What is a Low-Calorie Diet?

A low-calorie diet restricts your intake to under 1600 calories per day for men and less than 1,200 calories per day for women. The results can be exciting – fast weight loss! But, it won鈥檛 stay, say experts.

Is Eating Low-Calorie Good for Weight Loss?

After a while, the body adjusts to the low-calorie intake, slowing your metabolism, and shifting your appetite. Ultimately, these changes make it more difficult for you to achieve your weight loss goal.

The Problem with Low-Calorie Diets

Not eating enough calories can leave you feeling deprived, moody, and unsatisfied with your food. If your low-calorie diet isn鈥檛 satisfying your hunger, the cravings for unhealthy foods can become incredibly difficult to ignore. agree a low-calorie diet is unsustainable. Worse of all, research shows it negatively impacts your metabolism making it harder for you to lose weight.

What Happens to Your Body with a Low-Calorie Diet?

The lack of calories causes your body鈥檚 metabolism to slow, in an effort to conserve energy. A slower metabolism makes it harder to lose weight. Other symptoms associated with a low-calorie diet include:

• Fatigue
• Feeling Cold
• Gastrointestinal Issues (constipation)
• Moodiness
• Carbohydrate Cravings

Why Do I Crave Carbohydrates on a Low-Calorie Diet?

A low-calorie diet lowers levels of leptin and the amino acid, tryptophan in the body. That increases the susceptibility to moodiness and carbohydrate cravings.

Should I Exercise on a Low-Calorie Diet?

Yes, explain that exercise can affect tryptophan levels, which could help in improving mood and preventing uncontrolled weight gain.

Are There Any Benefits of a Low-Calorie Diet?

There is one benefit to eating a lower-calorie diet. Aging show when non-obese, older people don鈥檛 overeat it prolongs health and may even extend life.

What Should You Eat for Weight Loss?

Fill up on satisfying foods: rich in water and fiber, vegetables and fruit can be a wonderful addition to a healthy, weight-loss-focused eating plan. This concept of calorie density is not new. A review of 31 found low energy density foods cause large decreases in overall energy consumed in a day. In other words, focusing on eating more low-calorie dense foods promotes weight loss. Bonus: Low-calorie-dense foods are healthy.

7 Best Low-Calorie Density Foods for Weight Loss

• Oatmeal
• Leafy Greens
• Fresh Fruits
• Vegetables
• Lentils
• Beans
• Potatoes

What Diet is Good for Weight Loss?

If you want to lose weight and keep it off, the secret to success is consistency, according to . In the study, researchers found there鈥檚 more overall success with slower, consistent weight loss than with diets that cause quick weight loss at first. Plus, it鈥檚 more than what you eat 鈥� weight loss success requires a holistic approach.

4 Better Ways to Lose Weight (Proven Strategies)

shows it鈥檚 more than what you eat that鈥檚 impacting your weight: biology, behavior, and environment are all factors involved in weight loss.

1. Eat Lots of Food

Choose more Low-Calorie Density foods.

2. Create Space for Movement.

Exercise helps prevent regain following initial weight loss, according to .

3. Reduce Stress

Chronic stress has been linked to weight gain, in multiple .

4. Aim for Consistency

Create goals that are small actions you can accomplish and maintain for life.

Is Stress Preventing Your Weight Loss?

Yes, stress plays a factor in your weight loss struggles. In a 2018 , researchers compared the weight loss success of obese adults who learned stress management techniques, including breathing and guided visualization, to those who did not. The result: managing stress improved weight loss.

Low-Calorie Diets Are Not Great for Weight Loss or Your Health

Ditch the rule-based, all-or-nothing, restrictive diets that are unsustainable, making it impossible for you to consistently lose weight. Choose a holistic weight loss plan that鈥檚 based on scientifically proven, simple healthy lifestyle goals. A Registered Holistic Nutritionist can help.

Are you passionate about healthy living?

Train to become a Holistic Nutrition Practitioner today!

References:

Reducing calorie intake may not help you lose body weight. .

Calorie reformulation: a systematic review and meta-analysis examining the effect of manipulating food energy density on daily energy intake. .

Maintenance of lost weight and long-term management of obesity. .

Exercise is medicine. .

Impact of stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. .

Reduced-calorie diet shows signs of slowing ageing in people. .

Longitudinal study of life trauma, chronic stress and body mass index on weight gain over a 2-year period.

Contributed by Allison Tannis

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Strength training for women over 40 can be a powerful solution for cravings and low energy offering both physical and mental health benefits that support healthy aging. By incorporating strength training, and making thoughtful adjustments to your nutrition, you can build muscle, feel less tired, and balance blood sugar levels. This guide will show you how strength training can change your life and why it鈥檚 never too late to start.

Why Strength Training is Essential for Women Over 40 vs Cardio Workouts

Strength training is often overlooked in favour of cardio exercises, such as running or walking, in women over 40. Many women are compelled towards low-impact activities like yoga and walking. While these activities are important for improving flexibility, stability, emotional resilience, and mental health, they don鈥檛 address the loss of muscle mass that naturally occurs as we age.

Starting in your 30s, muscle mass declines. The rate varies but it could be as much as an 8% loss per decade, says. Luckily, adding strength training into your routine can help you build strength and maintain muscle with age.

Women Who Strength Train Live Longer听

Not only is lower muscle mass associated with increases in metabolic syndrome and cardiovascular disease, it鈥檚 a predictor of. Aging well requires significant muscle mass and strength.

