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  • ABOUT lauren.
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Category:

Nutrition

Sports Nutrition: Back 2 Basics

Sports Nutrition: Back 2 Basics

written by Lauren Elizabeth

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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3 Go-To Oils for Cooking

3 Go-To Oils for Cooking

written by Lauren Elizabeth

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 Elizabeth

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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MARCH NATIONAL NUTRITION MONTH

MARCH NATIONAL NUTRITION MONTH

written by Lauren Elizabeth

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!!!

Subscribe to LaLa’s Letters below to get them delivered directly to your inbox.

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Source: Academy of Nutrition and Dietetics, eatright.org

March 1, 2019
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9 Healthy Foods That Could Fool You

9 Healthy Foods That Could Fool You

written by Lauren Elizabeth

When shopping for “healthy” food knowing how to pick the “right” stuff is important. Be sure to READ the nutrition label. Find out how these 9 Healthy Foods can FOOL you and the SOLUTION to each. 


1. Yogurt

I love yogurt, because with the high calcium and protein it is one of the few diary items I can consume due to the probiotics! 😀 Straight yogurt has a nature “bitter” taste which is why manufacturers such as Dannon, Yoplait, and others load them with flavors! This is what adds a lot of SUGAR to your intake for a single serving there are 27g of sugar. That is like drinking a soda almost. 

SOLUTION: I opt for Greek yogurt with less preservatives and additives or I pick a PLAIN yogurt and flavor it myself. Try adding your berries or even a tablespoon of HONEY. *Note: if you buy a LOCAL honey and consume it daily (1 tablespoon) it can help with local allergens. 


2. Wheat Bread

WHOLE-GRAIN WHEAT is better than any refined wheat. Whole-grain wheat still contains bran and germ which keeps it’s natural nutrients and is loaded with FIBER. 

SOLUTION: So when reading labels, or buying flour (even “wheat flour”) make sure this key word “WHOLE” is present. Just because is says “wheat” doesn’t necessarily mean it isn’t refined. 


3. Chicken

Three ounces of raw chicken breast, meat only: 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat (wings, thighs, and legs), meat only:105 calories, 18 grams of protein, and 3.6 grams of fat. Doesn’t seem like a lot, but it can add up. 

SOLUTION: Mix and match your dinner entrees with pork, fish, and other “white” type meats. When eating chicken go for the breast and ditch the skin. (I know the skin can be fantastic, even on a turkey on thanksgiving day)

4. Frozen or Canned Fruit

Any fruit/food soaked in juice or syrup is not healthy. Usually, when fruit is canned the fruit is peeled and stripped of its nutrients such as fiber. With frozen fruit, some manufacturers will add sugar to help preserve it.

SOLUTION: Once again, read the ingredients-make sure it says FRUIT & WATER! Other alternative is to bulk buy FRESH fruit and store in an airtight freezer bag. 

5. Canned Veggies

Canned veggies contain a lot of sodium to preserve them for long periods of time (~300-400mg per CAN).

SOLUTION: Find products that have “no salt added” or go frozen instead. Better option is to buy what is FRESH in season. 

6. Peanut Butter

A lot of companies make peanut butter that contains sugar or high-fructose corn syrup to make it taste better and easier to spread. Be careful with ingredients and make sure it is “real” PB

SOLUTION: Read the label. Real peanut butter has very FEW ingredients. I recently have switched to almond butter, it is harder to spread but I LOVE THIS STUFF. 

7. JUICE

Most juices on the market, aren’t even real juice, they are “fruit drinks”or “cocktails.” But, there are some 100% preservative free juices available. With either option be cautious: 1) There is no fiber which makes it easier to absorb and cause your blood sugar levels to fluctuate and spike. THis can cause fatigue and other side effects. 2) It is less filling and can be consumed at a faster rate. If trying to lose weight, stay away from juice and choose whole fruit instead.

SOLUTION:  If you must, juice your fruit at home.

