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Think of your body like a machine, therefore it requires fuel so it can run at its peak performance level during and after a workout. When looking at foods before a workout you want to pick those that are rich in carbohydrates, lean proteins, fibers, as well as healthy fats. These foods will help your muscles to sustain the rigors of a high intensity workout.  Pre-workout Foods:
Oatmeal: This super food is jam packed with carbs, minerals, fatty acids and proteins, all of which your body needs to get your pump on! The best thing about oatmeal is that it settles well in your body without that bloated or heavy feeling in your belly. Also oatmeal takes a while to break down inside your body therefore keeping you feeling full for a longer period of time while also slowly releasing sugars into your blood stream keeping you alert and focused longer. Fruit smoothies: No we are not talking about the ones you pick up in a hurry at the gas station while on your way to the gym! No we are talking about ones made at home that only take a few minutes to make. When making one of these taste pre-workout meals focus on fruits that are high on the glycemic index, for example bananas, pineapples, or mangos. The carbohydrates found in the fruit will breakdown rapidly to supply the body with much needed energy during a workout, while the proteins will aid in repairing muscle damage. Bananas: This tasty fruit is a power plant of fuel which will help your body work effectively throughout the day. It is also a perfect source of carbs, potassium, and manganese. These sources will help the body fight off cramps, increase injury healing, strengthen bones, and help to increase endurance. You can also pair a banana with a cup of yogurt for maximum results. Eggs: Eggs are one of nature’s best sources of proteins and minerals, and their yolk helps to improve the body’s levels of HDL (high density lipoprotein) or otherwise known as “Good Cholesterol”. Also there are so many different ways to make eggs that you can make them the night before and eat them on your way to the gym! Caffeine: Studies have shown us that caffeine taken before a workout can enhance one’s performance. This is achieved by supplying energy from the caffeine straight to your muscles. Also once caffeine is inside your body the brain tells your muscles to burn the stored fat first in place of carbs for the bodies energy needs. Yes we all know that caffeine is in many energy drink as well as sodas but the amount of sugar inside these options vastly outweigh any good qualities of caffeine. Therefore look into a good pre-workout loaded with caffeine and vitamins and minerals. Such items can be found right here at The 8Block!!!! Post-workout foods: Kiwi: This little fruit hosts more vitamins and minerals per gram that any other fruit. The kiwi is loaded with potassium, vitamin C, fiber, and antioxidants which will help fight off muscle soreness. Sweet potatoes: While being a great source of natural carbs it also hosts antioxidants such as, beta-carotene. This wonder of nature helps to protect the body from free radicals produced during a workout. Sweet potatoes also have high levels of vitamin D and potassium, all of which help provide the body with energy while also relieving muscle cramps. Grilled chicken and vegetables: By far the best choice you can make when it comes to recovery food. This combo is a plate full of nutrients that restores the bodies’ protein and carbohydrate needs without filling you with unnecessary fats, sugars, fillers, and sodium. Chocolate milk: Yes that’s right a nice tall cold glass of chocolate milk is a great choice for a post-workout snack. When comparing chocolate milk to mass produced energy or sport drinks, chocolate milk has double the amount of carbohydrates and protein. Shockingly chocolate milk also beats out plain milk in this study as well. Chocolate milk also contains calcium, sodium and sugar all within healthy levels that your body will need to regain your energy. Just like fruit smoothies, store bought chocolate milk contain high levels of unhealthy additives and extremely high levels of added sugar. Also if dairy does not agree with you there are so many other healthy non-dairy milk substitutes you can easily find at your local food markets. Previnex Nourify Vegan Protein Meal Replacements are our recommendation for a complete post workout meal! It contains 20g of High Quality Proteins and 20+g of Carbohydrates (especially when mixed with fruit) to replenish your body, so it can perform at its BEST! NUTRITIONAL NEEDS FOR A HEALTHY BODY5/10/2020  THE ESSENTIALSFruits: Most fruits are naturally low in fat, sodium, calories, and have no cholesterol. Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate or Vitamin B9. Diets rich in potassium help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulitis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.  5 REASONS TO REDUCE EATING FAST FOODS
 GREENS AND VEGETABLES LATELY? YES PLEASE...
FUEL YOUR BODY THE RIGHT WAY AND FEEL / SEE THE DIFFERENCE! It is always important to have a healthy immune system, but it is especially important in times such as these! Eating a well-balanced diet consisting of key vitamins and minerals will help to achieve this goal in your everyday life. Beta Carotene – This is a compound produced by plants and is converted by the body into Vitamin A. Beta Carotene contains essential antioxidant properties that fight the continuous attack of free radicals. These are highly reactive substances that attack and damage cells, which in turn can lead to premature aging and disease. This compound is found to and enhance the body’s immune system processes. Beta carotene foods to boost immune system: The richest food sources of beta carotene include pumpkin, sweet potato, carrots, cooked greens, apricots, sweet peppers, kale, turnip greens, and broccoli, mango, and squash varieties. Vitamin C – is used within the body to increase the immune system by activating the production of white blood cells and antibodies. In addition, it enhances phagocytes (immune system cells). These actions play a role in fighting infection, protecting against disease-causing organisms, and destroying bacteria and other foreign invaders. Vitamin C foods to boost immune system : The richest food sources of Vitamin C is found in cantaloupe, grapefruit, lemons, mangoes, oranges, papayas, persimmons, pineapple, and strawberries. Vitamin C is also found in many vegetables and among the best are asparagus, avocados, beet greens, broccoli, Brussels sprouts, collards, kale, mustard greens, onions, green peas, sweet peppers, radishes, tomatoes, turnip greens, and watercress. Vitamin E- Vitamin E has been shown to protect against approximately eighty diseases. Vitamin E foods to boost immune system: Vegetable oils such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil are one of the richest sources of vitamin E, followed by nuts and seeds. When it comes to vegetables - the sweet potato is jammed-packed with vitamin E. Selenium - Selenium is believed to have an important role in boosting immune function by strengthening the disease-fighting properties of phagocytes, the white blood cells that destroy invading micro-organisms. Selenium foods to boost immune system: The best food sources to provide you with the health benefits of selenium include: Brazil nuts, oats, seafood, liver, wheat germ, bran, tuna, onions, tomatoes, broccoli, garlic, and brown rice. Zinc- Zinc bolsters the immune system to fight colds and other common infections. Zinc foods to boost immune system: The best food sources of zinc include: meat, liver, seafood, wheat germ, brewer’s yeast, pumpkin seeds, eggs, ground mustard, and nonfat dry milk.
"STAY HEALTHY AND STAY STRONG" For those of us who are so busy each day between work, family, friends, and all of the other tasks we must perform it is hard to have enough time to cook meals which contain all of these essential vitamins and minerals. But do not fear my friends the answer is as simple as a once a day multivitamin! However there are a million different choices out there, so how do we choose the right one? Well that is simple, the answer is Previnex Multivitamin, Mineral & Antioxidant PLUS! This amazing product contains a comprehensive range of essential vitamins, minerals, and antioxidants in a balanced formula which is the most bioavailable form of nutrients that are easily absorbed by the body. This product will support your energy levels, metabolism, immunity, detoxification and much more. Pair this product with healthy eating and an exercise regimen and you are well on your way to not only boosting your immune system but maintaining a high functioning one as well! Check it out for yourself by clicking the link below!
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Certified Fitness / Nutrition Coach Archives
June 2020
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