7 Ways To Drink More Water

7 Ways To Drink More Water

We all know that water is important. We literally cannot live without it. The human body can go weeks without food, but cannot survive more than three to five days without water. 

Making up nearly 60% of our body, water plays many roles. It aids in:

- Regulating body temperature
- Lubricating our joints
- Flushing out waste products
- Carrying nutrients and oxygen to our cells
- Dissolving minerals and nutrients to make them available to our body
- Cushioning our organs and tissues
- Maintaining electrolyte balance

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Meal Planning Made Easy - Part 2

Meal Planning Made Easy - Part 2

A couple weeks ago I wrote a post about Meal Planning that gave an overview of different ways to go about your meal prep. Eating healthy involves planning and preparation. You have to put in the work every week just like you do with everything else in life. Your training, your job, your family, etc. By taking the time to develop heathy eating habits and a routine into your daily life, you set yourself up for success. And the more you do it, the easier it gets. This week I'm going to talk about simple ways to set yourself up for a week of success. 

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Meal Planning Made Easy - Part 1

Meal Planning Made Easy - Part 1

The easiest way to stay on track with your diet is to plan ahead and meal prep. It's simple. If you have good healthy food cooked and ready to eat, you're much more likely to stay on track. Has lunch time ever rolled around and you forgot to pack food, so you wind up at a restaurant trying to make a healthy choice, only to get more food than you need, or food that's cooked in too much oil, or loaded with dressing? Sure you can eat out and still eat healthy, but in the long run, packing your lunches and meal prepping your dinners is going to help you achieve your goals a hell of a lot faster (and save you money). Whether your goal is to lead a healthy lifestyle, lose weight (or gain weight), improve your athletic performance, prep for a compeition, or look good for a big event, this is the not so secret, secret!

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My Active Roots: Why the Name Change?

My Active Roots: Why the Name Change?

This has been a long time coming, and it was a tough decision to make. But a necessary one! So, why the new name? Well..things change and people evolve. I guess that's the short and sweet answer. 5 years ago I started this blog as a way to document and share my experiments in the kitchen while exploring the paleo diet. I didn't really know where it was going to go, I just knew I wanted to eat healthy whole foods and I wanted to find a way to make them taste good. Today I still enjoy sharing the same type of recipes, but I've incorporated a whole hell of a lot more into this blog.

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9 Nutrition Tips for Healthy Travel

9 Nutrition Tips for Healthy Travel

I get asked a lot of questions like "how do I eat eat healthy when I'm traveling?" Or "how do I stay on track with my diet when I'm on the road and choices are limited?" And I completely understand these challenges. But I've also learned over the years how to travel and make it work. If being heathy is a priority of yours (and I'm sure it is or you probably wouldn't be reading this) then I hope this list comes in handy. Whether you travel for work or pleasure and whether you're on a road trip or flying somewhere far away, having a plan is key. Convenient food is not always the best option, but when you're taken away from your kitchen and your routine, what are you expected to do?

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Pre and Post Workout Nutrition

Pre and Post Workout Nutrition

Two questions I get asked a lot are "What should I eat before and after I workout?" and "What supplements should I take." And these are both great questions, because the food we eat and the supplements we take have a huge impact on how we perform in the gym and how we recover from our workouts. 

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7 Day Meal Plan - Flexible Dieting

7 Day Meal Plan - Flexible Dieting

A few weeks ago I wrote a post about flexible dieting entitled, Confessions of a Flexible Dieter. Shortly after I receive some emails curious to learn more and specifically to know what a typical meal plan might look like. One of the greatest aspects of flexible dieting is that no two diets look the same. And therefore almost anyone, and everyone, can benefit from a flexible diet approach. Why do no two diets look the same? Because we're all different! We have different body types, goals, workout routines, lifestyles and food preferences. The things I might include in my diet for training purposes, body composition goals and taste preferences might be completely different from yours. However, our methods for developing better eating habits and making positive and sustainable food choices can be similar as we learn more about food, the nutrients it provides, and what our personal definition of "flexible" is.

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Whole Foods One Week Meal Plan

Whole Foods One Week Meal Plan

Meal planning and meal prepping are always on my mind and I've gotten really good at it. As an athlete I see food as fuel. As a human being I see food as fuel. I also just love to eat. And I truly believe that good food should taste good. Isn't that what we all want? Healthy food that tastes delicious so that we can eat what we enjoy and live a healthy life? As a nutrition coach, I work with a lot of clients who have a wide variety of goals, but who share very similar struggles when it comes to their diet. I often hear people say they don't have time to plan and prep, or that whole foods are too expensive. So this week I want to share some of my tips and tricks for planning out your week so that you always have good food on hand. We all want to feel great, look great, and have the energy we need to tackle whatever life throws our way. For me personally, that's fueling my lifestyle as a competitive athlete. But it doesn't matter what you do, you need energy to get through your day. Even if you have a desk job, you need energy to stay alert. Or you might be a parent or a grandparent who wants to chase your children and grandchildren around. It's all the same. And that's the beauty of it!

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Confessions of a Flexible Dieter

Confessions of a Flexible Dieter

First of all, what is flexible dieting? 

Many people see flexible dieting as a system that involves weighing, measuring, tracking and counting. But flexible dieting is so much for than that. If we’re constantly obsessing over numbers, how could that be considered flexible? In reality, flexible dieting is an approach to nutrition that teaches us how to properly fuel our bodies day in and day out with the right nutrients to support our goals. Everyones approach will be different. We all have different needs and dietary preferences. Flexible dieting is really not a diet at all. It’s about finding something that’s sustainability, flexible and enjoyable that supports health, body composition and any other goals we have. For me personally that also includes optimizing athletic performance.

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8 Ways to Improve Your Relationship with Food

8 Ways to Improve Your Relationship with Food

For a large part of my life I've had an unhealthy relationship with food. Growing up as a competitive gymnast I could eat whatever I wanted, but I was also very aware of the social pressure to be small, thin and light. As I got older (late teens, early 20's) my body began to change. When I started college and I wasn't training nearly as much as I had when I was in competitive sports; I started to gain weight. I didn't really know how to nourish my body properly, I just thought I should eat salads and avoid fat. I'd lose weight because I was nearly starving myself, and then I'd binge on a bunch of junk food because my body couldn't take it anymore. It was a vicious cycle. The good old yo-yo diet. 

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