Island Pilates by Rose

Where personal attention leads to positive results

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Best foods to eat before and after your workout

eat-workoutFrom Rose Alcantara:

I love good food.

That probably is no shock to those who know me.

But I can’t always eat what I want, when I want. Especially if I am teaching Pilates classes. If you think it is hard exercising on a full stomach, try teaching all day that way!

But there are good foods to eat before working out (in moderation of course) — and foods that will maximize the benefits of your workout to eat when you are done.

Todd McCullough, founder of TMAC Fitness in California, offers some good suggestions for fueling up before a workout and replenishing afterward.  Read all about it right here.

McCullough’s philosophy on eating is kind of interesting, too: “If I can plant it, pick it or catch it, then I can eat it. If not, then I stay away.”

What do you think about that?

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What if product labels were extremely honest?

Click on this photo to see more examples of extreme honesty-in-labeling.

Click on this photo to see more examples of extreme honesty-in-labeling.

I saw this on Facebook and couldn’t stop laughing. Nutritionist Cadie Joy posted eight images of well-known products with labels that look like they were designed by Jim Carrey as the compulsively truth-telling lawyer in “Liar Liar.”

Check these out and let me know what you think! I’m sure thinking twice about processed foods!

See more images here.

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Ten ways in which drinking soda can destroy your health

drinking-soda-bonesSoda is among the five absolute worst foods and drinks you can consume.  Because even though fat has 250 percent more calories than sugar, the food that people get MOST of their calories from is sugar from corn, or high fructose corn syrup (HFCS).

According to USDA estimates, the per capita consumption of HFCS was about 40 pounds per year as of 2007, primarily in the form of soft drinks.  Tragically, high fructose corn syrup in the form of soda, is now the number one source of calories in the United States.

Food and beverage manufacturers began switching their sweeteners from sucrose (table sugar) to corn syrup in the 1970s when they discovered that HFCS was cheaper to make.

HFCS is only about 20 percent sweeter than table sugar, but it’s a switch that has drastically altered the American diet.

Read more here at, including a list of 10 ways soda can destroy your health!

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Let’s replace the white with the brown

This week challenge you will consume:

Instead of: Try:
Croissants, biscuits, white breads and rolls Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)
Fried tortillas Soft tortillas (corn or whole wheat)
Sugar cereals and regular granola Oatmeal, low-fat granola and whole-grain cereal
White sugar Molasses, Date Sugar or Honey
White pasta Whole-wheat pasta
White rice Brown rice or wild rice
All-purpose white flour Whole-wheat flour, oatmeal flour, almond or coconut flour


Removing all white refined carbohydrates and added sugar from your diet is pivotal! If there is one thing for you to take home from these 8 weeks it is that sugar can be the leading “non-nutrient” that is keeping you from reaching your goals!

Refined carbohydrates and added sugar can lead to nutrient deficiencies and create cravings for other sugar rich foods, which can lead to weight gain and blood sugar issues. The goal is to keep our blood sugar steady throughout the day and we do that by eating foods full of fiber and complex carbohydrates, which don’t cause such dips in our blood sugar!

Focus here is on quality, wholesome foods from Mother Earth!

Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or

— Thaiane “Thai” Ribeiro

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I can survive without fried food!

deep-friedAt a most basic level, fried foods are unhealthy because they tend to be very high in fat and calories.

But, deep-frying also robs food of nutrients. For example, a large baked potato contains 220 calories and less than 1g of fat. But, if you take that same potato and turn it into French fries, you end up with nearly 700 calories and a whopping 34 g of fat.

In addition, deep fried foods also tend to trigger chronic health conditions, including acid reflux and irritable bowel syndrome. Continue reading

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Expand Your Vegetable Repertoire

VegetablesThis week’s challenge has two parts:

  1. For the first half of the week, you’re going to have one more serving of vegetables per day than you used to. So if you usually have three, you’re going to have four.
  2. For the second half of the week, add one more serving to that, so if you had three before this week, you’d increase to five per day. We also want you to either try a new vegetable you’ve never tried before OR try a new way of preparing your veggies (see below).

Continue reading

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Protein every meal

proteinHave a serving of protein in EACH meal of the day for this week challenge.

Protein is made up of amino acids that are the building blocks of muscle tissue. When you do Pilates, your muscles actually tear as you break them down. Protein is responsible for building them back up — and building them up even stronger than before — through a process called protein synthesis.

If you want to build muscle and burn more fat, then you should start including more protein in your meals, and the protein source matters. Continue reading