MAXIMIZING NUTRIENT ABSORPTION

Posted on October 29, 2021 by - Health Blog

 

Just like shopping, you want to get the best bang for your buck when it comes to nutrition. You want to maximize nutrient absorption. Let’s talk about go over how to do this with some vegan friendly tips. Even if you aren’t vegan, these tips can help your body OPTIMIZE its ability to absorb nutrients. 

PAIRING FOODS

Pairing certain foods with others helps the food’s nutrients absorb more effectively. This is key since the nutrients in these foods on their own aren’t as readily available. On their own, there aren’t as readily available, but if you pair them with another, they can actually be enhanced. Here we will focus on three key pairings: iron and vitamin C, unsaturated fats and vitamins A, D, E, and K and calcium and vitamin D.

Drinking and Dieting

Posted on October 22, 2021 by - Health Blog

Is It Possible?

Many of our clients ask the question, “Is it possible to drink and diet at the same time?” Before answering you, let’s set the record straight about dieting. Dieting is restrictive. It cuts things out from your life and is not sustainable. Often times people hop on diets, lose weight, then eventually gain all that weight back and sometimes more. Trust me, I know from experience. I’ve done Weight Watchers, Seattle Sutton, NutriSystem, Keto, etc. Diets are not sustainable. We believe in healthy living, which entails consistently eating healthy, regularly exercising, drinking plenty of water, getting enough sleep, and managing stress. And that means you can still enjoy things, just in moderation.

Good News, It is Possible!

Good news, drinking and maintaining your fitness goals is POSSIBLE. The idea that you can’t enjoy a drink while being on a fitness journey is completely FALSE. It’s all about MODERATION. Drinking 1-2 times a week and sticking to 1-2 drinks each occasion is fine. When you do decide to drink just know there are options out there for you so you are not just consuming those extra calories. Here are some smart low calorie drinks for your enjoyment.

  • Tequila shots and other hard liquor
  • Light beer ⁠
  • Wine/champagne 
  • Vodka or Gin and tonic⁠ ⁠

Reminder, check the nutritional label before consuming, especially with boozy water like White Claw. Some of those pack up to 170 calories per can. Remember this journey isn’t supposed to be boring, enjoy yourself, and as always drink responsibly. 

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From Us to You

Check out our blog and FREE Facebook group for healthy recipes 🥣, fit tips, motivation, and more. Or, if you need more support reaching your goals 🏆, then register for a complimentary session: 

If you’re really ready to take things to the next level and crush all of your health goals, go ahead and book your free breakthrough coaching call where we’re going to get crystal clear on your vision, identify challenges, motivate the heck out of you, provide you a roadmap to your goals achieved simply follow this link — https://transformpersonaltraining.com/contact/

Draw a Line in the Sand

Posted on May 2, 2021 by - Health Blog

Breaking Shackles

My job as a coach is to interrupt what you’ve done up until this point. I think we can both agree, what got you here won’t get you any further. It’s my job to help break shackles. Sometimes that requires tough love. Things I say will be tough to read, even harsh at times. Exercises I give you will be difficult to do and feel painful. Good. That means I’m doing my job and you’re doing exactly what you need to be doing at the moment. Do not, however, under any circumstance, run away from the challenge. Instead, run toward it. Right here right now we’re going to go over the key decision you must make. It’s time to draw a line in the sand.

Butternut Squash Breakfast Hash

Posted on April 24, 2021 by - Health Blog

You may have noticed a recent trend with my recipe posts… lots of breakfast recipes. It’s because I LOVE breakfast and brunch food! When I still lived downtown Chicago, “brunching” was a weekly occurrence pretty much every weekend. Friends, family, coworkers, and I hit up all kinds of place around town. We’d usually not only get the wristband that allowed us open all to the entire buffet spread, but we tended to purchase the bottomless mimosas too… after awhile it gets pricey. Plus, now I have a toddler. Now, instead of going out for brunch or breakfast every weekend, I  experiment with different recipes at home. Not only has this cut costs, but it also has been much friendlier on my waistline. 

A New Vegetarian Recipe For You

Check out this yummy vegetarian Butternut Squash Breakfast Hash recipe provided by Jeanine Donofrio. It tastes so yummy, is easy to make, and will fit in nicely with your healthy eating lifestyle! 

SERVINGS: 2

INGREDIENTS

  • 2 cups cubed butternut squash
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • ⅓ cup chopped scallions
  • 1 small zucchini, cut into 1-inch pieces (1½ cups)
  • 1½ cups chopped broccolini or broccoli florets
  • 2 tablespoons minced fresh rosemary or sage
  • 1 teaspoon balsamic or sherry vinegar, or fresh lemon juice
  • 1 garlic clove, finely chopped
  • 3 kale leaves, stemmed and chopped
  • 3 to 4 fried eggs
  • Sea salt and freshly ground black pepper
  • A few pinches smoked paprika (optional)
  • Thinly sliced radishes, for garnish (optional)

What Are Macros?

Posted on April 21, 2021 by - Health Blog

⁠The Covid 19⠀

Have you heard of The Covid 19? I’m not talking about the virus. I’m talking about the 19 pounds or more that so many people gained during the pandemic. Now we’re all trying to gain some semblance of normality back, including our health. People are looking to lose weight and get healthy again. What is the best method for weight loss? The answer is MACROS, YES MACROS! What are macros?

Macronutrients a.k.a Macros⁠

What are macros (macronutrients) and what do they do for my body? Macronutrients (a.k.a macros) are nutrients that make up our food – simple.⁠ The three macros and their calorie equivalent are:⁠⠀

  • Protein ⁠- 1g of protein = 4 calories
  • Carbohydrates⁠ – 1g of carbs = 4 calories
  • Fats – 1g of fat = 9 calories⁠ ⁠⠀⁠⠀⠀