Category Archives: Sports Nutrition

Food as Medicine: How food and diet impact the treatment of disease.

🍽 FOOD AS MEDICINE 🍽
My heart skipped a beat when I saw this report released last week, Which also includes 10 key recommendations to stakeholders to advance food as medicine practices in the prevention and treatment of disease which are all very impressive calls to action. 👏🏻

This is the first of MANY posts I’ll be doing on this.

Let’s dive in👇🏻
In the 18th and 19th centuries, scientific investigation and innovation dominated Western understanding of medicine During that time, American medical education underwent notable advancements. In 1745, the first formal course in human anatomy was established at the University of Pennsylvania, and in 1829, the first American textbook on pathology was published.

These innovations, among others, ultimately inspired a shift away from nutrition-based medicine towards allopathic medicine.

Allopathic medicine is defined by the National Cancer Institute as: “A system in which medical doctors and other healthcare professionals (such as nurses, pharmacists, and therapists) treat symptoms and diseases using drugs, radiation, or surgery. Also called biomedicine, conventional medicine, mainstream medicine, orthodox medicine, and Western medicine

However, the use of food as medicine is rooted in science and has been adopted and practiced by numerous cultures despite the fact that the history of food as medicine was largely ignored by academics until the 21st century.

Now, largely because of its increasing social media presence and online attention,academic study of the history and use of food as medicine has begun to gain momentum, finding its place in journals, conferences, and programs of study!

Last slide says it all 🙌🏻

SOURCE:
Platkin, C., Cather, A., Butz, L., Garcia, I., Gallanter, M., Leung, MM., Food As Medicine: Overview and Report: How Food and Diet Impact the Treatment of Disease and Disease Management. Center for Food As Medicine and Hunter College NYC Food Policy Center; March 30, 2022

Movement creates HOPE! Let’s talk myokines aka ‘hope molecules’!

❔Did you know your body can help your brain feel more hopeful through movement?
“Every time we move our muscles, we are giving ourselves an intravenous dose of hope.”— Kelly McGonigal, PhD

💥 Let’s talk The Power of Hope Molecules 💥 Swipe 👉🏻 to learn.

Exercise & movement are about much more than weight loss.

People who are active are:
-Happier & have more life satisfaction
-At a lower risk for things like depression & loneliness
-Better able to cope with stress & anxiety
-Feel more of a sense of purpose & social connection

Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others, are benefits of exercise that go under appreciated.

Emerging research suggests that when exercised, your muscles become “basically a pharmacy for your physical and mental health.”

If you are willing to move, your muscles will give you hope. Your brain will orchestrate pleasure. And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going.

Recreating the relationship that we may have with exercise and why we do it is one of the most important aspects of shifting from disordered and restrictive-driven behaviors & cultivating a happy and lasting lifestyle that is pleasant to keep up 🤍

Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

✌🏼💯LINK to apply for 1:1 coaching

SOURCES:
Psychosomatic Medicine 62:633–638 (2000
PMID: 31142190
PMID: 30627775
Dr. Kelly McGonigal

#mentalhealth #myokines #muscles #moveyourbody #bodyneutral #dietculturedropout #onlinepersonaltrainer #personaltrainer #personaltraining #fitnesscoach #hopemolecules #fitness #hope #antidepressant #strengthtrainingforwomen #prometabolic #exercisemotivation #fitnessmotivation #womenshealth #resilience #trauma #mentalhealthawarenessmonth #explorepage #movementismedicine

You’ve got to earn your right to diet PART 2 Reverse dieting & Nutrition periodization

It’s common for new clients to hire a personal trainer wanting to lose weight (fat loss). While I understand the desire to do this, we can and will get there..

