Eat Like an Athlete to Look Hotter, Get Faster and Be Stronger

We can’t stress enough the importance of proper nutrition and the profound affect that it has on your body. If you really want to take your training or your body to the next level then keep reading. We are going to unleash the secrets behind exactly how you should be eating to support your goals. We all look at athletes and envy their abilities and physiques, but the truth is all of us have an inner athlete inside of us and the potential to look and feel your best. You just need to incorporate some specific dietary habits and you are well on your way. 

What do athletes do that normal people don’t?

Consume adequate energy and nutrients

An athlete never skips a meal!!!!!! We see this as a common issue with people and their inability to see good results. Our bodies need constant fuel, especially if we are active. Our rule of thumb: Never go more than 4 hours without eating if you have trained that day. Even if you are taking a day off to recover it is important to load up on nutrients that will help your body rebuild. In the beginning of trying to eat more frequently it is common to feel as if you are force feeding (not hungry), soon your body will adapt and crave more frequent meals. 

It is super important to eat nutritious foods. Try not to only focus on just the calories. Calories do make a difference as far as how much energy our body needs, however eating those calories in nutritious foods vs. junky foods will get you positive results. We should all know this by now, but I am going to drill it in your mind for good!!

Which is more bang for your buck? A bowl of kale sautéed in olive oil equalling 250 calories or a bowl of cereal and milk also equalling 250 calories? 
Definitely the kale! the vitamins, minerals and heart-healthy fats are far superior to a bowl of refined carbohydrates. 

Eat the right balance of foods before a workout to promote energy during training 

The most frequent question asked. “What do I eat before I workout?” We encourage you to eat before a workout always. No excuses, even if you plan on working out at the crack ass of dawn. If you want to have better performance and give your body the ability to burn fat, then make sure you have something at least 2 hours prior. If you have the chance to eat 2 hours before try having a combination of  simple and complex carbs to keep you fueled, like oatmeal with fruit, whole grain toast with peanut butter and honey, or yogurt with low sugar granola. If you are rushing and have 1 hour or less to digest try something a little more subtle like a piece of fruit , which only takes 20-30 min to digest. 

Eat the balance of foods  post workout to promote optimal recovery 

The second most frequent question asked “what do I eat after I workout?” This is the most important time to eat if you are looking to change your physique and reduce muscle soreness. Our bodies require food within 1 hour post workout. AFTER THAT IT ISN’T GOING TO WORK! This is the perfect time to get a balance of both protein and carbs. This is the best time to eat simple carbs, such as fruits and honey are great for after a workout, because they can absorb faster and help you recover. Try eating fruit smoothies with protein powder added, or a yogurt with fruit and honey. 

Maintain proper hydration levels before, during and after training

If you aren’t hydrated you wont be able to absorb your post workout food, which is how you get results! Now, how much fluid do you need and what’s the best kind to get?

If you are exercising for under 90 minutes, then water should be just fine. If you are working out for 90 plus, then it’s time to think about adding some electrolytes. We recommend coconut water. Never become thirsty during your exercise. This can be prevented by drinking enough water the day before and morning of your workout. Athletes who compete will make sure to hydrate properly days leading up to the race in order to save themselves from frequent urination. It is also important to hydrate to help our bodies eliminate excess waste in order to see weight loss and fat loss results. 

Still unsure of exactly what you should be eating for better looks and performance? Then contact one of our nutritionists for an eating assessment. Only $30. Email juliet@fusioncrosstraining.com to set up an appointment.

Eat Dessert Everyday to Lose Weight!

How do you eat dessert everyday and still lose weight? Easy….. give yourself permission to eat real/filling whole food desserts. 

Nobody wants to give up the sweet deliciousness of having dessert. When on a diet, people will often deprive themselves of all sweets, until they eventually have such intense cravings that they cave and binge. Incorporating dessert and making it a regular part of your everyday diet can actually be more beneficial to weight loss in the end. From a psychological standpoint, allowing yourself to have treats everyday, in a controlled amount, gives the mind and body comfort. Just remember: we always want what we can't have, so by giving yourself permission you will automatically have less.

Effective weight loss can only occur when you take in fewer calories than you use on a daily basis. One pound of fat is equivalent to about 3,500 calories, so you need to have a deficit of at least this much to lose one pound a week. Some commercial diets promote the idea that their plan allows you to eat dessert regularly, but this doesn't mean that you can eat any dessert you want and still lose weight. A weight loss diet that includes dessert only works when the calories in that dessert are considered along with the calories consumed during the other meals and snacks in the diet.

Desserts and Weight

The bad reputation many desserts have regarding weight loss is due to their high fat, sugar and calorie content. Any food that is high in calories can contribute to weight gain, and traditional desserts such as cakes, cookies and ice cream could add 500 or more calories a day to your diet. If you tend to eat dessert every day, reducing the frequency or size of your dessert is a quick way to shave off a big chunk of your daily calories and help fast-track your weight loss. Another problem with most desserts is that they are low in nutrition, so you need to eat more of other, healthier foods to get enough essential vitamins and minerals in your daily diet.

What Are Healthy Desserts?

