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May 14, 2020

The answer to this question is going to be specifically geared for people who are running 10K or less.

First we will address the fact that you should eat something before a morning run. Your body has gone all night without any food or drink. You would not expect your car to run optimally without fuel in it, so why would you expect your body to run optimally without fuel. It is possible to run shorter distances without eating but you will be more likely to run out of glycogen stores, feel fatigued, suffer from low blood sugar, and feel nauseous if you do not eat pre- exercise. During the night, your liver glycogen stores may become depleted and then your body would struggle to maintain blood sugar levels during our workout. (Clark, 2014). Some may argue that you burn more fat while exercising on an empty stomach, but this does not equate to fat loss. To lose body fat, you need to create a calorie deficit by the end of the day and you will be much more capable of burning calories if your...

June 21, 2019

Summer vacation is here and that probably means more traveling and days spent out and about. For our family, this also means planning ahead and making sure that we have healthy and nutritious foods available to either grab easily or keep in the car. 

Let me ask you a question: When are you most likely to make unhealthy food choices? 

A) When you have tasty snacks pre-packed 

or...

B) When you are extremely hungry and desperate to eat anything you can get your hands on? 

I would assume that most of you probably answered B to this question. Often times, we make those less then ideal food choices because we are desperately hungry. In these moments we are also more likely to overeat. 

According to Clark (2014), "snacks prevent not only hunger sensations but also cravings for sweets... eat before you get too hungry. When you are ravenous, you tend to crave sweets (and fat) and overeat." 

My goal today is to help equip you with a few on-the-go options so that you can hopefully avoid these types of...

June 3, 2019

The topic of discussion for today's post is post exercise nutrition/fuel. I have also written a post all on pre-exercise nutrition if you are concerned about what you should be consuming pre-workout. 

Are you new to exercising and not quite certain what you should be eating after a workout? Or maybe you are an avid exerciser looking to improve your performance. Today’s post is for both of you! 

People talk about the importance of pre-exercise food and nutrient timing post exercise like it is a life or death situation. Does it leave you dazed and confused? Maybe even feeling like you shouldn’t exercise because you don’t know how to maximize your efforts? Do Not Worry! This is simply not the case.

After a workout, your top dietary priority should be to replace fluids lost from sweating so that your body can get back to water balance. You can calculate your sweat rate if you need to but the goal is to drink throughout the activity so you do not lose more then 2% of your body weight.

Once...

April 26, 2019

You all have asked so here it is! This whole post is all about meal planning a month at a time and how I do it. It is a bit lengthy but if you are really looking to try it, I recommend watching the whole video. I will include the "cliff notes" version at the end with the printable resources that I promised.

Grab a cup of coffee or tea and sit down and learn all about how I meal plan for a month at a time. 

1) Look at your calendar and mark out important dates or times that might be hard to make a meal

2) Mark out the days of the week on a piece of paper. Use one line per day so you can mark down both breakfast and dinner

3) Find different categories for specific days of the week (Taco Tuesday, crockpot on Thursday, Meatless Monday...) 

4) Go through your pantry/freezer/fridge and mark down if there is anything you want to use and then search through pinterest or cookbooks for recipes to fit into these categories or use specific ingredients. 

5) As you write down what you will be eating...

March 9, 2019

I love my crock pot! I could sing it from the rooftops! If it wasn't for this beloved kitchen appliance, my family probably wouldn't eat nearly as healthy on the regular. It helps me accomplish feeding my family healthy delicious hot meals without spending a ton of time in the kitchen. On top of that, if I can get my act together and prep the meals ahead of time, I can save myself any prep-time during the week. How amazing is that?!?! It is super helpful on nights that I am teaching classes or working with clients or simply want to spend more time with my family and less time in the kitchen. 

First and foremost, you need to have the right tool for the job. I hated my first ever crock pot and though I would hate them forever. The thing was ancient and didn't cook evenly at all. I have loved all of the other ones that I have owned but found it necessary to purchase a new crock pot this past fall when mine ended up with a crack all the way down the middle. So, I upgraded to this beauty! 

