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Blog Category: Trending Nutrition

How To Maintain A Healthy Lifestyle From The Inside Out

How To Maintain A Healthy Lifestyle From The Inside Out

Our mind and body are connected in fascinating ways. Have you ever experienced an upset stomach on the same day as a big meeting or event? It’s the body’s way of responding to stress. The connection is also valuable for inner health.

There is a correlation between what you eat and how you feel. Nutrition is essential not only for life, but for a healthy life.

Here are the right things to feed your body that will leave you feeling great:

1. Cantaloupe and Mango – These sweet summer fruits are loaded with nutrients benefiting skin. They contain vitamin A, important for the growth of new cells keeping skin looking young and healthy. They also contain vitamin C, an important antioxidant essential to collagen. Collagen is a protein that provides elasticity, and thus tightness, to the skin. Make a fruit salad for a delicious, skin-benefiting treat!

2. Leafy green vegetables – Greens, like kale, swiss chard, and collards are touted for their fiber, folate, iron, and calcium. But did you know the vitamin K they contain can reduce visible veins? Varicose veins are caused by weakened valves causing blood to collect and veins to weaken.1 Vitamin K is important for vascular health and normal blood clotting.

3. Nuts and Seeds – These ballgame-friendly snacks are also friendly to skin tissue! The vitamin E in nuts and seeds (like sunflower seeds) is a powerful antioxidant that combats free radicals damaging tissue. Fighting free radicals keeps skin looking young and radiant.

4. Seafood – Seafood benefits skin with its protein and healthy fat. However its high dose of zinc makes it especially unique. Seafood has more zinc than any other food. This mineral is necessary for hair follicle health, skin cell turnover, and healthy mucous membranes—providing protection to the mouth, nose, and eyelids among other things.

5. Water! – This important liquid is significant to glowing from the inside out. Health professionals often mention drinking water as an important habit for maintaining bright and radiant skin. Like other organs needing water, your skin is an organ that needs water to be as healthy as possible.

6. Vitamin C – No need to fall into a citrus and berry rut to get in your Vitamin C. Purple cabbage yields a good amount of Vitamin C and adds a striking color to this smoothie. Because Vitamin C improves cell growth, a diet high in Vitamin C may result in fewer skin wrinkles.

Find a breathing technique that works for you. Counting breaths, in and out, draws attention away from the stressor and focuses your mind on the present. It can be different for everyone. Some people close their eyes. Some sit cross-legged. Some exhale with the mouth open. Find what centers you and makes you comfortable. Encourage others. Another way to draw attention away from a stressor is to focus on someone else. Boosting someone’s confidence or helping them with a problem will in turn, build your confidence and give you more strength.

When we feel confident and radiant on the inside, it shines through to those around us.  By feeding our body with nourishing food, encouragement, and kindness, we can reduce stress, improve energy, and glow from within!

The Business Professional’s Guide To Staying Healthy

The Business Professional’s Guide To Staying Healthy

Juggling work, kids, volunteering, looking after elderly parent? How do you find time to take care of you? One of the main reasons why people don’t focus on their health is time. Health becomes less of a priority until you have to make it a priority.

Work can get in the way of maintaining a healthy lifestyle. Hours sitting working on a project, the stress of meeting deadlines, traveling to time zones that through your sleep and whole system off and the food environment that lends to high processed and caloric items.

Here are some tips to help combat these barriers.

  1. Hydrate– this help in so many ways. It will require you to get up from your desk to use the restroom. I usually encourage my clients to go to the furthest restroom there is that way you will incorporate more movement in your day.
  2. Add mini breaks to reduce stress from deadlines. Studies show that breaking up long hours of working helps with productivity and quality of output. Use those breaks to move, get up and get some water or a cup of decaf coffee or tea or do a few laps around your building or block.
  3. Be mindful of caffeine intake– Often time caffeine is used for energy when fatigues sets in. The afternoon is prime time. Doing a set of squats or push ups or holding plank at your desk can get you out of the afternoon lull and gets blood pumping. If you really need some caffeine, look for green tea or a half caffeinated beverage.
  4. While traveling consider a probiotic which helps strengthen your gut bacteria, overall immunity and may help keep you regular.
  5. Create a balanced food environment. Take food from home or have items in your environment that are high in fiber, protein, complex carbohydrates and good fats. Whether your employer provides food, you choose to eat out or you bring you lunch, balancing your meals out will ensure sustained energy and productivity and will prevent imbalanced meal fatigue.
  6. Lunch time exercise– bring comfortable shoes and take a walk at work, use your work gym or take an exercise class at a nearby exercise studio at lunch. You will notice an increased amount of energy throughout your day and a great way to maintain or add in exercise and movement to your day.

A few tweaks to your day will help with creating healthier habits at work and maintaining overall health. Work doesn’t need to get in the way of being healthy. Use the tips above and let us know what works for you.


How To Create A Sustainable Lifestyle Change

How To Create A Sustainable Lifestyle Change

Have you tried all of the diets out there and have not gotten the results you wanted? We get it. There are so many nutrition plans out there!  After finally deciding to make that lifestyle change, the bigger question remains on what program is right for you AND will generate lasting results.

Finding a plan that is SMART (Specific, Achievable, Realistic and Timely) will generate the lasting results you are looking for this year. As you know by now, I am not a big fan of diets. I am however a fan of creating a sustainable lifestyle change for you!

Here is how you can create a sustainable lifestyle change this year!

  1. Make It Personal

We have all heard of popular diet options such as Keto, Atkins, or Paleo. But these “cookie-cutter” diets do not take into consideration the differences between each person’s individuality. Some of us work longer, eat different foods on different days and have allergies or food sensitivities that need to be taken into consideration while choosing a nutrition plan.

What we know to be true about diets is that they only work when you are on them. Once off the diet, we tend to go back to our old habits. This is why we would suggest choosing a nutrition plan with a personalized approach. Review your current eating habits, lifestyle and medical history is how you can create a nutrition routine that lasts. Having a plan that is customizable will lend to a more sustainable lifestyle change.

2. Three Month Commitment

Psychologists agree that it takes about three months to successfully change habits. About 92% of New Year Resolutions fail by February because it is easy to revert back to old habits after only a couple weeks. When choosing the perfect nutrition plan for you  the objective is to transform the habits that are causing you to live an unhealthy lifestyle.

Stick to your new plan for three months to generate a sustainable lifestyle change.

3. Use Tools!

One of the tools we offer here at Eat 2 Perform is access to the Healthie App.

Healthie is a mobile food and activity diary that will help you stay motivated throughout the program. Some of the features include entering food logs by taking a picture and tracking your goals/workouts.

The Healthie app saves you time from counting calories and manually inputting all of your workouts. Simply take a picture of what you ate and log the type of workout you did on the app. One of the reasons why we love this feature is that it gives you a moment to pause, think, and even congratulate yourself about the choices and actions you are making along the way.

Furthermore, with this tool we are able to come alongside you throughout the three month program.

If you have decided that 2019 will be the year that you accomplish your goals, we would love to help you in your journey to a new you! We understand that you are FINALLY ready to do the work in making a sustainable change in your life.

The Top 5 Nutrition Bars To Give You Energy

The Top 5 Nutrition Bars To Give You Energy

With so many bars out there to choose from, how are we to know which ones are the best for us? Is it the bar with the most protein? Or the one with the lowest sodium? Or how about the one with no fat?

Here are 5 bars that are great for you AND will give the energy you need to take on your day!

1. RX Chocolate Sea Salt

This bar tells it straight. NO BS. The RX bars have very few ingredients in order to provide people with healthy, on the go snacks. The chocolate sea salt bar contains dates, egg whites, almonds, cashews, chocolate, cocoa, and sea salt. These ingredients will keep you sharp, focused, and full until your next meal.

Nutrition Facts: 210 calories, 9 grams fat (2 grams saturated fat), 24 grams carbs (5 grams fiber, 13 grams sugar), 12 grams protein

2. Kind Bar, Nut Delight

Can’t think clearly? Having trouble focusing on assignments or projects? Here is the perfect bar to boost your brainpower, stabilize your blood sugars and get you through your work. This bar is full walnuts and almonds, which have healthy omega-3 fatty acids and antioxidants to kickstart your brain. These nuts are known to increase brain function and improve memory.

Nutrient Facts: 210 calories, 16 grams fat (2 grams saturated fat), 10 mg sodium, 14 grams carbs (3 grams fiber, 5 grams sugar), 6 grams protein

3. Health Warrior Chia Bars, Banana Nut

Chia seeds are extremely beneficial to your body. Providing you with antioxidants, omega-3 fatty acids, fiber, iron, and calcium, it is a powerhouse of nutrients. This 100 calorie bar is the perfect on the go snack or breakfast bar.

Nutrient Facts: 100 calories, 5 grams fat (0.5 g saturated fat), 45 mg sodium, 14 grams carbs (4 grams fiber, 5 grams sugar), 3 grams protein

4. LaraBar, Cherry Pie

Lara Bars are both delicious and nutritious. The Cherry Pie bar has only three ingredients: unsweetened cherries, dates, and almonds. Not only do the cherries provide anti inflammatory properties,  but this bar provides you with vitamin B and enough energy to fuel your body.

Nutrient Facts: 200 calories,  8 grams fat, 28 grams carbs ( 4 grams fiber,  20 grams sugar), 4 grams protein

5. Perfect Bar, Carob Chip

Busy day ahead of you? Don’t have time to stop and eat? As much as not skipping meals is strongly advised, we all have those busy days where sitting and eating a meal is not an option. The Carob Chip Perfect Bar has just the perfect amount of protein, fiber, healthy fats, and carbohydrates. While this bar is 330 calories, it gives you enough energy to make it through strenuous work days, long travel days, or back to back classes. This bar will hold you over until your able to grab a snack.

Nutrient Facts: 330 calories, 18 grams fat (3.5 grams saturated fat), 28 grams carbs, 5 grams fiber, 19 grams sugar, 16 grams protein, 50 mg sodium

Everything You Need To Know About Paleo

Everything You Need To Know About Paleo

Paleo diet has been an ongoing diet trend for the past several years. This diet is based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.

The aim of a Paleo is to return to a way of eating that’s more like what early humans ate. Nutritionists argue that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as the discordance hypothesis. Therefore, we should return to a clean way of “early” eating.

The “Caveman” Diet  

Since the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago, farming has changed what people ate and established dairy, grains and legumes as additional staples in the human diet.

This relatively late and rapid change in diet, according to the hypothesis, outpaced the body’s ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

A Paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A Paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains.

Other names for the diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

How It Helps

In study done by the Mayo Clinic, participants that went on the Paleo diet for several months found significant benefits to their overall health. Their blood pressure was reduced significantly and there was improvement with arterial distensibility, reduction in plasma insulin, reduction in total cholesterol, low-density lipoproteins and triglycerides.

In conclusion, the researchers noted that at least 8 if not all 9 participants had the same responses when they switched to Paleolithic diets. Even a short term interaction with a Paleo diet improves the overall health of already healthy people.

How It Hurts

If you have been following us for awhile, you know that I am not a big fan of these “cookie-cutter” diets. Unfortunately, Paleo does not take into consideration the differences between each person’s individuality. Some of us work longer, eat different foods on different days and have allergies or food sensitivities that need to be taken into consideration while choosing a nutrition plan.

What we know to be true about diets is that they only work when you are on them. Once off the diet, we tend to go back to our old habits.

I am a big believer in the power of a personalized approach to nutrition. At Eat 2 Perform, we review your current eating habits, lifestyle and medical history during your initial nutrition assessment, because having a plan that is customizable will lend to a more sustainable lifestyle change.  

If you are still looking to start 2019 off on a good foot, sign up for a FREE 20 minute consultation with me today!

Savor The Flavor Of Eating Right

Savor The Flavor Of Eating Right

Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as reducing inflammation, decreasing risk for cancers, fighting bacteria and soothing your digestive system.

Savor The Flavor Of Eating Right

Learning to cook with herbs and spices is a wonderful way to reduce added sugar, fat, and sodium from your diet. Scientists have also discovered that some of our favorite herbs and spices actually provide natural healing properties. There are an array of health benefits that can be found in your spice cabinet, such as reducing inflammation, decreasing risk for cancers, fighting bacteria and soothing your digestive system.

Spice Up Your Foods

Here are some herbs and spices that not only help enhance the flavor of your food, but also your health. The first one is turmeric. It is traditionally used in Indian Cuisine, this bright yellow gem of a spice has been used as medicine for centuries. Over the past 10 years more studies have emerged on the health benefits and anti-inflammatory properties of turmeric. Research has also linked turmeric to cancer prevention and treatment. Sprinkle turmeric on your eggs, add turmeric to your favorite coconut chicken dish, or combine turmeric and lemon juice with olive oil and use as a salad dressing.

Another spice that has a lot of health benefits is cayenne pepper. The capsaicin in cayenne pepper is well-known for it’s anti-inflammatory effects and as a digestive aid. Cayenne pepper has been used as a supplement to help ease pain with arthritis as well as relieve headaches. Add a kick to your food by adding cayenne pepper to fish, chicken, poultry, or vegetables.

How To Fight High Blood Sugar 

Cinnamon is loaded with antioxidants, this spice has been used for years for its medicinal and healing properties. Lab studies have found cinnamon to be an effective supplement for reducing inflammation. Research has also found cinnamon helps lower blood sugar in people with diabetes. There is no established dose recommendation for cinnamon, but some studies have found that just 1 tsp a day can provide the health benefits to decrease inflammation and blood sugar. Please note that very high doses of cinnamon can be toxic and if you do take a supplement, please consult with a registered dietitian and your physician. Add a dash of cinnamon to your morning oatmeal or mix with cottage cheese, apples, and almonds as a mid-afternoon pick-me-up snack!

The oil from the dill plant is rich in monoterpenes, which are known for its cancer fighting properties. Dill is also known for its antibacterial properties and is high in antioxidants. Enjoy fresh dill with chopped cucumbers added to Greek yogurt or season your favorite fish with cayenne pepper, lemon and fresh dill!

Mint has been used for ages as a healing herb. It is best known for its ability to soothe the digestive system and is often used as a natural remedy for nausea and motion sickness. Nature’s first breath spray was actually fresh peppermint leaves! To reap the benefits of mint, add fresh mint leaves to water, sip on mint tea, or add chopped mint to fruit salad.

We are all about exploring various combinations of herbs and spices that will help you “Savor the Flavor of Eating Right.” I hope you enjoy this post and I would love for you to share with me your favorite herb or spice to cook with!