Sports Nutrition Archives - Sheryl Westerman

High Intensity Workout Supplement Guide

Sheryl Westerman — Fri, 23 Jun 2017 04:51:16 +0000

High Intensity Workout Supplement Guide

This guide is not for beginners; this is made for athletes and or people who are very consistent with their training. Their training is combination of both weight lifting and cardio vascular movements.

Working out is great for the body but not an excuse to eat more than we should. It is there for us to maintain a healthy lifestyle, we can’t choose to use is it a crutch. A balance of essential nutrients given by Sheryl and smart physical activity will be your recipe for success!

Pre-Workout Meals
Pre-workout meals are essential for your body’s endurance and performance. Our body’s main source of fuel is carbohydrates; therefore the nutrients we select before a workout should be carbohydrate dense. Sometimes this gives people the idea we can eat anything we please before a workout, but this just isn’t the case. Fueling the body properly is the key to great training but also a healthy balanced life style.

These are just a few options; these options are for people who are training at high intensities. Your pre- workout meals can vary in a multiplicity of ways depending on gender, weight and lifestyle goals.

Here are some good options for pre-workout meals:

½ cup of oats with ½ cup berries & 1 tablespoon honey or 1 packet stevia (breakfast option)
1 egg, 2 whites with vegetables & two slices whole wheat toast (breakfast option)
4oz lean meat (fish/poultry), ½ cup brown rice & 1 cup vegetables (Dinner Option)
1 flat out wrap with 4 slices of turkey, 1 tablespoon of hummus and 1 banana (Lunch Option)

Post-Workout Shakes

After a strenuous workout we find ourselves feeling very hungry or sometimes even famished. This doesn’t give us the entitlement to go and eat anything that comes to mind. We must be conscious of our post workout choices and choose healthy options that not only will refuel our muscles but keep the number on the scale down as well. Our body’s main building blocks are proteins. After a strenuous workout our body needs them in order to rebuild and replenish. This is why a protein shake is a great option to have right after leaving the gym. While protein shakes are great some can be high in calories, fat and sugar. These shakes are made for people who are trying to gain mass. For people who are trying to lose weight there are other options that will replenish and rebuild your muscles, but also keep those pesky pounds off. Some of these options include….

Fit Miss Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
Nutribiotic Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
Quest Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred

Written by:
Dianna Thomas
Sheryl Westerman’s Intern

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Thanksgiving Nutrition: Recovering after the pie is gone

Sheryl Westerman — Mon, 28 Nov 2016 05:37:31 +0000

There comes that moment around 9pm on Thanksgiving Day when many of us think, “Wow! I ate a lot of food.” So how do you recover from your day of eating without feeling like you have to turn to dieting extremes for the next week? Here are a few tips:

1. Start Thanksgiving Day with a workout
Start your day with a workout to kick up the calorie burn. After dinner, why not Incorporate a family walk or touch football game? Start a new tradition! Anything you can do to increase your metabolism on Thanksgiving day is a plus.

2. Wake up the next day with a fresh start
Okay so lets say you know you didn’t make the best choices on Thanksgiving and you just need to start fresh on Friday. The worst thing you can do the day after Thanksgiving is skip breakfast. Perhaps you overate late into the night on Thanksgiving so you don’t feel hungry at all for breakfast. Focus on high-protein options: Greek yogurt, eggs, protein shake. Stick with protein to provide yourself with slow-burning calories.

3. Start Friday with a workout
Remember that calories in vs. calorie out is based on 24hrs. So, any calorie burn on Friday is important to burn off Thanksgiving’s calories.

4. Hydrate
Drink plenty of water throughout the day on Friday to help your body metabolize and flush through all that food you just ate. Stay hydrated also just makes you feel better all around.

5. Keep the rhythm going
Once you start Friday with a good workout and a good breakfast, keep that rhythm going with a good lunch and dinner. Focus on healthy choices. How about a salad with chicken breast and fruit for lunch followed by salmon with roasted veggies and a baked sweet potato for dinner? I’m salivating already. Prefer to use Thanksgiving leftovers? Okay try turkey with veggies and a very small amount of cranberry dressing for lunch…or for dinner try turkey (or ham if that was your protein of choice) with sweet potatoes and veggies for dinner. Make a fresh salad to go with your leftovers.

Getting back on track is important after Thanksgiving because the holidays have only just begun! So enjoy the food but be ready to commit to your goals once again as the day comes to a close.

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Exercise

Sheryl Westerman — Fri, 21 Oct 2016 10:02:47 +0000

Food is nourishment and food is fuel. Eating healthy foods helps us think and assists our body to perform other basic yet incredible functions. However, food is meant to be burned. Calories are energy… remember that, calories are energy. Which is why it’s so important to not overeat. When the energy isn’t burned then it turns into fat, and that’s the trap many of us fall into.
Through the evolution of time our lifestyles have become more stagnant. Most of us sit at a desk all day and then drive home and are exhausted. Walking to work or the market isn’t always an option depending on where you live. Exercise doesn’t have to be scary or painful. A simple 20-30 minute walk or jog, or going for a swim or bike ride can really make a positive impact on your body and organs! When adding a little bit of exercise to your life at least 3-5 times a week, you will find yourself more energized, in a more positive mood, and more nimble.

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How to keep Strawberries fresh

Sheryl Westerman — Fri, 06 May 2016 13:07:29 +0000

Tired of buying fresh strawberries and watch them mold quickly and wind up tossing them out? I’ve done it, and wasted so much money!

How to keep strawberries fresh:

VERY Good to know
To keep the strawberries fresh longer in the refrigerator, use 1 Part White Vinegar to 10 Parts Water. Soak the strawberries, leaves and all in the vinegar/water mixture for a few minutes. Then drain the strawberries in a colander until they are completely dry.
Then place strawberries in an uncovered bowl in the refrigerator. The vinegar/water mixture kills any mold spores on the strawberries and keeps them fresh longer. The vinegar does not affect the taste. This also works for all kinds of berries: blueberries, raspberries, blackberries, etc. It really works!!

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HOW LONG DOES IT KEEP YOU FULL FOR?

Sheryl Westerman — Mon, 25 Apr 2016 13:57:25 +0000

Most days I get asked questions such as, ‘Can I have oats for breakfast?”… “Are rice cakes a good choice?”… “Can I eat x?”…. “What about y?”…

The answer is often the same question: How long does it keep you full for?

Satiety | sa-ti-ety | noun: a feeling or condition of being full after eating food.

Here’s why you need to use satiety as your biggest indicator:

When your meal provides five or more hours of energy, the composition is ideal. When you build your plate from predominately non-starchy vegetables, quality protein and good fats you are optimising nutrient density and opening up a fantastic fat burning opportunity meal-to-meal as your blood sugar is stable and your insulin remains low.

Satiety allows for digestive ease and energy to be used elsewhere, rather than to constant digestion which is a significantly large energy requiring process. Many people with poor digestion experience significant improvements by decreasing their meal frequency.

You learn how to eat intuitively rather than by the clock, force feeding yourself because you have been told you must eat frequently. You may be surprised to hear this, but you do not need to eat every two hours to speed up your metabolism – a good metabolism is a function of hormonal control and satiety, created by managing your carbohydrate intake (and controlling your stress). Yes, it is actually possible to not to need to snack, when you are in control your physiology, rather than it being in control of you.

So if you want oats for breakfast (and feel they work for you), add nuts, seeds and berries to increase the nutrient density and blood sugar control. They’re still not the perfect choice as you’re missing vegetables and a full serve of protein, but you could also be doing far worse. Rice cakes on occasions are fine, but add tuna, avocado and tomato rather than simply vegemite or jam.

If any of your current choices do not allow for five or more hours of satiety, please adjust slightly by adding non-starchy vegetables and good fats first. The best choices always come off a tree, out of the ground or from an animal.

For meal ideas, including to find out how easy it is to include vegetables for breakfast, please visit our recipes page.

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HOW TO EAT HEALTHY AT THE OFFICE

Sheryl Westerman — Mon, 18 Apr 2016 11:25:30 +0000

If you’re one of the 35 million Americans who sit at a desk all day, it’s time to change up your habits and get you moving. Eating well can be a major struggle especially if you’re surrounded by donuts and food trucks.
1. Get Moving — Lunch time? Break time? Go take a walk around the block or building instead of sitting in the break room. Don’t you get enough of that office anyway? Being exposed to natural sunlight for just 15 minutes a day can decrease your risk of depression and increase immunity.
2. Pack Lunch — If you don’t bring your own food already, it’s time you start. Oh and I don’t want to hear the excuse that you don’t have time. Here’s an idea: Prepare a batch of quinoa Sunday for the rest of the week. You can add in beans, a lean protein, or make a salad out of the quinoa for each day of the week. It’s easy, filling and nutritious.
3. Get Everyone Involved — Staying healthy on your own can be difficult, especially in an office full of coffee-driven cookie-eating coworkers. Convince everyone to get involved. Clear the fridge out, buy a juicer, and get started.

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Are you tired of your normal turkey sandwich for lunch?

