Categories
Motivational Personal Development

How Do You Make the World More Beautiful?

One of the joys of living in a region where we have all of the seasons is experiencing the many moments of beauty that emerge, the sudden splendors that come but pass quickly in their time – the ruby blaze of autumn leaves; the diamond sparkle of fresh snowflakes; and the gilded petals of the forsythia as they are awakened by the lengthening days of spring. With our summer sun there are more moments coming and going at a rapid pace. This week our lupine are blossoming with their plumes of lavender and pinks. I am always reminded by these purple spires of the children’s book, Miss Rumphius. She is tasked with one instruction: you must do something to make the world more beautiful. Of course she chooses to travel and plant beautiful flowers, and the book’s illustrations could be sketches of the Maine countryside. The lupine are a very literal beauty, and I am grateful to witness this each year. When I see them, I am reminded to do my part to bring beauty to the world.
Literal beauty is only one kind of beautiful. I think beauty can not only be how something or someone looks, but also a state of mind that comes from harmony within ourselves. I think this comes naturally as part of a self-care routine. When we prioritize ourselves by eating well, drinking water, working out, and getting rest, we radiate beauty and wellness. When we are loving ourselves this way, beauty shines out from us and our actions like a beacon. When we are taking care of our needs, we are able to create the space to bring beauty into the world.
This weekend I thought about my to-do list and how to spend my time in a meaningful way. The most important thing to me was to be of service to others. This was how I could make the world more beautiful. My parents have just arrived to their summer home, and I decided my time would be best used helping them get their garden going. It was a great joy to share this moment as summer emerges, turning over the earth and planting their flowers. I’m fortunate that my folks have always set an example for me of being generous with their time and helping others, and by trying to make the world a little bit better by contributing. Even this weekend my dad said to me, “ The only things you can take with you when your time here is done, is what you have given away.” Digging in the earth this weekend was much more than adding a splash of color to the yard. It was about adding beauty through the gift of time and service. What is your Beauty? Are you taking care of yourself in a way that brings you harmony so that you can radiate beauty? Are there actions you can take that bring beauty to the world in a way that is meaningful for you?

Categories
Nutrition

How to Prepare for BBQ Season

It is officially sailing season, and Tom and I had our first overnight cruise this weekend. There was a chill in the air, and we had our anchorage all to ourselves. Provisioning for a cruise is always fun and the menu is always delicious. Galley cooking has its challenges, but if I am well prepared, meals are both a culinary and nutrition success. Memorial Day weekend is also the official kickoff for backyard bbqs, potluck picnics, and celebratory cookouts. It’s a fun and festive season. Who doesn’t love to see the recipes from Pinterest debut on the new patio table? But for those of us working on a new nutrition plan and wellness routine, these events can take us from fire pit to pit fall in 60 seconds or less. A simple occasion can now be fraught with emotions ranging from anxiety to despair as we try to make good choices while being polite or enjoy a small indulgence without being buried by guilt. The good news is many of this can be navigated safely with a few simple strategies and by being prepared.
Preparing for a bbq, picnic, or cookout can be narrowed down to a few simple dos and don’ts.
If you are going to a potluck, bring a healthy dish you can eat. If it is a new kind of food for your crowd, have a few pointers about why this is something you’ve added to your repertoire and share these with nutrition-curious guests. Chances are you’re not the only one skipping the slaw and others will be glad for the alternative.
Don’t show up famished. It is much harder to make healthy choices at the buffet when you are over-hungry. Sometimes we institute our own fasting / reward rule – skipping lunch to overeat at dinner- this is not a recipe for success. Treat the meal at the party like any other meal on any other day. Stick to your portions and food group balance.
The devil is in the details. Your average meal and calorie intake hovers around a certain amount. The peripheral foods can add up to just as many calories- the handful of chips, grandma’s ambrosia salad, the ranch dip (even though you’re eating veggies with it), and all those cute little dishes of bite-sized yumminess perching on the side tables. Be mindful of those small bites as you work your way to the game of corn hole.
At the same time, don’t completely deprive yourself of a little splurge. No one should be the martyr in the corner with a rice cracker plate. This only builds resentment and a feeling of missing out. That’s not healthy either. You get to be empowered here. Choose something, if you feel like it, that you can’t get just anywhere, like your friend’s cheese dip she only makes once a year, and maybe skip the deli potato salad that you can have anytime.
And finally remember why you’re here. These parties are to gather with friends and family. While food is a big part of the event, it is not the only focus of the event. Enjoy yourself, enjoy your summer, and celebrate.
Simple dos and don’ts of the backyard BBQ for nutrition success:
DO- Bring something healthy that you love.
DON’T – Overeat because you are over hungry
DO – Watch the peripheral grazing
DON’T – Deprive yourself
DO – Enjoy your friends and family

