Maximize Your Workout by Proper Nutrition

Eating properly, the right amounts at the right time will optimize your workouts by giving you the energy and nutrients your body craves.

Here are some tips on eating and exercise to assist you in maximizing your workout:

1. Eat Breakfast - If you exercise in the morning, get up early enough to eat breakfast, waiting 2-3 hours for a large meal or 1-2 for smaller meals. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. Eating a large amount before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout

Here are some sample meals that provide protein to help build muscle:

• Steal cut oatmeal with a few berries

• 4 egg whites or 1 whole egg with some chopped veggies.

• 1 whole wheat waffle with 1 tablespoon of natural almond or peanut butter

• Protein, high fiber shake with berries or banana – 8oz

2. Snack healthy – Most people can eat small snacks right before exercise but if eaten to soon before won’t give you added energy but it will help keep up your blood sugar.

Good snack options:

• Apple with peanut butter or almond butter

• Low glycemic protein bar

• Protein and fiber shake

• Handful of almonds

3. Eat after you exercise - To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a fruit smoothie to provide replenishing carbohydrates.

Good post-workout food choices include: Almonds or walnuts, plain Greek yogurt with fruit, apple with peanut butter or string cheese, or regular meal consisting of lean meat, tofu and vegetables.

• Drink plenty of water – Replenishing your fluids is necessary for optimizing your workout. You need water before, during and after exercise. To stay well hydrated the America College of Sports Medicine recommends: Drink roughly 2 to 3 cups of water during the two to three hours before your workout, ½ cup to 1 cup of water every 15-20 minutes during and 2-3 cups after your workout for every pound of weight you lose during the workout.

Here is a quote from Coach Shannon Wallace: “Train like an athlete no matter who you are. Some people think that athletes are someone that jumps high, runs fast, and can catch a ball. That is a reality-disconnect. We all have the same bio-mechanics—we all sit, walk and stand. We can all train like an athlete. So what are you waiting for?

Workplace Exercise –Burning Calories at Work

Even if you work at a desk all day, you don’t need to take it constantly sitting down. Make fitness a part of your work day. Here are some ways to incorporate exercise into your office routine:

1. Make the most of your commute - Walk or bike to work. If you drive park a few blocks away and walk the rest of the way or park at the far end of the parking lot. Also, take the stairs rather than the elevator, walk briskly or even run a few extra times up and down.

2. Look for opportunities to stand - You'll burn more calories standing than sitting. Stand while on the phone. Better yet, try a standing desk. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices

3. Take Fitness Breaks – Take some time to go to a gym that’s nearby if you can on your lunch break or go for a fast walk around the building. Eat a small protein snack such as almonds or almond butter on an apple before you work out, and then eat a veggie wrap or lean meat wrap with veggies after.

4. Try a fitness ball instead of an office chair - Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats, abdominal crunches or other workplace exercises during the day.

5. Keep fitness equipment in your office – Store resistance bands, weights, or if there is room in your office, an elliptical or treadmill. Use arm weights between meetings, while on the phone or any time you can sneak them in.

6. Organize a group to walk with – This will help keep you motivated and accountable.

7. Conduct meetings on the go - When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

8. Try a treadmill desk - If you're ready to take workplace exercise to the next level, consider a treadmill with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Now that you have some ideas on working in some exercise, make it happen! Commit to do some form of exercise each day and you will not only get in shape, and have more energy; you will find you are more productive. What are you waiting for? Get moving!

Tackling Childhood Obesity

Childhood obesity is a serious problem in the United States. Between 16 and 33 percent of children and adolescents are obese. The recent statistic in Indiana is 29.9 % of children are obese. Consequently, unhealthy weight gain can be contributed to lack of exercise and poor diet. Obesity often occurs in children due to overweight parents. Children who are obese usually become overweight adults - and the cycle continues!

Changing family behaviors is crucial. Rather than singling out children the whole family must make healthy changes. Here are some helpful hints that can help:

• Start small. Gradual changes are easiest to incorporate into your daily routine, and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to skim milk or water, snack healthy such as apples and peanut butter instead of chips and cookies. Take a family walk or bike ride after dinner once a week. Increase activity each week.

• Set goals. Set realistic, measurable goals for each family member, and then establish family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.

• Recognize triggers. Be prepared for situations that will tempt you to fall back into bad habits. If you're used to eating popcorn at the movies, only bring enough money for admission, or agree that you'll share a small carton of popcorn rather than ordering separate treats.

• Celebrate accomplishment. Frequent rewards can help keep your family motivated. When your child meets a goal offer praise and attention instead of food rewards. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to a fun park.

• Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity will take some time and dedication to replace bad habits with new, healthier behaviors.

• Be Determined. It takes time to develop and maintain new healthy habits. Encourage everyone to not give up. Do your best as a parent to make it fun and educate on why it’s important to develop healthy habits now.

Making lifestyle changes can be challenging, especially when you're busy juggling the demands of everyday life. If your family encourages and supports each other, then most likely you will beat the obesity cycle. Eventually healthy habits will become routine, and you'll be on your way to overcoming childhood obesity and improving your family's health.

Changing the Inside Out

I have been very impressed with one of my client’s lifestyle transition and how it’s not only changed her life but her two young girls as well. Not only has she changed her eating habits, she has been determined to break the obesity cycle and teach her children how to eat healthier, exercise and take care of themselves.


When I asked Margaret if it was ok to use her testimony, she was very excited because her passion is to help others overcome the obesity cycle and live life to the fullest.

Here is what Margaret shared with me:

I have lost 155 pounds and I have people ask me all of the time how I did it. Most assume that I had the stomach surgery; some think that I have discovered some magic potion that will help them too. The answer is not magic and it is not without change. Changing starts on the inside and then the outside starts to show the progress. It is a decision that you make with yourself and God to take care of your body.

If I had a nickel for every time that someone said to me “I would do ANYTHING to lose this extra 10 lbs”, I would be rich. But when given the opportunity, you find that the statement “anything” has lots of strings attached. “I won’t eat vegetables” or “I can’t survive without my chocolate”. Before you know it, there isn’t much that most people will change.

I died slowly for years convincing myself that my diet was “not so bad”. I had a major wakeup call that caused my thinking to change. I made the decision to start taking care of myself. I decided to love and nurture my body and get the most out of life. I started working with Coach Irene Greiner on Transitions Lifestyle this year because she had the tools that I needed. She works with a plan that helped me to understand what my body needs and what things I should avoid and why I should follow that pattern. Now I design what I put in my mouth to give myself the best nutrition possible and I feel wonderful today!

I took my girls roller skating yesterday and I skated right along with them. My resting days are over. Someday when I am called home I hope that instead of saying “She just didn’t take care of herself”, they will say that I turned my family’s life around. I am so glad that I stopped giving excuses to cover my lifestyle and decided to transition to a new life entirely with much prayer and much dedication.

Margaret has been an inspiration to so many because of her hard work, commitment and perseverance! I hope you also will be inspired to “Transition into a healthier lifestyle too!”

Breaking a Sugar Addiction

Breaking free from a dependency on sugar is much easier said than done. There is an unhealthy abundance of sugar in the American diet. It’s hard to find foods in our stores that don’t add sugar, which is why so many of us are addicted to the sweet stuff and are suffering with several health problems.


Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever.

Here are some tactics that may help you break your sugar addiction:

• Keep sugary products out of your house. Eat enough healthy food to satisfy your hunger. Eat snacks like fruit, carrots, red pepper, cherry tomatoes, dates, and dried fruit to satisfy your sweet tooth. Drink plenty of water, too. Frozen fruit, whole or pureed, makes a delicious alternative to ice cream. Once you have cleansed your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying.

• Eat three regular meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean protein (poultry, fish, meat, dairy, tofu) and healthy fats (omega-3's, olive oil and other cold-pressed oils). This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. Also, eat a diet high in fiber which will help reduce sugar cravings.

• Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine can help reduce cravings for some people.

• Get plenty of sleep, sunlight and exercise which can help reduce sugar cravings.

• Learn to identify what’s causing your cravings. Many people turn to sugary foods when they are stressed, bored or tired. Instead, try exercising, meditating or doing something fun that you enjoy.

• Be kind to yourself. To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings.

In conclusion, addiction to sugar has lead to a variety of health problems such as obesity, hypertension, and heart problems to name a few. Overcoming sugar addiction is important if you plan to live a long, healthy life, and want your family to also. If you’re serious, contact me about my upcoming Transitions classes where you will learn how to beat the sugar addiction so it doesn’t beat you!

Have You Taken a Reality Check on Your Health Lately?

How many times have you told yourself it’s time for me to start eating healthier and exercising? So many people talk about making a change but when the reality sets in on how much work it is they give up. They prefer to keep living their lives just as they are, even though they feel tired, stressed and out of shape.

These questions may help you make an honest reality check:

1. Do you believe once you reach a certain size or weight, you’ll be happy?

Have you said to yourself, “Once I reach a certain weight I’ll be happy.” If so, what happens if you never reach that goal weight? Are you therefore, never happy? Or, if you do reach that magical weight, but then realize this has nothing to do with your happiness.

Many people don’t understand that the weight is only a symptom of the underlying problem. However, if you work on the true issue, you’ll be happier and much more likely to care for yourself so that your unhealthy lifestyle is no longer a concern.

2. Do you look for a shortcut or an easier approach to achieve what you want? It takes dedication, commitment, and perseverance to accomplish what is worthwhile. Hard work is necessary to accomplish anything that is vitally significant in your life. First, you need to determine why you want to accomplish a healthier lifestyle. Don’t take the easy way out! Although, it’s tempting when hard work is involved, it will be worth the effort!

3. Do you frequently use excuses to get yourself out of doing what it takes to achieve your goals? So many people just want to talk about making changes but when it comes down to doing the hard work, they prefer to offer excuses as to why they continue to live as they are. Don’t be a victim to your excuses! If you are making excuses you are not ready to make a serious change in your life.

4. Do you consider giving up when you experience minor setbacks?

Everyone experiences struggles, but don’t allow them to prevent you from pressing through. The best way to look at setbacks is to see them as challenges and a part of your progress. If you overcome them, and reach your goals despite of them, your ultimate sense of accomplishment will be much greater than if it was an effortless task.

In conclusion, if you are living an unhealthy lifestyle, be honest with yourself about what you need to do to make changes. Don’t be afraid of making the commitment to change, and don’t just talk about it - do it!

How Much Protein Do I Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people who want to lead a healthy lifestyle. Protein is a very important part of our diet and can benefit us greatly if we get the right amounts.

What is protein?Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all our cells and most fluids in our bodies.

Also many of our body’s important chemicals such as hormones, enzymes and neurotransmitters and even our DNA, are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to replace it daily.

Proteins are made up of smaller units called amino acids. Our bodies cannot produce nine of the amino acids, so it is essential to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products all have amino acids, and many plants have some of them. Proteins from corn, grains, beans and vegetables tend to be of lower quality. That is why vegetarians or vegans need to get their protein from a variety of sources.

How much protein do we need?
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, someone 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 92grams.

Is it ok to eat more protein than recommended? In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.
In conclusion, protein is an essential part of your diet and consuming the right amounts can help increase energy, weight loss and possibly osteoporosis. Come find out more about eating healthy at my next Transition overviews: August 23rd, at 7pm at River Valley Church and August 31st at Liberty Christian Church. Please RSVP.