Fit Life After Carnival

 

Hi ya Scorch Fit Crew & Green Team!

I have heard many stories of how people lose 10 lbs in a week on some kind of fad diet before carnival to confidently fit into their costumes. While I simply listen without judgement, I believe that it is important to practice healthy habits all year round. And I can assure you that it is possible.

According to the Standard American Diet (SAD), most people tend to revert to old habits and cravings. So the old threats of inflammation, obesity, diabetes, immunocompromised conditions, arthritis, osteoarthritis, acid reflux, and low energy all come back.

The 7 essential nutrients are water, protein, carbohydrate, fats, fibre, vitamins and minerals. These are essential because our human bodies must obtain them from external sources, and therefore should be of high concern in regard to source and quality chosen for consumption.

According to research by the World Health Organization and the Food and Agriculture Organization of the United Nations, nutrition is coming to the fore as a major modifiable determinant of chronic disease, with scientific evidence increasingly supporting the view that alterations in diet have strong effects, both positive and negative, on health throughout life. As we are aware of the powerful effects of how we can use these essential nutrients to feed or fight disease, we must also be aware that as a collective we need to learn how to choose products on the market that are high in nutrients and are in support of a healthy lifestyle.

With all of this in mind, I am often asked by my clients what do we do to keep this up after Carnival? How can we remain consistent when media and environments make it so easy to stray from eating healthy?

Here are some of my favourite tips:

  1. Purchase good food to stock up the house - Keep your pantry stocked with clean snacks, your fridge filled with whole foods, and your freezer filed with clean, easy meals and treats such as like Vital vegan soups and Dairyfree ice cream(2 spoons is enough to ease a cravings!).
  2. Meal prep once or twice a week so you always have clean and healthy meals on hand.
  3. Hydrate with high quality neutral water and throw in a slightly alkaline water a few times per week.
  4. Consume probiotic rich live foods such as saukraut, kombucha, or kefir which support the digestive system and strengthen the immune system for better nutrient assimilation.
  5. Aim for balance by adding a cup of clean soup or a large leafy green salad when having a refined carb meal such as the slice of pizza or french fries.
  6. Aim for nutrient dense, high quality, whole foods that make you feel great instead of slumped down so that you can stay on top of your productive game.
  7. Journal all anxieties and fears so that your emotions are taken care of without feeling to binge eat or over consume addictive junk foods.
  8. Exercise regularly; even if it is a 30 minute incline walk because your mind and gut will feel better for it.
  9. Stay accountable by hiring a nutritionist/coach/ trainer to ensure that you stay on track with your goals
  10. Be grateful and give more love.

These are my top 10 tips for living a healthy life year round so that the carnival body that looks great externally, also feels great and loves you internally.

Join up to any of my individual or group programs starting March 18th to start living a healthier life and to lose weight NOW. 

Annick G. Lewis Nutritionist (BSc) & Qualified Personal Trainer  

CEO & Founder Green Balance TT

greenbalancett@gmail.com

Nutrition & Fitness Meet Fun

Resources

http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_introduction.pdf

 

Fat Burning Carnival Tone up Workout

Fitness before carnival is a hot topic for many Trinis. I am sure you have noticed the increase in persons in your gyms, exercise classes, bootcamps. The usual quiet evenings to yourself in the gym are now packed with a variety of sweaty monkeys in and around your space :P

Have you heard about HIIT workouts? 

HIIT or High intensity interval training is a technique which you give it your 100 percent effort through intense, and fast bursts of exercises.  This type of training allows your heart rate to increase faster and therefore burns more fat in less time.

According to Huffington Post and other fitness journals some of the benefits of HIIT include:

1. Increases in Metabolism so that you continue burning fat up to 2 days after working out.

2. It is quick and convenient. Many of us don't have more than 25-30 minutes to spare on a workout and thus this form of training is easily accessible to you at you home or in your bedroom before work in the morning or before bed at night, or even around your lunch time. 

