We all know Mondays can be pretty dreadful sometimes... Which is the exact reason why it should be your priority to get to the gym on Mondays! It helps start your week off on the right foot. It helps energize you, not to mention, relive some of the stress from your busy workday. When you skip Mondays, you are less likely to stay motivated for the rest of the week... and how are you going to reach your goals if you are skipping or making excuses?! The answer is you're not...
No matter how tired you may feel or how much you just don't want to go (like last Monday for me) - don't make an excuse! It's not going to get you anywhere. And really, who goes to the gym and says they regret working out afterwards?! Certainly not me! By getting to the gym, going for a run, or doing whatever activity you like doing - make it a priority on Mondays!
With the first day of summer officially here, I think it's appropriate to say it's freaking HOT! I started sweating just walking to my car and it's only June. What's going to happen when August gets here?! The heat down south can be brutal, so I'm sharing some healthy tips on staying cool this summer!
1. Drink LOTS of water - Yeah, I know... this is pretty obvious, but there can be some serious consequences if you become dehydrated. Especially with a heat index of 106 in June... Drink AT LEAST half your body weight in ounces each day! But if you are working/exercising outside, you may need more. I'm not really one to drink sports drinks, but when it's this hot and I'm sweating so much, I do. I like the Gatorade G2 because it has less sugar than regular Gatorade.
2. Workout early - I'm NOT a morning person by any means, so getting up early can be a challenge sometimes. But since I'm about 6 weeks out from the start of my half marathon training, there is absolutely NO WAY I can run in the afternoons after work with this heat - so that means it's time to start running early in the mornings. Not only will it be a little cooler, but I will feel super energized the rest of the day!
3. Wear dry-fit clothing - Seriously, it's so much cooler when wearing a dry-fit shirt when I run compared to a cotton shirt. It's light-weight and breathable!
4. Snack on fruits and vegetables - Fruits and vegetables have a very high water content - not to mention packed with vitamins and minerals that are used to help keep you hydrated! Frozen fruit makes refreshing snack - my favorite is frozen grapes!
5. Don't forget the sunscreen - I burn pretty easily, so anytime I know I'm going to be in the sun for more than 20-30 minutes, I always apply! No one wants wrinkles or anything worse...
6. Enjoy the summer! - Mine will be filled with a beach trip, lots of snowballs, and maybe some paddle boarding - really making me wish I were going back to the Keys and Sanibel this summer!
Exciting news for Mackie Shilstone GNC - Their new location is now open on Tchoupitoulas and they are having a Grand Opening Sale Memorial Day Weekend!! The sale starts on Friday, May 27 and runs through the weekend! The entire store will be 40% off with select BOGO half off specials! Time to stock up on products!
Not to mention that Mackie Shilstone, Eat Fit NOLA, and MYSLEF will be in the store May 28 to answer health and nutrition questions!
The new store is located at 5300 Tchoupitoulas St.
*Don't forget to mention Taylor'd Nutrition when you shop at the Magazine location (and now the Tchoupitoulas location) to receive a discount (not applicable with other discounts)!
Summer is quickly approaching, which means flip flops, tan lines, and snowballs... Not to mention the brutal heat! Participating in any sort of outdoor activity is going to be challenging... for me, that would be running. Once I get on that runner's high, I feel like I could go forever, but the heat certainly puts a damper on that. Finding the motivation to exercise (or participate in any outdoor activity) in the summer can be tough. Here are my 5 tips for keeping yourself motivated to run during those summer months!
1. Stay hydrated - for those longer runs, invest in a water belt or CamelBak. Or try running in a new place that has easy access to water fountains where you can refill your water bottle. And don't forget proper nutrition - you will be sweating a lot, so make sure to replenish electrolytes too!
2. Get up earlier - run before the sun comes up. It's still humid and hot, but the sun isn't beating on your back and slowing you down. Not to mention that you will feel more energized throughout the day!!
3. Take it inside - as much as I can't stand running on a treadmill, sometimes I breakdown and have to do it. It's nothing like running outside (which I clearly prefer) but sometimes I need to get that run in and it's much better than running in the heat of the day!
4. Cross Train - this is the perfect time to try a new class or new routine at the gym! Running everyday during the summer is not exactly realistic living in New Orleans... so you have to be flexible with changing your workout plans at the last minute. Who knows, a mini-hurricane may blow through one afternoon, preventing you from hitting the pavement...
5. Wear cool, breathable clothing - you are going to be sweating. A lot. So wearing dry-fit shirts and tanks will make you a little more comfortable, as opposed to wearing super tight, non-breathable materials. And don't forget the sunscreen too!!
