wellness

Addicted to Fitness Show Notes – Unicorn Food: Starbucks didn’t start the trend

Shannon here. I’m finally back this week bringing you the show notes for our newest, and certainly one of our more trendy episodes. This week we jumped on the trend of unicorn foods. But before we get into the multi-colored fun, we tackle a quick recap of the week’s training.

I proudly hit my modified training goals – 4 training days a week including 3 days on the Peloton cycle and a HIIT workout that focuses on legs, butt and back. Sometimes it’s the little victories that make your week.

I’ve also started sharing some of my yoga learnings and leading Nick through yoga training, starting with basic vinyasa flows focusing on proper alignment. We even quickly chatted about areas of yoga that I’m most interested in.

Nick had his first appointment with his new functional medicine doctor. No worries, there were no particular issues that inspired it, but rather a general search for knowledge about what was going on in his body.

Functional medicine is focused treating underlying causes of symptoms, not just the symptoms themselves. Nick’s doctor was very thorough in their initial appointment, even commenting on his low heart rate and making some… interesting samples requests. Chances are we’ll be talking about the results on an upcoming episode!

Now, onto the trendy talk – unicorn foods. The mystical food trend around rainbow colored foods that started on Instagram and has spread to brands across the world. Most recently, Starbucks jumped on the swirly color food item and they debuted a rather controversial product – the Unicorn Frappuccino.

Pictures of the concoction – pink and blue swirls of sugary blended ice complete with sprinkle topped whipped cream – appeared all over with a note that it would only be available for a limited time, so of course I had to pick one up for coworkers and I to sample.

Nick was not so inclined to try it and took a very adverse position to the whole thing, somewhat outraged that a ridiculous cup of sugary iced syrup could get so much attention. Nick even quoted a line from his man crush, Anthony Bourdain about his hate for Starbucks’ Unicorn Frappuccino.

Granted he was fairly unaware of the whole unicorn food trend anyways. It wasn’t until I reminded him of the viral sensation that was the Squatty Potty video in which an animated unicorn pooped out rainbow soft serve.

So where’s the health/fitness hook, right? Well, we dive into the nutrition facts of this particular item and it rocks some particularly lengthy amounts of flavorings and sugar. And amidst the laundry list of ingredients, Nick was most scandalized that there was NO COFFEE IN IT at all. There was a scary combination of fat (16g) and sugar (58g) in a grande (medium) though.

The most shocking part? The Unicorn Frappuccino is not the worst offender on their menu. Most of the frappuccinos are just as bad on the nutrition side. This led us to talking about how Starbucks, which has quickly jumped in to compete with fast-food restaurants, doesn’t always boast the best food options. It’s really just the straight coffee that isn’t too terrible.

In the end, the responsibility of keeping a healthy balance comes down to us (the customers) making the right decisions. So be sure you take a peak at what’s in your food and try to keep a good balance if you partake in even the trendy foods.

Finally, we recapped some of the listener responses from our previous episode – when do you listen to the podcast – and the most common response seems to be while commuting. So thank you to EVERYONE who is listening, whenever and wherever.

Podcast pic 5-1

This week, let us know if you’re a trendy food or just unicorn food lover!

As always please send any and all feedback to elementaltampa@gmail.com or drop us a line on social media. Have a healthy and balanced week!

Links to this week’s episodes:

iTunes: https://itunes.apple.com/us/podcast/unicorn-food-starbucks-didnt-start-the-trend/id1121420986?i=1000384951994&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/unicorn-food-starbucks-arent-the-only-offenders

What’s on the Menu – Expiration dates need not apply

I’m a huge Anthony Bourdain fan. I know I’ve said it before, but he is my man crush. He’s a badass chef, a killer writer and trains jiu-jitsu nonstop. Besides the decades of substance abuse, I’d definitely want to be him if I could switch bodies for a day. One of the main reason I want Bourdain’s life is he gets to travel the world and eat unique and sometimes unusual cuisine. One such trip, which was documented on this CNN show Parts Unknown, took him to Denmark and the “science bunker” of the often #1 rated restaurant in the world, Noma. There he got to taste numerous food items in various stages of fermentation. Fortunately for us, we don’t have to travel to Denmark to reap the benefits of fermented foods.

