Nutrition Sunday: Rock Those Abs

Nutrition  Sundays are provided by MaxMuscle Manassas. 

Nutrition Sunday: Eating for Two

Nutrition  Sundays are provided by MaxMuscle Manassas. 

Nutrition Sunday: Fit Mommies

Nutrition  Sundays are provided by MaxMuscle Manassas. 

Nutrition Sunday: Back to Basics

Nutrition Sunday is brought to you by MaxMuscle Manassas, who provides all of the information posted. 

Nutrition Sunday: Comfort Food

Nutrition Sunday is brought to you by MaxMuscle Manassas, who provides all of the information posted. 

Nutrition Sunday: Fueling Student Athletes

Nutrition Sunday is brought to you by MaxMuscle Manassas, who provides all of the information posted. 

Nutrition Sundays: Cooking with Protein Powder

This nutritional information is provided by MaxMuscle Manassas. 

FREE PHYSICALS 2015

A Health Screening & Health Fair will be held on Saturday, July 18 from 9 a.m.–2 p.m. at Stonewall Jackson High School. The Health Screening & Health Fair will include free K–5 school-entry physicals for uninsured children, vision and hearing screenings, concussion training for middle and high school parents and their student athlete, and enrollment assistance for Medicaid & FAMIS programs.

There will also be health and wellness information, fitness demonstrations, and free giveaways. Tentative plans also include blood pressure, cholesterol, and glucose testing; and the mammogram mobile van.

The fair is a collaborative effort between Inova Partnership for Healthier Kids, Novant Health, the PWCS Offices of Student Services and Student Learning.

For information and appointments, contact Inova Partnership for Healthier Kids at 703.967.3772.

Guest Post: Supplements While Nursing

Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to.  Thanks, Corry! 

Supplements for Moms who are nursing (Pre/Postnatal)

This is a question I am often asked - what supplements are safe during pregnancy.  Max Muscle Sports Nutrition carries several that I highly recommend to pregnant and nursing moms (if you aren't nursing, you aren't sharing the supplements post-partum with your baby so you can choose any range of supplements).

Protein Powder - these are easy portable ways to get nutrition in on the go, especially when you either don't feel like eating or don't have the time to cook protein.  Max Muscle offers a variety that are safe for both mother and baby.  MaxPro and Triple Whey are milk based proteins and generally safe for for pregnant moms.  Test babies tolerance if nursing by having one shake a day, if baby shows no signs of increased irritation 1-2 hours post shake than you can assume it was ok.  If you desire is to add more shakes do so, every 2-3 days, similar to how you introduce new foods to your baby.

Omega 3-6-9 - opt for a high quality nutraceutical.  This is good for both mom and baby - reducing inflammation, enhancing brain function and provides essential fats.  Another option is the Omega 3 plus.

Multi-Vitamin - choose a high quality prenatal multi-vitamin and take it during your entire pregnancy and post partum as long as you nurse your baby.  The additional iron, folic acid and b-vitamins are good for developing red blood cells, reducing neural tube defects in babies, and preventing anemia.  I highly recommend the MN Prenatal.

**For more on this topic, be sure to check out Corry's book- 9 Months In 9 Months Out.  Written by several women who are both mothers and experts in their field, this book discusses the second nine months of pregnancy- the ones AFTER the baby is born.  

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This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield.  Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at: 

                                                       Corry Matthews 703-772-7113

Email: corrymaxmuscle@gmail.com

FREE Admission- Community Appreciation Week 2014 at the Freedom Center

This week is free admission week at the Freedom Center! We love our membership at FAFC- it's great for taking the kids swimming, my husband's actual workouts, and me pretending I can do Zumba with rhythm.

I can't.  But nobody laughs at me!

Below is the full schedule, but here are a few highlights!

Monday October 20th-
Eating for Weight Loss and Cooking Demo- 7pm

Tuesday October 21st-
Complimentary Breakfast in the Lobby- 6:30am and 9:30am

Wednesday October 22nd-
Les Mills Body Combat Class at 10:30am

Thursday October 23rd-
Technogym Orientation in the Weight Room 8:30am

Friday October 24th-
Family Movie Night in the Pool! 5:30pm (We plan to be there! Find me!)

Saturday October 25th
Family Fun and Fit Day 4pm-6pm

Sunday, October 26th-
Babysitting Certification (Registration Required) 9am-4pm

FREE Family Events at Freedom!

Guest Post: Postnatal Nutrition

Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to.  Thanks, Corry! 

Postnatal Nutrition:

Wow...9, really 10 months is over and now you really want to get your body back in shape.  Well, hold on, it took 10 months to put on the additional weight, and it may take the same amount of time, some less some more, to lose it!  Here are the basics for eating to lose baby weight:

•                If you are breastfeeding, do not begin dieting until after your milk supply has been established - this usually takes 2-4 weeks.  Also if breastfeeding ensure you are drinking ample amounts of water to maintain milk supply.  A good way to ensure this is happening, drink 8-10oz. of water every time you nurse your baby.