You can still have dessert every day, even when on a diet, as long as you choose nutritious dessert options instead of desserts high in fat, sugar and calories. Eating a serving of low-sugar fruit (all berries, apples, pears, peaches, plums, nectarines) after dinner is a good way to satisfy your sweet tooth while still keeping your calorie count low. Fruit can also be prepared in interesting ways to keep desserts from becoming boring. For example, you can put frozen bananas in a food processor/high-powered blender to create a creamy cold consistency just like ice cream. From there you can add cocoa powder, and other various toppings to create unique flavors. Remember choose desserts that come from natural whole foods. Avoid packaged or processed sweets, unless you can recognize every ingredient on the label.

Healthy Dessert Ideas:

• Yogurt- Choose plain (preferably greek for lower sugar content and higher protein) add your own natural sweeteners or fruit.  

• Berries with melted semi sweet chocolate chips

• Dark/raw chocolate (keep the cacao content above 70%)

• Coconut ice cream ( So Delicious Brand makes a sugar free version that tastes great!)

• Homemade sorbets made from frozen fruit and blended 

• Raw chocolate pudding (1 avocado, 3 tbsp cacao powder, 1 tbsp palm sugar and blend

7 Day Raw Food Challenge Starts June 11th!

Join us and experience a breakthrough in your eating during our 7 day raw food challenge starting June 11th.


Now with the option to purchase already prepared-for-you foods for the entire week!


What to expect:

• Feeling more energized
• Feeling light
• Clearer skin
• Experience weight loss through detoxing your system
• Expand your culinary experiences and enjoy amazing food
• Jump start your body and mind into healthy eating habits

This 7 day challenge Includes:

• Option to create your own meals for the week or pick up meals at JAR Bar.
• 1 half hour nutrition coaching session with a nutritionist
• 1 weeks worth of menu planning/recipes
• Guidelines on what to buy, what to eat, how to eat out etc
• Detailed information on a living/raw foods diet and the health benefits
• Daily emails that go out with information and motivational support. Facebook/google group to connect with your peers who are enrolled in the challenge
• Bonus #1 Raw kick off dinner Sunday night before the week begins
• Bonus #2 Raw food group grocery store tour, so you can see exactly what to buy

Cost:

$47: Includes all of the above except food Click here to join the challenge!

$257: Includes all of the above plus breakfast, lunch and dinner for 7 days to be picked up at JAR bar (juicy and raw cafe) www.jarbarphilly.com Click here for buy the challenge plus food! 

What Is A Raw Diet?

The raw food diet is based on the belief that the most healthful and helpful food for the body is uncooked. Most food is eaten raw on this diet, although heating food is acceptable as long as the temperature stays below 104-118 degrees Fahrenheit.

Raw foodists are usually vegan, meaning they do not eat animal-based products like dairy or meat. Only raw plant foods are generally eaten. Common foods eaten on a raw diet are vegetables and fruits, sea vegetables, fresh juices, soaked and sprouted grains, nuts and seeds, raw chocolate.

Why Eat Raw?

Enzymes are indeed the spark of life. Without them, no flower could bloom, no human could think, no cell could live; in fact life as we know it would not be possible. What exactly are these molecules, these sparks of life, as we call them? Enzymes are first and foremost proteins. This is what makes up our muscles, it's the shaft of our hair, the stuff in our nails etc. Enzymes help produce chemical energy to fuel our cells and they also protect us by fighting off unhealthy bacteria, viruses and fungi. So what does this have to do with eating raw foods? It would be helpful if we could get our enzymes pre-formed, pre-made, ready to go to work, without always having to start from scratch. It would save the body time, effort and energy. There is a way! That way is from eating food. But only by eating raw food. Cooking is thought to denature the enzymes that are naturally present in foods. Enzymes are the life force of a food, helping us to digest food and absorb nutrients. If we over consume cooked food, our bodies become bogged down and are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is though to lead to digestive problems, nutrient deficiency, accelerated aging and weight gain.

When we cook food, we change it in many ways; scientists have known for years that heat inactivates certain vitamins such as folic acid and vitamin C, and at sustained high temperatures certain minerals such as calcium become less readily absorbed. The process of cooking food very quickly destroys all its enzymes.  All food whether it be of plant origin, animal, a fruit, vegetable, nut, seed, grain product etc.. are themselves made up of cells and loaded with their own enzymes.  Enzymes are pretty adaptable and can stay alive even under tough conditions. Wheat grains buried with the pharaohs thousands of years ago can germinate under the right conditions- a process that requires active enzymes. But as soon as you cook them, the enzymes are dead forever!

The Benefits Of Going Raw:

•    Weight Loss 

•    Prevents and/or heals many forms of chronic disease

•    Better Digestion

•    Natural Hydration

•    Beautiful, Glowing Appearance

•    Healthier Immune System

•    Improved Memory/Concentration

•    Energy, Vitality And Increased Motivation

Start Feeling Great And Join the 7 Day Raw Challenge!

For more information contact: 
juliet@fusioncrosstraining.com or mackie@fusioncrosstraining.com

The challenge starts June 11th, but commit to your health today!!!

Click here to join!

Click here to join challenge with food included!

10 Easy Ways You Can Detox Everyday Without Extremes!

Feeling sluggish or out of sync? Having skin problems, aches and pains, or digestive problems? Straying from your healthier habits lately? Having trouble kicking off your weight loss? It might be time for a cleanse.

