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Motivation Monday - Conquer Your Mornings
Happy Monday, Blue Eagle!
Even though the lazy days of summer are here, we are still pretty busy. One of the best ways to have a fulfilling day among the busyness, is to start with a nutritious breakfast.
Breakfast Ideas
Here are some easy ideas:
Overnight oats with yogurt and berries
What Makes Snacking So Hard?
Monday Motivation - Some Days Are Bad Days
Some days are bad days. Of course, we prefer our days to be good or even great, but such is life.
In my chemistry career, every brand-new chemist would have a bad day about three months after starting in the laboratory. I would hear a glass flask or beaker fall and shatter. It's not a nig deal and is a part of working in a lab. But then, about an hour later, I would hear another glass flask or beaker shatter... And then a third sound of shattered glass.
Specific Tips for Making It Through the Holidays
Following up on last week's podcast, Clancie and Bryan talk about specific strategies for hydration, planning treats, eating healthy, socializing, and accountability.
💙 hydration! Hydration! HYDRATION!
🦅 Plan your treats
💙 Eat healthy the rest of the day
🦅 Socialize away from the buffet
💙 Find an accountability partner
Say What? Fruit is Making Us Fat?
Is Fruit Making Me Fat?
Excessive consumption of fructose, which is the sugar found in fruit, is the #1 sugar source causing obesity in America. But fruit IS NOT making you fat! Fructose in the form of high-fructose corn syrup found in sugary beverages and processed foods is the leading cause of obesity in Americans.
TLDR… eat the fruit!!
Sign Up! Get Back on Track with Your Nutrition
Get back on track after the holidays with our four-week Nutrition Jump Start beginning on January 13. Blue Eagle members and your friends are all invited to join us.
Top 5 Ways to Recover After Your Workouts
💙 Nutrient-Rich Meal.
🦅 Hydration.
💙 Hot Bath/Heating pads.
🦅 Rest and Sleep.
💙 Active Recovery.
Which has More Protein: Peanut Butter or Bread?
💙 Confused about reading nutrition labels?
🦅 How to tell if you're eating protein, fat, or carbs (hint: you're probably wrong)
💙 How can peanut butter keep you from reaching your goals?
3 Terrible Ways to Prep for a Workout, and What To Do Instead
💙 Confused about what to eat or drink before a workout?
🦅 What is the best warm-up to do before your workout?
💙 How do you put a plan in place?
5 Nutrition Myths that Need to Die to Lose Weight
💙 Struggling to lose weight even though you eat well?
🦅 Do you know where you learned the nutritional tips you're following?
💙 You may have fallen into one of these five traps
Constipated? Here's Why And What You Can Do About It
Preventing and Treating Constipation
💙 4 Ways to get your digestive system flowing again
🦅 What causes constipation?
💙 Why does traveling seem to cause constipation?
What Supplements Should You Take?
Performance Enhancement. Athletes and individuals engaged in physical activities may benefit from supplements that enhance performance, such as protein powders, creatine, or branched-chain amino acids.
What about Caffeine?
💙 What are the impacts of caffeine?
🦅 How much caffeine is too much caffeine?
💙 What are the best sources of caffeine?
🦅 What sources should be avoided?
23 Ways to Sneak Protein into Your Diet
There are plenty of tasty ways to sneak in that protein!
Try adding lean protein sources to your favorite meals. For example, toss some grilled chicken or tofu into your salad, blend a scoop of protein powder into your smoothie, or mix beans into your pasta dishes.
Have You Ever Bought a Cow?
There are many benefits to buying a pasture-raised cow to eat. Here are some of the most important ones:
Better taste. Grass-fed beef is generally considered to have a better flavor than grain-fed beef. This is because grass-fed cows have a higher concentration of conjugated linoleic acid (CLA), which is a type of fatty acid that gives meat its flavor.
Where Should You Not Put a Fruit Bowl?
Here are some places where you can put a fruit bowl:
On the kitchen counter… This is a good place to put a fruit bowl because it is visible and accessible.
Hate Cooking? Easiest Ways to Prepare Veggies
Raw veggies. Raw vegetables retain most of their nutrients. They have more fiber, more antioxidants, and are low in calories…
How to lose the last 5 lbs???
Be patient. Losing the last 5 pounds can be tough, but it's important to be patient and persistent. Don't get discouraged if you don't see results immediately. Just keep at it and you will eventually reach your goal.
Make small changes. Don't try to overhaul your entire diet and exercise routine all at once. This is a recipe for failure. Instead, make small, sustainable changes that you can stick with over time.
Track your progress. Keeping track of your progress is a great way to stay motivated and on track. There are many different ways to track your progress, so find a method that works for you and stick with it.
Talking Breakfast with a Nutrition Coach
Breakfast is important for weight loss and muscle gain. When you skip breakfast, you're more likely to overeat later in the day. Eating breakfast also helps to boost your metabolism and give you the energy you need to power through your morning.
There is no one-size-fits-all breakfast. What works for one person may not work for another. Experiment with different breakfast foods and find what works best for you. Some people prefer a high-protein breakfast, while others prefer a high-carb breakfast.
Don't be afraid to get creative with your breakfast. There are endless possibilities when it comes to breakfast. You can make a smoothie, eat oatmeal, have eggs, or even have a protein shake. Get creative and have fun with it!
Here are some additional tips for making the most of your breakfast:
Choose nutrient-rich foods. When you're choosing breakfast foods, look for foods that are high in protein, fiber, and vitamins. These foods will help you feel full and satisfied, and they will also provide your body with the nutrients it needs to function properly.
Make breakfast part of your routine. Just like you wouldn't skip brushing your teeth in the morning, don't skip breakfast. Make it a habit to eat breakfast every day.
Don't be afraid to ask for help. If you're struggling to figure out what to eat for breakfast, talk to a nutritionist or registered dietitian. They can help you create a breakfast plan that meets your individual needs.
Enjoy Clean Wine from Scout & Cellar with Lisa Moody
Scout & Cellar is a new wine brand that focuses on making clean wines. Clean wines are made without added sulfites, which can be harmful to some people.
Lisa Moody is a wine expert who is passionate about making clean wines that are both delicious and healthy.
Scout & Cellar wines are available in a variety of styles, so there is something for everyone to enjoy. The wines are also affordable, so you can enjoy a glass without breaking the bank.