8. Canned Soup

I am a sucker for canned tomato soup and adding basil. :/ These guys are loaded with sodium similar to canned veggies. 

SOLUTION: Read the labels. (REPETITIVE, but helpful). Most companies now have low-sodium options available. Or find awesome recipes online to make it fresh. 

9. Fat-Free Salad Dressing

When I think of dressing, I automatically think “fat.”People opt for the fat-free option and drench their greens thinking they are safe because it is “fat-free.” When anything says “fat-free” or anything-free, there is ALWAYS a replacement. Dressing is meant to be used lightly and only a little amount. 

SOLUTION: Create your own dressing. Here is a simple vinaigrette: 1 part vinegar, olive oil, and dijon-healthy fats. Also, put your salad in a small container and SHAKE IT UP. This will cover more greens than tossing. 

*Note: Keep everything you eat in moderation. Be sure to read the label and add variety to your diet. A colorful meal is a healthy meal. I also stick with the “outside” aisles mainly when shopping for food. If you aren’t sure, stay away from anything that contains a “label.” 

Source: Article by Denise Faye (this blog entry is a summary of her article-9 “Healthy” Foods that Can Fool You)

February 22, 2019
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7 Tips to Shop for Nutrition on a Budget

7 Tips to Shop for Nutrition on a Budget

written by Lauren Elizabeth

There are times where we get in a pickle and cannot always afford what is best for us. Fresh produce, meats, and seafood can rack of the price of your shopping cart. Follow these simple tips to help stay in a budget and receive the nutrition you need.

1. PLAN MEALS AHEAD

*Look for recipes that have minimal ingredients and nothing hard to find.

*Plan your meals a week at a time and add any ingredients you don’t currently have to your shopping list.

*Make sure you have a LIST when you go grocery shopping so that you don’t OVER purchase or grab things you DO NOT NEED! Make sure to write down the amount you need.

2. KNOW HOW MUCH TO MAKE

Usually when you cook your meals ahead of time you save time in the kitchen. Cook extra portions for lunch and dinner through out the week. Getting this process down takes practice, so be patient. Pick a day that works with your schedule. Also, typically when you buy foods on bulk they are cheaper.

3. DETERMINE WHERE TO SHOP

Look through your local grocery ads for places that have coupons on items that are more expensive like meats & seafood. DO NOT just buy food cause there is a coupon for it. BUY WHAT YOU NEED! I love to shop at Albertsons, Target (Red Card), Aldi. Again finding which stores in your area have a lower unit cost will take research but it will save you MONEY $$$!

4. SHOP IN SEASON

Purchase produce that is in season. A great place is your local farmers market. Remember to buy a little at a time because fresh produce spoils quickly. Produce wasted = money wasted!

5. TRY CANNED/FROZEN PRODUCE

If your budget doesn’t always allow for fresh produce, look for frozen or canned. LOOK for: NO SALT ADDED, LOW SODIUM, and 100% juice. You can not just trust the fancy packaging on the front, READ the ingredients in  the back to double check. I love using frozen fruit for my shakeology in the morning!

6. LOW COST FOODS

Find recipes that include these low cost foods:

*Beans

*Peas

*Lentils

*Eggs

*Brown Rice

*Sweet Potato

*Canned fish: Tuna, Salmon

7. USE TECHNOLOGY

There are TONS of apps on smart phones these days with helpful tools when finding recipes, making grocery lists, nutrition, tracking, and price checking! Here are few that I love:

*Out of Milk

*Cartwheel (Target)

*Mint Nutrition —> Great for eating out or staying in, this app lets you search for foods at your favorite restaurants. You can also create “plates” of your favorite foods and a list of your go-to restaurants for easier, faster access to information.

*Food Planner Lite —> This weekly meal planner allows you to choose from more than 7,000 food items, view nutrition values, and add them to your menu. Set your menu on Sunday, go shopping, and use it to stay on track for the rest of the week.

