Island Pilates by Rose

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NUTRITIONAL CHALLENGE 2015 — Week Eight

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

BYE BYE SUGARsugar

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.ribeiro@gmail.com

— Thaiane “Thai” Ribeiro


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NUTRITIONAL CHALLENGE 2015 — Week Seven

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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NUTRITIONAL CHALLENGE 2015 — Week Four

Eat 5 or 6 small meals a day and have a kitchen closing time

smallmealsThis week you will begin dividing your food into five or six small, healthy meals a day. That’s a meal roughly every 3 hours. Here’s the clincher: it’s important NOT to eat between meals. Munchies are tempting, but we need to give our bodies a chance to digest the food and burn the energy at regular intervals. Think: “eat, stop eating for three hours, eat again.”

Researchers discovered that when we’re hungry, we’re more likely to want fatty, salty and sugary foods. To make matters worse, the part of the brain that governs self-control becomes less active.

When we do finally eat after a long meal gap, we also tend to overestimate how much food we need to fill the void in our stomachs.  Continue reading


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NUTRITIONAL CHALLENGE 2015 — Week Two

Water your body + bonus

hydrateOn the first day of this week’s challenge, you will keep track of the number of cups of water that you drink. (Use the food journal to help you.)

Try to add two cups on the second day, two more on the third day, and so on until you reach 12-16 cups (3 to 4 liters).

Then maintain that level for the rest of the week. As part of this challenge you will add 1 glass of water after any glass/bottle of alcoholic beverages (e.g 2 glasses of wine = 2 glasses of water).

  • 4 cups (8 oz each) = 1 Liter
  • 16 cups (8 oz each) = 1 gallon = 4 Liters

Your body depends on water for survival.
Did you know that water makes up more than half of your body weight? Every
 cell, tissue and organ in your body need water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Take for example, the brain consists of 90 percent of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headaches or migraines. Continue reading


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NUTRITIONAL CHALLENGE 2015 — Introduction

Welcome to the Nutrition Challenge! Over the next 8 weeks you’ll create simple habits that you can integrate into your daily life, one week at a time. We all know that healthy eating and physical activity go hand in hand. But, we also know that this is not easy to put into practice.

With healthy habits, you could boost even more the impact of your workouts and significantly reduce the time to achieve your fitness goals.

So enjoy, take the challenges one week at a time, and get ready to discover a whole new you in 8 weeks!

—  Thaiane “Thai” Ribeiro – Registered Dietitian/Nutritionist

 

1. KEEP A JOURNAL and MIND THE BLT’S

2. WATER YOUR BODY + BONUS

3. START THE DAY WITH A BALANCED BREAKFAST

4. EAT 5 or 6 SMALL MEALS A DAY AND HAVE A KITCHEN CLOSING-TIME

Continue reading