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If It’s In the Kitchen… It’s In My Belly

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If It’s In the Kitchen… It’s In My Belly

It’s  tough!  It seems like no matter how hard you try sweets will inevitably find its way into your kitchen.  It could be a well-meaning neighbor that baked some cookies for me.

Sweets always find a way home – and then into your belly.

As a Miami personal trainer, I have preached “no sugar ever – under any circumstances!” or as little as can.  Because I do know how horrible those little white crystals are for your health.

I get it.  I see that people enjoy an occasional cookie or having a piece of cake here and there for a celebration…  I know that people generally love sweets.

How can I support the bake sale without stuffing my face with frosted sugar cookies?  How can I say “thank you” to my well-meaning neighbor but find the motivation to not eat her sugary snacks?

Being a Miami personal trainer for 15 years, I’ve learned a few things over time.  I thought I’d share them with you in hopes that they’d help you out during the year.

Trick #1) When money is an option… opt for that.

I could buy cookies to support my niece, but one time I asked her if I could simply give her $20 instead.  She could add that to the trip money or if needed, she could purchase $20 worth of cookies for herself and do whatever she wanted with them.

Often times there are simple solutions like this.  It’s a win-win because I don’t have to bring sweets into the house and I still get to support the field trip.

Trick #2) Just say thank you and find the trash.

As a Miami personal trainer, I know this one is sometimes hard for people because it seems so… well… naughty.  These days I have my routine down to a science.  I know when I can splurge and when I can’t.  So when sugary snacks find their way into my kitchen – even if they’re from my lovely neighbor… they find their way to the trash.

I’ve also passed them along to other friends, but I felt weird about giving sugar to others I care about.  I’ve also tried donating them to a local food pantry, but they can only accept canned goods and unopened boxes of food for safety reasons.

And I already knew from my past that if I let cookies sit in my kitchen, or if I try to come up with a rule like only 1 cookie after dinner… well… I knew it wouldn’t work.

So for my own health… I had to trash them.

I should mention that I’ve became pretty good friends with my neighbor and eventually told her I don’t eat any sugar.  I brought it up naturally in conversation (not when she is handing me her precious baked goods!) and since that conversation, I haven’t gotten cookies.  I’ve gotten a card with a lotto ticket instead.

A chance to hit the lotto is much better for my belly than a cookie any day.

Eat Clean, Live Lean,

David Dubail

Call me at 305-859-2345 or email me at dubailfitness@elitemiamipersonaltraining.com today if you would like to visit my Brickell personal training studio.

 

 

 

Try This Instead of Brown Rice

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Try this instead of brown rice …

As a Miami personal trainer, I switched to eating quinoa rather than brown rice a few months ago.  I am liking it better and I wanted to tell you all about it.

Benefits:  Quinoa provides the body with nine essential amino acids and is also very balanced in its protein composition. It is the most protein rich grain available. Quinoa has high levels of the amino acid l-lysine, which is required for proper tissue growth and repair. This remarkable grain is also rich in other nutrients and minerals as well as gluten-free.

What are the benefits of quinoa?

The protein content of quinoa provides only one of its many benefits. Quinoa is also rich in iron, magnesium, manganese, copper and phosphorus. Magnesium is a very important mineral, and it helps to relax blood vessel walls and improve circulation. It is also regarded as a natural muscle relaxer. People with migraine headaches often report reduced symptoms, when taking magnesium. If you have ever relieved a sore muscle or a bruise with Epson salt; you know the benefits of magnesium. It works to naturally soothe and ease the tension in your muscles. Let’s explore some of the other benefits from quinoa.

Working in this business as a Miami personal trainer for over 15 years, I’ve often heard of the other benefits quinoa offers. A good amount of iron is found in quinoa, which is very important to the formation of hemoglobin, and the proper functioning of red blood cells. Without iron, red blood cells can’t deliver oxygen to your body. The copper content is also important because it is a catalyst to the creation of hemoglobin and a component of two very powerful antioxidants that seek out and disable free radicals.

Prep It:  It is as easy to cook as rice, and usually takes far less time (about 20 minutes). Cook up a few cups and have it available for a few days.

I know what you’re thinking; this is one really powerful grain. Let’s go on to explore some of the other benefits in this magical little seed such as manganese. The manganese found in quinoa is an important mineral that is involved in over 300 different processes in the human body. Manganese helps regulate blood sugar, aids in the rhythmic beating of the heart, facilitates new muscle tissue growth and helps regulate energy production.

One final benefit to the whole-grain of quinoa is the fiber. Undoubtedly, you have heard about the many benefits of fiber. Let me cover just a few to refresh your memory. Fiber is the substance in our food that helps speed up the flow of digestion through our intestines. It helps by balancing the pH in our intestines and ensuring that digestion takes place in a healthy amount of time. As a Miami personal trainer, I know it is important to note that increased fiber intake is thought to lessen the risk of colon cancer.

What are the uses of quinoa?

Quinoa should be a complement to your meals (vegetables and a source of lean protein).  An example for breakfast may be (eggs and quinoa).  Lunch could be paired with a cup a cauliflower, a chicken breast and ½ cup of quinoa (based on size and activated level).

Have a Great Day!

Dave

www.elitemiamipersonaltraining.com

P.S.: Do you need a jump start with your health?  Email me at dubailfitness@elitemiamiperonaltraining.com or call me at 305-859-2345.

Add Flavor Without Adding Calories

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At Elite Miami Personal Training, we know that when you think about all of the things people use to add flavor to their meals, you might wonder how anyone who eats a “low calorie” diet ever eats anything that tastes good. We grow up seeing our parents or grandparents douse their food with butter, gravy, oil, mayonnaise, sour cream, and other foods high in fat. In result, we see foods that aren’t smothered in heart attack as bland and boring. It isn’t so! You could add a lot of pizzazz to your cooking without clogging your arteries or adding to your waistline.

Elite Miami Personal Training has a few ways to add flavor to your meals without adding extra calories.

* Amazing Flavor #1- Balsamic Vinegar
This fragrant liquid is like gold when you add it to your meat marinades, sprinkled on steam veggies and salads, even added to pasta. It is calorie free and can easily turn a boring meal to one that makes the salivary glands jump for joy! Add flavor to chicken breasts combining balsamic vinegar with crushed garlic and salt and pepper and bake in the oven for a juicy, flavorful protein!

* Amazing Flavor #2- Mustard
Mustard comes in so many different flavors and almost all are calorie free. The traditional yellow mustard is a good substitute for mayonnaise to make your sandwiches a better choice for weight loss. Dijon mustard is a creamier version that is great on cauliflower. There is also spicy brown mustard that is good with meats, especially roast beef.

To make the creamy Dijon cauliflower, simply steam the cauliflower until about five minutes before ready. Spread the mustard over the cauliflower and cook for five more minutes. That’s it! Simple, right? It sure beats the plain cauliflower or cauliflower swimming in butter.

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* Amazing Flavor #3- Herbs
Nature provides us with a wonderful array of tastes through the many different herbs. Basil, oregano, parsley, dill, thyme, tarragon, do I need to go on? These green beauties are rich in antioxidants and great no calorie addition to give food a more pleasing to the mouth taste. They are twice as good when fresh. Herbs are universally used for meats, veggies, salads, and starches.

Simply choose your favorite herbs and keep them on hand. Herbs can easily be grown in pots around your house to make them accessible and cheaper to use. A good recipe that uses a lot of herbs is herb encrusted roasts. Roll the roast in chopped herbs and garlic, making sure to cover all sides. Cover while it cooks to keep the moisture in the herbs and infuse the flavor into the meat.

* Amazing Flavor #4- Lemon or Lime

The citrus fruits, lemon and lime, have minimal calories and can be very useful in adding a little something to your meal. It is especially great for salads, seafood, and chiclemonken. It can be squeezed over veggies as well. It is a great addition to any marinade.

Two great uses for lemon is over steamed broccoli and Chicken Limone which takes lemon juice mixed with chicken broth and spices tossed with pasta, chicken, and veggies. Or you can mix limes with salsa for a salad dressing, and squeezed into spicy soups and broths for a delicious zest.
Now, that you have these tips from Dubail Fitness, it’s time to get creative in the kitchen. What other ways can you think of to add flavor to your meals without adding calories?

Eat Clean and Live Lean,

David Dubail
Elite Miami Personal Training
305-859-2345

To Sauté or Not to Sauté

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In the last Elite Miami Personal Training Fit-Tips Newsletter, I received many questions, but the one “Big” question on everyone’s mind is:

“Dave, I don’t really like vegetables. Can I sauté them or put dressing on them? The short answer is No!”

Vegetables should not be sautéed or drowned in dressing. They’re a low calorie food that has phenomenal results for health and weight loss. Drowning veggies with high calorie oils or dressing destroys the benefits.

Try to think of the rules like when you were young watching a Public Service Announcement. This video is a great example of that:

https://www.youtube.com/watch?v=3oWR2QMrI9k 

Nutritional Value in dressing & oil:

Caesar Dressing:
Serving Size: 1 tbsp
Calories: 78
Calories from Fat: 76

Any Cooking Oil:
Serving Size: 1 tbsp
Calories: 120
Calories from Fat: 120

Spice Up Your Vegetables:
Try mixing your veggies with garlic and lemon. Or check out this website for a unique variety of spices that is sure to satisfy the pickiest taste buds at www.flavorgod.com.

If you have any questions or comments, feel free to send me an email.

Eat Clean, Live Lean,

David Dubail
Dubail Fitness Institute
www.EliteMiamiPersonalTraining.com
(305)859-2345

Start the New Year Off Right

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Elite Miami Personal Training wants to wish you a Happy New Year and hope you are sticking to your resolutions! If you have already fallen off the wagon, not to worry, it’s still early to get back on.

Here’s a tip you might find helpful to jumpstart your way to eating healthier and losing weight in 2016.

Tip #1: Change your peanut butter to PB2.pb2

Peanut butter can be a great for snack but what if you could make it even better? You may have heard me talk about Bell Plantation’s PB2 before, but for those who haven’t, let me tell you about this product.

At Elite Miami Personal Training, we recommend PB2.  It’s a great way to cut back on calories and PB2 is a great source of protein and healthy fats.  Just look at this comparison.

Serving Size – 2 Tablespoons:

Regular:   Protein:  7g    Calories 190    Fat: 16g    Calories from Fat: 130

PB2:         Protein:  5g    Calories 45      Fat: 1.5g   Calories from Fat:   13

Here is some info I found on their website – “ PB2 is freshly roasted peanuts are pressed to remove 85% of the fat and calories. The result is an all-natural alternative to traditional peanut butter with twice the healthy proteins per gram than its traditional counterpart. PB2 can be mixed with any liquid to make a spread, eaten straight from the jar or added to recipes for a rich nutty flavor.”

If you have any questions about this article or about learning more about personal training, feel free to send us an email at dubailfitness@elitemaimipersonaltraining.com or call us at 305-859-2345.

What’s Your Hydration I.Q.?

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AT ELITE MIAMI PERSONAL TRAINING, WE WANT TO KNOW HOW MUCH DO YOU KNOW ABOUT HYDRATING? STAYING HYDRATED IS A CONSTANT CONCERN IN MIAMI BECAUSE THE WEATHER IS HOT AND HUMID YEAR ROUND.

TAKE THIS SIMPLE TEST TO DETERMINE YOUR HYDRATION I.Q. AND GET THE ANSWERS YOU NEED TO IMPROVE YOUR WATER INTAKE! ANSWER QUESTIONS AND GIVE YOURSELF A POINT FOR EACH CORRECT ONE.

