Category Archives: Nutrition Tips

What do I eat??

Post Run protein shake.

Post Run protein shake.

I realized I get  so many more questions regarding diet related help than fitness related help.  Most people either

  1. Workout and then eat too much.
  2. Workout and have no idea what to eat after.
  3. Eat food they know they don’t need and workout to undo the results.

All wrong people, all wrong. There’s a ton of information out about what to eat AFTER you go out. Nuts, trail mix, yogurt, toast and nut butter are all options. There’s great sites like that offer helpful snack options (see below) as well as a plethora of information sources. I’ll break it down here….

So let’s get started shall we!?

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Exercise and Eating

Whenever people ask me for some help & advice they always throw in, oh I don’t drink soda. Or something like I eat breakfast almost  daily too. I’ve come to the conclusion that the majority of  individuals know that diet and nutrition play an important role, and working out on its own won’t solve whatever the problem is solely.  The issue people deal with, is learning how what you eat and drink impacts your body and to what extent AND how to workout effectively and efficiently. Yes, you’ll get results by just changing your diet and neglecting additional physical activity. Yes, you can see results by working out  while not changing your diet.  However, you will see maximal results when you adjust what you eat, when you eat, how you eat, and your workout principles: intensity/frequency/duration/rest periods. Here are a few questions I have. Think and answer these questions. You’ll find out where you’re going right and wrong AND where you need help. [That’s why I am here! 🙂 ]

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Meal Prep 101

Hi! Welcome to class!
Today’s topic is meal prep, soo lettuce go! [<- yall see what I did there!?]

I. What is meal prep & when to do it?

Meal prep is simply preparation of your food so that you can [more] easily make and get your meals together.  It consists of chopping veggies, knowing what to eat a day or few in advance, making your snacks/ meals ahead of time etc. The things you do for meal prep are usually the tedious and irritating tasks that makes you say forget it, imma just grab lunch from the store. Most often it is done during the weekends because you have more time (if you work M-F) to sit down and figure out what to eat & what to buy for your meals. You can get your chopping and storing  done and you can even cook meals/sides that will last throughout the week.

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This Week’s Nutrition Tidbit: Antioxidants (AO)

Nowadays, you ALWAYS hear about how this berry or this juice or this new “next greatest food” gives you a powerful dose of antioxidants.  But do yall understand what antioxidants are and why they are so important to have in your diet?  It’s kinda complex, I’ve been reading about it lately and it’s definitely something I want to break down & share.

Ellen Brown, MS RD put it like this, “Antioxidants are a substance in your diet that reduces cellular damage caused by oxygen.”  Including AO in your diet helps boost and supercharge your immune system which is important all year long, but especially important now during flu season.

When your cells come into contact with oxygen, a change happens to those cells.  When oxygen comes into contact with molecules in the body they produce free radicals.  #PAUSE….oxygen is necessary for life! YES true your 5th grade bio class didn’t lie! But in this case, the oxygen isn’t acting as a positive agent and when it interacts with cells in your body,  it has negative outcomes.  SO to put it simply, free radicals cause the functions of the cells to become disrupted. One huge disruption happens to the immune responsibilities for the cell.

Source: Love Wine With Me

Source: Love Wine With Me

If you need a visual aid picture this: You bite into an apple set it on the table and come back a couple hours later. What happens to your apple? It gets brown due to the oxygen; your apple flesh has been oxidized. When oxygen hits your cells they become oxidized. When cells become oxidized they produce free radicals

For the most part our body can handle the effect of free radicals, BUT when you are in short supply of antioxidants or the radicals are being produced at an excessive rate we have a problem.  For a bit more clarity let me talk about free radicals, they are cells that are damaged that could possible become hazardous if they start injuring your cells and mutating your DNA. That changing of your DNA is the part that gets us sick.

Your immune system is your NUMBER ONE!-Your first line of defense against any foreign agent that enters your body and could possibly do you harm. With a weak immune system you are very susceptible to illnesses and diseases.  (oh yea folks, lack of sleep also weakens your immune system.)

