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Don't wait until your health is failing...take charge now! Take a TLC class and see just how effective a 35 minute functional workout can be! www.First1Fit.com

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First Fit Health & Fitness Studio inside Westfield Citrus Park Town Center (Tampa, FL) is....

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"To Weigh or Not to Weigh"

This is a guest post by my better half and founder of www.First1Fit.com - Jim White has great insight coming from a guy who's body, food and fitness has run the gambit over his 40 years on this planet. He has now settled into a healthier mindset, philosophy and approach. 

To weigh or not to weigh... that is the question! So the second  most common question I'm asked is how often someone should weigh themselves, if at all. Some feel that they are not interested in losing pounds, but rather inches.. Well the laws of physics state that to lose volume (the space we take up) we have to decrease mass (for this example, our weight). Simply put, unless your fat is made up of magic dust, you will have to lose weight to lose body fat. So this being said, if I were to call someone for directions to somewhere I would expect their first question to be "where are you starting from?" So you have to have a starting weight in order to determine if the things you are doing are having a positive effect or not.  Now how often should you weigh? Well I first ask if they are journaling their meals (you are writing down what your eating, aren't you?). If they are then I feel every other day is good, you can compare the changes, either up or down, to the calories and types of food in your journal.. if you aren't writing it down then your guess is as good as mine, again if you don't know where you are in your journey then it is hard, and frustrating trying to get to your goal.  While on the subject of weighing, are you weighing and measuring your portions and ingredients of your meals? Because "a little bit", "Mmm.. 'bout that much" and "a drizzle" are not units of measure, and if you feel you are eating "Super clean" and working out harder that ever, and your not seeing the changes you were planning for (you have a plan right?) then you are probably getting more of something than you think you are.  My tips: 1. Get an education on nutrition.. you don't know as much as you think you do (myself included, I'm always learning) 2. Have a Plan. 3. Weigh and measure your food. EVERYTHING! 4. Write it down. EVERYTHING! you'll be surprised what sneaks in there. 5. Make feeling better and living better your goal, not eating good for 6 days so you can have a cheat day. Rewards for clean eating should never be food related, go buy an outfit, or treat yourself to a spa day instead. 6. Never settle for half of your goal, you're worth everything you want for yourself.

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#first1fit studio was rocking the fat blasting workouts on a sunday night! Thrive on! #mythrival #90daystothrival #hiittraining #hiit

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When you leave a First Fit workout you will be taking a smile with you... 

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This is where those who want to be fit come to play. www.First1Fit.com

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Phytonutrients and "Phyting" for Good Health

by Briana Michel, Nutrition Coach at First Fit Health and Fitness Studio

Phytonutrients,  a buzz word in your ear especially as of late thanks to programs like The Doctors and Dr Oz and supplement marketing  companies. But what are phytonutrients and why do they hold the key to unlocking great health and longevity? 

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats.

Fruits and vegetables contain phytonutrients. Other plant-based foods also contain phytonutrients, such as:

Whole grains

Nuts

Beans

Tea

Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

More than 25,000 phytonutrients are found in plant foods. WebMD takes a look at these six important phytonutrients -- and their potential health effects:

Carotenoids

Ellagic acid

Flavonoids

Resveratrol

Glucosinolates

Phytoestrogens

Carotenoids

More than 600 carotenoids provide beautiful yellow, orange, and red colors in fruits and vegetables.

Carotenoids act as antioxidants in your body. This means they tackle harmful free radicals that damage tissues throughout your body.

The types of carotenoids that may have other health benefits include:

Alpha-carotene, beta-carotene, and beta-cryptoxanthin. Your body can convert all of these to vitamin A. This vitamin helps keep your immune system working properly, and it's needed for eye health. Yellow and orange foods like pumpkins and carrots are good sources of alpha- and beta-carotene.

These also contain beta-cryptoxanthin, as do sweet red peppers.

Lycopene. This gives red or pink color to:

Tomatoes

Watermelon

Pink grapefruit

Lycopene has been linked to a lower risk of prostate cancer.

Lutein and zeaxanthin. These may help protect you from cataracts and age-related macular degeneration, which are two types of eye problems.

Good sources of these phytonutrients are greens such as:

Spinach

Kale

Collards

Ellagic Acid

Ellagic acid is found in a number of berries and other plant foods, especially:

Strawberries

Raspberries

Pomegranates

Ellagic acid may help protect against cancer through several different ways. For example, it may cause cancer cells to die. And it may help your liver neutralize cancer-causing chemicals in your system.

Flavonoids

A large number of phytonutrients fall into the flavonoid category. They are found in a variety of plant foods.

The types of flavonoids include:

Catechins. Green tea is an especially good source of catechins. The drink may help prevent certain types of cancer.

Hesperidin. Found in citrus fruits, this flavonoid works as an antioxidant. It can reduce inflammation in the body. It may also help reduce the risk of cancer.

Flavonols. Quercetin is a well-studied type of flavonol. It is found in:

Apples

Berries

Grapes

Onions

It might help reduce people's risk of asthma, certain types of cancer, and coronary heart disease.

Resveratrol

Resveratrol is found in:

Grapes

Purple grape juice

Red wine

It acts as an antioxidant and anti-inflammatory.

Some research suggests that resveratrol might reduce the risk of heart disease and cancer. And it may help extend people's life span.

Glucosinolates are found in cruciferous vegetables, including:

Brussels sprouts

Cabbage

Kale

Broccoli

They give these vegetables their sharp odor and flavor. The glucosinolates turn into other chemicals during the cooking process and while you digest these foods. These chemicals may help hold in check the development and growth of cancer.

Phytoestrogens

Phytoestrogens can behave in the body like the hormone estrogen. They can also block the effects of your natural supply of estrogen.

Soy foods contain isoflavones -- a type of phytoestrogen. Some evidence suggests that soy foods may be linked to:

Lower risk of endometrial cancer

Lower risk of bone loss in women

Your body converts lignans, another type of phytonutrient, into chemicals with some estrogen-like effects. Two especially good sources of lignans are:

Flaxseeds

Sesame seeds

However, research supporting a role for lignans in preventing endometrial cancer or osteoporosis is limited.

The big takeaway here is the a diet that involved eating across the rainbow; getting your daily intake of nutrients and phytonutrients from a wide array of organic produce, nuts, seeds and so forth is vital for good health, longevity and thriving in the life you want! Learn more about 90 Days to Thrival, a program that will help you easily integrate more phytonutrients. 

(Main Article Source: WebMd)

SOURCES:

Duyff, R. American Dietetic Association Complete Food and Nutrition Guide, Wiley, 2012.

U.S. Department of Agriculture: "Phytonutrient FAQs."

Oregon State University Linus Pauling Institute: "Carotenoids," "Isothiocyanates," "Soy isoflavones," "Resveratrol," "Flavonoids," "Lignans."

National Institutes of Health Office of Dietary Supplements: "Vitamin A."

Chow, H. Pharmacological Research; August 2011; vol 64: pp 105-112.

Tanaka, T. Journal of Biomedicine and Biotechnology, Nov. 24, 2011.

Kelly, G. Alternative Medicine Review, June 2011; vol 16: pp 172-194.

National Cancer Institute: "Cruciferous vegetables and cancer prevention."

American Cancer Society: "Ellagic acid."

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Great first boot camp today at First1Fit.com. Join us all this week at 6pm for our pre-opening boot camps! #first1fit