Inside the Noma Science Bunker (pic courtesy of eater.com)

Fermented foods are all the rage nowadays. You can find them at grocery stores, farmers markets and juice bars. You can even find them at baseball stadiums. You may have several fermented foods in your fridge and not even know it. Common fermented foods include: yogurt, miso, sauerkraut, natto and kimchi, which is today’s menu spotlight.

The nutritional value of the vegetables used to make Kimchi are actually enhanced due to the fermentation process. The primary bacteria responsible for Kimchi’s fermentation, Lactobacillus plantarum, not only increases the numerous vitamins and minerals contained in the vegetables, it also increases important bioactive compounds like thiocyanate and glucosinolate. These compounds have been linked to possible treatments for various health conditions such as cancer, obesity and atherosclerosis just to name a few. Kimchi also happens to be a natural probiotic that promotes proper gut health (source). Sounds like a miracle food right? I think it is and what’s even more amazing is that you can make this miracle food at home for next to nothing.

Making homemade kimchi is so ridiculously easy that I’m pissed at myself that I haven’t done it yet. The only supplies you’ll probably need to invest in are several glass mason jars with screw on lids. Other than that it’s just vegetables and spices. Check out the video below to see how easy it is to prepare (sorry for the commerical).

If you already make your own homemade kimchi, let us know about your recipe. We’d love to share a pic of your delicious fermented veggies on our social media channels. Feel free to send any and all feedback to elementaltampa@gmail.com or reach out to us on social media. We’re not afraid to “fanboy” over the greatness of kimchi in a public forum.

Addicted to Fitness Show Notes – From the Vault: Active Key West Trip & Cricket Protein Bar Review

A year ago this week, Shannon and I were hosting numerous events in preparation for our wedding on April 29th. To commemorate that event, I figured I’d reach back into the ETT Wrap Show vault for our first podcast as husband and wife. Even though we start this throwback episode off discussing our wedding day, we quickly turn the conversation to health and fitness with a recap of our extremely active honeymoon in Key West.

Bikes were are preferred mode of transportation while in Key West

All you avid Addicted to Fitness listeners know that Shannon and I aren’t ones to just lie around on vacation, and our honeymoon was no exception. We decided to rent bikes instead of a car while in Key West. This choice allowed us to stay active and explore lesser seen parts of the city. I also got a nice long run in from our hotel to the Southernmost Point, which was necessary because I was about to participate in the Mud Endeavor obstacle course race with several other ETT members. You can click here to check out another throwback episode about our performance at the Mud Endeavor.

Image courtesy of the Exo Cricket Protein Bars Instagram Page

After discussing our upcoming mudrun and the possibility of me completing an Ironman triathlon, the episode quickly transitions to Shannon taste testing a very unique protein bar. Fans of the podcast have probably heard my former cohost, Tyler, and I taste test Exo Cricket Flour Protein bars (episode link), but I was still waiting to get Shannon’s first impression. I hate to spoil it for you guys but Shannon wasn’t grossed out by the bars made with ground up crickets. It didn’t come as much of a surprise to me being that the first 4 ingredients were almonds, dates, coconut and honey. Click here to learn more about this sustainable protein bar.

Image created with photo courtesy of Jonathan Fanning

Hopefully you all enjoyed this throwback episode and don’t worry, Shannon and I will be back with a brand new episode next week. We also have a couple interview episodes coming your way so make sure you subscribe to the podcast if you haven’t done so already and please share Addicted to Fitness with a friend.

We’ve already received some feedback from the “homework” we gave you listeners on last week’s show (click here if you missed it), but we’d still love to know what time during the week you reserve for listening to Addicted to Fitness. Please send any and all feedback to elementaltampa@gmail.com or drop us a line on social media. Thanks for helping us set another download record this month. Stay healthy this week peeps!

Links to this week’s episodes

iTunes: https://itunes.apple.com/us/podcast/from-vault-active-key-west-trip-cricket-protein-bar/id1121420986?i=1000384709561&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/from-the-vault-active-honeymoon-shannons-cricket-protein-bar-taste-test

What’s on the Menu – Looks like Popeye was Right

I had a stout aversion to any green vegetables growing up. I don’t know if it’s a phase all kids go through, but the idea of eating peas, broccoli or kale made me physically ill. My parents gave up trying to incorporate green veggies into my diet after an unfortunate “messy” situation at the kitchen table. Those scarring experiences are probably why my parents, and other relatives, are still astonished when they see me pile green veggies on my plate nowadays.

One such green veggie that seems to make it into my diet on a daily basis is spinach. To be honest with you, I actually have to limit how much spinach I eat. It’s not because I’m prone to kidney stones, which the oxalates in spinach can contribute to, it’s because Shannon and I eat so much that we’d have to buy a new container multiple times a week. If you listened to this week’s Addicted to Fitness (episode link) you’d know that we buy it organically grown since the conventionally grown version contains high pesticide levels. I’d hate to go broke over spinach, but its health benefits are so prolific that its worth spending a little extra cash.

Spinach4

I’m sure you’ve heard some of the major health benefits that spinach provides: high in numerous water & fat soluble vitamins (K, A, B6, Folate), minerals (magnesium, copper, iron) and fiber. What you may not be aware of are the potential health benefits of its “lesser” known micronutrients.

Spinach happens to be one of the richest sources of chlorophyll (substance that makes it green) on the planet, which means it’s also one of the richest sources of thylakoids. Recent research using spinach extract containing high levels of thylakoids has been shown to delay stomach emptying, decrease levels of hunger-related hormones and increase levels of satiety-related hormones. This research suggests that spinach extracts may be a viable treatment method for obesity and type 2 diabetes (source). In addition to its numerous health benefits, the mild taste of spinach makes it a welcome addition to a variety of dishes.

Spinach smoothie

Naturally I incorporate spinach into any salad I make, but the one meal that I always add spinach to that may come as a surprise to some is my homemade smoothie. Vegetable and fruit smoothies are a great way to add more dark leafy greens into your diet. My go-to recipe includes:

A big handful of spinach
1/3 cup of blueberries
1/3 cup of strawberries
3 tbsp of Collagen Hydrolysate protein powder
2 tsp of cinnamon & turmeric

I don’t think I’ve found a dish that I wouldn’t add spinach too. Even though I haven’t tried it in a dessert, I’m certain I wouldn’t turn down a bowl of spinach ice cream. Please feel free to share your favorite spinach recipe in the comment section below or email them to us at elementaltampa@gmail.com. You can also share pics of your delicious spinach meals on our Facebook page. Click here and post away!

Addicted to Fitness Show Notes – Two Big Struggles: Allergies & Pesticide Contamination

Shannon and I recorded this week’s Addicted to Fitness a little earlier in the week than normal, which means we didn’t have a tremendous amount of training to recap. I was fortunate enough receive a Stick Mobility training session from Shawn at Tampa Strength. If you are unfamiliar with Stick Mobility, it’s an innovative exercise modality that uses pliable “sticks” of varying length to simultaneously build strength, improve mobility and increase muscle activation. Click here to learn more about this all-inclusive form of exercise

Follow Stick Mobility on Instagram to see more exercises

Shannon didn’t have a lot to report during our training recap, but she did participate in a very important health related event this past week. If you’ve listen to the podcast in the past 3 months, you may have noticed Shannon frequently battling congestion. She finally came to the realization that her frequent “colds” may be the result of environmental allergies. Fortunately, her mother is a practitioner of a non-invasive form of allergy testing known as Namburdripad’s Allergy Elimination Testing (NAET). NAET uses muscle testing to determine the body’s response to a specific allergen (click here to learn more). Shannon’s test determined that she has sensitivities to trees, weeds and grass which are all in full BLOOM right now in Florida.

I recount my own experiences with allergy testing and I can tell you that they were the exact OPPOSITE of non-invasive. Shot, after shot, after shot. My arm would look like a dart board after an allergy test. When I got my final allergy test as a pre-teen, they ditched the single needle approach for a board with at least 16 needle-like attachments that they laid on my BACK, which allowed them to measure my body’s reaction to multiple allergens all at once. If I had to do it again, I think I’d rather live with the allergy than go through those tests again. However, I didn’t have severe allergies like the one nowadays that can ground a plane.

Shannon and certain plants now have a love-hate relationship

Both Shannon and I feel as if peanuts are public enemy number one when it comes to allergies. We don’t have children, but we’ve already heard stories about schools being “no nut” zones and/or airlines having to offer “nut free” flights. Shannon and I give a quick synopsis of the 2017 recommendations to prevent peanut allergies from the National Institutes of Health (NIH). The NIH guidelines state that early exposure may help prevent severe peanut allergies from developing (click here for the NIH press release). After our peanut discussion, Shannon and I move onto another issue that I’m sure parents are concerned with in regards to its effect on their children’s health.

