Send me a Trainer San Diego Eastlake

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12/23/2023

Best wishes from my family to yours.

11/11/2023
09/18/2023

LEARNING TO LOVE YOUR VEGGIES
Bonnie Church, CNC CLC

Not everyone delights in a well-stocked produce section. There are even those among us who consider veggies ‘meh’ at best, ‘yucky’ at worst. Is that you? Maybe you are looking at TLS thinking, ‘No way, I can eat all those veggies. Good news. Research shows that you don’t have to resign yourself to a life of mac and cheese. You can learn to love, or at the very least, like veggies. Dietary likes and dislikes aren’t ingrained in our DNA. Over time you can retrain your palate, and not as slow as you might think. Taste bud cells turnover on average every 10 days.

Start with our 30-Day Jump-Start Kit or 7-Day Detox: As you detox, you retrain your taste buds to crave less refined foods and to really appreciate the taste of veggies. TLS has had countless veggie-haters, turn veggies-lovers, by the end of the 30-Day Jump Start Program. https://www.tlsslim.com/3ds/product/tlsand174-30-day-jump-start-kit/?id=5819435

Start small. Pick one or two vegetables that you are not particularly fond of. The typical ones that cause many to turn up their nose are broccoli, brussels sprouts, cabbage, kale, radishes, spinach, and arugula.

Eat a little bit at meals, 3 -4 meals per day. Repeated exposure has been shown to change the proteins in saliva, calming the initial distaste.

Learn some best cooking practices:

Blanch: Blanching root vegetables and Brussel sprouts get rid of the bitter edge. Just boil water. Put your veggies in for 2 minutes. Drain and then immediately cover them with cold water. Drain again.
Massage: This works great for raw greens, like kale or arugula. Just drizzle them with some oil and a little salt. Use your hands to literally massage it into the leaves. This will make them less bitter, and easier to digest.
Roast, Grill, or Sauté: These cooking methods create interesting textures and give veggies sweet, toasty goodness.
Don’t Overcook: Mushy veggies are good for toothless babies, but not so palatable to grownups. Google cooking times and suggestions.


Compliment your vegetables with these flavors:

-Add flavored oils: Flavored oils are an excellent way to add a ton of flavor in one little pour. Try spritzing your veggies with oils infused with lemon, garlic, or basil to make things super tasty.

-Season with herbs and spices: Butter, salt, and pepper are quintessential favorites, but don’t be afraid to experiment with a bouquet of flavors. Sprinkle some garlic, cilantro, cumin, basil, dill, or mint to add a burst of flavor.

-Serve them with a sauce, dressing, or dip: Combining a taste you don’t like, with one that you do like will help you grow fond of your veggies. If you love salsa, top your veggies with those and focus on this new taste combination. Try drizzling cooked Brussels sprouts or root vegetables with a teaspoon of balsamic glaze or honey to add a touch of sweetness. Spritz your veggies with lemon. It neutralizes the bitter taste.

-Check out the Vegetables and Vegetarian recipes on your TLSslim.com site. Below is one of my favorites.


Lemon Roasted Asparagus with Parmesan (RR, SS, CC)

Serves 6

2 1/2 bunch asparagus

2- 4 garlic cloves, minced

1 lemon zest

2 TBSP olive oil

1/2 TBSP salt

1/4 cup parmesan

1/4 tsp pepper

Preheat oven to 425 degrees. In a roasting pan, toss asparagus with the oil, garlic, lemon zest, salt, pepper, and red pepper. Roast for 20-25 minutes, tossing occasionally until brown and tender. [Keep an eye on it. You don’t want to overcook.] Drizzle lemon juice to taste asparagus. Sprinkle with parmesan cheese before serving.

Eating your vegetables pays a lifetime of dividends. They are the centerpiece of a healthy lifestyle. According to Harvard School of Public Health, a diet rich in veggies and fruits can lower blood pressure, reduce the risk of heart disease and stroke, lower the risk of digestive problems, and have a positive effect on blood sugar. All good reasons to hold your nose and take a bite.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The persons sharing their stories are independent distributors of Market America products.

09/10/2023

TREATS AND CHEATS: HOW MUCH DO SMALL INDULGENCES EFFECT OUR GOALS
By: Melanie Nelson, Director of TLS Sales

We are often aware that we succumb to a treat – sometimes even daily – especially when it comes to the holiday season. But how much really, do these little indulgences effect our waistline or weight management goals? Let’s look at something as simple as a common sugary coffee drink to find out.

If our metabolic rate is not high enough, or we are not active enough to burn them off, they will turn into extra pounds. Assuming the latter two are true – just one daily caramel Frappuccino could lead to a gain of 38 extra pounds in one year.

1 Caramel Frappuccino = approximately 370 calories

x 365 days = 134,680 Calories /3,500 calories = 38lbs.

Most of us are not having a Frappuccino daily, however, it’s easy to dismiss a treat here and there, especially during the festivities. Whether it’s a cocktail, an occasional run through the Drive-Thru, or our coworker always bringing home-made treats into the office. That small late-night snack of chips, popcorn or ice cream can all add up very quickly.

The problem with these items is twofold:

1. They are high glycemic – causing the body blood sugar levels to spike, which if eaten daily, takes a toll on the pancreas This also puts the body into Fat Storage mode.
2. They are filled with empty calories. Calories with no nutritional value to the body.
Here is some example of some other common treats we may indulge in;

1 cup of Ben & Jerry’s Cookie Dough Ice Cream – 540 Calories (who eats only 1 cup!!)

1 Apple Cinnamon Muffin – 480 Calories

McDonalds Happy meal – 475 Calories

Crackers, Cheese and Pickles – 410 Calories (2 slices of cheese, 8 Triscuits and ½ cup Bread & Butter Pickles)

1 Slice (133 g) of Pumpkin Pie – 383 Calories

Reeses Peanut Butter Cups – 261 Calories

1 bag of ACT II Butter lovers Microwave Popcorn – 200 Calories

1 Snack-sized bag of Doritos – 150 Calories

1 Rum & Coke – 130 Calories

5 fl oz of Cabernet Red Wine – 125 Calories

Yes, 1 pound of fat contains 3,500 calories, hence the calculations above. These examples were for demonstration purposes only – to paint a picture to inspire healthier living. It is too simplistic to say that an additional 3,500 calories every month or in a year would results in a gain of 1 pound – as there are many other factors involved. Factors such as the quality of the calories, your age, metabolic rate, activity level and more contribute to weight gain or loss.

With our TLS nutrition programs– we are not a calorie counting. We believe in living a healthy lifestyle and we can all agree that the foods listed above in this blog are not good for our long-term health and vitality. We also recognize how difficult it can be to simply stop eating these foods. Food addictions and insatiable cravings are real which is why we have several programs that meet your needs to start living a healthier lifestyle that you can maintain and enjoy.

Learn more about our different TLS nutrition Programs and how to download FREE recipes that are sure to satisfy your cravings in our “New Shaking & Baking with TLS” recipe booklet. Contact us to learn how.

We also have a 30 day Detox program. Here are the supplements for it https://www.shop.com/3DS/-1840661688-p.xhtml?credituser=C1266379836 so you can read a little more about it

09/06/2023

Our team of trainers are here to help you reach whatever your fitness and health goal is. We come to you!
💪Do you want to be functional until you are on your last few years of life? You need to work your body properly. We are here to help you do that!!
💪Do you want to lose weight? We are here to help you do that!!
💪Do you want to tone up? We are here to help you do that!!
💪Do you want to be a better athlete? We are here to help you do that!!
💪Do you want to bulk up? We are here to help you do that!!
💪Our Nutrition Certified trainers can also guide you with a nutrition plan to help you reach your goals.
Give us a call 📞619-879-8710, send us an email 📧 [email protected], or DM us for more information

08/25/2023

It is never to late to start making improvements in your lifestyle

07/26/2023

Great job CJ Castro who successfully finished the SMAT challenge today! 💪🏻😃. Thank you for participating

07/14/2023

7 FOODS HIGH IN CALCIUM

By: Debbie Lui

Many of us know that calcium is an essential nutrient but, according to a recent review study, most adults do not meet their daily recommended calcium intake. ¹ While supplementation is always an option, the best way to meet your daily needs is through a diet that incorporates high-calcium foods! We’ve rounded up our 7 favorite foods high in calcium below.

