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Tatyana's Fitness, LLC

Tatyana's Fitness in Somerset, NJ

Abu Taleb

How to feel great during the holidays (even if Aunt Mabel offers you too much food…)

 

It’s such a challenge. At the very time of year when you want to look and feel your best, you are confronted with more food choices than the rest of the year combined.

Depending on where you are in the world, your calorie intake might be a little different, but this is still a pretty good reference point. According to the Calorie Control Council, a typical holiday dinner can include 3,000 calories. If you include appetizers and drinks, it’s very likely around 4,500 calories in one day.

So how do you enjoy the celebrations during the holidays, without feeling like you are depriving yourself of some of your favorite comfort foods?

And how do you deal with the social pressure of not disappointing Aunt Mabel or your mother-in-law, when they keep trying to get you to eat food you normally avoid?

The easiest thing to do is to manage your food intake all the rest of the month, AND make sure you do the other things you know will give you energy and help you feel good.

 

Let’s start with FOOD!

  • Drink 4 to 5 cups of green tea every day. It includes an antioxidant that triggers the release of fat from cells, and helps your liver turn fat into energy. Then after the tea, go work out for 25 minutes to get the full benefit.
  • Every time you eat, make sure you consume both fiber and protein. They fill you up and keep your blood-sugar levels stable.
  • Eat an apple every day. It’s full of fiber, which makes you feel full.
  • Eat more legumes like lentils and chickpeas. They are full of protein, reduce inflammation, lower cholesterol, and make you feel full.
  • If you’re feeling bloated, eat some fruit like kiwi, honeydew melon and papaya. They prevent water retention and encourage your bowels to get moving.
  • Drink water. Not only to stay hydrated, but to fill up your belly so you feel fuller. Water also flushes out any excess sodium you may eat, that makes you feel bloated.
  • Start each day with a healthy smoothie instead of cereal or pastry.
  • If you’re eating out, instead of an appetizer and a dinner, order two appetizers. The portions are smaller, but it’s still usually plenty of food.
  • Watch how much wine you consume, since there are about 120 calories in a 5 oz. glass.
  • When feeling ready for a snack, reach for almonds instead of cookies or candy canes. They are full of fiber and protein, which will make you less hungry for all the other stuff.
  • Eat a banana every day. There are so many benefits to eating bananas! But they include: sleeping better because of the tryptophan and magnesium; feeling less bloated because of the potassium; having a more stable blood sugar; feeling full because of the type of starch…
  • Eating chocolate? Make it dark. Small amounts of dark chocolate include flavonoids that help regulate metabolism by alleviating stress.

 

When it comes to food, the key ideas to remember are to fill up on foods and drinks that have fiber and protein, and that help relieve bloating.

Activities that help you manage your weight and health

 

  • Work out first thing in the morning, before breakfast. Since your body is already in a calorie deficit, this exercise encourages your body to use body fat as an energy source
  • Do weight training activities – whether that’s using dumbbells or using your own bodyweight. It adds more muscle to your body, which helps you burn the extra food energy from your holiday meals.
  • Get out and walk every day. Try to get to 10,000 steps.
  • Once the sun sets, don’t eat any more food for the rest of the day. This is a type of mini-fast that helps you burn body fat
  • Sleep better by getting colder. Turn the thermostat down at night. Even better, take a hot shower right before you hop into bed!
  • Do interval training when you work out. That means periods of intense workouts – say, 30 to 60 seconds – followed by periods of less intense workouts. As you get stronger, increase your periods of intense activity (and that means full out exercise).
  • Have a good laugh. A really good laugh. Hearty laughter helps you burn calories!
  • Push away your plate when you feel 80% full. Don’t try to overstuff yourself!

 

These types of activities can easily fit into most daily schedules. Don’t feel you have to lose all your weight in one workout! A little every day will make a really big difference by the time January 1 rolls around. 😉

 

Speaking of which, if you’d like to have a conversation with me about getting through the holidays and starting off the year with a health and fitness plan, please contact me right now.

 

Talk soon!

 

About the Author:

Tatyana Poletayeva

A goal-setting strategy unlike any you’ve heard of before

goal-setting strategy

What if I told you that “positive thinking” isn’t all it’s cracked up to be?

Well, it turns out that once you think positively, your brain believes the goal is already achieved, and it saps your energy to accomplish that goal.

NYU and University of Hamburg professor, Gabriele Oettingen, is the author of Rethinking Positive Thinking. After 20 years of research, she has developed a totally different framework that actually helps people achieve their goals.

This framework is being taught in schools, where it improves effort, homework completion, attendance, and GPA. Outside of school, this framework reduces stress, increases engagement, improves time management, and promotes physical fitness.

