regularly, it’s a common misconception that we must stick to these particular choices in order to attain an ideal physique.
However, learning how to take those foods to create healthy meals out of your favorite unhealthy ones is key to weight loss success and sustainability overtime ! Check out these new spins on some clean foods that you can try out this week !
Jalapeno Chicken Pizza
Macros per slice: 237 calories, 5g fat, 32g carbs, 15g protein.
Ingredients (Makes 1 whole pizza w/8 slices):
1 thin pizza crust
8 ounces of baked or grilled chicken breast
1 cup of Trader Joe’s Pizza Sauce
4 servings (112g) of 2% milk shredded mozzarella cheese
4 servings of jalapenos
This recipe is pretty self-explanatory. Simply spread the toppings on the pizza crust and place in the oven at around 400 degrees for 10-12 minutes. Bake until crispy brown, or until it reaches your desired level of crispness.
Buffalo Chicken Sliders
Macros for 2 sliders: 385 calories, 8g fat, 28g carbs, 53g protein.
Ingredients (Makes 8 sliders):
2 pounds of chicken breast
1 bottle of buffalo sauce
2 servings of jalapenos (optional)
Spices to taste
2 cups of spinach
In this particular recipe I recommend cooking with a crockpot since it’s so simple.
First, place 2 pounds of chicken breast in your crockpot along with an entire bottle of buffalo sauce. Next, add in jalapenos and whatever other seasonings your taste buds desire. Place the crockpot on a low temperature for 5 hours. After 5 hours, take a fork to it and shred it up and serve with chips or a sandwich roll.
Spicy Chicken Chili
Macros per bowl: 451 calories, 6g fat, 35g carbs, 64g carbs.
3 pounds chicken breast
1 jar diced tomatoes
2 cups of salsa of choice
1 can black beans (drained)
½ cup chopped green bell pepper
½ cup chopped onion
½ cup jalapenos
Pinch of sriracha (optional)
Garlic powder (as desired)
Salt and pepper to taste
Chili is always a hit and we are going to make it even better. Once again use the crockpot in this particular recipe.
Simply place 3 pounds of chicken breasts (approximately 6 breasts) at the bottom of the crockpot. Add in one whole jar of diced tomatoes, 1 can of black beans, 2 cups of a salsa of your choice, ½ cup chopped green bell pepper, ½ cup of onion, and you are good to go.
For the crowd that enjoys spicier tastes such as myself, feel free to add in additional hot items such as jalapenos and sriracha. Finally, add in salt, pepper, and garlic powder based on personal preference.
Cook on a low temperature for 5 hours, at which point the chicken breast should be tender enough to shred apart with two forks. Once shredded, return to low heat temperature for one more hour. Serve over brown rice !!!
I hope that you can see that you can indeed eat healthy and still have your favorite foods!! Try out these meals this week and enjoy healthy eating !

Monday, September 7, 2015

Green Juice !

As the fall months are approaching and kids are back in school, sickness is flying around everywhere ! Don't let yourself get caught off guard and prepare your body with a healthy dose of Vit C before anything strikes !!!

Try out this amazing Green Juice to feel refreshed and revitalized
1/2 bunch celery
1 cucumber
1 thumb knob of fresh ginger
1 lime
3 kiwi fruit
50g spinach
Pinch of cayenne pepper
Put everything through the cold pressed juice. Don’t strain – you want all the slightly chucky bits for this juice
Sprinkle with cayenne pepper and serve/bottle

Friday, September 4, 2015

Just Breathe !

Do you know how to breathe when working out? It may seem like a funny question BUT it happens often when you're working out and doing sprints, weightlifting or even yoga that you find breathing to be difficult ! If you are ever taking a class, many instructors will tell you to focus on your breathing but what does that even mean? I want to give you some helpful advice on how to breathe more efficiently to get the most out of your workout!

When you are lifting heavy it is important to realize that breathing can make or break the lift. You want to inhale through your nose at the beginning of a lift and then as you exert the force you want to hold your breath and expel when the peak of the movement is over. This holds true for max effort lifts, think of when you do one deadlift for max load. Holding your breath works like brace and keeps your core tight bracing your spine to reduce the chance of injury.

Lighter lifting days require a different breathing pattern. You will inhale before the lift and expel the air as you lift the weight into the air then inhale again as you lower the weights back to the starting position. You need to think of keeping your rib cage aligned over your pelvis so that your diaphragm and pelvic floor are facing each other. If your pelvis is tilted or your rib cage is off center it will lead to a loss of air and cause inefficient lifts.

