13 Nutritional Swaps For People Trying To Live Healthier

You don’t have to be miserable to be healthy, but you do have to make a little bit of effort!

  1. Swap the bag of chips for an apple with salted peanut butter (make sure peanuts and salt are your only 2 ingredients) and then instead of low quality carbs and fats with slim to no micronutrients you’ll be getting high quality carbs, fats, proteins, AND micronutrients
  2. Swap the juices for water…we get enough added sugar in our diets without even trying
  3. Swap the fried foods for grilled
  4. Have rice and potatoes with protein for lunch?  Swap one of the carbs for a fresh salad
  5. Do you add sugar to your fruit bowls? Swap the the sugar for a sprinkle of chia seeds
  6. Swap smoothie shop smoothies for home made ones.  Did you know most of those smoothie places just give you fake fruit juice and call it a day?
  7. Swap your store bought protein bars for for some boiled eggs
  8. Swap your diet sodas for regular sodas…don’t fall into marketing traps….but better yet swap all of the sodas for water
  9. Swap the milk chocolate for dark chocolate
  10. Swap your pudding for apple sauce (apples-maybe water too-should be the ONLY ingredient)
  11. Swap the morning cereal for steel cut oats and berries
  12. Swap the regular yogurt for Greek Yogurts with added probiotics
  13. Swap your Starbucks Latte for some green tea (without adding sugar)

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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5 Delicious Foods That Are Shockingly Low In Calories

Ultimately weight loss is about calories in vs calories out.  Your total daily intake cannot be more than what your body burns from performing your daily activity.  Here are 5 foods that are not only low calorie, but also PACKED with nutrients that may help you on your weight loss journey.

  1. Celery:  A stalk of celery is roughly 3 calories.  It’s calorie coming from .5g of carbohydrates.  The great part about celery is that despite being low calorie it is a great source of natural sodium, potassium, calcium, and vitamin C!
  2. Spinach:  1 cup of spinach is only about 7 calories and has more nutrients that lettuce! The calories in 1 cup of spinach come from about 1.1g of carbohydrates, .9g of protein, and .1g of fat.  Spinach is another great source of sodium, potassium, Vitamin A, Vitamin C, Calcium, and Iron
  3. Kiwi: 2 Kiwis are about 100 calories coming from 24g of carbohydrates (natural sugars and fibers), 1 g of fat, and 2 gram of protein.  Sprinkle some seeds on those slices and you have a refreshing snack!  Anyways, kiwis are a great source of protein, vitamin A, vitamin C, Calcium, and Iron
  4. Green Bell Peppers: 1 cup of green bell peppers has 18 calories from about 4.3 grams of carbs, .2g fat, and 1 gram of protein.  It is loaded with potassium, vitamin A, more Vitamin C than your average orange, and has some sodium.
  5. Mushrooms: 1 cup of mushrooms has about 44 calories coming from 6.6 grams of carbs, .6 grams of fat, and 6.2 grams of protein! Mushrooms are a great source of Calcium, Iron, potassium, and sodium.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

4 Pieces Of Common Health Advice That Are False

Eat this, not that.  This is the magic potion.  Drop 10 pounds over night with this.  We’ve all heard it!  Here are the 4 most common health advice that I hear, that are actually false!

