What is the Right Nutrition Strategy for Injury?

nutrition strategy for injury

The right nutrition strategy for injury can help speed along the recovery process.

This is important — but often ignored. Here are some key nutrition considerations to keep in mind if you get injured (which we hope you don’t!):

Calories

  • Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).
  • Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.

Protein

  • Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.
  • When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.

Fats

  • A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).
  • On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).

Carbohydrates

  • Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.
  • Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

  • Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.
  • The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

  • Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.
  • On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

Dealing with setbacks, like an injury can be difficult to overcome. But setbacks are a normal part of the process. It’s how we respond that makes all the difference in how we grow from there.

Do you have a nutrition strategy for injury if that time comes? Get the guidance you need to optimize your recovery process. Contact nutrition@salusnj.com to get the conversation started.

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

menopause nutrition

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

~20 lbs down in 6 months…let me tell you about my client!

 

She came to me feeling frustrated and hopeless.

“I don’t recognize the person in the mirror.”

 

Tired of trying methods that didn’t work in the long run – (Keto worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.

 

She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.

 

In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.

 

That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!

 

Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.

 

For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption.  Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Protein.

Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.

 

The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at nutrition@salusnj.com and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.
www.salusnj.com/nutrition

 

Can I lose body fat and maintain muscle at the same time?

A common question I get asked is,

“Can I lose body fat and maintain (or gain) muscle at the same time?“

My answer is always,

“Yes, but it’s not easy and will require consistency on a lot more than just your macros. Sleep, stress management, exercise & hydration matter just as much (if not more) than how much you eat, what you eat and when you eat.”

The basics aren’t always easy, obvious, or sexy

For instance, guess how many Americans meet the following five criteria?

  • Don’t smoke.
  • Get regular physical activity.
  • Drink no alcohol or only moderate amounts.
  • Maintain a healthy body weight.
  • Get enough sleep.

Only about 6% of Americans are doing this simple five-part combination of basic healthy lifestyle tasks* — never mind all the other stuff like eating enough protein, having a healthy mindset, building supportive relationships, and so forth.

Foundational Means Essential

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

At Salus Nutrition, we help our clients change by helping them succeed.

Success Breeds Success

Hear what our clients have to say.

Meet Amanda

“Since being down more than 6% body fat and gaining more than 7lbs of muscle…..gymnastic movements feel better, more PR’s have been coming in left & right for me lately, and the confidence I have with myself both inside the gym and outside of the gym is next level. I’m SO happy I decided to invest in myself and finally commit to my health– it’s been 100% worth it!” ~Amanda O’Grady

Meet Chris

Chris Petrosino from Andare Fitness Company didn’t just lose 30 pounds in 24 weeks… he lost 30 pounds without sacrificing any precious muscle – that’s NOT easy to do. Dropped 8.5% body fat and lost over 4 inches around his navel. Here’s what he had to say:

“Angela is an amazing coach and motivator. She keeps you accountable and the weekly check ins are a huge reason I was able to stay on track. No matter what my week’s plans or obstacles incorporated she could tell me exactly how to tweak what I was eating or even when I should eat.

By far the most success I’ve had with a nutritional coach!!

I will recommend her to anyone interested in wanting a nutritional coach. Since dropping over 30 pounds (my journey is still ongoing) my movement and flexibility have improved so much. I cannot thank Angela enough!!!“~Chris

Meet John

John started Nutrition Coaching in October 2022 with the goal to gain control of his nutrition and form good habits with consistency. Since then he has lost over 5% body fat and even increased lean body mass. And we’re just getting started!

“Coaching with Angela has changed so many aspects of my life. I only ever imagined looking, feeling, and doing the things I do now. I learned what works for my body and increased my strength and capabilities dramatically through her guidance in just a short time and it’s only the beginning.

She takes things one step at a time to ensure true progress, even if you struggle, consistency is key and you’ll make massive changes. My physical health is carried out into my mental health and positivity in my everyday life. So happy with my progress.” ~Josh V

Meet Angelica

Her story is unique to her but can be a common story for someone just starting out with resistance training and fitting in adequate protein intake.

In our first 12 weeks together, Angelica’s weight on the scale increased 5 pounds. Sure, that can seem very frustrating.

But she was patient and trusted the process, sticking to it.

