FORGET FOOD COMAS, WALK IT OUT

What is your favorite thing to do after eating a big (or even small) meal?

NAP?

… or maybe sit down to watch some TV, a movie, or read a book.

RELAXATION IS GOOD AND NECESSARY! It is good to give our body the rest it needs and deserves. You should always listen to your body and when it is telling you to rest, by all means…REST! 

It is a New Year, and it is time to start a new post dinner tradition. I am here to offer you an alternative…a small change to your habits that can have a great effect on your overall health in the long run. It really is the frequent, small changes you make to your lifestyle that will lead to big changes in the long run.

SUGGESTION: After you eat, go for a short walk.

Now, I am not telling you to walk five miles, a fifteen-minute walk will do just fine! 

WHY?

Walking after you eat not only is a great way to burn some calories, but it also helps you to better digest the food you just consumed. Walking after you eat lowers your blood sugar. It helps to clear the glucose (sugar) from your blood stream because more of it is taken up by your muscles. Walking and being active of course improves your mood as well, and it is always a good opportunity to get your creative juices flowing! You really can’t go wrong with choosing to take a walk after dinner. Make it a habit, make it a tradition! 

This does not have to a new habit for just you. Get the whole family bundled up and out the door, take the dog out for a walk, go for a walk with your significant other, or call up a friend and set up an evening walk tradition! People need other people.  Be intentional and form good habits with others to live a better life!

 

“You can’t pour from an empty cup.”

Important food for thought: Taking care of yourself is also taking care of others in your life. When you are good to yourself, you will find yourself more easily being good to others. 

Take up a new tradition and try out a post dinner walk! 

Thanks for reading and please share with family and friends! 

REPLENISHING WELL: ELECTROLYTES

Knowledge is wealth. The more you know about your body and how it works the better off in life you will be. So I have to ask, how much do you know about electrolytes? 

You probably know a great way to get electrolytes is to drink Gatorade. This has been engraved in our minds for years. Electrolytes are a little more complex than simply drinking Gatorade, so here is a post about everything you need to know about electrolytes! 

 

WHAT ARE ELECTROLYTES? 

We need electrolytes in order to live! Electrolytes provide your body with a more or less charge, or an electric current, in order for your body to function. Electrolytes are chemicals that conduct electricity when mixed with water.  They have many roles in helping the body to function such as hydrating the body, regulating nerve and muscle function, rebuilding damaged tissues, and balancing blood acidity and pressure. 

Electrolytes include potassium, sodium, calcium, magnesium, chloride, phosphate, and bicarbonate. The body needs a mixture of the electrolytes previously listed in order to perform various functions. For example, our muscles need calcium, sodium, and potassium in order to contract. When it comes to hydration, electrolytes are responsible for directing nutrients and water to the areas of your body it is needed the most, all while maintaining fluid balance inside our cells. 

 

HOW DO I GET ELECTROLYTES?

If you are following a proper diet, you should have no problem getting all of the electrolytes you need naturally. Fruits and vegetables are LOADED with nutrients. It is best to avoid relying on sports/energy drinks if possible, mostly due to their high sugar content. One of the best ways to get electrolytes is to drink coconut water. Coconut water is loaded with potassium, sodium, and magnesium. 

Other great sources of naturally getting electrolytes are almonds, kale, chia seeds, broccoli, and oranges. these foods are specifically great sources of the electrolyte calcium.

TIP 1: EAT MORE BANANAS AND DRINK MORE COCONUT WATER! It is common to be deficient in potassium and magnesium. 

TIP 2: Throw a teaspoon of chia seeds in with coconut water and your muscles will be good to go and ready to contract and relax. It is a great remedy in order to avoid muscle cramps and stay hydrated! 

TIP 3: Most Americans get PLENTY of sodium from their diets, so this is not a common electrolyte deficiency in the US. 

TIP 4: Counter to Pro Tip 3, if you sweat A LOT it is very important to make sure you are getting adequate sodium. It doesn’t hurt to sprinkle a little extra salt on your food after a tough, sweaty workout! 

