Tag: #HealthyEating

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Unboxing My Virta Health Package: Tools for Success on My Keto Journey

My newest video is up, and it’s all about the exciting unboxing of my Virta Health package! If you’ve been following my weight loss journey here, or on LevelUpSaho, you know I’ve been living that keto life for a while. So when my insurance company sent me a letter saying I qualified to use the Virta Health program for free, I was intrigued. Free keto help? Absolutely. Plus, I wanted to check it out to see if it’s worth sharing with you all, so others can give it a shot and be successful with it, too.

The package I received from Virta is packed with tools to make tracking and staying on top of my keto game easier than ever. Inside, I found a meter that tests both ketones and blood glucose (all in one—so convenient!) and all the necessary supplies, a digital scale that syncs to my phone, a food scale, magnesium supplements, bouillon cubes, a sample pack of LMNT (you know how much I love that stuff), a recipe book, and a cool tote bag to carry it all in. This kit alone has me feeling like I’m stepping into the next level of keto success.

Setting it all up? Well, let’s just say there was a slight learning curve at first. Trying to figure out the meter and syncing the scales had me feeling like I was operating a small spaceship. But once I got everything working, it was smooth sailing; and now I’m officially all set to track both my ketones and glucose like a pro, which is going to help me fine-tune my keto plan even more.

One of the biggest tips I’ve found helpful in this process—is the importance of discipline over motivation. You’ve heard me say this before, but it’s still so true: motivation is great, but discipline is what gets you through those tough days. By sticking to my macros and eating almost the same meals every day, I’ve found a rhythm that works for me. I know exactly what to eat and when, and that predictability takes away a lot of the guesswork (and temptation).

Another key to my success? Being prepared. Before I started with Virta, even though I was taking phentermine to help with my hunger, I’d still get hit with that classic 3:30 PM snack attack—and let me tell you, it didn’t always end with good decisions. But now, thanks to the tools and guidance from Virta, I’m staying ahead of those cravings. By planning my meals, packing my snacks, and making sure I’ve got everything I need for the day, I can breeze through the afternoon without reaching for something I’ll regret later.

As for what’s next? Well, this unboxing is just the start. I’m excited to see how using these tools continues to help me stay on track and push my results even further. I’ll be sharing more updates as I go, and if you’re curious about how to set yourself up for success on keto—or just want to watch me figure out how to use all this new gear—be sure to check out the video. There’s something in here for everyone, whether you’re new to keto or just looking to refine your routine.

xoxo
-S

P.S.
If you enjoyed this post, don’t forget to like, share, and subscribe, both here and on YouTube, to stay up to date with all my keto tips, unboxings, and updates on my journey! Your support means everything. While you’re at it, be sure to follow me on Instagram @LevelUpSaho for more behind-the-scenes content, meal prep ideas, and day-to-day motivation! Let’s keep leveling up together! 💪✨

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The Truth About Carb Loading: Myths and Better Alternatives for Roller Derby Performance

In the roller derby world, there’s plenty of talk about the best ways to fuel up before a game. One of the most common strategies you’ll hear about is carb loading—the idea that downing a huge plate of pasta the night before will give you the energy you need to skate harder, faster, and longer. But here’s the truth: carb loading the night before a game is not as effective as many believe. Let’s break down the myths and explore smarter ways to fuel your body for peak derby performance.

Myth 1: Carb Loading Means Eating Tons of Pasta the Night Before

One of the most persistent myths is that carb loading requires eating an excessive amount of pasta or other carbs the night before a game. In reality, effective carb loading is a bit more nuanced. It’s not just about the quantity of carbs but also about how you distribute your intake.

What to Do Instead: Start increasing your carbohydrate intake about three to four days before the event. Aim to consume 7-10 grams of carbohydrates per kilogram of body weight daily during this period. Focus on complex carbs like whole grains, fruits, and vegetables, which provide sustained energy rather than a quick spike.

Myth 2: Carb Loading Guarantees Better Performance

While carb loading can help, it doesn’t automatically translate into improved performance. For many athletes, particularly those who are well-trained or engage in shorter events, the benefits may be minimal. Overloading on carbs can sometimes lead to digestive discomfort or weight gain, which could potentially hinder performance.

What to Do Instead: Tailor your carbohydrate intake to your specific needs and the nature of your event. For shorter, high-intensity activities, focusing on a balanced diet with adequate carbs throughout your training may be sufficient. For endurance events, like marathons, a strategic approach to carb loading could be beneficial, but it should be personalized.

Myth 3: All Carbs Are Created Equal

Not all carbohydrates are beneficial for athletes. The myth that any source of carbs is fine for loading purposes can lead to poor food choices that impact performance and overall health.

What to Do Instead: Prioritize nutrient-dense carbohydrates. Opt for foods that provide not only energy but also vitamins, minerals, and fiber. Whole grains, legumes, fruits, and starchy vegetables are excellent choices. Avoid excessive consumption of simple sugars or refined carbs, which can lead to energy crashes and negatively impact your overall health.

Myth 4: You Don’t Need to Adjust Your Training

Some believe that carb loading alone can compensate for inadequate training. This is not the case. No amount of carbs can replace the benefits of consistent and well-structured training.

What to Do Instead: Combine a well-balanced diet with a solid training regimen. Ensure your training plan includes a mix of endurance, strength, and skill-based workouts. Carbohydrate loading should complement your training, not replace it.

Myth 5: Carb Loading Is Only for Endurance Athletes

While carb loading is often associated with endurance sports, it can be beneficial for other types of athletes as well, including those participating in high-intensity or team sports.

