While Trainer Anna Renderer may not look like she spends a lot of time sitting around, she is actually posted up on her laptop for a good chunk of the day writing, researching and developing upon basic principals and methodologies for people to transform their bodies and better their health.Read More
1. Eat a fiber-rich breakfast.
It may seem counter productive, but eating breakfast the morning after a major food binge is especially important. Going without will only confuse your system - sending warning signals to your brain that your body may be starving and consequently begin to slow down your metabolism - preventing your body from properly digesting whatever it is likely still trying to break down from the day before.
To keep from overdoing it, aim to eat a breakfast high in fiber which will keep you feeling fuller, longer and aid the digestive process by helping food move through your digestive tract more quickly.
2. Have a cup of coffee.
When consumed in small quantities, this natural, caffeinated beverage can prove very beneficial! In addition to improving memory, alleviating muscle pain and decreasing the risk of some cancers, a small cup of joe in the morning can stimulate the muscles in your digestive tract to contract and eliminate any waste that may have built up over night - but be careful! Too much coffee can have the opposite effect.
3. Drink lots of water.
Water helps to flush anything and everything that may be unnecessary or unwanted from the body. As an added benefit, it also helps you maintain a feeling of fullness - preventing overeating in the future. Drinking a full 8-10 glasses a day is highly recommended.
4. Eat protein at lunch.
When you overeat, your tummy naturally expands to make room for the excess food. As the food is digested your body begins to crave even MORE FOOD to fill the void in your newly enlarged stomach. A great way to trick your body into believing it has done this is to consume protein. A handful of almonds, a hard boiled egg, or a few slices of lean deli meat will help to convince your tummy that it is satisfied and encourage your stomach to shrink back to it's normal size.
5. Make a healthy dinner.
That's right! The key word here is MAKE! Making food at home is a great way to keep a close eye on what you consume. When you control the ingredients in a dish you are far more likely to make better decisions about what goes into it and consequently, what goes into your body. You can easily avoid processed foods which contribute to bloating and opt for healthier selections that won't make you feel guilty when reaching for a second serving.
6. Take a walk.
Literally. While the last thing you likely want to do after overindulging is exercise, one of the BEST things you can do is engage in some light cardio. Taking a short walk around the block when you wake up in the morning or just before you begin your evening wind-down ritual will make you feel SO much better. Think about it: "I really regret that workout." ....said no one ever.
Whether used as a side dish or a main course, seasonal winter squash is sure to please the palate and provide you with a simple meal time solution. While there are many to choose from, butternut squash is among our favorites. This particularly versatile gourd is packed with nutrients and flavor and can be prepared savory or sweet - depending on your preference and mood.
This recipe courtesy of Healthy Regards, Hayley , acts as an excellent accompaniment to any meal and can even be enjoyed the following day as a savory soup by adding a touch of broth to your leftovers!*
What You'll Need:
- One head of Cauliflower, trimmed and cut into florets
- One Butternut Squash, halved and seeds scooped out
- 4 oz Goat Cheese
- 1 cup Greek yogurt (example: Fage 6oz cup)
- 4 tablespoons unsweetened almond milk
- Salt and pepper
- Nutmeg and cinnamon to taste
How To Make It Happen:
1. Preheating oven to 400 degrees Fahrenheit.
2. Cut squash in half. Roast squash until tender. Usually about 45-60 minutes.
3. While squash is roasting make your cauliflower mash. Place cauliflower florets in a microwave safe bowl with milk, cover with a lid (do not forget the lid, it's necessary to retain the moisture) and cook on high for 8 minutes. Take out of the microwave, give it a good a stir, cover with the lid and microwave on high for further 6 minutes. While it's still hot and steamy, add the goat cheese, salt and pepper, and using an immersion blender (or using a stand blender) blend until smooth and creamy.
4. When your squash is done roasting allow to cool- or try your luck with it still warm- and scoop the flesh into the blender, add in your greek yogurt and blend until it is all mixed together, smooth and SO creamy!
5. After tasting, you may want to add a bit of nutmeg and cinnamon.
*Next Day Soup: Place leftovers in a saucepan and heat on medium, stirring constantly. Add liquid (preferably chicken or vegetable broth) until desired consistency is reached and all ingredients are warm and fully incorporated.
Still stumped on what to get your Valentine for Love's big day? Don't be stupid Cupid! Our Vday Gift Guide is full of delicious treats that will make their heart happy and encourage them to keep it healthy too!
2. NIKE Tailwind Short-Sleeve V-Neck Men's Running Shirt
3. BEATS BY DRE Beats Solo Headphones
4. CHILL BY WILL Love Crop
5. UNDER ARMOUR Men's The Original 6' Printed Boxerjox Boxer Briefs
6. CHLOE Roses de Chloé
Also, don't forget about our Valentine's Day Special!
The holiday season is a time filled with family, parties, traveling, and more often than not - the occasional stressful moment. However, nothing during the holidays should be a reason to eliminate your workouts! Although some people use the holidays as an excuse to forgo exercise, there are 3 main reason why this is the most important time of year to stay active.
1. Workout to Stay Calm Use your training to escape all the madness of the holiday season. By taking time to step away from the shopping, cooking, wrapping, socializing, pictures and parties, you will gain energy and feel more grounded during all of this season's craziness.
2. Workout to Stay on Track There are many indulgent foods and drinks readily available during the holiday season. Do not let your hard work during the year go to waste by eating and drinking in excess. Moderation is key during holiday meals and sticking to your workouts will give you a little extra wiggle room. Go ahead, eat the cookie, but don't forget to set your alarm for that morning run!
3. Workout to Mix it Up With your normal routine inevitably thrown out the window during the holidays, your normal workouts are usually not far behind. This doesn't mean you should eliminate them altogether! Do not be afraid to try a new running route, workout class, or fun family activity. This season is a great opportunity to mix it up and take advantage of unfamiliar territory.*
*Schedule your workouts in advance, so you are sure to make time for them during the day! Remember, it is YOUR holiday too! Burn 60 Class Schedule
Why do you need protein?
Protein is an essential macronutrient that helps to repair and rebuild the tissues in your body.
Although our bodies naturally produce protein, consuming protein from outside sources helps to sustain muscle mass and increase our daily energy expenditure.
How much protein do you really need?
The Institute of Medicine recommends 10-35% of daily caloric intake come from quality protein sources. Therefore, between .8 - 1.2 grams of protein per kilogram of body weight is sufficient for satiety, muscle repair, and weight loss for the average person.
For example, someone who weighs 150 pounds, roughly 68 kilograms, requires 54 grams of protein each day.
Is there such thing as TOO MUCH protein?
Most people consume about 25-35% of their daily calories from protein. This is considered a high protein diet.
The is the maximum amount of protein that a person can digest in one 24 hour period is 2.0 grams of protein per kg of body weight. Exceeding this amount can be dangerous, as it often leads to toxic build up within the body, resulting in dehydration, dizziness, fatigue and a decline in both muscle mass and bone density. Consuming more than 45% of your body's mass in protein also causes nausea, stomach upset and kidney disfunction.
How to keep yourself in check:
The key to obtaining all the benefits of protein without any of the unwanted side effects is to create balance within your diet by incorporating a variety of different protein sources. Try to consume only natural sources - doing so will help to prevent overconsumption based upon your body type and activity level.
Need a few easy snacking options? Try these:
Beef or Turkey Jerky
2 Tablespoons Nut Butter
Believe it or not, food is your friend and when it comes to working out, it may very well be the best friend you have. Your body requires energy to perform at its peak. Energy comes in the form of calories and calories come in the form of food. Therefore, you should think of food as fuel - a necessary source of energy which will allow you to maximize your efforts and power through your exercise routine. However, there is a small catch.
While a big slice of chocolate cake may ring in high on the caloric scale, providing an immediate surge of energy in the form of a massive "sugar rush" or a rise in glucose levels, the inevitable result will be fatigue. When glucose levels increase too quickly, insulin begins to rapidly secrete throughout the body. The glucose, in turn, is consumed by the body's tissues and depleted from the blood - a process more commonly referred to as a "sugar crash". Calorie consumption, while important, is not the answer. The key to eating for exercise is consuming the right foods at the right time.
What to Eat Before A Workout:
A pre-workout meal is required to provide your body with - you guessed it - energy! It should consist of both simple and complex carbs. This will allow for an even, sustainable release of energy for the duration of your routine. Avoid foods that are high in fat (heart healthy fats like nuts and avocados are acceptable) and fiber.
Try: Oatmeal topped with fresh fruit, trail mix, or nut butter
What to Eat During A Workout:
Unless you are mid marathon, triathlon or something else requiring a great deal of stamina over an extended period of time, eating during a workout is unnecessary. Hydration however, is of upmost importance. Water is the ultimate source of hydration and the perfect beverage choice for the average, 60 minute workout. If you are planning to exercise for more than an hour or are doing so in exceedingly hot or humid conditions, you will need to replenish your body's energy source. A low sugar sports drink will provide you with carbohydrates and sodium in addition to hydration.
What to Eat After A Workout:
Post workout your muscles require protein for recovery and growth. No need to go overboard - a meal containing 10 to 20 grams of protein will provide your muscles with all the amino acids they need!
Try: 8 Ounces of Low-Fat Chocolate Milk