TIP 5: Water, water, water. We all tend to overestimate the amount of water we take in on a given day. Drink more water! 

 

WHAT IF I AM NOT GETTING ENOUGH?

It is so important to listen to your body. Your body gives you signs and will let you know when something is off, you just have to pay attention! Symptoms depend on which electrolyte is out of balance and whether the level of the electrolyte is too high or too low. 

Common symptoms of imbalances include: 

  • Twitching

  • Blood pressure changes

  • Irregular heartbeat

  • Fatigue

  • Nausea 

  • Thirst 

  • Extreme muscle weakness 

Now, PLEASE do not go and self-diagnose yourself for all of the above. I am simply encouraging you to pay attention to your body, especially after a strenuous workout. 

 

One last very good source of electrolytes worth mentioning are a good Branched Chain Amino Acid (BCAA) supplement. These will help your body remain in an anabolic state, helping with muscle recovery! They come in many flavors, taste great and help keep you from getting bored with water, all while including electrolytes and NO sugar or unnecessary calories.

Replenish your body well! 

THE MORE YOU KNOW. KNOWLEDGE IS POWER.

Thank you for reading! 

EAT PASTA FOR EVERY MEAL!

What? YES! You read correctly. Eat. Pasta. For. Every. Meal. 

You probably have many questions right now like,

“What?” 

“Do you mean this?”

“How can I do this?”

Oh, and I know, I am sure this question is eating at you…” but what about all of the carbs?”

Stop worrying about it, I have an answer for you! 

One word: ZOODLES. 

What are they?

Zoodles are the new rave. This low carb food is the answer for all of the pasta lovers out there wanting to cut back on the carbohydrates. What is a zoodle? Zucchini noodles!Zoodles are the perfect substitute pasta. If you don’t have a vegetable spiral it is time you invest in one! Don’t worry, you are not limited to just using this appliance on zucchini. A spiral works great with sweet potatoes, cucumbers, carrots, beets, but if you are looking for a substitute to for pasta, zoodles are what you are looking for. The process is quite simple. There are many different types of spirals, I have one from Target that works great. The nicer ones are more expensive of course, but a ten-dollar spiral does the job just fine for me! 

Once you have your spiral your dinner options are limitless. Think of any of your favorite pasta dishes…spaghetti, fettuccini, pesto…. quit depriving yourself from your favorite dishes! Just substitute in zoodles. 

TRY SOME TODAY!

If you are nervous about trying this out and investing in a spiral before you even know if you will like it…we have you covered! 

Come in and try our Zucchini Delight (pictured below). 

Is your mouth watering yet? This meal is so simple yet so tasty. Ingredients are minimal-zucchini, ground beef, tomatoes, shredded cheese, sour cream, paprika, and ground pepper. I am not lying when I say zoodles are a great low carb option…this meal contains 8 grams of carbohydrates, 9 grams of protein, and only a total of 271 calories. Now that is efficient eating! 

Come in and try it for yourself!

Once you love it, invest in a vegetable spiral for yourself. It is another kitchen appliance game changer.

Thanks for reading! 

EAT MORE NUTS!


I don’t know about you, but peanut butter has always been my go to when it comes to nuts. The thing is if I am being politically correct, peanuts are actually not classified as a nut, but as a legume. Along with beans and peas, peanuts are grown underground while nuts such as almonds, walnuts and pecans are grown on a tree. Even though peanuts are not technically a nut, they are still great for you so keep eating them! Peanuts (beans and peas too) have the most concentrated amount of protein in the plant kingdom so don’t stop enjoying your PB&J!

Even though peanuts do not belong to the nut category, classified nuts such as almonds and walnuts have so many benefits and are great to incorporate into your regular diet. It is pretty well known that nuts are an excellent source of protein, but here is a guide to help you to tap into the many benefits of the most popular nuts you can find in most grocery stores! 

 

ALMONDS

Whether you like to eat your almonds in the form of milk, butter, raw or flavored (Try Blue Diamonds Wasabi Almonds, SO GOOD!), you are doing your body a great favor by snacking on this nut. One ounce of almonds contains 3.5 grams of fiber, 6 grams of protein, and a high amount of Magnesium (20% of the recommended daily amount). Almonds also contain many antioxidants and are among the world’s best source of vitamin E. SERIOSULY!! One ounce contains 37% of the recommended daily intake. Almonds also assist with blood sugar control and the magnesium found in almonds helps to lower cholesterol levels. 

Yeah, I know it…that’s a lot of information on almonds.

If you aren’t convinced yet, almonds also reduce your hunger, lowering your overall calorie intake.

Bottom line? EAT. MORE. ALMONDS. 

 

CASHEWS

Honestly, cashews are probably my favorite nut. Cashews have this sweet, buttery taste…they are DELICIOUS, especially when seasoned with a little bit of salt! Cashews are one of the lowest nuts in fiber, but they are packed with nutrients. They are high in Vitamins E, K, and B6 and are naturally cholesterol free. Cashews can help to reduce blood pressure, and like carrots they are excellent for your eyes, protecting against cataracts. 

 

WALNUTS

Sometimes the simplest foods are the best for your health, and this holds true for walnuts.  Simply eating one fourth of a cup of walnuts provides more than 100 percent of the daily recommendation for omega-3 fats plus high amounts of copper and manganese. Studies have also shown that walnuts help to reduce the risk of prostate cancer, and breast cancer as well.  Adding healthy amounts of walnuts can also help with weight control. Walnuts even improve sperm quality, and offer support for brain health along with type 2 diabetes. 

So basically, EAT MORE (WAL)NUTS! 

 

PECANS

I once heard the quote, “pop a pecan, not a pill.” PECANS ARE GREAT! Pecans contain more than 19 vitamins and minerals including calcium, potassium, and zinc. Pecans are also great in age defying antioxidants. THAT IS NOT ALL, pecans also help to lower “bad” cholesterol. 

I don’t know about you, but I have a new appreciation for pecan pie on Thanksgiving…

 

PISTACHIOS

Just like almonds, one ounce of pistachios contains 6 grams of protein. Pistachios are high in Vitamins A and E, and contain Vitamin B6. Vitamin B6 tends to be a vitamin difficult for us to get enough of, so go ahead and ENJOY SOME PISTACHIOS! You will be doing your body a great favor. 

 

BRAZIL NUTS

When you buy your typical container of mixed nuts, Brazil nuts are those larger, smooth ones, and there’s typically only a few of them in the container. I always used to avoid them and pick around this nut until I found out this: Brazil nuts are the number one food source of selenium (selenium helps to fight inflammation and actually boosts your mood). Seriously, this nut is a happy pill. Brazil nuts help to lift your mood and help to prevent depression! Brazil nuts also make the list for cancer fighting foods. 

SIMPLY EAT ONE A DAY! THAT IS ALL YOU NEED!

 

HAZELNUTS

If you enjoy coffee, you probably know the great smell of hazelnuts. They taste pretty darn good too.  One of the greatest benefit of hazelnuts is its neuroprotective qualities. Hazelnuts are excellent brain food! In addition, hazelnuts are also loaded with vitamins and nutrients your body needs and craves. Eat 4 or 5 of these nuts every now and then…it only takes a few to reap the health benefits of hazelnuts. 

So there you have it…although this is only a handful (pun intended) of some of the greatest nuts out there, I encourage you to give them a try. Try incorporating nuts into your regular diet and let your body enjoy all of the amazing benefits! 

 

IMPORTANT 

When it comes to nuts, eating proportionally is extremely important. I get it, it is so easy to slam a few handfuls of nuts. I just advise you to be careful about this. Nuts are truly an excellent source of natural fat, but pay attention to the labels and recommended servings so you don’t overdo it. 

Lastly, these make a GREAT low carb, nighttime snack!

ENJOY SOME NUTS!

EAT MORE FAT! AVOCADOS


Are you one of those people who is obsessed with reading labels? When you are at a grocery or convenience store do you check each and every label? Or are you someone who could really care less and you don’t give food labels the time of day? No matter which side of the spectrum you are on, it is important to know that the best foods for you do not have labels. The best foods are wholesome and loaded with nutrients. You don’t have to check if real foods are good for you, just eat them! 

But if you are a label reader, I bet there is a good chance you are constantly checking the fat content of foods… Well, reality check: You do not have to avoid fat like the plague, simply just eat the right kinds of fats. 

THE GOOD FATS! Fat is a nutrient that is crucial for your overall health. What is considered to be a “good fat?” So many foods are good fats! Fish, oils, eggs, flaxseed, peanut butter, and other nuts are all great sources of “good fats”. You really can’t go wrong eating any of those in moderation… but here’s a little about one of my personal favorite fatty foods, AVOCADO.

AVOCADO is a monounsaturated fat, a fat that is known to improve blood cholesterol levels which reduce your risk of heart disease. 

Eating avocado (IN MODERATION*) is indeed a great way to improve your cholesterol, but the benefits go far beyond JUST lowering your cholesterol! 

 

10 REASONS TO EAT MORE AVOCADOS: 

  1. NUTRIENTS: Avocados are loaded with nutrients your body craves: Vitamin K, Folate, Potassium, Vitamin C, Vitamin B6, Vitamin E AND MORE!

  1. FIGHT FOOD: Avocados are fighters. Eating avocado helps to fight inflammation. Inflammation in the body is connected to most of today’s modern diseases such as asthma, allergies, cancer, arthritis, and heart disease. Eating avocado can only help you, especially when it comes to the longevity of your health!

  1. ABSORBER: Well that is great…avocados are loaded with vitamins and nutrients. Awesome right?! Well…it doesn’t matter how much nutrients we are getting if our bodies are not absorbing the god stuff! Adding avocado to your meals can help to absorb all the nutrients your body is craving! 

  1. SHINE:  Avocado gives you that glow! A complete bonus of eating avocado is that it helps your hair and skin. Eating avocados is a great way to fight aging! 

  1. EYES TOO!: By now most of us know carrots have quite the reputation of helping out our eyesight, but go ahead and add avocados to that category too! 

  1. BONE STRENGTH: Every little bit helps, right?! Avocados can’t do it alone, but they definitely contribute to building and retaining stronger bones. Avocados contain bone-healthy nutrients such as Vitamin K, Copper, and Folate. 

  1. DIGESTION– Fiber. You have probably heard all about the importance of getting plenty of fiber in your diet in order to keep your digestion system moving smoothly. One avocado actually contains 54% of your recommended daily fiber intake! Most Americans are not getting enough fiber even though most fruits and veggies are loaded with it. Eat more avocados to keep everything in check!

  1. IMMUNE BOOSTER: Eating avocados helps you to fight illness and infection! As mentioned, avocados are a great source of Vitamin B which specifically fights illness and infection, along with Vitamins C and E which are both natural immunity boosters.

  1. ENERGY: Eating avocados can help to give you the pep in your step you have been missing. The healthy fat provides you with a slow but steady stream of energy so you can kill it all throughout your day! Fat is the most concentrated source of energy for your body! 

  1. THE TASTE!: Yeah, there’s so many benefits to eating avocados, but don’t forget how great they taste and how versatile they are! Add avocados to anything and everything!

 

GREAT WAYS TO EAT AVOCADOS

Whether you choose to slice them, cube them, scoop them, or smash them, there are many ways to enjoy avocados. Here are a few of the trendiest ways! Recipes are easy to find online:

  • GUACAMOLE 

  • Avocado Toast

  • Avocado Dark Chocolate Truffles

  • Avocado Pesto Sauce

  • Avocado Hummus

  • Avocado Mango Smoothie

  • Avocado Ranch

  • Fried Avocado 

+ Add avocado to anything and everything! Avocado goes great on top of salads, with your burger, add some to your smoothie, or simply eat them plain! 

