High Intensity Workout Supplement Guide

sherylwestestg on June 23, 2017

High Intensity Workout Supplement Guide

This guide is not for beginners; this is made for athletes and or people who are very consistent with their training. Their training is combination of both weight lifting and cardio vascular movements.

Working out is great for the body but not an excuse to eat more than we should. It is there for us to maintain a healthy lifestyle, we can’t choose to use is it a crutch. A balance of essential nutrients given by Sheryl and smart physical activity will be your recipe for success!

Pre-Workout Meals
Pre-workout meals are essential for your body’s endurance and performance. Our body’s main source of fuel is carbohydrates; therefore the nutrients we select before a workout should be carbohydrate dense. Sometimes this gives people the idea we can eat anything we please before a workout, but this just isn’t the case. Fueling the body properly is the key to great training but also a healthy balanced life style.

These are just a few options; these options are for people who are training at high intensities. Your pre- workout meals can vary in a multiplicity of ways depending on gender, weight and lifestyle goals.

Here are some good options for pre-workout meals:

  • ½ cup of oats with ½ cup berries & 1 tablespoon honey or 1 packet stevia (breakfast option)
  • 1 egg, 2 whites with vegetables & two slices whole wheat toast (breakfast option)
  • 4oz lean meat (fish/poultry), ½ cup brown rice & 1 cup vegetables (Dinner Option)
  • 1 flat out wrap with 4 slices of turkey, 1 tablespoon of hummus and 1 banana (Lunch Option)

Post-Workout Shakes

After a strenuous workout we find ourselves feeling very hungry or sometimes even famished. This doesn’t give us the entitlement to go and eat anything that comes to mind. We must be conscious of our post workout choices and choose healthy options that not only will refuel our muscles but keep the number on the scale down as well. Our body’s main building blocks are proteins. After a strenuous workout our body needs them in order to rebuild and replenish. This is why a protein shake is a great option to have right after leaving the gym. While protein shakes are great some can be high in calories, fat and sugar. These shakes are made for people who are trying to gain mass. For people who are trying to lose weight there are other options that will replenish and rebuild your muscles, but also keep those pesky pounds off. Some of these options include….

  • Fit Miss Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
  • Nutribiotic Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
  • Quest Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred

Written by:
Dianna Thomas
Sheryl Westerman’s Intern

HOW TO INCREASE YOUR METABOLISM

sherylwestestg on March 16, 2017

Metabolism is the rate at which your body processes the food that you put into it.
If you are trying to achieve weight loss, increasing your metabolic rate will help

WHAT HAS MADE YOU SO FRUSTRATED

The commercialism surrounding “metabolism-enhancing products” has made it much more difficult.

To separate fact from fiction and from advertising that is out there. Here are simple strategies that have shown to be effective

1.Increasing your metabolism with diet

2.Eat small meals frequently throughout the day. If one extends the time between meals, your body could go into “starvation mode”, which decreases your metabolism as a means to conserve energy and prevent hunger. (starvation) In addition most people will generally eat less overall when they eat small, frequent meals,

3. Choose lean protein. Eating a diet that is rich in lean proteins will increase your metabolism, because it takes more energy for your body to digest the protein. Choose lean proteins like eggs chicken, turkey, fish, lean meats, and tofu.

4.Drink plenty of water. Studies have shown that by increasing the amount of water that you drink

You can also increase your metabolic rate by 40%. This increase may be a result of your body’s attempt to heat the water that you are ingesting, but the reason for the increase is unclear

5. Drink green tea. Combining, green tea with diet and exercise can also help.

6. Some people believe that a tablespoon of Braggs appel cider vinegar mixed with water could help. Available at most grocery stores.

7.Also Kevita, a probiotic drink, drink 8 oz (Kevita- Chili Cinger Lime- Apple Cider Vinegar) Available at Whole Foods

8. When waking fresh lemon juice with hot water

9. Mix 6oz of cranberry juice (not from Concentrate) with 36 ounces of water. (You may use a small amount of stevia as it is very tart).

10.You could purchase (dried hibiscus leaves) a well know natural diuretic which originates from

From Mexico. It is called JIMICA . It can be found at most international farmers markets, or Mexican grocery stores. It is tart so can sweeten with a little stevia.

