Category Archives: Sports Nutrition

How to shift from Low carb/Keto to a metabolically supportive diet

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First off, YAY! honoring your physiology and your body! Keep in mind this process will look different for everyone, depending on where you are coming from.

•Were you someone that was performing HIIT workouts fasted and eating 50-100g carbs per day?
•Or someone who just cut out breads and pastas throughout the week and binged on them once and while?
•Or maybe you were eating low carb and not even meaning to! That happens too!!

☝🏼FIRST AND FOREMOST- Adding carbs back in slowly is ideal.
Because your body is experiencing insulin resistance, it will be less tolerant to utilizing glucose and starches in particular may be bothersome.

🧂 Keto and low carb are high stress in nature on the body which means rapid mineral depletion. Sodium, Potassium, Calcium and Magnesium are all necessary for proper glucose utilization and overall thyroid health.

The TYPE of carbs you eat matter: Start with raw honey, fruit, coconut water, fruit juices, dairy and see how those feel. These require less insulin.
🍯🍇🥭🥑🍉🍌
Add carbs at every other meal, and slowly increase until you are having carbs with every meal.

MOST IMPORTANT-
Steady and consistent protein consumption. Ideally coming from the most bioavailable sources (animal products).

Slowly drop your fat intake, and gradually increase your carbs. If your dietary intake shifts to high carb and high fat, this will likely cause weight gain. If you want to go ALL-IN on this process (that’s what I did–just be conscious of that fact)

For example: 1800 calories at 70% fat 140 g per day and 15 % carb at 67.5 g per day.
Start by decreasing fat by 5g and increasing carbs by 10g.
1800 daily calories= 135 g fat and 77.5 g carbs. See how your body feels. Stay there for a week at least. Slowly make adjustments so that eventually fat is more like 20-30% of overall calories and carbs are 40-60% of overall calorie intake.

Experiment and let your body lead you in this process!
IF you want more help in this–link for a consultation call is in BIO!

#onlinepersonaltrainer#personaltrainer#onlinenutritioncoach#lowcarb#keto#balanceddiet#dietplan#healthylifestyle#onlinecoach#nourish#carbscarbscarbs#carbsarelife

How Clean Eating can be Damaging to Your Mindset and Health

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One of the most common phrases I hear clients use when explaining their day-to-day food intake is “I eat clean.”

This phrase brings up may feelings for me. So, be prepared for a lengthy post.

The first is confusion, because what does it even mean to eat clean? and What foods are dirty? Also, the meaning varies from person to person. The second feeling is dismissal, because “clean” eating is a flawed trend of diet culture. I believe that as health and wellness professionals our nutritional guidance should be inclusive, keeping in mind cultural background, socioeconomic status, and psychological impacts of our recommendations and programming. Here, I will unpack the key flaws that I have encountered with the “clean” eating trend.

Socioeconomic Status

A recent study by Nutrition Today identified factors associated with low fruit and vegetable intake among low income families and individuals. The most common barriers were: lack of knowledge about healthy foods, lack of availability and access to fruits and vegetables, poor produce quality, and budget constraints. Health and fitness professionals likely mean well when recommending “clean” eating in their individual nutrition protocols or incorporating “clean” eating challenges into their group training programs. The barriers listed above, which are closely correlated with socioeconomic status and geographic location, may make “clean” eating an unrealistic or unachievable goal for the client.

“Cost of fruits and vegetables and income level are particularly influential on fruit and vegetable purchases, even more so than educational level, emphasizing the importance of budget when making fruit and vegetable purchases.”

Key Take Away: BUDGET MATTERS when making fruit and Veggie purchases.

With this new found understanding, I have completely changed how I communicate produce recommendations with my clients and in my social media content. I now understand that only a small fraction of the population can afford or even access organic foods. This is an example of socioeconomic privilege, so keep these barriers in mind when creating your programs or social media content.

I personally do care deeply about organic gardening and farming practices, and choose to buy organic when it is available, but I curate my nutrition recommendations through the lens of my clients.

White-Washing of Nutrition

Cultural foods should be considered when planning a nutrition protocol. “Clean” or “Healthy” Eating trends often demonize culturally significant foods by labelling them as “unhealthy.” An example I saw recently on in Instagram post instructed readers to “Eat less rice.” Further down the caption it classified Mexican food as “a cheat meal.” Nutrition advice should never criticize a client’s identity or culture. As coaches, we should be helping our clients understand nutrition while also making room to embrace their heritage. A sound nutrition program can be applied to family meal time, and should be all-inclusive. The meals will be good for the whole family*, and will result in a higher adherence rate by the client. (*Any specific and medically indicated meal plans that may not be suitable for the entire family should be started after consultation with an appropriate medical provider.)
⠀ ⠀⠀⠀⠀⠀⠀⁠⠀
All foods can fit a meal plan, and all cultures must fit; not as “cheat meals,”⁠ but as weekly staples that provide nourishment and connection.
⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⁠⠀

Orthorexia: Obsession with Eating Foods Considered “Healthy”

Eating nutritious food is good, but if you have orthorexia, you obsess about it to a degree that can damage your overall well-being. Orthorexia is not an official diagnosis, but the basic idea is that it includes eating habits that reject a variety of foods for not being “pure” enough. Eventually, people with orthorexia begin to avoid whole meals that don’t meet their standards or that they don’t make themselves.

Signs You may Have Orthorexia

  • Worry about food quality. High levels of concern about the quality and source of foods you eat could lead to anxiety.
  • Avoid going out to eat, or avoid eating food prepared by others out of fear that foods you don’t prepare yourself won’t meet your standards.
  • Fear sickness — worry about how “clean” food is, or if it’s “bad” for your health.
  • Show physical signs of malnutrition. When you limit the variety of foods you eat, you may not get all the nourishment you need. You could lose weight as a result.
  • Bury yourself in food research. It’s one thing to spend a few minutes scanning a product label or surfing the web for more information on ingredients. But with orthorexia, you may spend hours thinking about food and planning meals.
  • Refuse to eat a broad range of foods. It’s normal to pass on some foods because you don’t like the way they taste or the way they make you feel. But with orthorexia, you might decide to drop whole categories of foods from your diet — grains, for example; or any foods with preservatives, gluten, or sugar; or all foods that just don’t seem “healthy”; or all of the above.
  • Fear losing control. You feel that you’re doing the right thing by eating healthy. But you may also be afraid that eating even one meal you didn’t prepare — including dinner at a restaurant — can be disastrous.
  • Be overly critical of your friends’ food choices. At the same time, you may have no rational explanation for your own.
  • Find yourself in a vicious circle. Your preoccupation with food causes you to bounce between self-love and guilt as you change and restrict your diet.

How Clean Eating is Damaging to Female Physiology

“Clean Eating” can mean different things to different people, but here are some of the most common “Clean” eating behaviors I see among women:⠀⠀⠀⠀

1. Avoiding red meat and eating mostly chicken.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Subscribing to a low-carb or plant-based diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Prioritizing raw veggies and salads.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Snacking on nuts in excess.⠀⠀⠀⠀⠀⠀⠀⠀
5. Eliminating dairy, gluten, or sugar.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Before you feel attacked, I have done ALL of these things. My goal is not to hurt feelings, but to convey the fallacy of “clean” eating-it is just another scam perpetuated by diet culture, and WILL wreak havoc on your hormones. Here’s why:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉Poultry does not contain the same density and multitude of nutrients found in red meat (i.e., B vitamins, iron, and zinc). Moreover, eating the same food on repeat can cause food sensitivity. Variety is always better!⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Excessive raw vegetables in the diet can negatively impact thyroid function, causing suboptimal metabolism and slowed digestion.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Thyroid hormone conversion requires glucose, and low-carb diets take away the body’s preferred source of energy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 A plant-based diet lacks bioavailable vitamins, minerals, and protein; all are required to support healthy hormones. Sorry, don’t hate the messenger!⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Nuts and seeds are difficult to digest and can irritate the gut. Polyunsaturated Fatty Acids (PUFAs) in general are anti-metabolic and can contribute to inflammation when eaten in excess.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Eliminating whole food groups = less nutrient variety and less food options that can result in food sensitivities! It can also lead to issues with food restriction behaviors that are stressful on the body. (Extra stress is never good!)

I believe using the phrase “clean eating” is a damaging part of diet culture influence and as health and wellness professionals, we can and should be providing sustainable nutrition protocols that are curated to the needs of each client and are culturally inclusive, and rooted in evidence-based science.

SOURCES:

Huang, Yancui MS; Edirisinghe, Indika PhD; Burton-Freeman, Britt M. PhD, MS Low-Income Shoppers and Fruit and Vegetables, Nutrition Today: 9/10 2016 – Volume 51 – Issue 5 – p 242-250
doi: 10.1097/NT.0000000000000176

Low-Income Shoppers and Fruit and Vegetables: What Do They T… : Nutrition Today (lww.com)

Orthorexia Nervosa: Signs & Treatment (webmd.com)

How clean eating is hurting your hormones-Women’s Health Dietitian Nutritionist Amanda Montalvo, RD, FDN-P

Intuitive Eating or Intentional Nourishment?

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Intentional nourishment is one of the most fundamental aspects of my practice.

🙌🏼While listening to our bodies is HUGE, and listening to our feelings is an important part of mental health and healing.

⚠️What if your hunger and fullness cues are off? Most of my clients (and myself) do not always wake up hungry, or have sufficient appetites due to chronic stress & metabolic downregulation, therefore focusing on the MECHANICAL EATING side of things is important.

If you are sick? You still need to eat.
If you are stressed AF? You definitely need to eat.
Just not feeling hungry? You still need to nourish your cells.

⚠️What if we have never been taught to listen and trust our intuition? What if we have never listened or honored our biofeedback before?
What happens in times of weakness or doubt?
What prevents you from reaching out to a quick-fix diet or your old ways again?

⚠️ALL OF THESE questions are why I am not the biggest fan of intuitive eating, yet I believe the book and the principles are ground-breaking for yo-yo dieters and important to understand FOR SURE. 💯

💜Nourishing with intention takes intuitive eating much deeper, it is a fusion of body, brain and feelings. It’s creating and maintaining a balance amongst knowledge, hunger cues, feelings and cravings.

💜Practicing nourishing with intention until you find your balance and can trust your body again.

🥰Join my FB group for more support 🌀Wellness Simplified🌀 | Facebook

Adrenal Elixir Recipes

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The idea of the adrenal elixirs is that it takes stress off the adrenals by providing sugar + replaces vital nutrients that have been lost while under stress.⁠

When our bodies react to stress and make cortisol, magnesium is also released to help the body cope and make more energy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Along with magnesium, sodium and potassium are also used up during this process to alter our blood pressure, build alertness, and help our bodies make more energy to respond to stress. ⠀⠀⠀⠀⠀⠀⠀

These elixirs can be used as a tool to sip on between meals and should instantly calm you down, make you feel more relaxed and grounded. It can be used as needed, usually 1-3x per day.⁠ Particularly good for those with poor blood-sugar handling, compromised liver function, low thyroid, and prone to hypoglycemia. Prevent a blood-sugar crash (and the damaging adrenalin rush that comes with it) by slowly sipping on this mix between meals, during exercise or as a complete and highly replenishing snack. A balanced mix of protein, carbohydrates, fat, electrolytes and other minerals.

Recipes:

There are two main options for adrenal cocktails, first is with electrolyte powders which involves less ingredients and good for those with blood sugar concerns/insulin resistance.

  1. Rayvi makes mineral intake easy. Support energy and vitality by properly hydrating your cells and providing an antioxidant boost. CLICK HERE TO SHOP! Rayvi also has a free guide with more recipes you can download off their site!
  2. Another option available off Amazon is Jigsaw Health Adrenal Cocktail with Whole-Food Vitamin C! Click here to shop!!

The other option is making your own beverage at home.

