Have any plans this weekend?

If you're looking for something fun to do on your next day off, look no further, because I have an idea for you that is fun AND helps you get an awesome start on your meal prep! What could it be?

Go visit your local farmers market! To get a list of the ones in your area, click here.

If you're not sure what the big deal is with farmers markets or shopping local, just hear me out:

First, it's the prime spot to buy locally produced food: The food looks and tastes betterbecause it’s grown in the natural season, picked at the perfect peak of freshness, and doesn’t need added preservatives to sustain travel time or to prolong shelf life.

There's an opportunity to discover foods you may not have tried before, and incorporate them into your cooking for new flavors and added variety of nutrients. Large retailers can't sufficiently stock very unique items, but a local shop can and often do bring character, charm and rare finds to places like the farmers market.

It's a great place to meet other community members who care about locally sourced food, as well as grab a bargain because the middleman and transportation costs are eliminated. And, you likely get to talk to the person who actually grew your food — how cool is that?!

When you shop at the farmers market, you're also supporting the environment.When items have to travel long distances it uses an enormous amount of fuel. If only 10% of ingredients were sourced from a state grower instead of corporate farm, it would save 310,000 gallons of fuel annually (source). Additionally, food that takes a while to get from farm to table demands special packing and storing methods that are typically not recycled.

Shopping local helps financially support those living in and caring for your community, and provides you the delightful opportunity to get closer to the root of your food source (no pun intended).

Go check out a farmers market near you this weekend, and reply back and let me know what you find in the comments below! :)

Happy Birthday to Hey Preslie Nutrition!

January 21st marked the first year of business for Hey Preslie Nutrition. To thank the clients, friends and family who made this year so amazing, I brought everyone in the Phoenix-area together to celebrate. Thank YOU for all of your support, and I'm so excited to continue sharing my passion for teaching sustainable nutrition with you in the years to come.

15 Tips for Super Bowl Sunday

What doesn’t bend will eventually break. If your nutrition regimen is so strict that it allows for zero flexibility, you’re far more likely to binge eat, create an unhealthy relationship with food and feel deprived. I hope you realize that none of those three side-effects are desirable results, or ones you’d associate with a sustainable lifestyle.

Cultivating a healthy, high quality of life and reaching your goals is a long-term game, and consistency is key.  I’ve compiled tried-and-true strategies and suggestions to help you enjoy your Super Bowl Sunday while keeping your nutrition goals in mind.

1. Eat before you hit the party! Don’t show up starving so that you only eat the things you really want. In your meals/snacks prior to the game, load up on veggies and lean proteins to help your body feel satisfied of those valuable nutrients. By eating something before you arrive, you’ll only want to eat something there if it’s absolutely worth it.

2. Make your indulgences worth it. Splurge a little on the really good stuff, not store-bought cookies or so-so potato salad. Consider that every time you eat, you’re making a choice. You’re saying “this is good fuel for my body, and/or what I want to spend my calories/macros on today.” Do you feel confident saying that about a crappy, store-bought cookie? Make your indulgences count.

3. There are plenty of foods that don’t seem indulgent that you may eat at while watching the game that you wouldn’t ordinarily, like a hot dog bun, or nachos. I challenge you to be mindful in your choices and eat things you really want, not just because they’re there.

4. Skip the hamburger or hot dog bun, wrap it in lettuce or eat it naked.

5. Feel free to pack your plate, but then don’t go back for a second helping.

6. Pickles have ton of salt, so snack some of those instead of potato chips for the salty satisfaction without the extra carbs and oils.

7. Use your hand as a guide; have only that much (in size) of any potato, egg, or chicken salad. Aim for a minimum palm size of protein, and a thumb size of sauce or dip.

8. Drinks lots of water: it will make you feel more full (and is really good for you, bonus!). Flavored sparkling water is a great substitution for soda or alcoholic drinks.

