5 Types of Food That Boost Weight Loss Part 2

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Hey FITT Fam! So I’m back with another blog about weight lost boosting foods! Did you read part 1? Did you run out and buy some new spices or fermented foods?? Comment below, let me know!

Last week we talked about the top 3 categories (with some easy to incorporate examples) for weight lost boosting foods, this week I wanted to wrap this 2 part series up with heavier foods that satiate your hunger yet still assist in fat loss. Numbers 4 and 5 on my list are:

4) Healthy Fats

5) Fibrous Carbs

Now these two categories, can get slightly tricky based on how the food item is cooked, however if you stick to the healthier options, spices instead of seasonings, these should be pretty simple!

Healthy Fats:

Hopefully by now you have some inkling or idea of a healthy fat! You may not know what CLA, MCT, or GHEE stands for, but you know it supposed to help keep your bad cholesterol low and your good cholesterol high, right? Well there are certain foods, supplements, and drinks you can consume in order to help increase your health. Healthy fats aren’t JUST good for your heart and removing the build up fats around your organs, but these fats also aide in weight lost. Healthy fats are used to boost your energy thus giving you the stamina to help power through workouts, office meetings etc. It speeds up the metabolic rate and helps in ridding the digestive tract of bacteria! A few of my favorite healthy fats: Salmon, CLA, MCT (keto bomb or bullet proof coffee) Olive oil, coconut oil, nuts. One of my least favorite healthy fat is avocado, due to its amazing benefits, I must add it to the list, but personally I can not stand the taste or texture!

Fibrous Carbs:

Starting the journey of weight lost, you hear that carbs are bad, a lot of the time, thing is, not ALL carbs fall under this category. Processed, refined, sugary carbs DEFINITELY fall under the “bad carb category”, but carbs that are high in fiber will get your engines revving in your digestive tract and help “move” some of that bad food out of your colon, if ya know what I mean! LOL! Due to the amount of fiber in these items, they are considered to be “good carbs”. Some of the top fiber filled carbs that help you lose weight, remove bloat and keep you full longer are whole-grain bread, brown rice, high-fiber breakfast cereals, whole-wheat pasta and whole-grain baked goods, eggplant, nuts and nut butter as well as oats, flaxseed, raspberries, broccoli, and a whole list of veggies. Consuming more of these foods with both soluble and insoluble fiber will aid in lower blood sugar levels, easier to pass (and more frequent) bowel movements, less day to day bloat, and faster metabolism!

I tried to keep this series as simple as possible! There is so much great information out there, but most blogs and articles will list 10-15 items of fat boosting foods, I wanted my readers to realize their are FULL categories rich in fat boosting foods and eating healthy is not limited to 15 items! If you learned something new, comment a heart or give this blog a like!

If you’d like to try one of my 7 day total body cleanses with step by step directions applying each of these categories and all of these concepts then CLICK HERE!

5 Types of Food That Boost Weight Loss Part 1

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Soo we’ve all been there… regardless of what type of diet, we have all searched for foods that can help us lose weight or fat faster than others… we have all searched for that magic cure! Am i right? Well if you know you have or a friend of yours has, go ahead and share this blog with them because I’m going to break it down for you in 5 easy to remember food groups! This week we will cover the first 3!

1) Spices

2) Fermented & Pickled

3) Water Based

It’s THAT simple! My rule of thumb for staying lean without tracking macros is to incorporate 2 of these 3 items daily into my diet!

Spices:

Exchange your premade seasonings for various spices such as cinnamon, turmeric, cayenne or black pepper! Add in sage, oregano, mustard, cumin or ginger! Each spice has a unique benefit that aids in digestion, hormone balancing, immunity and metabolism boosts. According to the Journal of Medicinal Foods, 11 found a direct correlation between the antioxidant phenol content and the spice's ability to inhibit glycation and the formation of toxic advanced glycation end products, making them potent preventers of heart disease and premature aging. According to this study, the top 10 most potent herbs and spices are: Cloves, Jamaican Allspice, Oregano, Cinnamon (ground), Apple pie spice (mixture),  Pumpkin pie spice (mixture), Marjoram, Sage, Thyme, Gourmet Italian spice. In my personal opinion, spices are the easiest way to add flavors to foods without the added sodium and water retention that comes from premade seasonings!

Fermented & Pickled:

Yep, you read that correctly. Go and get your fermented foods on boo! I know it sounds gross, some have a UNIQUE taste, but fermented foods are the bee’s knees to weight lost! Why?!? Because the bacteria floating around in it EATS the sugar and carbs floating around in your body! You know how fat cells are made? Well those extra carbs and sugar you tend to eat will get stored into your fatty tissue causing weight gain in unwanted areas, so when you ingest fermented foods, they will act as microsurgeons and LITERALLY EAT YOUR FAT from the inside out!!! Try adding kombucha, sauerkraut, pickled vegetables, beet kvass, greek yogurt, coconut yogurt, natto, kimchi, or miso. My favorite is sauerkraut because i can simply add it to a salad as a topping, but try them all and figure out which one fits your taste preferences and lifestyle the best!

Water Based:

According to the Journal of Medicinal Foods, we should consume 1oz of water per 1lb of body fat. Consuming adequate amounts of water, will help you digest food quicker and burn fat faster and easier.

Ok, so any dieter knows that certain foods have more water, which is one reason why people assume salads are healthier since their main ingredient is lettuce which consists of 80% water. However there are far tastier options that include water that will help you on your journey! Eating the following foods will count towards your daily water intake, while boosting and pumping your body full of vital nutrients! My top fat burning, water based foods include: watermelon, strawberries, cantaloupe, peaches, oranges, cucumbers, broths (especially bone broths!), tomatoes, bell peppers, and more! The list can keep going, but you get the picture!!

The magical foods you’ve been looking for to help you burn and lose fat faster have been right in front of you the entire time! It’s time to put down that processed food and eat whole foods again!

Stay tuned for part 2 next week! We will be discussing the types of fats and carbs that help you lose weight!

5 Reasons To Hate Cardio

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Have you ever seen a fitness figure say they hate cardio? No? Well, HI! I hate cardio! I hate doing it, i hate the negative reasons to do cardio, i hate that jittery blood rushing to my legs feeling when i get done! I honestly, just hate cardio! Yes, there are many benefits to cardio (wayy more than the negatives) but I wanted to take this Friday and help you better understand the negatives/ cons to cardio. Sorry Fitt-Fam, you still have to do cardio after this! There are to many benefits but thats for another blog post! :)

1) Muscle Loss

“Hold up, wait a minute, what? Eb I thought cardio helped you lose fat?” Yea, kinda. That’s only half true. Cardio helps you lose both fat and muscle. Caloric deficits help the body lose fat but your body needs a new source of energy, sooo your body will use your muscles for the source. Thus causing them to shrink

2) Fat Retention

“Stop! You just said, it helps you lose fat now it makes you retain it?! I’m confused!” Well your body is designed to naturally adapt to stress; “you want to lift more weight? Ok time to build muscle” that’s the natural response. So when you put your body in a stressed state by adding cardio, your body will begin to reject your 30 min treadmill jog and in order for you to see results, you will have to increase your cardio training. Also since it breaks down muscle, without additional strength training, it will cause a slower metabolic rate, since your muscle is one of the determining factors of burning food and fat as fuel.

3) Overtraining

A common misconception is that when you’re weight training, you should perform, 30 mins to one hour of cardio in addition to wright training 4x or more per week can help you reach your goal faster. In reality you are overtraining your muscles and not allowing adequate time for your body rest and rebuild itself. Overtraining leads to injuries, cardio, just like weight training should be done in moderation.

4) Peer Pressure

Ever get on the treadmill or elliptical next to someone and you make eye contact? Yeaa… congratulations, you just signed up for a race; you versus your neighbor. Peer pressure will have you committed to things that are outside of your league, not mentally, but physically out of your league. Causing you to run longer, perform more, or go harder than your body is prepared for thus resulting in a possible injury.