A good adrenal cocktail usually contains the following:⁠
⁠
☀️ 4 oz. Pure Juice (orange juice/lime juice)

☀️ 2 oz coconut water ⁠
☀️ 2 tbsp of A saturated fat (cream or kefir)⁠
⁠
☀️ A little bit of protein (2 tbsp collagen)⁠
⁠
☀️ Pinch of sea salt⁠
⁠
If you can’t do collagen, a clean casein powder or goat’s milk whey pairs nicely. Or omit the fat and protein and opt for a piece of parmesan cheese on the side of your salted juice.⁠

If you can’t do dairy, replace the cream for an additive free coconut cream.⁠

If you can’t do OJ, you can use guava juice, mango juice or papaya juice. 

⁠#vitaminclub#orangejuicebrand#potassium#foodideas#nourishment#nourishnotpunish#complexcarbs#nourishyourself#functionalmedicine#nutritionist#holisticnutrition#pcosfood#pcosweightloss#carbscarbscarbs#carbsaregood#hormonebalance#hormoneimbalance#hormonebalancing#bedtimesnack#stressrelief#stressedout#periods#pms

Is bloating a normal symptom?

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Reposted from Sam Miller Science

One of the most common biofeedback complaints is about bloat, distention, or other maladies pertaining to digestive discomfort.

Let’s start with then basics: You eat food to nourish our cells. If you make poor food choices or if your body cannot digest, absorb and utilize the food due to poor digestive function you might develop signs, symptoms and/or a diagnosable illness.


As I spent more and more time in the trenches with clients, I realized that many folks considered things to be “fine” even if they were bloated, or considered good digestion to be going to the bathroom a few times per week.

Gut dysfunction and digestive disarray does not only influence “gut health” but a myriad of other aspects of health.
Persistent bloat is not only NOT normal, it can be unhealthy, and a biofeedback indicator that something else is off.


Remember: Digestive insufficiencies contribute to a wide range of health issues including headaches, depression, arthritis, foggy thinking, autoimmune illness, autism, fibromyalgia, chronic fatigue, multiple sclerosis and more.
Bloat, distention, and poop problems can point to:

  • Inadequate fiber & water intake.
  • Excessive fiber intake.
  • Disrupted circadian rhythm.
  • Nutrient deficiencies.
  • Immune problems.
  • Hormone imbalance.
  • Potential Medication Side Effects

This is why tracking digestion is imperative, along with other lifestyle practices like, well, CHEWING your food adequately! 😂

5 Fundamentals of Eating for a healthy Metabolism

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All the awesome tidbits of info, health tips and hacks can feel overwhelming if we don’t have the core fundamentals down.

And eating for cellular health really shouldn’t be complicated- so I created this blog to help you focus on the core 5 fundamentals of supporting your metabolic function.

5 Fundamentals of Eating for a Healthy Metabolism:

1️. Ditch Poor Quality Fats aka Polyunsaturated Fatty Acids (PUFAs)these “winter” fats translate to the body: slow down, cool down and prepare to conserve. This is why bears and squirrels load up on nuts and fatty fish before hibernation. If we want to be a 98.6 degree, high functioning human, we need to eat fats that align with this- aka saturated and full of fat soluble vitamins.⁠⁠ ⁠

2. Eat Bioavailable Animal Proteins: Amino acids are the building block of our tissues: gut, skin, liver, organs, etc. need a wide variety of amino acids to function optimally. Plant proteins are very hard to digest, absorb and assimilate, which is why we don’t rely upon them during a time of healing. We want to provide an variety of easy to digest “building blocks”. Focus on eggs, high quality dairy, grass-fed beef, pastured poultry, wild fish and shellfish, bone broth, collagen and gelatin.

3️. Eat Easy to Digest Carbs: Where amino acids provide structure, carbs provide glucose aka ENERGY. We need both to function optimally. Specifically the brain and nervous system, which will flood over into our endocrine system. When the body doesn’t have enough glucose, this IS a stressor and the body reacts accordingly. ⁠Make sure to get plenty of high quality dairy, fruits, root vegetables, squashes, raw honey & maple syrup.

