Nutrition Tips for Staying on Track When You’re Dating- Stacey Pena Review

Many people gain weight when they start dating because they will go out to eat more often and drink more often, especially when they are first dating someone. The weight gain doesn’t have to happen if you follow a few Nutrition Tips for Staying on Track When You’re Dating. Whether you order at restaurants or prepare meals at home, it is equally as important as how much you are consuming. You don’t want to be the person that is always ordering a house salad and water as an entrée. You also don’t want to just compromise your goals and order beer-battered fish, or deep fried Twinkies and destroy the balanced nutrition plan that keeps you healthy. To help keep you on point while starting your new path to love and a relationship, use these simple Nutrition Tips for Staying on Track When You’re Dating and you will be set.

NUTRITION TIPS FOR STAYING ON TRACK WHEN YOU’RE DATING

1. Ask How a Dish is Prepared: If the food is buttered, braised, creamed, or pan-fried, it most likely will not be the best choice. These meals are often packed with a high amount of sodium, saturated fat, or oxidized fat. Your best bet is to look for foods/meals that are baked, broiled, grilled, roasted, steamed, or poached.
2. Easy on the Condiments: Keeping Condiments in check will help keep your sodium levels down, plus some condiments are very high in fats. Condiments that are filled with sodium are ketchup, pickles, relish, sauerkraut, sauces like soy, steak, teriyaki, and honey mustard. Plus, extra sodium will have you retaining unwanted water weight. Condiments that are higher in fat are mayonnaise and dressings. Herbs, spices, vinegars, or lemon juice are healthier alternatives.
3. Plan ahead: Most restaurants post their menus online. Take a few minutes before you choose a restaurant to see what healthy dishes they offer before committing to a place. If they have healthier fare then you are good to go, or find a restaurant that has food you may be able to alter, to make it healthier. Most restaurants are pretty accommodating. 
4. Choose a Chain Restaurant: Though it may not be your favorite it can help. The Food and Drug Administration requires chain restaurants to list the calorie counts on their menus. 
5. If You Don’t Do Chains, then Choose a Local Restaurant: Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. The same suggestions from above on food preparation apply.
6. Order Appetizers as your Meal: Appetizers offer smaller portions and can be healthy when they’re veggie-, seafood-, or chicken-based. For your starter, get a salad with a balsamic dressing on the side and ask for the salad to have no croutons, bacon, or cheese, and then have the appetizer brought to you as your entrée. You can also share a bunch of small plates with your date. Either way helps keep portions manageable, plus sharing can create a bit more intimacy. 

NUTRITION TIPS FOR STAYING ON TRACK WHEN YOU’RE DATING

7. Side Substitutions: Dump the Onion rings, French fries, mashed potatoes, and pasta. Swapping them for steamed veggies will bring your sodium, fat and calories down. If the restaurant offers no substitutions, then ask your server to leave the unhealthy foods off of your plate, and order the vegetables separately.
8. Skip the Beer: A typical beer has about 150 calories or more depending on the size you order. Gin or vodka, straight up or on the rocks, or red wine would be better options if you need to have an alcoholic beverage. Drink with moderation, too much alcohol can hinder muscle growth, lower testosterone, and pack on a lot of unwanted calories. 
9. Skip the Desert: Desert is a lot of unnecessary sugar, fat, and calories. If a desert is a must, then stick to a bite or two and share. Best advice is to skip it, or make it a choice between an alcoholic beverage or dessert for the night.
10. Cook at home: Offering to cook not only puts you in control of what goes on the plate and how it’s prepared, but it tells your date that you’re willing to put forth an effort to please them. Plus, it’s the perfect way to get the person into your home.

Dating can have its ups and downs, so you don’t need to add the ups and downs of your healthy habits to get in the way. Use these few Nutrition Tips for Staying on Track When You’re Dating and you will have fun with your dates because you won’t be worrying about your nutrition.

Foods to Improve Athletic Performance- Stacey Pena Review

Clean and smart supplementation can really boost performance and recovery. You can also find Foods to Improve Athletic Performance. Clean and smart food intake can also boost performance and recovery and aid in the supplements positive effects. Stock your pantry with these Foods to Improve Athletic Performance and you have additional secret weapons. 

FOODS TO IMPROVE ATHLETIC PERFORMANCE

Coffee: Drinking 16-24 ounces of coffee daily has shown to improve an athlete’s performance. Coffee is also a rich source of antioxidants.

Caffeine (whether you get it from coffee or tea) is an accepted component of the training and competition throughout the world. 

When it comes to caffeine, research has shown that you don’t need a lot. Low doses of caffeine (up to 2 per pound of lean body mass, or up to 200 mg) shows the most improvement on athletic performance. More than this can have the opposite effect on performance. This science is why Beachbody developed Energize as a part of their Performance Nutrition Line. 

Low doses of caffeine are not associated with the side effects of higher doses, such as jitters, nervousness, the inability to sleep, or gastrointestinal distress. Low doses of caffeine do not dehydrate users during exercise under normal conditions, and should be consumed 30 minutes prior to exercise for optimal performance enhancements.

Beets: Beets are a natural rich source of inorganic nitrate. Dietary nitrate is converted to nitrite, stored and circulated in the blood which is believed to enhance endurance performance by improving exercise efficiency. Recent studies have indicated that nitrates show promising effects on the cardiovascular and metabolic systems and functions. 

Turmeric: The greatest healthful component of turmeric is curcumin. Curcumin is a phytonutrient that is responsible for the yellow color. The effects of curcumin have been well investigated over recent years, but its efficacy as an anti-inflammatory has been known in Asia for centuries.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

The Phytonutrients of curcumin possess anti-inflammatory properties. These anti-inflammatory properties include changes in cell signaling, particularly inhibition of certain pro-inflammatory pathways, which often impair performance. It has also been seen to reduce evidence of muscle damage, and be beneficial toward preventing delayed onset muscle soreness (DOMS).

Pomegranates: Besides the fact that pomegranates are delicious, they are packed with phytonutrients, such as ellagitannins. Ellagitannins have been aided in reducing inflammation, recovery of muscle damage, reduced muscle weakness and soreness, and improvements in strength performance recovery following heavy resistance training. The benefits of pomegranates are documented in a study published in the Journal of Medicine and Science in Sports and Exercise.

Apples: Apples are rich in phytochemicals and are a good source of quercetin, a flavanol that may benefit endurance performance and counter exercise-induced inflammation. Quercetin is an ergogenic aid that has shown to increase VO2 max, increase mitochondrial production in muscle tissue, and has powerful anti-inflammatory properties. So eat those apples but also look at Energize and Hydrate from the Beachbody Performance Line to capitalize on the benefits of quercetin.

We spend so much time focusing on foods for weight loss and general health, it sometimes slips our mind that food serves a third important purpose: fuel! There is no guarantee that your performance will be improved, but why not add Food to Improve Athletic Performance to your nutrition regimen, regardless of performance improvement they are simply beneficia

Tips to make creamy shakes- Stacey Pena Review

Most of us have tried making nutrition shakes that taste amazing and are creamy and smooth. Most often, however, we end up with shakes that are too watery, too icy, too thick, or too just not right. Let’s put an end to disappointing shakes. It is time to learn the Tips to Make Creamy Shakes.

TIPS TO MAKE CREAMY SHAKES

The first of the Tips to Make Creamy Shakes is to use a shake product that has no artificial ingredients. Artificial ingredients they tend to be grainier in texture than natural ingredients. Shakeology is one shake that provides a daily dose of nutrition but has no artificial ingredients so it makes a nice smooth shake, even when mixed with liquid by itself or with other ingredients.

The ingredients listed below are the key Tips to Make Creamy Shakes, plus they add more nutrition to your natural shake base.

• Use frozen fruit or vegetables. Frozen fruits or vegetables allow you to cut down on the ice. Ice waters down flavor and can create an undesirable texture. The best source of frozen fruits and vegetables is to buy fresh fruits and vegetables and freeze them yourself.

• Use fruits that are higher in soluble fiber. Soluble fiber dissolves in water and adds to shake thickness. Soluble fiber also keeps you fuller longer, helps lower the risk of heart disease, helps control blood glucose levels, helps reduce high cholesterol, and helps boost the body’s immune system. Some examples of high soluble fiber foods are apples, avocados, carrots, and pumpkins.

• Seeds and nuts. Chia is a real powerhouse seed. Chia has more antioxidant activity than blueberries and are a great source of plant-based omega-3 essential fatty acid, which plays a role in heart and artery wall health. Chia Seeds are also a complete protein with nine amino acids which can help digestion, blood sugar levels, energy levels, and more.  

TIPS TO MAKE CREAMY SHAKES

Nuts and seeds are a great way to make shakes creamy. To get the most benefit from your nuts and seeds you should soak them for a minimum of 10 minutes. Soaking increases your body’s ability to take in the nutrients and you don’t want to miss out on those healthy fats and additional nutrients that aid the cardiovascular system, metabolism, and help with weight management.

• Organic Nut Butters. Nut butters will make your shakes creamy and smooth. Buy organic nut butters that do not have added ingredients. The ingredient list should include only nuts. You could also make your own nut butter. Soak the nuts and grind them up in a food processor. If you want, you can add a ¼ teaspoon of coconut oil to make them even smoother.

• Coconut Flesh (Frozen or Fresh). Coconut flesh adds flavor, slightly sweetens, and significantly boosts the nutritional content of shakes. Coconut flesh is rich in iron, phosphorus and zinc plus it has a naturally high concentration of electrolytes and more potassium than a banana.

Not only will you have amazing smooth and creamy shakes, but you will have complete nutrition when you combine these Tips to Make Creamy Shakes with Shakeology. Enjoy!

Shakeology & Nurshing - Stacey Pena Review

Shakeology and Nursing

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.

Before we get too far into Shakeology and nursing, here are what a few medical professionals said about Shakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?

You can… Though you can with some specific things to remember.

You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSINGWhat new mother wouldn’t want more ENERGY and MENTAL CLARITY?What new mother wouldn’t want amazing nutrition for themselves as well as their baby?What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?Shakeology and Nursing… You Decide!