Blog – Page 16 – Coach Chrystal's Eat Move Live

Make Your Goals SMART Goals

Setting goals is an important step towards achieving success. Whether you want to lose some weight, get healthier, or start a business first you must have an end goal in mind. Starting with the end in mind is always the first step, but generalized outcome goals like, ‘I want to rule the world,’ don’t offer much support or direction, and evidently don’t end up leading to much success. While goals may start with such a broad picture, we need to make them smarter. Read more “Make Your Goals SMART Goals” →

Body Science

Snacking – Helps You Hold Onto Fat

Snacking is a habit for many people. Eating small bites of foods between meals, while at our desk at work or in the car while on the go is a norm. While snacking is not advisable in general, if you must snack, nutrient dense foods like fresh veggies, fruits, nuts and seeds, hard boiled eggs, nut butters, and hummus make for good options as do cheese sticks, fruit dried without added sugars and plain Greek yogurt. Ideally however, changing habits and stopping snacking all together should be the goal. The following explains why. Read more “Snacking – Helps You Hold Onto Fat” →

Nutrition

Intermittent Fasting (IF)

Intermittent fasting (often referred to as simply IF) is an eating pattern that cycles between periods of fasting and periods of eating[1]. It does not dictate what a person should eat, but instead when a person should eat. Multiple intermittent fasting methods exist including the most common of fasting for 16 hours each day while eating during 8 hours, or the less common method of fasting for 24-hours once or twice per week. Intermittent fasting is generally safe and has proven as effective in weight loss as any other diet or positive nutritional change. Many other health benefits to intermittent fasting have been confirmed in studies on mice, and are hypothesized and currently being studied in humans. Read more “Intermittent Fasting (IF)” →

Keto

Breakfast Sausage Spice Mix

Ingredients

2 tsp. dried sage
2 tsp. salt
1 tsp. ground black pepper
½ tsp. red pepper flakes
½ tsp. dried marjoram

1kg of your favorite minced meat

Recipe

Bread-like Protein Pancake (Serves 1)

Ingredients
¼ cup egg whites
½ scoop Allmax Nutrition IsoNatural Whey Protein: unflavored (I’m sure you can use any protein powder, and any flavor you like – I personally like that this tastes like bread when done)
⅛ cup oats
¼ cup 1% Dairyland Cottage Cheese
Pam or like spray oil, or coconut oil Read more “Bread-like Protein Pancake (Serves 1)” →

Body Science

A Good Night’s Sleep

I’ve already talked a bit about a good nights sleep and why it’s so important in terms of nutrition, weight gain and obesity. What I didn’t emphasize is how research proves that getting adequate amounts of natural sleep each night actually makes you live longer. So many of us have a hard time sleeping that over the counter sleep medications fly off the shelves and many of us are familiar with prescription sleeping pills too. Medical or drug induced sleep, if and when the medications actually work, does not offer the same quality of sleep nor the same life extending benefits as natural sleep. Sleep aids, just about all sleep aids, whether prescription, natural or over the counter, are sedatives. Read more “A Good Night’s Sleep” →

Nutrition

Know Your Minerals

Unlike the larger vitamin molecules minerals are small, inorganic molecules that assist in a variety of bodily processes and have many structural and regulatory roles. Calcium and phosphorus help form bone and teeth, for example, while sodium and potassium help regulate fluid balance. Like vitamins, minerals cannot be made by the body and must be supplied through the diet. Read more “Know Your Minerals” →

Chrystal's Journal

I’m not lucky, I just want it more…

As if it were yesterday I remember a particular evening from my past life before massage therapy and fitness, when I was a desk worker. On this evening I was working in a call center, seated at a large desk that was separated so that it had four workstations of which only one sat empty. To my right sat my friend and colleague who happened to be a beautiful young woman of petite stature. Across the table from her sat another, much larger woman. At some point in the evening the conversation turned to a discussion about food and bodies. The larger woman said to the smaller woman, “You are so lucky to have the body you do.” Read more “I’m not lucky, I just want it more…” →

Body Science

Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure…

Even when you are physically doing nothing, when you are at rest or fast asleep, your body still requires fuel. Breathing, digesting, circulating blood and oxygen, growing, healing, thinking even, all require energy. The amount of energy you need in order to sustain your life at its most fundamentally basic resting level is dependent on a number of different factors, and it varies from person to person. We discussed in detail what affects metabolic rates here. Read more “Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure (TDEE)” →

Nutrition

Meal Portion Estimating

A handy tool for just about anyone concerned with food portions is the ability use your own hand as a guide for estimating, or to use a standard plate as a method of portion control. Using the below techniques, test your own estimation skills for accuracy when you are at home and can measure after you estimate to better your skills. These skills will be beneficial to clients utilizing both extreme and less accuracy alike. Read more “Meal Portion Estimating” →

The things I've learned...

Make Your Goals SMART Goals

Snacking – Helps You Hold Onto Fat

Intermittent Fasting (IF)

Breakfast Sausage Spice Mix

Ingredients

Bread-like Protein Pancake (Serves 1)

A Good Night’s Sleep

Know Your Minerals

I’m not lucky, I just want it more…

Basal Metabolic Rate (BMR) & Total Daily Energy Expenditure…

Meal Portion Estimating

What are you waiting for?