5 Science-Backed Reasons Women Should Do Strength Training to Age Well

By incorporating strength exercises into your routine, you鈥檒l be setting the foundation for better health, both now and as you continue to age.

• Strength for Physical Movement: Muscle provides the strength and stability that is essential for physical movements.
• Cognitive Function with Age: Muscular strength has impacts on function with age.
• Blood Glucose Maintenance: is crucial for the maintenance of blood sugar control.
• Reduce Cravings: Strength training can at least temporarily reduce hormones, and increase the hormones that help suppress appetite: a swing in hormones that can help reduce cravings.
• Weight Loss and More Energy: Muscle has significant impacts on energy metabolism in the body. As such, less muscle can lead to a slower metabolism, making it harder to maintain a healthy weight and energy levels.

How Often Should Women Over 40 Do Strength Training?

With age and menopause, strength and power of the muscles declines. In the, it is recommended that adults get a minimum of 2.5 hours of moderate-intensity exercise a week (that鈥檚 about 30 minutes per day of sweaty work), with strength training at least two days a week. Newer suggest that post-menopausal women do best with strength training more than 2 times per week, in which they get more than 6-8 sets per muscle per week. As such, aiming for 3 strength training workouts per week may be ideal for women over 40.

What is the Best Weight Training for Women Over 40?

Maximum strength gains come from the use of heavier loads than longer, lighter weights. Not sure what that means? If the weights you鈥檙e lifting are light enough that you can do closer to 15 repetitions before you feel you might lose form, it鈥檚 time to increase your weights. Exercise physiologist suggest fewer repetitions of 8-10 are best for women over 40 looking to build strength and age well.

Health Benefits of Strength Training for Women

Strength training offers far more than just toned muscles. Women over 40 can reap a variety of health benefits by lifting weights or performing resistance exercises, such as push-ups. Here are some of the key health benefits of strength training for women:

• Increased Muscle Mass and Strength: Building and maintaining muscle becomes more challenging as we age, but strength training in women helps to preserve and increase muscle tissue. This is crucial for keeping your metabolism high and reducing the risk of age-related muscle loss, also known as sarcopenia.
• Bone Density Support: Women are more susceptible to osteoporosis, especially after menopause. Robust shows strength training helps to improve bone density, reducing the risk of fractures and other bone-related issues.
• Cognitive Function with Age: When a women increases her muscle strength through strength training it has a positive impact on the central nervous system. shows this helps neural pathways which is important for improving cognitive function as we age.
• Improved Metabolism and Weight Management: Heavy lifting improves metabolism, a process that slows as women hit perimenopause and is worst after menopause. Since muscle burns more calories than fat tissue, increasing your muscle mass through strength training can help boost your metabolism.
• Better Posture and Joint Health: Strength training improves the stability and strength of muscles surrounding your joints, which can alleviate joint pain and improve posture. This is particularly important for preventing injuries as you age.

Mental Health Benefits of Strength Training for Women

The mental health benefits of strength training for women are profound. Exercise is known to be a powerful tool for managing stress, anxiety, and depression, but strength training specifically has been shown to offer unique advantages for mental wellness.

• Enhanced Mood: Mounting supports the addition of strength training in women with depressive symptoms into a healthy, holistic lifestyle. In fact, even suggests one of the mental health benefits of strength training for women is happiness.
• Less Anxiety: No matter what your age, muscular strength or cognitive function, shows older women notice less anxiety when their lifestyle includes strength training.
• Self-Confidence: Women who participate in strength training activities build self-acceptance, experience feelings of person growth and gain confidence from achieving intrinsic goals, shows.

Nutrition for Strength Training in Women Over 40: A Holistic Nutrition Approach

Women are different than men. Research shows while men鈥檚 muscles enjoy protein (particularly leucine) during exercise, women derive more of their energy needs during exercise from fat. Meanwhile, women鈥檚 bodies likely need more protein after exercise to create the ideal environment for muscle mass increase, building strength and recovery.

How Sex Hormones Impact a Woman鈥�s Protein Intake Needs

For women, adequate protein is particularly important to support our hormonal fluctuations that can cause our body to be more inclined to break down muscle. This occurs after ovulation and during the luteal phase when progesterone rises. Progesterone breaks down proteins to provide amino acids as building blocks for the uterine lining. Women need more protein during this higher progesterone time to lessen the impact on your muscles.

Should You Eat Protein Before or After Exercise? Holistic Sports Nutrition for Women

According to the, pre-exercise protein ingestion helps the human body:

• Increase lean muscle mass
• Strength
• Reduces fat mass
• Improves recovery

While some protein is helpful before exercise for women, carbohydrates may also be important – particularly if working out early in the morning. suggests exercising while fasted is not a good idea. Exercising in a fasted state is stressful, encouraging the production of more cortisol. As women over 40 already struggle with high cortisol levels thanks to hormonal changes, this additional stimulus isn鈥檛 ideal.

After exercise, women will benefit from eating nutritious foods that contain protein. For up to 48 hours after strength training, there鈥檚 an increase in protein turnover in the muscles. As such, it鈥檚 important to provide enough energy, including protein to ensure sufficient amino acids are available to repair and build muscle. Without post exercise protein your muscles can鈥檛 successfully improve their strength.

How Much Protein Should Women Over 40 Eat?

The amount of protein a woman needs can vary. The recommended daily allowance for women is 10-35 percent of your daily energy intake. For a 165-pound woman, that would be around 60g of protein in a day. However, research suggests women aim for higher amounts, (1.7-1.8g/kg) when their goal is to increase strength and muscle, which is about 115 grams of protein per day.

Nutrition, Strength Training and Balancing Energy and Blood Sugar

One of the most common complaints among women over 40 is fluctuating energy levels, often tied to imbalanced blood sugar. Many women experience cravings for sugary or high-carbohydrate foods when their blood sugar drops, which can lead to fatigue, mood swings and difficulty concentrating. While strength training helps improve insulin sensitivity, making it easier for your body to regulate blood sugar, pairing it with a holistic nutrition approach amplifies these effects.

Science-Backed Tips for Controlling Blood Sugar and Boosting Energy:

• Prioritize Protein: Protein plays a crucial role in regulating blood sugar levels by slowing down the absorption of sugar into your bloodstream. After a strength training session, consuming a protein-rich meal can help rebuild muscles and maintain steady energy levels throughout the day. Incorporate lean sources like chicken, fish, eggs, or plant-based options such as lentils, nuts, beans and quinoa into your meals.
• Fiber-Rich Foods: Foods high in fiber, such as leafy greens, whole grains and legumes, help keep your blood sugar stable. Fiber slows the digestion process, preventing spikes and crashes in blood sugar that contribute to feeling restless, then tired.
• Healthy Fats: Healthy fats, like those found in avocados, nuts and olive oil, play an important role in for unhealthy carbs.
• Stay Hydrated: Dehydration can mimic the symptoms of low blood sugar, making you feel sluggish or fatigued. Be mindful of drinking water regularly.

Understanding Cravings: What Your Body is Telling You

Many women over 40 notice an increase in cravings for sweets or carbohydrates, which can feel overwhelming at times. These cravings are often signals from your body that something is out of balance. Understanding why these cravings occur can help you take control of your health.

• Sugar Cravings: If you find yourself reaching for sweets frequently, it could be a sign that your blood sugar levels are fluctuating too much. This is often a result of consuming too many processed carbs, while not enough protein and fiber.
• Fat Cravings: Craving fatty foods like cheese or fried items may indicate that your body needs healthy fats. Instead of reaching for unhealthy options, try snacking on nuts or adding avocado to your meals.
• Salt Cravings: A desire for salty foods can often be linked to dehydration. But, new suggests salt cravings are also common in those struggling with depression, anxiety and stress. When you feel this craving, take a moment to assess whether you鈥檝e had enough water or if you鈥檙e feeling anxious. Hydrates or carve out time for some mental health strategies such as meditation, journaling or a nature walk.

A Holistic Approach to Aging Well

Strength training in women over 40 is just one piece of the puzzle. When combined with holistic nutrition and mindfulness practices, it can significantly enhance your quality of life and help you age with grace and strength.

At the 黑料社, we offer classes and webinars that dive deeper into these topics, providing you with the knowledge and tools you need to thrive in midlife and beyond. If you’re interested in a deeper understanding of how nutrition impacts your health, consider enrolling in our Natural Nutrition Diploma Program. Available in-class or distance education, this program is designed to empower you with the practical skills and confidence to take control of your health, improve your well-being, and help others to do the same.

Embrace the journey of healthy aging and build a life of strength, vitality, and balance with the support of nutrition and strength training. You鈥檝e got the power to thrive!

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What are Electrolytes?

Electrolytes are tiny substances, like sodium, that your body needs to carry out vital functions. They help your cells ensure they have just the right amount of fluid inside them 鈥� hence electrolytes are important in hydration. Plus, your cells use electrolytes to conduct electricity! That鈥檚 how you move 鈥� electrolytes are needed for your muscles to contract.

What鈥檚 an Electrolyte Imbalance?

When your body鈥檚 levels of electrolytes are too high, or too low, health complications can arise.听 Your body needs the perfect balance of electrolytes. When your electrolytes are imbalanced, everything from muscle contractions to how messages are sent from your brain through your nerves is impacted.

High electrolytes, such as eating too much sodium in processed or fast foods, can increase blood pressure 鈥� that鈥檚 hard on your heart and kidneys.

Low electrolyte levels can occur from prolonged sweating, such as during warm weather or exercise, which can leave you dehydrated. But, there are other, potentially more important impacts of low electrolytes you should know about.

What Happens When You鈥檙e Low in Electrolytes?

Without enough electrolytes, your cells struggle to maintain the balance needed to function and you may experience a variety of symptoms from headaches to muscle cramps, blood pressure changes to mood disruptions or confusion.

Low electrolyte levels in the body can occur from:

• Sweating
• Persistent vomiting or diarrhea
• Higher than normal blood pH (alkalosis)
• Poor diet
• Insufficient water intake
• Certain medications

What Happens When You鈥檙e Dehydrated?

Less than a 1% decline in your body鈥檚 water content can disrupt your reaction time, cognition, and mood, says . Anxiety and depression can increase in as little as 3 hours at 30掳C temperatures.

Does Hot Weather Impact Your Mood?

As the barometer rises, so can your anxiety. In a study published in the journal, , even a one-degree increase in temperature elevates the probability of experiencing depression and anxiety. It鈥檚 thought that sudden hot weather stresses the body, lowering serotonin levels in your brain 鈥� one of the biggest mood regulators.

听

6 Most Important Electrolytes for Your Health

There are 6 important electrolytes for your health, and you need them all. Whole foods and electrolyte drinks can help you restock on these when you run low.

Calcium: helps muscles contract, nerves send signals, regulate the rhythm of the heart

Chloride: helps your cells maintain their internal and external balance of fluids.

Magnesium: helps cells turn nutrients into energy, needed for brain function and muscle relaxation.

