Football, Basketball Oh My

It’s football and basketball season right now. From college games to the NFL,
there are tailgating, home parties and gatherings at the local sports bar. Fun is had by all and eating is a big part of these festivities.

Football Food Overload

It is estimated that, on an average, game day enthusiasts can consume up to a whole day and a half’s calories. Imagine the spread filled with multiple-layered dips with chips galore for starters. Let your mind fill with all those different tailgate treats. There are some healthier lighter choices that you can make that will help you stay on track. Some of these are not the most obvious choices. Let’s take a look.

Smarter Healthy Choices

Based on an average serving here are the comparisons. What do you pick?

Potato Chips vs Pretzels

You normally say pretzels? But it is more complicated. Pretzels win on protein, calories, and fat, while chips have the edge on fiber and sodium. They are both not the best choice. Still better opt for the carrots!

Guacamole vs. French Onion Dip

Guacamole gets the win with lower calories and healthy fat. Avocado anyone?

Grilled Potato Skins vs. Potato Salad

Your winner here is the potato skins.  That creamy mayo is a downfall.

All-Beef Hotdogs vs. All-beef Brats

Go for the hotdog here! If you are holding out for the brat, there may be other alternative brat choices that you can find like turkey brats or vegan brats.

Cotton Candy vs. Snow Cone

The winner here is the cotton candy. I know you were thinking the snow cone because it is only ice and syrup.

Intent on Having a Beer?

Many beers are less than 120 calories that do not taste watered down. Do your own test to determine your favorite light beer.

If eating is part of your game day shenanigans then plan accordingly.  Get your workout in, choose wisely and as always have fun!

If you want more personalized tips go to onlinewellnesswithnicole

It’s your body O.W.N. it

Nicole, your healthy lifestyle coach

Fighting Inflammation

Inflammation like stress in small “controlled” conditions are actually good for the body.  It’s like exercise when we exercise we put our bodies under stress (a controlled stress); but when your body doesn’t know when to shut it down that’s when things can go haywire and start to fight something that’s not there which means your body starts to fight itself.

Most people will notice a mood change/fatigue initially or elevated blood pressure.   Fatigue can also set in fast when you have an immune system that is chronically over excited which is more like an adrenal rush which leads to adrenal fatigue.

Because everyone is different we know that inflammation can be triggered by different situations like too much exercise to no exercise, an unhealthy diet, or unaddressed stressful situations.  I know my inflammation went diagnosed because I not only ignored it, but I was what I call an intense person, I thrived under stressful situations I thought it pushed me to do more.  You know the saying Oh I work well under pressure, or oh pressure makes me work harder.  Well the pressure was doing so much damage that my body was breaking down on the inside.  So much so that when after a car accident that wasn’t major at all sent my body on a downward spiral because my system was already exhausted from fighting itself trying to get me in balance.

Here are a few tricks that can help with Inflammation

1. Eat More Leafy Greens

Whole-food plant-based diets are becoming more popular.  It is often called Vegetarian or some people go full Vegan. This eating lifestyle is when most of your meal is focused on plants and food made from plants rather than meat being the main focus.

If you are like me and you still enjoy at least one meal a day with chicken or fish another way to eat more leafy greens and other veggies is to have a smoothie.  Fresh is best but there are some amazing dried green options out there.  Bottom line is…..Eat more greens!

2. Gut Health

Probiotics are bacteria that line your digestive tract and support your body’s ability to absorb nutrients and fight infection which mean they can have a positive impact and reduce the symptoms of heart inflammation. Try to add a daily dose of  fermented foods to your day like yogurt, pickles,miso, sour dough bread, kimchi, or sauerkraut.

You can also get supplements with all different types of probiotics.  The thing you want to look for is “live and active cultures”.  I use Ultimate Flora  I recommend you do a cycle of probiotics then take a break 10-14 days and cycle again.

3. Low Impact Fitness Time

Stretching, yoga, or walking can reduce your stress which can help to decrease your inflammation. Doing a low impact workout daily does make a difference.  Take a look at my online yoga retreat complete with a meal plan to help you along the way.

4. Laugh and Smile

There is some truth to the saying, “Laughter is the best medicine.” Have fun with friends,  conversations, and social interaction has been known to release endorphins which are your body’s natural feel good chemical. Research shows that laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, which improves your resistance to disease.  Having positive social contact each day can be a powerful anti-inflammatory.

You can work on fighting inflammation with these 4 healthy habits that are both good for you and beneficial.

Until Next time,

Nicole, your healthy LYFEstyle Coach

Want personalized tips, schedule your one on one break through session 

Do This As Soon As You Wake Up

Whether its simply improving your health (which leads to lasting weight loss) or you’re just trying to lose weight, its the consistency that makes the difference.

Before you drink coffee or tea, start your morning with at least 20 ounces of water.  Work your way up to a liter (33 ounces)  You can boost your water with lemon/ginger/cayenne/raw apple cider vinegar/cucumber/cinnamon. You choose. Just get in the habit.  Here’s an easy reminder: Hydrate before you caffeinate.

Hydrate your system first thing in the morning helps to support your organs after a long night of sleep.  This is one of my power habits.  Power habits are my small steps that lead to big results.  You can do it!

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