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Training Ideas To Get Fit Through The Winter

Published by superadmin on December 10, 2021 | Leave a response

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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.

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Posted in Mindset

32 Secret Workouts To Strengthen Your Core

Published by superadmin on December 10, 2021 | Leave a response

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Posted in Mindset

Healthy Meals That Are Great For The Whole Family

Published by superadmin on December 10, 2021 | Leave a response

Posted in Mindset

Crossfit Tips For Absolute Beginners

Published by superadmin on December 10, 2021 | Leave a response

Posted in Mindset

Full Strength Workouts Without The Gym

Published by superadmin on December 10, 2021 | Leave a response

Posted in Fitness

Alternative Breakfast Ideas To Mix Things Up

Published by superadmin on December 10, 2021 | Leave a response

Posted in Nutrition

Do Vegans Need To Take Supplements?

Published by superadmin on November 25, 2021 | Leave a response

In Alexandria, VA, there are all types of eating philosophies. They include vegetarians, vegans, flexitarians and etc. There are benefits and drawbacks for all types of nutrition philosophies. For vegans, getting adequate nutrition is one concern and whether taking supplements is necessary. By eliminating all animal products from their diet, which includes meat byproducts like gelatin, honey, seafood, milk products and eggs, it’s harder to get certain nutrients.

It takes time to ensure you get adequate complete protein.

Complete proteins contain all nine essential amino acids that our body doesn’t make. There are some complete protein sources in the plant world, such as quinoa, tofu, tempeh, edamame, buckwheat, pistachios, chia seeds and hemp seeds. Even though there are eight sources, three are from soy products and there is a link between too much soy and some forms of cancer. For variety, you can mix and match food to make complete proteins. A whole wheat peanut butter sandwich is one example. While lack of adequate complete protein is of the concerns, with careful planning, it shouldn’t be.

Vitamin B12 may be lacking.

People normally get their vitamin B12 from animal products. Vitamin B12 is necessary to build prevent anemia and build red blood cells. Women need it in early stages of pregnancy to prevent birth defects. It boosts bone health, reduces the risk of macular degeneration and improves brain health. It also plays a role in metabolism. Unless you’re taking nutritional yeast, eating shitake mushrooms or eating B12 fortified foods, you may need supplements.

Vitamin D and other nutrients may be missing from vegan diets.

You’d think that vitamin D would be the easiest nutrient to get, since it comes from exposure to the sun, but both vegans and non-vegans are often deficient in this vitamin. Constant sunscreen is one reason, your location, skin color, age and weight are others. While fortified foods contain D, mushrooms are another decent source. It’s necessary to activate calcium, but calcium intake is another problem for vegans. It’s in broccoli, kale and other greens. Iron is also a problem, since most people use fish, chicken or beef as a source. Fortified foods are one option.

Balancing your omega6 and omega3 fatty acids is important. If you’re vegan, focus on walnuts, chia seeds and flaxseed to boost omega3.
Two good sources of protein for vegans are lentils and chickpeas. Lentils have 8.84 grams of protein per half cup and chickpeas provide 7.25 grams. Hummus is made from chickpeas, so choose it for a healthy dip.
Zinc is a difficult nutrient to get on a vegan diet. Even non-vegans suffer from deficiencies. Zinc is high in animal products, but you can also get it from eating pumpkin seeds, chickpeas, lentils and cashews, to name a few sources.
Fat and protein help you feel full longer and faster, but vegan protein sources provide less protein and more bulk. You may have to eat several times throughout the day to feel satiety. Be careful you aren’t snacking on unhealthy vegan options, like fries or potato chips.

For more information, contact us today at Team Worx

Posted in Fitness & Wellness

Snacks That Give You Energy

Published by superadmin on November 10, 2021 | Leave a response

What snacks give you energy? Almost anything with added sugar does. That sugar immediately goes into your bloodstream and floods it with a boost of energy. However, what goes up rapidly, also goes down rapidly, so within a short period, you find yourself depleted. Food with added sugar affects your health negatively adds extra calories and has few redeeming qualities. There are some healthy energy snacks that will not only add that get-up-and-go you need, but keep you feeling energized and full longer.

Look for premade snacks, like protein bars, with little added sugar.

While granola bars, energy balls and protein bars are often loaded with added sugar, there are some that use the natural sweetness of dates, figs or dried fruit to give a quick boost. You can also buy combos of dried fruit and nuts that will boost your energy immediately from the natural sugar in the fruit and keep you going longer thanks to the fats and protein in the seeds and nuts. Dark chocolate covered almonds are another choice, but make sure it has high cacao content.

Try a dish of cottage cheese with a topping of fruit.

It’s the combination of carbohydrate and protein that boosts you up and keeps you going longer. You’ll also feel full longer, thanks to the protein. Yogurt, fruit and nuts are another combination you can make at home. Don’t buy the low fat yogurt with added fruit. When they take the fat out of yogurt, they make it palatable by adding extra sugar. If you aren’t sure, read the label. For a super tasty treat, mix yogurt, a half a ripe banana, frozen dark cherries and chopped walnuts. It energizes and is extremely healthy.

Make a Mediterranean salad jar, deviled eggs or homemade trail mix.

When you make your own trail mix, you control all the ingredients. Buy nuts, dried fruit and maybe a few dark chocolate morsels. Your Mediterranean salad jar can contain whatever ingredients you want. You can start with cooked quinoa or chickpeas, and pile in the other ingredients often found in the Mediterranean diet. One egg can make two deviled eggs, which have about 126 calories.

Choose peanut, almond or other nut butter with a piece of fruit, like an apple. Cheese and fruit is another good choice. The fruit is the instant energy carb and the nut butter or cheese is the long-lasting protein.
Making egg salad and putting it on one slice of whole wheat toast cut in half for a sandwich, can be satisfying and provide instant energy that lasts.
Combine peanut butter, a bit of honey and toasted oats or wheat germ. Form a ball, then roll it in either the toasted oats or wheat germ to take away the stickiness. It’s the perfect bite that boosts your energy that lasts a long time.
Make a smoothie from your favorite fruit and vegetables. Toss in some protein powder, Greek yogurt or add nut butter for protein. You can also make your own ice cream from frozen rounds of bananas. Just put them in the blender and top the creamy goodness with nuts for added protein.

For more information, contact us today at Team Worx

Posted in Fitness & Wellness