9. Distance yourself from the temptation by picking a seat that’s not near the food table.

10. Chew gum so you don’t nibble on something just for the sake of nibbling.

11. Bring one of your favorite healthy dishes to share, so you’re in control of at least one item available to snack on.

12. Don’t think about what you can’t/shouldn’t eat, instead add more good stuff! Pack on the veggies, fruit, and wholesome ingredients to whatever you’re eating -- which in turn, makes less room for the junk, both on your plate and in your belly.

13. Look for better options, regardless of the options you’re given: when possible, pick leaner proteins like chicken, turkey or fish over beef.

14. Moderation is key. Let’s say you eat 4 meals a day: breakfast, lunch, snack, dinner. That’s 28 times you eat in a given week. Now if you “cheat” or eat something less than ideal for one of those meals, that’s not even 4% of all the food you ate in those 7 days. I can assure you that in most cases, if you’re doing something quite well 96% of the time, the 4% won’t make a huge detrimental impact to your overall success. LeBron James, one of the best basketball players of all time, has a career shooting average of only about 50%. If he misses almost half the shots he makes and is still that good, you’ll be okay going a little off track on one meal in a week.

15. Get right back on track Monday! Don’t let your flexible Sunday evening turn into an off-track week. The problem most people have with getting off track is the ability to get back ON track. A “cheat” meal is that: a meal. If you choose to have all of the food, calorie, indulging freedom during the game, keep it to a meal and remember that the next meal, and next day, should go right back to normal. In this situation, it can be really helpful to have your next meal planned. Your body may crave sugar or extra calories a little more once you’ve given it some, so already having a healthy meal in mind and the ingredients on hand helps you steer your wagon in the right direction quickly, and avoid detours.

Enjoying yourself without guilt isn’t an easy feat, but I encourage you to embrace life balance. Your nutrition goals, friends and family, and happiness will thank you for it.

Nutrition Survival Guide: Memorial Day Weekend

What doesn’t bend will eventually break. This concept applies to many situations, and in this case: your diet and lifestyle. If your nutrition regimen is so strict that it allows for zero flexibility, you’re far more likely to binge eat, create an unhealthy relationship with food and feel deprived. You’ll realize (I hope) that none of those three side-effects are desirable results, or ones you’d associate with a sustainable, enjoyable lifestyle.

Being satisfied and actually liking the food you eat while simultaneously working toward your goals, AND having a social life is not a lifestyle only found in a mythical land far away. It can be your reality! It does take time, and you’ll get there through small steps and little efforts at a time. I’ve compiled tried-and-true strategies and suggestions to help you enjoy your Memorial Day celebration while keeping your nutrition goals in mind.

Eat before you eat

Pre-eat. You read that right. You’re thinking “you want me to eat...before I go to eat?” Yes. Your body craves the good, basic stuff: proteins, fats, and carbs. Protein is found in chicken breast and egg whites, just like it is found in hot dogs and hamburgers. Fat is in avocados and dairy products, and in the mayo that makes chicken salad so tasty. And, in simple terms, your body sees the carbs in brown rice and fruit the same way it does hot dog buns. Therefore, eat some wholesome food (such as what you’d meal prep for lunch during the workweek) before you head to the BBQ, so you’re already quite satisfied of the things your body needs and craves, before you’re put in a will-power testing situation. 

This practice has a dual purpose: in addition to being content from a macronutrient perspective, you won’t be as hungry. We all know what happens when you grocery shop on an empty stomach, and a pool party is no different. You end up buying and eating things you didn’t even know you wanted (and in most cases, really don’t want). Set yourself up beforehand so when you arrive, you’ll only want something if it’s absolutely worth it.

Friends don’t let friends eat grocery store dessert

“Worth it”, what does that mean? Great question. You know that favorite dessert you have? Maybe it’s a certain flavor at the Cheesecake Factory, or that award-winning combination at Coldstone Creamery. Picture that item in your mind for a moment. Now, think of what a cookie from the box at the grocery store bakery tastes like, or a brownie from the gas station. Would you say they are comparable? Probably not. Consider that every time you eat, you’re making a choice. You’re saying “this is good fuel for my body, and what I want to spend my calories/macros on today.” Do you feel confident saying that about a crappy, store-bought cookie? Make your indulgences count. This philosophy has really helped me, and I have a post dedicated specifically to it you can check out here.

