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Friday, August 30, 2013

Feeding the BEAST!

It never fails...after a really intense workout, you're starving like a pig!  You're grabbing the first piece of food that crosses your path, without any regard for how bad it might be for you at the time.  I personally crave nothing but carbs...sweet carbs.

Here are a few simple ways that I've found that helped me cut my post-workout binges.


  1. Eat a snack - have a small snack right after you finish a workout.  Giving your body a little something helps keep it from craving your entire fridge.  Your snack should have carbs and protein and should be about 200 calories.  I usually grab a smoothie with a scoop of protein powder.
  2. Try to eat every 3-4 hours - regular snacking helps keep a steady blood sugar level. 
  3. Don't create a rewards system - ...Not with food anyway.  We've all said that at some point after a really amazing workout, we'll reward ourselves with a big meal or some sort of treat.  At that point, you're probably eating more calories than you've burned in the gym.  Don't grab a meal with the mindset of eating just because you can.  Eat normal portions and wait a few minutes after you've finished eating.  If you're still hungry, grab a little more.
  4. WATER!!! - A lot of times, when you feel like you're hungry, you're not.  You're just dehydrated. Your brain can't always tell the difference.  Drink water before, during, and after a workout to help cut back on some of these hunger pains.
  5. Protein is your friend - Ingesting protein after a workout not only helps build lean muscle mass, but also cuts hunger cravings.  Learn to incorporate protein in some form at each meal.
  6. Fiber is your friend too - fiber is a bulky nutrient that's good for your digestive system. Because it's bulky, it also fills you up with less calories. I've learned to grab fruit and whole grains for post-workout snacks. 
Contact: Tabitha Artis
www.facebook.com/healthierdivas
www.tabartis.myitworks.com
twitter.com/healthierdivas
Instagram: @tabsmiles
healthyisthenewbeautiful@gmail.com

Thursday, August 29, 2013

Stressed Out?

Stress plays a HUGE role in our lives.  It's everywhere.  Some stress is good for you, while the rest of it tears you to pieces.

I wear about a million hats. I'm a full time college student, girlfriend, dog mom, youth group leader, health and wellness coach, business owner, big sister, daughter, 2nd in command mommy in my house, and so much more.  Those who know me, know that I invest a great deal of time in school and my family and relationships. Very little time is devoted to myself,  It took a complete meltdown a couple of weeks ago for me to see just how stressed out I was. I was in the middle of summer school finals and experiencing a severe burnout.

Yes, me.  The health and wellness coach.  The one who is supposed to be teaching you how to keep yourself balanced and well. We all fall short.  I wanted to use this post to talk about what I have learned from my own experience and through some research.

Time Management

I do everything for everyone.  I like to be on the go and moving.  Often, my ripping and running up and down the highway taking care of errands for myself and others kept me busy versus being productive.  Many times, people tell me to "work smarter, not harder".  It makes perfect sense, and even though I felt that I had a pretty good grip on my life, I was sadly mistaken

  • Make a schedule and stick to it! - Write down important tasks, meetings, etc and the time they are occurring.  Don't forget to plan in some "me" time.
  • Write stuff down - don't feel like you can remember it all. I have a pretty good memory and STILL forget minor stuff that eventually adds up.  I sync my tablet, iPhone, and computer AND keep a written calendar.  Between these four, there's no more forgetting anything.
  • Prioritize - Begin your day by writing down what you need to do each day and rank them in order of importance on a numeric scale with 1 being the most important. That part is easy. The hard part was actually sticking to this task list.  I often found myself putting off bigger, less exciting tasks for last and being up a creek when crunch time.  Self-discipline is also important here.  Take bigger tasks and break them down into small pieces. It WILL change your life!
  • Look at how you're spending your time - No, seriously.  Look at how you're spending your time. You'd be surprised at how much time you spend on small, petty stuff.  For me, it was ripping and running the road running errands for people. I'd spend huge chunks of my day in the car and not even 25% of that time actually completing the important tasks. It also helped to write stuff down and prioritize.

Look At How You're Living

Diet, exercise, and sleep play a huge role in how your body can handle stress.  Creating a healthier lifestyle
improves your focus and concentration and even your body's ability to recover from a rough day.

