Makes 8 servings.

Ingredients:

1 cup unsweetened quick cooking oats

¼ cup cranberries

¼ cup dried blueberries

½ cup unsweetened sunflower seed butter

2 tablespoons maple syrup

½ teaspoon ground cinnamon

Instructions:

• Add all ingredients into a large bowl and mix together with your clean hands or a firm spoon.
• Scoop out the mixture, roughly 1 tablespoon at a time, and use your hands to shape it into a 1-inch ball.
• Repeat to use all the mixture making 8 -10 rounded balls.
• Enjoy at room temperature or save in refrigerator.

Pro Tip: You can freeze this snack for up to 3 weeks and use as you need.

Nutrient Profile per Serving:

Total calories: 138kCal

Carbohydrates: 14g

Protein: 5g

Fat: 8g

Fiber: 3g

Sodium: 12mg

Potassium: 129mg

The post Berry Chocolate Energy Bites 0 (0) first appeared on Tone & Strengthen.

Before we dive into ins and outs of the low carb diet want to emphasize that carbohydrates are an important part of a healthy diet. Carbohydrates, proteins, and fats are known as macronutrients — they provide calories for the body and are needed in larger amounts than micronutrients, which are primarily vitamins and minerals.

Our body relies on carbohydrates to supply it with glucose, a form of energy that fuels bodily functions and supports physical activity. I don’t recommend carb reduction or elimination for long periods of time, but it has a place in your diet cycle if you want to:

• Lose weight and you’ve tried other approaches.
• Change your body composition.
• Follow an anti-inflammatory diet (eliminate unprocessed foods).
• Reduce appetite and improve your energy levels.
• Enjoy eating healthy sources of protein meat, fish, eggs, and vegetables.

What is Low Carb Diet?

A low-carb diet is a way of eating that focuses on reducing the intake of carbohydrates. Technically it’s a diet that recommends consuming less than 45% of total calories from carbohydrates. Instead of relying on carbs for energy, a low-carb diet emphasizes protein-rich foods and specific types of fats. While on this diet, some of the protein in the diet will be converted to glucose for energy. 

Benefits of a Low Carb Diet?

This way of eating has several benefits such as:

Reduced Cravings:

One of the main advantages of a high protein diet is that it helps to decrease your cravings. Because carbohydrates are processed quickly and cause elevated blood sugar levels, which leads to cravings and hunger. By following a low carb diet and including more healthy fats and proteins, you can manage your cravings better.

Healthy Weight Management:

By opting for a high protein low-carb diet, you can experience improved hunger levels, reduced cravings, and consume unprocessed foods. These factors allow for healthy weight management.

Improved Body Composition:

Increasing the protein consumption is associated with high muscle mass and low-fat percentage in your body. Especially when paired with strength or resistance training into your routine this type of diet will reduce fat stores in your body. So, you can use it in your mesocycle of training.

Better Blood Sugar Control:

People with Type-2 diabetes or insulin resistance can greatly benefit from a low-carb diet. By reducing your carbohydrate intake and following a more balanced diet, you can effectively improve your control over blood sugar levels.

Tips for Following a Low Carb Diet Plan

Plan Your Meals:

On this diet meal planning is becomes crucial. Frozen and convenience foods are high in carbs, so prep some high protein sources ahead of time to stay within recommended macros.

Track Your Meals:

I’m not a big fan of meal tracking because it can lead to food aversion but tracking macronutrients for the first two weeks is essential. Using an app like MyFitnessPal to document what and how much is consumed makes it easier.

Supplement Fiber:

Since low-carb can lack fiber and certain micronutrients, ask a nutrition professional if taking a fiber supplement and a multivitamin would help you.

Eat Healthy Vegetables and Fats:

To support a healthy diet, make sure to prioritize nutritious leafy greens, high-quality proteins, and maintain a good balance of electrolytes and fluids. In terms of fat choices, it’s best to choose unsaturated fats from plants, nuts, and seeds rather than saturated fats from animal sources whenever you can.