Sheryl Westerman — Fri, 08 Apr 2016 12:22:43 +0000

Try this amazing recipe submitted by one of our clients who has lost 20 lbs through dedication and food creativity. Doesn’t this look appetizing?
Veggie Wrap:
•2 50 calorie tortilla
•Sun dried tomato humus(trader joes)
•Romaine Lettuce
• Hearts of Palm
•Orange Pepper
•Slivers of Avocado
•Cherry Tomatoes

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10 Secrets to Cooking Healthier

Sheryl Westerman — Tue, 05 Apr 2016 05:32:32 +0000

Easy ways to make your everyday meals healthier and tastier.
If your eating habits are anything like those of most Americans and you are looking for the simplest advice, we would tell you to eat more vegetables, fruits and whole grains and less of just about everything else. However, if you’re ready for just a bit more guidance, our 10 principles of healthy cooking will get you started.
1. Use smart fats.
Not all fat is bad. Opt for unsaturated (e.g., olive oil) over saturated fats such as butter. But still use them in moderation because all fats are loaded with calories.
2. Go unrefined.
Pick whole grains over refined grains. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.
3. Eat more fruits and vegetables.
Most people don’t get enough! Aim for 5 to 13 servings of fruits and vegetables a day. Pick produce in a variety of colors to get a range of antioxidants and vitamins. A serving size is 1⁄2 to 1 cup depending on the fruit or vegetable.
4. It’s not all about the meat.
Meat is a great source of protein but it’s also a big source of saturated fat in many people’s diets. So eat small amounts of lean meat, fish and poultry. Fill up the rest of your plate with healthy vegetables and whole grains.
5. Choose low-fat dairy.
Dairy products like milk, sour cream and yogurt are a good source of calcium. Replacing whole-milk dairy products with low-fat or nonfat is an easy way to cut saturated fat in your diet.
6. Keep portions reasonable.
Even though we would all like a magic bullet for weight control, it really boils down to calories. One of the easiest ways to manage calorie intake is by eating healthy portions.
7. Use sweeteners judiciously.
Sugars of any kind, whether corn syrup, white sugar, brown sugar, honey or maple syrup, add significant calories without any nutritive value.
8. Keep an eye on sodium.
Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The USDA’s dietary guidelines for Americans recommend consuming less than 2,300 mg (about 1 teaspoon salt) daily.
9. Go for the flavor.
Enhance food with bold flavors from healthy ingredients like fresh herbs, spices and citrus. When your food has great flavor, there’s no reason to feel deprived.
10. Be mindful and enjoy.
Make conscious food decisions rather than grabbing for what is most convenient. Make sure it is something delicious and savor it. When you enjoy what you eat, you feel satisfied.

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Blood Orange Baked Salmon & Carrots

Sheryl Westerman — Mon, 04 Apr 2016 06:51:40 +0000

Prep Time: 10 minutes

Cook Time: 30 minutes

Serving Size: 2

Ingredients

3 blood oranges (divided – 2 juiced, 1 sliced)
¼ cup honey
1 tsp chipotle powder
½ tsp cumin
½ tsp paprika
3 cloves garlic (crushed)
1 lb fresh salmon
2 lbs fresh whole carrots (peeled)

Instructions

Preheat the oven to 400°F.
In a small bowl, whisk the 2 juiced blood oranges (should equal app. ½ cup), honey, chipotle powder, cumin, paprika and garlic together, to make the glaze for the salmon.
Place the salmon in a baking dish and surround with the carrots.
Pour the glaze over the salmon and carrots.
Place the sliced blood orange on top of the salmon.
Place in the oven for 30 minutes.

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Nut and Seed Butters

Sheryl Westerman — Mon, 14 Mar 2016 11:33:35 +0000

From cashew to almond and sesame to sunflower, seed and nut butters have become

popular products that dietitians continue to recommend and that clients enjoy.—and for good reasons. Seed and nut butters contain healthful nutrients that benefit heart health, reduce the risk of heart disease and type 2 diabetes, and even lower the risk of obesity despite their high fat content. Nut and seed butters are some of the best diet foods around because you can put it on fruit, vegetables or crackers, and they’re really satiating (keep you fuller longer). It stays with you so you’re not looking around for cookies or some other empty-calorie junk food.
Nut and seed butters may contain a significant amount of fat per serving, but it’s the types of fat that benefit heart health. The butters tend to be rich in both monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs). Both are known to decrease LDL cholesterol and triglyceride levels, lowering the risk of metabolic syndrome, heart disease, and type 2 diabetes. The key to getting the health benefits from nut and seed butters are to eat them in moderation, which is about 2 Tablespoons per day. Look for natural nut or seed butter varieties to avoid the unnecessary added sugars and trans fat.

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