Tag: balanced eating

Meal Prep Hacks!

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Would you consider yourself more of an organized planner or a last-minute, go-with-the-flow type of person?  I am definitely an organized planner and like to be prepared for the things I can. One reason why I like to be prepared is because I really dislike being hangry!  I always have staple foods in my freezer, fridge, pantry, vehicle, work drawer, and purse. Yes, purse. I get hungry frequently and am prepared to combat the low blood sugar and hanger with a quick snack.  Meal prepping is another thing my husband and I do to be prepared. With meal prep, our breakfasts and lunches are ready to go for the work day and dinner is either prepped and ready to heat up or cut up and ready to throw on the grill or in the oven.  This saves us so much time and we are able to enjoy other things during the week.

Here are some meal prep hacks to help you feel more prepared for the work week/weekend and maximize your time doing the things you enjoy.

  • Make a grocery list and look up a couple recipes if you are craving a specific type of meal
  • Cook foods in bulk.  Think protein sources, rice, potatoes, roasted veggies, egg bakes, oatmeal, etc.
  • Invest in a crock pot or instant pot if you don’t already have one or the other. Prepping made easy and fast
  • Get some good storage containers that fit in your fridge and in your lunch bag
  • Prep for ~3-4 days at a time.  Food will stay fresh and you will have more time to relax and enjoy other things around meal times
  • Always have staples in your pantry, fridge, and freezer (jasmine rice, eggs, whole grain pasta, frozen veggies, nut butters, olive oil, potatoes, canned tuna, frozen chicken breast or sausage, oatmeal, frozen fruit, protein bars)
  • Keep plenty of spices and healthier sauces on hand to add some flavor to your meals
  • Balance your meals.  Think a protein source, carbohydrate source, veggie, and healthy fat source.  This will keep your blood sugar stable and your meals tasty
  • Put a few days worth of meals together in containers and label them. Ready to grab and go
  • Make it a date.  Schedule your meal prep time and put it in your calendar. Sometimes it takes 30 minutes and sometimes 2 hours.  Regardless, it will save you more time during the week

With these hacks, meal prep will be easy and a huge time saver.  Your mornings will go smooth and you won’t have to think about what to have for breakfast, lunch, or dinner because you will be prepared. Throw on your favorite tunes or tv show in the background and get cooking!

 

Be well,

Coach Janna

Social Enjoyment and Nutritional Anxiety

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Sunny.  Blue sky.  Longer days.  It must be getting close to summer here in Minnesota.  We never know if a mid-June snow storm will interrupt those plans, BUT one thing is for sure, patio season has arrived.

The vitamin D is fantastic for our health and mood, however, when spring and summer roll around we often find ourselves with invites to more weekday happy hours and weekend get-togethers.  The summer holidays bring barbeques and outdoor ball games bring hotdogs, beers and my all-time favorite, soft pretzels.  One thing many of us struggle with is how to balance having a social life, especially during the resurgence of quality weather, with sticking to a healthy life-style.

It is likely unrealistic to eat a 100% clean diet 100% of the time and never leave your house to enjoy an outing with friends and family.  Will this approach grant you a lean body and a six-pack of abs?  Maybe!  I say maybe because no matter how hard we try or how strict we are some of us will never have abs – trust me I know.  However, I challenge you to ask yourself if this sacrifice worth the potential outcome.  For some, the answer may be yes.  Maybe you have goals to be an elite level athlete or a fitness competitor of some sort and this sacrifice is necessary to that process and worth it to you, that is absolutely okay.  I would hazard that most of us do not fall into the above category or if we do, it may be temporarily.  Chances are most of us are in the process of obtaining or maintaining a healthy lifestyle.  If that is you then the moderation really is the answer.

YES, you can attend social functions and enjoy family and friend get-togethers at any stage of your healthy lifestyle process.  I am including a few tips below to help maximize your social enjoyment while minimizing your nutrition anxiety when the inevitable situations arise.

