September 2019 – Coach Chrystal's Eat Move Live

Metabolic Rates – Speed Up or Slow Down the…

Muscle & Metabolic Rates

Before you read this, if you’re not really sure what your metabolism is you can read about it in a previous entry here.

Muscle is referred to as metabolically active. The more muscle you have, the more mitochondria (or energy producing powerhouses) you have. And as such, the more calories you burn – even while at rest. Muscle is the only tissue in the body that has the capacity to burn calories. As such, increasing muscle tissue by strength training is a surefire way to increase or speed up your metabolism. This is why people state that strength training helps you burn fat. It does. Read more “Metabolic Rates – Speed Up or Slow Down the Metabolism!” →

Body Science

Research on Sleep: Weight Gain & Obesity

Sleep is the foundation on which the two pillars of good health, fitness and nutrition stand.

Ineffective, inadequate sleep is a detriment to any and all nutrition and fitness efforts. In fact, sleep deprivation can kill you. Every major system, organ, tissue cell, and even DNA molecule in your body suffers for lack of sleep. The effects of sleep deprivation are so severe that the Guinness Book of World Records stopped recognizing attempts to break the sleep deprivation record. The evidence of detriment is so compelling they then went on to delete past records out of fear that Read more “Research on Sleep: Weight Gain & Obesity” →

Nutrition

Water – Also a Macronutrient

Water is also considered a macronutrient. It does not provide calories or nutrients but acts as a carrier, distributing nutrients to cells and removing waste products though urine and is required by the body in large amounts. The largest portion of our body weight is water (two-thirds, or anywhere from 60%-85% depending on your information source), and the body needs you to consume more grams of water per day, than any other nutrient. Water is involved in every Read more “Water – Also a Macronutrient” →

Keto

Butter Chicken – Instant Pot or Slow Cooker

Ingredients

975g boneless, skinless chicken breast or chicken thighs
219g white onion, diced
8 cloves garlic, finely minced
2.5 tsp fresh ginger, finely minced
2 tsp coriander
2 tsp cumin
2 tsp cardamom
1 tsp salt Read more “Butter Chicken – Instant Pot or Slow Cooker” →

Recipe

Macro Smash Deconstructed Yogurt Parfait

Some nights, I just really, REALLY need something dessert like and sweet. Some variation of the below has been a savior to me on more than one evening – and it almost always allows me to meet my macronutrient targets.

Ingredients

175g Fat Free Plain Greek Yogurt (I like Danone OiKOS Triple Zero)
6g Sugar free, fat free Jello Pudding powder, flavor of choice (vanilla, cheesecake are best) or; ½ scoop whey protein powder of choice

Fitness

The EMOM Workout: What They’re All About

Yesterday’s workout in my CrossFit box looked like this:

EMOM 14
Odd: 12 Calorie Row
Even: 12 Shoulder to Overhead (S2O)

EMOM stands for Every Minute On the Minute. The number ‘14’ to the right of ‘EMOM’ in the title signifies that this workout is a total of 14 minutes long. This means, every minute is one round and we start work every time the clock hits :00, for 14 full minutes. The idea is that we complete the work specified (either the 12 calories on the rower, or 12 shoulder to overhead) within that minute and then rest for any remaining time before the start of the next minute. Read more “The EMOM Workout: What They’re All About” →

Nutrition

Alcohol & Your Nutrition Plan

Every single gram of dietary alcohol has 7 calories, but alcohol is not considered a macronutrient. If you recall, a macronutrient is a type of food that is required in large amounts in the diet, of which there are just three: protein, carbohydrates and fat. Alcohol is not required at all. Still, alcohol is regularly consumed in most societies as we drink it to relax, socialize and celebrate. As it is non-essential, we do not set a target for it when setting up a nutrition plan. This doesn’t mean we can ignore it all together. There are a few things we need to know and consider when trying to reach our nutrition goals. Read more “Alcohol & Your Nutrition Plan” →

Nutrition

Fat (Lipids) – You ARE What You Eat

Every single gram of fat has 9 calories, which is more than double the energy of protein or carbohydrates. Fats (or fatty acids, also known as lipids) play a number of essential roles in our ability to thrive and survive. Dietary fats facilitate the transportation and absorption of the fat-soluble vitamins A, D, E and K as well as a number of other nutrients. You may be surprised to learn that many medications prescribed as to be taken with food is done so for this very reason, and not because they may otherwise upset your stomach; it’s so that you’re able to absorb as much of the medication as possible as facilitated by the fat that’s eaten with your food. Dietary fats also slow down the digestion of foods, which helps keep you feeling satiated Read more “Fat (Lipids) – You ARE What You Eat” →

Nutrition

Counting Macros and Not Calories

There’s often confusion around why we count macronutrients but not calories. This is especially true because macronutrients essentially are calories: Read more “Counting Macros and Not Calories” →

Keto

Easiest Keto Pancake / Wraps (Serves 1)

Some days I need something bread-like and what’s better than something bread-like that takes less than 90 seconds to prepare? Whether savory, used to wrap cheese and avocado, or sweet – topped with sugar-free syrup and blueberries, these pancakes hit the spot. Read more “Easiest Keto Pancake / Wraps (Serves 1)” →

Month: <span>September 2019</span>

Metabolic Rates – Speed Up or Slow Down the…

Muscle & Metabolic Rates

Research on Sleep: Weight Gain & Obesity

Water – Also a Macronutrient

Butter Chicken – Instant Pot or Slow Cooker

Ingredients

Macro Smash Deconstructed Yogurt Parfait

Ingredients

The EMOM Workout: What They’re All About

Alcohol & Your Nutrition Plan

Fat (Lipids) – You ARE What You Eat

Counting Macros and Not Calories

Easiest Keto Pancake / Wraps (Serves 1)

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