Ingredients to Avoid

    The Top Fifteen Ingredients to Avoid

Obtaining optimal health is a goal for many people. No one wants to develop disease and sickness. The good news is that there are ways to develop optimal health by avoiding purchasing food loaded with chemicals, have no nutritional value, or are genetically altered.  Let’s discover the top fifteen foods to avoid.

1. Avoid purchasing anything with words you can’t pronounce.  If you have difficulty figuring out what a word is and have a hard time pronouncing it, don’t buy it. Most likely it is a harmful chemical.

2. Monosodium Glutamate. Never buy anything with this chemical in it. MSG is a toxin that is dangerous, causes weight gain, increases appetite, and causes all kinds of health problems.

3. Stay Away from Aspartame. This is a toxin that makes people gain weight, causes hunger, and leads to medical problems such as PMS and migraines.

4. Avoid High Fructose Corn Syrup. This is a chemical that causes people to become addicted and makes them fat.

5. No Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, cause heart disease, cause weight gain, and other medical problems.

6. Avoid Sugar. Sugar that is processed turns out as refined white powder. All the natural sugarcane is taken out. Sugar has lots of chemicals that are used in the growing of sugarcane. It should be avoided at all costs.

7. Don’t Be Fooled By “Natural” and “Artificial Flavor”. These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. The bottom line….eating 100% certified organic food is best.

8. Be Wary of “Spices.” Spices do sound very healthy, but many of them really are not. Companies use hundreds of chemicals put it in food products, but only label the product as a spice. In reality, people are getting more than salt, pepper, oregano, and the like in their foods. Most of the time, lots of man-made chemicals are made as well.

9. Avoid Artificial Color.  If anything has dye in it, stay away. A dye is really a chemical poison.

10. Avoid Palm Oil: This is very unhealthy,  is cheap to manufacture, and causes physical problems

11. Dextrose, Sucrose, and Fructose. These are chemically made sweeteners and are not good for the body at all. So, it’s best to avoid them.

12. Avoid Sucralose and Splenda. This is a man-made sweetener that most people have heard of. In spite of the hype, it is unnatural, artificial, and man-made. They cause increases in appetite, depression, allergies, etc.  It is best to avoid these products.

13. No Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc.

14. Avoid Soy Protein Isolate. This is usually found in protein shakes and in protein or food bars. Soy protein isolate’s refining process often includes hexane, which a petroleum solvent like gasoline. The best thing to do is to avoid it at all costs.

15. Nitrates (also called Nitrites) is a preservative and used to set color in food.  Nitrates and Nitrites form Nitrosamines in the body.  Nitrosamines are carcinogenic.  The very high heat used to cook many processed meats like sausage and bacon, assist in the formation of Nitrosamines.  Studies indicate that people who eat a lot of processed meats with nitrates (including hot dogs, bacon, cold cuts, sausages) are at a much higher risk for pancreatic cancer.

So, there you have it. The top 15 ingredients to avoid.  Pay attention to those labels and be on your way to outstanding health.

Use it or lose it: Exercise increases brain size Einstein

If you’re like me you feel great after a workout. Yes, I hate getting up early and driving to boot camp. In fact, many days it’s only the memory of how I will feel afterward that gives me the motivation to get out of bed. I know if I have a good workout, I will have a great day.

Well come to find out Trainer Ali of Rancho Santa Margarita Fit Body Boot Camp agrees. She basically said the following:

  • Your brain is a thinking organ that learns and grows by interacting with the world through perception and action.
  • Mental stimulation and exercise improves brain function and actually protects against cognitive decline. (You know…getting dumber)
  • No matter what age, the human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons.
  • Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation.
  • In other words, use it or lose it. (Now that I can understand)

Trainer Ali said, “Exercise has positive effects on the entire body. Hello! The brain is part of your body too.”

Not that I don’t trust Trainer Ali or anything. (She is a NESTA Certified PFT with over 10 years of experience.) But I had to find out for myself…and the funny thing is…she was right.

Before Fit Body Boot Camp RSM
After Fit Body Boot Camp RSM

Researchers at the University of Pittsburgh, the University of Illinois, Rice University and Ohio State in the US showed that a program of aerobic exercise, over the course of a year, can increase the size of the hippocampus – a part of the brain key to memory and spatial navigation – in adults aged 55 to 80.

The results were made public on Jan 31, 2011, by the journal Proceedings of the National Academy of Sciences. They back up earlier research that has shown a correlation between fitness level and brain function.

To complete the study, the team recruited 120 older people who didn’t exercise regularly. Half were randomly assigned to an aerobic exercise program, walking around a track three days a week for 40 minutes per session. The other half embarked on a stretching-and-weights program. Both groups were carefully coached and monitored. They provided blood samples, performed spatial memory exercises and were given MRIs at the beginning, halfway point and end of the research period.

The group doing aerobic exercise had increases in hippocampus volume: up 2.12 per cent in the left hippocampus, and 1.97 per cent in the right hippocampus. The stretching group, on the other hand, had decreased hippocampus volume: down 1.40 per cent on the left and 1.43 per cent on the right.

Rancho Santa Margarita Fit Body Boot Camp is located at 22321 Gilberto, Rancho Santa Margarita, CA 92688. The boot camp offers the only indoor, spring loaded floors to save your joints. They have three sessions a day M-F starting at 5:30am, 8:45am, & 6:15pm and one session on Sat at 8:00am. Contact Trainer Ali at 949-929-1249.

Trainer Ali says, “See? Smart people work out…now eat your veggies!”

Good Things Happen When Couples Sweat Together

Last October I was in San Diego for a business meeting and picked up a copy of San Diego Magazine. I read an article by Michael Mantell, PhD entitled “Couples Who Work Out Together…”. Dr. Mantell stated, “Recent studies show increase chances of sticking to your program by 90 percent.” Although he didn’t cite the studies, I intuitively agreed with him. I started my own research to answer the question: What other good things happen when couples sweat together?

(L-R) Tim and Susan Carter, Galen and Dana Welch

I contacted Trainer Ali of Rancho Santa Margarita Fit Body Boot Camp (22321 Gilberto, Rancho Santa Margarita, CA 92688, 949-929-1249) to ask an expert. Trainer Ali is a NESTA Certified PFT with over 10 years of experience.

Posing the question to Trainer Ali, she responded with an immediate and resounding, “Absolutely!” She started talking and I started taking notes. Here are just a few of the benefits couples get when they workout together:

  1. Enhanced feeling of connection.  When both people are focused on the same healthful goal, they bond, and the workouts become a unique way to spend quality time together; something in short supply in this busy world.
  2. Like Dr. Mantell stated, when both partners are working toward the same goal, they increase their chances of maintaining their program by 90 percent. Couples help keep each other accountable. Your lifestyle will become more fit and healthy.
  3. People who exercise have a lot more energy for the rest of the day. Couples that feel more energized are happier, more productive and less stressed. This additional energy adds a lot more patience for kids, co-workers and each other.
  4. Respect and pride. With couples both taking care of their bodies they are showing their partner they want to be their best for them and they want to be around for years to come.
  5. More intimacy. (I think you can put 2 and 2 together here.)

Trainer Ali pointed out two couples who are regulars at her boot camp and they echoed her comments. Trainer Ali and her team believe so much in the power of couples working out together, she is offering a February special for the month of “love”. She will allow a 28 day, 2 for 1 deal for the month of February.

 The boot camp offers the only indoor, spring    loaded floors to save your joints. They have three sessions a day M-F starting at 5:30am, 8:45am, & 6:15pm and one session on Sat at 8:00am.                                     

Fitbody Bootcamp Team:   Shelly, Jordan, Trainer Ali

Good things really do happen when couples work out together. Make time to make something good happen for you and your partner. A little sweat can sweeten your relationship.

7 Steps to a Perfect Packed Lunch

Alisson Rosales is Trainer Ali

It’s time to examine the art of packing the perfect lunch. 

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds. 

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself. 

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, “When it comes to nutrition, children are not just miniature adults. Because they’re growing, they have different dietary needs.” (Their daily serving recommendations are in boxes below.) 

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids need. 

Don’t have kids? Keep reading. You’ll need these steps when packing your own nutrient-dense, fitness lunches. 

Step 1: Hydration

Every function of the human body requires water, so it’s a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It’s easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning. 

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals. 