Check Your Work and Living Spaces

Clutter has a huge impact on how you function.  It is a subtle stressor that contributes to mental chaos.  Take some time to clean and reoganize your living and work spaces and see how you feel afterwards.

Eat cleaner

Changing your eating habits alone will do wonders for you.  You'll see your energy level improve as well as your ability to concentrate.  On the go eating and a lack of adequate sleep really takes a lot out of you.  A lot of people use coffee and energy drinks as a go-to to help keep them alert.  Energy drinks are horrible for you.  No, really...they suck.  Some drinks say they can improve mental focus and energy, but that's always short lived.  Drink plenty of water, when you're dehydrate, your brain can't quite function as well as it should and it tricks you into thinking it's sleepy when really all you need is water.  Try to drink half your weight in ounces of water.  My favorite app for monitoring water intake is "Water Your Body" and it is available for iOS and in the Google Play store.

Get some sleep

As a college student, I felt like it was just normal to not sleep.  I mean, all-nighters are just a common aspect of the average college student's life.  My problem was that I was pulling all-nighters several days a week and then getting up early in the morning. That all ties back in to the time management section above.  Most adults need 7-8 hours of sleep to recharge their bodies.  

Adequate sleep keeps your immune system strong, helps with weight management, boosts your mood and mental focus, and wards off a number of health ailments.  You kinda need that sleep.  Make sure you're budgeting enough time into your schedule to get those necessary hours; give yourself a bedtime.  Naps are awesome, I generally have to have one (I'm a big baby).  If you can manage it in your time budget, give yourself 30 minutes to an hour (no more) to recharge.  Trust me, it's a lot easier than it sounds.  Just write everything down!

Get Active

You'd be surprised at the role exercise plays in mental focus and even improving your energy levels.  Get a workout in early in the day, even if it is just for 30 minutes.  Exercise will refresh your body and give you a nice boost to get you through the day.  Do this as at least 2-3 times a week and watch how your energy levels and mental focus soar and your stress levels decline.


A Little Extra

I also use my own It Works! supplements to help me with mental focus.  Our products are a God-send.  They are all natural products that work with your body to restore balance.  I swear by the Greens and Confianza to help me with natural energy and mental focus.  

The Greens are packed with enough nutrients to give you your recommended daily 8 servings of fruits and veggies.  Just mix in juice or water and go.  It also helps give you a natural energy boost and detox your body, which also helps with energy.

Confianza is an anti-stress formula that also works to improve your mental focus.  I pop two of these in the morning with my Greens and I'm good to go!  I SWEAR by this power duo!


Boom!



I'm amazed at how much more extra PRODUCTIVE time I have on my hands now that I'm beginning to learn how to stick to what's written in my calendar and take into account how other areas of my life are affecting me.  I've been 2 weeks without a freak out and I'm more focused.  I'm happier, more energetic, and I'm not looking back "BOOM!" *Tamar Voice*


Contact: Tabitha Artis
www.facebook.com/healthierdivas
www.tabartis.myitworks.com
twitter.com/healthierdivas
Instagram: @tabsmiles
healthyisthenewbeautiful@gmail.com

Sunday, April 7, 2013

Get Colorful

My dinner tonight consists of grilled ribs and
grilled fruits and veggies (various peppers, onions,
pineapple and mango)
We're finally seeing warmer temps. My one of my favorite things about warm weather is being able to fire up my grill and throw down! Grill your food instead of frying or sauteing it. Oil and butter contribute to your fat count. Make your sides colorful. The more color in your fruits and veggies, the better. Different color veggies have various benefits.


Red 
Red fruits and veggies are packed with a ton Vitamin C.  Red peppers have twice as much Vitamin C as an orange.  Adding spices aids in digestion. Hot red peppers like cayenne have substance called capsaicin that breaks down mucus and even may play a role in curbing appetite.  They're also known to help lower blood pressure, LDL cholesterol, and even reduce tumor growth.  Reds are also known for bone and joint support for arthritis patients.

Suggestions: apples, strawberries, watermelon, beets, tomatoes, cranberries, pomegranate, red onion, red pepper

Blue and Purple
Purple veggies offer anti-cancer and anti-viral  benefits. They're great for boosting your immune system.  Purple veggies are packed with B-Vitamins that also aid in skin cell regeneration and improve your digestion. Eating blue and purple fruits and veggies also improves your body's ability to absorb calcium and other minerals that are essential to your body's optimal functioning.

