🔥The TOP 5 Intermittent Fasting Mistakes🔥 • Follow these tips above so that you can avoid making the same mistakes! 👍🏼 • To elaborate further on some of the science mentioned in the tips; Cell Apoptosis is cell death. This occurs when your body tells certain sells to ‘die’ in order to be recycled for their resources. Your body is constantly getting rid of and creating new cells. When you’re in a caloric deficit, your body is telling certain cells that they’re no longer needed and to undergo apoptosis. By increasing your water intake, you’re allowing yourself to ‘flush out’ the toxins released by these dead cells instead of having them float around your bloodstream. ❌ • Similarly, supplementing with vitamins and minerals allows your body to make up for the micronutrients that are flushed out. It’s important for your cells to maintain an ‘Isotonic State’ which allows for important nutrients and minerals to pass through them. Sodium in particular is necessary for this to occur, so adding a little salt to your diet is actually good when in a deficit or fasting. 💪🏼 • Being in a “fasted state” is purely a specific metabolic state that you are choosing to be in. This requires that you have absolutely no calories consumed, and ANY form of caloric intake will cause an insulin spike within the body. For those who don’t know, Insulin is a hormone in the body that tells your body whether to store or release fat. While in a fasted state, your metabolism utilizes the store fat for energy. If you were to consume things such as creamers or BCAA’s while in that fasted state, you are causing your body to move away from metabolizing fat and instead use the calories consumed! - As always, I provide my sources for those interested🤓 - BCAA study conducted: https://academic.oup.com/jn/article/136/1/324S/4664150
Por fin 🙌🏻🙌🏻🙌🏻 los invito a conocer lo nuevo en mi consultorio: ✅ Nueva ubicación (servicio de valet parking) ✅ Rediseño de la consulta con kit de regalo, recetarios, rutina de acondicionamiento físico, plan de alimentación totalmente personalizado de acuerdo a tus objetivos. ✅ Nuevo equipo de trabajo 🙌🏻🙌🏻🙌🏻🙌🏻 con la finalidad de MEJORAR tus resultados a largo plazo !!!!! #nutrition#nutriologa#diet#dieta#nutritioncoach#leongto#coaching#inbody @droscargallardo @bodyarchitectsteam
You want to lose weight, but WHAT'S THE POINT? If you have tried losing weight in the past, this is the reason you've failed. You don't know WHY losing weight and getting healthy is important to you. And if it isn't important to you, then you aren't going to do what you need to to succeed. The amazing news is that, with a simple thought exercise, you can identify your true WHY that will move you to action so that you can feel great for a GREAT reason! I want to walk you through this process to find your WHY. Send me a message saying that you want to find your why and I will walk you through. BTW, this is one of the first things I go through with all of my clients. You can reserve your spot in my next coaching group starting JUNE 3RD by going to the link in my bio. #why#startwithwhy#purpose
Following suit with my boy @harryburchlifts and the yogurt and cereal bowl combos. Swipe through for the scoop. Vanilla yogurt, strawberry @poptartsus cereal, @luckycharms blondie bar, and a beautiful ring of blueberries and raspberries. Macros, micros, and feel goods all in one. What is your favorite yogurt topping? Let me know in the comments!
Out for the day? Keep yourself fuelled the right way 🌱👍🏽. 🥗 a colourful salad - baby spinach, cucumber, tomato, apple, kiwi fruit, mung bean sprouts, black beans, olives, ‘secret blend’ of spices, and balsamic vinegar!! 🥙 wholewheat pita breads. 🍇🍊🍪 snacks - fruit, @froozeballsnz and oaties made with @harrawaysnz & @picspeanutbutter . 🍵💧 matcha tea and lots of water
IS A CALORIE A CALORIE? ⠀ ⠀ Yes, if 1600 calories is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀ ⠀ However foods offer us more than just calories. Traditionally 'healthy foods' tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀ ⠀ Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀ ⠀ FINDING YOUR BALANCE: ⠀ ⠀ Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀ ⠀ Filling foods ✅ High protein ✅ Fruit and veg ✅ Oily fish/fats ✅ Foods you enjoy ✅ A way of eating you can sustain ✅ ⠀ ⠀ This may mean swapping in a 250kcal chocolate bar in place of yogurt and fruit. In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier - but slightly happier! Choose the diet that helps you maintain a calorie deficit for the length of time required to lose weight, happily and healthily. Post here by @danprice_nutrition 🍉🍫🍏🥗🥘🍛🍲🍕🍗🍔🥒🍋 #nutritionalyeast#nutritionclub#chrononutrition#nutritionalcleansing#fitnessnutrition#nutritionaltherapy#1upnutrition#rockanutrition#nutritioncoach#nutritionplan
I could totally let this derail my diet and fitness routine & say “screw it.” _ I’ve been sick for the past 3 days....eating barely anything, to eating a sleeve of saltine crackers.....and missing all my workouts. _ The old me would have said, “well screw it, I’m sick...I’ll just eat all the things the rest of the week, and not workout and be good again on Monday.” Basically use it as an excuse to not take care of myself. _ The me now knows that’s a very black and white mentality, that ultimately leads to no progress, and definitely doesn’t create consistency. _ So here is what I’ll now do that helps me to get off the cycle of being “on” or “off,” and that helps to create consistency. Some concepts for you to think about/implement the next time you feel you got “derailed” from your program _ 1. Continue to eat the things I can manage with a stomach bug, even if that’s soup and crackers. (Eat the best you can given the circumstance) _ 2. Hydrate myself as much as possible, prob throw in coconut water for electrolytes...even though it’s not something I drink on the regular. (Give yourself permission to eat something out of your usual routine. It won’t derail your progress) _ 3. Honor my body and rest instead of push myself to workout (listen to your body) _ 4. As soon as I feel better, even if it’s going into the weekend, I will prioritize healing foods like vegetables, proteins, and fats, and begin moving my body in any way that feels good, not expecting myself to kill it the second I get back into the gym. (As soon as you feel “better” or back to yourself, prioritize what works) _ Cheers to soup and saltines!
My pits musta been smellin’ nice🤷🏻♀️🤔 . . Hehe, but on a more serious note...feelin SO freakin grateful lately. Added another AMAZING chick to my girl gang (aka my lady nutrition clients), start training my first dude PT client next week💪🏻🏋🏻♂️, my ebook full of my healthy, yummy recipes is really comin along🍪🥙🍠🙌🏻, got something launching *hopefully* next week🤞🏻😬, & THE SUN IS SHINING...CONSISTENTLY☀️😍 Lots to be grateful for.😌🙏🏻 & though it’s easy to find gratitude when things are going well & in our favor, it’s equally, if not more important to find that gratitude when things aren’t looking as good. Keep that in mind throughout your week, friends.😇 There’s always something to be thankful/grateful for.😚💕
Are you going crazy or is it just your gut?🤪⠀ ⠀ Your microbiome - the diverse colony of microbes that live in your gut, plays an important role not only in the health of your gastrointestinal system but it can also affect your mood and behavior. (Mood swings anyone?)⠀ .⠀ The link between gut flora and mental health has been known for decades, yet there are still a lot of secrets to uncover.🤫⠀ .⠀ 🔥 Did you know that most serotonin (one of the key mood hormones) is produced in your gut?⠀ .⠀ The cells in the lining of your digestive tract synthesize it.⠀ .⠀ Does it mean that gut bacteria is the voice in my head?🙃⠀ .⠀ Well, yes, it might be! Just think about those times when you're hungry and how it can affect your mood and also how you think. #hangry⠀ .⠀ Gut flora has its fingers in a lot of different pies ⬇⠀ .⠀ 🔸Weight issues⠀ 🔸Depression⠀ 🔸Anxiety⠀ 🔸Stress⠀ 🔸Autism spectrum disorders⠀ 🔸Sleep disorders⠀ 🔸Immune disorders⠀ 🔸Inflammation⠀ 🔸Endocrine disorders⠀ 🔸Sexual dysfunction ⠀ .⠀ And probably more we don't even know about yet.⠀ .⠀ Interestingly enough, a lot of these things are interconnected - any one of those can lead to another, several, or all of the others, creating a cycle that can be extremely difficult to escape. They all tend to share that commonality.😯⠀ .⠀ ✅What to can you do to support your bacteria?✅⠀ .⠀ A healthy diet and certain supplements can encourage the type of gut flora that positively affects mental health to grow.⠀ .⠀ .⠀ .⠀ However, often it takes more than just diet & supplements to achieve optimal balance in your microbiome (think: removing “bad guys” such as Candida, parasites, SIBO etc).⠀ .⠀ .⠀ If you would like to learn more about our approach we would love to chat with you. You can schedule a free 15 minute discovery call with the link in our bio >>> @connorwellness clinic⠀ .⠀ NOTE: we work with
Is strength training good for the BRAIN? I hear people say all the time I am to old to workout, lift weight, and why change my eating at this age!!😜😜 REALLY! You are never to old to start a healthy lifestyle, and yes you can teach an old dog new tricks!!!🐕🐕 Medical research has proven that you can take a 90-year-old living in a nursing home, give them 1-pound weights and over time they will increase muscle mass and bone density!! 💪 So you have NO excuse…. Here are some of the benefits of exercise and strength training: 💪Reduces sick days 💪Boost the Happy 💪Chemicals in the Brain 💪Improves Memory 💪Promotes new nerves 💪cells and blood vessels 💪Improve Multi-tasking and planning 💪Lengthens attentions spans 💪Improves decision making 💪Reduces risks of 💪osteoporosis 💪Reduces ricks of 💪Arthritis 💪Reduces rick of type 2 diabetes I would think this would be enough reasons to get you motivate Right! Need more ok: 💪Improves self-esteem 💪Improves Energy 💪You actually feel better which means you will look better!!🥰🥰 There you go some fabulous reasons why NOW is the time to take care of yourself. Start your healthy lifestyle today. HEY I know just the right person to help you!🥰🤗 ⬇️⬇️⬇️⬇️ juliepiunti.typeform.com/to/jUGCqs
