Tag: diet

Spring Clean your diet from Driven Tampa

Spring Clean Your Diet for Ultimate Health

Written by Sarah Sponaugle on May 4, 2021. Posted in Lifestyle.

“Spring is a really good time to reevaluate. That includes giving your health and wellness routines a once over.” – Katerina Nicole Christiansen, MD

It’s getting hot out there, and that means that bathing suit season has officially begun! With that in mind, now is the perfect time to give your diet a refresh. Ready to pay your health and well-being a little extra attention this spring? Check out these “Driven Fit-approved” strategies to clean up your diet.

Eat lots (and lots) of seasonal fruits and vegetables. There are tons of amazing fruits and vegetables available during spring and summer, so why not take advantage?? Warm weather produce, such as mushrooms, bell peppers, zucchini, and berries are packed full of micronutrients that does a body good. Have fun with it and visit a local farmer’s market, and when possible, shop for organics (especially for fruits and vegetables that you eat whole such as apples or cherries). We also recommend that you focus on getting your healthy fats from produce and whole foods such as avocados, nuts, and seeds.

Be mindful of opportunities to overindulge. Because we live in Florida, there’s practically a pool party every weekend. Along with that comes the temptation to overindulge in both unhealthy foods and alcohol. While you don’t have to forgo these foods and drinks altogether, we recommend that you seek out leaner meat and poultry options, avoid fried snacks and fatty dips, and watch your alcohol intake. Just remember that moderation is key!

Stay hydrated. When it’s crazy hot outside, your body can lose moisture through sweat, even when you don’t feel as if you’re getting sweaty. Even mild dehydration can pose health risks and cause fatigue, low energy, and headaches. To prevent dehydration, make sure that you drink plenty of water throughout the day. This is also a good trick to keep from over-eating.

Avoid detoxes or cleanses. Yes, they’re all the rage, but there’s really no scientific evidence that juicing and detox diets actually work. In fact, they may even lead to trouble with managing your weight and maintaining a healthy relationship with food. The most effective way to help your body function is by fueling it with nutrient-dense foods, keeping it hydrated, and getting enough exercise.

Read the labels. When purchasing packaged foods, it is incredibly important to look at the labels and avoid heavily processed foods with added sugars, refined grains, and additives (frozen pizzas, desserts, snacks, etc.). If the list of ingredients is super long and full of items that you can’t pronounce, move on. If you’re looking for “processed” items such as plain Greek yogurt or frozen veggies, you should be good to go.

Prioritize healthy food options. Instead of completely cutting out certain foods from your diet, just prioritize healthier food options. A great way to do this is to focus your grocery shopping on the outer aisles, i.e., produce and meats. Then, if needed, pop into the inner aisles for packaged foods. Just try to keep this list of items short!

Cook at home. When life gets busy, take-out is a game-changer. However, because most take-out meals are higher in calories and come in large portions, you will likely consume a lot more calories than you should. At Driven Fit, we highly recommend making home-cooked meals the foundation of your diet (when possible!). Food prepping is a big help for busy weeknights, so if the weekend allows it, spend a few hours preparing fruits, veggies, and meats that will get you through the week.

Get in shape this spring at Driven Fit + SWS!

Need to shed a few extra pounds? Want to tighten up a little for bathing suit season? We can help! To learn more about our health, fitness, and wellness programs, please call or text Driven Fit + SWS at (813) 440-3016!

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The Truth on Low Carb Diets

Written by Luis Echeverry on May 20, 2020. Posted in Lifestyle.

You may think that low carb dieting is a fad but that is far from the truth. Low carb eating has been around for years with the first low carb book published by William Banting in 1863 (#funfact)! You will find many misconceptions regarding low carb diets with the continuing argument on whether this way of eating is optimal or harmful.

Scientific studies have shown a low-carb way of eating can be effective under some circumstances. So, what is the actual truth about low carb eating? Keep reading while we chow down on some facts.

The Skinny on a Low Carb Diet

On this eating plan, you are decreasing carbs which lower insulin levels, and this causes the body to burn stored fat for energy, ultimately leading to weight reduction.

In the beginning, you will be losing mostly water weight as your body releases sodium. Just like any diet you are restricting certain food groups, macronutrients, or calories.

Is Low Carb Just Another Name for Keto?

A low carb plan will push your body into ketosis, not to be confused with ketoacidosis. With physiologic ketosis, ketones are produced from stored fat to provide an additional energy source for the brain.

Whereas ketoacidosis is a dangerous metabolic state that mainly happens in unmanaged type 1 diabetes. It involves your bloodstream getting flooded with massive amounts of ketones, enough to turn your blood acidic.

