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De-Stress (not Distress) for your health!

Hello All!

Take a deep breath and relax while you read for your health.  

As we are coming up on this Memorial Day weekend and as many of you will be vacationing or just taking a breather and relaxing a bit more than usual, this is a perfect opportunity to share with you how important it is to relax and stay on track. Keeping up with your nutrition and exercise when vacationing or getting away for a bit is key and you will realize why.  So read and relax!  

Sleep effecting your stress levels...

As many as 47 million adults may be putting themselves at risk for injury, and health and behavior problems because they aren't meeting their minimum sleep need in order to be fully alert the next day. People in this army of the walking tired are more likely to sit and seethe in traffic jams, quarrel with other people, or overeat, according to the findings.


The conclusions the study suggest a direct correlation between more sleep and heightened daytime alertness with positive feelings that include a sense of peace, satisfaction with life, and being full of energy. Shorter sleep periods and greater indications of daytime sleepiness were related to negative moods such as anger, stress, pessimism, and fatigue.


The Link Between Nutrition and Stress:

Ask yourself this: when feeling overwhelmed, have you found yourself doing any of the following?

  • Drinking Too Much Coffee: When burning the candle at both ends, people often find themselves using coffee drinks to jump-start themselves in the morning, and a pattern of all-day coffee drinking often ensues.
  • Eating The Wrong Foods: Due partially to increased levels of cortisol, the stress hormone, stressed people tend to crave foods high in fat, sugar and salt. Think about it: how often have you turned to your good friends Ben & Jerry after a long, stressful day?
  • Skipping Meals: Another thing overly stressed people tend to do is skip meals. Have you ever found yourself rushing out of the house without a healthy breakfast (picking up a latte doesn’t count!), or realizing you’re starving in the late afternoon because you didn’t eat enough?
  • Mindless Munching: Conversely, stress also makes us prone to emotional eating, when we eat when we aren’t hungry, or eat foods that are bad for us. Have you found yourself mindless snacking on junk food, or eating when you aren’t hungry, because of stress?
  • Forgetting Water: With busy lives, it’s easy to forget to drink your water, In fact, a good portion of Americans drink no water, and get water only from soda or coffee. Do you get a full eight glasses per day, or even four?
  • Fast Food: People these days eat at home less than in generations past, as it’s easier to just drive through a fast food place or go to a restaurant than to go home and cook something. Unfortunately, this gets expensive, and is often unhealthy.
  • Crash Diets: Because of weight gain from stress, some people intentionally eat less food than they need, or try dangerous fad diets in order to lose the excess weight. Diets that aren’t balanced with fruits and vegetables, protein and healthy carbohydrates can often be bad for your health in the long run, even if they look attractive short term.

These unhealthy habits can affect our bodies in many ways. The following are only some of them:

  • Blood Sugar Imbalances: When we don’t eat enough food, or don’t eat healthy enough food (too little protein and healthy carbohydrates, too much sugar, etc.) we can experience blood sugar fluctuations. These fluctuations can lead to mood swings, fatigue, poor concentration and other negative consequences in the short term, and greater health problems like hyperglycemia in the long run.
  • Caffeine Side Effects: Too much caffeine can lead to poor concentration and decrease effectiveness, sleep disturbances, and increased levels of cortisol in the blood, as well as other negative effects.
  • Poor Health Outcomes: Poor nutrition can also lead to lowered immunity so you’re more susceptible to illnesses, both minor and major. As you can imagine, this can lead to other problems, including increased stress levels.

10 Ways to De-Stress Your Life: 
	•	Think positively.
	•	Believe you can!
	•	Fill your mind with uplifting images.
	•	Take care of yourself. 
	•	Get enough sleep
	•	Eat healthy foods.
	•	Exercise.
	•	Do something you really enjoy.
	•	Restore yourself.
	•	Live simply.
	•	Don't clutter up your life with too many things.
	•	Be cooperative.
	•	Stand up for your rights but resist wanting your own way all the 		time.
	•	Try to see another point of view.
	•	Get involved in a good cause.
	•	Feel like you are making a difference in the world, even if it's in a 		small way.
	•	Engage in Peer Support - share and receive.
	•	Live one day at a time.
	•	Make the most of the moment. 
	•	Yesterday is gone, and today will be, soon enough.
	•	Maintain balance.
	•	Devote time to all aspects of your life: spiritual, emotional, 			family, career, community, physical, mental, material.
	•	Give yourself credit where credit is due.
	•	Realize you can't do everything!


I hope you gained a little bit of insight on what the effects of stress are and how to help de-stress for your health! 
Join us for more information on this subject in our discussion at 12:45- 1:15pm on Friday. 

Live Healthy, Be Happy!
-Coach Mandy 

Drinking Water and Why?

Hey everyone!

Grab yourself a glass of water and drink while your read! You will find out why shortly. 
So STOP READING already and HYDRATE WHILE you read!!!!

Ok now that you're all set to learn why it is a wonderful thing you grabbed that glass of water that is in your hand right now, we shall get started!


About the Benefits of Drinking Water:

The human body is anywhere from 55% to 78% water depending on body size

  • Muscle consists of 75% water
  • Brain consists of 90% of water
  • Bone consists of 22% of water
  • Blood consists of 83% water

The functions of water in human body are vital. The water:

  • Transports nutrients and oxygen into cells
  • Moisturizes the air in lungs
  • Helps our metabolism
  • Protects our vital organs
  • Helps our organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies
  • Protects and moisturizes our joints
The Harmful Effects Resulting from Dehydration:
  • Tiredness
  • Migraines
  • Constipation
  • Muscle cramps
  • Irregular blood pressure
  • Kidney problems
  • Dry skin
  • 20% dehydrated – Risk of death

Recommended Daily Intake for Water each day:

0.5 fl oz x body weight in pounds=Recommended Daily Water Intake 

Things to consider that would increase your water intake:
-How active you are
-The climate you live in
-Your health status
-If you're pregnant or breast-feeding

Join our call to find out more details about drinking water on GoToMeeting.com on Fridays from 12:45-1:15! Hope to talk to you soon!

Live Healthy, Be Happy!
-Coach Mandy



About Your Nutrition Food Bank...

Hey there Nutri-Blaster's!

Hope you're having a great week and are looking forward to our meeting this Friday (12:45-1:15) live on GoToMeeting! Our topic this week is about your nutrition bank.  I will be explaining, in depth, the food bank options, other options that may not be on our list, and any previously asked questions and new ones as well!



To give you a brief overview of the nutrition food bank:

A-Proteins(Meat, Poultry, Fish, etc.)

B-Low Glycemic Carb (is under about 60 on the Glycemic Index and will not spike your blood sugar to high to increase cravings. )

C- High Glycemic Carb (is above 70 on the Glycemic Index and will increase your blood sugar and most likely increase cravings.)

D- Fibrous (veggies and leafy greens, etc.)

E1 Ancillary- mostly higher healthy fat foods that can be eaten 1x daily

E2 Ancillary- foods like spices, herbs, and some no fat dressings that can be eaten anytime through your day

E3 Ancillary- Cheat foods typically ranging from 0-2x/week (depending on what your program is set to)



Some Frequently asked questions:

1. How will I fit enough protein in my day if I'm not typically a person who consumes a lot of protein?
As an example, you can substitute, for convenience or if you do not like a lot of meats, a lean protein shake or pasteurized egg whites that are made into a shake or cooked. 

2. Does the post workout shake and fruit (nutrient timing meal) count as part of my calorie intake for the day?
No, it does not. It can be looked at as replenishing the body with necessary nutrients and electrolytes that have been lost during your workout.

3. When is the best time to have my "cheat meal" during my day?
Typically, we advise you to chose a time before dinner and not later than 4 hours before bed.  




Please join us on the live meeting for any questions or more clarification on the details of your nutrition food banks so you are able to thrive and succeed with your programs! 
We are here to help!

Live Healthy, Be Happy 
-Coach Mandy

Why Drinking Alcohol Makes you Fat!

Hey Everyone!

Now that summer is approaching and the parties and BBQ's are going to occur,  want to make sure you are educated on the topic of alcohol so that you will be able to make a good decision on what you will be consuming at these gathering--  Knowledge is POWER!  

There are many factors that affect weight loss, making the process more complicated than it may seem. The body produces different hormones in response to different types of foods and/or drinks. Losing weight is not only about calorie consumption but also about the types of foods and drinks consumed. Alcohol is one of the worst culprits when it comes to inhibiting weight loss because it disrupts the delicate balance of nutrition, fluid and hormones needed to lose fat.

A few pointers:
1. Alcohol boosts cortisol, a fat-creating hormone
2. Drinking often accompanies irresponsible eating
3. Alcohol is high in calories

So before you accept a drink again, remember some of these pointers and realize what your vision is and that you are on a mission to achieve your health goals! 

Carbs, Carbs, Carbs...Continued-Week 2

Hey Nutri-Blaster's!!!

I hope you all are having a wonderful week   

If you find yourself tied up at work a lot and your extra busy, still remember- you must put your health first don't let yourself fall behind on nutrition or getting in your cardio. You must remember how far you've come and if you're just getting started, you must remember that you have to start strong and make it a habit to never let there be obstacles between you and your fitness goals!!!

This week's Nutri-Blast "Topic of the Week" is going to be a continuation of last week's Carbohydrate presentation.  This week we will be talking about the following topics + more with also a Q & A at the end:

1. Fiber
2. Carbohydrate digestion/diabetes
3. Artificial sweeteners
4. Alcohol consumption

So be sure to join us from your computer or your smart phone on Go To Meeting @ 12:45-1:15pm on every Friday.  I'll be so glad to hear from everyone!

Live Healthy, Be Happy
-Coach Mandy

CARBS, CARBS, CARBS: the Good and the Bad!

Hello all of my Nutri-Blaster's! 

I hope you are finding yourself enjoying the summer weather in the springtime as much as me! Looks like beach time is sooner than we thought! We need to really kick things into high gear now that time is of the essence.  This is a perfect time to understand the details about carbohydrates: how important they are and how to use them to help you instead of hurt you in your program.  

5 Primary Functions of CHO 
in the Diet:
1. To supply energy to the body
2. To spare protein for tissue synthesis, growth and repair
3. To aid in the synthesis of nonessential amino acids
4. To promote normal lipid metabolism
5. To provide bulk (fiber) in the diet

Health Benefits of Healthy Carbohydrates in our Diet:
1. Prevent coronary heart disease and certain cancers
2. Lowers Cholesterol
3. Prevents Hemorrhoids, diverticulitis, appendicitis
4. Reduce risk of obesity

Join us in our weekly online live Nutri-Blast meeting to discuss this "Topic of the Week" in depth and stay for our Question and Answer Session following the presentation!

Live Healthy and Be Happy!
-Coach Mandy 

Protein Explained

Hey everyone! 

I hope your nutrition is as nice as the weather has been lately! If not, I would like to help you to get back on track or stay on track so that you may continue your success here at BodyBlast!
Just a reminder, if you haven't jumped on a call yet, we host a live Nurti-Blast meeting every Friday at 12:45-1:15pm.  This call is to help you communicate to us what is going on in your program good or not so good, and to address any problems or questions that you may come across during the course of your training.  
Nutri-Blast meetings are to help you communicate with other clients who are in the same situation as you trying hard to better their lives and health.  I encourage to not be shy, and reach out to one another for support and we have set up an easy way for you to do so!



PROTEIN DEFINED:

Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids.

—Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism.

—They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. 

 

6 Facts about protein:

1. Protein makes up your body's structure

2. Proteins are made up of amino acids

3. Protein digestion releases nitrogen waste

4. Inadequate protein intake damages your body

5. Most of the protein we eat is burned calories

6. many people have increased protein needs


* Join in on our online meetings @ GoToMeeting  for all of the protein facts to be fully explained to benefit you in your training!


Have a wonderful weekend and talk you all soon!

-Coach Mandy 

Protein "On-the-Go"

Hey guys,

How is everyone doing?  Spring is approaching and you know what that means... Summer is to follow!!! yay! Sunshine, the beach, and bathing suits, plus your leaner body to fit into that bathing suit...right? We all need to get serious about our nutrition, if you haven't already, and stay on track! We need to start on our "beach-bods" now! 

As we all have experienced being "too busy" to make food or if you have an emergency and you cannot prepare food in advance, everyone asks for some type of protein source that you can eat in a pinch. Well, I have done some research on what types of bars you could buy/prepare in bulk, and here  they are on the Nutri-Blast blog for your convenience!

Here are a couple of commercially-made protein bars that are the better ones I have found that are out there.  Of course, homemade, in bulk, is much better for you! 

2.  Detour Bars -     www.detourbar.com/findtherightbar.php 

Peanut Butter Fudge Protein Bar (clean eating)

Nutrition Info
  • Calories: 280.7
  • Fat: 14.1g
  • Carbohydrates: 13.5g
  • Protein: 28.0g

Ingredients

-4 scoops chocolate protein powder

-2/3 cup flax seed meal

-4 tbsp natural peanut butter

-1/4 cup water

-stevia or natural sweetener (optional)

-2 tbspn cocoa powder (optional)

Directions

-makes 4 servings

-mix all ingredients in a large bowl and stir. At first it may not seem like it is enough water, but keep stirring and it will eventually become a sticky blob of dough. Add 1 tbsp of water at a time if needed.


-divide mixture into 4 equal portions and place in separate pieces of plastic wrap placing them into bars. It's easier to shape them by lying plastic wrap on one side of a small casserole dish, pressing the dough into the natural shape of the dish.


-store the bars in fridge or freezer. Once solid, enjoy.

Number of Servings: 4

Recipe submitted by SparkPeople user DIANEMARY126.





Jamie Eason's Lemon Protein Bars

Nutrition Info
  • Calories: 50.4
  • Fat: 0.8g
  • Carbohydrates: 7.9g
  • Protein: 4.7g

Ingredients

*Oat flour, Arrowhead Mills, 0.5 cup 

*Pure Protein Powder - Vanilla Creme - 1 Scoop, 1 serving

Salt, .13 tsp 

Baking Powder, .25 tsp 

*Crystal Light Natural Lemonade, .5 serving 

*Splenda No Calorie Sweetener, 1/4 cup

egg white, fresh, 2 large 

Applesauce, unsweetened, .5 cup 

*Lemon Juice, 1 lemon yields

Zest 1 lemon

1/4 cup water

Directions

Preheat oven to 350 degrees.

Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.

Mix egg whites, Splenda, applesauce and water in a bowl.

Add wet ingredients to dry ingredients and mix together.

Spray pyrex dish with non-stick butter spray.

Pour ingredients into dish.

Bake 23 minutes.

Serving Size: makes 8 squares-serving 2 squares

Number of Servings: 8

Recipe submitted by SparkPeople user ANEWAMANDA.



Have a Healthy and Happy Week!!!
-Coach Mandy

WHY FAT IS GOOD FOR YOU

Key Messages with FAT:

      1. You need to eat fat to keep your body healthy, but not all fats are the same.

·          2. Try to choose fats that are good for your body.

·      3. Fats from fish, nuts, and seeds are healthy for your body. Limit fats from animal    sources, like butter, whole milk, and red meat

 

WHY DO WE NEED FAT IF WERE ALWAYS TRYING TO LOSE IT???

We need to eat fat for energy, to help us feel full, and because it provides nutrients like vitamin E. Our bodies need fat for nerve function, healthy skin and to protect our organs (fat acts like a cushion!).

  

Keeping Track of Fats!

Unsaturated fats are healthy fats. These fats are found in plant oils (like olive oil and vegetable oil), nuts, and fish. Unsaturated fats help lower the “bad” (LDL) cholesterol in the blood.

Saturated fats come from animal sources like dairy products (for example whole milk and butter) and red meat. Coconut and palm oils are also saturated fats. Saturated fats raise LDL cholesterol and can lead to heart disease and diabetes. Since whole milk is a major source of saturated fat in children’s diets, one easy way to lower their intake of unhealthy saturated fat is to offer skim or 1% milk.

