April 2017 - Studio ME Fitness

April 2017

Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

 

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

 

Breakfast Food #1: Eggs

 

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

 

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

 

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

 

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

 

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

 

 

Breakfast Food #2: Nuts and/or Seeds

 

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

 

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

 

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

 

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

 

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

 

Breakfast Food #3: Veggies

 

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

 

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

 

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

 

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Veggie Omelet Recipe

Serves 1

 

 

 

 

 

 

 

Ingredients:

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers and/or spinach)

dash salt, pepper and/or turmeric

 

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

 

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

 

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

 

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

 

Serve & Enjoy!

 

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 

References:

 

http://www.precisionnutrition.com/eggs-worse-than-fast-food

 

http://www.precisionnutrition.com/encyclopedia/food/eggs/

 

https://authoritynutrition.com/eating-healthy-eggs/

 

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

Everyone has story…Meet Molly

Molly became a member of Studio ME over one year. I still vividly remember the conversation with her that very first day at the Studio. I left the meeting with her that day feeling blessed and thankful that I had the opportunity to start Studio ME and build a community that wasn’t just about fitness or working out but life and making each person stronger both physically and mentally than when they walked through our door. Molly, you are an amazing, strong and powerful woman! We are so grateful to have you as part of our crew and in our lives!

 

Do something today that your future self will thank you for”. Those are the words that I saw on the wall when I first visited StudioME, and a little over one year since I became a part of the crew, they couldn’t be truer. I have struggled with anxiety my whole life. Most of the time I like to think I have it pretty well controlled, but there are times that it stops me from meeting new people, going new places and doing the things I want to do. About this time last year, I was in the middle of a pretty anxious time in my life. My doctor encouraged me to start working out regularly because the benefits of exercise on stress and anxiety are well documented.

I had seen more and more stories about rowing and how it was the hot new trend in the workout world. I was intrigued and curious to try it. I googled places to row in Minnesota and began the search for a cool new workout. Because of my anxiety, it was important to me that the gym I chose be welcoming and not intimidating. While I’m sure many of the small gyms in the area try very hard to make everyone feel at ease, the fact that StudioME put that feeling into words right on their homepage encouraged me to try it out. It took 2 months before I worked up the courage to email Megan. She met with me one-on-one after a class one weekend to show me the ropes of rowing and I was hooked. Going to my first class was nerve racking and for a while, I stuck to the same few classes with the same instructor while I found my footing.

Over the next year, I challenged myself to branch out into new classes, new days and new times. It has been totally worth it! Classes at StudioME have helped my push myself to new places and mindsets I once thought I could never achieve. Towards the end of last year, when my anxiety was high again, I fell off going to classes. At the beginning of February I challenged myself to workout four times a week until I go on vacation in June. And I’ve done it so far! Not only has going to the gym four times a week helped my anxiety levels, over the past month and a half, I’ve set some new PR times on the rower! The best part is hearing everyone else in class cheering me on and celebrating wins with each other, no matter how small. So the me-of-today is so, so proud of the me-of-one-year-ago for letting StudioME help me be the best I can be!”

Five Cholesterol Myths and What to Eat Instead

Five Cholesterol Myths and What to Eat Instead

 

You knew there was a bit of an over-emphasis (border-lining obsession) about cholesterol, right?

 

Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is.

 

Myth #1: “Cholesterol” is cholesterol

 

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite!

 

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

 

They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

 

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

 

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

 

Myth #2: Cholesterol is bad

 

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

 

Talk about an important molecule!

 

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

 

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

 

Myth #3: Eating cholesterol increases your bad cholesterol

 

Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

 

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

 

Myth #4: Your cholesterol should be as low as possible

 

As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

 

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

 

 

 

Myth #5: Drugs are the only way to get a good cholesterol balance

 

Don’t start or stop any medications without talking with your doctor.

 

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

 

Guess what does?

 

Nutrition and exercise, baby!

 

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

 

Don’t worry the recipe below should help you add at least another salad to your day.

 

You can (should) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

 

Summary:

 

The science of cholesterol and heart health is complicated and we’re learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

 

Orange Hemp Seed Dressing (to go with your salad)

Makes about ¾ cup

Ingredients:

  • ½ cup hemp seeds
  • ½ cup orange juice
  • 1 clove of garlic, peeled
  • dash salt and/or pepper

 

Instructions:

  • Blend all ingredients together until creamy.
  • Serve on top of your favorite salad and Enjoy!

 

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

 

 

 

 

 

 

 

 

 

References:

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/