The “Re-Fuel” Window

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the “refuel” or “anabolic window.” The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn’t getting energy from food—we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don’t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you’re ready. These guys hate being alone, so they huddle together and call their new group “glycogen.” Then, when you do end up needing a boost of energy—to crush your next camp, for example—the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen “storage facility” empty. Our job is to fill that storage container back up, which requires protein and carbohydrates.

Not every workout is created equal—even Burn Boot Camp’s weekly protocol balances strength and high-intensity cardio days. That being said, it is something to consider when choosing your post-workout fuel. After an intense workout, you want to make sure to get protein and carbs with foods like smoothies or an apple and peanut butter. If you need inspiration, check out these recipes:

After a strength-based workout, adding a scoop of protein to some water or your milk of choice is a great way to make sure you don’t miss the anabolic window. Try to use a high-quality protein powder that is minimally processed for maximum absorption. Some key things to look for on the label:

• Contains zero artificial flavors, colors, sweeteners or preservatives 
• Non-GMO
• Grass-fed, non-denatured whey 
• More than 20 grams of protein per serving 

Two options we love that meet all these requirements : 

• Chocolate Protein Powder
• Vanilla Protein Powder

The International Society of Sports Nutrition suggests active people aim for an overall daily protein intake of between 0.64 and 1 grams per pound of body weight—for example, a 150-pound active person needs roughly 95 to 150 grams of protein per day. If you find that you are falling short of the recommended amount, a serving of AfterBurn protein powder will give you 23 grams per serving.

10 Ways to Use Protein Powder

• Coffee 
• Smoothies 
• Yogurt 
• Oatmeal 
• Pancakes 
• Cookies 
• Brownies 
• Shakes
• Added to Milk
• Waffles 
• Cake 

If you are feeling adventurous, these Burn recipes are so delicious, you won’t believe they pack a protein punch:

• Funfetti Afterburn Protein Bars
• Baked Maple Protein Oatmeal
• Protein-Packed Afterburn Pancakes
• Giant Triple Chocolate Protein Cookie
• Sugarless Sugar Cookies with Whipped Protein Frosting

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Chelsea Morrow

It’s easier than you might think to whip up meals that are healthy, delicious, and quick! Below are my top five cooking tips for making healthier meals!

 1. Make Your Own Salad Dressing and Sauces

Most conventional salad dressings and sauces are filled with unhealthy vegetable oils, processed sugar and artificial additives. These ingredients provide no nutritional value, add unnecessary calories into your diet and, when cooked with regularly and unsparingly, may hold you back from reaching your health and fitness goals. They can easily turn your meal from healthy to unhealthy in seconds.

Why not make your own nutrient-dense salad dressing and sauces that provide you with amazing health, weight-loss and muscle-building benefits?

Here are some quick and simple ways to whip up your own:

With countless options of flavored hummus available—roasted red pepper, chipotle, caramelized onion, olive tapenade, basil pesto, Mexican black bean and so many more—it’s a flavorful replacement for any salad dressing or sauce! Add a dash of water to 2 to 3 tablespoons of hummus and stir until a salad dressing–like consistency is reached.

Tahini is another great option that provides a boost of protein and a nourishing source of dietary fat. Just how peanut butter is made from ground peanuts, tahini is made from ground sesame seeds, with a much smoother and creamier texture. Drizzle 1 to 2 tablespoons over your prepared dish and throw in some fresh herbs, such as dill, basil, cilantro or parsley, and you have delicious, healthy meal.

The simplest way to replace salad dressing and sauces is with infused olive oil. You can find different flavors like garlic, sun-dried tomato, Italian herb, white truffle, chipotle and basil at your local olive oil store, Amazon and Thrive Market. Remember: One serving size of olive oil is one tablespoon!

All of these healthy salad dressing and sauce alternatives are perfect for drizzling over your salad, pasta, roasted vegetables or chicken.

 2. Cook With Different Spices and Herbs

It’s possible to eat chicken, broccoli and rice every single night without getting bored! You don’t need fancy sauces, added salt and loads of butter or cheese to make your meals taste great. Whether you are in the mood for Mexican, Indian, Asian or Italian, you can satisfy your craving with herbs and spices to cook a delicious, healthy meal. There are countless combinations of dried and fresh options that will easily transform your dish into something new and exciting every night, while keeping it clean and healthy!

Here are some simple ways you can take advantage of herbs and spices to cook a healthier meal:

Make a healthy salad with fresh herbs. Fresh basil, parsley, dill and cilantro are readily available at most local supermarkets. Add as much as you want to your salad with a healthy fat such as avocado, organic extra-virgin olive oil or tahini.

Stir-fry or roast your vegetables and protein with these different blends of dried spices and herbs:

Mexican: 2 tbsp. paprika, 2 tbsp. no-salt-added chili powder, 1½ tsp. onion powder, 1½ tsp. garlic powder, 1½ tsp. ground cumin, 1½ tsp. ground black pepper, ½ tsp. cinnamon (optional)

Italian: 1 tbsp. oregano, 1 tbsp. thyme, 2 tsp. basil, 1 tsp. rosemary, 1 tsp. sage

Indian: 2 tbsp. curry, 2 tbsp. cumin, 2 tsp. turmeric, 2 tsp. ground coriander, 1 tsp. ground ginger, ½ tsp. cardamom, ½ tsp. ground cinnamon

Moroccan: 2 tsp. ground cumin, 2 tsp. ground ginger, 1 tsp. black pepper, 1 tsp. ground cinnamon, 1 tsp. ground coriander, 1 tsp. ground allspice, ½ tsp. cayenne, ½ tsp. ground cloves

Asian: 2 tbsp. onion powder, 2 tbsp. garlic powder, 1 tbsp. ginger powder, 1 tsp. black pepper, 1 tsp. red pepper flakes (more or less to taste)

BBQ: 2 tbsp. smoked paprika, 2 tsp. black pepper, 1 tsp. ground mustard, 1 tsp. garlic powder, 1 tsp. ground sage, 1 tsp. cinnamon, ½ tsp. allspice, ½ tsp. nutmeg

Chili: 2 tbsp. chili powder, 1 tbsp. ground cumin, 2 tsp. black pepper, 1 tsp. paprika, ½ tsp. garlic powder, ½ tsp. onion powder, ½ tsp. crushed red pepper flakes, ½ tsp. dried oregano, ¼ teaspoon cayenne pepper

Combine the spice blends in a small, airtight contain and shake well. Sprinkle desired amount over your stir-fry or roast and save the rest for later use. These spice blends are perfect for stir-frying ground turkey, chicken or tempeh, vegetables, chickpeas, black beans, rice or quinoa. Or use them to roast chicken, salmon, vegetables or sweet potatoes.

If you don’t have all these spices, go simple by using only one or two to create a healthy meal. Rosemary, basil, oregano, dill, cumin, paprika, garlic powder and cinnamon are all great spices to use solo. Cumin and cinnamon are a great pair for shredded chicken and carrots, and garlic and smoked paprika taste great together on roasted salmon and sweet potatoes. Get creative and keep trying new combinations! 

 3. Include the “Fab Four” in Every Meal

Combining protein, fat, fiber and greens is a surefire way to know you are cooking a healthy meal. When eaten together, the so-called “Fab Four” naturally balance your hunger-related hormones. And not just for an hour: “You’ll be satisfied, full and easily able to last four to six hours without crashing, craving or thinking about food,” nutritionist Kelly LeVeque writes on The Chalkboard magazine’s blog.

Pick one from each of the following four categories and combine for a healthy meal!

Protein: lentils, beans, organic pasture-raised chicken, organic turkey, grass-fed meats, organic, pasture-raised eggs, organic non-GMO tofu and tempeh, wild Alaskan caught salmon, sustainably farmed organic, low-mercury seafood

Fat: avocados, full-fat coconut milk, coconut oil, organic extra-virgin olive oil, nut butters (zero added sugar and processed oils), almonds, Macadamia nuts, walnuts, cashews, pistachios, pecans, Brazil nuts, hemp seeds, chia seeds, pumpkin seeds, sesame seeds, flax seeds, tahini, sunflower seeds

Fiber: lentils, split peas, black beans, lima beans, berries, nuts, brown rice, barley, quinoa, flax seeds, chia seeds, squash, pumpkin, Brussels sprouts, broccoli, chickpeas, sweet potatoes, parsnips, carrots, apples

Greens: romaine, arugula, mixed greens, kale, spinach, Swiss chard, watercress, collard greens, asparagus

There are many more options than what is listed here! Be sure to explore your options and continue to include new foods into your diet.

 4. Clean Up Your Stir-Fry

Stir-fry is the perfect go-to dinner when you are short on time. You throw in some vegetables, a clean source of protein, drizzle with olive oil and you’ve got a healthy meal, right?

While olive oil is a nutritious addition to your daily diet, cooking with it may not be. Olive oil has a very low smoke point; when cooked at high temperatures it loses much of its nutritional value and forms compounds that can be detrimental to your health. It’s also important to keep in mind that one serving size of olive oil is only one tablespoon, and when drizzling it into your stir-fry, you may unknowingly be adding two to three times the recommended serving size. This is a simple mistake that may be leading you to rack up your daily calorie and fat intake.

Try stir-frying with vegetable or chicken broth instead. Begin by adding ¼ to ½ cup to your frying pan and add more if it evaporates before your vegetables and protein are fully cooked. Measure out one tablespoon of olive oil to mix into your stir-fry after you remove it from the stovetop. If you want to stir-fry or cook with oil, your best choices are coconut oil or avocado oil. And don’t forget to keep serving sizes in mind!

 5. Make Cooking Easy!

Cooking healthy, satisfying meals doesn’t have to require a lot of time, ingredients or energy. Using a few simple preparation tricks and having the right foods on hand, you can whip up a healthy dish in seconds. Stocking your kitchen with the following four foods is a fail-proof way to ensure your plate is always filled with clean foods:

Always have ready-to-eat protein in your fridge. Use a crock-pot to prepare shredded chicken, stir-fry a pound of ground turkey or hard-boil a dozen eggs to store in your fridge for your weekday lunches or dinners. When you have a clean source of protein readily available, you can easily get creative throughout the week with the herbs, spices, sauces and vegetables you pair with it. Hard-boiled eggs, or even eggs cooked over easy, can be thrown into a salad or bowl of brown rice for a perfectly balanced meal.

Prepare shredded chicken by placing 4 chicken breasts in a crock-pot with one cup of chicken broth. Cook on high for 3 to 4 hours or on low for 6 to 8 hours. Shred chicken using two forks and store in an airtight container in the fridge.

Prepare 1 to 2 pounds of ground turkey by using a large frying pan and constantly stir until turkey is fully cooked. No oil needed. Store in the fridge in an airtight container for later use.

To make hard-boiled eggs, bring a pot of water to a boil over high heat. Reduce the heat to low, then add a dozen eggs and cook for 7 to 8 minutes. Drain, transfer back to egg carton and store in the fridge for later use.

Take advantage of frozen foods. Always have your freezer stocked with frozen vegetables like chopped spinach, broccoli, cauliflower rice and green peas, all found in the frozen vegetable section at your grocery store. Studies have shown that frozen vegetables are just as nutrient-dense as fresh ones, as they are frozen immediately, preserving many of the vitamins and minerals. You can also find frozen brown rice and quinoa, shaving off a great deal of cooking time when preparing a healthy meal. All of these frozen foods can be reheated on the stove within minutes.

Easy Dinner Recipes You Can Cook in Minutes

Healthy Salads:

Mediterranean Salad

Ingredients: 2 cups mixed greens, 4 oz. chicken, turkey or tofu, ½ cup chopped cucumbers, ¼ cup fresh parsley, ¼ cup banana peppers, ½ cup mashed avocado, ¼ tsp. garlic powder, lemon pepper and salt to taste

Directions: Throw all ingredients together in a large mixing bowl. Thoroughly chop and combine.

Red Pepper Hummus Salad

Ingredients: 2 cups arugula, 4 oz. chicken, turkey or tofu, 1 bell pepper, 3 tbsp. red pepper hummus

Directions: Combine hummus with a dash of water. Stir and add water until a sauce-like consistency is formed. Chop your choice of protein and bell pepper. Mix all ingredients in until thoroughly combined.

Shredded Chicken Recipes:

Italian Bowl

Ingredients: 4 oz. shredded chicken, ½ cup chickpeas, 1 cup steamed kale, ¼ cup Parmesan cheese, Italian seasoning to taste

Directions: Bring water to a boil and toss in a few handfuls of kale. Allow kale to cook for 1 to 2 minutes, transfer to a strainer and drain. In a mixing bowl, combine all ingredients and stir until evenly mixed.

Indian Bowl

Ingredients: 4 oz. roasted chicken, ½ cup lentils, 1 cup packaged cauliflower rice, ⅓ cup full-fat coconut milk, Indian seasoning to taste

Directions: Add cauliflower to a frying pan and stir-fry until it begins to brown. Chop chicken into cubes. Add remaining ingredients to the frying pan and continue to stir-fry for 2 to 3 minutes.

