Post-Exercise Fuel: What to eat after a workout!!

The vast majority of us workout in order to either lose or maintain our weight.  We've discussed in the past that calories in vs. calories out is the bottom line in weight loss!  So, eating a meal immediately after a workout might seem counterproductive, but assure it's just the opposite!  Your post-workout meal is super important for providing what your body needs for muscle-repair and replenishing lost nutrients!

The first thing to know is WHEN to eat.  Consume your post-exercise snack within an hour of finishing up your workout, ideally within 30 minutes!  This assures that the calories will be broken down and used for refueling as opposed to being stored away as fat!

And next; WHAT to eat.  Although there is definitely debate over the PERFECT balance of carbs/proteins/fats, I recommend shooting for the following ratio (approximately):

60% carbs      30% protein     10% fat (or less)

Carbs: The idea of carbohydrates makes people who want to lose weight freak out.  However, carbs are ESSENTIAL for normal and efficient body function!  Remember: fruit are carbs too and are a GREAT choice for your post-workout snack!

Protein: This part of your meal is responsible for ending the process of breaking down muscle tissue to use as energy and switching to muscle repair mode.  The fastest digesting protein is Whey Protein, thus the popularity of the "post-workout-shake".  The faster your snack digests, the less muscle tissue your body breaks down, and the quicker you begin the recovery journey!

Fat:  to be honest, fat doesn't play much of a role in the refueling process, so try to limit the fat in your food choices as much as possible!  Keep it below 15%!!

Examples:

• fruit, whey protein, ice, milk smoothie
• fruit, yogurt, ice smoothie
• granola, fruit, yogurt parfait
• milk & cereal
• almond butter & honey sandwich on whole wheat
• egg whites, black beans, on a wheat or corn tortilla
• protein bar
• tuna sandwich on whole wheat
• veggies, crackers, & hummus
 

*Remember* Don't be afraid of calories after a workout!  If you know the approximate # of calories you burned during your workout, shoot for a meal composed of about 1/2 that number of cals!  If you burn 600ish, 300ish calories is safe!  Eating after exercise will NOT sabotage your weight-loss efforts!  If you do it right, it will actually HELP!

  -Peace. Health. RoxyB!!

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TIP OF THE DAY: Start your day w/ h2o!!

Drink 16 oz of water right when you wake up in order to boost your metabolism by 25% for up to 90 minutes! 

--Peace. Health. RoxyB!

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Chips & Salsa got you down? Tips for Making Healthy Choices @ Mexican Food Restaurants

Going out for your beloved Tex-Mex is NOT an excuse to abandon your healthy eating habits.  There are plenty of healthy options & substitutions!  Here are some tips for the next time you find yourself @ Chuy's, and at a loss for what you should order!  The little things can add up to go a LONG way in saving calories...and thus...your waistline ;)

1. Drink an entire glass of water before you put ONE SINGLE THING into your mouth. Seriously.  Do it.
2. If you MUST eat chips & salsa, limit yourself to ONE bowl of chips.  Once the first bowl has been replaced...CUT. YOUR. SELF. OFF. 
3. No queso. 
4. Steer clear of any & all things fried.  This includes "crispy" chicken salads/sandwiches, french fries, "breaded" meats & veggies, fried shrimp, and even tortilla chips & crispy tacos!
5. Replace traditional starchy sides (mashed potatoes, french fries, mexican rice) with their greener & more nutritious counterparts.  Ask your waiter for baked or grilled mixed veggies, a baked sweet potato w/cinnamon on the side, black beans, avocado slices, a side salad (House or Garden...NOT CAESAR!!!)
6. Replace any topping/sauce with salsa, this includes on salads, smothered chicken, enchiladas, , tacos, etc...
7. Avoid anything topped w/cheese.  OR even better: replace the cheese w/salsa or pico!
8. Order tacos on corn instead of flour tortillas.  If you don't like corn, ask for a side salad and dump the contents of your taco/burrito on top of your salad!  Top w/salsa or avocado slices.  YUM.
9. Look for grilled chicken or grilled fish plates.  As a general rule, these will be your healthiest options!  
10. Meals like cheese quesadillas & cheese enchiladas offer VERY little health benefit, while loading you up on the dreaded EMPTY CALORIES.  Don't give in!
11. Speaking of empty calories...Remember:  Drinks contain calories too.  Sodas and Margaritas will up your calorie-count in a hurry.  Drink water!

