Tag: nutrition

Veggie Frittata Muffins

Posted on February 27, 2021 by - Health Blog

Stop to Smell the Roses

Our world moves at a much faster pace than it did just a few decades the go. I think many people agree that as a society we needed to slow down a bit. Honestly, I think the pandemic has helped with that. It forced many to slow down and stop to smell the roses. I know it did for me. COVID-19 forced me to re-evaluate my priorities placing family and my health at the top. In the meantime, I found some great recipes that I want to share with you, including one for Veggie Frittata Muffins. 

Since so the convenience of going out to eat was not available, my family cooked more at home. Spending time together as a family prepping meals together was fun and a great way to bond and build memories in the process. I’ll admit, it took up a good amount of time, but it was well worth it seeing that in the process we demonstrated to our daughter how to prepare healthy foods.

Not only did the pandemic make me realize the importance of slowing down, but also the importance of preparing healthy foods, especially since gyms were closed. We had to focus even more so on what we were fueling our bodies with. It’s 75% about what you eat and only 25% the exercise piece. Therefore, even if only focusing on nutrition and only walking, you can still lose weight and/or stay in shape. Below I’ll attach a recipe for Veggie Frittata Muffins that you can prepare. Making sure I load you up with plenty of healthy recipes to keep you on track so you can reach your goals.

Nutrient Timing: When to Eat

Posted on February 16, 2021 by - Health Blog

In previous blogs, I’ve touched upon what to eat to meet your health and fitness goals. But did you know nutrient timing is just as important? Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise (typically earlier in the day).

 

TIMING BASED ON YOUR GOAL

Different people have different goals. One size does not fit all. With that being said, read below to figure out when is best for you to eat so you can reach your fitness goals. 

How to Avoid Food Cravings

Posted on February 12, 2021 by - Health Blog

CRAVINGS

Pizza, potato chips, pretzels, cookies, ice cream, candy… the list of foods people crave goes on and on.We hear about pregnant women having crazy cravings at all hours of the night. Personally, I craved ice cream as well as peanut butter and jelly sandwiches throughout my pregnancy (Halo Top’s PB&J ice cream was HEAVENLY). Even after giving birth to my daughter, I still find myself dealing with cravings from time to time. I know I’m not the only one. Cravings happen and not just to pregnant women. Whether it is something sweet or something savory, everyone gets cravings at one point or another. I could ask you what you crave, but I know you’re here seeking advice about your cravings. The real question is how to avoid food cravings?

A High Performance Machine

Posted on February 10, 2021 by - Health Blog

Your Machine

Let’s be honest, most of us when we see a sexy sports car like a Ferrari, we gawk at its beauty, speed, power, and truthfully, aren’t we usually a little jealous? Well, what if I told you that you already have a high performance machine of your own?
 
Sorry to break it to you, but it’s a little different than one in the picture. Your high performance machine is your body. Take a moment to think about this. Think of your body like a Ferrari or a similar fancy sports car. You wouldn’t put cheap gas into a Ferrari’s V6 turbo engine and expect it to perform well. The same applies to your body. What you put in is what you get out. To get optimal results, you have to fuel your machine properly.
 
 

Be Like a Ferrari

Want your body to look and act like a high performance machine, then you have to fuel it with the proper foods. Load your plate with healthy, nutritious (preferably organic) foods, such as the items like these:
 
  • PROTEINS — lean meats like chicken, turkey, bison, venison, ground beef, egg whites, shellfish, salmon, tuna, etc
  • VEGGIES — aim for mostly leafy greens (spinach, kale, asparagus, broccoli, cucumber, brussel sprouts, etc)
  • CARBS — fruit, beans, legumes, oats, quinoa, whole wheat pasta, brown rice, Ezekiel bread, etc.
  • FATS — olive oil, avocado, peanut butter, grass-fed butter, nuts, etc

Now keep in mind, that does not mean go buck wild and eat as much as you want of the items listed above. Moderation is key and timing is also another important component, but we can get into that at a later time.

A good place to start is getting accustomed to eating the things listed above and avoiding processed foods. Shop on the exterior of the grocery store. That’s typically where you’ll find the food listed above. The stuff in the middle aisles has been modified to extend shelf life. That’s an entirely different can of worms for another day.

 

Health, A Long Term Investment 

I hear it all the time, “Buying healthy (and organic) is so expensive!” Well, yes. Healthy food is often times not cheap. Stop focusing on the grocery bill and shift your mindset. Your health is an investment and the cost to eat well has long term gains that are well worth it. I don’t know about you, but good health, longevity, and an overall improved quality of life all sound appealing to me. 
 
 

What’s Your Why?

If you choose to eat take out frequently, to binge on sweets, to drink excessively, not to exercise… that’s totally your call; however, know this, your health will suffer later if you go that route so spend the time and money investing in your health now. No matter what, know this — YOU ARE WORTH IT! You and your health are worth investing in.
 
I eat healthy and exercise because I want improved overall health, longevity and an overall improved quality of life, but the main reason I choose to take care of my high performance machine is for my family, specifically to be a good example for my daughter. I want to run around, play, and make memories with her and one day hope to do the same with her future children too.
 
What about you? What is your why for taking care of your health?

 

What Next?

Not sure where to go from here?  Contact us. Our team of highly experienced coaches will help you get on track so you can get your machine (i.e. your body) running the way it should. Also, if you’ve been on a fitness journey and currently have hit a plateau, our team of rockstars can help you push through that. We want to see you happy and healthy so you can live the best life possible.
 
 
 

Helpful Resources

Check out our blog on our website, Transform’s Facebook page, and our Instagram account (@TransformFitCoach) for fit tips, recipes and more so you can reach your goals.
 

 

 

Eating for High-Level Wellness ⠀

Posted on January 5, 2021 by - Health Blog

The Key To High-Level Wellness

As much as we would all like, high level wellness doesn’t happen overnight. ⁠It takes time, energy, and persistence. However, it doesn’t mean spending hours upon hours working out. The key to success starts with eating for high-level wellness.

Eating for high-level wellness can be fun, easy and even delicious to do without being SUPER restrictive⁠ because no one likes that, am I right?! You get this chance to try and experiment with new flavors while fueling your body properly, so knowing activity levels AND goals is important to know how much to eat and of what.⁠ 

 

5 Tips for High-Level Eating

Here are a few tips…⠀