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Archive for January, 2012

I have had couple of clients and colleagues asking me what my thoughts are regarding Naked Juice. I decided to take the liberty in gathering as much information as I can do before labeling it as a healthy drink or not. This was a project I took the liberty of doing on my own. My interest stemmed out of my personal experience with Naked Pomegranate Aca.   As I was sipping the drink and checking the label on the bottle, I was impressed with the picture showing how many fruits they used to fill the bottle I held in my hand:

1 2/3 Pomegranates

95 Açaí Berries

1 1/3 Apples

1/2 Banana

14 Red Grapes

14 White Grapes

As a good nutritionist would do, I looked at the nutrition label curious to see how much fiber, vitamins, sugar, and calories a bottle contained. I was under the impression that this liquid was jam packed with vitamins and minerals:

Nutrition Label Pomegranate Acai Naked 15.2oz

-Serving size= 8oz

-Servings per container= 2

One 15.2 oz. bottle contains:

-4 Servings of fruit

-320 calories

-62g sugar (AKA 5 tablespoons of sugar)

-0% Vit C

-2% Vit A

-0% Fiber

I was fooled by the pictures on the label, color of the juice, and even the flavor! This bottle was nothing more than a pretty package with what might as well be kool-aid mixed with 5 table spoons of sugar and water.

This nutrition label disappointed me enough to analyze each Naked Juice sold at a local grocery store for approximately $3.67 each:

What I found was that all of their drinks do not have any dietary fiber, some had very poor levels of vitamins and minerals, and others had a much better amount of nutrients.

If I am buying something that cost almost $4.00 I expect to pay for the actual benefits from the fruit used to make the juice.

For Pomegranate Acai and all the flavors you will shortly see under the “Do Not Buy list”, the vitamins were eliminated during pasteurization, (the juice is heated to destroy harmful bacteria, vitamins are destroyed at high heat, and Naked never bothered to put synthetic vitamins back into the drink afterwards.)

The good news is that some of their products are not impostors and do provide you with a nutritious beverage. They all cost the same so you can make a better choice of selection from the varieties they offer after reading this.

The bad news is that all of the beverages had 0% Fiber. That means you will not have the benefit of feeling full longer like you would with the actual fruit in the raw, or have any of the benefit of the soluble fiber.

The following is a very condensed version of the Good versus the Bad:

DO NOT BUY 

The following are very poor in Vitamin A and C and other nutrients:

 

BUY these:

The following juices have been fortified with Vitamins and added Boosters:

 Suggestion:

  • Do not treat them as meal replacers
  •  Eat raw fruit and veggies instead to benefit from all the vitamins and fiber needed
  • These should be treated as last choice for people who absolutely cannot eat raw fruits or veggies

Last Thought:

Be a responsible consumer and demand the qualities of products sold are what you want. We vote with our money to dictate what stays and what goes out of business. Hopefully this was helpful and you can apply it to your future purchase. Remember to be a smart shopper and always analyze what it is you are buying because you may get the same quality product for a fraction of the cost

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If you are unhappy with how you look or feel, take it out on the treadmill with a HIIT Treadmill Workout.

There is nothing like high intensity interval training “HIIT” to help you achieve maximum fat burning in limited time. A HIIT workout is the best cardio for weight loss and for metabolic conditioning. In this post, I will talk about the most critical elements of using a HIIT workout for weight loss and increased conditioning. Your conditioning and weight loss can also work hand in hand, as your conditioning improves you will also burn more fat. HIIT involves alternating between intervals of high intensity training and intervals of rest. An example of this would be to cycle as hard as you can for 20 seconds, then rest for 10 seconds.

When it comes to increasing metabolic conditioning, a recent study showed that HIIT increased endurance like steady state cardio. The interesting discovery here is that HIIT only took 10% of the time to achieve the same results.