Though the scale initially went up, the body composition measurements provided a more clear picture as to what is really going on. At week 12, her body comp showed that she LOST 4% body fat (losing over 5 pounds of fat) and gained over 11 pounds of muscle! I asked Angelica what she changed over the 12 weeks:

“In 3 months, I focused on bettering my diet by adding more protein, getting in some form of exercise 6 times a week, and sleeping a normal amount of hours per night. Though this was tough, it really paid off! I’ve gained such a significant amount of muscle that it’s made me more confident in my sport (Roller Derby) and my everyday abilities. I feel super strong and able to take on the world.”

Meet Adrianna

Adrianna decided to start Nutrition coaching perhaps at one of the hardest times of the year…right before the holidays. Her goals? Give herself the best chance possible for her upcoming competition, increase energy and strength.

Over 12 weeks (and through Thanksgiving, Christmas and New Year), she didn’t just smash some PRs on the platform, but she also lost over 4% body fat (losing 7 pounds of fat and gaining close to 6 pounds of muscle).

“I am in awe of how much my body changed during the time I spent with Angela. Though my weight did not change that much, my body was changing – I even fit into one pair of jeans that I had stopped wearing previously. I also saw gains on the platform. Squat and snatch PRs went up almost weekly, and I felt that my body was able to withstand and recover for the next session with ease. My sleep also improved significantly. I now fall asleep shortly after getting in bed, and I wake up well rested and refreshed.

I learned a lot during this time – and surprised to see how little protein I was eating before. Tracking my meals was eye-opening and meeting my daily protein goals became my top priority. This in turn led to less snacking and less mindless grazing between meals, which also means that my sugar levels are consistent throughout the day. I no longer suffer the 3 PM slump. I honed in my meal prep strategies to guarantee good choices for work lunches and emergency snacks. I don’t think I’ll ever go back to not planning weekly meals. How I made it this far in life winging it is a mystery.

I also did this during Thanksgiving and the winter holidays. I indulged in my favorite foods responsibly, and had a plan for what to eat and how much going into the celebrations. I don’t feel like I missed anything or that I was denying myself. I learned to focus on managing the nutrition my body needs to perform on the platform and that’s the most important lesson.”

*Liu Y, Croft JB, Wheaton AG, Kanny D, Cunningham TJ, Lu H, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis. 2016 May 26;13:E70.

Holiday Survival Guide Nutrition Tips

Thanksgiving meals (turkeys made of butter), holiday decorating, epic meals, parties and special traditions… year-end routine disruptors can make skipped workouts, overeating, and weight gain feel inevitable.
Good news: Holiday nutrition doesn’t have to be a disaster.
Look through the tips below to help you eat and move more intentionally during the holiday season. I promise you’ll be feeling strong, confident, and in control no matter how frenzied your days may be.
​——————————————————————–​

​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃１​:​

Eat slowly and to “satisfied” instead of “stuffed”
The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one:
Eat slowly. (And stop at “satisfied”, instead of “stuffed”).

This strategy helps you avoid overeating for two main reasons:

Ｐｈｙｓｉｏｌｏｇｉｃａｌ
It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.

Ｐｓｙｃｈｏｌｏｇｉｃａｌ
When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.
Indeed, when eating slowly (and stopping at “satisfied” instead of “stuffed”) you can try all the delicious foods on Grandma’s buffet without guilt or “working it off later.”
​——————————————————————–​
Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃２:
Sneak in quick, effective workouts over the holiday season
​
​It’s one of the most common patterns we see among our Nutrition Coaching clients: People who want to get (and/or stay) fit will exercise diligently for months, only to get derailed by the holidays and “fall off the wagon” and get stuck off the wagon.

​Instead of feeling overwhelmed by the thought of an hour-long workout (or even a half hour), do 10 minutes here…10 minutes there, etc. It WILL add up!

​——————————————————————–​

Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃３:
​Eat well on the go.​
​The end of the year has most of us bouncing around among errands, tasks, and special traditions – much more than usual.

When you’re on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies​ or protein​.

Challenging, of course, but not impossible.
With smart strategies you can eat well on the go no matter where life takes you.​
  • ​Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk.
  • Pack a mini meal. Consider a soft cooler bag and ice pack for perishables
  • Aim for better, not perfect. ​ This helps you avoid the f*ck it mentality. Sometimes a convenience store is your only option. No big deal. Look for fresh fruits, greek yogurt, hard boiled eggs, jerky, edamame, string cheese, oat based bars, hummus, mixed nuts
  • Remember, hunger is NOT an emergency. It’s OK to feel hungry for a couple of hours if you don’t like your food options.
  • Think ahead and check your head. Decide whether you’ll stick to your healthy habits or take a temporary detour. Either way is fine as long as it’s a conscious choice.

