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.

LetlerFit Mission

The LetlerFit mission is simple!  To empower as many people as possible, especially women into fitness. We have 2 main branches, apparel and ebooks.

Our goal through LetlerFit apparel is to give women the motivation to WANT make it to the gym and get their workout out.  To give them the confidence to stand out and make a statement.

LetlerFit Fitness Programs are all digital downloads that go directly to your computer, smart phone, or tablet.  They are available internationally and are the main drivers to our overall mission of empowering individuals into fitness and taking 100% control of their health and fitness.

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.

The Importance of Snacking

The general rule of thumb for healthy snacking is 200-300 calorie healthy snack in between breakfast, lunch, and dinner.

The problem is most people skip out on the snacks or go for unhealthy fatty snack foods.  I’ve coached over 100 people in the last 2 and a half years and I would say 50% of my clients initially skipped snacks, 25% opted for unhealthy snacks, and the other 25% were snacking the right way.

A few advantages to snacking include:

  1. Prevention of over eating: Do you ever find yourself come 12pm about to rip your hair off from hunger?  Which prompts you to go out to lunch eating with your eyes.  It happens to the best of us.  When we have our healthy snack, we can nip that hunger in the butt and hold off our stomach until our next major meal.  Plus that overeating usually happens with carbs, and when most people scarf down an extra serving of food for lunch due to the extreme hunger, they’re met shortly after with fatigue from over spiking their insulin.  Also, something we want to avoid.
  2. steady blood sugar levels:  The last statement about crashing after a meal has to do with the blood sugar levels.  spiking our blood glucose level excessively over and over again can overtime lead to weight gain.
  3. Provides nutrients:  Healthy snacking provides healthy nutrients.  Both macro and micronutrients.  Healthy macronutrients give us energy, and who can say no to mid morning and mid afternoon natural energy boosts?

Because snacking can get boring and confusing I designed an ebook with 25 of my favorite snack creations called snack like letler to help you! All 25 recipes of mainly vegetarian snacks for only $2.99.  Click here to download your ebook!

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.

Exercising When Sick

I get asked all of the time, is it ok to exercise when sick? Should I take off?  Obviously, at the end of the day we need to listen to our bodies, however here’s what science says:

  • It is ok to exercise if your symptoms are above the neck.  For example, runny nose, congestion, etc.  Obviously, you shouldn’t expect to be able to exert maximum speed, agility, force, strength, etc. as your body is fighting off a virus
  • If your symptoms are below the neck, ie. body aches.  It is definitely not recommended to exercise even if you don’t have a fever.
  • If you have a fever, even if your symptoms are only above the neck, it is also not recommended to exercise and let your body rest and battle out the virus.

Now, is there a way to strengthen your immune system via exercise? There is! Science Says:

  • The best exercise and really only type of exercise that has been proven to strengthen your mine system is aerobic aka cardiovascular exercise.
  • These days, resistance training is gaining popularity as people mainly women are realizing how great it is to strengthen and shape up your body.  In terms of immune system strengthening however, it actually hurts your immune system and does nothing to strengthen it.  That being said, it does not mean you shouldn’t do resistance training exercise, it just means you should consider adding cardiovascular training and a clean diet to help strengthen your immune system as resistance training has an amalgam of other benefits, which I have previously blogged about!

 

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.

Why is proper hydration important?

Far too often have I asked clients what their total water intake is, and the answer is always too little.  Sometimes I have even gotten that people are AFRAID to drink water because they are afraid they will gain the water weight.  Excess water weight usually happens with too much salt in your diet because salt makes you swell up and retain fluid but it does not mean that you should stop drinking water in order to keep the number on the scale from going up.  How much water in a day should somebody aim for?  Water accounts for about 50-60% of our total body weight.  Personally, I usually go off of multiplying your body weight by .5 if you’re sedentary,  by .6 if you’re lightly active, and by .7-.8 if you are very active to ensure you are putting back the liquids your body sweats off. You can always check with you doctor to see if you’re drinking the right amount of water.

Here are 9 simple reasons to make sure you are drinking enough water:

1.  Regulate body fluids.  Your body needs water to aid in digestion, nutrient transport and absorption, as well as body temperature regulation.

2. Appetite Control:  despite what many people think about water making you gain weight it actually helps you control and even lose weight.  Why? Imagine how many calories you would save if you’re day didn’t consist of 8 glasses of juices and sodas, but only of water. You can also find water in the foods you eat. Foods like fruits, veggies and oatmeal look large and are very filling because they contain higher amounts water compared to other foods.  Bigger, healthier foods with less calories and more water still fills you up because they take up the same amount of room in your stomach as lets say a doughnut and a creamy latte.

3. Water gives your muscles energy.  When the cells that make up your muscles are lacking in fluids and electrolytes they shrivel up, which causes muscle fatigue.  The American College of Sports Medicine (ACSM) recommends drinking about 17 oz. of water 2 hours before exercise, at the beginning of the exercise and regularly during your workout to ensure proper hydration and replacement of fluids lost in sweat.

4. Radiant skin.  When you’re dehydrated your skin gets very dry and wrinkly.  So proper hydration allows for glowing skin and less wrinkles.

5. Mental Focus.  Dehydration messes with your memory, motor skills, and attention span.  Trust me on this one!  A few weeks ago I misjudged my rehab time after dealing with the stomach flu and I went to workout in the sun.  Long story short as I’m lying on the floor staring at the medics, it was very difficult to mumble the answers to the questions I was being asked (one word answers mind you).  While trying to rehydrate myself, I found myself very unproductive.  All I wanted to do was lay in bed and watch TV.  For those that know me, that is the complete opposite of who I am.

6. Drinking water aids your kidneys in detoxing your body (peeing).  When you’re hydrated, your urine is light and odorless.  On the contrary, the darker and smellier your pee is, the more you need water.

7. Prevents headaches.  Have you noticed that when you go without water for a long time you get a headache? Well, that’s your body’s way of asking for water.  Case studies have found that people who suffer from migraines and drink 2-3 glasses of water within 2 hours of having it, show a decrease in overall tension and pain.

8.  Immune health.  Regular peeing allows your body to get rid of germs and bacteria that may causes viruses like the common cold.

9.  Digestive health.  When you deprive your body of water, the kidneys become forced to take liquid from your poop (gross, i know), which makes it harder for your body to excrete your poop.  Proper hydration allows for your kidneys to receive the water it needs.  It also allows the fiber from your diet to expand inside of your body to help you poop more frequently.  You should be using the restroom at least once a day. Anything else, is considered constipation.

How much water do I drink?  For my weight and activity level I drink a gallon of water a day.  How do I make sure I’m drinking enough water? I have found that water bottles just don’t work for me because by the time I drink them, I forget to refill them or I just get caught up with a million and one things.  So instead, I carry around a gallon.  Yes, It’s annoying but it beats having to waste time refilling water bottles and it allows me to keep track of my daily water consumption.

I posted a picture with a coupon code for gallon gear. It has saved my life.  Not only does it keep my water gallons cold, but when I go to the gym I leave everything in the trunk of my car because theres a space for my wallet, phone, and keys.  It’s genius! I definitely recommend it to athletes or anyone that is serious about their hydration.