Tuesday, March 29, 2011

Fads, Friends, and Fakes. Consider the source.

Fads, Friends, and Fakes. Consider the Source.
We are a culture that likes rewards, we like the quick fix, and we want the prize before the hard work. I am constantly bombarded with questions regarding the latest “diet” or the new fitness “toy”.  

There is no quick fix that will mimic a healthy lifestyle LIKE a healthy lifestyle to ACHIEVE a healthy lifestyle.
As a society, we are spending billions of dollars on products that are not working. Why are they not working? Plain and simple - false claims. The person you are watching, claiming to have used the “berry drink” or the “shake weight” are actors. My words of wisdom – consider the source. Sketchers Shape-Ups claim to tone and tighten due to recent studies. Sketchers funded the research. Slightly tailored a bit? I think so. The Vitamin Shoppe recently sent out an e-mail stating the concern for radiation due to the episodes in Japan. To negate the radiation within the body, The Vitamin Shoppe urges Americans to start taking Potassium Iodide. In short, Potassium Iodide protects the thyroid glands from radioactive chemicals that may lead to thyroid cancer. You can imagine the panic this has evoked on individuals. Truth be told, the radiation is not anywhere near harmful levels for Americans and the doctor’s aren’t taking them, either are their families. With that said, consider the source.

If you are an individual outside of the fitness profession, who do you listen to for health and fitness knowledge? Your friends? Your family? Co-workers? They may be receiving the same e-mails from The Vitamin Shoppe!
In short, do YOUR research and consider the source. The source should be reputable, peer-reviewed, published, and backed by knowledgeable professionals. Period. The infommerical on television is NOT a reputable source.

Please e-mail us with any questions, comments, concerns at Info@FitcampSD-CA.com

Friday, March 11, 2011


“Happy people live secure in the knowledge that the activities that bring them enjoyment in the present will also lead to a fulfilling future.” –Ben-Shahar, from the book Happier.

I consider one of my core values in life as focusing on the journey rather than the destination. As a whole, we are taught to seek rewards for the destination rather than the journey. For example, most students focus on receiving a high test score, but fail to enjoy the process that helped them receive that high score.  This is partly due to the lack of rewards during the journey.  The idea of working hard is complimented less often than the idea of winning.
Happiness is the state of being happy, while happier is a lifelong pursuit no matter where you are in your journey. This enables us to become more active and responsible for our own actions without becoming complacent.

So, what does this mean?
1.       Make a list of what brings you joy now and in the future.
2.       Make a list of what brings you joy now and not in the future.
The goal is to maximize what brings you joy in the present and future, while minimizing what brings you joy now and not in the future. Enjoy the journey and do not worry because the rest will take care of itself. This thought process is similar to goal-setting and accomplishing small tiny goals to create the momentum to result in achieving larger goals. Small steps are either continuing your lifelong pursuit of happIER or not, there is no in between or neutral.  Look to the next step, the next change, the next chapter in the process and not the prize. There will always be another prize if you plan on progressing in life, so enjoy every day, every step, and live the life you deserve!

Tuesday, March 8, 2011

I'm On It. I'll Do It Tomorrow. I'm on it. I'll Be Back Soon.

Does this image represent more than sound to you? Does it represent your lifestyle? Does it look like a periodization in training? Does it represent a day, week, or month of your life?

Lately, I have come across A LOT of individuals that claim to "be on it". A healthy lifestyle is JUST THAT. Living healthy. Not sometimes, not when you feel like it, not when it is convenient, but day in and day out. Healthy is defined as being of sound physical or mental condition. Lifestyle is the habits, attitudes, tastes, moral standards, economic level, etc., that together constitute the mode of living of an individual or group.

I will be the first to tell you, no one is perfect. If any health professional, elite athlete, or any fitness guru claims to do such and such with having an impeccable diet and exercise regimen every single day, they are lying. PERIOD.  We are human, we slip up. Our overall goal should try to be consistent in our approach to living with a sound mind and sound body. Our bodies do not like change. Our bodies like to be in a state of homeostasis, where our system is balanced.

I have a couple suggestions, which in my opinion work.
  • To make a change and limit the number of waves in your life, it needs to be gradual.
  • These gradual changes need to be written down in a planner, saved in your phone, written in your food journal, etc. 
  • Compliance is related to confidence. If you are confident that you can make just one change for the week, you will succeed.
  • Make 1 small change for 1 week. If you succeed, move on to another change the next week.
  • If you do not succeed, you need to evaluate the limiting factor. Why was the change unsuccessful? Simply, solve the limiting factor.
PROBLEM: You ate fast food because you didn't prepare your food ahead of time.
SOLVED: Make your meals on the weekend and freeze them.

PROBLEM: You are too tired in the evening to workout.
SOLVED: Get up an hour earlier and workout before work or workout on your lunch break.

Without our health, we cannot enjoy the abundance of this beautiful life! We have slip-ups from time to time, but decrease them with knowledge. Choose to live healthy. Change what is limiting you from living this life. Small changes add up to equal success!

Best of health, my friends!

Tuesday, March 1, 2011

Eat Right With Color

Eat Right With Color

     March is National Nutrition Month! By clicking on the link above, you can further your knowledge with nutrition information from a highly reputable source.
     Consuming a diet that is colorful and variable, we are sure to get all the nutrients needed in order to maintain a healthy body. Different colors mean different nutrients. Individuals who eat more generous amounts of fruits and vegetables are likely to have a reduced risk of chronic diseases.

     Ready for Red? Red fruits and vegetables are colored by natural pigments, a phytochemical called lycopene and anthocyanins. Lycopene is the most common carotenoid in the human body and is one of the most potent carotenoid antioxidants. Carotenoids are the red, orange and yellow coloring substances in plants and animals. Lycopnene can be found in tomatoes, watermelon, and red grapefruit. Lycopene may help in reducing the risks of certain types of cancers, including prostate cancer.
Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage, reduce inflammation, and help maintain heart health.

     Optimistic Orange and Yes to Yellow!  Orange and yellow fruits and vegetables are usually colored by pigaments called carotenoids. Studies show that carotenoid-rich foods can help reduce risk of cancer, heart disease, and can improve immune system function. Citrus fruits are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

     Glorious Green fruits and vegetables are colored by a natural pigment called chlorophyll. Certain green vegetables also contain lutein, such as spinach and other dark leafy vegetables, also high in folate, green peppers, peas, cucumbers, and celery. Lutein works in conjunction with zeaxanthin, found in corn, red peppers, grapes, oranges, and egg yolks to keep our eyes healthy and may help reduce risk of cataracts and age-related macular degeneration, which results in the loss of central vision.

     Down for Blue and Purple fruits and vegetables, similar to red fruits and vegetables, contain the natural pigament anthocyanin. Anthocyanin act as powerful antioxidants that protects cells from damage and may also help reduce risk of cancer, stroke and heart disease. Some studies have concluded they help in memory function and healthy aging as well.

     Win with White fruits and vegetables. Some of you know my thoughts on cholesterol and its contribution to the "Silent Killer". White fruits and vegetables contain the natural pigament called anthoxanthin. They may also contain a beneficial chemical, allicin, that may help lower blood pressure and cholesterol. Remember, high cholesterol is rarely high due to consuming dietary cholesterol, it is usually a result of an increased intake of trans fats and saturated fats.

     Moral of this blog is to educate and inform individuals on the importance of eating a variety of healthy foods. If we lack variety, we lack nutrients. If you are in need of more detailed information or meal plans, contact a Registered Dietician, such as Angelique Marquez or Megan Mullin.

Here are a few colorful healthy recipes to guide us all on our path of living a healthy lifestyle. Enjoy!

Colorful Corn 'n' Bean Salad

 Colorful Corn 'n' Bean Salad
This quick recipe couldn’t be easier…the liquid from the corn relish makes the fuss-free dressing! And because there’s no mayo, it’s a perfect salad to bring along on summer outings.—TerryAnn Moore, Vineland, New Jersey
12 ServingsPrep/Total Time: 15 min.


  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 jar (13 ounces) corn relish
  • 1/2 cup canned kidney beans, rinsed and drained
  • 1/2 cup quartered cherry tomatoes
  • 1/2 cup chopped celery
  • 1/4 cup chopped sweet orange pepper
  • 1/4 cup sliced pimiento-stuffed olives
  • 2 teaspoons minced fresh parsley


  • In a large bowl, combine all ingredients. Cover and refrigerate until
  • serving. Yield: 12 servings.
Nutrition Facts: 1/2 cup equals 80 calories, 1 g fat (trace saturated fat), 0 cholesterol, 217 mg sodium, 16 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchange: 1 starch.
Click here to find out more!