I have had many clients who are athletes but find that their overall lifestyle has become sedentary.  Our society has, in general, been heading toward a more sedentary lifestyle.  For many people their jobs are often spent at a desk and computer for at least eight hours a day.  Research shows that vigorous exercise does not make up for an overall sedentary day.  Our bodies are designed to move!  Here are some quick tips to stay more active:

• stand up at your desk every 15 minutes
• walk around the office for one minute each hour (carry a clipboard, walk around and count the light bulbs…you will even look like you are working)
• take the stairs at work
• park farther away at work or the grocery store
• incorporate strength training (such as bodyweight exercises) in your fitness routine:
  • do squats to reach down and empty the dishwasher
  • skip a step when going up stairs – turns your steps into lunges

Staying more active overall will help you to stay more flexible and stable (which help us avoid muscle tightness and soreness).  Move more; “live more!”

Helping you live more! 

The post The Inactive Athlete appeared first on Minnesota Hockey Magazine.

Eliminate sugar and watch your performance improve!

1. Don’t add it to foods (i.e. cereal, coffee).
2. Don’t be fooled by “healthy sugar” disguises:  brown sugar, turbinado sugar, raw sugar …as far as your body is concerned they’re all basically sugar!
3. Reduce/eliminate processed carbohydrates:  foods like breads, bagels, most pastas and snacks are made from grains that are processed into flour which is converted to sugar in the body very quickly and will be stored as fat!
4. Watch out for “fat-free” snacks:  fat-free doesn’t mean calorie-free, and often it’s loaded with sugar.
5. Read Labels:  know what you’re putting in your mouth!
6. Beware of artificial sweeteners (“NutraSweet/Aspartame, Splenda/Sucralose, Equal”):  they are linked to a number of health problems including headaches/migraines, nausea, abdominal pains, fatigue, sleep problems, vision problems, anxiety attacks, depression, asthma, and chest tightness.
7. Limit fruit:  fruit should be limited to 1-2 servings per day.  Fruit contains sugar, but does have nutrients and fiber.
8. Eliminate fruit juice:  it’s just the fruit sugar with none of the fiber and less of the nutrients that are found in the fruit itself.

Healthy sweeteners include things like honey, pure maple syrup, coconut, and stevia.

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Eliminate Sugar from Your Diet appeared first on Minnesota Hockey Magazine.

Home-Made Sports Drink

(makes about 1 quart)

• 3 ½ cups water
• 4 Tblsp. raw honey
• ¼ tsp. Himalayan sea salt
• juice of 2 lemons or limes (or one of each)

This is a tasty and healthy alternative to store-bought sports drinks for those days when you are exercising for long periods or in extreme heat conditions!

(Another great option for a sports drink is coconut water.  It contains more potassium per serving than a banana and is one of the highest known sources of electrolytes!)

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Sports Drinks: Healthy or Hype? appeared first on Minnesota Hockey Magazine.

1. Follow my PFF Rule (include Protein, Fat, & Fiber in every meal to feel satiated).
2. Begin your meal with raw food (even just a bite or two); the live enzymes in raw food help promote digestion.
3. Use a small plate; a full plate will be less food.
4. Give yourself rules before you get to a party (i.e. having just one drink, just one plate, etc.)
5. Start with veggies, lean meat, etc, leave bread for last (or avoid altogether).
6. Bring along a healthy dish like hummus & colorful veggies displayed on dark green lettuce leaves.  It’s healthy and looks great!
7. Eat slowly (food digests better and you’ll feel full sooner).
8. Put your fork down between bites.
9. Take time to converse with others; you will probably eat less food.
10. Avoid overdoing it on alcohol and fancy drinks which contain sugar and tons of calories.

The holidays are a time of celebrating with those we love.  They are time of sharing old memories and making new ones.  They are a time of love and joy.  However, as the holidays approach, many people start to feel anxious as they recall their past experiences of overeating and weight gain.  Here are my tips so you can enjoy the holiday season without guilt…and without sabotaging your weight and health!

Hummus

(blend all ingredients till smooth)

• 1-16 oz can of chickpeas, rinsed and drained
• ¼ cup water
• 2 Tblsp. lemon juice
• 1 ½ Tblsp. tahini
• 2 cloves garlic, crushed
• ½ tsp. Himalayan salt
• 2 T olive oil

Great as a dip for veggies or tortilla chips!

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Jill’s Top 10 Holiday Eating Tips appeared first on Minnesota Hockey Magazine.

My favorite post-workout meal is a smoothie, which is very easily digested and the nutrients can be absorbed quickly by your body.  Of course, your post-workout meal does not have to be a smoothie, just keep my “PFF Rule” (always include Protein, Fat, & Fiber in a meal and/or snack) so you are properly refueling your body.

· 1 cup frozen berries

· 2 Tbsp. chia seeds

· 1 scoop of Dutch Greens (jilltiffany.com)

· Add kefir to desired consistency (replenishes healthy bacteria), or almond/rice milk, or 100% fruit juice

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post The Post Workout Meal appeared first on Minnesota Hockey Magazine.