Phosphate: helps cells metabolize nutrients and transports chemicals outside your cells.

Potassium: works alongside sodium to help cells maintain healthy fluid levels, vital to heart function.

Sodium: helps cells absorb nutrients and stay hydrated.

How to Find the Best Electrolyte Drink

According to , women should drink 9 cups of water a day, and men 12 cups. However, if despite consuming sufficient water you still feel thirsty, are experiencing vomiting or diarrhea, or are involved in continuous, vigorous physical activity for longer than 60 minutes, you may need an electrolyte drink.

Here are some options to consider in your quest to find the best electrolyte drink for you:

Coconut Water

sales have increased as knowledge of its electrolyte content has spread, offering some potassium, sodium, magnesium, and chloride.

Electrolyte Drinks

Some small show an electrolyte drink can improve how well you rehydrate, as well as muscle performance. Electrolyte drinks are sold in stores as beverages, or powders/tablets you add to your water. There are electrolyte drinks with or without carbohydrates (sugars): a of studies available noted that during continuous exercise an electrolyte drink did a better job of helping the body regain water lost (rehydrating). Read the label to confirm the ingredients of your electrolyte drink meets your needs. The source of sweetness in an electrolyte drink may not be sugar, instead using an artificial sweetener (sucralose).

Energy Drinks

Of note, some electrolyte drinks, called energy drinks, contain caffeine 鈥� the consumption of drinks high in sugar or containing caffeine is discouraged by the , noting these drinks may contribute to obesity or health issues and are unnecessary for children engaged in routine physical activity.

Do You Need an Electrolyte Drink?

Most healthy, active individuals can stay hydrated and obtain sufficient electrolytes from whole foods, such as those listed below. However, circumstances can occur when you are at greater risk of becoming dehydrated and an electrolyte drink may be beneficial.

Watch for these signs of mild to moderate dehydration if you鈥檙e unsure whether you鈥檙e not properly hydrated and may need additional electrolytes:

• Dizziness
• Dry mouth
• Headache
• Thirst
• Muscle cramps/weakness

Are There Electrolyte-Rich Foods?

Yes, you can eat electrolytes 鈥� they are found in many of the nutritious fruits, vegetables, beans, grains, and nuts featured in a healthy, holistic eating plan. Watery fruits and vegetables (melon, cucumber, berries) are also excellent foods to eat to stay hydrated.

Foods to Replenish Electrolytes: Natural Hydration Solutions

• Green leafy vegetables (magnesium, calcium)
• Oranges (potassium)
• Broccoli (calcium)
• Pumpkin seeds (magnesium)
• Avocado (potassium)
• Legumes (sodium, potassium)

Learn more about holistic nutrition and your health鈥�

Explore the

Natural Nutrition Diploma Program

available through multiple 黑料社 branches.

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Why Don鈥檛 Diets Work?

Popular internet diet trends cause quick weight loss through radical food restrictions that are impossible to maintain. If you manage to maintain the diet for a few weeks, you then reach a frustrating weight loss plateau and then experience steady regain. Diets don鈥檛 work as they are not helpful in establishing healthy eating patterns that you can sustain. Also, worth noting is scientific evidence of negative impacts of dieting: mass and lean muscle, and in some cases, a .

8 Things You Should Know About Diets and Weight Loss, According to Science

1. Convenience can be blamed for weight gain.

Scientific evidence shows weight gain is a challenge for so many people in North America due to the endless access to inexpensive and convenient, .

2. Successful weight loss involves whole foods.

A research showed that eating healthy whole foods (vegetables, fruits, nuts, whole grains) was associated with long-term weight loss.

3. Your lifestyle makes maintaining weight loss hard.

It can be extremely challenging to maintain weight loss in lifestyles that include and social environments that don鈥檛 encourage physical activity. Altering lifestyle habits is essential for healthy weight management.

4. How much television you watch can impact your weight.

shows watching television may impact your weight. One suggests it could possibly cause you to gain 0.3lb per hour.

5. Lack of sleep promotes weight gain

Sleep disorders and weight go hand in hand. . A lack of sleep causes hormonal havoc in your body promoting weight gain; meanwhile, a poor diet or lack of exercise affects how well you sleep.

6. Eating is used as a coping mechanism to manage stress.

Weight loss success is more than how much you move, or what鈥檚 on your fork: shows our mental wellness plays a major role in our struggles with obesity.

7. Shift in mindset away from weight loss goals is better.

, such as health improvement, instead of weight loss, it鈥檚 much easier to maintain a healthy weight.

8. Successful weight loss is possible.

Know that .

What Science Says is the Best Way to Lose Weight

Research findings show a healthy diet, focusing on sufficient protein and low-glycemic foods, offers benefits to maintaining weight loss. After reviewing the clinical evidence, science says a personalized eating plan is the best approach to weight loss as a person鈥檚 environment, socioeconomics, medical status, social support, cooking skills, and job requirements are strong determining factors in diet adherence.

Are you ready to stop dieting and start losing weight in a healthy way?

A healthy diet is an eating plan that is rich in the nutrients you need to feel your best, but also rich in enjoyment. Your diet shouldn鈥檛 be restrictive or frustrating to fit into your lifestyle. A personalized eating plan is the best approach to developing long-lasting, healthy habits. For help designing a plan that will work for you, contact a Registered Holistic Nutritionist.

Do you want to learn more about the science of nutrition? Request a Brochure Today!

References:

Maintenance of lost weight and long-term management of obesity. .

Ultra processed food consumption and risk of overweight and obesity: the University of Navarra follow-up (SUN) cohort study. .

Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis.

The role of protein in weight loss and maintenance. .

Trends over 5 decades in U.S. occupation-related physical activity and their associations with obesity. .

Using self-determination theory to promote physical activity and weight control: a randomized controlled trial in women.

鈥淚t is not the diet; it is the mental part we need help with.鈥� A multilevel analysis of psychological and social well-being in obesity.

Assessment of sleep and obesity in adults and children: observational study. .

Physical activity/exercise and diabetes: a position statement of the America Diabetes Association. .

Dieting is associated with reduced bone mass accrual in longitudinal cohort of girls. .

Very low-calorie diets are associated with transient ventricular impairment before reversal of diastolic dyfunction in obesity. .

Contributed by Allison Tannis

Known for her deliciously geeky words, Allison鈥檚 articles and books are read around the world by those curious about where to find the most delicious (and nutritious) places to stick their forks. More at听. Follow @deliciouslygeeky.

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听As a fitness professional, you know nutrition is important for performance and for a healthy body transformation. Personal trainers know best how training impacts your client鈥檚 nutrition requirements. But, how do you become a personal trainer that鈥檚 qualified to give nutrition advice?

Why Nutrition is Important in Personal Training

Food provides the energy the body needs to train longer and harder. Healthy eating can:

• Enhance performance
• Delay onset of fatigue
• Improve focus and concentration
• Help maintain a healthy immune system
• Support muscle repair and recovery

Can Personal Trainers Give Nutrition Advice?

You know you can鈥檛 out-exercise a poor diet or lifestyle. If you鈥檙e going to talk about nutrition, you really need to know what you鈥檙e talking about.

How Training Affects Your Nutritional Requirements

Similar to a vehicle, a body needs fuel to move. But, what type of fuel is optimal for the body? The obvious answer is macronutrients (protein, fats, carbohydrates) and micronutrients (minerals, vitamins, antioxidants). However, there鈥檚 a lot more to it than that.

Everyone has unique nutritional needs!

Training with weights?

You鈥檒l need to consider your protein intake to help your muscles recover.

Pregnant?

Certain nutrients are in greater demand during various trimesters.

Working out and over 40?

Metabolic changes with age mean optimal training requires slightly different eating strategies.

Want to Give Nutritional Advice to Your Clients?

Think about the difference you鈥檒l make in your clients鈥� results when you develop practitioner skills that enable you to design personalized, effective food strategies, that fit into a holistic lifestyle.

It鈥檚 possible – in the comprehensive curriculum of the Nutrition Program.

The Best Nutrition Program for Fitness Pros

黑料社鈥檚 Natural Nutrition Program is the most recognized and sought-after holistic nutrition program, with the most recognized professional designations in the industry.

You can earn a professional designation and change the lives of others with the transformative power of holistic nutrition and lifestyle.

听

Our Natural Nutrition program is also recognized by the Canadian Association of Holistic Nutrition Professionals (CAHN-Pro), the Canadian Association of Natural Nutritional Practitioners (CANNP), and the National Association of Nutrition Professionals (NANP) in the United States.

听

Canada鈥檚 Best 黑料社 for Personal Trainers

The 黑料社 is a preferred resource for nutrition education by personal trainers and other fitness pros.

Enhance your career with valuable knowledge and insight about nutrition and a holistic lifestyle with workshops, courses, and in-depth diploma programs at the 黑料社.

Help your clients even more by offering holistic nutrition services that compliment your personal training and fitness expertise.

In-person and online learning are available.

LEARN MORE

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Introduction

When it comes to designing a sports nutrition diet, there are many ways of doing so. Depending on the sport, athletes will have a diverse range of energy and nutrient needs to consider. There are countless sources from which they can obtain such energy in the form of whole food and supplements, but certain sources will have far more benefits to one鈥檚 overall health, while others may actually cause harm. This article provides a summary of some of the major recommendations for a sports nutrition diet created by a Certified Holistic Nutritional Consultant professional, which may differ from a more traditional sports nutritionist.

Quality Whole Foods First

One of the first things athletes should understand after speaking to a Certified Holistic Nutritional Consultant professional is that obtaining energy and nutrients from high-quality, whole foods should be their main focus. The sports nutrition market is flooded with supplements and packaged 鈥渇oods鈥� that are advertised to be even better than normal foods because they are 鈥渟ugar-free, fat-free, or calorie-free鈥� or fortified with ridiculous amounts of highly processed protein and various vitamins and minerals. Anything that is created in a laboratory or food production plant will never be a substitute for the real thing: legitimate, real foods. 鈥淒iet foods鈥� are the farthest thing from such and nothing but chemical concoctions that our bodies have no idea what to do with. The many carcinogens, food dyes, preservatives, and artificial sweeteners found in such products will only negatively impact an athlete鈥檚 training and fitness goals and overall health in general.

It is important to keep things as simple as possible for athletes, who are often very short on time with their training and work schedules. Therefore, the 鈥淒irty Dozen鈥� and 鈥淐lean Fifteen鈥� fruit and vegetable lists are a very informative starting point for any sports nutrition diet. Choosing organic for fruits and vegetables from the 鈥淒irty Dozen鈥� list at minimum can help to greatly reduce pesticide, herbicide, and toxin ingestion in a more financially friendly manner. Furthermore, purchasing produce in-season and locally at farmer鈥檚 markets if possible, is not only a way to maximize freshness, taste, and nutrient consumption, but also provides greater variety than a typical, very repetitive sports nutrition diet where the same foods are often consumed over and over again. Choosing a variety of different colored fruits and vegetables will ensure a much more balanced intake of vitamins, nutrients, and phytochemicals that are critical in assisting an athlete鈥檚 body to grow, repair, and recover.

