Food For Thought

We all get sick, we all have some health issues (none of us are perfect hate to break it to ya! ) I mean let’s be real I refer to myself as the unhealthiest healthy person there is! (RA, new digestive issues, Hypothyroidism to name a few) WIth that said, do you pay attention to what you eat and how it correlates to how you feel? No I am not talking about counting calories and macros so to speak but more so the actual FOOD.

 

Let’s backtrack a little bit, our ancestors how did they eat? They ate stuff that came from the ground, stuff that their bodies were MEANT to eat. Meaning their bodies used the food as fuel. It did not store excess “fake” food it could not use or get confused and cause inflammation and other troubles when processed stuff and additives were ingested.

 

Think on it —– Our bodies are machines —- nutrition is a MAJOR KEY to fitness, weight loss and HEALTH overall. They use certain foods as fuel, certain things defend infection and actually help prevent inflammation. Processed foods CAN CAUSE infection, inflammation, head aches, digestive issues (inflammation) etc. Granted our bodies HAVE evolved since our ancestors but not so much to make them function properly with fake stuff. I mean were not “fake” right?

 

Maybe you agree and you are one of those who have changed their diets, their lifestyles yet still have health problems, immune system issues, maybe something as severe as cancer…. There may not be a direct answer as to why, but many studies do lead to our early years, possibly even when we were in the womb. I for one definitely did not grow up eating grilled chicken and veggies and fish and asparagus every night. My childhood makes me honestly think of one thing—– Dairy Queen Blizzards…. They were my absolute favorite thing, and loaded with probably 96% unhealthy stuff! Now I am not saying that Blizzards caused my health issues today or that no one should ever have one. But a more than once a week thing (true story) definitely didn’t help! And that is just a glimpse to my growing up nutrition habits. Back to the point though —–

 

Sugar and Fatty foods signal our opioid response which stimulates the release of the feel good hormone dopamine. These foods make us feel good (before you crash from the sugar high) just like actual opioid drugs do. That is why you may hear people saying sugar can be and is just as addictive as cocaine. The more you eat of these things, the more your body will naturally crave them which leads to overeating and in turn weight gain. So many of our foods today are loaded with things that will trigger this response, and sadly most food manufacturing companies are well aware and sometimes are behind paying for research that will favor their products to downplay the real problems to consumers. Again these foods (being processed with additives) trigger the wrong things in our bodies leading to inflammation, possible illness, etc!

 

Pregnancy and Food — Another potential big influencer —- When a pregnant mother eats, the fetus is getting the nutrients from that food to help grow, if they’re eating large amounts of processed foods with additives, possibly taking medications or other human derived substances…. Would it be so out of reach to say that something could not stem from that? Tests have been done to show how not everything is left in the womb, some things are indeed embedded in the fetus for their lifetime. “Mothers who eat a lot of junk food while pregnant in a way set up their child to be possibly addicted to high fat, high sugar diets when they are weaned” University of Adelaide .

 

Now NO I am not saying go blame your mom, just a few years ago we had NO idea what we do now as far as food and processed food go, the after effects and long term effects certain additives can have. I am writing this to get you aware, if you have a child, if you want to one day, you can do what is best for not only your health but your child’s as well. Now eating a bad meal here and there is not going to necessarily hurt your immune system but start now and try to practice balance. READ NUTRITION LABELS. There are plenty of healthy options now that don’t taste like cardboard. You can get creative with spices, you can order healthier options when out to eat most of the time.

 

Its your life, your priorities just remember to choose wisely.

 

If you’re pregnant or thinking about becoming pregnant and would like help with nutrition, this book is great!      What to Eat When You are Pregnant 

If you would like help with training contact myself or Brady at http://www.Cybfitlab.com for Pre and Post Natal Fitness Help!

Candice@Cybfitlab.com

Brady@Cybfitlab.com

 

 

 

 

 

No Bake Protein Packed Peanut Butter Cookie Dough

I know I am not the only one out there who has a sweet tooth. Even with as healthy as I try to be I am human and give in to cravings here and there…. and lets be honest most “healthy” cookies taste “healthy” meaning…. like they came from a forest or are hard as a rock, I could go on….

I love cookies, not ashamed to admit it, and everyone who knows me I have an obsession with peanut butter. So combining the two and knowing it’s truly not bad for me definitely keeps my attention (which can be hard to do)…

So wanted to share 🙂

What you need:

1 serving:

Mix peanut butter, water, stevia and salt together. Mix protein powder and flour together then add liquid to dry mixture. Stir until dough like consistency. DONE.

Seriosuly that simple. You can add cacao nibs or dark chocolate to it if you wish. You could do this with other flavors/brands I am sure as well but the consistency of the PB quest protein powder makes it super easy.

Macros/Nutrition Info:

Calories – 170, Protein – 25.5 g, Carbs – 5.5g, Fat- 5.5g and only 1.8g sugar!

Yes those calories may be high but they are GOOD calories…. meaning your body will use them right. Know the difference 😉

Get your spoon out and you can thank me later 😉

 

And if you need ANY help, or have questions please do NOT hesitate to contact me!

CandiceCFitness@gmail.com 🙂

What the heck is “skinny fat”?

Well I will start off by saying that I use to be a poster child for it. If you have never read my blog about my struggles…      Coming Clean….. Eating Disorders and Food…. From me   do so. I used to count calories like no other, but it did NOT matter what they were. Oh and I did cardio, ALOT of time on the elliptical. I was unhealthy, looked gross, and was 100% skinny fat…..

Unfortunately a lot of people are skinny fat. Just because someone looks thin on the outside does NOT mean they are healthy. They can carry just as much if not more visceral fat than those who are obese. Visceral fat is the most dangerous to have as it accumulates around organs such as the pancreas, heart and liver and then can begin to release hormones and other secretions into the bloodstream that can lead to disease.

Recent studies have concluded that,”Older adults with normal BMIs (well-known to be an imperfect measurement) but high levels of body fat are at greater risk for cardiovascular disease and death than previously realized, according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.” Time Magazine

If someone who is naturally thin is not utilizing resistance training into a workout routine, if they are just doing cardio and not watching what they eat, they are definitely a target of making skinny fat a reality.

So how can this be reversed? Or prevented? Add resistance to build lean muscle, women you will NOT get bulky by touching a weight. Work with someone to discover how you should eat, how you should train, etc. Feeding your body right will not only help your metabolism and body start working properly but it will help tone and rebuild those muscles you are breaking down during training. Which in turn will give you a more toned look! Winning 🙂

Bottom line is, take care of yourself. Don’t assume just because you are skinny that you are healthy. Watch what you eat, even if you can put away a pizza late at night and feel like you don’t gain a pound, it is NOT a smart idea to do…..

Lets make the best choices possible here on out 🙂 – C

 

10 Simple Swaps To Get Moving In The Right Direction

Weight loss, adapting a healthier lifestyle, etc is sometimes overwhelming. With so many diet choices and ideas out there what is the RIGHT one for you to do? Well here is some news for you (which most of you probably already know) ….most “diets” don’t work but that discussion is for another day. The TRUE key to really losing weight, getting healthy and staying that way is to make a lifestyle change. A sure fire way to fail at trying to change is to go ALL IN at the beginning. Why? Because if you restrict yourself from everything, and completely try to change who you are overnight you will fail at some point. When you do you will be that much more likely to give up or really really blow it and turn one failure into a multi day, week or month fail.

That is why  baby steps, adapting changes over a period of time and instilling them in your life for the long run is key. That way you can learn to realize that there will be days when you aren’t perfect, but if you are just focusing on small changes you can jump right back where you left off the next day.

Here are 10 easy steps to get you started going in the right direction:

1 – Start with Water…. DRINK IT

20140423_142639

  • Do you drink enough each day? Most of us don’t. But we NEED to, its imperative to weight loss and keeping our bodies functioning how they should.
  • Did you know simply increasing your water intake you can increase your metabolic rate by as much as 30%? Our bodies NEED to stay hydrated. We are made up of 70% water and we need it to ensure our systems function correctly. Start with just adding 1 more glass a day and work your way up to 8-10. Or do like I do and aim to get 3 1 liter bottles in a day. (ps. get over it you’re going to have to pee 😉 )
  • Read more here.

