Tag: fitness

Bulking vs. Cutting: Do you Know the Difference?

Posted on by Melody from Elevate Your Plate

Have you ever heard the words “cutting” or “bulking” before?

These words are often used to describe physique goals and are very much a part of the fitness vocabulary. But what exactly do these terms mean?

 
Bulking is a phase in which you take in more calories than you burn. This doesn’t mean a trip to In-N-Out every day. But rather, the goal is to increase muscle mass via a diet of lean protein, whole grains, healthy fats, fruits and vegetables. People most often combine bulking with heavier resistance training to help boost their muscle and strength gains. 
 
Cutting is a phase in which you create a calorie deficit by taking in less calories than you burn. The goal when cutting is to lose body fat while maintaining as much muscle mass as possible. While resistance training plays a role during a cutting phase, the focus is to lift weights at a lighter intensity than the bulk phase. Funny enough the diet focus is the same as with bulking, emphasizing lean protein, whole grains, healthy fats, fruits and vegetables.
 
With both phases, it is important to know how many calories you need to maintain your weight. From there, you will either add 500 calories to that number when bulking or subtract 500 calories when cutting. In both phases, eating adequate protein is important for building (bulking) or maintaining (cutting) muscle mass.
 
Each individual has different caloric needs, so it is important to work with a professional to help you determine those exact numbers. If you are looking to learn more about what your body needs to reach your health goals, apply to work with me via email or www.elevateyourplate.com.

Food Allergy vs. Intolerance: Do you Know the Difference?

Posted on by Melody from Elevate Your Plate

It seems like everyone has a food sensitivity these days. However, there is an increase in individuals who are self-diagnosing their food allergies and intolerances, or even worse, using a food sensitivity as an excuse to restrict important foods from their diet.

Researchers estimate that 32 million Americans have food allergies, including 5.6 million children under 18. However, an expert-led survey found that almost 50 million people THINK they have one. This number was after the survey’s strict criteria for labeling a food allergy as well as its exclusion of food intolerance symptoms from the study.

In order to determine whether someone truly has an issue with food it is important to first understand the distinction between a food sensitivity/intolerance and an allergy.
 
  • A food sensitivity (or intolerance) = a symptomatic response to a food that is usually caused by a digestive issue, such as not producing enough of a certain enzyme to properly break down a food. This can lead to symptoms such as: bloating, abdominal pain, diarrhea, or gas, but is NOT an immune response. (i.e IBS or lactose intolerance)
  • A food allergy = an adverse immune response to a dietary protein within a food. Basically, the body thinks it is being harmed from the particular food and causes a range of symptoms from mild (rash or itch) to more severe, life-threatening reactions such as difficulty breathing/anaphylaxis. (i.e Celiac Disease or nut allergy)
The major difference is that with a food sensitivity/intolerance you may be able to eat small amounts of the problematic food without trouble or mild symptoms, whereas with a food allergy you may be at a risk of a life-threatening reaction.
 
If you suspect you have a problem with a particular food(s), it is best to see an allergist or gastroenterologist. Never self-diagnose or remove key foods from the diet without consulting a Registered Dietitian first.

Food Spotlight: Artichokes

Posted on by Melody from Elevate Your Plate
Not only do artichokes make such beautiful centerpieces with their unique texture and flower-shape, but they also provide several health benefits.

History: Artichokes are one of the oldest cultivated vegetables in the world. They originate from the Mediterranean and Northern African regions and have been harvested since the 5th century BC. It takes 6 months for the buds to be ready to eat, however they can be harvested as many as 30 times a season, with their peak season being in both the Spring and Fall.

Nutrition Profile: Artichokes are high in fiber and are loaded with vitamins and minerals like Vitamin C, Vitamin K, folate, phosphorus, and magnesium. In fact, a medium artichoke contains almost 7 grams of fiber, which is a whopping 23-28% of the reference daily intake (RDI). They are one of the richest sources of antioxidants, which is particularly important with both corona virus and flu season upon us. Additionally, artichokes have been shown to: reduce both unhealthy (LDL) and total cholesterol, increase good (HDL) cholesterol, lower blood pressure for those with pre-existing elevated levels, and improve digestive issues such as bloating flatulence, and constipation.

How to Eat: Artichokes can be eaten both warm or cold. The heart, which is fully edible, is a culinary delicacy and is known for its smooth and nutlike flavor. The smaller heads, or buds, are usually the most tender and are typically served as a warm vegetable with a sauce or as a cold salad or appetizer. They can be steamed whole, cooked in a microwave, baked, roasted, grilled, or sautéed.

Additional Tips: Artichokes are typically served with butter, cream, or mayo-based sauces. Because these options are high in saturated fat, be mindful of portion sizes. For healthier options, prepare a sauce with: nonfat, plain Greek yogurt, lemon juice, dijon mustard, garlic powder, and a pinch of salt or tahini with lemon, garlic, and salt.

Try 1 New Recipe Each Week

Posted on by Melody from Elevate Your Plate
Since Covid 19 hit, almost everyone I have spoken to both personally and professionally have all told me the same thing, “I am cooking more than I ever have!”

With both limited restaurant options available as well as at-home working and schooling, we have been able to connect more with our kitchens than we previously had time or resources for. While I am so happy to see so many people put their chef hats on and learn new skills, the Catch 22 is that many of us are getting cooking burn-out.

One way to combat the cooking exhaustion is to make it a goal to find and try 1 new recipe a week. Thankfully, we have countless options available at our fingertips. These include: internet sites, Pinterest, Instagram, and Youtube. Not to mention, all of the paperback cookbooks and books that are available online.

By far, my favorite website for finding new recipes is: Epicurious. This website allows you to build recipes around a single ingredient, which is perfect for those who are wanting to try a new food but have no clue where to begin. You can filter by type of cuisine, dietary considerations, and type of cooking method. I also like the recipe comparison feature and the recipe rating system.

Another one of my favorites is Yummly. Some of the features require you to pay, however there are plenty of free recipes to choose from. The recipes are easy to read and follow and you can actually purchase all of the ingredients for a particular recipe directly from the website via Walmart, Ralph’s/Kroger, and Instacart. That to me is the coolest part!

America’s Test Kitchen is another great resource as are the Cooking Light and Eating Well websites. With the last two options be careful to review the recipe entirely as I have caught some that are listed as “Healthy” but were in fact not.

Whichever resource you choose, adding variety to your recipe library will help you “spice” things up (pun intended) in the kitchen and beat the cooking boredom.
Comment below with some other cookbooks, sites, or apps that you use to find new recipes.

Food Spotlight: Pears

Posted on by Melody from Elevate Your Plate
With over 10 varieties to choose from in the U.S. and 3,000 varieties worldwide, pears are a perfect seasonal fruit for this time of year. Their crisp, soft texture and sweet taste make them versatile in many dishes.

History: The common pear is probably of European origin and has been cultivated since ancient times. The pear was introduced into the New World by Europeans as soon as the colonies were established.

Nutrition Profile: Pears are roughly 100 calories each and provide fiber, Vitamins C, K, potassium, copper and tons of antioxidants. One medium-sized pear provides 22% of your daily fiber needs. Pears contain a soluble fiber called pectin, which is a prebiotic that nourishes gut bacteria and improves gut health. Because they have a high water content, they also help keep stools soft while flush toxins from the digestive system. Pears, particularly the skin, contain a variety of polyphenols, which help fight against oxidative or cellular stress inside the body. Vitamins C, K, copper, and copper help reduce inflammation and protect against certain diseases like heart disease and diabetes. Potassium helps regulate blood pressure, assists with muscle contraction, and promotes kidney function.

Additional Tips: Since several health benefits are found in the skin, so be sure to include the skin in your eating and preparation methods.

Healthy Recipe Ideas: They can be eaten on their own, cut up onto a salad, made into a sauce, jam, or spread, baked into a dessert, mixed in with alcoholic drinks, topped onto a crostini, or roasted with vegetables. Popular cooking methods include roasting and poaching. They pair well with chicken, spices like cinnamon and nutmeg, cheeses like Gouda and brie, and ingredients like lemon and chocolate.

