The deadlift is one of the most functional movement patterns that we can train. At some point in your life you’ll find yourself needing to pick up a heavy object, and deadlifting teaches you how to safely and efficiently accomplish that goal. The Deadlift engages almost all of the muscles in the body to varying degrees, and therefore results in significant gains in overall total body strength. Most people spend too much time in a seated position, and because of this have a weakened posterior chain (rear musculature of the body). The deadlift specifically targets the posterior chain, and thus “wakes up” all of those muscles that tend to “shut off” when one sits for large periods of time day in and day out. If there’s one exercise that you’re going to do, make it the dead lift!
Functional Reading - tips, tricks and info we think you'll enjoy.
Fiber may sound boring, but it’s actually really magical stuff. It makes up the cell walls of plants, and although it is considered to be a carbohydrate, it can’t be broken down into energy (or calories) by the human digestive system. When we eat high-fiber foods, the fiber takes up space in our stomach and helps us to feel full without adding to our overall caloric load. It also slows down digestion, leading to steadier energy and blood sugar levels, lowers “bad” cholesterol, and helps to promote regular and healthy elimination. And because fiber is found only in plant-foods like fruits, vegetables, beans, nuts, seeds and whole grains, high-fiber choices also tend to be packed with vitamins, minerals, and phytochemicals. Adding fiber to your diet (preferably in whole food form) is one of the single best strategies for weight loss and prevention. Aim for 20-35 grams of fiber per day. If you aren’t even close to that right now, increase fiber slowly over several weeks to prevent gas, bloating and diarrhea. And don’t forget to hydrate!
If you would like to learn more about integrating fiber into your diet, get in touch with our nutrition team at email@example.com or 781.786.6079
These delicious patties are wonderful any meal of the day. I often recommend them to clients who want an easy “non-egg” protein option for breakfast, but they are equally great as an addition to a lunch salad or with some veggie sides for dinner. Ground turkey is a lean protein option, and the addition of fruit and vegetables to these patties makes them a great choice both for your heart and your waistline. Double the recipe if you like to cook once and eat twice – these freeze well wrapped individually in plastic wrap. This recipe is adapted from Rebecca Katz’s lovely cookbook One Bite at a Time.
Want to satisfy your sweet and chocolate cravings with a snack that will keep you satisfied for hours? Try this chocolate cashew chia pudding. It is naturally sweetened and packed with fiber and healthy fats from the cashews and chia seeds.
Nutrition Information: 218 calories; 11 grams fat, 0 grams saturated fat; 7 grams protein; 30 grams carbohydrate, 9 grams fiber, 16 grams sugar from dates, 0 grams added sugar. Note: for 1 teaspoon maple syrup, add 6 calories and 1.4 grams added sugar.