Officially no hiding the bump now🤰🏼 I dreamt of being pregnant for such a long time. Would it ever happen for us? How would it feel? And WHEN, when would it happen? The uncertainty made me feel like it was completely out of our control and my life was just on hold. I would constantly compare myself to others and it literally felt like everyone but me was pregnant. This May marks almost a year since our first IVF failed cycle. Nutrition was and is such a huge part of my journey. Learning to adopt a healthy, well balanced lifestyle has made me a happier, healthier and less stressed woman going into my 30's in July 👣 I would not change one thing about our journey. Not even the days where I felt lower than low & the hundreds of injections, as it has made me who I am today 🌼 Life is hard and sometimes it does not make any sense at all but learning to find comfort in the madness, being grateful for what you DO have & riding the wave will get you through and who know's one day you may look back and it will all make sense.
Should you avoid certain foods to be healthy? 🍏 I’ve gotten asked this so much being a trainer. Now I’m not big on elimination diets, I think unless you’ve got an allergy all things can be enjoyed in moderation, depending on your goal. But what should be avoided if your trying to lose weight? One key to staying fit is to eat foods that are good for health and avoid foods that lead to weight gain. Some of the most common foods to be avoided include: *Sodas *White flour *White rice *Potatoes *Sugary foods *Highly Processed foods 🍩🍟 Sodas According to nutritionist Bonnie Taub-Dix, MA, RD, CDN. “The daily sugar🍭 intake recommended for an adult woman is about 6 teaspoons or 24 grams and one can of soda is like a can of water with 10 packets of sugar in it.” You should consider not drinking regular as well as diet sodas because diet sodas are as bad as the regular ones. A tip from Women's Fitness and Weight Loss Challenges - If you stop drinking soda and start drinking water whenever you crave soda, it will help you lose up to 35 pounds in one year – the choice is yours! Hey I created a "CHEAT SHEET" if you will! It's a GROCERY LIST for you with all the STAPLE'S foods FIT PRO'S recommend you have on hand at all times! Click the website to grab yours ➡️ http://ow.ly/sgAF50ugHFP
SAFFRON RICE 🍲😋 Here’s another great rice recipe when plain basmati rice just won’t do. The saffon adds such a lovely, bright golden color to the rice, in contrast with the crimson saffron threads dispersed throughout. Saffron rice has a delicate, floral aroma that you can’t duplicate with any other spice Recipe below 📝👇🏻 INGREDIENTS: 🔸2 cups basmati rice soaked for 15 minutes and drained for 15. 🔸2 cups peas 🔸1.5 cups thick coconut milk 🔸1 tablespoon melted almond butter 🔸4 cloves 🔸4 cardamom pods; husked 🔸2 one inch cinnamon pieces 🔸1 bay leaf 🔸1 teaspoon ginger garlic paste. 🔸1 stalk lemon grass; gently crushed 🔸2 generous pinches of saffron; soaked in a tablespoon of warm water for 20 minutes 🔸Salt to taste 🔸Few Almonds and pistachios INSTRUCTIONS: Saffron Rice Recipe Using Rice Cooker 1. Heat almond butter in a small frying pan and fry pistachios and raisins. Drain and keep them aside until ready to use. 2. Into the same hot almond butter, add the cloves, cardamom pods, cinnamon stick and bay leaf and fry for a few seconds till aromatic. 3. Add the washed and drained rice, peas, lemon grass and ginger garlic paste and saute for a couple of minutes. 4. Transfer the above mix to the rice cooker and add the coconut milk, 2.5 cups water, soaked saffron (along with the water) and salt. 5. Start the rice cooker in the white rice mode. 6. Once the rice cooked, fluff the rice gently with a fork. Transfer to a serving bowl. 7. Top will almonds and pistachios. Enjoy!🍲 ........ #indiancuisine#indianculture#foods4thought#eatbetternotless#healthyvegan#happyvegan#veganuary#vegana#veganos#veganismo#letscookvegan#vegancooking#nutritioncoach#holisticnutrition#eeeeats#wholefoodplantbased#thenewhealthy#feedfeedvegan#healthyfoodchoices#ricebowl#indianfoodbloggers#southindianfood