5 Ways Yoga Can Help Boost Athletic Performance

 This is a great article from Brook Robert of Muscle & Fitness we just had to share! Check it out!

Ahh, yoga. Crunchy, serene, woo-woo yoga. But we've got news for you: It’s not just for hippies or girls in yoga pants anymore – just ask the Seattle Seahawks. If you think yoga is a waste of your precious lifting time, think again. Developing a steady practice can actually help you get stronger.

The dirty truth of the matter is that putting your body through any repetitive movement (even weightlifting) will eventually create muscular imbalances and lead to injury. So hard-chargers take note: Incorporating yoga into your existing routine might be exactly what your body needs in order to improve.

Here are five ways yoga can benefit even the most muscular among us.

1. Increased Power

Flexibility keeps muscles and joints safe. Chances are, if you've just been using the same muscles for repetitive movements, they’re going to be pretty tight. Top-flight bodybuilders and dedicated weekend warriors alike love a good massage for this reason. Maybe you've even noticed a one rep max plateau, or a speed block. If a muscle is so tight that injury is imminent, your body will start to recruit other muscles to help out with certain moves. And if those muscles are under trained, you’re looking at a torn muscle and -gasp- down time. Elastic muscles and supple joints move more efficiently, recover more quickly and continue doing their jobs. Increasing your flexibility will also increase range of motion, which means an increased power output due to greater muscle recruitment, and more efficient movements.

2. Better Muscle Function

Yoga is a lot of things but it is basically all about breath and movement, movement and breath. To fully be present and to full articulate each posture in yoga, a strong, focused breath is essential. Doesn't hurt that it tames busy brain or helps take the edge off your pre-workout drink. Getting in touch with your breath can help establish better breathing patterns and access parts of your respiratory system that you didn't even know you could control. Get ready for more efficient oxygen intake, more complete exhalation, and better muscle function. Hello, gains. Goodbye muscle fatigue, symptoms of asthma, ragged breathing, and side stitches. Just like you wouldn't restrict precious nutrients and protein from your muscles, you should also be feeding your muscles with more delicious blood flow and oxygen. This is also certain to develop positive respiratory habits that you can carry into the rest of your training endeavors.

3. Mental Toughness

One of the biggest benefits of yoga is its emphasis on the connection between body and mind. Whether through meditation, or through the holding a headstand for an extended period of time, your mental toughness and focus are likely to improve. This might be the hardest benefit to achieve but once you begin to get your head in the game the benefits are almost unlimited.

4. Control   

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cuing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

5. Active Recovery and Muscle Repair

Active recovery typically means a light workout on an off day. These low-key days are a perfect way to slide yoga seamlessly into your schedule. Using specifically yoga as a form of active recovery can actually repair muscle fibers more quickly than other common forms, as the combination of stretching and relaxing muscles encourages blood flow to broken down muscle tissues. Do yoga, lift again sooner.

If you think yoga is just for slim, prissy girls with hot yoga pants on, think again. A great many of you out there likely have at least some familiarity with yoga through your TV-ordered set of P90X DVDs. Through yoga, you learn to control your body and your mind. And when it comes to building a stronger, leaner, more functional physique, that control can truly provide next-level results. 

Along with yoga a good nutritional diet will help keep your body balanced and ready for the next workout. Come see one of our certified nutrition specialist and let them help you balance out your diet!

Til next time,

Mikie

Women and Protein: The Truth!

Seeing as today is Valentines day we wanted to drop a little info just for the ladies. Fellas, you can keep your ears open too as this might help you understand your body and it's protein needs a little better!

Shannon Clark holds a degree in Exercise Science and Sport Performance from the University of Alberta in Edmonton and gives us a great break down on just what the big deal is about protein for ladies.

We've all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you're a woman.

According to a study published in the "International Journal of Eating Disorders,"1 women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack protein in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym!

While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you're in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body's ability to recover and grow!