  • If you have a big night out planned front-load your protein intake for the day – we tend to intake more carbohydrate and fat heavy foods when we go out so including protein with your earlier meals will keep you satisfied and ensure you are more balanced at the end of the day
  • If you have a brunch or a mid-afternoon party maybe elect for two meals versus three hat day since you’ll likely intake more than normal
  • Show up to a gathering having eaten a small (protein heavy) meal close to arriving.  You will feel more full and less likely to pick at foods you may not even really want
  • Have a glass of water for each drink you enjoy
  • Instead of having a full drink try adding a calorie free pairing – you can make a white glass of wine more refreshing and less calorie dense by splitting it with seltzer water – la croix is all the rage these days
  • Check out the menu before you arrive at a restaurant so you can come up with a plan. You can always ask for things to be prepared without oils and butters, dressing on the side, etc.
  • Bring your own healthy dish to a party or barbeque so you know you will have a choice you can enjoy without stress
  • Select a lean meat or fish to pair with an indulgence or pair an indulgent burger with greens
  • Stash a protein bar and or beef jerky in your bag – this can be a great relief if your hunger creeps in and is a convenient choice

Enjoy your life but remember moderation really is key.  One indulgent meal or a fun night out will not sabotage your healthy lifestyle or progress and no food is a bad food.  Life is meant to be lived to the fullest.

If you want to know more about how you can maintain a healthy lifestyle and enjoy your life email me!  nutrition@uptowncore.com

 

-Amy Moser

Balancing Act

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How to stay on track during the busy summer

We hear it all the time. Balance. Everything in moderation. Too much of something is usually never a good thing.  But how? How do we balance work, fun, stress, nutrition, exercise, sleep, etc? Some people are great multi-taskers and doers, others not so much and need to focus on one thing at a time.  In my opinion, simplicity and happiness is the answer. Keep it simple, don’t overthink it, and make sure it brings you happiness.

I don’t know about you, but my summer brings a lot more social activities, weddings, BBQs, patio meet-ups, and sporting events.  These typically involve eating out or meals that I do not prepare, alcohol, more sitting that moving, and great conversations. If this is happening at least a couple times a week it can get overwhelming and cause some anxiety in a lot of people.  I love going to these fun events because they bring me happiness, but sometimes the guilt sets in the day after indulging.

The way I have dismissed the guilt and tackle the busy nature of summer is to make sure I am balancing the things in my life.  I eat nutrient-dense foods every day, drinking plenty of water, getting in daily movement or exercise (variety), prioritize sleep, and take time for me FIRST.  If my life is way too busy or if I am feeling much too overwhelmed or stressed, I have learned to say no. Setting yourself up for the summer chaos by taking care of yourself and your health first is going to make you feel much better about indulging at social outings.  It’s about the balance. Here is an example:

There is a potluck BBQ/bonfire on a Saturday afternoon.  I know I am going to eat there and try a lot of rich foods and also have a few alcoholic beverages.  Here are some tips on how to stay balanced and on track:

  • Eat a nutrient-dense, healthy breakfast. My go-to, well-rounded breakfast: egg/egg white/turkey sausage veggie scramble with a side of fresh fruit or a side of oatmeal topped with berries and some peanut butter.
  • Get in a workout, a hike, bike ride, or a long walk (No, NOT extra exercise because you are indulging later. Just get some movement in!)
  • Drink plenty of water throughout the day (and bring a full water bottle with to the BBQ)
  • Have a lighter lunch with plenty of vegetables, a good protein source, and some healthy fats (Bed of greens topped with fresh veggies, grilled chicken, and avocado with homemade vinaigrette)
  • Make a healthy side dish to bring to the BBQ so you know you will be eating a side of something you prepared at home
  • Have a snack before you go to the BBQ. NEVER go on an empty stomach. That often leads to binging and getting uncomfortably full. Favorite snacks: greek yogurt with chopped nuts or granola, cottage cheese, an apple with cheese, veggies dipped in hummus, a rice cake topped with deli meat and cheese, or a couple hard boiled eggs
  • At the BBQ focus on the social aspect and time with your friends and family
  • Decide how many alcoholic beverages you are going to have at the BBQ (a reasonable amount) and stick to it.  Going overboard with the alcohol can easily lead to going overboard with food as well
  • When you are hungry, dish up a balanced plate with a good protein source, some veggies if available, and try a couple small servings of other sides. Do not overload your plate because you can always have more if you are hungry
  • Do not immediately go up for seconds or to try other foods. Give your body some time to digest and feel how satisfied you really are
  • Enjoy the party. Socialize, play games, relax
  • Be home at a reasonable time to get in your zzz’s