Similar to the dessert example, there are plenty of foods that don’t seem indulgent that you may eat at a pool-side BBQ that you wouldn’t ordinarily. An average hot dog bun is 21 grams of carbohydrates, 2g of fat and 3g of protein. And be honest with yourself: do they even taste that good? If you do love it, try having half of the bun with the whole hot dog. This concept introduces moderation, which is further explained in the next tip. 

Moderation is key

I know you hear this a lot, largely because it’s true. Let’s say you eat 4 meals a day: breakfast, lunch, snack, dinner. That’s 28 times you eat in a given week. Now if you “cheat” or eat something less than ideal for one of those meals, that’s not even 4% of all the food you ate in those 7 days. Any dietician or statistician can assure you that if you’re doing something quite well 96% of the time, the 4% won’t make a huge detrimental impact to your overall success. LeBron James, one of the best basketball players of all time, has a career shooting average of only about 50%. If he misses almost half the shots he makes and is still that good, you’ll be okay going a little off track on one meal in a week.

The nice thing about a wagon, is you can get back on

It’s your wagon; you’re the one driving it! If you fall off, stop your own wagon, dust the dirt off your pants, and get right back on. The problem most people have with getting off track is the ability to get back ON track. A “cheat” meal is that: a meal. If you choose to have all of the food, calorie, indulging freedom on Memorial Day, keep it to a meal and remember that the next meal, and next day, should go right back to normal. In this situation, it can be really helpful to have your next meal planned. Your body may crave sugar or extra calories a little more once you’ve given it some, so already having a healthy meal in mind and the ingredients on hand helps you steer you wagon in the right direction quickly, and avoid detours.

Wait, there’s more!

For some additional practical tips and healthier picks, here are some ideas:

• Ditch your hamburger bun, and wrap it in lettuce
• Grab a single plate and toss it when you’re done, instead of grabbing a second helping
• Pickles have ton of salt, so snack some of those instead of potato chips for the salty satisfaction without the extra carbs and oils
• Use your fist as a guide; have only that much (in size) of any potato, egg, or chicken salad
• Keep the condiments to a minimum; try having less than you usually do. Two tablespoons of ketchup packs 10g carbs, and you’ve likely spread on more than that in the past out of habit
• Drinks lots of water: it will not only keep you hydrated in the heat, but feeling fuller as well. You’ve heard this tip before, but actually do it — have some water, and then have some more.
• Add fruit to your water for some flavor and summer flare. Skip the carbonated beverages, even those without sugar, such as diet soda, dehydrate you and can make you feel bloated
• Don’t sit by the food table: distance yourself from the temptation by getting out and enjoying the pool water, weather, green grass and outdoor activities
• Chew gum so you don’t nibble on something just for the sake of nibbling
• Bring one of your favorite healthy dishes to share, so you’re in control of at least one item available to snack on
• Don’t think about what you can’t/shouldn’t eat, instead add more good stuff! Pack on the veggies, fruit, and wholesome ingredients to whatever you’re eating -- which in turn, makes less room for the junk, both on your plate and in your belly.
• Look for better options, regardless of the options you’re given: when possible, pick leaner proteins like chicken, turkey or fish over beef. Choose whole-grains or plant-based carbs (like corn or rice) instead of highly-processed ones like breads and desserts. 

And at the end of the day remember: you’re building a healthy lifestyle, this is a long-term game. Enjoying yourself without guilt isn’t an easy feat, but I encourage you to embrace life balance. Your nutrition goals, friends and family, and happiness will thank you for it.

My thoughts on the CrossFit Open

The Open

I’m not sure how many of you do or know anything about CrossFit, I'm lucky to have a mixed-readership on this blog; therefore, I’ll give you a brief overview.

The CrossFit Open is a worldwide competition, anyone can join (young, old, male, female, new to CrossFit or the fittest in the world – literally). Every Thursday night for five consecutive weeks CrossFit Headquarters releases a workout, and participants (there’s about 300,000 globally now), have until the following Monday night to submit their score. There are movement standards enforced through certified judges (your fellow gym friends who complete the online certification) who monitor the athlete’s workout. There’s even a scaled division for those less proficient at certain movements or new to CrossFit. At the conclusion of these five workouts, the top individuals and teams move on to the next round of competition, which then leads to the CrossFit Games – the Super Bowl of this sport (though it includes people from all over the world, and has a variety of events).

So the Open takes place in an affiliate, your garage, wherever you normally do CrossFit. Last year, I’d been CrossFitting about a month when the Open came around and it never even crossed my mind to not sign up. You mean I get to do the same workout as everyone else in this sport, talk about it, and compare my score? How cool is that!

To Register or Not

It honestly confuses me when people say they are “too new” or “not good enough” for the Open. It is one of the most measurable ways in fact to gauge your skill level, and measure your progress between now and the next season. CrossFit is hard – mentally, physically, it is no damn joke. Sure, all sports are difficult in their own way and I’ve never been a pro football player so I can’t compare the two, but CrossFit is absolutely a taxing activity. The people that stick with it have goals, there’s no way to keep putting yourself through it if you aren’t aiming for something.

I asked Brian (owner/head coach of my gym, Magna) if the Open is for everyone.

“I think the Open is just like CrossFit, you have to have your personal goals with it and if you approach it correctly, the Open is for everyone,” he said. “It’s a lot of fun to have a reason to do a workout, and be able to compare yourself with friends, family or coworkers who don’t go to your gym. It’s fun to narrow the leader board down to males that are 36 in Arizona, for example. But you have to have the right perspective on things, and that comes from your home gym environment.”

BK continued, “As an athlete it’s a good reason to push yourself to a spot that you probably wouldn’t go to for just any other workout. For me, writing my own programming, it’s a great test of what our programming is versus what Dave Castro (CrossFit Games Director) wants us to do.” 

The Nerves

You can’t gain aerobic capacity in the four days you’re allotted to complete the workout, you can’t cram fitness in an all-nighter like you can a college paper. You’re either training all year for it or you’re not, and your scores will show it. BK and I talked off the record, so to speak, after a night of running heats of 16.1, where we discussed pressure shouldn’t be a foreign feeling during the Open, because theoretically you should be training with that intensity all the time.

Now sure, that’s ideal. But the science that a healthy amount of pressure is important for optimal performance is basically common knowledge now. I was so anxious all day Thursday. I want to prove that I’ve gotten fitter than last year, I want to make my coach proud and contribute to the team by getting a good score, and I want to feel proud of myself. If I did terrible in the workout, none of those things would happen.

Big Picture

I place a lot of pressure on myself to do well in everything that I do. However, I survived my first Open workout. And I didn’t do terrible actually. I’m not qualifying for anything, but I could’ve told you that beforehand. I’m going to do it again, because why the hell not – I think I’m capable of better and if by the unfortunate chance I’m not, I got a great workout in. 

The important thing to remember is the Open is a measure of your fitness. Not of your kind heart, competency, motivation or worth. If Michael Phelps doesn’t qualify for the Olympics, he still has to get up the next morning and be Michael Phelps, the man, husband, father, and so forth, and not the Olympian. 

My closest friends may sense some hypocrisy, having seen me cry in the gym or obsess over my scores. There’s nothing wrong with being a passionate athlete, those that succeed really care about what they’re doing, but I think finding the balance is the key to pushing limits and being your best self, and getting closer to that balance is all apart of greater process.

I look forward to sharing with you how the next 4 weeks of the Open go. It’s going be a great opportunity for personal growth and to embrace the amazing community CrossFit offers.

Resources

To register, and/or see schedule of workouts: click here.

For more on CrossFit Magna, click here.

CrossFit Magna, photo taken by me.