Christa Smith Nutrition

12/11/2023

Been super MIA over here, peep last picture for a big part of why💙

BUT I wanted to pop on and tell you about a podcast that aired today over on the podcast!

Give it a listen and I hope you’ll be encouraged and spurred on in your health journey!

09/18/2023

You guys voted in stories for me to share carb recs based on activity, so here we go 😀

💪 Are you ready to crush your performance goals? Let's talk about carbs! 🍞🍠

Carbs are your body’s best fuel source, giving you the energy you need for those intensive workouts and helping you recover afterwards. They're not the enemy - they're your secret weapon! 🚀

But not all carbs are created equal. Complex carbs like whole grains, fruits, and veggies provide long-lasting energy, while simple carbs offer quick but short-lived fuel. ⏳💡

So don't shy away from carbs, embrace them wisely! Balance is key, and a little variety never hurt. Why not mix it up and see the difference they make to your performance? 👊

Ready to start your journey to better performance? Like this post and share your favorite carb-rich pre-workout meal in the comments! 🍝👏

09/12/2023

Ever wondered what happens when you keep short-changing your body on food? It's pretty important to know, especially if you're always on the move. Not knowing could lead to discomfort and health problems we'd rather you avoid.

Let's get into the nitty-gritty: Regularly eating less than what your body needs can lead to an energy deficit. This can mess with not just your daily performance, but your hormones and immune system too. Think about it like trying to drive a car without any gas—it's gonna break down eventually.

But don't worry, we've got your back. How do you make sure you're feeding your body right? It's all about regular, balanced meals. Make lean proteins, whole grains, and a bunch of colourful veggies your best friends. This will give your body a cocktail of nutrients, keeping you going all day.

Here's the thing, your body is an amazing machine, capable of doing extraordinary things. Doesn't it make sense to make sure it's running at its best by giving it the fuel it needs? What you eat directly affects how your body functions and performs.

Don't just power through and keep pushing, make sure you've got the fuel to do it. This isn't just about getting by, it's about really living. So, shine bright and fuel well!

09/09/2023

Have you felt like you're addicted to food?! I hear this a lot.

With high performance as a Christian athlete often comes pressure. It’s a powerful counter-balance to be in a competitive sport where crushing defeat is only one poorly executed play call away, and where the appearance of athleticism is everything. This competition many times leads to an entangled relationship with food that can lead to binge eating disorder.

Do you need help?

I'm digging in on my latest blog article! Come check it out and let me know what you think - https://gracelacedwellness.com/am-i-addicted-to-food/

08/23/2023

🔥🔥🔥

We gotta challenge that narrative because it’s untrue. In fact, the behaviors someone is encouraged to use in pursuit of the ideal are often incredibly unhealthy. I’d also suggest that there are a lot more “virtuous” ways to live. 🤷🏻‍♀️

08/22/2023

Is breakfast the hardest for anyone else?!

✌️ Farewell to lazy summer mornings, it's time to embrace the rhythm of the school routine.

☀️ A balanced morning meal not only provides the energy you and your child needs to focus and learn but also sets the tone for eating habits throughout the day.

Here are some of our favorite delicious and convenient back-to-school breakfast ideas, some make great meal prep options for grab-and-go breakfast choices! (WIN-WIN) 🤩

Experiment with these back-to-school breakfast ideas, and encourage your child's involvement in meal planning and preparation.

When making breakfast it is important to remember protein. ☝️

Protein is a crucial component of a healthy breakfast, as it helps sustain energy levels and keeps your child feeling full until lunchtime.

💡Incorporate lean protein sources such as eggs, Greek yogurt, cottage cheese, or nut butter into your breakfast recipes.

And if it's one of those weeks where you don't have the energy to make breakfast...that's OK!

🛒Some other options to stock up on are: higher protein bars, , Greek yogurt, fruit, frozen waffles and breakfast burritos, English muffins,

Remember, a balanced breakfast sets the stage for a productive school day! 🎓

What are your back to school go-to's? 👇🏼

08/17/2023

Curious about IF?! 🤔

I see so many people experimenting with this strategy or asking about what I think - so here it goes!

There’s evidence that intermittent fasting—when done properly, in the right people—might help:

👉🏼regulate blood glucose
control blood lipids, like triglycerides
👉🏼reduce the risk of coronary disease
👉🏼manage body weight
help you gain (or maintain) lean mass
👉🏼reduce the risk of cancer, and more.
👉🏼improve gut health

But in females...it's typically a different story 🚫And I've seen it so many times in my clients!

Here's why:
Fasting affects reproductive hormones through the HPG axis. Your hypothalamus releases GnRH in regular pulses. GnRH pulses then tell your pituitary gland to release luteinizing hormone and follicular stimulating hormone. LH and FSH stimulate the production of estrogen and progesterone, which you need for ovulation and to support a pregnancy. This process happens in a specific order and has to be timed precisely. If this gets out of whack, the whole hormone cascade gets crazy. The GnRH pulses are very sensitive to environmental factors and are easily thrown off by fasting.

Plus…
Intermittent fasting may decrease estrogen, and decreased estrogen may increase appetite and fat storage.

So fasting to manage your weight? It may be kinda… counterproductive.

IF also impairs blood glucose response, increases stress response of the body, and is ineffective for weight control and/or loss.

We have enough stressors day to day...we don't need to add IF!

Everyone has their personal stories and thoughts, but this is the science (and I've seen this in practice over the years).
Drop a comment below and tell me what you think! 👇🏼