However, this is entirely different from the ketosis caused by a low-carb diet, which is a healthy metabolic state. For help better understanding these concepts give our nutrition and meal planning team a call or text at (813) 440-3016.

Benefits of Low Carb Diets

Along with shedding a ton of excess water with low carb eating you will also shed unwanted body fat, especially from the abdominal area and liver.

With parts of your brain using ketones for fueling your body can then produce the little glucose that other parts of your brain still need. many people report having even better brain function on a low-carb diet after the early adaptation phase. By reducing gut fat, low-carb diets may also decrease heart disease risk factors.

The main benefit of low-carb diets is that you will obtain weight loss inevitably. Most enjoy not counting calories or controlling portions with this way of eating and even find themselves eating less because they feel full.

Low-carb diets also tend to be high in protein, which boosts metabolism, causing a slight increase in the number of calories you burn. Remember you should follow a meal plan that best suits your body’s needs and goals.

For help with your food planning and a free virtual training session reach out to Team Driven here!

Potential Pitfalls of Low Carb Living

All diets can come with risks, especially if not followed properly. When starting any new meal regimen, you may experience several temporary health effects, and drastically cutting carbs is no different. You’ll want to make sure to speak with your doctor before starting a new diet program.

Once you’ve gotten the okay, you may experience some of these temporary side effects when you start a low carb diet:

Headaches
Bad breath
Weakness
Muscle cramps
Fatigue
Skin rash
Constipation or diarrhea

We can help you with suggestions on how to overcome these effects of the diet. Low-carb diets also tend to be high in cholesterol and fat, including saturated fat.

Trainer Tip: Be sure to choose your meats wisely! Are you a vegan? We have some great meatless choices of protein here.

Final Thoughts to Chew on

Low-carb diets are highly effective for people with obesity, metabolic syndrome, and type 2 diabetes for weight loss. However, losing weight is not always the goal and this way of eating can have other significant health benefits.

Ketosis has been linked to having therapeutic effects in treating cancer, Alzheimer’s, and epilepsy. To achieve your health and wellness goals reach out to one of our experts with a call or text to DrivenFit+SWS in South Tampa at (813) 440-3016 we will find the diet and exercise plan that best suits you.

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Healthy Snack Options That Should Always Be in Your Pantry

Written by Luis Echeverry on April 14, 2020. Posted in Lifestyle, Personal Training.

Snacking… we all do it. It is good for us to snack in moderation and make healthy snack choices. There are many reasons we may snack including boredom, sadness, stress, or possibly even anxiety. Now it is even easier to overdo the snacking while working from home due to the coronavirus lockdown.

But snacking doesn’t mean grabbing the gallon of ice cream. You may be surprised at just how delicious healthy snacks can be! There are many simple healthy snack choices or can enjoy at home. No more excuses about there being nothing healthy to snack on after reading through these nutritious snacks to add to your grocery delivery list.

Healthy Snacks

Try choosing snacks that boost your nutrient intake, especially nutrients you might otherwise be lacking in. We recommend keeping these items in your pantry to make nutritious snacks at home.

Nuts/Nut Butter
Avocado (try mixing with diced veggies and/or quinoa)
Light Popcorn
Black Beans
Chickpeas or chickpea snacks
Oatmeal (can make bars with it)
Granola or Granola Bars

Trainer Tip: Choose protein-rich foods stocked in the fridge too! Milk, part-skim mozzarella cheese sticks, fat-free or low-fat yogurt or yogurt drinks, hard-boiled eggs, and lean meats as snacks are great options. Research suggests that increasing protein intake can help prevent overeating, and may make you feel fuller.

Related > Top meatless proteins

Along with eating healthy, you should keep your body moving. We have the perfect way for you to get yourself and your family moving with an exercise program from the comfort of your own home. Check out the virtual personal training we offer you a free demo session!

Think About Your Snacks

Snack mindfully, not mindlessly: Be mindful by listening to your hunger cues and if you are hungry choose healthy snacks. Stay aware of what you are eating and the portion sizes instead of being mindless and plowing through a bag of Cheetos while in front of the T.V.

Plan: Gather some on the go snacks like fruits, vegetables, yogurt, and milk, or ingredients to make your own nutritious snacks.

Think convenience: Stock up on snacks such as sliced vegetables, cut fruit, Greek yogurt, protein bars, and other easy to grab healthy foods.

Educate yourself on the nutritional content on your snacks: this is one of the easiest ways to ensure your snacking healthy.

Watch your portion sizes:  Instead of munching straight from the bag, measure out a proper serving or keep snack-size bags on hand when making your own snacks, and/or buy single-serve snack packages.