5) Boring

Honestly the biggest reason for my hatred for cardio is; it’s boring. SImple as that. I don’t like to watch tv and run or bike. A really good playlist is the only thing that can keep my attention span. Back in the day, we had Limewire and I was the master mixer for burning CD’s, but with the new age of spotify, its as simple as requesting someone send you their playlist.

Note to Reader: At the end of the day, simply hating cardio is not a reason to not do it. A balanced cardio plan is similar to a balanced meal and weight training plan. Cardio needs vary per person, so I can’t say “you need to complete 4 hours of cardio per week”.For some people that may be too much and for others, it may not be enough. Talk to your certified personal trainer and paired with your goals, have him assess your cardio needs!

Do you hate cardio as much as me? WHat do you hate the most about cardio? Leave a comment and let me know!

5 Reasons You Have Trouble Sleeping

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Sleep… what is that magical land that seems to disappear after kids, career, and bills? If you’re like most of the american population and rarely seem rested, then today’s topic is for you! Let’s get a few things out of the way, everyone does not need 8 hours of sleep per night, that is an general average! Some people need a full 8-9 hours of sleep while other only need 5-6 hours of sleep, so trying to dictate how much sleep a person gets is based upon your personal needs is ridiculous! Personally, I can’t sleep past 6 hours unless I’ve been awake for 18+ hours, my body is simply wired to need less sleep, but I do go into a deeper sleep much faster than those who need 8-9 hours. So how do you get a better night’s sleep, regardless if your a 8 hour sleeper or a 5 hour napper?

1) You eat or drink to late

Consuming dinner, wine, or having a late night snack then passing out or going to bed shortly after, although feels amazing to complete sink in to your pillows with a full belly hinders your sleep more than you realize. While certain foods and wines help you get to sleep, these same things are keeping your body up leading to restless night of dozing in and out of sleep. Sleeping time isn’t just for you to feel refreshed in the mornings, but it is also the time your body takes to heal itself, regenerate cells, and to repair any damage caused to it during the day, but when you eat yourself to sleep, instead of healing and repairing, your body has to use its energy and resources to digesting food thus causing you to never fully hit REM or stage 4 sleep (that super deep sleep) so your body pretty much stays awake trying to move the food to the necessary components and to your bowels.

2) You lay in bed commenting and liking pictures on social media

Being on your phone necessarily isn’t a bad thing before bed, (I play mind numbing games until I pass out) but actively scrolling, commenting, and liking pictures on social media causes your brain to continue working. Our wonderful handheld devices, beeping lights on tv power buttons, random devices with lights cause our brain to be over stimulated leading to a state of anxiousness or constant anxiety during the day.

3) You have a different sleep pattern on weekends

Consistency is key, by keeping the same nightly routines during the weekend as you do during the week you allow your body to develop a set schedule, teaching it when to rest and when to be the most alert. By keeping your body on two different schedules, you are forcing your body to toggle between two different time zones, experts call it “social jet-lag”

4) You don’t have a set bedtime

Routine. Routine. Routine. By not having a bedtime routine, your body is unsure when it should start winding down. We never really outgrow the “bedtime routine” our parents established as kids. No I’m not saying have a glass of milk and cookies, but the “get ready its time for bed!” followed by nightly hygiene, chores, and rest. Try setting your alarm for an hour before bedtime so you can start winding down in time.

5) You consume to many stimulants

Whether its a morning cup of joe, a afternoon tea, then evening pre workout, truth is, you probably consume more stimulants than you realize on a daily basis. Unfortunately as we get older, our metabolism cant burn through coffee or other stimulants as fast, so that morning cup of coffee is still in you 8 hours later (in addition to the caffeine you piled on top of it. caffeine in itself blocks adenosine (the natural sedation chemical in our brains). As your tolerance builds for caffeine and the caffeine continually blocks the adenosine receptors, your body naturally makes even more! Thus you feeling more drowsy and needing that second cup of coffee. Allow your body to detox from caffeine from time to time, it’ll benefit you in the short and long run.

Have more tips and suggestions? Leave a comment below!