Suggestions: blueberries, blackberries, grapes, plums, pomegranate, figs, purple cabbage, raisins, purple grapes.

Orange and Yellow
Orange veggies have carotenoids, like beta-carotene, in them that provide you with a little extra defense against UV rays.  You're also going to find Vitamin C in orange fruits and veggies.  Orange fruits and veggies are also known for reducing LDL cholesterol and blood pressure levels.  They also promote healthy collagen development for healthy joints.  Oranges and yellowx also help promote healthy bone formation.

Suggestions:  apricots, butternut squash, cantaloupe, grapefruit, lemon, mangoes, sweet potatoes, orange and yellow peppers, tangerines, corn, pumpkin, rutabaga

White
White fruits and veggies share many similar benefits to orange and yellow.  They're also great for kicking that immune system into gear.  They activate the B and Killer-T Cells that your body needs to fight off infections, viruses, etc.  They also work to balance your hormone levels and prevent hormone-related and prostate cancers.

Suggestions: bananas, brown pears, cauliflower, garlic, ginger, mushrooms, onions, shallots, white corn, turnips

Green
Greens are my favorites!  The darker, the better!  Green veggies are packed with a ton of fiber, calcium, folic acid, flavanoids, and other stuff.  Greens are known for their ability to reduce cancer risks.  They lower blood pressure and LDL cholesterol levels, support vision, and boost immunity.  They're also known to aid in digestion (get you regular).  The cool thing about greens is that you get a ton of health benefits packed in to low calorie options. Yay for weight loss!  Greens are have antioxidants and also aid in collagen growth (and prevent its breakdown). It's great for getting healthy, clear skin, with fewer wrinkles.

Suggestions: collards, spinach, avocado, artichokes, asparagus, arugula, green apples, green beans, green cabbage, green grapes...the possiblities are endless!



Contact: Tabitha Artis
www.facebook.com/healthierdivas
www.tabartis.myitworks.com
twitter.com/healthierdivas
Instagram: @tabsmiles
healthyisthenewbeautiful@gmail.com

Thursday, April 4, 2013

Late Night Cravings?

Are you up late and hungry?  You're probably thinking about that ice cream in your freezer, or maybe a bag of chips. Something quick and easy, right? Oftentimes,  quick and easy isn't the best solution. You often fill yourself up with stuff that will make you regret that move in the morning. Here's a little information to help you find a guilt-free snack.
First off,  WHY are you hungry late at night?  Late night food cravings can be linked to a few different causes.
Dehydration is a big cause for your late night hunger pains. Increase your water intake during the day to keep you from reaching for bad stuff at night.
You could simply be bored. I know that I, personally yes to reach for snacks when I get bored and i'm not necessarily hungry.
Low sodium or sugar levels. Now, that doesn't mean you bo grabbing for your chips or cookies just yet!!
A lack of or low levels of protein.
Niw that you know some of the potential causes for your hunger, you can begin to really think aboutmhealthy snacks that will hell you fill up. Change your mindset. Don't think about what it is that you WANT to eat, but what it is that you SHOULD eat. This eventually becomes easker with time,  almost like second nature. Remember that late night snacking contributes to weight gain if you don't do it right.
Because dehydration plays a role in late night hunger binges, try drinking water first. If you don't feel better,  then you can start thinking about food. .. but what to eat? ?? You want protein rich snacks. Snacks with a lot of protein include yogurt, granola bars,  cheese and crackers, cereal eith skim milk, a healthy and nutritious sandwich, veggie sticks, and fruit.
Eating healthily doesn't always have to be a chore. Eating well doesn't have to be a hassle, nor does it have to taste bad. You'd be surprised at how simple it can be. You are not limited to my suggestions. Find protein-rich snacks that work for you. The possibilities are ENDLESS! Feel free to contact me with any questions or concerns.


Contact: Tabitha Artis
www.facebook.com/healthierdivas
www.tabartis.myitworks.com
twitter.com/healthierdivas
Instagram: @tabsmiles
healthyisthenewbeautiful@gmail.com