Bottom Line

On this type of healthy and sustainable diet, it is realistic to anticipate a weight loss of approximately 0.5% to 1% of your body weight per week. The specific quantity of carbs and protein you should aim for while on a low carb diet varies based on factors such as your age, height, current weight, fitness level, and individual health requirements. If you want the support to find your MACROS on a low carbohydrate and anti-inflammatory diet, book a FREE call with me anytime.

The post Low Carb Diet 101: Your Key to Healthy Weight Management 0 (0) first appeared on Tone & Strengthen.

Counting Macros, short for macronutrients, can assist your clients in achieving their nutrition and fitness goals. Protein, carbohydrates, and fats are the three primary macronutrients accounted for while following the Macros eating plan.

The post Eating Healthy on Macros Eating Plan 5 (1) first appeared on Tone & Strengthen.

While you may not change the weather, you can take some steps to feel better during the winter months. The best cure for winter depression is to exercise your way through the winters. Not only will you keep the blues away, but you’ll be keeping fit simultaneously. Read on to find more tips for fighting off winter blues.

Embrace Outdoors

Wrap-up in some warm clothes and brave the weather. Wear layers that you can easily strip off as your body temperature rises. Make a playlist of your favorite music to stay motivated. Embrace the wind, rain, and snow. Find your inner child by running, cycling, and jumping over the puddles and icy patches. You will have so much fun doing it. Sign-up for skiing, snowboarding, or ice-skating lessons for a more structured approach to staying active. Taking classes will give you a result-driven structured approach, a sure confidence booster.

Join a Training Group

The best way to start the day is with some exercise. Can’t bring yourself to get out there on your own? Book an exercise class with your friends. You will wake up on those cold winter mornings because your friends rely on your support. Do you want even more out of your mornings and want to make new friends? Why not join a running club? Joining an early morning running club is a sociable way to move with others. You’ll feel superb at the end of your running session.

Join a Virtual Fitness Class

This tip is simple to execute, and you can stay active in your pj’s. Pj’s are just fine if that’s how you like it during winters. You can join many virtual fitness classes offered by virtual gyms. Plus, you’ll connect with like-minded people who will sweat with you. You don’t need fancy equipment or tons of space. It would be best to have a small workout space, yoga mat, and weights to move around. Try Tone and Strengthens virtual fitness classes where you will get structured workout classes led by certified trainers.

Get Enough ZZZ’s

The easiest way to boost your mood is to rest up. Sleep is a massive component of elevating your mood. One of SAD’s infamous symptoms is insomnia, which starts in fall and winter due to a lack of natural sunlight. According to endocrinologists, our circadian rhythm can get disrupted without a regular sleep cycle, disrupting hormone production. If you are going to get in an early morning workout, I recommend that you catch up with your sleep at the other end of the day. Rest and recovery are essential parts of working out. Getting enough sleep and maintaining a consistent sleep schedule can help you combat the winter blues.

Eat Right

Nutrition is as important as staying active to combat the winter lows. Winter season calls for an extra supply of vitamin D and serotonin-rich foods. Vitamin D levels are low during the winter months due to sunshine. Try eating vitamin D-rich foods and supplementing vitamin D during the winter months. Foods high in vitamin D like fatty fish, fish oil, tuna, and mushrooms can improve mood. Serotonin is a vital hormone that regulates our mood, feelings, and focus. Foods that boost serotonin-like spinach, eggs, hazelnuts can help fight winter blues. 

Try taking these steps to help minimize the effects of feeling down during the cold and dark winter days.

The post Fitness Tips to Combat Winter Blues 0 (0) first appeared on Tone & Strengthen.

Ready to get started? Here are a few ideas to get you on the path to a healthier lifestyle:

• Reduce Stress
• Clock in More Sleep
• Eat Home Cooked Meals

Reduce Stress- Ohhh! Stress. It seems to creep up so often. Doesn’t it? Stress can significantly impact your ability to maintain a healthy weight and your exercise routine. Stress produces the hormone cortisol. Research shows that cortisol triggers food cravings and increases insulin levels, which affects the ability to burn off those comfort foods (1). There are many ways to control stress in your life. Some examples are writing one affirmation about yourself every day, starting your day with a five-minute meditation, and writing a journal entry every day.

Clock in Enough Sleep- Most people need between 7 and 9 hours each night. This year putting more sleep on your new year’s resolution list will set you on a healthy path. Sleep deprivation sets up your brain to make not-so-smart decisions. Research shows lack of sleep slows activity in the brain’s frontal lobe, the decision-making hub. Plus, your brain’s reward centers rev up when you are tired and sleep-deprived. So, you reach for those late-night treats. This year take easy steps to improve your sleep hygiene, and you will be on your way to a healthier you. Some of the easy ways to clock more sleep are; setting a reminder to go to bed early, stopping electronic usage thirty minutes before bed, and stopping caffeine consumption after 4 p.m.

Cooking at Home- Put some cooking classes and meal planning on your new year’s resolutions list. You can learn to shop for and prepare healthy meals. Cooking at home will save you time, money, and all those extra calories. When you cook at home, you know exactly how much salt, fat, or sugar is going into your dish, and you can replace the ingredients to cater to your nutrition needs. Some of the easy steps to start cooking at home are planning dinners for the week, making a list of the ingredients, and buying your groceries on Friday. 

You can choose these resolutions that focus on improving your health. At the end of the following year, you might be surprised at how much weight you lost without putting weight loss on your resolutions list.

References:

1-DOI: 10.1146/annurev-psych-010418-102936

The post Why Weight Loss Shouldn’t be On Your New Year’s Resolutions List? 0 (0) first appeared on Tone & Strengthen.

Here are my top five tips for enjoying a healthy Thanksgiving holiday.

5 Ways to Enjoy a Healthy Thanksgiving

Start Your Day Right

A national holiday doesn’t mean it’s no workout day. Keep your daily or weekly workout routine on the calendar. Clear the first two hours of your Thanksgiving morning. Plan for it the night before by putting your workout clothes out.

Sign-up for a Turkey trot and run it with friends while having fun. Local gyms have special HIIT-style classes on the schedule. So, hit the gym and revive your metabolism with intense Thanksgiving sessions.

Enjoy Outdoors

Get moving outdoors. You can make it a family affair. Visit a local park with kids. Take your guests and kids to a trail and go hiking late morning or early afternoon. Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety. You will be a mood booster and a great bonding activity for your family and friends. Go for a gratitude run or walk. I love logging gratitude miles on Thanksgiving Day. I offer thanks for something or someone each mile I run. Offering gratitude in this manner makes up a nice long run too.

Take your guests and kids to a trail and go hiking late morning or early afternoon.

Eat All Your Meals

I have heard this so many times. I’m saving space for dinner tonight. Please don’t skip breakfast and lunch. It isn’t healthy to skip meals. It makes you very hungry by dinner, and it slows your metabolism. Starving all day will only make you eat everything in sight! Let go of your food restrictions this Thanksgiving related to your weight. Enjoy Thanksgiving all day by eating flavorful meals throughout the day.

Start your day with a balanced breakfast. A couple of hours before dinner, eat a light lunch or snack. Include thanksgiving flavors in your other meals. Go for pumpkin pancakes and eggs with a side of roasted squash. Try a fall salad topped with roasted chicken and pumpkin seeds for lunch. Spreading out Thanksgiving throughout the day will give your body time to digest and be satisfied. It will ensure your blood sugar is stable, and you won’t have unnecessary food cravings.

Let go of your food restrictions this Thanksgiving related to your weight.

Eat a Balanced Dinner

Food provides nutrition to your body, and food on holidays like Thanksgiving bring us closer to our loved ones. Eat a balanced meal on Thanksgiving Day and every other day of the year. Your plate should ideally have quality protein, healthy fibrous carbohydrates, and good fats. This combination of macronutrients in optimal amounts will help balance your blood sugar and keep your metabolic rate high. To balance your thanksgiving plate, fill half your plate with veggies like green beans, sweet potatoes, broccoli, and squash, then fill 1/3 of the plate with protein like turkey breast and finally fill the rest with healthy grains like brown rice, bulgur, quinoa, or whole grain bread. Top off your plate with healthy fat sources like olive oil and nuts. You can use this plating technique to visualize the amount of food you should have, but you don’t have to eat it that way!

