Healthy and Fun Food Facts!

I bet there are a lot of things you didn't know about the things you eat everyday! Here are 12 fun facts that will help get you eating nutritious meals and keeping your body healthy!

1.  In 2010, the Journal of Pain found that ginger can help reduce exercises-induced muscle pain by up to 25%. 
   
   
2. Strawberries, raspberries or blackberries are NOT berries!
3. What do bananas, tomatoes, watermelons and pumpkins have in common? They're Berries!
4. Grass fed beef contains 2-5x more omega-3 than grain fed beef.
   
   
   
   
   
5. range and cage free eggs contain 1/3 less cholesterol, 1/4 less saturated fat and 7x more beta carotene than commercially produced eggs
6. Cinammon is a potent antioxidant that can help reduce the risk of blood cotting, control blood sugar, and improve insulin sensitivity which can prevent fat gain and diabetes. 
   
   
7. Garlic may help prevent various types of stomach, GI, and colorectal cancers.
8. Honey is the only food that can never rot, it can last 3000 years!
9. The seed inside a peach contains an almond-like nut which holds a potent anti-cancer medicine called laetrile.
10. Bell Peppers are full of vitamin A which helps in healthy, glowing skin
11. Lemons are the most healthiest food in the world, One lemon contains your daily dose of vitamin C, it cleanses the liver, boosts your immunity and aids in weight loss. 
    
    
12. Peanuts are actually legumes and not nuts!

There are many more fascinating things about the foods we consume. Its really important that we become knowledgeable of the pros and cons of these foods so that we can help ourselves live a long heathy life. Even reading some of the facts about fast food chains, sodas or even just overall unhealthy cooking techinques can scare us enough to put us on a path to better living! Thanks again for stopping by to read my blog and remember:

Visualize the goal, Embrace the path, and Conquer the struggle!

Sources: American Journal of Clinical Nutrition, OSU, Cancer.gov; American Journal of Clinical Nutrition, Journal of Clinical Pediatric Dentistry;  NY Times, Journal of Pain; World Botanical; Nutrition Journal, 2010; Mother Earth News; ORAC; http://www.naturalnews.com/027088_cancer_laetrile_cure.html http://www.naturalnews.com/025427_almonds_nuts_weight.htm; 

Energy boosting Acai bowl!

Acai bowls are a great pick me up in the middle of a long day. I like to change up my recipe depending on my mood and i had a very killer morning workout today so I need to a little extra umph to get me through the rest of my day with clients. I can't be mellow and low on energy trying to give my clients motivation to push!! Here is today's recipe with a little extra umph:

1 Pack Unsweetened Sambazon Acai Purée 

1 whole fresh banana

.5 cup frozen strawberries

.5 cup frozen mango

Splash of coconut water

Blend all ingredient together until thick and smooth.

Toppings:

1 whole sliced banana

Granola 

And a drizzle of honey 

This recipe has more sugars than what I normally put on my Acai bowls but for that extra energy that I needed to finish off my day strong it was perfect! I hope you try this recipe and enjoy it!! 

Salmon Pitas with Tzatziki sauce!

Growing up as a catholic I observed Lent pretty much every year since birth. Every Friday during the Lenten season we abstain from meat as a penitential practice. With that said, today's lunch on the first Friday of Lent was Salmon Pita Pockets with home made Tzatziki Sauce. With most of the ingredients being pretty straight forward and not needing much prep or cooking, here is my recipe for my Tzatziki Sauce! Enjoy! 

TZATZIKI SAUCE 

Ingredients:

1 cup of Fage Greek yogurt

1/2 cucumber chopped or small diced

2 tsp lemon juice

2 Tblsp chopped fresh dill

2 cloves minced (sometimes I like to roast and smash the garlic for more flavor)

1 Tblsp honey

Salt and pepper to taste

Combine all ingredients in mixing bowl and store in fridge until ready to grub! 

Sometimes I add a splash of red wine vinegar or more lemon juice too. It thins it out for me to use that as a salad dressing as well! You can put it on a sandwich or use it as a dip with pita chips! Enjoy the recipe and eat smart!

Bike ride and a Bowl of Acai!

Had a nice bowl of Acai with a dollop of greek yogurt after my cycle workout today! such a refreshing treat!

Cycle Workout

1. 10 minute warmup

2. :40 medium gear pacing 19+ MPH

3. :20 recovery

**repeat 2 and 3 for 10 times**

4. 5 minute Recovery

**Repeat 2-4 for Four times**

5. 10 minute warm down

Acai Bowl Recipe

2 Sambazon unsweetened Acai Puree

splash of apple juice

1 cup frozen strawberries

half banana

**Add all ingredients to a blender and blend well!**

Topped with a dollop of greek yogurt and granola

Drizzle with honey and garnished with mint

Tropical Acai Treat!

Beautiful day for an acai bowl. Slapped a little tropical twist to the mix today. Refreshing and energizing! 

Mango Acai Bowl 

2 Sambazon unsweetened Acai Purée Packets 

1 capfull Apple Juice 

1/2 Fresh Mango 

1/2 Banana 

Add all ingredients to blender and blend! Toppings: your choice! 1/2 banana sliced 3 sliced strawberries 1/4 cup Blueberries 1/4 cup Granola Drizzle of honey and some mint. Enjoy!! 

#taclifestyle #food #foodie #foodgasm #instafit #acaibowl #brazil #yum #grub #energy #sambazon #eat #fit #nutrition #acai #fruit

Let's Get Energized!

Pre-workout supplements ... we all know people who take them and probably wondered if we should  too. I am all about taking your training sessions to the next level, but I believe that it should be done naturally through the food you eat. The topic is very controversial -- people will disagree with me. People take supplements for better focus, more energy and for that extra "pump", but there are more natural things that all those things for your body. Let me feed you some facts.

"Brain Food"

Caffeine - Yep that's right! Coffee is a natural stimulant for the brain. I'm not talking about your venti - non-fat - no foam - 6 shot - machiatto. I'm talking about that 1 cup straight black coffee with no sugar and no cream. Caffeine acts on the central nervous system and also increases metabolism. It's a great pre-workout drink for endurance activities or short power intensive workouts. Drink a cup of coffee an hour before your workout. Note: Caffeine can also dehydrate your body, make sure you drink an extra glass of water on a day you have a cup of joe.

Green Tea - Another great stimulant that contains antioxidants that help with weight loss. I know of some athletes and trainers that will drink a cup of half black coffee and half green tea to fuel their brain before a session.

"Body Food"

Bananas - They are loaded with digestible carbohydrates and potassium which help maintain nerve and muscle function. Eat a medium banana 30 minutes before a workout.

Fruit Smoothies & Juices (homemade) - High in fast burning carbohydrates and high quality proteins with the right recipe. In a blender, blend a 1/2 cup of Greek yogurt, 1/2 cup fruit and 1 cup of fruit juice, water, or coconut water. The protein in the yogurt prevents muscle damage and aids in recovery. You can also add in beet juice which contains a great amount of nitric oxide which keeps the blood flowing to the muscles during your workout.

Greek Yogurt with Fruit and Honey - 1 cup Greek yogurt, 2 sliced strawberries, 1/2 sliced banana and 2 tablespoons of honey. If you want, you can top it off with some granola. This is a great complex snack/meal before a workout, eat this an hour before your session. This balanced bowl of goodness holds protein and both fast and slow burning carbohydrates to fuel through your workout and more.

Acai Bowl - This tiny berry has been gaining popularity recently. Known as a super food, this acai berry aids in weight loss and is a good source of dietary fiber and contains 19 different amino acids which are the building blocks for protein. Use 1 packet of acai with a splash of apple juice/soy milk/coconut water and some frozen fruit. Blend all together, pour into a bowl and top with more fruit and granola. Just look at my picture above! Acai bowls are a great way to start the day.

Let me leave you with a little something to think about. 

You wake up early and eat your oatmeal and egg whites for breakfast, snack on some fruit, grub on a chicken quinoa salad for lunch, have Greek yogurt for your mid day snack and finish the day with grilled chicken and roasted vegetables. Does it make sense for you to put some unnatural, lab processed powder in your body after eating healthy all day?

Get Fit, Eat Smart, Stay Healthy

The 80/20

How many of you have friends out there that are "gym rats" or "fitness freaks" who take selfies at the gym and post it on Instagram all the time? Then an hour or so later, they share their post workout meals at Wingstop, In-N-Out, or some type of guilty pleasure? We all know someone that does that armed with the excuse, "I work out hard so I can eat whatever I want."

Here's a simple guideline in my world of fitness and nutrition -- whether your goal is to lose weight, live healthy or be fit, the winning formula is simply: 80% nutrition and 20% fitness. 

When most people hear this, they get a little shocked and sometimes even disagree. Some believe they can go 1000% beast mode in the gym and as a reward are allowed to eat whatever they want. How and when do you expect to reach your goals with that mentality? 

Here is how my 80/20 guideline works:

Lets say you workout or train about 9 sessions in the week. That gives you 9 opportunities to positively change your body within 7 days. If you are that active you should be eating at least 5 meals a day, multiply that by 7 days in a week, that gives you 35 opportunities to positively change your body. The number may be different for each individual but you get the drift, 9 vs 35. So instead of thinking you deserve to eat that 10 piece wing combo or that double double cheeseburger, why don't you go home and make yourself a well balanced meal that will help refuel and recover your body properly? When you put the right things in your system, your goals become that much closer and that much more possible for you to exceed.

Find it a little hard to do that? That's okay! Above is a picture of a meal plan program that I make for a number of my clients in my area that want to eat healthier or have certain goals they want to move towards. Not in my area? That is okay too, I can help you with some nutrition tips and maybe even look at your eating habits and discuss where you can tweak things for the better. Feel free to email me at taclifestyle@gmail.com about any of my programs whether its personal training, meal plans, tips for a better nutrition or even if you have a question about fitness and nutrition. I hope to hear from you soon!

Get Fit, Eat Smart, Stay Healthy