Hey team! Back here again this week to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Thursday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: Sleep doesn’t matter much when it comes to nutrition

Fiction!

Sleep (or lack thereof) can directly affect our food and nutrition choices. This is because sleep deprivation disrupts our hormones, particularly leptin & ghrelin, which regulate our hunger and fullness. As a result, we may feel hungrier than usual, less satisfied after eating, and craving foods higher in sugar. When we’re tired or consistently have disrupted sleep, our hunger/fullness cues aren’t as easy to interpret and we’re more likely to impulsively eat vs. eating mindfully.

Likewise, what we eat can also have a significant impact on our quality of sleep. Certain foods and beverages like caffeine and alcohol can disrupt sleep-wake cycles including difficulty falling asleep, and frequent wake-ups during the night. Some studies have also shown eating a larger meal (especially higher in fat), or a snack higher in sugar close to bedtime can make it difficult to fall (and stay) asleep.

Fact or Fiction: Feeling bloated is normal

It’s not that simple!

There could be several factors at play if you’re feeling bloated, so it really depends on the root cause of your bloating. Here are some common reasons for bloating:

• Eating large meals
• Eating high salt foods
• Stress (this is a big one!)
• Very intense exercise
• Eating high volume of cruciferous veggies
• Food sensitivities or allergies
• Increase in fiber consumption
• Inconsistent meal times
• Drinking carbonated beverages

It’s important to note that some bloating is completely normal, especially after some of the factors mentioned above (i.e. having some bloat after you eat a meal is normal and common). If you are experiencing painful, unusual, or uncomfortable bloating, I highly recommend reaching out to your MD and working with a Registered Dietitian. In the meantime, try journaling your food and symptoms to try and identify any patterns with certain foods or lifestyle routines.

Fact or Fiction: Sugar cravings are normal

It’s not that simple!

While it’s completely normal (and okay!) to include your fav sweets into your life here and there, if you are craving them all the time or having thoughts about sweet treats consistently, I would start by asking yourself the following:

• Are you eating enough throughout the day?
• Are your meals balanced (protein, carbs, fat)?
• Are you restricting certain foods?
• How is your sleep schedule?
• High stress levels?
• Do you allow yourself to become ravenous before eating?

If any of these are off, this could contribute to increased sweets cravings.

Try to:

• Eat consistent meals throughout the day (don’t skip meals)
• Aim for a balance of macros are your meals, making sure you’re not skipping out on protein and fiber!
• Normalize adding in a favorite sweet to your day or week mindfully- this will help take sweets off of a pedestal and you won’t be thinking about sugar as much as you normalize it.

Fact or Fiction: It’s best to eat something before a strength training workout

Fact!

Ideally, you should eat 1-4 hrs before your workout. Practice experimenting with different time frames to see how your body responds and figuring out what works best for you. If you have a few hours before your workout, aim to have a balanced meal including protein, fat, and carbohydrates.

If you only have 30-60 minutes before your workout, have a small snack rich in carbs (you want something easy to digest!). Here’s some examples:

• piece of fruit
• slice of toast with small amount of nut butter or butter
• Plain oatmeal with small handful of fruit
• Greek yoghurt with berries

Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (week 3) appeared first on F45 Training.

Welcome to Week 4 Challengers! Congratulations on making it more than half way through the Challenge! As you learn more about your nutrition through the F45 Training App and gain valuable insight on your recovery & sleep habits through your Whoop device, let’s dive in on how the two are connected.

How sleep impacts what we eat:

As it turns out, sleep (or lack thereof) can directly affect our food and nutrition choices. This is because sleep deprivation disrupts our hormones, namely leptin & ghrelin, which regulate our hunger and fullness. As a result, we may feel hungrier than usual, less satisfied after eating, and craving foods higher in sugar. When we’re tired or consistently have disrupted sleep, our hunger/fullness cues aren’t as easy to interpret and we’re more likely to impulsively eat vs. eating mindfully.

How what we eat impacts our sleep:

Likewise, what we eat can also have a significant impact on our quality of sleep. Certain foods and beverages like caffeine and alcohol can disrupt sleep-wake cycles including difficulty falling asleep, and fragmented sleep and wake-ups during the night. Some studies have also shown eating a larger meal (especially higher in fat), or a snack higher in sugar close to bedtime can make it difficult to fall (and stay) asleep.

Determining what is helping/hurting your sleep:

If you’re struggling to fall/stay asleep, or noticing you’re more tired than usual, it can be helpful to keep a food and sleep diary to track your food/beverage intake (including time of day), as well as your sleep patterns. This can help you to identify if any foods/beverages may be interfering with your sleep. 

