Almost all of the women I see in my practice want to look and feel better than they do right now, and a lot of them either focus on food OR exercise, but not always both.
The thing is, being in optimal health is 80% nutrition and 20% exercise, so if you want 100% results, you have to do both.
Today I’m going to cover the nutrition aspect of working out. Fueling your body with good nutrition at all times is important. However, it's especially important when you’re being physically active.
The ideal meals or snacks prior to a workout would be ones that include a complex carbohydrate.
Examples of these would be things like Banana Bread Overnight Oats (see recipe below), greek yogourt with berries or fruit with nut butter.
After a workout, your body will require protein and carbohydrate to support recovery.
We consume carbohydrates to replenish our depleted muscle glycogen stores. Protein is consumed to provide the needed amino acids that will help build muscle and bones. The current research has shown that consuming a snack or meal that contains both within the first two hours after a workout is optimal.
Dr. David Phillips, M.D., tells us, “Complete by Juice Plus+® shake mix stands superior to other protein shake mixes on the market today because it’s a clean-burning, macronutrient-rich, plant-based drink.
The primary plant protein, non-GMO water-washed soy, is a complete protein which means it contains all of the essential amino acids necessary to build muscle as well as maintain other vital bodily functions.” In addition, this product provides a good source of complex carbohydrate from whole plants.
Don’t have the shake? Simple snacks such as hummus with crackers and nut butter with fruit are other options.
Think of antioxidants as the good guys that fight the oxidative stress in your body. Throughout the Shred10® program that I’m currently running, we encourage fruits, vegetables, and berries, which are some of the best sources of antioxidants.
However, the reality is we often don’t consume enough in our daily lives. This is why I take Juice Plus company’s Garden, Orchard, and Vineyard capsules which provide similar benefits to my body in a convenient and easy way. These products are never meant to replace what we should be consuming from fruits and vegetables, they are only meant to bridge the gap.
The last thing I want to mention is to drink plenty of water, especially if you’re exercising in the heat.
Being active increases your needs due to fluids lost through sweat. If you don't replenish the water loss, you can become dehydrated. Dehydration affects both your mental and physical performance and can lead to impaired coordination, inability to make appropriate decisions, a greater rise in body temperature, and cardiovascular strain.
Always begin your exercise activity well hydrated. Drink at least half your body weight in ounces daily, and increase as necessary with exercise, and sip on fluids during your activity.
If you want to be included in an upcoming Shred10™ or have questions about what the Shred is all about, just send me a message HERE.
BANANA BREAD OVERNIGHT OATS
1 mashed ripe banana
½ cup rolled or steel cut oats
½ cup plant based milk, unsweetened
2 Tbsp chopped pecans or walnuts
1 tsp vanilla extract
½ tsp cinnamon
dash of sea salt
1 Tbsp ground flax
2 tsp 100% pure maple syrup
1) Combine all ingredients in a bowl and mix until all ingredients are incorporated well. Pour into
single serve bowls or mason jars.
2) Refrigerate overnight (at least 4 hours).
3) Serve hot or cold.
4) Garnish with some sliced banana or more nuts if desired.
Until next time,
P.S. Send me a message HERE if you want to be included in an upcoming Shred10™!
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As a Registered Holistic Nutritionist, May Anne's passion is working with women who have lost themselves in the busyness of life and don't feel comfortable in their skin anymore. She uses a step-by-step program that includes nutrition and lifestyle strategies, along with coaching and support, leading them to feeling vibrant, energetic and confident in their skin, without dieting or spending hours in the kitchen.