Cleanse? I shower…isn’t that enough?

Unfortunately not, with thousands of chemicals now being used in food processing, preservation, and storage, as well as commercially in household and personal care products exposure to environmental toxins is virtually unavoidable. It is more important now than ever to put some protection in place. Here at Fusion we offer seasonal cleanses to help people experience detoxing from an accumulation of bad food habits throughout the year. Seasonal cleanses are great and we highly recommend them, however it is also important to cleanse the body on a regular basis. You can detox everyday by taking some simple actions that will result in big changes. Keep reading on to find out 10 amazing and simple steps to shed unwanted pounds, get healthier looking skin and feel energized throughout your day…

What is a cleanse?

Cleanses and detoxes have been practiced for centuries by many cultures around the world, including Ayurvedic and Chinese medicine systems. Detoxification is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.

Before I Give You The 10 Steps, Where do you begin?

First, lighten up your toxin load. Cut back on alcohol, coffee, cigarettes, refined sugars and hydrogenated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products. (cleansers, shampoos, deodorants, toothpastes), and substitute with natural alternatives. These things may not seem harmful in the moment, but over time they have a huge impact on your health.

Another deterrent to good health is stress, stress which triggers your body to release stress hormones into your system. While these hormones can provide the "adrenaline rush" to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. So it's a good idea to detox stressful life situations along with detoxifying your body. Try Yoga, Mediation, taking a walk outside and other simple and effective slowing down tools. When's the last time you just sat outside in nature and didn't have an agenda?, Took a walk just to wander and not to get somewhere? These are good things to bring into your life. Our minds really need to take a chill pill more than we think!

How does detoxification work?

Basically, detoxification means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren't properly filtered and every cell in the body is adversely affected. 

10 Easy To Follow Steps To Cleanse Everyday! 

1. Avoid processed foods, refined sugars and alcohol as much as possible!!!!!!!!!!!! (I can’t stress this enough)
2. Add lemon to water to aid digestion. (Drink 1-2 glasses of water in morning before your breakfast with lemon for best results.
3.  Chew food well to aid digestion, which helps put less stress on the kidneys and liver. (slooooooow down when you eat basically)
4. Cleanse and protect the liver by drinking green tea and taking herbs like dandelion root, burdock and milk thistle. (detox teas sold at most supermarkets contain these gentle herbs in them) 
5. Get regular massages. (This helps to move toxins out of the body by physically pushing them through and out of the muscles)
6.  Cranberry juice detox cocktail. Mix 2 tbsp plain, unsweetened cranberry juice with 1tsb green powder (chlorophyll powder like spirullina, chlorella or wheatgrass. Combine with 1 cup of spring water for a drink you can have any time throughout your day. (For a great morning beverage add some psyllium husk fiber to get things moving)
7. Consume fresh vegetable juices as much as possible!!!! (There is nothing quite like the nutrients your body can soak right up from a veggie juice, stick to the more green vegetable based ones with minimal fruit added)
8. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.
9. Sweat in a sauna or head out for some physical exercise so your body can eliminate wastes through perspiration.
10.  Dry brush or scrub your skin in the shower every day (Your skin is the largest organ on your body, scrubbing it will allow open up the pores and let go of any clogging that has occurred)

Antioxidant Rich Foods 

Fruits

Berries-- Cherry, blackberry, strawberry, raspberry, crowberry, blueberry,      bilberry/wild blueberry, goji berry, black currant, mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava, lemons, limes.

Vegetables

Kale, dandelion greens, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.

Legumes 

Broad beans, pinto beans, soybeans.

Nuts and seeds

Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.

Other foods

Raw/ dark chocolate 70% or higher

I'm Cuckoo for Coconut!

This year has undoubtedly been coconut's coming out year.  That fruit can flavor, hydrate, cook, bake and shake like no other. Seriously, it went from a fatty, tropical, obscure D list ingredient, mainly bastardized as an artificial syrup in low brow Caribbean drinks to becoming the lean, healthy, everywhere A list of nutritionists and celebs.  So what's the deal, why are people going cuckoo for coconut?

Coconut has risen partially because of the current thinking in food, nutrition and fat loss that embraces healthy forms of fat that satiate and support body functions and looks for natural, lower glycemic liquids and foods that don't spike our blood sugar and store fat. While we are just catching the coconut wind the many health and healing benefits of coconut have been known in the tropics forever.  Here are a few key benefits:

1. Coconut oil facilitates the absorption of key nutrients by the body. It helps the body absorb calcium and magnesium, necessary for the development of bones and teeth.
2. Coconut fats are medium-chain fatty acids, unlike modern vegetable oils like soybean, corn, and safflower oils which are made of long-chain fatty acids. Medium-chain fatty acids are more suited for energy use rather than fat storage and may help those who are trying to lose weight. 
3. In a study that looked at the effect of medium-chain fatty acids on metabolism, it was found that these fats could increase the metabolic rate by up to 48 percent and for up to 24 hours.
4. Coconut oil can supply the body with energy similar to blood glucose, but without having a negative impact on blood sugar and insulin levels. When you include coconut oil in a meal with carbohydrates, the carbs are broken down into glucose more slowly, so blood sugar levels remain steady even after you eat.
5. It has even been found to help prevent those addicted to nicotine.

 

In walks the coconut, know for the unique flavor of its meaty inner walls that we soak in sugar and then shred on top of cakes, but less known for all the other innately healthy products derived from inside its hard exterior.  It was the water inside the coconut that started it all.  By now most people have come across and tried coconut water only to be surprised that it actually has a lighter flavor that doesn't taste at all like the strong coconut we are accustomed to.  In Brazil and other such countries a coconut with a straw is common place as a thirst quenching beverage so some smart soul packaged it up and brought it to the masses in America to huge fanfare.  When it came to Fusion I was skeptical that it would pick up and sell given how many trendy drinks get created per year but this one grew on me and stuck because first and foremost it is a single, natural ingredient drink rather than an artificially flavored, roided up and over marketed super drink. 

So here is the low down on the other products you may have never tried but should look for:

• Oil - with a light flavor and ability to sustain high heat this is ideal for cooking but don't expect a liquid at room temperature, it's a soft solid.
• Butter - it looks like the oil, but with much more coconut flavor and cannot take the heat so butter is just used to flavor your greens, fish, vegetables, salads, smoothies, etc.
• Milk (unsweetened) - this deliciously flavored liquid is like almond milk in that its calories are derived purely from fats unlike milk that is part sugar, but it has lower caloric density.  It is a great alternative to avoid lactose or have less environmental impact than cow milk just make sure coconut milk is free of sugar or preservatives
• Crystals - the latest product to arrive on US shores is coconut crystals which are a lower glycemic alternative to sugar that can be used in baking, drinks, etc.
• Shredded (unsweetened) - the shredded soft white fruit we know and love is such a great way to add healthy fats to smoothies, coat fish, sprinkle on fruit or yogurt, etc.
• Flour - Many people are wheat intolerant or simply prefer alternatives to wheat flour and organic coconut flour is fiber from the coconut meat after the oil has been extracted. Coconut flour is high in protein and fiber and low in carbohydrates with a great texture and appealing sweetness from natural sugar making it great for baking.

Fasting For Fat Loss: Does It Work?

We see so many trend diets come about and a lot of us look to the next best thing that's going to be the answer to getting the body results we want. Our goal at Fusion is to clear up any dietary myths that are out there and distinguish the truth behind what really works. In this blog post we talk about a hot new trend in the fat loss world: Intermittent Fasting.

The ultimate goal for many gym-goers is to be able to burn fat while building, or at least maintaining lean muscle. It's long been believed that it's impossible to do both at the same time. However, a growing number of people are flocking towards the method of Intermittent Fasting as a way to lose weight, while holding on to that hard-earned muscle.  

Proponents of Intermittent Fasting (IF) claim benefits including decreases in blood pressure, improvement in insulin sensitivity, as well as decreases in fat, while maintaining lean muscle mass.

What is it?

IF is a pattern of eating that alternates between fasting and feeding, for up to 24 hour periods. Protocols vary, sometimes calling for 16 hour fasts, followed by 8 hour feeding, or 19 hour fasts, with 5 hours of feeding. 

When following an IF protocol, you are by default reducing calories, because you are simply unable to eat as much in the shortened time frame.

Does it work?

From an evolutionary perspective this protocol seems to make sense.  Our distant ancestors would often go for periods where food was lacking, or periods where food was abundant.  Our bodies adapted to this instability and developed mechanisms to make sure we'd survive.  Perhaps this is why some people see success.

However, while Intermittent Fasting (IF) has shown to be effective in some anecdotal cases and animal studies, it hasn't been the subject of any long-term human studies, and it will be at least another decade before peer-reviewed studies prove it to be either effective or ineffective, but that doesn't prevent people from trying it.

What results do people see?

For many regular people trying to burn fat and lose weight, it isn't turning out to be any more effective than normal reduced calorie diet. This may be attributed to a lower caloric burn throughout the day.  Simply put, when you aren't eating calories, your body slows down the metabolic fire, so it can conserve energy until the next feeding time. This often puts people in a "starvation" mode, which stores body fat instead of burning it.

IF can be helpful for already in-shape people trying to maintain a very low body fat percentage (below 10%).  To these people, IF is being used as a tool to maintain low body fat, while having a little more freedom in the foods they choose to eat, which would typically be very limited.

So how do I get the results I'm looking for?

If you've been paying attention to Fusion's 10-Step Eating Program, you've seen that we advocate eating moderate-sized portions every 3-4 hours.  IF is pretty much the exact opposite of that, going long periods without eating. Without a lot of hard evidence to prove it's effectiveness, we can't advocate eating this way. Frankly we look to what people have more compliance with. Starving for periods of time isn't enjoyable which makes it hard for people to keep doing.  Focus on the following 3 critical points and you will see results:

1.  Control calories.  When you eat the proper amount of calories for your goals you will make progress 

2.  Focus on food quality.  Eat fresh, nutrient-dense, whole foods

3.  Get Regular Exercise.  3-5 Fusion workouts per week is ideal

Intermittent fasting can work for some people, but it's not for everyone.
In the end, IF is just one approach, among many safe, effective ones, for improving health, performance, and body composition. People have been getting into amazing shape without the use of intermittent fasting for years, and will continue to do so for years to come. Do your research, don't just latch onto the next hottest diet. Experiment and find what works for you and your body.

More Protein Please?