  1. High Fat and Protein, Low Carb is the way to go
    • Actually, 45-65% of your daily requirements to feed your central nervous system, your brain, your body, and your muscles come from carbohydrate!  When you eat high protein, low carb, your body is forced to make carbohydrates out of proteins.  Your body HATES to do things that make it’s life harder, which I would agree with.  It does enough for us, like breathing without us having to think about it, why should we want to force it to work harder?  The problem with carbs is the same problem with fats and proteins.  Too much of ANY carbohydrate gets stored as fat.  The key is to eat just enough of each macro nutrient to hit your goals and keep your body happy!
  2. Snacking is bad
    • We all know that crash between each meal that we get, or the lack of focus at work between lunch.  Well it’s our brain telling us it needs a little boost of energy (especially glucose).  Snacking between meals keeps us from feeling hangry, keeps us from over eating at lunch and dinner, and keeps our bodies energized!  The problem with snacking is the same problem with over eating carbs…too much is NOT good.  (see the pattern?)
  3. Counting calories is how you lose weight, because a calories is a calorie.
    • Of all recommendations I hear non health professionals give to people seeking health advice its calorie counters I hate the most.
      • 1 gram of carbohydrates and protein yields 4 calories
      • 1 gram of fat yields 9 calories
      • 1 gram of alcohol yields 7 calories
    • So tell me again how all calories are the same?  Overall calories are incredibly important and I don’t discredit that.  However, it is what makes up those calories that is MOST important!  For example, an average adult consuming 2,000 kcal a day should consume
      • 1000 calories from carbs (250g)
      • 460 calories from protein (115g)
      • 540 calories from fat (60g)
  4. Everyone should be on a gluten free diet:  This one is real quick….ready?  If you are not gluten intolerant….you do not have to specifically look for gluten free.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

6 Supposedly Healthy Foods You Should Be Avoiding

The thing about the food and fitness industry is, marketing and advertising goes farther than science.  It’s a sad reality, and is one of the reason so many people are quick to fall for gimmicks, nutrition labeling etc.  Just today I went grocery shopping and was baffled at how the industry charges more or hides poison in their labeling.  Here were the top 6 offenders that stood out to me today.

  1. Fit and Active brand popcorn versus the generic brand popcorn:  Fit and Active brand was almost a dollar more expensive and when you compare the labels…the EXACT same thing.  Just because something is labeled fit and active or something along those lines does not necessarily make it any better.
  2. Sugar: A bunch of BS, and WORSE for you! Your brain gets the same stimulation only instead of being natural, it’s synthetic, can mess up insulin regulation, and most are metabolized in to carcinogens…cancer causing agents.  Go for REAL sugar, avoid the sugar alcohol.  Even in moderation, real sugar is better than fake.  Same goes for regular vs diet sodas
  3. Arctic Zero Ice Cream:  People love it because it is low calorie, has minimal protein, but just like sugar free labels are ridded with sugar alcohols.  Limit sugar alcohols as much as possible (generally anything that ends in “ol” ie. sorbitol, erythritol, maltitol)
  4. Low Fat anything:  Your body NEEDS healthy fats.  Low fat labels are usually a guise for companies to add sugars and MORE sugar alcohols in order to make the food tastier since removing fat makes food less appetizing. Whole fat is totally OK!
  5. Organic Tostitos:  While the ingredients may be “cleaner” they have more sodium and do in my opinion more harm because people consume more of it thinking it’s healthier.
  6. Organic Granola: uhmmmm 36g of sugar per serving and only 8g of protein? what?! READ your labels!! Ideally there will be no added sugar.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Have you watched any Netflix health docs lately?

What the Health?, Forks Over Knives, Fed Up (personal fave), Food Matters, Vegucated, are just a few of the Netflix documentaries you can find on food.  There are plenty more, but those are the ones I’ve seen recently.  I must admit I have a love-hate relationship with most of them leaning more towards the hate than the love.

Here’s what I do love:

  • I love how they are bringing awareness to fruits and vegetables and how we need to increase the amount we are eating.  The majority of us don’t even get half our recommended daily dosage.
  • I love how they shed light on the atrocities of the meat slaughtering industry, because regulations NEED to happen.  The real animals are us humans, who choose not to find more humane ways to put down the meat that we do eat.  Personally I am a vegetarian, I believe in doing my part, but I also do not believe everyone needs to go vegan.  I’m a realist who believes it should be a personal choice as to whether or not someone decides to consume meat, and because I am a realist I know not everyone will remove or decrease the amount of meat in their diet, which is why more humane treatment of animals needs to be put in place.
  • I love that they shed light on the amount of garbage they are adding to meat, poultry, and farm raised fish.
  • I love how are they are raising awareness to the amount of added sugar the majority of us eat without realizing it
  • I love that they bring awareness to how food can help prevent more health issues than the pharmaceutical companies want you to believe.  YOU NEED A BALANCE PEOPLE!

Here’s what I don’t like

  • How EXTREME and one-sided they are.  The ones pushing people towards veganism more so than the ones warning people to stay away from wheat and sugar.  At least the one’s I have seen about wheat frequently give the disclaimer that the negative effects of wheat more so impact the gluten intolerant.  The documentaries about sugar also frequently express the need more consuming added sugar in moderation.  However the ones that promote veganism, never once touch base on the idea of grass-fed or organic meat and poultry alternatives that are worth the investment due to significantly less pesticides, etc.
  • I do not like how they neglect to go over the differences between complete and incomplete proteins and how animal proteins are complete proteins where as plant based protein usually requires 2-3 different sources to reach the complete protein status.
  • I do not like how they neglect to mention that for athletes looking to get stronger, IGF1 only found in red meat is a legal and natural “steroid” in the sense that is helps our strength gains.  I’m not saying you won’t get stronger if you only eat vegetarian or vegan because that is not the case.  The gains can come faster though with the help of red meat, but I opt out of that natural boost.
  • I don’t like how they neglect to talk about the dirty dozen (aka the most contaminated fruits and vegetables) that everyone should prioritize as buying organic because of the amount of pesticides found in them.
    • Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes, Spinach, Lettuce, Potatoes
  • I don’t like how they do not touch on the subject of how easy it is to also be overweight and have health issues has a vegetarian or vegan.  I personally know way too many overweight, anemic, or overall unhealthy vegetarians and vegans

Overall for people who do not have extremist personalities and tendencies I would recommend educating themselves with these documentaries, however also keeping in mind that there are 2 sides to every story.  I wish they would make them with less of a bias.  I believe they’d have more success reaching larger audiences if they did.  I also believe they would make meat-eaters understand the POV of vegans and vice versa.  We all know that vegan or meat eater that tries to make the other side feel like terrible people for choosing to eat or not eat meat.  We need to educate people on both sides and THEN let people decide and respect their decisions!  The lesson continues to be that everything in MODERATION is key!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Leafy Greens: My love hate relationship

Leafy greens and I have a love hate relationship.  I am probably the only vegetarian in the world that abhors veggies (except broccoli), but I eat them anyways because they are an integral part of a balances diet.  Vegetables in general are incredibly nutrient dense with very little calories.  Green veggies in general tend to be the most nutrient packed containing Vitamins A, C, K, B, and E along with minerals like calcium, magnesium, iron, and potassium just to name a few.  Green vegetables are also extra high in protein and fiber.  Now before I continue I want to warn you guys that this is going to be a long, but info-packed post.  Because it is very long and I still have a workout to test, youtube videos to record, and chemistry to study I will not be doing extensive proof reading, only skimming.

Now that I have given that disclaimer I can move on.  So, our bodies have a something called t-bet genes.  They help with the production of immune cells and feed off the foods we eat, more specifically our consumption of green vegetables.  The t-bet gene also allows our body to produce innate lymphoid cells that line our digestive systems and act as a barrier against bad bacterias and allergies.  Without proper consumption of green vegetables you are depriving this gene in being able to carry out its daily activities inside our body.  Leafy greens are high in antioxidants and disease fighting compounds such as photo-chemicals.  Phyto-chemicals help reduce inflammation, regulate cell production and elimination, and they get rid of carcinogens (cancer causing agents often hidden in the processed garbage we eat).

How many servings should we aim for?  According to one of my nutrition textbooks the average American eating 3 servings a week! unfortunately, that’s no where NEAR enough.  The goal should be 4-6 servings of greens a day!  My advice, find a way to make them yummy, but be advised the more you take veggies out of their raw form, the more you strip them of their vitamins in minerals.

Although their are more green vegetables than the ones I am about to list, I chose the following 7 because they are either under-recognized or under-appreciated.

1.  Sprouts:  (Under-recognized) help our bodies to extract the necessary vitamins, minerals, healthy essential fats, and amino acids from the food we consume.

2. Spinach: (Under-appreciated) Contain vitamins A, C, K, and B-vitamins along with minerals such as calcium, iron, fiber, selenium, zinc, potassium, phosphorus, and copper.  They also provide us with folic acid, omega-3s (hint hint to all of my vegetarian/vegan friends, omega 3s are not just found in fish and iron is not only found in red meat, you just need to eat 10x the amount if your source is coming from plant), and lutein for eye health.  Spinach aids in overall heart health and is an anti-inflammatory veggie.

3. Kale: (WAYYYYYYY Under-appreciated) is one of the MOST NUTRIENT DENSE foods in the world!  It contains Vitamin A, K, C, B vitamins, and minerals such as manganese, calcium, copper, potassium,  and magnesium.  You can also find antioxidants and phytochemicals (quercitin and kempferl) that help protect the heart, regulate blood pressure, fights cancer causing agents, lowers cholesterol (which lowers risk of CHD), and also contains lutein and zeaxanmin to help keep your eyes healthy.  Because kale is low in calorie and high in nutrition it is an excellent veggie to stuff yourself with (especially when losing weight).

4.Swiss Chard: (Under-recognized) contains vitamins A, C, E, K, and minerals copper, manganese, magnesium, and natural sodium.  Swiss chard helps maintain an overall healthy skeletal system, lungs, heart, and immune system.

5.Collard greens: (under-recognized) contain vitamins A, C, K, are a great source of fiber, and phytochemicals diindolylenethane and sulforaphane that contain cancer fighting agents.

6. Dandelion Greens: (under-recognized) are like root rooter for your system.  Need a fast acting cleanse? Eat tons of dandelion greens!  They also are an excellent source of iron, calcium, manganese, potassium, phosphorous, protein and vitamins A, C, and B.

7.Broccoli: (under-appreciated) are high in fiber, antioxidants, photo-nutrients beta-cryptoxanthin, lutein, and sea-xanthin.  Also have copious amounts of floats, B vitamins, vitamin A and K, and minerals such as calcium, manganese, magnesium, selenium, zinc, and phosphorous.  Contribute towards a healthy colon, urinary tract, and pancreas.

Not sure what all of the aforementioned vitamins and minerals do for us? scroll down to my micronutrient post!

Macronutrients vs Micronutrients part 2

On Monday I went over the 3 different Macronutrients: Carbs, Proteins, and Fats.  Today, I’m hoping this post will clear up any confusion over the basics of Micronutrients.  Unlike macros that are needed in large amounts, micronutrients are only necessary in small amounts.  They are the Vitamins and Minerals.

Vitamins: A, C, D, K, E, & Bs

Minerals: Fluoride, Selenium, Iodine, Copper, Zinc, Sodium, Iron

Sodium is used for fluid balance and blood pH regulation in the body.  Manganese is required for Bone formation, to metabolize macronutrients, and energy production. Magnesium is needed for heart rhythm, glucose conversion to energy, and is needed to metabolize calcium and vitamin C.  Iron is needed to produce lymphocytes and red blood cells.  Chloride is needed to regulate water, electrolytes, and cell pH.  Though there are many more micro nutrients, I decided to name only a few to help you understand that though they are required in small amounts they are incredibly necessary for your body’s everyday processes.

Being deficient in Micronutrients, is usually due to a poor and unbalanced diet, and it incredibly dangerous.  Being deficient in iodine for example, is the lading cause of brain damage, still births, and miscarriages.  Vitamin A deficiency can cause blindness in kids as well as night time blindness in women pregnant.  Iron deficiency anemia is the most common of micronutrient deficiencies and occurs when your body is not producing enough red blood cells.  Unless you have a documented deficiency however, you shouldn’t worry about any side effects from being micronutrient deficient.micro chart