In a recent podcast episode we talked about protein intake and how it can enhance healthspan. Here are the key issues and some actionable steps to optimize your protein intake.

Key Problems and Misconceptions

1. Minimal RDA Fulfillment: The traditional Recommended Dietary Allowance (RDA) for protein, set at 0.8 grams per kilogram of body weight, is not enough for optimal health. It merely prevents deficiency, rather than promoting health and strength.
2. Fear of Overconsumption: Many worry that consuming the recommended higher amounts of protein might be harmful or excessive.
3. Improper Protein Timing: When and how you distribute your protein intake throughout the day affects your body’s ability to use it efficiently.

Actionable Steps to Optimize Protein Intake

• Understand Your Optimal Protein Needs:
  • The updated recommendation for active adults is around 1.2 to 2.2 grams per kilogram of body weight. To find your range, Ayesha suggests converting your weight to kilograms (by dividing your weight in pounds by 2.2) and multiplying by the desired factor within 0.7 to 1.2 grams per pound.
• Distribute Protein Intake Evenly:
  • You can’t expect your body to efficiently use 120 grams of protein consumed all at once. Aim for 25 to 40 grams of high-quality protein per meal, spread over three to four meals throughout the day.
• Prioritize High-Quality Complete Proteins:
  • Choose animal and plant-based sources wisely. Animal proteins are complete, while plant-based diets require more conscious combination to provide all essential amino acids.
• Benefit from Tailored Protein Goals:
  • Recognize that active individuals, older adults, and those in caloric deficit particularly benefit from higher protein intake. Ensure to tailor your goals based on your activity level and age.
• Balance Your Diet:
  • Avoid substituting protein for other nutrient-rich foods. Ensure your meals are balanced with fruits, vegetables, and whole grains to avoid missing essential nutrients.

By following these steps, you can support muscle maintenance, aid weight management, and contribute to a healthier, longer-lasting life. 

Remember to also check out biocarenutrition.com for quality protein supplements and use the code AESHA for a 20% discount ON YOUR WHOLE ORDER. Stay healthy and informed!

For more insights and tips, listen to the full episode of the 9 to 5 Wellness Podcast below.

The post Optimal Protein Intake for Healthspan first appeared on Tone & Strengthen.

Collagen is often touted as the miracle protein for maintaining youthfulness. However, its role goes far beyond just skin benefits. Collagen is crucial for our body’s structure, providing strength and elasticity. It’s the “glue” that holds us together, affecting everything from our skin and joints to our tendons and even gut lining.

Why Consider Collagen Supplementation?

As we age, natural collagen production declines. Factors like sun exposure, smoking, stress, and alcohol can further accelerate this process. Signs of declining collagen include fine lines, stiff joints, and reduced skin elasticity.

Actionable steps to enhance collagen benefits:

1. Evaluate and Adjust Lifestyle:

Protect your skin by wearing SPF daily.

Avoid smoking and limit alcohol to slow down collagen breakdown.

Manage stress effectively with exercise or mindfulness practices.

2. Consider Supplementation Wisely:

Collagen supplements are available in various forms such as powders and pills. However, these should not be your sole source of daily protein as collagen is an incomplete protein.

Pair collagen supplements with vitamin C to facilitate enzyme activity that synthesizes collagen.

3. Dietary Adjustments:

Ensure your diet includes complete proteins rich in essential amino acids.

Incorporate nutrients like zinc and copper, which are vital for collagen production.

4. Seek Early Research Insights:

Preliminary studies suggest collagen peptides not only act as building blocks but also stimulate natural collagen production.

BOTTOMLINE: Embrace the Power of Collagen

The benefits of collagen go beyond just aesthetic enhancements. It plays an integral role in overall health, influencing everything from joint functionality to skin elasticity. By incorporating some simple lifestyle changes and considering supplementation, you can maximize your collagen levels for a healthier, more vibrant you!

If you found this insightful and want to explore more, subscribe and tune into the full 9 TO 5 WELLNESS podcast episode below

The post Understanding Collagen Supplementation first appeared on Tone & Strengthen.