It plays a major role in nerve function, muscle contraction, blood clotting as well as building and keeping our bones strong. Nowadays, people are becoming more health-conscious and pay more attention to what they are eating. While dairy is well-known for its calcium content, not all of us include dairy in our diets which leaves us to wonder what other foods are high in calcium. If that sounds like you, check out this list and the following TLS recipes that incorporate our favorite foods high in calcium!



7 Foods High in Calcium
Tofu

Calcium Content: 800mg per cup

Tofu is made from soybeans which are a great source of calcium, especially for thoe living a plant-based lifestyle! If you are on a high calcium diet, firm tofu could be your best choice since because firm tofu has more calcium than regular soft tofu. Tofu has a bland taste which makes it perfect for recipes since it can be easily combined with other flavorful ingredients! In addition, it is a low-calorie and low- sodium food as well and is an ideal ingredient for weight loss diet!





Almond

Calcium Content: 65mg in a cup

Along with many other types of nuts, almonds pack a lot of nutrition into a small bite! They can be served as snacks, added to smoothies, or served as a crust or topping for your favorite dishes. With its rise in popularity, almond milk has become another way to use almonds as a way to get more calcium. It’s a great milk alternative and can be used in place of milk in your most beloved recipes! Whichever way you prefer your almonds, you can enjoy its nutritional values and health benefits as long as you skip options with added sugars.



Okra

Calcium Content: 200mg in 10 Okra

Okra is one of our favorite go-to vegetables as a food high in calcium. It is a good choice for those who are vegetarian or currently on a detox plan since it offers fiber and nutriends to boot! Okra tastes delicious in various cooking methods, so don’t be afraid to broil, roast, or experiment with your favorite okra dish today!



Figs

Calcium Content: 240mg in a cup

Dark, leafy greens aren’t the only foods high in calcium! Fruits such as figs are also a good source of this essential nutrient. About half a cup of dried figs contain 120mg of calcium, which is almost as much as the calcium content in half cup of milk! Fresh and dried figs can be found very easily in the market, but watch out for the added sugar if you choose the dried option. We love figs on their own but if you are looking for something savory to go with your salad, try adding fresh figs!



Canned Sardine

Calcium Content: 460mg in a can

Besides calcium, canned sardine also is abundant in vitamin B12 and vitamin D, which are beneficial to nerve and skeletal system. If you are looking for a protein source that is also high in calcium, canned sardine is one of your choices. Overall it is very easy to prepare and is a perfect ingredient for your salad or sandwich. For a healthier option, always remember to choose canned sardine in water over sardine in oil.



Sesame

Calcium Content: 975mg in 100g of sesame

Many people are surprised to find that sesame is one of the high-calcium foods, although sesame is usually used for garnishes or seasoning, it can be a great ingredient for a drink like smoothies. Check out our earlier blog post on chocolate sesame smoothie recipe, all you need to do is to blend sesame seeds, skim milk, frozen banana and TLS nutrition shake all together to make a drink. Adding calcium into your diet can be just as easy as this!



Chia Seeds

Calcium Content: 631mg in 100g sesame

Everyone is talking about the super food—chia seeds lately. What is so special about these little seeds? You may find it surprised that chia seeds actually contain five times more calcium than milk! 100 grams of chia seeds contain 631mg of calcium! For those who are vegetarian, it is also a great source for complete protein and omega-3 fatty acids! You can simply add soaked chia seeds in your salad or drinks such as lemon water or shakes!





Did You Know?


Calcium alone is not enough to build strong bone

If you think that calcium is all you need to maintain good bones, you might need to learn more about calcium.

Calcium alone cannot do the job, it needs vitamin D to aid in bone absorption. Vitamin D plays a critical role in maintaining bone health. This is why we often see milk is fortified with vitamin D. Vitamin D takes an important role in encouraging greater calcium absorption into the blood and minimize calcium loss in urine when our bodies are low in calcium. A great source of vitamin D directly forms the sunshine, and food sources of vitamin D include tuna, salmon, liver and egg yolk.²



Exercise helps in preventing osteoporosis.

