Stress & Food

 

Stress is both an appetite killer and booster:

• When we are facing immediate, acute stress, our bodies release epinephrine (adrenaline) to prepare for fight or flight. Hunger and digestion are moved down the list of priorities as blood flow is prioritized away from our digestive tracts to muscle tissue, and appetite is suppressed.
• With longer periods of chronic stress, however, appetites are increased. This is in part due to the release of another stress hormone, cortisol, which regulates your body’s stress response and can increase cravings for foods high in fat and/or sugar. In addition to this, we are also taught from birth that food is comfort—when you cried, you got a bottle and felt better. While coping with food is often vilified, it is a natural, normal response.

So how can we support our nutritional needs when stressed? Firstly, attempt to get to the source of the problem by addressing your stressors and diminishing them. What is the root cause of your stress? What problems are within your sphere of control to address and which things are not and can be dismissed? What do you need to cope and truly feel better? Is it exercise, meditation, social support, asking for help, something else?

Secondly, what we put in or don’t put in our bodies is also going to affect our stress. Whether you’re too stressed to eat or you’re overeating, you can try these tips:

• Practice self-compassion by reassuring yourself this period is temporary and you’re doing the best you can. You don’t need more stress by worrying about all the food you’re eating/not eating.
• If you’re not hungry, try to still stick to your regular eating schedule (or even switch to smaller, more frequent meals) and attempt to eat something in a calm space. While whole foods will be more nourishing and energizing, eat whatever is appetizing; some food is better than no food at all. Smoothies, juice, soup, and milk are also great options if you’re feeling too nauseous to eat, and soft, bland foods like rice, lean meats, legumes, tofu, and spinach may be gentler on an upset stomach.
• If you’re overeating when stressed, what can you do to distract before reaching for food? This could include things like going for a walk, stretching, doing mobility work, colouring, painting, journaling, knitting; preferably something more active than passive like watching TV (and thinking about how nice it would be to eat a bag of chips while doing it). If you decide to seek comfort through food, ensure it is a conscious decision and give yourself unconditional permission to eat without guilt afterwards. Lastly, ensure you’re still eating a minimum of three balanced meals to remain nourished and satiated.
• Finally, dial in the basics: get 7-9 hours of sleep, drink plenty of water, prioritize a variety of nutrient dense foods, and participate in gentle, joyful movement.

Pre & Post-Workout Nutrition – How important is it?

 

You’ve been making great progress in the gym, you’re crushing your workouts, and you want to make sure you’re getting the most out of each session. You might be curious about the best way to fuel and refuel your body before and after a tough workout, but is it really that important? Well, it depends. Since most of us are not competitive, high-level athletes or training several hours of the day, we’ll keep things simple.

 

Pre-workout:

Let’s start with pre-workout nutrition, since many people tend to put a little thought into this and wind up more confused than anything. A pre-workout meal or snack may have a small, positive impact on your performance. There are, however, some caveats. 

1. When did you last eat? Whatever time of day you typically train, if it’s only been 1-2 hours since your last meal and your energy is good, you likely won’t glean much from a dedicated pre-workout snack. A sports drink would be more than sufficient, if you need it. On the flip side, if you skipped breakfast at 7am and start your workout close to noon, consider a small snack before exercise. This will help keep your blood sugar regulated and help prevent energy crashes, light-headedness, or headaches.
2. How soon are you working out? A general rule of thumb is, the less time you have until your workout, the smaller the snack should be. This is better for digestion, and will mitigate the discomfort of your body trying to digest food while exercising.
3. How long/intense is your workout? Keeping the last question in mind, consider whether the duration or intensity of your workout actually calls for additional energy intake. Typical strength workouts around 45-60 minutes will likely not see any extra benefit. Longer duration workouts can benefit from a small pick-me-up before or during.

Post-workout:

Post-workout nutrition is more straightforward than it may initially seem. You might have heard of something called “the anabolic window”, which is the idea that your body has a finite amount of time to optimize post-workout recovery. While there is an element of truth to this, it’s definitely not as finite as some would have you believe. 

