Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Thu, 23 Nov 2017 19:00:02 +0000 en-US hourly 1 Happy Thanksgiving to You & Your Family! http://villagecoachfitness.com/happy-thanksgiving-to-you-your-family/ http://villagecoachfitness.com/happy-thanksgiving-to-you-your-family/#respond Thu, 23 Nov 2017 19:00:02 +0000 http://villagecoachfitness.com/?p=5411 I hope you are all set to dive into that yummy dinner later today! I wanted to share ways to boost your immunity for winter. If you are busy with cooking right now, you can revisit this email later 🙂​Winter is typically a refreshing time of year that many eagerly await. The colder temperatures, the […]

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I hope you are all set to dive into that yummy dinner later today! I wanted to share ways to boost your immunity for winter. If you are busy with cooking right now, you can revisit this email later 🙂

​Winter is typically a refreshing time of year that many eagerly await. The colder temperatures, the beautiful blankets of snow over the landscape, the festivities with family and friends, and the anticipation of a brand new year right around the corner. Along with all of these great things, colds and the flu are also rampant. It can often feel like germs surround you anywhere you go this time of year, but by boosting your immunity, you'll be less susceptible to catching those colds.

Here are a few of my favorite natural ways to boost my immunity during the colder months.

Eat harmoniously. Eating whole foods, especially locally-sourced ingredients, is best for maximum nutrients, flavor, and freshness. For big flavors that boost immunity, make sure you cook with immunity-strengthening items like garlic, onions, ginger, turmeric, and cayenne pepper.

Make sure you’re getting vitamins. Citrus, bell peppers, dark green vegetables, and berries are all excellent sources of vitamin C. Even with the cold weather, it's important to get outside in the sun for a few minutes each day. It’s a great way to get the vitamin D your body needs, and a few minutes of fresh air always boosts your mood and energy levels!

Stay hydrated. When our bodies are dehydrated, it’s much easier for us to become susceptible to illnesses. You can always add a wedge of lemon to give it more flavor, plus you’ll get more vitamin C -- a win-win.

Get those Z’s. In a society that tends to run themselves ragged, take the time to get your rest and rejuvenate. You’ll be less likely to get sick if you sleep 7 to 8 hours a night, even if you come into contact with the people that are battling an illness.

Get moving. Exercise is one of the best ways to benefit your body overall, but it also helps keep your immune system strong. Even if you only have time for a 10-minute walk after lunch, take it. It will help your body fight off illness.

No one likes getting sick so reduce your chances of being bed-ridden by being proactive about your health right now!

Check out these links to read more about my SUGAR REPAIR & 11 DAY CLEANSE to help keep you stay on track during the Holidays!


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November Spotlight of the Month! http://villagecoachfitness.com/november-spotlight-of-the-month/ http://villagecoachfitness.com/november-spotlight-of-the-month/#respond Wed, 15 Nov 2017 20:00:41 +0000 http://villagecoachfitness.com/?p=5394 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alicia Loc. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our November 2017 Spotlight Tribe Member: Admiring, Ambitious, and Strong; Alicia Loc! Alicia's Story:"I was […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Alicia Loc. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our November 2017 Spotlight Tribe Member: Admiring, Ambitious, and Strong; Alicia Loc!

Alicia's Story:

"I was born in Guatemala and moved to the United States in my early 20s. I have 3 children and 3 grandkids. They are my reason for everything I do. My mother and brothers live in Albuquerque, NM. My dad went to be with the Lord a few years ago. I work for Ross Distribution Centers and oversee their West Coast Training Department. I have been working for them for over 10 years. I also worked for Disney for 20 years, in the training and development field as well. Yes, leaving ‘Mickey’ was a hard decision to make but the right one."

​Did you play sports growing up?

"In Guatemala, I was on my school’s basketball and swimming teams. I also played the drums in our marching band…wow, I had forgotten about that. I loved playing drums. I think I was good at it but not so much at sports…but I certainly tried."

How did you first decide to start your fitness career?

"I have been a gym member for years. At one point I belonged to 3 gyms at the same time because of how much traveling I was doing for work and wanted to always have one available in the city I was in. I wasn’t seeing the results I wanted but I kept going anyways. I always found myself working out alone and not really knowing what the right thing to do was, but something is better than nothing and that kept me going."

How does working out make you feel?

"Working out makes me feel good and gives me a sense of accomplishment."

What are your fitness goals & how will you work towards them?

"The older I get, the more I need it and I can’t think of being without it. I would hurt myself more in the long run. My goal is to continue to attend bootcamp at least 3 times a week and if for whatever reason I don’t make it, I am committed to not making myself feel guilty about it but just re-focusing and continuing when I can. Guilt trips don’t help you get there."

What do you do to make sure you have time for your workouts?

"Now that I moved, I work out in the evenings vs. mornings, I make sure that I have everything I need with me before I leave home and also make sure that I don’t get ‘stuck’ in any meetings late in the day that will force me to cancel my class. Even when I’ve had long days and I don’t feel the energy, I commit to going because I know it will make me feel that much better afterwards. It never fails."

What kind of milestones have you accomplished & what were the results?

"This year I was able to run my very first 5K, Chocolate Run in San Diego…ouch, I still remember those hills!!! Since then, I have ran 3 more times. I never thought I would be able to do anything like that. Huge accomplishment for me. I have lost over 15 lbs and I’m working on toning and building strong muscles vs. losing weight."

What would you say to someone on the fence about joining the Village?

​"I would tell them to get off the fence and get on the Village side 'pronto!’ They will have no regrets. I talked my sister-in-law Maria and my niece Tatiana into joining with me and they got hooked on day one! They have thanked me for ‘influencing’ their decision. They have seen great results. Those two ladies are looking better and better every day. But it is not just about how you look but also how you feel and how you learn to make the right choices that will impact you the rest of your life. I cancelled my membership for the other 3 gyms I used to go to and only come to The Village now and I have seen much more results in one year here than I’ve seen in my entire life. Thank you to my great coaches!!!

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Indoor Workouts You Can Do When It’s Cold Outside http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/ http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/#respond Thu, 09 Nov 2017 19:00:09 +0000 http://villagecoachfitness.com/?p=5381        During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about […]

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       During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about indoor workouts to get us through the cold months. Depending on where you live in the world, you may still have a bit of time left for outdoor workouts before it’s too cold. But for those of you who are ready to start your indoor workouts, let’s go over some ideas!

HIIT Workouts

       HIIT stands for 'High Intensity Interval Training'. If you don’t want to commit to a gym membership, or you simply prefer working out at home as opposed to a gym, then you can always use your own home as a private fitness studio. There are plenty of HIIT workouts available on the internet that only require little time and little space. You could get away with working out a couple of times a week with sessions of 15 to 30 minutes. This is perfect when you are short on time but still want to see results. HIIT allows you to get in your cardio quickly, instead of spending 45 minutes-1 hour on that boring treadmill. 

Hit up the Gym

       For those of you who do live near a gym and prefer that atmosphere, it might be wise to get a gym membership for this part of the year. In the gym, the temperature is always right, you can replace running outside with running on a treadmill, take a yoga class, or you could work on your strength training. There are a lot of possibilities in the gym, and you can constantly switch up your workout without getting bored.

Visit the Local Indoor Pool

       If there is an indoor pool near where you live, you may want to pay it some visits in the colder months to come. Swimming is easy on the joints while still working your muscles and raising your heart rate. So, if your knees are sore from hitting the pavement one too many times, then swimming can be great to still be in good shape with a well-rested body when spring rolls around again.

Use YouTube to Your Advantage

       One of my favorite things about YouTube is the availability of free workouts. You can find pretty much any workout on YouTube -- Yoga, Pilates, Dance routine exercises, etc. It's a limitless option, so you're sure to find a workout that suits you!

Join The Transformation Village!

