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Monday 6am - 8pm Tuesday 6am - 8pm Wednesday 6am - 8pm Thursday 6am - 8pm Friday 6am - 8pm Saturday 6am - 8pm

http://www.elevateyourplate.com/

Elevate your Plate, San Diego, CA (2025)

12/24/2024

Wishing everyone a very happy holidays! May your hearts be merry and your bellies be full of delicious food. Sending lots of joy and happiness to you and your loved ones.

10/31/2024

Happy Halloween!

It's officially fall y'all which means changing colored 🍁🍂, sweater weather, and an overload of 🎃 spiced everything. From food, beverages, candles, and lotions, it is hard to escape the pumpkin-mania that hits us during this time each year.

While most people purchase 🎃 for decorative purposes, pumpkins actually provide numerous health benefits, making them a true superfood.

Pumpkins are rich in Vitamins A, C, potassium, and antioxidants. They help protect against cancer, boost immunity, promote eye health, reduce the risk of macular degeneration and cataracts, protect against free radicals, manage blood pressure, and improve skin texture and appearance. They are also low in calories and high in fiber, which helps regulate both blood sugar levels and digestive system.

Pumpkins are a versatile food in the kitchen, offering a variety of options for incorporating them into your diet. They work in both savory or sweet dishes and can be enjoyed roasted, pureed in smoothies, hummus, or baked goods, made into a chili, or incorporated into soups.

Next time you visit the pumpkin patch or grocery store, carve out (pun intended) some space in your kitchen for these nutritious gourds. With all their magical benefits, your health will surely be ahead of the carve!

08/25/2024

Show colleagues and clients you're certified by the most respected name in fitness with an NASM badge. Add to your resume, LinkedIn profile, Twitter and more.

03/14/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

The last and final tip ( #6) for creating long-lasting lifestyle change is: 𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙋𝙤𝙨𝙞𝙩𝙞𝙫𝙚 𝙎𝙚𝙡𝙛-𝙏𝙖𝙡𝙠

Mindset is everything when it comes to making lifestyle changes. Because lifestyle changes require time + consistency, long-term efforts can leave us feeling discouraged at times.

When progress isn't going the speed you hoped for or you aren't getting the result(s) you wanted, it is easy to self-sabotage and blame yourself.

Instead of focusing on what didn't go as planned, shift your attitude to one that celebrates the improvements you have made thus far. For example, even if the scale didn't move as much as you hoped, maybe you are eating more vegetables, drinking less alcohol, walking daily, and have an improved relationship with eating. These are all major wins!

Any time self-doubt creeps in your mind, visualize a big red 🛑 sign. Replace that thought with a more hopeful one. Some examples include:

✅️ "I am proud of myself for trying my best"
✅️ "I am capable of making healthy choices"
✅️ "I am learning and growing every day"
✅️ "My body is strong and capable of change"
✅️ "I have learned to love healthy foods I never thought I would like"
✅️ "I am worth it!"
✅️ "I deserve to feel good and be healthy"
✅️ "Some exercise is better than none"
✅️ "I have way more energy now than ever before"
✅️ "I am proud of how much weight I can lift"

Remember that YOU are the priority. Any time you feel down, think about treating yourself with the same compassion you would give to a friend or family member.

No matter what your personal lifestyle change journey entails, you got this!

03/07/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

Tip #5 for creating long-lasting lifestyle change is: 𝘽𝙚 𝙁𝙡𝙚𝙭𝙞𝙗𝙡𝙚

We all know that life can be unpredictable. Sometimes this can feel overwhelmingly devastating, especially when it comes to making self-improvements. Ebbs and flows are inevitable, but what matters most is gaining control of your efforts.

Accept that challenges will arise.

For example if...
🎂 You had a piece of cake on your birthday, or
🍷 You had a few too many drinks one night, or
🚘 You went to head to your workout but the car wouldn't start, or
🔪 You started meal prepping and realized you forgot half the ingredients for the recipe

You may feel as though all your progress went down the drain.

But in reality, there is always a new day, a new meal, and/or a new fitness opportunity awaiting you on the other side. Do your best to not let these slip-ups define your progress, because guess what they don't!

By practicing balance and moderation in all areas of your life, you will only set yourself up for long-term success.

02/28/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

Tip #4 for creating long-lasting lifestyle change is: 𝙁𝙞𝙣𝙙 𝙮𝙤𝙪𝙧 𝙩𝙧𝙞𝙗𝙚

There is nothing more difficult than trying to make lifestyle changes on your own.

Why? Because you may feel alone on your journey, there is little accountability, and you don't have support to keep going when you feel like giving up.

Find an accountability buddy (or buddies) to help you stay on track, get you through the difficult moments, and to bounce ideas off of.

There are two types of support systems:
1. Your closer, inner circle of family, friends, and significant others
2. Your secondary system of community members, health professionals, extracurricular activities, and coworkers

No matter who is in your tribe, use them to carry you through your journey.

02/21/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

Tip #3 for creating long-lasting lifestyle changes is: 𝙆𝙣𝙤𝙬 𝙮𝙤𝙪𝙧 "𝙬𝙝𝙮"

It is important to know your personal reasons behind the S.M.A.R.T goals you created in tip #2. Without a purpose, it will be more difficult to feel motivated to make lifestyle changes.

For example, are you wanting to make lifestyle changes to:
🍎 Reduce your risk of diseases like diabetes, high blood pressure, and stroke
🍏 Increase stamina and improve cardiovascular health
🍎 Live a longer life than your parents and/or grandparents
🍏 Be able to play with your kids + grandkids without feeling winded
🍎 Perform better at work
🍏 Increase balance and flexibility
🍎 Prevent falls later in life
🍏 Feel more comfortable in your clothes
🍎 Reduce the number of medications taken
🍏 Have financial freedom

Whatever you determine your personal "why"s to be, write them down. Your list of "why"s will be especially important on days where you feel like quitting or giving up on your journey towards a better future.

