Category Archives: personaltrainer

How stress impacts digestive function

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The root of most gut problems, is the downgrade of metabolic health. It’s not the food honey, it’s the chronic stress.

First, what do I mean by stress? It is anything that causes the body to STRAIN and use extra fuel resources and pull those things from being used in important daily body functions.

What is digestion? The mechanical and chemical processes in which the body breaks down and absorbs nutrients from food. When we are in the fight or flight state, our body prioritizes survival, by pulling power from digestive organs and sending blood, oxygen and nutrients to the organs like heart, lunges, adrenals and muscles.

The energetic state we are in when consuming our food matters. Eating mindlessly or in a stressed out environment leads to not chewing food properly. When we swallow large chunks of food, this leads to issues in the gut. Being in a stressed state means less stomach acid, digestive enzymes, sluggish bile, and less colon contractions. Large chunks of food can lead to fermenting, rotting, irritation and feeding of bacteria.

Ideally, food is broken down into liquid before swallowed, this allows for maximal absorption later in the intestines. A good rule of thumb is count to 20-30 chews before swallowing. As long as you do this, until you lose count at least–that’s a step in the right direction. Mechanical digestion mastication and peristalsis (chewing and movement through the gut) are equally crucial as chemical digestion for absorption of nutrients.

Digestion begins in the brain and nervous system, as well as the senses. How appetizing your plate is, the smells, tastes and textures. Salvia (drool) itself contains digestive enzymes.

Creating a pre-meal ritual where you take a few deep breaths to relax your brain and body is helpful when going through stressful times. As counterintuitive as it may seem, the more you enjoy your food and incorporate mindful eating practices into the daily routines, the better your digestion, absorption and overall satisfaction will be.

#stress#digestivehealth#digestion#diet#personaltrainer#nutrition#stressmanagement#deepbreaths#vagusnerve#mindfulness#mindful#mindfuleating

What is Fasted Cardio and Does it work?

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What is Fasted Cardio and Does it work?

Simply put, this involves getting your heart rate up without eating anything prior. A true fasted state starts at about 8-12 hours after your last meal. However it can happen for some people if its been 3-6 hours, but most people do fasted cardio in the morning to ensure their body is in a completely fasted state.

According to science, there can be some benefits! You can burn up to 20% more body fat by exercising in the morning on an empty stomach according to one study published in British Journal of Nutrition. Another study from University of Scranton revealed it may lead to a reduced calorie consumption in the next 24 hours that follow the fasted workout.

The idea that exercising in a fasted state burns stored energy (fat and glycogen) versus energy that you have just consumed.

What’s important to keep in mind, the intensity of the exercise should be low. Think jogging instead of a hard run or a sprint. Or slow climbing on the stair master, not attempting your Orange theory workouts.

Fasted cardio not only burns stored fat and carbs but it can also burn stored protein in the form of lean muscle–which is NOT desirable. Sipping on our amazing Recover BCAA product can alleviate some of this breakdown.

BOTTOM LINE: Fasting primes your body to take in nutrients once the effort is over, which means you should look for protein and carbohydrates to help refuel your muscles. The International Society of Sports Medicine recommends consuming .14-.23g of protein per pound of body weight very soon after a workout. That’s 20 g of protein for a 140 woman.

GOOD NEWS: There is room to experiment, feel out the right approach for you, whether or not fasting is pat of the equation.

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Does Sugar Belong in a Healthy Diet?

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Short answer: in controlled amounts, yes. When many people think of “sugar,” they often think of added sugar found in processed junk foods and desserts. However, simple sugars and other carbohydrates are naturally found in many nourishing foods that are important to a healthy diet like fruits, vegetables, dairy, legumes, and whole grains.

Working to reduce the amount of added sugar you consume each day is a worthy goal, especially because many common foods and beverages provide extra sugar and calories but very little of the quality nutrition our bodies need.

On its own, sugar isn’t necessarily good or bad. It becomes a concern when you consume foods that are high in calories and added sugar but low in essential nutrients like protein, fiber, vitamins, and minerals. Many everyday foods, beverages, and condiments contain a surprising amount of added sugar without contributing much nutritional value. Cutting back on these sources of excess sugar is a good idea for both your well-being and your waistline.

But, there is no need to eliminate sugar completely, especially if you want to eat in a way that supports your health and wellness goals. Sugar and other carbohydrates are essential nutrients that play a vital role in many bodily functions, including in the nervous system and immune system. Not to mention that naturally occurring sugar is present in many of the delicious, nourishing foods we should enjoy every day.

 

SOURCE:

How Much Sugar Is in the Food We Eat?

Do you struggle with cravings?

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😨🙅🏻‍♀️Cravings 😬😳
We all have them-its normal.

mindfuleating

 

My top tip?!
Outsmart your Cravings🤓

Some research suggests that trying to eliminate favorite foods from your diet can lead to increased cravings, particularly cravings for the foods you are trying to avoid. But other studies demonstrate that with sensible portions, commonly craved foods can be part of a healthful diet to support weight loss.

Based on the research, a trick to outsmarting cravings may be to enjoy your favorite indulgent foods in a way that is consistent with your health and weight loss goals. The following tips can help you create your own plan to outsmart cravings and enjoy your favorite foods in moderation.

