Coast Range Nutrition

Exercising early in the comes with a ton of benefits!! 💪🏽
•🥦Did you know that studies show people that work out in the mornings stick to making healthier food choices throughout the day?
•💡Studies also show that getting your exercise done in the morning increases alertness, cortisol levels (hormone that keeps you awake) and can give you better focus!
•☺️Did you know exercise literally puts you in a better mood?! During exercise your brain makes more endorphins which is the “happy, feel good” hormone. It also doubles as a distraction from anxious thoughts.
•Next time you snooze that alarm, think about all the great benefits that come with that earl morning work out!❤️

Have you ever gotten that pre work out itch?! Your ears get itchy, your rubbing your eyes like crazy?!
Been there done that. But why?
•The itchiness and tingling comes from an ingredient in pre work out called “Beta-Alanine”.
•If your pre work out has more then 2 grams of Beta Alanine in it, you could experience itching and tingling. Some hate this and some love this!
•But if you’re one to hate this feeling, check out the labels on your pre work out bottle next time before purchasing.
•Some pre work outs without Beta Alanine include:
-4 Gauge
-Performance lab energy
-bpi sports:pump
-PEScience:prolific
•MY CURRENT pre work out: Alani pre work contains 1.6 grams of beta alanine

Muscle -vs- Fat
-💪🏽Skeletal muscle helps to control body movement, so maintaining it is vital for you to be able to keep moving as you age. Muscles are also fuel stores giving the energy you need to exercise.  Increasing your muscle tone and quality will help you to maintain a healthy weight, move more, burn calories faster, avoid injury and there is also research showing that skeletal muscle helps support your immune system. 
-Fat is also an energy store, it helps to insulate your body and it supports the endocrine system, releasing hormones and proteins which regulate other organs and processes in our bodies
-💡muscle mass will have a greater volume then fat. Muscle fibers will also have a greater density, which means don’t always trust the scale! A scale should NOT be the only way you are measuring your progress.

ICE CREAM!
•Ive been getting a lot of questions about ice cream lately, and I totally understand! I love ice cream just as much as the next person, and as a nutritionist I believe that it’s not about cutting out every single thing that you love. It’s about finding a healthier alternative.
•These ice creams are some yummy healthier alternatives that I have tried, and I truly love!
•Less calories, minimal sugar, and some of them are actually even Greek yogurt!
•Give these a try next time you reach for ice cream at the store!🍨

SNACKS WITH ALL 3 MACROS!
•Here are some of my daily on the go snacks that include all 3 macro nutrients, protein, fat and carbs. We love a well balanced snack ♥️
•🥑SNACK 1
-yogurt (P)
-Fruit (C)
-Granola (F)

•🥦SNACK 2
-jerky (P)
-fruit (C)
-nuts (F)

•🍎SNACK 3
-Hard boiled egg (P)
-rice cake (C)
-peanut butter (F)

•🍌SNACK 4
-string cheese (P)
-Apple (C)
-almond butter (F)

•🍍SNACK 5
-protein powder (P) (smoothie)
-fruits (C)
-veggies (C)
-almond butter (F)

Carbs 🥖🥦
What are carbs? Carbs are the bodies main source of energy. Carbs are our friends!!! Not our enemies.
•🍪Simple carbohydrates such as white bread, sugars, fruit juices, cookies and cereal are digested quickly and send immediate bursts of glucose (AKA- energy) throughout the blood stream.
•🍎Complex carbohydrates such as vegetables, sweet potatoes, fruits, oatmeal etc are digested more slowly and supply a steady release of glucose (energy) into the blood stream. Complex carbohydrates are much better for us then simple carbs!
•🥱If you’re feeling sluggish, and fatigued throughout your work outs, or just throughout the day, keep an eye on your carbohydrates intake!

