Nutrition Myths! — June 26, 2015

Nutrition Myths!

Hey everyone!

so this week at work, my boss and Sue Krauss gave a lecture on nutrition myths and most people thought the myth was true so I thought it was a good idea to go through it with you to show everyone what is reality and what is not.

    1. well actually if you eat lower than 1200 calories your body needs to get energy somehow and because fat has more energy than carbs, your body converts anything you eat into fat and that contributes to weight gain. It lowers your metabolism, your body adapts to this conditions which also contirbutes to weight gain. Another way that its dangerous is that when you do not eat at all, your body goes into fight or flight and starts taking energy from where ever and if you do not have any food in you for to long, your body will find it in your organs and your body can shut down.
    2. so what you do is you eat either above 1200 calories or use a specific formula to calculate what you should be eatng with your energy level! let me know if you want me to calculate this for you! it is the most accurate way to calculate your caloric intake than any other.
  2. carbs are bad for your
    1. carbs are your main source of energy and 45%-65% of your diet should be carbs and if not it leads to faitgue, headaches…. just do not get them from bagels, white rice, sushi, potato chips. instead get them from fruit, vegetables, grains beans.
  3. a low fat diet is better
    1. your diet should consist of 20-35% fat because its used for cell membranes, precurso for hormones and aids in vitamin absorption. aim for monounsaturated and polyunsaturated found in fish, nuts, beans, coconut oil, olive oil…
  4. gluten free diet is better for you
    1. actually gluten free products, many of them have more calorie than regular items. gluten is just a protein. only people with sensitivity or celiac disease should be on a gluten free diet
  5. ill lose a lot of weight if I wear layers and sweat
    1. you are just losing water weight when you sweat and it does not let your body cool effectively so the workout is not as effective
  6. low-fat, low-sodium, sugar free is better for you
    1. many foods with these labels have added ingredients to compensate for the fact they that took something out so you always have to look at the ingredient label.
  7. eating close to bed time will make you gain weight
    1. this depends on your situation. if you are someone who goes to sleep at 2 am and the last time they eat is 10pm it will not effect you that much. However, if it is a piece of cake vs. carrots and hummus it might have an effect. Most people if they go to bed at 11 or 12 should stop eating around 8. But if you are one of those people who cannot go to sleep hungry, have a small snack of air pop popcorn, unsalted pretzels, something light.
    2. If you have acid reflux or any stomach problems it is not recommend because your metabolism does slow down when you sleep and it will cause more discomfort.
  8. foods lower on the glycemic index are better for your body than those higher on the glycemic index.
    1. some healthy foods can be found on the higher end like carrots while some unhealthy foods can be found on the lower end. so it depends.
    2. fibers, fats and proteins are lower GI
    3. if you have something that is high on the GI than you can pair it with a healthy protein which lowers the GI because it takes longer to process in the body which is does not do when eaten alone
  9. eggs raise cholesterol levels
    1. Dietary cholesterol in food has a smaller effect on biochemical lipid values than fats in the diet. Eggs are a source of protein, b12, vitamin d, folate, choline, riboflavin, carotenoids. Healthy adults can have one a day and those with heart disease or diabetes should have 3 per week
  10. coconut oil is a miracle fat
    1. limited evidence on this but because it is a medium chain fatty acid instead of long chain, it takes longer to digest making you more satiated and fuller longer. it may raise HDL and lower LDL but remmeber it is a saturated fat so limit the amount you have <10% of your daily value.

This week I made an amazing meal. IT was a dumpling dough made out of chickpea flour, water and oil with spices (i kind of made up the recipe) with either meat stir fry or veggie stir fry. On the side i made yuca fries that were amazing! Yuca is basically like a potato

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Today, I made a peanut butter chocolate chip cookie pie which is going to go along with a chocolate ice cream! FullSizeRender (14)

LAstly, i made maple banana pecan scones that taste so good with coarse salt on the top! IMG_3195

I started a new exercise this week. its called a high plank to squat. You can reform it to do a squat to high plank and push up to make it more intense. images

So much Peanut butter! — June 19, 2015

So much Peanut butter!

Hey Guys! Today is going to be a short blog because it has been a long week. Good news though I shadowed my first client! IT was very cool to see how each client is different and has a set of different exercises. A big questions that I have heard if I have been eating healthy and working out and not losing weight what do I do now if not I am no longer losing weight.

The first meaning of this is called a plateau. Your metabolism can easily get used to your diet or your workout. So what you do is one day you have the ability eat more calories than usual on one day (not unhealthy food/ or one cheat meal) and than the next day eat a normal amount. That will shock your metabolism. In addition, you can shock your metabolism by changing your workout every week. Your muscles get used to the machines and actually will maintain your weight instead of losing it. What I do is I set a schedule of what I am going to do each day. My dad adds 3 new machines every.

Another meaning is that there could be another factor. For example, stress releases a hormone caled cortisol that actually stimulates your body to slow your metabolism and increase hunger= gaining weight. Another factor is sleep. IF you do not get enough sleep, your body slowly starts to shut down and tries to use every piece of sugar or fat in your body so again your hunger increases. Another factor could be, that you are not eating enough. People come to my boss’s office and say I am eating 3 meals a day and its all healthy, but sometimes it does not even add up to 1200 calories. Your body needs at least that amount ot function so an easy fix for that is to record what your eating on fitbit or myfitnesspal to help you out!

This week I made homemade reese’s pieces and cut them up and put them on top of a vegan peanut butter cheesecake (no cheese). its tastes like a mini ice cream cake! It is so good!