02/13/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

Tip #2 for creating long-lasting lifestyle changes is: 𝘾𝙧𝙚𝙖𝙩𝙚 𝙎.𝙈.𝘼.𝙍.𝙏 𝙂𝙤𝙖𝙡𝙨

Goals serve as blueprints of action and help guide us in our decision-making. However, if goals aren't specific or realistic enough, we are only setting ourselves up for failure.

In order to create successful lifestyle change, focus on creating S.M.A.R.T goals. S.M.A.R.T goals are: specific, measurable, attainable, realistic, and timely.

“I want to lose weight," “I want to exercise more,” and "I want to drink less alcohol" are not S.M.A.R.T goals. Instead, "I want to lose 1 pound a week by April 1st," "I want to walk 30 minutes a day, 5 days a week," and "I want to limit my drinks to 3 glasses of wine a week" are specific, realistic, and measureable.

When making your S.M.A.R.T goals, consider the resources you will need, your schedule, and your primary and secondary support systems.

By transforming your goals into S.M.A.R.T ones you will be able to have a clearer path towards long-term success and be able to make those once daunting plans a reality.

goals

02/01/2024

Lifestyle changes are modifications you might make to your everyday routines.

Examples of lifestyle modifications include: diet, exercise, alcohol, smoking, sleep, stress reduction, and financial planning. Lifestyle changes require time, patience, and dedication.

Tip #1 for creating long-lasting lifestyle changes is: 𝙈𝙖𝙠𝙚 𝙖 𝙋𝙡𝙖𝙣 𝙮𝙤𝙪 𝘾𝙖𝙣 𝙎𝙩𝙞𝙘𝙠 𝙏𝙤

📍 Your plan is a roadmap to help guide you on your journey of change.

🍎 When making your plan, be specific. If you want to eat more vegetables, how many servings do you want to eat per day? If you want to exercise more, how many minutes and days per week do you want to exercise for? If you want to sleep more, what is your target number of hours per night?

🗣 Ask yourself if you’re confident that these activities + goals are realistic. If not, break down bigger plans into smaller, more manageable steps.

I suggest 🖊 your plan out and posting it somewhere visible to help you stay on track. Once you are consistent with your plan, your lifestyle changes will become habitual.

01/17/2024

Excited to kick off 2024 with a Lunch and Learn for Orangetheory Fitness San Diego members!

Members will learn about the importance of creating sustainable health habits as well as the key components to a healty diet. Healthy recipes will be provided for attendees.

05/31/2023

May is Mental Health Awareness Month. Nutrition not only plays a vital role in our physical health but it also plays a role in our mental health.

One of the most important nutrients that positively influences brain health is Vitamin D.

What is Vitamin D: a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced externally when ultraviolet (UV) rays from sunlight hit the skin. Viitamin D helps the body absorb and retain calcium and phosphorus, which are both critical for building bone. Also, laboratory studies show that Vitamin D can reduce cancer cell growth, help control infections and reduce inflammation

Vitamin D + Mental Health:
• Low levels of Vitamin D are more common among those suffering from depression and/or anxiety
• Research shows that Vitamin D supplementation alone does not improve depressive symptoms. However, when it was combined with physical activity and/or antidepressants the results were more promising
• Sunlight increases serotonin production as well as helps produce Vitamin D
• Vitamin D has immunomodulatory, neuroprotective, and neurotrophic properties and may affect the brain tissues involved in the pathophysiology of depression and anxiety. More research is needed

In foods and dietary supplements, Vitamin D has two main forms, D2 (ergocalciferol) and D3 (cholecalciferol).

Dietary Sources: Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources. Beef liver, egg yolks, yogurt, and cheese have small amounts. The only vegan source of Vitamin D are mushrooms that have been treated UV light

05/26/2023

May is Mental Health Awareness Month. Nutrition not only plays a vital role in our physical health but it also plays a role in our mental health.

Another important nutrient that positively influences mental health is folate.

Folate is a B-vitamin (B9) that is naturally found in foods. It is also fortified in foods and sold as a supplement in the form of folic acid.

What Does Folate Do in the Body?
• Helps form DNA + RNA
• Works with Vitamin B12 and Vitamin C to help the body break down, use, and create new proteins
• Plays a key role in breaking down an amino acid called homocysteine. When homocysteine levels are high = negatively affects the brain by causing a lack of blood to the brain and nerve cells
• Needed to produce healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy and fetal development

Folate + Mental Health
• Supplementation with folate may help reduce depressive symptoms
• Folate is needed in the brain for the synthesis of norepinephrine, serotonin, and dopamine
• Folate supplementation led to a 30% increase in symptom improvement among those experiencing depression who were treated with an SSRI compared to people being treated with an SSRI only
• A systematic review of controlled studies concluded that increased folate intake enhanced the efficacy of conventional antidepressants
• A folate deficiency = lower levels of serotonin & dopamine

Dietary Sources of Folate:
Dark green leafy vegetables (turnip greens, spinach, kale, romaine lettuce), beans, peas, and lentils (legumes), citrus fruits (oranges, grapefruit, lemons, and limes), asparagus, Brussels sprouts, broccoli, peanuts, sunflower seeds, eggs, banana, papaya, avocadoes, fortified grains

Supplemental Sources of Folate: Folic acid

Elevate your Plate

12/24/2024

10/31/2024

08/25/2024

03/14/2024

03/07/2024

02/28/2024

02/21/2024

02/13/2024

02/01/2024

01/17/2024

05/31/2023

05/26/2023

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Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 8pm
Saturday	6am - 8pm