How to Create the Perfect Health Goals

Posted on by Melody from Elevate Your Plate

Whether it is your career, finances, relationship status, health, or your life in general, goals are an important tool for helping guide you in a particular direction.

Goals serve as a blueprint for action and set standards for improvement. They help shape the purpose for what it is that you are trying to achieve and help you stay motivated and energized.

There are two types of goals: short-term and long-term goals. Short-term goals are something you want to achieve in the near future (anywhere from tomorrow up to 3 years). Long-term goals focus on the bigger picture and require more planning for the future. Typically, long-term goals include those you hope to achieve in a 3-5 year time span, while short-term goals serve as the stepping stones to get there.

When creating any type of goal, it is important to ensure they follow the S.M.A.R.T parameters:

  • Specific
  • Measurable
  • Attainable
  • Relevant/Realistic
  • Timely

By far, January 1st is the most infamous time for setting goals. However, the goal setting process is ongoing and ever changing, much like how life is in general. With 2020 over halfway done, why not take the midyear mark to reevaluate your old ones and/or create new ones.

In order to help you create the perfect short-term and long-term health goals, I will be walking you through each S.M.A.R.T component to help make your health goals a reality.

The first step in creating the perfect S.M.A.R.T goal is to make it SPECIFIC.
 
Creating a goal of “I want to lose weight,” “I want to be healthy,” “I want to make more money,” “I want to travel more,” or “I want to exercise more” are very broad statements. I like to refer to these as blanket statements, rather than directional statements.
 
If your goals are too general, how will you know how to accomplish them? What does “healthy,” “money,” “travel,” and “exercise” truly mean?
 
When working towards creating specific goals, try and answer the 5 w’s: who, what, where, when, and why:
  • Who: Who is involved in this goal?
  • What: What do I want to accomplish?
  • Where: Where is this goal to be achieved?
  • When: When do I want to achieve this goal?
  • Why: Why do I want to achieve this goal?
Let’s practice making our examples above more specific:
  • “I want to lose weight” > “I want to lose 10 pounds in the next 6 months”
  • “I want to be healthy” > “I want to discontinue my 2 medications for high blood pressure”
  • “I want to make more money” > “I want to make a salary of $75,000 in 2020”
  • “I want to travel more” > “I want to travel to 3 new countries in Europe in 2020”
  • “I want to exercise more” > “I want to walk 30 minutes/day, 5 times/week”
 
Now it is your turn. Write down at least three health goals (either long-term or short-term) using the criteria for “specific” mentioned above.
The second step in creating the perfect S.M.A.R.T goal is to make it MEASURABLE.
 
Measurable means establishing a concrete timeline for assessing progress. A measurable goal should address questions such as: How much? How many? How will I know when it is accomplished?
 
By defining the metrics that you need to determine whether you meet the goal, you will be able to make the goal more tangible. 
 
Let’s take a look at the examples from yesterday. Notice they all contain some quantifiable number or quantity that allows us to assess progress (ex. 10, 2, $75,00, 3, 30 minutes):
  • “I want to lose weight” > “I want to lose 10 pounds in the next 6 months”
  • “I want to be healthy” > “I want to discontinue my 2 medications for high blood pressure” 
  • “I want to make more money” > “I want to make a salary of $75,000 in 2020”
  • “I want to travel more” > “I want to travel to 3 new countries in Europe in 2020”
  • “I want to exercise more” > “I want to walk 30 minutes/day, 5 times/week” 
Looking at your own health goals, do they all include something quantifiable? If not, edit them to ensure they meet the “measurable” criteria mentioned above.
The third step in creating the perfect S.M.A.R.T goal is to make it ATTAINABLE.
 
By making a goal attainable, you can determine what resources, skills, or tools you need to achieve the goal.
 
For example, if you have a goal to: “Go to the gym 3 days/week for 1 hour” what resources would you need to achieve this?
  • Answer: a gym membership, time to commute to/from the gym, sturdy tennis shoes, and workout clothes. If times are financially tough right now and you can’t afford a gym membership AND/OR if you are super busy and cannot set aside 1 hour/day plus driving time to go to and from the gym, this goal would not be attainable. 
Instead, I would change the goal above to say: “Walk briskly for 30 minutes/day, 5 days/week.” By changing the words to accommodate the resources you actually have, you will make the goal more achievable. Now the resources you would need to make this goal a reality would be: sturdy tennis shoes, workout clothes, an outdoor walking space, and a 30-minute time commitment.
 