6. Wear a good pair of running shoes - getting fitted for running shoes is a must!! Having a proper-fitting pair of running shoes helps prevent injuries, takes some pressure off your joints, and overall makes your run a lot more comfortable! This tip isn't just for summer either - a good pair of running shoes is one of the most important things a runner can have. Yes, they can be expensive, but would you rather increase your risk for injury by running in shoes that aren't supportive or could potentially by hurting you? Didn't think so... When I first got fitted, and after my first run in my new shoes, I promised myself I would never run in a pair of Nike's again!! I personally love Mizunos - not to mention the color I currently have is my favorite color!
It's crazy for me to think that a year ago I was stressing about taking my last set of finals and getting ready for graduation! It's been an interesting and exciting year to say the least, and unfortunately it came with it's disappointments too. Recently, I've come to the realization (even though I've heard this a million times...) that it doesn't really matter how long it takes you to do something. What matters is that you complete it. Just because it takes you a little longer to achieve your goal than someone else, doesn't mean you failed; it just means that that was your path you were meant to be on. And it may take a little time to figure out exactly what we are supposed to be doing and where we are supposed to be. I believe everything happens for a reason and I've sort of started down a new path, which will be revealed at a later date... But I'm SUPER excited about it!
Not going to lie... I'm pretty nervous for this new adventure because what if it doesn't work out like I plan? I've thought about this question non-stop for the last week. I've finally convinced myself that it doesn't matter what happens... All that matters is that I'm doing everything I can to reach my goal!
What good is it going to do for me to just sit around and hope that the right opportunity presents itself? That's right. No good at all. So that's why I've decided it's time for me to take the next steps to get to where I want to be and it's taking me down a slightly different path than I thought I would be on, and I'm okay with that because it's making me happy! And that's the important thing here, right?
While most of our protein should be coming from lean meats and plant sources, sometimes our busy schedules don't always allow that, so sometimes we rely on protein bars and shakes for an extra boost of protein! I'm really picky when it comes to protein powders and bars, so If it's chalky, you can forget it! I typically choose a protein bar (usually Quest or Think Thin) over a shake. I'm not much of a protein shake person because I usually take bars with me on-the-go and it's just easier for me so I don't have to worry about keeping milk cold (I don't really like protein powder with water - just a personal preference!), but lately I've been using Amplify from GNC and I actually really like it! It can be used for more than just a shake too, which is perfect for me because if I am going to use protein powder, you can bet that 95% of the time it's going to be in my overnight oats (which I eat pretty often).... the Sweet Cinnamon Roll flavor in the oats is amazing by the way!
And I really like the vanilla Amplify protein with fat-free Fairlife milk... Seriously, tastes like a milkshake! I had that and a banana for breakfast one day last week and I was nervous that I was going to get hungry soon after. I was really only nervous because that particular day of the week at work it's sometimes difficult to get a snack in before lunch with the way that day flows. But I was happy to say it kept me full until lunch! This is definitely now my "go-to" on busy mornings!
Here's my recipe for Sweet Cinnamon Roll Overnight Oats:
1/2 cup steel cut oats
1 scoop Sweet Cinnamon Roll Protein Powder
1 cup Fairlife Milk
1 Tbsp Chia seeds
Extra cinnamon to taste (optional)
Don't forget to mention "Taylor'd Nutrition" at the GNC located at 2901 Magazine St. to receive your discount on Amplify Protein and other products!!
The past few weeks I've been SUPER stressed! It's been tough to find the motivation to go to the gym... Although, I'm proud to say I went everyday last week like I said I would (and I've been running/walking everyday this week so far!)... Seriously, telling people what your goals are and writing down them really helps and hold you accountable! One day last week I went to the gym, got very frustrated just driving around the parking lot looking for a spot (and not to mention the rude people), so I left before stepping foot inside. I was supposed to be going to my boyfriend's house that night after I left the gym and when I got there he told me to go change my clothes and he was taking me back... He was making sure I reached my goals! So he dropped me off and told me he would be there whenever I was ready!
Sometimes we all need a little extra push and that's exactly what I needed that day! I felt so much better after... I mean really, who goes to the gym and regrets a workout?!
The past 12 weeks I've been participating in a fitbook challenge at work... and I was one of the few people who completed the challenge!! I got a little extra cash in my pocket and a fitlosophy food scale, which I can't wait to use! That sense of accomplishment made me week so much better! It reminded of my goals and why I do what I do! To help people live healthier and feel better is a huge accomplishment and I wouldn't want to do anything else! Plus this was the perfect way to set an example and practice what I preach!
