This post is sponsored by Great Lakes Wellness, however all opinions, comments and enthusiasm are my own.
Collagen, it’s really become the supplement darling of the health & fitness crowd lately (me included), and for good reason!
Read on to find out what collagen actually is, the benefits of using it (especially for a master athlete), my favorite was to incorporate it into my daily routine, and more about the brand I’ve been using (Great Lakes Wellness). Continue reading
Guzzle before Goodies: Drink a big glass of water and, if the meal or party is going to start after a scheduled meal time, eat a protein bar or other small protein-rich snack (around 200 cal) to tide you over. Time after time, I’ve read “eat a meal before heading out” as this will fill you up so that will not be tempted to overindulge on drinks and goodies at a holiday party. Um, unless you have willpower of steel, this doesn’t work – at least not for me. I always end up giving in with the “what the heck, it’s only once a year mindset” and, while it’s okay to splurge every now and then, but having consumed a full dinner (even if deemed “healthy”) just means you’ve gotten a head start on over-eating.
The Gift of Protein: Make sure you are not just using your entire calorie budget on all the wonderful baked treats of the season at the expense of eating enough protein. While pancakes, homemade breads, cookies, pies and more deserve a little attention this time of year, you can’t fuel a healthy lifestyle without adequate protein. Aim to get at 25 to 30 grams at EVERY meal, starting with breakfast, and also a couple 10 gram-ish protein snacks if you’ve been active during the day. Research has shown that consuming adequately timed and spaced protein not only helps with muscle management, but can moderate hunger and help you avoid over-snacking later in the day or evening.
By the way, you have to check out my new Sheet Pan Maple Beef Sausage recipe — it’s a less mess, less stress way to make a batch of protein for a holiday crowd. It tastes yummy and sure beats slinging bacon or links all morning.
Moderate your Mixology: Drink in moderation or, even better, don’t drink alcoholic beverages, heavy eggnogs or sugary punches at all. Wine, beer and other adult beverages are very high in carbs and calories, partying all night will take its toll in so many ways . . . I won’t preach. If and when I decide to have a drink, I limit myself to one and then turn to sparkling waters with a splash of juice or infused with fruit. I have also turned ONE drink, into two by halving the liquor or wine portion and topping off with a low-cal liquid.
Exercise Anywhere: Regardless whether stuck in a car travelling or in your mother-in-law’s lair, find a way to move about and sneak in a little exercise – even if just in 5 minute increments. We always pull over every hour on the road (for potty stops) and to bust out some roadside jumping jacks and burpees – I’m not kidding. When visiting relatives and out of your normal fitness routine, suggest that the group head out for a walk to see holiday lights or start up a friendly game of flag football. There are also lots of home workouts that need little or no equipment when snowed it. Also, check out my 40 Fitness Hacks for the Holidays or my Wrapping Paper Tube Workout – a graphic below, but also a video (seriously)!
Let Go of the Guilt: Despite the tips, the biggest tip is to enjoy the season and the quality time with family and friends. Many of us striving to live in the healthiest way we know how, often forever deny some of our past pleasures. If you want a slice of chocolate cake, have it! If you want a steaming mug of strawberry honey white hot chocolate, have it! If you’ve missed a few days or even a week of your normal workouts, fuggetabout it! We all deserve a break and time to recharge – a short time of splurging and relaxing over the holiday season isn’t going to set you significantly back (if at all).
What are your holiday plans?! What are you doing to stay active? What is your favorite splurge (mine is banana bread with absolutely no healthy modifications 😉 Please share in the comments – XOXO, Jennifer
Let’s get real. Even as fitness aficionado, it’s not easy, nor realistically possible, to eat clean and healthy 100 percent of the time. But, the mindset that it’s just fine to eat clean 80 percent of the time and the other 20% doesn’t matter at all, rubs me a little the wrong way. Yet, it’s so popular – the “80/20 Principle” is pervasive all over the Internets, Twitter, Instagram, other social media and even t-shirts!
The other 20 percent DOES matter – it’s 1/5 of your daily consumption! Do you drive your car with reckless abandon 20 percent of the time? Do you only balance your bank account 80 percent of the time? While, I think it’s fine to treat yourself to more indulgent foods as part of a healthy lifestyle that includes plenty of exercise, it’s still important to make sure those treats are made with better ingredients – whole foods or unprocessed (or very minimally processed) foods, as much as possible. Dark chocolate is a favorite treat of mine, as is ice cream with whole food ingredients. If you do break and eat freaky foods like Velveeta queso and Diet Mountain Dew (like I did on my recent beach trip), don’t freak and throw out the baby with the bathwater– just get back on track at your next meal. When I’m really being conscience of what I’m eating on a regular basis, even these little wobbles don’t add up to anywhere near 20 percent.
Sunrise yoga fueled by BETTER FOOD!
Eating better makes you feel better, and when you feel better you have energy to conquer your goals — for me, that’s new yoga poses, obstacle course races, marathon running and more. Better food starts with simple, fresh ingredients free of artificial preservatives, sweeteners, colors and flavors and other nasty stuff that requires a chemistry degree to pronounce – that’s why I love to work with organizations like the Texas Beef Council, the National Watermelon Promotion Board and Litehouse Foods. Recently I found out that Panera Bread is tidying up their already pretty darn clean menu. I’ve always enjoyed stopping into this casual spot for a quick meal after the gym, with the kids for a healthier lunch, and even to pick up salads to-go for a busy weeknight dinner.
Panera has always been a more mindful solution than grabbing burgers and fries at a drive-through, they are known for seasonal ingredients, whole grains and well-balanced plates (would you like an apple with your sandwich?!). Also, I’ve always appreciated the transparency about each menu item’s calorie count and nutritional information. Well, the good just got better and most menu items including salads and dressing are made without artificial sweeteners, colors, flavors and preservatives. The company created a No-No List including chemicals, additives, high fructose corn syrup, and artificial trans fats, etc. (more than 150 ingredients in total) and is currently in the process of removing all of these from their offerings by the end of 2016. I’ve put all the no-no ingredients in a graphic for you to print out or pin.
Yesterday, I enjoyed a Strawberry Poppy Seed and Chicken Salad for lunch – it was really too pretty to eat, but I did! It was topped with chicken raised without antibiotics, romaine, fresh strawberries, blueberries and pineapple, mandarin oranges and pecans with fat-free poppy seed dressing with no preservatives or funky stuff.
The entire full-sized salad has just 350 calories and yet 29 grams protein – now that’s a lean and mean deal! They have lots of other equally delicious and nutritious options like the new Power Kale and Chicken Caesar topped with handmade Parmesan crisps.
What do you think about the “80/20 Rule” ? Have you ever been to Panera? What is your favorite menu item to order?
Have you noticed that for the last couple years PROTEIN has been the big buzzword in food and nutrition?! Typically, I’m not one to blindly follow trends, especially when it comes to how I’m fueling my body. However, I KNOW from experience that getting enough protein is important to my health and well-being – and also performance and recovery as an athlete.
This is about 100 three-ounce servings of beef!
So you may be wondering how much protein is enough and when should I eat it? Well, how much protein you take in depends on your size, age, gender and activity level. Because of my fairly intense fitness routine, I aim to eat about 100 grams of protein per day – that sounds like a lot, but really you’d be surprised at how quickly it all adds up. For example, a 3-oz (deck of cards size) serving of beef has about 25 grams of protein and 8-ounces of Greek yogurt has nearly that much protein too, topped with a sprinkling of chopped almonds or hemp hearts.
I bet many of y’all are already getting enough protein, most Americans do. However, the timing of protein is one area where many of us fail – it’s best to spread out your protein over the day rather than skimping through breakfast and lunch and over-consuming at dinner. Experts recommend eating 25-30 grams of protein for breakfast, lunch and dinner, along with one or two protein snacks if you have additional needs.
