Fitness & Wellness

Is raw food healthier than its cooked counterpart? There is no yes or no answer. Things are a bit more complicated. Let’s start with raw fish and meat. Why do you cook them? It kills parasites and bacteria that can make you sick. However, with some raw meat, egg and fish dishes, like sushi and steak tartare, using only the best meat or fish and preparing it in a highly sanitized area can remove the risk. Some recipes for tartare may contain some vodka, which also can cut the amount bacteria. Raw fish can contain more nutrition, like omega-3 fatty acids.

Some vegetables are toxic if eaten raw in large amounts.

With some vegetables, like eggplant or green beans, eating them raw can be dangerous. Eggplant contains solanine that’s bitter and toxic if you eat too much, but cooking destroys it. Green beans contain lectins that are anti-nutrients and destroyed by cooking. Raw red kidney beans are toxic, so are Lima beans and the green part on raw potatoes.

Some vegetable taste better cooked and have more nutrition, while others are delicious raw.

Raw veggies are definitely healthy, but so are many cooked ones. Some taste better cooked, such as eggplant. Some cooked vegetables actually contain more of certain nutrients than their raw counterparts do. Tomatoes, for instance, increase in the amount of lycopene per spoonful as it cooks down, but the cooking also destroys the vitamin C. Most people love raw celery with dip, but don’t love eating a bowl of celery, while cooked asparagus is yummy, raw asparagus isn’t and may even be hazardous.

It also is a matter of absorption of nutrients.

You can consume all the vitamins you want in food, but absorbing and using them is another matter. In a large study of women that contained three groups, one group ate the average American diet, the second ate one on dietary recommendations including both raw and cooked vegetables and the third ate a raw food diet. While those that ate the raw food diet consumed more nutrients, such as vitamin C or beta-carotene, the group that ate the healthy diet of both cooked and raw vegetables absorbed more nutrients. Cooking the veggies made the nutrients more bioavailable.

• Eating raw fish may expose you to parasites, food poisoning and higher amounts of mercury, PCBs or other contaminants. Most studies find that raw meat or fish provide no nutritional benefit.
• If you love to snack on fresh veggies and dip, try a boiled and chilled asparagus with seasoned lemon vinaigrette. Boil for 2-3 minutes, chill on ice, drain and dry. Toss with vinaigrette and keep in the refrigerator for snacks.
• How you cook the food makes a huge difference. Fried food is not healthy and shouldn’t be used, especially deep fried. Steaming, grilling, broiling and boiling are good cooking options.
• You can eat crucifers like kale, broccoli, cauliflower and Brussels sprouts both cooked and raw. If you choose raw, introduce them slowly into your diet or you may suffer from gas or upset stomach.

For more information, contact us today at Body Sculptors Personal Training

When people come to Body Sculptors in Louisville, KY, they often feel they simply can’t lose weight and that their body isn’t capable of it. That’s simply not true. While there are conditions that make weight loss more difficult, there are also ways to improve the condition and help you on the road to normalcy. Hormonal imbalance, chronic stress, inflammation and many other conditions respond favorably to a change of diet and a program of regular exercise. No two people are exactly alike, which is why we focus on your needs and problems.

Change your diet and reduce inflammation, calories and additives.

Diet makes the biggest difference in weight loss. Most people who want to lose weight first try dieting. Actually, diets don’t work, at least not in the long run. What does work is healthy eating. Eliminating processed foods, cutting out foods with added sugar and processed flour goes a long way to aiding in weight loss. Those types of food often trigger inflammation, which interferes with the normal weight loss process. More whole foods and fewer processed foods often results in lower calories and a reduction of insulin resistance, which also helps weight loss.

Of course, exercise should be part of the program.

While you can’t out exercise a bad diet, you still need to get more active if you want to lose weight. Exercise helps burn more calories. It also helps burn off the hormones of stress. One of those hormones is cortisol, which is linked to belly fat. Stress can cause weight gain and make it harder to lose weight. Exercise and a healthy diet can help get your hormones back on track and aid in normal weight loss. Not only will you lose weight, you’ll feel fabulous.

Are you eating more than you realize or emotionally eating.

Sometimes people eat a snack on the go. Maybe it’s grabbing a quick candy from the candy bowl as you pass a cohort’s desk, or you “clean the bowl” after dinner, eating those last few spoonfuls rather than store them. Emotional eating is also a problem. Do you crave crunchy things when you’re angry or sugary treats when you’re sad? Keep a food journal and log in everything you ate. If you had an emotional experience right before eating, list that as well. You’ll learn a lot about yourself and your eating habits.

Do you understand portion control? Too often we overestimate what one serving looks like and consume several portions at once. Snacks are particularly notorious for this, since their serving size is often far smaller and you eat more.

Depression can actually cause weight gain. Luckily, a healthy diet and regular exercise are good for both weight loss and depression

Maybe you don’t get enough sleep. Lack of sleep can cause an imbalance of the ghrelin—hunger—hormones and leptin—satiety—hormones. Get more sleep and you’ll feel less hungry naturally.

Are you drinking enough water. Studies show that people who increase their water intake to at least eight glasses a day can increase their ability to lose weight.

If you thought healthy eating was simply too hard to do, there are ways to make it far easier. It may start by simply cutting out food with added sugar. While that sounds easy and makes sense, people often struggle because they’re addicted to sugar. It triggers the same receptors as opioids and creates a bit of a withdrawal. It’s also in most the processed products on the grocery shelves. To complicate the matter, manufacturers use several names for sugar. If you see high fructose corn syrup on the list, put down the product and quickly walk away.

If reading labels is more than you can tolerate after a long day at work, choose a different option.

Switch to more whole foods. These are foods that are less processed and have no additives. Spend your time at the produce section and shop for lean cuts of meat and poultry. Include fresh fish in your diet once a week, but don’t fry it. If you choose peanut butter, find one that has only peanuts in it and nothing else. When choosing fresh fruits and vegetables, include a rainbow of colors. Each phytochemical that creates the color provides a different benefit for the body.

Focus on what you drink, too.

You may be drinking tons of calories and artificial additives that make your body less healthy, plus pack on the pounds. Don’t be fooled by zero calorie or diet drinks, either. Studies show that people who drink diet drinks often have a larger mid-section circumference. Stick with drinks naturally low in calories, such as herbal or green tea and especially water.

Make it super easy.

Choose one of our nutrition plans and use the menus and shopping list provided. You can even save money, since the recipes are designed to use ingredients several ways throughout the week. Cook all the food on the weekend and then just heat and serve throughout the week. It takes the guesswork out of menus and what to eat, while teaching you new recipes and techniques to eat healthier.

• Always have healthy snacks available. Cube a melon and have it ready in the refrigerator or slice up the celery and have dip ready. When you have healthy snacks ready, you’ll be more likely to eat them.
• Don’t be fooled by products labeled low fat. It doesn’t mean it’s necessarily healthy. Manufacturers often add sugar to make low fat products more palatable. You also need to eat healthy fat to burn fat.
• Learning to eat healthier is all about making smarter decisions. For instance, you can substitute brown rice for white rice and save calories. Using Greek yogurt instead of sour cream for potatoes is another calorie savings.
• Focus on how you cook, too. Steaming, broiling and grilling food is far healthier than frying it. Wipe out all deep-fried foods from your diet. Not only do they pack on the pounds, they’re unhealthy.

For more information, contact us today at Body Sculptors Personal Training

You don’t have to be in any particular occupation, location or circumstance, stress occurs no matter what you do, or where you live, whether it’s Louisville, KY, or any other place on the globe. Doing exercises that relieve stress can help you live a happier, healthier life. Stress creates hormones that prepares the body for the fight or flight response. If those hormones aren’t burned off, they can create lasting changes that lead to serious conditions. There is scientific proof that exercise helps anxiety, which can come from prolonged stress.

Improve your body and health, while getting rid of stress with an HIIT workout.

HIIT—high intensity interval training—can be used for any type of exercise. It’s a way of modifying the intensity of the workout that helps build muscles faster and reduce stress. You go at peak intensity for a short time, followed by an equal amount of time or longer at a recovery pace. Then, you repeat the process throughout the workout. You can do it with walking, running, any type of workout at the gym or whatever you choose. It burns off the hormones of stress.

Turn up the music and do some fast dancing.

Dancing works very much like HIIT. You move fast and burn off stress hormones, while also varying the intensity. When most people dance, they aren’t constantly in vigorous movement, but have pauses where they sway or make other motions that allow them to catch their breath. Try finding a happy song to dance to and put a smile on your face while you dance.

Learn techniques you can use every day.

Stress never waits around until you’re ready to go to the gym. It hits at all times of the day. You need a tool to help you burn off the hormones of stress. One of the simplest and easiest to use any time, any place, is walking. Maybe it’s why some people revert to pacing during trying times. Studies show that you can reduce the potential for stress-related conditions, like high blood pressure, cardiovascular diseases and type 2 diabetes by adopting a walking regimen. It helps quiet your nervous system, release major muscle group tension and makes you breathe more deeply. If you get a chance to walk in a more natural setting, like a park, it’s even better.

• Tai chi, qigong and yoga all help you relax. The movements are slow and gentle and there’s a lot of focus on the correct way to breathe, which also helps reduce stress.
• Your time at the gym counts as a stress reliever. No matter what you do at the gym, it helps reduce stress. Any exercise can help you feel better and more relaxed for hours.
• Exercise also helps improve posture and that can boost your confidence to help prevent some stress. Go for a swim, bicycle, take the kids for a hike or come to the gym regularly to burn off the hormones of stress and help prevent them.
• Learn ways to control minor stressors. You can start by turning off the TV and getting off social media if you find yourself stressed. Take that time to turn on music and dance, walk or garden.

For more information, contact us today at Body Sculptors Personal Training