Tag Archives: lifestyle

10 nutrition rules to live by from the US Mens soccer team

 

Hello:) Loving this summery weather in Oslo.

Do you want to be as fit and healthy as the US Mens soccer team? Well, you quite possibly can, you just have to start with the basics. Some people may imagine that this professional team has a strict and complicated diet but its really just the opposite. Luckily the professional nutritionists behind this plan were nice enough to publish these great tips for all to benefit from. So, read and learn wellness warriors.

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

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Sunday Stroll

yogapose   yogapose2

What an absolutely gorgeous day in OSLO<3 70 degrees and sunshine, you just cant help but smile when it is this kind of weather. This kind of weather also calls for a jog out to Bygdøy with my sweet friend vicki.

forest vic-forest vic-beach2cozy

I wanted to tell you all about a great app for tracking your runs, the app is called MapMyRun and it will tell you the duration of your run, distance, pace, and it will map out the exact course you ran. When you’re done with your jog you can go ahead and save the workout, which is really nice because you can use it as a log.

mapmyrun

Hehe as you can see this workout isn’t tooo impressive, but we also stopped and enjoyed the weather once we got to the beach, and I forgot to pause the app.

stretch            notready sideshot

Hope everyone is enjoying their Sunday and staying SportySpice. 🙂

RISE AND GRIND (LITERALLY)

Good morning all!

juicemachine

This morning I woke up and made a juice for breakfast. Juicing in the morning before you eat anything else is a great way to start the day, and super health beneficial. Actually, the best time to consume juice is on an empty stomach. Try to drink your juice at least 30 minutes before a meal. When you drink juice while your body is hungry for nutrients, all the nutrients are quickly absorbed. Similarly, when you grab a donut or something harmful, it is just as quickly absorbed as well. SO CHOOSE WISELY. Try to drink fruit juices in the first half of your day, because they provide complex carbohydrates to fuel your day. Towards the second half lean towards vegetable juices.

You should drink your juice right away! Juice does not hold as well as in its natural form. When exposed to air, the juice quickly oxidizes and spoils. So drink your juice shortly after making it. You will know if your juice is spoiled because it will turn brown and have a metallic taste to it. If you have a high centrifugal juicer, the high speed spinning causes a change in +ve and -ve of the juice and causes it to oxidize quicker. However if you have a gear juicer, like I do, you can store your juices up to 24 hours.

This morning I used 3 carrots, 1 orange, 1 green apple, and 1 cucumber, and it made 16 ounces.

So I challenge you to to trade out a bad habit for a better one today! For example, switch out your daily coffee with a fresh juice:) your body will thank you.

GET IN THE JUICE GLOW

juice-and-pin

So, as a second blog post I figured I should share a delicious juice recipe, since i love juicing:) I try to juice as often as time  allows me to, and I want to share with you all the great reasons for juicing! SO LETS GO:

-ITS FUN. get creative! try new combinations of fruits and veggies

-it’s tasty 😉

-Its a great way to make sure you meet your daily recommendation of fruits and vegetables.

-eating enough fruits and veggies daily can protect you from developing cancer.

-juicing helps with the absorption of other nutrients

-juicing regularly will make you feel more energized without the need for stimulants.

-juicing regularly will also improve your complexion, giving you a radiant glow.

-by juicing you can incorporate a variety of vegetables that are not normally apart of your diet, for ex. beets

So now that I have convinced you of all the wonderful reasons to start juicing, you can now buy your very own juicer. You should look for a machine that has few parts. I wish someone would have given me this advice before I bought mine, because mine has about ten parts and it is a B*&$%& to clean.

ANYWAYS. The juice I just made was wonderful:)

mulan-juicethis is Mulan, my great room mate and friend, enjoying my concoction. SHE LIKED IT.. at least she told me she did!

juice-ingredients

These are all the ingredients I used today. 1 lemon 2 green apples 1 large orange 1 cucumber and a handful of chives.

juice