Personal Training
Improve Your Health and Wellbeing
Recently I had a very eye opening experience regarding my health that made me so grateful that today, I am here, healthy and getting back to being 100%. It sometimes takes a striking event or situation to make us realize how precious our bodies are. So many times we can take small things for granted until one day, something stops working or goes wrong. Within a matter of 24 hours, we can completely re-evaluate our health and it can cause us to look at food in a different way. I, myself have always viewed food as fuel (and still do) but I had never paid attention to the fact that food can speak for incredible health. Of course, I love healthy food; if you ask anyone who knows me quite well they would call me “crazy” when it comes to food-but I never truly looked at food in terms of its amazing health and healing qualities.
It seems that everyday we are bombarded by new trends in nutrition, new diets, new foods and all of these topics can be found in our magazines, TV’s, newspapers, movies, books that it is not a surprise so many of us get so engulfed thinking about nutrition that in the end we get so overwhelmed and just screw it all! We tend to listen to our peers regarding new foods, diets, weight loss. We constantly thing “If it worked for them, well then surely it will work for me? Right?”
No. Sadly, this is not the case.
Obviously, there are exceptions and lots of people can follow the same diet and see similar results, but you have to keep in mind this is not always the case, and in fact, it can be extremely detrimental to your own health if you follow a specific diet, putting foods in, taking foods out before you know anything about your own body and how it works. Trust me on this one.
So many of us are looking for a quick fix when it comes to weight loss, fat loss etc that we completely overlook the power of health. Eating food for improved, incredible health. I can’t remember the last time, I willingly picked up an article that focused on ‘health’ We are all so drawn to ‘weight loss’ that the amazing power of food when it comes to our health and well being gets put on the back burner.
Like I said, most recently, I have really been focusing on the power of food when it comes to my overall health. Food is incredible. We NEED food for optimum health, optimum weight management, disease prevention and increased vitality. It is incredible that simple foods can aid in all of these categories-no supplements or crazy diets needed.
Food provides us with energy. Whole, real, unrefined and unprocessed foods. The more processed a food is, the less nutrients it will have. How many times have you gone on a ‘diet’ and felt lethargic or fatigued throughout the day? The reason for this is most likely due to the lack and imbalance of real food that is going into your body. Eat foods that is the closest to how nature presented it
My Health/Nutrition Tips
Don’t Eat Foods You Cannot See or Recognize
Have you ever ordered something at a restaurant and half the time don’t even know what you are eating? What I mean by this is try to avoid foods that are camouflaged by sauce, buried in fried oil, food that is hidden in its natural state. For instance, fried food, creamed spinach, potato’s au gratin, eggs Benedict. Breakfast cereal bars that claim to have milk INSIDE of them, even though they are able to stand shelf stable, fiber packed brownies Taking this general outlook is a cleaner outlook to not putting artery clogging, cholesterol producing foods into your body. If it looks too good to be true, it most likely is.
A few products I will never fully understand is the “Better n’ Peanut Butter”
The first picture is the ingredients and nutrition of Better n’ Peanut Butter. What is with all of these ingredients? I don’t know about you, but peanut butter should have 1 or 2 ingredients; Peanuts and salt. The second picture is the ingredients and nutrition of Smuckers all natural peanut butter. Peanut butter is packed with healthy fats and what bothers me about this product is that the healthy fats were replaced with TWO different types of sugary syrups as well as additional dehydrated cane juice (aka SUGAR), in addition to added refined starches.
As you can see, the Better n’ Peanut Butter has about double the amount of carbohydrates and half the amount of protein. Yes, it be be lower in fat, but the other aspects of this food (chemicals, and addition of sugar, carbs) make it worse than eating the real stuff.
What I am trying to express is the importance of avoiding ‘transformed foods’ Stick to the real stuff. Your body recognizes it, its delicious, and of course just watch your portions if the amount is what worries you.
Fuel Your Workouts with Inflammation Fighting Foods
The foods you eat around your workouts are just important if not more, than the workout itself. If you are feeling sore after a workout, you are experience DOMS which stands for Delayed Onset Muscle Soreness. This happens because micro-tears occur inside your muscles and set off an inflammatory response. What happens is your body’s immune system charges in to repair the damage that has been done. Eating a clean, heart healthy diet can aid in muscle recovery because these antioxidant and essential fatty acids found in the foods can reduce inflammation. Make sure you are eating protein and fats in your pre workout meal. A perfect example would be a . Another great choice would be a large bowl of greens (spinach or kale) topped with olive oil and balsamic vinegar, kidney beans and a bit of grilled chicken.
Do not Cut Out Fat.
I have talked about this SO many times on my blog, and I cannot stress the importance of healthy fats in ones diet. I don’t mean your diet should consist of only healthy fat, but it should contain a fair amount. Benefits such as less risk of heart disease and diabetes, for example–are great on their own. But omega-3 fats contribute to a better physique as well. Omega-3s reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts. Healthy fats are also essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
I have talked about this SO many times on my blog, and I cannot stress the importance of healthy fats in ones diet. I don’t mean your diet should consist of only healthy fat, but it should contain a fair amount. Benefits such as less risk of heart disease and diabetes, for example–are great on their own. But omega-3 fats contribute to a better physique as well. Omega-3s reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts. Healthy fats are also essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
Get Your Vitamins and Minerals from FOOD Rather than Supplements
Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. There are certain situations where one should be taking supplements, but for the most part, if you have a healthy diet filled with a variety of foods and food groups, you needn’t supplement with anything additional. Supplements aren’t intended to be a ‘subsitute’ for foods because they cannot provide the essential nutrients that is found in food itself. Like I said, one may be be using supplements in certain situations but it is important to check with your Doctor before going out and wasting your money on supplements that you most likely do not need. Always remember; food first….it provides nutrients that cause your body to work at the highest efficiently as possible
YES to Yolks
Of course, everything in moderation. I am not suggesting that you should be eating 2384 yolks a week, BUT I know longer am ‘scared’ of the egg yolks. Limiting cholesterol to 300mg a day is what the USDA recommends and the amount of cholesterol in one egg yolk is 185mg. The yolk of the egg is where most of the nutrients are found. There is recent research that shows two eggs per day may actually improve ones lipid profile (source) Egg yolks contain 100% of the fat soluble vitamins (A,D,E,K) as well as luetine and zeaxanthin. The yolk is where more than 90% of the calcium, iron, phosphorus, zinc, thiamine, folate, vitamin B6 and vitamin B12 are found. Again, I am not suggesting to go crazy, everything in moderation, but simply don’t fear the yolk!
Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. There are certain situations where one should be taking supplements, but for the most part, if you have a healthy diet filled with a variety of foods and food groups, you needn’t supplement with anything additional. Supplements aren’t intended to be a ‘subsitute’ for foods because they cannot provide the essential nutrients that is found in food itself. Like I said, one may be be using supplements in certain situations but it is important to check with your Doctor before going out and wasting your money on supplements that you most likely do not need. Always remember; food first….it provides nutrients that cause your body to work at the highest efficiently as possible
YES to Yolks
Of course, everything in moderation. I am not suggesting that you should be eating 2384 yolks a week, BUT I know longer am ‘scared’ of the egg yolks. Limiting cholesterol to 300mg a day is what the USDA recommends and the amount of cholesterol in one egg yolk is 185mg. The yolk of the egg is where most of the nutrients are found. There is recent research that shows two eggs per day may actually improve ones lipid profile (source) Egg yolks contain 100% of the fat soluble vitamins (A,D,E,K) as well as luetine and zeaxanthin. The yolk is where more than 90% of the calcium, iron, phosphorus, zinc, thiamine, folate, vitamin B6 and vitamin B12 are found. Again, I am not suggesting to go crazy, everything in moderation, but simply don’t fear the yolk!