Ah-ha! Now we’re talking. 🙂

goal-setting strategy

 

The framework is called WOOP, which stands for Wish – Outcome – Obstacle – Plan.

 

Wish

Start by stating something you’d like. It should be specific, something you can do within a time frame, and challenging but feasible.

 

Outcome

The outcome of this wish should be fulfilling and motivating. Reduce it to the most important thing you’ll get from it, and clearly visualize it.

 

Obstacle

This is an inner obstacle, not something outside, over which you may not have control. Again, reduce it to the most important aspect you can imagine.

 

Plan

State this as “when… then…” It must be an action you can see, not an internal decision. You must also possess any skills or resources you need to take action on the plan.

 

Example

W – I want to maintain my current weight through the holidays.

O – I will feel healthy and fit; I will also be proud of myself

O – I will be tempted to eat too many unhealthy foods, and not spend time exercising

P – When I want to eat second helpings, then I will clear my plate from the table. When my alarm comes on in the morning, then I will immediately put my feet on the floor (which will make it easier to get up and get going!).

 

The WOOP framework is specific, so if you’re going to use it, be sure to follow through exactly. The sequence, language, imagery, and state of mind created by the process are all critical to the success of the method.

 

It’s different from other goal-setting strategies because it uses something called “mental contrasting”. This is when you contrast your wishes with potential obstacles. Plus, the visualizing process helps you vividly experience the desired future, in contrast with the obstacles. That way, when an obstacle comes up, you’ve already anticipated it, and know how to manage it.

 

I’d love to have a chance to speak with you about your goals, and maybe even walk through the WOOP process with you. Please contact me and I look forward to speaking with you!

 

About the Author:

Tatyana Poletayeva

Three Must Eat Breakfast Foods

healthy food ingredients
healthy food ingredients

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism, and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

 

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

 

 

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter in your blender & blend until frothy.

 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them to every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination of any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

 

Serves 1

 

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

 

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

Here’s Why Any ‘Ol Diet Just Won’t Do

Hi again Tatayana,

Do you remember that last week we revisited high school chem class and learned about acidic and alkaline blood? If you don’t remember what that’s about, you can go back and re-read that article here.

To recap: your blood MUST have a slightly alkaline pH in order to be balanced, and if it’s off, other body systems will sacrifice themselves – by donating essential nutrients – in order to get back to the balanced level of around 7.4.

If your blood pH is too acidic, it means you are suffering from acidosis, which has many side effects.

For example, many people tell me they have trouble sleeping.

Waking up frequently to go to the bathroom, being unable to fall back to sleep at 3 am because of a “racing mind”, yet still feeling tired by the time you drag yourself out of bed at 6:30 or 7 am…

These are signs your body is overly acidic, and is working hard to eliminate the acid (peeing, perspiring, poo-ing, breathing, and even retaining fat as a buffer for your organs).

The secret is to make sure you give your body enough of the right nutrients. A lack of nutrients – like magnesium and potassium – will affect how you sleep, and even whether or not you gain weight.

If you find you are low on energy during the day, and struggle to stay enthusiastic about your activities, it’s likely due to the drain on your cells and body systems when you have an acidic pH.

Your body has to work overtime to alkalize your blood if you don’t give it the nutrients it needs. Your lungs, kidneys, and adrenal glands are like little hamsters on a wheel, constantly churning to make sure your body stays in balance, leaving little attention for other body systems.

This often results in too many free radicals, too much inflammation, poor digestion, anemia, and more, which leaves you feeling lackluster in your activities.

Poor sleep and low energy are problems you can solve right now. What about when you get older, and possibly become stooped over due to low bone mass?

This is because the bones are one of your body’s primary pH balancing mechanisms.

Bones release calcium and magnesium, and muscles are broken down to produce ammonia (which is alkaline), in order to re-establish the slight alkalinity necessary for healthy blood pH.

If acidity in the blood isn’t addressed, it leads to long-term breakdown of bones and muscles.

You need to take care of your bones today, if you want to be able to move freely and without fear of falling and breaking bones later in life.

So, how do your food choices affect whether or not you have acidosis? What you eat influences how much your body has to compensate for the acid you may ingest.

If you would like to have more energy, increased concentration, and clearer skin, as well as an ability to lose fat (and weight) more easily, the answer is to avoid acidosis by adopting an alkaline diet.

But what is an alkaline diet?

It is not another fad diet.

In fact it isn’t a “diet” in any sense of how we normally use the word.  It’s simply a way of eating that supports health.

