Eat Carbs for Energy and Recovery

Carbs have gotten a bad rap over the last decade. I often will have customers tell me they are limiting their carbs for their goal of limiting calories “I quit eating bananas, I thought bananas were high in carbs?” “I crave bread” . Limiting carbs puts you at a huge disadvantage for weight management and performance.

Its not the carbs that are bad, its the type of carbs you are eating. You need carbohydrates for energy! At least 50-55% of your daily food choices should come from carbohydrates, and preferably they should come from fruits, vegetables, and whole grains. Examples of whole grains include whole oats, barley, quinoa and other grains; whole wheat pasta or breads, popcorn and multi-grain selections of wild rices and legumes.

The USDA recommends that you make at least half your plate fruits, vegetables and grains. This means you need to include a salad at almost every meal or a side of fruit.  Again, this means you have to eat vegetables if you truly want to manage your weight.  

Pre and Post workout, bike ride, golf game, you need carbs for recovery.  Your body is craving energy and you need to feed it!  Choosing healthy food within 30 minutes to 2 hours post workout will improve your body’s recovery from activity.  This means you may experience less fatigue and soreness in the following days.  

If you are wanting to lose weight, the best advice I can give is to watch your choices and portion sizes.  30 grams of carbs post workout will enable your body to recover and keep you from wanting to inhale everything in sight the next time you eat.  Some great options include a bowl of oatmeal made with milk or soy milk with fruit, cinnamon, and some yogurt or an egg or two; an Advocare Meal Replacement shake with fruit, or a Post Workout Recovery shake; or a huge salad with veggies, chicken, and evoo/balsamic vinegar dressings.  

Advocare has some great options for recovery and performance.  My favorite is the Biocharge!!! Click here to see a timeline of how these products are used.

Nutrition Top 10

There seems to be lots of confusion out there as to what is good nutrition.  Carbs are bad.  Calories in, calories out.  Putting blood pressure medication and  a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight!  Ok lets debunk the mystery.  This is a simple way to see how you are doing with your nutrition choices.  (Adapted from First Place 4 Health)

1.  Set realistic and meaningful goals.  Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.

2.  Plan ahead and prioritize.  In my opinion, this is the most important!

3.  Focus on quality and variety in food choices.

4.  Monitor your portions, and make adjustments when needed.  Did you know?  30 years ago a typical bagel was 3 inches round and only 140 calories.  Today the typical bagel
counts for an average of 300 calories.

5.  Eat breakfast.

6.  Spread your eating and calories out throughout the day.  Eat every 3-4 hours to manage your satiety and metabolism.

7.  Choose water based beverages.  Watch for sugar content, and drink plenty of fresh water.

8.  Balance your meals with macro nutrients from protein, fats, and carbohydrate sources.  They are all important.

9.  Read food labels.  They are chocked full of important information.  Over time, you will recognize and use the information you need to make healthy decisions.

10.  Practice mindfulness with your eating.  Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.  

I hope these tips are helpful for you!  Share your thoughts here on what has been most helpful for you or email me at kim@trimwithkim.com.

Are you thriving or struggling?

Last month we celebrated Exercise is Medicine Month.  Cool, exercise has a month!  Simply stated, the benefits of physical activity are proven and impact  the future our nation’s health.
According to the American College of Sports Medicine and the Centers for Disease Control,
40% of all major health diseases that our population suffers from are either preventable or can be greatly reduced through regular physical activity.
Whats even more staggering is how the lack of physical activity affects our work force.  There is a 50% increase in “low productivity” due to lack of consistent activity.  - Population Health Management August 2012busy
I have dedicated a portion of my career this year into learning about way’s I can reach people in their place of employment – the people who may not visit me in the gym or come to one of my outdoor classes.  Just the other day, I was attending a webinar on how to improve well being in the workplace.
In a recent corporate survey by Healthways, 57% of respondents felt like they were “struggling” in the area of physical well being –  their health, energy, and ability to move.  Another 12% reported that they were “suffering” in this area.
The remainder reported that they were” thriving”, barely 30%.  Certainly this is a subjective feedback, but isnt it truly about how we feel, our emotions, that affect our happiness and satisfaction with our jobs and where we are in life.
What can you do?  Begin to access your ability to increase your daily physical activity in the work place.  For the rest of the year, I will be sharing tips and suggestion here.  Here’s a few for starters!
  • Schedule breaks every hour to get up and move.
  • Suggest walking meetings in or outside of the building.
  • Seek professional assistance.

To arrange a consultation to explore ways I can assist you in creating a culture of regular physical activity at your workplace, give me a call at 314-323-9183 or email Kim@trimwithkim.com.