We usually have to enter a different kind of approach before we can actually “diet” for fat loss because ⁣our first intention must be to achieve optimal psychological & physiological baselines.⁣

Most clients have struggled with yo-yo dieting, binge eating, poor relationship with food, negative body image and sporadic consistency with their workouts.
When we first discuss the concept of dieting in reverse, they are naturally hesitant because it’s quite different than what they are used to. 😲

The amazing part throughout this process they realize that achieving maintenance is a massive progress flex! 💪🏻 It still requires lots of effort and consistency.

In maintenance phase you experience:

🔘Better sleep
🔘Improved performance
🔘More muscle
🔘Not 🤔 about 🥘 all the time
🔘Stable energy
🔘Less mood swings😃
🔘Ability to be social🥂
🔘Restore hormone balance
🔘Increased libido😈

It’s important to spend enough time optimizing your metabolism, building muscle, and enjoying your life, so that when & if the time does come to enter a diet phase, things will be easier, an the progress will be sustainable.

Curious to see what this process looks like for you? Apply for coaching here ✌🏼

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#nutritioncoach#nutritionist#nutritionperiodization#reversedieting#reversediet#maintenancephase#chronicdieting#dietculturedropout#sustainablenutrition#eattonourish#nourishyourbody#fitnesscoach#newyorkfitness#hudsonvallyny#newyorkpersonaltrainer

Let’s get BACK to BASICS for Digestion & Absorption

📌Back to basics- Digestion & absorption edition 🤓

It’s important to address these GI basics before thinking you need any advanced protocols.

The biggest culprits I see in my coaching practice is improper stress management, poor chewing and rushed eating! Focusing on these “low hanging fruit” lifestyle changes can make dramatic impacts!

Next is HCL insufficiency, bile salt insufficiency, enzyme insufficiency, and a lack of dietary fiber (Insoluble vs Soluble).

Stomach acid is essential for proper digestion, especially protein and supports the absorption of essential nutrients, such as, Zinc, Copper, Iron, Calcium & B12. Not only does it help with digestion but it plays a vital role in protecting the body from harmful pathogens.

🙅🏻‍♀️Stop: Taking stomach acid suppressors, skipping meals and eating a low protein diet!⁣
✔️Start: Addressing chronic stress, eat a nutrient dense diet, improve your gut / brain connection with mindful eating practices. 🧘‍♀️

Lack of digestive enzymes production which are vital to properly break down the food we eat, can lead to slower transit time and poor nutrient absorption. This can result in feelings of bloat, constipation, acid-reflux, and gas.

🙅🏻‍♀️Stop: Rushing your meals and slouching around after eating.⁣
✔️Start: Supporting stomach acid production, chew your food properly (20-30 Times) and address any underlining gut inflammation. ⁣

Bile release is crucial for the emulsification of fats, so that they can then be properly broken down and absorbed. You won’t get the all the benefits of these healthy fats if they are not properly broken down. 🧈⁣

🙅🏻‍♀️Stop: Restricting fats or consuming too much of the wrong kind, like vegetable oils & fake butter⁣
✔️Start: Getting enough healthy fats in your diet and support stomach acid production

Finally, a healthy and balanced gut flora supports our body to proper digest food and protects from harmful pathogens. 🙌🏻

Complete digestion = more optimal nutrients! 🍽

Interested in working together? Apply here for coaching!

Don’t skip your PRE and POST WORKOUT nutrition!

Your workout may be where you “feel” like you’re getting results, but it’s actually proper nutrition + your workouts that plays a larger role in the results factor.

🍌Nutrient timing is purposely choosing foods around your workouts that will nourish and support your cells for the upcoming physical activity.

It was found that the net protein balance was greater when consuming the protein + carbs before exercise rather than post exercise.⁣

What does this mean?⁣

You get a greater anabolic response (protein synthesis= growth) when consuming pre-workout nutrition compared to post workout nutrition. You get more amino acids into your muscles both during and after exercise when consuming pre-workout nutrition.⁣

💥 PRE-WORKOUT NUTRITION💥:

•Ideal pre-work meal is mostly carbohydrate based.

