Getting your daily dose of Magnesium

We hear a lot about the importance of vitamins, but minerals seem to get less attention unless it’s calcium or sodium. Magnesium is a key mineral in over 300 chemical reactions in the human body! It supports bone health, muscle contraction/relaxation, blood sugar balance, sleep, and energy production (just to name a few of its many roles).

Magnesium is found primarily in leafy greens, especially spinach and swiss chard; however, it is also found substantially in most beans and seeds. Symptoms of deficiency may include muscle cramps/weakness, irregular heartbeat, constipation, restlessness, and chocolate cravings!

One of my favorite recipes to boost my magnesium intake is a Mexican-inspired nourish bowl! Sauteed onion and garlic combined with warm quinoa and black beans seasoned with cumin, chili powder, oregano, and paprika over a bowl of spinach is super yummy, super filling, and a super way to get lots of this awesome mineral. I like to top this nourish bowl with green chiles, a dollop of full-fat, plain yogurt, salsa, and cilantro! Yum!

If you’d like to learn more about nutrition and how to get yours in order, please visit my website at bit.ly/rebelyum or email me at shelby.ntp@gmail.com. I’m also on Instagram @rebelyumnutrition!
Shelby O’Hagan
Nutrition Consultant

Picking the Right Protein

You’ve likely heard before that you are what you eat. But have you considered that you are what your food eats too? Healthy animals provide us with outstanding nourishment! Studies comparing grass-fed cows to those that are raised conventionally have shown that dairy and meat coming from grass-fed animals pack more nutrition, particularly in the form of fatty acids. This includes omega-3 fatty acids which are key to reducing inflammation, lowering blood pressure, and improving symptoms of depression.

Studies on poultry have shown that eggs from pasture-raised chickens have a superior nutrition profile, but you can see the difference yourself in your own kitchen. What color are your egg yolks? Conventionally raised chickens without access to space, grass, and bugs yield eggs with yellow yolks. Eggs from chickens that are pasture-raised have beautiful, deep orange yolks that are loaded with nutrition and taste better too. Chickens are omnivores — consider that next time that you see vegetarian-fed.

What’s more, is that when animals are raised in less stressful environments, they get sick less, require less antibiotic use, and produce less of the ‘stress hormone’ cortisol. Animals that are stressed out and producing/receiving those hormones and chemicals pass them on to the eater! Stress and overproduction of cortisol are major issues for Americans today — there?s no benefit to consuming the stress and cortisol of our food.

If you’d like to learn more about nutrition and how to get yours in order, please visit my website or email me at shelby.ntp@gmail.com.

Chinese Medicine

Did you know there?s a lot more to taking care of yourself than exercise and nutrition? Perhaps you’ve tried it all and feel like something is still missing, or maybe you’re interested in learning more about the cupping trend that is all over social media. Regardless, there are many options for taking your health to the next level.

Recently I’ve had the pleasure of meeting with Kelly Hoeffner of Resilient Acupuncture to learn more about her affordable treatment modalities. Having been in private practice for 10 years, Kelly has a wealth of knowledge and experience in Chinese Medicine. Her modalities include more than acupuncture but also extend to herbalism, fire cupping, tuina massage, and others. Just a few examples of benefits include relief from anxiety/depression, reduced pain/stiffness, increased energy, and fewer injuries! It is truly amazing work.

A bit from Kelly on Traditional Chinese Medicine:
“Chinese Medicine has been around for 3,000 years. It is one of the most effective and affordable health care systems in the world. I am excited to be a part of this astounding medicine. I also love to educate patients about how they can use this information to help amplify their life. I am always available for a free consultation. I hope you continue to learn, continue to improve your health and live the life you were meant to.”
Kelly Hoeffner L.Ac. M.S.TCM

Please visit Kelly’s website to learn more and to schedule your free consultation!

If you’d like to learn more about nutrition and how to get yours in order, please visit my website or email me at shelby.ntp@gmail.com.

Nutrition

Happy New Year! I hope everyone had a wonderful holiday season and end of 2018! To start off the new year, we’re discussing diets. I’m sure many of us have made the resolution (whether this year or in previous) to get into shape and/or clean up the way we eat. With all the gimmicks and information online, it can be really challenging to know where to start and be tempting to try to “jump start” our movement towards better health with a cleanse or restrictive diet. Here are some important things to consider when making changes to your eating habits!

1. Are all of the macronutrients balanced? We’ve evolved to require protein, fat, and carbohydrate for various roles in our bodies — elimination or severe restriction of any one will have negative effects in the long-term if not the short-term as well! Review newsletters from summer 2018 for more information about the macros!

2. Are you getting sufficient calories? There are several ways to calculate your body’s individual caloric needs; however you can safely assume that if you’re around ~1300 or lower, you’re not eating enough! Especially if you’re active! There are benefits to fasting, however that should be guided by a professional and not done on a whim.

3. Are you making a lifestyle change or crash dieting? Unsustainable methods yield unsustainable results. Be realistic about the changes you’re making so that you can be successful in the long run!

If you’re not alone (and trust me that you’re never alone!) in your intention to get healthier, there are many group options for learning about nutrition and developing healthier food habits. A quick search online will take you to all sorts of challenges like Whole 30 or 21-Day Sugar Detox. If you’d prefer something more in-depth, you can reach out to me to organize a Restart® class. Restart® combines a sugar detox with the benefits of a nutrition class in a support-group setting. We meet for an hour once a week for five consecutive weeks to discuss a different nutrition topic as well as share recipes, struggles, and victories as we go through a sugar detox together. The groups are super fun and participants agree that the information is life-changing! Woohoo!

If you’d like to learn more about nutrition and how to get yours in order, please visit my website
at bit.ly/rebelyum or email me at shelby.ntp@gmail.com. I’m also on instagram @rebelyumnutrition!

Shelby O’Hagan
Nutrition Consultant

Healthy Holiday Tips

As we head into the holidays we are often tempted into overindulgence and mindless eating. Here are a few tips to stay on track:

1) Don’t show up hungry! Skipping meals won’t save you calories and if you sit down and are ‘starving’ you will just eat more.

2) Eat small portions of your favorite ‘indulgences’. Use a tablespoon to serve yourself a small portion and skip the food you don’t absolutely love.

3) If you are not in charge of the meal bring a healthy side dish. This will ensure you have something healthy to eat!

4) Return to your routine. If you overindulge in one meal don’t sabotage the entire weekend. Get back into the gym or take a walk and drink your water. The faster you get back on track the less chance you’ll have of gaining weight.

Have a fun and healthy holiday season!

Tina Schumacher
AFAA, CAN Fit Pro
PN Certified

Winter Nutrition Tips

For many of us, December means not only holidays but lots of gatherings and food! Here are a few tips to help you navigate the food scene with confidence and success!

1. Avoid the RESTRICTION mindset, instead try adopting the mindset that you’ve made a CHOICE for yourself and your health? It’s been shown in studies on willpower that when people go into diets or settings with the mindset that they’re not allowed to have something, it becomes the focus of their attention and depletes their willpower. What’s more is that when willpower diminishes, blood sugar decreases, and you actually become hungry? especially for that little something which you’ve been denying yourself! Never fear, there are a number of actions you can take to avoid breaking.

a. Load up on fat, protein, fiber, and greens! Rather than completely denying yourself and depleting your willpower, try planning ahead. Get your nutrients in early in the day. When you enter a holiday dinner, eat veggies first! Or if you’re headed to a gathering where there aren’t likely to be healthy options, have a small healthy snack before you go so you’re not as hungry.

b. Find a high protein/fat snack to munch on if you’re feeling overwhelmed by all the goodies you’re trying to avoid. Remember that blood sugar crash that happens when willpower is used up? If you can find something else to eat to keep your blood sugar stable, you’ll feel less inclined to eat all the cookies on the platter.

2. Stay physically active! As a member of Bellingham Athletic Club, you have access to spectacular facilities! If you find yourself tight on time or unable to get to the gym, a simple walk will do too. Ask your friends or family if they?ll join you on a walk after dinner, you may be surprised by how many are happy to partake in a bit of movement.

3. Don’t forget to enjoy yourself! You’re not making a mistake when you enjoy a slice of pie your sister baked or meet with your friends for holiday drinks – that is part of being human and enjoying life! Allow yourself the freedom to enjoy yourself, knowing that you can still achieve your goals without alienating or completely restricting yourself. Plan ahead, try your best, and remember that the holidays are a time for rejoicing.

If you have questions or would like to learn more, please contact me at shelby.ntp@gmail.com!

Shelby O’Hagan
Nutrition Consultant

Healthy Holiday Tips

As we head into the holidays we are often tempted into overindulgence and mindless eating. Here are a few tips to stay on track:

1) Don’t show up hungry! Skipping meals won’t save you calories and if you sit down and are ‘starving’ you will just eat more.