How will you prepare for your next event?

Categories
Nutrition Uncategorized

Fish Oil: Should You Take it?

fish oil

I’m sure you’ve heard of fish oil before… It’s one of the most highly known supplements on the market.

But, is it worth your money to take it?

I’m not going to get scientific with this, because I know you won’t want to read it.

So, my short answer… Yes, fish oil can be very beneficial for you.

Fish Oil is beneficial because it contains Omega 3 fatty acids.

Omega 3’s are very anti-inflammatory and do a whole bunch of great things for our cells, metabolism, and brain function.

Here’s the thing.

It’s not just important how many omega 3’s you get. The ratio you ingest between omega 3s and omega 6’s is arguably even more important.

Omega 6’s have similar function but are pro-inflammatory.

It is estimated today, the average American eats a 20:1 (omega 6’s being the 20). Before processed foods – this ratio was closer to 2:1.

This means that because of our current diets, our bodies are way more inflammatory than they need to be.

This leads to: Slower recovery times after workouts, decreased skin health, lower immunity, and more joint pain. Excess inflammation is also thought to be a catalyst (speeds up) to disease.

Omega 6’s are typically found in most vegetable oils like safflower oil, corn oil, cottonseed oil, and sunflower oil.

You want to try and eliminate these from your diet as much as possible, while adding in more omega 3 fatty acid rich foods like:

Herring, sardines, salmon, mackerel, swordfish, mussels, tilapia, halibut, flounder, pollack, flax seeds, walnuts, hemp seeds, pecans, and hazelnuts.

And you can also take fish oil 🙂

Just by switching up your day to day ratio of omega 3’s and omega 6’s, the drop in inflammation in your body can lead to:

Faster recover after workouts
Less Joint Pain
Boosted Immunity
Improved Skin Health
Reduced Risk for Cancer
Help with Depression
Reduced Blood Pressure (For people with high blood pressure)
Can Lower Triglycerides 15-30%

It’s recommended by the American Heart Association to take about 1g / day of fish oil. It is important to note that, even though Fish Oil will provide you with your Omega 3’s, it’s important to get them from whole foods as well.

Sometimes fish oil can have a fishy taste to it, but if you take it with meals, you can avoid that pretty easily. Just PLEASE do not do this – because I did it once.

Don’t put your fish oil in your shakes. It is disgusting.

The recommended daily dose of fish oil is 1000mg to 1200 mg a day, but it’s not the fish oil that matters, it’s the omega 3’s within them.

Generally, the more omega 6’s you eat, you’ll want more omega 3’s.

You won’t notice a different overnight from this, but in a few weeks, it’ll start to add up.

I recommend Stronger, Healthier, Faster’s liquid fish oil. It contains over 3x what a regular fish oil capsule would provide you with in Omegas 3’s, and there is also Vitamin D as well, which is much needed if you live in the Northern States (like Maine).