Choose to indulgent occasional: Snack wisely by enjoying a small treat but keeping it within your daily calorie limit.

Related > How to Indulge the Right Way

Trainer Tip: get the whole family involved. You can set a good example by choosing to snack on nutritious foods. Influence your children and other family members by making healthy snacking a family affair. We believe now is a great time to educate your children about healthy eating; let them be part of the choice in which nutritious snacks to prep!

We’re in This Together

With many people at home, snacking is becoming the new normal. To not gain and put your body under different stressors, it’s vital to choose foods and beverages that will not jeopardize your health but contribute to it. Try to stick to smart snacking and be active when you can.

As we all adjust to this temporary new normal, remember you’re not alone. DrivenFit+SWS is here to encourage you on healthy lifestyle choices. For more information on health and nutrition or learn about our virtual personal training sessions, call or text Driven Fit + SWS in South Tampa at (813) 440-3016.

Two Trays of Vegan Food is it the best diet

Is the Vegan Diet the Only Diet to Reach Supreme Health?

Written by Luis Echeverry on March 11, 2020. Posted in Lifestyle, Transformation.

Going vegan seems to be the hot new diet trend in today’s diet world. Celebrities are constantly singing its praise, claiming that veganism is the answer to becoming instantly slim, healthy and beautiful. However, it leaves us to wonder…is it all it’s cracked up to be? If we eat meat and dairy, are we doomed from living a healthy lifestyle? Here we separate the science from the hype surrounding the health benefits of a vegan diet.

Going Vegan

A vegan diet focuses on plant-based foods and beverages and is void of all animal products including eggs, dairy, and honey (yes, even honey). There are several reasons one may decide to go vegan, most often for health reasons or to support ethical and environmental concerns.

Is Veganism the Best Diet?

Currently, the scientific consensus is that veganism is certainly one of the best diets – right up there with the Mediterranean diet and the traditional Okinawan diet (both of which include animal products). However, by no means is anyone claiming veganism is the end-all, be-all to living a healthy lifestyle.

Here’s the thing, going vegan doesn’t always mean you’re eating well. There are tons of unhealthy “vegan” foods. Nutter Butters, Pop-Tarts, and loads of other junk foods are considered “vegan”. We get it, most vegans aren’t shopping in these aisles at the grocery. However, even a junk food-free vegan diet raises health concerns in that it can lead to significant nutrition deficiencies including calcium, iron, omega-3 fatty acids, vitamin D and vitamin B12.

The lack of B12 in a vegan diet is especially problematic, as it is almost completely absent from plant-based foods. Multiple studies show that nearly 60% of vegans have a vitamin B12 deficiency, which in severe cases, can lead to numbness, poor balance, depression, paranoia, memory loss, incontinence and a slew of other problems.

Health Benefits to Veganism

While there is still a debate as to whether veganism is the “best” diet, it certainly offers tons of benefits. Some of which include:

Lower body mass index (BMI), cholesterol, and blood glucose compared to omnivores
Reduced chances of being diagnosed with ischemic heart disease
Fifteen percent lower risk of cancer than omnivores

The bottom line about a Vegan diet

If you are considering a vegan diet, you must consider your intention. Do you want to reduce the risk of heart disease? Are you trying to lose weight? Do you want to be kinder to animals or reduce your carbon footprint? If you answer yes to any of these questions, veganism may be the right choice for you!

However, we can’t tell you enough how important it is to do it the right way. Take your supplements (especially B12!), get enough calcium and iron and continue to eat a well-balanced diet.

For more information on health and nutrition or to hear more of our thoughts about vegan diets, call or text Driven Fit + SWS in South Tampa at (813) 440-3016.

*Don’t forget to check with your doctor before changing your diet.

Working out No Leaky Gut Bloat Driven Fit Tampa

What is Leaky Gut Syndrome?

Written by Luis Echeverry on September 23, 2019. Posted in Lifestyle.

Leaky gut is a disorder in which the lining of the small intestine develops damage, which causes undigested food bits, poisonous waste and bacteria to “leak” through the intestines and overflow into the blood stream. Autoimmune responses can appear in the body including allergic reactions, inflammatory, migraines, irritable bowel, eczema, chronic fatigue, food allergies, rheumatoid arthritis and more due to these foreign substances entering the blood.

Symptoms of a Leaky Gut

With leaky gut, impaired cells in your intestines cannot produce the enzymes needed for good digestion. Which means, mal absorption of important minerals and nutrients. This can lead to a weakened immune system and hormone imbalances that leave you feeling zapped of you’re your energy.

