ANEW Well Sports Nutrition

24/05/2022

A 🧵

Single nutrients and single foods don’t tell you the full story about the healthfulness of your diet.

They of course matter. Nutrients matter and understanding how foods contribute to your diet as a whole is important over the long term, but please don’t fall into the trap of considering a food to be healthy based on a nutrient content claim alone.

Fruit is low fat. A diet of just fruit though? Not healthy.
Nuts are low carb. A diet of just nuts though? Not healthy.
Fish is high in protein. A diet of just fish though? Not healthy.
Same can be said for highly processed foods too like low cholesterol chips or low fat sour candy.

All of these things in isolation mean little when it comes to the context of the diet as a whole.

Try to zoom out and think about your diet pattern as a whole. What you do the majority of the time is where your focus should be.

05/05/2022

I recently talked to SHAPE about the benefits of drinking coffee before a workout. If you think you need supplements and powders before hitting the gym then you may be surprised to know that you can get similar benefits from drinking coffee and eating carbs.

The bottom line: coffee is a relatively inexpensive pre-workout that can improve your performance.

Read more:

You might be able to work out harder without feeling totally exhausted.

12/03/2022

3-Ingredient Breakfast
➡️ Microwaveable
➡️ 18g protein (approx.)
➡️ Ready in under 3 minutes

Microwave eggs? Yes, I did that. Yes, it tastes good.

To make:
Mix 1/2 cup old fashioned oats with 1 cup water.

Add two eggs.

Cook in the microwave until the eggs are cooked. This took approximately three minutes in my microwave. Pro tip: be sure to keep an eye on the bowl so it doesn’t overflow while cooking!

Mix in a premade pesto of your choice. I’m currently loving vegan pesto. Other options work here, too like a sun-dried tomato pesto. 😋
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06/02/2022

Inspired by a true story. I made zucchini muffins last night using a recipe that included maple syrup. The problem? The recipe description touted the muffins as having no sugar. 🙈

This is false.

Sugar comes in many forms. There’s sugar found naturally in foods like fructose found in fruit and then there’s sugar that’s added to foods such as maple syrup added to muffins. Just because the name doesn’t include the word “sugar” doesn’t mean it’s not a form of sugar.

Sugar can appear on food labels or in ingredient lists as ⤵️

Maple syrup
Agave
Honey
Molasses
Brown sugar
Coconut sugar
Corn syrup
Brown rice syrup
Malt syrup
Evaporated cane juice

And so many other names.

Some of those require more processing than others, but the body generally treats them all the same upon eating. Could we split hairs on how the different sugar sources are digested? Of course, but big picture, limiting total added sugar (no matter the type) is a good idea for your health.

However, don’t forget that sugar isn’t inherently bad. It’s a carb and a source of energy. And if you’re training for any endurance race then yes, you want sugar! But, the quantity you eat matters in the rest of your life. Limit added sugars when possible and don’t stress about those sugars found naturally in whole foods.

And as an important aside, if someone is selling you on the nutrient differences between sugars, say honey vs table sugar, I would like to respectfully point out that you’re focusing on the wrong thing. If you’re eating enough of that source of sugar for the nutrient differences to matter in your overall diet (like trace minerals, etc) then you’re eating too much of that sugar.
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20/01/2022

Can I fuel my endurance training on a budget?

YES

Engineered sports supplements and foods are great for fueling your next long run or ride, but the cost can add up. If you’re looking for a way to save some cash, turn to these whole foods.

The goal of nutrition during endurance training is to meet your carb and electrolyte needs with foods or supplements you can tolerate. That looks different for everyone, so experimenting with different options is important. (Just don’t experiment on race day!)

These budget-friendly carbs aren’t any less superior to the highly marketed gel or chew from your local running store. They may take some effort to prepare which can cost you time beforehand, but they will still help you meet your end goal of feeding your active life.

What are your favorite budget-friendly carbs?
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14/01/2022

You make time for the things that are important to you. This includes the priorities you set for your health.

Story time! 👇

When I was pregnant, I heard this or some version of it a lot:

“You better do that now because you won’t have time after the baby is born.”

