January 30, 2013
How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, celebrate your accomplishment, clean eating, conscious eating, eating awareness, eating cleaner, eating healthy, getting fit, getting healthy, Healthy Eating, hormones, losing weight, metabolism, mindful eating, positive changes at 11:05 AM by lanaholt
How to Eat Cleaner – Day 31 of 31 – Reflect. Congratulate. Continue.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Today we are done. It’s time to reflect, congratulate and continue
As you look back on the last 31 days, reflect on the positive changes you have made. Give yourself a big hug, a high five, a pat on the back. You deserve it! No matter how small the changes were, you need to rejoice in every accomplishment and continue to move forward.
Your journey is not over. It’s just beginning. How are you going to take what you’ve learned and the habit of digging deeper into the future?
Thank you so much for spending the last 31 days with me. I hope you will join me in other challenges in the future.
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 28, 2013
How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, clean eating, conscious eating, doctor oz, Dr. OZ, dr. weil, eating awareness, eating cleaner, eating healthy, getting fit, getting healthy, Healthy Eating, hormones, jillian michaels, losing weight, metabolism, mindful eating, podcast, try new things at 4:14 PM by lanaholt
How to Eat Cleaner – Day 29 of 31 – Try New Things To Be Healthy.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about being open and trying new things.
I’m probably talking to the wrong people. If you are in my challenge, I’m assuming you are already up for trying new things. But, it’s very easy to fall into hum drum habits and miss out on new, delicious, nutritious things. Most people eat the same 3-5 things every day.
So, keep an open mind. Keep your body and mind active and healthy by following a nutrition or cooking blog, watch a health and fitness show, listen to a health podcast, etc. I love listening to Jillian Michaels’ podcast, watching Dr. Oz’s TV show, reading Dr. Weil’s newsletters, and so much more. But, always do your research. I hope we’ve learned to dig deeper.
Are you already setting yourself up for success and a more healthful life? Where are you getting your nutrition information after our challenge is over?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 27, 2013
How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged balance, biochemistry, clean eating, conscious eating, eating awareness, eating cleaner, eating healthy, getting fit, getting healthy, Healthy Eating, hormones, indulge, losing weight, metabolism, mindful eating, moderation at 9:42 PM by lanaholt
How to Eat Cleaner – Day 28 of 31 – Balance. Moderation. Health. Fun.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about balance.
It’s day 28 of 31. We’ve gone over alot of ways to eat healthier. I hope you are not feeling overwhelmed. Remember living a happy healthy life is about balance. Eating healthy does not mean cutting everything you love out of your life forever. As long as we don’t let our bad habits creep back in and become our common every day eating habits again, we are ok.
Go to the wedding, eat the cake. Have chicken wings at the big game. Eat some pizza during movie night, whatever. But always remember what we learned in the first few weeks of this challenge, be aware of what your habits are becoming and every 3-12 months redo the food diary or whatever you need to do a recheck.
Live, love, laugh and be healthy.
How are you going to do your recheck every once in a while?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 26, 2013
How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, clean eating, conscious eating, eating awareness, eating cleaner, eating healthy, ethical treatment, getting fit, getting healthy, Healthy Eating, hormones, losing weight, metabolism, mindful eating, peta, protect animals, protect environment, vegan, veganism at 9:41 PM by lanaholt
How to Eat Cleaner – Day 27 of 31 – Vegan for Health, the Environment, and the Animals.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about being vegan. Whether you want to be vegan for life or just a day, it has it’s benefits. I’m barely touching the topic. For those who are vegan, the topic is very deep rooted. Do your research to see if any thing I touch on rings true to you.
Even being vegan for 1 day a week or month has not only health benefits but environmental also.
I consider myself veganish. I want to be transparent. I have no problem eating animals that have been ethically treated. The dilemma is knowing that, what the company tells you is true. So, as of the filming of this video, I have been strict in my vegan diet.
Being vegan is not just the diet. The vegan philosophy is the fair treatment of all living things. No living thing should ever be harmed. That can go as far as not even eating honey, not using anything that use animal products, and not wearing any animal products.
The vegan diet can be very healthy as we have seen by many of the things we have already talked about in previous videos. You eat alot of fruits, vegetables, grains, beans, etc. The challenge is making sure your diet is balanced and you get enough nutrition. Plus, just because you are vegan, it does not mean you are healthy. Doritos, Cheetos, and Oreos are vegan.