See?  You can have your TexMex, and eat it too! ...well, you can eat SOME of it :)  

Please share any questions or other helpful suggestions that have worked for you!!

--Peace. Health. RoxyB!!

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Get your GREEN in this St.Patrick's Day!!

TIP OF THE DAY:

Fit something green in EVERY day!!

Below are a few easy ways to sneak in some green on this St. Patrick's Day!

• toss a handful of spinach leaves in the skillet w/your eggs!
• dip fresh broccoli into hummus for a DELECTABLE mid-morning snack!
• add fresh sugar-snap peas to your sandwich, wrap, or salad at lunch for a little added crunch!
• snack on some edamame between lunch & dinner!
• toss a handful of fresh okra, a can of diced tomatoes, and some fresh garlic on the skillet for about 10-ish minutes.  DELISH. {season w/pepper, chili powder, or italian herbs as an alternative to salt!}
• Last, but not least- INDULGE in a cupcake w/green frosting!! or maybe even a green beer {for all of you Dallas-ites out there!}

--peace.health.roxyB!!

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Which Organics Should You Buy??

Another handy chart for you!  If you would like to stick with organics, but don't want to dish out the extra cash it takes to go exclusively organic, check out this little list below.  The Environmental Working Group {EWG} came up with this list based on an abundance of government pesticide testing.  Look!  Your very own ORGANICS DIRTY DOZEN & CLEAN 15 guide...

**REMEMBER: Always clean {SCRUB} your fruits/veggies before eating/cooking!!

--Peace. Health. RoxyB!!

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Buy Organics IN-SEASON to Save Mula!! (chart included!)

One of the biggest reasons people cite for steering clear of organic produce is PRICE.  Well...buy in season and you'll get more bang for your buck! This handy little chart is perfect to print out and keep in your wallet.  Just bust it out while you're doing your grocery shopping to find which produce is in season, and thus, the cheapest!  When you buy OUT of season, not only are you paying for the food itself, but also for the transportation to get it here!  

via

-Peace.Health.RoxyB!!

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SNACK your way to Weight-Loss Success!!

I know what you're thinking. Snacks=calories!  How can that possibly help with weight-loss??  Well, I'm here to tell you, this method is the absolute best way to go.

The idea behind eating every 2-3 hours is this:  By providing frequent doses of nourishment to your body, you train it to use up that batch of calories as they're taken in.  Your body learns to expect a new dose of energy every few hours, so it doesn't have to store much away for later.  Your metabolism is kicked up and continues to work efficiently all day long {meaning more calories burned each day!}

On the other hand, when you skip meals or just go long periods without consuming anything, you are working against your very purpose.  You teach your body that it needs to store away some of the calories because it never knows when it will receive its next dose of energy (cals)! Your metabolism never learns to function at a constant, efficient level! 

Sooo... eat frequently!  Keep the calorie count low, but eat your 5-6 meals a day! You WILL see positive changes if you stick with it.  Yes, you will most likely find yourself getting hungry more frequently (every 2-3 hours), but that's the point.  Be sure you always have a couple of healthy snack options stowed away so that if (WHEN!) you get hungry on the go, you have a healthy option to keep that metabolism pumpin'!

Happy snacking!

--Peace. Health. RoxyB!!

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Fad Diet = BAD Diet!!

The Key to weight loss is NOT the latest greatest Fad Diet.   That diet may get you some quick results, but in the long run it will sabotage your efforts!  These fad diet changes will most likely be temporary, because you are not providing all of the nutrients that your body needs!  The initial cut in calories WILL result in some weight loss, but it will come roaring back with a vengeance the second you return to a more maintainable diet!  This only confuses your body.

The KEY is to adopt an eating regimen that is do-able all the time!  A new lifestyle.  Make food choices that are smart, nutritious, and still satisfying!  Here are a few guidelines to follow:

1. Be sure to include carbs, proteins, AND fats!  All 3 play vital roles in our bodies' function!
2. DO NOT skip meals.  This teaches your body to store away what you eat because it's not sure when it will be fed again!
3. Eat 5-6 small "meals" throughout your day.  I know you've heard it before, but it works!  A good guideline is to eat your 3 normal meals, and then add a snack in between breakfast-lunch and then between lunch-dinner.  Never go more than 2-3 hours without feeding your body! (A good snack example is an apple, handful of almonds, or some yogurt)
4. DRINK WATER!  Staying hydrated not only allows your body's fat-burning mechanism to work more efficiently, but it helps keep you feeling fuller longer!
5. Start small.  Choose a 1-2 changes to make at a time and stick to those changes.  When you feel comfortable with them, add a few more healthy changes.  This makes it easier to maintain, more of a lifestyle!

