It’s Impossible to Lose Weight

Nothing is more frustrating than working out, eating healthy and seeing zero results. You haven’t lost a pound despite all of your efforts.  Some of you have even put on a pound! What gives?

What's Wrong With This Scale?!

The Obesity Research and Clinical Practice revealed that it’s harder today to shed fat than it’s ever been in the past 30 years. Even considering the same amount of dieting and exercise. Studies show that there is more than one culprit. Evidence has shown that the following list can physically cause us to burn LESS calories and stunt your weight loss:

  • Environmental factors
  • Stress
  • Insufficient sleep
  • Poor health choices

When compared to the generations before us we must consider that our generation is exposed to more viruses, increased pollution, genetically modified foods, highly processed foods and new medications. The virtual age has also brought upon us more jobs that require moving less and sitting more.

Below are five tips included in my “Conveniently Clean Eating Guide” to help heighten your awareness & combat the impossibility of losing weight.

Drink more water

Drinking water is an essential part of eating clean. It cushions the joints, muscles and more importantly flushes out toxins in the body created from poor health choices and environmental factors. Water keeps the body hydrated and energized. Aim to drink 60 oz. a day. You will immediately notice a difference in your mood and hunger levels when you begin drinking the required amount of H20.

Eat more fruit

Fruit has fiber, water and the natural sugars that satisfy your sweet tooth. They are low calorie, all natural and will help keep you full. The vitamin and mineral rich content will detoxify the body and boost metabolism. In my 14 Day Fat Shred program I recommend eating fruit twice a day: once with breakfast and as a snack between breakfast and lunch.

Wash your produce

I’m sure you don’t want to eat that salad with a side of chemicals and pesticides. There are a variety of organic and all natural Fruit and Veggie washes you can purchase or you can make your own. Mix 1 part vinegar with 3 parts water. Washing your produce is very important as the essential foundation of eating clean is in the name: Eating Clean. That means nothing other than what’s natural to the body and this includes avoiding chemicals and unknown additives. Your body will not know what to do with these chemicals, therefore it cannot digest them properly. It is then stored in the body and can be super damaging to your vital organs and bloodstream.

Sleep more

If your sleep doesn’t consist of 6-8 hours of uninterrupted rest the hormones Ghrelin and Leptin can not be regulated at normal levels. These hormones regulate your hunger. Balancing the regulation of these hormones keeps you feeling satisfied at mealtimes. This may be the reason some of you feel like a bottomless pit when hungry! This is actually linked to obesity which in turn is linked to increased health risks and depression. Establishing a better sleeping routine is key.  No matter how fit you are, how healthy your diet is, how well you manage your stress, if you are not engaging in a steady sleep regimen the effects are very detrimental to your health.

Walk More

If the greater percentage of your day is spent sedentary than the likelihood of losing weight is slim to none. This holds true even for those who workout daily. It’s recommended that we take at least 5,000 steps a day to burn sufficient calories. If work requires that you do a great deal of sitting then make sure to get up and get a walk in during your break. You can also follow the good ol’ “Take the stairs” advice!

If you feel as though nothing is working I challenge you to not get frustrated. Really think through what may be the causing factor after reading this blog post. If you feel you need further assistance I’d like to hear from you and we can take a closer look at your fitness & food regimen together!

 

Stay Well,

Coach Nadia K

Top 5 Ingredients to Stay Away From

I don’t believe that ignorance is bliss. I believe ignorance is death. That’s why my post today covers 5 ingredients to stay away from that can reek havoc on your body both internally and externally. I want you to be in the know. Steering clear of these ingredients will help get you one step closer to a Clean Eating lifestyle. You can find them on most food labels (sadly).

toxic

1. High Fructose Corn Syrup

Table sugar became too expensive for many food companies to include in their products. High fructose corn syrup on the other hand helped cut costs significantly despite how incredibly bad it is for you. Princeton University conducted a study on rats. Group A was given High Fructose Corn Syrup and Group B was given regular sugar. Group A gained weight 300% more quickly than Group B. Isn’t that lovely? Studies have also shown a very evident connection between the consumption of HFCS and the increased risk of type 2 diabetes. Consuming this ingredient can increase both your cholesterol and hypertension. This may be because it is genetically modified and found to contain mercury. It can be found in many breakfast cereals, soda and candy bars.

2. Bleached Flour

For starters, I don’t think anything bleached should be consumed. Bleached flour contains a sleuth of harmful chemicals such as: Benzoyl Peroxide, Azodicarbonamide, Calcium Peroxide, Potassium Bromate & Chlorine Dioxide. Combined these ingredients are harmful to internal organs, destroy levels of Vitamin E, hurt cell re-generation and processes, contain carcinogens (linked to tumors) and increase levels of asthma and allergies. Some of these chemicals such as Potassium Bromate and Calcium Peroxide are actually banned in Europe and other countries. These substances are toxic and can be found in pasta and bread.

3. Artificial Sweeteners/Flavors

Anything that is not real food goes unrecognized by your body. Therefore, something artificial can be taxing for your body to digest. Artificial sweeteners can enhance aging, cause health problems, dehydration and are damaging to your internal organs. Artificial additives encourage free radical growth and free radical growth causes cancer.  Be on the lookout for: Aspartame, Sucralose, Sorbitol. They can be found in diet sugars, fat free foods, sugar free foods and gum.

4. Food Dye/Coloring

This ingredient usually is labeled: “RED 40, YELLOW 5”. These food dyes contain carcinogens. Carcinogens can also be found in cigarettes. Carcinogens have been found to cause brain tumors. Studies have found a correlation amongst artificial dyes causing attention deficiency and hyperactivity (common in many children). You can find this in many icings, colored pastries, cereals, kids snacks etc.

5. Monosodium Glutamate

Better known as MSG , this overly toxic substance is linked to: fatigue, weight gain, depression, heart conditions, seizures and dehydration. High levels of this substance can lead to heart failure and strokes. It is one of the main culprits causing obesity and can create food addiction within the body when consumed in large amounts . It hides itself in a salty flavor making food taste better for desirable consumption. You can find this in most Chinese food, processed breakfast sandwiches, frozen foods and salty snacks.

Save this list and start looking at your food labels. It’s important for your well-being and health that you eat REAL FOOD. Your body is naturally built to consume and digest real toxic free food.

Stay Well,

Coach Nadia K

Total Body 20 Minute Workout

Watch this First!

 

 

3-2-1 Circuit Training

What you will need: a mat, 5-10 lb weights (depends on your strength
START: 3 minute warmup : Jumping Jacks + Dynamic Stretching

Circuit One Time
Strength Training (3 minutes)

Bicep Curl w/ weights while squatting

  45 sec

Walking Lunges w/ weights

  45 sec

Bicep Curl w/ weights while squatting

  45 sec

Walking Lunges w/ weights

  45 sec
Cardio (2 minutes)

Jumping Jacks

  30 sec

High Knees

  30 sec

Jumping Jacks

  30 sec

High Knees

  30 sec
Abs (1 minute)

Bicycle crunches

  60 sec

Rest 45 seconds

Circuit   Two Time
Strength Training (3 minutes)

Pushups

  45 sec

Tricep Dips (legs in 90 degrees)

  45 sec

Pushups

  45 sec

Tricep Dips (legs in 90 degrees)

  45 sec
Cardio (2 minutes)

Mountain Climbers

  30 sec

Butt Kicks

  30 sec

Mountain Climbers

  30 sec

Butt Kicks

  30 sec
Abs (1 minute)

Leg Lifts

  60 sec

Rest 45 seconds

Circuit   Three Time
Strength Training (3 minutes)

Chest Fly w/ weights

  45 sec

Side Leg lifts Right side

  45 sec

Chest Fly w/ weights

  45 sec

Side Leg Lifts Left side

  45 sec
Cardio (2 minutes)

Run In Place

  30 sec

Jump Rope

  30 sec

Run In Place

  30 sec

Jump Rope

  30 sec
Abs (1 minute)

Plank

  60 sec

***Cool down 2-3 minutes of static stretching

ROTW: Lean Turkey Chili

Nothing like a nice bowl of yummy good ol Chili without the extra side of guilt and 1000 calories! This slow cook is deelish and great for the entire family. It’s lean, filling and great with any complex carb. Enjoy!

