Island Pilates by Rose

Where personal attention leads to positive results

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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

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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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Start the day with a balanced breakfast

healthybreakfastThis week will challenge you to eat a balanced breakfast of carbs, protein and fat each day. It doesn’t have to be right when you get up in the morning. Breakfast is defined as the first meal of the day. In that respect, you can’t really ‘skip’ breakfast so much as delay when it happens.

According to a study released by Virginia Commonwealth University, breakfast is the most important meal of the day for weight loss. In fact, they found that those who consumed a large breakfast (half their daily intake of calories) lost FIVE TIMES as much weight as those who skipped breakfast. Continue reading

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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