The other day I sent you an email about something called “ultra-processed foods” and how they’re standing in the way between you and your results.

You can read it here: https://www.peaksante.com/the-food-that-isnt-a-food/

Because the old saying is true: You CANNOT out-exercise a bad diet.

The email talked about the first step you can take to start eliminating those foods.

Step #1: BE AWARE of your cravings, so you can:

1) notice patterns and

2) feel more in control of them.

So … what’s the next step?

Step #2: BE PREPARED. 

If you know that you start craving salty/sweet/crunchy food every time you crash on the couch at night after a long day, BE PREPARED.

If you know that every afternoon you start having visions of chocolate chip cookies dancing in your head, BE PREPARED.

If you always associate drinking beer and eating wings with watching the fights or the game on the weekends, BE PREPARED.

What “being prepared” looks like will depend on you and your situation.

But it can include these two simple tactics:

• Find a diversion. I quit snacking on junk food at night when I got tired. (yes, it happens to me too!)
  Instead of just watching TV, I did some home organization projects with the TV on. I also dabbled with a few hobbies – anything to focus my attention on something else!
• Have a healthier option on-hand: frozen fruit, carrot/celery sticks, nonfat yogurt with fresh berries, homemade air fryer wings. Make sure it’s ready to go.

From my own experience (and that of my clients) it only takes a few days of making the switch for cravings to start going away. (REALLY.)

And also for you to start noticing changes in your energy, your sleep, and your results!

It’s all about being intentional about what you put into your body … and not letting the “automatic” habits take over and derail you from your goals!

It’s a lot easier than you think.

Here at Peak Santé, we focus on simple changes that bring big results.

If you’re looking to creating better habits, start noticing changes in your energy, your sleep, and your results, then let us help you put a personalized plan together to help you get there! Book your SUCCESS SESSION CALL here

Make it an incredible day,

REFERENCES:

www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food

This month I want to focus on one of the MOST IMPORTANT THINGS you can do when it comes to getting ACTUAL results.

And this one thing will also help:

• Your health
• Your workout/sports performance
• Up your energy levels
• Reduce painful joints
• The quality of your skin and hair
• Your heart
• Your brain
• How you feel now and into the future.

Big stuff, right?!

It has to do with what you EAT.

Because there’s a direct line between your food intake and EVERY one of the things on that list (plus a lot more).

This isn’t groundbreaking news. But …

There might be something specific standing in your way of putting it into action.

FACT: There’s a type of food specifically engineered to make you crave more of it.

And this food product is also crammed with some of the worst things for your body that you can eat: added sugars, unhealthy fats, salt, and loads of extra (empty!!!) calories.

→ It’s “Ultra-Processed Food” – cookies, chips, donuts, candy bars, sweetened cereals, sweetened granola bars, fried chicken, white bread, mashed potato flakes, etc. – and many scientists agree it’s ADDICTING.

And even if it’s not ACTUALLY addicting, studies have found these “foods” stimulate the reward pathways in your brain the same way some drugs do.

So, not only is this “food” NOT GOOD for you, it makes you crave even MORE of it.

This is a huge area of research right now.

I put quotes around “food” because it actually bears very little resemblance to real food. It has basically been stripped of its nutrition (fiber and micronutrients).

I have a LOT of great info coming for you about these “foods” and shifting away from eating them.

BUT FIRST … it all starts with AWARENESS.

Start paying attention to what you’re craving (and what foods you are eating). Keep track!

Write down what you’re craving, and also when. Documenting all of this will help you find patterns – and it’s also a great way to start taking back control.

So that’s your mini-assignment for the next few days – notice the who/what/when/where/why of any cravings you have.

No judgment! Just pay attention and keep track.

Are you up for it?! Email me back and let me know.

Or better yet, let’s continue the conversation in my Facebook Group “Natural Solutions for Peak Wellness”.

Make it an amazing day,

REFERENCES:

www.psychiatrictimes.com/view/underlying-mechanisms-highly-processed-food-addiction

I’ve got an ACTION-packed email for you today – and it has to do with making sure your body is ready for an action-packed life!

And by action, I mean enjoying outdoor activities, having fun with family or friends, sports, adventures, and being able to EASILY go through your daily activities – with energy to spare!

Having strong muscles makes each one of those things easier and can even improve your overall confidence.

PLUS having a good base of muscle actually benefits your overall health.

I can’t think of many activities that give you more value for your investment than your workouts!

7 Surprising Reasons Your Muscles Matter

1. Muscle helps your body manage your blood sugar.

When you work out, your muscles use more glucose, which is the sugar in your bloodstream. Over time, this can lower your blood sugar levels.

PLUS … it also helps your body improve how it uses insulin. This can help ward off metabolic issues and diabetes. 

2. They keep you STRONG.
   Muscle’s power all of your activities – from going bowling to gardening to walking up the stairs to strolling the beach or skiing the slopes on vacation! Everything you do requires muscle!

And you need to work them on a regular basis to keep them strong. Plus, if you don’t, you’ll start to lose muscle mass at the age of 30 … and the rate just increases as you get older.

3. Muscle helps you burn more calories.
   Not just while you’re being active, but round the clock. Studies show that 10 pounds of muscle burns 50 calories in a day, while 10 pounds of fat burns just 20 calories.

It might not seem like a lot, but over time, this really adds up.

4. It’s good for your mood and self-esteem.
   When you have strong, balanced muscles, you usually have better posture. And better posture is correlated with better moods and more confidence! Plus, it makes you more radiant!