Sources that produce free radicals: bad air quality and cigarette smoke. Guys, a puff of smoke produces millions of free radicals.

Sources of antioxidants: fruits and veggies! Of couuuuuuuuuurse!!! Okay I’ll be more specific.

  • Berries/ apples
  • Walnuts/Pecans
  • Dark Chocolate
  • Sweet potatoes/ broccoli / artichokes
  • Red beans

This is a glimpse into why we need antioxidants! We gotta keep our body clear of those radicals!  Share your info. Eat your fruits and veggies daily and please ma’am and please sir stay away from smoking!!

Get There.

This Week’s Nutrition Tidbit: Probiotics



For many people who are sick, they want antibiotics as soon as possible. Very willingly, doctors give you these pills and you’re back to normal.  I have a bit of a problem with the previously mentioned scenario (which happens way too often.)  You are probably sick because your immune system is compromised and unable to fight as it should.  Stress, lack of sleep && diet are a few reasons why your immune system has weakened.
I do have an issue with how readily we use antibodies considering their role. They are used to inhibit and kill bacteria and germs that have invaded your body and compromised your health. okay so what’s my problem? Very often, antibodies kill ALL bacteria and your body has an abundance of good bacteria which balances the bad. With an unbalanced amount of one, there can be more problems in your body and this is when you get ill.
What are probiotics? They are live, GOOD, bacteria.
What are some health benefits? Plays a large role in the immune system, by protecting us against germs.  Helps keep a healthy balance in the digestive track by filtering out harmful toxins, bacteria and waste. Also, they help absorb nutrients from food and deliver to their designated and needed locations/organs.
What happens when probiotics aren’t present in our body? Our immune system and health really suffer. Infections, allergic reactions and autoimmune diseases (when the body attacks itself) are increased.  You also have more digestive troubles.

This Week’s Nutrition Tidbit: Fiber



What is fiber? Fiber is a carbohydrate that cannot be digested.  It is the indigestible component of plant foods.

There are two different types of fiber: insoluble and soluble.

  • Soluble fiber dissolves in water. Slows down digestions. Helps with feeling full. Helps control weight.  It has many other duties too!
  • Insoluble fiber cannot dissolve in water.  It adds density to your diet and is the type of fiber important for keeping you regular… you know.. having a healthy, hearty bowel movement O.o

Why is it important? Fiber is important to the digestive system. It aids in the digestion process.   It provides you a feeling of being satisfied after a meal… and that feeling of satiety will last longer with a fibrous.  Fiber helps regulate your blood sugar level. Sugar is released more slowly into the blood stream. Fiber also allows the body time to absorb essential and important nutrients from the food you’ve eaten.  It also helps keep you regular 😀

What happens if you don’t eat enough fiber? Constipation. High level of blood sugar (directly relating to diabetes) and cholesterol.  It has an effect on your blood pressure too!

What happens if you eat too much fiber? Diarrhea. Dehydration. Cramping. Digestive issues-bloating, intestinal gas etc.

Well, how much is recommended daily? Glad you asked! Women- around  25 g. Men- about 38g. It may seem like quite a lot, but when you find out about all the food sources you can find fiber in you’ll be all good.

What foods can I eat to get my recommended amount? Veggies and fruits (fiber found in the skin),  nuts, seeeds, wheat bran, oat…  look at the charts && picture provides for more fiber help.

Insoluble Fiber Sources Soluble Fiber Sources
Whole Wheat Products Oatmeal
Seeds Beans / Nuts
Dark Leafy Veggies Carrots
Zucchini/Celery/Cucumbers Pears/Strawberries/Blueberries
If you get your daily servings of fruits & veggies you’ll get your fiber!

So in conclusion, make sure you get enough fiber in the body! You need it, your body needs it and there’s no reason not to do it.

Get There!