Don’t think you can’t eat any acid-forming foods; it’s all about the balance!

Think, instead of eating an 80/20 diet. In other words, aim for 75%-80% alkaline-forming foods and 20%-25% acid-forming foods.  As you’ll see, what this really works out to is eating more veggies and fruits, and a lot less starch and processed foods. 🙂

The primary alkalizing minerals are calcium, iron, magnesium, potassium, and sodium. Alkaline potassium comes especially from fresh fruits and vegetables, especially coconut water, dates, raisins and spinach.

Foods with added salt, including processed foods in jars, bottles, cans, and boxes, and especially fast food, are rich in chloride, phosphate and sulfate, which means they are acid-forming.

The most common acid-producing foods include:

  • Dairy products (cheese, butter, milk, ice cream, yogurt, margarine, cottage cheese, cream cheese)
  • Eggs (especially yolks)
  • Venison
  • Wild game
  • Poultry
  • Pork
  • Shellfish
  • Coldwater fish
  • Beef
  • Grains, especially processed grains like white bread, white rice, pasta, biscuits, bagels, doughnuts, pastries, crackers
  • Oils (olive, sesame, safflower, sunflower, corn, canola)
  • Coffee
  • Soft drinks
  • Alcohol
  • Soy and whey protein

 

Wow! So what is alkaline-producing?

In general, the vast majority of vegetables and fruits are alkaline-producing.

These are some favorite alkaline-producing foods:

  • Avocados
  • Lemons
  • Celery
  • Kale
  • Cucumbers
  • Spinach
  • Chestnuts
  • Almonds

 

In short, when you eat a lot of animal protein, dairy foods, and refined grains, and don’t eat a significant amount of fruits and vegetables, you are probably eating an acid-forming diet.

Now that you know the difference, you can avoid the typical Western diet trap of eating too little potassium and magnesium, and too much sodium and chloride.

If you’ve been eating an acidic diet, now you know this can result in low-grade chronic acidosis, complete with low-level side effects, and the possibility of long-term bone and muscle problems.

 

Here is how you can live a life of improved alkalinity, and improved health:

  • Check your pH regularly, so you can make good food choices
  • Remove processed acidic foods from your diet
  • Balance natural acidic foods with a healthy portion of alkaline foods – vegetables and fruits
  • Replace a traditional lunch with a large green garden salad
  • Use lettuce leaves to wrap sandwiches instead of bread
  • Eliminate soda, sugars, and coffee (yes! I know that’s a tough one. At least reduce your consumption). Replace those drinks with herbal tea, herbal coffee and green drinks
  • Replace dairy milk with coconut or almond milk
  • Add green juices or smoothies to your diet
  • Stop smoking
  • Get up and move around; don’t just sit at your desk all day!
  • Reduce stress where you can (get professional help, if necessary). Think positively, connect with family and friends, or engage with friendly pets! Anything you can do that makes you feel good increases oxytocin – the “bonding” or “love” hormone – which balances out cortisol (the stress hormone).
  • Fill half your plate with veggies, one-fourth with fish or other lean protein, and the last fourth with a healthy starch like sweet potato or brown rice
  • Drink plenty of water, especially water with natural fruit infusions

 

When I first found out about acidosis and its effects, and what I could do to help my body balance blood pH more easily, I was really amazed by the whole process.

 

If this is something you’d like to speak about with me – especially if you have problems sleeping soundly all night, or any of the other symptoms we’ve talked about – please contact me. I love talking about being healthy and fit and making this stuff as interesting and simple as possible.

 

About the Author:

Tatyana Poletayeva

Five Cholesterol Myths and What to Eat Instead

Cholesterol

You knew there was a bit of an over-emphasis (borderline obsession) about cholesterol, right?

Before we jump into some myths let’s make sure we’re on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it’s floating through your blood is what’s more important than just how much of it there is overall.  In fact, depending on what it’s combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

They’re grouped into two main categories:

  • HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.
  • LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

 

And yes, it’s even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

 

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

 

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It’s actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  ‘Cause that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn’t need to make as much.

 

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

 

Myth #5: Drugs are the only way to get a good cholesterol balance

Don’t start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don’t worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:

 

The science of cholesterol and heart health is complicated and we’re learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

 

Makes about ¾ cup

 

½ cup hemp seeds

½ cup orange juice

1 clove of garlic, peeled

dash salt and/or pepper

 

Blend all ingredients together until creamy.

Serve on top of your favourite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

 

References:

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

Are You SABOTAGING Your Body?

SABOTAGING

Today I’d like to talk about how the food you eat can not only impact how you feel today, but potentially have an impact on your life years from now.

