 HELLO! HAPPY Wednesday :D
How's your week going so far?! It's the middle of the week, so hopefully by now, you've made time to load up on some good workouts, eat healthy food, and get the rest your body needs! Lets keep the adrenaline pumping and ROCK OUT the remainder of this week!! Today's post is on PREWORKOUT SNACKS. Just like your workout gear varies, so should your preworkout combos! The following information is broken down so you know what to eat before your workout to get the best results! Keep reading...U GOT THIS :D - If you're WALKING Think light. 100 to 200 calories with a mix of carbs, protein, and fat offsets hunger and helps muscles stride longer. What to EAT: 1 medium pear + 1/2 oz sharp cheddar cheese. - If you're RUNNING Easy on heavy foods (aka slosh factor). Aim for 200 to 300 calories, with roughly 30 g of carbs for fast energy, a hour before your run. What to EAT: 1/2 cup each oats and blueberries + 1 cup low-fat milk. - If you're doing YOGA Don't let bloating mess up your Zen. Stick with 100 to 200 calories of easily digested carbs and protein 1 to 2 hours before class. What to EAT: 1 small apple + 1 oz almonds. - If you're STRENGTH TRAINING Grab 100 to 250 calories of muscle-building protein and carbs 30 to 60 minutes prior to lifting and you'll jump-start recovery. What to EAT: 6 oz low-fat cottage cheese + 1/2 cup raspberries. - If you're SWIMMING Stay quick and cramp-free with 200 to 300 calories of simple and complex carbs, plus a little protein, a hour before you hit the pool. What to EAT: 6 dates + 1 Tbsp nut butter. *YOU DON'T NEED PREWORKOUT SNACKS if you ate a nutritious meal within the past 2 to 3 hours, don't feel hungry, and are going 45 minutes or less ;) Now that you've read this...what are you waiting for?! FUEL UP on some preworkout snacks and NAIL IT :D Have a FABULOUS and PRODUCTIVE day! See you on Fridayyyyy! Wooo Whooo!!
0 Comments
 Hellooooo! HAPPY Fridayyyyy!!
I hope you've had a good week and loaded up on exercises AND healthy food :D Now it's time to bring on the weekend! WOOO WHOOO!! Sometimes the best tools for fitness can be found in the kitchen! Whether you're staying home or on the go this weekend, today's post covers some useful information on protein foods :D Who says eating to stay strong can't be satisfying?! The following high-protein foods not only build lean muscle...they're yummy too!! Keep reading and you just may want to fuel up on 1 or 2 of these during the weekend :D 1. CULTIVATED CULTURES Greek yogurt is yummy but Yoplait's Plenti blends it with fruit, whole-grain oats and seeds (such as flax and pumpkin), turning a protein-rich staple (12 grams in this case) into a potent snack that keeps your appetite in check between meals. Plenti is available in 8 flavors. 2. FREEZER PLEASER ProYo high-protein frozen yogurt delivers 20 grams of protein (140 total calories) in every 4-ounce squeeze tube. It's available in vanilla bean, banana vanilla, blueberry pomegranate, and dutch chocolate. ProYo is also free of GMOs, soy, gluten and artificial preservatives, colors and flavors. 3. CRUNCH & MUNCH Want to satisfy your craving for something crunchy and get 21 grams of protein at the same time? Then you've got to try Quest Nutrition's new Protein Chips. They're a fitness-minded woman's ideal snack, baked with just 5 grams of carbs and 2 grams of fat in a range of savory flavors. 4. DECADENT DESSERT MHP's Fit & Lean Power Pak Pudding provides the creamy pleasure of pudding with just 100 calories and 15 grams of protein in a sweet-tooth-satisfying cup. Its 2 tasty flavors also give you 25% of your daily requirement of calcium. 5. POWERFUL PORTABLE Oscar Mayer's new protein snacks, P3 Nut Clusters and P3 Grilled Snackers, come in 3 flavors each (different mixes of lean chicken, turkey, ham, cheese and nuts) and offer a double-digit burst of protein in every on-the-go snack pack. 6. A BETTER BURGER Made from non-GMO pea protein, Beyond Meat's Beast Burger tastes so much like real meat, testers forgot they were eating a veggie burger. Loaded with 23 grams of protein per serving, they're also rich in omega 3s, antioxidants, calcium and iron, so they're flavorful and fitness-friendly. Now that you've read this post, are you going to try any of these protein foods? Make it happen...lol! I just bought the Plenti in strawberry AND some more Protein Chips! BRING THEM ON :D If you have ANY comments OR questions, I'd LUV to hear from you! Have a FAB weekend!! See you on Monday :) HAPPY Friday!! I hope you've had a good week! As you know I didn't post on Wednesday...this week has completely gotten away from me! My older daughter graduated from High School and another daughter promoted from Middle School! This week has been crazy busy with preparations and parties! It's a fun time in life but sometimes I feel there isn't enough hours in a day to get everything done...lol! Summer's among us and NO summer's complete without eating seafood :D I live in the Central Coast and LOVE ordering a fresh catch! You can too, even if you don't live by the ocean...visit your local seafood joint!! The following is great information by Dr. Oz on eating a variety of food from the sea! BRING IT ON!! STARTERS: Oysters- A nutrient-rich pick with iron and zinc. Get 'em raw or grilled. Broiled oysters tend to go heavy on butter and oil, and deep-fried. Well, you know the deal with that ;) Steamed Clams- 1 serving of these healthy little guys (about 10 small clams) covers 130% of your daily iron needs plus plenty of vitamin B12! Fried Clams- A trip through the deep fryer turns clams into little calorie bombs! Share them with the table. Mussels (Marinara)- Mussels are on a par with clams, nutritionally. If you have the choice, red sauce is the way to go. Cheesy Crab Dip- Don't get this crowd-pleaser unless there's a crowd to please! An order can rack up a scary 1,000-plus calories!! Shrimp Cocktail- a zero-guilt treat (6 big shrimps = about 40 calories)! Dip lightly to cut back on sodium. Coconut Shrimp- It's ok to have 1 or 2, but a full plate can put a dent in your calorie and sodium budgets. Crab Cakes- Crab cakes can be loaded with cracker crumbs, so if you start with them, go easy on the bread basket. Clam Chowder (New England, Manhattan)- A cup of chowder will help fill you up. Manhattan-style is my pick. It's got about half the calories of the creamy New England kind. ENTREES: Lobster Roll- Eat up! Even with mayo or butter, this isn't likely to break the calorie bank! 1 chain's clocks in at 380 calories :) Fish And Chips- 1,350 calories or more? I'll pass! Instead, try a nonfried fish, and split the fries ;) Blackened Catfish- A smart and tasty order, with healthy fats, vitamins, and plenty of filling protein! Catch Of The Day- The type of fish matters less then how it's prepped. If you can get it grilled, it's 1 of the healthiest dishes on the menu! Bacon-Wrapped Sea Scallops- Surprise! 1 bacon-wrapped sea scallop is only about 60 calories!! Go for 4 with veggie sides :) Crab Legs- Just 1 leg packs in about 25 grams of protein, plus important nutrients like zinc and selenium! Fish Tacos- I'd skip the taco if it features fried fish, but grilled is great! If there's a creamy sauce, get it on the side and just spoon a little ;) Steamed Lobster- When it comes to this nutrient-dense classic, I say get crackin'! Even with buttery dip, a 1.25-pound lobster still weighs in under 600 calories :D SIDES: Corn- Go for it! Add a pat of butter because what's corn on the cob without it?! Coleslaw- Mayo or no mayo, this counts as a vegetable. A half-cup scoop of the crunchy stuff shouldn't set you back more then 150 calories. Fries- I love these, but they're a big splurge! Stick to the smallest size and share ;) Tartar Sauce- Dip with care. A tablespoon adds around 60 calories! I don't know about you but we're heading to my favorite seafood restaurant this weekend! WOOO WHOOO!! If you have ANY comments about this post, I'd love to hear from you! Have a FABULOUS weekend!! SEE YOU on Monday :)   HAPPY MONDAY :D
How are you?! Did you have a good weekend?! I hope so!! This is the beginning of an AWESOME new week so lets start it out going strong! Bring FIT on!! Are you a workout enthusiast?! Are you a beginner or seasoned athlete?! Are you a bodybuilder?! We have all experienced our days of sore muscles. Even today, I can find new muscles in my body that haven't been used and end up being sore over the next few days. It can happen when we take an extended break from a particular muscle or when we start a new exercise. I believe anything that challenges our bodies is a GOOD thing and I can expect that sore muscles are usually ahead :) Rest is often overlooked when exercising and we should plan for it. I believe we often over train and don't give our bodies the required rest that it needs to rebuild and repair itself. I LOVE LOVE LOVE the burn feeling after a workout but it isn't always the best thing for my body ;) There's 2 things that can speed up our recovery after a workout...LOTS of water AND the right foods! An ideal post-workout snack or meal has a mix of protein and carbs for muscle