Let’s practice with one more example. The goal is: “I want to lose 10 pounds in the next 6 months.” What resources will you need to achieve this? Answer: a scale to track weight loss, a meal tracking app, knowledge of the number of total daily calories you need for weight loss, knowledge of portion sizes, basic cooking skills, and motivation. If you lack some or most of these resources, then this goal would be unattainable.  
 
Now it is time to look at the health goals you have written down. Do you have the resources needed to achieve these goals? If not, edit them to ensure they meet the “attainable” criteria mentioned above.

The fourth step in creating the perfect S.M.A.R.T goal is to make it RELEVANT.
 
Oftentimes the “R” can be interchangeable with “realistic.” Making a goal realistic determines whether you are willing & able to achieve something. Relevance means making the goal meaningful to you.
 
Let’s take a look at how to make goals both relevant and realistic.
  • If you have a goal, “I want to lose 10 pounds in 1 month” is this truly realistic? It can be for those who need to lose a significant amount of weight to begin with, however even ten pounds in 30 days is stretching it. Instead, if you are only slighter over your goal weight, you can change it to, “I want to lose 10 pounds in the next 5 months.” This would be 2 pounds/month, which would be much more doable, achievable, and realistic.  
  • If you have a goal, “I want to run 30 minutes/day, 5 days/week” but do not enjoy running would this be relevant or realistic to achieve? The answer is no it wouldn’t. Instead change the activity of running to something you actually enjoy doing such as: swimming, biking, walking, hiking, or dance, etc. This way you are more likely to be successful in achieving a goal that is enjoyable to you.
  • If you have a goal, “I want to travel to 3 new countries in Europe in 2020,” however flights are restricted due to Covid-19, is this goal realistic? It may be relevant to your needs, but it is not realistic. Instead, the goal can be changed to, “I want to travel to 3 new places in my home state by December 2020.” This goal may be more doable since it involves closer, less restricted travel.
Now is the time in the goal writing process to be the most honest with yourself in what you are hoping to achieve. In all of these examples, you can see that by changing goals to reflect your interests, needs, and enjoyment, you will enhance the goal’s likelihood of success. Take a look at your goals thus far. If they don’t seem realistic and relevant, edit them to ensure they meet the criteria mentioned above.

The fifth and final step in creating the perfect S.M.A.R.T goal is to make it TIMELY.
 
The purpose of putting a time constraint on a goal is to create a sense of urgency. Without a time constraint or deadline, it may be more difficult to find the motivation to work towards that goal. You always want to ensure that the deadlines you attach are realistic, meaning that they are not fast approaching nor too far away.
 
Let’s go back to our original examples: “I want to lose weight,” “I want to be healthy,” “I want to make more money,” “I want to travel more,” and “I want to exercise more.” Notice none of these goals have a time-frame attached. For example, how long do you want to give yourself to reach your goal weight? When do you plan to go off your medications? When do you want to make more money (1 month, 1 year, 5 years)? When do you plan to travel more (by the next month, 1 year, 5 years)? When do you plan on starting an exercise program? Without urgency, you can create a weight loss or fitness goal that could literally be for 10 years from now. On the flip side, you could create a weight loss goal of 30 days and that may be highly unrealistic.  
 
Taking the examples above, let’s practice making them timely: 
  • “I want to lose 10 pounds in the next 6 months or by December 2020”
  • “I want to discontinue my 2 medications for high blood pressure in the next 6 months or by December 2020″
  • “I want to make a salary of $75,000 by March 2021”
  • “I want to travel to 3 new countries in Europe by December 2021”
  • “I want to walk 30 minutes/day, 5 times/week” 
All of these goals now have a realistic time-frame attached, so that you can spark up motivation as well as more accurately measure your progress towards them. 
 
Looking at your own goals, ensure they each have a time-frame attached, which meets the criteria mentioned above.