These are additional symptoms of leaky gut:

Excessive fatigue
Headaches, brain fog, memory loss
Nutritional deficiencies
Poor immune system
Cravings for carbs or sugar
Chronic gas or bloating, diarrhea, constipation
Skin rashes and problems such as eczema, acne or rosacea
Arthritis or joint pain
Depression, anxiety, ADD, ADHD
Autoimmune diseases such as lupus, rheumatoid arthritis, celiac disease or Crohn’s disease

Healing a Leaky Gut

Depending on the severity, you can successfully treat leaky gut syndrome by using food and non-GMO organic supplements as medicine. Here’s how:

Eliminate certain foods that can damage the gut.

Foods that have large amounts of grains in them are more challenging on your digestion which can begin leaky gut syndrome. Some of these foods include rice, wheat, soy, sugar, alcohol and some types of dairy.

It’s essential to remove all allergens and inflammatory foods such as GMOs, un-sprouted grains, synthetic food additives, added sugar, and standard dairy products. Tap water, pesticides, NSAIDS and antibiotics are some of the top toxic exposures you should eliminate.

Replace gut-damaging foods with gut-healing foods.

These easily digested foods support healing and can help repair the lining of the intestines.

Your diet should include:

Bone Broth contains collagen and the amino acids and glycine that can help heal your damaged cell walls.
Raw Cultured Dairy – Yogurt, butter and raw cheese contains both probiotics and fatty acids that can help heal the gut.
Fermented Vegetables – contain organic acids that can help to support the gut.
Coconut Products – are particularly healing for your gut.
Sprouted Seeds-chia seeds, flaxseeds and seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria.
Alkaline Water– Instead of ingesting any tap or unfiltered water
Healthy fats – consuming healthy fats in moderation like egg yolks, avocados and coconut oil are easy on the gut and promote healing.
Grass-fed beef, lamb and Wild-caught fish like salmon are anti-inflammatory which can benefit a damaged gut.
Fruit – Consuming 1–2 servings of fruit in the morning daily is good on a leaky gut diet.

Fixing Leaky Gut through Lifestyle Changes

Leaky gut syndrome is no joke! Ask your doctor if changes to your diet or adding probiotics will help alleviate your symptoms. You can restore the balance of your leaky gut to feel healthy and rejuvenated again!

Ready to live your best life- free from leaky gut issues? Call/Text Team Driven to learn more about our whole-body approach to your health and wellness!

Indulge the right way Tampa Personal Trainers Driven Fit

How to Indulge the Right Way

Written by Luis Echeverry on May 23, 2019. Posted in Lifestyle.

Diet and fitness are key components to living a healthy lifestyle, but we’re human and sometimes we just need to indulge! YOLO, right?! The good news? There are healthy ways to do so. At Driven Fit + SWS, we believe in the occasional indulgence just as much as we believe in a whole-body approach to wellness. Our Tampa personal trainers share how to indulge the right way.

Diet vs. A Diet

First, let’s get one thing straight: your diet is all of the foods you habitually eat. EVERYTHING. A diet is different. This is a special course of restricted intake, generally to lose weight or for medical reasons.

To lose weight, you must eat fewer calories or burn up more calories than you need. Some personal trainers believe that great fitness results can only be achieved by also overhauling your eating habits. But a complete overhaul may actually hinder your results causing you to feel too restricted.

“Cheat Days” to Cut Cravings

As part of our wellness program, we encourage “cheat days” to satisfy those cravings. Now, keep in mind, this doesn’t mean you completely throw your diet out the window!

Enjoy one of your favorites from one of these categories:

meal
alcoholic drinks
a dessert

It probably won’t be hard to pick how you want to indulge, but you will need to choose a day where you can easily relax your normal dietary restrictions.

Do You Indulge on a Diet?

Let’s get real. Our staff is no exception when it comes to enjoying cheat days. Here are some of their favorite Tampa area indulgences…

Kim

Meal: Mac & Cheese from Steelbach Tampa
Alcohol/Dessert: Haagen-Dazs Ice Cream Spirits Irish Cream Brownie

Dr. Sarah

Meal: Trio Dip with chips and veggies from Green Lemon Tampa
Alcohol: Casamigos tequila on the rocks with a splash of soda and lime
Dessert: Crème Brulee from Bern’s Steakhouse and Strawberry Ice Cream from Dairy Joy

Luis

Meal: Eddie & Sam’s Pizza in downtown Tampa (extra crispy, plain cheese or Sicilian)
Alcohol: Sugar-free Red Bull Vodka or Splash Cranberry
Dessert: Banana Split from Dairy Joy

Austin

Meal: Seafood Alfredo
Alcohol: Ice-cold Yuengling at World of Beer
Dessert: Ice Cream from Dairy Joy (Vanilla or Apple Pie)

Marco

Meal: Eddie & Sam’s Pizza or Burger from Burger Culture
Alcohol: Normally no alcohol, but if he had to choose it would be a whiskey on the rocks
Dessert: Swedish Fish and Mint Chocolate Chip Ice Cream at Dairy Joy

It’s OK to Indulge

Boredom and deprivation are words that may come to mind when going on a diet (or trying to stick with one). Remember: you can achieve your health & wellness goals – as long as you indulge with food the smart way.

