BODYREVOLVE BLOG

Alcohol is Bad for Your Workout! - Make Your Body Your Machine

Alcohol is Bad for Your Workout! - Make Your Body Your Machine.

10 SUPER FOODS FOR A SUPER YOU…

Keep the following 10 foods in your kitchen and replace your unhealthy snacks, dough nuts, candy, and other gross fattening foods with them.  You will look and feel better every time you replace a pastry with an apple..think of long term satisfaction!

The following 10 health foods are some of the healthiest choices because they meet at least three of the following criteria:

· Are a good or excellent source of fiber, vitamins, minerals and other nutrients

· Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene

· May help reduce the risk of heart disease and other health conditions

· Are low in calorie density, meaning you get a larger portion size with a fewer number of calories

· Are readily available

 

1. Almonds - Why eat almonds? These tear-shaped nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut — 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of vitamin E.

Like all nuts, almonds provide one of the best plant sources of protein. And they're good for your heart. Most of the fat in almonds is mono-unsaturated fat — a healthier type of fat that may help lower blood cholesterol levels. Almonds offer a feeling of satiety – a full feeling, so you only need a few to satisfy a craving for a snack.

 

2. Apples - Why eat apples? Apples are excellent source pectin, a fiber that can lower blood cholesterol and glucose levels. Most of the fiber in an apple is found in the skin.  Fresh apples are also good sources of vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron. Apples also contain a natural source of boron an element known to increase energy level, protect against arthritis, and enhance antioxidant defenses. A medium sized apple is about 80 calories and makes a perfect snack.

 

3. Blueberries - Why eat blueberries?Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging.

Blueberries are also a low-calorie source of fiber and vitamin C — 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

 

4. Broccoli - Why eat broccoli?Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's cells from damage. Broccoli is low on the glycemic index making it a food that does not greatly affect your blood sugar levels.

 

5. Red Beans - Why eat red beans?Red beans — including small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer. 

 

6. Salmon - Why eat salmon? Salmon is an excellent source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

 

7. Spinach - Why eat spinach?Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system, combat inflammation and may help keep your hair and skin healthy.  Create your salads with spinach!

 

8. Sweet potatoes - Why eat sweet potatoes?The deep orange-yellow color of sweet potatoes tells you that they're high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories — one small sweet potato has just 54 calories.  Sweet potatoes tend to have a high amount of carbohydrate, but the health benefits far outweigh other high carbohydrate foods such as bread, white potatoes and pasta.

 

9. Vegetable Juice - Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

 

 

10.  WellnessPro meal replacement – Why drink the WellnessPro meal replacement? -  The meal replacement “Delivers the optimum daily balance of vital nutrients: proteins, vitamins, minerals and antioxidants, fruits and vegetables.”   At 130 calories a shake, the WellnessPro meal replacement is the premium super food, and weight loss aide.

 

 

 

References

The Mayo Clinic

Mark Anthony, PHD wellness foods, foodprocessing.com

Health Benefits of Boron - found in fresh fruits and veggies!

Check out the following article ...

Nutrition Beyond the Trends: Boron's a Beneficial Bone Builder
Mark Anthony, Ph.D., Wellness Foods, FoodProcessing.com
In the not too distant future, nutrition experts may tell us to include boron-rich foods in our diet. This largely ignored element is being studied more intently at present, as it seems to play a key role in coordinating other nutrients involved in bone health.

KEEP UNWANTED POUNDS OFF THIS HOLIDAY SEASON 

 

The last thing we want after this Holiday Season is to see a few extra pounds 

around our midsection. You can and should enjoy the holidays without adding 

unwanted weight! Enjoy spending time with your family, going out with friends, 

attending holiday parties, and have a great time.  Itʼs likely you will indulge in a 

few “bad” meals, eat pie, and share a glass of champagne with your loved ones.  

Know that Itʼs entirely possible for you to enjoy yourself, stay healthy, fit, and 

even continue losing weight and work towards your goals this season.  All you 

need is planning, goal setting, and good old fashioned exercise.  

 

10 Tips for Staying in Shape during the Holidays… Eat right and stay active! 

 

1. Remember the holidays are only one day.  Thanksgiving, Boxing 

Day, Christmas, etc are just days, not weeks or months. Treat holidays 

like days.  Enjoy yourself on a holiday then go right back to your eating 

plan.   

 

 

2. Prepare - While you are rushing around running errands it is easy to 

stop and eat at any quick restaurant or nearby fast food establishment.  