Optimal Sources for Proteins, Carbohydrates, and Fats

Depending on an athlete鈥檚 preference, hormone/antibiotic-free meat is also recommended as much as possible, as well as organic yogurt and eggs if consumed; vegetarian protein sources such as spirulina, hemp, lentils, beans, organic tofu and tempeh, quinoa, nuts & nut butters are also recommended over highly processed, non-GMO soy products that may be seen as more convenient for vegetarian athletes to meet their protein needs with. Whole grains, leafy greens, cruciferous vegetables, beets, yams, sweet potatoes, and other starchy vegetables along with fresh or frozen fruits can easily provide for an athlete鈥檚 carbohydrate needs while supplying an abundance of nutrients and antioxidants. Healthy fat options include cold-pressed oils (flax, hemp, avocado, olive, Udo鈥檚) for salad dressings, drizzling on foods for flavor, or even adding to smoothies, as well as avocados, nuts and natural nut butters, seeds, and using coconut oil for cooking at higher temperatures. Overall, a Certified Holistic Nutritional Consultant professional’s approach focuses on meeting an athlete鈥檚 macronutrient needs in a very uncomplicated fashion with minimally processed and real foods in order to create a sound sports nutrition diet.

Supplements: Not Necessary

With certain sports or training goals, supplements may complement an already balanced, whole-foods sports nutrition diet but just because one is active, does not mean one needs to purchase capsules or powders with incredibly attractive claims of performance or aesthetic enhancement. Ensuring adequate hydration with pure water, a high-quality multivitamin/mineral, probiotics, and an omega 3 supplement is often all the average individual may require for ensuring optimal body functions. Some athletes may look into adding a greens formula for extra antioxidant consumption if training volume is quite high, as well as a joint formula to help minimize the effects of intense training and competition schedules. Vegan or vegetarian protein blends are less inflammatory and can help with meeting increased protein requirements if needed. High quality protein powders can be used for quick and convenient meal replacements in the form of smoothies for early-morning, pre-, or post-workout meals and can also help certain athletes with higher caloric needs. Digestive enzymes can also be recommended to assist these individuals鈥� digestive systems in breaking down larger amounts of food. If an athlete frequently encounters other gastrointestinal issues, a modified diet may be implicated that temporarily removes common inflammatory foods such as gluten, pork, dairy, eggs, soy, and sugar. Small amounts of each potential inflammatory food would then be reintroduced one at a time and any negative symptoms (headaches, GI upset, bloating, gas, fatigue, etc) are noted; athletes can then choose to modify their consumption of a specific food if negative symptoms arise. Furthermore, a holistic approach to designing a sports nutrition diet also takes into account how an athlete is feeling, both mentally and physically. It is important to have athletes log their sleep, how they are feeling mentally and emotionally, and also their energy and hunger levels. Taking into account how an individual is feeling, is very important in regards to making adjustments to one鈥檚 sports nutrition diet.

Conclusion

Designing a sports nutrition diet to meet an athlete鈥檚 individual needs does not need to be complicated. By taking a whole-foods first approach, the majority of one鈥檚 energy and nutrient needs can be easily met without having to dive into the world of sports nutrition supplements, the majority of which are over-processed and full of chemicals, additives, and fillers of no nutritional or health-promoting value. Ongoing contact with athletes is imperative in understanding what combination of foods and corresponding macro and micronutrients will be optimal for their bodies, performance, recovery, and overall health. Every body is different and a Certified Holistic Nutritional Consultant professional pays particular attention to this notion when designing a sports nutrition diet to meet an athlete鈥檚 individual needs.

-Posted August 2014-

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Most nutrition pros know that there鈥檚 no magic pill for natural weight loss. Counting calories or severely restricting your diet until you reach your target weight? That doesn鈥檛 sound like fun鈥攁nd it鈥檚 probably not sustainable. The truth is, this approach to dieting is too time-consuming and stressful for most people on a long-term basis.

So what if I told you that just paying attention to where you buy your food from in the grocery store can dramatically affect your weight and waist size?

If one of your goals this year is to lose weight naturally, you might be surprised to discover that shopping the perimeter of your local grocery store might be the best and easiest thing you could do to achieve your ideal weight. Shopping the perimeter of most grocery stores can actually offer a diversity of healthy foods to help you achieve and maintain your healthiest weight.

Healthy foods that support natural weight loss include fruits and vegetables, healthy vegetarian and/or animal-based protein, nuts, seeds, healthy fats and oils 鈥� most of which are usually located around the edges of the grocery store!

These healthy foods are top-quality whole and preferably organic foods that have usually undergone as little processing as possible. Real, whole foods are key to natural weight loss because they contain impressive amounts of fibre, high-quality protein, complex carbohydrates, natural fats, and other nutrients our bodies rely on to provide fuel, consume fuel and shed weight naturally. These foods can help us boost our metabolism, provide consistent energy, curb cravings, stabilize our moods, and feel full to help prevent excessive snacking and/or binge eating. Most importantly, they are less likely to increase overall inflammation in our bodies.

Why does inflammation matter? Well, it greatly affects our ability to lose weight in every way. Our body鈥檚 inflammation level affects our ability to digest food, absorb and utilize nutrients effectively, generate and burn energy, build muscle, repair tissues, and ward off acute and chronic disease, all of which are involved in helping us maintain a healthy weight. Inflammation also affects how sensitive our cells are to insulin, the primary hormone responsible for blood sugar regulation and the hormone that converts excess sugar into storage fat.