We all experience times when we are under a lot of stress and pressure, especially when it comes to achieving things we want. With that, we sometimes lose a little motivation because we are so focused on achieving that one thing that we sort of get off track and don't take care of ourselves or push ourselves like we usually do... Well, I've been going through that lately. I normally wouldn't post this sort of thing, but this is part of my journey to becoming a registered dietitian. I'm still anxiously waiting to hear if I've gotten matched to a dietetic internship. Let me just say, my stress and anxiety levels are through the roof - I've felt like my stomach has been in my throat for the past 2 weeks! I found out last Sunday that I didn't get matched during first round matching, again. I was pretty beat up about it, but I couldn't just sit around and dwell on it - I had to do something.
The list of programs that still have spots available was released last Thursday, so I applied for just about every program I possibly could!! I'm so determined to get matched - if I don't, I'm going to be incredibly disappointed, but I will not let that deter me from achieving my goals - I knew going into this field how competitive it was. Needless to say, I've been feeling a little discouraged, but after applying to so many schools, I have to get matched somewhere, right?! I even lit some candles in the St. Louis Cathedral yesterday while at French Quarter Fest!
My family and friends have been so supportive throughout this whole process and I couldn't do it without them! Everyone has been so encouraging and it makes me strive even more to accomplish this!
I need to get my motivation back up and get back to my usual routine so I made a list (which my boyfriend constantly teases me about because I make a list for literally EVERYTHING - but it works for me!) of my goals for this week. It's proven that when you write down your goals and share with others, you are more likely to actually do it - so I'm sharing my goals for the week:
1. Workout everyday this week- even if I don't want to (I know I will feel better - I mean really, have you ever left the gym regretting a workout?! Didn't think so!)
2. Check my email no more than once an hour - not every 5 minutes! I'm probably giving myself more anxiety and adding more stress by checking it so frequently - Can you blame me though?! - I'm trying to be patient, but I just want to hear some sort of news!
3. Think positively - No matter the outcome! Everything happens for a reason!
This has been a tough journey, and I know everything happens for a reason, so I'm not giving up! I'm going to keep on doing whatever I have to do to achieve my goals - I've made it this far!
While many of us are getting rid of clothes we no longer wear or items we always say we are going to use again and then never actually do and it ends up piled in the corner taking up space... Have you ever thought about doing the same thing with your kitchen? I think it's safe to assume that many of us have some items sitting in our fridge and pantry that have expired and are no longer any good. That bottle of salad dressing that got pushed to the back and smells a little funny now? Or maybe that half opened box of cookies that you forgot about... Wait, who am I kidding? No one will let the cookies go bad (at least not in my house!). Even canned goods that you haven't used, that aren't expired, can be donated to a food drive/food bank if you don't think you are going to use them.
Keeping your kitchen organized is key to living a healthy lifestyle. If you have a hard time finding things or the inside of your fridge and pantry looks like a balancing act, then maybe it's time to reevaluate the situation. Having an organized kitchen is essential so you can easily access what you need, and so you don't spend 10 minutes debating if those left-overs are still good!
Food has expiration dates for a reason, so if it's expired, throw it out! Just about everything has an expiration date... even spices. If you notice your spice cabinet is a pretty full, it might not be a bad idea to clean that out too! HINT: If the spice has become hardened or is clumping together... it's no longer good! Too many tupperware containers making a cabinet cluttered? Get rid of some! Cleaning out your kitchen allows room better organization and healthier choices!
How to organize your kitchen to help you make healthier choices:
1. Only buy what you NEED: Buying in bulk can be a real money saver... sometimes. If you are buying bulk in perishable items, you're probably throwing a lot more away than you realize. Only buy produce and other perishable items for a week at a time so they don't spoil.
2. Place things where you can see them: Place those every day ,go-to items at EYE LEVEL. Place healthier choices in front of the not-so-healthy choices (if you can't see it, you are less likely to eat it!) Or even if you buy a new product that you've been wanting to try, make sure it's in plain sight... If not, more than likely, you will forget it's there.
3. Don't overfill you kitchen: As I mentioned, buying in bulk can save you money sometimes, but buying in bulk can also clutter your kitchen. Buying in smaller quantities will prevent you from overfilling your kitchen and allow you to better utilize your space. This will also allow you to see exactly what you have, so you don't go out to buy more when you just couldn't see it.
