Kettlebell, HIIT, TRX workout at Newton's Method, South Miami. Come train with me!

How Processed is your breakfast?

I recently had a woman come up to me, and she let me know what she was unhappy with the extra weight she had been carrying in her abdominal area. Now this woman was in her 60’s- and although she exercised regularly- she mentioned to me she never paid attention to what she ate. Ever…. I’ll call this woman by the letter M.

M: “Do you think I’m adding muscle?” She pointed to her legs, and then abdomen.

Me: Maybe in your legs, but that’s not muscle in your belly.

M: “Well I don’t eat bread, or anything bad really..”

Me: Ok, what do you eat for breakfast?

M: “Eggos”

Me: “Ok….”

M: “But they are whole wheat!”

I briefly began explaining to her that if even a grain is whole wheat, or white, or red or whatever the new terms the government is using to sell Americans more wheat products, your body still processes it like a carbohydrate. Also, by eating the whole wheat Eggo without any fat, or protein, this immediately spike up your blood sugar. I gave her a few recommendations about adding more protein to her breakfast to balance her blood sugar.

M: “Well I don’t have any blood sugar problems”

We talked a little more about this, but there is only so much you can explain in 5 minutes J

Out of curiosity I did look up what ingredients are used in the “whole grain eggos”.

This is what it looks like:

 Water, enriched flour, whole wheat flour, vegetable oil (soybean and palm oil –yum!) egg whites, wheat bran, sugar, baking soda, sodium ALUMINUM phosphate, monocalcium phosphate, salt, calcium carbonate, malt flavoring, whey, soy lecithin, vitamin a palmitate, reduced iron, niacinamide, pyridoxine hydrochloride, thiamin hydrochloride, riboflavin, calcium pantothenate, folic acid, vitamin B12.

Don’t you love the taste of aluminum?

Read your labels- this is what you are putting into your body. 

5 Foods to include to your "New Year" Diet

The New Year is finally here, and you have already planned out your workouts for the next month and your 30 day detox plan. Let’s be realistic- how long with that last? Instead of going on a crazy 500 calorie a day diet, why not incorporate healthy foods into your every day life? Make a goal to include the following 5 foods into your daily nutrition plan.  If you are not used to eating these foods, then begin incorporating one of these foods each day. Remember, each time you take a bite of food you are either nourishing or damaging your body. So be sure to nourish your body on a daily basis!

Here are the top 5 foods to add to your daily nutrition plan!

1)   Kale- this is my new favorite “green” food. It is so versatile! You can add it into your smoothies, sauté it as a side dish, or even make kale chips! It is full of vitamins such as A, C, K, and E. Kale has been shown to have antioxidant, anti-inflammatory, and anti-cancer properties. (1)

2)   Coconut oil- when cooking, it’s best to use an oil that will be able to withstand the high temperatures of cooking. Olive oil has a very low smoke point, which means it begins to break down during cooking and can produce toxic substances. Coconut oil has very high smoke point, meaning it can withstand high temperatures without breaking down. Because coconut oil is a super-healthy fat, it also helps us feel full for a longer period of time! I love using Kelapo Coconut oil- Here is a link to their website.

3)   Wild-Alaskan Salmon- not only is salmon delicious, but it contains the very important omega 3 fatty acids.  Omega 3’s help with heart health, memory, and can even promote fat loss (3). Salmon is also a high protein food, which will help you build muscle right after your workout.

4)   Blueberries- I love to add blueberries to my protein shakes or just eat them plain. Not only do they taste great, but they are full of antioxidants! They also contain vitamin C, vitamin K, manganese, and fiber. They have even been shown to have cardiovascular and cognitive benefits. (3,4)

5)   Water-  this last one isn’t a food- but it is so important I could not leave it out! Too many people rely on coffee, juices, and soft-drinks as their daily fluid intake. This is just not good enough. Water keeps us hydrated, helps us with body temperature regulation, and keeps our skin looking youthful! To spice up your water-add lemon or lime juice. If you want to be even more creative, your can infuse your water with different herbs.

1)   Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.

2)   Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. Bethesda: Sep 2010. Vol. 140, Iss. 9; p. 1582-1587. 2010.

3)   Fish Oil: Dr. Hector Lopez, chief medical for Applied Health Sciences (speaking at the 10th annual ISSN conference in Colorado Springs)

4)   Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.

Contact me at LizaFitness7@gmail.com for a customized nutrition plan. Now is the time to get in shape and take control of your nutrition plan- what are you waiting for?