If you are more of a runner, you should have a different breathing technique than lifting. Running requires you to learn how to keep your breath at a steady pace while moving. You need to use an event ratio of respiration to steps. A good example is breathing in for two to four strides and then out for the same amount.

Sprinting on the other hand requires a little more thought. You should be inhaling right before the acceleration phase and then consistently exhaling to increase your power output. You need to make sure that you are taking in enough oxygen at the beginning of the sprint to last throughout the entire goal time or distance so that you are able to breathe.

Now to the easy breathing through yoga. Yoga movements are based around breathing and you need to learn to find your inner peace. You should breathe in through your nose and with equal time exhale which creates a calming breathing pattern. This helps to calm your CNS and can help improve your yoga experience.

I hope that you find these tips both helpful and make your workout more efficient !! Your breathing is important as you lift, run or relax and you should utilize the amazing benefits that your breathing patterns have on your training routines !

Thursday, September 3, 2015

Going Meatless

Adding veggies to your day can be hard for some to do. Making a salad can be the best thing that you can do for yourself to ensure that you are eating enough veggies throughout the day. But why stop there?? Have you ever given some thoughts into having 'meatless' days? Did you know that adding in one or two days a week of eating meatless and substituting it out for other protein sources can help improve your lifespan?
Humans and herbivores do not have potent acid in the stomach to break down meats, whereas carnivores do. This acid in carnivores has the potential to be up to 25 times more potent than what humans have to breakdown food. Humans and herbivores do not have sharp claws and sharp teeth to rip meats like carnivores do as well. So from a natural selection standpoint, humans eating meat was an evolved behavior. Going back into the paleolithic era, many humans ate berries, grain, nuts, and seeds and meat on occasion when it could be hunted. Not to mention that it was wild and and hormone free.
Humans have flat rear molars intended to grind vegetables, which carnivores do not, and we have properly developed salivary glands that are required to start the digestive process of grains, fruits, and nuts, whereas carnivores do not. Both human and herbivore saliva is more alkaline due to ptyalin (an amylase that helps start the predigestion of starch), which is functional for fruit, grain, and nut digestion. Carnivore saliva is more acidic and does not contain ptyalin.
And here’s a little fun fact- Humans/herbivores have intestinal tracts that are about twelve times their body length, whereas carnivores have intestinal tracts less than five times their body length. That may seem strange, but the reason is why meat consumption is not conducive to good health.
It can take several years for humans to properly digest meat. Our bodies have a difficult time processing these overly complex proteins. Meat starts rotting within 4-6 hours after ingestion. If you have a weak stomach, BUT WAIT ...if you are constipated, the meat can sit around in the gut for a very long time, which creates carcinogenic risk in the colon and elsewhere. Consumption of animal protein, which includes both meat and dairy, contribute to an overall acidic state in the body, which gives way to increased risks for many diseases, including osteoporosis, heart disease, and cancer. Creating an alkaline environment cleanses the body and detoxifies it. Alkalinity in the body prevents progression to chronic disease states, including cancer.
Now I am not say ALL meat is bad but just think if you cut down that consumption twice a week from your meals.You might find that your body is performing better and you have better digestion as well!
To get you started here is a meatless meal !
Lemon Quinoa
1 cup quinoa*, rinsed and cooked according to package directions
3 green onions, sliced with tough ends removed
1 tablespoon extra virgin olive oil
1 clove garlic, crushed in a garlic press
1 tablespoon fresh-squeezed lemon juice
3 tablespoons fresh mint leaves, chopped
Salt and lemon-pepper, to taste
¼ cup almonds, chopped
-After quinoa has finished cooking, remove from heat and cool on a cookie sheet.
-Place the cooked and cooled quinoa, green onions, olive oil, garlic and lemon juice together in a large bowl. Stir until combined. Season with mint, salt and lemon-pepper. Mix well.
-Top the salad with the chopped almonds. Serve chilled or at room temperature.
Nutrition Facts:
Calories 488 Calories from Fat 191 (39%) Amount Per Serving %DV Total Fat 21.3g 32% Saturated Fat 2.4g 11% Monounsaturated Fat 7.5g Polyunsaturated Fat 9.7g Trans Fat 0.0g Cholesterol 0mg 0% Sodium 24mg 1% Potassium 810mg 23% Total Carbohydrate 64.1g 21% Dietary Fiber 7.2g 28% Sugars 1.1g Protein 14.2g 28%
Serves 2
*Quinoa is a heart-healthy grain as well as a complete protein. It can be found in the grain section of most grocery stores. Feel free to substitute brown rice if you can’t find quinoa.

