by Lucy | Jul 11, 2017 | Transformation Tuesday
I started working with Well-balanced Nutrition because…
I needed guidance on nutrition to help me meet the physical demands of my job and personal goals. As a hybrid athlete, I am constantly training in a variety of formats; from powerlifting to triathlon/marathon training, as well as teaching group fitness classes. I was also seeking help with weight loss and because I have a history of eating disorders and crash dieting and I wanted support to achieve my goals in a healthy, sustainable way. 
I knew I was on track when…
I was seeing a difference in my body composition. My weight fluctuates so even if my weight was down, I didn’t use the scale as the only measure of success. That being said, my body was (and still is!) feeling good and I was happy and comfortable with how I felt in my skin. I liked how my clothes were fitting and how my body was performing. I didn’t feel like I was carrying extra weight anymore and I also felt in control of my eating habits.
I’m still human and learned when I get off track I …
I have resources and support to help get me back on track. I no longer beat myself up for having slip ups but instead, acknowledge them, and move on.
The best strategy/technique I have learned on my well-balanced journey is…
Tracking my intake and using the HALT method when I get “snacky”. I use an app on my phone and it has been crucial for me. If I do not track my food intake, that is when I turn into a bottomless pit and overeat. It helps keep me accountable and it has taught me a great deal of discipline, in a good way. I feel like I have control. Along with that, the HALT method (Hungry, angry, lonely, tired) has taught me to pay attention to how my body is feeling. If there was a way to throw a “B” in there for BORED, that was certainly a big reason for why I would over eat. Learning to supplement those emotions with something other than food was a big help for me!
I really want the tribe to know…
There is no one RIGHT way to do something. Everybody is going to find something that works for them and that’s what matters. If you want to go paleo and eat clean, more power to you. If you are like me and find that tracking macros fits your lifestyle, then get down with your bad self! I want everyone to know that every BODY has different needs and different approaches to achieving success. Don’t worry about what everyone else is doing and find something that works for you.
Are you ready to make a transformation like Rebecca? Contact us today to set up your own personal wellness adventure.
by Lucy | Jul 7, 2017 | Uncategorized, Well Balanced Wisdom
A recent visit back to my hometown in Indiana inspired me to answer this very question. My dad always has his refrigerator stocked with little bottles of Gatorade for him and the grandkids and I was reminded that many people believe Gatorade is the best way to hydrate. He was a little offended and surprised when I told him that it wasn’t the healthiest thing to offer the kids. “What? Why not? Don’t they need electrolytes after playing outside?” he said. I get where he is coming from, I do… Here is the gist of what I told him…
Sports drinks tout themselves as electrolyte replacers and marketers have made us believe that a sports drink is the best way to quench our thirst and replace our electrolytes on a hot summer day. But is it really?
What the sport drink companies don’t tell you is that sports drinks are designed for athletes or those who exercise intensely for more than 60 minutes, not your average person or kid. Most of us can easily get enough electrolytes from food. Plus no one really benefits from the added sugar, artificial flavors, and colorings that are found in many sports drinks.
Did you know: The amount of sodium and potassium in a sports drink is low compared to what you eat in typical meals.
But what if you ARE an athlete or you just sweat a lot in this heat?
For every CUP of sweat, you can expect to lose around 225mg of sodium, 50mg of potassium, 4mg of calcium and 3g of magnesium. Are you sweating that much? If so, you might benefit from a 12 ounce serving of Gatorade which contains 80 calories, 21g carbs, 160mg sodium and 45mg potassium. You could also just drink a cup of chocolate milk.
8 ounces of chocolate milk contains 120 calories, 20g carbs, 150mg sodium, 350mg potassium. It also has calcium, phosphorus, magnesium, protein, riboflavin, niacin and vitamins A, B12 and D.
Marathoners and other endurance athletes who don’t eat much before or during exercise would be wise to choose a sports drink. In contrast, hikers, bicyclists, and people who eat before and during lengthy workouts can do fine with just plain water. That’s because food helps retain fluid in your body. In comparison, plain water consumed on an empty stomach quickly goes in one end, out the other.