If you are easily tired out or short of breath, or if you have trouble sleeping or concentrating, your food choices could be the culprit.

And if you know an older friend or relative who struggles with brittle bones and teeth, a lifetime’s worth of food choices could be at the root of the problem.

What many people don’t know is… the foods you eat could be causing your body to break down your bones, and sabotage your other body systems!

What?? How could that be?

Very simply, if you suffer from a condition called acidosis, it means your body is essentially “borrowing from Peter to pay Paul”. In other words, stealing critical nutrients from your bones in order to balance out what is missing from the rest of your body, thanks to your diet.

The results of this nutrient-borrowing include low energy, poor sleeping, and ultimately, brittle bones and teeth.

Most of the people in our community know how important it is to take care of themselves. If you’re reading this, you’re likely one of those extra-smart people too.

But just because you know what to do doesn’t make it easy to follow through. That’s why I’m here to support you in your quest to live a healthy, energetic lifestyle, so you’ll be able to stick around to enjoy doing fun things with your grandkids.

Look, I know there is a lot of misinformation out there about how to live a healthy life, and I want to set the record straight.

So let’s start by talking about how this thing called acidosis may subtly be making you dangerously susceptible to illness and disease. The side effects of a poor diet are insidious. I want to help you be able to take charge of your life and feel terrific!

That acidosis thing? Let me explain it as briefly as possible. You need to understand how it works, or you won’t get how important it is to solve this problem.

First, let’s talk about how you metabolize food. When you eat, you extract the energy – the calories – and burn that energy to support your activities. ALL your activities. Everything from thinking, to running, to laughing, to late afternoon trysts. You need energy for everything your body does.

When you slowly burn those foods, they actually leave an ash residue in your body, just as if you were burning logs in a wood fire.

This ash is either acidic or alkaline… or, less often, neutral. (Remember those high school chemistry experiments you swore you’d never need to know about later in life? Yeah, well… here’s the Cliff Notes version about the part that matters.)

So if you eat foods that are acidic, they leave acidic ash in your body. If you eat alkaline-forming foods, they leave alkaline ash (alkaline means “base”, like in chem class). Neutral ash doesn’t affect your body either way.

You can measure how acidic or alkaline your body is with a little test strip. The test strip measures the pH balance in your urine (pH means “potential of Hydrogen”).

Without getting into all the chemistry of hydrogen ions and things like that, the key concept to know is that there is a pH scale from 1 to 14. Water is 7, and considered neutral. Everything below 7 is acidic, and everything above 7 is alkaline.

Examples at the far ends of the spectrum include sulfuric acid, which has a pH of almost 0, and lye, which has a pH of almost 14.  You can balance an acid by introducing a base (something very alkaline), and vice versa.

For people, a healthy blood pH is slightly alkaline, measuring 7.35 to 7.45. Even a small increase or decrease can profoundly affect your body’s cells.

That little test strip doesn’t measure your blood; it measures your urine, which indicates how hard your body is working to stabilize your blood pH.

You see, all the systems in your body have different levels of pH.

Urine and saliva pH change due to such things as the food you eat. Your body, especially the lungs and kidneys, work automatically to keep your blood pH in balance.

This happens because there are “buffering” mechanisms in blood. Without those mineral buffers, your blood pH would get way out of whack and you would become very sick.

If you suffer from acidosis, it means your blood pH is too acidic. Acidosis occurs when your kidneys and lungs can’t keep your body’s pH in balance (roughly 7.4 ).

The problem is that many of your body systems produce acid. Your lungs – by air exchange and removing carbon dioxide – and kidneys – by removing waste products and producing urine to keep the blood stable – can usually compensate for slight blood pH imbalances, but not if they are overwhelmed.

Your body will go to whatever lengths are necessary to keep that pH balanced, including wreaking havoc on other body systems (such as digestion, lymph, and cardiovascular) and tissues (such as muscles and bones).

If your blood becomes too acidic, your body will interrupt all other cellular activities and functions, including firing neurons in your brain, and making sure your heart beats regularly.

OK, I can see this is starting to get a little long.

For this week, just know that you need to have a balanced pH – slightly alkaline – in your blood, and your body will sacrifice other systems if necessary, to keep the pH balanced. You can test your urine to see if you’re on or off track.

What do you do if you’re off track? Well, that’s where your food choices come in. Be sure to look for my email next week, where I’ll share how you can manage your pH with your diet, which can help you feel dramatically more energized and healthier.

In the meantime, if you have some specific questions, please contact me here (INSERT LINK), and I’ll be happy to speak with you!

 

About the Author:

Tatyana Poletayeva