3. It is mostly equipment less or with use of areas that you can use around the home.

 

TRY This WORKOUT :

20 - 25 seconds giving it your best efforts, 8 exercises. Rest 15 seconds between each exercise. Repeat this circuit twice. Enjoy your sweat !!

Grab a partner or get your shoes on  & your tunes on get moving!

1.           Jump Squats

2.           Burpee Push ups

4.           Bicycle abs

5.           Reverse crunches/ partner abs

6.           Dive bombers

7.           Tricep dips

8.           Plank Pikes

  Look out for our VLOG launching soon for a demo of the workout series! Happy & healthy fat burning for Carnival. Keep a positive mindset, 80 % nutrition, 20 % physical and you got this! We are not too far away from Carnival now and if you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

 

Look out for our VLOG launching soon for a demo of the workout series! Happy & healthy fat burning for Carnival. Keep a positive mindset, 80 % nutrition, 20 % physical and you got this!

We are not too far away from Carnival now and if you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

 

 

Burn fat not your money

One of the biggest excuses people give for not eating healthier is that healthy food is expensive.

This week I will explore which foods are expensive and how you can eat clean on a budget. I understand from living as a student in England how to live on a budget, especially when being a foodie deserves a budget for the healthy yummies available.

As an Entrepreneur who is constantly reinvesting into my business, there are certain expenses that are cut back when the time says so or when there can be a bit more money room to use; I understand the desire to eat healthy without burning holes in the bank account.

What are the big spenders?

  • Processed foods and food substitutions (packed and boxed items)
  • Organic (if you have the money, this would be most nutritious)
  • Dining out
  • Buying pre prepared foods

Here are my top tips:

  1. Go to 'd market' 
    1. When was the last time you bought fresh greens at a local market. Visit new markets, there are many choices - Debe, Penal, Arima, Farmer's Market, Green Market Santa Cruz (You can sign up for weekly fruit and veggie baskets that are prepared for you every weekend). Buy local and seasonal items more than less. D Market Movers Delivers to your home.
  2. Set a Budget
    • Choose a day / allocate some hours to make a shopping list and do not go hungry to food shop. 
  3. Brew your own coffee and tea and skip the muffins.
  4. Practice meal prep to reduce food wasting & reduce kitchen time outside of work hours.
  5. Buy in bulk when possible e.g. Price Smart. 
    • Go with a parent, aunt / uncle/ cousin or go shopping with your friends and stock up on the healthiest for lower costs if you do not have a membership.
  6. Buy produce with a long shelf life
    • root veggies, sweet potato, carrot, turnips.
  7. Try plant based eating 
    • A week of vegetarian nutrient dense eating is very low cost especially if some items are bought at a farmer's market.
  8. Eat more plant protein 
    • such as dried beans (Red lentils, lentils, dhal, black beans), canned beans (some could be high in sodium), organic canned beans (best bet if you can afford).
  9. Buy Frozen 
    • Precooked frozen beans (makes life so convenient! This is my top choice),  frozen peas, frozen broccoli, mushrooms, and frozen spinach.
  10. If your budget includes eating meat
    • Arties & Blooms have great quality meats at the best prices. You can get frozen burgers, meat cuts, fish, veggie burgers.
  11. Change your mindset
    • If you must pay more, healthy food should be seen as inexpensive health care. You can choose to pay now or pay later at the doctor's office.
  12. Drink more tea instead of snacking on junk foods

Avoid aiming for cheap junk

  1. Look for cheaper deals for healthy and convenient that are not gimmicks
  2. Artificial junk food snacks/ candy
  3. Drive throughs

Tips for eating out healthy and easy on the pocket:

  • Vital SOUP - Between $40 and $50. Each container is 2 servings. 
  • Hot Shoppe - 1 bowl Channa (12) & 1 bowl bodi. 2 servings per container $30
  • Pita Pit - 
  • Trotters - Grilled Mahi meal with lots veggies (2 servings for about $100)
  • JMS grill - large meals can be split into 2 portions ($70)
  • Doubles Vendor (Barraless doubles AKA Channa in a cup with slight pepper)
  • Pekish Buffet ( at WestBees)
  • Starlite ( Mahi Mahi Ceviche, Hummus, Salads)

Also, your dollar will go even further as you watch your portion sizes which is a great strategy to use.

