Nutrition & Fitness

Ever Use A Foam Roller?

Ever Use A Foam Roller?

At Sci-Fit Nutrition in Columbia, South Carolina, we try to keep you abreast of everything that has to do with fitness. One of the latest introductions to the world of fitness is the foam roller. Foam rollers are used to self-massage and can benefit your fitness. Normally they’re long and cylindrical, but can have varying textures. Some are smooth, while others have foam projectiles. They help release trigger points and can speed the recovery of muscles by rolling and relaxing tight muscle areas known as trigger points. The process is called a self-myofascial release (SMR) technique.

Increase circulation, reduce inflammation and improve your range of motion with a foam roller.

Foam rolling is like getting a massage, which also helps relax sore muscles, while reducing inflammation. Studies show that it can reduce the potential for DOMS—delayed onset muscle soreness—when used for twenty minutes right after exercise. Since it breaks up tight areas, it helped increase range of motion, particularly when combined with static stretching. The best results were found when foam rolling and static stretching were used after every workout.

If you suffer from back pain, foam rolling may help.

It’s not hard to imagine how foam rolling helps, after all, it’s a way to self-massage and a good massage helps relieve back pain. There is one problem and that’s getting into the right position to benefit from foam rolling. It’s sometimes awkward, so taking it easy is important to prevent further injury or strain. For back pain, particularly lower back pain, keeping it in-line with the spine. If you use it horizontally or at a 90 degree to the spine, it can cause arching, which can strain the back.

Fibromyalgia can have painful symptoms and foam rolling can help.

Even if you don’t workout, foam rolling can be beneficial. Finding pain relief that doesn’t involve drugs or have side effects is important for people in chronic pain, like those who suffer from fibromyalgia. Pain can cause exhaustion, depression and stiffness that debilitates the person who has it. One small study of 66 adults who had fibromyalgia used foam rollers for 20 weeks and not only did they find they had less intense pain, they were less fatigued, less depressed, less stiff and had an increased range of motion compared to those that didn’t.

  • Temporarily hide the appearance of cellulite with foam rolling. Fat poking through the fascia causes the lumpy look. Relaxing the tight fascia can help make the cellulite less noticeable, at least temporarily.
  • If you have back pain and don’t have a foam roller, consider using a tennis ball. You can put it under your back and roll until you feel it hits the tight spots, which helps break up the knots.
  • Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
  • Use foam rolling for large areas, like the back, calves and quads. Avoid joints like the elbows, knees and ankles, as it can cause damage or hyperextension. While foam rolling is safe for most people, talk to your doctor first if you’re pregnant or have a serious injury like a torn muscle.

For more information, contact us today at Sci-Fit Nutrition

How To Breathe While Running

How To Breathe While Running

One important facet of learning any type of exercise is the proper breathing technique. However, most people don’t focus on how to breathe while running, since it’s something they’ve been doing since they first learned to run as a toddler. Learning the right way to breathe can make a huge difference in how comfortable you are when you run and your performance. People develop bad habits as they grow that trains the body not react naturally. There are different types of breathing techniques, so finding the best one for you is important.

If you’re going out for a jog with a friend, breathing in through the nose and out the mouth is easy.

The yoga style breathing, in through the nose and out through the mouth, is easy to do if you’re putting out light effort. In fact, low effort is measured by being able to talk and run at the same time. However, it doesn’t work well as you pick up the speed, so switching to a combination of breathing in through the nose or mouth can keep you running. Practice belly breathing to help ensure your nasal breaths are deeper and you exhale more thoroughly to stay at your pace.

Belly breathing—diaphragm breathing can help build muscles to help you breathe more efficiently.

One reason people often gasp for breath is that they have shallow breathing, which causes the body to tense more and doesn’t allow for deeper breaths. Breathing from the abdomen builds the muscles that help you breathe better and inhale more air. You use the oxygen more efficiently and expel the carbon dioxide more thoroughly. You should practice it when you’re not running, since it takes a bit of time to adjust. Lay on your back with one hand on your stomach. Fill your abdomen with air by breathing in through the nose. As you expand your stomach, your diaphragm should be pushed out and down. Practice exhaling longer than inhaling.

Practice different breathing techniques and exercises.

There are many different techniques that can help improve your lung function and make you more aware of the breaths you take. One is the pursed lips, where you breathe in through the nose and out through lips that are held like you’re going to whistle. Alternate nostril breathing is a technique from yoga. Put your thumb over one nostril as you breathe in and then close that nostril with your pinky, release your thumb and breathe out through that side. Equal breathing, rib-stretch breathing, lion’s breath and numbered breathing are a few other techniques.

  • If you want to use diaphragmatic breathing, practice five minutes a day laying down for several days. When you try to add it to your run, keep your pace slow until it’s natural, then increase your pace.
  • During high intensity workouts, like sprints, if you feel the need to mouth breathe, research shows there are benefits for both. It’s a matter of choice, but only during those high-intensity workouts.
  • One technique is breathing to match your foot strikes. Most studies suggest that matching one breath to every two foot strikes is the most favorable. Breathe in for two to three foot strikes and out for the same number.
  • Make sure your posture is perfect when you run. Poor posture can minimize your intake of air. Check your form and do exercises that help with posture if your shoulders aren’t back and head up, which lets the air flow in an unrestricted manner to the lungs.

For more information, contact us today at Sci-Fit Nutrition

Is Intermittent Fasting Right For You?

Is Intermittent Fasting Right For You?

There is a lot of confusion about intermittent fasting, which is one of the fastest growing trends. One reason is there are several types of intermittent fasting. All of these are patterns you establish where you eat little or nothing for a period, followed by normal eating and back to fasting. If you’re like most people, going without food for long periods is not appealing, but restricting food intake for short, intermittent periods may fit perfectly into your life.

There are several patterns of intermittent fasting, but three most prominent ones.

The first is a short fast for a day or two, with little or caloric intake. The second is alternating fasting days with days where you eat normally. The third and most popular, is when you restrict eating during some hours and eat regularly during others. In most cases, fasting occurs during a 16-hour period and eating occurs during an 8-hour period. That means you might quit eating at seven o’clock at night and resume it at eleven o’clock the next day, until seven that night. It’s the 8 hours of normal eating and sixteen hours of fasting.

Intermittent fasting may help you shed pounds and provide health benefits.

While most studies are on lab animals, there are some human studies. One study showed that overweight subjects that participated in intermittent fasting ate 20% less food than their counterparts in the control group. It also showed they lost 8% of their weight, showed improvement in their asthma and reduced insulin resistance. Other studies showed it might improve brain and cardiovascular health. Animal studies show it may slow aging.

Intermittent fasting isn’t for everyone.

Fasting of any type isn’t recommended for either teens, children or pregnant/breast-feeding women. It obviously isn’t good for anyone with eating disorders, those who are underweight, those with diabetes that is controlled with insulin and anyone that’s recovering from surgery. In fact, if you’re taking medication or have a medical condition, it’s always best to talk to your health care professional first. Conditions that cause a weak immune system, anyone taking warfarin, people taking prescription drugs that require food, those with a fever and anyone who is highly stressed should always consult your physician.

  • Fasting for as little as 16 hours causes the body to make changes, such as triggering the process that leads to cell repair. It increases hormone levels to burn fat stores. It increases HGH—human growth hormone, by as much as five times.
  • Intermittent fasting can trigger changes in the genes that help to protect you from disease, while also improving the potential for longevity.
  • One study shows that people who fasted intermittently, reduced their waist circumference by as much as 7%, with less muscle loss than low calorie diets. In other words, it helps shed belly fat.
  • If you choose to use intermittent fasting as a technique to lose weight, you still can’t gorge yourself at the time you eat. It’s still about the number of calories you consume.

For more information, contact us today at Sci-Fit Nutrition

Are All Grains Bad For You?

Are All Grains Bad For You?

There’s a lot of discussion about grains in your diet and whether they’re actually healthy to include or bad for you. There’s good reason. Not all grains are alike. If you’re talking about refined grains, there is no doubt that they aren’t healthy. Many grains have three parts, the bran, endosperm and germ. When the grain is processed, the starchy endosperm is what is left, milling away the bran, which provides fiber and germ, which provides the protein, vitamin, fat and minerals. That means processed grains have little nutritional value compared to whole grains. Focus on using whole grains, rather than processed ones that are bad for you.

Grains may be harder to digest, especially whole grains.

Even though whole grains contain more nutrients, that doesn’t mean they’re easy to digest. Some contain gluten, which can cause digestive problems. They may have enzyme inhibitors. The grain is a seed and seeds need the right conditions to grow, so the enzyme inhibitor, prevents enzymes that start the process until that happens. Unfortunately, you also need enzymes for digestion and it stops that process, too. Grains also contain phytic acid that can prevent the absorption of certain minerals.

Some ancient grains don’t create the same problems.

Gluten content may be one of the problems caused by grains. In which case, those with lower gluten content are better for those with sensitivities. Spelt, Kamut, Einkorn are earlier forms of wheat that are naturally low in gluten content. As noted previously, processing makes a difference. All the good things about the grain, the majority of the thiamine (B1), riboflavin (B2), niacin, pyridoxine (B6), pantothenic acid, vitamin E, calcium, phosphorous, magnesium, potassium, sodium, chromium, manganese, iron, cobalt, zinc, copper and molybdenum are stripped from the grain.

It isn’t all about gluten.

While some people with gluten intolerance and celiac disease should never eat wheat or grains that contain gluten, not all grains contain gluten. Oats don’t contain gluten, while also providing many benefits. Oats can help lower your cholesterol. They fill you up, aiding you in weight loss. Oats contain avenanthramide, which protects the heart. Brown rice is a grain and it’s loaded with antioxidants and nutrients.

  • Whole grain barley can help lower cholesterol levels. In fact, one study showed that after five weeks of eating a half-cup per day, cholesterol levels dropped by almost 10%.
  • You can improve the digestibility of grain by processing the grain right. If it’s soaked, fermented or sprouted, it helps prevent digestive problems from the enzyme inhibitors and phytic acids.
  • If you choose to sprout grains, to make them easier to digest and reduce the potential for sensitivities, it improves the vitamin B and C content, as well as the fiber, folate and amino acids.
  • For anyone that’s sensitive to grain, flour alternate options are almond and coconut flour. Almond flour and coconut flour are both extremely nutritious and has a low glycemic index.

For more information, contact us today at Sci-Fit Nutrition

What Happens To Your Body When You Eat Too Much Sugar?

What Happens To Your Body When You Eat Too Much Sugar?

I have so many clients in Columbia, South Carolina, that tell me the one thing they miss when they first start to eat healthy is their sugary treats. However, after a few months of focusing on the sweetness of fresh fruits, when they eat candy or pastries, they find it has too much sugar. That’s one of the biggest problems you face when you eat sugar. Not only is it addictive, lighting up the opioid receptors in the brain, but you continually have to eat more to get that sense of sweetness. The more you eat, the less your taste buds react to its sweet taste.

Too much sugar can cause serious conditions, such as diabetes.

Not all cases of diabetes are the same. Type 1 diabetes, called juvenile diabetes, is quite different than type 2. It’s cause isn’t fully known. The most prevalent form of diabetes, type 2, has increased dramatically in recent years. Part of that cause is the prevalence of sugar in our food and drink. In fact, one study identified that drinking soft drinks actually may be an important factor in the rise in diabetes. Sugar is in a wide variety of food. Just read the package of processed food and you’ll find a form of sugar. Another factor is the type of sugar that’s in everything. High fructose corn syrup—HFCS—derived from corn syrup, actually contributes to the number of cases.

Obesity is the biggest problem from sugar.

One fact that’s shocking is the number of Americans that suffer from obesity. In fact, obesity is now the leading cause of preventable deaths. It surpassed smoking several years ago. Obesity contributes to many serious conditions, such as heart disease, cancer and diabetes. One study found that obese people were often malnourished. How could that be? Look toward sugar as one of the causes. It has loads of calories, but no nutritional value.

Sugar can make your liver work overtime.

What happens when you put too much demand on the liver, it creates a stress response and inflammation. In fact, if you have too much sugar in your system, liver failure can occur. Some types of sugar are worse than others. HFCS, for instance, may be tone of the causes of fatty liver disease that’s non-alcoholic. Fatty liver disease occurs when there’s too much fat stored in the liver and it can cause serious liver damage. One study showed that the sugar in soft drinks may be a culprit, since many of those who have fatty liver disease caused by sugar have twice the intake of soft drinks.

  • Too much sugar can cause a problem with leptin, the hormone that makes you feel full. It can cause leptin resistance, where your brain never receives the message of satiety.
  • Bacteria in your mouth thrive on sugar. They release a waste that’s acidic, which attacks the enamel of the teeth, causing cavities.
  • There are links to high sugar intake and diseases, such as dementia, heart disease, polycystic ovarian syndrome and even cause cholesterol problems.
  • If you’re subject to mood swings, sugar will make it worse. It can even cause it. When you have an increase in blood sugar levels, it increases the insulin levels, spikes and gives you a boost of energy. What goes up, must come down and it does with a vengeance, leaving you cranky and tired.

For more information, contact us today at Sci-Fit Nutrition

How To Start Your Fitness Journey

How To Start Your Fitness Journey

Every great idea, every beautiful building and every amazing thing that exists begins with an idea. It has to start somewhere. That’s true of getting healthier, too. How you start your fitness journey really doesn’t make a huge difference, but adding to it and sticking with it is all that really counts. Of course, you probably need menu planning help and exercises to do, which is where we enter the picture. We have all that available for you.

You need to have a reason to get fit and set a goal.

What do you want to accomplish? Deciding that will help you set your goals. It also will help us plan the best possible menus for your needs. Do you want to lose weight? How much weight? If it’s fitness you want, how will you know when you’re fit. Maybe the answer is to climb two sets of stairs without huffing and puffing. Now, how do you intend on accomplishing these goals. That’s where we can help.

Which is more important, healthy eating habits or exercise?

Both are equally important. If you have to start with one, why not choose a healthy diet. It plays the most important role in losing weight, since you can’t out-exercise a bad diet. We’ll develop a healthy meal plan for you complete with a grocery list. If you’re too busy to cook during the week, you can cook them all on the weekends, making meal preparation just minutes during the week. It’s easy to use and can help you achieve your fitness goals quickly.

Exercising is also important.

If you don’t want to start everything at once, a healthy diet and workout program, just add three ten minute walks to your daily schedule. When you’re ready for an exercise program, our guided workouts can provide exercises for endurance, strength and flexibility that you can do at home. We have a planner and about 1000 exercise videos. When your ready, pick a few and take it at your own pace. Don’t push it. Take it easy until you learn the form perfectly. Getting fit is a marathon not a sprint. It’s all about consistency.

  • Increase your activity when you’re not working out. Walk to lunch if possible or ride a bike to work. Park further from the grocery store to get in a few extra steps. Take the stairs, not the elevator.
  • Use the app to track your progress, but also use other things. Take your measurements and a picture of yourself before you start, so you can compare it a few weeks into the process.
  • When you’re working out, don’t forget to warm up before you workout or cool down afterward. You can do leg swings or even jumping jacks to warm up and just walking around to cool down.
  • Consider using commercials to get a few extra exercises into your workout. You can even do planks while you’re watching TV and you won’t miss a minute of the program.

For more information, contact us today at Sci-Fit Nutrition

Can Certain Foods Help Relieve Stress?

Can Certain Foods Help Relieve Stress?

At Sci-Fit Nutrition in Columbia, South Carolina, we focus on making changes to your lifestyle to embrace good health. There are many benefits that healthy food provide. There are foods that help boost your immune system and even foods help relieve stress. In today’s world, stress is part of daily living and that’s dangerous if not addressed. Constant stress, without taking action to offset it, can take its toll on both your body and mind. It can increase your potential for heart disease, cancer and many other conditions, besides how it affects your mood and mental capabilities.

Swiss chard should grace your table if you want to reduce stress.

Whether served in a salad or sauteed with shallots, garbanzo beans and served with fresh tomatoes and a fried egg, Swiss chard is both versatile and great for help with stress. It contains magnesium. Just one cup has 36% of your daily requirement. Magnesium is important for the body’s stress response. It has a calming effect and if you don’t have enough, it can cause a potential for panic attacks and anxiety.

Sweet potatoes receive too little attention for its ability to help the body when stress is a problem.

If the only way you’ve ever eaten sweet potatoes is in a casserole with loads of sugar and marshmallows on top, your missing some delicious and healthy ways to serve them. Sweet potatoes can lower levels of cortisol, a stress hormone. Chronic stress can cause your stress levels to be elevated and thrown out of whack. That leads to all the negative effects that cause illness, including inflammation. Sweet potatoes are not only good for stress, these nutrient-dense delights may also help you lose weight. They also have vitamin C, potassium and other nutrients good for reducing the stress response.

Organ meats don’t appeal to everyone, but they certainly benefit your health.

What are organ meats? The most common are the liver, kidneys, and heart. Others include tripe, gizzards and sweet breads. They’re high in vitamins B12, B6, riboflavin and folate. These nutrients help control the effects of stress. They’re important to produce neurotransmitters like serotonin and dopamine that improve your mood. Studies showed that supplementing with B vitamins helped stress levels significantly, so why do it naturally with food. Organ meats also help support skin elasticity, immune function, cognitive functioning and energy levels. Just 85 grams of beef liver provides over 200% the daily value (DV) of riboflavin, 50% the DV of B6 and folate and 2000% the DV for vitamin B12.

  • At one time eggs were vilified, but now they’re praised. They’re nutrient packed with minerals, vitamins, antioxidants and amino acids to help with stress. They have a large amount of choline, which protects brain health and the stress response.
  • Shellfish contain amino acids, such as taurine, which have a potential to improve your mood. It’s a neurotransmitter that’s necessary for the stress response. It also has magnesium, manganese, selenium, zinc and B12 that also help with mood.
  • Don’t just decorate your plate with parsley, add it to your dishes. It’s loaded with antioxidants that can help reduce inflammation, like flavonoids, carotenoids and volatile oils.
  • According to movies, garlic keeps vampires away, but in real life, it also helps with stress. It contains glutathione, an antioxidant that’s extremely important in combating stress.

For more information, contact us today at Sci-Fit Nutrition

Best Cardio Exercises At Home

Best Cardio Exercises At Home

Our app has many different exercises in all type of fitness, cardio, flexibility, strength and balance. You don’t have to go to the gym to do any of these. There are many strength training exercises you can change to cardio exercises, by simply doing them as interval training or as HIIT—high intensity interval training—when you do them at home. Interval training means you do one right after another, with a minimum of rest between. HIIT is varying the speed from high intensity to moderate recovery intensity throughout the workout. You can do it with any type of exercise, including walking.

Cardio is important for heart health.

Cardio boosts your circulation, and it’s important for heart health. It helps to send oxygen and nutrient rich blood to all parts of the body, too. During cardio, your heart has to work hard. That makes it stronger and healthier in the process. It also helps burn off stress hormones and replaces them with ones that make you feel good. If you’re under stress, feeling anxious or depressed, cardio will help improve your mood.

You don’t have to do special exercises to get fit.

While you do need to focus on flexibility and strength, besides doing cardio, your cardio workout doesn’t have to be anything particularly special. You can go for a walk or ride a bike. Both are fun and working them into your daily routine can be easy. Get a basket for your bike and use it to get groceries or go for a walk with a wheeled basket to do the same. You can even modify your walking or biking speed to make it a HIIT workout.

Do these simple calisthenics for cardio health.

March in place lifting your knees high will definitely set your heart pumping. You can do it while you’re watching TV or have a few minutes. Have you ever heard of mountain climbers? You start in plank position, holding your core muscles tight and squeezing. Lift one leg bringing that knee to your chest, then moving it back and switching to the other leg.

  • Try a few jumping jacks in the living room or out in the backyard, to get some sun. Scissor jumps are another, Do a jumping jack, but instead of immediately landing your feet on the floor together, try to bring them up to your chest.
  • There’s good news for people with limited time. You don’t have to do thirty minutes straight to get adequate cardio. You can break it down to three ten minute sessions throughout the day.
  • If you sit at a desk for long hours, get up and walk around or do a jumping jack or other cardio for five minutes. Studies show that sitting longer than an hour can wipe out some of the benefits you reap from your exercise program.
  • March in place, but lift your knees high and bring them to your chest, alternating sides. It doesn’t take long to wear you out doing this cardio exercise.

For more information, contact us today at Sci-Fit Nutrition

Best Foods For A Healthy Immune System

Best Foods For A Healthy Immune System

More and more, scientists are finding just how important a healthy lifestyle is. Exercise, diet, adequate sleep and hydration all play an important role in our overall health. Recent studies showed that people with higher vitamin D levels tended to have more resistance to covid-19 and that obesity played an important role in your vulnerability. Food is a building block that can add years to your life, but if not chosen wisely, take years from it. If you want to boost your health and spend less time having contagious diseases, eat foods for a healthy immune system.

Eating healthy is far better than taking any medication.

If you can boost your immune system to help fight off viruses, cancer, parasites, bacteria and other pathogens. During this time of pandemic, it’s even more important to keep the immune system running at full force. You aren’t going to do it by eating high sugary foods or other junk. In fact, that weakens the immune system. Soft drinks, highly processed food like hot dogs or salami, refined carbohydrates, those with added sugar and alcoholic beverages attack the immune system. Start by cutting out these foods before adding others.

Look for food high in vitamin C.

Vitamin C is the go-to vitamin during cold and flu system. It only makes sense. Not only does it boost your immune system, it increases white blood cells that fight off infection. Whether you’re choosing an orange or a grapefruit, all citrus fruits are high in vitamin C. Other foods you might not suspect include red bell peppers, green peppers, cantaloupe, kiwifruit, broccoli, strawberries and Brussels sprouts. Eggs, spinach, carrots, and mangoes are rich in vitamin A.

Vitamin D and Zinc play a big role in boosting your immune system.

The best place to get vitamin D is with exposure to the sun. However, it has to be controlled since too much exposure is bad for the skin. The body then uses the ultraviolet rays and converts them to D3. Vitamin D3, plays a huge role in our strengthening our immune system. There’s a lot of reasons that many people have a vitamin D deficit. Older people don’t convert it as well and people block the sun with sun blocks. We don’t get out in the sun as often and if you do and live in higher latitudes, don’t get direct sun. Red meat, egg yolks, liver, fatty fish like salmon and mackerel and fortified foods contain vitamin D.

  • Include food with zinc in your diet to give your immune system a boost. Food like oysters, red meat, poultry, whole grain, crab, lobster and dairy are good sources of zinc.
  • Don’t forget healthy herbs and spices. Garlic, cinnamon, ginger, turmeric, cayenne pepper, saffron, coriander and black pepper all help boost the immune system. It’s the curcumin in turmeric that helps and the allicin in garlic.
  • Make your plate colorful with a wide range of fruits and vegetables. The colors of the fruits and vegetables come from compounds that boost your immune system like anthocyanin that gives blueberries the purple color. It improves immune function.
  • A lot of your immune strength comes from beneficial bacteria in gut. Keeping those helpful microbes healthy is important. High fiber foods, such as asparagus, garlic and onions and probiotic foods such as kefir, sauerkraut and yogurt help.

For more information, contact us today at Sci-Fit Nutrition

Emotional Eating During Lockdown

Emotional Eating During Lockdown

It doesn’t matter who you are, at one time or another, you’ve probably engaged in emotional eating. Maybe you’re a stress or anger eater and love those crunchy foods or when life gets you down, you turn to those comfort foods from your past. No matter what type of emotional eating you do, it can destroy a plan to eat healthier unless you get it under control and learn to deal with it.

When you eat emotionally, you’re doing several things.

People use food to nurture, soothe, calm and soothe their emotions. Food is a way of stuffing your feelings so you don’t have to deal with them. During a pandemic, there’s a lot of emotions. You could be feeling fear because of the disease or because you’re concerned for others or for your own income. You could be bored or even irritated with a spouse and eating a bag of chips seems easier than talking to your spouse about the problem or starting a project to detract from the boredom.

You can control your emotional eating by taking a few steps to help you passed this time.

Don’t chastise yourself over something that’s normal. All types of emotions are normal and neither right nor wrong. What you do to deal with them is how you control your behavior. Don’t feel bad if you’ve started emotionally eating during this pandemic. It’s new to everyone and there’s a lot of apprehension. Instead of criticizing yourself, which only makes things worse. Identify that you have a problem and search for both a way to deal with the problem and with your emotions.

Once you’ve realized why you’re eating more than normal, find a new way to deal with it.

Are you scared? It’s not uncommon. Some people buy toilet paper by the carton, you may just eat instead. What can you do to feel more reassured? One thing is to make yourself feel healthier by exercising and eating healthy. Does that sound too simple? It really isn’t, but statistics show that the healthier you are, the less potential you have for getting the virus. Are you frustrated or stressed. That’s an easy one to overcome. Just move. Exercise is one of the best stress busters. It doesn’t matter whether you’re following a program of exercise or just turning on the music and dancing like there’s no tomorrow. You’ll burn off the hormones of stress and replace them with ones that make you feel great.

  • Create a schedule for eating. When you have an eating schedule, it’ helps to normalize your day. If you’re like many people, your who schedule has gone out the window. Establish a new one for the pandemic.
  • Take the time to meal plan. Whether you choose our app or do it on your own, planning meals and making them ahead can help you when life returns to normal. Cook several meals at a time, freeze them and use the oldest ones from the freezer as you replace the meals with new ones.
  • Be mindful when you eat. Every time you get up for a snack, ask yourself if you really want it. Drink a glass of water to see if thirst was really the driving force or do a few exercises to see if it was boredom.
  • Use this time to shine. Start a workout and healthy eating program. You now have the time, so use it wisely. Look at this time as a gift, rather than a punishment and it will change your whole attitude.

For more information, contact us today at Sci-Fit Nutrition