 

After your workout, when you and your muscles are hungry for fuel, blood flow is increased to deliver nutrients more efficiently for up to an hour, so it is theorized that this is the best time to recover. In reality, it’s not that clear cut and there is lacking evidence to indicate when exactly post-workout meals are best. For most people, waiting until your next meal is just fine, and post-workout meal timing isn’t a crucial component to your diet or fitness success. However, being somewhat diligent with your nutrient intake between workouts can promote better recovery from one training session to the next.

As far as balancing your next meal post-workout, prioritize carbohydrates and protein. Working out requires your body to extract from its glycogen stores (glucose stored in the muscles) for energy, and the fastest way to replenish these stores post-workout are with carbohydrates. Along with the glucose, your muscles will draw in water and other nutrients (such as protein) that can improve your recovery. Pairing carbohydrates with protein helps the body absorb more of the amino acids (the building blocks of proteins) to repair the typical, minor wear and tear on the muscles that occurs during training.

 

Conclusion:

With all that being said, keep in mind that for most people your calorie and macronutrient intake over the course of the day, and week, is far more impactful to your fitness goals than specific pre or post-workout meals. If you need help finding balance with your nutrition and adequately fuelling your workouts and recovery, fill out the form below to book your FREE nutrition consultation with Kate today!

 

Eat the Rules with Summer Innanen – #274: Body Image Series: Where our Body Images Comes From

@summerinnanen

Finding your Freedom with Food – Healing Relationship with Food and Body Image, Fitness (Untangling Nuance of Disordered v Healthy Approaches), Health at Every Size, Motivational Interviewing and More, with Jonny Landels

@jonnylandels

Diet Culture Rebel – The Body Image Pep Talk You Didn’t Know You Didn’t Know You Needed with Kenzie Brenna

@diet.culture.rebel & @kenziebrenna

 

Book your complimentary, comprehensive nutrition assessment today. Fill out the form below, or email kate@groundworkathletics.ca to get started!

Electrolytes are minerals, primarily calcium, sodium, potassium, magnesium, phosphate, and chloride, that conduct electrical charges in the body when mixed with water. Thanks to these minerals, our bodies can regulate the balance of hydration and blood pH levels, fire nerves, and contract muscles, but we are constantly losing electrolytes through sweat and waste products. Before reaching for a Gatorade or Nuun tablet, consider:

 

– Are you engaging in vigorous physical activity for longer than 60 minutes?

– Are you in a very hot environment?

– Are you consistently drinking 2-3L of water every day?

– Do you regularly eat a variety of nutrient dense foods?

 

Most moderately active people can maintain their electrolyte levels through regular hydration and a balanced diet, but if you’re exercising intensely in a hot environment for more than an hour, you may want to incorporate additional supplementation, whether that’s through an electrolyte tablet/drink or homemade beverage that might contain things like coconut water, fruit juice, salt, and/or ginger.

As always, the best way to obtain electrolytes (as well as other vitamins and minerals) is through food rather than supplements, such as:

– Calcium: dairy, salmon, spinach, kale

– Chloride: celery, lettuce, olives, tomatoes, table salt

– Magnesium: nuts, seeds, broccoli, spinach, salmon, legumes

– Phosphate: eggs, fish, legumes, nuts, seeds

– Potassium: leafy greens, potatoes, fruit, legumes

– Sodium: table sat, eggs, meat/seafood, pickles/fermented food, cottage cheese

 

 

A New Approach to Nutrition Coaching

 

Throughout my years helping others with their lifestyle and nutrition, I learned a lot about coaching, and a lot about myself. Last year I began exploring my relationship with food, body image, and how these beliefs influenced my clients, all of which led to a dramatic shift in my approach to coaching.  

When I started working as a nutrition coach, I expected all my clients to weigh themselves, measure their food, and log their calories and macros into MyFitnessPal. At the time, I thought of dieting as no more than a basic equation of calories in, calories out. After all, it worked for me and since most clients were focused on weight loss, this felt like a surefire path to success. And it worked—at least, for a while. 

After three years of nutrition coaching at GWA, I noticed many clients were going through multiple diet phases with me: they would lose 10-30lbs, gain some weight back during their maintenance phase, then start the weight loss process all over again. It’s not that these clients were doing anything wrong, but their bodies were famished from diets and eager to return to their set weight point. It seemed that the only way for them to maintain their lower weight would be to meticulously track their food and weight forever.

This created another problem: I started to see an increase in disordered eating patterns amongst some of my clients. They became preoccupied with their scales, felt terrible if they gained weight or ate a “bad” food, obsessively tracked everything they consumed, developed anxiety around social events and how they would eat out (or canceled plans completely to avoid “temptation”), and felt moody, tired, persistently sore and unable to recover from their workouts. While some of my clients were able to diet briefly and move on with their lives normally, there was enough of a damaging trend to be concerned. My intent was to always promote health by adding nutritious food into the diet with minimal restriction, but somewhere along the line healthy and disordered became blurred. 

By this point, I recognised that my own history of chronically dieting was catching up with me after fifteen years of weight cycling. I decided things needed to change to ensure my clients were nourishing their bodies properly so we could focus on performance, longevity, and confidence at any size. I started to research the health implications from dieting and weight stigma, sought treatment for my own eating disorder, and slowly began to shift to an anti-diet approach through intuitive eating.

While I respect that not everyone will be interested in an anti-diet approach, I feel I am on a new path that reduces the risk of potentially damaging someone’s relationship with food and their body. I believe I am finally promoting a healthy lifestyle that empowers clients with the knowledge to make nutritious choices while learning body acceptance, and I hope you’ll join me on this journey.

 

 

Book your complimentary, comprehensive nutrition assessment today. Fill out the form below, or email kate@groundworkathletics.ca to get started!

Fitbits, Apple Watches, Oura Rings—there’s no shortage of tech to track everything your body does, and
you may have noticed some people now sporting continuous glucose monitoring systems (CGMs) on
their arms or abdomens to track their blood sugar. How beneficial is this technology?

If you are a type 1 or type 2 diabetic, CGMs like Freestyle Libres and Dexcoms are hugely beneficial for
staying on top of blood sugar control. These sensors insert a filament under the skin of the arm or
abdomen to quickly send your blood glucose level to your phone when you scan the device, which is
much more convenient and painless than regular finger poke tests to retrieve a blood sample. This
convenience; however, is leading to athletes, biohackers, and curious individuals to monitor their blood
glucose despite being non-diabetic.

CGMs are not cheap, with the cost usually hovering around $120 per sensor which lasts two weeks;
essentially, you could be spending thousands of dollars on these devices. Some companies recognize
they can grow their CGM sales further by marketing to those who feel they need to monitor their blood
sugar in the absence of diabetes, but in reality a non-diabetics’ blood glucose is pretty stable.

If you do not have diabetes, your blood sugar ranges from 4.0 to 5.9 mmol/L before eating, then rises
just below 8 mmol/L after food, signaling to your pancreas that it’s time to release insulin to lower your
blood sugar back to 4.0-5.9 mmol/L. Some food will raise your blood sugar more than others (carbs), but
ultimately your body will regulate back to normal. Wearing a CGM will only confirm this process.

If you have diabetes, your pancreas either does not produce insulin at all (type 1) or you are resistant to
insulin (type 2), so your glucose levels can fluctuate wildly without proper monitoring and
administration of injectable or oral insulin. CGMs help with this control and can save a life if blood sugar
drops or rises too fast.

Unfortunately, the demand for CGMs by non-diabetics creates a shortage for those who need this
critical device. If you do not have diabetes, wearing a CGM is not going to give you a competitive
advantage, teach you what/when to eat or not eat, or make you healthier; like most wearable tracking
tech, it only gives you the illusion of control, unless you happen to have diabetes.

From the Gym to the Boardroom: How Regular Exercise Boosts Productivity and Creativity in Business

Physical fitness plays a crucial role in achieving business success. Regular exercise not only benefits one’s health but also enhances productivity and creativity in the workplace. In this article, we will explore the connection between physical fitness and business success, backed by studies and personal experience.

The Link Between Physical Fitness and Productivity

One of the most significant benefits of physical fitness in the workplace is an increase in productivity. Exercise has been proven to increase blood flow to the brain, which improves cognitive function, focus, and memory retention. It also increases energy levels and reduces stress, leading to a more focused and productive workday.

A study conducted by the University of Bristol found that employees who exercised before work or during lunch breaks reported a 15% increase in productivity compared to those who didn’t exercise. By making physical activity a priority, entrepreneurs can experience a similar boost in productivity.