The vegan diet actually helps the environment. I got this snipped directly from www.peta.org
Many leading environmental organizations, including the National Audubon Society, the Worldwatch Institute, the Sierra Club, the Union of Concerned Scientists, and even Al Gore’s Live Earth—have recognized that raising animals for food damages the environment more than just about anything else that we do. Whether it’s the overuse of resources, global warming, massive water or air pollution, or soil erosion, raising animals for food is wreaking havoc on the Earth.
If you are an animal lover, you help protect innocent animals by being vegan. Personally I don’t see the difference between a pig, sheep, or dog. Why is it ok to abuse one and not the other? We would be put in jail if we treated our dogs like we treat our cows, sheep, pigs, and chickens.
If you are considering becoming vegan or vegetarian peta has a free started kit with lots of information at http://www.peta.org/living/vegetarian-living/free-vegetarian-starter-kit.aspx
What do you think? Could you be vegan for a day? 1 day? More?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 25, 2013
How to Eat Cleaner – Day 26 of 31 – Superfoods and Exotic Foods That Belong in Our Diet
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged astragalus, biochemistry, camu camu, chia, conscious eating, eating awareness, flax, getting fit, getting healthy, Healthy Eating, hormones, losing weight, maca root, metabolism, mindful eating, moringa, sacha inchi, super foods, superfoods, yacon root at 11:27 PM by lanaholt
How to Eat Cleaner – Day 26 of 31 – Superfoods and Exotic Foods That Belong in Our Diet.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about superfoods. I could talk about this forever. But I’m not going to because the information is so easily found. The point of the video and article is to make you aware that there are alot and you should try to incorporate as many as you can into your diet. You are probably already eating many of the superfoods in this post.
The word superfood is used to describe foods that have alot of beneficial components with little to no negatives. There are lots of common ones that you have probably heard of and should add to your diet like: green tea, pumpkin, pistachios, blueberries, sweet potatoes, wild caught salmon, quinoa, chia, flax and more.
Some other exotic healthy superfoods that are becoming easier to find are foods like maca root, sacha inchi, camu-camu, moringa, astragalus, yacon root, and so much more. Although these items are becoming more common, they are still pretty pricey, but worth it. It’s good to look for them online and get them in larger quantities to save money. I get all of these and more in a shake I drink daily called Shakeology.
Some examples of the benefits of the exotics. Maca root is a non caffeinated source of energy, a libido stimulator, has been called natures viagra, helps to balance women’s hormones especially due to PMS, menopause, and more. Moringa is an intensely nutritious food and we can consume every part of this amazing plant. It’s being studied because of it’s amazing healing properties. It’s a high protein plant with 8 essential amino acids. Astragalus helps your body heal, boosts your immune system and is said to reverse the signs of aging.
Are you eating any of these exotics? Look some of them up, get more information and try adding some of them to your diet. If you want an easy way to add them, ask me about Shakeology. Otherwise feel free to purchase them individually online or in a health food store.
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 24, 2013
How to Eat Cleaner – Day 25 of 31 – Eating Healthy When Eating Out.
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, clean eating, conscious eating, eating awareness, eating cleaner, eating healthy, eating out, getting fit, getting healthy, Healthy Eating, hormones, losing weight, metabolism, mindful eating at 7:32 AM by lanaholt
How to Eat Cleaner – Day 25 of 31 – Eating Healthy When Eating Out.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about an eating healthy when eating out. OMG. I think we finally have a pretty easy topic. Maybe not easy to do, but easy to talk about. Not alot of controversy here.
Plan ahead and know where you are going. Planning ahead was a running theme our first week of this challenge. So, hopefully by now we are in the habit of it already. You can look up nutritional information on most restaurant websites these day. Get an idea of what your options are before going to the restaurant. Then it will be easier to order.
Be assertive. Ask how things are prepared and what the ingredients are. Ask them to make your food the way you want. You are paying for the meal, get it your way. I ask for steamed vegetables without butter all the time.
Get as many dressings and sauces on the side and try to choose the healthiest options if possible. If you can get vinegar and oil on your salad rather than ranch, by all means do it. I know what vinegar and oil is, but I may not know the ingredients of their ranch dressing. Go light on the sauce. You can ask them to use half as much as they usually do. Most restaurants seem to bury their food in sauces these days. Where’s the food? What does it taste like?