repair. The following are packed with plenty of those and more: SWEET POTATOES The complex carbs will help refill our energy tank and also encourage the production of hormones essential for growth. In addition, these antioxidant-packed tubers can aid in replenishing electrolytes (like potassium) lost through sweat. Pair them with protein-rich cottage cheese for a one-two punch. COLLARD GREENS The pain you feel after working out may be due to the stress involved in rebuilding muscle tissue, which puts your body into an inflammatory state. To counteract the ouch, fill up on dark greens, like collards, which are rich in phytochemicals. BRAZIL NUTS Munch on these to get your fill of selenium, an essential element that's crucial for preventing cell damage and inflammation. The mineral, which has antioxidant properties, may also help in muscle metabolism...the process of building new tissue after you've stressed it with exercise. CHOCOLATE MILK You read it right :D This lunch-box favorite has the perfect ratio of protein to carbs. Sip it to replenish glycogen- your body's secondary energy reserve, which is tapped during exercise- and promote muscle building. It also helps rehydrate cells, reducing fatigue. I'm super glad you read this post, NOW, get up and go workout :D If you end up getting sore muscles, try 1 or 2 of these food suggestions and see if they speed up your recovery! SEE YOU on Wednesday!!  HAPPY Fridayyyyy!
I hope you've had a fabulous AND productive week :D Are you ready for another weekend?! I am! BRING IT ON!! Tomorrow I'm putting on my favorite apron, cranking up some awesome music, and baking plenty of fabulous desserts...some are even on the HEALTHY side! WOOO WHOOO!! Obviously, I have desserts on the brain...lol! Which also helped me decide what to post today ;) QUESTION: Are you hooked on SUGAR?! Sweets flood our brain with the same chemical involved in a high from drugs. Keep eating them and that response hijacks your brain to crave more and more sugar, says Nicole Avena, Ph.D., of the Icahn School of Medicine at Mt. Sinai. That's trouble for our weight and health. Answer the few following questions and see if you're headed for the "can't stop" turf ;) 1. You promise yourself just 1 bite of a nearby brownie. Do you: a. Take 1 bite, maybe 2. Yum! That was good. b. Finish the whole thing. Oops. c. Finish it and reach for another, plus a cookie. (why stop now?) 2. How do you feel about it? a. Great! What's the big deal? b. OK, but I'll try to eat a healthy dinner tonight. c. Embarrassed and guilty. Did anyone see me? 3. Have you tried cutting back on sugary foods? a. Not in a big way. I don't eat that many. b. Yes, but it's tough. c. Yes, and it made me irritable and want to binge on more sweets. 4. You ate a big dinner. Dessert? a. No, thanks. b. Yes, but lets share. c. Yes, and now I'm stuffed and my stomach aches. Why couldn't I resist? 5. Is your sugar intake contributing to weight or health problems? a. My weight is in a healthy range. b. I could stand to lose a few pounds. c. Yes, my blood sugar is on the high side and/or I'm carrying extra weight. HOW YOU SCORED! MOSTLY A's You're sugar smart! You enjoy sweets in moderation. Well done! Just remember that there's sugar hiding in most processed foods (including things that aren't sweet, like some salad dressings and breads), so you may be consuming more then you think. Read the ingredients list on food labels. Look for code words like brown rice syrup, juice concentrate, and any ending in -ose. MOSTLY B's Sounds like a sweet tooth! The occasional dessert can work in any diet, just adjust your calories for the day to accommodate it. Try to consume no more then 6 teaspoons of added sugar a day (25 grams), 9 teaspoons if you're male (38 grams). Smart swaps: Trade sweetened yogurt for plain (mix in your own berries), or add 1 packet of sugar in your coffee instead of 2. MOSTLY C's You and sugar might need a break! If you can't cut back or you feel guilty or out of control, you have a problem with sugar. Loosen its hold by knowing how much you get. Track every gram of sugar you eat (try the MyFitnessPal app). This will reveal the likely surprising amount you consume. Then, cut back slowly. That's easier for most people then going cold turkey. Did you take the quiz? :D Are you happy with the results?! Good thing I am because I bought all the ingredients for baking tomorrow...lol! If you're not happy with the results, don't get discouraged!! REMEMBER...we're a work in progress :) Have an AWESOME weekend! See you on Monday!!  HAPPY Monday!!
Did you have a good weekend?! My weekend went lightning fast...lol! My daughter got asked to Prom so we spent Saturday looking at dresses! I thought it would take a few weeks of shopping to find the right one but we found a beautiful dress on our first shopping trip! WOOO WHOOO!! I don't know who's more excited...my daughter OR me...lol! Prom is next month, I'll take LOTS of photos and share a few on here :) Today I'm posting information on the difference between JUICES and SMOOTHIES! I LOVE smoothies but I really didn't know the nutritional differences between the 2 until just recently ;) Read along AND maybe you'll learn something you didn't know... JUICES contain fruits and vegetables only. A proper juicing machine extracts the juice from whole produce and removes the pulp, leaving just its vitamins and minerals. Freshly made juices are bursting with nutrients that naturally strengthen our immune system and help prevent disease. Juices are also easier to digest then smoothies because the pulp and roughage are removed and are thus helpful for those with sensitive digestive systems. Juicing should be used to nourish, cleanse, and rejuvenate the body. SMOOTHIES contain fruits and vegetables and their roughage, plus ice, liquids, protein powders, and/or supplements or super-boosters. These ingredients are placed into a high-powered blender and blended until smooth. Blended smoothies retain their fiber and contain extra vitamins, minerals, and phytochemicals derived from the skin, peel, and pith of the produce. Drinking smoothies can help us learn about the feeling of proper satiety, thanks to their fiber. But be careful. Supermarket or food-chain "smoothie" may be more of a "milkshake" then a nutritious meal. Some smoothie chains and fast-food joints add excess sugar, calories, frozen yogurt, ice cream, and other extras that aren't waist-friendly. The following are 2 recipes! A filling green juice AND a high-fiber smoothie!! THE KALE APPLE JUICE: 4 cups kale 1 Fuji apple 1 large cucumber 1/4 lemon (optional) Add all ingredients into a juicer and juice. Serves 1 - 2. PER SERVING: 100 CALORIES. 15 G FAT. 7 G PROTEIN. 20 G CARBOHYDRATES. 0 G FIBER. 10 G SUGAR. 240 MG OMEGA-3. 920 MG POTASSIUM. 280% DV VITAMIN C. THE BLUEBERRY ALMOND SMOOTHIE: 2 cups unsweetened almond milk 1 cup baby spinach 1 cup kale 2 cups frozen blueberries 3 tablespoons almond butter 2 tablespoons chia seeds Add ingredients into a blender and blend until smooth. Serves 4. PER SERVING: 160 CALORIES. 10 G FAT. 5 G PROTEIN. 16 G CARBOHYDRATES. 6 G FIBER. 7 G SUGAR. 970 MG OMEGA-3. 40% DV VITAMIN E. Which 1 are you going to try?! :D Both of the recipes can be made in a minute! GO FOR IT!! If you have any questions OR comments, I'd love to hear from you! Bring it on!! Have a fit, healthy, happy, and DELICIOUS day :D SEE YOU on Wednesday!  HELLO there! Happy Wednesday!!
