520-331-6562
Archive for the Nutrition Category

Personal Trainer Health Website Recommendation

As a Fitness Trainer, I am always looking for resources that provide valuable and accurate information on diet and health. One such website is:

www.FrankComstockmd.com

Dr. Comstock is a physician board certified in emergency medicine as well as antiaging medicine. He worked for over twenty-five years in emergency medicine, and for the past ten years has practiced antiaging medicine at Lifestyle Spectrum in Tucson, Arizona.

His website promotes better health through lifestyle changes. Dr. Comstock’s blog posts include important topics such as: “Anti-Aging Exercise”, “Fat Burning Metabolism: FAQs”, “14 Reasons You Should Eat More Fat” and “Why You Shouldn’t Count Calories To Lose Fat”.

Check it out and bookmark the blog page! Better yet – apply Dr. Comstock’s exercise and diet tips. Knowledge is useless without action.

Sharon of Sharon’s Personal Training

Female Fitness Trainer of Tucson

 

Personal Trainer Challenge: How Many Consecutive Days Can You Eat Real Food?

To attain all health improvement goals from weight loss to increasing muscle, or improving Type II diabetes or cardiovascular health – eat REAL food. What is real food? Any food in its whole, natural state that you can hunt, gather, fish or pick. If the food is boxed, canned, or frozen – it’s processed. If it has a label – most likely it’s processed. Charles Poliquin, world-renowned strength coach says, “If a caveman could find it, then it’s whole food.”

Avoid any and all processed foods. This includes fruit juice such as, orange juice. Eat the whole fruit! When you eat the whole fruit, you get all the nutrients and fiber. When fruit is juiced, i.e. processed; it destroys the fiber and many of the nutrients. What you have left is a high concentration of sugar. At that point, you might as well drink a soda. Processed foods also include dairy.

For most, eating real food and avoiding processed food is difficult. So much of our food product is processed. Think about it. Even ketchup and mayonnaise is processed. And how often do you eat out? Is everything on the menu fresh and cooked from scratch? I recommend eating a diet high in grass-fed, free range meats, organic, free range eggs, loads of fresh vegetables and fruit. If your goal is weight/fat loss, stick to low glycemic fruit and limit servings to one to two per day.

Take my EAT REAL FOOD challenge. See how many days in a row you can go without eating anything processed. Plan ahead. I shop every two to four days to keep a fresh supply of vegetables in stock. My freezer is packed with meats from local ranchers so that I always have a supply of quality protein available.

The longest I’ve eaten REAL FOOD was nine weeks. It was easier than I thought it would be. I cooked everything fresh and ate lots of beef, bison, salmon, chicken, eggs and as many vegetables as I wanted. No restricting calories! I felt great, leaned out quick and saved a lot of money since I avoided eating out.

So, take my EAT REAL FOOD challenge! Let me know how many consecutive days you can go with eating real food only.

Sharon of Sharon’s Personal Training

Female Fitness Trainer

Personal trainer nutrition tip

Make your own chai tea. Most chia tea mixes contain sugar, preservatives and artificial flavors. I recommend you make your own and it’s easy to do. Here’s how I make my own chai tea:

In a tea pot combine 4 cups of filtered water, 3 Green tea bags, 1 Yerba Mate tea bag, 2 cinnamon sticks, 2 whole cloves. Bring to a boil, remove from heat and allow to steep for 3 to 5 minutes. Drain teabags and serve.

To enhance the spice, add the cinnamon sticks and cloves to the water the night before. Allow the spice to infuse overnight.

Sharon of Sharon’s Personal Training

Female Fitness Trainer of Tucson

Nutrition tip of the day

Eat wild caught salmon for heart healthy omega-3 fatty acids and an excellent source of protein. Here, I made salmon salad with homemade mayonnaise, Dijon mustard, organic red onions and organic celery.

I love eating something I know is good for me and tastes great!

20140516-141226.jpg

Sharon Powell

Female fitness trainer of Tucson

Fitness Trainer Tip of the Day: Avoid These Unsafe Foods

In the mood for a Yoga Mat Sandwich? Check out the article below. A chemical found in yoga mats is approved as a food additive in the U.S. The article includes a database listing the food manufacturers and products using this chemical.

Yoga mat chemical found in nearly 500 foods

Sharon Powell

Personal Trainer of Tucson

Fitness Trainer Tip of the Day: Stop Counting Calories!

All calories are not created equal. Counting calories is ineffective because different foods metabolize differently in the body. Some food sets your body up for fat storage regardless of the amount of calories consumed. Click on the link below to learn nine simple rules for easy fat loss.

The Calorie Lie: Nine Simple Rules For Fat Loss

How To Lose Belly Fat? Part One

The number one question I get as a Personal Trainer is, “how do I lose belly fat?”. And thanks to many infomercials, it is portrayed as easy to attain and is a marker of health and success. Our society is obsessed with being skinny;  skinny is sexy – thin is healthy. But is it really? What is the truth about fat?

“Why do we even need fat cells? The flippant answer is that without them, girls would look like boys. The evolutionary answer is that fat cells are repositories of energy and are necessary for survival of the species, especially in times of famine. Fat cells are protective; they provide cushioning of vital organs. In addition, specialized fat cells provide heat after you’re born, to keep you from succumbing to the elements. Fat cells are not just storage devices. They are active participants in, and are necessary for, your metabolic health.” Excerpt from “Fat Chance” by Dr. Robert Lustig.

Cover Art

Fat cells have a purpose. Unless you are an elite athlete or professional bodybuilder (actively competing), it is actually unhealthy to have extremely low body fat percentage. There are two kinds of fat in the human body; subcutaneous and visceral. Subcutaneous fat is the fat just below the skin. It’s the fat you can pinch. Visceral fat is internal around and in your organs. It’s the visceral fat that is a risk factor for cardiovascular disease, type II diabetes and other metabolic diseases. Visceral fat is the one that you want to lose. Research shows that individuals with some subcutaneous fat are healthier and live longer.

Watch for future blogs on the facts about fat and the elusive question – how do I get flat abs?

Sharon Powell

Female Fitness Trainer

The “No Trans-Fats” Scam

It is well accepted that trans fats are bad for you. Any health-conscious consumer looks for food labels stating “No Trans-Fats”. Well, guess what? Regardless of the claim, there still may be substantial amounts of trans fats in the product. Here is an excerpt from the book, “The Great Cholesterol Myth” by Drs. Jonny Bowden and Stephen Sinatra:

THE “NO TRANS-FATS!” SCAM

When the government mandated that trans fats be listed on the nutrition facts label of food, big food lobbyists sprang into action. They somehow created a loophole that lets manufacturers use trans fats while legally claiming “no trans fats!” on their packaging. Here’s how:
Manufacturers can claim “no trans fats” as long as there is less than half a gram of the stuff per serving. Sounds reasonable, until you remember how clever and ruthless Big Food can be. By making “serving sizes” ridiculously small, and by keeping trans fats to just under half a gram per “serving,” they were able to technically comply with the rules. But the end result is that if each artificially small “serving” contains, say 0.4 g of trans fats, you could quite easily consume a gram or two of the stuff just by eating what most people would consider a “normal” serving size. Do that a few times a day and before you know it you’ve raised your heart disease risk by quite a few percentage points.
What to do? Simple. Ignore the “no trans fats!” legend on the front of the package and read the ingredients list instead. No matter what the label says, if the list of ingredients contains partially hydrogenated oil or hydrogenated oil, the product has trans fats. Period. (Typically, you’ll see partially hydrogenated soybean oil in the ingredients list, but it could be any type of oil at all. What you’re looking for are the keywords hydrogenated and partially hydrogenated.)

Cover Art

If you’re thinking that a small amount of trans fats won’t hurt, “research shows that for each 2 percent increase in trans fat calories consumed, the risk for coronary heart disease roughly doubles!” Dr. Sinatra’s recommendation: “The ideal intake for humans is O grams.”!

Sharon Powell

Personal Fitness Trainer of Tucson

 

 

Where do the Fitness Trainer’s of Tucson eat out?

When I feel like eating out but don’t want to compromise my nutrition standards, I eat at Renee’s Organic Oven. Food is prepared fresh from organic, locally grown (if available) produce and meats. The food is delicious with great service. They even serve local, organic coffee. I always have several cups!

Welcome Sharon's Personal Training

Log in

Lost your password?