Another factor that HIIT improves is V02max, the amount of oxygen you can use per minute. This reflects your physical fitness. People that have a higher V02max use more energy doing the same activity, this helps them burn more fat.

Here is a quick 20 minutes fat blast HIIT treadmill workout that can be done whether you are at a beginner, intermediate or advanced level.

BEGINNER:

5 minute WARMUP

    2 minutes power walk warm up: 3.0-4.0 speed;  incline 0

    3 minutes power walk up hill: 3.3 speed; incline 3

5 minutes

    5 minute power walk 3.3 speed or faster; incline 5

9 minutes:

    1 minute power walk 4.0 speed or higher; incline 7

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 6 times…

1 minute cool down

    0 incline and walk it out level 3.5

INTERMEDIATE:

5 minute WARMUP

    2 minutes power walk warm up 4.0 speed; 0 incline

    3 minutes power walk up hill 3.3 speed ; incline 10

5 minutes

    5 minute power walk 3.3 speed ;incline 15

9 minutes:

    1 minute jog 4.0 speed on incline 15

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 6 times…

    1 minute cool down

1 minute cool down

    Put treadmill at 0 incline and walk it out level 3.5

ADVANCED

5 minute WARMUP

    2 minutes power walk warm up 4.0 speed, 0 incline

    3 minutes jog incline 2.0

5 minutes

    5 minute power walk 3.5 speed; incline 15

6 minutes

    1.30 minute sprint 5.0 speed;  incline 15

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 3 times…

3 minutes

    Treadmill flat to ground

    30 second jog level 5.0 or less speed; 0 incline

    1 minute SPRINT level 8.0-9.0, 0 incline

    REPEAT

1 minute cool down

    Put treadmill at 0 incline and walk it out

This is ideally done AFTER your weight workout with one of our trainers. I do not recommend this for someone who has bad knees or joints. As always, workouts must be coupled with a clean eating plan to achieve results.

For maximum success with your weight loss goals, contact Jessy at trainwithjessy@gmail.com.

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Never let someone’s opinion of you define you. Remember, people only rain on your parade because they’re jealous of your sunshine, and sick of their shade.

There’s a reason why the positive people always have energy vampires!

Be strong and remember, being who you are, got you to where you need to be!

xoxo

Jessy

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The average American drinks an estimated 56 gallons of soft drinks each year, nearly a gallon of soda every week.  Before you grab the next can of soda, consider this: one can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial coloring and sulphites. All of that amount of sugar, calories and harmful additives in a product that has absolutely no nutritional value. Studies also have linked soda to osteoporosis, obesity, tooth decay, and heart disease. Despite this, soda accounts for more than one-quarter of all drinks consumed in the United States.

Soft drinks are being marketed toward children and teenagers who are among the largest consumers. Marketers spend close to $500 million dollars a year to reach children and adolescents with messages about sugar-sweetened drinks, more than they spend on any other category. Teenage boys drink, on average, three or more cans of soda per day, and 10 percent drink seven or more cans a day. The average for teenage girls is more than two cans a day, and 10 percent drink more than five cans a day. A child’s risk for obesity increases an average of 60 percent with every additional daily serving of soda.

Schools and Soda Consumption

While these numbers may sound high, they’re not surprising considering that most school hallways are lined with vending machines that sell, of course, soft drinks. It’s not uncommon for schools to make marketing deals with leading soft drink companies from which they receive commissions, based on a percentage of sales at each school.

Getting rid of vending machines in schools–or replacing their contents with pure water and healthy snacks–could make a big difference, as vending machines can increase the consumption of sweetened beverages by up to 50 or more cans of soda per student per year.

Let’s take a look at some of the major components of a can of soda.

In one can of Soda, you will find:

Sugar. Soft drink manufacturers are the largest single user of refined sugar in the United States. It is a proven fact that sugar increases insulin levels, which can lead to high blood pressure, high cholesterol, heart disease, diabetes, weight gain, premature aging, and many more negative side effects. Most sodas include over 100 percent of the recommended daily amount (RDA) of sugar.