Ground Turkey Recipes:

Mexican Bowl

Ingredients: 4 oz. ground turkey, 1 cup shredded cabbage, ½ cup organic, low-sodium black beans, ½ cup chopped onions, ½ cup chopped bell peppers, ¼ cup mashed avocado, ¼ cup broth, ¼ cup salsa

Directions: Toss ground turkey, black beans, broth, chopped onions and bell peppers into a frying pan. Stir-fry for 3 to 5 minutes or until onions and peppers are cooked. Remove from heat and stir in cabbage. Transfer to a dinner bowl and top with mashed avocado and salsa.

Roasted Vegetable Bowl

Ingredients: 4 oz. ground turkey, 2 cups roasted vegetables, 2 to 3 tbsp. hummus, 1 tbsp. hemp seeds (flavor of choice)

Directions: Preheat oven to 450 degrees. Chop your favorite vegetables into small pieces, place on a non-stick or sprayed sheet pan and roast for 20 minutes. Mix a dash of water with hummus and stir to create a sauce-like consistency. Reheat ground turkey in the microwave or stovetop. Once vegetables are roasted, transfer to a dinner plate, top with ground turkey, drizzle with hummus sauce and sprinkle hemp seeds over top.

Egg Recipes:

Egg White Salad

Ingredients: 4 egg whites, 1 cup mixed greens, 1 cup arugula, ¼ cup chopped onions, 3 tbsp. flavored hummus, 1 tbsp. hemp seeds

Directions: Use hard-boiled eggs or cook egg whites in microwave (separate from yolk, place in a mug and cook for 1 to 2 minutes). Make salad dressing by stirring a dash of water into hummus. Thoroughly mix all ingredients in a large mixing bowl.

Egg and Buckwheat Pasta

Ingredients: 2 eggs cooked over easy, 1 serving buckwheat noodles, 2 cups spinach, 1 cup chopped broccoli, 1 tsp. garlic powder, salt to taste

Directions: Bring water to a boil in a pot. While waiting for water to boil, cook eggs over easy. Once water is boiling, add chopped broccoli and buckwheat noodles. Cook for 5 minutes or until noodles are soft (buckwheat noodles cook very quickly!). Before removing pot from the stove, toss in spinach. Remove from stove and drain. Return to pot and stir in garlic powder and salt to taste. Transfer to a bowl and top with eggs.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

By Chelsea Morrow

We all have health and fitness goals, whether it be reaching our ideal weight, defining our abs or simply feeling better in our own skin. And, we all know eating our favorite treats is not going to get us there.

This leaves us staring at the cookie jar while we angrily rip away at our celery sticks, attempting to stay disciplined. It’s a serious struggle! How are we supposed to enjoy our lives with a constant battle going on inside our heads?

Guess what? Being healthy does not equal deprivation, and deprivation certainly does not equal being healthy! Instead, you can fuel your fitness goals while continuing to enjoy your favorite treats.

The key to establishing lifelong healthy eating habits is finding the right balance. Rather than depriving yourself of foods you love, learn how to incorporate nourishing ingredients into them. With our best healthy baking substitutions, healthy never tasted so good!

Swap avocado for butter

Take in a fraction of the calories and nourish your body with a better source of fat by using our favorite healthy baking substitution! Swapping butter for avocado is easy by simply using half a cup of avocado for every one cup of butter your recipe calls for.

Benefits of avocado: Avocados are an amazing superfood and should be included in your diet for overall vitality! From boosting your weight loss, digestion, and vitamin absorption to promoting healthy skin and hair, why wouldn’t you make the swap?

Swap honey for sugar

Processed sugar (white sugar) is our enemy and is highly addictive. It not only increases our body fat but also heightens are appetite and sugar cravings. Ditch sugar now by making this awesome healthy baking swap! According to Kitchn, there are a few rules to follow. For every 1 cup of sugar your recipe calls for, use ½ cup honey instead. Slightly reduce the amount of liquids added to compensate for honey’s wet consistency. For best results, add ¼ tsp. of baking soda for every cup of honey added.

Benefits of honey: Enjoy honey and reap the benefits! Honey boosts your energy and memory, wards off infections and allergies, clears your skin and helps you sleep. Although honey has amazing health benefits, it should still be consumed in moderation.

Swap unsweetened applesauce for oil

Just because it says vegetable doesn’t mean it’s healthy. Vegetable oil is chemically altered, heavily processed and linked to heart disease, cancer, diabetes and obesity. No thank you! Say goodbye to vegetable oil and hello to unsweetened applesauce. Easily make this healthy baking substitution by using a 1:1 ratio when baking.

Benefits of apples: The abundant health benefits of apples help you and your body function flawlessly. Eating apples helps you ramp up your weight loss and digestion, as well as increase your intake of fiber, antioxidants, vitamin c and other essential vitamins and minerals.

Swap flaxseeds for eggs

Take a break from animal products and turn your recipe vegan by using flax eggs. Make a flax egg by combining one tbsp. ground flaxseeds with three tbsp. hot water and let sit for five minutes. One flax egg is equivalent to one egg.

Benefits of flaxseeds: Feel fuller with flaxseeds! They are filled with fiber and expand in your stomach, leading to a decrease in your appetite. They also are an amazing source of omega-3 fatty acid, helping your muscles recover and get stronger.

Swap almond flour for white flour

Avoid unwanted body fat by making almond flour a staple in your baking! White flour is heavily processed, stripped of all vitamins, nutrients and fiber, leading it to be absorbed directly into your bloodstream. This rampantly spikes your blood sugar causing an increase in fat storage. Yikes! Let’s make this healthy baking substitution by using a 1:1 ratio. For best results, add in an extra egg (or flax egg!).

Benefits of almond flour: The best benefit of almond flour: It is gluten free! Not sold yet? It is also protein packed, low carb, and an amazing source of dietary fat (helping you burn more fat!).

Swap cacao nibs for chocolate chips

Cacao nibs are chocolate chips in their natural state, raw and much less processed. While chocolate chips are packed with toxic ingredients, cacao nibs are overloaded with numerous health benefits. Enjoy the wonderful crunch and rich dark chocolate flavor of cacao nibs, guilt free.

Also, try swapping cacao powder for cocoa powder.

Use cacao nibs and cacao powder interchangeably for chocolate chips and cocoa powder when baking.

Benefits of cacao: Need an energy booster and mood enhancer? Eat cacao! This superfood will also increase your fat burning, stabilize your blood sugar and provide you with important antioxidants.

Swap coconut cream for heavy cream

Coconut cream and heavy cream contain the same amount of fat, so why bother making this healthy baking substitution? Not all fats are created equal and while coconut cream boosts fat burning, heavy cream initiates fat storage. Make the swap by refrigerating a can of coconut cream and use as if it were heavy cream.

Can’t find coconut cream? Easily make your own! Refrigerate a can of full-fat coconut milk overnight, drain the separated coconut water and scoop out the remaining cream.

Benefits of coconut cream: Enjoy coconut cream, not only for the delicious taste, but also for the numerous benefits. Coconut cream replenishes electrolytes, improves digestion, raises energy levels, builds muscle and burns fat!

Enjoy the foods you love and stop depriving yourself now! With these healthy baking substitutions, easily turn all your favorite baking treats into nutrient-dense superfoods!

Learn more about developing a healthier diet here.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

By Caleb Greig

We are unhappy with who we are, uncomfortable in our own skin, and want to make a change in our lives. What do we do?

We make the choice to take control of our diet. We decide to swear off all unhealthy foods for the rest of our lives. We dedicate ourselves to eating entirely clean. Plain chicken, plain spinach, plain rice.

But, we find ourselves never satisfied with our meals, constantly thinking about the foods we love most and dealing with a never-ending battle inside our heads.

We have a craving for chips that we cannot get to go away. So, we decide to eat one chip. One chip can’t hurt, right? But then, we reach for a second, and then a handful, and then finally we just give in. We eat the whole bag of chips. And, why don’t we just eat a tub of ice cream, too?

Now we binged. We feel guilty, gross, and embarrassed. So, we go back to depriving ourselves, striving towards perfection. We enter this endless, hopeless cycle.

We feel at a loss. How do we put an end to our “all or nothing” approach?

Watch the video below to find out!

Which approach will you take?

We choose to eat a variety of foods, treats in moderation and meals that satisfy us. We choose to find enjoyment in developing a healthy lifestyle. We choose to let go of perfection. We choose to find balance.

Caleb Greig is the Head Trainer of Burn Boot Camp South Chandler in South Chandler, Arizona. He loves to be outdoors, particularly camping, mountain biking, or kayaking. His hobbies are cooking, photography, and creating videos, but his passion lies in changing peoples’ lives through health and fitness. For nutrition tips and fitness inspiration, check out his Instagram account!

Jessica Harvey, headquarters client, fitness expert and Franchise Partner for Tallahassee, Florida, put together a detailed break down of the do’s and don’ts of intermittent fasting.

Intermittent Fasting…  a fad or fast-track to weight loss?

What is Intermittent Fasting?

All of us “fast” every single day. We just don’t recognize it because we are sleeping. Intermittent fasting involves extending that fast either before or after sleep based on your eating schedule. While there is TONS of research and material on different types of fasting, they all take advantage of some common benefits:

– Everyone’s favorite: weight loss

– Regulates blood sugar, controls hunger

– Burn more fat

– Increases cognitive functionality

– Improved sleeping patterns

Should I start intermittent fasting?

When you look at all the benefits of intermittent fasting, most people’s first thought is “BINGO! I’m down to skip breakfast!” Not so fast. Since intermittent fasting started to gain so much mainstream attention, I have found a lot of major issues have started to be overlooked. It is not for everyone.

As with any new “diet,”  if you have to force yourself to follow a strict plan and it does not make your life easier – it is most likely not going to be sustainable, therefore the results will be short lived. Intermittent fasting is not meant to be a short term solution. By regulating your “feeding” schedule, you are training your body to respond pretty specifically as far as what it should do with the nutrients you are giving it. At a very basic level- you are changing the engine on which your body runs. Intermittent fasting is not a short term solution – unless you are just using it for calorie restriction. Intermittent fasting is not a diet to be followed, more a schedule to be adhered to.

2 Popular types of intermittent fasting

Lean Machine

Follows a 16 hour fast and 8 hour feeding window. This is focused more for athletes who need to maintain or build lean muscle mass. While it sounds flexible since you have a full 8 hour eating window, with this protocol you still need to monitor WHAT you are eating in order to meet the goals of maintaining or building lean muscle mass. Training times, nutrient timing, and overall diet need to be monitored.

Eat Stop Eat

This involves fasting for 24 hours at a time, a couple times a week. The results from this type of fasting are mainly based around reduced caloric intake. Meaning you don’t necessarily change what you eat, you just reduce the days you are consuming calories, therefore creating a deficit. So what now?

The purpose of this was not to encourage, or discourage the use of intermittent fasting. It was more to make you stop and think about what your specific goals are for wanting to try intermittent fasting. As with any “diet” that cannot be maintained easily with your lifestyle, you want to avoid any chance of metabolic damage. Whole, non-processed foods and healthy choices are the foundation for any good nutritional program.

This was all a very high-level overview, and of course before starting any new routine you should check with your healthcare professional. If you have any health conditions, you need to consult with a medical professional about how your nutrition can affect your current conditions.

Before you begin any intermittent fasting, be sure to consult your physician and your trainer for guidance. For more information regarding nutrition and health, sign up below for our weekly Burn Boot Camp newsletters!

This power of persuasion has influence on what things we look at when investigating a label! It is extremely common to reduce our focus to just parts of the “picture” – such as calories, sugar, carbs, and protein, without checking out what it is that is making up those calories. We have programs that focus solely on calories without any regard to where they may be coming from. The problem isn’t that we are eating TOO MANY calories, or that we are not eating enough, but that the QUALITY of the calories we are eating is poor! There are so many more things that determine the quality of food, beyond calories, fat, and sugar. Let’s figure out what determines quality!

Micronutrients

Whole foods that are unprocessed are filled with vital vitamins and minerals that get lost through processing! At Burn Boot Camp, we promote eating whole foods and minimally processed goods. These micronutrients have important roles in the body like hormone secretion, immune function, maintaining bodily functions… and the list goes on!

Fiber

Carbs get a bad rap these days. The reality is carbs are a broad group that range from short-chained simple sugars to complicated long-chained polysaccharides, such as fiber. Carbs are your bodies primary source of energy. On the label, you will see that under the ‘total carbohydrate’ number is two sub-categories: sugar and fiber. You want to select foods that are HIGHER in FIBER and minimize sugar intake. Fiber plays an important role in regulating digestion, blood glucose levels, and lowering cholesterol!

