Advice for Eating

Happy Father's Day to the awesome men who support the ladies of Advice for Eating! We could not do it without you!

Summer Fridays rewire the brain.

What else rewires your brain?👇️

Who prioritizes strength training?

Okra is considered a superfood since it is low in calories but high in beneficial vitamins, minerals, fiber, and antioxidants. Okra season in Texas is from June to September, so now is the perfect time to go grab some okra from your local farmer’s market or grocery store. Okra, aka “gumbo” or “lady’s finger,” can be green or red. Some popular ways to use okra are shredded, roasted, or chopped and put in stews, salads, salsas, or sheet pan meals.

Finally a lactose free yogurt! BestSelf yogurt maintains the high protein to low sugar ratio that people love. Fage’s lactose free yogurt is very thick and creamy making it a delicious way for lactose intolerant people to increase their calcium intake and enjoy yogurt!

The yogurt can currently be found at several grocery stores including , , , , , and . . .

Our diet relies on three essential macronutrients: carbohydrates, protein, and fat. These nutrients provide the body with the energy it needs to function and the building materials to maintain its structure. Counting macros should not be a daunting task, as you can find these amounts on most food labels under the “Nutrition Facts” panel. Additionally, many calorie counting apps and calculators allow you to track your macronutrient intake. While tracking macros holds promise for weight loss, dietary improvement, and aiding in the pursuit of various health-related goals, it may not be the best fit for everyone. To learn more, read our post and remember to keep reaching for your health and fitness goals - from your friends at AFE!

You can eat all the organic food in the world, but you won't be optimally well until you teach yourself👆️ THIS!

You deserve to feel good. Drop a 💛if you felt this on this

Leptin and ghrelin are the two main hormones that regulate your energy levels through appetite. Leptin is the satiety hormone that decreases your hunger levels by telling the body you are full and ghrelin is the hunger hormone that increases your hunger levels. Read below for a deeper dive into the 6 ways you can help keep your leptin and ghrelin levels balanced.
Eat Whole Foods-Whole foods mean they are not highly processed and some good examples are fruits, vegetables, legumes, nuts, and seeds. It is also important to pay attention to your added sugar intake since some sugars, like fructose from processed foods, can cause leptin resistance if consumed in large amounts.
Avoid Late-Night Snacking-Studies show that leptin levels are decreased for a whole 24 hours after eating late at night. This means that your satiety cues will not work well the whole next day after your snack making you more likely to overeat at meals.
Prioritize Protein-Protein helps you stay full longer and helps decrease ghrelin levels meaning you won’t feel hungry all the time. If possible, make your protein source high-quality like grass-fed beef or pasture-raised chicken.
Be Active-All exercise is beneficial and can help increase leptin-sensitivity. Additionally, several studies have found that HIIT workouts have the ability to regulate leptin levels as well. When leptin levels get too low your body enters starvation mode causing a decrease in energy levels and metabolism.
Focus On Getting Enough Sleep-Everybody knows that getting enough sleep is important, but it actually plays a big role in regulating hunger hormones too. According to a recent study, two nights of only 4 hours of sleep can lower your leptin levels/increase ghrelin levels and one night of no sleep can increase ghrelin levels.
Emphasize Self-Care-Chronic stress impacts your hunger hormones because cortisol, the stress hormone, competes with leptin causing leptin levels to decrease. Self-care has the ability to help lower both mental and physical stress levels.
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June brings hurricane season. Here are some of the best things to keep in your pantry.⁠
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Black beans have 8 grams of protein per half-cup serving and are an excellent source of fiber, with 9.1 grams per serving.⁠
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Canned peaches are great to top yogurt bowls and salads. Look for canned peaches (or other fruits such as mandarin oranges and pineapple chunks) packed in their own juice.⁠
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Canned crushed tomatoes are harvested, pureed, and packed at peak ripeness that make an easy, healthy base for homemade soups and pasta sauces while letting you control the added salt.⁠
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Pumpkin puree is high in vitamins A and C and especially fiber (with 3 grams per half-cup) and also makes a great substitute for butter in baking. Keep canned pumpkin frozen in silicone ice trays to throw into smoothies for added nutrients.⁠
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Canned salmon lasts longer and is less expensive. You will reap all the same nutritional benefits like vitamins D and B-12. Toss canned salmon on top of salads or use it to make easy salmon patties for dinner.⁠
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Artichokes are packed with inulin, a starchy fiber that acts as a prebiotic to support a healthy gut. Artichokes are also rich in vitamin C and antioxidants. Roasting canned artichokes as "chips" for dips, incorporating them into healthier dips, or adding them to homemade pizzas.⁠
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Canned chickpeas are packed with healthy protein (about 12 grams per cup) and healthy fats. You can blend them into hummus, toss them in a salad and roast them for a crunchy snack.

Every run should be celebrated!
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Happy Global Running Day!⁠
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If you are not a runner still celebrate with us by going on a walk, bike ride, swim or just take a few extra steps today. You will feel better for it!⁠
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Hands up if you went for a run today? 🖐️⁠

I battled running-induced GI distress for years- Catherine helped me fuel better for runs by swapping Gatorade for NUUN. I also eliminated a few supplements, limited my fiber intake the day before a long run, and ate my pre-run protein bar about half an hour earlier.

While targeting prediabetes, I followed a nutrition plan Catherine provided. I swapped out refined carbohydrates for their whole wheat or grain-free counterparts, avoided foods with added sugar, and started eating more vegetables. I learned the importance of meal sequencing and using a continuous glucose monitor (CGM). Holy moly ... talk about an eye-opening, humbling experience! I learned a lot about my body.

A diabetic-friendly diet is not mainstream, especially in the US. Sometimes I pack my own whole wheat bread, pasta, or grain-free chips when I go to restaurants, which makes my family and friends chuckle.

I asked Catherine how I was going to PR without my trusty refined carbs. She assured me I would feel better and run faster with the healthier carbs on board, so I decided to trust the process.

I ran a 3:48. A 13 minute PR, which shocked everyone, myself included!! I felt strong and it was the first time I didn't fade at the end. I attribute my success to eating better and fueling smarter--all thanks to Catherine! It made a huge difference and felt very empowering.

Congrats Sharlie!

Many times we do not connect how we feel with what we eat, how much sleep, how much we exercise, how much time we spend with friends or how much bad news and media we are exposed to.

Once we make those connections, we can start to change simple habits that can have profound effects on our health long term.

Feeling fully focused, energized and having great brain health requires really following 2 simple principles: taking out the bad stuff and putting in the good stuff.

Where will you start?

Happy National Doughnut Day 🍩
We love making our own donuts!⁠
Check out these Banana Bread Doughnuts by

www.thefitpeach.com/blog/banana-bread-doughnuts
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What is your favorite kind of donut?

June Newsletter - How Sharlie Ran a 13 Minute PR and Beat Prediabetes!
https://conta.cc/3V98vu2

Advice for Eating - June 2024 AFE Client AFE Grocery Essentials and Simple Meals PDF available Hello Catherine, The Mediterranean diet ranks as one of the healthiest ways to eat for Americans. It is high in fruits, vegetables, legumes, whole

I am SERIOUSLY honored to have been chosen for a 4th year to be a member of the 2024-2025 Rad Rabbit Squad!⁠
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I am excited to continue to represent the brand and it’s community. ⁠
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As a master’s runner, I hope to inspire men and women of all ages to continue to set goals, push hard to reach them and believe in themselves!⁠ . .⁠

Do you eat any of these foods regularly?
🥦Cruciferous vegetables: broccoli, cauliflower, collard greens, kale, Brussels sprouts and cabbage. Aim to eat 1-2 cup per day.
🫒Olive oil: anti-inflammatory and is the main fat in the world's longest living populations
🥜Nuts: The are full of minerals, fat, protein and fiber. They have been shown to get great for longevity
🫐Berries: A great source of antioxidant and colorful phytochemicals for longevity
🥩Prioritize protein to help with hunger, boost metabolism, and maintain muscle mass.
☕️Green Tea: Contains phytochemicals called catechins, which have been shown to activate longevity switches

Since honeydew is in season from June-August, now is a great time to go get some at your local grocery store or farmers market. Comment below which honeydew health benefit surprised you the most!
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Have you been looking for a simple yet satisfying dressing to elevate your salads this summer?! Well… head straight to Trader Joes for TJ's Green Goddess Salad Dressing (and yes, it tastes just as good as it sounds!!). This delicious dressing is packed with nutrient-dense avocados, fresh herbs like basil, and chives, and savory seasonings like green onions, garlic, and even apple cider vinegar. For a fresh bold taste, this is the perfect accompaniment for any salad. For a quick and easy Mediterranean salad try tossing up some chopped cucumbers and tomatoes with feta for a simple, yet mouth-watering bite! Oh and to make it even better - this dressing is only 20 calories per serving! Give it a taste and let us know what you think - from your friends at AFE.

Happy Memorial Day from Advice for Eating! ❤️🤍💙 . .

Which of these rules are you already following? And which do you want to work on incorporating more of?

Sleep is the most underrated pillar of wellness.

It is crucial for increasing longevity, energy, focus, and brain health, reducing the risk of Alzheimer's and dementia, clearing toxins, storing memories, healing vital organs, and improving learning.

Wellness is all in the small habits.

What else would you add? 👇️

Tea drinking can help stimulate the production of HDL cholesterol.
It is also has anti-inflammatory and antioxidant effects and can lower blood pressure.

Ready to drink up?
🍵Choose antioxidant-rich teas, like green, black, white and matcha
Choose unsweetened tea or add honey in small amounts to limit added sugar
🍵Opt for heart-healthy ingredients, like ginger or Ceylon cinnamon, for more flavor
🍵Avoid excessive caffeine intake

Whether you are looking to reduce your meat consumption for health or personal reasons, some new products are hitting the shelves for you to try (& no, you don’t have to be vegetarian to try them!) Forget the limitations of tofu - recent innovations have brought us plant-based alternatives that taste and feel amazingly close to real meat. This is a game-changer for meat-lovers who miss the familiar textures and flavors, but want to explore a more plant-based approach.

Here at AFE, we did some research to help you choose a plant-based meat option that’s right for you. To find out what we picked, slide through this post!

To learn more on our thoughts on these products, be sure to read our article on the AFE website! So, let’s get out of our comfort zone and try something new this Wellness Wednesday! Let us know what you decide to try and what you think! - from your friends at AFE!!

General Tso's Tofu is a quick and easy vegan meal. It is full of crispy tofu, broccoli & brown rice in a spicy sauce.
Deeply flavorful, this dish is rich in vitamin C and includes 3 grams of fiber and 13 grams of protein.

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Medal Monday 🥇
The Sprint for Life 5K completed the tale of 2 5ks. My warm up 5K a few weeks before felt fantastic and ready to head into the Sprint for Life race. Unfortunately, life happened in between and my legs felt very flat and heavy. I ended up running a 6:01 pace, which was much faster than it felt, but no where near the goal. I am always grateful to run and to race, regardless of the outcome. I did get the overall win and now it is time for some heat training! 🌞