Eat in Season
I am sure many of you have heard before that to get the most benefits from fruits and vegetables it is best to eat when they are in their peak season. When you chose to buy produce around the time that it is the ripest and freshest, you are eating it the way nature intended it to be eaten. There is a reason that blueberries aren’t growing rampant in the winter and the same goes for squash in the summer time. To ensure that your produce has the most nutrients, nutritional value and least travel time, it is most beneficial to eat it during its peak time. In addition, The further the fruit or vegetables have to travel. the less likely that they will be treated with preservatives, unhealthy conditions, and/or contamination. When you pick up produce at the store, pay attention to where it comes from. Think about the process and what it goes through to finally get into your hands. Less travel=less contamination
I am sure many of you have heard before that to get the most benefits from fruits and vegetables it is best to eat when they are in their peak season. When you chose to buy produce around the time that it is the ripest and freshest, you are eating it the way nature intended it to be eaten. There is a reason that blueberries aren’t growing rampant in the winter and the same goes for squash in the summer time. To ensure that your produce has the most nutrients, nutritional value and least travel time, it is most beneficial to eat it during its peak time. In addition, The further the fruit or vegetables have to travel. the less likely that they will be treated with preservatives, unhealthy conditions, and/or contamination. When you pick up produce at the store, pay attention to where it comes from. Think about the process and what it goes through to finally get into your hands. Less travel=less contamination
Get Rid of Counting Calories
If I had a dime for every email I got asking how many calories I eat a day, I would have a nice chunk of change in my pocket. I have never and will never be a ‘calorie counter’ This is not to say it won’t work for you, but my advice would be to stay away from it and more so-be in tune with your body. Take note on how you feel after you are done eating a meal. If you are counting calories, and used up your ‘calories’ for that meal but are still ravishingly hungry… that’s a sign you need to be eating more. Our bodies will hold onto fat if you deprive yourself. By staying in tune with your body and staying consistent, this in turn will result in eating fewer calories without having to ‘work’ at it.
Eat Foods That Are Higher In Volume
Foods differ greatly in how efficiently they are digested and absorbed in the body. Foods also differ in how efficiently they are digested and absorbed. When speaking of food in terms of volumetrics, we are talking about ‘energy density’ meaning foods that are lower in energy density ( higher in water, and fiber) allows the body to enjoy bigger portions. dieters to enjoy larger, more satisfying portions, and to lose weight without feeling hungry. For example, 100 calories of grapes (about 2 C) is way different than 100 calories of raisins (about 1/4 C).
Foods differ greatly in how efficiently they are digested and absorbed in the body. Foods also differ in how efficiently they are digested and absorbed. When speaking of food in terms of volumetrics, we are talking about ‘energy density’ meaning foods that are lower in energy density ( higher in water, and fiber) allows the body to enjoy bigger portions. dieters to enjoy larger, more satisfying portions, and to lose weight without feeling hungry. For example, 100 calories of grapes (about 2 C) is way different than 100 calories of raisins (about 1/4 C).
The efficiency our bodies digest these two foods is hugely different. Clearly, the 100 calories of grapes will be a bit more satisfying than the raisins and any individual is more likely to eat more of the raisins in one sitting. Some great ways to increase volume of your food without adding an excess amount of calories
- Add extra veggies to pasta dishes
- Cook oatmeal with a bit more water, even some almond or skim milk for extra flavor
- Throw some spinach or kale into your smoothie
- Eat water in addition to drinking it! (broth based soups, fruits, vegetables)
- Stir fry’s are a great way to add tons of veggies, adding overall nutrients and volume to the meal
Eat for Variety!
The problem with certain ‘diets’ is that they can cut out entire food groups all together! The body just like exercise, gets used to what you put in your body and at some point needs a change. It is so important to vary the foods you eat within each food group. I know it can be a bit of ‘work’ rather than prepping meals to eat the same thing for breakfast, lunch and dinner everyday, but keep in mind that every single food has different nutrient properties; all of which the body needs to keep working as an efficient machine. Not every food you eat has to be perfect, and so what if you go overboard on a certain food group one day. No big deal, just make up for it the next, or just move on…there is always tomorrow.
Eat Everything In Moderation
You should be ENJOYING foods and of course eat everything in moderation. So your weakness is key lime pie (okay, that’s mine) then have a slice! Foods are not ‘good’ or ‘bad’ Do not feel guilty for including in something that you truly enjoy once in a while. The goal is to eat these foods in moderation and move on! Simply balance your indulgences with other foods that provide balance and nutrition that is vital for your health and well being.