What to Do Instead: Consider your sport’s demands. For events or activities requiring bursts of energy or high-intensity efforts, a strategic approach to carbohydrate intake can help maintain performance levels. Adjust your carb intake based on the length and intensity of your activity.

Practical Tips for Effective Carb Loading

  1. Gradual Increase: Begin increasing your carb intake three to four days before the event, rather than doing a last-minute binge.
  2. Balanced Meals: Spread your carb consumption throughout the day, including in meals and snacks.
  3. Stay Hydrated: Carbohydrates are stored with water in your muscles, so maintain good hydration levels to optimize glycogen storage.
  4. Listen to Your Body: Pay attention to how your body responds to different foods and adjust your intake accordingly.
  5. Avoid New Foods: Stick with familiar foods that you know work well for your digestive system.

By understanding and applying these principles, you can more effectively fuel your body for peak performance without falling prey to common carb loading myths. Remember, the best approach to nutrition is one that supports your training, meets your individual needs, and promotes overall health.

xoxo
-S

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Discovering the Magic of Mushrooms: Nature’s Hidden Treasures

In the enchanting realm of nature’s bounty, there exists a kingdom often overlooked yet brimming with marvels: mushrooms. These fascinating fungi captivate the imagination and offer a myriad of benefits that stretch far beyond their humble appearances. Let’s delve deeper into the magical world of mushrooms and uncover why they deserve a spotlight in our lives.

Diversity and Beauty

Mushrooms come in a breathtaking array of shapes, sizes, and colors, making each species a unique masterpiece of evolution. From the delicate chanterelles peeking through forest floors to the majestic lion’s mane dangling like ethereal icicles, mushrooms adorn our natural landscapes with unparalleled beauty. Their diversity isn’t just aesthetic; it reflects their adaptability to various environments worldwide, from damp forests to arid deserts.

Culinary Delights

One of the most celebrated aspects of mushrooms is their culinary versatility. Whether sautéed to golden perfection, grilled to smoky tenderness, or enjoyed raw for their earthy crunch, mushrooms add depth and flavor to dishes ranging from rustic soups to gourmet pizzas. The umami richness of shiitakes enhances stir-fries and risottos, while the delicate earthiness of morels elevates creamy sauces and omelets. Each variety offers a distinct taste adventure, enticing chefs and food enthusiasts alike to explore new culinary horizons.

Nutritional Powerhouses

Beyond their delightful taste, mushrooms pack a nutritional punch. Low in calories and fat, they are rich in vitamins such as B vitamins (important for energy metabolism) and vitamin D (especially when exposed to sunlight), essential minerals like selenium (an antioxidant powerhouse) and potassium (crucial for heart health), and a variety of antioxidants. Mushrooms are also a rare non-animal source of vitamin D, making them invaluable for those following vegetarian or vegan diets. Their nutritional profile supports overall well-being and immune function, promoting health from the inside out.

Medicinal Marvels

For centuries, mushrooms have been revered for their medicinal properties. Traditional Chinese medicine and other ancient healing practices recognized mushrooms for their immune-boosting, anti-inflammatory, and adaptogenic properties. Modern scientific research continues to unveil their potential in supporting cardiovascular health, cognitive function, and even as potential cancer fighters. Certain mushrooms, such as reishi and turkey tail, are studied for their immune-modulating effects and potential in adjunct cancer therapies. Their bioactive compounds hold promise in modern medicine, offering natural alternatives and supplements to support health and wellness.

Environmental Stewards

Mushrooms play a crucial role in our ecosystems as decomposers, breaking down organic matter and recycling nutrients back into the soil. Some species form symbiotic relationships with plants, enhancing their hosts’ nutrient absorption capabilities and contributing to the health of entire ecosystems. Additionally, mushrooms can be cultivated sustainably, offering a renewable food source with minimal environmental impact compared to traditional livestock farming. Their cultivation provides economic opportunities and promotes biodiversity conservation, aligning with sustainable agricultural practices and global food security goals.

Psychedelic Explorations

In the realm of consciousness exploration, certain mushrooms like those containing psilocybin have gained attention for their potential therapeutic benefits. Research suggests that controlled, guided use of these mushrooms under professional supervision may aid in treating conditions such as depression, anxiety, and PTSD. They hold promise in psychotherapy, offering a unique perspective on mental health treatments and prompting further studies into their mechanisms of action and long-term effects. While their recreational use is regulated, their potential therapeutic applications continue to inspire medical research and discussions on mental health care.

Artistic Inspiration

Mushrooms have inspired artists, writers, and storytellers throughout history. Their whimsical forms and mysterious life cycles have woven themselves into folklore and fairy tales, from the charming homes of woodland creatures to mystical potions and spells. Artists capture their intricate textures and vibrant colors, while writers weave narratives around their magical properties and mystical origins. Mushrooms symbolize transformation, resilience, and the interconnectedness of life, offering endless creative inspiration across cultures and artistic expressions.

Embracing the Wonder

As we navigate our modern lives, it’s easy to overlook the wonders that nature offers us. Mushrooms, with their diversity, culinary delights, nutritional benefits, medicinal potentials, ecological roles, and even their role in expanding consciousness, remind us of the intricate tapestry of life on Earth. Let’s celebrate and cherish these remarkable organisms, cultivating a deeper appreciation for their magic and integrating them more fully into our lives.

Whether you’re a gourmet chef experimenting with new flavors, a health enthusiast seeking natural remedies, a nature lover exploring biodiversity, or an explorer of consciousness intrigued by their mystical properties, mushrooms beckon us to explore their world and discover the hidden treasures they hold. Embrace the magic of mushrooms, and let them enrich your life in ways both tangible and profound.

xoxo
-S