Step 2: Protein

  • 2 – 3 servings daily
  • 1 serving equals: 2 – 3oz meat, 1/2 cup cooked beans, 1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue. 

Here’s a list of healthy protein sources: fish, beans, tofu, nuts, eggs.

Step 3: Whole Grains

  • Kids 6-9 yrs: 4 – 7 servings daily
  • Kids 10-14 yrs: 5 – 8 servings daily
  • Teens: 6 – 9 servings daily
  • 1 serving equals: 1 slice of bread, 1/2 sprouted bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is “whole” meaning not refined. 

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products. 

Here’s a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta. 

Step 4: Veggies

  • 4 – 9 servings daily
  • 1 serving equals: 1 cup raw or 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose an array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals. 

Don’t save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables. 

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup. 

Step 5: Fruit

  • 3 – 5 servings daily
  • 1 serving equals: 1/2 cup cut fruit, whole fruit the size of tennis ball, half a banana.

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients. 

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar. 

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it can have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium

  • 2 – 6 servings daily
  • Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 tbsp. Chia seeds.

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn’t just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy. 

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, chia seeds.

Step 7: Healthy Fat

  • 3 – 4 servings daily
  • Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or grapeseed oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child’s body. 

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated. 

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch. 

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss. 

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.

Push Yourself

Get the most from your workouts. Use compound movements (train multi joints at a time). Big muscle groups burn more calories. And to get even better results, cut your rest period in half and push yourself harder – results will comes faster than you ever thought possible.

Perfect Packed Lunch

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1 

Here’s what you need…
For the wrap:

  • 1 green tortilla
  • Your choice of protein: 1 veggie patty, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
  • Sliced tomato
  • Romaine lettuce
  • 1 Tablespoon hummus

For the veggies:

  • 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
  • 1/4 cup hummus

For the yogurt:

  • 1/2 cup plain Goat, Greek or coconut milk yogurt
  • Handful of berries (strawberries and blueberries)
  • A dallop of raw honey

For the trail mix:

  • 1oz raw mixed nuts
  • 5 golden raisins
  1. Spread the tortilla with hummus, line with lettuce, tomato slices and protein. Wrap and slice in half.
  2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
  3. Pack the yogurt in a small container and top with the berries and honey.
  4. Mix the raw nuts with the raisins and pack in a small container or bag.
  5. Don’t forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

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Fit Body News from Trainer Ali:

Eat your Fruits & Veggies!

So many delicious options!  Take advantage of the season and indulge.


4 Tactics for Faster ResultsHave you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

  1. Positive strength: the motion of lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.

Easy Slim Down TipDo you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Mean & Clean BurritoHere’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • 1/3 cup cooked brown rice
  • 1/4 cup cooked black beans
  • 1/2 cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • 1/4 cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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Alisson Rosales

Fit Body Boot Camp RSM

22321 Gilberto, Rancho Santa Margarita, CA 92688

(949) 929-1249

www.AlissonRosales.com

ALMOST & THANK YOU

As of today, donations for our BEST BUDDIES fundraiser have totaled $3000.

 
WOW!  Way to go boot campers.

I am amazed at your generosity and LOVE you all!

A HUGE thanks to all who have already donated.  You are making a positive difference in our world. Please spread the word…we’re ALMOST there.

Links Fit Body Boot Camp

Refer a Friend – Click Here Hours of Operation:Mon – Fri

5:30am, 8:30am (Indoor)

6:15pm, 8:00 pm (Outdoor)

Saturdays @ 8:00am

IMPORTANT NEWS!Fit Body Boot Camp is now a “Best Buddy” helping out individuals with intellectual and developmental disorders!

 

 Anyone interested in donating to our “Best Buddies” fundraiser….here’s how it works…..

New members – donate $100, get 1 month FREE bootcamp!

Members – donate $100, get $50 off your October billing!

Everybody who donates will be entered into a drawing for some fun prizes.  1 raffle ticket for every $25 donated.

Check out the link to make your tax-deductable donation now!

 http://www.HCChallenge2010.org/cyclequeens

QUESTIONS????? 

Call Trainer Ali @ (949) 929-1249 

Check out our website!

Email: trainerali@me.com
Phone: (949) 929-1249
Web: www.AlissonRosales.com