Urbancaseymariee’s Top 13 Nutrition Tips:
- Have fruit every breakfast. Breakfast is the best time to load up on vitamin rich fruits, such as bananas, kiwi, mango, apple, peaches and plums. I like 1/4 of 2-3 of these fruits on a nice bed of raw steel cut oats with almond milk and cinnamon. While fruit is technically high in sugar, don’t be scared of it— it is one of the healthiest things you can fuel your body with for a long day. All the antioxidants and vitamins will ensure you have an amazingly healthy kick-start.
- Think of food as vitamins and minerals more than anything. When I pair fruits and vegetables together, I think of it as unlocking different minerals and vitamins. For example, I always put citrus in my spinach salad because vitamin C helps absorb iron. And while it is proven that you do not have to match up foods to unlock their nutritional value, it does help greatly with absorption. It is KEY that you ensure you have a VARIETY of fruits and veggies, so that you are consuming a plethora of different benefits. So instead of eating 3 apples a day, try having a kiwi or orange (vitamin C), Banana (K), and Mangoes (K and Vitamin A). The more variety, the more benefit!
- Eat every 2-3 hours to boost metabolism. If you eat proper portions every 2-3 hours, your body will be less likely to go into starvation mode and more likely to feel fueled. You want to ensure your body feels as though you are in an environment where food is surplus— it will therefore be less tempted to store fat by means of having a palpable energy supply.
- Limit animal products and by-products. I can not STRESS this point enough. Casein is your enemy, and heme iron as well. You do not have to agree with me— many don’t— but I vouch for a vegan diet when possible. My reasons can be summed up in this video.
- Ditch counting calories. Nothing was more detrimental than counting calories for me. Sure, I lost weight faster. Sure, I learned about the nutritional content of certain foods and learned how to manage my portion sizes— But past that, I got obsessive. Here’s my deal: If you feel like you need to learn what I mentioned above, then count calories (on myfitnesspal, where you can look at your micronutrient values and LEARN about what you consume) ONLY UNTIL you ‘get it’. You know what’s a portion size, you know how many calories a banana is, etc. Once you ‘get it’, just stop. Once I kicked calorie counting to the curb, I stopped bingeing, got more energy, and more confident, and only gained 6 lbs back. And wow— that may seem scary— but eating disorders are much scarier to me than being healthy.
- Drink water between meals. Doing this (instead of drinking water only with meals) will allow the body to properly use it’s digestive juices when your finished with your meals instead of being diluted by water. By skipping water at meal times, you will therefore have better absorption of essential nutrients, and digest your food better. That being said, drink tons of water between meals to boost metabolism and more benefits!
- Find your staple go-to health foods. Whether it be steal cut oats, a tofu scramble, a special spinach stirfry, soup, or fruit salad, find your favorite staple healthy meals AND ingredients (some of mine are oats, cinnamon, almond milk, tofu, and raspberries) and wa-la, healthy meals come easier!
- Refueling is key. EAT after you workout— preferably a vegan protein shake with almond milk (Warrior blend is amazing). If that’s not your thing, try whey. It is essential that the muscles are rebuilt after your workout, it is non-negotiable.
- Fiber is your new best friend. Keeps your fuller, longer— helps clear the colon— is amazing for the intestines, extremely high in non heme iron and 0g of sugar. I take rolled or steel cut oats, raw, in almond milk. Pile high with any ingredients of your choice!
- Fat is not the enemy, sugar is. Specifically, cane sugar. FAT does not make you fat, sugar is the addictive source of all fat-logging problems. The less sugar you consume, the less you will crave it. Avoid ARTIFICIAL sugars at all cost (this does not include fruits!
- Keep your body guessing. Eat different meals every single day, whether it be a new combo on your oats or a new type of veggie. It will ensure your body gets plenty of nutrients and a variety of what it needs— and will be more likely to shed fat because it won’t be in a completely steady state. (Be sure to get vitamin B12 through fortified foods or a vitamin pill, and some selenium through seaweed salad or brazil nuts each week!)
- Eat alkaline foods more often. This is key. The more alkaline foods you eat, the better your body will function. There have been many studies done on this— to find a chart of most-alkaline (awesome) foods and most acidic (bad, ie cane sugar) check this out HERE (includes a description of why to eat alkaline). Fyi, lemon and lemon juice have an alkalizing affect on the body— weird, huh? :)
- Eat Plant Based >80% time. I think one of the best books you can ready is “Healthy Eating, Healthy World” to promote a plant-based diet at least 80% of the time. When doing so, you’re not only helping the environment, world hunger, and the economy, but you are helping YOUR BODY. When eating plant-based, you expose your body to so many more vitamins and minerals you would otherwise miss when consuming dairy and meat products. Not only that, but the fiber found in fruits and vegetables is incredibly good for your body. It is said that eating 2 handful of nuts is equivalent to running 4 hours a week (via video from #4) and that even 5,000 hours in the gym can not equate to the health benefits of eating vegan for one week. And while plant-based does not mean being completely vegan, making the jump to eating almost entirely plant-based is one of the best things you can do for your body, ever.
Let me know if you have any questions!! <3
proteins, fats, carbs, vitamins, minerals, water, roughage
the facts, presented to you in a fun and easy to remember fashion!
Easy Run: These light runs are best done at a conversational pace. Meaning, if you can’t run and recap last night’s episode of “The Bachelor” at the same time, you’re going too fast!
LSD: Excuse me?! No, not that LSD. In this case, the acronym stands for long slow distance, or the week’s longest run. The only kind of trippin’ runners might be doing out on the road is over their own shoelaces.
Recovery Run: Also lovingly referred to as “junk miles,” a recovery run is a short, slow run that takes place within a day after a long, harder run. This teaches the body how to work through a fatigued state - a dress rehearsal many runners will be thankful for at mile 19 of a marathon!
Speedwork: Aimed at improving running speed, these types of workouts can include intervals, hill repeats, and tempo runs (all explained below). In addition to getting faster and increasing endurance, speedwork, well, usually hurts a lot, too!
Hill Repeats: Runners make like Jack and Jill and go up the hill (again and again) in this other cruel form of speedwork. Heading up at a 5K pace and recovering down at an easy jog or walk, the number of hill repeats per workout depends on experience and fitness levels. But the benefits from the pain? Speed, strength, and confidence!
Fartleks: A fartlek not only makes us giggle, it’s an easier form of speedwork for beginners. Meaning “speed play” in Swedish, fartleks are easy runs broken up by quick sprinting bursts. When changing speed though, the runner calls the shots (unlike more rigid intervals). So newbies can make it as fast and as hard as they can handle. That’s what she said.
Tempo Run: Usually done just once a week, tempo runs are a tougher form of speed training. Runners challenge themselves to hold a “threshold” (or comfortably hard) pace for a 20-minute period during a run - along with a good warm-up and cool down, of course.
Strength Training: Runners need muscles, too! Among its many other benefits, strength training, or exercises performed with or without weights (think push-ups, squats, and planks), helps runners become stronger and prevent injuries. Their bodies take quite a beating while hammering it out on the road, so they need all the help they can get.
Cross-training: Runners should also squeeze in time for cross-training, or sports and exercises other than running that improve overall fitness and strength. Great examples of cross-training for runners include cycling, swimming, yoga, water running, and weight training.
Rest Day: Choosing the couch over the road at least one day a week allows a runner’s body to recover and repair muscles. We say rest days can still be all about marathons though - a “Friday Night Lights” marathon, perhaps?
thanks to whoever made this! (I usually check the menu out online before heading out :) )
1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity.
The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exerciseis difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.
2. If You’re Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.
This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
3. Yoga Is a Completely Gentle and Safe Exercise.
Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout.
4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.
In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
5. Exercise Is One Sure Way to Lose All the Weight You Desire.
As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.
6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.
Most exercise experts believe that cardiovascular exercise and strength trainingare both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.
7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.
Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.
8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.
In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.
9. Overweight People Are Unlikely to Benefit Much From Exercise.
Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.
10. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.
Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the “best” program for you is the one you will participate in consistently.
Pretty much consumes my life, everything I do to avoid depression/anxiety 24/7some of these more than others
9 Best Foods for Your Heart
1. Believe us when we talk about our craziness.
We know we’re crazy. It isn’t news to us. We know a thing or two about our own issues, and if you’re willing to…
I made this rebloggable because I honestly think more people need to see this.
Ok so I’m getting a LOT of asks about what apps I use as I use a lot of them, so thought I’d put together an updated post on the apps I use to help me track my weight loss journey :)
Food Trackers/food and water apps
Control my weight - Calorie Tracker by Calorie King ($4.49)