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Clean Eating

Clean Eating

In any fitness regiment, the most important, and often least considered, element is the diet.  And by diet, I don’t mean a fad diet saying you can’t eat any carbs ever, or you can only eat cucumbers for the next 30 days, or shakes for every meal for the foreseeable future.

None of these are sustainable over a long period of time and oftentimes they don’t even address the actual root of a bad diet.  A wise woman once said to me, “You can’t outrun a bad diet,” meaning that no matter how dedicated you are to working out, a bad diet will thwart your results every time.  So what can we eat to supplement and enhance an active lifestyle while at the same time being fulfilling and full of freedom?  Short answer: clean eating.

What is clean eating?

Clean eating is the basic idea of eating food as close to its natural, raw form as possible.  This does not include boxed, bagged, or packaged foods.  It also excludes processed foods as they contain a TON of unnecessary sugar, salt, saturated fats, all the unhelpful stuff.

Imagine your grocery store.  Now picture the perimeter of the store.  All the produce is there, (fresh fruits and vegetables galore), raw, fresh cuts of meat, the eggs, the spices; the stuff that you could eat from nature without having to add preservatives.  The purpose of eating clean is to eat for nourishment and fuel.

Clean eating powers the body more efficiently.  The fibers in fruits and vegetables keep the metabolism working longer.  Fresh meat contains protein to help build and replenish muscles.  Healthy fats that run the cells smoothly are found in eggs, nuts, seeds, and more.  Essentially, the more naturally colorful the food is, the better.

From personal experience, after clean eating for two months then dipping my toes back into the processed food world, I felt sluggish, out of focus, and noticed I didn’t perform as well in the gym.

Balance in Important

Of course, life is about balance.  If you discover that you’re drinking a soda or two everyday, replace them with Zevia, Bubly, or La Croix.  If your meals are mostly microwaved from a box, start weaning yourself off your sugar/salt addiction by replacing a meal with chicken tacos, with fresh veggies, or any number of delicious, fresh meals.  Eventually, work your way into the 80/20 realm where 80% or more of your food intake is clean food and 20% or less is your treat food.  This way you can satisfy your cravings but you take in much more quality sustainence.  Meal prepping is invaluable in this.

Clean up your act!  Eat clean!  (Insert cheesy wink here)

Want More Info/Help with Nutrition?

Clean eating is a great place to start, but if you want more information or a more specific plan and some accountability Icehouse does offer Nutrition Coaching.  To learn more with a free Intro call, snag your time here to see if we can help: https://meetme.so/IcehouseNutritionConsult

 

Five Health Benefits of Sleep

Five Health Benefits of Sleep

Sleep makes us feel better.

Whether it is a good nights’ sleep or a nap throughout the day, sleeping improves our mood and refreshes our energy. Getting enough sleep is an important part of a healthy lifestyle and there are a host of benefits to our hearts, minds, weight, and more.

Below are five health benefits of getting adequate sleep and why we should strive to get 7-9 hours of sleep each night.

  1. Sharpens our brain function. During the day we are constantly overstimulated with thoughts and information that we don’t have time to properly store new memories. Sleep lets our brains catch up on that process, so we are better able to receive and retrieve information.
  2. Boosts our mood. Along with not properly storing information during the day, we also do not properly process our emotions. Being overwhelmed and on-the-go during the day doesn’t leave us much room to sit and think about how we are feeling at a given moment. Sleeping gives us the down time to recognize what we are feeling and react appropriately. A good nights’ sleep can help us bounce back from a bad day, improve our outlook on a situation, and leave us better prepared to face the accompanying challenges.
  3. Healthier heart. When we sleep our blood pressure decreases and this gives our hearts and blood vessels time to rest a bit. The longer we are awake the longer our blood pressure is elevated. Chronic high blood pressure can lead to heart disease, including stroke.
  4. Increased athletic performance and weight control. Proper sleep sets us up for physical performance. During the time we are sleeping our muscles have the chance to recover and repair. Sleep also heightens our motivation and gives us the energy to perform better. Sleep deprivation messes with our hunger hormones– leptin and ghrelin– which control our appetite. When these are out of balance we have a harder time saying no to unhealthy foods and when we are tired we have a harder time getting up to exercise. These go hand in hand with weight gain.
  5. Regulates blood sugar. During the deep part of our sleep, our blood glucose level drops. Lack of sleep and not spending enough time in a deep sleep means that we don’t get that drop in blood sugar. This drop in blood sugar is important to reset our hunger hormones and let our bodies fast to clear excess sugars and digest our food from the night before completely. As we all know, consistently elevated blood sugar leads to metabolic diseases, such as Type II Diabetes.

