Me & Latia

Me & Latia
Partners @ Attitude = Performance

Saturday, December 29, 2012

Want To Curb Your Appetite And Stop Sugar Cravings? Then Put These On Your Grocery List...
Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. A better way to get real weight-loss results? Go grocery shopping. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately shed pounds. And some of these superfoods deliver health bonuses too.

1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef. It's what's for dinner-or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK-it works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S.
Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar. It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.

Thursday, December 13, 2012

5 Foods You Should NEVER Eat!

It's about time people were truly educated when it comes to nutrition, proper nutrition that is. Typical diets DO NOT WORK! The industry is full of DIS-Information. Companies want you to consume their products for profit. They don't care about your health. Most celebrities, as well as  well known "Health Guru's" and "Fitness Gurus" are paid to promote ABSOLUTE CRAP!!!
I for one have NEVER tried any of the advertised nonsense concerning "Diets" or "Weight-Loss Products", and NEVER will. If you're savvy as well, neither will you. So on that note, lets get on with food products you should desperately try to avoid at all costs...

1) Concentrated Orange Juice...

As well as other concentrated juices like Cranberry and Apple. Why? Because many companies remove the FIBER and other nutrients out of the fruit during the "concentrating" process.
The fiber tends to reduce the spike in blood sugar. With the fiber removed, you're essentially left with just sugar water. When your blood sugar level is too high, it puts your body in "fat storing mode".
Blood sugar levels are directly related to Insulin levels, where Insulin is also known as your "fat storing hormone", which can cause weight gain because of blood sugar levels.
Processed foods also have excess sugar in them. Look for those foods that contain additives such as "Dextran" and "Dextrose", and avoid "High Fructose Corn Syrup" as well.
Prolonged high blood sugar levels can lead to Hypoglycemia and Diabetes. Diabetes is now the seventh largest cause of death in the U.S.
The FDA has recently disclosed that there are over 50 known poisons and toxins in the average American grocery cart!

2) Margarine

As well as many oils and spreads, margarine contain Trans Fat. Trans Fat is added to make it solid and keep from spoiling. Ingesting them can increase the risk for cardiovascular disease as well as weight gain.
Cardiovascular disease is rising, with heart disease being the number one killer in America.
Trans Fat also increase your LDL levels, (bad cholesterol), while whiping out your HDL levels, (good cholesterol), so it's a double whammy! Bad cholesterol builds up plaque in your arteries, leading to heart attack. So eat butter instead. Yes, it has fat too, but it's saturated fat that your body can burn for fuel instead of building plaque in your arteries.

3) Whole Wheat Bread

It's other breads as well. In fact, the only healthy bread to ingest is Multi-Grain.
Pastas and other "comfort foods" like Apple Pie, cakes, muffins, burgers and pizza are also included here. They make it harder to keep the weight off, known as "high carb" meals we all love.
This doesn't mean you can never eat them, you can. You just have to know when and how much, which is the secret to keeping the weight off.
The real key here is understanding how the body metabolizes these carbs and what causes the hunger cravings in the first place!
When carbs are combined with the right amount proteins, it doesn't raise your blood sugar levels.
There are two kinds of carbs; "Low Carbs", which are your greens, most veggies and some fruits, and "High Carbs", like pasta, bread, sweets...even beer and wine. When eaten by themselves, they can cause you to gain weight.
By combining the right ratios of carbs and proteins, your body will burn fat rather than store it. It will also keep your Cortisol levels in check, which is a hormone that causes cravings by stimulating the adrenal gland, caused by stress.
Stress is another major factor that tends to make us all eat the wrong foods. Eating right will keep your stress level to a minimal, which in turn will keep your Cortisol levels down and help you maintain a healthy eating habit. This includes mental stress as well as physical by the way.
The more stress, the more weight gain which typically winds up around the belly area.
This is why typical diets DO NOT WORK! Most diets will tend to starve the metabolism, which is not good for your cortisol levels and builds stress. They in turn increase your blood sugar levels, which you don't want. That is why you see many people on diets lose weight temporarily, then within a few months time, put the weight back on, or even gain more weight than before!
Typical diets are useless, they tend to destroy one's Adiponectin, which is your natural fat burner. You want to keep your Adiponectin at optimum levels to increase your weight loss. Green Tea is a great herb that helps to increase levels of Adiponectin. Adiponectin also helps as an anti-inflamatory, which eases swelling associated with weight gain.