       Village Coach Fitness is a safe and fun place to workout! We take you from wherever you are in terms of your current ability and help you achieve your fitness goals. We offer Bootcamp, Team Training, & Personal Training. Here is a reason for you to give us a try! 

If you would like to acquire more information about our studio, please click HERE. 

Work on picking one of these options and sticking with it. The weather doesn't have to undermine your fitness habits -- it's usually as simple as making a small adjustment, such as this. Our famous Village exercise, “Dirty Bugs” looks easy but this movement will confuse your brain because you have to actually think about what you’re doing!

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Giving Yourself a Break is Healthy & Necessary http://villagecoachfitness.com/giving-yourself-a-break-is-healthy-necessary/ http://villagecoachfitness.com/giving-yourself-a-break-is-healthy-necessary/#respond Thu, 26 Oct 2017 18:00:56 +0000 http://villagecoachfitness.com/?p=5354 How to Keep a Slip-Up from De-Railing Your Health GoalsIt happens to us all -- you’ve been crushing your health goals, and things are going great. Until vacation rolls around, and the endless buffet on your cruise ship derails you...or so you think. We often feel shame afterward, and it’s common to let these “slip-ups” […]

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How to Keep a Slip-Up from De-Railing Your Health Goals


It happens to us all -- you’ve been crushing your health goals, and things are going great. Until vacation rolls around, and the endless buffet on your cruise ship derails you...or so you think. We often feel shame afterward, and it’s common to let these “slip-ups” demotivate us. The important piece of this puzzle is learning how not to let such a thing hinder you and how to find your motivation to jump back on track.


Here are a few of my favorite ways I do this in my own life…

Don’t use a slip-up as an excuse. When you have a cupcake that you have deemed forbidden to eat, an easy trap to fall into is turn it into a downward spiral. You feel as if you've already "messed up," so what's another cupcake, or three? This mindset often continues with the rest of your day -- you'll just turn it into a cheat day, you say. When you reason with yourself in this way, you can easily let one treat turn into an entire day or weekend of less than healthy eating choices. Don’t let one treat spoil your plans; bounce right back and choose to balance your decision with a very healthy lunch or an extra side of greens at dinner. Enjoy the cupcake, and move right along.


Observe and learn from your habits. Instead of seeing your slip-up as a failure, find the lesson in it. Often people tend to identify with the mistakes or successes they experience. I invite you to look at the slip-up and search for the reasons behind it. Dig deep to find what triggered you to make the choices you did, which can also lead to finding a way to prevent it from becoming a habit in the future. Sometimes a fresh gelato on vacation is just a necessity! But when habits creep in that derail your health plans on a regular basis, they are worth observing and learning from.


Seek out for support from others. Feeling supported and being motivated by others is a great way to breeze past your slip-ups and get back in the health game. That’s exactly what I do as a Health Coach, and I’d love to chat with you about how I can help you reach your health goals and not get derailed.

When you’ve used these tips, and given yourself the pep-talk that you need, then you’re ready to move on from the slip-up and continue on your health journey. Small slips will no longer sabotage your motivation. Having the wisdom to see it for what it is, not let it keep you from pursuing your goals, is the fuel that will keep you on track for many years to come.


That was me above when I went out of control and food became my short term solutions and got me all blown up to 209 Ibs. I have gained control of my health for the past 5 yrs and you could too!

Join our community Facebook Page HERE or sign up for more information HERE. 

 

 

 

 

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October Spotlight of the Month! http://villagecoachfitness.com/october-spotlight-of-the-month/ http://villagecoachfitness.com/october-spotlight-of-the-month/#respond Tue, 17 Oct 2017 22:30:51 +0000 http://villagecoachfitness.com/?p=5282 We're so excited to share with you the personal story about this  months' spotlight member of our tribe, Claudette Norris. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our October 2017 Spotlight Tribe Member: Enthusiastic, Commited, and Gracious; Claudette Norris!  Claudette's Story:     […]

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We're so excited to share with you the personal story about this  months' spotlight member of our tribe, Claudette Norris. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our October 2017 Spotlight Tribe Member: Enthusiastic, Commited, and Gracious; Claudette Norris! 

