Develop Nutrition

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Develop Nutrition

Do you know how many calories you are eating? Do you know what a macro is? This is where I come in to help! I will create the best plan for YOU!

I am a Certified Nutrition Coach who will work with you and be with you every step of the way.

06/28/2021

Happy Monday! Let's start the week off right!!!

04/29/2021

CARBOHYDRATES:
Carbohydrates provide your body with the energy it needs to perform all daily activities, including walking, breathing, eating, and exercising. By utilizing carbohydrates for energy, your body is able to devote protein and fats to other bodily functions where there is a greater need, like building muscle, brain function, and reproduction. If you eat enough carbohydrates to sustain your energy levels, your body will be able to utilize those carbs as fuel, but if you eat too much in excess, your body stores the extra as reserve energy in fat cells. This happens more often with highly processed foods, as they are super palatable (they’re really fun to eat) and lower volume (more calorie-dense), so it is a lot easier to over eat them. There are simple and complex carbohydrates, so let’s look at those:
Simple Carbs- these are basically just sugars, and are the most readily available forms of fuel for the body. These are mostly found in fruit juice and sweeteners like honey, sugar, and syrup.
Complex Carbs- these are more nutrient-dense forms of carbohydrates, that have a combination of sugars and fiber, which makes them a little harder to break down in the short-term, but will help keep you fuller longer. Usually you will find these in whole, unprocessed foods like fruits, vegetables (and starches), beans, and grains.

04/28/2021

FAT:
Fat helps your body store energy, insulate organs, and regulate hormone production. It aids in the absorption of Vitamins A, D, E, and K, and it also boosts your brain function. If you’ve ever gone on a low-fat crash diet, you might have felt like you had brain fog, and this is why! There are four different types of fats; Saturated, Monounsaturated, Polyunsaturated, and Trans Fats. Your body needs all of them, just some more than others (AKA balance).
Saturated Fats are found in things like Coconut Oil and MCT Oil.
Monounsaturated Fats protect your heart, and support insulin sensitivity, weight management, and energy levels. You can find them in Avocado, and Olive Oil.
Polyunsaturated Fats are most commonly found in Omega-3 and Omega-6 Fats. Omega-3s reduce inflammation while Omega-6s promote inflammation. It is important to have both in our bodies, because we cannot adapt/change/get stronger without a small dose of inflammation.
Trans Fats are best avoided in the diet, so they’re kind of the exception to the “you need all of these” rule, but they are sometimes unavoidable. Trans fats are a byproduct of the processing of oils so that they don’t go rancid or turn into solids, so really the byproduct of preserving something so it doesn’t spoil is not ideal for you to be consuming in your diet.

04/27/2021

PROTEIN:
Protein is a building block for your muscle tissue, but it is also a big part of what makes up your hair, skin, nails, bones, and cartilage. When you break down muscle tissue (from exercise, moving throughout the day, or if you get injured), your body utilizes protein to repair the broken down tissue, and build more tissue to support it. Protein also aids in the production of certain hormones, and enzymes that the body needs to perform daily functions. As we age, our bodies need more protein (not less!) to combat the deterioration of muscle and skeletal tissue, as well as hormone production.

04/26/2021

For the next 3 days we will take a deeper look into Macronutrients: what are they, and why do need them?!
"Macronutrients" are Protein, Fats, and Carbohydrates. Every food you eat/ beverage you consume is made up of a combination of these 3- unless we're talking about alcohol (this is its own category that we'll get to in a different post).
There is unfortunately a lot of fakenews out there demonizing carbs, fats, and even proteins, but the truth is that each macronutrient plays an integral role in the body.

02/05/2021

Habits become part of your routine, and when you repeat your routine over and over, it becomes your lifestyle.

Small changes in your lifestyle not only help you lose weight, but you keep the weight off.

I can help you make small changes to your lifestyle!

11/26/2020

Americans consume 3,000 to 4,500 calories at their Thanksgiving celebrations!

Below are a few tips to help you navigate around all the calories:
*Focus on lean protein and vegetables as the main base of your meal.
*Prioritize your foods - holidays often have foods that are eaten on rare occasions (turkey, stuffing, pumpkin pie,etc.) Rather than indulging in every single item, select 2 or 3 dishes that seem the most appealing and enjoy them in moderate portions. This way you can still enjoy the foods that you may not regularly eat. Skip the foods that can be eaten anytime (bread, pasta, rice) Eat the foods you really want!!! Why eat the food that you’re “eh!” about? Right!?
*Set a drink limit ahead of time - Alternate with water or other low calorie beverage

Remember, this is a holiday!
Enjoy the time with family and friends.

Eat a piece of the pumpkin pie! Eat it slowly! Enjoy it!!!

The goal isn’t perfection, but it IS to try and keep yourself within a reasonable amount of calories.

You will get back on track tomorrow! :)

11/17/2020

Stick to the plan and the results will come!
Just like the weight did not come on over night it does not come off that quickly either.

10/22/2020

6 Ways to Improve Fat Loss (conclusion)

Losing weight is difficult... challenging.... and flat out hard.

But that does not mean it has to be complicated.

Apply all or some of the steps above and it will help you improve your fat loss and lose weight.

And if you need any help at all... I am here to help!

10/21/2020

6 Ways to Improve Fat Loss (part 6)

6 - SLEEP

Sleep is very important in regulating your metabolism, hormones, and appetite. When sleep-deprived, the metabolism will slow down to conserve the energy it does have.

Your tired brain will release chemicals and your body will send signals to your brain asking for energy.

This shows in larger portion sizes at meals and food-related compulsivity when tired.

Many people will crave foods high in fat and sugar to make up for the lack of rest, because of their high caloric value. You are also more likely to consume more calories, often with little to no nutritional content when you were able to get little to no sleep the night before.

Plus, people are more likely to skip workouts due to lack of sleep, as they feel "too tired" to head to the gym.

While getting an overly sufficient amount of sleep will not boost your metabolism, not getting enough sleep will slow it down.

10/20/2020

6 Ways to Improve Fat Loss (part 5)

5 - WALK

I know, I know ...

If you are like me, you read that and automatically discount the positive effects walking can have.

Getting a daily walk/movement in on top of your workout routine is great for your health AND results. It’s a great way to burn some extra calories all while encouraging your body to take some deep, oxygen-rich breaths of fresh air --
which will help with your natural energy levels!

10/19/2020

6 Ways to Improve Fat Loss (part 4)

4 - Eat Plenty of Protein

To help rebuild and repair from high-intensity workouts and resistance training, you want to eat protein.

It helps provide the nutrients needed for the body to have energy and rebuild itself.

As a bonus, your body breaks down foods rich in protein such as chicken, beef, protein powders, fish, etc ... more slowly so you will feel full longer.

It also takes more energy to break down proteins, so you will burn more calories while digesting proteins compared to other foods. The name for this is the thermic effect of food.

Address

327 E Washington Street
Slinger, WI
53086

Telephone

2626898001

Website

http://crossfitdevelop.com/nutrition/

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