1. Make it an occasion. 15% FUN 🎉

Save your favorite indulgent treats for a special occasion. For example, if you crave ice cream, go out with friends for an ice cream cone instead of keeping a gallon of ice cream in your freezer. When you decide to indulge, you’ll be sure to enjoy your craved foods to the fullest while avoiding constant temptation of these foods in your home.

2. Plan for a smart portion.

One concern with craving is that they often lead us to eat more than intended. Outsmart your cravings by planning for portion control. Whether you are craving something savory and crunchy or something decadently sweet, choosing an individually packaged, portion-controlled option can help you satisfy cravings without the guilt.

3. Balance indulgent foods with healthful options.

Including your favorite, most craved foods in a way that still supports your health and weight loss goals means making balanced choices. One way you can find balance is to include a sensible portion of craved foods as part of a healthful meal. Imagine you are craving pizza. Instead of eating only pizza, plan a more balanced meal that includes one or two slices of your favorite pie along with a large, crisp salad. Balancing indulgent foods with healthful options is likely to leave you feeling more satisfied and can help you consume fewer calories overall.

Choosing a more balanced, sensible approach to indulgent foods can help you conquer your cravings for weight loss success. Remember, attempting to cut out your favorite foods from your diet is not only unnecessary, but might be counterproductive for achieving your health and weight loss goals.

Second tip: Identifying WHY you have these cravings, is another strategy-maybe your body communicating with you and could be indicating you need a specific nutrient.

🍪 🍰Cookies,Cake 🍭
Needing quick calories, energy boost, minerals
Try to eat an Isalean Shake, rice, sweet potatoes, potassium packed produce like bananas and avocados.

Chocolate 🍫 often indicate that your body is deficient in magnesium, which is a common deficiency. Dark green leafy veggies are a great source!

Read more: https://www.isagenixhealth.net/conquer-cravings-weight-loss/

Addressing Visceral Fat

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9516E825-425E-4C0A-A72A-909FED0648E6.jpegUnderstanding body composition-lean body mass, skeletal mass, body fat percentage and how it relates to optimal health and disease prevention is a fresh outlook in regards to weight wellness instead of strictly weight loss.

I believe in the importance of having body competition data to be sure we are losing body fat and gaining muscle when we see the scale shifting in either direction.

Let’s talk visceral fat:
First off there are Two types of Abdominal Fat-
Subcutaneous- the fat that is outside of your organs, can pinch with fingers
Visceral- Surrounding the organs, deadly in high amounts

What causes high visceral fat? Poor diet, lack of exercise, stress, aging, hormones and genetics.

When it comes to health, there is so much more to the picture than weight loss. Creating long term habits that build the foundation of wellness will make weight loss more sustainable and achievable.

Stress Management:
There are many easy activities you can incorporate into your daily life to help shift your focus and your mindset when you begin to feel stress. First, focus on what can you take direct control of: this may be incorporating the use of stress-modulating herbs called adaptogens into your diet, participating in an exercise program you enjoy, a spa treatment, cooking a meal you love, or simply turning off your phone for an hour.

Whatever your stress relieving activity is, schedule it into your calendar at least once a week. It is crucial to make room in your routine for important self-care tasks, like you would with a doctor or dentist appointment. Dedicating time throughout your week to self-care routines will improve the consistency of your actions.

Mindful Eating Practices:
Paying attention to the physical feelings of hunger. Are you physiologically hungry and actually in need of nutrition? How does this meal have you feeling? are you excited to prepare it? Excited to eat it? 

Identifying cravings: This is your body communicating with you and could be indicating you need a specific nutrient. Example: Craving salty foods like pickles or chips could mean you need to replenish sodium and/or electrolytes. Try adding ConcenTrace Mineral drops to your water, or make your own kale chips for a healthy snack. Craving onions could mean you need more sulfur in your diet for liver function. Chocolate cravings often indicate that your body is deficient in magnesium, which is a common deficiency. You can try adding mineral drops to your water and if you’re going to eat chocolate try adding cocoa powder to you smoothie, or dark chocolate.

Sensation of fullness: Also known as satiety. Having fiber, balanced protein and healthy fats as part of your meals and snacks will help you feel full after eating.

Taste satisfaction: Enjoying the food you eat is important for your body to get the most nutrition for your cells.  “Healthy” eating doesn’t have to be boring! Explore new spices, fresh herbs and seasonings. New recipes will excite your meal planning.

Gratitude: Take a moment before you consume your meal to think what it took to get from farm to table. It is recommended we chew our food 20-30 times before swallowing. Focus on feeling satisfied about how you have chosen to fuel your body.

New findings published in the Journal of Obesity suggest that combining a technique called mindful eating with stress management can help reduce cortisol levels and the resulting belly fat. The most effective mindful eating practices are paying attention to the physical feelings of hunger, identifying cravings, sensation of fullness, and taste satisfaction so you fully enjoy your eating experience and feel satisfied about how you have fueled your body.

Link to the Journal of obesity study: https://www.hindawi.com/journals/jobe/2011/651936/

TO Read more about stress management: https://bridgecitywellness.wordpress.com/2017/06/07/is-stress-making-us-fat/

To read more about mindful eating and quality foods over quantity: https://bridgecitywellness.wordpress.com/2017/02/13/stop-counting-calories/