2) Eat small portions of your favorite ‘indulgences’. Use a tablespoon to serve yourself a small portion and skip the food you don’t absolutely love.

3) If you are not in charge of the meal bring a healthy side dish. This will ensure you have something healthy to eat!

4) Return to your routine. If you overindulge in one meal don’t sabotage the entire weekend. Get back into the gym or take a walk and drink your water. The faster you get back on track the less chance you’ll have of gaining weight.

Have a fun and healthy holiday season!

Tina Schumacher
AFAA, CAN Fit Pro
PN Certified

Stress & Digestion

Fall has arrived! Though this time of year is often joyous and fun, it can also be the source of tension and stress. As we become overwhelmed with social obligations or work, it may be tempting to wolf down meals quickly or turn to sweets for comfort… only to feel lethargic and less-than-best later. Below is some information about how digestion works and tips to keep you feeling good all holiday season long!

Did you know that digestion starts in the brain? Before you eat, the brain signals for the production of digestive enzymes and juices, but this only really works if the parasympathetic (“rest and digest”) system is activated!
– Before eating anything, stop whatever else you’re doing and focus on your food! Don’t drive, don’t watch TV or look at your phone — simply stop. Take a few deep breaths and relax to allow your body to switch from the active “fight or flight” mode to the necessary “rest and digest.” It helps to smell and think about your food too!

Next digestion moves to the mouth where food is mechanically and chemically broken down. How well are you chewing your food? Are you giving your body time to produce saliva? The goal of digestion is to break down food into particles so small that the nutrients can be absorbed and used by the cells of the body. Our stomachs don’t have teeth, so it?s important to chew well!
– Next time you eat, try setting your utensil (or the food itself) down between bites. Let yourself taste and enjoy each bite! Not only will eating slower encourage more chewing, but this stimulates more saliva production which is important for breaking down food!

The stomach is where we imagine most of digestion happens — and that’s mostly true! Acid in the stomach breaks down proteins, and churning helps to break down the particles so they’re small enough to absorb. Stress can affect acid production and
make it harder to break down food particles. This can lead to discomforts like heartburn and bloating!
– If you’re experiencing discomfort from eating, but you’ve already mastered eating slowly and mindfully, enjoying something bitter before a meal (arugula is wonderful!) or something acidic (like water with lemon juice or a small splash of apple cider vinegar) can help boost stomach acid production and prevent some of those discomforts.

For more information please visit my website and blog at bit.ly/rebelyum or email me at shelby.ntp@gmail.com! I’d love to help you!
Shelby O’Hagan
Nutrition Consultant

FUEL

Looking to improve your nutrition and lose body fat the right way? Check out FUEL, an individual or small group class with our Certified Nutrition Coach, Tina Schumacher. Fuel your body the right way, lose body fat, develop lean muscle and create habit-based changes striving for long term health and performance. This program provides accountability, support, and the most recent science-based nutrition information to get the results you want.

When: Six session nutrition program–not six week–starts week of Jan 29 – day and evening times available.
Cost: $249 for members – $259 for non-members for small group; $300 for members $320 for non members for individuals.
Sign up today at the Front Desk!

Please contact Tina Schumacher at (360) 393-7777 or fuel@bellinghamathleticclub.com to answer any questions.

Holiday Staying on Track

As we head into the holidays we are often tempted into overindulgence and mindless eating. Here are a few tips to stay on track:

1. Don’t show up hungry! Skipping meals doesn’t save calories – if you sit down ‘starving’ to dinner, you’ll find yourself eating more than necessary.

2. Eat small portions of your favorite indulgence foods?. Use a tablespoon to serve yourself a small portion of something you truly want, but skip the food you don’t absolutely love.

3. If you are not in charge of the meal, bring a healthy side dish. Not only does this put a little less stress on the host and add a healthy option to dinner, it will ensure you have something healthy to eat!

4. Return to your routine after Thanksgiving! If you overindulge in one meal, it does no good to sabotage the entire weekend. Get back into the gym or take a walk and drink some water. The faster you’re able to get back on track, the less chance you’ll have of gaining weight.

Have a fun and healthy holiday season! Remember that group and private nutrition coaching is available here at BAC. Check out the current FUEL session to learn how to fuel your body with the right foods and burn body fat to get lean. Current nutritional science education combined with the accountability you need.

Tina Schumacher, Certified Fitness and P.N.
Nutrition Coach
fuel@bellinghamathleticclub.com