Omega-3 is it good also for body composition? 🤔⠀
👩💼 By now you probably know that Omega-3 unsaturated fatty acids can have plenty of health benefits, from cognitive functions to cardiovascular benefits.⠀
What about strength and performance enhancement? 🏋️♀️ ⠀
The research on this topic is so far pretty limited. ⠀
📚 A recent small study looked specifically at this. ⠀
They had 15 healthy young males that were training and gave them 1.4g/day of Omega-3, some of them were receiving a placebo. ⠀
This was a randomized, double-blind, placebo-controlled trial. That means neither participants nor researchers knew about what they were getting. ⠀
The participants strength, BMI and body fat were test before and after. ⠀
📊 Findings: ⠀
No significant differences were observed between the two groups . ⠀
A slightly higher lean mass was found in the Omega-3 group. ⠀
Also, an increase in 1 half-squat repetition max was there in the Omega-3 group but not in the placebo group. ⠀
🔍 Overall there are not strong evidence on strength and body composition, but the benefits piled up from all the recent meta-analysis are enough to seriously consider supplementation in your diet for health reason.
When was the last time you kicked back, did absolutely nothing and investigated what it feels like to be bored? It may surprise you to learn, that avoiding boredom, staying busy & working longer hours won't help you achieve your goals faster. In my latest blog, I'm sharing 3 simple ways to slow down your life and mind. Click the link in my bio, or retype this link: https://www.wakeupkate.com/blog/why-the-time-to-slow-down-is-when-you-dont-have-time & read the full post (1 minute read). In gratitude, Kate
Mmmmm 💛 This morning I woke up sluggish, so I made myself a smoothie with pineapple, fresh ginger, turmeric, cinnamon, cardamom, and coconut milk. 🍍••••••••••••••••••••••••••••••••••••••••••••••••
The combination of these ingredients is a concoction wonderful for your health! It decreases inflammation in the body, balances the hormonal and synaptic flow of your brain, strips away toxins in your systems, and gives you natural, long lasting energy that you won't crash from.🤸🏼♂️👌🏼
Trying to perfect our sourdough skills ••• This is only the second loaf we've made and we definitely haven't aced it but the house smells good and there's breakfast in our bellies 👩🏻🍳👨🏻🍳 Thank you @organic.ash for your recipe
Ive been eating out a lot more than normal over the past week or so. While ive been eating good plant based food the reality is im consuming a significantly increased amount of sodium. Ive definately been a lot more thirsty.
The other effect is that ive got leftover veggies etc to use up. So what do you do? Add veggies, beans, rice and spices. Top with a drizzle of bbq sauce and done.
As a sidenote, these were the best potato wedges ive ever made! Prefection 👌
Alimenta o teu eu✨💕
Mima-te muito! 😉
Creme de banana e papaia
4c. sopa iog. vegetal natural
1 c. chá maca
Misturar tudo num processador ou na bimby.
Super simples e delicioso 😋
Não queremos que acabe e então cada colher que se leva à boca é lentamente saboreada. 😋😋😋 #eatclean#eatmindfully#deliciousfood#healthyfood#healthybody#healthymind
Workout discipline while traveling ✈️🚄⠀
This is a such an important part of nowadays healthy and one of the reason I opened this instagram page.⠀
🎙 Today I listened to the @timferris podcast episode 275 hosted by @jockowillink will link the episode in the bio.⠀
📚 Jocko, former NAVY SEAL for 20 years and co-author of "Extreme Ownership" together with Leif Babin. ⠀
His content on “get things done”, stop procrastination and take ownership is amazing.⠀
He also just released a new book called "Discipline equals freedom, Field Manual"⠀
📝 In this book, Jocko share his lifestyle hacks, workout routine and the crazy discipline that he put in basically everything he does. ⠀
🛩 Jocko is also a consultant and travels quite a lot. He gives some good ideas and trick on how to get a good workout in hotel gyms or even parking garage!⠀
The one that I wanted to share, its the simplest of all, which doesn't mean the easiest... 😬⠀
When you have just an hotel room and less than 20min. he suggests this:⠀
-100 burpees ⠀
- 60 sec rest⠀
- 100 burpess ⠀
He said: "sometimes I just do a quick workout to maintain the discipline, get some level of workout and get the blood flowing"⠀
I totally like the concept and happy to test it on the field! ⠀
🏋️♀️ What is your favorite "on the road" workout? Leave in the comment below!
Last night I started watching #earthlings and it was just as difficult as I thought it was going to be. I have only watched about 1/3 so far but I felt physically sick and these kind of gruesome images make me light headed so I had to stop. Ill watch more tonight. Have you seen it all the way through? How does it make you feel?
Breaky was of course @alpinebreads with alond butter, seasonal berry jam and coconut flakes.
I'm loving this in between weather. Soon it'll be too cold to sit outside so I'm soaking up every minute I can get.
The more you get away from technology & into nature, allowing your mind & body to experience freedom, the more the spirit will benefit.
Allow yourself to feel the space between the air. Breathe in the freshness of it. Invite the peace & creativity within it to inspire you & lift you up
Just an example of a days food 🙌 ➡ No restrictions, no counting calories or macros just eating food I love to eat and enjoy😉 So often I see the majority of people overthink, complicate and confuse themselves when it comes to food! Unless you are a professional athlete or on prep for a competition, whether it be bodybuilding, powerlifting, triathlon or marathon etc you don't need to stress so much about carb cycling, hitting your macros, cheat meals, refeeds etc etc !! Basically move more, be active and try to eat nutrient dense, whole foods the majority of the time and always leave room for a treat 😉 Eating well balanced meals, as in a lean source of protein, some fats and a carb source, 3 to 4 times a day and not restricting yourself from some chocolate or a doughnut, you won't go far wrong😉 My mission is to educate as many as I can to change the 'diet culture' ! Who wants to spend the rest of their life always counting.... calories, macros, points, syns , the list is endless ... I sure as hell don't 😂 I love food too much !! Don't get me wrong, there are times when I think it's helpful to track food for a period of time but mainly just to educate ourselves, become familiar with portion sizes and understand what the nutritional value of food is!! So please stop over complicating Food !! If you feel you would benefit from some nutritional coaching contact me here or 📧 email me firstname.lastname@example.org 😊. #nutritioncoach#enjoyfood#stopcomplicatingit#movemore#eatwell
I tried something new today! 🤗🌈✨ I usually stick to mat yoga because my brain lives where the birds fly, but it was surprisingly grounding to allow myself to play mindfully with the air element. Not only that, but welcoming new moments where I may have said "I can't" in the past and instead saying "I CAN". 🌺
The Southern Grit Bowl from @gnomecafechs 🤤😫🌱 a vegan cafe here that serves up breakfast and lunch dishes 🤓 this beauty is geechie boy grits, sautéed kale and portobello “bacon” 💃🏼💃🏼💃🏼 left this adorable cafe feeling light and energetic (despite working all night 🙄), and I can’t help but believe that this meal being dairy-free is partially responsible. Cows milk contains lactose - a sugar that our bodies break down with the enzyme lactase so that we can digest it. HOWEVER, we are not all built with the same lactase-producing capabilities, therefore some of us don’t break down 100% of the lactose we consume. This gives lactose the chance to travel all the way to the large intestine, where bacteria break it down...producing....GAS. Hello discomfort & bloating! ❌ If this sounds like a regular occurrence for you, maybe a swap to almond or coconut milk is worth a try 😉 #guthealth#veganmeal#eatmindfully#breakfast#eattheearth#healthylifestyle#plantbased#plantbaseddiet
More diapers for our little wildflower! I didn't get many prints with Rowen cause I knew we'd be reusing them for our 2nd (even though she'll be rocking his old dinosaur print & captain America ones like a boss). This go around I've got a little more freedom with it. I LOVE LOVE LOVE the feathery one!
One of the cheapest & biggest meals that we have had on our travels: An all you can eat vegetarian buffet tucked down the end of the Night market here in Luang Parabang, Laos. 🌱😍🙌
Fill a plate for 15,000 Kip, which is equivalent to $1.80 US . 😳🙏
I often get asked if it is hard finding decent vegan food on the road & it’s coming across places like this that make me so excited to say nooo it’s pretty darn easy! You just have to have a little bit more patience, perseverance & enjoy the adventure of scoping out delicious vegan food places such as this one. 💚💚💚
Stress 😨 can have similar to eating high fat food!⠀
In the last years more and more studies are coming out to evaluate the effect of stress on the overall health. ⠀
👩🔬 A new paper published in Nature Scientific Reports, looked specifically at the effect to the digestive system.⠀
The study was conducted on mice 🐁 at Brigham Young University, you can find the link in the bio of @HealthyAway profile.⠀
- They took a large group of 8 week old mice, both female and male⠀
- Half of them were fed with a high-fat diet. The other half kept lean⠀
- After 16 weeks, all mice were exposed to some stress⠀
📊 The Findings:⠀
- The stressed female lean mice had the gut microbiota, which indicates the health of the gut, similar to the one of the fat mice. ⠀
- The male mice had no differences in their gut micriobiota, but they were anxious and also decreased their activity level because of the stress. ⠀
📝 Discussion: ⠀
Research believe that this study can have similar implication to human, as many study in mice have demonstrated. ⠀
The difference in anxiety and rates of depression that women experience in society comparing to men are still not fully understood. ⠀
Understanding the biological response to stress can crucial to bridge this gap. ⠀
Teaching what I love is one of the most healing and energizing experiences I get to enjoy. 🤗🙏🏻 In one of my trainings, I heard that each class we teach stems from some sort of healing that we as teachers need to navigate through. Lately, this has proven to be correct and rewarding. ✨
Yesterday, my partner of 6 years traveled to North Carolina to begin a new chapter in his life. He's there for an indefinite amount of time, but our love is stronger than ever. This decision required both of us to face some pretty heavy fears, but all stemming from unconditional love. Hugging him and saying "see you later" was one of the hardest things I've had to do to this day.
After I dropped him off at the airport, I went home for a quick R&R sesh and headed to teach class. I also remember hearing a piece of advice from another teacher... "When you really don't want to teach class, that's when you SHOULD." This was ringing in my head as I reluctantly headed to the studio. My head was buzzing and cyclical thoughts were fighting to live, so I decided to base my class on healing the heart, throat, and third eye chakras, allowing for free communication between the heart and the head. 💚
My class flowed out of me and I couldn't help but feel overjoyed to be teaching it. Instead of wanting to cry in sorrow, I wanted to cry for happiness (but I saved that for after class). Diving head first into a wave can be nerve-wracking and a little cold, but once you do, it's refreshing and playful. 🌈🌊
For some reason this week I just really wanted TOAST 🍞 ••• this adorable ensemble was completely inspired by @carolines_kitchen recipe! ••• loving the fall feels here and it’s filling and nutritious ☺️ HOW TO: 1️⃣ Roast butternut squash fries at 425 for 15 min with cinnamon, sea salt, and garlic powder. 2️⃣ Cook down an entire bag of kale in @earthbalance and minced garlic, I added garlic powder as well. 3️⃣ Toast up a piece of sprouted bread, then slather on @kitehillfoods chive almond spread, stack on the kale and squash, and add walnut pieces and basil! Broil until desired toastiness level is achieved 🤓. Probably one of the best pieces of toast. Ever. 🖖🏽 #eatmoreplants#plantbaseddiet#plantbased#fallfoods#toast#eattheearth#eatmindfully
New study on Intermittent Fasting!📚⠀
For those of you not familiar with it, Intermittent fasting (IF) is a dieting pattern or nutrition strategy that involve cycles of fasting and non-fasting. ⠀
📉 It can be done during a calorie deficit but not necessarily.⠀
🕕 There are different combinations possible, like fasting one/two days a week or fasting 16-18 hours a day etc.⠀
🔬 A new research published in the journal Cell Research looked at the effect of fasting on the metabolism. ⠀
🐭 They used two different group of mice for a sixteen week experiment: ⠀
- The first group was fed for two days in a row and then one day fasting⠀
- The second group was fed everyday⠀
- The calories fed were the same for both groups. ⠀
📊 The results are extremely interesting. The IF group showed lower weight but also a different body fat composition with increased brown fat tissues, known for burning energy and producing body heat.⠀
👨🏻🔬 They basically proved that intermittent fasting help the browning of white fat tissue. ⠀
This is important because white fat is the "bad" fat, associated with health related risks like development of obesity and type 2 diabetes.⠀
All of this, eating the same amount of food during the period! ⠀
More and more evidence are backing up IF lately. It's clear that this can become a good strategy in the search of healthy aging and the fight against obesity.
Take a moment to drop in with me...✨
I began the practice of yoga 6 years ago underneath a wise tree with a wise woman guiding me. This day, seeds were planted that, before, didn't seem to exist. The magic had faded, right? I was in for a surprise from my spirit. Since then, the practice, perspective, and personal tools have allowed me to feel self-empowered, inspired, and infinitely creative! Not only that, but DEEPLY uncomfortable. This is where I have seen my biggest growth - in the thick of the mud.
Over the last 4 years, I have taken two different RYT-200hr trainings that have opened up portals for me, such as shamanism, guided journeying, women's work, breathwork, meditation, mindful eating...INFINITE magic. Shamanic practices have integrated into my daily yogic practice, which led me to my most magical opportunity yet - a mystical yoga training based on the shamanic medicine wheel. I'm in AWE of this synchronicity.
In November, I'm embarking on a solo journey to Lago Atítlan in Guatemala to drop into this mud and spend time soaking in it. The @mysticalyogafarm by @schoolyogainstitute has called to me from this beautiful, sacred land. True presence of the self is cultivated here, as well as community, serenity in chaos, and elemental living. When I go, I will be eating vegan with no caffeine, alcohol, marijuana, or anything that may be helping me hide ANYTHING else. Time to devote to self love.
With this grateful, humble acceptance, I have had to release and transmute so much of what I had been holding onto. As cold and tough as this mud is, I'm so grateful to feel the earth. To feel a struggle. To feel a victory. To feel ALIVE.
See you in two weeks, Guatemala 🙏🏻🌈💚
Eating #plantbased doesn’t look so bad, now does it? It’s day 2 of the 21 day challenge and we’re already learning and eating so much! If you wish you joined the program but totally forgot- DM us and we’ll add ya to the list, just a day late (no worries). Oh, and you don’t have to live in #Austin to join, it’s all coached online! #buddhabowl#yum#amiright
Late lunch cause my other little one had an appt while big brother was in the hospital. Approximates for a hospital taco salad... •Lettuce - 0sp
•Taco Meat - 3sp
•Corn - 1sp
•Sour Cream - 1sp
•Shredded Cheddar Cheese - 2sp
•Strawberries - 0sp
Have you ever seen this awkward of a picture of a spoonful of food??? ME EITHER 🤗 but #outsidelightingtho ➡️ this C A U L I F L O W E R M A S H is scrumptious. First time making this so my measuring was just intuitive and may need some tweaking. Step 1️⃣: soak 1/2 cup cashews in water for a couple hours. Step 2️⃣: cook a bag of @traderjoeslist frozen riced cauliflower and shake in some garlic powder. Step 3️⃣: add cooked cauli, drained cashews, 1/4 cup nutritional yeast, a couple of tablespoons (just to get it moving in the blender) of unsweetened almond milk, and salt and pepper to taste. I sprankled @traderjoeslist Everything But The Bagel seasoning on top because I put it on literally everything. Have a great Tuesday!! Add this recipe into your lunches or dinners like I did this week 👋🏽🌱 #eatmoreplants#eattheearth#plantbased#plantbaseddiet#vegan#eatmindfully#eatveggies
Besides exercising, eating habit is sth I also need to change. I've been trying to stop snacking on unhealthy and sweet foods/desserts for about two weeks now. I would still hv a bite or two of chocolate or cake at times, but I've generally been eating much better. I realized that not skipping meals, eat mindfully and learn to listen to ur body more are all so important! By doing all of these, I've stopped binging for 10 days now!
So instead of gyming today, I went to play basketball with my friends for half an hour. Got home and made myself a glass of berries smoothie and had it with a small plain bread roll bc I was starving! After hving tht, I felt so bloated and couldn't hv any more food for dinner so I decided to skip my last meal of the day.
My stomach started rumbling at 8:30pm and my hands started shaking. I honestly didn't plan on eating at that time bc it was kinda late. Then around 9:30pm, I couldn't take it anymore and sprinted to the kitchen and grabbed the first thing I saw - a custard bun! Tht didn't satisfy me enough so I went on and had another pork bun. And yes, I wrapped it up with dessert which was 3 tablespoonfuls of vanilla beans icecream.
Took me long enough to finally understand that I SHOULD NEVER SKIP MEALS! But well, I'm going for a swim tmrw to burn these off PLUS I'll be eating good again asa I wake up :) Gotta keep my mind away from the negativity to be able to hv positive behaviors and make smart choices!