To lose weight, one must create a caloric deficit of 500 calories a day, either through diet or exercise. Eating nutritious foods like vegetables and whole grains helps manage hunger and provides essential nutrients. A gradual weight loss of 1 to 1.5 pounds per week is recommended for better health outcomes.
Tag: nutrition
The Nutrient Dense Avocado
Avocado, originating from Mexico and Central America, is a nutrient-dense fruit rich in healthy fats, fiber, and various vitamins and minerals. Its consumption may help lower cholesterol, boost the immune system, and reduce the risk of heart attack. Additionally, it can be incorporated into delicious recipes for breakfast, lunch, and dinner, making it a versatile and nutritious ingredient.
Benefits of Online Personal Training for Fitness
Online personal training/coaching offers convenient, flexible, and customized fitness solutions. It provides individualized workout plans, accountability, and education. The process includes consultation, program creation, training sessions, follow-up, and ongoing development. Communication, progress tracking, and motivation are key elements. Nancy L Fitness offers online Fitness & Nutrition coaching plans tailored to individual needs and goals.
Happy New Year 2024
New Year resolutions have ancient origins, with various traditions worldwide. Many Americans focus on losing weight and staying fit. To achieve this, start by being more active and cutting down on junk food. Incorporate a healthy recipe and aim for at least 30-60 minutes of physical activity most days. Small steps and everyday activities also contribute to better health.
Creamy Roasted Cauliflower Soup – FITCUI Recipe
This recipe provides a healthy, creamy cauliflower soup, encouraging physical activity during preparation. Key ingredients include cauliflower, carrots, olive oil, and yogurt. Instructions guide through various exercises while cooking, enhancing wellness. The soup is nutritious, yielding four servings at 226 calories each, and can be stored in the refrigerator for up to four days.
What to Eat Before and After Exercise
Pre-Workout nutrition should include carbs and easily digestible protein 1-3 hours before exercising. Post-workout, consume a 3:1 carb-to-protein ratio within 30 minutes to replenish glycogen stores and aid muscle repair. Avoid sugary drinks, hard-to-digest foods, and not eating anything post-workout.
The Well-Stocked Kitchen
A well-stocked kitchen is essential for quick meal preparation, especially during unexpected circumstances. This guide identifies must-have ingredients, including a variety of herbs, dry goods, canned items, refrigerated produce, frozen items, and basic condiments. These elements can be creatively combined to create nutritious meals without grocery trips.
Let’s Go Nuts
Nuts are nutrient-rich snacks that provide healthy fats, protein, vitamins, and minerals. Nuts can reduce risks of chronic diseases and support weight loss. Opt for raw or dry roasted varieties without added toppings for the best health benefits.
Fasted vs Non-Fasted Exercise: What Works Best?
The decision to exercise on an empty stomach or with a snack varies by training type. Endurance athletes may benefit from fasted training to improve fat utilization, while others should eat carbs and protein beforehand for energy and performance. Post-exercise, proper nutrition is essential for recovery and muscle maintenance.
Healthier Lasagna: Easy, Make-Ahead Recipe with Turkey Sausage, Spinach, Mushrooms
This lasagna recipe offers a healthier alternative, containing one-third the fat and half the calories of traditional versions. Designed for 10 servings, it combines whole-wheat noodles, lean sausage, mushrooms, spinach, ricotta, and mozzarella. Prep takes 30 minutes, with a total cooking time of 2 hours, yielding a nutritious dish.
Nancy L. Fitness 