 I...

March 4, 2019

This delicious cinnamon swirl protein bread smells amazing and tastes delicious too! Whether you are enjoying it in the morning with a cup of coffee before a workout or maybe as an after noon pick-me-up after you hit the gym. It is sure to satisfy those sweet cravings without all of the sugar of a typical cinnamon bread. 

Ingredients

  • 1/4 cup raw sugar 

  • 2 tsp cinnamon

  • 1½ cup wheat flour

  • 2 scoop vanilla protein powder

  • 1 tbsp baking powder

  • ½ tsp salt

  • 2 large egg whites

  • 1 cup unsweetened almond milk

  • ⅓ cup unsweetened applesauce

  • ¼ cup plain greek yogurt

Directions

  1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray or use a round pan.

  2. In small bowl combine: (set aside) 1/4 cup sugar and 2 tsp cinnamon

  3. In a large bowl combine: (whisk together) 1 1/2 cups flour + 2 scoops vanilla protein, 1 tbsp baking powder, 1/2 tsp salt

  4. In a medium bowl combine: (whisk together & add to large bowl), 2 egg whites, 1...

January 25, 2019

We are now in the thick of winter cold and flu season and I have never met anyone who enjoys being sick, I wanted to share some natural remedies that my family uses to help prevent, shorten, and minimize the discomfort of being sick. Here are our top 6. 

1. Elderberry Syrup

Elderberries naturally contain high amounts of Vitamin A,B, & C and it stimulates the immune system. This nutrient packed syrup can be purchased at many health food stores or made at home.We typically give it to the kids at the first sign of sickness or Mattie and I will take it when we feel like we might be coming down with something.  We choose to make our own because the cost is significantly less and tastes WAY better then store bought. You can find the recipe and additional information >>HERE<<  We also make gummies out of our elderberry syrup. You can find the recipe >>here <<

2. Golden Milk

 Golden milk or turmeric tea can assist in a myriad of areas but I typically use it for...

January 18, 2019

This fall off the bone delicious chicken will become a staple in your home as it has in mine. Also included is a simple and nutritious  bone broth recipe that is essential during this cold/flu season. You can add it to soups, stews, casserole, rice...or simply drink it all on its own.

Bone broth is different then stock that you buy at the grocery store. Bone broth is made by cooking the bones for a long period of time. Long enough to release the gelatin, collagen, minerals, and amino acids from the bones. This creates a solid layer on top of the broth when it is cold. Apple cider vinegar is also used  in the making of bone broth. It aids in extracting the minerals from the bones. This is why it is extremely important to be picky on what type of chicken you buy. 

You may be asking yourself, "Why would I even want to make bone broth?" Let's take a look at some of the benefits. According to Siebecker(2005), bone broth is a highly nourishing liquid that is valuable both as food and...

April 6, 2018

The topic of discussion for today’s post is pre-exercise nutrition/fuel.

Are you new to exercising and are not quite certain what you should be eating before a workout? Or maybe you are an avid exerciser looking to improve your performance. Today’s post is for both of you. If you are an athlete or bodybuilder this post is not designed for your needs but a post could be written on this specific topic if enough interest was shown.   

People talk about the importance of pre-exercise food and nutrient timing post exercise like it is a life or death situation. Does it leave you dazed and confused? Maybe even feeling like you shouldn’t exercise because you don’t know how to maximize your efforts? Do Not Worry! This is simply not the case. In fact, for the average exerciser, nutrient timing pre-post workout is something you really don’t need to worry about.

Average people with no unique physiological needs can typically consume a nutrient dense meal 1-2 hours before and after exercise to me...

March 16, 2018

These healthy no-bake cookies are the perfect delicious snack. They are easy to make and come together quickly for a spur-of-the-moment sack without added sugar. They are also made from a whole grain (oats) so it is a snack you can feel good about.

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Central Maine 

FuelingtheTemple@gmail.com

Tel: 207-577-4608

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© 2019 by Kimbre Varney