I hope you're having an AWESOME week so far! Are you exercising this week? Are you eating well? Are you doing both? :D Doing neither...lol?! Always remember...we're a work in progress! I have a quote in my bathroom that says, "Everything is hard before it is easy!!" True! True! True! Easter egg hunts are behind us BUT today, I'm posting information on EGGS :) If we want to be fit AND healthy, exercising and eating well go hand-in-hand! Read the following (from Dr. Oz The Good Life magazine) and maybe you'll learn something new about the sunny side of eggs ;) Health experts consider eggs to be the perfect protein. Some believe they're second only to breast milk in term of nutrition. Complete proteins are those that contain all 9 of the amino acids that your body can't produce on its own and that it needs for good health. Eggs deliver all 9 and those amino acids are especially high quality, experts say. Eating eggs could help you lose weight. According to a recent study at the University of Missouri, people who ate a protein-rich breakfast that included eggs felt fuller longer, had fewer food cravings, and snacked less then those who either skipped breakfast or had a carb-rich morning meal. One study found that when dieters ate 2 eggs for breakfast over 2 months, they lost 65% more weight then those who had a breakfast that contained the same number of calories but no eggs. Researchers think that the protein-rich egg breakfast was so satiating that the people were less likely to overeat later in the day. If you're a healthy adult, eggs don't put your ticker at risk. Starting in the 1960s, eggs were off the menu for many of us because it was thought that the cholesterol found in yolks raised the cholesterol levels in your blood, upping the risk of heart disease. But over the past several decades, research has debunked that myth. It turns out that most cholesterol is made in your body, not drawn from the foods you eat (and trans/saturated fats are the real culprits that have an unhealthy effect on your cholesterol levels). The latest egg endorsement comes from research in the British medical journal BMJ: Healthy adults who ate higher amounts of whole eggs (up to 1 a day) were no more likely to develop heart disease or stroke then those who ate the least. If you eat only the whites, you're missing lots of amazing nutrients. The following is all the goodness a whole egg has to offer :) The Yolk: - You need fat to feel satisfied and all 5 grams in a large egg are in the yolk. That includes beneficial omega-3 fatty acids. - The yolk contains more of the egg's vitamins and minerals then the white. Including 95% of its folate, which helps reduce heart disease and stroke risk, and vitamins B6 and B12, which fend off fatigue and memory loss. All of the egg's vitamins A, E, K, and D are in the yolk. In fact, eggs are 1 of the few natural food sources of D, which promotes bone health and can even help reduce hypertension. - Almost all of the choline in eggs is found in the yolk. That's an important nutrient for brain and liver function. - Yolk are a big source of lutein and zeaxanthin. These carotenoids help promote eye health and not many other foods have them. The White: - 1 egg white has virtually no fat and just 17 calories (a whole egg has less then 80). - More then half of the 6 grams of protein in an egg is found in the white. - The white contains most of the egg's niacin, riboflavin, and magnesium. Niacin helps nerves function, riboflavin plays a role in red blood cell production, and magnesium aids in keeping blood pressure and cholesterol in check. TIP... Best way to crack an egg is to use a flat surface, says Adrian Westrope of the New England Culinary Institute. Why? Fewer shell bits (and contaminants) end up in the pan or bowl. The little oval guy has impressive health benefits! So go ahead...EAT UP :D If you have any questions OR comments, I'd love to hear from you! Have a YOLK and WHITE and HEALTHY day!! See you on Friday :)  Happy Monday!
I hope you had a GREAT weekend!! Are you ready for another week?! I am! While many people hate Monday, I actually look forward to a new week! Monday is a new start...a chance to start fresh with my current goals...a chance to start my week waking up with determination and going to bed with satisfaction! Bring it on :D Today I'm posting information on Carbohydrates ;) Not sure what to think about carbohydrates these days? The following information may help answer questions you may have! Ready?! Read away!! :D Our body uses carbohydrates (carbs) to make glucose which is the fuel that gives us energy and helps keep everything going. Our body can use glucose immediately or store it in our liver and muscles for when it's needed. One gram of carbohydrate yields 4 calories. Carbohydrates provide the body with: - Nutrition that fat and protein can't (from complex carbohydrates). - Satiety by keeping glycogen stores full and adding bulk to the diet. - Proper cellular fluid balance, maximizing cellular efficiency. - Proper blood sugar levels, if there's a consistent intake of low-glycemic carbohydrates. - Spare protein for building muscle. Our body needs carbohydrates because: - They're the perfect and preferred form of energy. - They constantly need to be replaced, causing a craving that must be satisfied. - Parts of the central nervous system rely exclusively on carbohydrate. - They efficiently burn and use fat and protein. Recommended carbohydrate intake: - Daily diet should include 25 to 38 g of fiber. - Carbohydrate intake typically should be between 45 and 65% of total caloric intake according to preference, performance, and satiety. - Carbohydrate recommendations should be estimated after protein and fat requirements are met. - Fruits, whole grains, and vegetables are all excellent sources of fiber. It's recommended that we consume a high-carbohydrate meal 2 - 4 hours before exercising for more then a hour. In endurance exercise of greater then a 90 minute duration, carbohydrate loading can be used to increase muscle glycogen before an endurance event. For exercise lasting more then 1 hour, endurance athletes should consume between 30 - 60 g of carbohydrate every hour (which may consist of sports beverages). After exercise, consuming 1.5 g per kg of carbohydrate within 30 minutes is recommended. Additional meals of 1.5 g per kg of carbohydrate every 2 hours are recommended to completely restore muscle glycogen. For fat loss or muscle gain, carbohydrates should generally make up the highest % of macronutrient calories. According to the Institute of Medicine the Acceptable Macronutrient Distribution Range for carbohydrate intake for an adult is 45 - 65% of total caloric intake. There's no need to reduce carbohydrate % and carbohydrate-rich whole foods to lose fat. America's increasing problem of obesity is not a direct result of carbohydrate intake, but rather one of energy imbalance. Here's a list of "good" carbohydrates we should be making a major part of our diet and "bad" carbohydrates as well ;) GOOD Carbohydrates: - LEGUMES. Rich in minerals and low in fat, legumes such as lentils, peas, and beans (such as lima beans, kidney beans, and black beans) are also excellent sources of protein. Almonds and edamame are legumes as well. - WHOLE GRAINS. These contain the germ, endosperm, and bran of the grain, capturing all its nutrients from the ground up. In refined grains the nutrient-rich germ and bran are discarded and only the sugary endosperm is retained. Examples of whole grains include brown rice, quinoa, oats, barley, buckwheat, amaranth, farro, bulgur, einkorn, emmer, and spelt. Eat them in their whole state because when ground into flour, they're digested faster. But pasta, bread, and cereal made from whole grains are okay. - GREEN VEGETABLES. This includes leafy greens like spinach, lettuce, kale, collards, bok choy, cabbage, and Swiss chard as well as broccoli, brussels sprouts, green beans, and asparagus. - OTHER VEGETABLES AND FRUITS. Carrots, parsnips, cauliflower, celery, cucumbers, and beets. - ONIONS, LEEKS, SCALLIONS, AND GARLIC. - SWEET POTATOES AND WINTER SQUASH. Butternut and acorn. - ANY KIND OF FRUIT. However, fruit has more sugar and more calories then vegetables do, so limit to a few pieces a day. - DRIED FRUIT. Raisins, mango, prunes, and apricots. But dried fruit has more calories and sugar per ounce then fresh does because all the water is gone. Don't go overboard. BAD Carbohydrates: - REFINED GRAINS. These are the ones we want to curb as much as possible, as they turn to sugar quickly after eating. Common refined non-whole grain products include white rice, white flour, white bread, and white pasta. - SUGAR. Candy, chocolate, table syrups, anything made with white sugar are all empty calories. Cut back on sugar and be sure to know all the different names it goes by. - ALCOHOL. - FRUIT JUICES. Instead of processed fruit juices, eat whole fruit. The nutrients and fiber are great and whole fruits are slower to digest, leaving us feeling filled up longer. - SODA. Soda is a big source of sugar in the American diet. Did you know that a 12 ounce coke has 9 teaspoons of sugar in it?! Yikes!! I know some of us have a hard time giving up soda. I try and limit myself to 1 soda a week ;) I hope this information is helpful! Maybe you even learned something new?! It's important to choose carbohydrates wisely! Foods containing carbohydrates are part of a healthful diet!! If you have ANY questions OR comments about this post, I'd love to hear from you :) Have a HEALTHY day! See you on Wednesday!! :D  Happy Friday!!
