Team RadioShack - American Pro-Tour cycling team

At 1st Phorm, we don't just make products, we use them. From our customer service reps to our warehouse manager, everyone is committed to bettering our bodies and leading healthier lives through the use of 1st Phorm supplements. So, don't be surprised if you find us out at one of the local gyms with a protein shaker full of Phormula-1 and sweat pouring down our face.

https://1stphorm.com/67fd5ce2f0b4d

“It's not the size of the dog in the fight, it's the size of the fight in the dog.” –Mark Twain

Hello, ¡Hola .... still here, just busy “suffering.”

What's your favorite condiment? Ketchup🍅 mustard, or mayonnaise? What kind of nutritional value do they offer? Let's find out!

Ketchup: is one of the most used condiments, and it can be full of sugar. There is limited nutritional value in typical store-bought ketchup, as 𝗮 𝘀𝗶𝗻𝗴𝗹𝗲 𝘁𝗯𝘀𝗽 𝗰𝗮𝗻 𝗰𝗼𝗻𝘁𝗮𝗶𝗻 𝘂𝗽 𝘁𝗼 𝗮 𝗳𝘂𝗹𝗹 𝘁𝘀𝗽 𝗼𝗳 𝘀𝘂𝗴𝗮𝗿! This is why it’s important to pay attention to portion sizes and the brand.

Barbecue Sauce: BBQ sauce is often high in sugar, with 𝟮 𝘁𝗯𝘀𝗽 𝗰𝗼𝗻𝘁𝗮𝗶𝗻𝗶𝗻𝗴 𝗼𝘃𝗲𝗿 𝟯 𝘁𝘀𝗽 𝗼𝗳 𝘀𝘂𝗴𝗮𝗿. However, there are BBQ sauces out there that taste great & have a small amount of added sugars (search paleo BBQ sauce).

Mayonnaise: Mayo products are mostly made of oil, making it an extremely calorie-dense condiment. 𝗢𝗻𝗲 𝘁𝗯𝘀𝗽 𝗼𝗳 𝗺𝗮𝘆𝗼 𝗰𝗮𝗻 𝗮𝗱𝗱 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝟱𝟳-𝟭𝟬𝟬 𝗰𝗮𝗹𝘀 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗺𝗲𝗮𝗹. However if you find brands with the good fats (avocado oil, eggs or olive oil), it will also contain vitamin E and omega-3s, and may even help your body absorb fat-soluble vitamins.

Mustard: Is low in calories & 𝗵𝗮𝘀 𝗮𝗹𝗺𝗼𝘀𝘁 𝗻𝗼 𝘀𝘂𝗴𝗮𝗿, which makes it a great choice when choosing a condiment! Mustards that include the spice turmeric also contain a compound called curcumin that has shown anti-inflammatory benefits.

Salsa: Is a tasty, low cal condiment. Look for salsas that are made from whole, nutrient-dense foods. 𝟮 𝘁𝗯𝘀𝗽 𝗼𝗳 𝘀𝗮𝗹𝘀𝗮 𝗼𝗻𝗹𝘆 𝗵𝗮𝘀 𝟭𝟬 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀! Just be sure to pick a salsa that doesn’t have added sugars.

Balsamic Vinegar: Balsamic vinegar has minimal calories and is full of antioxidants like flavonoids, gallic acid, and caffeic acid that may protect against cell damage and lower cholesterol. It can also contain probiotic compounds that help you feel fuller, longer.

The 🔑 takeaway here is to always check the nutrition label for added ingredients/sugar and when possible, find a healthier option.

30-60-90 day

There are just under 90 days left in 2018.

If you’re making your goals, 👉🏼keep going.
If you’re struggling, 👉🏼keep going.
If you’ve just begun, 👉🏼keep going.
If you haven’t started, 👉🏼 then begin.
The next 90 days will change 👉🏼you.

A few weeks ago Beth completed her Precision Nutrition certification! She's officially open for business and excited to help you with all of your nutritional and fitness goals. I've been very fortunate to have my very own personal nutritionist and strength coach at home. With her guidance I've gotten stronger, leaner, and more fit than I've been in years.

Check out and like her Inspire Transform Nutrition and Fitness Coaching page: Inspire Transform Nutrition & Fitness Coaching

To kick things off here's a blog on protein. 🚴🏻‍♀️🚴🏽‍♂️🚴🏻‍♂️🚴🏽‍♀️🚴🏼‍♀️

Protein: It's a dietary superstar.

Protein, according to Stacy Sims, author of ROAR: How To Match Your Food and Fitness to Your Female Physiology got Optimum Performance, Great Health, and a Strong, Lean Body for Life, is a dietary superstar — as it's critical for performance and recovery.

Complete proteins include meat, fish, eggs, and most dairy products, as well as plant sources like nuts, whole grains, beans, and vegetables. Sims recommends about 30%-35% of your daily calorie intake should be allotted to protein. This percentage will vary for each individual, depending on how active or sedentary your lifestyle is.

Protein benefits:
• Promotes weight loss and Increases opportunity for sustainable weight loss
• Helps build and maintain lean muscle
• Creates satiety
• Increases nail and hair strength and growth

When I plan our weekly menu, I vary the proteins as different sources of protein offer a variety of essential vitamins and nutrients. Eating too much of the same foods over and over can lead to boredom and more importantly can lead to dietary deficiencies.

To read the rest of the blog on protein and check out some recipes: https://www.inspiretransform50.com/…/Protein-Its-a-dietary-…

https://m.facebook.com/inspiretransformcoaching/

Inspire Transform Health Coaching, Personal Training, Nutrition Coaching I offer wellness coaching, personal training, and nutrition coaching.

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