Aspartame. This chemical is used as a sugar substitute in diet sodas. There are over 92 different health side effects associated with aspartame consumption which include but not limited to brain tumors, diabetes, emotional disorders, and epilepsy/seizures. When aspartame is stored for long periods of time or kept in warm areas it changes to methanol, an alcohol that converts to formaldehyde and formic acid, which are known carcinogens.

Caffeine. Caffeinated drinks cause jitters, insomnia, high blood pressure, irregular heartbeat, elevated blood cholesterol levels, vitamin and mineral depletion, breast lumps, and perhaps some forms of cancer.

Tap Water. Tap water is the main ingredient in bottled soft drinks. Everyone needs to avoid drinking tap water because it can carry any number of chemicals including chlorine, trihalomethanes, lead, cadmium, and various pollutants.

Soda is one of the main reasons, nutritionally speaking, why many people suffer health problems. Aside from the negative effects of the soda itself, drinking a lot of soda is likely to leave you with little appetite for vegetables, protein, and other food that your body needs. If you are still drinking soda, stopping the habit is an easy way to start improving your health.

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Life can be very busy. You just got a new promotion at work. Your kids are playing two different sports, not to mention music and art lessons. Your parents are coming to visit next month.  Before you know it, you haven’t been to your exercise class in weeks.

If you’re like most women, you’re not looking forward to huffing and puffing your way back into shape when you return from your exercise hiatus. Unfortunately, while it seemingly takes eons to reach your target fitness level, it takes sheer weeks to fall out of shape.

If you’ve taken a little time off from exercise, it’s important to get back into your fitness routine as soon as possible. The longer you stay out of the fitness habit, the harder it will be to get back on track.

How quickly can I fall out of shape?

It actually depends upon your fitness level and how long you’ve been training. Obviously, fitter individuals will see less of a decrease in their aerobic capacity and strength when taking a break than novice exercisers. As a general rule, you will begin to notice less aerobic power after just two weeks of non-exercise.

Falling out of shape essentially means that you lose the cardiovascular, strength, flexibility, and balance progress that you made when you were exercising. Typically, when taking a break from exercise, you will experience decreased cardiovascular endurance before loss of strength. According to the Cooper Institute for Aerobic Research in Dallas, you’ll lose 10 percent of your aerobic capacity after only two weeks of inactivity. If you take a break lasting more than six to eight weeks, you’re back to square one.

How do I get back on track?

Here’s the good news: If you were in good shape prior to taking your exercise hiatus, then you’re much better off than those who have never exercised. The best way to get back on track is to simply start moving. You may not be able to push yourself to the same difficulty level as you once did, so start at your current ability level and gradually increase your intensity from there.

Is it ever okay to take a break?

Absolutely! If you’ve been pushing yourself extra hard for weeks on end, then you probably need a break. Typically, a few days are all you need. Any more than that, and you may lose some of your progress.

How do I keep from falling out of shape when I’m strapped for time?

You don’t have to log fifteen hours on the treadmill every week to stay in shape. If you’re busy, seek to burn more calories in less time. Harvard University researchers studied more than 30,000 women and found that the overall number of calories burned is more important than the actual number of hours spent exercising. So, if you’re strapped for time, just increase your intensity level, and burn more calories in a shorter time span.

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For much of human history, fruits have been a favorite food, and with good reasons: they’re tasty, easy to digest, a good source of quick energy and packed with vitamins and minerals. It is very important to include all the seasonal fruits in the diet to gain maximum nutritional benefits, as no one particular fruit can provide all the necessary nutrients. A healthy diet should contain at least 3-4 servings of fruits per day including variety which is key.

The Benefits of Fruits in Your Diet 

  • Excellent sources of vitamin C, beta carotene and potassium
  • High in fiber and low in calories
  • A source of natural sugars that provide quick energy
  • Contain various polyphenols which may protect against cancer and other diseases.