Consuming the optimal amount of protein at the right time helps with weight loss goals by reducing mindless snacking, building muscles after a workout and protecting muscle mass. I think this infographic sums it up nicely.
To get you off to a great start in the morning, I’ve rounded up a week’s worth of protein-rich recipes for breakfast — from omelets to smoothies, there’s sure to be something that pleases everyone. 
Recipes starting top left and moving clockwise.
I would love for you to join me in the 30 Day Protein Challenge, sponsored by The Beef Checkoff -(visit BeefItsWhatsForDinner.com and TXBeef.org). This informative, supportive, step-by-step 30-day plan will help you get a balanced amount of protein at each meal. You’ll learn how take control of your appetite by working your way up to eating 30 grams of protein at every meal for one month. They have lots of great recipe ideas and tools for success!
What are your favorite ways to start off the morning with protein?
This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and DripDrop®, but all my opinions are my own. #pmedia #DrinkDripDrop #DripDropHydrates http://my-disclosur.es/OBsstV
Keeping my family hydrated sometimes seems like a full-time job, especially in the unrelenting summers of Central Texas when the heat and humidity never let up. It’s easier to tell that I need to top off my tank when it’s 95 degrees, I’m drenched in sweat and my socks have become sponges. My running friend and I regularly weigh ourselves before we head out on a run (holding the bottle of water we plan to drink) and then again once we return (holding the empty bottle). The difference between the two weight checks is how much additional fluid was lost and serves as a gauge for how much to drink afterward.
Stopping to refuel with Drip Drop Hydration at mile 18 of a marathon.
But in the cooler months, staying hydrated is often harder for me. That sounds counter intuitative, but it’s true. Even though I don’t perspire at as high of a rate, I’m still sweating . . . . and my brain indicators for thirst are turned off because I get cold very easily. And, if the weather is really cold, sweat can form into vapor before it even has a chance to settle on the skin. One of my worst dehydration experiences was during a marathon in the pouring rain and temperatures in the upper 30s to low 40s. Boy, I learned a lesson there.
Just on normal days, the average person loses about 8 cups of water — and this doesn’t include the extra needed if you are exercising. If water isn’t replaced, your heart has to work harder and other organ functions deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting. Dry mouth, chills and flushed skin are other clues.
One way to check if you are in a state of dehydration is to pinch the skin on the top of your hand and pull it up a bit. If it doesn’t return quickly to its normal flat state, you could be dehydrated. However, I think a quick peek in the pot is a more reliable way to gauge hydration levels – is your urine pale and clear (good) or dark and murky (bad). I put together this “Fifty Shades of Pee” chart to help you decipher whether you are in danger of dehydration. Tape it next to the toilet paper roll – ha!
One product I’ve been using to keep myself hydrated during long runs and races is DripDrop® Hydration Powder. It’s a safe, medical-grade hydration product you can buy at your local CVS on the baby aisle. Available in Lemon Flavor or Berry Flavor, DripDrop® Hydration Powder comes with 8 individually packaged servings per box. It’s really easy to stash a couple in a gym bag (or even folded over in a running shorts key pocket) to mix into a plain bottle of water when the need to refuel arises. You can read more about the product and the science behind it here.
It’s perfect for taking along to kid’s sporting activities, too. The American Pediatric Association advises that children should be replenishing fluids every 20 minutes during sports — 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds). This is in addition to drinking water before and after practice, too.
Drip Drop Hydration for Lacrosse Practice
DripDrop® Hydration Powder is an easy and cost-effective way to stay hydrated when the flu or stomach bug hits – my kids like the way it tastes and the product is safe for children over age 1. I hope your family escapes illness this winter (we all had the flu at Christmas, ugh) – but if you do get sick, head over to the baby aisle at CVS drug store for some DripDrop® Hydration Powder. And, don’t forget to monitor your 50 shades of pee.
Save $1.00 off with the purchase of any ONE (1) box of DripDrop Hydration Powder with DIGITAL COUPON available 1/25/15 – 2/21/15. Get your print at home coupon here while supplies last –
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