Infusing water with various fruits, herbs, and spices is a great way to add flavor without the calories and sugar found in many commercial beverages. Here are some refreshing water infusion recipes you can try:
Feel free to adjust the quantities of ingredients based on your taste preferences. These infusions not only add flavor but also provide a burst of vitamins and antioxidants. Enjoy staying hydrated with these delicious and healthy water infusions!
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Getting back on track after Thanksgiving, especially if you indulged in a hearty meal, is a common concern for many. Here are some tips to help you reset and resume a healthy routine:
Hydrate: Start your day by drinking plenty of water. Staying hydrated can help flush out excess sodium and reduce bloating.
Eat Balanced Meals: Focus on balanced meals that include lean proteins, whole grains, and plenty of vegetables. Avoid excessive amounts of processed foods and sugars.
Portion Control: Be mindful of portion sizes. After a big Thanksgiving feast, it's important to return to normal portion sizes to manage calorie intake.
Incorporate Fiber: Include fiber-rich foods like fruits, vegetables, and whole grains in your meals. Fiber helps with digestion and can help you feel full, reducing the likelihood of overeating.
Prioritize Physical Activity: Engage in regular physical activity to help burn off extra calories and boost your metabolism. This could be as simple as taking a brisk walk, going for a jog, or engaging in your favorite workout routine.
Meal Planning: Plan your meals ahead of time to avoid last-minute unhealthy choices. Preparing meals at home allows you to control the ingredients and portion sizes.
Limit Alcohol and Sugary Beverages: Cut back on alcohol and sugary beverages, as they can contribute to excess calories. Opt for water, herbal tea, or other low-calorie options.
Get Adequate Sleep: Ensure you are getting enough quality sleep. Lack of sleep can disrupt your metabolism and increase cravings for unhealthy foods.
Avoid Excessive Restriction: While it's essential to return to healthier eating habits, avoid extreme dieting or strict restrictions. Focus on nourishing your body with nutrient-dense foods.
Reflect and Plan: Take a moment to reflect on your goals and recommit to them. Plan your meals, schedule workouts, and set realistic targets for the upcoming weeks.
Mindful Eating: Practice mindful eating by paying attention to hunger and fullness cues. This can help prevent overeating and promote a healthier relationship with food.
Remember, it's normal to indulge on special occasions like Thanksgiving. The key is to get back on track with your healthy habits rather than dwelling on any overindulgences. Consistency over time is more important than occasional deviations from your routine.
Strength training is probably one of the essential steps toward healthy weight loss.
There are many programs to choose from at Elevation CrossFit New Jersey that are focused on healthy weight loss, but the basics of strength training are always handy no matter what program you choose as the one that best fits you.
As a beginner, workout programs might be intimidating, especially with the wide pool of choices. However, we’ve narrowed down the most simple and practical steps that will greatly aid you in strength training:
A lot of people start routines without actually understanding what goes on inside their bodies.
If you’re targeting weight loss, where should this loss be focused on? Is this supposed to be water weight or fat?
Being aware of your blood and chemical makeup is the beginning of a healthy workout since you won’t be shooting into the dark and risking your own body with routines and lifestyle changes that might further cause harm.
In terms of strength training, specifically, the workout changes your blood sugar levels which is all the more important for you to get a blood workup and a medical clearance for it.
Sure, this is already something you’ve had the gut feeling as a newbie; however, never forget this even as you progress into strength training. Warming up is the key to preventing any injury and possible harm to your body.
Even if you’re no longer new to working out, always include warming up into your routine (and do a proper cool down as well).
The most basic but also the most effective way to cool down is to do isolated static stretches. From the name itself, this means you are to stretch your body parts one at a time and hold them for 30-seconds.
A proper cool-down also helps your body to adjust to your training as part of your lifestyle while lessening the chances of injury.
Remember to also listen to your body. If you feel that a certain part of your body is in pain when doing certain movements, avoid forcing it.
Building stronger muscles require time. That being said, it takes around a day or two for them to rest and repair. On days when you’re not doing strength training, use the time for a cardio routine instead.
A balance of strength training and cardio is the key to strengthening your muscles and not just the ones most likely to be visible.
Cardio will greatly strengthen your lungs and heart, thus improving circulation. This might not be visible such as with muscles on your torso or your legs, but they are just as important.
Never underestimate the power of hydration. Water is still needed even on a normal day when people are mostly sedentary. Imagine then how much more water you’ll need if you’re active!
Drink water before working out and drink water also after your training. Also, look into drinks that are great for rehydrating and making up for lost electrolytes.
Exercising alone often doesn’t suffice to make your body healthier. More often than not, what you consume is still the factor that greatly affects your body.
Know that it is pertinent for you to be more aware of your diet.
Dieting and exercising are the best combinations to strengthen yourself, lose weight, and generally live out a healthier lifestyle.
Instead of resorting to carbohydrates alone as a source of energy, look into protein and fiber as healthier alternatives. It will also help improve your metabolism.
The true way to strengthen your body is to make use of weights. Certainly, this is a gradual process, from using your own body weight to adding some light dumbbells before you can proceed to heavier equipment.
Additionally, some forms of resistance added to your training can also help boost your strength.
Generally, strength training enables you to live not just a healthier life but also a higher chance of a longer one.
This is why it is key to any workout goal and is part of every routine you may have already encountered when you search for exercise programs online.
Strength training can aid in your flexibility, mobility, and endurance, after all.
One of the added benefits of strength training is its ability to help greatly improve your mood.
A consistent workout can train your body to release the necessary hormones that will help your mental health.
That being said, no matter your age or body type, strength training should be part of your routine.
As it helps with your mental and physical health, strength training enables people to feel more fulfilled throughout their progress and the challenges their bodies have managed to overcome.
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MACROS 🤔
Hey there! So a lot of you have been reaching out and asking us how to determine calories and how to track macros.
WHAT ARE MACROS?
Macro short for macronutrient are a nutrient that is required in large quantities from the diet. There are three macros that makeup calories. Carbohydrate , Fats and Proteins. Micronutrients are nutrients required in smaller amounts, such as vitamins and minerals.
HOW DO YOU ANALYZE THE MACROS?
To analyze our meals macros we analyze and measure the nutritional information of all the ingredients we use. Each gram of carbs yield 4 calories. Each gram of protein yield 4 calories. Each gram of fats yield 9 calories.
SHOULD I BE TRACKING MY MACROS?
If you are looking to simply be a healthy individual than you just need to focus on eating good whole foods like the ones found on our delicious menu. If your looking to focus on losing body fat or increasing muscle mass than we do recommend tracking your macros. A program without the right nutrition wont go very far.
Still unsure about the macro process? Feel free to reach out with more questions!
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Spartan Meal Preps
"At Spartan meal preps we encourage any individual to contact us if you are looking to achieve any goal relative to your health. We promise to be your favorite meal prep delivery service for many reasons. We will consistently deliver you high quality meals backed by great customer service and content that if exercised will guaranteed your results"