Share desserts, entrees, etc. You don’t have to go without. When you indulge, share it. That way you won’t eat as much and you won’t take it home either. If you can’t share a decadent dessert or entree, have them pack half to 3/4 of it and only serve you the smaller portion. At least then you can control how many calories you are getting at that meal.
If your friends and family are not as supportive with your healthy habits and want to continually go to the unhealthiest food options, you need to get creative. Let them choose, but you give them the choice. Find 3 middle of the road places to eat, where they can indulge and you can still find relatively healthy options. Let them pick. Then you give them some control.
Try not to eat out too often. I count breakfast and lunch as eating out also. Usually, the more you eat out, the less in control you are of how it’s being prepared and where it comes from. If you are eating out to lunch at Subway every day, cut it down to 3x, then less, for example. Try to cook and pack ahead more. You’ll find you save money this way too.
Are any of these concepts hitting home? Where do you think you can improve?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 23, 2013
How to Eat Cleaner – Day 24 of 31 – Alkaline Diet. What the Heck is It?
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged acidic food, alkaline diet, alkaline food, alkalinize, biochemistry, conscious eating, eating awareness, eating cleaner, getting fit, getting healthy, Healthy Eating, hormones, losing weight, metabolism, mindful eating at 9:36 PM by lanaholt
How to Eat Cleaner – Day 24 of 31 – Alkaline Diet. What the Heck is It?
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about an alkaline diet, this is another topic that could be pages and pages. Here is just a brief overview, please research for yourself if you want to dig deeper.
The basic premise of the alkaline diet is that your body should be an alkaline environment and if you can keep your body alkaline you will be healthy and free from disease.
Those that argue for the alkaline diet claim that some foods promote an alkaline environment, while some promote an acidic environment. If the body gets acidic they say you create an environment where cancer, heart disease and other ailments are more likely. On the other side if you eat alkaline producing foods, then you will be healthy and could even cure diseases.
Those who disagree with the concept say there is no evidence that you can can change the pH of you blood and that parts of the diet, notably the reduction of protein and calcium, can be detrimental. Plus some parts of the diet can be confusing when trying to make healthy choices. Depending on what resource you are looking at there have been some differences on what folks have considered acidic and alkalizing foods and how much you can have of each.
Overall the alkaline diet is pretty healthy. You eat lots of fruits, vegetables, nuts, legumes. You don’t eat meat, poultry, fish, dairy products, processed foods, white sugar, white flour, and caffeine. There is a very detailed list of alkaline and acidic foods that you would make your choices from and you may be surprised what is on each side of the list. For example although apple cider vinegar is acidic, it is an alkalizing food, meaning when metabolized it acts alkaline.
Although, I have not been able to find any evidence of the alkaline diet preventing cancer or any disease, there have been some benefits attributed to this eating style. Studies showed in older adults that the diet helped them keep lean muscle mass. Losing lean muscle mass as you age is a big concern. Also, the diet does raise urine pH which helps lowering the risk of kidney stones and UTI.
Although there has not been any correlation between the alkaline part of the diet and prevention of disease, the contents of the diet are correlated to prevention of disease. We are taking out processed, refined foods and eating more fruits, vegetables, legumes, and nuts. That has been shown to help prevent alot of conditions, like cancer, heart disease, high cholesterol, diabetes and on. The debate is whether it’s the alkalinity or just the nature of the better nutrition we are getting.
What do you think about the alkaline diet? Have you ever chosen your nutrition based on this concept?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 22, 2013
How to Eat Cleaner – Day 23 of 31 – Weight Loss, Health & Hormones.
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged Adiponectin, biochemistry, CCK, Cholecystokinin, clean eating, conscious eating, cortisol, DHEA, eating awareness, eating cleaner, eating healthy, epinephrine, getting fit, getting healthy, ghrehlini, glucagon, growth hormone, Healthy Eating, high estrogen, hormones, insulin, losing weight, low testosterone, metabolism, mindful eating at 9:25 PM by lanaholt
How to Eat Cleaner – Day 23 of 31 – Weight Loss, Health & Hormones.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about weight loss hormones, this is another topic that could be pages and pages. Here is just a brief overview, please research for yourself if you want to dig deeper.