The Nutritional Value of Fruits

Fruits are antioxidants. Numerous studies demonstrate that people who eat ample of amounts of fruits, 5-10 servings a day, enjoy a reduced incidence of cancer, heart attacks and strokes.

Citrus fruits are among the richest sources of vitamin C. Nutritionists recommend at least one daily serving of an orange, grapefruit, tangerines or other citrus fruits.

Brightly colored fruits, such as apricots, cantaloupes and mangoes, are high in beta-carotene. Other carotene pigments such as lycopene are found in red fruits.

Many fruits are high in potassium, an electrolyte that is essential to maintaining a proper balance of body fluids. People taking diuretic drugs, which increase the excretion of potassium in urine, are advised to eat extra servings of bananas, melons, apricots and dried fruits.

Most fruits are low in calories and high in fiber, a fact that enhances their appeal to people who are weigh conscious. Apple, pears and many other fruits contain pectin, a soluble fiber that helps regulate blood cholesterol levels. Berries, citrus and dried fruits are especially high in both soluble and insoluble fiber.

Five Ways to Eat More Fruits

  1. Top your cereal with sliced bananas, kiwifruits, fresh berries. Try something new like dried cranberries or sliced mango.
  2. Fill a cantaloupe or other melon with low-fat cottage cheese.
  3. Add 1 cup fresh or frozen berries to pancake batter. Top pancake with apple sauce or rhubarb compote instead of syrup.
  4. Don’t throw out overripe bananas. Peel and freeze them and use them later for banana bread or muffins.
  5. Add fruit such as apples, pears, and mandarin orange sections to green salads.

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Salt, which is made up of 40 percent sodium and 60 percent chloride, is critical to your life. Sodium helps to maintain your blood’s water content, serves to balance the acids and bases in your blood, and is necessary for the movement of electrical charges in the nerves that move our muscles.

The recommendation for sodium in the Dietary Guidelines for Americans from the U.S. Department of Health and Human Services as well as the American Heart Association is 2,400 milligrams (mg) daily for adults. This is about the amount in 1 teaspoon of salt (2,300 mg to be exact). The average American consumes 5,000 mg of sodium daily — twice the necessary amount. Normal sodium balance can be maintained with 500 mg daily (or a little more than one-fourth teaspoon of salt), so Americans are eating ten times as much as they really need. Canada, Australia, the United Kingdom, and Portugal all have about the same recommendation of 2,400 mg of sodium. Some countries, such as Germany (4,000 mg), the Netherlands (3,600 mg) and Belgium (3,500 mg), are more liberal and at least one country, Sweden (800 mg), is more

restrictive than the United States.

Tips for Lowering Sodium Intake:

  1. Limit processed foods like canned soups or boxed, ready to eat products
  2. Rinse canned veggies or beans before using
  3. Try various spices before adding salt to your recipe
  4. Taste your food before grabbing the salt shaker
  5. Buy unsalted chicken, beef or veggie “stock in a box”

 

Salt-Free Seasoning Mix

Yield: 24 servings, about ¼ cup

Prep Time: 5Minutes

Ingredients

  • 1 teaspoon each dried basil, marjoram, parsley flakes, thyme and savory
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon rubbed sage
  • 1 teaspoon ground mace
  • 1 teaspoon pepper
  • 1/8 teaspoon cayenne pepper

Direction

  • In a small bowl, crush the basil, marjoram, parsley flakes, thyme and savory.
  • Stir in the remaining ingredients.
  • Store in an airtight container.

Nutrition Facts

Serving size: ½ teaspoon, calories: 3, total fat: 0 g, sodium: 1 mg.

Make Your Own Taco Seasoning

Yield: 6 servings

Ingredients

  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon oregano

Directions

  • Stir or shake ingredients together
  • Store in a small closed container.

 

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