 

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1. IF I’M NOT PROPERLY HYDRATED, MY PERFORMANCE WILL SUFFER.

TRUE! Simply by being dehydrated, you could have a bad game or race.

2. TO STAY HYDRATED OVER THE COURSE OF A LONG RACE OR GAME (OVER AN HOUR), WATER IS ALL I NEED.

FALSE! If you’re training for over an hour, you also need to replace the electrolytes that you’re losing in sweat. Look for a sports drink that supplies sodium, potassium and chloride.

3. DRINKING FLUIDS WITH ELECTROLYTES DURING A GAME OR RACE WILL HELP ME DEAL BETTER WITH HOT, HUMID TEMPERATURES.

TRUE! As your body works to cool off during hot and humid workouts, you naturally sweat more and lose a lot of fluid. And, in these environments, your body has a tough time regulating its temperature. An electrolyte drink can help you avoid performance-crippling dehydration, heat exhaustion or heat stroke.

4. IF A BEVERAGE HAS CAFFEINE, IT WILL CAUSE DEHYDRATION.

FALSE! Caffeinated beverages still contribute to your overall hydration status. Caffeine is a diuretic (it makes you pee more), but studies have shown that moderate intake doesn’t cause dehydration. Plus, exercise blunts the diuretic effect of caffeine.

5. IF I’M HAVING A GOOD RACE & LOOKING AT ACHIEVING A PB, I DON’T NEED TO WORRY ABOUT FLUID.

FALSE! If you’re having a great race, don’t blow it by avoiding fluid and risking your performance due to dehydration.

6. THERE’S NO SUCH THING AS DRINKING TOO MUCH WATER.

FALSE! If you are sweating a lot during exercise and only replenishing your body with water (and not necessary electrolytes), you could suffer from hyponatremia—a condition that can be life threatening. Protect yourself against water overconsumption by drinking to your thirst and choosing an electrolyte-containing beverage if you’re exercising for over an hour and sweating a lot.

7. I SHOULD DRINK EVERY 15 MINUTES DURING EXERCISE.

TRUE! 1⁄2 -1 cup (4 to 8 oz.) of fluid every 15 minutes works well when exercising in the heat.

8. TO FIGURE OUT HOW MUCH TO DRINK DURING EXERCISE, I CAN WEIGH MYSELF BEFORE AND AFTER A WORKOUT TO SEE HOW MUCH WEIGHT I LOSE IN FLUID.

TRUE! You can estimate your fluid needs by keeping track of how much fluid you drink in addition to how much you lose during a normal bout of exercise. To do this, weigh yourself before you exercise. Time your workout for an hour and keep track of the amount of fluid you consume. By weighing yourself after you exercise, you can determine how much fluid you lost. This amount can be used to estimate how much fluid you need. For example: before workout weight = 150 lb. During an hour of exercise, 16 oz. of fluid is consumed. After the workout, body weight is 149.5 lb. Considering that 16 oz. (1 lb.) and 1⁄2 lb. (8 oz.) was lost, 24 oz. is required over the course of an hour to maintain proper hydration status.

9. THE AMOUNT OF FLUID I DRINK AFTER A WORKOUT DOESN’T MATTER.

FALSE. For full recovery, consume 16 – 24 oz. of fluid for every pound lost after workout.

10. IT’S TOO HARD TO FIGURE OUT IF I’M DEHYDRATED.

FALSE! If you’re hydrated, the color of your urine should be very light, and you should be visiting the bathroom on a regular basis. If your urine is dark yellow, it’s time to focus on your fluid intake!

Your I.Q. Score:

If you scored 8-10 points, you’re a hydrated genius!

If you scored 5-7 points, you’re average and could use a lesson from an Elite Miami Personal Trainer.

If you scored below 5, make an appointment with Elite Miami Personal Training at (305) 859-2345 or email us at dubailfitness@EliteMiamiPersonalTraining.com.