A few years ago I remember seeing a chart of “burpee equivalents” for food.  Have you ever seen it

• A cookie = 141 burpees
• Small meatball sub = 402 burpees
• Big Mac = 506 burpees

I’ve also seen charts for how many miles it takes to walk or run off different foods:

• 1 hour and 23 mins to walk off ¼ of a large pizza (or 42 mins of running at 5 mph)
• 48 minutes of walking to burn off a blueberry muffin (or 25 minutes of running)

Which on one hand is interesting, because it makes you realize just how much of an impact what you eat can have body-weight wise … even though the numbers themselves are a little meaningless.

This is because there are a LOT of things that affect how many calories a person burns, from their sex to their size to their age, and more.

But on the other hand, this approach overlooks a very important fact:

the actual NUTRITION different foods give your body.

Food is so much more than just calories and how much it takes to “burn it off.”

Food can be :

• packed with vitamins, minerals, and other compounds that help build and power your muscles and bones,
• create and regulate hormones,
• boost your immune system,
• and help your cells and organs do their jobs.

And it can also be:

• filled with unhealthy fats,
• added sugars,
• excess sodium,
• and refined grains

… that make it harder for your body to function at its best.

The idea is to eat MORE of the foods that add value to your body … like veggies, fruits, lean proteins, whole grains, and healthy fats.

And also to eat less of those that don’t contribute to your health & wellbeing (like added sugars and ultra-processed foods).

Just something to keep in mind – because it’s not always about the calories!

Committed to your success,

Christina

7 Fruits & Veggies for Athletic Performance

Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.

Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system.

Another vitamin C superpower: Vitramin C helps you absorb iron.

Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.

Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.

Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are a great sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).

Bananas. This fruit is a portable and a delicious carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. 

Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fiber. They also contain manganese, which can help your cells produce energy.

Pretty great list, right? Remember… food is fuel! Enjoy your favorite foods and pick them wisely.

Next time you plan or prep your meals, think about adding a few of them to your daily intake.

Christina

Lets talk food…

Shocking stat! Only 1 out of every 10 people eat enough of this food group…

Even though these foods help keep your heart healthy … your skin glowing … your energy high … your hormones balanced … and your tummy happy.

PLUS, they can also help boost your mood AND manage your weight, while fending off serious diseases like obesity, diabetes, and more.

Sounds pretty miraculous, right?

In case you haven’t guessed it yet … it’s fruits and veggies.

But for whatever reason, most of us don’t get enough of them!

Every day, it’s recommended that we eat about:

• 1.5 to 2 cups of fruits
• 2 to 3 cups of vegetables

If you’re in the 90% of people who don’t eat enough fruits and veggies, here are a few simple ways to sneak more into your diet:

• Make it a point to eat a salad for lunch
• Add greens (spinach, kale, etc.) to sauces, soups, or stews
• Automatically add a side of veggies every time you eat dinner (tip: frozen veggies make this easy and budget-friendly if you are short on time and don’t love to cook!)
• Add them to your casseroles (even meatloaf – spinach, peppers, pumpkin, etc.)
• enjoy them with your favorite dip
• Add them to smoothies
• Eat fruit with your breakfast

Want some help…

I’ve got a brand new, and FREE “Plant Power Recipe Guide” to share with you! It’ll be ready to send on Saturday!

It’s loaded up with lots of delicious plant-based recipes that the entire family will love. Does this mean no more meat? Of course not, it simply means changing things and adding more plant foods and plant-based meals to your days.

Keep an eye on your inbox. I will be sending out your complimentary copy of the guide on Saturday.​​​​​​​

Make it an amazing day,

Christina

Let’s do a little check in…

• How are you doing today?
• How did you sleep last night?
• Have you gotten in any workouts this week ?
• Are you focusing on whole foods?
• How is your mood?

I’m asking because all of that is RELATED.

When just one of those things is out of whack, it can throw everything else out of whack right along with it!

• A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough.
• A stressful day can leave you exhausted and craving comfort foods and tempt you to skip your workout.
• Lack of activity can drain your energy and also leave you tossing and turning.
• Eating too much or too close to bedtime can make it hard to sleep.
• And on and on and on!

Some ideas:

• Go outside for a brisk walk and fresh air – or make time for a workout
• Take 5-10 minutes to sit in a quiet space and do breathing exercises
• Make sure your next meal is healthy & made of whole foods (Be sure to include veggies!)
• Double-check your water intake for the day

This can be like hitting the “reset” button on your day and will help you make better choices moving forward.

What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it!

Having a “big picture” viewpoint can make all the difference in your health, fitness, and wellness…

Need a little extra help…

download the FREE Goal Stacking & Habit Tracking Guide.

It may be just what you need! 

If you are still having a challenging time getting the results you want, another good tip is reaching out to a fit coach, life coach, wellness practitioner, or nutritionist. They can help set you up with a complete roadmap to success, with the accountability, support, motivation, and experience to help you feel great every step of the way.

Make it an amazing day,

JOIN THE 12-MONTH HABIT STACKING CHALLENGE PLAN

It’s FREE, EASY, and it will help you adopt 12 New Healthy Habits over the course of 2022! So SIMPLE, right? If you have a lot going on, but still want to work on your health and well-being without adding any stress to your already busy life, keep things simple by working on adding ONE, and only ONE healthy habit a month and stack them one over the other.

