Lifelong learner

It's been a while since my last post. Let's be honest. I was planning to post a blog every week. But, well, life. Yet another opportunity to learn a little something about myself. This week all week I've been doing lots of reading, getting in some continuing education credits and also learning a little bit more about myself.

Last week about the middle of the week I started feeling really tired. Like not the "I got up too early" kind of tired. The "woah, something is really wrong here" kind of tired. Luckily for me, just on the other side of the door to my studio, is Walnut Street Health & Wellness! So, I walked over and Angela Christner, ARNP, said she was going to run some tests to see what was going on. A nap wasn't going to fix this kind of tired. As a fitness instructor, I work out....a lot. But, I naturally am full of energy so it's not normally an issue. As the weekend progressed and we were waiting for bloodwork to come back I kept feeling worse. I kept feeling like I was floating above my body. It was so strange. So, here's the thing., I had been so focused on starting the business that I was letting nutrition fall to the back burner. I wasn't doing the things that I coach others to do. I realized that in my head, I kept telling myself that I would figure out nutrition soon, right now, I just needed to get "all of the things" done. So, I lived on not much real food. Protein bars, nuts, the occasional salad, an unwhich from Jimmy John's here and there, you get the picture. When the blood work came back, I was extremely deficient in Vitamin D, my blood sugar at 10 in the morning was very low and I was borderline anemic. WOAH! How did that happen?! It happened because I wasn't feeding my body real food every few hours to keep up with the demands that I was putting on my body. So, it took that to make me step back and say, I can't keep saying "I'll figure it out later". I need to figure it out now!

4:45am breakfast of oatmeal and protein powder

So, starting the very next morning, I started replacing that protein bar with oatmeal and a scoop of protein powder, one day I added a little bit of PB2 as well. And I've set my intention on doing the right thing right now.

So , in light of all this food talk, I thought I would give you some thoughts to "chew on". (who doesn't love a bad pun?)

Carbs=Fuel--I know carbs get a bad rap these days, but they are the primary fuel for your brain and they fuel your high intensity activities! Aim for carbs that are minimally processed and have at least 3 grams of fiber per serving.

Proteins=Build. If you want to build muscle or maintain muscle, you need to be sure you are getting enough protein. ACSM guidelines suggest .5-1 gram of protein for each pound of body weight. If you are active, getting a few more candles on the cake or trying to lose body fat, move towards the higher amount.

Fats=Protect--Fats are not your enemy either! They protect your brain and they help you repair your joints, organs, hair and skin. Fats are also what helps you feel full and help keep your blood sugar from spiking and dropping like you are on a roller coaster. Make sure you eat mostly unsaturated fats though.

Veggies and Fruits=Prevent. You knew this was going to be on the list. There is a reason you find it on every list out there! You have to eat a wide variety of vegetables and fruits to support your body with natural vitamins, minerals and antioxidants. Go for lots of different colors. Spice it up with herbs and spices!

Hydrate! You don't necessarily need to follow the 8,8oz glasses of water a day rule, you can calculate a 1/2 oz to 1 oz of liquid per lb of body weight every day. It aids in mental clarity, increases your energy and it helps you move better!

(ACSM 2018 Guidelines and EXOS Nutrition)

So, I'm off to go drink some water. Why don't you join me and get a glass for yourself :)

Thanks so much for reading!