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Archive for the ‘Nutrition’ Category
Thursday, September 1st, 2011
 Q: Hi Tanja, I am on the Abs Powerfoods Diet. Want to lose weight. I am 26 years old (170 cm height, weight 70 kg).
I’m working from early morning and I am at home about 5, then I have dinner and then when I am ready to do my workout, it’s 8 already. I finish about 9 and I’m not really sure what should I eat then? I am going to bed about 11… Please, Tanja, I really need your help.
By the way, I already bought a second DVD workout with you. I enjoyed the Resistance Cord one so much, I bought the Total Body BalanceBall a couple of days ago and it’s fantastic. I have so much fun and I feel like you are here, doing the exercise with me.  Thank you, Tanja. – Kasia xxx
A: Hi Kasia, Great question! This is a problem for a lot of people because they are stuck in the rule of not eating before bedtime. The more important thing is actually to eat after your workout, to replenish your energy supplies and get the MOST out of the workout you just did!! If a small meal of vegetables, a grain, and protein feels like too much before bedtime, a protein shake can be beneficial at this point. Just make sure to get shakes that are LOW in sugar, which can sometimes be difficult to find.
You might also consider getting up an hour earlier and switching your workout time to the morning hours. It can be hard to switch, but after a few weeks you will start feeling the benefits of what a great start that workout gives you. In my own experience, evening workouts can sometimes cause insomnia because of all the endorphins and adrenalin that get produced. But again, this is a very individual experience. Good luck and let me know how it goes.
Thank you for working out with me!!!
Live Life Loud!
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: weight loss
Posted in Ask Tanja, Fitness, Nutrition | No Comments »
Tuesday, August 30th, 2011
Do you sometimes get stuck eating the same foods over and over that you know you like? They might even be healthy foods, but a little variety (or a lot!) is important when it comes to getting phytochemicals – the plant-based chemicals that are believed to boost our immune systems and protect against disease.
Phytochemicals may help with everything from fighting cancer to improving memory, and scientists say the best way to get them is to eat a rich assortment of plant-based foods. Spinach, tomatoes, and grapes are just some of the well-known foods that contain phytochemicals, but there are literally hundreds of others, including whole grains, vegetables, beans, fruits, and nuts.
Check out this chart of phytochemical-rich foods and their effects. You might even take it with you when you shop for groceries. In addition to adding more health-boosting phytochemicals to your diet, perhaps you’ll discover some delicious new flavors!
Images: Stewart, Muffet, Zest-pk
Tags: phytochemicals
Posted in Nutrition | 1 Comment »
Thursday, August 18th, 2011
Whenever I travel, I always plan ahead and pack healthy and simple snacks that can be eaten at the airport, waiting in line somewhere, or while sitting and enjoying the scenery of a new town. It’s important to be prepared so you keep your metabolism in balance and don’t end up grabbing whatever junk food is nearby.
Here are a few smart choices for on-the-go foods… These are good snacks to keep in your purse or car or office drawer, too.
- Wasa crackers
- Instant oatmeal packets
- Roasted almonds
- Walnuts
- Dried blueberries
- Whole-grain pretzels
- Soy chips
- Salmon jerky
- Peanut or almond butter
- Green tea bags (excellent for digestion)
And remember to stay hydrated by drinking plenty of water!
Tags: snacks
Posted in Nutrition | No Comments »
Thursday, July 14th, 2011
Q: What is the secret to staying in shape while pregnant?
A: The secret is DEFINITELY to stay active as much as possible. It is difficult sometimes, because your body is seemingly and obviously gaining weight because it is making a baby. But just the thought of how much easier it will be to regain your energy and body after delivery, is hopefully a good motivator.
Also, it is in the calories!! A baby-making body doesn’t require more than 200-350 more calories per day. Moms often “eat for two,” which can mean that there is a food frenzy at every meal. When you find the balance, stick to it!!
Here are some little sayings you can use to motivate yourself:
- I am doing this for the health of my Baby
- I want to get in Hot Mama shape quickly after I deliver!
- I am instilling the value of health into my precious baby already!
- Exercise makes my body stronger, healthier, and wiser!!
- Any little thing I do is valuable!
Tanja
Note: This article is for educational purposes only. It is not intended as a substitute for medical counseling. Before starting this or any other diet or fitness program, consult your physician to determine if it is right for your needs.
Do you have a question? Don’t be shy – ask it here!
Tags: motivation, pregnancy, pregnant
Posted in Ask Tanja, Body-Mind Health, Fitness, Nutrition | No Comments »
Tuesday, July 12th, 2011
Contrary to the messages in some fad diets, carbohydrates are necessary to supply the body with the energy it needs to function.
Carbs are found almost exclusively in plant foods, such as fruits, vegetables, peas, and beans. Milk and milk products are the only foods derived from animals that contain a significant amount of carbs. These essential nutrients are divided into two groups: simple carbohydrates and complex carbohydrates.
Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates.
Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans.
Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body’s cells and the only source of energy for the brain and red blood cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.
When choosing carbohydrate-rich foods for your diet, always select unrefined foods such as fruits, vegetables, peas, beans, and whole-grain products, as opposed to refined, processed foods such as soft drinks, desserts, candy, and sugar. Refined foods offer few, if any, of the vitamins and minerals that are important to your health. In addition, if eaten in excess, especially over a period of many years, the large amounts of simple carbohydrates found in refined foods can lead to a number of disorders, including diabetes and hypoglycemia (low blood sugar).
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Tags: carbohydrates, carbs
Posted in Nutrition | No Comments »
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