4. Label everything: It may seem a little over-the-top, but labeling what an item is (if not in it's original container), and when you opened it, will not only save you time, but money as well. I know I've spent too much time standing in front of the fridge asking myself if something was still good. I recommend doing that mostly for items that you don't replenish on a regular basis... like if you are making a recipe and it calls for a 1/2 cup of heavy whipping cream and you have to buy a whole big container for such a small amount... more than likely it will spoil before you can use the rest of it, so it's good to label it so you don't use it a couple weeks later thinking that it's still good. It's wise to label left-overs too! Just stick a piece of tape with the date it was cooked on the container! HINT: You shouldn't eat leftovers if it's more than 7 days old!
5. Don't neglect your freezer: While I've mostly been talking about your pantry and refrigerator, don't forget about your freezer! Frozen foods can last much longer than foods that are just in the fridge or pantry, but they still go bad, so make you to label when you bought something/packaged something that will be stored in your freezer.
One of my favorite overnight oat recipes! So easy and taste delicious!
1/2 cup oats
1/2 cup skim milk
1/2 cup chopped apples
1/8 tsp cinnamon
1 tsp honey
1 tsp Chia seeds
1 scoop vanilla protein powder
Directions: Put all ingredients in a mason jar (or container of choice) and let sit overnight in the refrigerator.
So simple and just takes a few minutes to prepare! Makes my mornings easier and I know I'm getting a nutrient packed breakfast that will keep my full!
So anyone who knows me, knows that I preach supplements are exactly what they mean… SUPPLEMENTAL!
Supplements are designed to supplement your nutrition if you have a hard time getting in calories, or if you have a vitamin/mineral deficiency… whatever your situation may be. Supplements should NOT be your main source of nutrition. So just because you take a multivitamin or drink a protein shake, doesn’t make you “healthy.” Most of your nutrition should come from your food. However, there are certain situations where people do need supplements, although you should still be eating a well-balanced diet along with it.
Maybe if you workout a lot and need a good post-workout snack/meal that is easy on your stomach, or maybe if you’re trying lose a little weight and you’re trying to reduce your carb intake and increase your protein intake, a protein shake may be a good option for you (it’s still important to watch out for added sugars here though!). Whatever your supplemental nutrition needs may be, GNC provides a wide variety of products to help meet those needs!
So I am excited to announce that I am teaming up with the GNC located on Magazine Street! If you are in need of some supplements or some-post workout protein, head to the Magazine St. location to receive your discount when you mention “Taylor’d Nutrition!”
GNC is stocked with tons of great products to fit your health and nutrition needs including a wide variety of proteins, nutrition bars, cleanses, and even essential oils!
I am also going to be starting an open forum for anyone who has questions!
So what’s the deal?
Buy One, Get One half off on GNC Wheybolic Protein, Multivitamins (120 count or higher), NDS, VitaPacks, and Probiotics
20% off NDS and other items (See store for details)
2901 Magazine St.
New Orleans, LA 70115
Manager: Tyler Nobile
Food gives us energy and it's what makes us able to perform everyday tasks from walking, breathing, cooking, and even moving your mouse on your computer right now... so literally everything. Without food, we are nothing. And that old saying, I'm sure we all heard a million times as a kid, "you are what you eat" is true. Your body is made up of whatever energy you put into it. So if you eat a lot of processed foods that are high in saturated fat and added sugar... guess what? That's what you are replenishing your body stores with... If you eat lots of lean proteins, whole grains, and fresh fruits and vegetables, then you are fueling those stores and providing your body with good, wholesome foods that are packed with vitamins, minerals, fiber, phytochemicals, and antioxidants. All of which are vital for good health and nutrition!
Too many people think it' too challenging to reach all of the daily requirements our bodies need, but it's really not. However, it does take a little planning and discipline... And that means more than just remembering to take supplements. While supplements aren't bad... they are exactly what they mean... SUPPLEMENTAL! Meaning this is not where ALL of your micronutrients should be coming from. So, no, you aren't "healthy" just because you take supplements and think it makes up for eating junk foods. Many of them are synthetically made, so you aren't giving your body all the benefits it would be getting if you consumed those nutrients through your food. Also, all the money you spend on supplements is literally "wasted." When you take a supplement, your body does NOT absorb it all, so whatever isn't used is excreted, which a lot of times is half or less than half of the amount that's in the supplement.
Keep in mind... that is all being said for a person is does not have any conditions and is just being lazy about not eating properly. If you have a medical condition and your body does not absorb certain nutrients properly or does not produce certain nutrients, then supplements may be necessary, along with proper nutrition!
So if you find yourself kidna lazy, or you just don't know what foods you should be eating to help get all these wonderful nutrients in... here are my top 5 choices of foods that are going to provide a good balance on a daily basis. Keep in mind, it's important to have lots of variety in your diet, but you can't go wrong with these foods:
1. Blueberries - packed with antioxidants, vitamins, minerals, and fiber. Great protector against heart disease and cancer! So many ways to eat them too... plain, in yogurt, on pancakes, in cereal, in salads... Not to mention it's a superfood!
2. Yogurt - Greek yogurt preferably. It's packed with protein and lots of beneficial bacteria (probiotics) that are good for your digestive tract. Also, a great source of calcium!
3. Oats - They can be used in so many ways and they are a great source of whole grains and fiber! They make for a great breakfast and you can even add those blueberries to them!
4. Broccoli - I know, I know... Everyone's favorite! Broccoli offers so many vitamins and minerals and has lots of cancer fighting properties... These come from sulfur compounds, which is what causes it to smell while cooking.
5. Nuts - Nuts like almonds and walnuts provide lots of protein and healthy fats. They make for a great snack that will help keep you full and give you lots of energy!
Living in New Orleans during Lent really isn't much of a sacrifice with the boiled crawfish and fried shrimp... We are kinda spoiled down here. And for some of us, it's a detox from the not-so-healthy choices made during Mardi Gras. Many people give up certain foods and bad habits, but what happens when it's over? Many typically go right back to those things that may not be so healthy. I'm doing several things during Lent and while I did not give up any particular foods, part of what I'm doing is eliminating as many processed foods out of my diet as possible. And this is not just something I'm not doing this for just 40 days... It's a lifestyle change. I don't eat many processed things to begin with, but I want to eliminate them completely.
Another part of what I'm doing is not making any excuses. If you want something bad enough, you will work hard for it. If I feel too tired in the morning to pack my lunch or if I really feel like skipping the gym and going straight home after work... where is that going to get me? Nowhere...
Now the difficult part about making a lifestyle change like eliminating all processed foods, isn't not eating them or getting up a few minutes earlier to prepare them for the day... It is holding onto it even after those 40 days are up. For those people that are giving up things like sweets, alcohol... and the real brave ones...COFFEE! Obviously that's not something that's going to last forever, but maybe it will help you think twice about how often you do indulge.
I'm using these 40 days, not only as a time of sacrifice, reflection, and prayer, but as a way I want to continue to live even when these 40 days are over. I am constantly trying to improve the way I live and the healthy choices I make, so when I start something new, I go into it with the mindset that it's not just something temporary. This is just the start to an even healthier life!
And to help me stay on top of my goals and keep track of everything... I am using my fitbook! Don't forget to check out the link with all the awesome products!
What's a fitbook? For starters, it's my new favorite product! Fitbooks were created by Angela Mader to help promote living a healthy lifestyle and to help you achieve your goals. For me, I never really kept a food journal for an extended period of time before I started using my fitbook (about 3 weeks ago) because I always watch what I eat and get plenty of exercise. I've kept one from time-to-time during some some more intense training periods where I needed to monitor my caloric intake a little more closely. But now, I have a fitbook and it's hard to see myself not continuing to use it. It's amazing!
A fitbook helps you set goals and achieve them over a 12 week period. You start by setting your goals for the end of the 12 weeks, but you also set a new goal for each week. You actually set 3 goals... nutrition, workout, and "other." This week my nutrition goal is to not eat too much king cake (which is seemingly difficult with one always sitting in the kitchen), my workout goal is to increase my reps, and my "other" goal is to complete my DICAS application. The best part? You also set a reward for yourself each week (ONLY if you achieve your goals and stick to your plan), and preferably not a food reward!
Does it actually work? Yes! It forces you to plan ahead. I sit down at the beginning of each week and plan my workouts and meals, then you record each day separately. You record all your measurements at the beginning and end of the 12 weeks, and "weigh-in" each week. While I'm not necessarily looking to lose weight, it's a GREAT tool for people who are! It's great for everyone really... those looking to maintain weight, build muscle, or even just meal plan. Also, at the end of each week, you record how well you did... the good, positive points, and the areas where you struggled and maybe need a little improvement. It helps you stay on track and makes you feel guilty if you don't... all because you have to write it down... You are 69% more likely to stick to your goals if you WRITE them down. And people who tend to write down what they eat are likely to eat about 500 calories less a day compared to someone who doesn't - said by Angela herself!
I had an opportunity to listen to Angela speak at a meeting for work and she was so inspiring! She has developed a great product that I will continue to use and recommend! She has other great products (and an app!) that are available on her website... or even if you want to learn more, I recommend checking it out! And I love her fitlosophy - "live life fit."