We know that exercise brings numerous health benefits, and it is good for our cardiovascular system, metabolism, moods and emotion as well as our bone strength. Weight-bearing exercises such as jogging, weightlifting, hiking, or dancing are great activities for making our bone stronger. It is because when we exercise, it puts strain and stress on our bones which causes the bones to retain; and the cells within the bone respond by making the bone stronger and denser.²





Besides dairy products, there are many foods high in calcium! The above-recommended food items are great for anyone who is looking for more food choices to increase their calcium intake in their diets. These food items are very easy to find at the supermarket, and most of them can be found all year long. Be creative with these food items, try adding them to your favorite dishes or drinks. You may create a very special recipe of your own, and most importantly, you can get the calcium you need in your diet! Don’t forget that vitamin D and exercise are needed along together to build healthy and strong bones.



Comment below and share your thoughts with us!



Resources:
Debbie Lui TLS Blog Food Facts / June 8, 2018
Balk, E. M. et al. “Global Dietary Calcium Intake among Adults: A Systematic Review.” Osteoporosis International 28.12 (2017): 3315–3324. PMC. Web. 7 June 2018.
School of Public Health, Harvard T.H.Chan. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/calcium-full-story/ on June 7th

07/12/2023

HEALTHY AGING = LONGEVITY + VITALITY

We all know the importance of healthy eating at any age but truthfully many people only truly understand the value of good health and its benefit until they reach midlife and beyond. When you are young, eating healthy may not have an immediate impact on your health and therefore, it may not your top priority. However, the secret to healthy aging lies in healthy living from the start. We often spend countless hours working hard and making money so we can be financially fit when we retire, yet we don’t seem to put the same emphasis and effort toward our health. Our health is truly our wealth; without health, wealth is of no use.

Who defines healthy aging as “the process of developing and maintaining the functional ability that enables wellbeing in older age?” It doesn’t matter how old you are, it’s never too late to start. Here are some tips you can start to incorporate into your daily lifestyle so that you can age gracefully and maintain functional ability.



Follow a low glycemic impact eating – rich in wholesome and unprocessed food such as fruits, vegetables, quality protein and starches, and healthy fats – at TLS, we offer different menu plans for different goals whether your goal is weight loss or simply to eat. When you feed your body the nutrients it needs, you will likely feel better, and live longer and stronger.


Keeping yourself active is just as important. It is not only to keep your bone strong and retain muscle mass, but it will also keep you flexible to reduce injury and falls. Choose something you enjoy and do it often. Remember this is a lifestyle. Daily practice is your best practice.


Prioritize your sleep – sleep is just as important as moving your body and eating a healthy diet. Aim for 7-9 hours of restful, quality sleep. If sleep is an issue, find the reason why – is it due to stress, over-caffeinated, too much screen time, or eating late at night?


Be part of a community – there is something magical and special about being part of a community of like-minded people who want to achieve similar health goals. Join us on Facebook and participate in our challenge is a sure way to connect with people and keep yourself accountable. Our 7-8-28 Challenge is starting soon on September 20th. Join us, we can’t wait to help kick-start your healthy aging journey with this challenge. Learn more here.


What actions are you going to include to seek healthy aging throughout your years? Comment below and be sure to share this with a friend.

Sosan Hua, RD, CDE
"TLS blog 7-8-28 Challenge / November 13, 2022"

07/10/2023

THE RIGHT MINDSET IS THE KEY TO BE ACTIVE FOR LIFE

We all know the importance of staying active and we can certainly name a long list of benefits associated with increasing our physical activities. Why then if we know the benefits that there are still so many of us who fail to prioritize it. Is it due to lack of time or lack of motivation or both? Only you will know the answer.

