BruceCrain Mississippi
Bruce Crain Mississippi

Bruce Crain Explains How to Combat Anxiety Through Healthy Food

According to Bruce Crain Mississippi, you can manage stress naturally by incorporating certain foods into your diet. 

Although sources of stress are different and vary in importance, our bodies can’t easily distinguish between them. The stress of being stuck in traffic and the stress of a medical emergency, for example, can cause people to react with an equal fight-or-flight response.  Bruce Crain Mississippi, a personal trainer, and health enthusiast explains that hormones such as cortisol and adrenaline flood the body to increase heart rate, muscle tension, and alertness. Although helpful in many situations, chronic stress can lead to health problems and weight gain over time.

When people think of ways to relieve stress, they first think of exercise, reading, yoga, and spending time outdoors. Bruce Crain Mississippi notes that diet also plays a significant role in mental health and stress reduction. The body uses up stores of vitamin B when stressed, so eating foods rich in B vitamins can help to replenish the levels. According to Bruce Cain Mississippi, B6 and folate reduce symptoms of depression and improve our body’s mental response to stress.

Additionally, foods high in omega-3 fatty acids assist neurotransmitters in the brain, reducing anxiety and improving our reaction to stressful situations. Bruce Crain Mississippi notes that people are more likely to overeat when upset and stressed as well, often turning to unhealthy, processed foods. Instead of filling up on fast food and junk food, Bruce Crain of Mississippi recommends filling your house with healthy, fresh, and nourishing foods. Try adding some of the following to your plate this week!

Fatty Fish

Natural, wild-caught fish are not only delicious but also extremely healthy. Bruce Crain Mississippi recommendseating salmon and mackerel, which are both high in DHA and EPA. They support healthy brain function and can reduce inflammation in the body. B vitamins, vitamin D, and antioxidant selenium are found in fatty fish, which helps fight oxidative stress.

Seeds

According to Bruce Crain Mississippi, pumpkin and chia seeds offer many nutritional benefits to the body. Magnesium is found in pumpkin seeds, which is needed for more than 600 different reactions, including mood and brain function. When the body has inadequate levels of magnesium, it increases the cortisol stress response and leads to depression.

Chia seeds are another excellent addition to your diet. Bruce Crain Mississippi explains that chia seeds are a source of alpha-linolenic acid, which is another omega-3 fatty acid. Plus, chia seeds can stabilize blood sugar levels and reduce inflammation.

Greek Yogurt

Bruce Crain Mississippi recommends eating greek yogurt as a source of probiotics. They are known to feed the bacteria in our gut, which helps to improve moods and maintain overall health. According to Bruce Crain Mississippi, two main strains of culture can be found in greek yogurt, Lactobacillus and Bifidobacteria. With regular consumption for at least eight weeks, people may experience a decrease in depressive symptoms, reduced inflammation, and reduced insulin levels.

Other foods that can be used to help combat anxiety, including oats, matcha, turmeric, and leafy greens. Contact a personal trainer or nutritionist for additional help creating a meal plan and fitness routine.

Bruce Crain Mississippi

Bruce Crain Recommends Supplement Starting Pack

If you are looking to enhance your diet, Bruce Crain recommends three basic supplements for beginners.

When people first start their fitness journey, they often wonder where to begin when it comes to taking supplements. Although there is no magic pill or powder that will give you immediate results, Bruce Crain of Mississippi believes there are benefits to slowly and safely incorporating supplements into your diet. Before we go over which supplements to start with, you must know how to use them.

Bruce Crain, a successful personal trainer, and nutritionist in Mississippi suggests introducing only one supplement to your body at a time. Continue taking the new supplement for 6-9 weeks to determine if you notice any results. Slowly adding supplements is also a great way to identify how each one makes you feel. If you take a bunch of new things all at one time, there will be no way to differentiate which ones are working for you and which ones aren’t sitting as well.

Supplements should never be used in place of a balanced and nutritious diet. Once you know how to eat correctly, set realistic goals, and stick to a workout plan, it’s time to add supplements to the mix. There is no substitute for getting adequate rest, managing mental health, or staying consistent in your fitness plan.

1. Multivitamin

The first supplement you should consider adding to your diet is a multivitamin. Bruce Crain of Mississippi explains that multivitamins help fill in small gaps in your already balanced diet. Plus, some nutrients are more in demand when your body is working hard. Intense training, muscle growth, changes in diet, and immune system attacks are all examples of when a multivitamin would come in handy. Break your multivitamin into multiple servings and always take it with a meal for maximum absorption.

2. Greens Supplement

Plants offer a wide variety of nutrients that are used in both new and traditional medicines and remedies. Most people admit that they don’t get enough servings of vegetables and leafy greens per day, which means those nutrients need to come from somewhere! Bruce Crain of Mississippi notes that for powdered botanicals to be effective, it’s usually recommended to take at least 500 milligrams per serving with food.

3. Omega-3 Fatty Acids

Every single cell in your body requires fatty acids when building the foundation of fluid membranes. Bruce Crain of Mississippi notes that since cells are continually being destroyed and created, it’s essential to have fatty acids for optimal health and fitness. Additionally, essential fatty acids allow your immune system to work correctly and offer anti-inflammatory benefits. They help you recover faster from workouts and other stresses in life, such as lack of sleep.