Claudette's Story: 

       "I was born on April 25th, 1953 in Sarasoto, Florida. As of August 31st, 2015 with thirty five wonderful years of service I retired from GTE/Verizon. I have been married to my precious husband David for thirty five years and we have two amazing adult daughters Raisha of Moreno Valley, CA and Alexandra Ellis of Lewisville, TX. I have two wonderful son-in-laws named Alban and Brian. I am a blessed woman. "

What are some of your interests?

       "Hobbies...hum where do I start? I am a retail therapist, which means I enjoy shopping! I find it both relaxing and rewarding. My husband and I can be found annually at most of the local jazz concerts. It is a fun time to reconnect with fellow jazz fans and of course meet new people.  I met fellow tribe member Tracie Radford at the Newport Jazz Festival." 

       "Aside from jazz, I am also a Deer Creek Red Hatter, and am involved in the Circle of Friends. This is a book club located in Moreno Valley, CA. I volunteer monthly in the Youth Ministry at my church Vine Life Christian Fellowship located in Riverside, CA. Lastly, I am a life member of the National Council of Negro Women in Moreno Valley, CA. As you can see, I love being active and assist whenever needed!"

Did you play any sports growing up?

       "Growing up I was not very good at sports. I was usually the last one to be picked for a team. "

What is your motivation to workout?

       "My motivation to workout are the long term benefits. I have always been active in something such as Walking 101, Cardio, and Zumba. However, Bootcamp at the Village Coach Fitness is where I believe I have found my niche!"

How does working out make you feel?

       "Working out makes me feel in control of my weight and health. No excuses. Just do it! Find what works for YOU and go out and do it."

What are your goals?

       "My goals are to continue with VCF and release (not lose, because I don't want to find them again) 10 to 15 more pounds."

What do you do to make sure you have time for your workouts?

       "I find time for my workouts by designating the right and realistic time that works for me."

What would you say to someone on the fence about joining the Village?

       "My advice to everyone is to find what works for YOU. Do it, make it apart of your everyday life and expect to see the results. Faith without work is dead. James 2:14"​

What milestones have you accomplished?

       "Lastly, my milestone has been that I truly found my niche. It is important to do YOU because "everyone else is taken". As a result of finding what works best for me, I have been wearing more white clothing than ever before...YEAH!!" 

We LOVE you Claudette! We're so grateful to have you apart of our village Tribe! Thank you for sharing your story with us all. ​

​If you're reading this and think you are ready to make a lifestyle change by joining our incredible group of people schedule an appointment today! 951-296-3546 Or e-mail support@villagecoachfitness.com for more info!

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My Favorite Autumn Foods That Naturally Ground You http://villagecoachfitness.com/my-favorite-autumn-foods-that-naturally-ground-you/ http://villagecoachfitness.com/my-favorite-autumn-foods-that-naturally-ground-you/#respond Sat, 14 Oct 2017 08:00:33 +0000 http://villagecoachfitness.com/?p=5306 Autumn Foods That Ground You        Autumn has arrived, and the busy back-to-school season that’s quickly met with the hustle and bustle of the holidays is among us.  If you’re anything like me, this last part of the year flies by in a wink.  Because of this, it can feel like a time where your […]

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Autumn Foods That Ground You

       Autumn has arrived, and the busy back-to-school season that’s quickly met with the hustle and bustle of the holidays is among us.  If you’re anything like me, this last part of the year flies by in a wink.  Because of this, it can feel like a time where your out of control schedule is controlling you.  You’re pulled in many different directions, and you just want to sit down for a second to catch a break.

One of the beautiful things about nature is that it knows.  It knows how insane this time of year gets and exactly what we need to find our way back to what we need from nature.  So many grounding foods become available this season, and it’s of our highest benefit to take advantage of them.  These foods can ground us and help us to re-balance when we are feeling out of control.

Here are a few of my favorites…

Pumpkin and squash

       These are two traditional autumn foods, but they’re also exactly what we should be eating to ground ourselves. When you want some sweetness in your meal, these are the ideal way to achieve that and a much better alternative to chemical-laden artificially sweetened items. So, use that pumpkin you carved out for Halloween to create a healthy meal with the next day, you will feel oh so healthy and grounded while enjoying a delicious pumpkin dish.

Root vegetables

       Vegetables that fall into this category are sweet potatoes, beets, carrots, turnips, garlic, and ginger. They add some great flavor to your meal and will make you feel rooted and grounded.  Interesting how that works, right?  Foods that grow as roots in the ground are naturally rooting and grounding to us.  Nature is amazing.

Naturally Fermented Foods

       Raw sauerkraut is perfect to add some sourness to your autumn meals, while also strengthening your gut health. Fermented foods don’t only make your meals taste great and assist with grounding you, but they also act as prebiotics and feed all the good bacteria in your gut. Some other naturally fermented food items include kimchi, kefir, kombucha, and pickles, to name a few.

Add on the proteins

       Finding healthy, high-quality protein sources will be of benefit to you this time of year.  Proteins that come from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect.  Hearty stews and soups are among the most popular food items this season, and that’s exactly why.  Are there any plant-based proteins you have meant to experiment with in the kitchen?  Now is a perfect time to be adventurous and try something new.

       Don’t pass up these delicious autumn foods that are not only enjoyable but beneficial to us in many ways.  Aside from eating foods that naturally ground you, there are other ways you can enjoy feeling grounded.  Being in nature has a natural grounding effect — so take a walk outside as often as possible to breathe in the crisp air and enjoy the colorful scenery.  Breathing exercises help with feeling more grounded, so focus on your breathing throughout the day and take note on if you’re breathing freely or holding your breath often.  When you notice you’re holding your breath, take a moment to practice a short breathing exercise.

Are you interested in joining our 5-Day Pumpkin Challenge using yummy recipes?

If  yes, then join our Facebook Page Here and then download the challenge recipes HERE!

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September 2017 Member Spotlight of the Month! http://villagecoachfitness.com/september-2017-member-spotlight-of-the-month/ http://villagecoachfitness.com/september-2017-member-spotlight-of-the-month/#respond Fri, 15 Sep 2017 19:00:37 +0000 http://villagecoachfitness.com/?p=5169 We're so exited to share with you the personal story about this months' spotlight member of our tribe, Tracie Radford. We love having her as apart of our tribe, her consistence with living a healthier and better lifestyle is contagious! Here is our September 2017 Spotlight Member: Motivated, Determined, Persevered; Tracie Radford!  Tracie's Story: ​   […]

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We're so exited to share with you the personal story about this months' spotlight member of our tribe, Tracie Radford. We love having her as apart of our tribe, her consistence with living a healthier and better lifestyle is contagious! Here is our September 2017 Spotlight Member: Motivated, Determined, Persevered; Tracie Radford! 

Tracie's Story: 

​       " I was born in Los Angeles, California and was raised primarily in Compton California. I'm the youngest of 8. I married my childhood sweet heart Willie Radford Jr. in 1987. We will celebrate 30 years of marriage this November. We have two sons, Quenton Radford (23) and Willie Radford III (24) which I'm very proud of, Willie III is a first year law student and Quenton is a Software Engineer." 

What is your passion?

​       " I'm a 25 year business owner of Make It Happen Hair Loss Clinic and Salon in Riverside, Ca. I've ALWAYS loved doing hair. Making people look good and feel better. I come from a family of stylist. My grandmother was one and my sister is a Cosmetologist. I also taught at Riverside Community College in the Cosmetology Department for over 6 years. I've been doing hair for a very long time and 4 years ago I added the hair loss specialty component to my business after searching for help for a client that began loosing her hair and not being able to find help for her. I trained under one of the leaders in the hair loss industry, David Salinger out of Sydney, Australia and opened up my clinic in hopes to help men, women and children with their hair loss or scalp problems. I thank God I've been able to help many regrow their hair and clear up scalp problems."

What do you do on your free time?

​       "I absolutely love spending time with my family and close friends. I have a large family; 7 siblings, 23 nieces and nephews, 30 great nieces and nephews and 5 great great nieces and nephews! We get together often. In the summer we get together monthly for Soul Food Sunday. We rotate to each other's homes enjoy good food, play games and have great fellowship. Most every year we have our annual Christmas Dinner most years my husband and I have been blessed to host it. I just love the smell of good food in the air and hearing the noise of the children laughing and playing. We all talk loud LOL so there are many conversations happening and lots of love being spread throughout our home. In my spare time I like to read, vacation, camp and go to the beach."

Visit HERE for more information about Tracie's business "Make It Happen Hair Loss Clinic and Salon"

Phone: 951-686-2921

Email: mihhairlossclinic@gmail.com

Website: www.activefollicles.com

What is your motivation to work out and how did you start your fitness career?

       "My motivation for working out is to live a long healthy life. I started this journey about a year ago when a friend invited me to be a part of the LBD challenge. Like I said I love hanging out with my close friends so when my sister friend Nicky asked me to do this with her I said ok let's do it. I'd already started eating better and lost 5 lbs mostly because I knew I was getting older, my body was changing, menopause was getting the best of me and I was the heaviest I'd ever been. I'd never worn clothes in double digits before. I had clothes in my closet ranging from size 4-10. It was time for me to get healthy. I'd always liked walking and did so regularly and ate fairly healthy but it was no longer enough to keep up with the changes my body was experiencing due to menopause so I knew I had to do something different. After the challenge I decided to continue working out at least 3 times a week which I do most weeks. I continue to eat healthy for the most part. Snacking is my weakness which I do give into sometimes but the good thing is I know how to get back on track when I fall off the wagon LOL"

How does working out make you feel?

       "I feel great! I've lost a total of 25 pounds. I go up or down 5 pounds here and there but I don't beat myself up about it. When needed, I detox and get back on track. My goal is to continue working out 3 times a week, to eat lots of fruits and vegetables along with chicken, fish or turkey. I'm not big on eating red meat. Drink lots of water and stay away from all the sugary snacks."

What would you say to someone on the fence about joining the village?

       "For anyone that's on the fence about joining the village I'd say give it a try! It's more than just working-out it's a group that cares for one another, holds each other accountable we do fun events together like 5k runs or family workout days or supporting the community food drive. Maybe do a trial and see how you like it before making a long term commitment. Our upcoming Little Black Dress challenge would be ideal for trying out the Village. I'm thankful for reaching my weight goal more than loosing the weight I feel so much better.​"

We LOVE you Tracie! We're so grateful to have you apart of our Village Tribe. Thank you for sharing your story with all of us.

If you're reading this and think you are ready to make a lifestyle change by joining our incredible group of people schedule an appointment today! Or e-mail support@villagecoachfitness.com for more info!

LITTLE BLACK DRESS 3.0 INFO

If you're interested in signing up for our Little Black Dress 6 week Transformation PROMO, please visit: villagefitnesspromo.com or Call/Text 951-296-2546​ for more information!

Starts September 25th, 2017!

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Raw vs. Cooked: Is Raw Really Better? http://villagecoachfitness.com/raw-vs-cooked-is-raw-really-better/ http://villagecoachfitness.com/raw-vs-cooked-is-raw-really-better/#respond Wed, 13 Sep 2017 14:00:34 +0000 http://villagecoachfitness.com/?p=5125 Raw vs. Cooked - Which Contains More Vitamins and Minerals?Let’s finally put an end to the debate of raw vs. cooked.Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn't that critical for most people.Where this can become a consideration is for vitamin and mineral […]

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Raw vs. Cooked - Which Contains More Vitamins and Minerals?

Let’s finally put an end to the debate of raw vs. cooked.

Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn't that critical for most people.

Where this can become a consideration is for vitamin and mineral deficiencies (or "insufficiencies"). These may be due to digestion or absorption issues, or avoidance of certain foods (due to allergies, intolerances, or choice).