11.Follow a healthy diet, not a crash diet, it will dramatically restrict your caloric intake, which can have a negative effect on your metabolism. In the beginning you will achieve some initial weight loss from a crash diet. However, crash diets ultimately slow down your metabolism. Crash diets can also cause you to become deficient in some important nutrients you need. So the more consistent you are on a good healthy plan the better results you will get. Going up and down on the scale will never give you the results you wish for. We must not kid ourselves its simply called REALITY AND PERCEPTION.

Determine what is influencing your metabolism.
Your metabolism is affected by a variety of factors.
There are several factors that u can control and change, and some factors that u cannot control.
TRY not to eat after 8pm
GENDER – Men generally burn calories more quickly than woman because they have more muscle mass .
Hereditary – you can inherit your metabolism genetics
Exercise – get at least 30 minutes of aerobic exercise every day. Aerobic exercise burns calories while you are doing it. And keeps your metabolism elevated even after u finish. If you have had a hard time fitting in 30 minutes at once, do your aerobic exercise in smaller intervals, like 5,10 or 15 minute sessions. Everyone can find some time during the day. During your lunch time take a brisk walk around your office complex. Add strength training. Building muscle helps raise your resting metabolism as well as strengthen your bones. A pound of muscle burns calories per day, while a pound of fat burns only 2 calories per day.
Muscle burns more calories than fat does. So the muscle you build the higher your resting metabolic rate will be.
Extra ways to get more exercise
The more you move the higher your metabolism will be , so look for small opportunities to move more

As you go through your day. Take the stairs, instead of the elevator, park further away from the entrance to where you are going. Steer clear of over the counter diet and pills and other quick fixes . The products may seem like they are too good to be true, BECAUSE THEY ARE. They are not regulated by the FDA and there is NO guarantee that u will even lose weight. Some of them may be dangerous due to the high levels of caffeine and other ingredients. Do not go to health stores and ask them what to take, they will sell you hundreds of dollars of horse pills. When you do go to a health store, go with a specific list, like probiotics, calcium with vitamin D, Iron, Vitamin D, or whatever nutrients you think you may be lacking. Ultimately, if you are eating a balanced diets, supplements are not necessary.

If you work hard at your diet and incorporate some of these suggestions it will help you achieve your goals. In some situations people do all they can, and for whatever reason their weight loss is very slow. So its takes patience and determination to succeed, NO MATTER WHAT.

YES YOU CAN DO THIS

Thanksgiving Nutrition: Recovering after the pie is gone

sherylwestestg on November 28, 2016

There comes that moment around 9pm on Thanksgiving Day when many of us think, “Wow! I ate a lot of food.” So how do you recover from your day of eating without feeling like you have to turn to dieting extremes for the next week? Here are a few tips:

1. Start Thanksgiving Day with a workout
Start your day with a workout to kick up the calorie burn. After dinner, why not Incorporate a family walk or touch football game? Start a new tradition! Anything you can do to increase your metabolism on Thanksgiving day is a plus.

2. Wake up the next day with a fresh start
Okay so lets say you know you didn’t make the best choices on Thanksgiving and you just need to start fresh on Friday. The worst thing you can do the day after Thanksgiving is skip breakfast. Perhaps you overate late into the night on Thanksgiving so you don’t feel hungry at all for breakfast. Focus on high-protein options: Greek yogurt, eggs, protein shake. Stick with protein to provide yourself with slow-burning calories.


3. Start Friday with a workout
Remember that calories in vs. calorie out is based on 24hrs. So, any calorie burn on Friday is important to burn off Thanksgiving’s calories.

4. Hydrate
Drink plenty of water throughout the day on Friday to help your body metabolize and flush through all that food you just ate. Stay hydrated also just makes you feel better all around.

5. Keep the rhythm going
Once you start Friday with a good workout and a good breakfast, keep that rhythm going with a good lunch and dinner. Focus on healthy choices. How about a salad with chicken breast and fruit for lunch followed by salmon with roasted veggies and a baked sweet potato for dinner? I’m salivating already. Prefer to use Thanksgiving leftovers? Okay try turkey with veggies and a very small amount of cranberry dressing for lunch…or for dinner try turkey (or ham if that was your protein of choice) with sweet potatoes and veggies for dinner. Make a fresh salad to go with your leftovers.

Getting back on track is important after Thanksgiving because the holidays have only just begun! So enjoy the food  but be ready to commit to your goals once again as the day comes to a close.

Cut back on the alcohol

sherylwestestg on October 21, 2016

It is important to follow guidelines for sensible drinking because too much alcohol can cause serious damage to your health and put stress on your heart.

As a general rule:
Men should consume no more than 2 units per day, with at least 2 alcohol free days per week.
Women should consume no more than 1 unit per day, with at least 2 alcohol free days per week.
1 unit= ½ pint of ordinary-strength beer, lager, or cider
a small glass of wine (4-8 fl oz.); a single measure of spirit or a small glass of fortified wine such as sherry or port.

My philosophy

sherylwestestg on October 21, 2016

I try to do everything 100 percent. When I am busy, I am bust 100 percent. When I need to rest, I rest 100 percent.

To help maintain your body’s optimal health, rest is part of the equation.

Remember:
Eat well to nourish your body
Exercise and move around as much as you can
Rest! Proper sleep and rest helps the body to recover and create new energy

Eat the Rainbow

sherylwestestg on October 21, 2016

Red: tomatoes, watermelon, and red bell peppers contain the essential nutrient Lycopene.

Orange: Mangoes and oranges contain plenty of vitamin C, and carrots and sweet potatoes are rich in beta-carotene.

Yellow: pineapples and yellow bell peppers contain lutein(a form of antioxidant), and bananas provide potassium, which helps to prevent heart rhythm irregularities.

Green: broccoli, cabbage, Brussels sprouts, and watercress contain folic acid, which helps to maintain healthy arteries.

Blue: blueberries, blackberries, and prunes are full of healthy vitamins and anthocyanin, which helps circulation.

Indigo and Violet: beetroot, eggplants, plums, and red cabbage all contain powerful antioxidants.

Exercise

sherylwestestg on October 21, 2016

Food is nourishment and food is fuel. Eating healthy foods helps us think and assists our body to perform other basic yet incredible functions. However, food is meant to be burned. Calories are energy… remember that, calories are energy. Which is why it’s so important to not overeat. When the energy isn’t burned then it turns into fat, and that’s the trap many of us fall into.
Through the evolution of time our lifestyles have become more stagnant. Most of us sit at a desk all day and then drive home and are exhausted. Walking to work or the market isn’t always an option depending on where you live. Exercise doesn’t have to be scary or painful. A simple 20-30 minute walk or jog, or going for a swim or bike ride can really make a positive impact on your body and organs! When adding a little bit of exercise to your life at least 3-5 times a week, you will find yourself more energized, in a more positive mood, and more nimble.

Eating for nourishment

sherylwestestg on October 21, 2016

Eating should be a mindful practice where it serves to nourish your body and help sustain you into longevity.

A healthy diet isn’t a simple checklist of “good food” and “bad food.” Yes, there are some foods that do not add nutritional value but it’s important to keep in mind that everyone’s diet should be personal to them based off their lifestyle and how their body reacts to different foods. A great example is potatoes. Yes, in the form of chips, French fries, or loaded baked potatoes they can be categorized as bad. However, when cooked in a health way, potatoes are rich in vitamin C, high in fiber, are fat free, and incredibly versatile.

The key point to remember is the importance of portion control and eating in moderation. Too much of a “good food” can still create weight gain or other problems.

Healthy children

sherylwestestg on October 21, 2016

Children under 5 years old need more fat in their diet than older children. While it’s great to encourage children to eat fruits and vegetables, don’t let them fill up on fiber because they still need to leave room for fats and protein to provide the adequate calories and nutrients that they need for growth.

Great snack ideas for children:
Baby carrots, snap peas, red bell peppers, cherry tomatoes and cucumbers. As well as pita bread and hummus, or olives, or cashews.

Fast Food

sherylwestestg on October 21, 2016

Fast food doesn’t have to be exclusively for junk. Here are some tips for staying healthy while eating fast.

Choose grilled chicken over fried.
Always avoid mayonnaise.
Go for wholegrain sandwiches instead of pastries or pies.
Order a baked potato with beans or tuna, but no butter or mayo.
Air popped popcorn is better than fat-fried.
If you have to go for fish and chips, take the batter off th fish and eat only a small portion of the chips.