Here are a few tips to help you sleep better at night and ensure you get adequate rest:

  1. Establish a night-time routine. Wash your face and brush your teeth prior to bed. Allow your body and mind to wind down sending signals that it is getting close to bedtime (i.e. read a book, listen to soothing music). Go to bed at a set time each night and stick to it.
  2. Keep electronics out of bed. Easier said than done, but the blue light produced from electronic screens suppresses the body’s natural ability to produce melatonin, an important hormone for sleep.
  3. Set up your sleeping space for optimal rest. Invest in a mattress pad or silk sheets. Turn on a fan or noisemaker to block out any sounds. Make your room as dark as possible. Associate your sleeping space with a sense of tranquility.
  4. Avoid caffeine in the afternoon. The effects of caffeine can take six to eight hours to wear off, so make sure you aren’t drinking caffeinated beverages that amount of time prior to when you go to sleep.

Sleep is so important, so make sure you take the time to make it a priority. Your body will thank you for it!

Why Water?

Why Water?

Why Water?

Everyone has heard the advice of “Drink eight glasses of water per day” in order to stay healthy and hydrated. We don’t need to go over that again. What we do need to think about is where water goes, how we acquire more, and why it is so important.

People don’t often think about all the ways that the body gets rid of water. There are the obvious modes of sweating, saliva, and our bathroom bodily functions, (to put it delicately), but we never stop to think about evaporation. Evaporation, seriously? And yes. Our skin being the porous layer that it is allows water to evaporate out of the body just to keep the internal systems at a normal temperature and functioning as they are meant to. The act of breathing even uses up the body’s water supply. So between just existing and eliminating wastes, the human bod eliminates A LOT of water each day. The amount of water it goes through is also effected by the climate, temperature, age, and all sorts of environmental factors that the average person, myself included, never thought about. Crazy…

When you feel thirsty after all that breathing, you could go for the obvious choice: a glass of water, which is good! Water is water and nothing will ever substitute a tall, cool drink of that clean crystal-clear. However, food contains a bunch of water, too.

Just as drinking more water instead of other liquids, such as sodas, energy drinks, juices, etc, all of which have a TON of sugar, eating water-laden foods will help the body lose excess fat by taking in more quality calories. Vegetables and fruits hold more water than the comfort foods of baked goods and sugary, creamy deliciousness. Not that these foods don’t have water, but fruits and vegetables have the added benefit of being lower in calories and fats. Water-rich foods also take longer for the body to digest, which makes a person feel fuller longer. In effect, there’s less snacking on the other stuff. Water is sneaky like that. It hides out in the health food and health-s you up, hard.

Eating water-rich foods and drinking more water greatly compliments and enhances an active lifestyle. Water keeps the body sweating, which cools down all the internal systems, from respiratory to digestive to nervous and everything in between, to keep the body functioning the way it should. Dehydration, the act of taking in less water than the body expels, causes muscle fatigue and can do even more damage to the organs since the body will try to over-allocate the finite resource of internal water. Which is why your coaches always tell you to drink water before, during, and after your workout.

Going a little bit deeper into detail, water keeps your kidneys healthy. And a happy kidney is a productive kidney. Kidneys are the waste removal organs of the body. The wastes that humans eliminate from the body are what the kidneys hunt down and kick out. This process removes the toxic matter from our organs, our blood, all of our tissues. Why did our mothers tell us to drink a lot of water when we were sick? Because water cleanses the system. Water cleans ALL. THE. THINGS. And the healthy kidneys, brought to you by water, evicts all that grime from the stuff you need.

Improved brain function, more youthful looking skin, and regular bodily functions are also benefits of drinking enough water. A decent gauge to go by: drink half your weight in ounces. So if you weigh 160 pounds, drink at least 80 ounces of water each day. Extra credit if you drink more.

Listen to your mother! Eat your fruits and vegetables! Drink your water!
In the name of science!

Why Flux?

Why Flux?

As a coach, I am biased towards the greatness of Flux.  I know that it creates flexibility in a stiff frame, builds strength in under-worked muscles, and develops stamina in a tired body.  Flux proves itself both as a supplemental program or as a stand-alone regimen again and again. (more…)