That is, healthy home-cooked meals.  which often fall to the bottom of our priority list. Tight schedules can lead to skipped meals, vending machine runs, or reliance on fast food.

But eating well doesn’t have to be complicated or time-consuming. You don’t need to spend four hours on a Sunday afternoon to set yourself up for success.

Because food is way more than nutrition, its love, its culture, and its family time.

Let’s dive into actionable strategies to help you fuel your body effectively—even when your schedule is packed to the brim.

Eating better in a busy life comes down to convenience and consistency. Instead of overhauling your diet overnight, focus on batch-cooking large staples, using frozen and canned vegetables for quick assembly, and snacking intentionally to avoid skipping meals.

 

You can sustainably improve your nutrition while juggling a packed schedule by trying these practical, time-saving strategies shared by our guest Lynne Bowman 

1. Simplify Your Breakfast Choices:
   1. Start your day with nutritious ingredients. Transform deeply loved foods like brownies by using alternatives such as pure cocoa, canned pumpkin, and nut butter instead of refined ingredients.
   2. Selective Sweeteners: Opt for natural sweeteners like monk fruit or allulose to maintain flavor without the health drawbacks of processed sugar.

These two choices will help you lose excess body fat and lead to a healthier weight.

1. Read Food Labels Meticulously:
   1. Be vigilant about reading labels and striving for whole foods with minimal ingredients. Familiarize yourself with those you cannot pronounce and strive for real, whole foods that contribute to your nutrition rather than detract from it.
2. Incorporate More Plant-Based Foods:
   1. Add nutrient-rich foods like parsley and watercress to your meals. These greens can enhance flavor, provide essential nutrients, and easily grow at home.
   2. Emphasize a diet of mostly plants, reducing reliance on processed foods, which are often laden with hidden sugars and preservatives.
3. Make Meal Prep a Family Affair:
   1. Include your children in meal preparation to foster healthy eating habits from a young age. Cooking together not only leads to healthier dining but enhances valuable family connections.
4. Manage your Dietary Habits:
   1. Consider lifestyle variations, such as not eating beyond the afternoon, to support healthier eating habits and allow your body’s natural cleansing process.

If you’d like to learn more on the topic. Listen to my conversation with Lynne Bowman on the 9 to 5 Wellness podcast.

The post Nutrition Made Simple with Brownies for Breakfast first appeared on Tone & Strengthen.

marketing funnels, 

business cash flow, 

product sales roadmaps, 

and kids sports schedules.

Yet completely neglect our most valuable asset: US and OUR HEALTH

In my experience as an exercise physiologist who works with busy professionals and entrepreneurs, personal health comes last for high achieving professionals.

If you view health not as an obstacle to working, but as the ultimate engine of your enterprise, your trajectory changes.

You are the central operating system of your company. 

Every crucial pivot, client relationship, and daily operational task runs through you.

Your health is the foundational pillar of your business. Without physical and mental stamina, decision-making blurs, burnout accelerates, and growth stalls.”

Treating self-care as your most vital growth lever ensures you possess the sustainable energy and clarity required to navigate volatility and scale effectively. Here are a few reasons your health is a non-negotiable asset:

You Are the Primary Tool

Just like you update your technology and protect your digital assets from viruses, you must protect your physical and cognitive battery.

Clarity Drives Decisions

High-stakes business environments require sharp, calculated decision-making. Brain fog, exhaustion, and chronic stress degrade your cognitive function and hinder your judgment.

Energy Is the Ultimate Growth Lever

Scaling a business is a marathon, not a sprint. The energy required to lead a team, negotiate with investors, or pivot your business model relies heavily on your underlying physical vitality.

In a recent 9 to 5 Wellness podcast episode  I chatted with health coach for men, Brian Parana, who has over 23 years of experience and we explored why treating your health as a priority, rather than a luxury, is crucial for long-term success in both business and personal life.

Let’s Understand the Problem

Many executives cite a lack of time as the main reason for neglecting their health. As Brian points out, waiting for the right time or for life to calm down to prioritize health is a mistake. Neglecting your health can lead to chronic illnesses and turn into a major liability, not just personally but also professionally.

Actionable Steps to Prioritize Your Health and Boost Productivity:

1. Redefine Your Identity Around Health:

Start by having an honest conversation with yourself about your health goals. Decide if the image you have now is what you want for the future. Seek support from those around you to help shift your identity toward being health-focused.

2. Integrate Movement into Your Day:

Avoid sitting for long periods. Incorporate simple actions like taking short walks to refresh your body and mind. This not only increases physical wellness but also boosts productivity.

3. Time-Efficient Workouts:

You don’t need long hours at the gym to stay fit. Embrace short, high-intensity workouts. As Brian mentions, activities like CrossFit offer community support and effective time management, proving to deliver substantial health benefits in less time.

4. Craft a Balanced Nutritional Approach:

Focus on having balanced meals that prioritize protein and fiber. Use practical strategies like planning meals and adopting flexibility in your diet to maintain a healthy regimen without feeling deprived.

5. Improve Your Sleep Routine:

Develop a sleep-friendly environment and routine. Eliminate screens before bed, adjust your sleep schedule to your personal rhythms, and ensure a calming atmosphere in your bedroom to enhance sleep quality.

Taking control of your health is not just about losing weight or looking good. It’s about making conscious choices that align with your goals, optimizing your energy and productivity, and ultimately transforming your life. 

Remember, improving your health requires consistent, small steps, and it’s never too late to start. You can listen to the full episode below:

The post Why Health is Your Ultimate Business Strategy first appeared on Tone & Strengthen.

You hit snooze.

You hit snooze again.

Finally you can no longer snooze, so you decide to get out of bed.

You pick up your phone and what do you see?

An email from your boss; that the project you were working on has a new deliverable and it’s due tonight.

If this series of events sounds like you, you’re not alone.

Mornings often feel like a frantic race against the clock from the second your alarm rings. 

Between checking emails and rushing out the door, it’s easy to let stress become your default setting before the day has even truly begun. 

However, the simple habits you prioritize in those early hours dictate your energy and focus for everything that follows.

Start your day with these three simple healthy habits to boost energy and focus. These habits take less than two minutes to incorporate into your existing routine but will ground you for the next 12 hours.

Hydrate Before you Dehydrate

Your body is dehydrated after 7–8 hours of sleep, Your body loses fluid overnight, which can cause fatigue and hunger. Before you reach for coffee or breakfast, start your morning with a glass of water. Hydrate before you dehydrate. I keep a glass of water on my night stand and drink it first thing in the morning. Even a single glass can help rehydrate your brain, helping you shake off “brain fog” and improve mental clarity for those early meetings. And that’s not all it also, jumpstarts your metabolism and aids digestion, preparing your system to absorb nutrients throughout the day.

Move It

Start your day with a two minutes of gentle stretching, yoga, or a quick walk to release stiffness from sleeping. You don’t need a grueling 5:00 AM gym session to see results. Although, if you like that you can go for it. But two minutes of stretching will increase the blood flow, deliver fresh oxygen to your muscles and brain, improve your posture and reduce stiffness. 

Eat Your Protein First Thing

90% of my patients skip breakfast. Starting your day with fuel like protein and good fats sets you up for success. Skipping breakfast is one of the most unhealthy habits. Research suggests that skipping breakfast is associated with a higher risk of weight gain and obesity, because of increased hunger later in the day. And if you think about it, it makes sense; you’re depriving your body of essential fuel. Eat protein like yogurt or eggs paired with nuts early in the day rather than sugary foods like bread and muffins. Foods rich in Protein and Fiber slows digestion and keeps blood sugar stable. Unlike sugary pastries that cause a quick spike and crash, complex carbohydrates (like oats) provide a slow release of fuel to power you through to lunch. Plus, feeding your brain early ensures you have the glucose necessary for high-level decision-making and concentration.

Change starts small. Transforming your health doesn’t require a complete lifestyle overhaul—it starts with tiny, intentional shifts in the first 10 minutes of your day. Hydrate, move, and nourish your body first thing, and you’ll be on your way to a peak performing day everyday.