Numerous studies have linked the consumption of foods high in pesticide concentrations to adverse health problems. Shannon and I discuss one tool that can help consumers avoid these health risks. Every year, the Environmental Working Group (EWG) puts out lists of the “dirtiest” and “cleanest” produce in regards to pesticide contamination. According to their website (link), the EWG is a non-partisan environmental group that acquires their pesticide data from tests performed by the Food and Drug Administration (FDA) and United States Department of Agriculture (USDA). We go over both lists in their entirety in the episode but if you want a quick sample from both: Dirty: 1) Strawberries 2) Spinach 3) Nectarines; Clean: 1) Sweet Corn 2) Avocados 3) Pineapple. Hopefully this information helps you make the healthiest decisions possible when it comes to picking out produce.

Podcast pic 4-17

We love providing you all with helpful health & fitness information on a weekly basis and judging by our download numbers, you all love hearing it. We actually have a little homework for you all this week. We’d like to know when your favorite time to listen to the Addicted to Fitness podcast is. Do you listen while commuting to work? Sitting on the spin bike? Walking the dog? Whatever time, place or activity you’ve reserved for the podcast, we want to know about it. Feel free to send your responses to elementaltampa@gmail.com or send us a message on any of our social channels. We’d love to hear from you all.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/two-big-struggles-allergies-pesticide-contamination/id1121420986?i=1000384465001&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/two-big-struggles-allergies-pesticide-contamination

Addicted to Fitness Show Notes – Crutch Foods & How To Avoid Them

We were working late again on this week’s podcast, which is pretty evident straight off the bat as poor annunciation (listen for the excellent “recrap” instead of “recap” moment) led to some pretty funny moments amidst our discussions.

Our first point was serious praise for all you listeners who have truly stepped up in the recent weeks and are leading the podcast to some exciting milestones. Keep up the sharing and listening as we work to make the podcast better than ever!

In our look back on our past week of training, Nick called out his most recent accomplishment – taking his first barre class at Pure Barre in South Tampa. You’ll be hearing more about this experience in the future, but for now here’s a little taste…

I’ve never felt so uncomfortable at a bar

Meanwhile, I got back on the Peloton cycle and had to make some decisions of my own, reevaluating my fitness goals and identifying the changes I needed to make. We’ll go into it more in the future, especially the SMART (Specific, Measurable, Attainable, Realistic, Timely) parameters that you can use to set successful goals.

One of the biggest areas of health and fitness goal setting is diet, which brings us to this week’s main podcast topic – Crutch Foods.

Any of these items your crutch food?

The first question we seek to answer is what is a crutch food?

Nick’s definition of crutch food included more of an emotional aspect = food that elicits a pleasurable feeling, or rather comfort foods.

My definition focused more on it being the habitual use of comfort foods so that it becomes an unconscious addition to almost every one of your meals. You don’t eat the food item for its nutritional value, but rather it takes over as a reliant go-to.

For me, my recent crutch food was an old friend/foe – breads and carbs – but I have also used cheese and dairy as a crutch food in the past, thus the reason I was a vegan at one point in time.

Nick’s crutch food is coffee. Though he’s not currently drinking an unhealthy amount he drinks it regardless of whether he needs the benefits it provides or not. It has become something he leans on, like a crutch.

A diet of whole & seasonal ingredients can lead to better health

This brings us to how do you shake or avoid crutch foods.

Though it may come as a surprise, a great resource recently came out in the April 2017 issue of Martha Stewart Living. Since Nick is as big of a Marth Stewart fan as I am (which we have a good laugh about – though he denies just how much he loves her), we talk through the article “The New Way to Eat” and the 12 principles it outlines to put the focus back on whole, seasonal foods.

The 12 Principles:

Expand Your Food Horizons – be adventurous and explore different types of whole foods; incorporate more in your diet
Get Satisfaction – Remove distractions while eating to fully ensure your focus is where it should be
Let Things Simmer – Embrace some crockpot-style cooking to capitalize on the benefits
Be Smart About Starch – Carbs aren’t the devil and some like starches can be a smart part of your diet
See Seafood Differently – Get some of the original smart food: seafood (avoid large predatory fish – high in mercury)
Wine is Fine – Studies show that some wine, especially the antioxidant-rich dark reds, can have some added benefits in moderation
Go for Full-Fat – Though some can’t handle dairy, those who can, will see benefits from full-fat dairy which is actually easier for our bodies to digest than processed, low-fat versions
Fill Up On Fiber – Fresh produce has more than vitamins; it’s loaded with fiber which is vital to our digestion
Finish Strong – Use herbs as a way to pack a tasty and satisfying punch to your meals
Eat Sweets with Intention – A zero-tolerance policy doesn’t work when it comes to desserts so indulge wisely with the utmost intention on enjoying quality in your sweet treats.
Take the Spice Route – Spices pack more than a punch of flavor, some have incredible anti-inflammatory and brain-benefiting powers, so use them when you can
Lock It In For Life – Focus on real food, not just for a day, but every day to create lasting impact

Nick and I break down each of the principles and talk about how they can be used to formulate a good diet and strong lifestyle. Many of the principles are ones we already subscribe to, but it’s easy to forget just how important healthy eating is. The article provides an important reminder.

Podcast Pic 3-27

Thanks again for making March our best month yet. Keep listening and sharing the podcast and if you have time please give us a rating and review in iTunes. Be sure to keep connected with us and feel free to send any feedback via our social channels or email elementaltampa@gmail.com.

Links for this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/crutch-foods-how-to-avoid-them/id1121420986?i=1000383159057&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/crutch-foods-how-to-avoid-them

Addicted to Fitness Show Notes – Our Holiday Gift Guide

Notes by Shannon.

No doubt, all of you put a “new episode of the Addicted to Fitness podcast” on your holiday wishlist, but the good news is you don’t have to wait until the 25th to unwrap that particular present!

We have a special Holiday-themed episode which includes Nick and I sharing some of our favorite Christmas memories (the heartwarming and the funny). I’m sure you all can relate to one or the other!

Plus, you will get a sneak ~~peek~~ listen into a future podcast topic this week, as we visited a local cryotherapy center with a group of brave souls from ETT, and quite literally chilled out together. Nick hosted an interview with the owner and got the group’s reaction post cryo-session, which we’ll be bringing to you after the new year.

Shannon and I at US Cryo Tampa

If you’re interested in learning more about cryotherapy in the meantime, listen to our past episode which documents Nick’s first-ever experience with this innovative form of therapy.

The second part of our episode goes into our holiday gift guide for the fitness fanatic in your life. Don’t worry, we’re sharing gift ideas that are also perfect last minute finds – no need to fret about an item not shipping in time!

Nick’s gift suggestions:

Jump Rope – Inexpensive, easy-to-find and an amazing workout on the road or at home.
Resistance bands – Portable and challenging, but simple to use.
An Audible membership – Quick and extremely handy for those looking to learn new health info on-the-go.

Shannon’s gift picks:

Fabletics Gift Card – Who doesn’t always need new workout clothes, especially stylish ones?
Cryo session – Give the gift of recovery!
Socks – The best gift you never thought of, but everyone needs, especially for working out.

I share more ideas in a recent post over on my blog.

Regardless of whether you’re traveling or staying home for the holiday, we’re going to be doing a little extra something special for you – the first ETT Facebook Live! Tune in on the ETT Facebook page on December 26th at 11:00 a.m. EST for a HIIT workout to kick your butt in gear after the holiday weekend.

That’s right! You’ll get a live-stream of Nick and I, plus an awesome workout all in one!

Mark your calendars.

Meanwhile, if you have a topic or interview that you want to hear us discuss in a future podcast, send us an email – elementaltampa@gmail.com – or give us a shout on our social channels.

Addicted to Fitness is now a 5 star rated podcast in the iTunes store and it’s all thanks to you. We so appreciate all your support and don’t forget to keep the feedback coming either on Facebook or by leaving a review in the iTunes store. Thanks again for listening and have a happy and healthy holiday!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-holiday-fitness-gift-guide/id1121420986?i=1000379106952&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-holiday-fitness-gift-guide

The Day Has Arrived

OH HAPPY DAY! The new podcast from ETT will premiere this Monday (6/13) on iTunes and Google Play. We have several great debut episodes for you including an interview with celebrity fitness trainer Vinnie Tortorich. Make sure to check back here Monday morning for the link to the Addicted to Fitness Podcast.

	What’s on the… on What’s On The Menu…
	Addicted to Fitness… on What’s on the Menu…
	Addicted to Fitness… on Addicted to Fitness Show Notes…
	Addicted to Fitness… on Addicted to Fitness Show Notes…
	Addicted to Fitness… on Addicted to Fitness Show Notes…