Yes, you heard right: It’s National Peach Ice Cream Day!
Peaches serve as a great source of Vitamin C which not only serves to boost your immune system, but is great for skin health too. They are also rich with minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. They are high in dietary fiber too!
So while ice cream may not be on the menu tonight, give peaches a try in this amazing summery salad recipe (recipe below!). Serve along side your favorite protein (grilled chicken or salmon are great options) and be refreshed, energized, and peachy-keen!
Yield: 4 Servings, Serving Size: 1 3/4 cups
- Total Fat: 8g
- Carbohydrates: 12g
- Protein: 2g
*Want to get access to more great recipes, meal inspiration, and healthy eating tips? Consider joining the Macro Accountability Program! Find out more here!
Did you know hypertension, high cholesterol, and inflammatory diseases (such as auto-immune diseases) may be all related? It comes back to diet and your immune system. Overtime, when a person’s diet contains highly processed, high saturated/trans fats, and/or high amounts of refine sugars, their immune system can begin to get “bogged down”. This often results in many inflammatory symptoms and/or diseases. Initially, we might be thinking “Oh, I am just bloated from the pizza last night”, however overtime our bodies begins to try and protect itself from these toxic foods and chemicals we are ingesting by actually attacking itself. This is when the occurrence of an auto-immune related disease may begin. Furthermore, while we are taking in these processed foods, we are also unconsciously consuming high amounts sodium. That along with the weight gain often associated with eating a high amount of processed foods and trans fats, can lead to hypertension and high cholesterol.
So how do we remedy this?
Number one: Diet. Eliminating highly processed, inflammatory foods will automatically help us decrease the amount of sodium and saturated/trans fats we are taking in. Other options may be suggested depending on the degree at which you find yourself within your health journey, but that is where our Macro Tracking Program comes in! We can guide you to a better and healthier future by introducing macro-tracking into your daily lifestyle which will ensure you are getting the correct amount of carbs, protein, and yes, fat, every day.
In the meantime, see below for our favorite recipes and items, which added to a balanced and healthy diet, may help get you started towards your healthier and happier life!
- Eat more fish
- Fish contains high amounts of Omega 3 fatty acids which support heart health and are naturally anti-inflammatory.
- Decrease dairy consumption
- Avoid processed foods and refined sugars
- Craving something sweet? Try snacking on frozen fruit or making your own something sweet. When you make your own YOU are able to control the quality of ingredients, swap unhealthy items for healthier ones, and control the portion size.
- Avoid Omega 6 fatty acids
- Found most often in vegetable oils such as corn and soybean, these fatty acids are highly inflammatory and put stress on the body when processing them.
- Lower your salt intake
- Just by decreasing your sodium by 25% will lead to great results!
- Spice things up! Just because you may be using less salt doesn’t mean your food has to be flavorless! Try adding spices and herbs such as turmeric, cinnamon, garlic, oregano, and ginger – all of which actually are proven to help fight inflammation within the body.
- Opt for whole grains
- Not everyone can be gluten free – and that’s ok! But we can make slightly better choices when it comes to our good ol’ loaf of bread. Our favorites include Ezekiel Bread and Dave’s Killer Bread.
- Relax more
- Stress is a huge contributor to hypertension and inflammation. Try taking at least fifteen minutes a day to do something you find relaxing, whether that be going for a walk, listening to your favorite podcast, journaling, talking with a friend, or meditating!
- Eat the rainbow
- Fruits and vegetables come in all shapes, sizes, and colors, and all offer different health benefits and micronutrients which are essential to our health! Aim for getting at least 2-3 different colors on your plate at each meal (example: steamed purple cabbage, handful of strawberries, roasted kale chips, etc.).
- Allow room for mistakes
- Chances are these additions to your daily meal plan will take some getting used to! That’s ok! Allow yourself to make mistakes. Health is a marathon, not a sprint. Remember WHY you’re working to seek change, and surround yourself with an encouraging support group!
TEMPLE FITNESS M4 COED – THURSDAY 111016 PERSONAL TRAINING
WARM UP – 6 TO 8 MINUTES
MOBILITY – THORACIC
MUSCULAR STRENGTH –
STRICT OVERHEAD PRESS – 3 X 3 @ 90%
BENCH PRESS – 3 X 7 @65%
REAR DELT RAISES/SIDE LATERAL RAISES – 3 X 10 SUPERSET BETWEEN THE TWO
TABATA WORK: 20 SECONDS ON 10 SECOND OFF 6 X EACH
A: PUSH UPS
A: MED BALL RUSSIAN TWISTS
REST 1 MINUTE
B: DB PRESSES
REST 1 MINUTE
C: INVERTED ROWS
C: BENCH DIPS
TEMPLE FITNESS M4 – FRIDAY 06242016 PERSONAL AND GROUP FITNESS
TEMPLE FITNESS WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL LOW BACK AND THORACIC MOBILITY
MUSCULAR STRENGTH –
DEADLIFT -3 x 7@ 75%
RACK DEADLIFT PULL – 125% 3 X 1
WEIGHTED PULL UPS – 3 X 5
MET CON –
AMRAP IN 10 MINUTES:
3 DEADLIFTS @ 50%
4 BOX JUMPS
5 PUSH UPS
6 X 40 YD SPRINTS
After this workout you should feel tired, sweaty and amazing!! Go get your protein, hit your macros and see you tomorrow!
The fem method explained!
Kathy has jumped on board with the “Little Black Dress Challenge” and totally recommitted herself! In just a few short weeks, Kathy has dropped 12lbs! She has also been logging her runs this year and is proud to report that she has run over 300 miles since January!! Way to go, Kathy!!! We are so incredibly proud of you! Keep up the hard work!
Luke Huntzingers 2013 Powerlift video!