The post 3 Healthy Ways to Kickstart Your Mornings first appeared on Tone & Strengthen.

“It’s just too overwhelming?” said a patient.

“One day it’s keto.

The next it’s intermittent fasting.

Then it’s don’t eat fat.

And then it’s marathon training.”

 “I can’t keep up with the trends and social media tells me,” she said.

Well, what if I told you that turning your health around isn’t about the latest fad, but about mastering five core, fundamental pillars?

Understanding the Five Pillars of Health

It’s not that complicated. The formula is pretty simple.

But sometimes we aren’t ready to make the time and tradeoffs for the results we want.

A holistic approach centered around five key pillars: nutrition, exercise and movement, sleep quality, stress management, and mindful consumption of alcohol can help you feel better and live a long healthy life.

Our guest on the 9 to 5 wellness podcast (hyperlink it) Graham Hawley, a certified health and wellness coach shared his approach to the five pillars.

Pillar 1: Nutrition

Good nutrition is foundational. As Graham explains, a whole food diet nourishes and satisfies the body, regulating blood sugar and insulin levels, and preventing metabolic dysfunction. Avoid processed foods and focus on meals made from organic meats, fresh vegetables, fruits, beans, and legumes. Not only does this approach lead to weight loss and lower blood pressure, but it can also improve skin conditions and overall vitality.

Pillar 2: Movement

Exercise is non-negotiable. Regular movement, such as walking after meals, improves cardiovascular health, regulates blood sugar, and enhances mental wellbeing. Strength training is especially critical as it enhances insulin sensitivity and helps maintain muscle mass, which is crucial for longevity and metabolic health.

Pillar 3: Sleep Quality

Sleep is the body’s natural reset button. A consistent sleep schedule, starting with a good morning routine that avoids immediate caffeine intake, sets the stage for a restful night. In the evenings, minimize screen time before bed and create a dark, cool sleeping environment. These practices ensure that your body can effectively detox and reset during sleep.

Pillar 4: Stress Management

Chronic stress is a silent saboteur of health. Awareness is the first step in managing stress. Graham emphasizes writing down stressors and finding constructive ways to reduce their impact, such as setting boundaries or engaging in physical activities. It’s essential to identify and address the aspects of life that drain your energy.

Pillar 5: Mindful Alcohol Consumption

Alcohol consumption should be approached with caution. Treat alcohol as a treat rather than a regular part of life. It’s important to be aware of drinking habits and to make conscious choices about when and why you drink. Reducing alcohol intake not only improves sleep and stress levels but also prevents long-term health issues.

Taking Action

Integrating these five pillars into everyday life can boost your energy, bolster long-term health, and even reverse chronic conditions.

Your health is your greatest wealth. Start taking small steps everyday towards a better and healthier you.

The post The 5 Pillars of Health – A Lifestyle Blueprint for Preventing Disease first appeared on Tone & Strengthen.

It is one of the best ways to change your body.

It is one of the best ways to change your brain.

It is one of the best ways to change your mindset.

It is one of the best ways to keep  you out of the doctor’s office.

It is one of the best ways to keep you moving in the last decade of life.

Yet when I talk to my patients that is the one thing they don’t have time for.

Yet when I talk to my patients that is the one thing they don’t mind skipping.

Yet when I ask my patients “why” their reply is; “we know we should do it but it’s easy to make an excuse for it and let it slide.”

That thing is daily exercise!

It might sound unreal  like how exercise can be that. But it truly is a  “Keystone habit” is a term coined by journalist Charles Duhigg in his book The Power of Habit. What a keystone habit is that it refers to a small change that can lead to a domino effect of positive changes in other areas of your life.

So keystone habits are super habits that have a cascading effect that starts with a healthy behavior such an exercise and it makes you want to do other better things like 

Start eating healthier

• Go to bed earlier
• Be more productive
• Be nicer to others

For me it’s been a stepping stone habit for sure.

I was a runner in high school but parents didn’t really like for me to be active because culturally it’s not something girls should do. That didn’t sit well with me but I had to honor their wishes.

