posted by | on blog | Comments Off on Build A Stronger Body!

Let’s build a stronger body, from the inside-out!

As our bodies age we lose muscle and strength. In order to slow the progression of muscle degeneration we need to supplement our bodies with optimal nutrients.

This is where PROTEIN comes into play!

Give Me The Facts:

More than 40% of the body’s protein is found in skeletal muscle. We need this protein in order to maintain body composition, bone health, glucose homeostasis, body weight, and overall health and function.

How Much Are We Talkin’ Here?

The Recommended Daily Allowance is 0.8 grams of protein / kilogram of body weight / day. However, higher levels are needed for older adults to maintain optimal health, 1.0-1.2 g/kg/day is a more accurate recommendation.

Where Can I Get This Protein?

For the most well-balanced diet choose complete proteins! Complete proteins consist of animal and soy proteins. Most plant based proteins are incomplete and lack the essential nutrients needed for human growth and development.

When Should I Eat This Protein?

On average, adults tend to ingest 46% of their protein intake during dinner and less than half of that amount during breakfast. For optimal health benefits ingest equal amounts of protein between your three main meals!

Example:

Perry weighs 200lbs.

Perry should consume ~90 grams of protein every day or about 30 grams per meal.

Use this equation to determine how much protein you should eat per day!

(Your weight) / (2.2) = your weight in kilograms

(your weight in kilograms) * (1.0) = total amount of protein to consume each day

posted by | on blog | Comments Off on Let Nature Do The Healing

Our warm summer days are quickly coming to an end… take in these last few weeks of sunshine and prioritize nature every single day- in how you move, how you eat, and how you relax.

Get Your Hands Dirty
Whether you’re growing a garden or picking a flower- dig in and get grounded with the earth.

Choose Whole Foods
Eat the rainbow! Pick food that is fresh, natural, and hasn’t been processed.

Get Your Feet Wet
Whether you’re floating or unwinding on a dock, rest easy and let the tide wash away your troubles.

Exercise Outside
Suck in the crisp, fresh oxygen outside to switch up your routine.

Soak in the Sunshine
Get your daily dose of Vitamin D in just 10 minutes of sunshine.

Play With Your Pets
Share the love with your furry friend and let your body take care of the rest! Petting an animal can help your body naturally increase the stress-reducing hormone oxytocin.

Wander in the Woods
Get your steps in while letting the scents of cedar, cypress and pine reduce your stress and boost your mood.

posted by | on blog | Comments Off on Earn Your Strength In the Gym, Not Your Food!

If you want a sustainable lifestyle that will unlock your potential and supercharge your wellness; fuel your body to increase your performance, rather than increasing your performance in order to fuel your body. Read more

posted by | on blog | Comments Off on February is American Heart Month!

Saratoga Health and Wellness Celebrates American Heart Month!

February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of heart health. 

What can you do? Help us raise awareness for Heart Month!

  • Purchase a Red T-Shirt from our front desk.
  • Become a lifesaver. Watch this one-minute Hands-Only CPR video from the American Heart Association to learn how to save a life.
  • Share this post with your family and friends!

Thank you for your support of healthier lives, free of cardiovascular disease and strokes

posted by | on blog | Comments Off on Happy National Popcorn Day!

The New Year is in full swing and we’ve all been CRUSHING our vows to begin/maintain a healthful lifestyle! BUT- lets be honest… we all think about those tempting treats and sweets we’ve hidden out of sight. These foods have given snacking a “bad rap”, when in reality snacking is just as important as eating 3 well-balanced meals a day.

Mindful snacking is healthful snacking. Consuming one snack in between each “main meal” will keep your body fueled throughout the day. The key is to choose foods that are high in protein and fiber to prevent feeling ravenous when meal time comes around.

Opt for these snacks to tackle the cravings!

Crunchy-Salty: 3 cups Air Popped Popcorn with a pinch of Sea Salt

Popcorn is a whole grain that provides 31 calories per cup. In order to get a full serving of whole grains, you need to eat three full cups. Popcorn is also high in fiber, very low in fat, and contains no salt or sugar.

Smooth-Salty: 4 oz low-fat cottage cheese

Smooth-Sweet: Banana with 1 tbsp Peanut Butter

posted by | on blog | Comments Off on New Years Resolutions…You’re Doing It Wrong.

Often our resolutions come from a place of judgement & discontent with who we are or what we look like, so we resolve to make ourselves better. Stop…you’re doing it wrong! Read more