I have been talking a lot to folks about food and helping teams
and individuals become aware of what and when they are putting food in their
mouths, and how that food fuels their bodies: Busy Moms, Competitive Athletes, and
Business Owners who all want to take the first step in achieving balance to feel rested, energized and healthy.
Active lifestyles, just like anything else, take some TLC and
maintenance to be enjoyed fully!
Ladies, when we hit our 40's, 50's,60’s, we start to find that we
are retaining fat, (sometimes in areas that we haven’t before). The fat burning
parts of our metabolism, (mitocondria) start to s- l- o- w down as Estrogen levels drop 40-60%(1). We see we are losing
muscle mass as testostorone levels also drop, while some of us continue to eat with wild abandon. Some
days we tell ourselves “hey I worked
out this morning, I can have a Carmel Macchiato!” (3) Before you dive in, consider your tall cup contains:
27 mg of cholestoral !
26g of sugar
(that is 6.5 teaspoons!)
5g saturated fat- which is 1/4 of your daily amount
120 mg sodium
After you drink that,
the sugar slams into your system and the caffine buzz is
gone while the sugar is stored in your body as extra body fat,
BTW- if you
consume a beverage like this 2x a
week you are consuming 7.4 lbs of
sugar a year! That is an extra 10 lbs to carry around with you.
Let me leave you ladies with some tips to help you boost
your metabolism.
1. Eat Breakfast: So many of us skip the
most important meal. Start your
morning with a Nutribullet (4)
extraction within a hour of
waking up. (Join the food for fuel team and get
easy to go recipes you will love!)
This is a
great recipe for the gal on the go, take a 1 cup scoop in a to-go container as
breakfast or mid-day snack.
Over night Apricot Pecan Musli:
Ingredients:
1 apple- grated
1 cup yogurt
1 cup oat milk
1/2 cup chopped pecans
1/2 cup sliced dried
apricots
1/3 cup pumpkin seeds
1/3 cup dried cranberries
Directions:
Combine
all the ingredients and store in a sealed container in the fridge overnight.
This will keep refrigerated for up to 3 days. If it's too thick the next day
for your liking, just add a little more milk or yogurt. You can do this at any
time. Feel free to use dried fruits, nuts and seeds (dried Cranberry, cherries, blue berries, sunflower, chia, hemp
hearts, to name a few). Recipe courtesy of Hollyhock, from
the cookbook Hollyhock Garden to Table.
- Resistance
Exercise: Studies have proven
that regular exercise reduces disease including cancer in post menopausal women. (2) Exercise at least 5-7
hours a week. A certified exercise fitness professional can design a workout program to help you
meet your fitness goals and counteract a slowing metabolism and loss of muscle mass.
- Spiritual
Practice: Studies show that by having a spiritual practice, individuals generally have better
coping skills, can manage
stressful situations, and observational research indicates that these
individuals also seem to have lengthened life expectancies. (6) If you are not currently
practicing a form of metatative practice, try a local yoga class
once or twice a week, to help stay balanced, stretched, and mentally
relaxed. I like Vinyasa yoga (7) since it incorporates deep breathing with poses that compliment my athletic fitness program.
Remember 1,2,3 easy ways to feel better starting right
now! If you are ready to
start your Food for fuel program, drop me an email, and let me and my network of
fitness professionals help you
reach your goals to feel better. Also, schedule your customized Nutrition and Fitness workshops for you, or your team, in locations around the world.
Salud! To your health!
(4)
NutriBullet.com
(6)
Having a spiritual
practice: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1305900/
(7) Vinyasa http://www.lululemon.com/education/yoga/vinyasa-yoga
Labels: bootcamps, cancer, carmel macchiato, hollyhock garden to table, metabolism, musli, NutriBullet, nutrition fitness workshops, starbucks, stress relief, sugar, vinyasa yoga