It is great for us to create a balance of how much animal meats we consume today and practice using portions as well as including 1-2 meatless meals per day! This is not only great for your body and mind but for our environment too!

If you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

“GOOD” CARBS “BAD” CARBS

There is a lot of talk about Good Carbs and Bad Carbs. While I personally do not like to tag foods necessarily as good or bad, there are some foods that are healthier for your blood and body and some which can be toxic within your body especially when consumed more frequently than not.

Keep in mind that while I am presenting to you based on tertiary level nutrition education, I encourage you to do your own research and listen to your body.

Everybody is different and some people may digest more carbs better than others. I won’t tell you how much carbohydrate you should eat since most people are different; but I will give you an overview on which carbs you should and shouldn’t be eating on a regular basis.

The glycemic index (GI) of a food basically tells you how quickly and how high your blood sugar will rise after eating the carbohydrate contained in that food, as compared to eating pure sugar.

Fun Fact: The GI of skittles is the same as white bread and even whole wheat bread. Yes they are both sugar in different forms, except one of them may be better camouflaged.

“Bad” carbs turn to sugar in our blood quickly which stresses out our pancreas thus increasing chances of metabolic syndrome. “Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes” – Mayo Clinic.

The more sugar in blood, the more the pancreas has to work. Indulging in fast food and sugary drinks increases hunger and eating more than you should. An over-worked pancreas leads to obesity, diabetes, heart disease, liver disease, and metabolic syndrome of which sugar is a contributing factor.

High fructose corn syrup which is a highly refined form of sugar is hiding in 80 percent of food and drink items that we purchase as a collective society. Another reason why it’s so important read labels. 

"Good" Carbs promote a slow release of glucose into the bloodstream at levels at which the body is not stressed in metabolising. They give our brains and bodies the energy that it needs to perform our daily tasks and keep us in a positive mood. If you would like to know more about how much carbs you should have as an individual I can help work with you to personalise your nutrition.

Here are some popular Local simple/bad carbs and my favourite complex & healthy substitutions:

Bad Carbs (very high glycemic index)

  • Sugar and fructose corn syrup
  • Most cereals
  • Doubles barra
  • Bread , bake & wheat grains
  • Skittles and other candies
  • Roti skin
  • French fries
  • Tortillas / wraps
  • Mashed white potato
  • Macaroni pie
  • Soft drinks and sugary beverages, fruit juice drinks
  • Anything processed(Donuts, Pies/ Pastry/ Pizza)

My favourite substitutions

  • Sweet potato & curry Channa
  • Channa from the doubles guy in a cup or with quinoa
  • Bob’s Red Mill “Creamy Rice” Brown Rice Farina Hot Cereal
  • Baked crispy cassava sticks
  • Gluten Free whole grain pizza @zabouca breads or @Ambrosia café
  • Buckwheat glutenfree toast moderation
  • Bunless lamb orYouthful vega black bean burger with Cassava or sweet potato fries & veggies
  • Cauliflower mash
  • Vital Lentil soup
  • Black beans
  • Brown rice pasta
  • Fruits (don’t overdo them as they contain sugar but they are clean carbs)
  • Vegetables or just ‘Veggies’ as I like to call them

My challenge for you (and a great way to get ready for Carnival): Eliminate processed foods and wheat grains for a week and see how you feel.

I know what you are thinking !!!!  What to eat if I cant eat those foods!!?!?!?!?

Whole foods such as those listed above. Keep this in mind as a guide – Food does not have ingredients; food is an ingredient!

If you need extra support and guidance, contact me and let’s start NOW towards getting you one step closer towards your fittest and healthiest self.

Written by Annick Lewis Nutritionist BSc of Green Balance.  Greenbalancett@gmail.com

NATURALLY BURN FAT FASTER FOR CARNIVAL

My clients often ask me, “Annick, please, how can I burn fat really fast?”

As a Certified Nutritionist BSc and Personal Trainer, the truth is that there are no short cuts (sorry!). Luckily, with some simple changes to your diet and lifestyle, you can boost your metabolism and speed track the weight loss process accompanied by a healthy nutrient rich diet.

Here are my top 7 tips:

  1. Consume more green tea, Matcha tea and lemon water; preferably in the morning due to the energising caffeine constituency. These antioxidant rich ingredients are both high in antioxidants and in their abilities to speed up the metabolism.

Make sure not to have these In-between meals, right after meals, near to brushing of teeth for best digestion and for healthy care of teeth. Of course, please check with doctor in case of any drug nutrient interactions if taking medications.

  1. Exercise and get moving at least 30 minutes each day.

I enjoy a brisk walk with my dog for 2 laps around the neighbourhood with light jogging between. Choose as well strength days using kettle bells, resistance bands and TRX and light yoga stretch days.

  1. Eat more protein.

Protein is the building block to many of our cells and muscles. As an essential nutrient, it is important that we consume at least 50-60g per day to prevent losses in our muscle mass especially as we age. Protein intake changes with each person when considering factors such as height, activity levels and age.

Protein can come in both plant and animal form and it is recommended to incorporate intake from a variety of sources. Protein keeps us fuller for longer and directly feeds our muscles.

Some of my favourites include lentils, pinto beans, black beans, split peas, wild salmon, mahi mahi, lamb, free range chicken and egg whites.

4. “The more you eat green, the more you get lean,” As one of my favourite Drs and Authors Dr. Joel Furhman says. Green Veggies are low in calories and high in nutrients and keep us filled with fibre. Add 1-2 cups at each meal which one cup is approximately the size of your fist. I love having a bowl of Trini style callaloo or home made vegetable soup with my meals.

 

5.Incorporate healthy morning habits.

When we take care of our minds and bodies we increase our energy to take care of others and to stay on top of our daily tasks.

Here are some of my favourite ways to start the day even when on holiday because they allow me to be more productive, engaged, energized, happy and less stressed for the day ahead:

  • Listing 5 things of gratitude
  • Hydrating
  • Reading a page from a book to stimulate the mind
  • Putting on some motivational Youtube videos
  • Yoga and stretches
  • Exercise
  • 5 minute morning daily intention setting
  • Eating a healthy breakfast

6. Take part in my 21 day Clean Carnival Fat burn!

In this program we focus on eating clean and breaking up meals into controlled portions and meal combinations for speedy results.

The menu that I’ve created is low in dairy, gluten free and processed food free and does allow little amounts of sugar.

The program is designed to help you lose weight and consists of 4 menu choices: Easy, Gourmet, Express Results & Vegan with recipes to accompany. 

7. Or take part in my 21 Day Nutrition Purification!

This program was designed for those who have struggled with allergies, asthma, leaky gut, inflammation in body, joint pain, digestive stress, sugar addictions and failed weight loss attempts.It consists of an Elimination Diet which removes all inflammatory food groups therefore allowing hormone regulation while also allowing the gut and body to heal itself while burning fat. It eliminates all sugar but does teach reintroduction in the last week.You complete the program with more knowledge on how to incorporate new recipes and healthy habits such as meal prep into your life learnt by the process of immersion.

 

There you have it Green Team ! These are my favourite tips for boosting the metabolism and burning extra fat.  

There are LOTS more natural fat burners included in the Carnival Burn that I will teach you about and how best to incorporate them. I look forward to having you in either the Clean Carnival Fat Burn or the Nutrition Purification and working with you towards your healthiest and fittest self.

Contact me with further questions greenbalancett@gmail.com and lets start NOW towards getting you one step closer toward your fittest and healthiest self.