Does drinking raw egg whites really work?

The human body cannot completely and safely digest a raw egg white and also poses the threat of Salmonella. Avidin, which is found in raw egg whites, blocks the uptake of Vitamin B6 (Biotin) causing a vitamin deficiency. You must cook the egg white to neutralize the Avidin and allow your body to safely digest the protein and utilize all its Amino acids.

For those looking to get the convenience of drinking egg whites, without the digestive and health disadvantages, Egg Whites International makes a 100% natural pure egg white liquid protein that is pasteurized and salmonella tested, USDA approved and kosher. The filtering process makes it very easy to drink and mix. The drink is 100% bioavailable which means your body uses all of the protein that you take as opposed to whey proteins which only reaches 70-80% bioavailability. 

Power up your brain with diet and exercise

Throughout your life, your neural networks are constantly rewiring themselves in response to your diet, exercise, work, and social habits. I will talk of some ways that you can tap into this ability of your brain to change its own structure and function through exercise and diet in order to achieve peak mental fitness.

• Forty minutes of aerobic training 3 times a week can increase the size of the hippocampus (lobe in the brain) by 2 percent, which will lead in improvements in memory.

• Sixty minutes of strength training 3 times a week can help improve short and long term memory performance and attention as you age.

• High-intensity intervals or resistance training spikes your levels of healthy brain hormones by releasing a protein called brain-derived neurotrophic factor (BDNF). Two 30-minute sessions a week is enough.

• Your brain uses up an abundance of fuel, so to keep it working properly you need to eat heart-healthy foods such as lean protein, good fats, whole grains, and antioxidant-rich fruits and vegetables.

In order to keep your brain "fit" you must exercise at least 3 days a week intensely. This includes weight training and cardio. Also you must have a balanced and healthy diet, eating every 2-3 hours.

Health Benefits of Hibiscus Tea

Hibiscus has many positive effects on the body. It is a diuretic which helps to reduce bloating and lower blood pressure, especially in mild to moderate hypertension patients. Studies prove it to be as effective as the anti hypertension drug Captopril. When patients drank two cups a day for a month, their systolic blood pressure lowered. It also contains bioflavonoids which lowers cholesterol, improves body circulation and protects cells from free radical damage. Hibiscus contains the electrolyte potassium, calcium and vitamin C which help raise the body's immune system. It also contains antioxidants which provides cardiovascular and overall health benefits. Antioxidants are helpful in flushing out fat, and protect the heart and blood vessels from damage.

If one is looking to lose weight, manage their blood pressure and cholesterol, or simply live a healthier life, Hibiscus tea is an affordable, great tasting way to do so!

Functional Training

Functional movements integrate all major muscle groups from head to toe. They do not require heavy, expensive machines, and can be performed almost anywhere. Some of the many tools used in functional training are, single-leg exercises, Swiss balls, and BOSU balls. These tools offer a proprioceptively enriched (unstable) environment and doing exercises in an unstable environment forces the body to recruit more muscles to stabilize itself, and thus, muscular coordination is enhanced. The use of machines further restricts the movement in an effort to isolate a muscle, however humans rarely move one muscle at a time along a single plane. Everyone uses functional movements in everyday life. Activities such as walking upstairs, carrying groceries, picking up dropped keys, carrying children, crossing the street or getting out of a parked car are all examples of this type of movement. Most orthopedic injuries occur while people are performing the normal activities of daily living outside the gym, so it is important to strengthen these muscle groups.

Riceworks snacks!

Recently I stumbled upon a delicious and healthy snack by Riceworks. They produce gourmet brown rice chips with 5 different flavor options.


The following are all the nutritional benefits:


- Excellent Source of Carbohydrates

- Good Source of Energy

- Low Fat (Especially Saturated)

- Low Salt

- No Cholesterol

- Heart Healthy

- Low Sugar

- No Gluten

- No Additives

- No Preservatives


Riceworks is available at most grocery stores including Whole Foods, Kroger, Walmart, Costco, etc. Instead of grabbing a bag of Lays potato chips, go for the healthy, savory brown rice snacks!

Oatmeal pancakes

The best breakfast is one that has enough fiber and protein to keep you full until your next meal. Oatmeal and egg whites are at the top of the list.


