Monthly Archives

March 2019

Sports Nutrition: Back 2 Basics

Sports Nutrition: Back 2 Basics

written by Lauren Lawrence

Proper nutrition is key to weight management, sport performance, & health. Having a basic understanding of sport nutrition will help you accommodate food and liquid consumption to compliment your physical activity and how your body adapts. There are TWO main categories that key nutrients for performance fall into: MACROnutrients & MICROnutrients. You hear about the top four macros often: Carbohydrates (CHO), Protein (PRO), Fat, & WATER!!! I will break down all of these for you to get a better understanding.

CARBOHYDRATE

>CHO provide about HALF of all the energy muscles and other body tissues use, other half comes from fat. 

>Consume more complex carbs (fibers/starches) and avoid simple carbs (sugars).

>Sources: Vegetables, fruits, whole grains, legumes, & rice. Remember whole nutrition will ALWAYS be the better source over processed.

>Most athletes should consume for their diet about 55-60% CHO

PROTEIN

>Research suggest that athletes require MORE protein compared to the inactive individual. To calculate your protein intake: 1.2-2.0 grams per kilogram (1kg=2.2 lbs). 

>Sources: lean meats(chicken, turkey), fish, eggs, shellfish, soy, & low-fat milk products

FAT

>Research has shown that optimal performance has been noted in ahtletes that consume approximately 20-25% of total calories from fat.

>Unsaturated fats are the healthiest: avocado, olive oil, nuts, & fish oil

>Emphasize essential fatty acids that are found in cold water fish, leafy greens, walnuts, almonds, & flaxseeds

>Daily recommendation of fat helps aid in digestion and satiety along with HDL cholesterol benefits and improved heart health

TOP 10 MICRONUTRIENTS

1> Calcium: Second most important nutrient next to water. Key role in bone health; calcium also helps maintain heart rhythm, muscle function, and more.

Daily Recommendation: 1,000-1,500mg/day


2> Iron: Aids in transport of oxygen throughout the body via our blood cells.For athletes that train more than 6 hours/week should have their iron levels checked annually. Be sure NOT to overload on this mineral, can lead to heart disease & colon cancer. 

Daily Recommendation: 10-15mg/day

3> Magnesium: Helps increase energy & endurance. Good sources of magnesium are wheat germ, nuts, rye, soybeans, & figs. If you are an endurance and ultra-endurance athlete consume closer to the higher end of daily range.

Daily Recommendation: 250-900mg/day

4> Potassium: Is a key nutrient to aid in muscle recovery and hydration from fatigue. Sources are fruits, vegetables, and whole grains. OVERLOAD can have a toxic effect on the heart. 

Daily Recommendation: 200-500mg/day

5>Selenium: Benefits the immune system and helps repair daily cellular damage.

Daily Recommendation: 100-200 micrograms/day

6> Sodium: MY BEST FRIEND! Sodium helps prevent dehydration. For ultraendurance activities, athletes should consume approximately 100-300 mg/hour. 

Daily Recommendation: 1,000-4,000/day

7> Zinc: Helps aid in tissue repair after exercise and convert food to fuel. Sources are bran, fish, wheat germ, & yeast.

Daily Recommendation: 14-45 mg/day

8> Vitamin E: Important antioxidant, but extremely difficult to receive adequate amounts from food sources alone (olive oil, almonds, salmon, hazelnuts, sunflower seeds). Supplementation is necessary.

Daily Recommendation: 400-800 international units(IU)/day

9> Vitamin C: Important for structure of tissues and organs (skin, bones, blood vessels). Sources include strawberries, bell peppers, cantaloupe, kiwi, citrus fruits, and potatoes.

Daily Recommendation: 1,000 mg/day

10> Beta-Carotene: powerful antioxidant that aids in repair of cellular damage to cell membrane, DNA, & proteins. 

Daily Recommendation: 25,000-50,000 IU/day Advise to consume first from sources of fruits and vegetables then supplement. 


***ALWAYS REMEMBER TO CONSULT WITH YOUR PHYSICIAN BEFORE ALTERING ANY NUTRITIONAL COMPONENT OF YOUR DIET.***

March 12, 2019
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7 Signs You’re Over Training

7 Signs You’re Over Training

written by Lauren Lawrence

I never really considered myself much of a blogger but I love to share with others and educate them in my area of expertise, FITNESS! I have a passion for it, but most importantly, it is my way of LIFE! It is a part of who I am and makes me me. There is a TON of information out on the internet about fad diets, new way to drop pounds fast, etc. My goal with my blog is to bring you information based from research and years of experience. This field is forever growing and expanding which is why I am so drawn to it! Keeps you on your toes and learning, ALWAYS! 😀

We have a mentality that the harder and more intense we workout the better & faster we will see results. But, you have to remember that our body grows and improves on our days of REST! You heard me, REST! It is so crucial to let our bodies adjust, adapt, & recover from the physical stress we put it through. Here are 7 SIGNS that you’re OVER-TRAINING:

{1} TROUBLE SLEEPING

A symptom that can be so annoying! Sleep is very important for overall health & fitness. When you have trouble sleeping, this can mess with your circadian rhythm and compromise your sleep quality. We want a good 7-8 hours of sleep per night.

{2} ELEVATED HEART RATE

Having a LOW resting heart rate is a great indicator of endurance & cardiovascular fitness. If you realize your resting heart rate is starting to increase higher than normal (for YOU), check your workout regimen and see if you need to recover.

{3} FREQUENT FATIGUE

When we over train, our bodies increase the production of a stress hormone. Combine that with lack of sleep=FATIGUE. You feel tired all day long and exhausted at end of your workouts.

{4} MOODINESS

Exercise helps stimulate important hormones to relieve stress. But, with TOO MUCH stress we can also cause our body to decrease the production of those hormones leaving us irritable & stressed.

{5} HEAVY LEG

I know when I was training for my marathon, I definitely felt this one! Heavy leg is where you fill like you are just carrying around extra sandbags and find it difficult to walk/run or decreased pace. Almost like you have ankle weights on. This is a sure sign you are pushing your body to far and need to let it recover.

{6} FREQUENT ILLNESS

Feeling sick more often with cold, flu, and other viruses? Check yourself and allow your body to REST!. Those that are over training are more susceptible to getting ill.

{7} FREQUENT ACHES & INJURIES

Hopefully, you will allow your body to rest before you get to this point in your training. Keeping your body under constant physical stress (even good stress such as exercise) prohibits the body from healing & recovery processes, leading to injuries.

BOTTOM LINE: Listen to your body, do not be stubborn and keep pushing your limits when your body feels like breaking down. REST & RECOVER, I promise you will benefit in the end. No one wants to be injured and out of exercise, so plan accordingly. 

March 5, 2019
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3 Go-To Oils for Cooking

3 Go-To Oils for Cooking

written by Lauren Lawrence

Do you ever get lost on which oil is the proper one to use for health, cooking, & taste? An oil can be labeled as “healthy” but when cooked, heat changes the chemical composition. Knowing which oils are stable when cooked and DO NOT oxidize is important to avoid consuming free radicals. Free radical create a chain reaction, like dominoes damaging important cells such as DNA or cellular membranes that can cause cancer and other harmful effects. We consume natural foods with antioxidants to prohibit this chain reaction and want to try and limit the quantity of free radicals in our body.

When an oil undergoes oxidation when heated at high or low temperatures forming free radicals. Each oil has a different resistance to oxidation and is determined by it cellular structure based on the saturation of fatty acids it is composed of.

Saturated fats = single bond; SOLID at room temperature and resist oxidation. Great for HIGH HEAT.

Monounsaturated = single double bond; LIQUID at room temperature, found in olive, canola, & nuts.

