meal plan

Cut the Sugar! Improve Your Performance!

We can all agree that consuming too much sugar leads to cravings for more sweets and can easily throw a diet off course. When consumed in moderation sugar can help rebuild muscle as well as gives us a quick boost of energy mid workout. The downside of Sugar is that it is a quickly digested calorie dense food, meaning that it is extremely easy to overeat and abuse. Another disadvantage of sugar is the decline in cognitive function. So many people consume sugar in such unnecessary forms ranging from sodas, candy, pastries, and cakes. The article linked below shows how the consumption of sugar decreases brain function and physically alters regions in the brain. Obviously brain function is important in our everyday lives, but is often taken for granted when we reach for a candy bar or cookie instead of a well balance whole food. By eliminating unnecessary foods and avoiding packaged items with hidden sugars we can ultimately function at a higher level, thus improving the chances of reaching and exceeding our goals!

http://www.psypost.org/2018/01/study-suggests-sugar-coma-real-glucose-ingestion-leads-worse-cognitive-performance-50514

Breaking the Diet Monotony

As we finish the holiday season and immediately look to accomplish our summer weight loss goals, we are faced with the fact that we must eat in a way to lose fat while continuing to fuel muscles and preserve proper brain function. It is important to avoid completely cutting out all carbs and fats, but equally important to be in a caloric deficit. With improperly varied meal options, achieving weight loss goals can be a monotonous process. With proper levels of Protein, carbs and fat you will be able to keep energy levels high enough to properly function while still losing fat. To help boost metabolism and maintain mental satisfaction, it is important to include scheduled cheat meals into your diet. Depending on your current metabolism and body fat percentage you may be able to handle one or two cheat meals a week while continuing to lose body fat. In an effort to make this process more fun I will be creating videos for themed cheat meals. This will also help some of you come up with ideas to create new delicious meals, while keeping them healthy and satisfying. I will be starting this week with a full meal themed after the Golden Globes. Stay tuned for all of the great ideas and tips to have an amazing cheat meal while not hindering your progress.