Get Slim. Be Healthy. Live Simply.

What to Eat Before and After the Gym

December 2, 2011 by  
Filed under Helpful Posts

 

We all go to the gym with the intention of being as healthy as possible and looking as great as we can. Maybe meeting the person of our dreams there does cross our mind, but first two reasons are usually the main reasons. Get the most out of your strenuous workouts by providing your body with proper nutrition before and after your sweat session.

If you are in that ‘weight loss’ frame of mind, you may be reluctant to eat at both of these times. It makes sense to think that no calories in plus extra calories burned results in weight lost. While that math may make sense, take into account that if you are not eating your body will not work as efficiently and it will start to burn muscle as a way of compensating for lack of fuel. I know there are those people who are just not a fans of eating before a gym session, and I always tell them to try to get something, even if it’s small, in your stomach for your body to work off of. To wake up and go to the gym without eating is not uncommon, but remember that after sleeping for 8 or so hours, your body is kind of in a shut down, fasting mode. If you work out without waking your metabolism up with food, your body may slow down even more, as a defense mechanism. Start your metabolism going even before you hit the gym so you will burn fat, instead of muscle.

To be simple, similar snacks can be eaten before and after working out. Try and eat a slightly larger portion after your workout, and be sure to eat it in that 1-hour window after your workout ends, while your body is sill burning calories at a elevated rate. The ratio of your meal should be 40/30/30, meaning 40% of it is protein, 30% is complex carbohydrates, and 30% is fat.

Some examples of what I like to fuel my body surrounding my exercise are:

½ a protein bar before, ½ after. I like ThinkThin bars, Zone, or CarbRite bars.

carb-rite

A cup of Greek yogurt mixed with a scoop of no-sugar whey protein powder.

yogurt1

A protein shake (whey powder, ice, almond milk or coconut milk, and any extras you like i.e. unsweetened cocoa powder, instant coffee, frozen fruit) and a handful of almond.

protein-shake

Egg white sandwich with the bread being a hearty, complex carbohydrate such as a multigrain English muffin.

egg-white-sandwhich

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How to Start Your Day Off Right With Breakfast

February 7, 2010 by  
Filed under Lifelong Health TV

Why is breakfast the most important meal of the day? How can you enjoy your breakfast more and get the most energy from it?

Watch this video to get essential breakfast tips, including:

  • The best options for a jumpstart breakfast
  • How to increase your energy during breakfast
  • What to do if you’re not hungry at breakfast time
  • How to lose weight by eating more at breakfast

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Expert Tips for Managing Stress

meditationDo you feel like stress invades every aspect of your life? What if there were a way to manage stress that would also help with weight management and your overall quality of life?

Jennifer York is dedicated to providing cutting edge research and results in the field of psychotherapy to help individuals relieve stress and make the changes they want to see in their lives.  She uses Emotional Brain Training (EBT) as a treatment method for her clients.  This form of treatment incorporates new advances in neuroscience and improves emotional, physical, relational and mental health.

Listen to this interview to learn:

  • How the wiring in your brain affects your stress level
  • What EBT is and how it helps with stress management
  • How EBT helps with letting go of eating disorders
  • Lifestyle changes that will help you manage stress
  • What managing stress has to do with weight loss

Get the complete interview below.

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How to Boost Your Energy

December 29, 2009 by  
Filed under Articles

arms-outstretchedBoosting energy is one of the most important health concerns these days.  Without good energy, many issues can develop inside the body such as: slowed metabolism, depression, decreased memory, decreased focus and efficiency, lack of motivation, behavior issues, lowered immune function and muscle weakness.  It is hugely important to your health and well-being to have good energy production inside the body.  So how can you make sure this good energy production is happening and give yourself a natural boost?

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How To Make Healthy Choices

woman-smilingAre you satisfied with your health? What else could you do to prevent health problems and maintain a healthy lifestyle?

Learn what you need to know about making healthier choices today, including:

  • What could be getting in the way of your health
  • How to make small improvements in your health and nutrition
  • How to handle stress in ways that decrease its negative impact
  • Key tips for increasing your energy today

Click play below to get vital tips on living a healthy lifestyle today.

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Maintaining a Healthy Lifestyle

December 14, 2009 by  
Filed under Expert Advice, Featured, Premium Videos

healthy-happy-womanIs your schedule so hectic that you sacrifice your health for it? What simple steps can you take to maintain a healthy lifestyle, even with a busy schedule?

Watch the video below to learn more on:

  • Classic “time-takers” and how to minimize them
  • The effects of stress and how to live stress-free
  • How to live more healthfully through nutrition
  • Practical tips for achieving work/life balance

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5 Tips For A Healthy Thanksgiving

November 23, 2009 by  
Filed under Lifelong Health TV

Are you stressed about gaining weight this holiday season?  Does the overwhelming amount of food on Thanksgiving make you anxious and prone to overeating?

This video will give you 5 simple tips for easing the stress this Thanksgiving and enjoying yourself more – without gaining weight. Watch below to gain the benefits of a healthier Thanksgiving such as:

  • No weight gain
  • Improved digestion
  • A better night’s sleep
  • Increased energy and decreased stress
  • Ability to focus on the truly important aspects of the holiday

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