2 – Don’t go down inside aisles at the grocery store

  • Confused with this one? Well the inside aisles primarily contain PROCESSED foods. We all know what these contain… fake stuff. Fake stuff our bodies can’t process. The outside of the grocery store normally consists of whole foods. Think lean proteins, vegetables, fruits, etc. This is what our bodies need.

3 – Take your lunch atleast 4 days a week to work.

  • Something as simple as this can make a big difference not only on your waist line but in your bank account as well. Preparing lunch gives you control. You never know what is in the stuff you order at restaurants. They may have a grilled option of something but they may load it up with butter when they “grill” it…. And salads…. don’t even get me started on these “healthy” options. If they are doused in dressing… you are probably better off getting a burger.

4 – Buy a food scale and measure EVERYTHING

  • Yes everything. This goes in hand with taking your lunch or making any meal for that matter. Most of us don’t pay attention to portion sizes. That can WRECK your nutrition. Look at nutrition labels, most lean proteins servings are are 3-4 oz so that is what you should aim for each meal. Complex carbs, and even fats can be used with one as well.

5 – Drink a cup of lemon water when you first get up

img_3604

  • Research shows this helps get your metabolism going first thing in the morning. It also helps flush out toxins you may have in ya and gets you hydrated too. It can even help lubricate joints and increase liver function (for those of us who like a drink now and then this is a plus 😉 ).

6 – Download a tracker app

mfp

  • My fitness pal or something of that nature to help you really see what you are eating each day. I love my fitness pal for the nutrition tracking,  I honestly don’t care for it in regards to the exercise component as its too generic in my opinion. But with nutrition being the biggest component of a weightloss journey, tracking what you eat (calories, carbs, fats, proteins) can make a big difference and be a BIG eye opener.

7- Do something for 10 minutes when you first get up.

  • This can be something as simple as running in place, or crunches or push ups. You can do intervals or whatever, even if it is only 5 minutes to start. It will get your mind right and moving in the right direction!

8 – Set a timer on your phone every 2 hours to remind yourself to walk around your office

  • If you sit all day this is HUGE! Sitting at a desk all day can really really impair your weight loss progress. Even if it is literally just to walk to bathroom or get some water or coffee, getting moving will help your metabolic rate stay up. Research on this subject show that sitting 8-12 hours a day can increase your risk of getting type 2 diabetes by 90%.

8 – Move your scale out of your direct eye site

  • Weighing yourself every day will only mess with your head. frustrationBelieve me I have been there. Our bodies can fluctuate day to day easily, even morning to night. Weigh yourself in the morning when you have no food in you, and then do it later in the day and it will ABSOLUTELY be different. Hello food that you ate.
  • ONLY weigh yourself once every few weeks and at the SAME TIME of day.  Remember muscle gain (which we need to burn fat) can cancel out weight on the scale because it is denser. How your clothes fit and how you feel is what matters not what the scale says.

9 – Cut back on alcohol.

  • Yes you read that right. Alcohol can deter progress because it is an “empty” calories. Meaning it does nothing for you, except slow your metabolism and dehydrate you. Two things you DONT want when trying to lose weight. If you are going to drink, choose mixers like soda water and add lime, or drink 1 glass of wine not a whole bottle :).

10 – GET SLEEP

SLEEP Atlanta Personal Trainer

  • Again just like drinking water, fail on this step and it will only slow you down. Your body repairs itself at night, and resets cortisol levels which help regulate your body. Aim to get even 1 more hour a night than you do now if you struggle here. Start winding down earlier, shut down your phone and tablets. Focus on you! ( And if you need help in this area check these out )

Are you ready?!

Are you ready to take your fitness and health to the next level? To get it where you KNOW it SHOULD be!? I am taking NEW clients in the Buckhead/ Atlanta area for 1 on 1 and small group training … Continue reading