As if those benefits aren’t amazing enough, taking omega-3s can help other nutrients work better while improving your mood, mental health, and skin. Bruce Crain of Mississippi recommends buying supplements that offer fatty acids in natural triglyceride or fatty acid form. That way, you can take lower doses to achieve the best possible results, compared to other types on the market today.

Bruce Crain of Mississippi always recommends speaking with a certified dietician or nutritionist for personalized guidance. Consider all pre-existing conditions and environmental factors when building and starting new plans.

Bruce Crain Mississippi

Setting and Reaching Fitness Goals With Bruce Crain of Mississippi

Personal trainer, Bruce Crain of Mississippi, shares three tips for achieving physical fitness goals.

When the New Year comes around, one of the most popular resolutions people make is to get back to the gym. Finding the motivation to do so, however, can be more difficult than anticipated. Deciding to change your lifestyle is a significant first step. Bruce Crain of Mississippi explains what you should do next to get started and reach your fitness goals.

Besides the occasional gym membership special, there’s no other reason to wait until the New Year to begin your new fitness plan. Bruce Crain of Mississippi notes that people who decide to start “next Monday” or wait for a holiday have a low success rate – starting a goal by procrastinating increases the chances that you’ll procrastinate again. Your goals are not attached to a date!

Bruce Crain of Mississippi recommends writing down your goals and the steps needed to achieve them. Make a realistic timeline, list potential roadblocks, and get started right away. A strong support system is vital for encouragement and accountability. Personal trainers and fitness coaches are an excellent option for that extra push.

The second step is understanding why you made this goal and why it’s valuable to you. Bruce Crain believes that attaching emotion and urgency to your goal will help you follow through with the plan, even when it’s difficult. Quitting will not be an option when you discover a real passion for change. For example, a fitness goal may help you set an excellent model for your children, lower your risk of heart disease or diabetes, or help you feel more confident in your skin.

Finally, Bruce Crain recommends separating your excuses from your roadblocks. Reasons like not having enough time, waiting for a specific day, or wanting to save money, are only excuses. When you think about your why you’ll find that it’s easier to identify excuses and work harder for your goals. Turn that first step into real momentum!

About Bruce Crain:

Born and raised in Mississippi, Bruce Crain has built a successful career as a personal trainer. He specializes in helping clients improve their overall well-being through lifestyle changes focused on exercise and clean eating. He believes anyone can improve their physical and mental health with an individualized fitness plan.

Bruce Crain became passionate about health while earning his degree in Biomedical Sciences from Mississippi State University. He then went on to earn his master’s degree in Food Science, Nutrition, and Health Promotion from Mississippi State University. In his spare time, Bruce Crain enjoys outdoor recreational activities such as swimming, biking, and running. He also likes traveling to national parks across the United States.

Managing Hunger on HIT Training Plans with Bruce Crain of Mississippi

Personal trainer and nutritionist, Bruce Crain of Mississippi, helps clients manage their increased appetite after high-intensity training (HIT).

High-intensity interval training (HIT) provides many personal health benefits and has grown in popularity in recent years. In a short workout session, people can improve cardiovascular health while burning a higher amount of calories compared to traditional weight training alone. HIT cycles through intervals of high effort followed by rest, and can be adapted to a variety of activities.

While HIT is excellent to incorporate for both weight loss and maintenance, personal trainer Bruce Crain of Mississippi explains that it can also lead to the feeling of increased hunger. Many people struggle to stick to their diet plans and meet calorie intake goals as it is. It’s normal to feel hungry after working out, but HIT can heighten those feelings even more.

With the proper strategies, however, you can make the most out of HIT fitness plans. To avoid overeating, Bruce Crain of Mississippi offers three expert tips.

Stay Hydrated

The main symptom of dehydration is feeling hungry. According to Bruce Crain of Mississippi, drinking water can help curb post-workout cravings. In addition, staying hydrated helps your muscles and joints work better. Drinking water promotes cardiovascular health and keeps the body cool.

Refuel the Right Way

Managing hunger means sticking to a balanced nutritional plan. Bruce Crain of Mississippi recommends eating a small snack after working out. The snack should have complex carbs, protein, and healthy fats. Protein helps to build and maintain muscle growth and should be incorporated into most meals.

Train Hunger

Feeling hungry is often a mental roadblock people must overcome, especially those who are used to severely overeating. While getting enough nutrition is essential, Bruce Crain of Mississippi notes that many people eat because they are bored or are used to feeling full. Before reaching for a snack or meal outside of your nutritional plan, consider drinking some water and waiting for the hungry feelings to subside.

About Bruce Crain:

Born and raised in Mississippi, Bruce Crain has built a successful career as a personal trainer. He specializes in helping clients improve their overall well-being through lifestyle changes focused on exercise and clean eating. He believes anyone can improve their physical and mental health with an individualized fitness plan.

Bruce Crain became passionate about health while earning his degree in Biomedical Sciences from Mississippi State University. He then went on to earn his master’s degree in Food Science, Nutrition, and Health Promotion from Mississippi State University. In his spare time, Bruce Crain enjoys outdoor recreational activities such as swimming, biking, and running. He also likes traveling to national parks across the United States.