In an otherwise healthy diet, eating a couple of slices of pizza or a piece of chocolate cake isn’t going to throw you off. After a week of workouts at our South Tampa gym, a reward-based cheat meal or cheat day may work for you.

Just remember our tip to pick one category, not start with one and then spiral into all three…Indulging the right way means that you’re otherwise able to execute a well-planned diet and maintain the caloric intake needed for your individual weight loss.

Driven +SWS

We use a hands-on approach to whole-body fitness and work closely with each client, whether you’re just starting your fitness journey or you’re a seasoned athlete. We’ll create a well-rounded plan that’s customized for your health goals.

We offer intensive programs that focus on transformation, rejuvenation, and restoration through personal training, massage therapy, and chiropractic care. If you are interested in learning more about our various programs and services at our South Tampa wellness studio, please call or text (813) 440-3016.

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What Diet Are You On? and is there a best diet out there?

Written by Luis Echeverry on February 20, 2019. Posted in Transformation.

Keto, vegetarian, paleo, “Whole 30”, vegan, IFFYM, intermitted fasting, etc. The list of best diets goes on and on. Every year, there seems to be some kind of new “miracle diet” that is going to help you lose all that weight you’ve been trying to lose since the year 2000. I’m sure many of you have tried not just one, but a variety of these “diets” listed above.

Are diets even sustainable?

I mean it has the word “die” in it.

All diets work. Based on a study comparing low-carb to low-fat diets on metabolic risks, it shows that for both groups, there is a reduction in weight, waist circumference, and metabolic risk factors. ¹This study proves that not one diet is better than the other; dieting works.

The problem comes after the diet. A diet has a starting point and an end point. What happens at that endpoint is what determines whether or not the so-called diet is working.

“It’s not a diet, it’s a lifestyle”

Ever heard of people saying, “it’s not a diet, it’s a lifestyle”? Well, this holds true. If the diet you pick isn’t something you can maintain for the rest of your life, is it really worth doing? I mean, do we want to keep the weight we lose off, or do we just want to keep it off for a small period of time?

What to do before starting a diet

Before you decide to jump on the bandwagon of diets, be HONEST with yourself and make a commitment to your goals. Let your goals be long term and most importantly, be patient with your journey. You didn’t gain 20lbs from one meal, so you won’t lose it eating a salad. Any diet can help you lose 15-20 pounds in a short period of time but maintaining the weight loss should be the main goal.

Sustainability is key, pick an eating habit that you can maintain a year from now. I mean I think the guys have something going here. Who wouldn’t want to have funnel cake in their “diet”!

Hu, T., Mills, K. T., Yao, L., Demanelis, K., Eloustaz, M., Yancy, W. S., Kelly, T. N., He, J., … Bazzano, L. A. (2012). Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. American journal of epidemiology, 176 Suppl 7(Suppl 7), S44-54.

Book your consultation today to find out what your nutritional needs are!

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Holiday Challenge!

Written by Luis Echeverry on October 12, 2018. Posted in Driven Announcements, Lifestyle, Transformation.

We all know the holidays are coming! It’s already mid-October?! This holiday challenge isn’t one you would normally think! Let’s be honest. Who is going to want to deprive themselves of the Sweet potato casserole, mashed potatoes, and delicious holiday cookies over the next couple of months? Certainly not me!

My challenge to you is to maintain your current weight and work on increasing your caloric intake! … Wait. WUT? How can you possibly eat more and stay the same?

Well, here’s some simple science for you!

Before you start a diet, you have a baseline of average calories you consume in a week. As we go through diets, we decrease our calories, and because of this, we lose weight (initially). During this “diet” phase, our body has adapted to the lower calorie intake and has created a new baseline of calories. One that is lower than you would want to maintain. This is what causes a massive weight gain post-diet.

I would like to work with you to create a baseline that is maintainable during the holidays. Allow you some leeway for that cookie and that extra scoop of mash potatoes. Then as January comes around, we will kick-start you into a fat loss phase that is sustainable! Sign Up and make your appointment to learn more!