Have you ever gone out to eat and tried to base your order on whether or not it had enough protein?

We live in what seems like a protein obsessed culture. Wherever you go you see high protein labels and “you need to eat more protein” is touted by pretty much everyone as a common nutrition recommendation. So how concerned should we be about this macro-nutrient? How much do we really need and why?

First of all, I think it’s important that we have a little background info on protein. 

What role does it play? 

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies. It is necessary that we have foods with protein in them to help rebuild healthy muscle and tissues. Unfortunately with the mass food marketing we are bombarded with, many of us have gotten the idea that we need a lot more than is necessary. 

Read on to find out the truth behind all your important questions regarding protein. How much? What kind? Plus, discover the importance of pre- and post- workout meals and how they can sabotage or enhance your progress at the gym.

Protein is found in the following foods:

• Meats*, poultry*, and fish*
• Legumes (dry beans and peas)
• Tofu and Tempeh* (vegan protein sources)
• Eggs
• Blue green algae
• Seeds (chia*, hemp*, flax*, pumpkin, sunflower)
• Nuts 
• Protein powders (whey, brown rice, non gmo soy, hemp)
• Dairy
• Grains (quinoa*, brown rice, amaranth, millet, wheat etc.)
• Some vegetables, and some fruits (provide only small amounts of protein relative to other sources) 

*A complete protein source is one that provides all of the essential amino acids.
An incomplete protein source is one that is low in one or more of the essential amino acids.
Complementary proteins are two or more incomplete protein sources that, when eaten together, provide adequate amounts of all the essential amino acids.


Quick Q&A


Is it true that complementary proteins must be eaten together to count as a complete protein source?

In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.

How much do we need?
There is no cut and dry answer. It depends on our age, size and activity level. In the United States we get more than enough protein. It is rare for someone who is healthy and eating a varied diet to not get enough protein. In fact there are lots of cases of people eating too much protein, which can be hard for the kidney to process and becomes a serious medical issue. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.

Do people who exercise need more protein? 

There is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistance exercise (such as body building) can benefit from additional protein in their diets. It is recommended .5 to .75 grams per pound of body weight per day for endurance exercisers and .77 to .81 grams per pound per day for heavy strength training. For example a 150 pound person doing an intense cross-training workout needs a minimum of 115 grams per day and a 200-pound person should eat 154 grams.

Should I have protein before or after I workout?
It is important to eat something before you exercise. No matter what time of day it is. Even 5:30 in the morning people!!! Your body needs fuel to burn in order to have a good workout and metabolize efficiently. Pre work out meals can include protein, but it’s not necessary if you are doing a short workout. Endurance level workouts (over an hour) require protein before hand to enhance stamina and energy. Try a ratio of about 1:4 protein to carb. Try having carbs that will burn off slowly, so it lasts you during the workout i.e. whole grains, seeds and beans.

Pre-workout foods:

• Toast with almond butter
• Protein powder and almond milk stirred 
• Hummus with veggies
• Fruit with nuts, hard boiled egg or sliced deli turkey
• Oatmeal with nuts

Post-workout meals are crucial and the most important to restore the body's sugars. You have about a 90 minute window for your body to replenish itself. It’s even better if you eat within the first 30 minutes. This is the best time to eat "carbalicious" meals that your body won’t store as fat. In fact it needs these sugars to put back into the muscles. Make sure though that you also get protein to rebuild the muscle tissue that was just broken down.


Post-workout foods:

• Whole grain pancakes with eggs
• Turkey sandwich on whole grain bread
• Protein shake with fruit (liquid sources of protein absorb the fastest in our bodies)
• Chicken and brown rice or sweet potato 

How much protein is in the food we eat?

• Steak 6oz-42g grams
• Chicken Breast 3.5oz-30 grams
• Tuna 5oz can-25 grams
• Egg Large-7 grams
• Beans 1 cup- 14 grams
• Tofu 1/2 cup- 20 grams
• Peanut butter 2 tbsp- 8 grams
• Pumpkin and flax seeds 1/4 cup- 8 grams
• Spinach 1 cup- 5 grams
• Green Peas 1 cup- 9 grams

What happens if we don't eat enough protein? 

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so. This can lead to weight gain, fat storage and other major health concerns.

So there you have it folks. All your protein questions answered. For more information on what the right diet is for you schedule an eating assessment with on of our nutrition coaches. Email juliet.burgh@feedyourpower.com to set up a first appointment.

WISE Nutriton: May 12-13th - Transform your life through food

Understand the timeless principles to healthy eating

• Have you been working out and not seeing the results you want?
•  Interested in learning the most scientifically backed and up to date info on nutrition?
• Want to lose body fat, gain lean muscle and improve  workout performance and results?
• Interested in becoming the nutrition expert amongst your friends and family?

WISE Nutrition is part of our Weekend Intensive Seminar series created to quickly advance the knowledge, skills, experience and wisdom of our clients or anyone interested in attending this deep dive into the philosophy, science, and techniques behind our integrated Heart.Muscle.Mind system including Fitness, Nutrition and Break Throughs (life success). In this seminar you will:     

• Let go of the dietary myths and the unproven methods that are holding you back 
• Understand the science behind the Heart.Muscle.Mind eating philosophy 
• Get the critical recipe for fat loss (and it's not what you might think) 
• Learn the proper way to cut weight and keep it off for good 
• Organic? Raw Food? GMO? Carbs or No Carbs? Learn what these mean and how they apply. 
• “Own It!” No one diet works for everyone. We will guide you to help you discover for yourself what way of eating will get you to your goals.

Date: May 12 – 13^th

Time: Sat 9am - 5pm, Sun 9-3pm

Location: Fusion Philly

Cost: $200 ($169 if by May 5th )

Enroll in WISE Nutrition

The Problem With Wheat

Aren't whole grains good for you? They can be, when they are cracked, but there’s an enormous difference between cracked whole grains and whole grains that have been pulverized into flour for bread. This difference has to do with glycemic impact, and how quickly the starch is absorbed into your system as sugar. Wheat flour, whether it’s in Wonderbread or sprouted 100% whole wheat bread from Whole Foods, spikes blood sugar like nobody’s business and wreaks havoc on your metabolism.

When wheat is pulverized into flour, it doesn’t matter if it is “whole grain” or “white”. The starch is rapidly absorbed into your system. It’s rapid conversion into sugar leads to a spike in your blood sugar and insulin levels. When your blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time could contribute to insulin resistance. Insulin resistance is associated with many health problems, including:

• Type-2 diabetes 
• Obesity 
• High blood pressure 
• Stroke 
• Heart disease 

So lots of blood sugar is bad. Got it. If that’s not enough to convince you to reduce or cut out wheat, this information about gluten will get your head spinning:

Gluten is a digestive toxin that wheat produces in its seeds to protect them from being eaten by animals in the wild. It’s also the glue that’s used to stick wallpaper onto walls. Not surprisingly it is not very good for you. A small portion of all people are celiacs (about 1%) although many have this condition and are undiagnosed. For them gluten is literally a life and death situation. If a celiac's eats any gluten it causes a severe immune reaction that, over time, destroys the digestive tract. Many of these people are already on gluten-free diets. 

It is estimated that roughly 30% of all people have a negative reaction to gluten, but are not celiacs. This can show itself in many ways - poor digestion, obesity, auto-immune disease, and heart disease to name a few, and most of these people probably don’t even know the chronic low-level stress that gluten has caused their systems. 

There's a chance you suffer from gluten intolerance of some kind and don't know it. Chances are you've been eating wheat your whole life, so you don’t know any other way of being. There's really no way of knowing if being gluten-free will make a positive difference without eliminating it from your diet. We can help you reconfigure your diet with less or no wheat, our Custom Menu Plan is perfect for this and includes a full consultation. BUY HERE

We encourage you to experiment with a gluten-free, wheat-free diet for a while and then reintroduce it after a period of time, and notice how you feel. Do not, however, start eating a bunch of processed, purchased gluten-free breads, crackers, cookies, pasta, and other stuff. Why not? Because it’s still loaded with blood-sugar spiking carbs. Generally this stuff is made with rice flour, potato starch, corn starch, and other refined carbs. It’s gluten-free, but it will still cause big, nasty blood sugar swings, and the health problems and obesity that come with them. As a better source of carbs try eating unprocessed gluten free whole grains such as:

• Quinoa 
• Gluten Free Oats 
• Brown Rice 
• Amaranth 
• Buckwheat 
• Alternative Flours (coconut,garbanzo,quinoa) 

For more information on eliminating wheat and other harmful carbohydrates from your diet join our Slow Burn Challenge starting January 16th, in which we will explain how to eliminate these things in a healthy, natural way.

Winter Slow Burn Cleanse - Jan 16-26th

Did you know that certain carbohydrates are linked to depression, weight gain, low energy, brain fog, cravings, etc..?
Not all Carbs are created equal! From whole grain bread to fresh fruit to gluten free goods, each one of these metabolizes very differently and affects your weight and ability to burn fat. Find this out for yourself by taking on this Winter's eating challenge: The Slow Burn Cleanse Jan 16-26th


How many cookies, cakes, pies and mashed potatoes have you consumed over the months of November and December? 
Your body is crying for some relief.

Start 2012 off right by joining our 10 day cleanse now.
Get very mindful of just how many processed flours and sugars are in your diet and what it would feel like to rid yourself of these toxic ingredients. We will walk you through this process with guided support and coaching the entire 10 days.

During the cleanse be prepared to experience:

• A lighter, less bloated version of yourself
• Enhanced digestion
• Less cravings and rid yourself of false hunger 
• Better performance in your workouts 

What does this program cost?

The cost of this program is $47, which includes: 

• Step by step guidelines to follow
• Recipes, shopping guide and menu outline
• A full education on this philosophy and how it could change your life through mindful eating
• A 1-on-1 complimentary eating assessment with one of our nutrition coaches (valued at $30)

Start Seeing Results Today. Click Here to Sign Up

Ending Overeating

Attack over eating from both ends

We often get a lot of information about how to deal with over eating or poor eating habits in terms of actual eating strategies. We provide many strategies in our 10 Step Eating program (our 10 principles) and they are very practical useful tools for trying out new ways of eating and experiencing the feeling of healthier eating. In the second half of this article I will give you a few critical strategies for over eating.

To really get beyond the over eating syndrome, I believe we also need to attack the source of this "hunger" directly so that it doesn't overwhelm all of our strategies. We have to find out where the need to overindulge comes from and analyze the feelings of “needing” to eat something, even if we aren’t hungry. Our neurotic minds, bodily conditioning and habits can be overwhelming sensations that are truly a symptom of a bigger problem that we will discuss.

I would challenge us all to look for what it is in our lives that we think we need to be okay to the point where we abuse ourselves with food, because we clearly don’t need more food! Let’s be real most of us weigh more than is considered healthy. In this circumstance the food has become a drug to numb and sooth our stresses and discomfort, instead of dealing with the real issues at hand. In the same way we often take drugs for symptoms of sickness, versus working to support the body healing the issue at its source. There is another way however to tackle this problem and a training to get us there no matter what our current situation presents or what we turn to as our distracting drug.

Treat Issues at their Source

One of the common issues we hear about is gaining weight after quitting smoking or during stressful times of life. Food gets substituted for the feel good fix and mouthing that smoking provides or it becomes the one part of your day that gives you comfort and escape from your life’s stresses. It obviously gives us a nice hit of pleasure, comfort, avoidance etc. or we wouldn’t all do it at some point or another. However, it is short lived and requires eating more food, unhealthier foods and more frequent eating to keep the same effects much like a drug. It is a short-term fix with major long-term repercussions. This is the heart of it and it is an epidemic in our current society. I suggest a different approach that could wipe it all away... meditation.  

Mindfulness meditation practice and a deeper study of the yogic or buddhist philosophies and techniques behind most programs allows us to slow down the entire process to see what is really going on. This is virtually the opposite of what goes on when we are rushing and stressed and choosing food to soothe, without even thinking otherwise or taking responsibility as to why were are feeling the way we are. When we can see the destructive forces of our desperate mind trying to keep the pleasure train going we can start to relax that neurotic expression. By sitting and remaining peaceful, breathing through all feelings, both pleasurable and neurotic we can see that both are feelings created by the thoughts we linger on. Both are fleeting if we don’t continue to drum them up with our fixation and compulsive mind. We see that we are actually fine just sitting with nothing, it is easier to let go of our desperate thoughts that get us in trouble and we experience more peace. With this peace and acceptance of the way things are, comes more warmth and compassion for our situation and all the other people experiencing the same over eating or other struggles. When we aren’t running, stressed, pissed at ourselves and others, an amazing thing happens, our answers and the way we want to be just starts to bubble up from the inside. We can start to feel the innate wisdom of our bodies, which clearly doesn’t want us to over eat, feel bloated, get fat, break out in pimples, pass gas, etc. Over eating is just a symptom of something much bigger and can be mitigated if we bring more self awareness into the things that aren’t working for us in our lives. You must also look at all the downsides of this syndrome to help you become more aware. How do you feel after you overeat? Terrible, guilty, uncomfortable… and for what? An instance, fleeting hit of pleasure. Is it really worth it?

Resources for support in ending overeating:

To stop the addictive qualities of your cravings and begin the process of ending the overeating cycle click thru to the Philadelphia Shambhala Center’s list of upcoming introductory programs. Click Here to view programs. 

January is of particular importance as the annual cycle of the training level 1 begins Jan 14th. To find out more about this upcoming training Click Here.

Coach Juliet is an expert in the psychology of eating and has worked with many clients on addressing their issues with food and their health. If interested in setting up a private consultation Click Here.

That said the strategies below are solid, tested ways to start getting to the feeling of being full, taking in fewer calories and getting results. 

Strategies for Curbing Overeating

-          Replace most processed carbs with true whole grains to feel fuller.

This doesn't mean to get boxes that say whole grain on them, i.e. pasta is still a processed carb, most cereals too, etc.  Try reaching for natural carbs like beans, vegetables and light grains. Make porridges in the morning from (oats, quinoa, multigrain mixes) and eat root vegetables and grains at night (brown rice, millet, kasha, sweet potato, butternut squash) The natural bulk and fiber in these will help with the full feeling in a way that processed sugary carbs doesn't at all. Experiment with adding different toppings into porridge such as cinnamon, nut butter, fresh or frozen fruit etc.

Healthy is tasty. Not bland!

-          Go for quantity with lower calorie, high nutrient foods instead of higher calorie processed foods
Sometimes your mind and mouth are so conditioned to having salty or sweet treats that it is overwhelming. In that case, here are two strategies to give into it in a healthier way.

•     For example, instead of a burrito with sour cream, cheese, etc. get a burrito salad, replacing the high calorie low nutrient tortilla and rice with low calorie, high nutrient salad and beans. Add all the pico and fajita veggies they got. Full without breaking the calorie bank.

•     For snacking you can replace snack chips (tortillas, pretzels, crackers, etc.) and dips (peanut butter, salsa, etc.) with veggies and hummus  (basic lower calorie versions with heart healthy fat) to keep volume high and calories low I get bags of mixed veggies clean and ready to eat and go to town, but I don't mound on the hummus. The visual and stomach volume makes you feel fuller. When you are conditioned as an over eater, peanut butter is just too calorically dangerous to be playing with and the refined flours in chips never make you feel full, in fact the salt seems to make you hungrier. In addition, making your own popcorn is so easy, tastes better and is very light and satisfies salt cravings. I make a big bowl, add different spice flavors each time, and then can sit for an hour and get my munchies fix on. (Try adding different spices such as sea salt, paprika, cumin or curry to enhance flavor)

-          Find a low to moderate calorie drink for during the day that can be your feel good fix.
Warm liquids give that comfort factor so tea or an Americano are great and don’t have as much milk or caffeine, just go easy on any sweeteners, honey or stevia if possible. Kombucha, now found in many corner stores is a cultured mushroom cold tea that adopts the taste of a flavored soda. The fermentation process creates an effervescence just like seltzer. This drink is not only probiotic and good for your health, it’s one of the tastiest health drinks on the market.