4) Processed Soy

Soymilk, tofu, and soy protein are just a few products that companies consistently sell us as being health alternatives. NOT TRUE! Once again, it's in the PROCESSING...many soy products are highly processed and 91% of soy grown in the U.S. is (GM) genetically modified.
Recent research from a recent study shows that unnatural or processed soy has a direct connection to infertility and reproductive problems, as well as being linked to increase in allergies, as well as malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline...even cancer and heart disease. Read more on this here:

Many "Processed Foods" can throw your hormones out of balance. What happens during the "processing" of foods is that many of the vital nutrients and minerals are stripped out and as much as 90% of the phytonutrient content is lost during the process. Phytonutrients are the disease-fighting medicines found in foods, causing weight gain and serious health problems by throwing your hormones off balance.
Another such hormone is "Ghrelin". The more Grehlin your body produces, the more appetite and hunger cravings increase. When the food you ingest doesn't have the right nutrients, Grehlin is turned on and causes you to think you're hungry...even when you're not. Ghrelin is the hormone responsible for those late night feeding frenzies. Adding foods such as snap peas, green beans and other legumes to your meals will decrease ghrelin and help balance your metabolism.

5) Corn

Not just any corn, but "GM" (genetically modified) corn. There's that "Genetically Modified" term again! GMO's as their known, short for Genetically Modified Organism, are banned in many countries.
When it comes to GM corn, a study published in the International Journal of Biological Sciences shows that GMO corn and other GM foods are the contributing factors to the obesity epidemic and also causing problems with vital organs. More on that here:

You'll find other foods included in the GMO list as well, such as "Gluten Free" Corn Cereal, Corn Puffs, Flakes and Honey Coated  Oats to name a few. There are dozens more, so do your research and educate yourself. Here is another article for great info on this:

Latia Del Riviero

So there you have it. You can change your health, weight and life just by making better food choices and knowing WHEN to eat, HOW to eat, as well as WHAT NOT to eat.
I've been researching and implementing healthy food habits for decades now. My fiance, Latia Del Riviero has also helped me further my knowledge in this topic, as she has been in the fitness industry for over 35 years now, and keeps herself looking absolutely incredible day in, and day out. I strongly suggest you take this information and implement it to your greatest advantage. Should you decide to change your eating habits by cutting out these foods, I guarantee you'll lose the weight naturally, gain tons of energy and feel youthful once again. The choice is ultimately yours of course.

Andrew Callegati and Latia Del Riviero

Should you have any foods that you know others should not eat, feel free to share in the comments below...

To your health and wellness!


A. Callegati
"A True Fitness Guru"

Monday, December 3, 2012

America Needs To Shape Up!

Many of us are into keeping healthy, especially these days with all the harmful additives in the food we eat, the pollution emitted within our atmosphere, the medications our doctors are frivolously's insane. I could go on all day long, and depress the ever living you know what out of you. I get depressed just mentioning it!
The best course of action is simple. Eat healthy, get plenty of rest, and most importantly of course is what? Yes, EXERCISE! Making that a priority is key, because exercising has more benefits than people care to give credit to. For example, here's a list of benefits for you all to consider:

Sex life...It works miracles for it.
Diabetes...It can prevent it.
Oxygen...What the body thrives on, feeding our cellular structure.
Endurance...The ability to go all day long.
Energy...Cures that "tired" and "lethargic" feeling too many people experience today.
Mind Clarity...Yes, you'll be able to think clearer and faster.
Body High...Ever do drugs? Illegal or Prescription? This high is the best.

There are many more, the list is endless, but if these don't get your motor running, you're in big trouble!


I've been training all my life. For the past 3 years, I've gained a tremendous amount of knowledge from my very own Personal Trainer, Latia Del Riviero. You can see who she is here:

Follow me as I've started my Fitness Challenge just over a month ago. See what kind of results YOU can get as I will share some great tips with everyone, and show just what's possible through the right kind of Mind-Set. I welcome you all to the Challenge!

Click this link: