Fruits And Vegetables a good source of energy for Pole Dancer

Pole dancer diet

Prepare Fruits and Vegetables the Way You Like Them

Pole Dancer diet should include fruits and vegetables. Pole dancers may not you might not like raw broccoli but steamed broccoli you just might love. Don’t give up on your produce if you don’t like it the first time. Getting healthy produce to your family’s table is the first step to eating healthier. Getting your family to actually eat those new fruits and veggies can be just as challenging.

Ease healthy options into your old ways of eating. Add a fruit or veggie to your family’s favorite dishes. It’s not hard to incorporate peas, carrots or other vegetables to your favorite pasta sauces or casseroles. Eating healthier doesn’t mean eating food you don’t like but rather finding and eating the healthy foods you do like.

Happy Polling!pole dancer diet

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Fuel your body! Nutrition basics for Pole Dancers

pole dancing nutritionThe GIANT secret to healthy eating for Pole Dancers

Pole Dancing Nutrition

Know and understand what’s in the food you eat. If you like to guzzle a protein shake before or after training, know what’s in it and how it contributes to your overall nutritional goals for the day. They are not all created equal! That’s not to say that you should avoid them. Again, just know how they contribute to your overall nutritional goals for the day.

1) Stock your pantry and fridge with whole grains, seeds, nuts, fruits, and vegetables

The idea here is to set yourself up for nutrient-rich food choices by making that choice convenient! It should be as quick and easy to grab some strawberries and cheese as it is to grab a handful of chips (or two, or three, or the bag). If you do eat the chips … well, pay close attention to point #4 below.

2) Know your food weaknesses

If you have a sweet tooth, make an effort have healthy sweet snacks around like berries, cacao, or dates. I tend to reach for savory or salty snack foods … so I try to make sure I have options like homemade whole grain crackers, or peanut butter, or roasted chickpeas. These hit all the same buttons as a bag of chips would, but with more fiber and more nutrients. Win!

3) Food is not a moral value. Food is food.

It’s very easy to develop a psychologically unhealthy relationship with food — all you have to do is start attributing morals to it. Did you eat a bag of chips? OK, so what. Did you proceed to beat yourself up about it and overcompensate by starving yourself for the rest of the day to “make up” the calories? Or did you shrug it off, knowing that one bag of chips does not an unhealthy lifestyle make? The more we learn to consider food as what it actually is — fuel for our bodies, with some fuels providing more “oomph” nutritionally than others — the further we are on the path to having a positive relationship with food.

A few sessions with a nutritional consultant is often money well spent, especially if you have never read a food label in your life, or don’t understand how different foods provide fuel in different ways. Or, if you have a friend who knows and understands a lot about balance nutrition, spend a few hours with him or her. Do some meal prep together.

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Shed Pounds with the correct eating Schedule

The researchers at the University of Alabama are examining whether a change in eating schedule can help people lose weight. The first human test of early time-restricted feeding, or eTRF, found it reduced hunger swings and altered fat and carbohydrate-burning patterns. This may lead to weight loss. On eTRF, people eat their last meal by mid-afternoon. They do not eat again until breakfast the next morning. The findings were unveiled last month at The Obesity Society Annual Meeting at Obesity Week 2016 in New Orleans, Louisiana.

Lose weight

“Eating only during a much smaller window of time than people are typically used to may help with weight loss,” said Courtney Peterson, PhD. Courtney is an associate professor in the department of nutrition sciences at UAB. “We found that eating between 8 a.m. and 2 p.m., followed by an 18-hour daily fast, kept appetite levels more even throughout the day, in comparison to eating between 8 a.m. and 8 p.m. That is what the average American does.”

The human body has an internal clock, and many aspects of metabolism are at their optimal functioning in the morning. Therefore, eating in alignment with the body’s circadian clock, by eating earlier in the day, may positively influence health. This first test of eTRF in humans follows rodent studies of weight loss. That study found that eTRF reduced body fat and decreased the risk of chronic diseases in the rodents.

Eating schedule

During the human study, Peterson and her colleagues followed 11 men and women over 4 days of eating between 8 a.m. and 2 p.m., and 4 days of eating between 8 a.m. and 8 p.m. Researchers tested the impact of eTRF on calories burned, fat burned and appetite. Participants tried both eating schedules, ate the same number of calories both times, and completed all testing under supervision.

Researchers found that, although eTRF did not affect how total calories participants burned, it reduced daily hunger swings. it also increased fat burning during several hours at night. It improved metabolic flexibility as well, which is the body’s ability to switch between burning carbs and fats.

Whether eTRF helps with long-term weight loss or improves other aspects of health is still unknown. Peterson says that, because the human study involved only a small number of participants, a larger, more comprehensive study, will need to take place.

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Tips for a Healthful Dining Out Experience

Healthful dining

Spring has arrived, with the sun making longer appearances and bright buds ready to bloom. It also means National Nutrition Month is here, full of healthful tips and tricks of the trade provided by registered dietitian nutritionists. In the spirit of National Nutrition Month, I hope to give you a little insight on how to “Put Your Best Fork Forward” this month and year-round when dining out.

As both a professional chef and restaurant reviewer, I’ve dined in my fair share of restaurants. From seedy hole-in-the-walls to top-notch fine dining, there are a slew of ways to “Put Your Best Fork Forward” without flavor taking a backseat. Thinking through your healthful dining options before diving in will ensure you leave satisfied, but still on track with your individual nutrition goals. Here are my top tips for staying on track when eating out.

Fruits and vegetables

Load Up on Veggies and Slow Your Roll on Sauce

There’s a reason why RDNs love and emphasize vegetable consumption. Veggies fill you up with nutrients and fiber without loading you down with excess calories. However, that doesn’t hold true if the veggies are doused in a heavy creamy or cheesy sauce. Live a little by ordering the sauce on the side, though, and then use what I call the “fork-dip method.” Pick the veggie up on your fork — or dining utensil of choice — and dip it sparingly into the sauce. That way each bite is packed with flavor and not needlessly drowned in the sauce. This will save you calories and give you a full appreciation of the vegetables. The same method goes for salads and dressings.

Drink Up (with Smart Choices)

Don’t be afraid to order seconds when it comes to beverages. Water, unsweetened tea or seltzer with citrus wedges are great ways to stay hydrated and quench your thirst. However, specialty cocktails, that second (or third) glass of wine and pints of beer add on calories but don’t necessarily satiate. Going out for drinks is one thing, but if you’re dining out, try shifting the focus to the conversation and quality meal ahead.

Sharing is Caring

Many places are jumping on the bandwagon of tapas-style dining, or small plates. Split a few of these small healthful dining dishes with your date or group of friends. It’s an enjoyable way to try a variety of menu items without overdoing it and feeling uncomfortably full.

These are only a handful of general dining-out tips, but it’s all a balancing act. Eating out has become a large part of our culture, whether it’s celebrating a birthday, catching up with friends or even grabbing a meal on the way to or from work. Choose where you want to be a little decadent and where you can afford to be a little lean. When you “Put Your Best Fork Forward” during National Nutrition Month and throughout the year, you’ll know you aren’t sacrificing flavor for nutritious bites.

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