Here is the link: https://www.amazon.com/SFH-Stronger-Faster-Healthier-Omega-3/dp/B00RBV3YKO/ref=sr_1_1_a_it?ie=UTF8&qid=1473648232&sr=8-1&keywords=stronger%2Bhealthier%2Bfaster%2Bfish%2Boil

Of course, this is a more expensive choice, but that’s because it is much more dense in the omega 3s. You could get the regular fish oil pills from the store, but you’d have to throw down quite a bit of them to get the same amount of omega 3s (3200mg contained in 1tbsp).

I hope this helps!

Hunter Grindle

Looking for a Workout Program you Can Stick to? Give us a Call at Hybrid Fitness and we’ll Help You Get Started! Call us at 207-542-0599!

 

Sources

http://examine.com/supplements/Fish+Oil/
http://www.precisionnutrition.com/all-about-fish-oil
http://www.precisionnutrition.com/all-about-healthy-fats
https://authoritynutrition.com/optimize-omega-6-omega-3-ratio/

Categories
Nutrition Uncategorized

3 Awesome Breakfast Foods to Stop Cravings

Eating healthy doesn’t have to taste bad…

In this article, you’ll learn about some great recipes you can use that will help stop cravings today!

DID YOU KNOW?

Starting off your day with a high protein diet will help reduce cravings later on?

Eating a protein-rich breakfast helps boost the levels of dopamine inside your brain, which regulates food cravings throughout the day. Protein will also keep your blood sugar levels in par, so insulin spikes won’t be as volatile.

If you want a healthy, fulfilling breakfast that will surely leave you feeling energized, then these protein packed breakfast options are perfect for you!

1. Vegetable Omelet

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Eggs supply complete protein while a small amount of veggies gives you a fat-free, low-calorie boost of nutrition.
With its protein content, an omelet breakfast will feel more satisfying leading to feeling fuller longer, translating to a lower food intake throughout the day!

Mushroom and Tomato Omelet: Combine 4 egg whites with one egg and beat gently. Using a cooking spray, cook eggs in a non-stick pan. Once the egg begins to take form along the edges, add 1/2 cup low-fat cottage cheese, 1/2 cup sliced mushrooms and 1/2 chopped tomato in the center of the omelet. Cook until eggs are set and fold over. CALORIES: 256; PROTEIN: 36 grams. *This recipe can also add peppers, onions, and spinach too!

2. Eggs Baked in Avocado

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Although avocados are high in fat content, they are also nutrient packed and a great way to add healthy fat to your diet.
Avocados have a higher percentage of protein than other fruit, about 4 grams.
Providing essential nutrients, eggs are extremely delicious and an excellent source of protein.

Baked Eggs and Avocado: Cut the avocado in half and remove the pit, scrape out the center to accommodate a small/medium egg. Season the avocado halves with salt and place on a baking sheet. Fill each halved avocado with one egg. Bake 15 minutes, or until each half is set. Remove from oven, allow to cool, slightly 5 minutes, then sprinkle with freshly ground black pepper and garnish with salsa. CALORIES: 212.3; PROTEIN: 7.4 grams. *This recipe can also add freshly chopped chives, or sprinkle with bacon bits on those cheat days!

3. Greek Yogurt

Loaded with calcium and plenty of protein, this yogurt is both creamy and tangy. With nearly twice as much protein as regular yogurt, Greek Yogurt will keep you feeling full throughout your morning!

One of the better nutritional factors of Greek yogurt is that it is very low in sodium!

Greek Yogurt Breakfast Bowl: In a small skillet, toast 1 teaspoon of tandoori spice or curry powder, stirring, until very fragrant, about 2 minutes. Remove from heat, add ¼ cup of honey and stir. Now, divide 2 cups of 2% plain Greek yogurt among 4 bowls. Drizzle with spiced honey; top with ½ cup all-natural granola, 1 cup of fresh berries, 1 cup freeze-dried mango, pineapple and/or berries. Varnish with a few small sprigs fresh cilantro and serve! CALORIES: 227; PROTEIN: 11 grams. * Makes 4 servings (serving size: ½ cup of yogurt, 1 tbsp. honey, ½ cup of fruit).