*Cooking Light

*Slim Down Shopping List (Women’s Health App)

*Calorie Tracker (Largest food database)

*Health Cubby —> This app allows you to connect with up to seven friends to work together in reaching your weight loss goals. You can all chart your progress (or hide your weight if you want more privacy

*Grocery IQ

*Lose IT (Tracker)

Find one that works for you and your style, everyone is different! 😀

February 4, 2019
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2019 REGISTRATION OPEN

2019 REGISTRATION OPEN

written by Lauren Elizabeth

It is that time AGAIN!!! My 2019 12-Week Nutrition Consulting registration is NOW OPEN until JANUARY 27TH at midnight.

START DATE: JANUARY 28TH

IF all of your documentation and payment have been submitted. If not you will begin on FEBRUARY 4TH so be sure to register ASAP and complete the registration process (approximately 2-4 days depending on how fast you return all forms).

My nutrition consulting program is 12-weeks in duration and includes:

~custom nutrition + example meal plan (adjusted every 2-4 weeks)
~nutrition habits for long-term success
~weekly emails (recipes, tips, articles, challenges, and more!)
~bi-weekly check-ins
~strength + conditioning program
~private Q+A with Lauren
~lifetime access to resource drive and private community

 

PAYMENT INFORMATION: Every QUARTER, I open registration for my 12-week Nutrition Consulting, spots are limited to 10 people per registration period. I have a cut off to make sure that my clients get my attention and quality service they deserve!!! I hope you JOIN and get started towards a healthier version of YOU!!!! <3 Payment is PAID IN FULL.

***EARLY BIRD SPECIAL: $199 (expires January 20th)
Registration Special: $225 (expires January 27th)
Original Price: $250/month (after January 27th)

AFTER COMPLETION of the program and submission of your before + after photos, stats, and measurements (with permission for lalafit to use for marketing purposes…you will receive a FREE TANK or TEE!!!!

***NOTE: You will not be charged after filling out this form. This is to let Lauren know who is interested so that she may reach out to you to begin the registration process. She will then send you an invoice to be paid.

***DISCLAIMER: If you are currently diagnosed with a health condition that requires special medical dietary needs, please reach consult with a Registered Dietitian. Even though I am a certified nutritionist (working towards my RDN), treating specific health conditions (diabetes, chronic heart, etc) is out of my scope of practice for the time being….but NOT FOR LONG!!! <3 <3 <3 My program is designed for each individual to promote balance and nourishment to live a healthy lifestyle, NOT to treat disorders. ALWAYS consult with your healthcare provider before beginning any new nutrition + fitness regimen.

TO REGISTER, PLEASE FILL OUT THE FOLLOWING FORM:

 

January 12, 2019
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7 Tips for Refueling After Exercise

7 Tips for Refueling After Exercise

written by Lauren Elizabeth

Refueling properly after exercise {endurance events, high intensity training} is important to replenish the nutrients & fluids you have lost to maintain muscle in order to continue having productive workouts. Replenishing your fluids after exercise is essential. The harder and longer you exercise, the more fluid you lose during your session. You want to stay hydrated & replenish any fluids lost, especially in hot & humid weather conditions, to allow your body to function at its best.

1. CALCULATE how much to replenish.

Weigh yourself before and after a workout to get an estimation of how much fluid you have lost. The American College of Sports Medicine (ACSM) recommends drinking 600-1,200 milliliters (2.5-5 cups) of fluid per hour of exercise.

After exercise, rehydrate with 16-24 fl oz of fluid per pound lost.

2. WHAT to drink.

Under an hour….WATER!

If sessions are longer or more intense, refuel with a carbohydrate sports drink that contains electrolytes and not high in sugar. This is more palatable than water and will replenish any electrolytes you may have lost to rehydrate faster. 

3. WHEN to refuel with carbohydrates.

If you engage in moderate exercise for 3-5x per week at a duration of 30-60 minutes, a proper and balanced diet along with hydration will maintain your carbohydrate stores. For those that exercise at a higher intensity and more than once a day, your muscles carbohydrate stores (glycogen) need to be restored immediately after exercise and again at your next meal. 

4. TYPE of carbohydrates.

Carbohydrates found in juices and sport drinks are faster and easier to digest than solid food. But if you prefer solid food remember to stick with complex carbohydrates such as: fruit, greek yogurt, eggs, greek yogurt, rice cake+peanut butter, or a sports bar. 

5. HOW much protein.

If you are mixing carbohydrate & protein, it is recommended to consume 3:1 or 4:1 ratio. Example: 2 servings of veggies, 1 serving of grain (oatmeal), & 1 serving of lean meat.

There are a few misconceptions about the consumption of protein. First, your body can only process so much protein into amino acids, “building blocks,” so much at a time. So, consuming huge amounts of protein isn’t going to pack on bulks of muscle. The daily recommendation for protein consumption is 0.8 grams per kilogram of body weight for the average individual. For athletes and intense exercisers, you are going to need 1 gram to 1.5 grams per kilogram of body weight.

6. WHY consume protein.

Proteins are the main substance the body uses to build & repair tissues. They also aid in maintaining normal balance of bodily fluids. Proteins are broken down into amino acids which are the body’s building blocks. There are 8 amino acids that our body cannot produce and have to be consumed from sources such as animal proteins, quinoa, soy, legumes, grains, and hemp.

7. WHEN you need SODIUM.

I am referring to plain jane sodium, not salt-sodium chloride (NaCl). It can be found in many sports drinks, foods, & processed foods. KNOW when you need to replenish! Sodium & potassium are important minerals to maintain a chemical concentration in our body to produce work. If exercising in high heat and/or for long durations, we can lose as much as 10 grams of sodium per day.  Some potassium is also lost but usually replenished from  muscle and blood stores. But remember to consult with a physician before beginning an exercise or nutrition program to be sure you do not already have an imbalance. 

January 12, 2019
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Mineral Electrolytes

Mineral Electrolytes

written by Lauren Elizabeth

Maintaining optimal water and electrolyte balance promotes long duration performance. Especially with Spring and summer around the corner, up your nutrition and stay hydrated with this Mineral Electrolyte drink recipe. I struggle with an electrolyte imbalance and I am excited about ONNIT’s new line of sports performance supplements. Their supplements are backed by science and research and now have even partnered with EXOS Performance to bring us the highest quality of supplements. I have been using ONNIT for years and love everything they have to offer….including their academy where I was certified. They truly believe in movement and nutrition to fully optimize our bodies.

Here is a brief summary of their new sports performance line along with my favorite add-in:

MINERAL ELECTROLYTE

Replenishing ingredients include:

SODIUM BICARBONATE – delays fatigue by boosting the cells’ acid-buffering capacity

POTASSIUM – essential mineral for both nervous and muscle system function

CALCIUM – necessary for strong muscle contractions

MAGNESIUM – necessary to absorb calcium and a mineral most people are deficient in

PALATINOSE – non-GMO, low glycemic sweetener derived from beets

READ MORE HERE….

GLUTAMINE

L-Glutamine is an amino acid that has been shown in research to boost aerobic performance, minimize muscle breakdown, support gut health, and enhance nutrient absorption. One of the most abundant amino acids and depletes rapidly in active individuals.

READ MORE HERE…

CREATINE

Before research was done on creatine, it was probably one of the most controversial supplements. Now, one of the most popular for its performance benefits including support of muscle gain, strenght, endurance, and anaerobic performance. Creatine works by adding a regeneration source of ATP, the fuel source of cells, to prolong exercise and work output for longer durations of time.