•20 minutes to 1 hour before exercise:

Simple carbohydrates from fruit like dates, raisins or banana, or a coconut water can give you quick energy. Or a small serving of yogurt with fresh fruit. My favorite is the adrenal elixir with some collagen. AIM for: 6 G protein & 35 g carbs minimum

1 hour (or more) before exercise:

Complex carbs & simple carbs larger meal size & some fiber okay!

Examples: Oatmeal+ collagen with fresh fruit or greek yogurt, rice cake with jelly and dates, sweet potatoes and eggs with fruit.

What about protein before workouts? There is evidence that consuming protein before a workout is beneficial, and while these recommendations include protein, you could increase the amount in your pre-workout meal–experiment with anywhere between 6-20 g and see what works for you!

What about eating a high fat meal before a workout? Fat is the most complex fuel for your body to break down and absorb, and while it’s important for overall health, I recommend consuming low-to moderate fat intake with your pre & post workout meals.

💪POST WORKOUT NUTRITION 💪

 Eating post workout within the right time frame following your workout plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there’s little surprise that women are different than men. Here are a few things to keep in mind if you’re trying to maximize your recovery: 👇
.
💪 Women’s metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.

💪 We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise – especially if you’re doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.

💪 If you delay calorie intake, you stay in a breakdown state. In short, your body won’t start repairing until you take in some food.

💪 Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough.

Fuel for what you’re doing, and fuel for the recovery that your body needs afterwards!

Now enrolling clients! Apply for coaching here!

Not medical advice.

Sources:
PMID: 11440894, 16896166,


Doi: 10.37527.2020.70.3.005

#preworkout#nutritioncoach#nutrition#snacks#fuelyourbody#carbs#carbsarelife#sugar#coconutwater#fruit#carbscarbscarbs#sportsnutrition#onlinepersonaltrainer#personaltrainer#fitness#fitfam#nasmcpt#nasmcertified#nutritionist#nourishyourbody#explorepage#explore#onlinecoach

Fitting in movement into your busy schedule

#trainertips

✅ Schedule it in & Commit
When time is your biggest challenge when it comes to exercise, then knowing what you’re going to do and when you’re going to do it is very important! At the beginning of each week, schedule your workouts like you schedule your meetings or appointments. Create a plan, know what you’re going to do and when you’re going to do it, and commit! You can even have an alternative day to make up your workout if something does happen.

✅Morning or Earlier in the day workouts. Plan your workouts in the morning or during your lunch breaks. This way you dedicate that time for you before the day slips away. Being busy throughout the day usually leads to fatigue by the end of the day and can make commitments to workouts later in the day harder.

✅ Boost Your Daily Activities
Try giving some of your daily activities a boost to get your movement in. Take advantage of every situation. This can be parking a little farther from the grocery store, taking the stairs instead of the elevator, walking while chatting on the phone, or walking during meetings that you do not have to participate in.

✅ Change Your Mindset Around Movement
Movement should not be looked at as an activity that you dread or that takes over your life. We want to view movement as a GIFT to yourself not a chore. If you wake up and think “I don’t have time to workout today” you’re most likely not going to find the time to get it done. If you wake up thinking of it as a priority and how much better you’re going to feel after its done you are more likely to find the time.

✅ Make It Enjoyable
Do something that you actually enjoy. It’s easier to get something done when you like the activity. Focus on what makes you feel the best, helps you to reach your goals, and is rewarding for your mind and body.

What’s the #1 thing holding most back from their goals?

Change of any kind intimidating and it may seem like you have a long way to go in achieving your goals…

Here are some tips for hacking consistency:

1️⃣Focus on 1-2 habits that you can easily commit to start. Get into the groove with them. Next, build one or two habits on top of those, this concept is called habit stacking.

Example: Two daily habits could be eating protein with almost every meal and getting 7-8 hours of sleep each night. Next you could focus on drinking water first thing before coffee and adding in a morning stretch routine.