Some of the amazing changes made during my first ever 6 week challenge! A LOT can happen in 6 weeks when you’re dedicated, determined, and you work hard!💪🏽 thank you to everyone who joined my 6 week challenge! The support means the world to me!♥️ -Ade

The Starbucks holiday drinks are here! Yup, it’s that time of the season where all the speciality drinks are being released. As tempting as this may be take a second to take a look at the nutritional value in these sweet drinks.
If you’re goal is to watch caloric intake and shed some body fat you might want to stay away from these!🥴
•☕️peppermint Mocha- 440 calories for a grande. This drink alone also contains 54 grams of sugar (well over double the recommended sugar intake)
•☕️Iced sugar cookie almond latte- 150 calories for a grande. This drinks contains 25 grams of sugar, which is much better then most Starbucks drinks but it has a very high amount of carbohydrates.
•☕️Toasted white chocolate mocha frapp- 420 calories. 64 grams of sugar! 65 grams of carbohydrates and 16 grams of fat. (That’s a hard pass on this drink)
•☕️Chestnut praline latte- 330 calories. 38 grams of sugar. 40 grams of carbohydrates. 14 grams of fat.
•☕️Caramel brûlée- 410 calories. 48 grams of sugar! 61 grams of carbohydrates. 14 grams of fat. (This is also a hard pass for me)
💡To put some things into perspective, I’m sure some people think well 420 calories isn’t that bad for a Starbucks drink full of sugar. The toasted white chocolate mocha frapp has 65 grams of carbohydrates, that’s almost equivalent to 2 servings of pasta in ONE drink! 🙅🏽‍♀️
♥️At the end of the day if you truly want to get a taste of the holiday drinks, have them in moderation. These should not be an every day or even weekly drink. These should be considered special occasion drinks!

The holiday of Memorial Day is meant to honor the men and women who died while serving the U.S. military.  This originally honored those lost during the Civil War.  Eventually the holiday evolved to commemorate American military personnel who died in all wars.  
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People observe Memorial Day by visiting cemeteries and memorials.  Some take weekend trips, throw barbecues or even parties, due to the long weekend.  
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In the CrossFit community, they gather to complete the hero workout MURPH, named after Lieutenant Michael Murphy, who died in Afghanistan on June 28, 2005.  While the workout is named after Lt. Michael Murphy, completing this workout during this weekend is meant to honor all who have fallen.
For those of you who are not familiar with this workout, it starts with a 1 mile run, followed by 100 pull ups, 200 pushups, 300 air squats, and finishes off with another 1 mile run.  If you have access to a weight vest,, you are encouraged to wear it.   Now, obviously there are various ways and means to scale and tailor this workout so that everyone can participate.  And many should.  
To prepare you for this beast of a workout, below are a few suggestions and precautions you should take into consideration. Now, depending on the time of day you complete this workout, getting the proper fueling beforehand is recommended.  (Most will start the workout before noon to avoid the heat from the sun.)  
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NIGHT BEFORE MURPH
You will want to fuel the night before with extra carbohydrates.  So for dinner, get some extra rice or potato with your lean protein and colorful greens and healthy fats.  These extra carbohydrates will  provide the glycogen your muscles need for the next day.
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MORNING OF MURPH
If you feel the need to eat something before the workout, get lean protein and some fast digesting carbohydrates in.  Protein dosage can be anywhere from 15-25g, and carbohyrates can be 20-30g.  Make sure to consume this 90-120 minutes BEFORE you start.  And NO FATS.  Fats slow digestion down, and doing a workout in excess of 40 minutes, the last thing we need is someting in your stomach.
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The start of the 2021 CrossFit Games season begins tomorrow with the announcement of 21.1 live from CrossFit's Home Office in Scott's Valley.

Our very own member Louie will be part of the live announcement! How cool is that!

If you'd like to cheer him on and get fired up for your go at 21.1 (which will be programmed for all classes on Friday), please join us for our Zoom get-together at 4:45 pm.

We will watch the announcement together, cheer on Louie, and maybe even throw around some strategy talk or smack talk. Whatever you're into! hahaha.

Grab a beer, a glass of wine, water, or whatever, and click the link in our bio on Instagram to take you to the zoom get-together.