Trans fats are created from plant oils through a chemical process called partial hydrogenation which makes them solid at room temperature. Trans fats are commonly found in stick margarine, processed baked goods like cookies, crackers, and other snack products, and fast foods. Trans fats are bad for your health and should be avoided! Buy snacks for your program that have 0 grams of trans fat on the nutrition label. But, also check the ingredient list! By law, products labeled as “0 grams trans fat,” are still allowed to contain up to 0.49 grams of trans fat per serving. Look for the words “partially hydrogenated vegetable oil” in the ingredient list; this means the food has trans fat.


Here is a recipe example of a healthy inexpensive fat addition to your diet:

This recipe would be (B+C+E1)

Salsa Fresca (Fresh Salsa)  

Adapted from: USDA SNAP-Ed Recipes recipefinder.nal.usda.gov

Level 1: No cooking required 

Serving size: 1⁄2 cup 

Servings per recipe: 24


Supplies:

Sharp knife, Spoon, Large Bowl


Ingredients:

Price per serving: 73¢ Preparation time: 20 minutes

12 chopped tomatoes

 1.5 finely chopped onions 

11⁄2 cups chopped cilantro or parsley 

 3 Tbsp lime juice 

Salt to taste 

1 14oz tub of guacamole

 2 10oz bags of corn tortilla chips or 2 12oz packages of whole wheat pita bread for dipping

Preparation:

Chop the tomato, onion, and cilantro(parsley).

Directions

1. In a large bowl, mix tomatoes, onion, cilantro, limejuice, and salt.

2. Serve1⁄2 cup Salsa Fresca with 1 Tbsp of guacamole and handful of corn tortilla chips or whole wheat pita bread.

Unit 4 © President and Fellows of Harvard College and YMCA of the USA.

Save Time and Money at the Grocery Store

Hello everyone! 

So, I feel like many people, myself included, find it hard to grocery shop in a timely manner, save money, and to stay away from the goodies! These are a few tips to help solve these issues.  

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed. Make shopping easier by following these guidelines:

  • Don't shop when you're hungry.
    You’re more likely to make impulse purchases on less nutritious items that cost more.
  • Make and stick to a shopping list.
    If you keep a running list at home of items that need to be replaced, you won't have to worry about forgetting anything.
  • Organize your list into sections according to the layout of the supermarket.
    This cuts down on time and the number of passes you need to make through the aisles.
  • Check for supermarket specials.
    These are printed in the newspaper or online. Plan your shopping trip around what is on sale.

If you are a single-person household, there are special ways to maximize your food dollars at the grocery store:

  • Buy frozen vegetables and fruit in bags.
    Take out what you need and freeze the rest.
  • Look for foods sold in single servings.
    You'll find juice, yogurt, frozen meals, soup and pudding.
  • Shop from bulk bins.
    So you can buy smaller amounts.
  • Talk to the butchers. Ask them, or the produce managers, for a smaller amount of prepackaged items.
  • Buy produce that keeps longer in the refrigerator.
    Broccoli, brussels sprouts, cabbage and carrots.
  • Buy small loaves of bread.
    Then, wrap and freeze bread you won't use right away.
-www.eatright.org

Welcome to Nutri-Blast!

Nutri-Blast is BodyBlast Advanced Nutrition System used by our Clients and Coaches. Nutri-Blast was developed over a decade of trial and Error "In the Trenches" R&D.

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Recent Posts

  1. De-Stress (not Distress) for your health!
    Friday, May 25, 2012
  2. Drinking Water and Why?
    Friday, May 18, 2012
  3. About Your Nutrition Food Bank...
    Tuesday, May 08, 2012
  4. Why Drinking Alcohol Makes you Fat!
    Monday, April 30, 2012
  5. Carbs, Carbs, Carbs...Continued-Week 2
    Tuesday, April 24, 2012
  6. CARBS, CARBS, CARBS: the Good and the Bad!
    Wednesday, April 18, 2012
  7. Protein Explained
    Friday, March 30, 2012
  8. Protein "On-the-Go"
    Tuesday, March 06, 2012
  9. WHY FAT IS GOOD FOR YOU
    Thursday, February 23, 2012
  10. Save Time and Money at the Grocery Store
    Thursday, February 16, 2012

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