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    When Should You Eat Carbs? By Dr. Gabrielle Lyon

    When Should You Eat Carbs? By Dr. Gabrielle Lyon

    You may have heard about “protein timing,” — but if you haven’t it refers to the distribution of protein throughout the day, and before/after training sessions for optimal muscle protein synthesis (the process by which cells make proteins).


    There are different studies and philosophies on how this should be accomplished depending on your overall goals. If you train regularly, then you probably have a system down pat already.


    But are you paying attention to “carb timing?”


    If you’re not, you might be putting yourself at a disadvantage when it comes to your health, physique, and losing those last 5-10 lbs


    The research for carbs and high-intensity exercise is very clear; however, the research about meal distribution for metabolic flexibility and body composition is not as well-established and definitely not widely-recognized.


    So why should you pay attention to how you distribute carbs throughout the day?


    It primarily has to deal with “metabolic flexibility,” or your body’s ability to adapt to different metabolic demands (aka the stress you put on it through eating and training).


    We know that the consumption of any carbohydrates requires an insulin response so that our cells can absorb the sugars from the macronutrient for energy. Eat too many carbs, though, and your body might not be able to keep up.


    Research studies have shown that the body can use (burn or store) about 40 grams of carbs after a meal (assuming you’re not exercising while digesting the meal). Meals that exceed 40 grams require more and more insulin to shut down fat metabolism and force the extra carbs to be converted into fat for storage.


    This limits the body’s ability to burn fats, increases fluctuations in blood glucose, and increases hunger.


    For the average person trying to lose weight - keeping carbs lower at the beginning of the day and higher towards the end of the day.




    Stay connected with Team ICON Member Emily Hayden:

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook! 

    3 Tips To Get Back On Track by April Imholte

    3 Tips To Get Back On Track by April Imholte

    I get comments all the time from people as to why they "just can't" focus on their nutrition right now. Usually it's because they don't have the time, or they will start when they start working out🙃, after xy or z trip, when my kids are older, etc etc etc.

    I get it. Making changes can be hard. And life always seems to "get in the way." But it doesn't have to be an all or nothing approach. It doesn't have to be complicated. In fact, I would argue that it would be best to start with small steps versus diving all in which can be overwhelming for most.

    You don't have to start working out in order to start dialing in your nutrition. Why is it that you see people in the gym day in and day out but they never seem to make progress or change? It's likely because they aren't investing enough energy into the aspect that is the most important. NUTRITION! 🍎

    Here are some simple tips I've personally used to get back on track that would be a great place for you to start.

    1). Increase daily protein intake.

    If you eat animal products, some examples would be chicken, fish, lean ground beef, eggs, etc. Plant based? You can up protein through sources like lentils, chickpeas, nuts, seeds, nutritional yeast, etc. Because protein seems to be the toughest to get in (for me anyways) I rely on ICON Meals and my plant based shakes to ensure I always have a healthy protein source ready to go.

    2). Eat more soluble fiber containing foods.

    Think about the colors of the rainbow 🌈 and foods that come from the Earth. For example, more fruits and veggies. Increasing fiber may improve your sensitivity to insulin which can help improve the body's reaction to a rise in blood glucose.

    3). You probably guessed this next one? 🤓 Yes, Increase WATER 💧intake.

    I feel like a broken record every time I bring this up but it really is THAT important! Our bodies are made up of about 55-60% water so it's no wonder that if we don't consume enough of it on a daily basis things start to malfunction. Simply increasing your water intake can significantly increase your progress and overall feeling of well being.

    Stay connected with ICON Meals Influencer April Imholte:

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    Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    Foods You Didn't Know You Can Freeze!

    Foods You Didn't Know You Can Freeze!

    2 minute read from ICON Meals collaborator, Meal Prep On Fleek and Feeding Littles! (please go give them a like and share! There's a TON of useful tips here!)

    You can freeze more than veggies, fruits and meats! Have you been using your freezer more lately?

    Freezing food before it expires helps us waste less food and gives us more options for later. It’s also convenient for items bought in large containers, as you don’t have to worry about eating it all before it goes bad.

    If you’re not using the original container which has the expiration date, make sure to label anything you freeze with the date and content.

    Here are some thawing and use instructions for each of these foods.

    Note: guidelines on freezing/thawing vary depending on the source.⠀

    ➕Eggs: thaw in the fridge or under cold water and use in baked goods, French toast or in omelets/scrambled eggs.

    ➕Tortillas: thaw in the refrigerator before use, then heat as needed.

    ➕Butter: thaw in the refrigerator. If you need to use it right away as melted butter, place on a hot pan or in the microwave straight from the freezer.

    ➕Cheese: freeze blocks of cheese or shredded cheese. Soft cheese can get crumbly when frozen whole, so stick to harder or aged cheeses. Thaw in the refrigerator. Since its texture may change, it’s ideal to thaw and serve melted or in a recipe.

    ➕Avocados: avocados from frozen are best in guacamole, dip, sauces or spreads {not eaten as whole pieces}. Thaw in the refrigerator before using.

    Hummus: leave some space at the top of the container for the hummus to expand in the freezer. Some recommend covering with a layer of olive oil. You can also put the hummus container directly in the freezer if you haven’t opened it yet. Thaw in the refrigerator.

    Stay connected with our friends Meal Prep On Fleek and Feeding Littles:

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!