4️. Get As Many Nutrients from Food As Possible: Instead of focusing on all the foods to restrict, we need to focus on getting all the raw materials our body needs to function. This is when we start to value nutrient dense foods like fruits and organ meats and rich broths and shellfish and raw cream. Fat soluble vitamins, minerals and antioxidants are needed in abundance.⁠

5. Be Mindful of Digestibility Always: This goes with the point above. It doesn’t matter if a food has all the nutrients in the world, if there are bunch of anti-nutrients that bind to minerals and proteins in the gut and prevent you from digesting and absorbing them, the food may be causing more burden than benefit. You are not a cow, nor do you have 3 stomachs to digest like a cow. Nuts, Seeds, Beans, Grains & Leaves should be sprouted, cooked, soaked or prepared in a way that allows us to receive benefit from them.⁠ Keep in mind, food is simply information and tells our body about its environment- then, the body acts accordingly.⁠ If we want our body acting in a certain way, we eat and live a certain way.

Diets vs Pro-metabolic Nutrition

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Throughout my career, I’ve seen clients who have tried it all.  Weight Watchers, Fad diets, yo-yo diets resulting in irrational fears around foods, and not learning much in the process.

In the pro-metabolic community, we eat to nourish our bodies. By prioritizing your health as a means of losing weight, because a body in balance can do amazing things.  
When on-boarding new clients, a lot say:

•”What foods should I avoid? Is this food ok?”

•”I’ll do whatever you say, I’m so frustrated with how I look in the mirror” 

I get it, we all seek certainty & clarity. “Tell me the rules, I’ll be good and follow! Sell me that product- I’ll do anything BUT trust in my self and the process so I can put the work in.” 

You see, this is why diet culture fails you, These diets/approaches including harsh rules. restriction, avoiding certain foods . Not how to support and to nourish YOUR body.

Pro-metabolic community flipped my world upside down. Rather than excluding foods, it’s all about inclusion, nose-to-tail animal consumption, broths, more nutrient-dense sugars, and eating saturated fats – foods that have either been neglected or demonized by mainstream health and fitness. 

These foods have more bioavailable nutrients. They are easier to digest. And they don’t contain anti-nutrients that inhibit the processes within the body. This is how to support your metabolism. (Your metabolism is all the chemical processes that occur within your body.) And these foods enable all these processes to happen easier with less inflammation and fewer issues. They improve pulses, body temperature and biofeedback like digestion, sleep, stress, energy, mood, etc. This means your body is functioning in the best way possible 

🙌

An emphasis is placed on grass-fed, humane certified protein sources, root veggies, quality dairy, ripe fruits, and all-natural sweeteners (like raw honey).  Please, do what you can afford.

You are eating to nourish. Providing for your body out of self-respect. Pro-metabolic eating may combat the reason you may be experiencing the binge-restrict cycle. When your body gets what it needs, you don’t experience cravings anymore. 

 When working with clients, they create their own nutrition plans based on my guidance and week to week We adjust it, to improve their symptoms, ultimately to reach their goals and find their OPTIMAL – that will look different for everyone. This is why education, monitoring biofeedback and intentionally nourishing our bodies are game changer. 

The two supplements I recommend to ALL female clients:

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There are VERY FEW supplements I recommend these days, but these two are crucial.

Vitamin E works as a powerful antioxidant in the body. ⁣ It has many benefits for hormone health. Because vitamin E is anti-estrogenic, it helps reduce the binding of thyroid hormone. When we have too much estrogen, we bind more thyroid hormone and make it inactive leading to thyroid symptoms. Vitamin E also works closely with selenium to convert T4 to T3. 🤓⁣
⁣
Because of this it helps to combat the following:⁣
-inflammation⁣
-excess estrogen⁣
-heart disease⁣
-fertility issues⁣
​⁣
What I find most fascinating about vitamin E is specifically how it reduces the impact of excess estrogen. Vitamin E acts a lot like progesterone in the body and has several functions that are the opposite of estrogen. ⁣
⁣
This is why it’s so helpful for those that struggle with intense PMS/painful/heavy periods.⁣
​⁣
How do you know if you need vitamin E? ⁣
⁣
One big sign is excess clotting during your period, although anyone that deals with PMS, heavy/painful periods, or estrogen dominant symptoms can benefit.⁣
⁣
If you have excess estrogen, this also increases your body’s requirement for vitamin E. It’s also depleted by the birth control pill. ⁣
⁣
One last thing! Vitamin E can be helpful for sunburn and skin issues. You can use it internally and topically. ⁣
​⁣
Before you go run out to buy the closest vitamin E supplement, make sure it is made with MCT oil. ⁣
⁣
That’s going to be the most absorbable form. Avoid anything with soybean/canola/sunflower/flaxseed oil. Those will be inflammatory since they are not stable at high temps (they won’t preserve the vitamin E).⁣

**PLEASE consult with your doctor before starting this supplement**

BEEF LIVER: For most of human history, we consume the whole animal (nose-to-tail) with deep respect and profound purpose. One part of the modern diet that is missing is organ meats.⠀Muscle meats are comparatively nutrient poor compared to organ meats like liver, heart, & brains.⠀Every traditional society at organ meats, because they pack with nutrients like no other food on earth.⠀Liver, especially that of pasture-raised animals, is nutrient-packed – regardless of the species.

The liver holds & distributes the most powerful nutrients that mammals use.⠀
⠀
When light hits the skin, it sets off a cascade to convert a photon to a molecule in the body, that is wrapped in fat, stored in the liver, & delivered all around the body to the DNA.⠀
⠀
Does that sound important?⠀
​⠀
One part of the modern diet that is missing is organ meats.⠀
​⠀
Muscle meats are comparatively nutrient poor compared to organ meats like liver, heart, & brains.⠀
​⠀
Every traditional society at organ meats, because they pack with nutrients like no other food on earth.⠀
​⠀
What Are the Different Types?⠀
⠀
The most common types include:⠀
•Liver: nutritional powerhouse of organ meats, beef liver beats nearly everything for nutrients.⠀
• Tongue: more of a muscle. It’s a tender and tasty cut of meat due to its high fat content.⠀
• Heart: The role of the heart is to pump blood around the body. It tastes like fillet steak & is PACKED with COQ10.⠀
• Kidneys: Here we have minerals in perfect balance.⠀
• Brain: Considered a delicacy in many cultures, a concentrate of the building blocks of neurons.⠀
⠀
Other factors:⠀
• Iron: contains heme iron, which is highly bioavailable, so it’s better absorbed by the body than non-heme iron from plant foods⠀
​⠀
• Great source of choline: Organ meats are among the world’s best sources of choline, which is an essential nutrient for the human brain⠀
⠀
Liver is an important source of retinol, which is pre-formed vitamin A. Just 3 oz of beef liver contains 26,973 IU of vitamin A, while pork liver & chicken liver contain 15,306 IU and 11,335 IU, respectively. (Vegetable sources do not contain this active form).⠀
​⠀

Vitamin B-12 which is naturally synthesized in human body is very important resource to generate genetic material, red blood cells (RBC) and neurological health as well.

A 65-70 gram beef liver slice has around 2000% of recommended daily allowance (RDA) of Vitamin B-12 and 900% of RDA of Vitamin A for adult females.

Vitamin A is prime source of vision, cell activities and reproductive health.

Riboflavin a protein required for good metabolism and same amount of Beef Liver provides around 200% RDA of Riboflavin for female adults and 185% for males. Riboflavin is also helpful in maintaining healthy skin.

Zinc is a mineral which is necessary for daily body activities like- immunity, cellular metabolism, protein and genetic material generation etc. A 65-70 gram slice of beef liver provides zinc amount- approximately 125% RDA for female adults and 90% RDA for male adults.

Also, Iron is another mineral and everybody is aware of its function in the body. It forms hemoglobin in the red blood cells which carries oxygen to body-cells for breaking down the digested food to produce energy.

While I have been exploring traditional recipes incorporating liver as a whole food, the capsules have been a great way to start!

Note: the nutrients vary depending on the quality of the forage & whether the animals were out on pasture or in confinement. It’s best to source your organs from your local farmer, whose practices you trust.

I am not affiliated with either company: These are the two brands I’m currently using.

Mito-life Vit. E https://www.mitolife.co/products/pufa-protect-vitamin-e

Beef Liver Caps (1x per week) https://ancestralsupplements.com/desiccated-livernutrition

Is fruit bad for you?

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The answer is: NO!
I feel bad for fruit, it’s gotten such a bad reputation over the years! 🤪 It is nature’s candy after all 🍬😁

🍉Evidence suggests that fructose can cause harm when consumed in excess. However, there is not enough fructose in fruit to cause concern.

🍎Whole fruits take time to chew and digest. Because of this, you feel fuller and your body can easily tolerate the small amounts of fructose.

🍉When you’re craving sugar- it’s likely your body needs it. Try incorporating fruits, root veggies and other healthy sugars like raw honey, coconut sugar and maple syrup in your diet.

🍊Ripe, seasonal fruits, tropical fruits, stewed and cooked fruits, jams and jellies are packed full of bioavailable goodness.

🍐Consumption of carbs is essential for a robust hormonal function.

Fruit is:
•Rich in minerals
•Superior Hydration
•Vitamin C-very important for immune function
•High in Fiber: Fiber, especially soluble fiber, has many benefits, including reduced cholesterol levels, slowed absorption of carbs and increased satiety. Plus, studies have shown that soluble fiber can help you lose weight 🙌🏼

•Antioxidants: Various vitamins and minerals are called antioxidants, which help protect cells from damage caused by free radicals. ✨

•Nutrients. fruits tend to be high in several vitamins and minerals that many people don’t get enough of, including vitamin C, potassium and folate.

🍍Fructose stimulates only modest insulin secretion and does not require the presence of insulin to enter cells. And Can help the body use glucose better.

🍒In closing, there is plenty of evidence that shows that a high fruit intake is associated with a lower risk of serious diseases like heart disease, stroke and type 2 diabetes.

#eatyourfruit#fruitislife#fruit#healthylifestyle#nutritionist#nutrition#onlinepersonaltrainer#onlinetraining#onlinenutritioncoach

You’ve got to EARN your right to diet….

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Most of new clients hire a personal trainer wanting to lose weight.
⁣
But ☝️ we usually have to enter into a different kind of diet before we can actually “diet”.⁣
⁣
Here’s why this process is important:
⁣
Most people come from a place of chronic dieting with only short periods of over eating…when they get sick of this yo yo approach to “dieting”⁣
⁣
It’s not unheard of for new clients to have been attempting a calorie deficit (and typically over-exercising) for 90% of their “fitness journey” 👉 meaning that their bodies are already in a stressed out, down-regulated state.⁣ (This was me up until May 2020. )

⁣
Instead of exacerbating this stress with MORE exercise and LOWER calories…⁣
⁣Our first goal is an optimal psychological and physiological baseline.⁣


⁣This is where you “earn the right” to diet; think of it like your buy in.

This could mean building/finding a sustainable maintenance calorie intake and amount of exercise.⁣
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For others it might mean even pushing past this and eating in a small surplus to create an environment that’s extra supportive of muscle building for a period of time.⁣
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*USUALLY* this looks like a progressive, structured increase in calories and revamping workout programming to be more focused on strength training instead of mostly cardio-based 🏃‍♀️⁣

So where to start? Use the chart below to get an idea of daily calorie amounts, 1800-2100 calories per day, 25-30% coming from Protein. Focus on eating enough food, tracking your biofeedback (Sleep, Hunger, Recovery, Energy, Digestion, Stress) and see how all that improves.
⁣


⁣
Chronic dieting and over exercising often comes with the need for mindset shifts FIRST.⁣

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Jumping into more dieting when you have already been dieting frequently, or if you’ve even just dieted too recently, can quickly lead to you spinning your wheels:⁣
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🚫more metabolic adaptations (not good)⁣
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🚫muscle loss (really not good)⁣
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🚫no progress being made, even perhaps when taking things to extremes.⁣
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The “diet before the diet” is just as important than the diet itself when it comes to mind & body changes over time.⁣
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Please spend just as much, if not more, time optimizing your metabolism, building muscle, and living your life, so that when the time does come to diet down, things will be easier & allow for HEALTHY progress 💞⁣

Thank you Coach Kasey Jo for original post and inspiring this content.

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