1. THE IMPORTANCE OF PROTEIN

The reasons for adding more protein to your diet plan are numerous. Of the 20 amino acids that make up protein, nine are essential. "Essential" means that your body can't manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

WOMEN TEND TO CRAVE SUGARY SNACKS LIKE CHOCOLATE, ICE CREAM, AND DONUTS. MEN, ON THE OTHER HAND, PREFER TO SINK THEIR TEETH INTO A WELL-MARBLED PORTERHOUSE.

Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them outside the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.

Protein provides other key benefits to the hard-working, fit female.

PROTEIN: STABILIZES YOUR ENERGY LEVELS AND APPETITE

If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.

This slow digestion time means you'll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for body weight maintenance.

PROTEIN: HELPS YOU BURN CALORIES MORE EFFECTIVELY

IF YOU'RE CONSTANTLY RAVENOUS THROUGHOUT THE DAY, YOU'RE PROBABLY NOT EATING ENOUGH PROTEIN AT EVERY MEAL.

Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.

This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.

Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.

PROTEIN: SAFEGUARDS AGAINST THE LOSS OF MUSCLE

As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there's a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.

If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!

PROTEIN: BOOSTS YOUR IMMUNE SYSTEM

Oh, the wonders of whey. If you choose to add whey protein powder to your diet, you'll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.2

2. MYTHS ABOUT PROTEIN

One of the reasons that some women shy away from protein is because they believe the myths. Don't let false rumors cost you gains. Clear up confusion by separating fact from fiction.

MYTH: PROTEIN WILL CAUSE YOU TOO LOOK BULKY

PROTEIN WILL MAKE YOU STRONGER. IT WON'T TURN YOU INTO AN "OVERLY RIPPED" VERSION OF YOURSELF.

Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won't turn you into an "overly ripped" version of yourself. Put your mind at ease and know that this simply won't occur.

Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you're not going to pack on muscle the same way your male counterpart might.

Your body can also only make so much lean muscle per day. Excess protein won't necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don't worry too much about this myth.

MYTH: A HIGHER-PROTEIN DIET IS HARD ON YOUR KIDNEYS

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you're an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you'll want to increase your water consumption at the same time.

MYTH: HIGHER-PROTEIN DIETS COMPROMISE BONE HEALTH

There's no definitive proof that high-protein diets cause the excess acid load that's been linked to bone loss and poor health.

In fact, according to the "American Journal of Clinical Nutrition," studies found that high-protein diets had a small but significant benefit to the lumbar spine.3

3. YOUR ESSENTIAL PROTEIN INTAKE

So, how much protein do you need? The suggested number differs depending on the source.

According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.4

Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you're constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.

PEOPLE WHO JUST EXERCISE AND DO NOT DIET SHOULD AIM TO CONSUME SOMEWHERE AROUND 0.8-1 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT DAILY.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of body weight daily.

If you're dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your body weight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.

Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.

As always, feel free to stop by and speak with our staff of certified nutrition specialist if you have any questions about how much protein YOUR taking in and if its the right amount for your goals!

Til next time,
Mikie

Choice Protein - Cinnamon Oatmeal

Our friends at Choice Nutrition Systems give us a great recipe to try with their Choice Blend Cinnimon Bun flavored protein!

A lot of healthy eaters make Oatmeal a staple of their diet regimen.  For me personally, I love oatmeal but find it filling, especially when I have to supplement it with eggs or egg whites in order to get the protein I need at each meal.  Here is an easy solution that won’t make you feel like you are eating the entire farm every breakfast.

Make your oatmeal as directed by the oatmeal manufacturer.  We will borrow Quaker Old Fashioned Oats recipe here as an example.

          +  

½ Cup Dry Quaker Old Fashioned Oats

(We prefer the old fashioned whole rolled oats versus the over processed instant.  Whole oats give you more usable energy and cause a higher thermic effect for the food to burn more effective calories)

1 and ¼ Cup Water or we prefer Almond Milk (Vanilla or Regular, but always unsweetened)

1 ½ Scoops of Choice Blend Cinnamon Bun Protein Powder

Dash of salt (optional)

Bring the milk or water to a boil (or microwave till hot).  In a separate pan, mix the dry oats with the protein powder. 

Stir the dry mixture into the hot liquid until it is the consistency you like.  Usually takes at least 4-5 minutes on the heat to cook the oats or approximately 2 minutes in the microwave.  Let stand and cool a bit before eating and add additional milk or water after if you are wanting a little less thickness.

Enjoy!

Here is the nutrient profile of your Choice Cinnamon Oatmeal (made with water):

380 Calories; 32grams Carbohydrates; 5grams of Fat (Zero Saturated); 45grams of Protein; 70mg Sodium

This is a perfect macro-nutrient ratio to start your day!

Stop by today and try a sample of their awesome Cinnamon Bun flavor or ANY of the awesome protein flavors they have!

Til - Next time!

Mikie

How do you eat clean while traveling? Here's a brief outline with tips to help keep you lean and mean while at the airport, hotel and more.

ON THE PLANE AND IN THE AIRPORT

• Bring an empty Tupperware or shaker cup. Bring ziplocks with pre-measured Whey and a bag of almonds. If your diet calls for carbs, rock some dry oats. Remember, this is a flight, so you need to leave the liquid behind to get through security.
• When it is time to eat, buy some water and you can have either 'sludge' (mix as you would with peanut butter, but with less liquid) and drop the almonds in after to make a pudding-like sludge with your protein. Or, you can simply shake up some whey and eat the almonds.
• If you need carbs, simply add the oats to your shake. Boom! You just got served a knowledge bomb of chocolaty goodness!

  RESTAURANTS

  
  • Order meat and veggies and if you need carbs, order a dry sweet potato, baked potato, or even rice.
  • For veggies, be sure to ask for them "steamed with no butter".
  • Ask for your meat to be cooked dry with no oil or butter.
  • Ask for your eggs to be cooked in spray and not in butter.
  • Reiterate "no sauce" on anything!
  • Have fun and plan ahead! For example, we found that the Chicken Fajita Omelet with no cheese and no sour cream with Harvest Grain and Nut Pancakes with no butter and sugar-free syrup from IHOP, fit my macros perfectly and is a darn clean meal!
  • Denny's! This place will grill plain chicken and eggs at a great price.
  • At steakhouses: always opt for lean sirloin and fillet. Remember the "no butter" rule!

  HOTEL ROOM

  • If you have a microwave, rock a brownie!
  • Sludge is still your friend. Unless going out, sludge it up, or make shakes. A 2lb container of Choice Whey takes up very little space in a carry-on or backpack!
  • Buy peanut butter and all goods when you get in town. Blueberries will keep unrefrigerated for quite a while.
  • To make oatmeal in your room, use the in-room coffee pot and make hot water. Pour over oats and BAM, SLAM, Thank you MA'AM! You got oatmeal.

  IN THE CAR

  • Protein shakes and almonds while you drive. All you need to know... follow restaurant rules when you eat out.

Health Benefits of Green Coffee Bean Extract: Does Research Support the Hype?

"Green coffee beans are the same coffee beans we have come to know and love.

The difference is that green coffee beans are left un-roasted, not only giving them a smoother taste than roasted beans, but also giving them a distinct array of health-promoting plant chemicals.

The concept of green coffee applies to green tea as well.

Green, white, oolong, and black teas actually come from the same Camellia 

sinensis  plant, but green tea is the least  processed.

The change in how long the teas are roasted determines why green tea has different health properties than black tea.

This is also how green coffee beans harbor unique health benefits when compared to roasted coffee beans.

We know that drinking regular black coffee can be associated with a lower incidence of diabetes, certain types of cancer, as well as Parkinson’s, Alzheimer’s, and liver disease (1; 2), but what is so exciting about green coffee bean extract?

Emerging research shows that green coffee bean extract, may be a low-cost way to reduce weight naturally.

Early research suggests the extract may help normal weight adults prevent weight gain, and overweight adults from becoming obese (3).

According to animal studies, green coffee bean extract may support weight loss and inhibit weight gain by three interesting ways:

1. Block absorption of fats

2. Boost fat-burning

3. Support healthy sugar and insulin levels

Together, these three mechanisms may create a unique & natural synergy that may support natural weight loss in a way that would be very difficult to mimic with a drug.
(4; 5; 6; 7; 8; 9; 10; 11)

Green coffee beans contain unique plant chemicals that are otherwise lost with typical coffee roasting.

Coffee Antioxidants: Chlorogenic Acid

The “breakthrough” compounds believed to be responsible for the health benefits of green coffee beans are chlorogenic acids.

When you consume green coffee bean extract, a portion of the chlorogenic acids are believed to be absorbed directly in the small intestine. The leftover compounds that make it to the large intestine and colon then do something interesting.

Further down the intestinal tract, chlorogenic acids may interact with healthy bacteria in the colon to produce additional sub-chemicals. Researchers associate these chemicals with even more anti-inflammatory benefits (12).

Chlorogenic acids found in coffee may also:

• Improve brain performance and mental health (13)
• Reduce oxidative stress, body fat, and energy uptake, while also boosting glutathione, your body’s primary antioxidant and toxin-scavenger.
  • Ultimately, the extract may reduce DNA damage and yield anti-aging properties (14; 15)
• Reduce blood pressure, although the research evidence is still inconclusive (16; 17; 18).
  • The proposed blood pressure-lowering effect may be a result of 5-quinoyl quinic acid as well as other chlorogenic acids found in green coffee bean. Scientists also have shown that the higher the dose of green coffee bean extract given, the more profoundly that blood pressure may be lowered. (19; 20; 21).
• Offer anti-cancer properties, and like similar plant chemicals, may keep cancer cells from metastasizing into new areas of the body (22).

Green Coffee Bean Extract has become extremely popular in just a short time. Dr. Oz recently featured it on his popular television show, and Starbucks now features green coffee bean extract in their new Refresher drinks.

So while the research is still young and predominated by animal studies, it supports the claims that green coffee beans can boost energy and potentially help you burn fat and lose weight. Just beware of unnecessary added sugars.

I’m usually one of the first to question a new trend, but I do believe that green coffee beans can be a useful piece of your nutrition and lifestyle strategy to support healthy blood sugar, improve fat metabolism, and ultimately maintain a healthy weight."

Its' the new year and everyone wants to burn fat. 2013 saw the introduction to many new and natural fat burners. One particularly interesting one has been green coffee bean extract.

Dr. Alexander Rinehart, MS, DC, CCN give us his run down on everyone favorite little bean!

Stop by and try a sample of some of the great product we have in store with green coffee bean today!
Til next time,
Mikie 

Have a Happy Paleo Christmas Dinner

With next the big feast of Christmas Dinner right around the corner we teamed up with our friends from Champion Naturals to bring you a few ways to keep your Christmas dinner healthy with these Paleo twist!

The Paleolithic diet (abbreviated “Paleo” for short) is a relatively simple concept. Proponents of this diet maintain that human physiology hasn't changed much since the days of our early ancestors, right before the dawn of the agrarian age.

 The idea is that eating the foods that we were able to hunt, gather or otherwise scrounge during our days as hunter-gatherers will help us avoid many of the diseases and other downsides to our modern age of largess, plenty and over-indulgence. While the science upon which the evolutionary assumptions used to develop the Paleo diet are contentious and somewhat flawed, the general idea is pretty sound.

Paleo Diet Main Ideas:

• Avoid processed meats and (where possible), consume only grass-fed or truly wild game
• Choose roots, seeds, nuts, fruits and vegetables over processed grains, legumes or potatoes
• Avoid dairy products and processed oils

That’s because (especially in the west) our diets are packed with unhealthy fats, processed meats, and hormone-fed livestock, pesticides and genetically altered grains – not all of which can be benign. So in addition to getting a healthy bout of winter exercise with your Thanksgiving dinner, try the following suggestions to serve a more healthy meal!

Turkey instead of Ham

In this case, the traditional dish has it right. With very few exceptions, ham (though delicious) is packed with extra salts and preservatives. It’s also way less healthy than a nice, roasted turkey – and that’s roasted, not fried. Nice try.

Note: while there are overlaps with “raw” food diets and Paleo, most proponents of Paleo eating are okay with cooking your food. To take full advantage of this, surround your turkey with diced vegetables; the more the merrier!

Stuffing the Paleo Way

Stuffing is traditionally made with bread. Bread is traditionally made with flour, and flour is traditionally made from grains. This makes it a no-no when it comes to Paleo. But what’s Christmas without stuffing?

Probably possible, but we wouldn’t recommend it. Here’s a recipe from www.agirlworthsaving.net on how to make a cornbread stuffing … without the bread (hint – use coconut flour instead of regular flour).

Alternatively, skip the stuffing and go straight for the Sweet potatoes.

Sweet Potatoes However You Like Them

Some people might stop right here and wonder whether or not Sweet potatoes are on the Paleo menu. Personally, we think they should be – as they’re most definitely a root. In fact, if you really wanted to get down to brass tacks, all potatoes are Paleo in that they’re also roots. However, the cultivation of white potatoes as well as the difference in nutritional value (and a few other issues) makes them imperfect when it comes to the Paleo diet.

You’re welcome to do your own research regarding Sweet Potatoes and other types of potato in general. But for us, the risks outweigh the benefits. If you’re still on the fence, ask any weightlifter about sweet potatoes. They’re more than likely to tell you that they’re an excellent source of healthy carbs and many other nutrients – unlike the nearly-empty carbohydrates you’ll get from the regular old “Idaho” variety.

To stick with the general idea, though avoid things like sweet potato casserole and just bake or roast your potatoes. Roasted, mix them in with a big pan of baby carrots and diced onions. Delicious!

Green Beans, Squash & Raw Veggies

Another great form of Paleo nutrition and protein, Green Beans are especially easy to prepare if you don’t lump them into an unhealthy casserole. (Author’s note: Green Bean Casserole is delicious) Another great side to add color to your Paleo table is green and yellow squash. Just slice and cover in a microwave-safe bowl with a little black pepper on top.

As far as raw veggies go, you can always start with a bowl of salad before the main course and during the meal, put out a plate of raw, sliced tomatoes. Depending on how strict you’re being (if you’ve a large gathering, I don’t recommend forcing others to conform to your dietary quirks) you can add a little salt and pepper to your ‘maters – like my grandfather used to!

The other good news: Cranberries can be made into natural, Paleo or nearly-raw recipes, but there’s a whole lot of prep-time involved. You’re better off just opting for the “natural” cranberry sauce from your local natural foods store (and have a bowl of the can-shaped stuff ready for the kiddies).

Dessert

“Diet” and “Dessert” start with the same letter, but that’s about it. Mostly, this is because of the sugar. Some proponents of Paleo diets consider chocolate to be a Paleo-friendly food, others don’t. You can serve sliced dark chocolate, but that’s going to leave some of your guests feeling peckish.

For the truly serious and/or adventurous, offer sliced apples or pomegranates – they’re unbelievably nutritious and help with digestion as well. Or, alternatively, you can just ask other people to bring the dessert – after all, it’s not cheating if you didn’t make it yourself, right?

Have a Merry Christmas from all of us here at 4X Nutrition and Champion Naturals!

Til Next time,

Mikie

Weight Management Tips for the Holiday Feast-tivities!

Alright, the holidays are quickly approaching and along with this time of year come, parties, big dinners and lots of tempting treats.  So here are a few tips for surviving the holiday feasting season:

1. Go For A Quick Walk:  On the days you are going to be feasting, take a walk in the morning and after the meal.  As you walk the increased oxygen, endorphin's and adrenaline will help digest the food and help you avoid the couch coma effect.
2.    Go Outside and Play:  This one is much easier for us here in South Florida.  Many families in Florida plan beach time during the holidays, just remember to bring the Frisbee or football and make sure you get some activity involved with your beach outing.  Or take the kids to the park after a big meal, get some fresh air and have some fun!
3.  Chew Your Food Extra Well:  Your body is used to chewing a mouthful of food a specific number of times.  The more you chew, the less you are inclined to eat and your body will feel full sooner.  Plus, when you chew your food very well, it has time to interact with the digestive enzymes contained in saliva.  Once you do swallow, your body is better able to digest, process and eliminate your meal, allowing nutrients to be absorbed more efficiently.
4. Drink Plenty of Water:  Water has no calories and helps you digest and process foods.  It will also make you feel fuller faster.  Drink a glass or two with the feast and it will interact with the fiber in your meal and make you feel full and satisfied faster.
5. Try Using Light Alternatives:  Nowadays there are lots of good alternatives that are low-calorie, lower in carbs or lower in bad fats that taste very much like the original high-calorie version.  See if you can add a few of these items to your menu to help reduce the calorie content of some of your favorite foods like butter, whipped cream, sour cream.  In some cases you can blend things like Stevia with real sugar to still make your baking sweet and tasty, but lighten the sugar/calorie content at the same time.
6. Pay Attention to Your Body:  When you begin to feel uncomfortable, stop eating!  Many times the food just tastes so good that we go way beyond the point of comfort.  You feel full and sluggish and, of course, the natural progression of this leads to a couch and a long nap.  It all sounds so tempting, but remember, when you sleep, so does your metabolism.  I call this the lips to hips condition.

You can enjoy the holidays and still keep on top of your diet and at least maintain your body’s current condition and weight.  It is not as hard as it seems with these simple tips!  Our Certified Fitness Nutrition Specialists have lots of other great ideas for helping you get through the holiday season happy and healthy!

Til next time,

Mikie

Does Your Nutrition Plan Need a Tune-Up?

So you've been in the gym for a few weeks now and you feel like your killing your self then you step on the scale and see nothing moving. SO maybe your nutrition needs a tune up! Just like your vehicle requires regular tune-ups to keep it performing at its best, your nutrition plan needs regular tune-ups to make sure you’re getting essential nutrients and performing at YOUR best.

Your body requires the right kinds of nutrients to keep it running in tip-top condition.

Nutrition equals life. All living things, including you, need food and water to live. Beyond that, you need good food, meaning food with the proper nutrition, to live well. We can also agree that your body needs food and water to perform essential bodily functions – digestion and elimination for example. Without food and water, your body begins to breakdown. It’s just as important to feed your body the right kinds of nutrients as it is to put the right kind of gasoline in your car. Too much sugar in your car’s gas tank…car sputters. Too much sugar in your own tank can also have adverse effects and most notably, weight gain. The more calories and processed foods we eat the more your body suffers and begins to perform poorly. Nutrition is about why you eat what you eat and how the food you get affects your body and your health.

What is your nutritional status? That means, what is your state of health as it relates to your diet? Ask yourself, “taking into account my current eating habits, how do I feel on a daily basis”? Do you feel good, bad, lethargic? Need more energy? We’re now 3 weeks into 2014 making it a perfect time to re-evaluate your nutrition plan to determine if you’re on track to accomplishing your weight (loss or gain) and fitness goals. Your nutrition plan should include: Proteins (fish, egg whites, skinless chicken breast, lean cuts of beef) to help build and repair tissues, Healthy Fats (avocados, olive oil, unsalted nuts) to help protect internal organs, Carbohydrates (whole wheat pasta, brown rice, beans, oatmeal) to provide energy for your body and Fiber-Rich Fruits and Vegetables to provide powerful antioxidants. Don’t forget your Water – the most important nutrient!

Remember, eating a small meal every 2-3 hours and not missing breakfast is the key to keeping your metabolism fired up and your body energized. If you wait too long between meals, you cause your metabolism to slow down in order to compensate for the perceived state of starvation and you’re left feeling sluggish.

Is your nutrition plan missing anything? Does it include too much of one thing and not enough of another? Feel like you’re not making any progress? Well then, perhaps it’s time for a nutrition plan tune-up.

This is just some information to help guide you. If you want more detailed information or have any questions, be sure to ask one of the Certified Nutrition Specialists the next time you stop by 4X Nutrition.

-Till next time!
-Mikie