6 Tips to Handle Peer Pressure Around Food

Dieting and trying to stick to a healthy lifestyle is hard enough without somebody being a jerk about it.  Have you ever been trying to make healthier decisions for yourself and heard things like this from your ‘friends’ and family?

 

“Are you too healthy for us?”

“Calories don’t count on the weekend!”

“One meal won’t kill you.”

“Come on, live a little!” 

 

Think about it in the opposite direction.  What if someone you were with ordered a bacon cheeseburger and loaded cheese fries with an extra-large Coke and you said something like:

 

“Oh my gosh that’s like a THOUSAND calories!”

“Would it kill you to eat something healthy for once?”

“That is going to go straight to your (insert body part here)?”

 

No…everyone would openly dislike you.  So why is it okay for people to comment on your HEALTHY decisions when you are trying to...

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How to Optimize Digestion & Restore Gut Health

nutritional education Nov 21, 2019

Did you know 70 percent of the immune system is housed in the gut?

Your body is constantly communicating with you. It's time to start listening! Stop ignoring your fatigue, dry skin, constipation, brain fog, acne, etc.

Understanding how food works in our bodies is SO important! Especially when it comes to our gut health and how food works for you or against you...food food can either break you down, stress you out, and cause inflammation.. or it can support you, nourish you, and build you up

Your gut may not be a literal voice, but it’s functions communicate in a form of code.

Here are some common ways your body will signal an unhappy gut:

Digestive/tummy issues - bloating, gas, diarrhea, irregularity/constipation

Food intolerances or sensitivities - you may not even realize you are intolerant to certain foods as you eat them daily and live with symptoms that are not optimal

Anxiety, depression

Mood swings, irritability

Skin problems like eczema, rosacea

Autoimmune disease,...

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Why Cravings Happen and How to Control Them

nutritional education Nov 21, 2019

Have you ever found yourself fighting to keep from eating the whole bag of broccoli?  Probably not. What about struggling to put down that box of Oreos? Or that bag of chips?  Sounds more like it, right? 

Scientifically, foods which include high palatability like sugar, high-fat, or high-salt foods can cause an alteration of chemicals in the brain and develop a physical craving for these foods.  The reasons for why an individual may crave foods, or even have an addiction to food, can vary, but most often it stems from a response to an emotional trigger. 

Many people say that foods are as addictive as certain drugs, and this can be very much true, but before that food became addictive, there were most likely triggers in place regarding emotions felt, or situations you found yourself in, that produced that need for that particular food (or drink).

Some signs to look out for if you feel you struggle with cravings or addictions are:

  1.     Seeing foods...
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Nutrient Timing - Does it Matter When You Eat Your Food?

nutritional education Nov 21, 2019

Don’t eat after 6 pm.

You have a 2-hour “FREE” window after workouts to eat whatever you want, without any adverse effects.

It is better to eat your carbohydrates earlier in the day rather than at night.

How do we know what to believe when there are SO MANY different opinions out there??

There are some very long standing ‘myths’ out there that I’d like to go over, and hopefully, clear up some common questions I get about nutrient timing.  What I mean by nutrient timing is when you eat what throughout the day or in other words, when you take in your carbohydrates, your fats, and your proteins. 

 Point #1 – Late night eating does not make you fat.  Your body is not on a 24-hour clock. What matters is how much you ingest vs. how much you burn over time. 

Typically the main reason people believe in this myth is more due to the types of food they are eating late at night, rather than the sole fact that they are eating at...

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Why You Do NOT Need to "Earn" Your Holiday Meals

This is a hard mindset to break, and one that I struggled with for a long time, and honestly, still can struggle with on occasion.  Especially as the holidays are approaching and we will most likely enjoy a few more 'indulgences' than usual - please repeat after me: 

I do not need to earn my food with exercise.  And I do not need to exercise to 'make up for' what I ate.  

Say it 3 more times.  Heck, say it 1000 more times until you believe it!  

Regardless of what the unqualified Instagram Influencer says about how many burpees you need to do in order to 'earn' the stuffing at Thanksgiving, you do not need to do burpees to eat stuffing and enjoy it.  Or any food on, any day for that matter. 

Seriously - IG Influencers are ruining nutrition with their diet scams and false statements.  


Our body has basic daily caloric needs, and lots of them!  Your brain needs to function, your heart needs to pump blood, your...

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The Skinny On Salad

nutritional education Oct 15, 2019

The queen of unhealthy, healthy food! 

Dieters everywhere immediately think of the salad when they think of eating healthy.

Whether you love or dread the idea of it, there’s one thing I can tell you for sure; just because something is called a salad, doesn’t mean it’s healthy. In fact, most salads are the worst choice you can make. Caesar Salad, Taco Salad, Macaroni Salad, Buffalo Chicken Salad, Greek Salad, Cobb Salad, Potato Salad, Egg Salad, Chopped Salad…the list goes on and on; here’s some straight talk. 

Most of these “salads” have more calories, fat, sodium, and sugar than a Double Whopper with Cheese, French Fries and a Small Soda.

Say whaa???

True story, my husband loves a Napa Salad at a local restaurant…but we looked up the nutrition facts and HOLY MOLY there is more fat and sugar in this one salad than he eats in an entire day…

Don’t believe me? Here’s the dets...

Napa Chicken...

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The Key To A Successful Diet

nutritional education Sep 28, 2019

 

If you’re looking for a pill, a 3-day fix, or even a month-fix, that is not what I’m going to be talking about here, because, well…it doesn’t exist.  They say it does, but the number one thing I tell my clients is if something so easy and quick truly worked (and had lasting results), everyone would be doing it.

No, the key to a successful diet isn’t a food or a drink, it’s a mindset.  For whatever reason, nutrition is the one area of life that people refuse to accept that gains must come from sacrifice.

We work hard in our jobs to advance, we know to get strong in the gym we must work at it day in and day out, but for some reason, nutrition seems to fall outside of that logic.  Perhaps it’s because we are a society of instant gratification and hunger is ever apparent in our daily lives, but to be successful in a diet, you have to be ready to struggle.

Dieting to lose weight is hard because it is a state of...

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Football Survival Guide

Fall is here...even though it’s currently 91 degrees in Chicago… it is officially football season! Some people, enjoy camping or day trips to go apple picking but for many, it means one thing: football. And whether your team wins or loses, the den parties with your buddies, sports bars with their drink specials, and parking lot tailgates before games are there to support you. 

Unfortunately, what starts out as a cheat-day indulgence quickly becomes a slippery slope. Don’t let ‘Sunday Funday’ derail you completely and trickle into your week...if you know that you’re going to spend Sundays in front of the TV or attending parties, strategize your meal prep and be smart about your choices so you don’t wind up completely off the bandwagon week over week. Between the NFL and college seasons, you’re looking at five months of football with up to six days per week of games. But get this—you CAN party hard without totally...

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Labor Day Recipes 2019

recipes Aug 27, 2019

We LOVE us a good BBQ, but let's be honest, the choices at BBQs aren't always the most refined :) 

And it can be tough to figure out what to eat that is going to help you enjoy the food AND not feel extra blah walking away from the party.  So we found a few awesome recipes from some awesome people that know how to cook (because let's be honest, we love food, and we love helping others love food - but having time to create new recipes just ain't in our priorities).  

So check out some of these amazing looking recipes, and even if you don't have a BBQ to attend or cook for, we recommend including these in your weekly plan for the upcoming weeks because they are pretty tasty!! 

Grilled Peach, Avocado and Crab Salad from Lexi's Clean Kitchen (click image for recipe!)

Grilled Sweet Potato Salad from Lexi's Clean Kitchen

Cilantro Lime Grilled Shrimp by Food, Faith, and Fitness 

Grilled Bourbon Chicken by Skinnytaste 

S'mores...

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Pre and Post Workout Tips for the CF Open

It is the CrossFit Games Open and for many of you, this might be the only ‘CrossFit competition’ you take part in all year – which means one things…nerves.  You are anxious, nervous, excited, ready to poop your pants, all of the above! 

And for those of us that are seasoned competitors, I bet you still get a lot of these feelings when that Open workout gets announced and you think about the pain cave you are about to enter and the strategy you will put into place. 

There is one major thing we CAN control around the Open and that is how we fuel ourselves for our performance come game day.  Unfortunately, what you eat an hour or two prior to that workout is just part of the equation.  Pre-workout should be considered for 24-48 hours prior to that workout.  Here are some things to start thinking about:

PRE-WORKOUT

2 Days Out –

  • Be careful how much fiber (aka mainly vegetables) you’re taking in.  They are...
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