​———————————-

​​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃​４

Your hand: The best portion control guide​
​Want to get through the holidays without losing strength? Without gaining extra weight and body fat? That’s all possible.

Sure, it’ll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of ​mom’s mostly-butter mashed potatoes and Aunt Marie’s pumpkin bourbon cheesecake if you just eat slowly and pay attention to portions.

No, no… not calorie counting. That’s often annoying, impractical, and inaccurate, especially at Christmas dinner. So try our “hand measure” system instead.​
​Protein

Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)

Carbohydrates
Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)

Fat
Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)

Vegetables
Females: 1 fist

Males: 2 fists​
​​———————————-
​​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃５
​Prep your veggies
​Another effective strategy to avoid gaining weight and body fat during the holidays? Eat lots and lots of veggies. They’re water-dense, calorie-sparse, and full of the nutrients you need to keep your energy and mood up for holiday party #17.

The only problem? ​Veggies tend to get a bad rap – especially compared to ultra-palatable holiday food.

The challenge?
  • Choose a veggie that you’ve avoided in the past (or have been afraid to try). Research actually shows that vegetable distaste is REDUCED with exposure. It can take 3-4 tries to start liking something you originally didn’t at first.

Try spicing things up. Literally. Play around with different spices (pepper, ginger), sour flavors (like lemon), salty (like mustard).

And experiment with different cooking methods. Don’t like steamed asparagus (neither do I), try tossing them in the oven instead!

Want help becoming the healthiest, fittest, strongest version of YOU (even during the holidays)? Set up a free consultation call at www.salusnj.com/nutrition.
This is your chance to change your body, change your mind...and change your life.

Eating Out and Staying In Control

eating out

Eating Out and Staying In Control

Once you’ve made the decision to eat clean, dining out can be a minefield, and can often stir up some anxiety. In attempt to help you from freaking out when you’re eating out, I’ve outlined some simple tips below. Try it at your next business lunch, family celebration or date night.

Ready? Let’s Order.

Eating Out: Navigating Restaurant Emotions

First, accept that you just might be considered “that person.” You know, that one who asks all the questions about the menu, make some substitutions and still might have to send something back.

Yup, that might be you.

If you’ve made a commitment to make smarter choices about what you’re eating, you need to do some due diligence. So, instead of sitting back and feeling self-conscious about your new lifestyle, own that shit.
Hopefully you’ve already had the conversation with those you’re dining with, but if you haven’t, let them ask you some questions and answer in a positive light (saying things like “I choose to have xyz” rather than, “I can’t have xyz”).

Also, instead of judging what they choose to order, lead by example.
So, before you start listing off your questions and substitutions, let your server know that you have a few special requests but you’re willing to wait patiently for the changes and that you really appreciate their help. The more they feel your appreciation, the more they’ll show you the same courtesy.

Do Your Research Before You Go

If you know where you’re going ahead of time, do your homework about the menu. Browse through their online menu and take note of any table-temptations (like warm bread or chips and salsa) so you can be mentally prepared. These temptations can also be avoided by my eating something little before you go so you’re not hangry while you’re waiting for your food.

If you have more time, call the restaurant and ask about the oils they use for cooking. This can help you decide which meals have the red light. If you’re on a roll and have their attention, why not ask about how their ingredients are sourced. Do they use a local farmer or a distributor? What about their meats – are they organic or conventionally farmed? If you’re headed to a restaurant that features local or organic, they’re going to be more than happy to share that information with you.

Once you pick a few items on the menu that look promising, take a look at their nutritional value. My Fitness Pal has a decent database to help you navigate eating out. You can either choose by GPS location or search the restaurant name.

Pick Your Protein First

When you find a grass-fed burger or organic, free-range chicken, it’s time to celebrate and bookmark that restaurant as a favorite. But, when you’re eating out, you’re going to find that most restaurants use conventionally-sourced (factory-farmed) meat. In that case, use this as a guide to help you navigate your choices.

  • Your best bet is to choose steamed or grilled fish or lean cuts of red meat. Aim for as lean as possible to avoid fat-stored toxins consumed by factory-farmed animals.
  • Your next best choice is going to be grilled chicken without the skin or a no-bun-burger or even eggs (depending on the oil used). Often, you’ll have no choice but to be at the mercy of vegetable oils. Even high-end restaurants cook with it. Learn to navigate smarter options that require no oil (or less of it), and you’ll set yourself up for success.
  • Finally, the avoid at all costs protein choice when eating out: factory-farmed pork in any form (this includes bacon, sausage, hot dogs), anything skin-on, fried or swimming in sauce.

Be Meticulous

Don’t be embarrassed to take an extra few minutes to read over the menu, if you didn’t have a chance to do it beforehand. Ask questions about the cooking methods before you choose your meal.

  • When possible choose grilled or steamed foods. These will be your safest choice.
  • Sauteed dishes are cooked in fat (and most restaurants cook their vegetables this way). Ask for them to be steamed and served undressed.
  • Roasted might sound like a good choice, they’re just cooked in an oven, right? Wrong. These dishes are usually blasted with fat (not the good kind) to keep them from drying out.
  • Fried. No chance. Moving on….

Focus on What You CAN Control (not what you can’t)

Eating out doesn’t have to be stressful, but it takes a little more work.

Progress, not perfection. That’s our mantra right now.

Do what you can to make the smartest choice and keep your meal compliant. And, even if you can’t control the menu, you can control your portions. Use your hand a guide to help you from going overboard.

Then, it’s time to enjoy your company. Remember to also show your appreciation with a tip for your server, too.

 

If you have any questions about your individual needs, set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching with Angela.

Clean Eating Meal Prep

clean eating meal prep

On an epic hunt for healthy food every time you’re hungry? Find yourself scrounging through the kitchen feeling like you could eat anything in sight? This clean eating meal prep plan will give you the structure to make your own system work with your goals…not against them.

Because, when you have access to clean, healthy food, and it’s conveniently around you…you’re more likely to make healthy choices and stick to your plan all week long.

Enter: Clean Eating Meal Prep

If you’re looking to maximize performance, increase energy, reduce stress and just finally feel organized for your week, you need to meal prep. Whether you’re paleo, vegan or eating for performance, clean eating meal prep simply means you’ll be setting aside some time to prep clean, healthy meals in advance so it’s ready and conveniently available whenever you need it.

Here’s what you need to do.

1. Make the Clean Eating Meal Prep Plan

    • Look at your upcoming weekly schedule and see what’s on the calendar.
    • Choose 1 day a week (or two) to do your meal prep.
    • Put it on your calendar. (And don’t cancel on you).
    • Set aside about 2 hours to make your list, shop, cook and clean.
    • The more you do this, the faster the process will become. Promise.

2. Identify Challenges

      • Looking at your calendar, what is life about to throw your way? Can you foresee any nutrition challenges (see below gif) that might pop up?
      • Is there a day that you might need some special preparation (party, night out, traveling)?
      • Being prepared is half the battle.

3. Make a Meal Prep Menu

      • Create a general menu for the next few days. It doesn’t have to be anything fancy or in-depth (in fact, it probably won’t be).
      • Build a grocery shopping list from that menu. Make sure you have lean proteins, vegetables and carbohydrates listed on that menu.
      • Consider some easy one-pot meals that can be slow-cooked (such as soups, stews, curries, chili), then divide those into containers to be frozen or refrigerated.
      • Don’t forget about meal-prepping for breakfast and/or lunch, too!
      • Now, when you hit the grocery store, you’ll be less tempted to buy random (ie: goal sabotaging) things.

     

    4. Shop for Meals

          • Stock up on the items you’ll need for the week.
          • Maybe even grab a few extras… those “just in case” items, such as A Dozen Cousins 90-second rice, Kevin’s Chicken, frozen vegetables, nuts, grab-and-go fruits or other easily-stored healthy options that you can use in a pinch.

    5. Cook Up Clean Meals

            • Time to start meal prepping and cooking.
            • Grill or roast your choice of lean protein, wash and chop veggies, cook up a batch or brown rice, sweet potatoes, etc.
            • Divide your meals out and freeze/refrigerate for the rest of the week.

    Remember, when you take the time to plan ahead with these clean eating meal prep ideas, the rest of the week will seem so simple, plus you’ll stress less about your clean eating decisions.

    Do you have more nutrition questions….we’ve got your nutrition answers. Just reach out!

Nutrition for Teens

Tired of trying to get your teens to eat healthy? Whether your child is a competitive athlete, recreational athlete, student (or all of the above), nutrition for teens can be tricky.

Nutrition for Teens: Fueling Your Young Athlete

From sidelining sugar to sleeping for strength, nutrition and lifestyle factors play a huge role in improving athletic performance. Being the best athlete isn’t just about how much you train in the gym or on the field. Your young athlete, whether they are competitive or recreational, will have an edge over their competition if they eat, drink and recover the right way.

At Salus Nutrition, our focus is on education and prioritizing real food (while acknowledging that hey – they’re kids and might want a treat here and there). Keeping nutrition for teens as natural as possible is key, but balance is also important. Of course, homemade foods are always preferred to packaged foods, but we know convenient foods are going to happen. So, we’ll help your teen navigate through the maze to choose their best options for fueling their bodies.

Choosing the right, quality foods is only half of the battle. Knowing what to eat, how much to eat and when to eat it also plays a role. Game day nutrition matters, but it’s what they eat every day leading up to game day that matters most.

Carbohydrates, proteins, fats all work together like a team. Those macronutrients are essential, along with their teammates: vitamins, minerals, fiber and water. It’s important for your teens to get in the habit of reading nutrition labels and recognize ingredients worthy of putting in their bodies.

Give Teens the Direction the Need to Reach Their Goals

At Salus Nutrition for Teens, we take into account their goals, interests, personal preferences, likes and dislikes, hobbies and history to create an individualized action plan. From the winning pre-game meal to the rebuilding recovery meal, we’ll help them recognize smart choices, read nutrition labels and figure out how to choose the right foods for their game plan.

Your teen will meet on a regular basis with Coach Angela (also via text, email or phone) to review progress and encourage small, gradual changes week-by-week. Rather than focus on calorie counting, Coach Angela will help them understand food choices and healthy, sustainable habits for life.

Take the stress out of trying to get your teen to understand how to eat. By reviewing progress, listening to their challenges, and celebrating wins along the way, Coach Angela will work with your teen to come up with an actionable plan for improving and maintaining healthy habits to reach their goals.

Find out more by about our coaching services at www.salusnj.com/nutrition or by contacting Coach Angela at nutrition@salusnj.com.

Resources

Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals”

Hydration for Young Athletes

Flexibility for Young Athletes

How much sleep do you really need?

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/ 

 

Want to RESET Your Mindset About Food? Ask Yourself This Question

take 5 seconds

Want to reset your mindset about food? Ask yourself this question and you’ll change the way (and the why) you eat.

“Why did you eat today?”

We know, that might sound like an odd question. And for some, the answer is obvious: “Uh, because I was hungry?”

But, how true is that really? Think back over the course of your day – or even the past week. Every time you reached for food, did you do it because you truly felt hungry?

If your answer is no, you’re not alone.

RESET Your Mindset About Food

Much of our day-to-day activities are routine, almost automatic. We eat because it’s a lunch meeting or a dinner with coworkers. We eat because we’re craving sweet/salty snacks. We eat because we’re tired, sad, mad, happy, stressed, frustrated, bored… the list could go on.

Sometimes when we eat, we don’t even taste the food on the plate…and then of a sudden, the plate is cleared. And then… we’re stuffed.

All this mindless way of eating is why we’re asking the simple question of why.

When you take the time to look at why you’re eating, you’ll begin to unload the biggest culprit of a toxic diet:

emotional eating.

Overcoming Emotional Eating- AKA Stress Eating

Stress eating, or emotional eating, refers to consuming food for the purpose of regulating your emotional state. These foods are commonly high in sugar and fat. Sure, they may improve our mood temporarily, but that very short-lived comfort comes at the cost of mental and physical health issues.

At Salus Nutrition, we believe small shifts in habits can lead to lasting lifestyle changes.

Take Five Seconds

So, how do you stop stress eating?

Realize that this is not an overnight fix. And it’s not a simple task. But the more you think about why you’re eating, you’ll begin to identify patterns that allow you to anticipate similar situations. This will help to put yourself in a position of control.

Next time you reach for the bag of chips impulsively or you’re in the middle of stress-eating a batch of cookies (or your choice of comfort food), take a moment (five seconds, actually) to hit pause, take a breath, be present with your body’s hunger cues and determine if there are any underlying factors, like stress, at play.

Recognize the Moment. Remember the Moment.

You may truly be hungry – or worse, hangry (but that’s another topic) or you may realize that you don’t even want to be eating what’s in front of you.

Try not to overthink the moment (which can cause guilt, more stress and lead to more emotional eating). But, when you come across those conscious ah-ha situations, celebrate the awareness and remember that moment so you’re better prepared for the next time those cravings hit.

Master Your Mindset About Food with Salus Nutrition Coaching

We realize everyone has unique situations that may play a role in why they eat. Some athletes may need to eat more for performance reasons or to support strength gains. But for most of us (athletes, too), mindless eating is just getting in the way of our goals.

Read more about mindful eating and how to reset your perspective on why you’re eating and contact Coach Angela or Coach Camilla at nutrition@salusnj.com with any questions.

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/ 

Don’t Fall for the Quick Fix or Fad Diet

You want results. We get that. But be careful not to fall into the trap. Don’t fall for the quick fix or the next diet fad. Why?

It won’t last.

Buzz Words Are Confusing

Trending diet words like Keto, macros, intermittent fasting, flexible dieting, paleo can be overwhelming. Confusing. Frustrating. With one search on Google, we’re faced with hundreds of options to help us get results.

The problem?

Promising unrealistic, unsustainable results, most fads are marketed as a quick fix and do not provide the long-term lifestyle changes you really crave. Before you respond with, wait Coach, I thought you counted macros. Yes, I do. But here’s the thing (and I’m pretty sure you’ve heard me say this before):

What’s right for them, may not be (and probably is not) right for you.

Looking at the above list, of “trending diet words,” it’s important to note that they have their purpose for some individuals. A cancer patient, for example, may benefit from eating Keto. A competitive athlete may benefit from counting macros. But, I’ll repeat this again: What’s right for them may not be right for you.

Sure, jump on any new diet trend for a few weeks and you’ll probably lose a few pounds. But you have to ask yourself if that way of living is sustainable. If not, you can expect that weight to creep back on (and then some).

So, what’s a confused goal-seeker to do?

Identify Your Goals and Motivation to Get There

The biggest driver to change is finding your motivation. Why do you really want to XYZ (lose weight/gain muscle)?

Is it to feel healthy? Look good? Perform better?

You cannot achieve any of these goals on a quick fix. Identify your long term goal and determine the things you can do today, this week and even this month to accomplish that goal?

Fine Tune Nutrition Habits for the Long Haul

What behaviors can you fine tune to better your chances at staying on track with making better food choices? For example: make time to meal prep, get enough sleep, meditate, etc.

Create a sustainable plan that you and the entire family can embrace. After all, YOU are the one setting an example for your children. What habits do you want them to develop as they grow up?

And remember to be patient with the process. You’re creating new habits: for life (not just for spring break).

Ready to Nix the Quick Fix and RESET Your Habits?

Don’t bite off more than you can chew. Staying focused on one new goal at a time will help you stay committed and keep the momentum going strong. Take this 6-week plan for example:

  1. Week one, start with a kitchen clean out to reset your eating habits. Get in the habit of reading labels – or better yet, choose foods that don’t have a label.
  2. Next, in week two, add on portion awareness. Focus on eating a balance of carbs, protein and fats at every meal and mini meal. This week you can also focus on the importance of staying hydrated.
  3. Week three is all about sleep. This is perhaps one of the most important factors (that most of us neglect). But, it’s not just about how many hours you log in bed, it’s also about what you do before you go to bed to destress.
  4. In week four, consider bumping up your movement. CrossFit, running, biking, weightlifting. Whatever you love to do…do that! And then some.
  5. Week five is a good time to dial in on your mental health – which can translate to physical health. Discover new stress reduction tips so you have an arsenal of strategies to pull out no matter the stressor.
  6. Finally in week six, it’s time to put it all together and really dial in on recovery and self care habits. What will make you a better version of yourself?

Remember, small habit changes really add up and can result in huge changes – even in a small amount of time.

Nutrition Challenge Rules

Welcome to the 3-Week RESET Nutrition and Healthy Habits Challenge!

This is a 3-week challenge designed to build on healthy habits you can sustain for LIFE.

  1. First, we focus on Nutrition Quality – this includes WHAT you’re eating. It’s time to clean out the kitchen cabinets!
  2. We also add on Nutrition Quantity. This includes how much you’re eating (portions) and drinking.
  3. The Movement task is designed ensure you make the time to move your body even on your recovery days.
  4. Finally, we address Sleep and Recovery. These two go hand in hand and are very influential on your success. So, we’ll be tracking how much you sleep and taking time to recover your body.

How to Join

  1. Register with your gym: Salus or Andare and tell a friend!
  2. Download the App: Wodify Rise (Google Play Store / Apple Apps)
  3. Read the rules (below) and print out the food list to get prepared for week 1.

Printable rules can be found here.

NUTRITION QUALITY 

  • LEVEL 1: Make one positive change today. (1 point)
  • LEVEL 2: Stick to the food list for at least two meals and two mini-meals/snacks. (2 points)
  • LEVEL 3: Stick to the food list for all meals and mini-meals/snacks. (3 points)

Rules:

Eat only whole (unprocessed), nutrient-dense foods from the food list. This will be entered in the “food journal” section where you can snap a picture of your plate or write what you ate in the comments.

Note: for youth, we want the focus to be on adding in nutrient-dense foods and using this as an opportunity to teach them about healthy replacements. For example, encourage them to try a new vegetable at dinner (level 1) or to replace their morning cereal with eggs and fruit.

NUTRITION QUANTITY: PORTIONS 

  • LEVEL 0: no score- you kinda went out of control today
  • LEVEL 1: Make one positive change today (1 point)
  • LEVEL 2: Stick to the portion guidelines for all but one meal. Did not pick in between meals. (2 points)
  • LEVEL 3: Stick to the portion guidelines all day.  Did not pick in between meals.(3 points)

Rules: 

Follow portion guidelines. 

Eat 3 scheduled meals and 2-3 planned mini meals/snacks (**no mindless picking when you’re bored) and eat only to satisfied, never stuffed.

What if I’m following macros?

For those of you who are already weighing/measuring your food and following prescribed macros under the guidance of a nutrition coach, you are encouraged to continue doing that during the nutrition challenge. If this is the case, your scoring will look like this:

  • LEVEL 0: no score- you kinda went out of control today
  • LEVEL 1: You are within + or – 15 grams away from any planned target ranges (1 points)
  • LEVEL 2: You stay within + or – 15 grams of protein & carb macronutrient target. And within + or – 10 grams of fat macros (2 points)
  • LEVEL 3: You stay within + or – 10 grams of protein & carb macronutrient target. And within + or – 5 grams of fat macros (3 points)

SLEEP 

  • LEVEL 1: Sleep within 1 hour of recommendations (1 point)
  • LEVEL 2: Sleep within 30 minutes of recommendations and turn off electronics 15 minutes before bedtime (2 points)
  • LEVEL 3: Sleep according to the recommendation and turn off electronics 30 minutes before bedtime (3 points)

Rules:

Follow sleep guidelines for your age range. Note: this will be scored for the NIGHT BEFORE.

See sleeping tips and bedtime routine tips on our blog.

RECOVERY (for mind and/or body)

  • LEVEL 1: Destress* (stretch and/or do meditate) for at least 5 minutes. (1 point)
  • LEVEL 2: Stretch and/or do meditate for at least 20 minutes. (2 points)
  • LEVEL 3: Destress for 20 minutes AND limit recreational screen-time to less than 1 hour each day. (3 points)

Notes:

Stretch/roll for specified time. Mobility, stretching, myofascial release, etc., can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance. 

Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walking, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you. 

Screen-time, for the purpose of this challenge, is referring to time spent on devices such as a smartphone/tablet doing recreational activities such as gaming, mindlessly scrolling…aka: getting sucked down the social media rabbit hole, etc. This does not include reading on a kindle or time spent working.

EXERCISE

  • LEVEL 1:  Make one conscious positive change today (like standing up during a conference call or parking further from the door). (1 point)
  • LEVEL 2: Complete at least 20 minutes of physical activity. (2 points)
  • LEVEL 3: Complete at least 45 minutes of physical activity (if it is your recovery day, this means adding in a low intensity 45min workout, like a walk) (3 points)

Notes:

Dedicate time in your schedule each week to make exercise and manage stress a priority. Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our challenge. 

Decide- Make a decision that your health is worth it and attack your goals head on!

Commit- Tell your friends and sign up for the challenge together for the ultimate level of accountability.

Attack- Join as an induvial or partner up with a friend. But, remember – everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!

IT’S THAT SIMPLE.

SIGN UP TODAY!

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/