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Tag: iifym

Listen Up!

Listen Up!

Auditory Acuity of self. I’ve been around the health and fitness industry a long time, which means I’m getting old, but it has allowed me to personally commit all the mistakes I see patients come into the clinic with.   For the purposes of this article, […]

Stop Drop & Roll

Stop Drop & Roll

Self-Talk : What you Tell Yourself Directly Impacts your Health We read it all of the time, the person you spend the most time with is yourself.  We obviously know this to be true, but if we get deep for a moment, you actually realize […]

Meal Prep Hacks!

Meal Prep Hacks!

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

Social Enjoyment and Nutritional Anxiety

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 […]

Balancing Act

Balancing Act

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 […]

Macros : Where to start

Macros : Where to start

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

Spring Cleaning: Your Plate

Spring Cleaning: Your Plate

Now that our hibernation is over and summer is right around the corner there have been a few things on my mind.  One, I need to do some spring cleaning. Two, I am pumped for all the time I get to spend in the backyard […]