 

GUACAMOLE RECIPE

Ingredients:

  • 2 ripe Avocados

  • ½ cup medium Tomato (diced)

  • ¼  cup red onion (minced) 

  • ¼ cup Cilantro (finely chopped)

  • 1 tbsp lime juice 

  • 2 tsp Sea Salt

  • 1 tsp Black Pepper

Instructions:

Easy! In a big bowl, add the peeled avocados and all of the ingredients and simply use a fork to mash and stir! I like mine really chunky so I try to not overdo the mashing. ENJOY! 

Add the guacamole to your burgers, scoop with tortilla chips, or throw it on some tacos. Heck, eat it plain. SO GOOD!

Thank you for reading!

 Enjoy!

COOKING GAME CHANGER


Oh, you are too busy to cook? Yeah, we have all been there. 

Maybe it is work

Maybe it is school and studying

Maybe it is raising a family

Or maybe it is even all of the above…

Whatever it is, it does not matter…it is all an excuse standing between you honing in on living a healthier lifestyle and encouraging the people in your life to live healthier lives as well. 

I get it, we all wish there were more hours in the day…a few more hours to take care of ourselves and cook a meal rather than running through the drive thru lane on your way home from a long day. Take a minute and think of how much money you waste by not preparing meals for the day or a week. I guarantee there are people reading this who go through the drive thru three times a day on a regular basis. It is fine; we have all been there…do not beat yourself up about it too much because yet here we are again, beginning a new year. Maybe you did not make the changes you hoped to make back when we started 2017, and I am sure you have great excuses for why you did not follow through. 

But let’s cut to the chase. The time to start is now. Today, right now, in this very moment. Make the decision to do something different and make yourself a better person. Live the healthier lifestyle and empower the people in your life to believe they can do it too.

It is January, and I am going to offer you many practical ways to transition into a better, healthier life throughout the next few months…but let’s first start simple…start with investing in a slow cooker, or using the slow cooker that just sits in your pantry or closet collecting dust all year long. 

 

A good slow cooker (Crockpot) costs anywhere between 25 to 50 dollars, and you can literally run out to the store and pick one up at Walmart, Target, or Kohl’s, really wherever. 

A slow cooker simply makes cooking easier. It saves you time AND money. You can literally throw a bunch of ingredients into the pot in the morning before heading to work, turn the dial on low, and come home eight hours later to a meal ready to enjoy. IT IS SO SIMPLE. Whether you are cooking for your family or meal prepping for the week for yourself, utilizing your crockpot is definitely a game changer. If you need a meal done in two hours and you have to do laundry, clean, workout, or whatever is on your to do list, simply put all of the ingredients into the crockpot and turn it on high, and you will have a meal ready in less than two hours. 

Utilizing a slow cooker is an easy way to get you on the right track to making better food decisions…it is little time, little effort, and so much cheaper than continually paying for your poor quality drive thru food. 

START NOW! Stay tuned for great slow cooker recipes to come soon! 

STOP DRINKING YOUR CALORIES


Stop Drinking Your Calories

I’m not writing this post to tell you that you need to micromanage your calories throughout the day, but it is important to know where your calories are coming from.  I know that many people don’t realize the number of calories and sugar that are hiding in their morning Frappuccino or big gulp soda they drink daily!

It can be so easy to fall into a bad habit without even realizing how bad it truly is for you. You might be someone who goes to the gas station every morning to grab a Big Gulp cup & fill it up to the top with soda, or maybe it is in your daily routine to stop by Starbucks for a Frappuccino before you head to work. If you are trying to lose weight or even just be healthy, you have to be aware of the calories in these drinks! This habit is setting you back.

So how loaded with calories & sugar are these fancy coffee drinks and soda? For example, according to the American Heart Association (AHA), the recommended sugar intake in a day for women is 25 grams, while the recommended intake for men is 38 grams. A Big Gulp cup of Coca Cola contains 91 grams of sugar… Do I have your attention yet?

Soda and Frappuccino’s are not the only problems… If you are trying to lose weight, or get back in shape, many people have this romantic idea about smoothies; They believe they are cutting calories by not eating real food or because it is “Made with REAL fruit!”.

