5 Types of Food That Boost Weight Loss Part 2

coconut oil.jpg

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

spice.jpg

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 Ways To Get Rid Of Love Handles

scale.jpg

Okay, so you found your way here through one of my social channels, for either finance, fitness, or business development and you need help reaching your goals! So first and foremost HEYYYYYYYY!!!! THANK YOU for taking a few minutes out of your day to read my very own blog! (I’ve been ghost writing and co writing blogs for the past year, so this being on my very own page under my name IS KINDA A BIG DEAL!!!)

Anywho, the topic at hand: “LOVE HANDLES” or “MUFFIN TOPS” or “THE TIRE AROUND YOUR WAIST” whatever you call it, IT’S GOT TO GO!!! With 9 years as a personal trainer and bodybuilder here are my 5 tips to help say BUH-BYE permanently!

1) Water! You hear that sound?? That’s the sound of your kidneys and liver begging you to flush them with water!! Water is your BEST FRIEND!! Let’s not even get into the scientific reasonings, but just the fat flushing qualities of water. I know, I know drinking all that water makes you pee uncontrollably throughout the day right? What is so bad about peeing? I mean, if you have a pile of trash in your kitchen, are you going to keep stepping over it while simultaneously dumping junk on top?? I hope not! You’ll take that stinky mess out! Welp, the same goes for your kidneys and fat, you have to take the bacteria out! Unfortunately we don’t have tiny little garbage men inside us but we do have water! The more water you drink = The more you’ll have to pee = the more bacteria will leave your body = the more fat cells will reduce their size and leave!!!

2) STOP Eating SALADS!!! Salads are a sure fire way to trick you into thinking you’re eating healthy! “But Eb its rabbit food so it HAS to be healthy right?” Sure, if it’s just the lettuce and maybe some grilled chicken or tuna, but it isn’t, is it? Nope! You probably added nuts, sunflower seeds, fruits, avocado, dressing, croutons, cheese and all the toppings which SUBSTANTIALLY increase your caloric intake without adding to the fulfilled sensation you need! Instead of eating a salad, measure out a variety of food and separate it into resealable containers then freeze or refrigerate it and cook it the night before or wake up 20 mins earlier before work and cook it the morning of (if you’re one who doesn’t like leftovers!)

3) Lemons! I can always spot a bodybuilder from afar if they are eating on lemons! Lemons satiate food cravings! Due to their soluble pectin fiber, they make you feel full longer! These bad boys also increase your urine output which means BUH-BYE bacteria and fat cells! Lemons also help protect against anemia! No, they don’t have a substantial amount of iron, but the citric acid helps your body absorb more iron from the foods you already eat!

4) Probiotics - My secret weapon! What most people fail to incorporate in their diets are probiotics! Thank goodness for the new Kombucha phase that have people trying different things! In all honesty, probiotics have been around for centuries! Kombucha, sauerkraut, kimchi, greek yogurt, miso, cottage cheese JUST TO NAME A FEW! Probiotics are high bacteria having food that kills the bad bacteria in your stomach balancing out your gut flora and increasing your overall health! Yes, high probiotic foods are fermented, it is good for you and some foods even taste delicious! But if you can’t stomach them, they do also have pre and probiotic supplements you can purchase from your local grocery store!

5) The GOOD Fats!! (In moderation, of course!) For years we’ve heard ALL fat is bad for you, but SOME fats were better, turns out that’s only half wrong! There are good fats and bad fats, fats that make you gain weight and other that help you lose it! I’m going to save the science behind fat for another blog but for this one; lets just discuss the fats you need! (Remember eat fats according to what your body needs! So moderation is different for every single body!) A few fats you need to add ASAP to your diet are coconut oil, greek yogurt, extra virgin olive oil, chia seeds, and of course avocados! Now if you’re like me, I dislike almost everything I just listed except coconut and olive oil so to add the healthy fats to my diet, I take CLA supplements! 3 a day for my body is all the Dr requires! My HDL’s are high and my LDL’s are low!

I hope these FITT-Five Tips helped you today! Next week we’re discussing 5 easy ways to make extra money!