Now it is the day after the BBQ.  Maybe I feel tired or I drank and ate a little bit more that I had planned.  That is OK. Now here is what I DO NOT do the day after some indulging:

  • Lay around and feel guilty for indulging the night before
  • Go exercise for longer than normal to try and burn off the food and alcohol I consumed last night
  • Restrict calories and food because I ate way too much yesterday
  • Eat zero carbs because “carbs are bad and can make you fat”  

*See Coach Dane’s last post about Carbs

  • Go get a really greasy, delicious breakfast, order pizza for dinner, and then eat a pint of ice cream because I already ate a ton and indulged yesterday, so my weekend is already ruined. What’s another day.
  • Lay and sit around all day binge-watching netflix (Hey, sometimes you need that, though)

The next day, carry on like any other day.  It is a new day. Yesterday is behind you. Eat nutrient-dense foods, drink plenty of water, get in a quick workout or go on a walk, read a book, watch some netflix, etc.  Do you see what the difference is between your average day and the day after indulging? Absolutely nothing. It is balance. It may take some time to be compassionate with yourself and kick the guilt out, but it can and will happen.  You can train yourself to have balance with everything in life, not just your nutrition. Stay tuned for future posts on how to balance other things in life.

My challenge to you this summer is to try and find that balance that brings you both happiness and health.  Do the things you enjoy doing and leave the guilt behind. You only have one life to live. If you need some help, our nutrition coaches at Core Health Chiropractic are here for you.  Please contact us at nutrition@uptowncore.com

Be well,

Coach Janna

Carbs: The Good, the Bad and the Ugly

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Carbohydrates:  Good or Bad?

“Oh I can’t eat that, it has carbs in it.”   Really?  Is that how people view carbs?  The evil macronutrient you are to avoid at all costs?  Don’t vegetables have a carbohydrate content!?  Sure, excess carbohydrates, which require water for storage, can lead to weight gain.  However, excess of any macronutrient can lead to weight gain!  The basic idea of a diet builds around energy balance.  In the case of a lower carb diet, the restriction typically leads to less energy in.  If coupled with exercise and proper energy out, someone loses weight.  It should be that simple.

But we do need carbs, especially athletes and active people.  Why do we need carbs and what are they good for?

For starters, we all need carbohydrates as energy transfer depends on it.  Our brain and red blood cells also need a continuously available supply of it.  We should get these complex carbs from high fiber sources including vegetables, fruits, legumes, and whole grains.  This leaves us feeling full longer.  Highly processed carbs digest quickly and lead to spikes in blood sugar and typically coming along with high amounts of sodium and preservatives.  (HINT:  Eat real food!)

Now that you know you need carbs, you could be strategic about when you eat them if you want to dive deep in to your nutrition.  Build your carb intake higher around your workout times to help fuel energy!  Carb intake will vary per each athlete.  Many endurance athletes have an ectomorph build.  They are often tall, lean, have trouble putting on mass and they tolerate carbs very well.  A power lifter in a strong man competition may need far less carbs to fuel their body and rely more on protein and fat.  The most important factor of carb intake is not to avoid it, but rather to work with your coach to understand how much you need and where to get useful carbs from.

Move well.  Eat well.  Be Well.

Written by,

Dane Schneider, Pn1

dane@springhillgc.com

Fish out of Water

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Hydration and the importance in our everyday lives

Many people may not think about hydration when they think about nutrition.  This is an important topic as the weather has made a drastic change in the last few weeks.  The human body’s make-up is about 50-70% water. Even a small amount of dehydration can result in a decrease in cognitive functions including short-term memory, alertness, and concentration, as well as many other bodily function impairments.  Overhydration, also known as hyponatremia, is more commonly seen in marathon runners and can also cause serious problems, such as encephalopathy. If untreated, encephalopathy can lead to irreversible cognitive impairments or death. Water is critical to life and all of our body’s systems.   Listening to our bodies and finding that balance with hydration is key.