Extra Ingredients

If it says no sugar, no fat, and just 15 calories…it must be good for you right? Not so fast, look closer. Are there artificial sweeteners and ingredients listed in the label? The most common artificial sweeteners include:

• Neotame
• Aspartame
• Acesulfame Potassium
• Sucralose
• Saccharin
• Sorbitol
• High Fructose Corn Syrup

And then there are artificial ingredients:

• Monosodium Glutamate
• Sodium Nitrite/Nitrate
• Sulfur Dioxide
• Potassium Bromate
• Artificial Colors and Dyes

These unnecessary food additives should be avoided. Therefore, it is important to read the ingredient list to truly determine if a food is as “healthy” as it appears! Just as you don’t judge a book by its cover, don’t trust a product by it’s packaging!

Fat

Fat isn’t bad! YES, I said it! Just like a carbohydrate, the type of fat you eat goes a long way! Unsaturated fats and fatty acids (omega-3 and 6) are health promoting! You should steer away from foods high in saturated and trans-saturated fat. These types of fats are associated with higher chances of heart disease, diabetes, and cancer.

This can all be very overwhelming! That is okay! It takes practice to identify these factors and look at them together as a whole! Take it one step at a time, first looking for artificial sweeteners, then add in unnecessary food additives a month later. Lastly, don’t do it alone! Ask your family or friends to go with you. This can serve as a great learning experience for the kids! Not only are you going to get stronger but you are going develop healthier habits for your family!

Don’t let it scare you… YOU CAN DO IT! Now that you have the knowledge, get to shopping in a healthy way! Learn more about Burn Nutrition by signing up for our news letter below!

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The fruits and veggies that you were eating during the winter months are slowly fading out of season, and now it’s time to revamp your dinner plate! No more squash and sweet potatoes, here’s our go-to graphic list of seasonal fruits and veggies that you should be able to find at any farmers market in your area in the spring time!

SPRING PRODUCE LIST

So the next time you’re at the farmers market or grocery store wondering what produce is the highest quality this time of year, pull out this little graphic we made and you’ll be set!

Tune in every week for delicious recipes and nutrition ideas, all on The Burn Blog!

“Bullet Proof” Coffee

I’m sure you’ve seen this trend all across social media! Bullet proof coffee is the latest caffeine craze that is taking over the world of health and fitness. Adopted by “Whole 30-ers,” bullet proof coffee is created by mixing coconut oil and black coffee in a blender. Black coffee, on average, contains approximately 75-100 grams of caffeine per 8 ounces, so you will definitely feel energized. Leave out all the unnecessary sugars and creamers, coconut oil alone creates a frothy, delicious flavor and texture that will leave even a Starbucks aficionado impressed. Add a little bit of honey if you’re used to sweeter concoctions!

Iced Unsweet Green Tea

Green tea, on average, contains approximately 25 milligrams of caffeine, per 8 ounces. While this may be a little less than your go-to coffee beverage, when you sip on some green tea you’re also slurping on plenty of health benefits. Green tea is loaded with antioxidants which have been proven to decrease your risk of cancer. Due to the slow progression of the caffeine in green tea, the crash that you sometimes feel with coffee will never hit! Green tea also lowers your risk of heart disease, diabetes and infection. You can sip on this tasty tonic throughout the day without any guilt or adrenal fatigue.

Ginseng Tea

If you’re one of those people that tends to drink only one to two sips of coffee, more for the placebo effect, you’ll love ginseng tea. Although ginseng doesn’t actually contain caffeine, it has been proven to increase ones mental capabilities throughout the day… commonly confusing ginseng guzzlers with the feeling you get from a coffee buzz! Ginseng improves digestion, heart health and even boosts your immune system. You can mix ginseng into smoothies, or buy packets of tea to make at home or at work.

You can find all of these items at your local grocery store, and you’ll save yourself some money in the process! If you have any healthy caffeine habits, we’d love to hear them! Sign up below and shoot us an email.

No Stress

Take care of your immune system! Whether you’re exercising and sweating out nasty toxins or simply relaxing in a nice bubble bath, you’re listening to what your body needs. Stress drives your immune system down, so don’t let it take hold of your life! Relax and unwind through activities that fuel your heart and mindset.

Wash Your Hands

This tip hopefully seems obvious to most people. The amount of germs that spread throughout communities is astronomical. Throughout the day it’s human instinct to reach up and touch your face, nose or mouth – now imagine all the germs you’d be in contact with if you did that, but didn’t wash your hands? Yep… it’s not a pleasant speculation.