The Relationship Between Physical Fitness and Creativity

In addition to improving productivity, physical fitness has also been shown to enhance creativity in the workplace. Exercise promotes the release of endorphins, which improve mood and reduce stress levels. It also stimulates the brain’s hippocampus, which is responsible for creativity and imagination.

A study by Stanford University found that participants who engaged in a simple walking routine improved their creativity by 60%. By incorporating regular physical activity into their routine, entrepreneurs can experience similar benefits in terms of creativity and innovation.

The Benefits of Working with a Personal Trainer

While physical fitness is essential, achieving fitness goals can be challenging, especially for busy entrepreneurs. This is where personal trainers come in. Personal trainers provide customized fitness plans and offer guidance and support to help entrepreneurs reach their goals.

A study by the International Journal of Sports Science found that working with a personal trainer can increase fitness levels by up to 30% compared to working out alone. Personal trainers can also help entrepreneurs integrate fitness into their busy schedules and establish a fitness routine that works with their schedule.

The Role of Physical Fitness in Work-Life Balance

As entrepreneurs, it’s easy to get consumed by work-related tasks, leaving little time for self-care. However, by prioritizing physical fitness, entrepreneurs can achieve a better work-life balance. Regular exercise can help reduce stress levels and improve overall health, leading to a more balanced and fulfilling life.

Additionally, physical activity can serve as an outlet for stress, allowing entrepreneurs to clear their minds and come back to work with a renewed focus. By incorporating physical activity into their routine, entrepreneurs can achieve a better balance between work and personal life.

The Importance of a Holistic Approach to Success

Ultimately, physical fitness is just one aspect of a holistic approach to success. To achieve long-term success, entrepreneurs must prioritize all aspects of their lives, including their physical, emotional, and mental health. By prioritizing self-care, entrepreneurs can achieve a more balanced and fulfilling life, which can ultimately lead to greater success in their business endeavors.

To sum up, physical fitness is crucial to achieving success in the business world. Regular exercise not only improves health but also boosts productivity and creativity. Working with a personal trainer can help entrepreneurs achieve their fitness goals and ultimately lead to greater success in their business endeavors. By prioritizing physical fitness and taking a holistic approach to success, entrepreneurs can achieve a more balanced and fulfilling life.

 

About the Author:
Glen Hopkins is a successful entrepreneur and fitness enthusiast. He is a local, South Surrey Realtor and self-employed for 24 years and counting. In his free time, Glen enjoys hiking, cycling, tennis, and weight training.

Meet Day Nutrition & Hydration

 

Recently we had a couple of members from our Powerlifting team compete at the BCPA Winter Open. One of the topics discussed in the lead up to this meet was how to properly nourish yourself on the day of the meet. Here are a few of coach Mitch’s basic tips for optimizing your nutrition for a powerlifting meet!

 

For this particular post, we’re going to treat this as your first meet. As such, no water cuts, no fasting. We’re strictly covering some basic nutrition principles to consider before stepping on the platform. With that being said, here are some simple, general guidelines for having a successful meet day with regards to your nutrition and hydration:

 

• Eat a well balanced breakfast. Prioritize protein and carbohydrates, and stick to foods that you would normally eat.
• Keep water on hand, all day. STAY HYDRATED.
• Now is not the time to experiment with new foods. This includes supplements, new protein snacks etc. Stick with foods that you know your body can digest well.
• It’s a long and exhausting day, steadily sipping on Gatorade, Powerade, or Pedialyte can go a long way.
• Plan a lunch that is an APPROPRIATE size. Do not use this as an excuse to overload on food. At this point, it will be more of a hindrance than a help.
• Snack on simple carbohydrates in between meals. The most opportune times will be between attempts, just not immediately before one!
• Only eat to your comfort level. If you feel bloated or over-stuffed, this will likely impact your performance. 
• Your meet day nutrition should not look too drastically different from your regular training day nutrition

When it comes to putting in a good performance on the platform, whether it’s your first meet or your fifth meet, preparation is paramount. This means trusting the hard work you’ve put in leading up to meet day, having your paperwork ready to go and, most importantly, having food, snacks and drinks planned out. If you’re interested in learning more about powerlifting, in or out of competition, email mitchell@groundworkathletics.ca today to book your free Intro to Powerlifting session!