How was your week?! Are you ready for the weekend?! Do you have any fun plans?! I've had a productive week and I'm SOOOOOO ready for a great weekend! Bring it on :D What comes to your mind when you hear the word WATER? I live by the beach, so for me, an ocean is the first thing that comes to my mind! Today I'm posting information, not about the beach, but on the importance of drinking water! Some of us enjoy drinking water but I've learned that for most of my clients, drinking water is a chore!! Do you drink enough water? Do you enjoy it? Is it a chore for you? Do you know how important water is to our bodies?! The importance of proper hydration can't be stressed enough :) Water is vital to life itself. It constitutes approximately 60% of the adult human body by weight. Sedentary men should consume on average approximately 13 cups and women should consume approximately 9 cups of water per day. Those participating in a weight loss program should drink an additional 8 ounces of water for every 25 pounds they carry above their ideal weight. Water intake should also be increased if we're exercising briskly or reside in a hot climate. The effects of dehydration are the following: Decreased blood volume. Decreased performance. Decreased blood pressure. Decreased sweat rate. Increased core temperature. Water retention. Increased heart rate. Sodium retention. Decreased cardiac output. Decreased blood flow to the skin. Increased perceived exertion. Increased use of muscle glycogen. Studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels. The benefits of drinking water are the following: Water keeps us alive :D Water flushes out waste and toxins. Water prevents and helps with headaches. Water can reduce the risk of cancer. Water helps with weight loss. Water aids with digestion. Water circulates nutrients throughout the body. Water helps prevent electrolyte imbalances, dizziness, and fatigue. Water makes us look healthier. Water will improve body temperature regulation, metabolic function, and endocrine gland and liver function. Are you 1 of those people who know the importance of drinking water but find it a chore?! No worries! I'm including some yummy ways to switch up plain water and make it taste better!! Try the following: Add watermelon. Add cucumber. Add lemon. Add cantaloupe. Add orange. Add cherries. Add lime. Add grapefruit. Add basil. Add mint. Add grapes. Add blood orange. Add rosemary. Add lavender. Add strawberries. Add blackberries. Add raspberries. Add pineapple. Add kiwi. Add papaya. Add honeydew melon. Add fresh ginger root. Add mango. Add ANY of the combinations above! The possibilities are ENDLESS!! BE CREATIVE!!! If you have any suggestions or comments, I'd love to hear from you! Have a FABULOUS weekend! I hope you KEEP exercising, STAY hydrated, and DRINK plenty of water!! See you on Monday :D  Happy Friday!!
How have you been?! Hopefully all is well :) Did you have a productive week?! Did you do 1 of the exercise routines 3 times this week? If so, Woot Woot!! If not, it's never never never too late to start :D Are you ready for the weekend?! I am!! Bring it on...lol! In fact, I'm finally home from spending a week in the hospital with my daughter! Can I just say, I'm going to love sleeping in my bed, eating nonhospital food, taking a much needed bubble bath, and working out again!! Double Woot Woot!! Today I'm posting much later then usual...yikes! Better to post late then never AND know that I'm back AND be ready for a new workout routine on Monday :D The following are some nutritionist-approved workout snacks! I always have at least a pre-workout snack OR a post-workout snack included in my fitness routine!! Even if your only doing cardio this weekend, here's a few suggestions if you're looking for some ideas or even want to switch it up a bit :) PRE-WORKOUT SNACKS (High Carb): 1. Dried Fruit. 2. Flavored Greek Yogurt. 3. Rice Cakes With Honey And Almond Butter. 4. Fruit Smoothie. 5. Organic Popcorn. 6. Apple Slices. 7. Oatmeal With Apricots. 8. Granola With Low Fat Vanilla. 9. Yogurt And Berries. 10. Hummus And Pita Chips. POST-WORKOUT SNACKS (High Protein): 1. Protein Bar. 2. Pistachios. 3. Rice Cakes With Cottage Cheese And A Tomato Slice. 4. Piece Of Fruit. 5. Chocolate Milk. 6. Greek Yogurt With Berries And Peanut Butter. 7. Hard Boiled Eggs And Dried Fruit. 8. Chocolate Protein Pudding. 9. Super-Charged Smoothie. 10. Almond Or Soy Milk. Do you have any snack suggestions?! If so, I'd love to hear from you!! I'm always looking for new snack ideas so don't be shy...lol! Bring on some ideas :D I really like the visual below! I try and live by the quote everyday! It's not always easy exercising and living a healthy lifestyle BUT the rewards pay off! It's worth it!! Have a FABULOUS weekend! See you on Monday :) |
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist
Categories
All
|