What are 4 things you can do TODAY to help your overall health?
If you are really needing to see a shift in your metabolism and overall change, you still get to mess up every once in a while. If you are 90% consistent with drinking water, eating your veggies, protein and fats that means you get to splurge 3x a week! If you are overall happy with body composition and performance, and you are 80% consistent with drinking water, eating your veggies, protein and fats, you get to splurge 6x a week! Who doesn’t love that?!?!?!? It is not about “cheats”, “gains” or even punishing nor rewarding yourself with food, it’s about enjoying it.
Need more information and support? Look for part 2 on this topic next week where we talk about how/why you should hire a professional coach.
Did you know the average American gains about a pound between Halloween and New Years that they never lose? That can add up over the years!
Here are some easy "swaps" that you can try this holiday season!
EAT THIS INSTEAD OF THAT
Greek yogurt Sour Cream
Protein Shake Sugary Cereals
Veggies and hummus Chips and salsa
Dark Chocolate Milk Chocolate
Greek yogurt & seasoning Ranch dressing
Bai Water Soda or Diet Soda
1 minute muffin Muffin
RX Bar Cliff Bar
Bulletproof coffee Starbucks Latte
Buffalo or Bison Traditional beef
Spaghetti Squash Pasta
My nutrition clients ALWAYS ask me about snacks, especially healthier alternatives to standard things like snack mixes and "bars." Whether you're on the road or just need a mid-afternoon bite during the work day, check out these 4 better options:
6 OZ Greek yogurt (look for lower sugar like Siggi’s, Fage, Wallabye or even goat Yogurt)
1-2 tbsp of powdered peanut butter
*For extra protein add a high quality scoop of protein
*for added crunch, you can add Whole Me Granola
2 hard boiled eggs
Add holy guacamole or hummus for flavor
Sprinkle of Celtic sea salt
2 oz grass fed dairy or goat cheese
Protein coconut water
Now you tell us! What are some of YOUR favorite go-to snacks?
So we all know that Jill's protein balls are absolutely amazing right!? Well I finally got her to release her secret recipe to the Mi5 community. Give these a shot and take a few on the road with you because they're a great snack!
1 Cup of rolled oats
1/2 Cup mini semi sweet chocolate chips
1/2 Cup ground flax seed
1/2 Cup crunchy peanut butter
1/3 Cup honey
Combine all ingredients in mixing ball. Roll into bite-sized balls and chill.
Work Hard; Recover Even Harder
Are you confused what to eat before and after your workout? Here are just a few building blocks to healthy nutrition around your workouts!
2 or more hours before workout: Solid food meal
Within 2 hours of exercise: Low Fiber foods or liquids only
During Exercise: Water
Immediately following exercise: Protein shake is best (See recipe below!)
90 minutes or more after workout: Solid food meal paired with healthy carbohydrates
Recovery Protein Shake
Protein Shake Variety
-add in Spinach, Kale or other veggies
-add in dynamic greens
-add in unsulphered coconut
-add in flax seed/chia seed
-add in unsweetened coconut or almond milk (carrageenan free)
-add in tsp pb/almond butter
-add in organic/grass fed greek yogurt plain WITH fat
-add in pasteurized egg whites for extra protein
-add in cinnamon
-add in pumpkin spice
-add in ice
-add in organic coffee/espresso
-and of course add in 1-2 scoops of quality protein (such as SFH or THORNE, both available to Mi5)
With Halloween and the fall Holidays just around the corner, this snack is a perfect fit.
2 c. Blanched Almond Flour
2 tsp. Baking Powder
2 tsp. Cinnamon
1 tsp. Sea Salt
4 Large Eggs
1 15 oz. Can Pumpkin
1 c. Granular Sweetener
Preheat oven to 350 degrees F. Grease 9x13 inch glass cake pan or spray with non-stick spray. In medium mixing bowl, sift together almond flour, baking powder, cinnamon, and salt. Set aside.
In a separate mixing bowl, with electric beaters on medium, mix together eggs, pumpkin and sweetener until smooth. Add dry to wet and combine on low speed until smooth. Pour batter into cake pan and smooth with spatula. Bake for 40-45 minutes or until toothpick inserted in middle comes out clean.
Cool completely before cutting and serving. Top with whipped cream.
Recipe adapted from Healthy Living How-To
Craving something pumpkin spice but without all the calories of a pumpkin spice latter or pumpkin bread? Check out this healthier option packed with nutrients and wholesome ingredients. This treat is sure to provide a delicious taste of fall!
In large mixing bowl, whisk together milk and pumpkin. Add in spices, vanilla extract, salt and sweetener and whisk until smooth. Whisk in chia seeds and set aside for 5 minutes.
Whisk a second time and set aside for 5 minutes. Whisk a third time and then refrigerate.
Chia seeds will be plumped and pudding ready in about an hour. In parfait glasses, alternate layers of chia pudding with whipped cream.
Recipe courtesy of Healthy Living How To.
Nutrition is integral to success, whether your goals are weight loss, general muscular toning, fat loss, performance, weight gain, or just maintaining a HEALTHY lifestyle. Mi5 nutrition coaching provides customized support for all people and all goals. Sign up today: