Tag: diet tips

healthy snacks drivenfit tampa personal trainers

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!

Eat Before or After My Workout Driven Fit Tampa

Should I Eat Before or After My Workout?

Written by Luis Echeverry on February 28, 2019. Posted in Transformation.

Diet and exercise can be SO confusing! Some people say you shouldn’t eat before a workout, some people say you should. The same debate goes for eating after a workout, and it’s enough to make your head spin! At Driven + Sponaugle Wellness, we believe that diet is a key component to your health and fitness journey and that when you eat is just as important as what you eat. So this brings us back to the question, “Should I eat before or after my workout?” Our answer….both!!! Here’s why…

Benefits of Eating Before a Workout

Eating before a workout helps fuel your muscles so they will perform at their best. To prevent indigestion while working out, you should eat a meal three to four hours before exercising. Keep in mind: this may be an expirimental timeframe at first as everyone’s body is different. You may find that your body can handle food intake in as little as 30-45 minutes before your workout.

To ensure adequate fueling, be sure to include a variety of nutrient dense, fortified foods.

If you exercise early in the morning and can’t stomach a large meal, a pre-workout snack will work as well. Your snack should be easy to digest, low-fat, and small in size. A fruit smoothie with a tablespoon of nut butter or a meal replacement shake are great options. Not only are they great for fueling muscles, they’re hydrating as well.

Benefits of Eating After a Workout

Did you know that muscle building is at its peak during the 30-minute window that follows exercise? So it stands to reason that one of the most important times to eat is within an hour after your workout.

This isn’t the time to undo the benefits of your great workout and ‘reward’ yourself with large meal, sugary treats, or even a drink with your workout buddies. To fully reap the benefits of your post-workout meal, it should include a carbohydrate, a protein, vegetables, and a fat. Not only is this well-balanced meal great for replenishing energy and preserving muscle mass, it’s nutrient-packed and good for overall health as well.

Not that hungry after your workout? A light snack will work too. According to the Academy of Nutrition and Dietetics, a glass of low-fat chocolate milk is a perfect post-exercise snack as is half a turkey sandwich, avocado wheat toast, or whole-grain crackers with hummus. But with sheer number of diets out there, what is good for one person may not be the best for you.

For other suggestions on what you should eat before and after a workout, click here. If you are interested in the Driven Fit health and fitness experience, please give us a call or text (813) 440-3016 for a free evaluation!

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Tag: diet tips