And I'll tell you that the answer isn't as simple as "raw is always better" or "cooked is always better." As with most nutrition science, it depends on several factors. Some vitamins are destroyed in cooking, while others become easier to absorb (a.k.a. more "bioavailable").

Here is the skinny on vitamins and minerals in raw foods versus cooked foods.

Foods to eat raw

As a general rule, water soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are best eaten raw.

The reason why is two-fold.

First, when these nutrients are heated, they tend to degrade; this is from any heat, be it steaming, boiling, roasting, or frying. Vitamin C and the B vitamins are a bit more "delicate" and susceptible to heat than many other nutrients.

Of course, the obvious way to combat these nutrient losses is to eat foods high vitamin C and B vitamins in their raw form (like in an awesome salad) or to cook them for as short a time as possible (like quickly steaming or blanching).

Fun fact: Raw spinach can contain three times the amount of vitamin C as cooked spinach.

The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they're "water soluble." So, guess where the vitamins go when they're cooked in water? Yes, they're dissolved right into the water; this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well.

Of course, if you’re a savvy health nut, you’ll probably keep that liquid to use in your next soup or sauce to preserve those nutrients that are left after cooking. Just don’t overheat it or you may lose what you were aiming to keep.

But, how much loss are we talking about? Well, of course, it ranges but can go from as low as 15%, up to over 50%.

In short, the water soluble vitamins like vitamin C and the B vitamins degrade with heat and some of what's left over after they're heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as possible, and keep that cooking water to use in your next recipe.

Soaking nuts and seeds

Regarding raw nuts and seeds, it may be beneficial to soak them. Soaking nuts and seeds (for several hours at room temperature) allows some of the minerals to become "unlocked" from their chemical structure, so they're more absorbable.

Foods to eat cooked

Cooking certain orange and red “beta-carotene rich” veggies (e.g. tomatoes, carrots, & sweet potatoes) can help make this pre-vitamin A compound more absorbable.

Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots!

Of course, eating your fat-soluble vitamins with a bit of fat will help you to absorb more of them, so that’s one factor to consider.

One vegetable that’s best eaten both raw and cooked

Spinach!

And I’m not just saying this to get everyone to eat it any way possible (although, I would love for this to happen...unless you’re allergic, of course).

Spinach contains so many beneficial compounds that it's great eaten both raw and cooked.

Eating raw spinach preserves the water-soluble vitamins C & the B vitamins.

Eating spinach cooked allows the pre-vitamin A, as well as some of the minerals like iron to be better absorbed. Not to mention how much spinach reduces in size when it’s cooked, so it’s easier to eat way more cooked spinach than raw spinach.

Conclusion:

The old nutrition philosophy of making sure you get a lot of nutrient-dense whole foods into your diet holds true. Feel free to mix up how you eat them, whether you prefer raw or cooked just make sure you eat them.

Recipe (cooked spinach): Sauteed Spinach

Serves 4

2 teaspoons olive oil

2 cloves garlic

1 bag baby spinach leaves

1 dash salt

1 dash black pepper

Fresh lemon

1. In a large cast iron pan heat olive oil.

2. Add garlic and saute for 1 minute.

3. Add spinach, salt, pepper and toss with garlic and oil.

4. Cover pan and cook on low for about 2 minutes.

5. Saute cook spinach for another minute, stirring frequently, until all the spinach is wilted.

6. Squeeze fresh lemon juice on top.

Serve & enjoy!

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

References:

https://authoritynutrition.com/cooking-nutrient-content/

http://www.precisionnutrition.com/10-ways-to-get-the-most-nutrients

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The Truth About Artificial Sweeteners http://villagecoachfitness.com/the-truth-about-artificial-sweeteners/ http://villagecoachfitness.com/the-truth-about-artificial-sweeteners/#respond Wed, 30 Aug 2017 14:00:27 +0000 http://villagecoachfitness.com/?p=5113 The Truth Behind Artificial SweetenersYou probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few. Added sugar is hiding just about everywhere in the grocery store.Yes, ingesting refined sugar spikes your blood sugar and insulin, […]

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The Truth Behind Artificial Sweeteners

You probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few. Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great was artificial sweeteners.