When i moved to NYC in 2003, I started going to the gym regularly. Initially, I just joined the health club because I wanted to exercise during cold winter months. A few months after getting bored of the treadmill and elliptical, I tried some group fitness classes. I still remember I used to go to New York City Sport Club and take their core burner class. I loved those core workouts. 

It was love at first sight!

The more I did it the more I loved it.

When I had my younger two boys, going to the gym gave me the very necessary two hours I needed during the day for self care.

Personally I feel like exercise has been a great tool that taught me self-discipline on a regular basis. It has taught me how to better focus on the task at hand and keep on putting the reps in. I think putting the consistent reps in is probably one of the best skills I’ve learned from working out.

And if you want to be the best in any area of your life, You’ll have to put the reps in.

When I took up distance running in 2015, the daily exercise habit helped me to persevere and set goals and work towards achieving them.

Fitness is the ultimate discipline on earth. If you want to build more discipline into your life, try exercise and get more fit. A lot of people are looking for HOW TO BUILD SELF-DISCIPLINE FOR WORKING OUT and I think it’s totally opposite where working out teaches you self discipline.

If you struggle with organization and focus, then try working out, try putting a competition on the calendar like training for a triathlon or a Spartan race.

You’ll find those experiences are the methods on earth to build discipline. You build a solid routine, and there is simplicity in the routine. 

And think about it….

Exercise is = What You Do With Your Body and you have a lot of control over what you do to it right!

And that’s not all that exercise has done for me….

It has given me something I lacked throughout early adult years.

I don’t think I’ve talked about this a lot but growing up I had very low self esteem and confidence. 

I mirrored what was taught and exemplified at home.

But exercise turned that around. It boosted my self confidence. I realized that I had the ability to get things done. Of course, physical changes are a natural result of regular exercise, but what surprised me was that the biggest transformation didn’t happen in the mirror, but in my mind. Running a 5k for the first time, lifting a heavier weight, or holding a plank longer than yesterday builds gave me tangible proof of my strength.

Showing up at the gym when I didn’t feel like it taught me grit, which I could translate to other areas of life—work, parenting, and relationships.

Every time I hit a goal, my brain recorded a win. 

Everytime i set a PR or ran a little longer I had a dopamine surge.

Those small wins kept stacking up.

That’s what shifted my mindset from “I can’t” to “I can”.

And I’m no longer self-conscious. I’m confident in my abilities.

For me, that’s a big win in my books. 

So, I’d tell you exercise is an awesome place to start when it comes to changing your life for the better.

Exercise also gave me the confidence and strength to believe that I could do anything. Every time I set a new PR or perform an exercise with goof form, I’m like “Oh wow I can do this. And if I can do this I can do a lot more!”

You might be like that isn’t anything drastic, but it’s real. 

But for me this has been more than enough to want to keep going. Exercise has given me a life long journey of striving for greater goals and every time I’ve done that satisfaction has followed.

I’ve experienced it firsthand. And that’s exactly why I exercise.

The post Why I Exercise and You Should too first appeared on Tone & Strengthen.

Are carbs bad for you? Is the keto diet safe? Can going gluten- and dairy-free make you feel less bloated?

Yes…These are just a few of the questions that I hear from my patients on a regular basis. And I don’t blame them.

“There are a lot of trendy food fads and diets out there, and it’s really confusing,” 

The problem is All this misinformation isn’t guaranteeing health at all — it’s feeding into people’s fear about eating and the morality of food

To help clear up at least some of this confusion, I’m answering some of those questions for you today because chances are you are asking those same questions, too.

One of my favorite parts of being a sports nutritionist is teaching group nutrition classes and workshops, whether at corporation, hospital wellness clinics, medical practices, or community centers. I enjoy answering common food and health questions, and I often surprise people with facts that run counter to their long-held beliefs. Some nutrition questions are asked so frequently….

To help you separate fact from fiction, I’m answering the top two questions from my patients about, eating fruit, and the best diet below:

First question is from Rachel – “Should I be worried about the sugar in fruit?” 