Building on habits is what creates a routine.

A routine is what creates consistency. Consistency is what creates results.

This is why fad diets, 30 day challenges and 75 hard is a waste of your time. If it’s not based around your own individual health markers, lifestyle and goals, if it’s not teaching you about your own biofeedback and empowering you—You’re likely not gonna stick with it.

2️⃣Focus on what’s being added in and improved. Adding in more protein, more fruits and veggies, more movement etc. (not what’s being taken away or restrained.)

3️⃣However your path looks like on the journey to feeling better it should be rewarding and tied to deep personal meaning and intrinsic motivation.

4️⃣Self-Efficacy is the name of the game- building belief in oneself over time, creating a foundation of knowledge that is a sustainable lifestyle.

Consistency is everything— if what you’re currently doing is too difficult to stick with, it’s not YOU. It’s your approach.

Link for my 8 week foundations program ✌🏼💕

Why women who workout should NOT intermittent fast

From a health standpoint, intermittent fasting is useful – especially for the general population who are not very active and struggling with metabolic diseases.

⚠️ However, if you’re adding intermittent fasting on top of exercise, you aren’t gaining any extra benefits.

❗️ In fact, if you’re a woman, adding intermittent fasting on top of exercise can be harmful to both your performance and your health. ❗️

💥 Women are more sensitive to kisspeptin, neuropeptide that’s responsible for sex hormones and endocrine and reproductive function. Diets such as intermittent fasting and keto disrupt kisspeptin production.

It comes down to kisspeptin, is a neuropeptide that’s responsible for sex hormones and endocrine and reproductive function, which also plays a significant role in maintaining healthy glucose levels, appetite regulation, and body composition. It’s also more sensitive in women than men. When it gets perturbed, our sex hormones aren’t produced and released the way we need them to be. 

Intermittent fasting and keto both disrupt kisspeptin production. When our brain perceives we have a deficiency in nutrients, especially carbohydrate, we have a marked reduction in kisspeptin stimulation, which not only increases our appetite, but also reduces our sensitivity to insulin. This is why research shows intermittent fasting is more likely to cause impaired glucose intolerance in women, but not men.

What happens when we layer exercise stress on top of the stress of denying our bodies an important fuel source? Stress hormones like cortisol rise even higher. As you keep increasing that stress, it keeps your sympathetic drive high and reduces your ability to relax. Your thyroid activity is depressed, which messes with your menstrual cycle. Your body also starts storing more belly fat.

So now you’re looking at disrupted menstrual cycles, higher anxiety and stress, impaired performance and often weight gain—pretty much the opposite of what you’re looking for!

The ketogenic diet has very similar effects on women athletes. We hear people rave about the increased mental focus with a keto diet. In men, yes. They have an increase in their parasympathetic (a.k.a. rest and digest) activity, so they can be more relaxed and present. In women, keto kicks up our sympathetic (a.k.a. fight or flight) drive, so we’re more anxious, more prone to being depressed, and we can’t sleep very well, which again hurts our hormonal health, performance, well being, and body composition.

Sometimes women will contend that these diets work so well for them. And they might for the first three months, because nearly any diet will yield some effects in the short term. The long term effects for women athletes, however, is endocrine dysfunction, increases in abdominal fat, more depression, and a backlash of subsequent fat gain.

Women athletes perform far better in a fed state. Women athletes need to eat. 

💥 The long term effects of intermittent fasting with exercise for women athletes is endocrine dysfunction, increases in abdominal fat, more depression, and subsequent fat gain.

Pretty much the opposite direction of your goals.

👇🏻LMK What’s your experience with IF?

SOURCE: https://www.drstacysims.com/

The importance of Fiber & how to not overdo it.

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount in their diets. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Your fiber intake is a good gauge for overall diet quality.

The idea that more fiber is always better is one of those persistent nutrition myths that has been drilled into us for decades. When someone decides to go on a ‘health kick’ they often start by loading up on the salads, vegetables, whole grains, seeds and legumes because fiber! Only to experience tons of gas, bloating, constipation and heartburn a few days in.

While adding ‘roughage’ to our diet is often recommended, there are some potential downsides to that:

👉 Harsh fibers can be very irritating for our gut, damaging the gut lining.

👉 Your body has to expend a lot of energy to move all this bulk that provides no energy in return.

👉 When too much fiber sits in the gut for too long, it can ferment, causing gas, bloating and acid reflux.

👉 Just think about it: is making something bigger really the solution when you are trying to pass it through a small hole?

This is not to say that all fiber is bad. But overdoing greens and grains especially when your gut is not in an optimal state can end up making you feel worse. I like to stick to more gentle fibers. These include fruit fibers and those from very well cooked vegetables. If your gut is in a good place, you can probably handle more fiber with less problems.

So why the raw carrot salad then? Raw carrots are unique in that they have their own defense’s against bacteria and fungi (ever noticed how much longer you can keep carrots in your fridge compared to other veggies?). The fiber in carrots can bind toxins produced by bacteria and carry it out rather than increasing the amount produced.

Fiber rich food sources are veggies like carrots, peppers, asparagus, bamboo shoots, cooked leafy greens like spinach, kale, chard, fresh arugula. Fruits like apples, berries, oranges, plums, prunes, and avocado.

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, is similar to a new sponge; it needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

By including certain foods, you can increase your fiber intake in no time.

For breakfast, choose steel cut oats (soaked overnight) with berries, served with a side of 3 eggs and sautéed spinach.

At lunch, have a sandwich or wrap on a sprouted whole-grain tortilla or sprouted whole-grain bread and add veggies, such as microgreens and tomato, or a side of homemade veggie soup!

For a snack, have fresh veggies or sprouted whole-grain crackers with hummus and cheese.

With dinner, try brown rice or roasted squash with sautéed veggies along with your protein.

The fiber argument is nuanced. We can’t really make blanket statements about fiber because it really depends on the type of fiber, the state of the individuals gut, what else they are eating, etc. The best way to determine your fiber threshold is to pay attention to how your body reacts and adjust as necessary.

Resistance training with your monthly cycle

Hey ladies🙋🏻‍♀️
Have you ever noticed that you feel different throughout the month during your workouts? 🏋🏻‍♀️

💥 MORE Energy? Stronger? Faster? Leaner?
🌧 Some days are you Less motivated? Experiencing More Fatigue? Gastric distress? Bloat?

It isn’t just in your head, as females, our body’s change week by week depending on where we are within our hormone cycle.

AND LADIES, your body doesn’t care how much you can deadlift or much rather prioritize strength and fat loss goals, when it is preparing to create a life. 💜

Here is what is going on during the the first two weeks of your cycle:

Follicular Phase (Days 1-14):

•Estrogen Increases
•Mood and Energy increase.
•More lean muscle mass
•Aerobic Capacity Increases.
•More Insulin sensitive.
•Strength and overall performance may increase.

This is when you can prioritize strength, power and explosive 🧨 training 💥! Heavy lifts, higher intensity workouts, all that jazz!

Here is what is going on during the different phases of your cycle:
Luteal Phase (Days 15-28):

•Estrogen decreases and Progesterone increases.
•Strength and overall performance may decrease a tad. (this is TEMPORARY).
•Fatigue and Mood may decrease
•Cravings might increase.
•Bloating and Water retention increase.
•Less Insulin Sensitive.

TLTR: When in the last two weeks of your cycle try more calming, restorative exercise like yoga, walking, hiking, accessory/mobility work during the second half.

This would be working WITH your physiology–not against it! 🤍

✌🏼Link in bio to apply for coaching

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#womenshealth#hormones#fitness#womenarenotlittlemen
#fitness#womenshealth