Do not be easily deceived; many smoothies are loaded with calories and sugar. By the time you throw your banana, apple, peach, raspberries, blueberries, yogurt or milk, and orange juice into your blender, you are looking at drinking 400 to 600 calories of which almost all come from fruit, which equals carbs. Your smoothie is a sugar bomb.

Of course, not all smoothies are bad, but you need to be cautious of how much sugar you are taking in. Try having a homemade lower carb protein shake.  For example, throw some ice, water or almond milk, a low carb protein powder, and a scoop of peanut butter into a blender. If you want a little bit of sweetness minus all of the carbs, throw half of a banana into the blender as well, and add fresh spinach or kale for added fiber & vitamins.

The bottom line is this: fruit comes with a high dose of sugar; and without balancing your smoothie out with a controlled number of carbs and more protein and fats, they will get you!

So really pay attention and try to minimize the number of calories you are drinking day to day!

Tips on How to Make a Better Drink Choice:

  • Water is always the safest, best choice – and many of us don’t get enough of it daily.

  • Go for the smallest size if indulging on a smoothie, coffee, or other beverage.

  • If you can enjoy it, drink your coffee black.

  • If you can’t drink your coffee black, try adding unsweetened almond milk or coconut milk, and naturally sweeten it with a little bit of honey or agave.

  • Always ask to see the nutrition information, steer clear it if it can’t be provided.

  • Flavor your water with slices of lemon, lime, or cucumber.

  • Avoid stocking your fridge with sugary beverages.

  • Always carry a water bottle with you, and refill it throughout the day.

 

Questions? Don’t hesitate to ask – we are here to help YOU! Come in and see us at Fit Republic!

Thank you for reading!

A GUIDE TO CARBOHYDRATES

CARBOHYDRATES

Eating carbs is essential. The biggest thing I can stress to you is this: Carbs are the main source of energy for the body. Carbs are everywhere & your body needs carbs; but it is all about eating the right carbs at the right times. So how do you tell the good carbs from the bad carbs?

Two Types of Carbohydrates:

There are two types of carbohydrates: simple (bad) carbs and complex (good) carbs. The biggest differences between them are how quickly they are digested and absorbed & how much they spike blood sugar/insulin.

Simple Carbohydrates – “Bad” Carbs

Simple carbs are known as “bad” carbs. They are “bad” because they typically have a high glycemic (sugar) index, thus spiking your insulin.

These are a problem in America… We have access to all of these simple carbs everywhere: fast food, ice cream, processed carbs, etc… People eat so many carbs throughout their day- the wrong type of carbs and then their insulin spikes. Spiking insulin can be very beneficial post workout BUT simply put, when you are not being active and spike your insulin, it can result in your body storing the carbs as fat.

In addition to this, the body breaks down simple carbs quickly, thus making them not a good source of energy for your body.

Simple carbs are often either naturally high in sugars or are bad because of the way they are processed. A great example of this is cereal. When processing cereals, the ingredients being used could be healthy for you, but the more the food is processed (and cereal generally is highly processed), the higher the glycemic index becomes.

It is important to read the food labels when you are buying packaged foods. Try to avoid buying foods with corn syrup listed in the first three ingredients. Below is a list of many simple carbs to avoid:

Simple Carb Examples:

  • Pure Sugar

  • Baked Goods

  • White Rice

  • Corn Syrup

  • Cereals

  • Candy

  • White Bread

  • Sugary drinks

  • Enriched Pasta

 

Complex Carbohydrates – “Good Carbs”

Complex carbs are the “good” carbs. Complex carbs have a low glycemic index, so your blood sugar & insulin aren’t spiked upon consumption of them. Also your body digests and absorbs them slower than simple carbs, making complex carbs a great long-term sustainable energy for your body.

The less processed a complex carb is, the better it is for you.  This is why eating a boiled potato is a better option than eating a twice-baked potato – the cooking process makes it more of a simple carb.