Insulin
Insulin is important in recovering from exercise, muscle building, and maintaining good blood sugar levels. But, when we eat too much carbohydrates, insulin gets out of balance. This can causes problems with the breakdown and burning of stored fat. The more carbohydrates you eat, the more insulin is released. So, it’s important to eat foods with a low glycemic load and be sure to eat balanced meals with high quality carbohydrates, protein and fat.
Leptin
Leptin is a type of hormone released solely from fat cells. Leptin helps your body to eat less and burn more calories. So, you would wonder, if I’m overweight wouldn’t I have more leptin. Yes, you do. And too much gets released leading to a condition called leptin resistance. When this happens, your brain becomes numb to leptin’s signal. So, you want to eat more and your metabolism slows down. Ways to help keep leptin levels normal are lose weight, get good quality sleep, eat lots of antioxidant rich berries and vegetables.
Ghrelin
Ghrelin is a hunger hormone. It is produced in your stomach and signals to the brain that you are hungry. When you skip meals, wait too long between meals or eat a too low calorie diet, ghrelin is released. Eating snacks or meals every 2-5 hours, eating high quality proteins help you feel full longer, and intense exercise also helps keep ghrelin at bay.
Adiponectin
The more lean and fit your body is the more adiponectin your fat cells will release. Adiponetin increases your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increase the rate in which your body breaks down fat, and curbs your appetite. You can increase your adiponectin levels by moving during the day and eating monounsaturated fats that can be found in olives and avocados.
Glucagon
Glucagon helps break down stored carbohydrates and fats and then releases them so your body can use them for energy. The best way to utilize glucagon is to eat protein-rich, low-carbohydrate meals and keep your carbohydrates high quality.
CCK
CCK or Cholecystokinin, this hormone is released from the cells in your intestines when you eat protein or fat. It helps you feel satisfied and slows the rate of digestion. So, you feel fuller longer. It has been suggested that starting each meal with a small protein appetizer helps with this process. An example would be a handful of nuts or some string cheese. Also, being sure your meal is balanced with protein, fat and carbohydrates.
Epinephrine
Epinephrine stimulated the body to burn fat and utilize fat as energy in the body. It can also aid in appetite suppression. The best way to turn on epinephrine is exercise, in particular interval training, going from hard to easier to hard again during the course of your workout.
Growth Hormone
Growth hormone like epinephrine stimulates the body to break down fat cells and use them as energy. Growth hormone can be increased by doing intense exercise like intervals or circuit training and getting good quality sleep.
Cortisol
Stress activates the release of cortisol and cortisol increases your appetite. Not only does it increase your appetite, but it stimulates you to want to eat low quality carbohydrates like sweets. These make your insulin levels spike and then drop and you feel hungry again. So, it’s important to get good quality sleep and learn to manage stress. Taking a relaxation yoga class or taking time to just relax can help significantly.
High Estrogen
High estrogen related to high abdominal and hip fat. Abdominal fat in men increases testosterone being converted to estrogen. Premenopausal women tend to get higher levels of estrogen. If high estrogen is an issue, some dietary additions may help, add green tea, tumeric, flax, and chia to your diet.
Low Testosterone
Testosterone decreases as abdominal fat converts it to estrogen. Increased stress is also connected with high abdominal fat due to cortisol production. Low testosterone in men has been linked to depression, obesity, osteoporosis, and heart disease. Zinc supplements, weight training and eating enough protein may help raise testosterone levels.
OMG, it’s like a college course book in here. Thanks for hanging in there.
Think about your habits. Are any of them throwing off your hormones? Are there some simple things you can change like getting enough sleep, eating more vegetables, being sure to eat protein and fat with every snack/meal?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 21, 2013
How to Eat Cleaner – Day 22 of 31 – Microwaves. Safe or not? I have no idea.
Posted in Diet, Eating Cleaner, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, bpa free plastic, clean eating, conscious eating, eating awareness, eating cleaner, eating healthy, getting fit, getting healthy, Healthy Eating, hormones, is the microwave safe, losing weight, metabolism, microwave, microwave in glass, microwave safety, mindful eating at 9:48 PM by lanaholt
How to Eat Cleaner – Day 22 of 31 – Microwaves. Safe or not? I have no idea.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about microwaves, this is another topic that could be pages and pages. Here is just a brief overview, please research for yourself if you want to dig deeper.