READ MORE HERE…

With any change in nutrition or supplement regimen be sure to consult with your health care provider and do your own research on the quality of  ingredients. There are so many brands out on the market and ONNIT is truly one I trust!!! The purpose of sport nutrition is to optimize your body for performance without compromising the quality of nutrition provided. On that note, here is my FAVORITE go-to supplement when training….

TOTAL STRENGTH + PERFORMANCE

A stimulant FREE pre-workout formula designed to optimize/support hormone balance, improve athletic performance, increase strength + power, and assist with muscle recovery. TO view the clinical trial study click here.

IF INTERESTED in trying out ONNIT…SHOP HERE and use code GETONNIT at checkout to save 10%.

RECIPE BELOW FOR REHYDRATION ELECTROLYTE DRINK!!!

Rehydration Mineral Electrolyte Drink

Print This
Serves: 1

Ingredients

10 oz. water or organic pure coconut water
1 scoop ONNIT Mineral Electrolytes, Lime
1 tbsp. coconut Emulsified MCT Oil
1/2 lemon, juiced
1/8 tsp. Himalayan salt
1-2 cups ice

Instructions

Add all ingredients to a blender. Pulse until a slushy consistency is formed. Enjoy as a pre-, intra-, or post-workout refresher.

Recipe by ONNIT

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

March 15, 2018
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17 Trends + Fads

17 Trends + Fads

written by Lauren Elizabeth

Living in a digital era, we have ACCESS to so much information! But, how can we tell apart what nutrition practices work BEST for EACH individual??? Do you find yourself on a yo-yo cycle of eating well, losing weight, seeing results, LIFE HAPPENS, gain it back, lose energy, tired of feeling like poo, REPEAT??…..

During this process you most likely look to the internet, friends, family, celebrities to FIND what is the NEW EASY QUICK fix to reach your results? I know I can get impatient! I have seen what my body is capable of doing (and in a pretty quick response as well!). Currently, I am in a period of my life where I have learned to be patient, focus on health, and find the purpose behind my recovery. I have been in a health battle over the last couple of years and it has taught me a lot about nutrition, fitness, and my body!!! I still get impatient at times, but I have learned how to use this journey to educate my clients on the quality of life, health, and nutrition RATHER than just a “quick” outcome to reach the results they want in a short amount of time.

So….this brings me back to my post! Use the link provided BELOW to receive a FREE PDF nutrition guide by Precision Nutrition that helps you decipher the trends and fads going on today. Use myself as a tool and resource to help coach or guide you to find what nutrition practice is BEST FOR YOU and overall promotes health and wellness. The goal of life should be to prioritize your health to improve your quality of life! Weight management and your physique goals WILL follow…no need to follow a trend or fad if in the long run, it will put your health at risk or lead to malnutrition. It is so funny to reflect back over time and view the “fads & trends…” most of them stay the same with a DIFFERENT name. I love being back in school earning my masters in nutrition to learn more to share with you all and be a reliable source of information to educate the public. Please never hesitate to contact me with questions you may have.

Note from PN:

“New info is always coming out in the fields of health, fitness, and
nutrition, which makes it hard to stay informed…

…especially when it comes to *controversial* topics like detoxes,
grains, GMOs, workout nutrition, calorie math, and more.

With all the hype and pseudoscience, how can you reliably separate fact
from fiction — and help others do the same?

Because, in it, Precision Nutrition covers:

* How to analyze research like a pro and turn it into real-life results.
* GMOs, gluten, cleanses, nutrient timing: what the science says.
* 6 proven ways to transform anyone’s diet in a sustainable way.
* The surprising problems with calorie counting + what to do instead.
* And much more.”

GET YOUR FREE PN GUIDE TODAY…..FOLLOW THIS LINK!!!!

Interested in nutrition coaching or services? Fill out this brief SURVEY and Lauren will set up a consultation with you!

March 5, 2018
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About Me

About Me

LAUREN LAWRENCE

Follower of Christ ✦ Entrepreneur ✦ Tea Lover ✦ Nutritionist ✦ Trainer ✦ Athlete

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