It’s all happening in the “Natural Solutions for Peak Wellness” Private Facebook Group.

JOIN IN NOW & WATCH THE VIDEO PINNED TO THE TOP OF THE GROUP FOR MORE INFORMATION

You know I am all about POSITIVE ACTION, right?

Basically, focusing on the actions that will move you toward whatever it is that you want.

Well, today I am going to get a little <gasp!> NEGATIVE. 

It’s time to take inventory of the things that are getting in your way – the hurdles between you and your vision of success.

These hurdles drain your energy … resources … confidence … and make the journey from where you are NOW to where you want to BE longer and more challenging.

Here’s what I’m talking about.

Let’s say you have a goal of finally losing those extra pounds, getting rid of the belly bloat, or gaining mastery over the stress that has taken over so many of us.

What are you doing NOW that gets in the way of making that happen?

If you’re serious about reaching success, it is time to start dealing with those obstacles.

At Peak Santé, we definitely do NOT recommend cutting out every obstacle at once (or maybe ever). We all know that doesn’t work!

But it’s important to acknowledge and accept them – because it takes their power away.

If you start by targeting those obstacles one by one, you’ll have a better chance of long-term success.

And, before you know it … those OBSTACLES will start to look more like OPPORTUNITIES.

For example:

• If you have a goal that includes eating healthily, but you also have a midafternoon cookie habit: what if you swapped out your cookie for some fruit and nuts?
• If you have a goal that includes getting more fit but aren’t sure what to do or don’t have enough time: what if you got guidance from a coach who can help you discover your inner athlete (even in just short bursts of time)?

 HERE’S WHAT YOU NEED TO DO:

• Write down ALL of the obstacles standing between you and your 2022 vision of success.
• These can even include mindset obstacles like thinking your goal is “too big” or the feeling that you’re somehow “not worthy.”

 THEN:

• Identify which obstacles are the BIGGEST hurdles between you and your goal – and also which obstacles are the EASIEST for you to tear down.

 TAKE ACTION:

• We recommend targeting these obstacles ONE AT A TIME … alternating an EASY hurdle with a BIG one!
• Rather than trying to go cold turkey on all of your obstacles at once, find a REPLACEMENT or something you can do instead (like the cookie-apple example above).

At Peak Santé, we specialize in helping people understand the connection between how they eat, move, think, feel, and live so they can move towards their own individual version of Peak Wellness by sticking to the healthy habits they need to achieve their health, fitness, and wellness goals and FEEL AMAZING IN THEIR MIND and BODY, with a proven plan for RESULTS. 

Make it an amazing day,

JOIN THE 12-MONTH HABIT STACKING CHALLENGE PLAN

It’s FREE, EASY, and it will help you adopt 12 New Healthy Habits over the course of 2022! So SIMPLE, right? If you have a lot going on, but still want to work on your health and well-being without adding any stress to your already busy life, keep things simple by working on adding ONE, and only ONE healthy habit a month and stack them one over the other.

It’s all happening in the “Natural Solutions for Peak Wellness” Private Facebook Group.

JOIN IN NOW & WATCH THE VIDEO PINNED TO THE TOP OF THE GROUP FOR MORE INFORMATION

FIRST OF ALL… Welcome to 2022!

Although the much awaited new year has arrived and is already in full swing, it did not quite start out as many had hoped. There are a lot of not-so-easy things still going on. It’s definitely not an easy time. And yet for others, it’s a time where you need to distract yourselves by getting back to setting some goals and moving forward with a more optimistic spirit. There is no right or wrong… Today’s message is for those of you looking to get back to putting some focus on your health and well-being.

And so… If you’re not already feeling FIRED UP for SUCCESS … this mini-mindset exercise will hopefully help you get there. And if you are, it will take it to the next level.

Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused on improving, learning, growing, and goal-oriented. The keys to peak performance.

I’m talking about ALL ASPECTS of your life – finance, career, family, social network, spiritual connection, etc.

What would you look back on and think, “Wow, look at what I did!”?

You know you’re on the right track with your “success vision” when you:

1) Feel yourself start to smile and/or

2) Get some butterflies in your stomach

What if this year, we expanded the idea of “goals” into something even BIGGER. What if we expanded it into a vision of SUCCESS.

Think about what would make 2022 a successful year for you.

What would you look back on in amazement, pride, and excitement?

I’m not just talking about health & fitness goals, although those are incredibly important as well!

I’m talking about ALL ASPECTS of your life – finance, career, family, social network, spiritual connection, etc.

What would you look back on and think, “Wow, look at what I did!”?

Let’s make 2022 one of the best years of your life,

Christina

Christina Della Rocca, n.d., MASS.d, FNLP, B.A.S.

Strategic Workplace Wellness Provider and Wellness Practitioner

JOIN THE 12-MONTH HABIT STACKING CHALLENGE PLAN

It’s FREE, EASY, and it will help you adopt 12 New Healthy Habits over the course of 2022! So SIMPLE, right? If you have a lot going on, but still want to work on your health and well-being without adding any stress to your already busy life, keep things simple by working on adding ONE, and only ONE healthy habit a month and stack them one over the other.

It’s all happening in the “Natural Solutions for Peak Wellness” Private Facebook Group.

JOIN IN NOW & WATCH THE VIDEO PINNED TO THE TOP OF THE GROUP FOR MORE INFORMATION