Supporting sleep through nutrition:

• Eat a balanced diet consisting of protein, carbohydrates & fiber, and fat. Including plenty of fruits, vegetables, and wholegrains as these foods contain nutrients such as magnesium, potassium, and vitamin B6 (all essential for good sleep).
• Avoid eating larger meals, meals higher in fat, or snacks higher in sugar right before bed. Instead, choose a balanced snack that includes fiber and protein like an unsweetened Greek yogurt with berries.
• Limit caffeine. Ideally, avoid caffeine in the afternoon and evenings if your sleep is affected. 
• Limit/avoid alcohol intake a few hours before bedtime
• Stay hydrated by drinking plenty of water throughout the day
• Consult with your medical provider to see if a magnesium or melatonin supplement is right for you

Other ways to potentially improve your sleep:

• Avoid screen time 2-3 hours before bedtime (turn off the TV/laptop, and stop scrolling… I know it’s easier said than done!)
• If you must have a light on, try using a dim red light
• Turn your bedroom into an oasis (aka a space where you’re comfortable, ideal for sleeping), getting rid of clutter and work-related items.
• Go to bed around the same time every night (choose a time you typically get tired)
• Keep it DARK. Studies have shown, the darker it is, the better you’ll sleep. You can try a sleep mask, black out curtains, and make sure to shut off or cover anything that emits light (i.e. computer monitor).
• WHOOP studies have shown that keeping your sleep environment between 62-68 degrees will quicken the transition from light sleep into a mentally & physically restorative sleep
• For some, exercising too close to bedtime can disrupt sleep. Aim to exercise at the beginning of the day.
• Incorporate a night time meditation

Using your Whoop Journal, you can log your nightly routine and gain insight on how it’s affecting your recovery, and learn which “pre-bed activities” work best for you.

Learn more about tracking with WHOOP here and if you haven’t picked up a WHOOP band yet visit f45training.com/f45-challenge/whoop/.

The post The Unique Relationship Between Nutrition & Sleep appeared first on F45 Training.

Hey team! Back here again this week to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Thursday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: Salads for dinner aren’t enough fuel 

It depends!

If you’re eating the standard the lettuce, tomato, onion & dressing for your entire meal, you’re not getting the nutrients you need. Eating a balanced plate (protein, fat, carbs & fiber) at your meals will provide you nourishment and satisfaction, and you can absolutely do this with a salad!

Let’s build a satisfying salad together:

• Start with choosing some color & texture: Arugula, romaine, carrots, spinach, cucumber, bell pepper, etc.
• Pick your protein: canned tuna, grilled chicken, tofu, salmon, shrimp/scallops, etc.
• Choose your carbs: Corn nuts (the perfect crunch!), beans, rice, roasted chickpeas, fruit
• Add in some fat: Avocado, nuts/seeds, salad dressing

Fact or Fiction: Carbs are not the villain 

Fact!

Carbohydrates are often villainized, but in fact they are ESSENTIAL to function optimally. It’s understandable to question the validity of carbs with the misinformation all over the internet (and what a lot of us grew up learning!). BUT, they’re not only our bodies primary and preferred source of energy, but they provide a variety of micronutrients, help to balance blood sugars, aid in performance recovery, and are essential for a balanced plate (learn the benefits here).

When we cut out carbs there are possible risks and side effects like:

• Losing out on fiber, antioxidants, whole grains, and vitamins/minerals
• Increased fatigue
• Blood sugar imbalances
• Hanger (aka being hangry, yes this is a real thing!). Our mood is greatly effected when we don’t eat enough or any carbohydrates
• Weight cycling: when we cut out macronutrients (such as carbs), it’s not sustainable. So you’re left starting the diet cycle over and over again. This can effect our metabolism, hormone function, mental health, and increased risk of developing a chronic disease.

There are different kinds of carbs. Some are higher in fiber and keep you fuller longer, and might even have some protein. While others have less fiber and your body will use them faster. Both of these offer different nutrients and can fit into your daily life.

Fact or Fiction: Carbonated water makes you hungry

It’s not that simple!

While carbonated water itself doesn’t increase appetite, unfortunately it’s often used to “curb cravings” by replacing meals/snacks and triggering a sense of fullness from the carbonation. This “fullness” is short lived, which only leads us to being more hungry later in the day because we aren’t fueling our bodies properly. Drinking carbonated water can actually be a great tool to help with overall water/hydration intake, as long as we’re consuming mindfully and not replacing food intake.

Fact or Fiction: Intermittent fasting is best for weight loss

It’s not that simple!

IF may feel good for some, but for the vast majority of people, the risks outweigh the “proposed” benefits. IF is another diet that puts you in an overall calorie deficit, this is why some use fasting methods for weight loss. However, the research behind the other alleged benefits are not backed by legitimate long term studies. What we do know is that the effects of IF can potentially lead to:

– Overeating and food obsession

– Fatigue

– Increased stress

– Increased risk for eating disorder

– Feeling out of control around food

– Weight cycling

Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (week 4) appeared first on F45 Training.

Personalized fitness data can be a game changer for achieving fitness goals. With the advent of wearable fitness trackers and mobile apps, it is easier than ever to monitor your progress towards your fitness goals. By tracking your daily activity levels, sleep, nutrition and lifestyle habits, you can get a more accurate picture of your overall health and fitness.

The longer you track one or more metrics, the easier it is to identify positive and negative trends that can turn into actionable and meaningful lifestyle changes that will help you reach your goals. For example, if you’re consistently falling short of your protein goal, you can make a plan to add a daily protein supplement to your routine (if this is you, check out this F45 recipe with our supplement partners at Performance Inspired).

Everyone’s body is different and understanding what your body loves for recovery compared to what leaves it under-recovered or reaching for the snooze button can help you achieve your goals. By effectively tracking your daily habits, or things that break your habits, you can adjust your lifestyle to boost your energy and ability to perform. 

Another example precious to so many: caffeine. Maybe your body performs better with caffeine, but your data patterns show only if you have less than two cups a day and stop before 2pm. For some people, working out later in the day works better for them than for others, or being social daily helps their recovery more than others. Even things like reading before bed and for how long impacts people differently. Taking the time to understand how these impact metrics like your Heart Rate Variability, Resting Heart Rate, your sleeping patterns and recovery is key to reaching goals.

Consistency is also key to progress and tracking along your journey will give you a place to check in and celebrate the small successes along the way. This will not only keep you informed on your personal habits but keep you motivated and tuned in with why you’re taking this Challenge on in the first place! 

So where exactly is this magical “data”?

Basically what you’re looking for here is feedback. Any results, notes or facts collected together for reference can be your dataset. You can use our F45 tools like a LionHeart monitor to track your workout performance, the F45 Training App’s Daily Tracking tool to identify weekly patterns or our latest favorite – the WHOOP Monthly Performance Assessment.

By using WHOOP on a consistent basis for a full month, you’ll be delivered a personalized report including your sleep performance (what you need v. what you got), recovery (how ready your body is to take on strain), and strain (built exertion). With this analysis, WHOOP will help you identify patterns in your behaviors and performance that can better inform your daily routine and get you to those goals!

Take some time this week to reflect back on the first half of your Challenge. What areas did you improve (adequate sleep or effective recovery practices?) and where can you take advantage of those improvements by pushing a little harder, lifting a little heavier or adding an additional class? Write down 3 ways you’ve improved and how you’re going to make the most of that progress as you hit the final weeks of this 45 Day Challenge. Share with us on Instagram by tagging @f45_training and @whoop. 

If you want to experience the WHOOP Monthly Performance Assessment but haven’t yet picked up a band, there’s still time! Visit f45training.com/f45-challenge/whoop/ to learn more and order your band to finish out the 45 Day Challenge strong. 

To get tracking with F45’s tools, visit the F45 Training mobile App and hit Track. From there you can check out Daily Tracking or tap LionHeart to learn more and reach out to your studio to register your LionHeart monitor.

The post From Data to Dreams: How personalized fitness data helps you crush goals appeared first on F45 Training.

Ashleigh Kidd, F45 Challenge Dietitian, RD, LDN

November 2023

Welcome to Week 6 Challengers! Congratulations, you’re almost to the finish line! As you continue to gain insights into your recovery & performance, let’s take a closer look at the impacts fitness and nutrition has on your mental health. 

The positive impact fitness has on mental health

Self care goes beyond face masks and spa days. In the era of mental health struggles, lifestyle modifications like adding exercise or keeping an exercise routine can improve overall health and quality of life. You’ve probably heard that exercise supplies the body with its own natural endorphins but it also improves mental health by potentially reducing anxiety & depression while improving mood stability, self-esteem and cognitive function. These improvements in mood are proposed to be caused by exercise-induced increase in blood circulation to the brain and on the physiologic reactivity to stress. This physiologic influence is mediated by several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation.

What does that mean in real life terms? For example, meditative movement like stretching and yoga has been shown to alleviate depressive symptoms. This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move. Changing your posture, breathing, and rhythm can all change your brain, thereby reducing stress, depression, and anxiety, and leading to a feeling of well-being. When creating a habit around these types of movements, you can self-soothe and train the body, like any other muscle, to develop a stronger connection.

Exercise can be a simple go-to remedy when you are too exhausted to use thought control strategies such as focusing on the positive, or looking at the situation from another angle. Movement can come to the rescue. Going on a meditative walk outside by yourself, or getting a sweat session with a friend, you may gain access to a back door to the mental changes that you desire without having to “psych yourself” into feeling better.

While exercise & certain aspects of fitness may improve mental health, it’s most important to consult with your medical provider if you are struggling with your mental health.

The impacts of nutrition on mental health

• The food, brain, & gut connection:

• • One of the most important things we can do for our mental health when it comes to nutrition is consuming enough energy. Skipping meals, heavily restricting, and consuming well under our needs will ensure that we’re not getting the nutrients we need for optimal health, including brain function. Almost 60% of our brain structure is made up of fats. Essential Fatty Acids are crucial for our bodies (and brain) to function at it’s best, and these MUST come from our diet, as our body does not make these fatty acids. The rest of the brain is made up of a combination of protein, carbohydrates, water, and salts. 

• • It’s not only important that we consume enough energy, but a balance of macro & micro nutrients. Learn how to balance your plate for nutrition & satisfaction here.

• • Supporting a healthy gut is also key to brain health. There is a link between the gut and brain called the gut-brain-axis, and studies have shown that inflammation and some gastrointestinal issues have been linked to mental health illnesses including anxiety & depression. So what can we do? Eat a variety of both insoluble & soluble high fiber foods, incorporate fermented foods, and consult with your medical provider about starting a pro- and/or prebiotic. 

• Other nutrients to consider for your mental health:

• • B Vitamins, Vitamin D, Iron, Selenium, Magnesium, Zinc, Potassium, Omega 3, Choline
    • Eating a balanced and varied diet consisting of lean meats & fish, fruits & veggies, healthy fats, & whole grains will ensure you’re consuming a variety of nutrients. If you suspect you’re not getting the nutrients you need, consult with your medical provider to determine what foods you can add to your diet or if supplementation is necessary.

• Mindful eating:

• • In a nutshell, mindful eating is a way of eating that focuses on our awareness and experience of the food we’re eating. Practicing mindfulness can not only help us get in tune with our hunger and fullness cues but it has also been found to increase our overall level of food satisfaction because we are eating foods that are enjoyable and nourishing to us. Practicing mindful eating behaviors can help to:
    • Decreased food guilt
    • Increased consumption of nourishing and nutrient dense foods
    • Less overeating (and binging)
    • Less under-eating
    • Increased confidence around food (i.e. saying saying yes/no to foods without guilt or pressure)
    • Learning to identify your hunger and fullness cues
    • Increased enjoyment and pleasure at meal times
  • Learn more about mindful eating here.

Mental health activities to feel better in the gym:

Exercises that are personally helpful in improving my mental health:

• Mobility/stretching through tension in my body
• Hiking, exposure to nature
• Surfing or provide surf therapy lessons
• Teach or take an F45 class 
• Barefoot beach walks, feeling grounded and connected

Utilizing Whoop to track mental health:

Leverage Stress Monitor within the WHOOP app to better understand how the body and mind are connected, and identify which situations trigger a physiological response. Stress Monitor measures your heart rate and heart rate variability (HRV) in realtime and relay a stress score between 0-3 throughout the day. Learn more here.

Want to boost your immunity & HRV? Check out this article from Whoop on how to activate and improve Vagus Nerve function.

Learn more about tracking with WHOOP here and if you haven’t picked up a WHOOP band yet visit f45training.com/f45-challenge/whoop/.

The post The Connection Between Fitness, Nutrition, & Mental Health appeared first on F45 Training.

Hey team! Back here again this week for a special holiday edition of fact or fiction! Want your burning nutrition questions answered? Head to our IG (@f45Training) every Thursday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: You should eat like you normally would leading up to your holiday meal

Fact!

It can be tempting to skip meals leading up to the meal you’re looking forward to in attempts to save up calories. But, this will more likely than not leave you feeling out of control and possibly binging once you get to that holiday meal. Instead, eat how you normally would leading up to the meal/day and aim for balance at most meals (protein fat, carb & fiber). You can read more about balancing your plate here.

Fact or Fiction: It’s ok to eat the foods you love at your holiday meal

Fact!

Give yourself the permission and freedom to eat your favorite holiday foods. Avoiding these will almost always result in overeating them either. Remember that there are no “good/bad foods” (you can learn more here). Eat, enjoy, and move on, it’s one meal on one day.

Fact or Fiction: You can practice mindfulness at your holiday meal

Fact!

One way to bring some mindfulness to your holiday meal is assessing your hunger before, during, and after your meal. Once you’ve finished your meal, take 10-15 minutes and remove yourself from the dining area. If you’re still hungry, go get more! If you’re not, move on. Remember that seconds will always be there, they aren’t going anywhere. Here’s some tips on mindful eating.

Fact or Fiction: What you eat is the most important part of the holiday

Fiction!

We ALL look forward to that yummy holiday food, it just hits different (hello sweet potato pie!). And it’s normal to be excited about food that we don’t usually consume more than 1-2 times per year. But remember that’s not the only part of the holiday. Try to bring some focus to spending time with your loved ones and reflecting on what you’ve been grateful for this past year. When we’re in the moment and present with our family and friends, the less space we have to let food guilt and thoughts creep in.

Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (Thanksgiving/Holiday Edition) appeared first on F45 Training.

Hello team! Each week of Challenge I’ll be here to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Wednesday to play Fact or Fiction and submit your nutrition questions!

Alright, let’s play! 

Fact or Fiction: All processed foods are bad

Fiction!

Processed foods typically get a bad rap, but having some convenience foods on hand can actually make it easier to maintain healthy habits and achieve your nutrition goals. I’m not suggesting you eat heavily processed foods every day, but sometimes processed foods can be a great way to help us balance our meals (like frozen veggies), especially when we’re pressed for time. 

Convenience food staples: 

• Frozen produce (hello thick & creamy smoothies) 
• Salad kits 
• Whole wheat pasta 
• Canned tuna (easy protein!) 
• Nut butter 
• Canned beans (look for low sodium options when available) 
• String cheese 
• Frozen protein waffles (top with PB, chia seeds, and berries for a balanced breakfast on the go)
•  Ready to serve rice or quinoa (look for low sodium options when available) 
• Chicken tenders (pro tip: add this to your salad kit when you’re in a pinch)

Fact or Fiction: You should save up calories during the day if you know you’re going out to eat later

Fiction!

POV: It’s 12pm, you’re starting to get hungry, but you hesitate because you’re going out for dinner and drinks this evening. It’s easy to think that “saving up” calories is a good idea in anticipation of eating a large meal or going out later in the day. However, doing so will likely leave you feeling out of control at your next meal, eating past fullness, and feeling very uncomfortable. 

Instead, eat how you normally would that day so that you can be present and mindful later on.

Eating consistent meals/snacks throughout the day and not skipping meals can help by: 

• Providing consistent energy 
• Avoiding the 3pm slump 
• Balancing blood sugars 
• Decreased chance of binge eating or overeating at the end of the day 
• Improved mood

Fact or Fiction: For fat loss, it’s best to cut out carbs

Fiction!

If someone or something tells you to cut out any macronutrient (protein, carbs, fat) to reach your goals, this is a major red flag (with the exception of medical reasons)! Carbohydrates are often demonized but in fact they are ESSENTIAL to function optimally. They’re not only our bodies primary and preferred source of energy, but they provide a variety of micronutrients, help to balance blood sugars, aid in performance recovery, and are essential for a balanced plate (learn the benefits here). 

Fact or Fiction: Establishing a cheat day will help you reach your goals

Fiction!

Some people find themselves in an “all or nothing” mindset when it comes to their health. 

For example, you eat really “clean” Mon-Thurs but then Friday comes and you’re at your friends birthday party and there’s cake. You eat a piece, and you’re full now, but because you’ve restricted this food and you don’t know the next time you’ll allow yourself to have it, you have a little more, and a little more, until you say “well, I messed up my week, I might as well eat as much as I can of this, I’ll just start over on Monday”. Sound familiar?

Staying in this mindset will be a continuous cycle every week if we don’t break it. This is where removing good/bad food labels comes into play (learn more here), and we learn balance. Allowing balance in your diet doesn’t mean nutrition goes out the window. In fact, with time and practice, you’ll learn to create a healthy balance of nutrient dense foods and less nutrient dense foods, without guilt, long term.

Fact or Fiction: A calorie deficit is the only thing that matters when it comes to weight loss

It’s not that simple!

To lose weight we must be in a caloric deficit, there’s no mystery there. However, that’s not the only piece to the puzzle when it comes to building sustainable health habits, which should be the overarching goal. Here’s a few tips on where to start:

– Avoid severe restriction/fad diets (very low calories, cutting out entire food groups, etc.)

This can lead to:

• Decrease in muscle mass
• Weight cycling
• Weight gain in the long term
• Poor relationship with food
• Lower base metabolic rate
• Headaches
• Imbalanced blood sugars
• Nutrient deficiencies
• Irritability and mood swings

– Incorporate mindful eating practices 

– Focus on where you can add nutrition into your diet vs what you should take away

– Aim to eat a balanced meal most of the time and avoid skipping meals

– When eating in a calorie deficit, start slow with a daily deficit of around 200-350 calories. Adjustments can be made every few weeks as needed.

Have you ordered your meals for Challenge yet? There’s still time! Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup appeared first on F45 Training.

Hey team! Back here again to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Wednesday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: consuming sugar = weight gain, including fruit

Fiction!

To gain weight, you must consistently consume more calories than you expend, no matter what foods you’re eating. Sugar isn’t a nutrient dense food and may lead to weight gain and/or health problems when consumed in excess. However, having a healthy relationship with sugar (and food in general) means that you can enjoy a sweet treat when you want without guilt and in moderation without bingeing.

Fruit on the other hand provides a variety of nutrients including fiber, vitamin c, potassium, phytochemicals, and more. It’s very difficult to eat “too much fruit” because of the water and fiber content, and the vast majority of people don’t consume enough! Try pairing a fruit with a protein and/or fat source for a balanced snack; i.e. banana & almonds, apple & peanut butter, pear slices & cheese.

While it’s completely normal to include your favorite sweets into your life here and there, if you are craving them all the time or having thoughts about sweet treats consistently, I would start by asking yourself the following:

• Are you eating enough throughout the day?
• Are your meals balanced (protein, carbs, fat)?
• Are you restricting certain foods? (this can lead to cravings, binges/overconsumption, disordered eating & more)
• How is your sleep schedule?
• High stress levels?
• Do you allow yourself to become ravenous before eating?

If any of these are off, this could contribute to increased sweets cravings.

Try to:

• Eat consistent meals throughout the day (don’t skip meals)
• Aim for a balance of macros are your meals, making sure you’re not skipping out on protein and fiber!
• Normalize adding in a favorite sweet to your day or week mindfully- this will help take sweets off of a pedestal and you won’t be thinking about sugar as much as you normalize it. Learn more about mindful eating here.

Fact or Fiction: Diet coke should be avoided at all costs

Fiction! 

Diet coke typically contains aspartame (an artificial sweetener that has gotten a bad rap over the last several decades). Rodent studies have shown a correlation between aspartame and blood cancers, but that’s not the whole story. What fails to follow the fear-mongering headline “aspartame causes cancer”, is the fact that humans and rats metabolize aspartame differently, and the rats were fed very large amounts of aspartame.

The FDA and EFSA have deemed aspartame as completely safe for human consumption. The FDA’s acceptable daily intake for aspartame is 50mg/kg/day, while the EFSA’s acceptable daily intake is 40mg/kg/day, which is about 14 cans of diet coke per day for a person weighing 150lbs. That’s a LOT of diet coke. Whether it’s added sugar or artificial sweeteners, excessive consumption will likely cause problems and is not recommended.

If you enjoy having a diet coke, have the diet coke! All foods (and drinks) can fit into a healthy lifestyle (while also reaching your health and fitness goals!). But if you find yourself constantly grabbing for them, noticing that you have a higher tolerance for sweet taste, or they’re getting in the way of your nutrition, it could be time to make a change.

Aim for most of your liquids throughout the day to be water to stay hydrated. Also be aware of when you’re consuming the carbonated beverage. This can sometimes interfere with how much we eat at our meals; i.e. if you have a diet coke right before lunch, it may fill you up and you might not be as hungry for your meal, therefore you’re not getting the nutrients you need.

Fact or Fiction: Intermittent Fasting is the best way to lose fat

It’s not that simple!

IF may feel good for some, but for the vast majority of people, the risks outweigh the “proposed” benefits. IF is another diet that puts you in an overall calorie deficit, this is why some use fasting methods for weight loss. However, the research behind the other alleged benefits are not backed by legitimate long term studies. What we do know is that the effects of IF can potentially lead to:

– Overeating and food obsession

– Fatigue

– Increased stress

– Increased risk for eating disorder

– Feeling out of control around food

– Weight cycling

Fact or Fiction: Protein supplements are necessary to reach fitness goals

There’s more to consider!

Protein supplements are sometimes marketed as essential, “magical”, and the end all be all when it comes to muscle gains and/or fat loss. Protein supplements like protein powder can be a great (and convenient) tool to assist with overall protein intake, but they aren’t always necessary! Overall, if you’re eating a varied and balanced diet, you can reach your protein goals through food alone.

Protein is found in a variety of both animal and plant food sources including:

• Beef
• Fish
• Dairy
• Nuts and Seeds
• Turkey
• Beans & Lentils
• Eggs
• Chicken
• Pork
• Soy Products
• Whole Grains

check out our blog on protein and supplements to learn more!

Have you ordered your meals for Challenge yet? There’s still time! Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (week 2) appeared first on F45 Training.

Hey team! Back here again to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Wednesday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: You should eat within an hour after working out

Fact!

After any workout, it’s key to get some carbs and protein in! Aim to have a balanced meal rich in protein and fiber within 60 minutes of ending your workouts, especially if strength training. i.e. egg and black bean tacos with roasted kale.

If you’re unable to have a full meal within 1 hour of working out, go for a carbohydrate rich snack (i.e. banana, milk, yogurt, or protein shake).

Fact or Fiction: I have to meal prep and eat the same things to see results

Fiction! 

Satisfaction is SO key when building health habits (it’s not realistic that you’ll want to eat the same foods over and over and over again forever). Learning to put together a meal that is balanced AND satisfying will help prevent boredom and leave you feeling your best physically and mentally.

Something that I highly recommend is “food prepping”. If you’re not someone who wants to prepare all your meals at once for the week, this is much more flexible option. It can look like prepping your foods for the week so that they are easy to grab and fix each day. i.e. washing and chopping your produce so that part is already done for you when it comes time to prepare your meal.

Including a variety of foods and also your favorite foods is one way to ensure that the health habits you’re building are sustainable.

Check out our “How to build a balanced and satisfying plate” blog , and refer to our recipe library on the challenge app for recipe inspo!

Fact or Fiction: When you have fitness/health goals you should avoid events/gatherings to stay on track

Fiction!

Here are 4 tips to keep in mind:

• Leading up to the event (or holiday), resist the urge to skip meals or restrict in anticipation of the event. Instead, eat how you normally would leading up to the event or holiday, aiming for balance at most meals (protein, fat, carb & fiber). When we restrict, we actually put those foods on a pedestal, and we’ll likely overeat or binge when we get around those foods again.
• Give yourself permission to eat your favorite foods at the event (and leave the ones you don’t care for!) Avoiding your favorite foods will again likely result in overeating them later. Remember, there are no good/bad foods. Eat, enjoy, and move on. It’s one meal at one event.
• Practice mindfulness: Asses your hunger before, during, and after your meal can help you to feel more in control. Remember that seconds will always be there. Once you’ve finished your meal, take 10-15 minutes and remove yourself from the dining area. If you’re still hungry, go get more, if you’re not, enjoy the rest of the event!
• Remember that the event isn’t just about the food. Try to focus on being present with your friends, fam, or colleagues.

Fact or Fiction: Carbs aren’t good for you

Fiction!

Every week we get a variation of this question/statement, and it’s understandable because of the misinformation all over the internet (and what a lot of us grew up learning!). Carbs are absolutely essential for our bodies to function properly. They are our bodies main and preferred energy source.

When we cut out carbs there are possible risks and side effects like:

• Losing out on fiber, antioxidants, whole grains, and vitamins/minerals
• Increased fatigue
• Blood sugar imbalances
• Hanger (aka being hangry, yes this is a real thing!). Our mood is greatly effected when we don’t eat enough or any carbohydrates
• Weight cycling: when we cut out macronutrients (such as carbs), it’s not sustainable. So you’re left starting the diet cycle over and over again. This can effect our metabolism, hormone function, mental health, and increased risk of developing a chronic disease.

There are different kinds of carbs. Some are higher in fiber and keep you fuller longer, and might even have some protein. While others have less fiber and your body will use them faster. Both of these offer different nutrients and can fit into your daily life.

Rather than good/bad, I encourage you to look at carbs for what they are: fuel. Check this blog out to learn more.

Have you ordered your meals for the second half of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (week 3) appeared first on F45 Training.

Hey team! Back here again to separate fact from fiction when it comes to nutrition. Want your burning questions answered? Head to our IG (@f45Training) every Wednesday to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: If I miss workouts I will start gaining weight i’ve lost

It’s not that simple!

When it comes to weight gain, we must be in a caloric surplus (consuming more energy than we expend). Could you slowly start to re-gain weight if you consistently skip workouts and therefore expend less calories over time? It’s possible (this also depends on your caloric intake).

BUT please remember that it is essential to your physical and mental health to have rest days, and it’s also completely normal to have days from time to time where we decide to skip a workout for various reasons.

Fact or Fiction: Protein needs for weight loss are pretty much the same for everyone

Fiction! 

10-35% of your daily calories should come from protein. This sounds like a wide range, and well…it is! Nutrition isn’t one size fits all and everyone has different protein needs, typically determined by weight, activity level, types of workouts, and medical history.

The RDA (Recommended Dietary Allowance) for protein is 0.8-1.0g/kg of bodyweight for the average adult. However, the Academy of Dietetics and Nutrition, in agreeance with the American College of Sports Medicine, recommends 1.2-2.0g/kg of body weight for active adults to support muscle growth and repair. For particularly high intensity exercise (i.e. athletes training 2+ times a day several days per week) may need up to 2.4g/kg bodyweight.

It’s important to reiterate how unique protein needs are and If you’re not sure how to determine your protein needs or want to make sure you’re consuming enough, reach out to your medical provider.

When in doubt, remember the balanced plate model and aim to include protein on ~1/4 of your plate at each meal (about 20-40g protein). Also try to include protein at snacks and pair it with a carbohydrate source (i.e. whole wheat crackers with sliced turkey).

Fact or Fiction: Pre-workout and post-workout protein shakes aid in muscle gain

There’s more to the story!

Protein intake is important for muscle growth, and if you’re eating a varied and balanced diet, you can prioritize your protein goals through food alone! That being said, protein supplements like protein powder can be a great (and convenient) tool to assist with overall protein intake, but just know they aren’t always necessary.

Pre-Workout supplements can contain a mix of (but not limited to) caffeine, beta-alanine, BCAA’s, and creatine. This combination may enhance focus, energy levels, stamina, and muscle endurance & repair, according to some studies. Some people swear by using pre-workout supplements while others choose to stay away. Ultimately it’s a personal decision that you should make with your healthcare provider as there are potential risks to taking pre-workout including: dehydration, increased risk of injury, and toxicity in extreme cases when consumed in high doses.

Fact or Fiction: Counting calories is the only way to lose weight

Fiction!

While you do need to be in a caloric deficit to lose weight, tracking what you eat is just an optional tool that may be suitable for some, and not for others. In fact, building sustainable habits will benefit you more in the long term than tracking alone (even if it’s a bit of a slower process than the typical quick fixes we often see advertised). Below i’ve outlined some tips on losing fat and improving your nutrition without tracking your calories:

• Choose minimally processed foods most of the time (notice I didn’t say eliminate all processed foods, learn more here)
• When it comes to beverages, choose water most often
• Track behaviors (i.e. goal setting, vegetable/fruit intake, eating balanced meals)
• Prioritize protein (aim for 20-40g protein at each meal)
• Make sure to include your favorite foods! Satisfaction is KEY to building sustainable nutrition habits
• Don’t skip meals (coffee doesn’t count as breakfast friends)
• Make most of your meals at home. Now I’m not telling you to skip out on girls night, date night, etc. because these are important too! But, when possible, try to plan out your meals and grocery shop for the week ahead of time so you’re prepared
• Increase fruit and veggie consumption
• Tune into your hunger/fullness cues (this takes practice! start with this hunger/fullness scale)
• Aim to include protein, fat, carbs & fiber at most meals
• Practice mindful eating
• Avoid the all or nothing mindset when it comes to your nutrition, exercise, and overall health (improving your relationship with food takes time and support, show yourself Grace).
• Prioritize quality sleep (maybe this starts with minimizing screen time before bed)
• Don’t wait until your famished to eat (see hunger scale above)
• Reduce sedentary time at home or work by taking breaks to stand or walk

Have you ordered your meals for the remainder of Challenge? Check your area here for suppliers here.

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 

The post Fact or Fiction: Your Weekly Nutrition Roundup (week 4) appeared first on F45 Training.