--Peace. Health. RoxyB!!

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The Best Way to Lose Weight: Diet vs. Exercise

Let's spend the next few days discussing the TRUTH about weight-loss!  What do you think about that?

We'll start with a popular topic.  Whether you want to shed a couple of pounds or drop 20, the decision must be made:  HOW?  The 2 key components to weight-loss are diet and exercise, and the debate about which is more effective has been around a lonnng time.  I'm not sure why it's even a debate anymore, because let me tell you: the research is clear!  Although choosing either diet OR exercise as a means to lose weight can be effective, choosing a combination of the two will speed up the process AND {according to an abundance of research} gives LASTING results!

DID YOU KNOW:

Your chances of losing weight and KEEPING IT OFF increase drastically when diet AND exercise are both addressed.

Only 5% of those who cut calories without increasing their activity level are able to keep the weight off....and weight fluctuation is a common obstacle amongst this group. (this is so unhealthy!...but we'll discuss that later...) Of those who choose exercise only, only 1% are able to reach their weight-loss goals and maintain their weight for at least 6 months. WOW.

So, bottom line:  If you want/need to lose weight, there are 2 things you need to do!  Change up your eating habits AND increase your activity level!  It's about calories in vs. calories out! (also to be discussed at a later date!)

--Peace.Health.RoxyB!!

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Banana Ice Cream!! (guilt-free style!)

 BANANA ICE CREAM

1.  Peel 2 over-ripe bananas (no green whatsoever)
2. Place in Ziploc and leave in freezer for 24 hours minimum
3. Remove bananas from freezer and immediately place in food processor
4. Blend on high until smooth & fluffy (approx 2 min)
5. Scoop into bowl & enjoy!

All natural.
Dairy Free.
No added Sugar.
Easiest. Thing. EVER.

*BONUS TIP*

If plain banana flavor doesn't do it for you, try adding a bit of peanut butter or honey once the bananas are blended smooth!

--Peace. Health. RoxyB!!

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Tip of the Day: NIX the SODA!!

KICK YOUR SODA HABIT!!

Replace a 20oz soft drink with water to save 200 calories each day.  Think that sounds like a minor change?  ...It amounts to 21 pounds a year!!                                                                       via @EatThisNotThat

Ummm...I wouldn't call that minor :)                          

-Peace.Health.RoxyB!!

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Tip of the Day: Drink Water!!

*DID YOU KNOW*

People often misinterpret dehydration as hunger??

Next time you feel "hunger pain", try drinking a glass of water!

imagevia

Water is ESSENTIAL to your health is SO many ways!
--Peace.Health.RoxyB!!

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Re-Assess your Eating Habits!

"I eat pretty healthy...most of the time..."

I can't tell you how many times I've heard this from clients who are convinced their eating habits aren't too shabby.  After a few days of food journaling, their tune changed big time.

Most people don't realize what is actually going into their mouths from the time they wake up to the time they go to bed at night.  Even the little snacks count!  A bite here.  A taste there.  A sip or two of this or that can sabotage your efforts toward health & fitness!

I challenge you to journal every single little thing you put in your mouth for 3 days.  That's it.  3 days.  Even ONE day of journaling might shock you.  MyPyramid.gov provides an awesome tool for inputting your food journal and breaking it down for you.  You're able to see where your diet is lacking and where you're over-doing it.  Check it out!

You'll only be better for it!

 --Peace.Health.RoxyB

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Tip of the Day!

Veggies for breakfast anyone?  If you're like me, your immediate response is, "ew."  But hear me out.  IF you like eggs, veggies are an easy addition!  Toss in some spinach, bell peppers, mushrooms to make a quick omelette!  It's healthy AND delicious.

Did you know that the USDA recommends 2.5 cups of veggies EVERY day?! (based on 2000cal diet)  You can hit that mark by starting with a bang at breakfast!! image via

Wishing you Good Health & Happiness!!

--RoxyB

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