So let鈥檚 shine the spotlight on these nutrient-dense food sources, most of which are located in or around the perimeter of your local, well-stocked grocery store.

First on your plate, nutrient-dense fruits and vegetables. They don鈥檛 come with a label that says 100% natural (and you should be wary of food that does), but from the farmer鈥檚 field to your dinner table, fruits and vegetables are certainly natural and wholesome. Located on the immediate right or left side when you walk into most grocery stores, fruits and veggies are low in calories and high in antioxidants and phytonutrients, which help reduce inflammation, fight off disease and offer natural weight loss benefits. Vegetables in particular should fill a large portion of your plate. While many fruits are higher in calories and natural sugars and should therefore be enjoyed in moderation, vegetables are so low in calories that you can eat and eat them鈥攚ith little impact on your waistline. They contain large amounts of fibre to keep you feeling full. Since I love to eat, this makes nearly all vegetables superfoods in my book!

Next, healthy protein sources found in refrigerated sections around the grocery store such as fatty fish (e.g. salmon), lean, organic and preferably grass-fed or pastured meats, full-fat dairy (if you consume it), and vegetarian sources from organic soy (e.g. fermented tempeh and/or unfermented tofu) are essential for natural weight loss. Eggs are another rich and cheap source of easily digestible protein at about 6 g per egg. Beans and legumes also provide vegetarian protein and although they鈥檙e not often found around the perimeter of the supermarket, they鈥檙e certainly worth seeking out! When digested, protein has little to no effect on our blood sugar so it doesn鈥檛 cause it to surge, which helps us maintain stable and balanced blood sugar levels. Balanced blood sugar levels in turn improve our ability to lose weight naturally.

Raw and preferably organic nuts and seeds 鈥� often found in the bulk sections of grocery stores鈥搊ffer a high-quality source of healthy, satiating fat. They are abundant in healthy monounsaturated and polyunsaturated fats, which are essential for both natural weight loss and overall health. Although gram per gram fat is higher in calories than either carbohydrates or protein, healthy fats like these types help us feel fuller, for longer. Most nuts, seeds and even avocados, not technically a nut or seed but they do have a similar makeup, are a special favourite of mine for weight loss. Of course portion control and moderation are key to ensuring these 鈥渇atty鈥� foods remain fat-fighters!

Beyond all of these healthy foods found around the perimeter of your local supermarket, there are a few exceptionally healthy foods worthy of a place on your plate if one of your goals is natural weight loss. Cinnamon has been researched for its ability to improve our cells鈥� sensitivity to insulin as well as slow the rate at which our stomach empties of food, both of which help keep us satiated and our blood sugar levels balanced.

Unrefined olive oil and coconut oil are two superstars in the fats and oils section. Coconut oil in particular has all the makings of an ideal weight loss food. It has gained media attention in this area鈥攁nd for good reason: coconut oil contains medium-chain triglycerides (MCTs), a type of fat the liver can quickly metabolize from the gastrointestinal tract. MCTs have a 鈥渢hermogenic鈥� quality, so they require more energy to digest than other types of fats, leading to improved blood sugar balance, reduced food cravings, and increased energy production and caloric burning. All of this supports natural weight loss! When you鈥檙e shopping, look for organic and unrefined coconut oil.

Last but not least, water is a key element in any natural weight loss diet. Not only does it act as an appetite suppressant, but it also helps keep our organs and cells hydrated, enabling our body to function optimally, remove waste products and boost metabolism. Consider this: even mild dehydration can slow down our metabolism, so drink up!

So remember, next time you鈥檙e at the grocery store, make a commitment to mostly shop the perimeter for a variety of nutrient-dense foods that will help support your natural weight loss goals and enable you to enjoy a healthier, more wholesome lifestyle.

-Posted January 2015-

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My interest in holistic health was sparked about 15 years ago when a dietician that I was sent to work with gave me a meal plan that included cheese strings. Cheese strings鈥攖hose stringy, processed yellow sticks. That鈥檚 what I was supposed to eat if I wanted to be an Olympic figure skater? Of course, my meal plan offered other foods, but this food in particular boggled my mind and I couldn鈥檛 let it go. What types of nutrients are in this cheese string? Isn鈥檛 it entirely processed? Why would I use this as fuel? It turns out the dietician calculated that the fat, protein, and calorie content of the cheese string was ideal, but I didn鈥檛 care about the math. I didn鈥檛 understand why something void of any nutritional value was being recommended to me by a dietician.

Fast forward five years later, and I鈥檓 still scratching my head over this cheese string issue as I decide to start following an entirely plant-based diet. I still don鈥檛 know much about nutrition, but my curiosity is growing. I want to be healthier, take care of my body more seriously, and excel further in my sport, but I need more knowledge. A friend of a friend introduced me to the program offered by the 黑料社 and I was immediately hooked. I quickly found myself learning new things and becoming more and more engaged with holistic living.

Holistic health goes further than simply nutrition. Of course, I want to fuel my body with proper nutrition鈥攁nd for me, that consists of plant-based, nutrient-dense whole foods鈥攂ut it goes deeper than that. For me, the body, mind, and spirit are not separate; they are one. I feed my spirit, I train my body, and I focus my mind. And it鈥檚 this combination that has allowed me to excel at the highest level of Olympic sport. Being an athlete is not just about going to a competition and winning a gold medal. It鈥檚 about the daily pursuit of excellence.

During this daily pursuit of excellence, I followed a strict schedule that involved a combination of training my body and training my mind. Every day, I worked with holistic practitioners, such as osteopaths, chiropractors, sports massage therapists, energy healing massage therapists, and acupuncturists. I didn鈥檛 follow the conventional medical doctor and physiotherapy routine that my partner and training mates followed; I always tried to think outside the box for more alternative options.

Over eight years with these amazing therapists, we healed my body from the inside out. We fixed injuries, and we prevented injuries from happening. We created harmony in my body, so I could train and push myself to the limit.

I also looked to essential oils to help me reduce pain, and turmeric and magnesium to help reduce inflammation and muscle pain, instead of Advil, Tylenol or other medications.

Another tool that I used for my sports training and performance was mental training. I used techniques like visualization, hypnotherapy, gratitude, and communication and I brought these tools into my training and competitions. Meditation and yoga have become a regular part of my life over the past few years. Many holistic techniques helped me a lot as I prepared for major competitions. Sometimes I would sit back stage, roll on some lavender, ylang ylang, or frankincense oil and sit in meditation as I prepared to go on to the ice at the Olympics or World Championships.

I hope to inspire others to engage in a deeper understanding of their bodies. What affects one thing, always affects another. The search for our best self is a never-ending process. The deeper you dig, the more you find.

-Posted July 2018-

Meagan is a 2018 Olympic Bronze and Gold Medalist, 2015 & 2016 World Champion and 7-time Canadian Champion Figure Skater. Learn more about her on her wellness blog,

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Are you going about weight loss the wrong way?

Ditch the diet! There is no one size fits all solution.

Is it possible you鈥檝e been thinking about this all wrong? Dieting doesn鈥檛 equal sustainable weight loss. In fact, most people would say dieting results in frustration. Successful, sustainable weight loss comes with a holistic healthy lifestyle 鈥� not from a diet. It is more than just counting calories! Holistic weight loss not only helps you drop the weight – it also promotes energy and a sense of well-being cognitive, as well as cognitive and cardiovascular health. It鈥檚 time to ditch the diet and start feeling healthy.

How do you lose weight fast?

Quick weight loss is never healthy. You lose weight fast on popular trendy diets because they involve drastic or restrictive changes in food intake. Successful, sustainable weight loss is not cutting out donuts and other sugary carbohydrates for a few weeks. If weight loss was just about cutting back on certain foods, trendy diets, such as Atkin鈥檚, Keto or the Paleo, wouldn鈥檛 be 鈥渢rendy鈥�. They wouldn鈥檛 be popular one year and then gone the next. Diets aren鈥檛 sustainable 鈥� the weight comes back! Even worse, some diets can be dangerous if the restrictions cause nutritional deficiencies.

Become the best version of you

We鈥檙e all unique. It鈥檚 not just your hair colour, eye colour or personality that makes you different. You are unique because of the recipes inside your cells which us science geeks call DNA. Give your DNA the right ingredients and it will whip up the best version of you! The ingredients your cells need goes beyond the calories, vitamins and minerals you find on your fork. The DNA in your cells responds to lifestyle factors: exercise, stress, sleep, emotions.听Are these factors holding you back from reaching your weight loss goals?

Consistently, points to a healthy holistic lifestyle for successful long-term weight loss. A healthy holistic lifestyle includes eating healthy whole foods (vegetables, fruits, nuts, seeds, beans, legumes). to eating healthy foods include: weight loss, longer life expectancy and lower rates of chronic diseases (cardiovascular, cancer, Alzheimer鈥檚 disease).

A healthy holistic lifestyle also includes physical activity. Did you just say, 鈥淚 hate exercise鈥�? There is no one-size-fits-all exercise class. The same way your body needs specific nutrients to make you the best version of you, it also needs exercise that鈥檚 right for you.

If you have negative feelings about exercise, your mindset may be inhibiting your weight loss.

Do you hate exercise because your goals are unrealistic? If set too high, you fail. A positive mindset is key to reaching weight loss success. At the University of Alberta, 273 sedentary adults participated in a study that involved 3 one-hour exercise sessions per week. One year later, despite noting positive outcomes, such as having more energy, improved sleep and less stress, some quit exercising. They quit largely because they were disillusioned about meeting preconceived unrealistic weight loss or body changes. Set smaller, achievable goals to stay motivated and maintain a healthy mindset.

What is holistic weight loss?

You can achieve even greater health by going beyond food and exercise. Holistic weight loss looks at your whole body. Does your body want to put on weight because of your stress-levels, sleep habits, food choices or your exercise strategy? Or could the reason your body is putting on weight be an underlying imbalance in your microbiome or hormones? Designed uniquely for your lifestyle and body needs, a holistic weight loss is a personalized plan. It will help you not only reach your weight loss goal, but start living a healthy, balanced life.

To be successful at weight loss and be truly healthy, you need a sustainable plan that鈥檚 realistic. You need a holistic weight loss plan. A plan that fits into your unique lifestyle and needs to give your body all of the ingredients to be the best version of you.

-Posted April 2019-

Allison Tannis, MSc R.H.N., is an author of five nutrition books including Aging Bites: how the foods you鈥檙e eating may be making you age faster. Read more of her articles on her popular blog or on social media @deliciouslygeeky

References:

Changes in diet and lifestyle and long-term weight gain in women and men.

Effects of popular diets on weight loss outcomes

Ann Rev Pub Health 2014; 35(1):83-103.

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