Posts tagged point loma
For people who try to lose weight following New Years day, individuals take the time to create lists of better diet options, but it is usually the wrong foods that are listed that get blamed for their unwanted weight-gain from last year. Below are five food items that are commonly listed that people try to limit.
- Beef – Not all beef is created equal, and they can all differ in the amount of fat and saturated fat they contain. When creating a diet plan, the total amount of calories from saturated fat should not exceed more than 10%. The best cut of meat to consume here is sirloin since it contains less than 7% of saturated fat. Limiting your intake to 5.4 ounces of beef per day can still lower your low-density lipoprotein (LDL).
- Roasted nuts – Studies have shown that roasting nuts does not decrease their health benefits or kill their nutrients. When consuming nuts, limit yourself to 1 once per day and be cautious if consuming salted nuts since salted nuts are often high in sodium.
- Chocolate – As always, the type of chocolate you should consume is dark chocolate. Dark chocolate contains polyphenols that have been shown to decrease your blood pressure, cholesterol level, and insulin resistance. Limit yourself to 1 ounce per day.
- Eggs – We’ve all heard that eggs contain large amounts of cholesterol and can increase our risk for heart disease. The difference between cholesterol found in other animal products and eggs is that yolks contain antioxidants that prevent LDL from being oxidized. One egg contains 185 mg of cholesterol and the recommended daily value of cholesterol is 300 mg. Another thing to consider if you are wishing to add more protein is that all of the cholesterol is inside the yolks and there is no cholesterol found in the egg whites.
- Coffee – Coffee is actually a healthy source of antioxidants, but it is the other items we add to it such as cream and sugar which adds to the calorie count. The antioxidants found in coffee may decrease the risk of certain cancers such as colon, prostate, and breast cancers. If you worry about coffee causing dehydration, consuming less than 2 cups of coffee would not cause any diuretic effects.
You do not have to entirely cut out certain foods. The lesson here as with all other foods is to practice moderation!
To your health,
Danny Sumbillo, FITzee Intern
With the holiday season wrapping up and a few last minute celebrations like New Years Eve, it is almost impossible to avoid all the delicious offerings. Let’s be realistic here, we try to at least have a portion of each dish on our plate, but at the same time we’re afraid about affecting our weight. We don’t have to avoid all the foods; we just have to make better choices! First thing we must realize is that all the food we eat in one day from a party does not cause us to gain a few extra pounds, it is rather an accumulation of overeating throughout many days and not exercising enough to offset those calories.
When you are at the party, try these tips!
- You don’t have to be shy about eating the different dishes if you know it is a high-calorie item. Just limit yourself to just a taste. Obvious high calorie items can be different types of cheeses, or anything that has a filling.
- Look for food items that have been baked instead of deep fried (one coconut shrimp can have the same calories as a dozen cocktail shrimp!)
- If you absolutely have to have dessert, choose a cookie instead of a slice of cake and try to avoid that slice of pie which tends to have the most calories out of these two dessert items.
- At the party, pass up everyday snacks that you have so you can spend your calories on items you want to try.
- And lastly, don’t be afraid to turn down your aunt’s offer for seconds when you are already full! Your focus should be on maintaining your goal of a healthy lifestyle, not worrying about offending your relative’s or friend’s feelings if you turn down their offer.
To Your Health,
Danny Sumbillo, FITzee Intern
This new beverage was designed with nothing but the freshest products. Kombucha is a probiotic drink prepared from fermented tea and sugar with kombucha culture. Its taste is similar to an apple cider or champagne. Depending on what tea is used the taste can be different.
Kombucha culture is also known as ‘scoby’, which is an acronym for symbiotic culture of bacteria and yeasts. Once the kombucha culture is placed in the desired choice of sweetened tea, kombucha becomes a beverage full of organic acids, enzymes, vitamins and minerals. To name a few but not all of the organic acids are glucuronic acid, gluconic acid, lactic acid, acetic acid, malic acid, butyric acid.
Kombucha has shown reports that the benefits include improvements in energy levels, allergies, candidasis, fatigue. There has been a lot health claims from people benefitting from kombucha over many years showing improvements in energy levels, allergies, candidasis and fatigue.
FITzee Foods sells this wonderful drink so make sure to stop by today! We have yummy flavors like Strawberry Serenity, Guava Goddess , Mysitic Mango, plus more!
To Your Health,
Yasaman Balbas, FITzee Intern
Dr. Chris Mohr from Mohr Results shares 3 diet mistakes a majority of the people do when starting a diet.
While the word “diet” may not be on anyone’s mind right now with the holidays and tons of parties, it’s surely in the back of everyone’s minds with January 1 around the corner.
So let’s get the info out there while it’s on people’s minds.
There are a few diet “mistakes” that are common, but once you know ‘em, you won’t struggle with them again (at least you’ll be aware … and awareness is the key). You think you’re on track — eating breakfast daily, drinking all diet drinks so no liquid calories, and enjoying low fat snacks between meals — but it’s not necessarily that simple.
Here’s the truth — let’s delve into this a bit deeper to reveal 3 Diet Mistakes Everyone Makes.
- Eating breakfast daily. OK, that seems a bit weird — breakfast is supposed to be THE most important meal of the day. Well, unless it’s a bowl of fiber free cereal or a bagel and cream cheese with zero nutrition to fuel your body.Check this out — 1 cup of Kellog’s low fat granola gives you 28 grams of sugar (that’s more than Froot Loops), which is just a few teaspoons shy of what a can of soda offers. If you instead opt for a plain bagel, you mine as well sit down and eat 5 slices of bread because you’re getting the same thing … empty calories that won’t even fill you up. So, yes, eat breakfast…but choose some protein, add in some fruit and/or veggies, and you’ll be well fueled and full of nutrients. THAT will help with weight loss.
- Drinking diet drinks to eliminate liquid calories. This one is tricky. We’re not fans of diet drinks — diet soda, tea, Crystal Light, etc. Why? Because they’re artificial. And, interestingly, a handful of studies suggest diet drinks may actually cause weight gain just like their high calorie counterpart. Very simply the thought process is that your body is “tricked” into thinking it’s getting something sweet, but since you don’t actually get any calories or nutrients, you then have MORE cravings. Hmmmmm. Maybe.Here’s the kicker, though. We hate the high calorie alternative too. We’re not suggesting slurping down liquid Froot Loops (e.g, soda) either. Drink water. If you don’t like the plain flavor, add slices of fruit or veggies to change it a bit — it will take on a hint of whatever fruit or veggie you use.
- Enjoying low fat snacks. Snacking is great…when you choose good options. But when you don’t, they are, well, junk.Zero nutrient rice cakes = Junk.
Low fat chips = Junk
Low fat ice cream or cookies = You guessed it, junk.
The list can go on. Want a solid snack that will help fill you with nutrients AND boost weight loss? Grab a handful of nuts — they’re loaded with healthy fat, protein, fiber, and a ton of nutrients. Good stuff. Of course, they are calorie dense — so sticking to that handful is the key.
Just don’t fall for the low fat mantra. If a good is naturally low fat, like veggies and fruits, fantastic. But if it’s a food that SHOULD have fat but it’s “magically” disapeared, that means it’s full of added junk to make it taste like what we’re used to. Stick to real foods, just stick to smaller portions.
Mohr Results Bottom Line: You don’t have to get duped with all the diet information you’re going to be hearing over the next several weeks and month. Armed with the right tools, you will absolutely be able to make the best decisions and achieve whatever goals you want. If you want a simple fat loss jumpstart so you don’t have to think about anything — just following along with the blueprint, check out the 21 Day Fat Loss Jumpstart
To Your Health,
The FITzee Foods Team
We all know fruit to be very sweet, but what causes the sweetness? The sweetness comes from the sugar, fructose, a simple carbohydrate. Because it is a simple carbohydrate, the sugar is quickly absorbed during digestion. Fruit breaks down, digests, and leaves the stomach in about twenty to thrity minutes. Because of this, fruit should be eaten on an empty stomach.
Fruit needs to be eaten on an empty stomach because if fruit is eaten after a meal such as rice and beans, the digestive system will be working hard to digest the proteins and starches of that meal before it can digest the sugary fruit. This is important because if the digestive system is backed up, the fruit will begin to ferment and acidify by the time it reaches the intestines. Fermented fruit in the small intestines causes bloating, cramps, and gas. By following the simple rule of eating fruit on an empty stomach, abdominal discomforts from a backed up digestive system can be avoided.
This brings up the concept of eating light to heavy. Fruit is considered light because it is quick digesting. Rice and beans are considered heavy because it is slow digesting. Therefore, knowing how different foods digest can allow for proper digestion. Protein and starches are slow digesting while fruits and greens are fast digesting. Vegetables are in the middle range when it comes to speed of digestion. When following the concept of eating light to heavy, your digestive system will be in balance. Be sure to skip the strawberry shortcake or apple pie for dessert in order to avoid an unhappy digestive system. In fact, skip dessert altogether!
A great way to start each day is with fresh fruit. Eat only fruit at breakfast and if you’re still hungry, wait about thirty minutes until the fruit has left the stomach then follow with a bowl of oatmeal or scrambled eggs. If eating a banana as your fruit, wait about forty-five minutes until eating something else because bananas take a bit longer than other fruits to digest due to its starch content.