Good, Quality Sleep
So often, we underestimate the power of sleep when it comes to our health. If you know me well, you know that nothing comes between me and my sleep. I am not high maintenance in the least, but when it comes to my sleep, I will admit that I am a bit of a ‘princess’ I need my 7-8 hours (8 being preferable) Anything less than 7 and I have a hard time fully functioning. I don’t understand why people would skimp on sleep-I mean is there anything better than a good nights sleep? You wake up feeling refreshed, rejuvenated and ready to tackle the day. I guarantee you will feel less stress and more productive in every aspect of your life if you have a good nights sleep!
Stress Less
Stress is a HUGE factor in the creating a unhealthy environment for your body to thrive. When you stress, your body goes into a ‘fight or flight’ mode in which it is always on edge. It can contribute to increase the stress hormone, cortisol. An increase in cortisol can eventually lead to weight gain due to its slowing of the metabolism. This can cause a surge in heart rate, blood pressure and overall feeling of being under attack. Stress can be the root cause of many health problems such as digestion, depression, weight gain, obesity, heart disease and loss of memory. Make sure you are getting balance in all aspects of your life to deal with stress. Whether it be at work, home, friends, relationships or just general stress, find something that makes you relaxed; completely and utterly relaxed. This could be different for each individual so find what works for you.
The problem with certain ‘diets’ is that they can cut out entire food groups all together! The body just like exercise, gets used to what you put in your body and at some point needs a change. It is so important to vary the foods you eat within each food group. I know it can be a bit of ‘work’ rather than prepping meals to eat the same thing for breakfast, lunch and dinner everyday, but keep in mind that every single food has different nutrient properties; all of which the body needs to keep working as an efficient machine. Not every food you eat has to be perfect, and so what if you go overboard on a certain food group one day. No big deal, just make up for it the next, or just move on…there is always tomorrow.
Eat Everything In Moderation
You should be ENJOYING foods and of course eat everything in moderation. So your weakness is key lime pie (okay, that’s mine) then have a slice! Foods are not ‘good’ or ‘bad’ Do not feel guilty for including in something that you truly enjoy once in a while. The goal is to eat these foods in moderation and move on! Simply balance your indulgences with other foods that provide balance and nutrition that is vital for your health and well being.
Good, Quality Sleep
So often, we underestimate the power of sleep when it comes to our health. If you know me well, you know that nothing comes between me and my sleep. I am not high maintenance in the least, but when it comes to my sleep, I will admit that I am a bit of a ‘princess’ I need my 7-8 hours (8 being preferable) Anything less than 7 and I have a hard time fully functioning. I don’t understand why people would skimp on sleep-I mean is there anything better than a good nights sleep? You wake up feeling refreshed, rejuvenated and ready to tackle the day. I guarantee you will feel less stress and more productive in every aspect of your life if you have a good nights sleep!
Stress Less
Stress is a HUGE factor in the creating a unhealthy environment for your body to thrive. When you stress, your body goes into a ‘fight or flight’ mode in which it is always on edge. It can contribute to increase the stress hormone, cortisol. An increase in cortisol can eventually lead to weight gain due to its slowing of the metabolism. This can cause a surge in heart rate, blood pressure and overall feeling of being under attack. Stress can be the root cause of many health problems such as digestion, depression, weight gain, obesity, heart disease and loss of memory. Make sure you are getting balance in all aspects of your life to deal with stress. Whether it be at work, home, friends, relationships or just general stress, find something that makes you relaxed; completely and utterly relaxed. This could be different for each individual so find what works for you.
- Exercise: whatever form that makes you happy
- Express yourself: If you are in an argument with someone, express how you feel and do not let it stay bottled up. This will create stress in itself
- Practice relaxation: yoga, meditation, reading, podcasts. Anything that relaxes your body will teach it to create an overall sense of ‘calm’
- Be Positive: Smile more and try to look at situations with more of an optimistic view
- Stop Striving for Perfection: Be realistic-you are human! Stop trying to go above and beyond on every little thing in your life. Work at it, do your best and reward yourself.
- SLEEP! Aim for 7-8 hours of quality sleep a night. Get into a routine and stick with it! You will feel refreshed and energized.
- Get Rid of Toxic People: A few years ago I made a pledge to myself to get rid of all negativity in my life. If there is someone who always seems to bring you down, they are not worth having around. You deserve to smile. All of the time.
- Be Happy: Make it a point to smile. Everyday. Appreciate your life and be grateful for all that you have
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What is a health tip that you have picked up in your life?