Let’s take a moment to not focus on being fit or getting stronger but to just know how a simple act of movement, if done consistently can make you happier. I truly believe that if we are happier, we will be healthier. If you are feeling stressed and overwhelmed, getting moving might be the best thing you can do to start feeling better again. Stop making exercise a bigger task than it is. You don’t need to go to the gym or change into a fancy exercise outfit to be active. The key is to move a bit more, sit a bit less and stand a bit more. As humans, we like to go on the road of least resistance, and we like to stay within our comfort zone. However, if our comfort zone is not serving us, we need to change whether we like it or not and the only way to create any lasting change is to focus on our mindset shift.

Take a sheet of paper and write out answers to the following questions?

1.How am I feeling right now? Tired? Sad? Moody? In pain? Low energy? Lack of focus?
2.When did I start to feel this way? A year ago, 5 years ago, or you don’t even remember?
3.What are the consequences if I continue with my sedentary lifestyle?
4.What are the benefits if I start and maintain an active lifestyle?
5.List out all the obstacles and excuses that will stop you from taking action and create solutions to overcome them.
6.When do I want to get started? Set a date and time and stick to it no matter how difficult it is to start. You don’t need to be good to get started but you do need to get started to be good at it.

Next steps

1.Map out a realistic plan/routine that you are willing to do and able to do. If you can’t or detest running, don’t say I will run 30 minutes every morning.
2.Take out your planner and schedule it NOW. If it is not SCHEDULED, it will not be DONE.
3.Ask a friend/spouse/neighbor or even your kids to keep you accountable.
4.Stick to it for 30 days straight and you may start to fall in love with your new routine.

If you are not ready to take the leap with a plan as per above and want to keep it simple, the following suggestions are a great way to get started.

-Take the stairs instead of elevators or escalators
-March on the spot when watching your favorite TV shows
-Park further away in the parking lot
-Get off the bus a stop early and walk to your destination
-Turn on your favorite song and just dance (it doesn’t matter if you don’t know how to dance)
-Have fun and play with your kids (tag or catching ball)
-Find a walking buddy or accountable buddy
-Go out for an evening walk with your kids or spouse

Last but not least, remember it’s about progress and perfection. Celebrate your small wins, if you notice you sleep better, you smile more, then you are on your way to staying active for LIFE.

TLS blog Fitness / December 7, 2022

Photos from Send me a Trainer San Diego Eastlake's post 07/08/2023

STAY FIT THIS SUMMER
By: Melanie Nelson

Yes, summer is the season of sunbathing, BBQ and beers… but it doesn’t mean you can’t stay FIT this summer by engaging in some summer fun activity! Here are some great ideas for not only fitting fitness in that the whole family can enjoy, but making memories as well.

Fun Ways To Stay Fit this Summer

1. Find your local state parks to explore. Make a plan to hit as many as you can with friends or the family. They have great trails for hiking, walking or biking. Many have options for canoeing, paddleboarding etc.. Do something fun and new!
2. Early morning or late night walks. Depending on where you live, there is nothing better than a sunrise or sunset walk with the people you love! Download a pedometer app and try to get 5000 steps in on each walk to get to the desired 10,000 steps a day to be considered active.
3. At home workouts; You don’t even need equipment a towel or mat on the floor is sufficient. 20 – 40 minutes of a combination of foundational movements like squats, push up’s, sit ups, planks, jumping jacks and step ups on your staircase or picnic table and you will be all set! Make it fun and pump some music and see who wants to join in. Fitness apps and Youtube have plenty of workouts you can follow in your living room, front or back yard!
4. Add some resistance training with resistance bands, they take no space up at all and you can get some biceps, triceps, shoulders, chest, back and leg workouts in. Here are several videos to give you some info and inspiration! https://bitly.com/30Osrqd
5. Bike tours; with restrictions on travel and social distancing, who’s to say you can’t explore local cities and towns within your state. Pack the bikes on the rack, and find a new place to explore via bike. This is a great way to see new areas quickly – finding out where you might want to go back and spend more time. Be sure to read up on the rules of the road if you’re not an avid biker.

A healthy body composition (muscle to fat ratio in the body) is not only essential to sculpting your body and looking great. In addition, it is also incredibly important for long term health! Muscle is built and maintained by challenging the body so try something new, mix up your routine, and have some fun with it!

Thanks for reading – comment below with your favorite ways to stay fit in the summer, or which of these you are excited to incorporate.

Remember; you are worth it!

"TLS Blog Lifestyle / July 27, 2020"

07/06/2023

THE TRUTH ABOUT FAT, PART 2

In part 2 of this series, we are going to explore dietary fats. For the longest time, we’ve believed that dietary fat is evil. Hence, we started a low-fat/non-fat diet trend. Unfortunately, as we cut out the fat from our diet, we started to depend more on carbohydrates, especially refined, processed carbohydrates to satisfy our cravings. Many people are afraid of fat but not all fats are made equal. Fat plays an important role in maintaining a healthy vibrant body. Fat is the most calory-dense of the macronutrients at 9 calories per gram (carbs and protein are 4 calories per gram) because of its own energy storage. Don’t let the calories scare you away from consuming fat. This is why at TLS, we don’t count calories.

Different types of fat:

THE UGLY – Trans fats found in highly processed food. Manufacturers love using it because it is cheap and it is shelf-stable. Research has shown consistently that trans fats increase our LDL (bad) cholesterol and decrease our HDL (good) cholesterol. In addition, long-term intake of trans fat has been shown to promote inflammation and leads to more health issues and complaints.

THE BAD – Saturated fats found in animal sources and some plants (coconut and palm oil) are solid at room temperature. It has been found that a diet of saturated fat, especially, animal saturated fat has been shown to increase LDL (bad) cholesterol.

THE GOOD – Monounsaturated fats (olive oil, avocado, nuts, seeds) and omega-3 (fatty fish such as salmon, tuna, mackerel, sardine, and anchovy) are known as good fats because they support heart health. Omega-3 is important to support eye and brain health in addition to maintaining healthy inflammatory levels.

What about Omega-6?

Omega-6 in a small amount confers no health concerns but a high intake of processed food and eating out leads to overconsumption of soybean, safflower, and corn oil. An imbalance of omega-6 to omega-3 consumption can increase our inflammatory level and lead to many chronic health issues.
What are the benefits of fat:

Helps support healthy cells, organs, and the brain. Did you know that our brain is made up of 60% fat in composition? This means you need fat to ensure your brain works the way it should – children need fat for brain development and adults and older adults need fat to prevent cognitive decline.
Helps you feel full and satisfied – this is key when it comes to maintaining a healthy lifestyle. If you are not satisfied with your meal, you are likely not going to maintain healthy eating in the long run. This is why all of our menu plans in TLS, Transition Lifestyle System, encourage the consumption of 2 servings of healthy fat daily because of their benefits and impact on blood glucose.
Like fiber and protein, it also helps you to blunt the glycemic impact of your meal which means it slows down the rate at which food is digested so your blood sugar stays within the healthy range for energy, mood, and maximum fat loss.
Helps to increase the absorption of fat-soluble vitamins (vitamins A, D, E, and K) which all play important roles to support a healthy body.
Just in case your old beliefs are still lurking in your mind, we hope this article gives you peace of mind knowing that you can and should include healthy fats as part of a balanced diet. With TLS, we believe if you make room in your meal to always include high fiber, quality protein, and healthy fat, you will always be satisfied, and best of all, it’s a lifestyle eating that you can maintain for life.

Cheers to health and cheers to taste!

07/03/2023

CAN EXERCISE BE A PRESCRIPTION FOR DEPRESSION?

A study was conducted at the University of Texas Southwestern Medical Center in Dallas on patients suffering from severe depression. These patients were currently on prescribed antidepressants and were not responding fully to the treatment. Usually when this happens, doctors prescribe a second medication, but this is often expensive and only usually works for 20-30% of the patients.

Dr. Trivedi decided to try exercise instead of this second medication. While one group exercises 10 minutes per day, a second group exercised for 30 minutes per day. Both groups remained on their one medication for depression.

While only 29.5% achieved remission, it still presents a strong tie between exercise and depression improvements and can be used as a valid treatment option. Another good point is exercise is less expensive than the second medication that could have been prescribed. And lastly, exercise has no side effects while the medications might. Exercise really is medicine!