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Headstands and healthy recipes that taste just like the original! — June 12, 2015

Headstands and healthy recipes that taste just like the original!

Today, I went a little overboard on the new recipes that I found, but they are so easy, healthy and taste like the original! This week I shadowed a few clients and realized that they all had one thing in common- they all make the excuse that buying food out saves so much time and money, that they can still find healthy options at a resutraunt. The last part may be true, but some people do not realize how much they are actually eating. For example, lets say someone buys a salad and they put dressing on- whats in the dressing, how caloric is it, does it have any sugar added to it. Another example is lets say someone buys a slice of pizza with a side salad, but at least for me I know that if I get one slice I want another. Plus, once again you do not know whats in it. Obviously, eating out once a week its perfectly ok, it is actually suggested (or having one cheat day/meal a week). This is because when you et differently one day of the week and with mroe calories, your metabolism is actually boosted and you could lose more weight. However, if you are doing more than once a week, it could have negative effects. I can give you a story:

This week we ordered veggie heaven for dinner and my sister and I split the sesame beef. Little did I know that it was fried. Of course it tasted delicious, but something fried vs. something in a wok or just put in a sauce nutritionally is highly significant. I cannot emphasize enough that yes eating out may be delcious and less time consuming, but because you do not know what is put in it, if you are aiming for weight loss, it is not your best option. You can try many recipes, make them in bulk and save them for the week: grilled chicken, soup, a ziti you can prepare the night before and jsut warm it up the next day, beans are quick, you can buy bagged lettuce, frozen vegetables, frozen whole grain/ gluten free waffles, or make a sandwich. These are all quick easy ways to prepare your meals so that you do not have to spend to much time on them.

Here is what i made this week

FullSizeRender (12) This is fehttuchini Alfredo healthy version and it tastes so good!

FullSizeRender (9)Roasted broccoli, cauliflower, and zucchini with nutritional yeast (p.s. it tastes like cheese)

FullSizeRender (10)Roasted asparagus with lemon juice 🙂

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Coffee cake yummy!! its tastes so good and like real coffee cake!

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These are my favorite! I made blueberry or chocolate chip mini muffins with maple funfetti icing for the top!

Everyone says that learning how to do a headstand is so hard and crazy, but honestly yes it does take time and practice and balance but its a good workout and totally worth it when you accomplish it. practice first by the wall. overall this is the process:


1. do a tripod

2. slowly lift your legs up- remember all the power comes from your core, not your arms, not your legs, but your entire core. 10648636_10206523454589126_2051897071362027741_o

3. at first let your legs hit the wall11082314_10206527804097861_8837073534609222050_o

4. slowly try to come off a little by little, by challenging yourself by splitting your legs on the wall or stretching one leg out while the other stay straight. eventually as your practice you will get off the wall and it feels so good!


Then, you can learn to do different tricks!

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what’s a realistic lifetime diet? — June 5, 2015

what’s a realistic lifetime diet?

My cousin posted on my comment this week “What’s a realistic lifetime diet?” MY answer to that is that when you want to lose weight, gain muscle, or be healthy you cannot live on a diet. diet means that there is something being restricted and like the say when you do not have something, you crave it more. Try not having chocolate for a week and all youll think about is having chocolate- its torturous. My advice is that you take it a step at a time. IF you drink 5 diet sodas a week, try to cut it down to four and then three. Eating healthy is a process. Completely cutting something may help some people like me, but most people it just makes them depressed or more hungry. Take my dad for example. He hated vegetables, fruits, and most healthy foods. So what my sister and I did was start to give him one vegetable at a time that physcially appealed to him. For example, we took a sweet potato and made it into fries instead of white potatoes, we took white dough and made it half/half white whole wheat dough, and every week at the grocery store we pick out a new vegetable to try. We take it one step at a time and so far it has been completely successful. You can start replacing donuts and chips with something that is less caloric. Remember its not about having a diet, its about being healthy and not starving yourself!! You can have one day that is horrible and still  be healthy the next day. One day does not make a difference, even a week does not, but being healthy does give you more energy, and it lowers your chances of getting sick now or in the future. It makes you feel so much happier and that you are actually living your life in a good way!

I made two things this week that I thought were delicious:


11411647_891253784267272_1197040392578262567_o  These are hamburgers made out of turkey chopmeat with sauteed onions and “fried brown rice.” the fried rice is made out of brown rice and then thrown into a wok with eggs, little chicken soup broth, and a little reduced sodium Tamari sauce. The burger has Tamari sauce, liquid amino garlic sauce, liquid smoke, and sesame oil!! It was healthier and still delicious. If you would like the directions to cook it let me know!

The second thing was 11407022_891657644226886_2497580305761170869_n Banoffee Pie that has a homemade toffee and whipped cream! It looks and sounds amazing!


Part two of legs!!

Who likes lunges??

images (3)This is what lunges work out in your body. Your glutes, hamstrings, and quadraceps.

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This is a glute bridge that works your butt, quads, and core!

images (7)This is an advanced version of a glute bridge that works your calves, quads, and gluts.

images (6)  This is a leg lift with a plank that works your core, legs, and butt. When you lift your leg dont hyperextend your legs. Make sure it is the same level as your hip.

images (4)This is a jump lunge that is a pylometric exercise that is cardio and works your quads majorly and your hamstrings!!

images (5) This is a donkey kick!

images (2) This is a side lunge that works your inner thighs and hips

18863-1_nThis is a single legged lunge that is a little more advanced but it works wonders!

6-13_lungesThis is a simple lunge that you can do 3 sets of 10 on each leg every other day and your legs will look great after a few weeks!

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