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The Beauty of Breakfast

Source http://refineryfitnesspdx.com/the-beauty-of-breakfast/

 

Eat breakfast like a king, lunch like a prince, and supper like a pauper.

Conventional wisdom stresses the importance of starting your day with breakfast.  But is it really necessary?  I often hear from my clients that they are not hungry in the morning or don’t have time for breakfast.  The research is really clear about the importance of breakfast for many reasons so I always encourage them to try to have some sort of meal before they head out for the day. With a little prep the night before and/or creative thinking, everyone can make breakfast a part of their day.  Here are some reasons you should make an effort to include breakfast.

Breakfast provides the body and brain with fuel after the overnight fast that happens while you sleep.  If you skip breakfast,  you are effectively trying to run your body on empty.  It’s like trying to start the car with no gas.

A large study found those who eat most of their calories in the morning have a lower BMI than people who save their calories for dinner even when they ate a similar number of calories.

Eating a protein filled breakfast (think eggs or protein smoothie) helps keep blood sugar balanced during the day and leaves you feeling f…

Source http://refineryfitnesspdx.com/the-beauty-of-breakfast/

 

Eat breakfast like a king, lunch like a prince, and supper like a pauper.

Conventional wisdom stresses the importance of starting your day with breakfast.  But is it really necessary?  I often hear from my clients that they are not hungry in the morning or don’t have time for breakfast.  The research is really clear about the importance of breakfast for many reasons so I always encourage them to try to have some sort of meal before they head out for the day. With a little prep the night before and/or creative thinking, everyone can make breakfast a part of their day.  Here are some reasons you should make an effort to include breakfast.

Breakfast provides the body and brain with fuel after the overnight fast that happens while you sleep.  If you skip breakfast,  you are effectively trying to run your body on empty.  It’s like trying to start the car with no gas.

A large study found those who eat most of their calories in the morning have a lower BMI than people who save their calories for dinner even when they ate a similar number of calories.

Eating a protein filled breakfast (think eggs or protein smoothie) helps keep blood sugar balanced during the day and leaves you feeling f…

Grain-Free Lemon Almond Crackers

Source http://www.sonima.com/food/recipes-food/make-your-own-crackers/

Grain-free crackers are my favorite snack. I first made a handful of them in my cookbook, Eating Clean, and am still creating more because they’re so delicious and easy to make. I use almond flour because nut flours are high in protein and nutrients, including healthy fats to help balance out your blood sugar. I also add ground flaxseeds, which are high in fiber and wonderful for keeping your bowels regular. Be sure to use ground flaxseeds as whole flaxseeds will not work for these crackers.

The best part of this recipe? The lemon zest! When I had to cut out gluten, dairy, soy, sugar and other inflammatory ingredients 10 years ago for health reasons, I started adding freshly squeezed lemon juice and lemon zest to all my recipes for natural sweetness, and it did the trick. The lemon zest in this recipe is what gives these crackers a boost of flavor and will keep your tastebuds asking for more and more.

Photography by Amie Valpone

The post Grain-Free Lemon Almond Crackers appeared first on Sonima.

Source http://www.sonima.com/food/recipes-food/make-your-own-crackers/

Grain-free crackers are my favorite snack. I first made a handful of them in my cookbook, Eating Clean, and am still creating more because they’re so delicious and easy to make. I use almond flour because nut flours are high in protein and nutrients, including healthy fats to help balance out your blood sugar. I also add ground flaxseeds, which are high in fiber and wonderful for keeping your bowels regular. Be sure to use ground flaxseeds as whole flaxseeds will not work for these crackers.

The best part of this recipe? The lemon zest! When I had to cut out gluten, dairy, soy, sugar and other inflammatory ingredients 10 years ago for health reasons, I started adding freshly squeezed lemon juice and lemon zest to all my recipes for natural sweetness, and it did the trick. The lemon zest in this recipe is what gives these crackers a boost of flavor and will keep your tastebuds asking for more and more.

Photography by Amie Valpone

The post Grain-Free Lemon Almond Crackers appeared first on Sonima.

9 Post-Workout Snacks to Grab at the Store When You're Feeling Hangry

Source https://greatist.com/eat/high-protein-packaged-foods?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Does this sound familiar? You just finished an intense workout and are so hangry that you’ll eat whatever is put in front of you. Chips, candy, donuts? Sure, nothing is off-limits when it comes to satisfying a growling stomach.

But here’s the thing—during that post-workout window, your body needs the right balance of carbs and protein to refuel your muscles. In other words, stuffing your face with junk is the opposite of what your body needs. Luckily, there are some pretty great packaged foods that help satisfy your hanger and aid in the recovery process so that you can crush tomorrow’s workout too.

But first, it’s important to understand that your muscles need more than just protein after a sweat session. Replacing glycogen (a.k.a. the body’s stored carbs) should be one of your post-workout goals, especially between bouts of cardio. Of course, protein is also essential in the hour after a workout to help muscles recover and grow. Unsurprisingly, that means your post-workout food should be a mix of carbs and protein. These nine high-protein packaged foods will help when your hanger is so extreme that you can’t make it home without eating everything in sight.

Source https://greatist.com/eat/high-protein-packaged-foods?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Does this sound familiar? You just finished an intense workout and are so hangry that you’ll eat whatever is put in front of you. Chips, candy, donuts? Sure, nothing is off-limits when it comes to satisfying a growling stomach.

But here’s the thing—during that post-workout window, your body needs the right balance of carbs and protein to refuel your muscles. In other words, stuffing your face with junk is the opposite of what your body needs. Luckily, there are some pretty great packaged foods that help satisfy your hanger and aid in the recovery process so that you can crush tomorrow’s workout too.

But first, it’s important to understand that your muscles need more than just protein after a sweat session. Replacing glycogen (a.k.a. the body’s stored carbs) should be one of your post-workout goals, especially between bouts of cardio. Of course, protein is also essential in the hour after a workout to help muscles recover and grow. Unsurprisingly, that means your post-workout food should be a mix of carbs and protein. These nine high-protein packaged foods will help when your hanger is so extreme that you can’t make it home without eating everything in sight.

Why Staying Fit is Important

Source https://nextlevelfitness.com/why-staying-fit-is-important/

Nashville personal training

Let’s face it, most people don’t like exercising, but that doesn’t mean it isn’t important. There are so many health benefits to staying fit and so many health issues associated with being unfit that a well-planned fitness program is absolutely necessary. If you live in Nashville, and are in need of some Nashville personal training then you’ve got a ton of options. Here’s why staying fit is important.

Weight Loss

One of the biggest draws of fitness will always be body fat loss. It doesn’t matter how big or small you are – there are exercises you can do to lose body fat and increase your lean muscle mass.  Hiring a personal trainer is a great way to stay motivated in the gym because inspiration is really tough to come by when you’re on your own. A personal trainer can keep you going, help you along the way, and keep you accountable. Even if it doesn’t feel like it, you are making progress just by showing up and continuing to exercise. Given all of the benefits of body fat loss and all the problems associated with unhealthy weight gain, you should seek out a <a hr…

Source https://nextlevelfitness.com/why-staying-fit-is-important/

Nashville personal training

Let’s face it, most people don’t like exercising, but that doesn’t mean it isn’t important. There are so many health benefits to staying fit and so many health issues associated with being unfit that a well-planned fitness program is absolutely necessary. If you live in Nashville, and are in need of some Nashville personal training then you’ve got a ton of options. Here’s why staying fit is important.

Weight Loss

One of the biggest draws of fitness will always be body fat loss. It doesn’t matter how big or small you are – there are exercises you can do to lose body fat and increase your lean muscle mass.  Hiring a personal trainer is a great way to stay motivated in the gym because inspiration is really tough to come by when you’re on your own. A personal trainer can keep you going, help you along the way, and keep you accountable. Even if it doesn’t feel like it, you are making progress just by showing up and continuing to exercise. Given all of the benefits of body fat loss and all the problems associated with unhealthy weight gain, you should seek out a <a hr…

The ultimate in transfer from brain training to real-world outcomes: Reducing the risk of at-fault accidents by almost 50%

Source: https://sharpbrains.com/blog/2018/03/14/the-ultimate-in-transfer-from-brain-training-to-real-world-outcomes-reducing-the-risk-of-at-fault-accidents-by-almost-50/

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Can you train your brain to drive longer into your golden years? (CTV News):

“For the elderly, the loss of a driver’s licence could mean the end of independence and the beginning of a decline in health, with far-reaching consequences in their daily lives…New assistive driving technologies seem like an obvious solution in the years to come, but buying new vehicles can be too expensive; while options like going for adult driving lessons can be too great a blow to some seniors’ pride. Now, scientists claim that there’s another option available to help older drivers maintain their abilities on the road.

Source: https://sharpbrains.com/blog/2018/03/14/the-ultimate-in-transfer-from-brain-training-to-real-world-outcomes-reducing-the-risk-of-at-fault-accidents-by-almost-50/

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Can you train your brain to drive longer into your golden years? (CTV News):

“For the elderly, the loss of a driver’s licence could mean the end of independence and the beginning of a decline in health, with far-reaching consequences in their daily lives…New assistive driving technologies seem like an obvious solution in the years to come, but buying new vehicles can be too expensive; while options like going for adult driving lessons can be too great a blow to some seniors’ pride. Now, scientists claim that there’s another option available to help older drivers maintain their abilities on the road.

AARP, TINA.org and the National Consumers League join forces to challenge Prevagen memory improvement claims

Source: https://sharpbrains.com/blog/2018/03/23/aarp-tina-org-and-the-national-consumers-league-join-forces-to-challenge-prevagen-memory-improvement-claims/

Credit: TINA.org

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Prevagen Memory Study Falls Short (Truth in Advertising):

“In 2011, four years after launching Prevagen, Wisconsin-based Quincy Bioscience embarked on a study to prove that the active ingredient in the supplement — apoaequorin — improves memory. It did not yield the results Quincy was hoping for. In fact, the Madison Memory Study failed to show a statistically significant improvement in the treatment group over the placebo group — scientist speak for Prevagen wasn’…

Source: https://sharpbrains.com/blog/2018/03/23/aarp-tina-org-and-the-national-consumers-league-join-forces-to-challenge-prevagen-memory-improvement-claims/

Credit: TINA.org

_____

Prevagen Memory Study Falls Short (Truth in Advertising):

“In 2011, four years after launching Prevagen, Wisconsin-based Quincy Bioscience embarked on a study to prove that the active ingredient in the supplement — apoaequorin — improves memory. It did not yield the results Quincy was hoping for. In fact, the Madison Memory Study failed to show a statistically significant improvement in the treatment group over the placebo group — scientist speak for Prevagen wasn’…

Take Back Your Power: Let Go of Blame and Focus on the Lesson

Source http://feedproxy.google.com/~r/tinybuddha/~3/Md6xyvDx7rE/

“When you blame others, you give up your power to change.” ~Robert Anthony

Blame is seductive because it makes us right and them wrong. For a moment, it feels good to say, “It was their fault,” but in the long run holding on to blame only hurts us and does absolutely nothing to help our evolution. In fact, it keeps us stuck.

But, I get it. When we feel wronged, upset, and angry, that person is the only one to blame.

I understand that some things are so egregious and so unforgivable that it seems impossible to not default to blame. It’s almost instinctual. We are hard wired to blame.

But I have come to learn the hard way that when we blame others, we avoid seeing the truth about ourselves. When we focus on what someone else did wrong, we’re not able to see our part and learn about what we need to do differently going forward.

A while ago, I was in a toxic relationship that brought out the worst in me.

I felt like I was the most incompetent and unlovable human being on this planet. My self-esteem was nonexistent. I gave far too much of myself in the name of love, without ever checking in with my …

Source http://feedproxy.google.com/~r/tinybuddha/~3/Md6xyvDx7rE/

“When you blame others, you give up your power to change.” ~Robert Anthony

Blame is seductive because it makes us right and them wrong. For a moment, it feels good to say, “It was their fault,” but in the long run holding on to blame only hurts us and does absolutely nothing to help our evolution. In fact, it keeps us stuck.

But, I get it. When we feel wronged, upset, and angry, that person is the only one to blame.

I understand that some things are so egregious and so unforgivable that it seems impossible to not default to blame. It’s almost instinctual. We are hard wired to blame.

But I have come to learn the hard way that when we blame others, we avoid seeing the truth about ourselves. When we focus on what someone else did wrong, we’re not able to see our part and learn about what we need to do differently going forward.

A while ago, I was in a toxic relationship that brought out the worst in me.

I felt like I was the most incompetent and unlovable human being on this planet. My self-esteem was nonexistent. I gave far too much of myself in the name of love, without ever checking in with my …

Carpe Diem—Living with Fear

Source: http://brainblogger.com/2018/03/16/carpe-diem-living-with-fear/

“Live life to the fullest.”
“Celebrate life.”
“Carpe diem.”

I’ve heard them all. But what if I don’t feel like it? What if I’m having a lousy brain day, restricted to a darkened room with a blinding headache, and seizing the day is not an option?

I have clusters of malformed blood vessels called cavernous angiomas in my brain. Two of them bled, turning my life upside down with seizures and other symptoms. A few months later, I underwent resection surgeries to prevent future bleeds.

The surgeries wreaked additional havoc—headaches, seizures, fatigue, short attention span and memory loss, vertigo and poor balance, as well as severe depression. During the first couple of months post-surgery, my world revolved around my recovery. I was in survival mode, often …

Source: http://brainblogger.com/2018/03/16/carpe-diem-living-with-fear/

“Live life to the fullest.”
“Celebrate life.”
“Carpe diem.”

I’ve heard them all. But what if I don’t feel like it? What if I’m having a lousy brain day, restricted to a darkened room with a blinding headache, and seizing the day is not an option?

I have clusters of malformed blood vessels called cavernous angiomas in my brain. Two of them bled, turning my life upside down with seizures and other symptoms. A few months later, I underwent resection surgeries to prevent future bleeds.

The surgeries wreaked additional havoc—headaches, seizures, fatigue, short attention span and memory loss, vertigo and poor balance, as well as severe depression. During the first couple of months post-surgery, my world revolved around my recovery. I was in survival mode, often …

How I Transformed My Anxiety and What to Do If You Feel Emotionally Stuck

Source http://feedproxy.google.com/~r/tinybuddha/~3/gosk0sUZPeE/

“There is still vitality under the snow, even though to the casual eye it seems to be dead.” ~Agnes Sligh Turnbull

For as long as I can recall, I have always been a fretful and anxious person. Mine was a low-key anxiety that’s always colored the background of my life, a constant companion of ambiguous dread and imminent doom (just around the corner!)

The annoying part was that I never quite knew why the anxiety hung around. There weren’t any real situations in my life that evoked this constant, nagging fear.

I have tried various techniques to manage my anxiety. I tried deep breathing. I tried to balance out the fearful thoughts that sometimes follow the feeling of fear with logical investigation of the facts.

I tried self-hypnosis—imagining a safe place in the depths of my psyche protected by multiple layers of force fields. I tried going toward the fear instead of running from it by putting myself in fear-inducing situations, so I could learn to tolerate it better. I tried self-psycho-analysis.

All these produced various small results, but always, always there was something missing. I somehow felt like I did not go all the way to the…

Source http://feedproxy.google.com/~r/tinybuddha/~3/gosk0sUZPeE/

“There is still vitality under the snow, even though to the casual eye it seems to be dead.” ~Agnes Sligh Turnbull

For as long as I can recall, I have always been a fretful and anxious person. Mine was a low-key anxiety that’s always colored the background of my life, a constant companion of ambiguous dread and imminent doom (just around the corner!)

The annoying part was that I never quite knew why the anxiety hung around. There weren’t any real situations in my life that evoked this constant, nagging fear.

I have tried various techniques to manage my anxiety. I tried deep breathing. I tried to balance out the fearful thoughts that sometimes follow the feeling of fear with logical investigation of the facts.

I tried self-hypnosis—imagining a safe place in the depths of my psyche protected by multiple layers of force fields. I tried going toward the fear instead of running from it by putting myself in fear-inducing situations, so I could learn to tolerate it better. I tried self-psycho-analysis.

All these produced various small results, but always, always there was something missing. I somehow felt like I did not go all the way to the…

COMMON PUSHUP MISTAKES

Source http://evolutiontucson.com/common-pushup-mistakes/

Written by: Mike Moran OS, CPT The two mistakes I see a lot. Lack of body tension and awareness Elbows pointed out 90 degrees to the sides This leads to sloppy reps, poor form, and injuries. The push up is a much overlooked exercise in favor of more complex solutions….

The post COMMON PUSHUP MISTAKES appeared first on Tucson Strength: Personal Training Tucson, Group Training, Kettlebells, Powerlifting.

Source http://evolutiontucson.com/common-pushup-mistakes/

Written by: Mike Moran OS, CPT The two mistakes I see a lot. Lack of body tension and awareness Elbows pointed out 90 degrees to the sides This leads to sloppy reps, poor form, and injuries. The push up is a much overlooked exercise in favor of more complex solutions….

The post COMMON PUSHUP MISTAKES appeared first on Tucson Strength: Personal Training Tucson, Group Training, Kettlebells, Powerlifting.

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