Trivedi, Madhaukar, M.D, “Prescribing Exercise to Treat Depression.” The Journal of Clinical Psychiatry, NY Times. Aug. 2011.

06/19/2023

To all the Dad’s!

Photos from Send me a Trainer San Diego Eastlake's post 06/16/2023
06/07/2023

Have some Fitness goals you want to accomplish? Lose weight, tone up, Improve Agility, Improve mobility, lets us know what you need.
I am sure one of our trainers will be able to help you get great results getting your flexibility. You can even work with a Yoga instructor in combination with a Personal trainer for the same price.
We’re like the Uber for personal training. We make fitness convenient for our clients by having trainers go to our clients either in person or virtually. Because our programs are convenient, our clients see better long term results and sustain their results.
Let's set a zoom meeting so we can talk about how we can help you with your fitness goals. When would be a good time for you?
Meanwhile you can check our website to get to know a little more at https://www.sendmeatrainer.com/sdeastlake/

06/07/2023

LET YOUR GARDEN GROW – THE BENEFITS OF FRUITS & VEGETABLES
bell peppers growing in a garden
Even if you don’t currently have a garden at your home, there is nothing wrong with learning more about the benefits of fruits and vegetables. Having a garden is a great way to ensure you are eating healthy, beneficial, and clean produce. This month, we’re going to focus on the nutritional perks of common garden items so you will a) learn the health benefits of the items you’re growing and b) learn of healthy items to add to your garden.

Common veggies and their benefits
Broccoli: a rich source of a variety of biochemicals that are known to fight cancer; it has high amounts of potassium, which helps you maintain a healthy nervous system and promotes regular muscle growth; contains magnesium and high amounts of calcium, which help regulate blood pressure; contains high levels of vitamin K, which is great for bone health and prevention of osteoporosis. Broccoli is also helpful in repairing skin damage, aiding digestion, fighting against heart disease, and strengthening the immune system.

Spinach: high in dietary fiber, which helps with digestion, constipation, maintaining low blood sugar, and overeating; contains vitamins A and C, folic acid, and magnesium, which help control different cancers, (colon, lung, and breast) and lower blood levels of homocysteine, (a protein that damages arteries) and helps protect against heart disease; it also contains lutein, which is one of the best foods in preventing cataracts. Lutein also helps against preventable blindness and cancer.

Tomatoes: Tomatoes have high levels of lycopene, which is an essential antioxidant that helps fight against cancerous cell formation; also helps prevent heart disease, high cholesterol, macular degeneration, and night blindness. If eaten regularly, tomatoes can actually improve the texture and color of your skin and the vitamin A in tomatoes may help with improving vision.

Carrots: benefits include reduced cholesterol, prevention of heart attacks, certain cancers, strokes, diabetes, and macular degeneration due mainly to their beta carotene and fiber content. It is also a great source of vitamin A.

Bell Peppers: regardless of the color, all bell peppers contain a good dose of fiber, which helps lower cholesterol and helps prevent colon cancer. They also contain vitamin B6 and folic acid, which reduce homocysteine levels, and are abundant in vitamins A and C, which boost immunity and fight against heart disease, diabetes, emphysema, and arthritis. Red peppers specifically contain lycopene (which helps lower the risk of certain cancers) and beta-carotene (which may help with night vision).

Common fruits and their benefits
Apples: “An apple a day keeps the doctor away.” Boron found in apples helps to strengthen bones; pectin in apples helps to lower your bad cholesterol; apples are said to help in the prevention of certain cancers (breast, colon, and liver), diabetes, and Alzheimer’s disease.

Oranges: high in fiber, vitamin C, flavonoids, and phytonutrients, which reduce the risk of heart disease and regulate high blood pressure. They are also rich in iron, vitamin B6, and calcium, which help oxygen levels, prevention of lung cancer, and a healthy structure of bones and teeth. There are many benefits of eating oranges.

Strawberries: full of antioxidants and fibers that can help reduce your risk of cancer, heart disease, inflammatory diseases, and birth defects. They also contain very high levels of vitamin C, which helps to lower your blood pressure, ensure a healthy immune system, and fight against cardiovascular diseases.

If you don’t feel like you are eating as healthy as you could be, having a garden is an inexpensive, easy way to incorporate the benefits of fruits and vegetables into your regular eating patterns. No matter what kind of vegetable, fruit, or herb you decide to grow in your garden, you are bound to get something beneficial out of it besides the fresh flavor!

Tell us: what do you grow in your garden? Or what would you like to grow if you did have a garden?

----Blog: Lifestyle / March 14, 2023 at https://www.tlsslim.com/3ds/info/what-is-tls/?refEmail=0C150E2E1F182D0F02230A1643150C26

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KidFit Superstar Project in action. Working with schools to keep our kids in the community active as they have fun. #kid...
Battle rope exercises, having fun at the Life Market event. In Eastlake Chula Vista. #eastlakehighschool #footballteam #...
It is never to late to start making improvements in your lifestyle
No more excuses to not reach your fitness goals! Our certified personal trainers come to you. 💪😃 No matter what your goa...
Come visit us at Otay Ranch Town Center in the Farmer’s Market. Come do the SMAT Challenge free workout 💪🏻😃. Every Tuesd...
SMAT Challenge participant at Farmer’s Market Tuesday 💪🏻😀. Great Job!
Send Me a Trainer makes it easy to stay fit by having access to local personal trainers thatcome to you or virtually.Wit...

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1741 Eastlake Parkway Ste 102 #2023
Chula Vista, CA
91915

Other Personal Trainers in Chula Vista (show all)
Curves Chula Vista Curves Chula Vista
Chula Vista, 91910

Curves is a unique weight loss program that specializes in permanent results without permanent dieting utilizing a break-through method to stabalize your metabolism.

Rey Mysterio - the legendary mr 619 fans page Rey Mysterio - the legendary mr 619 fans page
Chula Vista, California, United State
Chula Vista

Bolt Up Team Bolt Up Team
Chula Vista

Helping you to nourish your body properly in order for you to be able to reach our personal fitness goals! Follow us on Tik Tok & Insta: @BoltUpTeam Founder: Arlet Dominguez Co-Founder: Paulina Nz

2FitFitness Personal Training Facility 2FitFitness Personal Training Facility
925 Hale Place, Ste B14
Chula Vista, 91914

Franklin Ausler Sr & Jr...Certified personal trainers through the ISSA (International Sports Science Association).

Shape Up Fitness Shape Up Fitness
Chula Vista, 91911

The Better Body Co. YOLI " We transform Lives" Phisically, Emotionally & Financially Chula Vista Ca 91911

Marisol Belly Dance Marisol Belly Dance
Chula Vista, 91913

Belly Dance or Arabic Dance is an expressionist type of dance that originated in Egypt and that emphasizes complex movements of the torso and hips. It takes many different forms depending on the country and region, both in costume and dance style.Wikipedi

San Diego Strength and Wellness San Diego Strength and Wellness
861 Harold Place, Ste 210
Chula Vista, 91914

On a Mission to help people become the best version of themselves est. 2012 and better every year 🥇

Aaron Chaney Fitness Aaron Chaney Fitness
821 Kuhn Drive Suite 102
Chula Vista, 91914

At Aaron Chaney Fitness our mission is to help you get healthier in Mind, Body, and Nutrition. I'm here to help you become the YOU that you envision.

OTEAM Mobile Fitness OTEAM Mobile Fitness
Chula Vista, 91913

OTEAM Mobile Fitness is a professional mobile personal training company serving South San Diego.

Kre8 Fitness Kre8 Fitness
2728 Black Walnut Court
Chula Vista, 91915

Mobile Fitness Training

A Healthful Life A Healthful Life
Chula Vista

Athlete Nutritional Consultant Group Fitness Instructor Pilates Instructor @ Club Pilates San Diego lisaperanzo.isagenix.com

Retrain Athletics Retrain Athletics
2381 Boswell Road
Chula Vista, 91914

Re-think the way you train! We focus on High Intensity Variation with lots of repetition that gives you the best conditioning and sculpts your perfect body