Explore new fruits besides the typical apples and bananas. Grapefruits are a great source of fiber and are known to slim the waistline! Kiwis have twice the vitamin C of an orange and papayas contain natural digestive enzymes. There are many nutritious and delicious fruits available if you simply take the time to browse the produce section of your grocery store. Who knows, you might find a new favorite!
Source: Snyder, Kimberly. The Beauty Detox Solution. 2011. Harlequin publishing: USA.
To Your Health,
Lauren Venosta, FITzee Intern
Eat Nuts!Nuts are full of monounsaturated fatty acids (good-for-you fats) which can lower your risk of cardiovascular disease and diabetes. Nuts also help with appetite control which is key! Recently a study was done on almonds where researches found eating these high-protein, high-fat nuts increases your calorie burn. Eating about 1 ounce of almonds increases your vitamin E levels, along with memory and cognitive performance.
Yum Whole Grains! Studies at Harvard and Penn state University have been shown to lower weight loss by eating whole grains. Harvard did a study on more than 27,000 people over 8 years and found those that ate whole grains weight 2 ½ pounds less than those who ate only refined-grain foods. Whole grains have antioxidants which help control inflammation and insulin (hormone known to store belly fat). Not only do whole grains helps you lose weight, it also strengthens your heart, which is very valuable!
Healthy Fats such as Avocados. Everyone believes just because a food has fats it is automatically fattening. Well here is some good news, that’s false! A good choice is Avocados, they aren’t fattening because they are loaded with healthy fat and fiber which don’t cause swings in insulin levels. Research has been shown that fats in avocados, olive oil, and nuts are beneficial and are effective for weight loss as those that are low in fat.
Meats (Pasture-Raised and Free Range) Grass-fed beef, chicken, and pork are leaner and healthier than conventional livestock. It has been shown to help trim away pounds; in fact, grass-fed beef is much more nutritious than commodity beef that it’s almost a different food! Did you know that a 3.5 ounce serving of grass-fed beef only has 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef.
Berries! A study at Yale University school of medicine discovered that having a high-carbohydrate, high-sugar meal, free radicals which are rogue molecules produced when your body breaks down foods attack the neurons that let us know we are full. This shows it’s hard to judge when hunger is satisfied. Therefore try eating foods that are high in antioxidants to stay away from overindulgence. The best foods that are high in antioxidants are berries. Add them to your smoothies, in between meals and for dessert.
Oats, Oats, and Oats! One of the best ways to lose weight is having lots of fiber. This is one way you can lose weight and not go hungry! A study was done by the U.S. Department of Agriculture that showed those who increased their daily fiber intake to 12 grams to 24 absorbed 90 fewer calories a day compared to those who ate the same amount of food but less in fiber. One way to get more fiber into your diet is having Instant Oats, such as oatmeal that contains whole oats and low sodium. It not only helps you lose weight but it also helps lower your risk of high blood pressure and type 2 diabetes.
All Type of Legumes Studies have been shown that individuals who eat beans live longer and weigh less! Those who have ¾ cup of beans a day have revealed to weigh 6.6 pounds less than non-bean eaters. It has also been known to lower blood pressure and decrease waist size. Think of each bean as a weight loss pill!
We all Love Our Ice Cream Ice Cream is full of calcium which we all know is a plus, but is also binds to fatty acids in the digestive tract, blocking their absorption. In a study, participants who ate 1,735 mg of calcium from low-fat dairy products blocked the equivalent of 85 calories a day. Ice Cream not only helps with blocking your calories but also gives you 19 mg of choline, which translates to protection from cancer, heat attack, stroke, and dementia.
To Your Health,
The FITzee Foods Team
Do these yoga exercises at home for optimal overall health especially during the holiday season it’s important to take care of your body! Each pose brings you closer to wellness. Check out this article from Women’s Health that explains each pose and its benefits.
Child’s Pose: Stretches hips, quads, back
1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.
Why it is good for you: This go-to rest pose opens hips and relieves low back tightness.
Downward Facing Dog: Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps
1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.
2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).
3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).
4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.
Why it is good for you:Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation.
Warrior II: Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders
1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.
2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.
3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.
Why it is good for you:This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
Plank Pose: Strengthens arms, back, shoulders, core, quadriceps
1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.
2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.
Why it is good for you: Plank is a simple but challenging way to build upper body strength – it works all of the major muscles in your arms, back, and core and requires only your bodyweight.
Fierce Pose: Stretches spine; strengthens quadriceps, ankles, back
1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.
2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute.
Why it is good for you: This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.
Tree Pose: Stretches hips, inner thighs; strengthens legs, spine, core
1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.
Why it is good for you: On days when your mind feels scattered, practice this pose to get centered.
Garland Pose: Stretches low back, groin, hips, ankles
1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.
2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.
Why it is good for you: Drop into this squat to relieve tummy troubles like constipation and cramps.
To Your Health,
The FITzee Foods Team
Here’s a great article by nutrition expert Dr. Heidi Hanna, the importance of Gratitude.. Thanks for the insight!!
Bombarded by the constant negative stories in the press these days, it can be easy to be in a stressed state of mind. When we have too much stress in our brain and body, our brain gets rigid and we lose flexibility and creativity. We also have a tendency to stay focused on the negatives around us and completely miss out on the joy of what’s good in life. Unfortunately, negative influences have a stronger impact on us than positive because they trigger our natural stress response, designed to protect us from threats in our environment. This is important for times when we need to be able to respond quickly and intuitively such as a fire blazing through our home or a truck veering towards us on the road. But in our day-to-day stress-filled lives, we can get caught in this survival mindset, which breaks us down physically, emotionally, mentally and spiritually.
That’s one reason why practicing gratitude is so important, and is one of my top SHARP strategies for keeping your brain healthy and functioning at its best. The more often we remind ourselves of what’s good in life, the more we shape the lens through which we look at the world to be more optimistic. See more positive, and more positive will come to you (or you’ll just be aware of more of them). Focus on the negative, and that’s what you’ll get.
There are simple ways to practice gratitude, and these have actually been studied by positive psychologists and shown to have a significant impact on our health, happiness and performance.
- Write down three things you’re grateful for each morning to start your day
- Discuss three things you feel blessed by at the end of the day with a friend or family member
- Write a note of thanks to someone who has positively impacted your life
- Keep a blessings journal with a list of things you feel grateful for
- Let people around you know that you appreciate them regularly
To Your Health,
The FITzee Foods Team
When talking about dietary fats, the first thing that comes to mind are the types of fat that contribute to our increased waistline and risk for heart disease. One type of fat that has the opposite effect are omega-3 fatty acids which also have several health-boosting benefits. Some of these health benefits include; decreased risk for heart disease, hypertension, and depression. Because it also has anti-inflammatory properties, it can even help ease joint pain and help with skin issues which can even help you appear younger! But one of the main reasons why omega-3’s are also very popular is because it can help assist with weight-loss.
Omega-3’s are classified as an “essential fat” meaning it cannot be created by the body, therefore it must be consumed through our food sources. The good thing is that omega-3’s are not hard to find in the diet, but we just don’t consume enough of these foods to reap their benefits. Most commonly, omega-3’s can be found in cold water fatty fish such as salmon, mackerel, sardines, and swordfish. Vegan sources of omega-3’s include walnuts, flax seeds, chia seeds, and marine algae.
The amounts of omega-3’s in fish can range from 2.2-1.7 grams per 4-oz portion, and 3.5 grams per two tablespoons flaxseeds and 2.25 grams per every handful or quarter-cup of walnuts.
According to the American Heart Association, the recommended dose of omega-3 fatty acids can range from 1.7 grams per day for men and 1.1 grams per day for women. To help decrease elevated triglyceride levels, 2-4 grams of omega-3’s per day is also recommended.
To Your Health,
Danny Sumbillo ,FITzee Intern
Incorporate these following total body exercises to keep the holiday weight off.They are full body exercises which will give you maximum benefits in the least amount of time. You will never be able to truthfully say, “I don’t have time to workout.” Just keep each workout at about 20 minutes.
1. Squat-to-Curl-to-Press – The exercise is done just like it sounds: squat, bicep curl and shoulder press (that is 1 repetition). The squat-to-curl-to-press is also a compound strength exercise. This type of exercise works major muscle groups, which helps build more muscle and burn more fat.
3. Jump Rope – This is one of the all-time best exercises for burning calories, shaping your body and improving your coordination. This is also a fun exercise from your youth. Jump with two feet, one foot, alternating feet, sideways, shuffle and whatever else you can imagine! Jump 1 minute and walk for 1 minute. Repeat this rotation for 20 minutes.
4. Burpees - From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Do this exercise at full speed for 30 seconds. Walk or jog for 1 minute and burpee again!
5. Medicine Ball Front Chop – Burn more of the dreaded belly fat with the medicine ball front chop. This exercise is a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise. Because of speed and intensity, power exercises help you burn more fat during and after your workout.
6. Sprint Intervals - Sprinting activates and shapes the bulkier, shapely fast-twitch muscle fibers. You don’t have to be fast, just run as fast as you can. Do this rotation: sprint 50-60 yards, walk back and sprint again.
If you will do these workouts at least 3 days a week during the busy holiday season, you will burn fat and lose weight –alongside eating a well balanced diet.! Rotate strength and cardio workouts or combine the exercises. And on the days that you don’t workout, walk at a moderate pace for at least 30 minutes/
Incorporate these exercises and you will surely be on your way to keeping the holiday weight off.
To Your Health,
The FITzee Foods Team