We will be having a free to the public seminar with Elizabeth McNear. Elizabeth carries a Masters degree in Nutrition and Physical Performance, a Bachelors degree in Food Science and Human Nutrition, certified specialist in Sports Dietetics and is also a metabolic efficiency training specialist.

These seminars will be on December the 3rd and December the 17th at 11am.

DECEMBER 3RD

“MYTH BUSTERS” fact or fiction! Lets talk about different nutrition myths that commonly get promoted as essentials for a healthier lifestyle.

DECEMBER 17TH

“NUTRITION 101” – Covers some basics of nutrition to set the ground work for improving general nutrition knowledge

 

Please fill out this questionnaire in order to attend by clicking here

More info on Elizabeth can be found on her website

 

 

Halloween Candy

This time of year, you are probably seeing a handful of articles talking about the perils of Halloween candy and the importance of staying away from it. While candy isn’t something that should make up a major part of our diet, running away from it can be more difficult than those articles make it seem. Generally, the problem with Halloween candy isn’t the single night of trick or treating. It is the candy bowls that are popping up the entire month of October and will continue to replenish in various forms until the last Christmas cookie has been eaten. Instead of running away in fear of these sweets, try embracing some of them as a part of your routine. I know this might sound crazy but working small doses of festive treats into your routine can help turn the daunting holiday season into an enjoyable seasonal treat you look forward to!

 

  1. Don’t make it completely off limits- Allow yourself (and your kids) to have a little enjoyment! Making something totally off limits often leads to feeling deprived and having more than you intended later. Instead of trying to avoid it, allow yourself to have a few pieces of candy when it is really sounding tasty. This will make it easier to keep candy consumption in moderation instead of an all or nothing mindset where emotions lead us to overconsumption.

 

  1. Pair it with a meal or snack- Often, there will be a bowl of candy within arm’s reach and that candy might become our mid-afternoon snack. Instead of letting this happen, try sticking with your regularly scheduled snacks and incorporate a small amount of the candy you are craving. An example would be apple slices with peanut butter topped with a few M&Ms. This will leave you feeling comfortably full, energized, and will avoid the spike and crash in energy that would come with eating candy alone.

 

  1. Be intentional about the timing of when you choose to eat candy- We utilize quick sugars while we are working out, which is why sports products are often relatively high in sugar. Gummy bears and Swedish fish can be an occasional substitute for your usual in-training snack to keep you going during those longer runs. This is a great way to get those sugars working to support your body’s energy needs rather than breaking into the candy jar as a late-night snack.

 

This is not a green light to add candy to snacks, workouts, and any time you are feeling like it. This is a green light to say even “bad” foods can still be incorporated into our lives in moderation without derailing health goals.

 

 

Top 3 things an RD would like you to know:

  1. It isn’t all about cardio and hours spent at the gym

When people are trying to change body composition, they often focus most of their energy on training harder, doing more cardio, and burning as many calories as possible. While training is part of the equation, often this type of activity comes at the expense of other aspects of health. Improving health means improving all aspects that contribute, not just one. This means including sleep, recovery, hydration, nutrition and mental health. When so much energy is focused on exercise alone, often these other categories fall off and the expected improvements in health or body composition don’t happen. If you find yourself failing to recover, feeling fatigued, or plateauing it might be time to focus more energy on factors outside of exercise alone.

  1. Get back to the basics

If you are on social media or listen to most nutrition podcasts you are probably getting information about biohacking, eating clean, detoxing, and zoning in on specific macros and micros. While bringing more awareness to what we eat is great, these buzz words aren’t usually the answer to improving your nutritional quality and overall health. Instead of buying into the next craze, take a step back and assess if you are doing the basics of nutrition. Are you eating breakfast consistently and not skipping meals? Do you include protein in all meals and snacks? Are you fueling adequately for your training sessions? If the answer was no to any of these questions let’s turn them all to yes before jumping on the the next diet craze!

  1. Don’t forget your fruits and veggies!

Leave it to the dietitian to bring up fruits and vegetables…. Fruits and vegetables have so many benefits for your body, it is important to not forget about them. The recommendation is for approximately 5 servings per day, with 1 serving being about the size of your fist. Meeting these recommendations will help with blood sugar control, feeling full, muscle repair and recovery, fiber intake, and so much more! This time of year it is easy to find a variety of seasonal options. Run out to your local market and get some today, your body will thank you!