Polyunsaturated = 2+ double bonds, AVOID when cooking; LIQUID & highly unstable when heated. Found in sunflower & safflower.

Fatty acids composed on double bonds are oils that are sensitive to heat.

OLIVE OIL {extra virgin}:

Provides amazing flavor and is safe in raw and cooked form. This oil  is packed with monounsaturated fats and loaded with phytochemicals that can help prevent some types of cancer. Research shows that Extra Virgin Olive Oil has been shown to increase a person’s feeling of satiety (fullness) after a meal.

COCONUT OIL:

Composed of saturated fatty acids, this oil is excellent for HIGH heat! Popular in the kitchen these days, it is important to consume in moderation. The benefits of Coconut Oil (lauric acid) have shown to help reduce the amount of blood triglycerides-cholesterol (fats), weight loss, and healthy digestive tract. Be sure to choose VIRGIN coconut oil for health benefits.

BUTTER:

In the past, just like coconut oil & other saturated fats, butter was labeled unhealthy! REAL butter is actually beneficial (Vitamins A, E and K2), but stay away from processed margarine. Downside, butter contains a small amount of sugar that may burn at high heat. To avoid burning, substitute with clarified butter or ghee (lactose and proteins removed). Also, look for butter made from grass-feed cows!

March 5, 2019
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4 Spices to Aid in Weight Loss

4 Spices to Aid in Weight Loss

written by Lauren Lawrence

Adding flavor is important to any dish. Why would we eat it if it tasted bland? With my competition just around the corner I have found different ways to add flavor to a dish. Eating protein 3x/day for 12 weeks can get boring, so finding ways to “spice” it up has been fun! Right now I am in a HUGE ginger & turmeric phase and it happens that those are two spices on this list!

1) GROUND GINGER

Ginger is know for it’s anti-inflammatory properties and helps promote insulin insensitivity. This helps reduce the amount of fatty acids in the blood and stabilize blood sugar levels. Both of these properties promote weight loss. Also, try FRESH ginger! I absolutely love the smell and flavor.

Dishes: Asian inspired stir-fries, ground turkey patties, mixed vegetables, greek salad, tea

2) TURMERIC

Popular in indian dishes such as curry, this spice is growing in popularity do to health benefits. Turmeric plays a role in differentiation of fat cells stopping them from forming or reducing their size. Remember once we have fat cells, we eat healthy & exercise to maintain them but NEVER get rid of (unless done through surgery). That is why living a healthy lifestyle is important for fat reduction and not just following a “fad” diet.

Dishes: Broccoli, cauliflower, chicken dishes, hard boiled eggs

3) GARLIC POWDER

I absolutely LOVE GARLIC! Sometimes, I can go a little overboard. This strong spice may help with the amount you eat due to its strong taste & smell. Consuming garlic has been shown by research to incresae your body temperature and increase your metabolism. Be sure to always carry a breath mint! 😉

Dishes: I use in almost everything, except breakfast or on fruit.

4) CHILI POWDER

Spicy foods contain capsaicinoids which are a threat to fat cells! They increase your body’s energy expenditure and you also tend to eat less (portion control). Unless you are a HOT junky! When it comes to spicy foods, it doesn’t take much for my mouth to feel in flames. I also love to use cayenne pepper.

What are some of your favorite cooking spices???

March 4, 2019
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5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

written by Lauren Lawrence

We all know the challenges we can face when changing our lifestyle.

What program do we follow? Which nutrition is best for me? What technique should I use? Do no cut carbs/fat? How low should I restrict my calories? What is a macro?

Just reading these questions, you probably already had some stress & anxiety build up. Here is a key tip for you….KISS! Keep It Simple Stupid. STOP over analyzing everything and just START! There is an abundance of information over health, fitness, and nutrition. I recommend if you need guidance to consult with me.

But, in the meantime here are a few strategies to help you reduce fat. Keep in mind, there is NO such thing as “spot reduction” to lose fat in a certain area. Knowing how you store/where you store body fat can help indicate what modifications or strategies you can use to help improve your overall body fat percentage along with those certain areas you tend to store more in. *Note: apply these strategies after you have been participating in a regular exercise and nutrition program. In order to test and track your body fat, skinfold measurements are required.

{1} HIGH ABDOMINAL SKINFOLD

If you tend to store more in your abdomen, it can be related to HIGH cortisol levels and/or stress. Your goal is to control your stress levels and suppress cortisol. Try these strategies:

  • Add frequent protein meals spaced 2-3 hours apart.

  • Be sure to get adequate sleep 7-8 hours.

  • Find a stress-reducing activity that works for you: meditation, walk, yoga, breathing

  • Try taking BCAAs throughout the day

{2} HIGH SUPRAILIAC SKINFOLD (Hip bone region)

If you tend to store more in your hips, it can be related to LARGE insulin release with your meals. Your goal is to control your carbohydrate intake. Try these strategies:

  • Reduce carbohydrate intake—this doesn’t necessarily mean to “cut” out. Slowly reduce by 150-200 calories of carbs and allow 2-3  weeks for adaptations to occur.

  • Try nutrient timing techniques.

{3} HIGH SUBSCAPULAR SKINFOLD(Upper back/bottom of the shoulder blade)

If you tend to store more in your upper back, it can be related to POOR insulin sensitivity. Your goal is to boost insulin sensitivity. Try these strategies:

{4} HIGH CHEST SKINFOLD

If you tend to store more in your chest, it can be related to LOW testosterone. Your goal is to support testosterone levels. Try these strategies:

  • Adequate calorie intake

  • Adequate dietary fat

{5} HIGH TRICEPS & THIGH SKINFOLD

If you tend to store more in your triceps and thighs, it can be related to ESTROGEN levels. Your goal is to reduce estrogen levels. Try these strategies:

  • Increase exercise volume

  • Add cruciferous veggies (arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, radish, turnip, watercress

  • Discuss Rx Estrogens with the doc (if necessary)

Always consult with your physician before starting any new exercise and/or nutrition regimen.

For more information on my consulting & training services, contact me.

All clients receive 30% discount on Thorne products.

March 4, 2019
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MARCH NATIONAL NUTRITION MONTH

MARCH NATIONAL NUTRITION MONTH

written by Lauren Lawrence

MARCH IS HERE!!!! 🥳 March is known as National Nutrition Month and as a gift to you to promote health and nutrition I have a TON of freebies in store for those who subscribe to LaLa’s Letters….my goal is to bring my audience information and resources to be the BEST VERSION OF THEMSELVES. For me, fitness and nutrition was an outlet to build confidence and feel empowered. I hope it makes you feel the same way!!!

“National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

During National Nutrition Month®, help the Academy achieve its vision of a world where all people thrive through the transformative power of food and nutrition.”

Key Messages:

  1. Discover the benefits of a healthy eating style.
  2. Choose foods and drinks that are good for your health.
  3. Include a variety of healthful foods from all of the food groups on a regular basis.
  4. Select healthier options when eating away from home.
  5. Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
  6. Keep it simple. Eating right doesn’t have to be complicated.
  7. Make food safety part of your everyday routine.
  8. Help to reduce food waste by considering the foods you have on hand before buying more at the store.
  9. Find activities that you enjoy and be physically active most days of the week.
  10. Consult the nutrition experts. Registered Dietitian Nutritionists can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.

To receive free downloads on tips such as:

  • 19 HEALTHY TIPS FOR 2019
  • EATING RIGHT FOR A HEALTHY WEIGHT
  • EATING RIGHT ON A BUDGET
  • SMART TIPS FOR SUCCESSFUL MEALS
  • SMART SNACKING TIPS FOR KIDS
  • POWER UP BREAKFAST
  • & MORE!!!

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Source: Academy of Nutrition and Dietetics, eatright.org

March 1, 2019
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