I know why I get this question a lot because we’ve all seen the headlines. Sugar has been labeled the ‘villain’ of modern health, linked to everything from inflammation to metabolic issues. 

But here’s the kicker: we’re also told to eat more plants. So, are we supposed to fear a bowl of blueberries? So, the answer is…. Drum roll please…

No! Eating fruit is not bad for you. And heres why …The No. 1 source of added sugar for Americans, providing 47 percent of the sugar in their diet, is sweetened beverages — items such as soda, lemonade, fruit punch and energy drinks. Fruit provides 1 percent of the added sugars Americans consume. 

On the surface avoiding bananas or pineapples due to the high glycemic index of these fruits makes sense because, High glycemic index a food that’s more likely to spike your blood sugar. And yes basically, fruit is a high sugar food, and is ultimately processed by your body in the same way.

Let’s get technical for a second, but I promise to keep it simple. Most fruit contains a mix of fructose, glucose, and sucrose. On paper—if you look at a chemistry textbook—the fructose in an orange is the same molecule as the fructose in a soda.

And since fruit also comes with fiber and antioxidants, fruit overall is a much better source of sugar than say, a GF cookie.

I like to think of it like this … it’s all about the ‘packaging.’ When you eat a piece of whole fruit, that sugar isn’t traveling alone. It’s ‘packaged’ with:

• Fiber: This is the big one. Fiber creates a sort of ‘gel’ in your gut that slows down the absorption of sugar into your bloodstream. This prevents the massive insulin spikes you get from processed snacks.
• Water: Most fruits are about 80% to 90% water, which naturally dilutes the sugar content.
• Micronutrients: Vitamins, minerals, and antioxidants that actually help your body process energy more efficiently.

Think of it like this: Drinking a soda is like a flash flood hitting a dry riverbed. Eating an apple is however like a slow, steady rain that the soil can actually absorb.”

Now, there is a catch. If you take that fruit and put it through a juicer, you’re stripping away the fiber. According to the NHS, sugar in fruit juice is considered ‘free sugar’—the same category as the sugar added to cake. Without the fiber, your liver gets hit with that fructose all at once, which can lead to fat buildup over time.

And the same goes for dried fruit. When you dehydrate a grape into a raisin, you’re concentrating the sugar and losing the water. It’s much easier to eat 30 raisins than 30 grapes, right? That’s where you can accidentally overdo the sugar intake without even realizing it.”

But in all honesty, I wouldn’t worry about eating whole fruit. Even if Americans met their daily fruit intake — and 88 percent of American don’t — it wouldn’t come close to the volume of sugar we get from ultra-processed foods and beverages. If you need to cut back on sugar, swap sweetened beverages for water. Keep enjoying fruit, and aim for one or two cups per day.

Second nutrition question is the million dollar question and its from Collin: What is the best diet to follow?

If you’ve spent five minutes on social media lately, you’ve probably seen the “diet wars.” One person says plants are the only way; another says meat is the ultimate fuel. One person swears by organic, while another says conventional is just fine. It’s enough to make anyone want to give up and just order a pizza.

But here is the truth: All dietary protocols have their pros and cons. And the real secret? The human body is amazingly adaptable to a vast array of diets.

You heard that right. Whether you choose a plant-based path or a meat-based one, you can get lean, you can get strong, and you can thrive. You can improve your health using organic, free-range foods, or you can see incredible results with conventional grocery store finds.

Weight loss doesn’t require a massive bank account, either. You can hit your goals on a shoestring budget just as effectively as someone with an unlimited one.

So, if all these diets work, what actually matters? It comes down to two things: Consistency and Commitment.

It just takes a little know-how and a system for using the “best practices” that cross over all successful diets. Think of it as the “Universal Truths of Nutrition”:

• Whole Foods First: Most successful protocols prioritize minimally processed foods.
• Protein & Fiber: These are your best friends for staying full and maintaining muscle. I’m talking about broccoli, chicken, and fish
• Mindful Eating: Being aware of how and why you eat is often as important as what you eat.