5. It’s good for your joints AND your bones.
   Your joints: regular exercise that strengthens the muscles around your joints can help them move better and be less painful.

Your bones: weight-bearing exercises can help you build your bones and keep them strong as you age.

6. It keeps you alive. Your heart is a muscle, after all!
   Exercise strengthens your heart muscle, helps with weight control, and helps prevent damage to your arteries caused by high cholesterol, blood sugar, and blood pressure.

7. It improves your quality of LIFE.
   It can give you the energy and strength to be active and try new things!

When you are not in the mood to workout or feel tempted to skip a workout for whatever reason (and yes, that happens to me too!) … I just think about ALL of the reasons not to. Those reasons will certainly outweigh your laziness in the moment. Works for me!

What are your reasons? Let’s continue the conversation in the Facebook Group!

Make it an amazing day,

You are in for a good one today …. because here’s the answer to one MOST ASKED QUESTIONS…

“What should I eat before my workout to get the best results?”

You work hard – and fueling your body the RIGHT way will make sure you maximize all of that work to get the best possible results.

I’m going to break it down into three easy steps:

1. WHEN TO EAT: To get the ultimate results from your workouts, you need to be intentional about your nutrition.

That means eating your meal between 1.5 to 3 hours before your workout.

But that being said … if you get up early in the morning to workout, you probably don’t have that long of a window.

If at all possible, eat a small snack 45-60 minutes before your workout.

TIP 1: The shorter the window of time before your workout, the smaller your meal should be to avoid upsetting your stomach.

TIP 2: Liquid foods (like a shake or smoothie) also have a faster transit time through your stomach, so they can be a good choice.

Bonus FAQ: What about fasted workouts first thing in the morning?

It’s true, some studies show you can burn more fat if you work out on an empty stomach, but studies into whether that translates into actual weight loss show mixed results.

But if your goal is to 1) add muscle or 2) train for peak performance … eating ahead of time can help you get the most out of your workout.

2. WHAT TO EAT: Generally speaking, a balanced meal or snack with carbs, protein, and a small amount of fat.

   Carbs – Your muscles run on glycogen, which is the way your body stores and processes the glucose (sugar) it gets from carbs.

When you do shorter or more intense workouts, the glycogen stored in your body is usually enough to fuel your workouts.

But if you’re doing long or low-moderate intensity workouts, your stored glycogen can run out.

Protein – Studies show that eating protein before a workout can boost your:

• Performance
• Muscle growth
• Recovery, and
• Strength

Fat – There aren’t a lot of studies on the immediate impact of eating fat before your workout. That being said, fat is your body’s preferred source of fuel for long and/or low to moderate-intensity exercise.

One downside of eating fat right before you exercise is that it can give you a stomach ache since it takes longer to digest.

Here are some pre-workout meal/snack ideas for you:

• 1 cup of berries + ½ cup of nonfat plain Greek yogurt
• 1 apple (or a handful of grapes) + 1 hard-boiled egg
• Protein shake with milk of your choice, ½ cup berries, and ½ scoop protein powder
• Handful of raisins and nuts (2 parts raisins to 1 part nuts)
• Oatmeal with milk of your choice, with a little nut butter and 

3. LISTEN TO YOUR BODY: The most important thing is that you find a formula that works for YOU.

 This will depend on: 

• Your goals (physical performance vs. building strength vs. fat loss, for example),
• When you work out (morning vs. evening), and
• Any health issues you might have. 

And if you DO have health issues, you definitely want to check with your healthcare provider or registered dietitian for their input and advice as well!

I hope this helps! 

At Peak Santé we focus on simple solutions that help you reach your goals. Book a complimentary 30-minute Peak Wellness Discovery session to learn more about the right solutions for you 

Make it an incredible day,

REFERENCES:

www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/

www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_2

www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

Nerd alert! Here’s some weird (but super interesting) science for you. 

As a coach, I’m always curious about the reasons why people stick with their routines.

Especially the ones who have been exercising and prioritizing their activity for decades.

Almost every single active older person (70s, 80s, and beyond!) say they get in a workout most days of the week because it makes them feel better mentally.

Have you ever worked out and then felt loose, relaxed, happy, positive, and generally awesome afterward?

This isn’t like the euphoric “runner’s high” we always hear about.

This is a more chill vibe – the calm, content, and centered feeling you can get after a good workout.

It’s actually one of my favorite things about exercise… and guess what?

Scientists now say it’s NOT from endorphins! They believe it’s caused by a natural hormone that’s similar to cannabis.

When you exercise, your body releases endocannabinoids, which are chemicals naturally produced in your body.

Endocannabinoids can move easily between the blood-brain barrier (unlike endorphins, which can’t easily pass through).

Once these endocannabinoids are in your brain, they can reduce anxiety and promote calmness.

→ In fact, our bodies have an entire endocannabinoid system that affects our mood, pain levels (as in helping to lower them), and even our central and peripheral nervous systems.

Scientists are learning more and more about how exercise and moving our bodies work to trigger this system – and they are also studying how it plays a role in our sense of well-being and quality of life as we get older.

Pretty fascinating stuff.

And it’s just one more reason to make sure you get in your workout later today! And most days of the week 🙂

Here at Peak Santé we’re all about creating REAL sustainable transformation and change … Come join us in the Natural Solutions for Peak Wellness Facebook Group to continue the conversation.

Make it a great day!

REFERENCES:

www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

www.sciencedirect.com/science/article/abs/pii/S0098299718300359