Wednesday, September 2, 2015

Find Your Motivation

Finding your why ? Do you focus more in intrinsic or extrinsic motivation? What helps to drive you to be successful in your sport of fitness. Are you able to just hit the gym alone or do you need to be accountable for going? These are some of the things I want to talk about. So let's look at what each of these are and then we can figure out how to multiply your power to stay on track!

Extrinsic motivation feels good, assurance and acceptance from others is a huge confidence booster!!! You like the feeling of being cheered on by others and have a big sense of community and friendship! But what happens when you don't have the external motivating factors anymore? You then need to forget the extrinsic factors and let your intrinsic motivation kick in because this will be a determining factor of your success long term!

In order to have strong intrinsic motivation you must find out your ‘why’.When the novelty wears off and the training starts to become "boring" you have to know why you are training and switch it up. Ask yourself why did you start and why do you want to continue? You have to be able to relate your why to the activities that you do every day. If you are able to do this then regardless of the external motivating factors you will simply love workouts for how they are bringing you closer to your why instead of being driven by external motivators.

Everybody has good days and bad days but by finding your why you will always find purpose and joy in the actions you are performing regardless of what is happening around you. To find your motivation from inside it HAS to be more that weight loss. It needs to come from a place of love for what you are doing. I always tell people to do what they enjoy and not what they feel they "need" to do ! If you truly love it, motivation is easy !

Tuesday, September 1, 2015

Grocery Shopping 101

What do you need to look for when shopping ? There are a few things to keep in mind. When you are shopping you need to have a PLAN!! Going to the store without planning ahead of time can lead to buying things you don't need and especially things that you buy out of impulse!
The best way to plan out what to buy, you should have a plan that you can have flexibility with during the week, The easiest way to start is around the perimeter of the store. If you think about the types of foods that should remain in your cart and on your plate should be closest to nature as possible. It's easy when you can just stick to the outside and minimally go down the isles of processed foods ! First and foremost you want to choose the highest quality of foods that you can. If you want your body to reap the benefits of living a healthy lifestyle you need to eat a higher quality as well.
So here is a quick way to get in the grocery store and out with quality and healthy foods! The first thing to consider is your protein sources. You can find protein of all kinds for all types of diets. If you are eating Paleo, Clean, Vegan or Vegetarian you will need to find the appropriate source of lean meats or substitutions of meat for your meals. The best choice of meat is grass fed and organic without the use of antibiotics. Make sure to buy lean cuts of meat with little to no visible fats on it. Also eating eggs is one of the best protein sources you can find that is cheaper than most of the other meats available.
Next is the produce. Oh to the days of going to a local farmers market. If you have a local farmers market I HIGHLY encourage you to go there for your produce. Make sure you stock up on foods that are in season and that you can buy in bulk and freeze. When thinking about produce you want to think about the dirty dozen ( foods with a higher pesticide count) which you should buy organic if possible.There are more fruits that are on the dirty lsit than veggies so it is better to load up on the greens !
Frozen vegetables are also a good option, and tend to be cheaper. There are nutritional up sides and down sides to buying frozen, but in my view, the tiny amounts of nutrients lost or gained isn't worth worrying over. If frozen is easier or less expensive, go for it. You can also find some vegetables canned like pumpkin, butternut squash or sweet potato. These are a cheap and easy source of post-workout carbs, just make sure the only ingredient is the vegetable itself.
This is the ONLY time I will say to go down the isles.Because here is where you’re going to find a lot of your healthy fat sources, just be careful going down the isle and avoid any temptations to the brightly colored boxes of processed foods. While adequate dietary fat is an important part of your healthy eating plan, fat can also be one of the more expensive items especially when it comes to organic.
Now that you have a cart FULL of healthy foods you might have a little bit left over to spend. Think about stocking up on things like cold-pressed extra-virgin olive oil (EVOO), organic, pastured butter, and unrefined coconut oil. These are all more expensive items, but will last you a few months and are all excellent fat sources. And last but not least, consider slowly adding to your herb and spice collection, with either fresh or dried (depending on the season). Seasonings can make chicken five nights a week taste exciting and different with each meal, and while they’re expensive, we’d spend an extra $5 not to be bored with our food.
Its a beautiful thing when you can look into your cart and see COLORS and a variety of healthy options for you to have throughout the week. Sure on the forefront it might be a little bit more expensive but the rewards go way beyond the cash value! Think of life full of health and vibrancy for you to enjoy living every day to its fullest !