nutrition

Addicted to Fitness Show Notes – A Review of Food4Thought_F4T Meal Prep Service

This week’s episode includes a recap and a review.

First, let’s talk about Nick and my training.

To be honest, it’s been a bit light on my side. Taking care of our little one and traveling for the holiday took over most of my week. However, I was able to squeeze in some short yoga and spinning sessions at home. As much as I love spending time with our little girl, I do confess how much I’m looking forward to getting back in the yoga studio for a full hour-long yoga session.

Nick meanwhile, has been truly enjoying his training sessions as they also serve as workouts. His fellow trainers at Tampa Strength have been passing along some new exercises that Nick has been busy learning, as they all prepare to launch a new training program targeted at moms. More details to come soon!

I made a comment about a hypothesis that more people are trying to be health conscious around the holidays nowadays, rather than waiting until after. This has actually been our approach in recent years – balancing the big holiday feasts with activity and more wholesome, light meals.  In fact, we actually discussed ways to survive holiday eating in a past podcast (listen to the episode here).

Nick suggest another great idea to stay health conscious around the holiday. The members of Tampa Strength are taking part in a challenge called Project Zero, which involves focusing on maintaining your weight through the holidays instead of obsessing about losing weight. It acts as a great accountability tool to help participants be more mindful about holiday eating. It also has financial incentives, which always prove to be a great motivator as well.

As for our holiday, we followed our usual Thanksgiving tradition, driving to see family. This year’s biggest difference was that we had the baby to introduce to everyone, which proved to be a lot more work than we anticipated. If you have any interesting holiday stories you’d like to share, please feel free to share them with us on the Addicted to Fitness Podcast Facebook page.

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Our review this week features a meal service from right here in Tampa Bay.

It’s not the first meal service that we’ve tried given the number of companies in this particular industry. We’ve used larger meal services like Blue Apron previously, who have grown to the point of going public this year and apparently been slipping in their rating as well as their stock price, and also tried some other local meal prep companies (which we’ve previously reviewed in an earlier podcast episode).

This time around, we are sampling Food4ThoughtF4T, who reached out to us on Instagram and asked if we’d be interested in trying their meals. Owner, cook and delivery person, Adrienne Padron, dropped off several meals and asked us to review them. Being fans of food in general, we researched the company and decided to give it a go!

Food4ThoughtF4T has easy online ordering available and even delivers to local customers. You can enjoy multiple meal quantity packages (whose menus change each week) with the average cost per meal being $7.50. The meal options range from vegetarian, seafood, poultry and red meat.

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I reviewed a couple of meals – “Caramelized Onion Turkey Burger” and “Chicken Fried Rice” – that Nick chose for me. Nick tackled the “Protein Packed Prosciutto Quinoa Salad” and “Buffalo Chicken Lettuce Wraps.”

Pros:

  • Compact packaging that even separates out some of the ingredients to prevent items like lettuce from going bad
  • Use of cheese to add flavor
  • Ingredients are fresh
  • Ingredients and macros are included on the packaging

Cons:

  • Some of the dishes can be a bit on the bland side
  • No real heating instructions on the package
  • Nutrition info not included on the website

Be sure to reach out to them for more info – email – help@food4thoughtf4t.com; number – (813) 586-1348 – or visit their website to pick out your meals and get started today!

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If you haven’t done so already, please head to iTunes (link) give us a rating and review. We’d also appreciate it if you’d support our sponsors. Stop on by their website, hempcoffeeexchange.com, and research their products. When you’re ready to buy their sustainable super coffee, use the promo code “ATF” will get 20% off your order.

As always thanks for listening & sharing the podcast and stay healthy this week peeps!

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/a-review-of-food4thought-f4t-meal-prep-service/id1121420986?i=1000395585338&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/a-review-of-food4thought_f4t

Website: http://addictedtofitness.libsyn.com/review-of-meals-from-food4thoughtf4t-meal-prep-service

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Addicted to Fitness Show Notes – From the Vault: Answering Health Questions From Listeners

We’re jumping into the Addicted to Fitness time machine for this week’s episode and heading back to the days when the podcast was known as the ETT Wrap Show. As you’ll hear, this throwback show features our past cohost, Tyler Knox. He also made an appearance on a more recent ATF podcast discussing how being a new dad affects your fitness (click here to listen), and given my current situation, a lot of what he mentioned is coming true in my life.