Total time: 1 hour- 1hr 15 min
*slow cook over low to medium heat*

Need:
1 package of lean, hormone free Ground Turkey
1 can of black beans
1 can of pinto beans
1/2 can of corn
1 tbsp of tomato paste
1 cup of diced tomatoes ( I like them chunkier)
1 organic carrot
1/4 red onion chopped
3 bay leaves
1/4 cup of fresh parsley or more if you’d like
1 teaspoon chili powder ( if you like spicier add more)
1 teaspoon paprika
1/2 tbsp pepper
1 tbsp of dried oregano
1 teaspoon of ground allspice seasoning
1 1/2 tbsp chopped garlic ( more if you’d like)
Himalayan salt to taste
1 tbsp olive oil

In a medium pot pour olive oil, red onion, chopped garlic and bay leaves to cook. Let cook until onion is translucent.

Lower heat!! Add parsley, oregano, pepper, ground all spice, chili powder, paprika , tomato paste, diced tomatoes and carrots
Let cook for 13-15 min with cover on LOW heat

Add black beans , pinto beans and corn. Let cook 13-15 min with cover on low heat.

Meanwhile use frying pan to cook turkey until it browns but do not let it thoroughly cook. Throw away excess grease and juice the turkey releases.

After the 10 minutes have passed with the beans being added add turkey and salt to taste. Cover and let sit 20-25 minutes until desired consistency

Rotw: Tofu w/ Mushrooms : Brown Sauce

Recipe of the week: Tofu w/ Mushrooms in brown sauce

This is one of my all time favorite recipes!! Serves 3-4 people, is kid friendly and warms the soul 🙂 This is also a great recipe for all my “tofu starters”. Enjoy!

Need:
1 pack of firm Tofu chop in cubes
1 cup of Low sodium beef stock
1 stick of unsalted butter
1 tbsp chopped garlic
1/2 tbsp Ground cumin
1 teaspoon paprika
1 teaspoon chili powder
Pack of sliced mushrooms
1/4 tbsp Aji Amarillo ( peruvian yellow spice)
1/4 tbsp black pepper
1/4 cup of White wine
Himalayan salt to taste

Directions:

In pan: high fire for bmedium fire for smaller PREHEAT
Let 1 bar of unsalted butter melt.
Once melted add mushrooms, Chopped Garlic, Ground cumin, Paprika, Chili powder, black pepper and aji Amarillo.
Let cook- 2 minutes
Add tofu chopped, cup of beef stock, 1/4 cup of white wine and himalayan salt to taste.
Let cook for 10 minutes.

Serve over brown rice or quinoa and enjoy!

Recipe of the Week: Ezekial French Toast

For my French toast lovers. Here is another inspired clean delightful alternative to your regular French toast recipe !

Need:

4 slices of Ezekial cinnamon raisin bread
1/4 cup of organic fat free milk
1 1/2 tbsp vanilla
4 egg whites
Cinnamon
Organic maple syrup
1 banana

1. Mix 4 egg whites, vanilla and milk in a bowl. Dip both sides of the slices of bread and fry on pan. Sprinkle cinnamon on side that is not cooking. Allow 2-3 minutes per side

2. Drizzle with maple syrup and slice banana. Use 1/2 banana for each 2 slices .

Recipe of the Week: DIY Mango Sherbert

What’s more refreshing that some ice cold sherbert made by YOU. I found this easy and deelish recipe on IG wish I could take the credit! It’s great for yourself and the kiddos. None of the unhealthy additives and artificial flavoring or artificial sugars found in the frozen sections!! Blend and enjoy on a nice hit summer day

2 cups of frozen mango
1 squeezed lemon
2 tbsp of maple syrup

Throw ingredients in and blend in a food processor for about 5 minutes. I used my ninja. May need more lemon just eyeball it.