Plan ahead by having a meal replacement shake or eat a meal before 

you leave the house.  Take a healthy snack like an apple along with you.  Eat 

your healthy snack before you get too hungry.   

 

3. Combat overeating at a party. Never go to a holiday celebration 

hungry. Drink a meal replacement shake, whey protein shake,  or have 

a low-fat protein snack before leaving the house.  

 

4. When dining at a party or in a buffet setting, select lean proteins first, 

vegetables, then breads and share a small dessert with a friend.  Eat 

smaller portions.  T

 

5. Schedule workouts just like appointments.  Plan your workouts 

around parties, and holidays. Know when the gym is open and plan on 

working out.  You wouldnʼt miss your important business meeting, or 

your loved ones debut in a holiday play.  Make an appointment for your 

body. 

 

6. Do as many multi-joint and power exercises as possible during a 

work out.  Save time by super setting, and circuit training with no rest 

between sets.  Keep your body working at all times to maximize the 

workout.  (Check the fitness corner for examples of multi-joint 

exercises). 

 

7. During the holiday season we tend to be short on motivation and time.  

When you are short on time donʼt skip your workout, redefine it.  If 

you cant spend 60 minutes at the gym complete a quick total body 

work out in 15 minutes. Donʼt waste time and move quickly between 

each exercise.   

 

8. If you donʼt have time to maintain your normal workout routine, you can 

substitute a short walk. Choose to have a meal replacement shake or a 

pre-made salad with protein for lunch.  Spend the rest of your time 

going for a walk.  Invite people in your office to join you! 

 

9. Follow the 10 - minute rule.  You may be tired before working out.  

Get yourself to the gym or to your scheduled workout. Give it 10 

minutes. Start easy, after working out for 10 minutes re-evaluate how 

you feel. You will feel energized and continue your workout. Drink an 

energizing WellnessPro infrusion before you leave for the gym. 

 

10. Challenge yourself.  Keep track of your calories burned per minute 

when working on cardio equipment.  Most people exercise without 

knowing how many calories they have burned.  I guarantee  if you 

know how many calories you are burning during your workout, you will 

push harder to burn more the next time. 

 

 

Healthy wishes. 

 

Reza Pazooki 

 

If you have any questions or comments please forward them to 

reza@bodyrevolve.com or rezap@wellnesspro.com 

 

 

 

 

 

EAT LEAN & BE LEAN!

THE LEAN MEAN FIGHTING MACHINE – EAT LEAN & BE LEAN.  

Enjoy creating meals with the following:

 

Lean Meats, chicken, white fish, turkey, roasted chicken

Eggs and egg whites

Whey protein powder or WellnessPro meal replacement shakes

Beans, Lentils

Veggie Burgers

Broccoli

Spinach

Asparagus

Sweet Potatoes

Raisins

Oatmeal

Water

Avocado

Celery

Frozen Strawberries

Bananas

Pomegranate

Pears

 

Snacks

Apples

Clementine

Popcorn

Walnuts

 

Things to give up or limit to very special occasions for at least 6 weeks.

Wheat and Gluten (oatmeal being the exception)

Dairy

Red Meats

Alcohols

Fruit Juices

Sugary Items, Baked Goods etc.

 

Give yourself one cheat day a week if you are comfortable and can manage it. Enjoy a meal with one glass of wine or one cocktail.

SATURDAY GROUP WORK OUT - GRIFFITH PARK

Every Saturday morning I meet a group at Griffith Park in Los Angeles for an awesome work out!  Last Saturday we hiked a challenging trail and completed a resistance training work out at the top.  Everyone pushed through the work out, had a great time, and sweat a lot!  

Griffith Park is just one of the many great places to work out in Los Angeles in the outdoors!

This coming Saturday July 18th we are meeting at the beach for a work out by the ocean!  We are combining cardio, strength, and core exercises! Anyone is welcome to join!  If you are interested in attend group training sessions email reza@bodyrevolve.com.

Saturday classes begin at 9:30 unless otherwise specified, the cost is $15.00 

 

 

Enjoy!

Reza

EXERCISE OF THE WEEK - RAISED ARM SQUAT

Try the raised arm squat at home, after a run, or as an addition to any work out routine. Trigger and tone your shoulders, glutes, quads, and stabilizing muscles. You can start with no weight or use a dumbbell. Give it a try, you'll love it!

Stand with your feet slightly wider than shoulder width apart, hold your arms straight out in front of your face while holding a dumbbell by the ends.  Squeeze the ends together and inhale as you bend your knees and press your hips back. Lower down until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Pause, exhale, and push back up keeping your arms raised squeezing your butt as you stand. 

Squat for 45 seconds, rest for one minute, and repeat 2 to 3 times.

 

Things to remember while completing the exercise

• Breathe
• Quality of movement vs. Quantity
• Listen to your body, and know your limits
• Exercise can be done with or with out weight

Happy Squatting!

STEVIA - THE NATURAL SUGAR REPLACEMENT

I gave up consuming refined sugar and products with sugar added a couple of months ago. I feel wonderful and have lost a few pounds of fat. The challenge wasn't easy at first, and of course I slip up from time to time.  I still have the desire to snack on something sweet and absolutely refuse to consume artificial sweeteners. 

Friends and co-workers have been telling me about a natural sweetener known as stevia.  Being a skeptic, I did some research on my own and found that stevia can be a great sweetener.  Stevia is a natural herb grown in South America that has been used as a sweetener for centuries.The leaves of the herb can be up to 30 times sweeter than sugar (stevia.com/healthworld.com).  

Apparently the body cannot metabolize the stevia in any form, processed or not. Stevia has no calories and is a zero on the glycemic index. 

Give stevia a try if you are looking for a natural sweetener or a sugar replacement!

Check out the two following articles for more information on stevia and the recent FDA approval

FDA Clears Natural Sweetener Stevia - Wall Street Journal 12.18.08

The Zero-Calorie Sweetener Stevia Arrives - US News and World Report

PROBIOTICS - THE GOOD BACTERIA

Probiotics have recently become present in the world of health and nutrition.  Despite the interesting name, Probiotics offer many great health benefits and should be consumed as part of a well-balanced diet.  So grab a yogurt and read on!

WHAT ARE PROBIOTICS?

"The term probiotic refers to dietary supplements or foods that contain beneficial, or "good," bacteria that are similar to those normally found in your body. Although you don't need probiotics to be healthy, these microorganisms may provide some of the same health benefits that the bacteria already existing in your body do — such as assisting with digestion and helping protect against harmful bacteria."  - The Mayo Clinic

WHAT HEALTH BENEFITS DO PROBIOTICS OFFER?

• Probiotics may improve nutrient bio-availability (better absorption), for B vitamins, calcium, iron zinc, copper, magnesium and phosphorus, among others. 
• Prevention of acute diarrhea
• Probiotics and active bacteria culture may improve lactose intolerance The bacterial strain commonly used in yogurt can produce lactose enzymes. Therefore, people with lactose intolerance and children suffering from intestinal infection can usually tolerate yogurt with an active culture.
• Other studies have shown that probiotics, especially acidophilus, promote the growth of healthy bacteria in the colon and reduce the conversion of bile into carcinogens (cancer-causing substances).
• Probiotics may enhance immunity.   

(information from the International Scientific Association for Prebiotics and Probiotics) 

You can find probiotics in yogurt, kefir, sauerkraut, or supplements with an ingredient known as lactobacillus acidophilus.  My probiotic supplement of choice is called dfense from wellnesspro. www.wellnesspro.com

Healthy Wishes,

Reza

 

 

FIND COMFORT IN THE COMFORT BAR

My friend Monica introduced me to an all natural, gluten free, delicious and satisfying snack bar a couple of days ago and I fell in love instantly!  Comfort bars are unlike any other bar.  When you are looking for a filling snack or a something to eat before your next spin class try a comfort bar. There are three flavors including my favorite Chocolate Vanilla - I'm salivating while writing this!    You can pick one of these delicious bars up at Whole Foods!

The following is a copy of the nutrition facts provided by Comfort Bar. More information can be found on their website www.comfortbar.com. 

15g Protein and 5g Fiber Contains NO Wheat, NO Gluten, NO Trans Fats, NO Corn Syrups and NO Hydrogenated Oil  Low Calorie, Low Fat, Lower Sodium Curbs Appetite Naturally No Sugar Alcohols No High-Carbohydrate Fruit Sweeteners

Sweetened with Organic Agave  (Lower Glycemic Index than Honey or Sugar) Made with Real Fruit Easily Digestible -- Lactose-Free Whey and Non-GMO Soy Kids Love the Taste Too! 8 bars per box