The following is a recipe using these two main ingredients:

• 1 cup of oatmeal
• 6 Egg whites
• 1 Tsp of ground cinnamon
• 1 Tsp of Stevia (calorie-free sweetener)

Mix all the ingredients in a bowl, spray non-stick cooking oil on the pan, and pour the batter. Wait for one side to harden before flipping the pancake over and in minutes you will have a delicious and well-balanced morning meal.

Importance of Sleep

According to the National Commission on Sleep Disorders Research, at least 40 million Americans suffer from chronic, long-term sleep disorders and another 20 to 30 million experience occasional sleep problems. Chronic sleep loss can contribute to health problems such as weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite. Other side-affects include high blood pressure, and a decrease in the immune system’s power.


Today more and more people are getting less than 6 hours of sleep when in fact they need 8 or 9. Making sure you get enough sleep at night will help to prevent sickness and daytime disfunction. 

Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases but your daytime habits, sleep routine, and physical health also play a role. 

Changing bad habits can cure your insomnia or sleeping problems:

• Cut back on caffeine products, especially in the afternoon/night
• Drinking alcohol or smoking before bed interrupts sleep
• Taking naps during the day makes it hard to sleep at night
• Try to have a regular sleep schedule
• Stay away from big meals at night because your digesting may keep you up  

Ketosis

When people eat less carbohydrates, the body turns to fat for energy. This is called Ketosis. In order to "trick" the body into burning fat for energy, one must take in very few carbohydrates for approximately 2-3 days straight, and then consume moderate carbs on the following day.

On the low-carb days one will only need about half of a cup of oatmeal for breakfast and a 6-8 ounce sweet potato for lunch. The rest of the day will consist of eating lots of protein and veggies. Egg whites, chicken and fish is the best forms of protein. While on a low-carb diet, drink lots of water and eat plenty of fiber and healthy fats such as flax seeds, olive/sunflower oils, almond butter, etc. 

On the moderate carb day, one should consume small amounts of carbs throughout the entire day.

It is good to cut carbs out every night at around 6-7 pm, because the access carbs will turn into sugar, which will turn in to fat. If one would like to measure the amount of fat loss during ketosis, Ketostix is used to test urine for ketones, or fatty acids.

Food for Life

Food for Life is the most healthy alternative to breads and pastas. Different from other breads, Food for Life sprout all of the grains prior to using them in their products. During the sprouting process, enzymes are released from the grain making it a living, nutrient-rich, food. The products are certified organic, which means they are grown without pesticides or chemicals, have easily digestible gluten, and made without flour. Instead of going for that white enriched bread, next time look for Food for Life's products and experience the "live grain difference"

Late night snack ideas

All of us experience late night hunger. Instead of reaching for the chips or ice cream, here are some healthy options when the urge comes to eat late at night. Try a cup of non-fat yogurt, or dried fruits such as sweet prunes which contain a lot of fiber, potassium and magnesium. A handful of nuts or almonds can also be useful to curb your appetite and this snack promotes production of serotonin in the brain which helps relax your body and mind. Remember to keep your carbohydrate, sugar and fat intake low starting in the evening time, especially if your goal is weight loss. Go for the snacks that are high in protein!

Cardio tips

What is the best workout to burn the most calories?
The more muscle you use the more calories you burn. Activities that burn the most calories are ones that recruit the most muscle groups. For example, jogging, which includes arm, leg and core muscle groups, will burn more calories than cycling, which involves mostly legs.

Is the number of calories stated on cardio machines that you've burned accurate?
The cardio equipment gives a very rough estimate for the average population. The number of calories you burn in a workout is dependent on a number of variables, including body size, weight, composition, gender, and age. Body weight is among the most common used for estimates. If a machine asks for your weight, then it is likely to give a reasonably accurate estimate. The more information on body composition you need to enter, the more accurate it is likely to be.

If your new or returning to the gym...

If you are new to the gym, or have been out of the gym for a long period of time you should take these precautions:


Check with your doctor before starting any physical activity especially if you are over the age of 35, have not been active for a long time, smoke, or have any medical condition.


Follow these phases during your workout:

• Warm-up - Get your heart rate up with a light 5-10 minute cardio or exercise
• Foam roll & Stretch - Hold the stretch for at least 20-30 seconds
• Exercise - Begin with core then resistance training program
• Cool-down - Bring your heart rate down
• Foam roll & Stretch - Hold the stretch for at least 20-30 seconds

You should immediately stop exercising if you feel light headed, fainting, or cold sweat! Take a day of rest in between your resistance training regimen. Cardio can be done everyday but if you have been out for a long time you should consider a day of rest in between.

Importance of hydration

Every cell, tissue and organ in your body needs water to function correctly. It is required in basic bodily functions such as regulating blood pressure and body temperature, hydration and digestion. Unfortunately most people don't properly hydrate themselves. 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even mild dehydration will slow down one's metabolism and decrease your mental acuity by as much as 30%. The recommended amount of daily water intake is ten 8-ounce cups. To ensure that you are getting the proper amount of water, do what works best for you. Try keeping a cup by the water dispenser and filling it up periodically or even pre-measuring your daily water in a container.

Nutritional Yeast

Yeast, believe it or not, is a valuable nutritional supplement as it contains high levels of protein and vitamins. It contains 18 Amino Acids making it a complete protein, as well as 15 different minerals and is rich in B-complex vitamins. Nutritional yeast is a non-active form of yeast that you can use in a number of ways in the kitchen and it creates a delicious nutty, cheesy flavor. Add it to salads, casseroles, soups, popcorn, crackers and dips to experience all of its great health benefits. 

Foam rolling

Many people today live more sedentary lives than before. Often they will sit at work for long periods of time and then get home and do the same thing. Among many other negative side effects, this lack of exercise cause muscles to become tight or imbalanced. These alterations of muscle lengths put the muscles and joints at risk for injury. Foam rolling, or self-myofascial release is a great way to even out these muscle imbalances. When using the foam roller, slowly roll on the muscle and slightly rotate back-and-forth until you find a tender area and then hold it until the pressure releases. There are different densities of rollers so if your experiencing pain while rolling, go for a softer one. It should not hurt too badly. For a list of rolling techniques, check out the link and get started! Videos will be up soon.


http://www.bodyspex.com/Exercises.aspx?ExerciseArticleID=11

Fad diets never work

A fad diet is a diet that promises quick and drastic weight loss by simply taking a supplement or excessively changing one's diet. Most of these diets are very low in carbohydrates and put one at risk for diseases. On top of the health risks, the weight loss is not permanent. As soon as the person finishes the diet they start gaining the weight back. The key to permanently cut the weight is to expend more calories than one consumes daily, resulting in a calorie deficit. For success, think lifestyle change. Eat a balanced diet without excesses and exercise regularly, at least three times a week. This way you will lose weight naturally, stay healthy, and obtain permanent results.

Surprise your body with new exercises

Among the common misconceptions of weight training, another one is that repetitive exercises will result in the desired benefits. The truth is that performing the same exercises over and over again is not the most efficient way to train. The body gets used to the same stresses placed on it, and it hits a plateau. One will need to continually change up exercises and routines in order to keep the body guessing. So next time you go to the gym, try a new exercise.

Posture is key

When performing resistance exercises many times I see people using poor form while lifting weights. The main reason behind this is that one could be using too heavy of a load, or their core is not ready for the exercise. It is crucial to gain core strength before lifting in order to not place excess stress on the lumbar spine, or lower back. Next time you exercise, don’t use weights that are too heavy for you. Instead lighten the load and concentrate on posture. This way you will avoid injury and have a more effective workout.

Don’t use momentum for weight lifting

Often I see people rocking back-and-forth when they are lifting weights. The reason is usually that the load is too heavy. This use of momentum does not bring any benefit to the exercise and can result in injury. A simple solution is to use lighter weights and control the motion. This will isolate the intended muscle and result in a more efficient training with less risk of injury.

Ab workouts don’t mean 6-pack

Almost everyone is searching for that defined ‘6-pack’. A common misconception is that concentrating on exercising the abdomen will achieve this. In essence what is being done is strengthening the core muscles, which is a good thing, but will not achieve the desired result. If one does not have a 6-pack, it is because they need to first lose the fat, not continue to focus on ab workouts. The only solution is a balanced diet and cardio!

About this blog

As a personal trainer who is at the gym everyday helping my clients achieve their goals, I have come to realize how important information and encouragement are. My goal with this blog is to provide practical information that will be useful for people who are committed to improving their fitness. I plan to share on a regular basis proven principles of fitness and health that will help readers to improve their workouts and achieve their goals faster. I will share thoughts that will motivate you to go to the gym. I will also post efficient exercise routines, nutritional tips, as well as information on staying injury free. Enough talk, let's get started!