Savor the Food

Food is supposed to be enjoyed, so consume it slowly. Slowing down while eating is a great way to communicate with our brains. Research shows that the body sends its satiation signal about 20 minutes after its full to the brain. This lag leads us to overeat often unconsciously. Savor your thanksgiving meal and enjoy the company of loved ones. Be present in the moment and enjoy every bite of your meal. Bon Appetit!

The good news is that it’s possible to enjoy this holiday and stay on top of your health goals.

It’s time to celebrate and offer gratitude for the people and experiences you cherish. This Thanksgiving, enjoys the outdoors, make it about friends and family, and enjoy balanced meals throughout the day. Following these tips, you can enjoy this holiday while staying on track with your healthy habits.

The post How To Enjoy a Healthy Thanksgiving 5 (1) first appeared on Tone & Strengthen.

Here are five rules of nutrition when in marathon training mode!

Eat for your metabolic needs- Running is a high-calorie-burning exercise. On a typical long run, runners can burn up to 100 calories a mile. If these calories aren’t replaced, the runner will be in a calorie deficit. A runner in a calorie deficit will begin to break down muscle to compensate, which is bad news. The primary fuel for marathon runners is carbohydrate. According to research, athletes should consume 3.0 – 4.5g per pound of bodyweight of carbs, 0.7 – 1.0g of protein, and 0.5g of fat on training days.

Nutrient Timing- Nutrient timing is vital for training. Pre-run and post-run nutrition can enhance performance. Eat an easily digested carb with some protein-like bagel with peanut butter or banana approximately 30 to 40 minutes before a run. After the training session, replenish your body’s carbohydrate and protein stores with a protein smoothie within 30 minutes. The post-workout window is critical because that’s when your body is most responsive to nutrients.

Hydrate- Hydration is key to avoiding muscle cramps and fatigue. Body temperature rises while running, and hydration regulates body temperature. Knowing your sweat rate will help you understand your hydration needs. A good way to gauge sweat rate is to weigh yourself before and after long runs. Weight lost while running is the water weight that needs to be replaced during and after the run. As a rule of thumb, try to take two to three sips of water every 15-20 mins during a run.

Practice Fueling- Fueling during the race determines the race performance as much as weeks long training. To dial in race nutrition, practice, practice, and practice. Find what your body can digest without any issue and stick to those foods. Long runs are perfect for simulating race conditions and practicing nutrition. Pro tip – first, try using the gels, electrolyte drinks, and food items that will be available on the course. If they don’t suit your gut, then experiment with other options. According to research, 30gms – 60gms of carbohydrates consumption per hour is recommended during a race.

Race Day Nutrition – In the weeks leading to the race, you want to increase the carbohydrate intake. Yes, carb loading isn’t a myth. The increased carb intake will fill up your glycogen stores. Race day is not for trying something new! It’s best to leave experimentation to training runs at least four to six weeks out from race day. Eat a familiar carbohydrate-heavy breakfast two hours before your start time. Focus on hydration and fueling during the race. Try to drink water every 10-15 minutes and take carbs every 30 – 40 minutes. With a solid and tried race-day nutrition plan, you will be propelling forward during the race.

Marathon training nutrition doesn’t have to be difficult, but it is a critical component of training. Following a nutritious eating plan during the training period and practicing sound nutrition for race day will help you cross the finish line in your goal time.

The post Marathon Training Nutrition 0 (0) first appeared on Tone & Strengthen.

With fun-filled summer nights, seafood is always an easy dinner to fix. You can easily throw it on the grill or the oven, and it’s ready in minutes. You say what? It would help if you had recipe ideas. I got you covered with four savory seafood meals that are big on flavor but won’t cut into your summer fun.

Start your day off with heart-healthy breakfast that has smoked salmon is an easy fix. You can use smoked salmon in any recipe, with scrambled eggs, bagel sandwiches, and top off the avocado toast with it. All these easy breakfast meals are super easy and super nutritious. They may just become breakfast staples busy school mornings.

For lunch, a refreshing salad made with salmon and crunchy cucumbers is perfect. Another tasty lunch is the tuna poke bowl. If you are like me and love sushi and poke bowls will become your new obsession. Poke bars are opening everywhere nowadays. Poke bowls are delicious and packed with nutrition. Who can say no to Spicy Tuna Poke Bowls made with fresh tuna, avocado, cucumbers on a base of steamed rice?

For dinner, try baked catfish, or sweet and spicy grilled salmon is perfect. It’s catfish month, and of course, this blog won’t be complete without a catfish recipe. My friends who aren’t big fish eaters, when they tried it, they thought they were eating chicken. It’s that good! Grilled salmon is the tastiest and easiest dinner. With this spicy and sweet marinade, you won’t be able to resist eating these salmon filets.

Salmon cucumber salad 

Ingredients

• 2 five-ounce Salmon fillets
• 2 cucumbers 
• 2 celery sticks 
• 1 bunch scallions
• 4 tablespoon olive oil 
• 1 tablespoon lemon juice 
• ½ cup full fat coconut milk 
• 3-4 sprigs dill 
• 2 cloves fresh garlic 
• Sea salt – to taste

Instructions

• Cook the Salmon fillets in a skillet with two tablespoons olive oil over medium heat. 
• Cooking them for 5- 8 minutes on each side. 
• Once cooled, flake the salmon with a fork.
• Slice the cucumbers and celery into small chunks.
• Chop scallions into thin slices.
• In a blender, combine the rest of the ingredients. Blend until evenly mixed. 
• In a large bowl, combine cucumbers, celery, scallions, and flaked salmon. 
• Drizzle dressing over the top and toss together to evenly coat the ingredients. 

Baked Catfish

Ingredients

• Avocado oil spray
• ½ cup almond meal
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon dried thyme
• ½ teaspoon dried oregano
• ⅛ teaspoon cayenne pepper
• 2 tablespoons dairy free butter
• 2 (6 oz) catfish fillets

Instructions

• Preheat the oven to 450 degrees F. 
• Prepare a baking pan by lining the bottom with foil and spraying with oil.
• Mix together the almond meal, and the spices in a plate.
• Melt the butter in a bowl.
• Dip each catfish fillet in the melted butter.
• Coat the fillets with almond meal mixture.
• Place the coated fish fillets on the baking pan.
• Spray the fillets with oil. 
• Bake 15-18 minutes, until crispy and golden.

Sweet and Spicy Grilled Salmon

Ingredients

• 6 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• ¼ cup honey
• juice of 1 lime, about 1 ½ tablespoons
• pineapple juice 3 tablespoons
• ½ teaspoon fresh ground black pepper
• 1 teaspoons dry Sriracha seasoning
• old bay seasoning 2 tablespoons
• ½ tablespoon vegetable oil
• 4 salmon fillets, skin-on or off
• chopped fresh parsley for garnish
• lime wedges for serving

Instructions

• Mix all the wet ingredients and spices to prepare marinade.
• Marinate the salmon filets (cut into 5 ounce portions) in the marinade.
• Place in a bowl or zip lock bag and keep inside the refrigerator for 2-3 hours. 
• Dry the pieces with a paper towel and sprinkle old bay seasoning on each side of the filets.
• Place on top of a sheet of tinfoil and grill for about 15 minutes
• Bake for approximately 20 minutes or done to your preference.
• Garnish with parsley and lime and serve.

Tuna Poke Bowl

Ingredients

• 1/2 pound sushi grade tuna
• 1/4 cup sliced scallions
• 2 tablespoons reduced sodium soy sauce 
• 1 teaspoon sesame oil
• 1/2 teaspoon sriracha
• 2 tablespoons light mayonnaise
• 2 teaspoons sriracha sauce
• 1 cup cooked short grain brown rice 
• 1 cup cucumbers diced
• 1/2 medium Hass avocado, sliced
• 2 scallions, sliced for garnish
• 1 teaspoon black sesame seeds
• Reduced sodium soy 

Instructions

• In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
• In a medium bowl, combine tuna cut into cubes, with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.
• In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.
• Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

The post Summer Seafood Recipes 0 (0) first appeared on Tone & Strengthen.

Fish is a low-fat, high-quality protein. Fish has good omega-3 fatty acids and vitamins such as D and B2 plus minerals such as calcium and phosphorus. Research studies have shown that eating seafood can decrease heart attack, stroke, obesity, and hypertension.

Fish is an essential source of nutrition, but it has deep cultural values too. Catching, preparing, and eating fish are considered a cultural practice in many regions of the world.

Nutritious Value of Seafood

Protein- Seafood is a low-calorie protein source. Seafood is a complete protein source. It contains a good supply of essential amino acids for muscle growth. According to research, a 3-ounce serving of most fish and shellfish provides about 30% of the average daily recommended amount of protein. The protein in seafood is easier to digest because seafood has less connective tissue than red meats and poultry.

Fat – Seafood is low in total fat and saturated fat. The kind of fat found in seafood is healthy for our bodies. It is the polyunsaturated fat, including omega-3 fatty acids, which have added health benefits.

Omega-3 fatty acids are essential fatty acids that are required for human development. These fatty acids cannot be produced by the human body and therefore are needed through food.

Fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.

Vitamins and Minerals- Fish is a natural source of vitamins A, D, and B-complex. B-complex vitamins are essential for a healthy brain and nerves. Vitamin A & D are necessary for vision, strong bones, and healthy skin.

Fish is also a good source of minerals such as selenium, zinc, iodine, and iron. These minerals help to maintain healthy cells, gland functions, red blood cell production, and bone development.

Health Benefits linked to seafood

Reduced Risk of Heart Attacks – According to research, heart attack is one of the most common causes of premature death. Fish is a top heart-healthy food. Scientific research suggests it is because of the high omega-3 fatty acid content in fish. Eating at least one serving of fish per week has been found to have a reduced risk of heart attack.

Good for Babies Development- Omega-3 fatty acids are vital for brain and eye development. It is recommended that pregnant women should eat low-mercury fish, such as salmon, sardines, and trout, once per week or supplement with high quality omega-3 fatty acids.

Mental Health– Eating fish is not only good for babies’ brains. It can be very important for the adult brain and mental health. Research shows that people who consume fish weekly have a lower rate of mental decline. Another research study suggests that people who eat fish regularly have more gray matter- the part of the brain that regulates memory. The omega-3’s in fish may combat depression too since they promote higher energy and a stable mood.

Source of Vitamin D- Vitamin D is vital to bodies different functions. It acts as a steroid in our bodies. According to NIH, in U.S., people who live above Atlanta are deficient in it. Fish is an excellent source of vitamin D. A single 4-ounce serving of cooked fish like salmon can satisfy 100% of daily vitamin D requirements. An adequate amount of vitamin D is linked to quality sleep as well. So, if you are looking for improved sleep and more zzz’s eat fish.

Boosts Immune System- Fish high in omega-3 fatty acids can strengthen your immune system, thus protecting against autoimmune diseases like type 1 diabetes. It is also effective for respiratory disorders like asthma in young kids.

Bottom Line

Fish is high in omega-3 fatty acids and vital minerals and vitamins to protect us against heart attacks, stroke, and immune dysfunctions.

I saved the best for the last. My favorite perk of eating fish is that it is quick and easy to prepare, and is delicious. It’s perfect for busy nights and packs a whole lot of nutrition.

What? Did you say you don’t like the sea taste? With so many options of fish and seafood to choose from, you can always have options. Also, there are so many ways to prepare the fish to get rid of that fishy taste. Try some of our recipes. Give it a try yourself!

The post 5 Reasons Why You Should Add Seafood to Your Diet 0 (0) first appeared on Tone & Strengthen.

*Yoga Mat and two blocks required for this class *

The post Vinyasa Yoga 0 (0) first appeared on Tone & Strengthen.