Tyler and I kickoff this old school episode giving our respective training recaps. I discuss a recent 4 mile run Shannon & I did on the the Tampa Riverwalk which is a nearly 3 mile walkway that snakes its way through downtown Tampa. Tyler on the other hand recounts the scuba diving he had to do for his job. Most people think of scuba diving as a recreational activity you do while on vacation in the Caribbean, which it can be, but when you do it several hours a day and have to perform specific tasks underwater, it can be very physically demanding.

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Former ATF cohost Tyler Know just lying around

After our training recaps, we give a thorough UFC update. Unfortunately, if you’re looking for recent UFC news, this throwback episode won’t satisfy you. BUT, it’s still interesting to look back and hear about Cris Cyborg signing with the UFC and Jon Jones trying to make one of his many comebacks. If you are looking for the most up to date UFC news, I’d recommend checking out MMAFighting.com.

We do get into some evergreen health topics including tips to perform a “proper” squat. I put proper in quotations because, as you’ll hear, different physiologies create different squatting mechanics. We also answer a few interesting health questions from listeners including how many grams of protein a person should eat per day? Make sure you listen to hear the answer because it can vary depending on your fitness goals.

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I love looking back on these throwback episodes, not only to see how we have progressed as podcast, but also to see how the topics we’ve discussed have evolved. I hope you all enjoy these time capsule episodes as much as I do. If you do, we’d really appreciate it if you gave us a rating and review in iTunes (link) or on the Addicted to Fitness Facebook page (link).

We’ve got a lot of great podcasts lined up for you all, including an interview with a hypnotherapist. You’ll definitely want to subscribe to the podcast if you haven’t done so already, and please rate, review and share Addicted to Fitness with anyone and everyone.

Don’t forget to visit our sponsors website, hempcoffeeexchange.com, to stock up on sustainable super coffee for the holidays. Make sure you use the promo code “ATF” to get 20% off your order. Thanks again for all the support and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/from-the-vault-answering-health-questions-from-listeners/id1121420986?i=1000395026764&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/from-the-vault-answering

Website: http://addictedtofitness.libsyn.com/from-the-vault-answering-health-questions-from-listeners

 

Thanksgiving Edition What’s on the Menu & Weekend Workout

Earlier this year I wrote about the recent rise in popularity of the sweet potato. I attributed the 80% increase in consumption of sweet potatoes in the U.S. between 2000 – 2014 (source) to the emergence of the Paleo Diet. Before the Paleo diet even made it into modern-day vernacular, sweet potatoes were a regular Thanksgiving Day staple, even though they were often referred to by another name.

Multiple varieties of sweet potatoes have been grown in the United States since colonial times. In order to differentiate the different types, farmers used the term “yam” which was derived from the name of a root vegetable native to Africa that closely resembled the sweet potato. This was the start of the culinary name game and eventually led to the USDA including “sweet potato” on the label of yams sold in the US (source).

If you really want to include yams in your Thanksgiving, you’ll have to hit up the international supermarkets. It may be worth the trip because real yams do have some nutritional advantages over their starchy doppelgänger.

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When compared to 1/2 cup of peeled and boiled sweet potatoes, yams contain:

  • Less sugars but more carbs
  • More fiber but less sodium
  • More potassium but FAR less vitamin A (source)

Ultimately, if you’re looking for foods lower on the glycemic index, you’ll want to seek out true yams. That may be a good idea on Thanksgiving considering Americans consume an average of 3000 calories during Thanksgiving dinner alone (source).

A few tricks you can utilize to avoid holiday binge eating include chewing your food more thoroughly, putting your fork down between bites, not going back for seconds and completing the following workout before sitting down for your Turkey day feast.

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This workout focuses on your core, which is another reason you’ll want to complete it BEFORE you eat dinner on Thanksgiving. I recommend performing the following exercises in superset format, which requires you to complete a desired number of repetitions for 3 separate exercises in succession.

Supersets allow you to up the intensity of your workout in a shorter period of time. A shorter, more intense workout will give you more time to spend with friends and family. Just make sure you warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any pre-holiday workout. ENJOY & HAPPY THANKSGIVING!

Addicted to Fitness Show Notes – 2nd Annual Thanksgiving Day Macros Game

Autumn is in full swing, the Halloween candy has been devoured, and signs advertising turkeys are posted in pretty much every grocery store window in America. Yes, it is almost Thanksgiving time! Which is why this week, we’re bringing you the return of our Thanksgiving Marcos Game where Nick and I face off in a battle of nutrition knowledge (kind of) and deductive reasoning.

But first, we highlight training notes for the week and share a tip for your holiday eating this year.

Let’s start with Nick’s training. He’s been enjoying a surprising aspect of his position teaching classes at Title Boxing & Kickboxing; he gets to meet a wide range of individuals, including a YMCA sports director and a science professor at our Alma Mater (University of Tampa). The feedback from those taking has class have been flowing in and it’s been really positive. Meanwhile, the ETT tribe has also added some new members recently in addition to welcoming back some returning folks.

Finally, Nick hinted that we’ll soon have some exciting information to share about a new program geared towards moms that Nick will be launching soon at Tampa Strength. More to come on that in a future episode, so stay tuned!

I, meanwhile, missed the mark on my training targets this past week due to some increased time demands from our baby girl. However, I did manage to get on the Peloton for a couple rides and incorporate some short yoga and circuit training workouts in addition to the daily walks/trips with the little one and our dog. Any activity is good!

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Now, we’ve talked about some holiday eating tips in the past (check out that episode here), but this year, we’re bringing you something new! And it all goes back to a very simple instruction that you probably heard from your parents growing up – Chew your food.

I discovered an interesting story in a book that we’ve had on our shelves for some time, that described the importance of chewing and cited a story from a book by Lino Stanchich, Power Eating Program: You Are How You Eat. The story was about Lino’s father, Antonio, who was a concentration camp survivor.

Hear the whole story in our podcast, but the quick summary is that Antonio and his two friends who practiced chewing their water (yes their water) survived the labor camp amidst starvation conditions, while the 29 other people in that camp did not. Chewing the water gave them more energy! The very act of chewing impacted their ability to survive with so little food.

Once Antonio was free and home, he tested the impact of chewing on his food (once up to 300 times per bite!) and found that chewing a bite of food (150 times per bite was the sweet spot he discovered) had tremendous results on his energy. Official studies have also detailed how important chewing your food is, primarily because properly chewing your food allows the rest of your digestive system to do their own jobs, versus taking extra energy to do the job of breaking down food. This is why you feel so tired after large Thanksgiving meals – you likely didn’t chew your food and your digestive system was having to do overtime to digest that monster meal!

So this year, take a page out of Antonio’s book (or rather his son, Lino’s) and really chew  each bite of your holiday meal. You don’t have to aim for 150 bites, but set a reasonable goal of 12 or 20 – just to try – and see if you feel more satisfied and have more energy by the end of your meal. It truly comes down to enjoying each and every bite. You’ll likely consume less food too, which your waistline will appreciate.

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Next we break into our 2nd Annual Thanksgiving Macros Game! (Test your knowledge and hear how we scored on the first game in this previous episode.)

For anyone who is unfamiliar with the Macros Game, it is a nutritional trivia game that requires the contestants to guess the macro nutrient (fat, protein or carbohydrate specifically) when given its amount in a serving of a certain food.

This time around, Nick and I test each other’s nutritional knowledge on foods like bone-in ham, mash potatoes, apple pie, and more items you’ll probably see on your Thanksgiving table. Listen to the podcast to see whether I was able to maintain my winning streak or if Nick broke through with the win.

Also, make sure you play along and send us your scores. If  you get a perfect score we’ll share it on all our social channels with a special shout out post!

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As we conclude, we have to share a special congrats to our sponsors at The Hemp & Coffee Exchange for closing on their first brick-and-mortar store location. More details on that announcement to come soon.

For those who don’t live in the Tampa Bay Area, you can still enjoy their sustainable super-coffee by visiting hempcoffeeexchange.com, and using the code “ATF” at checkout to get 20% off your order. It makes an incredible gift for the coffee-lovers in your life!

As always, please take a minute (seriously, it’s that fast) to rate and review the podcast in iTunes and on the Addicted to Fitness Podcast Facebook page.

Connect with us via email (elementaltampa@gmail.com) and on social media (FacebookInstagram or Twitter).

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/2nd-annual-thanksgiving-day-macros-game/id1121420986?i=1000394733610&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/2nd-annual-thanksgiving-day

Website: http://addictedtofitness.libsyn.com/2nd-annual-thanksgiving-day-macros-game

What’s on the Menu Could Help You Complete Your Weekend Workout

I have a lot of hidden talents, but one I’m ready to admit to today may leave some of you scratching your heads.

I’m a Scent DJ.

You read that right, a Scent DJ.

I discovered this talent recently while Shannon was in labor at the hospital. We brought our essential oil diffuser with the hope of creating a more relaxed atmosphere during labor, delivery and recovery. During the 3 days that we were there, we received multiple compliments and inquires about the scents I was using. I was a maestro of the essential oils and that’s when Shannon bestowed me with the title of Scent DJ, which is also known in the professional world as an aromatherapist.

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The broad definition of aromatherapy is the use of aroma to enhance the feeling of well-being. As unusual as it may sound, the use of specific scents is one of the oldest forms of medicine. Over time, people have discovered that certain scents help treat certain ailments and/or enhance specific bodily functions.

Rosemary oil is a scent I “spin” on a regular basis and the potential health benefits it can provide should have you running to your nearest apothecary store. Below is a short list of potential benefits associated with using rosemary oil

  • Cancer fighting abilities: rosemary oil contains a chemical called carnosol, which studies have shown selectively kills cancer cells while leaving non-cancer cells unharmed (source)
  • Prevents hair loss: a 2015 study demonstrated that rosemary oil was as effective as the active ingredient in Rogaine in protecting against hair loss in patients with androgenetic alopecia (source)
  • Improves cognitive function: a 2012 study documented that test subjects displayed improved performance, speed and accuracy on cognitive tests when exposed to rosemary oil aroma (source)

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One such cognitive function that can be enhanced by rosemary oil aroma is exercise, which is why I strongly encourage you to fill your nostrils with the scent of rosemary before you perform this boxing centric weekend workout.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + power hook and/or power uppercut + lead hook hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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What’s On The Menu is this Weekend’s Workout

I didn’t get my weekly “What’s on the Menu” post done for its normal Thursday post date, but I still wanted to share it with you. Read about my experience with intermittent fasting then enjoy another effective weekend workout.

I was first introduced to the idea of fasting during my formative years in Catholic elementary school. Every Friday during Lent (the 40 days leading up to Easter), all Catholics were encouraged to fast during the day and then finish the day with a “meatless” dinner. Thankfully the Bible didn’t consider seafood meat, which meant I enjoyed a lot of McDonald’s fish sandwiches and pizza for dinner during Lent.

I’ll admit that my dedication to daylight fasting during Lent was spotty at best and, as devoted to Catholicism as my parents were and still are, they didn’t send my brother and I to school without lunches.  I was extremely grateful to them at the time, but with what I know now, periodic fasting could have been extremely beneficial.

The origins of fasting date back to ancient Greece and it’s inclusion in numerous religious doctrine make it one of the oldest weight loss/control methods. Even though its been used for several millennia, the extent of fasting’s metabolic benefits are just starting to be discovered (source).

One of my go-to sources for the latest health research, Dr. Rhoda Patrick, has been promoting the benefits of intermittent fasting, which she refers to as time restricted eating, for some time now. The basic concept is that you have an eating window everyday that syncs up to your natural circadian rhythm. The research suggests that the most metabolic benefits occur with a eating window of no more than 12 hours and, unlike my Lenten fasts, occurs during the day (source).