Memorial Day – a reflection on sacrifice

One of the first holiday weekends of the summer, Memorial Day is a time for recreation, and spending time with friends and family, and of course food.  Yet not just another holiday,  this day has been honored since the American Civil War, as  one for us to recognize the sacrifice American men and women made for our country,  giving up their lives in military service.  Not that I am about to take a somber tone, nor do I feel that the time we spend with our family and friends is less important   – to be honest, I’m looking forward to the time off  to relax with the fam and the food!  As I began to plan for some time off this weekend, my thoughts kept coming back to the people who lost their lives in US military activities.  Was their sacrifice worth it?  How do we as a nation honor that sacrifice in our own lives?  Not that we should have to necessarily visit national cemeteries or volunteer our services to a related organization.

Perhaps it is first in reflecting on the effort and commitment that these people made for our country.  And then to ask ourselves, what are we doing as individuals to make our country greater, to be a servant to those around us, and to take advantage of the opportunities of  freedom that they have given us in their service?

I can easily get caught in day to day responsibilities and personal challenges that everyone faces and must attend to.  Can we rise above our natural drive to find comfort and fulfill our own needs while also serving others?  I think we can.  Perhaps its as simple as asking yourself each morning:  What value am I going to create today?

A colleague of mine summed up it best:  Image

Memorial Day is a great reminder to honor the  sacrifices of those who died while in military service by
being your best self, using your talents to make a difference,
and not taking the opportunities we have for granted.
My prayers and thoughts are with those who will be remembering their loved ones who lost their lives this day.

Never give up.

Mistakes are inevitable and are critical for teaching you lessons. Bill Gates – first company ran up losses between 1974 and 1980 before it was closed, and they learned to avoid those mistakes in buidling Microsoft.

Your past does not define you. Richard Branson – a successful entrepreneur with many successful ventures to his name including Virgin dropped out of school when he was 16 to start a student magazine that didn’t do as well as he hoped. Along the way to success came many other failed ventures.

Failure is not permanent.  Walt Disney was fired from an early job at the Kansas City Star Newspaper because he was not creative enough! His first business went bankrupt after its first year In 1923.

Rejection is part of the journey. J.K. Rowling – who wrote the Harry Potter books selling over 400 million copies – received endless rejections from publishers. 

       You know you are being pushed to the point that you are just about to reach success, when you are ready to give. Never give up.

My suggestions for everyday health and support tips

    Almost 3 years ago, a friend of mine gave me a Spark, and some tips to help me with my fatigue and muscle recovery.     As you know, having physical ailments are  a part of life when you are physically active, so I am so blessed to have solutions that I can count on! Supplementation has always been a part of my overall nutrition plan, so I switched to better quality and now have educated coaches helping me.  I no longer drag myself from one gym to the park or to teach, and I can make it through a busy Saturday without going through the drive through!   I plan on being physically active the rest of my life, so nutritional support is key to maintaining my body’s ability to move.  Here are my tips and a few other suggestions:

Everyday!

Omegaplex - $0.40/day   Quality fish oil, omega 3s, for healthy everything and everybody.  Seriously, everything you read talks about the importance of healthy fats, yet we are typically not getting the right kind too much 6s, and not enough 3s.  This makes it super easy, and its the kind you want – pure and fresh.  I took what I thought was fish oil for years, and then realized it wasnt pure oil.

Coreplex - $0.55/day.  Multivitamin

Biotools -  $1.90/day  Support for aging bodies, or healing bodies.  That’s me and I love how I feel.  Reduces inflammation and provides muscle support for recovery.  Branched chain aminos.  

Tips for you:

Slim -******* On Sale*****appetite control and fat burner (Garcinia Cambogia)  YOUR SUMMERTIME GO TO ITEM.  This is super great for you if you are hungry all the time and want to burn fat.*  You should be eating 4-6 times a day to manage your eating plan, but this is a great add-on.  Non-caffeinated options.

Rehydrate – Electrolyte drink, superior blend, tastes great, no funny aftertaste, helps with cramps and recovering after a long bike ride, yard work, or visit to the gym. Super recharge.  I love the Key Lime/Cherry!!!!  

Feed and your body!  It works hard for you.  Kim 

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May is Exercise is Medicine Month 2014

In conjunction with the President’s Council on Physical Fitness and Sports’ National Physical Fitness and Sports Month, The American College of Sports Medicine chose the month of May to spread the word on Exercise is Medicine (EIM) with support from the American Medical Association.

Did you know that consistent exercise has been proven to treat and even prevent chronic disease? Research shows that exercise can play a role in preventing over 40 chronic diseases such as diabetes, heart disease, and hypertension.

Are you ready to start your exercise habit?

One of the Goals of EIM to encourage physicians to record physical activity with other health markers each time you visit your doctor.

How do you know if you should see your doctor before starting an exercise program.
Start with this pre-exercise checklist.

Your prescription to health series eim logo

Click here to view upcoming Lakefront Fitness programs starting May 7th at Creve Coeur Park or for more details about starting an exercise program.