If you are planning to sweat for more than four hours in this NC heat, a sports drink is helpful but not your only option. You can eat salty foods beforehand. A salty meal can help your body retain fluid, keep you hydrated longer and will enhance endurance.
Bottom Line
If you are exercising for less than an hour/day and eating 3 balanced meals you are likely getting plenty of electrolytes through your diet. So for most of us, we don’t need to do anything special to replace electrolytes. We do, however, need to stay hydrated and the best way to do that is by simply drinking water.
Endurance athletes need extra electrolytes during longer bouts of exercise and may benefit from a sports drink. Food is usually a better source than sports drinks and athletes can choose salty foods before and after workouts to aid in performance and recovery.
Have questions about your personal electrolyte and nutrition needs? Contact us today to set up your own personal wellness adventure.
by Lucy | Jul 3, 2017 | Recipes and Meal Ideas
Are you in need of a healthy and refreshing treat this summer? Look no further! These 3-ingredient FroYo Fruit Bites make a great snack for kids, taste delicious by the pool, and can be the perfect after dinner treat that will hit the spot. They are super simple to whip up – even kids can make them! Wendy Sharer, a local dietetic student, shows us how.
Ingredients
- 1 cup yogurt
- 1/2 cup blackberries
- 1/2 cup raspberries
The only ingredients you need to make these refreshing FroYo bites is yogurt (I used Oikos Greek yogurt, plain) and 1 cup of berries or diced fruit. I used blackberries and raspberries because that’s what I had in the fridge at the time, but you could use almost any fruit such as strawberries, kiwi, peaches, pears or mango.
After chopping up your fruit, just mix together the fruit and yogurt in a medium bowl. Finally, spoon bite-sized scoops of yogurt-fruit mixture onto a flat surface such as a plate covered with aluminum foil and place in the freezer for a 2 to 3 hours. (You can also toss them in a blender for a smoother consistency and freeze them in an ice cube tray.)
Storing: Relocate FroYo Bites to a freezer ziplock bag or other container and enjoy within 1-2 weeks
- 1 cup plain yogurt
- 1/2 cup blackberries
- 1/2 cup raspberries
Combine all ingredients together in a medium bowl.
Scoop bite-sized amounts of yogurt-fruit mixture onto a flat surface.
Freeze for 2 to 3 hours.
Relocate FroYo Bites to a freezer bag or freezer-friendly container.
Enjoy within 1-2 weeks.
by Lucy | Jul 1, 2017 | Motivational Mondays
Monday, June 26, 2017
Growing up, my mom always called me her “journey girl.” Then I got to college and had to get to class, keep up with the other hyperactive dietetic students, and juggle school work with an active social life (good ol’ University of Dayton memories). For a while, life became less about the journey and more about getting to my next destination. 
Thankfully, in 2014, I got a message from the universe – God – that it was time to get back to my roots. Over the past couple years, Kristen and I have brought you different methods of mindfulness, especially mindful eating techniques. Today I want to share an example of how learning to love the journey will help you be happier and healthier.
The worry effect
I have a friend, we will call Wendy, who lives life little bit like Rabbit from the cartoon Winnie the Pooh. Wendy is constantly talking about all of the many stressful parts of her life such as being a nanny to her 2 young nieces, keeping up with the projects she has promised to her friends, and worrying about what is going on at the White House. I get it! There is plenty in this world to worry about. However, Wendy wants to be healthier, happier, and lighter. She noticed while traveling and taking a 6-week respite from the nannying job that she did not restrict her eating (and enjoyed some “high test beer”) yet she lost 2 pounds on her vacation. Wendy found when she incorporated joyful movement, such as walking to enjoy the sites and scenery it no longer felt like dreaded exercise. And when she mindfully enjoyed small tastes of the local foods and beverages she did not overindulge. On vacation, Wendy was present, peaceful, and making mindful decisions, which helped her mind and body relax. When we are under stress our bodies secrete cortisol and adrenaline, which we term a fight-or-flight response. At the same time, decreasing the output of human growth hormone, which is responsible for stimulating growth and cell reproduction. If you live in a constant state of worry or stress it is likely your body is perpetually in a fight-or-flight response hormonally. In fight-or-flight, the body responds by increasing blood pressure and glucose (sugar in the blood), while decreasing the immune system.