There is alot of debate over whether heating food in a microwave destroys the value of the food. Honestly, both sides site scientific studies so it’s very hard to make heads or tails of it. If using a microwave is going to help you eat healthier, then by all means use it. If you are unsure of the safety of it. Spend some time researching it and look for valid scientific evidence. If you find anything valuable, please share it with me. I would love to see it.
Plastics have also been a part of the debate. Some say that certain plastics can leak cancer causing chemicals into the food. One way to be sure is to use glass containers in the microwave. BPA free plastics are also another option.
What we want to do is make sure we are using the microwave safely. Alot of food poisoning comes from heating food unevenly. So, some have suggested heating raw meats, eggs, animal products the traditional way and just using the microwave for reheating.
Be careful when heating liquids, they can splatter since they will not boil. So, let them sit a little while before opening the microwave. This is a good practice for most microwaving since the outside of the food is generally not as hot as the center and you don’t want to burn yourself.
If you are going to use a microwave be careful that you don’t overcook food because that can destroy the quality of nutrition of the food. This goes for using conventional cooking too.
My challenge is to do some research. What do you think of the microwave debate?
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
January 20, 2013
How to Eat Cleaner – Day 21 of 31 – Pre, During, Post Workout Nutrition
Posted in Diet, Eating Cleaner, Healthy Eating, Healthy Habits, Healthy Living, Nutrition tagged biochemistry, clean eating, coconut water, conscious eating, during workout nutrition, eating awareness, eating cleaner, eating healthy, gatorade, getting fit, getting healthy, Healthy Eating, hormones, losing weight, metabolism, mindful eating, post workout meal, post workout nutrition, pre workout meal, pre workout nutrition at 11:20 PM by lanaholt
How to Eat Cleaner – Day 21 of 31 – Pre, During, Post Workout Nutrition
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Hello everyone. I’m so excited that you decided to join me in our 31 days to cleaner or healthier eating. Each one of these videos will have 1 simple concept for you to chew on. It’s your choice what you do with it. Try it for a day, a week, a month or implement for your entire life. My hope is it helps you open your mind to learning more about fueling your body more healthily.
Part of cleaning up what we eat is getting educated and alot of these videos focus on awareness.
Today we talk about pre, post, and during workout nutrition, this is another topic that could be pages and pages. Here is just a brief overview, please research for yourself if you want to dig deeper.
These are general guidelines and will vary for everyone due to athletic performance, physical condition, etc.
Pre workout nutrition. I’m assuming you are eating healthy meals every 2-5 hours. So this is just a pre workout energy snack. A pre workout meal is usually eaten about an hour before you workout, so it needs to be about 300 calories. Too many and it won’t be digested enough. Research suggests ti can be 1:2 – 1:3 ration of protein to carbs. The carbohydrate source should be complex, healthy carbs, not a candy bar. Examples, banana with peanut butter, oatmeal with protein powder, half a sandwich.
Pre workout nutrition will help you workout harder and sustain energy during the workout so you can get more from your workout. So, if you are not used to eating before play with the ratio and calories to find out what works for you.
During workout. Not many people address this subject. It’s mainly for folks that workout very hard. But, whether you push it extremely hard or not, an electrolyte drink is helpful in helping you be able to keep pushing hard through the workout. Coconut water is one of the best if you are trying to eat clean. It’s easily absorbed and utilized because it’s very close to your intracellular fluid. Gatorade is also a good source, but is very strong and most light to medium intensity folks may want to dilute it about 50% to still get the benefits.
Post workout nutrition. It’s important to refuel your muscles after a workout within 1 hour. It’s the magic window. If you want to be able to workout hard and avoid extreme soreness so you can go hard again the next day follow the 1 hour rule. Research has shown that 1:3 – 1:6 protein to carb ratio is good for replenishing glycogen stores. It’s important to eat the carbohydrates so the muscle can utilize the protein. So, the first post workout snack should be high carb, low protein. Most people think the opposite. The muscles can only absorb so much protein, it’s the carbohydrates that help them absorb it. Post workout recovery drinks are one of the easiest ways to be sure to get your nutrition in. It’s up to you, but I know I cannot get home within an hour so I always bring one with me for my post workout nutrition. You’ll have to play with what works with you.
Play around with your food and see what foods help you workout better and recover better. See what works for you. This is different for everyone.
Thanks for your time. This is Coach Lana and I would love for you to join me at http://facebook.com/coachlana so we can connect.
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