Some of water’s most important functions include body temperature regulation and homeostasis, nutrient absorption, protection of organs and other tissues, headache prevention, and better digestion.  Many things can influence the body’s water volume and total body weight, such as consumption of food and drink; medications and supplements; urine, feces, and sweat excretion; loss of water from breathing; sodium consumption; and other metabolic processes.  Athletes typically have a higher total body water weight compared to non-athletes because of an increase in muscle mass and and increase in metabolic functions. As we age, total body water typically decreases as our muscle mass and metabolic functions decrease. That does not, however, mean that the risk of dehydration decreases.

Why is hydration important for my nutrition and overall health?

  • It assists with nutrient absorption and digestion
  • Water may help relieve symptoms of uncomfortable constipation (along with a nutritious diet)
  • Staying hydrated helps maintain a good blood volume and blood pressure
  • Water helps prevent muscle cramping
  • It helps rid the body of toxins by way of digestion, metabolic processes, and breathing
  • Water helps with skin complexion and clarity
  • Hydration helps keep all mucous membranes lubricated (mouth, nose, eyes)
  • Being hydrated helps keep our heads clear and our brains alert
  • Hydration is a great indicator of our day-to-day health

What should I do to get better hydrated if I do not get enough water?

  • Buy a new, fun water bottle and bring it with you everywhere you go
  • Carry a gallon with you if you have a hard time counting how much water you drink or if you do not have a source to fill it from
  • Drink a big glass right when you wake up and finish it before leaving for your day
  • Drink more water earlier in the day to prevent making up for it at night and having to go to the bathroom in the middle of the night
  • Eat plenty of water-containing vegetables and fruits
  • Drink a glass of water with all meals
  • Get fancy and throw some natural flavor in there occasionally (fresh lemon, strawberries, basil, etc.).  *Limit the added sugars and acids as they can affect your teeth and cavity risk
  • Mark tallies on your water bottle with a dry-erase marker and erase each time you fill it up. Have a goal of how many times you should fill your specific water bottle
  • If you exercise a lot or exercise in higher heat, your hydration needs will be increased, so guzzle a little more water.  Some athletes may benefit from an electrolyte-replacing beverage to help with hydration and replacing lost electrolytes from prolonged exercise

I hope this helps keep your skin clear and hydrated, intestines well-digested, brain alert and focused, muscles hydrated and cramp-free, and your body feeling and moving well!  Find that balance and listen to your body.

-Janna Holmgren, email me : nutrition@uptowncore.com

 

References:

Muth, Natalie. Sports Nutrition for Health Professionals. Philadelphia: F.A. Davis Company, 2015.

Andrews, Ryan. Precision Nutrition: All about dehydration. https://www.precisionnutrition.com/all-about-dehydration

Macros : Where to start

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Tracking Your Macros

Let’s get into the bulk of your diet and talk Macronutrients.  Macros are made up of carbohydrates, proteins, and fat.  This is what makes up your daily caloric intake and provides you with energy not only to tackle your workouts, but also to fuel your basic daily functional needs.  Tracking your macros is an effective way to make sure you are staying on track to achieve your nutrition goals.

To build an appropriate diet, we need to find out what your macronutrient needs are.  Body type, activity level, age, and your goals will all help shape how many of each macro you need.  Different people need different amounts of each macro to help either build muscle and mass, or reduce overall body weight.  Working with your nutrition coach will help dial in these numbers to a tight range you want to achieve each and every day.  The My Fitness Pal App is perfect for entering your daily intake.  Here are a few tips now that you have your macro count and a place to track them;

*Be honest!  Track everything even if its just a few bites off your kids plate or a quick snack you didn’t plan on having.

*Don’t guess.  Measure your food.  Portion sizes are tough to judge just based on looks, and this can lead to a massively inaccurate count.  A digital scale is the best way to measure your food.  They are just $20 at Target!

*Track your food throughout the day.  Its easy to wait until 9pm before entering your meals.  Its too late now when you realize you over ate or under ate all day.

*Share your macro count with your coach.  Giving feedback can help expedite the learning process to figure out YOUR best macro count.

Move well.  Eat well.  Be Well.

Written by,

Dane Schneider, Pn1

dane@springhillgc.com