Food for thought
If you can relate to Wendy’s story, and you are ready to start enjoying your journey, the first step is to take a moment to reflect and identify your own fears, worries, negative thoughts, and stressors.
Next step, as my wise Uncle Ron recommends we need to ask, what’s in my control to change and what do I need to let go? Aside from talking to your local representatives, there is not much you can do about the situation in Washington DC. If you find your habit is to listen to the news or read the headlines first thing in the morning, only to spend the day worrying about all that bad news, perhaps you can let that go or choose to read those updates less frequently.
Lastly, let’s make it a priority to include activities in our lives that will make us feel happy and better cope with the circumstances we cannot change. As we know from all the safety training on the airplanes, it is vital that you put on your own oxygen mask first. What’s one thing you can add to your morning routine or day that will feel good and inspire you to make other choices that feel good? Tell us in the comments below to share a bit of inspiration and happy habit ideas!
by Lucy | Jun 20, 2017 | Transformation Tuesday
#TransformationTuesday
Like many moms out there I have struggled with my weight and healthy eating habits. I tend to put myself last as I have 4 awesome kids that take precedence of my attention, time, energy, and money for that matter. At the end of every day I would say to myself as soon as I get the kids to bed I will workout, and well it would occasionally happen, but it never lasted. Sometimes weight would come off, but I was tired of feeling sluggish, I wanted a real health change not only for myself but for my kids.
How I started my well-balanced journey
I wanted to figure out what I could do differently and that is why I started working with Well-Balanced Nutrition, and let me tell you, my life has changed so much in less than a year. I did not want a quick fix, a fad diet, or to shame my body because I have children that are learning from everything they see me do. I wanted to provide my children with lifelong tools that will help not only me but the kids be healthy and well-balanced.
Timing is everything
I knew that I did not want to focus entirely on the scale, but more so about how I felt, how my clothes fit, and the fuel I was putting into my body. I began to meet with Lucy, who I was introduced to through my employer, and she was sent to me at the perfect time in my life. Lucy helped me have a better relationship with food and quickly I started to eat more of the rainbow, as she referred to it. This was my first tool. Make my plate colorful, the more color the better, and I am not talking about food coloring, folks. Natural colors and boy what an adventure it has been to explore so many different fruits and veggies as well as different grains. I can tell you, my 4-year-old son, he’s the youngest, loves salad, any kind, and will eat any green leafy lettuce you put in front of him with a meal and often 3 servings. It is truly his favorite food.
Tips for busy moms
As moms know we are busy, but that does not mean we do not have time for a well-balanced meal with our family. Eggs are budget friendly and can be mixed with so many veggies for a filling and healthy dinner when in a rush. It is a go-to meal for me. This has been my power tool. Healthy food does not have to be fancy or expensive. During the week I get our meals on the table in 30 minutes or less and I use the time I have saved to be more active with the kids and they love it.
I recently set up our trampoline in the backyard for the kids again. Now, after dinner, instead of dessert their treat is mommy going out and bouncing with them for 30 minutes! The old saying, a body in motion stays in motion, is very true and we really have fun. Last year, I told the kids, “No, I am too old, I cannot jump on the trampoline,” but ever since I have been practicing a well-balanced lifestyle, and with Well-Balanced Nutrition’s help of keeping me motivated and their tools I have so much more energy to be active, stay active and eat healthy every day.
Every day is a new start, I get up, weigh myself each day to make sure I am staying on track, and with Lucy’s help, I have been able to lose and keep off 15 pounds and counting. But it is not the weight that I am interested in as much as how I feel each and every day, and how I am able to show my children that a happy and active life is better than the life of a couch potato.
Author: Bridget Vazquez Bennett