Of all the diets Paleo diet is probably the best option. focusing on whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating grains, legumes, and dairy. But it can be difficult to maintain long-term due to the restriction of affordable staples like beans and rice. 

You can listen to this blog on my podcast 9 to 5 Wellness. The episode is linked below:

So, here are the answers to your questions on “Eating Fruit, and The Best Diet.” You can send me your question by recoding anaudio message on the 9 to 5 wellness website under Ask Aesha or clicking on the link HERE.

The post Nutrition Q and A – Eating Fruit, and The Best Diet first appeared on Tone & Strengthen.

“Naked carbs”—refined carbohydrates eaten alone without fat, fiber, or protein—are considered unhealthy because they are digested rapidly, causing sharp spikes in blood sugar and insulin. This leads to energy crashes, increased hunger, cravings, fat storage, and long-term risks like diabetes and cardiovascular disease. 

Without fiber or nutrients to slow digestion, naked carbs quickly turn into glucose, creating a rapid, high spike in blood sugar, followed by a sudden crash. Which is why you feel hungry.  Because they digest quickly, they do not provide satiety, causing hunger to return shortly after eating and promoting overeating.

If you are not hungry right away, try these tips to avoid that 11:00 AM crash:

1. The “Breakfast Appetizer”: Switch your morning snack and breakfast. Start with something small: a handful of almonds, a piece of fruit, or a single hard-boiled egg.
2. Go Liquid: If food makes you nauseous early in the morning, try a smoothie with protein powder and spinach. It’s easy on the stomach.
3. The 15-Minute Rule: If you are too rushed, set your alarm just 15 minutes earlier. A piece of whole-wheat toast with peanut butter is enough to stabilize your blood sugar.
4. Prioritize Protein: A high-protein breakfast (like Greek yogurt or eggs) keeps you full and stops those mid-morning hunger pangs.

Dressing the Carbs

Pairing simple, refined carbohydrates with protein, healthy fats, or fiber to slow digestion, curb blood sugar spikes, and increase satiety. Instead of eating carbohydrates alone (“naked”), add toppings like avocado, nuts, nut butter, Greek yogurt, eggs, or cheese to snacks and meals. 

How to Dress the Carbs

• Pair with Fat/Protein: Add avocado, nuts, seeds, nut butter, cheese, or eggs to toast, crackers, or fruits.
• Add Fiber: Combine carbohydrates with vegetables, chia seeds, or leafy greens to slow down glucose absorption.
• Order of Eating: Consume fiber (veggies) and protein/fat before the carbohydrates to significantly reduce blood glucose impact.
• Smart Swaps: Choose whole-grain options over white flour products. 

Examples of “Dressed” Carbohydrates

• Apple + Nut Butter: Combines fruit with healthy fat and protein.
• Toast + Avocado + Egg: Adds fiber and healthy fats to simple carbs.
• Pasta + Vegetables + Olive Oil/Protein: Adds fiber and fat to refined pasta.
• Yogurt + Fruit + Seeds: Adds protein and fiber to fruit sugars.

The post Eating Naked Carbs first appeared on Tone & Strengthen.

• Equipment: You won’t need to bring much with you to a class, as the studios will provide equipment for the workout. The exception would be a non-slip mat would prefer to use your own rather than a shared one from class.

• Bring a water bottle to stay hydrated.

• Think fitted breathable clothes: Choose clothing that’s stretchy but not baggy. Clothes that will stay in place as you move. Your instructor needs to see the alignment of your bones and how your muscles are engaging.

• Skip the shoes: Pilates is done barefoot—no fancy footwear needed. If you’d like something on your feet opt for non-slip “sticky” socks for hygiene and better stability on the floor.

• Opt for unscented products: Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.

• Avoid hardware: Skip clothing with zippers, buttons, or metal clasps.

• Hair up: Tie long hair back (a bun on top of the head is best for lying flat).

• Grip socks
• Water bottle
• Small towel (for sweat or extra head support)
• Hair tie (keep it out of the reformer springs!)
• Positive mindset

The post How to Get Ready for a Pilates Class first appeared on Tone & Strengthen.