• PFF Breakfast Example: oatmeal with almonds and ½ cup blueberries
• PFF Lunch/Supper Example: Baked fish with a salad and steamed broccoli

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post “PFF Rule”™ – Fueling Your Body appeared first on Minnesota Hockey Magazine.

Bleu-Cheese Sweet Potatoes

• 2-3 Lg. sweet potatoes, peeled & cut into thin wedges
• 1 small sweet onion, chopped
• 2 T. coconut oil, melted
• ½ t. salt
• ¼ t. pepper

Toss to combine & place in single layer on cookie sheet.

Bake at 350° for 30-35 minutes or until tender.

DRESSING

• 2 T. balsamic vinegar
• 1 ½ t. honey
• 1 t. minced garlic
• 2 T. olive or coconut oil
• 1 T. fresh Bleu cheese

Mix together, pour over potatoes; garnish with extra bleu cheese on top and caramelized pecans (below).

CARAMELIZED PECANS

• 1T. butter
• 1T. coconut sugar
• ¼ t. Himalayan salt
• ½ c. pecan pieces

Melt butter in small skillet, add rest and cook 2-3 minutes until pecans are coated. Remove from heat & spread on foil to cool; break apart when cooled and sprinkle on top.

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Bleu-Cheese Sweet Potatoes appeared first on Minnesota Hockey Magazine.

• 1 T. coconut oil
• 2 cups chicken breasts, cubed
• 1 large onion, chopped
• 1 green pepper, chopped
• 1 cup chicken broth
• ¾ c water
• 4 t. chili powder
• 1 t. cumin
• ½ tsp garlic powder
• 2 cans of cannellini beans (‘white kidney’) rinsed/drained

Sauté chicken and onions in oil on med-hi heat. Add green pepper and cook 1 min.

Add remaining ingredients, heat to boil, and then reduce to low and simmer 15 minutes (or longer on very low heat to infuse flavors more).

(Can make and freeze extra – or make smaller recipe to fit your family size.)

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Chicken Chili appeared first on Minnesota Hockey Magazine.

Easy to make ahead and freeze – great when you’re ‘on the go’!

• Put 1 Tblsp regular rolled oats in each muffin cup
• Add 1 Tblsp blueberries (or any fruit you like) to each cup
• Add 1 tsp chopped nuts to each cup
• Beat together 4 eggs, 1 tsp cinnamon, 1 Tblsp maple syrup, pinch of Himalayan salt. Pour egg batter evenly over top of each muffin cup.

This recipe makes 6 muffins; double the eggs, cinnamon, syrup, and salt to make 12 muffins.

Bake at 350 degrees for about 22 min; until egg is set.

This is a great recipe to experiment with! Try different fruits, nuts, spices (i.e. nutmeg), or use honey instead of maple syrup.

Love cinnamon? Add more! Cinnamon has anti-viral properties and it helps control blood sugar levels.

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Energy ‘Breakfast’ Muffins appeared first on Minnesota Hockey Magazine.

Fermented Foods: such as kefir, natto, kimchee, miso, tempeh, sauerkraut, and olives.

Raw Organic Eggs from Free-Range Chickens: blend in a smoothie with kefir and berries.

Grass-Fed Beef: high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA (conjugated linoleic acid – a fatty acid that is 3-5 times higher in grass-fed animals than grain-fed animals and is an immune system enhancer).

Coconut Oil: contains lauric and caprylic acids which have anti-viral properties.

Blueberries and Raspberries: very high in antioxidants and low in sugar.

Garlic: anti-bacterial, anti-viral, and anti-fungal.

Turmeric: an anticancer agent high in anti-oxidants; 5-8 times stronger than vitamins C & E.

Cinnamon: powerful antimicrobial agent—found to kill E. coli and many other bacteria.

Chlorophyll (found in green plant foods)

Chlorophyll binds to toxins, such as mercury, and carries them out of your system. It helps you process more oxygen, cleanses your blood and promotes the growth and repair of tissues.

Mushrooms (especially Reishi): are rich in protein, fiber, vitamin C, B vitamins, calcium and other minerals.

Mushrooms also contain powerful compounds called which have long been known for their immune enhancing properties. They are notable for their ability to activate/modulate your immune system through a variety of mechanisms. For example, they bind to macrophages and other scavenger white blood cells, activating their anti-infection activities.

Immune-Boosting Supplements:

Vitamin D: concentrations of vitamin D in the blood stream are associated with good health and strong bodies. Vitamin D is also shown to improve:

Krill Oil (contains a powerful antioxidant called astaxanthin) and is believed to support:

• cardiovascular health
• healthy cholesterol levels
• healthy triglyceride levels
• normal brain function
• healthy blood sugar and insulin levels
• healthy joints
• concentration, memory, and learning

Beta Glucans are believed to support:

• healthy immune functions
• healthy cholesterol levels
• cellular mobilization
• control of mild allergies

Helping you live more!

The information in this document and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT (Clinical Nutritionist & Certified Personal Trainer). Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

The post Boost Your Immune System appeared first on Minnesota Hockey Magazine.