Studies have shown that adherence to this way of eating may save you from a number of the leading causes of death. Several recent discoveries about the death-defying benefits of intermittent fasting include:

  • Every other day fasting found to reduce obesity and insulin resistance by changing gut bacteria (source)
  • An 11-hour eating window associated with a significant reduction in breast cancer risk & reduction in recurrence (source)
  • Frequent fasting has been shown to reduce the insulin-like grown factor 1 (IGF1) which has been show to proliferate the growth of cancer cells (source)

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I’ve been partaking in time restricted eating for the past 3 weeks and I’ll admit it’s pretty tough for someone like me. I have a very active job and some days I leave the house before 7am and don’t return till 8pm. Thankfully I’ve been very good at packing a lunch full of nutritious and satiating foods that help me get enough fuel in during my eating window.

Even though I started my current intermittent fasting plan with no desire to lose weight, I’ve lost nearly 5 lbs in 3 weeks. I know that doesn’t sound like a lot but when you’re 5’11” and 160, losing 5 lbs without really trying is pretty significant. As great as the weight loss is, I’m more excited by the possibility that this way of eating can help me prolong my life.

Another way to prolong your life is with regular exercise, which is why you should try the weekend workout featured below. This workout includes several variations of one of the most beneficial exercise there is, the squat.

Squats are considered a compound exercise, which means they are multi-joint movements that require the use of various muscle groups. Try to knockout these various forms of the squat and make sure you let us know in the comment section below or on social media (FacebookInstagram or Twitter) how you feel the next day. Don’t forget to warmup and modify the workout to match your fitness level. ENJOY!

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Addicted to Fitness Show Notes – Coping With A Miscarriage

We have a bit of a more serious topic today for the podcast episode, but one that both Nick and I wanted to share.

Before we get into the main topic, we check-in on our current training and diets. Nick has been training three times a week at Title Boxing Club in South Tampa where his current and past clients are starting to attend, including Spanish and Carmin from 102.5 The Bone.

He is also choosing to focus more on nutrition and diet. The latest challenge? Currently he’s doing a 14-hour daily fast, mostly during the night. His efforts have been the result of a ton of research he’s collected from individuals like Dr. Jason Fung and Dr. Rhonda Patrick which states that intermittent fasting can help you lose weight and allow your body to clean up damaged cells which may cause detrimental health conditions like cancer. Click here to watch a video from Dr. Rhonda Patrick explaining the benefits of intermittent fasting in more detail.

Meanwhile, while I have not been participating in the fasting, I have been more aware of my food and am working on looking at food more as fuel for my body versus just something to consume. I also got back on the Peloton bike this week, despite not having yet completed the recommended 6-week waiting period after Ella’s birth. Don’t worry, I’m taking it easy so that I can get some regular, low-impact activity into my routine. I performed a 20-minute session and I’m happy to report that it was a success!

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Now, we move on to the main point of our episode today. As October is Miscarriage & Infant Loss Awareness Month, it felt like the appropriate time to share an experience that we’ve kept to ourselves for over a year.

It may seem surprising, but miscarriages happen to 10%-20% of known pregnancies (depending on the study you read). You would definitely be surprised if every person who has experienced one came out and shared the info, but few actually do. There’s not a great deal of information about miscarriages out there beyond the info about them mostly being caused by an incompatibility issue with the chromosomes during development at some point during the first 20 weeks.

When you’re looking for how to cope with one though, there’s very little info. Furthermore, there is even less info about what a person or couple goes through.

I recently blogged about our experience with a miscarriage that we experienced last year on A Dash of Sparkle.

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In the podcast though, we discussed a bit more about how both Nick and I felt during and after the miscarriage.

As personal of an experience it is to go through, the lack of conversation about it has led to women/people going through this tragedy in silence in many instances. Only recently have more public figures (celebrities and such) come forth and admitted to having gone through one (or more).

I was lucky enough to follow some bloggers/vloggers who shared their experience and thoughts on the their personal situations, which provided me with information. It was still a very difficult time in our lives, however, no matter what we read.

