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Asparagus is – is lovely

Asparagus can sometime get a bad rap due to the unpleasant smell that it gives to certain bodily fluids.  Nasty, but true!  The truth is that asparagus is delicious, regardless of what some haters say.  In addition and more importantly, there are some incredible health benefits of asparagus, some of which you’re about to appreciate:

1. It keeps your bones healthy

A serving of asparagus contains an impressive 70% of your daily recommended dose of vitamin K.  This is fantastic news for your bones, because vitamin K is essential for keeping them strong and healthy.  It helps with bone repair and formation, and has been known to aid in the prevention of osteoporosis and osteoarthritis.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

2. It assists with weight loss

A serving of asparagus contains roughly 10% of your daily fiber requirements.  This is important for weight loss because fiber helps to kick start your digestive system.  In addition, fiber helps you feel fuller for longer, so you’re less tempted to gorge yourself on food you don’t really need to consume.  Asparagus is also great for weight loss because it contains potassium, which has been known to help reduce belly fat.

3. It has anti-aging properties

Asparagus is rich in vitamin E, which is also a lipid-soluble antioxidant and therefore highly beneficial for your skin.  It helps to protect tissue cells from mediated oxidant injury, which basically means (more…)

Lower Cholesterol Naturally

High cholesterol increases your risk of heart disease and heart attacks. As a society we’ve been brainwashed to believe that we can only improve cholesterol with medications, but YOU can make a difference to improve your cholesterol by altering your lifestyle, try these noticeably significant healthy changes.

Lower Cholesterol NaturallyIf medications are already apart of your daily intake, these changes will accelerate their cholesterol-lowering effect and in due time you can drop the meds altogether.

1. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your eating regimen can reduce cholesterol and improve your heart health.

Choose healthier fats.  Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.  As a general rule, you should get less than 7 percent of your daily calories from saturated fat.  Choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive and canola oils, for healthier options.

ELIMINATE trans fats.  Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol.  This bad combination increases the risk of (more…)

No Brain, No Gain

Brain FoodHere’s a No Brainer, short and sweet… Your Brain needs a constant amount of glucose (a form of energy derived primarily from the carbohydrates consumed) in order to function properly. When glucose (blood sugar) levels are low, you may begin to feel faint and dizzy, shaky and or irritable because your brain cells aren’t getting enough blood sugar, or energy. Your brain also needs carbohydrates, along with an amino acid (protein) called tryptophan to produce serotonin, a brain neurotransmitter that assists in you feeling less stress, less pain, and signals your body that you’re full.


Avocado Power

You might be inclined to call it a vegetable, thanks to its green hue and savory taste, but the avocado is technically a fruit, and even more specifically, a single-seeded berry.

Fat for Fuel- Eat an ‪avocado‬ per day for amazing ‪‎benefits‬!!

Fitastic Avocado PowerBLOOD SUGAR HEALTH- Aids in regulating and stabilizing blood sugar.

EYE HEALTH- Contains lutein necessary to protect you from age-related eye degeneration.

HEART HEALTH- Provides oleic acid which improves the cardiovascular system. Also contains folic acid to control homocysteine levels.

IMMUNE SYSTEM BOOSTER- Contains antioxidant “glutathione” which boosts the body system.

WEIGHT LOSS- Contains more ‪‎fiber‬ than any other food and increases your satiety.

Also Avocados contains 35% more potassium than a banana. Eat up!

The New FDA Guidelines: A Fitastic Guide

fitastic5The FDA’s New Dietary Guidelines

The FDA has released its new proposed dietary guidelines for 2015. There was excitement, disappointment, anger, frustration and hope.  Here is a breakdown of what the FDA is saying now.


fitastic1Cholesterol is no longer a villain. The 2010 guidelines suggested we should limit cholesterol from foods to no more than 300 milligrams daily. (A large egg has about 186 mg of cholesterol.) Experts now say cholesterol is ”not a nutrient of concern,” because cholesterol from foods doesn’t cause higher blood cholesterol levels.

What does this mean?

CHOLESTEROL NEVER WAS THE BAD GUY!! Remember each month eggs went from being a hero to the villain? There was so much fear over meat that American’s turned to carbs for substance. Carbs for breakfast, carbs for lunch and carbs for dinner, carbs for snacks, carbs, carbs, carbs. Now we as American’s are overweight. So we at Fitastic are hoping that people put down the carbs and pick up the turkey leg. Eat your meat, eat your eggs.


Too sweet. The link between excess sugar and weight gain is strong. Keep added sugars to less than 10% of total calories, or 200 calories from fitastic2sugar on a 2,000-calorie a day diet. One teaspoon of sugar has 16 calories, and 13 teaspoons have 208 calories.

What does this mean?

That while we were all afraid of eating meat we ate sugar like it was going out of style.  Sugar on and in everything, doesn’t matter if it is fake or real sugar. Sugar is the cause of weight gains. The simple sugars in carbs and candy cause our insulin to spike which causes our bodies to store far. Put down the sugar my friends. Limit your diet soda intake; add cream to coffee instead of sugar. Check the labels on your food. You will be sadly surprised by how much fake (more…)

Are you on a FAD Diet?

Are you on a “FAD”Diet?

For as long as people have wanted to get rich quickly; there has been a “get rich quick”scheme. A plan that promises huge financial returns on your invest; in the shortest amount of time. Typically the people who fell for this scheme would end up poorer than they already were.  The same goes for weight loss. For as long as we have wanted to lose weight, there was a miracle pill or potion to get us their quickly as possible without any regard for sustainable health. These miracles are more commonly known as fad diets. The phrase fad diet originally referred to idiosyncratic diets and eating patterns that promote short-term weight loss, usually with no concern for long-term weight maintenance, and enjoy temporary popularity.

This term was coined way back in 1974. Back then a fad diet needed to fulfill three criteria.imagesNL1UKWJY

1)  A particular food or food group is exaggerated and purported to cure specific diseases.

2)  Foods are eliminated from an individual’s diet because they are viewed as harmful.

3)  An emphasis is placed on eating certain foods to express a particular lifestyle.

Not much has changed since 1974 has it.

#1 sounds a lot like eating only organic foods prevent cancer

#2 sounds a lot like going Gluten-Free or Fat Free

#3 sounds a lot like clean eating or paleo

The biggest change since 1974 is going to be the marketing of fad dieting. The people creating and selling these fad diets know today’s consumer has more access to information than ever before. So now they throw in words like “studies suggest”, “evidence suggests”, “science”. Any word that sounds scientific is used to help further trick you into buying their scheme. Those first three criteria are great and can eliminate most fad diets that exist today. Let’s expand that list (more…)

Top 5 Foods to keep you warm this Winter

Top 5 Foods to keep you warm this Winter

Well it’s cold outside here in the Mid-West. The cold can have a negative effect on our health. The cold can cause us to want to stay inside were it is warm. The cold can cause us want to move less and eat more “comfort food”. Well fun fact you can’t build your summer body with your winter coat still on. So here are some top foods to eat to help keep you warm. This way you won’t feel the need to stay in, avoid the gym and make poor choices nutritionally.

#1 Homemade Soups

chicken-noodle-soup-3 Hot soups seem obviously for the winter months, but the timing of the foods are important.  A soup, such as a beef and vegetable, in the evening can help keep the body warm through the night. Be sure to notice that we said HOMEMADE soups not store bought. It’s time to bust out the crockpot and get creative; start with a chicken broth or beef broth. Then add your meats and veggies.




#2 Whole Grains

Whole-GrainsOatmeal all day every day! Oatmeal can be used to add more whole grains to any meal. Eating hot rolled oats can give immediate warmth to the body. Not only that, but grains are filled with B Vitamins and magnesium. This will help your thyroid and adrenal glands better regulate the body’s temperature during a time when they slowdown from the cold.




#3 Spice it up!

download (1) Not too spicy now though. Spices such as cayenne pepper can make you sweat which will cause you to lose body heat. Focus instead on cinnamon, cumin, paprika, nutmeg and all spice to help increase your body’s metabolism and generate heat. Fun Fact: Most of those spices are in (more…)

Free yourself from “Sugar Free” and “Fat Free”!

It’s easy to see how “Sugar Free” and “Fat Free” products sound extremely appealing to the consumer.  No sugar or fat?  It must be way healthier than the real thing.  Uuuumm, Boom! Think Again.  This common misconception has many people fooled. The claim is true that the product doesn’t contain sugar and fat, however, if you take a look at what else is included you might think twice about reaching for these “healthier” options.

