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How about a winter soup for dipping? Tomato, butternut squash and sage. So simple, but so good!

#whatsinseason #butternutsquash #soupseason #souponacoldday #keepitsimpleinthekitchen #eatrealfood #eatyourveggies #healthyeating #healthychoices #enhanceyourfood #enhanceyourhealth #enhanceyourlife #fitnesscoach #healthcoach #meridianidaho
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5 days ago  ·  

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Enhance Fitness Coaching shared a photo.
Enhance Fitness Coaching

Dr. Hyman- Carbs are necessary for long-term health and brain function. But not the doughnuts, breads, bagels, and sweets we typically think of as carbs. ⁣

These are highly processed foods, stripped of their nutrients and fiber. When I say carbs, I mean real, whole plant foods containing all the vitamins, minerals, fiber, and phytonutrients that create health.⁣

Unfortunately, most people are not eating these plant foods. They are eating quickly absorbed carbs from sugar, high fructose corn syrup, and white flour, which are very efficiently turned into belly fat in the body. After you eat a high-carb meal, your insulin spikes and your blood sugar plummets — leaving you very hungry. That is why you crave more carbs and sugar, and eat more.⁣

Good-quality carbs that come from plant foods provide unique benefits, including high levels of vitamins and minerals, fiber, and special plant compounds with healing properties called phytonutrients or phytochemicals. Phytochemicals are medicinal molecules such as curcumin in turmeric, glucosinolates in broccoli, anthocyanins in berries and black rice, and so on.⁣

Many of these foods are high in fiber, which helps buffer out their sugar content. That is one reason why eating a cup of blueberries has a dramatically different impact than put-ting four teaspoons of sugar in your coffee.⁣Carbs are necessary for long-term health and brain function. But not the doughnuts, breads, bagels, and sweets we typically think of as carbs. ⁣

These are highly processed foods, stripped of their nutrients and fiber. When I say carbs, I mean real, whole plant foods containing all the vitamins, minerals, fiber, and phytonutrients that create health.⁣

Unfortunately, most people are not eating these plant foods. They are eating quickly absorbed carbs from sugar, high fructose corn syrup, and white flour, which are very efficiently turned into belly fat in the body. After you eat a high-carb meal, your insulin spikes and your blood sugar plummets — leaving you very hungry. That is why you crave more carbs and sugar, and eat more.⁣

Good-quality carbs that come from plant foods provide unique benefits, including high levels of vitamins and minerals, fiber, and special plant compounds with healing properties called phytonutrients or phytochemicals. Phytochemicals are medicinal molecules such as curcumin in turmeric, glucosinolates in broccoli, anthocyanins in berries and black rice, and so on.⁣

Many of these foods are high in fiber, which helps buffer out their sugar content. That is one reason why eating a cup of blueberries has a dramatically different impact than put-ting four teaspoons of sugar in your coffee.⁣
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5 days ago  ·  

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Play, play, play! New toy for play today! Here we are figuring out how to do all the tricks using the #yogatrapeze! Great for grip, core, arm and shoulder strength! And what a nice tool for flexibility, range of motion, stretching and decompressing. I'll be adding this to my fitness routine. What is your favorite way to move and play?

#joyfulmovement #playfulmovement #play #getcreative #getmoving #inversions #fitnesscoach #healthcoach #meridianidaho #enhanceyourbody #enhanceyourhealth #enhanceyourlife
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6 days ago  ·  

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Recommended Reading:

ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life Stacy T. Sims, PhD

Summary: Women are not small men. Stop eating and training like one. Because most nutrition products and training plans are designed for men, it’s no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows you how to be your own biohacker to achieve optimum athletic performance.

Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition, ROAR contains personalized nutrition advice for all stages of training and recovery. Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most, strengthen bone, and boost power and endurance. Because women’s physiology changes over time, entire chapters are devoted to staying strong and active through pregnancy and menopause. No matter what your sport is—running, cycling, field sports, triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest, fittest, strongest shape of your life.

Takeaway: I was impressed by the range of topics covered by ROAR, including the advantages that women’s bodies do have against men, gut health, how sports foods and drinks are probably not right for you and can cause problems, that women need protein and synthesize it differently than men due to estrogen, that changes in your body and menstrual cycle affect your performance and it’s normal, and goes on to explain how training and eating can improve performance. I like that she reinforces the fact that real food is better nourishment than processed sports foods, in most cases. (It also just shows how much we are influenced by these marketed commercial foods and drinks.) She explains the science-y details behind it all, which I like. Although the drawback is that the book seems a bit repetitive. I would have liked to read more about menopause, because these are the women I support. It’s interesting to note that she states that as women lose estrogen, they become more insulin resistant, which causes an increase in fat storage. Other hormonal changes (DHEA reduction) cause sensitivity to glucose, again causing an increase in the storage of fat. So, the complaints I hear about women changing nothing, but passing age barriers and gaining weight around the middle has everything to do with the changes happening in your body. But my biggest takeaway here is (facts reinforced) that women lose 3% lean muscle mass each decade after the age of 30, and the solution is to add strength training to your routine and eat more protein. I think women – athletes or not – will gain valuable information that can be applied to their unique situation.
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1 week ago  ·  

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Make the transition from "I don't have time" to "Trust In ME." is not time that stands in your way of your goals, is the relationship with self. Value YOU. Make choices FOR YOU! If you choose to prioritize rather than decide you don't have time, you will reach your goals. Need support? Find a health coach to work with you! Hint, hint!

#trustinyourself #timeforyou #makebetterchoices #healthychoices #priorities #personalgoals #healthyliving #healthcoach #fitnesscoach #enhanceyourlife #meridianidaho
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2 weeks ago  ·  

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