The idea behind them is that you can still get the sweetness without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will...

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we'll specifically discuss "artificial sweeteners," which are synthetic chemicals where a tiny bit tastes very sweet.

They're also known as "non-nutritive sweeteners," and include things like:

● Saccharin (Sweet & Low),

● Acesulfame potassium,

● Aspartame (Equal & NutraSweet), and

● Sucralose (Splenda).

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don't. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn't.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don't apply equally to everyone, they do somehow seem ironic, don't they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

● Is it because people feel that they can eat cake because they’ve switched to diet soda?

● Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?

● Maybe artificial sweeteners increase our cravings for more (real) sweets?

● It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.

● Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.

● Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

Conclusion:

Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn't overly sweet. This way you're reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

Your body will thank you!

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

1 teaspoon matcha powder

1.5 cup almond milk, unsweetened

1-2 teaspoons maple syrup or honey (optional)

1. Heat almond milk and maple syrup/honey (if using) in a small pot.

2. Add matcha powder to cup.

3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.

4. Add rest of the milk to cup.

Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

References:

http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

https://authoritynutrition.com/artificial-sweeteners-blood-sugar-insulin/

http://www.precisionnutrition.com/research-review-splenda-is-it-safe

https://chriskresser.com/the-unbiased-truth-about-artificial-sweeteners/

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Is Coconut Oil Really Healthy? http://villagecoachfitness.com/is-coconut-oil-really-healthy/ http://villagecoachfitness.com/is-coconut-oil-really-healthy/#respond Wed, 16 Aug 2017 13:46:37 +0000 http://villagecoachfitness.com/?p=5094 The Coconut Oil Craze - Should I Jump on the Bandwagon Too?Yes you should (end of post).But what exactly is it about coconut oil that makes it so healthy? And which type is best?Let’s dive into some of the fascinating research and find out.Coconut oil is a special kind of fatCoconut oil is fat and […]

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The Coconut Oil Craze - Should I Jump on the Bandwagon Too?

Yes you should (end of post).

But what exactly is it about coconut oil that makes it so healthy? And which type is best?

Let’s dive into some of the fascinating research and find out.

Coconut oil is a special kind of fat

Coconut oil is fat and contains the same 9 calories per gram as other fats.

It is extracted from the "meat" of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.

The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.

And here’s why - Because not all calories or fats are created equal.

Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.

What makes MCTs unique is how your body metabolizes them; they're easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they're burned for fuel or converted into "ketones."

This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.

Coconut oil MCTs may help with fat loss

Coconut oil’s MCTs have been shown to have a few different fat loss benefits.

First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.

Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.

In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.

Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).

Just remember not to add coconut oil to your diet without reducing other fats and oils!

How much coconut oil should I eat?

Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.

You probably don’t need any more than that.

What kind of coconut oil is the best?

There are so many coconut oil options available in grocery stores these days

that it can make it difficult to know which is best.

I recommend you stay away from "refined" ones, and opt for "virgin" coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil's natural health-promoting antioxidants.

Pro Tip: Always (and I mean ALWAYS) avoid "hydrogenated" coconut oil. It can be a health nightmare because it contains the infamous "trans fats."

One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its "smoke point"). For virgin coconut oil, that temperature is 350F. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.

Conclusion:

Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.

Oh, and it tastes great too!

Recipe (Coconut Oil): Homemade Healthy Chocolate

Serves 12

⅓ cup coconut oil, melted

1 cup cocoa/cacao powder

4 tablespoons maple syrup

2 dashes salt

4 tablespoons slivered almonds

1. Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.

2. Stir in slivered almonds until evenly distributed.

3. Pour into an ice cube tray and freeze.

4. Store in fridge or freezer to avoid melting.

Serve & enjoy!

Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.

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