Nutrition Plan

 

 

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pregnancy yoga to keep me limber :)

Greek Yogurt

If you are like me, you love Greek yogurt and understand it's nutritional value so you are always trying to discover NEW ways to use it! 

If you aren't like me, Greek yogurt is something you NEED to try!!

Here are some of the HEALTH BENEFITS you can get from 

eating Greek Yogurt:

Greek yogurt has substantially more protein than standard American yogurt.

Greek yogurt has one-half the sugar of unsweetened, non-fat American-style yogurt

Greek yogurt is minimally processed and has not been heat-treated. This provides you 

with essential healthy bacteria, including acidophilus

Acidophilus and lactobacillus organisms can improve intestinal health, reduce diarrhea 

and even help prevent yeast infections. 

Greek yogurt provides substantial amounts of calcium, and the calcium in yogurt is more 

easily absorbed due to live yogurt cultures

Now do you want to try it? :-) 

Fitness FAQ's

WHEN to TRAIN?

When you fit your workouts in throughout your day ultimately depends on your schedule and personal preference.  There are benefits to both working out in the AM and in the PM.

Exercising in the AM:

Help you start the day off feeling energized

Raise your metabolic rate so you will be burning calories throughout your day

Exercising in the PM:

The body reaches its maximum temperature roughly between 3 pm - 6pm

During this time your lungs will process oxygen more efficiently to improve your stamina.

Your muscles will become more fluid during this time and you will have increased agility.

Regardless of WHEN you exercise, fitting it into your regular weekly routine and consistently following a workout schedule will lead to success!

PRE-WORKOUT MEALS

Training on an empty stomach is a BAD idea so when you are working out in the AM make sure to eat something first!  When you are exercising on an empty stomach you are getting your energy from glycogen store in your muscles as well as your body's own lean muscle mass. The purpose of exercise is ultimately to increase lean muscle mass to improve your metabolism and burn fat. Exercising first thing without food in your stomach is COUNTERACTING what you WANT to happen by exercising! 

When you first wake up in the morning you are hypoglycemic since you have not eaten for up- to 10 hours.  The best time to workout is 2-4 hours after eating, depending on how large of a meal you have eaten.  You don't want to be running on empty, but you don't necessarily want a lot of food in your stomach either.  If you workout in the morning, a vegetable juice or piece of fruit is an ideal  

POST-WORKOUT MEALS

To allow your body optimum recovery, you need a snack or meal containing carbohydrates and protein within 2 hours of exercising.  Supplying immediate sources of protein and carbs to the body begins the repairing, rebuilding, and refueling phases your body needs to avoid breaking down it's precious muscle mass.

GOOD CARBS:

Higher GI foods are recommended directly after exercise.  This allows for the quick digestion your body needs to refuel muscle glycogen.

Dates, brown pasta, bananas, and potatoes are great choices!

Steer clear of fiber directly after your workout as this will slow down digestion rather than refuel the body.  

GOOD PROTEIN: 

Lean white meat, eggs, low -fat dairy sources, beans and soy are all high in protein.  Whey protein is a particularly good choice as it is one of the few proteins that has a 100% absorption rate.

SHOULD YOUR POST WORKOUT MEAL DIFFER DEPENDING ON WHAT WORKOUT TYPE YOU ARE DOING?

It is important to consume complex carbs and proteins after all exercises whether they be moderate or difficult.  

If your workout is cardio-based of moderate resistance training like running or cycling, you will need to take in more carbs.

If your workout is mainly strength training, you are working your muscles and will therefore require more protein.  

HOW SHOULD YOUR POST-WORKOUT MEAL VARY TO ACCOMMODATE CERTAIN HEALTH CONDITIONS?

Combining carbohydrates with protein is an ideal way for diabetics to manage their sugar levels.  Just opt for lower GI foods such as sweet potatoes, rice, barley and oats because the higher GI foods may cause spikes in ones sugar levels.

For anyone who suffers from cholesterol problems, keep in mind that while eggs are an excellent source of protein, they are high in cholesterol. 

Health Tip

Dyes and chemicals used to flavor and preserve junk food, require a lot of extra vitamins and minerals from the body just to metabolize and detoxify them. Because junk food has no nutrients in it, the body must use its precious stores of nutrients to digest junk food.

Ready to LEARN how to EAT RIGHT to FUEL your BODY the way it is meant to be FUELED?!?

Join my March 18th Challenge Group!!!

(Spots are limited and fill up quickly)

Not only do I give you daily motivation, tips, and accountability, but I share with you my EXACT meal plan, how to EAT RIGHT on a BUDGET, how to SHOP for the RIGHT FOODS, and how to eat when those around you DO NOT want to EAT HEALTHY!  

Email me:  Tina@tinafitnesscoach.com to join!