Category: Health

How Top Athletes Fuel Their Bodies and Why We Should Too!!

us olympics

The Olympics this summer really made me excited and motivated in all aspects of health and fitness. In order to be at the level of competition they are they have to train smart, get adequate rest, and nourish their bodies with whole heart healthy foods. All of these components day in and day out allow these athletes to be on top of their game.

Here are 5 approved healthy habits from olympic athletes in Rio …

#1 They Hydrate Their Bodies: 

Meg Mangano, team nutritionist for the LA Clippers and member of the U.S. Olympic Committee’s Sport Science Network, “because I’m hyper-focused on hydration.” She recommends athletes start drinking water as soon as they get up, and continue drinking fluids throughout the day. Dehydration can significantly impact performance, and drinking more fluids is one of the easiest things athletes can do to improve their performance. Most top athletes drink about 1/2 to 1 ounce of fluid per pound of body weight every day, and at least half of those fluids should be from water.

Why you should too: “Most people live in a constant state of mild dehydration,” Mangano says. Being dehydrated not only impedes athletic performance, but can lead to a sluggish metabolism. Drink water (or other calorie-free beverages) until your urine is pale yellow, like the color of lemonade. A good goal is to drink about half your body weight in water every day. If you weigh 150 pounds, you should drink 75 ounces – nearly 10 cups – of water. To add some flavor and hydrate even more try NUNN ACTIVE hydrating salts … 

#2 Athletes Treat Food as Fuel

The best athletes consider food as fuel. “Good nutrition is part of their overall lifestyle – just like the attention they have to training, bodywork and sleep.” Today’s Olympians eat right not only for improved performance; they do so to recover better and stay healthy.

Why you should too: “Many people fuel their cars better than their bodies. “If you wouldn’t put low-octane gas into a Porsche, then why would you eat low-quality food?” Instead, before taking a bite, ask yourself: “How is this going to make me feel, perform and improve my health?” Take it even further and track what you eat in a journal or online app like myfitnesspal.com, then record how you feel. People who record what they eat – even if it’s only for a few days a week – generally have healthier diets. Here is a link to see what Olympic Athletes are consuming on a daily basis …

They Eat Lots of Omega 3’s (i.e seafood) 

Diets high in omega-3 fatty acids, such as those found in salmon, lead to lower body-fat storage versus diets rich in other fatty acids. Scientists believe omega-3 fatty acids work by helping increase lean body mass, which boosts metabolism. In the 2016 Summer Games, they’re expected to eat more than 82 tons of seafood. What’s great about fish is that it provides lean protein, plus the anti-inflammatory omega-3 fatty acids that have a lot of health benefits and aid recover.

Why you should too: Most Americans eat just 10 percent of the 8 to 12 ounces (about two fish meals) per week recommended in the 2015-2020 Dietary Guidelines for Americans. Getting enough seafood ensures that your body will have an optimal amount of the omega-3 fatty acids DHA and EPA, which improve heart health, reduce the risk for Type 2 diabetes and help maintain a healthy weight.

They Follow an 80-20 Rule

No one eats perfectly all the time – including the most decorated Olympians. Most athletes stick to their performance nutrition guidelines about 80 percent of the time. This doesn’t mean they’ll eat anything that winds up on their plate, but they may indulge occasionally by eating some baked goods, fried foods or salty snacks.

Why you should too: If you try to eat perfectly 100 percent of the time, you only set yourself up for failure, if you use the 80/20 rule you are sure to have long-term success and not feel like you are being restricted. For example, if you eat 21 meals in a week, make sure 17 to 18 meals contain a protein, carb, and good fat then have fun with the other 3 to 4 meals. Now having fun is not a “cheat” meal or an excuse for gluttony it is a meal that you enjoy and it doesn’t even mean it can’t be a protein carb, or fat! For example our fun meals are usually on friday night and sunday morning. This doesn’t mean they are “bad”, it means I have put enough “positive meals” in my body and can “afford” to indulge in a fun meal once in a while!

Fit Chic

Fit Chic Tips To Get Your Kids Eating Out of the Palm of Your Hand (Literally)…

kids eating healthy

If you have picky eaters, this blog is for you!

Making health a priority can sometimes seem impossible. It can feel over whelming, time consuming, and expensive but thankfully with these helpful tips we can turn your picky eater into a healthy eating machine!

#1 Let Your Kids pick out the recipe – You can go to Pinterest, Google, or your favorite cookbook. Pull up a few recipes and let your child participate in choosing what you and the family want for dinner.

#2 Let Them Get their Hands Dirty – Allow them to help you safely prepare the dishes and drinks. This is a team effort, and they’ll be thrilled to eat what you all created together.

#3 The 2 Option Rule – Sometimes just by offering two options kids feel like they are able to “choose” and are more apt to try new healthy snacks and/or foods. For example Offer them a Strawberry Coconut Shake or a Chocolate Banana Shake. Or Carrots with ranch or Apples with Almond Butter. Even just offering them options leads to a more relaxed environment where they don’t feel pressured to eat one thing!

#4 Don’t Make it a Big Deal – Why when we start to change our eating habits for the better, do we feel the need to announce it to the world. If you don’t make it a big deal it usually isn’t. You can teach your children why healthy and nutritious foods are so good for them without making it a huge spectacle. Also, kids typically want to try or eat what you as parents are eating. If you make it a big deal now it can become intimidating and and overwhelming. When in doubt KIS it (Keep it Simple).

#5 Clean out the Crap – If you don’t buy it they won’t eat it! Kids don’t “need” processed sugar around them at all times. That doesn’t mean that they can never have a doughnut or ice cream ever again but use it as a treat or special occasion. Why would you want to feel your kids up with foods that you don’t want to eat. Secondly, in all my years of nutrition counseling I have never seen a kid starve to death!

Now you have the tips and tricks you need to get your kids on the path of healthy happy lifestyles!

Fit Chic

Fit Chic Fair Foods …

http://www.kdlt.com/news/kdlt-kitchen/Homemade-Fair-Food-That-Is-Healthier-Too/41153226

Continuing the Fair Food Theme yesterday … Fit Chic and KDLT have teamed up to bring you some delicious Fair Foods that are nutritious and delicious.

There are tons of fun recipes:

Coconut Cashews

Fried Pickles (in case you missed out yesterday) 

Chicken Apple Brats 

Homemade Caramel Apples 

Now you can have fun at the Fair and in fact if you live in or around Sioux Falls you can have fun at the Sioux Empire Fair 

Happy Friday!

Fit Chic 

Fit Chic Tips You Don’t Want to Forget After Your Workout….

drinking water

Now your workout is done you are feeling great, but many of us miss some key points in avoiding injury, fueling our body, and taking the proper steps to keep our body healthy and feeling great today and for many years to come.

Here are four key components that most people forget or ignore in their health and fitness regimen. When you add these to your routine you will feel like a million bucks!

Forgetting Your Cool Down:

Warm up is great but look at the great <a href=”http://www.examiner.com/article/train-like-michael-phelps-olympic-style-swimming-workout”>Michael Phelps</a>, who talks about one of the most important things he does when training or after a race is recovery or cool down swims. This gives your body a chance to flush out the lactic acid in your muscles, help with sore muscles, and prevent tightness and injury. So make sure you take 5-10 minutes after your workout to cool your body down.

Eat!

A common excuse I hear is “I am just not hungry after a workout”… well too bad eat anyways. Whether it’s a post recovery drink ( I really enjoy <a href=”http://fitchicla.com/2013/10/09/top-four-tips-you-forget-to-do-after-your-workout/www.strongerfasterhealthier.com”>SFH Recovery</a>) with water or coconut water, or a lean protein with a carb like 1/2 a sweet potato or veggies. You need to feed your muscle after all the hard work you just accomplished. This will make your muscles repair quickly which will leave you with little soreness and prevent injury. Make sure to keep a snack in your workout bag or keep items in your car that are good grab and go snacks.

Rehydrate: 

Make sure you get extra H2O, especially when working out if you don’t hydrate your body it can lead to muscle fatigue, cramping, migraines, and make you go from a workout high to a   thirsty low!

Change Your Clothes: 

Make sure you bring a change of clothes or rinse off before going on with your day. Sitting in your same old workout clothes will cause acne, infections in the not so pleasant areas, and a permanent workout aroma stain in your clothes.

Add these four key compenents to your workout routine, and you will feel better on the inside and out!

What are some of your post workout routines that really work Fit Ones?

Fit Chic 

Top 5 Summer Sweet Treats

green popsicle

When exactly was the popsicle created and why?

In 1905, eleven-year-old Frank Epperson left a cup filled with powdered soda, water, and a stirring stick on his San Francisco porch. That night, low temperatures caused the mixture to freeze — and a summertime staple was born. Today, two billion Popsicles are sold every year.

1923: Epperson debuts his “Epsicle” at an Alameda, California, park. His children, who call the creation Pop’s ‘sicle, persuade him to change the name. Two years later, Epperson partners with the Joe Lowe Company of New York, which distributes the treats around the country.

1939: The brand introduces its mascot, a boy dubbed Popsicle Pete, who appears in ads for the next five decades.

1986: The company retires its two-stick variety (first sold during the Great Depression for a nickel) on the advice of moms, who deem it too messy.

2010 Popsicle — now owned by Unilever and made at plants in Nevada, Maryland, and Missouri — releases new Jolly Rancher — flavored pops, but classic cherry still ranks as the most popular.

Popsicles are such a wonderful treat for summer. We can make so many refreshing varieties and keep that great popsicle tradition alive with a healthy twist.

#1 Watermelon Popsicles: 

3 cups watermelon puree (about 1/4 to 1/2 a watermelon)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Directions:
Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.
Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

#2 Chocolate Strawberry Fudgsicles:

1 can of full-fat coconut milk (13-15 ounces)
1 large, ripe banana
1 teaspoon pure vanilla extract
¼ cup honey
¼ cup cocoa powder
1 pint strawberries diced
Directions:
Place the coconut milk, banana, vanilla, honey, and cocoa powder in a blender. Blend until very smooth.
Add berry slices to each of the molds you are using for the popsicles. If you don’t have popsicle molds, you can use small paper cups for these.
Pour the cocoa mix slowly into the molds so it will settle around the berries. Gently tap the molds on the counter to fill in air pockets, and top with more cocoa mixture until your molds are almost full (the mixture will expand as it freezes, so leave a little room at the top). Insert wooden sticks (the strawberries should keep them in place) and freeze overnight, or until frozen through.
Protein Popsicles:

Chocolate Almond Butter Protein Popsicles Recipe

1 Cup Almond/Coconut Milk
1 scoop of chocolate or vanilla SFH
2 Tablespoons almond butter/sun butter
1 teaspoon cacao powder for chocolate lovers

1 tablespoon of unsweetened shredded coconut
Directions:

Combine all of the ingredients in a blender, and blend until very smooth and creamy. Adjust sweetness to taste.

Pour the batter into ice pop molds, place a stick in the middle of each mold, and freeze for at least 6 hours, or until solid.

#4 The Adult Sangria Pop –

1 bottle of fruity red wine ( I used Carlo Rossi sangria)

1/2 cup fresh squeezed oranges

2 tablespoons of lime juice

1 shot of Brandy

strawberry slices

Bosenberries

Raspberries

lime slices

mint leaves (optional for a zesty kick)

To make the sangria popsicles: Follow directions for sangria drink, but exclude 1 cup of lemon-lime soda water. Pour sangria mixture into the molds, add fruit into the molds and freeze for at least 4 hours.

#5 Green Monster Popsicle:

2 cups spinach

½ banana frozen

1/2 avocado

½ cup pineapple, peeled and cut into chunks

1/2 cup of mango

1 cup water

Combine spinach, mango, avocado, banana, and pineapple in a blender and puree.

Add water and puree a second time.Pour into popsicle molds or small cups, add Popsicle sticks, and freeze for at least 2-3 hours.

Now you have the tools to make this the best summer yet!

Enjoy!

Fit Chic

The Top 5 Ways to Cut Stress From Your Life

stress

Stress has so many negative effects on the mind and body. When you’re stressed, your body releases cortisol, a hormone that causes visceral fat to accumulate, and puts unneeded wear and tear on the body. The more stress you’re under, the more likely you are to live an unhealthier lifestyle.

So, how do you keep your stress —and your physique — in check?

Relax your body and mind with these helpful techniques:

#1 Begin your day with your workout. The sooner you get it done, the less likely other things will get in your way. Also getting the endorphins flowing lowers your stress levels as well!

#2 Focus on Breath. “When you take a deep breath, you force the diaphragm to engage, which sends the ‘all clear’ signal to the nervous system and triggers the relaxation response,” Here is a great breathing technique to keep you feeling calm and collected …

Sit comfortably with a straight spine.

Place your hands gently over your eyes to shut out the light. Rest your index fingers on your brow to calm your thoughts, and your pinkie fingers on your cheeks as a reminder to keep them soft. Use your thumbs to plug your ears to silence any sound. Let your elbows rest downward. ‘

Keep your lips gently closed, with your teeth parted slightly

Exhale all the air out of your lungs. Inhale through your nose, then exhale slowly while making a steady humming, buzzing sound. This is one round.

Repeat 10 times.

#3 Visualize Your Day and What you Want – When you visualize your day , close your eyes and imagine a serene, relaxing place envision what your perfect day would look like. Engage all your senses to hear, feel, touch and smell the scene, and focus on the way that the calm environment makes you feel. You can also think back to the last time you felt complete relaxation and set yourself back in that scene — feeling a positive emotion in combination with a mental image will boost your visualization experience and lead you to a less stressful day!

#4 Eat a good breakfast and have your lunch and dinner ready to go – When you have your meals prepared and start your day out with a breakfast filled with protein,  healthy fats, and veggies you will feel happier and healthier which will automatically relieve stress. Then if you have your lunch with you and dinner already prepared or planned when you get home, you will now be on your way to stress-free living!

#5  Get up Earlier – People who wake up early are more chipper and satisfied with life than those who linger under the covers. You also get much more accomplished in the early hours so you are not stressed when distractions or situations come up that need to be handled that were not planned.

Stay Happy Fit Ones and elevate the stress …

Fit Chic

Fit Chic Spinach Balls

spinach balls
This is the perfect appetizer that tastes amazing and is super healthy!
Paleo Spinach Balls: 
 
2 10 oz packages of frozen, chopped spinach, drained
1 small onion, finely chopped
1 cup almond flour
1 tsp oregano
1 tsp of italian seasoning
1 tsp of basil
1 clove of minced garlic
1/4 tsp black pepper
4 eggs
3/4 c melted coconut oil
*optional 1/2 cup of parmesan cheese
Directions: 
Mix spinach, onions, and dry ingredients together. Then add melted coconut oil and eggs, and parmesan cheese mix until well blended. Then roll 1 1/2″ balls about spoonful rounds. Next place on ungreased, non-stick cookie sheet. Place in fridge for 2 hours. Preheat oven to 350 F, and bake for about 20 minutes or until slightly browned on top.
Enjoy!
Fit Chic 

Have Fun With Your Fitness

viewing your workout

Lately, I have been more aware and intentional with my movement. Asking myself for me and my clients why it is we are doing what we are doing?

For years I pounded my body, broke it down, day after day over and over with no real goal insight except to “get into shape” or “not gain weight”.

Was that healthy? Was that going to get my body performing at it’s optimal capability?

When I started to read more, watch more, and listen I started to discover the motivation and tactics I was using where not the most healthy for my mind or my body long-term.

My husband chris wants to have “No limitations”, No Pain, and feel better as he ages not worse. With his goals you can imagine his training is much different than mine.

I started to watch his training over the years and he has stuck to his goals and the results are showing. He rarely feels pain or gets hurt, he continues increase flexibility and strength, and gets stronger and faster in the process!

Do you ever stop what your doing and start to think of the integrity of the movement or the intention of why you are moving in the way you are moving?

When you start to do this, you will begin to change and transform the way you think about exercise.

Journal it as well and it will be really rewarding to see your goals change and grow in the process!

Fit Chic 

 

Fit Chic Friday Read ..

body is business

You have heard the term “Pay now or Pay Later” and this quote falls right in line with this statement.

We have one body and we need to treat it like a high performance vehicle.

Care for your body with good nourishing foods, plenty of water and sleep, proclaiming positive thoughts, and daily movement.

Don’t wait for something drastic, do the little things day in and day out to feel the best you can each day!

Happy Friday!

Fit Chic

 

Top 3 Stretches to Do To Start Your Day Off Right

morning stretch

For the last year I wake up brush my teeth, drink some water, and hop into my 3 full sun salutations. I learned this from my meditation coach and it has been a game changer. I become aware of my breath and gets the blood flowing and heart rate. It helps wake me up, get my mind aware, and my body feeling good right from the get go.

Here are 3 more stretches to do in your day to make you feel the best right from the start!

1. Lying Twist – 60 seconds each side – Lie on your back and draw your left leg into your chest and keep your right leg straight. Exhale and twist the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.

2. Quad Side Stretch – 30 to 60 sec each side – To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to stretch them every day.

3. Lying Hamstring Stretch – 60 seconds each side –  Preventing tight hamstrings is very important and this is a great way to do this. Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Circle your ankles a few times in each direction, too.
Now you will go on with your day feeling much more mobile and your body will thank you too!
Fit Chic