According to seemingly everyone, I would never cook, exercise, shower, or do pretty much anything for myself ever again.

Happy to report they were wrong.

It’s taken some time to figure out a routine, but I’ve found a way to incorporate the majority of the health behaviors I had before baby into my post-baby life.

I tell you this not to give myself a round of applause (although totally fine if you want to do that for me, I’ll take it 😅), but to share that none of this would’ve happened if these things weren’t priorities.

These priorities (goals) also have three key components to them:

Patience, Persistence, Purpose

Patience. I know change takes time. I knew this going in and I continue to remind myself of it daily.

Persistence. I’m actively avoiding the “what the heck” effect and continuing to push forward.

Purpose. I have my why. This helps with patience and persistence.

Anytime you set a goal related to your health, think of those three P’s. Spell it out for yourself. Really get into the why and be specific with the goal you’re working toward. It makes all the difference when it comes to setting and achieving health goals.

Do you have a goal you’re working toward? What are your current challenges?
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06/01/2022

I’ve told clients in the past that the busiest times in life are the best times to find a way to make healthy habits stick. It’s not easy, but I fully stand behind this recommendation. Let me explain.

First, if you wait until life slows down it will never happen. You end up pushing it off until suddenly it’s been months or even years and you still haven’t started.

Second, if you can make a healthy habit work in the busiest times then I can promise it will work when you don’t have as much on your plate.

But these things don’t happen overnight. Sustainable, lasting change takes time and consistent effort. It is always a work in progress.

I’m experiencing all of this firsthand as a new mom. I’m extremely busy, but in a way I’ve never experienced before. It’s required me to re-learn how to fit the habits back into my day that make me feel my best. And it’s been a SLOW process. I’m five months postpartum and am just recently able to make more homemade meals and rely a little less on convenience foods and takeout. And that’s just one piece of many that helps me feel good, but I’m taking it one step at a time.

So what makes this work? 👇

➡️Consistent effort.
➡️Prioritizing health.
➡️Observing connections between what you’re doing and how it makes you feel.
➡️And most importantly, making changes when you recognize something isn’t working or isn’t helping you feel my best.

Be patient with yourself throughout the process and make sure to use the busiest times to your advantage when building in healthy habits that will actually stick.
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24/11/2021

If you throw a pie at your uncle then yes, you’re being bad. But eating a second piece of pumpkin pie? That’s not being bad. Know the difference this holiday season and enjoy your meal!

🦃🥧🍷
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30/10/2021

Friendly reminder 🙃
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29/10/2021

Looking for what not to do when it comes to eating a healthier diet? Start with leaving these five myths behind.

Myth 1: If it tastes good spit it out, it must be bad for you.

Reality: 😡 NO. This is by far one of the most infuriating phrases. Healthy food shouldn’t taste bad and you shouldn’t be miserable when choosing better for you options. Don’t settle on this one!

Myth 2: Lower calorie is healthier.

Reality: Lower calorie does not always equal healthier. Calories are a measure of energy in food. They matter, but they don’t independently tell you anything about the healthfulness of a food.

Myth 3: Shop the perimeter of the grocery store.

Reality: Shop the perimeter, sure, but don’t forget the center aisles! You’ll find plenty of healthy foods throughout the grocery store. And if you live in NYC like me then you have to go downstairs and into every corner to find the things you need because the store makes no sense. 🤪

Myth 4: Avoid processed foods at all costs.

Reality: This one requires nuance. Some processed foods are nutrient dense, others aren’t. Blanket statements about processed foods are the problem.

Myth 5: Salads are a must for a healthy diet.

Reality: Guess what? You can never eat a salad again and still have a healthy diet.

27/10/2021

The way you look has nothing to do with performance.

You can improve your speed without lowering your pant size.

You can get stronger and still have cellulite.

You can increase endurance without a flat stomach.

You can perform at your max without changing a single thing about your outward appearance.

Put your focus on your nutrition, training, and sleep. That’s where the difference makers are!
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23/10/2021

IYKYK 🤪

Which one are you?