•                Do not lose more than 1-2 pounds per week and do not drop your calories below 1000.  Losing weight too quickly may lead to fatigue, loss of muscle, decreased milk supply, depression and sagging skin.  

•                Follow the same guidelines as during pregnancy when it comes to the foods you should be consuming until baby is at least 3 months old.  After 3 months postpartum your body is well on its way to recovery.

**For more on this topic, be sure to check out Corry's book- 9 Months In 9 Months Out.  Written by several women who are both mothers and experts in their field, this book discusses the second nine months of pregnancy- the ones AFTER the baby is born.  

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This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield.  Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at: 

                                                         Corry Matthews 703-772-7113

Email: corrymaxmuscle@gmail.com

Guest Post: Eating for Two

Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to. Thanks, Corry! 

Eating for Two

You've always considered yourself a healthy eater.  You take special precaution to make sure you have enough protein, the right amount and types of carbs, you've included the 5-9 servings of fruits and veggies and the good fats...but now you're about to have a baby or just had one...now what?  The same principles of healthy eating and supplementation apply to pregnancy and postpartum but the difference is - what you eat, your baby also eats.  Many moms find that they actually eat healthier knowing their baby is eating what they are eating.  However (yep, me included) many moms also like to indulge in their yummy, not so healthy friends - the fast food, desserts and oh so necessary salt - THAT IS OK TOO!

Lets talk specifics:

Prenatal Nutrition:

With a growing baby in the uterus, mom will go through many different phases of what she is craving and what she wants to eat.  Here are the basics:

•                Protein - provides the basic building blocks for growing tissue (aka BABY).  The National Academy of Science recommends 74-100 grams of protein per day during pregnancy.  Try to get protein in small amounts throughout the day - not into eating meat, try protein shakes, and dairy.

•                Carbohydrates - ah, this number is elevated during pregnancy to give the mom and baby energy.  The RDA (recommended daily allowance) is 175 grams per day.  My rule of thumb, 80% of the time choose healthy carbohydrates and the other 20% choose what your body is really craving - sweets, salt, etc.

•                Fats - have a variety of fat daily.  Great choices include nuts, avocado, olive oils and fatty fish.  Pay careful attention to fish with high mercury levels and eat them no more than once per week (albacore tuna).

•                Remember, you only need an additional 200-300 calories in the 2nd and 3rd trimesters.  Most women only need to gain 25-35 pounds of weight during pregnancy; anything above this is weight you will be working extra hard in the gym post baby to take off, while you are overly tired and adjusting to a new schedule.  So, indulge, but not too much!

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This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield.  Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at: 

                                                         Corry Matthews 703-772-7113

Email: corrymaxmuscle@gmail.com

Guest Post: How Do I Get My Child to Eat Healthy?

Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to.  Here's the first one- it's actually a few questions in one! Thanks, Corry! 

Your nutrition is the key to your child’s.

What’s the single best way to change your child’s dietary habits – look at what you (as the parent) eat!  With school starting parents always ask “How do I get my child to eat a healthy breakfast?”  and “How do I ensure they are eating the right stuff for lunch and/or dinner?”

Here is the same question phrased a little differently “How do I get my children to stop eating junk”, “How do I get my kids to eat vegetables?”

In today’s society eating “balanced” can be really hard with commuting, long hours and after school activities.  The truth is – it starts and ends with the parents!  You are your child’s primary role model and your children look to you for what to eat.  Think about your breakfast today…did you have one?  Was it coffee?  What did your children see you eat before you tackled the day?  How about you dinner last night – did you eat all your vegetables?  Did you make sure everyone had a serving?

Setting goals as a family is key to getting everyone to eat better!  Here are a few simple tips that will help…

• ·       Eat within 30 minutes of waking up
• ·       Get at least 3 solid meals per day – start of the day, mid-day and end of the day
• ·       Add a protein to every carbohydrate (yep, even breakfast & snacks)
• ·       Think COLOR for every meal – what veggies or fruits can you add into your meal?  Remember, moms and dads you have to eat it too!
• ·       Don’t drink your calories – this goes for everyone in the family – only exception should be milk for those under 2 or underweight

Small meal ideas:

• ·       Half a whole-wheat bagel with almond butter or tahini
• ·       Yogurt shake made with vanilla yogurt, banana and orange juice
• ·       Hard-boiled egg sliced with whole grain toast or bowl of low sugar ceral
• ·       Small bran muffin (homemade or one you trust to be wholesome) with nut or seed butter
• ·       Almond butter on cinnamon-raisin toast
• ·       Half a turkey sandwich in pita bread with sliced tomato and sprouts
• ·       Small bowl of low-fat granola topped with half a banana and a dollop of yogurt
• ·       Open-faced broiled low-fat cheese on whole-wheat
• ·       Breakfast food can be served anytime of the day AND, you don’t have to serve breakfast foods at breakfast

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This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield.  Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at: 

                                                               Corry Matthews 703-772-7113

Email: corrymaxmuscle@gmail.com