Complex carbs are often rich in fiber, and they are commonly found in whole plant foods, making them high in vitamins and minerals also.

Complex Carb Examples:

  • Oats

  • Sweet Potato

  • Whole Wheat Bread

  • Brown Rice

  • Whole Wheat Pasta

  • Bran Cereal

  • Dried Fruit

  • Vegetables

So, when should you eat carbohydrates?

The timing of when you eat carbs is just as important as the type of carbs you are eating. Since carbs are energy, they need to be burned to prevent them from easily turning to fat – if carbs go unburned, they are likely to turn to fat. The earlier you eat your carbs in the day, the better!

 

Breakfast:

You HAVE to eat breakfast to kick start your metabolism for the day. Making sure that breakfast has a carb will ensure you are going to have enough energy throughout your morning & not feel lethargic.

But try avoiding foods like an Egg McMuffin, or biscuits and gravy – the processed white breads on these are simple carbs.

Start your day with a complex carb like oatmeal, or scrambled eggs on wheat toast. A balanced breakfast consists of a protein & a carb.

Lunch:

This is a good time to get your carbs in for the day also. Try to have a balanced meal with a complex carb, protein & veggie.

(Ex: Sweet potato, chicken, and vegetables)

Brown rice, whole wheat bread, and quinoa all also make for a great carb to have with lunch.

Dinner:

If you’re trying to shed fat, you will want to cut the carbs out of your diet in the evening. I often recommend a minimum of five hours before you go to bed – or sooner if possible, so cutting the carb out of your dinner is very helpful.

Remember, your body does not need a bunch of energy with the day winding down and rest coming soon, so the carbs will not get burned and as a result, be stored as fat.  So for dinner, focus on having a meal with a protein and vegetable.

Nighttime Snacks:

Nighttime carb consumption is a huge problem for people. Many people skip meals throughout the day (causing them to be catabolic) & then eat a carb heavy dinner or nighttime snack. This doesn’t allow adequate time for your body to burn the carbs which results in your body storing them as fat.

If you are hungry in the evening, eat a snack. Listen to your body; it is telling you it needs nutrients. I’m not a huge believer in this strict notion of, “Don’t eat anything at all past 6pm!”. A good snack to have in the later hours of the night would be cottage cheese, almonds, nuts, peanut butter & celery, or a protein shake.

Cottage cheese & a serving of peanut butter is the most ideal option for a nighttime snack. The cottage cheese is a slow digesting, casein protein that is low in carbs and the peanut butter is a healthy fat that will slow the digestion of protein even more. Now your body is anabolic all night! (Click here to learn what anabolic means)

REPLENISHING YOUR BODY AFTER A WORKOUT

The most beneficial time to eat carbs is after a workout. You will also like knowing that this is actually a great time to enjoy simple carbs (yes, the “bad” ones!). You have broken down your muscles with micro tears, and your body is craving nutrients. Simple carbs are ideal because your body will digest and absorb them very fast which will spike your insulin. Spiking your insulin at this time is very beneficial because your body will use the carbs very efficiently to repair & recover the muscle.

For a quick and even more beneficial route, try having your carbs in liquid form. This is helpful because your body does not have to use as much time and energy to break them down – the faster absorbed, the better.

I even used to have maple syrup after my workouts! So it is even a good time for that ice cream cone you are craving. You simply want to restore the glycogen you burned in the workout. The sooner and faster you are able to replenish, the better. A great supplement for this is 1st Phorm Ignition powder which can be thrown right into your protein shake & has a multivitamin mixed in also.

Just be sure you are getting fast digesting whey protein & a simple carb after every workout!

If you have any questions, don’t hesitate to ask. For examples of what a good, balanced meal with carbs looks like, check out the Lean Kitchen menu.

Thank you for reading!

Please share this with anyone you think could benefit from knowing these things!

For a more in depth explanation of the hormone, insulin, I recommend this article:

http://www.simplyshredded.com/insulin-insight-the-all-important-hormone-insulin-can-be-your-best-friend-or-worst-nightmare.html