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We hope us sharing our story and feelings connect with those in need in a positive way.

Don’t forget to please support the sponsor of the ATF podcast, The Hemp & Coffee Exchange by visiting their site, hempcoffeeexchange.com, and get 20% off your purchase by using the code ATF at checkout.

We always encourage you to reach out to us via email (elementaltampa@gmail.com) or on social media (FacebookInstagram or Twitter). Whatever your health questions or comment may be, we’d love to hear it. Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2#episodeGuid=82d09804b5168ddd1e91882bdb6cb393

Android: http://addictedtofitness.libsyn.com/leaky-gut-the-benefits-of-probiotics

Website: http://addictedtofitness.libsyn.com/coping-with-miscarriage

What’s On The Menu – How To Make A Sustainable Cup of Joe

Besides nutrition and exercise, coffee has to be the most popular subject matter on elementaltampa.com. I took a quick look and I’ve written 3 blog posts and recorded 3 Addicted to Fitness podcasts that discuss the benefits of my favorite beverage. This week’s menu spotlight will be yet another ode to one of my beloved coffee beverages.

If you listen to this week’s ATF podcast (episode link) you would have heard that we’ve been fortunate enough to partner with an awesome company called The Hemp & Coffee Exchange. THC_exchange produces a

Super coffee blend of intelligently sourced hemp seeds, hearts, and green coffee beans.

If that product description sounds familiar to our longtime followers, it’s because we interviewed the creators of The Hemp & Coffee Exchange earlier this year for an episode of ATF, which I encourage you all to go back and listen to (episode link). I learned from that interview that their hemp-coffee blend is not only delicious but offers more nutritional & environmental benefits than the coffee you can buy at the grocery store.

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Jeremy & Brett, creators of The Hemp & Coffee Exchange

The health benefits of coffee have been mentioned numerous times on this blog, but I think they always deserve repeating. Several of the positive health benefits associated with coffee consumption include:

  • Two or more cups of coffee could prevent alcohol induced cirrhosis by up to 66% (source)
  • Studies have shown that drinking coffee can result in a significant reduction in prostate cancer (source)
  • Studies have shown that the caffeine in coffee can improve performance in endurance events (source) FUN FACT: caffeine was considered a performance enhancing drug by the Olympic drug testing agency until 2004
  • Studies have linked coffee consumption to the reduction in the development of both Alzheimer’s disease and dementia (source)

THC_exchange uses high quality coffee beans, which they roast themselves, to produce their product, but the health benefits of this “sustainable super coffee blend” don’t stop there. The incorporation of hemp provides numerous important water-soluble nutrients like omega 3 & 6 fatty acids (specifically gamma-linolenic acid), amino acids and several important vitamins and minerals (source). The use of hemp is also important to another tenet held by the creators of THC_exchange, sustainability.

During our interview, THC_exchange creators told us that they believed that hemp could revitalize the United States agricultural industry. Not only is it a phenomenal cover crop, but it also re-introduces nutrients to the soil, takes minimal water & resources to maintain and has numerous industrial uses (e.g. livestock feed, textiles, building materials, etc.). Unfortunately mass production of non-psychoactive hemp is currently illegal in the United States, but products like THC_exchange coffee demonstrate its benefits and importance.

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All these nutritional & environmental benefits aren’t even the main reason why I love this hemp-coffee blend so much. I can say without hesitation that it is one of the most flavorful ground coffees I’ve ever had. You all know how much I love coffee. I post a coffee pic on social media almost every day!

If THC_exchange’s coffee tasted crappy, no amount of health or environmental benefits could make me drink it, let along recommend it to others. Both varieties of their hemp-coffee blends have unique flavor profiles and they even offer a no hemp, whole bean option for those who aren’t ready to add a little hemp to their morning coffee.

I encourage you to head to THC_exchange’s website (link) to learn more about their values and products. If this post has compelled you to try one of their hemp-coffee blends, please use the code “ATF” at checkout to get a 20% discount. Let me know what you think and please feel free to share a pic of your cup of THC_exchange coffee with us on social media (FacebookInstagram or Twitter).