Heart.Muscle.Mind Eating

Our Heart.Muscle.Mind Eating Philosophy


Over time our goal is to help our clients transform their bodies and minds into the healthiest they can be. It cannot happen with exercise alone so turning your daily eating into something that feels exciting and sustainable while accomplishing your health goals is what we’ve set out to do. We aren’t fans of the word diet, because we don’t believe in temporary quick fixes or fads. The way we eat is a lifestyle and a fun one at that. WE LOVE FOOD. 


Furthermore, we believe that diet directly correlates not only to our physical well-being, but our mental and emotional health as well so just as out fitness philosophy involves a balance to achieve optimal results so does our eating philosophy: Heart, Muscle and Mind.










Heart: Healthy, Natural, Whole Choices


To put it simply “Don’t eat anything your great-great-grandmother wouldn't recognize as food” –Michael Pollan (author of The Omnivores Dilemma)




We have to go back to the food basics and start eating fresh, whole foods again as the main source of our energy: fruits, greens, grains, meats, nuts, etc.  These natural, unprocessed foods are not only healing, but our bodies recognize them as proper energy sources; which allows for us to have increased energy, mental clarity and overall performance.  Whole foods are alive and keep your body fueled with vitamins and minerals, where as processed foods like white flour, corn syrup, and hydrogenated oils are stripped of nutrients and seem dead to our bodies.  When it comes to sustainable weight/fat loss a balanced whole foods diet is the way to go but no matter what your goal is produce are the foundation of a healthy diet. They provide life force energy to our bodies and minds and keep us feeling our best. Our choices are always in our control.


Muscle: Balanced, Most-of-the-time Eating


Balance is always a central factor of Heart.Muscle.Mind and with eating we have represented the general ratios of a healthy way of eating in the balancing pyramid. The foods at the top of the pyramid have the highest nutrient density, meaning you will get the most nutrition possible and usually with the least amount of calories,  so the volume or quantity is the largest.

• Colorful nutrient dense produce: We want to eat in a technicolor of vegetables and fruits: Apples, orange, bananas, greens, blueberries, purple cabbage etc…

• Unprocessed energy carbs: Carbohydrates are our best source of energy and the best way add this essential element into our diet is through beans, grains (quinoa, brown rice oats etc.), and starchy vegetables like sweet potatoes and squash. 

• Lean Structural Proteins: Protein is used for the very structure of our bodies, not just muscles. We recommend the following types of protein: Fish, Lean meats free of hormones/antibiotics and organic when possible), minimally refined soy products and if you choose, organic dairy and natural protein supplements.

• Essential Fats:  Fatty acids provide sustained energy and are responsible for healthy brain activity, hormone production and other metabolic functions. Include: Nuts and seeds, Avocados, Fish/fish oil, Unrefined plant based oils, Organic dairy.

• Treats: Living a healthy lifestyle does not mean living a restricted lifestyle. Nobody follows any philosophy 100% of the time, which is why we embedded the 90/10 rule. 90 % of the time we are eating according to the heart, muscle, mind philosophy and the other 10% you can eat whatever you consider a treat. This equates to 2 meals per week for social, indulgent, and less than ideal eating.  That standard is still very challenging but a lot easier to live up to. Remember just because we’re eating well 90% of the time, that doesn't mean that you are not enjoying your food. There are plenty of options that are healthy and taste great too!

Mind: Taste the Feeling and Adjust


We want to connect to our food. This is the best way to create healthy habits that last and a diet that is well suited for us as individuals. We are all unique and different and what’s right for one person is not right for another.  There is a direct correlation to the foods that we eat and the way they make us feel. These feelings are cues to balanced vs. imbalanced eating and healthy vs. unhealthy choices. Tune into these responses, they will clue you in on how your body is reacting.




Always ask yourself “what am I hungry for that will help my body and mind feel the best”?  Tap into your intuitive cravings versus your addictive cravings, which lead us towards what is just convenient and/or pleasurable.  Food is much more than just a feel good quick fix, its fuel, but the two are related and its up to each of us to experiment and understand how. When you do eat or drink through the day pay attention and notice how your body and mind react.  Do you feel…
□       Satiated or Still hungry
□       Balanced or Speedy
□       Energetic or Tired
□       Lean or Bloated


Our coaches can attest to the fact that this way of eating is extremely effective in creating strong healthy bodies, both inside and out over the long term.  If you are just starting out and embarking on changing the way you eat, understand that this is a longer process, an evolution, not a one day switch. Focus on incremental changes, trying something new and not getting stuck in a guilty rut, just start again.  If you have been focusing on nutrition, there is always a way to improve it, especially with all the information and products coming out all the time.