Before and After Foods: What Should You Really Be Eating Around Your Workout? 0
There are two things we need to discuss: why it’s better to eat something before your workout and the confusion between what’s good to eat before versus after. Many people think it’s best to not eat anything at all before exercising, but we need to view (healthy) food as fuel for our bodies. With this perspective in mind, we want to have enough energy so we can get through our workout. So let’s take a look at how you should be fueling up your body to make the most out of your exercise routine:
When choosing a snack to have before your workout, by before we don’t mean you’re swallowing your last bite just as your begin to do sprints. Generally a good rule of thumb is to eat 30 minutes before you begin your routine. Another key point to be aware of is that this is not the time to experiment with new foods. You want something your body is familiar with so that it can be easily digested and used as fuel. The last thing you want is your body trying to figure out what to do with that foreign substance in your stomach and getting sick while you’re trying to start your jumping jacks. It’s also great to add liquids to your pre-workout snack, which is why we love the idea of having a protein smoothie - add some spinach, banana, berries, almonds, and water to a blender. You can get really creative with this - the point is to have simple and complex carbs, and an amount of protein to fuel your workout. Other options we like are a piece of whole wheat toast with almond butter, a sliced banana, and some cinnamon - or try out some crackers with hummus if you want something a little more savory. Additionally, to keep it simple, slice up an apple and add some almond butter!
So now that you’ve busted your butt and ran through all of your energy during your workout, we want to give you something that will not only replenish your body but act as a recovery method to all the muscles you just worked out. As we focused on the carbs with some protein before the workout, we now want to consume more protein with some carbs added to the mix. Again, eat your post-workout meal within a half hour (to an hour) after you’ve finished your routine. We’re going to add a protein smoothie to the list of options again - except this time around, up the protein intake by adding a scoop of your favorite powder. Additionally, other great choices are fish (salmon) over a bed of greens or some quinoa with steamed veggies. You can get really creative with options here, but again, the most important takeaway is that you definitely do want to eat pre- and post-workout.
Our Favorite Home Remedies 0
Sometimes throughout the day we get bugged by annoying little problemsthat stop us in our tracks – like a pimple that seems to pop up out of nowhere, or a wave of nausea hits us that makes us take a seat. Although it’s important to realize when you need medical attention or should make an appointment with your doctor, check out these quick and easy home remedies when you’re looking for a quick fix at home to scare away some of the symptoms:
Acne – After washing your face with warm water and your favorite salicylic acid face wash, soak a cotton ball in a solution of 1:3 apple cider vinegar and water, respectively. Use this topical mixture right on your problem area and leave on for at least 10 minutes. Afterwards, wash your face again, pat dry, and finish with your daily moisturizer. Feel free to repeat several times in a day until you begin to see improvement.
Bloating – try adding a carminative herb to your food, tea, or just eat on its own! (We love peppermint, ginger, cinnamon, and chamomile). Carminative properties help to sooth your stomach lining and reduce the production of gas, therefore helping to ease any boating you may have.
Burns – for those minor burns when you accidentally touch something hot in your kitchen, quickly scoot on over to your pantry and pull out the vanilla extract and dab it on the burn – believe it or not, the evaporation of the alcohol will help ease the pain by cooling the burn down. If you have more time, get a couple of black tea bags (2 or 3 depending on the surface area of the burn), soak them in cool water, and place directly on the burn. Better yet, use gauze to help hold the tea bags in place.
Congestion – we all know a steaming hot shower can really help to clear us up, but if you’re not looking to get your whole body wet, drape a towel over a large bowl (or sink) of hot water to clear those nasal passages. Make it even better by adding peppermint, eucalyptus, rosemary, or a few drops of your favorite essential oil and inhale!
Cough – If you’ve already seen your doctor and at this point just have to wait it out, make a tea out of some ingredients right in your kitchen! Boil a teacup of water and add 1 tsp turmeric powder, 1 tsp black pepper, and 1 tbsp of honey. Drink this homemade tea daily until your see improvement in your cough.
Cracked, dry lips – Vaseline! We love that it is such a versatile product, and it works great on lips. (Okay, this isn’t exactly a home remedy, but it’s probably the easiest and quickest way, and chances are you have some in your house!) And don’t forget to scrub away all of that dry skin with warm water and a toothbrush or use an exfoliating face wash!
Headaches – this is where all of your herbs and essential oils have the opportunity to shine! Make tea with ginger or chamomile, draw a bath with lavender or peppermint, or use thyme or rosemary oil for a head rub.
Tips for Staying on Track with Your Health and Wellness Goals 0
Start Small—the same way our bad habits weren’t formed in a day, we can’t expect an entire lifestyle change to take place overnight. But if we can make ourselves try one thing differently—like get up in the morning and put your gym clothes on right away—over time we can form habits that make taking the next step that much easier. Before you know it, you won’t be able to put on those gym clothes fast enough!
Be SMART—many of us have heard of the powerful acronym for creating goals that actually have the potential to be achieved. The reason it’s so important to have specific, measurable, achievable, results-focused, and time-bound goals is that it gives us somewhere to go and differentiates our efforts from being just a dream. Essentially, using this method will help you to visualize the steps you need to take to make changes in your lifestyle. Instead of simply deciding you want to drink more water, planning out how much water you’ll drink and how you’ll gradually increase your intake over a certain amount of time takes out the guesswork of how to get started with making that change!
Tell Everyone!—accountability is key here. The advantage of announcing your health goals to the people around you is that if you don’t get up to put on your gym clothes that morning or if you didn’t drink that last glass of water, you’ll have those people to answer to. That alone can give someone the motivation to get things done! Better yet, if you have someone working towards the same goal as you, by supporting one another you can be there when the other person is feeling unmotivated, and vice versa. And don’t stop there, share it with your journal! Being able to read back and see how far you’ve come can also be a great motivator for those days you’re just not feeling it.
The Possibilities are Endless!—when we think of health goals, many times losing weight and eating healthier are the first to come to mind. The great news is there are so many other ways to improve our health and overall wellness. You can make a goal to go to the gym more and eat less, but you can also make goals to get outside with friends, always choose to take the stairs, add natural oils to your diet (we love CBD Hemp Oil), or try that new spin class your coworker has been telling you about! The point is to find something that excites you—and don’t be afraid to switch it up. Now get out there and start achieving!