Are Your Food Choices Affecting Your Workout?

Group of women working out in fitness studio


No matter how much you exercise, your food choices affect your performance and overall health. Your body needs the right balance of carbohydrates, protein, and fluid to fuel your workout. Carbohydrates increase your energy level, while protein rebuilds and repairs muscle cells. While specific nutrient needs and caloric amounts are dependent on the intensity, duration, and frequency of your workout, everyone can follow the basic formula below to be nutrient ready for your workout.



30 minutes to 1 hour before your workout, eat a small snack rich in carbs to supply the energy for your exercise. Try one of the options below:

  • Fruit
  • Whole grain cereal
  • Whole wheat toast & peanut butter
  • Oatmeal with raisins & nuts


During Your Workout

While working out, the most important thing to do is to remain hydrated. Make sure to drink plenty of water or G2.



After exercising, eat a combination of carbohydrates and protein to replenish energy stores and repair & rebuild muscles. Try some of my favorite combinations below:

  • Apple & string cheese
  • Banana & peanut butter
  • Yogurt & granola
  • Hummus & pita
  • Protein shake
  • Bagel thin & low-fat cream cheese

The N.E.A.T. Way to Exercise


NEAT, non-exercise activity thermogenesis, is the energy expended for everything we do that is not sleeping, eating, or planned exercise. It ranges from cooking to standing in line to gardening to taking the stairs. These tasks help to burn calories and reduce overall sitting time throughout the day. Research has shown that increasing your NEAT activity daily can help you obtain your ideal weight and improve your overall health. Incorporating more NEAT activities into your lifestyle is easier than you think. Use the table below to help turn your daily tasks NEAT:


Which Sunscreen Should I Use?


With summer right around the corner, men and women alike are heading to the beach to get that summer tan. As you are packing your beach bag, there is one important thing that everyone needs to pack: sunscreen. But with sunscreen SPFs ranging from 4 to 100, which do we one should we get?

According to the American Academy of Dermatology, your sunscreen needs to have 3 things:

  • Broad-spectrum protection to protect against UVA and UVB rays
  • Sun protection factor (SPF) 30 or higher
  • Water resistance

According to the Skin Cancer Foundation, it is unnecessary to get a sunscreen SPF above 50. This is because a sunscreen with an sun protection factor of 50 is already blocking 98% of UVA & UVB rays; therefore, any SPF higher is not making a significant impact on your level of protection. They recommend getting a sunscreen with SPF ranging between 30 and 50.

Remember that while sunscreen will help protect your skin from sunburn, early aging, and skin cancer, no sunscreen will protect you fully. Dermatologists recommend taking the following extra precautions:

  • Seek shade when the sun’s rays are the strongest between 10am and 2pm.
  • Use extra precaution when near water, snow, and sand as they reflect the sun’s rays increasing your chance of sunburn.
  • Avoid tanning beds.
  • Regardless of gender, race, or age, everyone should be using sunscreen.
  • Apply sunscreen 15 minutes before going outdoors and every 2 hours you are outside.
  • Make sure to use lip balm with SPF as lips can get skin cancer as well.
  • Babies under 6 months of age should avoid the sun as often as possible. If in the sun, they should wear protective clothing.

Make Your Own Healthy Salad Dressing



There are hundreds of salad dressings that you can put on top of your salad. Unfortunately, most salad dressings are high in fat, sugar, and calories making your once healthy salad unhealthy. This doesn’t mean you have to give up your salad. You just need to watch what you put on it.

Chef Jerry Pellegrino partnered with Women’s Health Magazine to help create 10 delicious, quick, and healthy salad dressings you can make at home. Try them out below and let us know which is your favorite!


Get Up and Dance

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Fitness routines, just like everything else in life, can get boring if you don’t mix it up now and then. Whether you are looking for a new exercise or you just like to dance, then the Fitness Marshall is perfect for you. Caleb Marshall is the Fitness Marshall and he will lead you through cardio hip-hop workouts to today’s hottest songs to help you “sweat yourself sexy.” Get your workout clothes on, clear the living room floor, and check out his videos below:

Is Processed Food Really That Bad?



Processed foods have received a bad reputation over the years. They have been blamed time and time again for the nation’s health problems from obesity to high cholesterol to diabetes. However, when we think of processed foods, our minds go immediately to the snack & frozen food aisles of the grocery store. But processed food is more than just a bag of chips or frozen pizza, it is also breads, soups, and even chopped apples.

Read the article below from the Academy of Nutrition and Dietetics to help determine which foods are processed and if processed food is really as bad as we think:

Sushi: Good or Bad For You?


Sushi first became popular in Japan as a way to preserve fish. However, today sushi has become a trend all over the world. It consists of vinegar-flavored rice rolled together with raw or cooked fish and vegetables in nori, a type of seaweed. The sushi roll is commonly served with wasabi, soy sauce, and pickled ginger. Sushi is often thought of as a healthy diet food due to its high protein content, but is it really that good for you?

Let’s breakdown the main ingredients and find out:


  • Fish is a good source of protein.
  • It contains omega-3 fats needed for brain and total body function. Also, helps fight heart disease and stroke.
  • Consuming fish has been seen to lower the risk for developing autoimmune diseases, depression, vision loss, and dementia in old age.
  • Fish is one of the only foods that naturally contains vitamin D. It also is a good source of iodine.

Nori (seaweed)

  • Nori contains many nutrients such as: calcium, magnesium, phosphorus, iron, iodine, thiamine, vitamin A, vitamin C, and vitamin E. However, sushi rolls use only a small amount of nori, so it is unlikely to contribute to much of your daily nutrient needs.
  • Research has shown that nori may have the ability to fight viruses, inflammation, and cancer.


  • Rice is the main component of sushi. Often white rice is used, which means the grain has been refined and stripped of almost all fiber, vitamins, and minerals.
  • Refined carbs, such as white rice, promote inflammation and increases the risk of diabetes and heart disease.
  • The rice in sushi is often prepared with sugar causing blood sugar and insulin levels to spike. This can contribute to overeating.


  • Wasabi is made from the grated stem of the Eutrema japonicum plant. However, due to the scarcity of this plant, many restaurants use imitation wasabi, which is made from a combination of horseradish, mustard powder, and green dye.
  • Real wasabi is rich in beta-catotenes, glucosinolates, and isothiocyanates. This means that it has anti-bacterial, anti-inflammatory, and anti-cancer properties.

Pickled Ginger

  • Pickled ginger, known as gari, is used to cleanse the plate between different pieces of sushi.
  • Ginger is a good source of potassium, magnesium, copper, and manganese.
  • It has properties that help protect against bacteria, viruses, and cancer.
  • Research shows that ginger may help improve memory, reduce nausea, alleviate pain, and lower “bad” cholesterol levels.


Overall, there are pros and cons of sushi. It has some high-nutrient components in the fish, vegetables, and nori. However, these components only make up a small portion of the sushi roll. The majority of the roll is white rice, which is often coated in high-fat sauces and fried tempera batter. This increases overall calories and still leaves people feeling hungry. If you are a sushi lover, don’t fret! This doesn’t mean you cannot eat sushi. Check out the list below to find out the best and worst sushi rolls: