A Beautiful Combo

Chia!

A Beautiful Combo

A Beautiful Combo

 

You want to lose weight? Stop drinking crap (soda, diet soda, Monsters, etc.) and start drinking more water. Even try this beautiful combo: Green Tea and Chia seeds! Weight loss is ALL about Nutrition! Your workouts definitely speed up the weight loss process, but nutrition is 85-90% of the battle.

1 Tbsp. of Chia has 70 calories (40 from fat), very little sodium, 6 grams of fiber (makes you feel full longer so you don’t get hungry and eat more than you need to), 2.9 grams of Omega-3s (this is the ‘good & healthy’ fat that our body NEEDS, as opposed to the bad fat found at fastfood restaurants), 1 gram of carbs, and 3 grams of protein. I get my Chia from Trader Joe’s and my Green Tea from Target. I also put chia in my yogurt (the few times I eat yogurt), in my protein shakes, and other shtuff.

 

No more excuses fam, let’s get to work! Start paying more attention to your nutrition and you will start seeing the results that you work so damn hard for! Ch(ia)eers!!

 

“What you eat in private, you wear in public.”

 

Flaxseed

What the Flaxseed?

Flaxseed

Flaxseed

It reduces your risk of heart disease, stroke and diabetes. It may help protect you against breast cancer, prostate cancer and colon cancer. It helps you lose weight and it helps clean your GI tract. You could add it to pretty much anything that you eat and it doesn’t really taste like anything so you wouldn’t even notice. And it doesn’t cost much. You can find it for less than $4 online or just get it at Trader Joe’s for a little more than that. If those aren’t reason enough to start adding flaxseed to your diet, I’ve added a few facts about it’s three main components (Fiber, Lignans and Omega-3s) below.

FIBER:

There are two types of fiber: soluble and insoluble. Flaxseed has both!

  • Soluble fiber is good for us because it attracts water and together they combine to form a gel. This gel helps slow down our digestion which means that we have that feeling of ‘fullness’ for a lot longer. Soluble fiber also helps lower our LDL blood cholesterol levels by interfering with the absorption of dietary cholesterol. LDLs collect in the walls of blood vessels and causes blockages and blood clots that may cause atherosclerosis (plaque buildup in the arteries) which in turn may lead to a heart attack, a stroke or even death.
  • Insoluble fiber is considered ‘gut-healthy’ because it has a laxative effect and prevents constipation. Because it’s insoluble (it doesn’t dissolve in water), it goes through our GI tract and grabs on to all the crap in our body and then we poop it out.
  • How much fiber do we need?
    • 35-40 grams a day for men
    • 25 grams a day for women

Lignans:

Lignans are a chemical compound found in plants and have antioxidant qualities. Just like fiber, lignans help lower our LDL levels. The lignans found in flaxseed help reduce the risk of heart attack and stroke because they have been shown to reduce atherosclerotic plaque buildup by up to 75%.

Omega-3 Fats:

Omega-3s act as an anti-inflammatory by helping block the release of pro-inflammatory agents. This reduction of inflammation associated with plaque buildup in the arteries may be another reason that flaxseed helps reduce the risk of heart attack and stroke. And because there is less plaque in our arteries, our heartbeat and blood pressure normalizes.

Give flaxseed a shot! What do you got to lose?

15 Minutes of… “Hungry for Change” Part I

Hungry for Change

Hungry for Change

Here are my takeaways from the first 15 minutes of this documentary:

  • we are not eating foods anymore, we are eating “food-like” products and they are adorned and made to look better and smell better so that people are attracted to them. They are made to have a long shelf life and the main objective is not really to give us a healthy product, its to give us a product that will make a lot of profit for the company that is producing it.¬†
  • we’re moving less and we’re consuming so much nutrient-less calories; these two things combined is the issue. these things combined create an obesity epidemic, a low energy epidemic, a fog in cognition, and we begin to lose the will to take self-responsibility. When we lose the will to take self-responsibility, we turn it all over to a doctor who is only able to prescribe a pharmaceutical pill that doesn’t address the real issues, which are buried and complex.
  • “the average American consumes more than 150 pounds of sugar and sweeteners each year.” – US Department of Agriculture
  • “we are overfed, but we are also starving to death”
  • as a species, the big challenge is to find calories and our body is biologically adapted to this; we seek calorie sources, particularly fats and sugars
  • when we taste something fatty or sweet, our bodies want more of it because for our hunter gatherer ancestors, fat and sugar meant survival
  • our bodies are programmed to “store up” for the “winter,” but the “winter” doesn’t come because we have so many sources of “food” today.
  • hunter-gatherer “gardeners” have an extremely HIGH amount of nutrition and an extremely LOW amount of calories in their food. Compared to our society: we have a high amount of calories, but a low amount of nutritional value
  • we have so many calorie sources, but our body still has the same signals that are ancestors had. so when we eat sweets and fatty foods, our body wants more because it is programmed to behave in a “feast or famine” environment. The problem is that we have FEAST, but there is no famine.
  • we could eat 10,000 calories a day, but if we are not getting the specific nutrients we need, then we are starving on a nutritional basis. and if we are starving on a nutritional basis, our body will remain hungry to get those specific nutrients. man-made foods (like bread and sugar and table salt) trick our body into thinking we’re getting those nutrients.
  • the biggest cause of obesity is addiction
  • we know we shouldn’t eat bad foods, but we don’t know WHY we continue to eat those bad foods