Mind Body Nutrition & Training

06/16/2022

One of the best ways to start your day off is to set a daily intention. This can be done upon waking, during a 5 minute meditation before beginning the day, or while engaging in mindful movement. Examples: “I will be kind to myself today.” “I will nourish myself today.” “I will honor what I’m feeling and be okay with how I am feeling.”

Ask me how I can help you set yourself up for a positive and successful day!

06/16/2022

Summer can be a VERY triggering environment for those struggling with body image, disordered eating, and diet culture all around us. Let me help you navigate through the myths society tells us. Visit my website to learn about what I have to offer:

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10/18/2020

Diet culture creates Eating Disorders (ED) and disordered eating patterns, along with negative body image thoughts which can manifest into dangerous body dysmorphia (believing and seeing that you are in a much larger body than you actually are). Most people don’t realize that when they start a diet they normally develop disordered eating patterns or thoughts, which may last a lifetime. For those with other co-occurring conditions- like depression, anxiety, OCD, addiction- this can develop into a full-blown ED.
Providers like myself help you to develop a healthy relationship with food and movement, without restricting or over-exercising. Nourish to flourish your mind and body with my help!

10/18/2020

Sure this sounds promising when magazines, tv commercials, or even your friends/family say you can lose a substantial amount of weight in little time, but do you really understand how this impacts your body...or if there are negative repercussions?
A quick weight loss is normally from losses in water and precious muscle, not fat, and you are much more likely to re-gain the weight lost, plus more, as the diet used to promote the loss was not sustainable.
Diets that promise quick weight loss are not lifestyle changes. In fact, you are usually cutting out an entire food group, which can leave you malnourished in vitamins, minerals, and even protein.
I don’t prescribe diets. I don’t condone quick weight losses. I help you to find the right balance for your life: balance in nutrition and balance of movement, to find what is sustainable and healthy for your mind and body.

10/14/2020

“Girls shouldn’t lift heavy, you’ll get bulky and look like a man!”

Time to debunk this myth- here’s all the “gainz” I’ve obtained from practicing weightlifting like a “man:”

1. Greater muscle mass and density ➡️ higher Basal Metabolic Rate (BMR) ➡️ burning more calories at rest 🔥

2. Greater bone density ➡️ less likely to develop arthritis, osteopenia, and osteoporosis 🦴

3. Stronger tendons and ligaments ➡️ less likely for joint injuries and tears as my body ages

4. The correct form to lift things up and put them down ➡️ less likely to injure self when practicing ADLs (activities of daily living) 🏌🏻‍♀️

5. Neuromuscular adaptations and increased CNS (central nervous system) response ➡️ the higher the weight lifted, the greater the impulses from your CNS travels to your muscle ➡️ could translate to real-life situations (quick reflexes- get away from potentially bad situation, athletic movements)

6. The more muscle I can build or maintain before 30 (oops, might be there already 😂), the more I will have for the rest of my life. We lose 2% of muscle per year after 30 as we age!! Imagine what it would be like without lifting weights.

7. Increased anaerobic capacity ➡️ stronger heart without even doing cardio yet! 🏋🏻‍♀️

All bodies need to be lifting weights, male or female. It is best to have programs that undulate with high weight with low volume, and low weight with high volume, to produce different stress and outcomes.

10/07/2020

We DO NOT need to stop eating after a certain time at night! Why?

For one: our bodies cannot tell time. Yes, we have an internal clock that coincides with circadian rhythm for our sleep-wake cycle, but this internal clock does not tell us that we need to stop eating.

Two: having a mix of protein and fats before bed will stave off hunger throughout the night, as well as allow slow doses of amino acids (protein), to be dispersed throughout the body over night to help with muscle protein synthesis (growth), regeneration and turnover of cells, and immune function. This does not mean you have to avoid carbs before bed; protein and fat digest more slowly than carbs and will keep us satisfied, longer.

Three: total caloric intake is what is most important when discussing weight gain, weight maintenance, and weight loss. If you eat before bed and it is still within your caloric means, then there is no harm. Eating before bed doesn’t mean it is going to be stored as fat overnight bc you are not moving, as long as you are not eating over your caloric means.

How do I know what my caloric means are and if I am working towards my goals? That’s where I come in! Let me help you to understand how to properly fuel your mind & body, along with reaching your lifestyle goals. 😊🍎🌮🍩

10/07/2020

Tune in tomorrow for a post on eating at night! Is it a myth to stop eating at a certain time, or fact that we will gain weight when eating before bed??

10/06/2020

If you don’t like fresh, fragrant, roasted pumpkin, I don’t know if we can be friends 😂😉 on a serious note, I love the fall, mostly because I know I can finally get pumpkins to roast in the oven and make the entire house smell like autumn exploded in the kitchen 🍁🍂 pumpkin makes a tasty side dish to any meal, is loaded with vitamin, minerals, and antioxidants (vitamins A, C, B2, and Ec potassium, copper, manganese, and iron), is high in fiber (keeping you satiated and regular 💩) and low in calories. Do yourselves a favor: Buy a pie pumpkin, wash, cut, remove seeds and pulp, lightly coat with olive oil, salt, and cinnamon, and set it in the oven on 415 for about 45-60 minutes (depends on the size), and devour! (You can even freeze it to enjoy when out of season 🤗🤗).