kick it to the Carb!

Yesterday was Labor Day for those of us in the United States this holiday celebrates the social and economic achievements of American workers.  If you celebrated yesterday and you are feeling a little rough today here are three tips to help ease you into your Tuesday and get you feeling a bit better. 1. Drink at least 1/2 your body weight in ounces. If you indulged in adult beverages or ate some foods that are higher in sodium today than you are used to you may be feeling a little rough. Added electorylates could also help you feel a tad better, along with some green tea or black coffee for a boost of caffeinated energy without the sugar crash later.  2. Add some protein to each meal or snack (it will help keep your sugar levels stable) and add in some fruits and veggies for their antioxidant punch.  3. Don't beat yourself up for indulging. Life is about balance and one bad day, snack or meal won't wreck your progress. Get back on track today and ...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: water. To review the sixth key elements to nutritional planning are: Vitamins and minerals Fats Fiber Plants Water Water performs several vital functions in your body including: Flushing waste your from your body Regulating body temperature Aids brain function Lubricate and cushion your joints, spinal cord and tissues Aids in digestion Helps with nutrient absorption Helps fight of illness including: urinary tract infections and hypertension Boosts energy Helps keep your skin glowing Improves mood and cognitive performance   Recommended water intake is half your bodyweight in ounces and then an additional 8 oz for every alcoholic and caffeinated drink you consume and for every 30 minutes of physical activity. You can determine your hydration level by the...

New Orleans has been on my travel bucket for almost as long as I can remember thanks to Anne Rice and Sherrilyn Kenyon. I mean what 90s goth/punk/alt kid didn't dream of wandering the French Quarter in search of vampires? So when my company announced our conference was in New Orleans I knew I needed to stay a few extra days and take a real vacation in the city I knew I was going to love.  I had three rules for my 10 day getaway, the same three rules I always have when I am traveling.  1. Have at least one nutrient dense, protein shake once per day  2. Hit my protein numbers 3. Drink a gallon of water I hit all my goals, only missing my water intake on one of the days but something about New Orleans did not agree with my body. I spent most of the trip feeling lethargic, dizzy and nauseous. Many of these symptoms stuck with me even after getting home. My best guess is that the combination of food I wasn't used to and the different climate wreaked havo...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. We will dive deeper into each one in the next few weeks but for now here are the six pieces  you meal plan should include regardless of your goal. Protein: Everyone is going to need a different amount depending on several factors but protein is the building blocks to our muscles and helps us stay fuller, longer. Vitamins and minerals: The micronutrients are super important. Being deficient in one or more of these can impact your health, energy levels and weight.  Fats: Help with maintaining blood pressure and triglyceride levels and also helps with normal functions of your vision, brain and heart.   Fiber: Important for digestive health Plants: Number four and five are fancy ways of saying carbs which are vital for digestive health, energy levels and phytonutrients.  Hydration: Helps with digestion, sk...

Proteins, fats, carbs... If you have been in any health or nutrition conversation for more than a minute you know all about the macros and who likes which one and which one is bad and all of the other contradictory information we get bombarded with daily, but everyone always seems to forget another important nutrient that EVERY body needs. Water is important to everyone regardless of what part of the journey you are on. Being properly hydrated helps with: Energy Metabolism Weight loss Build and repair muscle Keeping skin stay young looking  Boosts your immune system Flushes toxins Great for joints, aches and pains Maintains PH balance of the body Promotes regularity and aids digestion Your recommended water intake is a minimum of 1/2 your body weight in ounces. So if you weigh 150 pounds you need a minimum of 75 ounces a day. Then add 12 ounces for every 30 minutes of activity. If you are in a hot or humid area more water may be needed to keep you properly hyd...