Avoiding Fat Free Snacks and whyEducate yourself- Products labeled “sugar-free” and “fat-free” are not shortcuts to flat abs and tank-top arms. While it may be tempting to reach for the sugar-free cookies or the fat-free cheese, don’t let that temptation get the best of you. Give yourself a little jolt to your noggin, step away from the Oreos and hightail it out of that grocery aisle.

Those “sugar-free” products may not pack any refined sugars, but that doesn’t mean you’re out of dangerous territory. In these products, sugar is replaced with artificial sweeteners, which are not any better for you. In fact, they’re worse.  Sure, artificial sweeteners don’t have calories, but they’re hundreds of times sweeter than real sugar, which can cause serious confusion for your body. When you eat something sweet, your body expects calories to follow. Because artificial sweeteners don’t have any calories, your body goes looking for them later elsewhere.

So remember, if you’re trying to lose weight, it’s best to stay away from both real sugar and artificial sweeteners the best you can. However, if the sweet tooth strikes too hard and you can’t resist, allow yourself a conscious indulgence of the real thing in moderation of coarse.

Benefits of Carbs Post Workout

Benefits of Carbs Post Workout

Carbohydrates are the current hot button topic. Don’t have carbs! Have carbs! Only have carbs after sundown on the 4th day. The rules of eating carbohydrates are constantly changing depending on who you talk to and what their current belief is. So let Fitastic clear up one major discussion on carb intake and that is post workout or post training carb intake.

You just gratifyingly finished your exclusive Fitastic training program for the day. You are a hot sweaty mess, your body is tired, your muscles ache but you feel good. Let’s keep that feeling going for inside your body. We all know to grab a quick protein meal/shake right after our workout but we Shake it upoften forget about the carbs we should be eating as well. Regardless of your fitness goals you need to have carbs post training. You need a good mix of fast acting carbs high in fructose (sugar) and slow digesting carbs.


Simple, carbohydrates are used by your body to restore muscle glycogen that was depleted while during exertion of physical activity. If your post workout meal doesn’t contain the appropriate carbs, your body may actually instead break down muscle tissue for this same purpose (which would suck). Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.

Examples of fast acting carbs would be raw honey, banana, apple, dextrose and jelly. (Be sure you are using actual sugars in your honey and jelly, not fake sugars like HFCS).  These sugars are necessary to covert quickly back into the muscle for a speedy and efficient recovery.

Examples of slow acting carbs would be brown rice, sweet potato, oatmeal and jasmine rice.

Now the crafty part is how much? (more…)

This Crazy Shake Thing

A couple of days ago I got a message on Twitter from someone who seemed fairly interested in my lifestyle. After a few various questions that I answered for them they then asked, “Out of interest, do you know the business opportunity behind Herbalife?” Truthfully, I wanted to scream at the top of my lungs considering I get this from some sort of “meal replacement” distributor every other week. Instead, I respectfully said, “I do. Please don’t take offense to this, but I am an advocate for eating whole foods for meals.” It continued on into a much longer drawn out explanation, but this sums up my point. At the end of our conversation they shared a video to further explain and asked if I’d watch it. Finally today I thought, what the heck? Maybe I’ll learn something useful from it.

So I pull up this video. One of the first points it brings up is that as a nation we are less active. This is why we have so many people that are overweight and/or unhealthy. Why do you think this is? Probably because there is a McDonald’s, Burger King, Taco Bell or any other fast food place you can think of on every corner. People have become lazy and in too much of a hurry and now rely on convenience. Wouldn’t you rather be able to still have that meal, but know what is in it by making it yourself? This point coincides with the next. The next point was we have less time to prepare healthy meals. How much time do you spend in front of the tv a day? How many times do you hit the snooze button? How important is sleeping in on the weekend or your day off to you? It is not so much that we have less time it’s that we don’t make time. Isn’t your health important to you? We do only have one body to live in. Unless you’re a cat you don’t get many chances in it.

you are what you eat

   Companies such as Herbalife, Shakeology, Visalus, Isagenix, Advocare, etc. give promise of weight loss and convenience. Sounds great, right? So what happens when you’ve reached your goal? (more…)

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