February Lunch and Learn - Happy Hormones, Skin, and Body 2023

Wow! What an AMAZING lunch and learn with YOU, Brookes Vaghn, Kaylan Ashford, Laura Francis Smith, and our TransFit Staff! We learned so much about nutrition, movement, skin care and how hormones play such a crucial role in whole body health. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to TRANSFORMING! We can make the most of every day! 
 Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more! When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like: 

Infertility and irregular periods

-Weight gain or weight loss that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

 How to Balance our Hormones 
 

o   Eat whole foods, largely plant-based
o   Mediterranean style diet
o   Consider adding organic non-GMO soy products to combat hot flashes
o   Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o   Balance your HIIT and cardio workouts with low impact strength exercises

Get in touch with Brookes Vaughn Here!

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health
 

1. Organic, Non-GMO, Whole Soy Foods

2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s. 

4 Supplements that are PROVEN Effective 
 

1. Protein 

2. Vitamin D 

3. Creatine 

4. Caffeine  

Skin Health
 

Kaylan Ashford and Laura Francis Smith discussed the important  of Sunscreen, Retinol, and Vitamin C serum. They arms discussed the difference between all the facial treatments available for creating and  maintaining vibrant skin.   The first step to treating problematic skin is to correctly diagnose the problem. At your initial appointment a comprehensive medical and skin care history will help to direct your  treatment. 

To Conclude:

We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals!  We are here to serve. 

💗Celebrate with us tomorrow! Galantines Workouts tomorrow wear your pink or red. 💗. 

Our NEW CLIENT ACCESS 30 Day Package is $120 today, and current clients ALL ACCESS is $150! A great opportunity to transform.

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
 

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

Mediterranean Diet

Happy Friday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward to Transform at Home and Transform 30! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work. 💪

Lots of questions in sessions this week about the Mediterranean Diet! While it is a diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based around eating in moderation and giving your body the nutrients, it needs daily though whole foods. Below are some lists of food groups as well as all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan.

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

• Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.

• Eat nuts and olives as snacks. This is a great replacement for a processed snack.

• Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.

• Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!

• Eat more legumes! This includes lentils, chickpeas, beans, and peas.

• Eat lean meat.

• Cut out sugary beverages.

• Seek out the best quality food available.

• Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.

• Lastly Mediterranean meals are most often shared family style!

Classic Greek Salad

Ingredients:
Serves 4
Prep Time: 20 Minutes

• Red onion

• Kosher salt

• ¼ cup red wine vinegar

• Zest and juice of one lemon

• 1 teaspoon Oregano

• Ground pepper

• ¼ cup extra-virgin olive oil

• Grape Tomatoes

• 1 cup Kalamata olives

• 5 Persian cucumbers

• 1 4-ounce block Greek feta cheese

Directions:
 

1. Whisk the vinegar, lemon zest and juice, honey, dried oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
2. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives and toss.
3. Peel the cucumbers, leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about 1/2 inch thick; add to the bowl with the tomatoes.
4. Add red onion to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles. Divide the salad among plates.
5. Top with the feta and oregano; drizzle with olive oil and season with pepper.
6. For extra protein add chicken or shrimp on top!

Grilled Salmon Kabobs

Ingredients:
Serves 8
Cook Time: 60 Minutes

• ½ cup tzatziki sauce

• 1 lemon, zested

• 1 tablespoon lemon juice

• 1 pound salmon fillets, cut into 1 inch cubes

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 2 medium green bell peppers, cut into 2 inch pieces

• 1 pint grape tomatoes

• ½ red onion, cut into wedges

• ¼ cup feta cheese

• More tzatziki sauce for serving

Directions:
 

1. Combine tzatziki sauce, lemon juice, and lemon zest in a bowl. Add salmon, toss to coat, and marinate in the refrigerator for 15 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. Combine garlic, oregano, and olive oil in a bowl. Add green peppers, red onions, and grape tomatoes.
4. Beginning and ending with salmon, thread salmon, grape tomatoes, red onions, and green peppers onto 8 skewers.
5. Cook salmon skewers on the hot grill until fish is opaque in color, turning every 5 minutes, about 15 minutes total. Top with feta cheese and extra tzatziki sauce.

We are partnering with Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and in February will have a cooler to store the full meals for pickup. Check out the Website here and get excited!

Bible Study
Interesting in joining Bible Study? Next week is only the second week! We'd love for you to join us at 12 pm on Wednesdays! We are studying Kelly Minter's book Encountering God! It is a wonderful book regarding how to keep God in your life in the day to day!

Full Schedule Starts Next Week
New sessions at TransFit Athens & TransFit Oconee. New 1-1 availability times, Small Group Training 10:30am Daily, Afternoon Open Strength, and new evening Tuesday Yoga. Check the TransFit App for updates. Please schedule your sessions in advance. 

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit