The Before and After Meal Plan

The Before and After Meal Plan

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
If you’re like most people, your actual workout time logs in at roughly an hour, but what happens during the other 23 hours of the day is what ultimately determines your results, especially when it comes to nutrition. What you eat before and after a workout is a crucial element in your programming, and choosing wisely will help you get the results you want.Thanks for watching!Visit WebsiteBut not all foods are appropriate for fueling your specific activity. For instance, you’d never eat fried chicken right before running a marathon — unless you want to revisit it shortly after mile one — and you’d never just eat a plain salad after a tough metcon, since lettuce alone will not give your body what it needs to recover and rebuild your tissues.…
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What Is Set Point Weight Theory?

What Is Set Point Weight Theory?

Fat Loss for Women, Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women, Weight-Loss Tips for Women
According to conventional weight-loss wisdom, dropping a few pounds is a matter of basic math: Burn more calories than you consume and watch the numbers on the scale plummet. But anyone who’s dealt with a stubborn plateau or struggled to maintain a loss knows that in practice, the equation isn’t that simple. Thanks for watching!Visit Website“The old ‘calories in, calories out’ idea is really only a very small piece of the puzzle,” says Lauren Antonucci, RD, CSSD, CDE, CDN, a board-certified sports nutritionist and director of Nutrition Energy in New York City. In addition to diet and exercise, a combination of factors works to regulate your body’s weight, keeping it at a number that’s biologically ideal, according to your genetics, your physiology and your environment. This phenomenon is known as…
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CBD for Postworkout Pain Relief

CBD for Postworkout Pain Relief

Healthy Eating for Women, Life, Nutrition for Women, Nutrition Tips for Women, Women's Health
If you’ve ever suffered from chronic pain (such as arthritis), acute pain (an injury) or muscle soreness after a particularly tough workout, then you know you’ll do just about anything to find relief: ice, heat, compression, acupuncture, meditation, anti-inflammatories, muscle relaxers and even prescription pain pills. While some of these treatment options are safe, others — namely, the medications — can cause a host of side effects. Thanks for watching!Visit WebsiteIn fact, more than 100 Americans die each day from opioid-related drug overdoses, such as OxyContin and Vicodin. Regular use of these medications can increase your tolerance and dependence, possibly leading to addiction. They also can negatively affect your respiratory and digestive systems, menstruation, weight and mental health. It’s no wonder that in 2017, the U.S. Department of Health and…
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How to Eat Healthy at a Barbecue

How to Eat Healthy at a Barbecue

Healthy Eating for Women, Life, Nutrition for Women, Nutrition Tips for Women
  We all know the importance of a healthy diet in keeping our bodies in optimal shape, but we also know how delicious food can be, especially at a barbecue. The aromas wafting from the grill alone can be enough to make our mouths water. And when the spread is ready, it’s easy to pile our plates high with the good stuff. Photo Credit: Stephanie McCabe   Thanks for watching!Visit Website     There’s no reason to leave a barbecue feeling guilty, though. If you know what you’re doing, it’s totally possible to eat healthy and thoroughly enjoy your food. Follow these five tips to satisfy your barbecue itch and remain on your health streak at the same time. 1. Always Start With Vegetables Yes, just like mom and dad used…
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Ask the Nutritionist: Cramps – Oxygen Magazine

Ask the Nutritionist: Cramps – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Q: I get cramps in my legs and feet during and after workouts. I eat a lot of bananas, so I think I get plenty of potassium. What else could be causing the cramps? A: You’re right: As long as you’re eating plenty of fruits and vegetables and have normal functioning kidneys, potassium deficiency is likely not your problem, unless you use diuretics, vomit often or have frequent diarrhea, which can decrease your potassium supply. Instead, low-calcium intake could be the culprit of your cramps. You should be aiming for 1,300 milligrams of calcium — and no less than 800 milligrams of calcium — per day. You can near those numbers by drinking two to three glasses of milk a day (8 ounces of milk contains about 300 milligrams of…
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One Food, Five Ways: Watermelon

One Food, Five Ways: Watermelon

Healthy Eating for Women, Healthy Recipes for Women, Nutrition for Women, Nutrition Tips for Women
Summer is just not summer without watermelon. This iconic picnic fruit is directly related to cucumbers, pumpkins and gourds, and besides containing a cool 92 percent water, watermelon also boasts a host of vitamins, minerals and antioxidants to keep you healthy and happy all year-round. Here are five new ways to enjoy this refreshing fruit and keep your nutrition on point.Thanks for watching!Visit Website1. As a post-workout juiceWatermelon juice contains L-citrulline, an amino acid that has been shown to reduce muscle soreness and improve recovery postworkout. It’s also reputed to increase nitrous-oxide levels, helping blood vessels expand and relax, thereby reducing blood pressure. To make your own relax-and-recover juice, blend 2 to 3 cups of watermelon chunks, then strain the mixture into a pitcher and serve over ice. 2. As…
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Fuel: Understanding Amino Acids – Oxygen Magazine

Fuel: Understanding Amino Acids – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women, Supplements for Women
We all know that protein provides the building blocks for muscle. And it’s common knowledge that on the molecular level, amino acids provide the building blocks for protein. But not all aminos are the same, and the amounts of each you need vary based on overall protein consumption and the requirements of your fitness lifestyle. To understand more about these critical nutrients and why you need them, let’s take a closer look.Thanks for watching!Visit WebsiteThere are 20 proteinogenic amino acids that create proteins in the body to perform countless physiological and chemical processes, including muscular development and maintenance. These are categorized according to their need to be supplied in the diet or the body’s ability to manufacture sufficient amounts for health. The three categories are known as essential, nonessential and…
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Sugar: The Healthy Truths – Oxygen Magazine

Sugar: The Healthy Truths – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Whenever I’m talking to someone about his or her diet, one of the first things I ask about is sugar intake. Many people have no idea how much sugar they are consuming daily. An easy way to find out is to download any calorie tracker and input your food intake for the day. Ideally, your sugar intake number should be somewhere between 40 to 60 grams per day, depending on your sex, activity level and body composition goals. The American Heart Association recommends limiting intake even further: 25 grams or 100 calories per day for women and 35 grams or 150 calories per day for men.Thanks for watching!Visit WebsiteExcess sugar can cause your body to hold onto fat (especially at your midline), leave you feeling hungrier because of a spike…
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