Sleep

Who doesn’t love sleep? I know that when I lay my head down on the pillow at night, I literally smile to myself because I am so content and excited to get some much needed rest! While you’re sleeping, your body produces infection fighting antibodies and cells that ward off viruses, so the more sleep the better!

Eat Clean

It takes more than just one apple a day to keep the doctor away. Boost your immune system with a healthy diet! Foods such as garlic, broccoli, greek yogurt, sweet potatoes and green tea will help fight off the unhealthy bacteria that sneak into your immune system.

Clean Your Workspace

Germs travel all across your job with every conference call, chit-chat and team meeting. Make sure you’re keeping your workspace clean with simple habits like keeping a container of anti-bacterial wipes on hand. After you arrive and before you leave work, wipe down your keyboard, phone, chair and pens.

Avoid Sickness Prone Areas

There are many areas we regularly visit that are flooded with sickness. Malls, supermarkets, schools and movie theaters are just a few examples. Obviously it’s impossible to completely dodge these spots, but if you know the flu is running rampant, be sure to sanitize and get in and out as quickly as you can!

Drink Fluids

Lucky for you, we have already stocked our blog with healthy drink recipes such as our ‘Ultimate Beauty Elixir’ and our ’14 Day Detox Drink’, but if you don’t have time to whip those up, even just drinking plenty of water is super helpful…sickness or not.

Keep Your Hands To Yourself

When you’re out and about, remember to avoid excessively touching objects that are used frequently – handrails, doors, faucet handles, tables, menus, counters, all of these things are loaded with germs. If it’s necessary that you touch them, use your elbow to push things open or closed, or even pull your sleeve over your hand before you grab it.

Clean Your Daily Resources

Even when you aren’t out and about, your home can still be crawling with germs and infection. Make sure you are cleaning your daily resources incase you are carrying sickness home with you – your cell phone, your keys, your purse handles and your car door all host a family of bugs and viruses.

Don’t Push It

Let’s say you practice all of our tips and unfortunately still get bogged down with a cold or the flu… don’t push yourself! Listen to what your body is telling you. If you feel sick, the only way you can recover is by resting! Keep those germs at home and let your immune system heal.

If you’re interested in learning other ways stay healthy and happy, sign up below and we’ll send you some great ideas directly to your inbox!

Think Smart

The holiday season is full of parties and delicious foods. It can be hard to dial in on your willpower when you’re constantly surrounded by temptations.

Shaun Nibert, the Head Trainer at Burn Boot Camp Greenville, is giving us his top tips on how to take on the holiday party. By learning how to navigate your holiday party the right way, you’ll have fun and stay on track.

What Not to Eat

Before you head to the dessert platter or the bar, make sure you know what to avoid. The first item on our list to avoid is eggnog. Eggnog is full of sugars and heavy cream that will ruin progress fast.

Casseroles are known for being full of artificial ingredients, like cream and sugar. Try to avoid these to the best of your ability. Even if they do have vegetables in the name like “broccoli casserole” – steer clear.

Additionally, turkey skin is another slow killer. Turkey skin contains high amounts of sodium and unnecessary seasonings that will cause bloating and dehydration.

Finally, avoid all breads and simple carbs. This means no stuffing, no cakes and no cookies.

What to Eat

If you’re actually hungry, you’ll want to treat these foods as fuel. Flocking to the vegetable and fruit trays will fill you with fiber and keep you full longer.

Try to find lean meats for your protein source. Chicken breasts, skinless turkey and certain hams can be a great way to fill up without going overboard.

Prepare For The Holidays

Don’t just dive mindlessly into the holiday party scene, prepare before you go. To prevent cravings and the urge to eat everything in sight, eat a meal of whole foods.

If you aren’t super hungry, eat an apple as a snack. The apple will help curb your appetite by absorbing natural, complex carbs.

Another rule to adhere to is the three-bite rule. If you’re eyeing something, take three-bites and move on. This will help you get your fix in without overindulging.

What about alcohol? It’s best to avoid alcohol, but if you’re going to have a drink or two, drink clear drinks. Vodka and soda is a great, low calorie option, along with some wine and spritzer.

Make sure that whatever you end up eating, you make it to camp the next day. Shaun recommends going the extra limit by getting there early to warm up to hold yourself accountable.

At Burn Boot Camp there is no day one. Don’t make excuses for yourself during the holiday. Maintain your lifestyle all year-long with this guide on how to eat smart at your holiday party!

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