The number of people who can survive on 7 hours or less of sleep or less without showing ANY biological or cognitive impairment is actually 0% (when rounded to a whole number).
More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights a week.
So that begs the question – how much sleep do we actually need?
This definitely varies, but studies have shown that we need at least 7-9 hours of sleep per night. That is not time in bed either, this is actual sleep. So for us to accomplish the minimum of 7 hours per night of sleep, we would need to be in bed for roughly 7.5-8.5 hours, given that we rarely fall asleep right away, and we rarely stay asleep the entire night.
There is a SMALL percentage of the population that contains a gene called the DEC2 gene. This is a ‘short-sleeping’ gene which essentially allows individuals to...
How to Eat Out Without Derailing Your Nutrition Plan
So you’ve been crushing your nutrition lately, you’re seeing great results, but you know you’ve got a dinner party/wedding/event/work lunch coming up. Don’t fret! Just because you’re making all these positive health and lifestyle changes doesn’t mean that you have to let eating out once in a while stress you out or throw you completely off track.
Here are a few tips on how to order at a restaurant without derailing your nutrition goals:
What Should Dieting Look Like?
“Dieting” – It’s really a loaded word. It can mean SO many things and bring out SO many emotions for people. But what should it REALLY mean? Dieting, in our eyes, is essentially a short-term caloric restriction and/or food-restriction (i.e. elimination diets) in an effort to reach a body-composition or weight-loss goal. You should NOT, and I repeat, you should NOT diet your entire life.
You need to be ready for “cutting” or “dieting” – it is a battle both mentally and physically. You may be hungry, you may not feel as strong in the gym, and you are going to have to sacrifice a lot depending on your usual social life. If you plan to go through this process, having actionable, measurable, and realistic goals is extremely important and we truly believe you should have someone that is qualified to guide you through this process.
To lose weight, it is a...
Top Protein Bar Breakdown
Everyone has different taste buds/preferences - we recommend you try a few, and recognize they won’t taste like candy bars :) We always want to get our fuel from real food, however protein bars are a great alternative for when you are on the go and need a high protein snack!
Good bars have a calorie range of 150 to 250 calories -- the sweet spot for a snack. While they are processed you want to aim for bars with real ingredients like nuts, seeds, whole grains and fruits. Avoid bars that have a laundry list of ingredients, which signals a highly processed food.
Ideally any ‘protein’ bar should contain 10g+ protein and be made mostly of real food. Check nutrition facts for sugar content as some will pack more than 10g sugar. It is also important to know what the protein source is - especially if you have any GI issues or sensitivities. Most protein bars are made from whey, whey isolate, or if it is plant-based it may be made of pea or brown...
Food can be confusing between all the different types of diets, meal plans, fads and trends. It can be overwhelming when we talk about timing and micro- and macro-nutrients which we will get into more next week!
Especially the food surrounding your workouts. Workout nutrition and knowing what to eat before and after a workout can get complicated, fast. Even just a quick search can leave you with more questions than you started with.
What do I eat before and after my workout? When should I eat it? Does timing matter? Should I even be eating a pre-workout meal? What should I eat to recover? How soon after I work out should I eat? Does it matter what kind of workout I do? How much protein should I have? Should I eat carbs before or after, or both?
My head is spinning just thinking about it!
So let’s dive in and get a clear look at the whys and hows of proper workout nutrition.
Before we get into what you should eat before and after your workout, we...
You come home from a long day of work to find frozen chicken thighs in the freezer. The thought of thawing them, cooking them and finding a side dish to serve alongside them? Not convincing.
Instead, you pull up UberEats or Grubhub to order dinner from a restaurant near you. You do this even though you’ll have to pay not only for the food but also a delivery fee, too, in most cases. That chicken might already be in your house, but it’s frozen far too solid to be convenient.
People are willing to pay for convenience – sometimes even rather hefty fees. A lot of people pay for things like lawn care, household cleaning, and a good parking spot - especially if you commute. But, let's talk about the true cost of dining out. It’s not just about the amount of extra money you will spend dining out, ordering delivery or picking up take-out. Dining out also impacts your waistline as the food typically has much more fat, carbs, and sodium.
Sure, everyone likes to enjoy a...
Tracking your food sounds tedious and takes time YES.
BUT it is the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.
Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.
When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.
BUT, hopefully over time, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED.
Same goes for tracking.
You track to LEARN how foods affect you.
What portions sizes really are.
To KNOW what you’re really eating…because trust me…All too often we don’t really understand what makes up the foods we...
Does the scale show roughly the same number every morning, no matter how much you exercise and how good you eat? Don't get frustrated. Remember that the number on the scale isn't the only way to measure weight loss/body recomposition success.
In the words of Dr. Arya Sharma, "Health is not measured in pounds."
I tell my clients all the time, that the number on the scale doesn't tell the whole story. You can lose weight in unhealthy ways or you can start healthy habits and not always see a change in weight. Plus, there are other factors to consider such as muscle mass, bone structure, water, and bowel movements. All of these can affect your weight.
Yet, so many people get caught up with the number on the scale, and it causes them to miss so many other benefits and “victories” they are achieving. These are known as non-scale victories, or successes in your fitness and nutrition journey that cannot be measured on the scale.
While seeing the number on the scale...
Let me first off say that counting macros is NOT for everyone. It can become an obsessive habit and it can be a time-consuming habit if you’re not willing to eat a bit more “plain” and “basic” – but it can be very effective!
I’ve seen a helpful metaphor before that compares tracking food to budgeting. Refusing to track your food in SOME way and expecting big results by making ‘smart choices’ is kind of like refusing to budget and expecting to save money by being ‘money conscious’. Can it work? Sure it can, but why leave it to chance if you’re making the effort anyways.
If left unplanned, you’ll almost always eat (and spend) more than you realize. I can very confidently back up both of these claims from personal experiences. How else do you learn!?
With that being said, have I seen clients track their macros almost perfectly and still not see a ton of...
Have you completely derailed and fallen off the wagon? You’re not the first or the last, so don’t beat yourself up! It happens to everyone at times, but how you bounce back and recover is what is important! You can refocus and get back on track with these tips!
Perhaps you’ve started your journey and you have been successful…things are going smooth and you’ve seen some good progress. But, the summer parties are in full effect and you’re afraid you might slip. You’re not alone. Even the best of the best slip up sometimes. However, don’t let the slip turn into a slide as it is a slippery slope.
What do you do? What happens when you overeat and how do you get back on track?!?
Here are 6 steps you can practice when these situations arise.
1) Stop the bleeding, AKA stop the eating!
Often times, we let one meal turn into 'screw it, I've already messed up, I might as well just eat whatever I want the whole day'. This...