Sustainable Health & Nutrition by Trembles

15/01/2025

Red dye No. 3 is officially BANNED in the US!! 🎉
It's a start!!! 👏🏼~Coach Trembles~

06/01/2025

Layne Nortons Monday Motivation


"Layne here with a reality check about the carnivore diet.

Look, I don't care if the carnivore folks come after me for this, but someone needs to say it:

It's AMAZING what people will talk themselves into when they're desperate for a quick fix.

I keep seeing posts from people on the carnivore diet dealing with:
Hair falling out in clumps
Serious digestive issues
Blood lipids going completely haywire
And what's the cult-like response from other carnivore devotees?

"Just eat more butter!"
"Add more tallow!"
"Increase your meat intake!"

Here's the uncomfortable truth:

Most people jump on extreme diets because they're avoiding the REAL work: making actual lifestyle changes.

Why not put in the work to build sustainable habits that let you:
Eat foods you actually enjoy
Make consistent progress
Live a life that doesn't revolve around meat-only meals
I know it's not the sexy answer.

I know it's not the quick fix.

But it WORKS.
And isn't that what really matters?

P.S. This isn't about bashing anyone following the carnivore diet…it might work for some people.

My goal is to help you build sustainable habits that last a lifetime. "

07/12/2024

🌟 Did you know that the secret to a stunning summer body starts NOW? 💪✨ While others are hibernating, you can be laying the groundwork for the transformation you’ll flaunt when the sun shines! ☀️ ~ Coach Trembles

28/11/2024

24/11/2024

This!! 👏🏼

31/10/2024

**Understanding Food Labels: A Guide to Making Informed Choices**

Reading and understanding food labels is crucial for maintaining a healthy diet, but they can often be misleading. Here are some key points to keep in mind:

1. **The 0-Calorie Trick**: Some products claim to have 0 calories, but how is that possible? According to FDA guidelines, if a serving contains fewer than 5 calories, manufacturers are allowed to round down to zero. This means that while you may see "0 calories" on the label, you might still be consuming a small amount of calories.

2. **Serving Sizes Matter**: Take a close look at the serving size listed on the label. For example, with an avocado oil spray, the serving size might be just 1/3 of a second spray or 0.4 grams. This small measurement can be deceiving, especially since oil is a fat, and each gram of fat contains approximately 9 calories.

3. **Portion Control**: Just because a product is labeled as "low-calorie" doesn't mean you can eat it freely. Always be mindful of the serving size and how many servings you consume. It’s easy to overlook this, leading to an intake that exceeds your caloric goals.

4. **Be Informed**: Don’t just rely on the label's claims. Familiarize yourself with basic nutrition facts, and remember that some foods may have added sugars, sodium, or unhealthy fats that can impact your health.

If you have any questions or need clarification on reading food labels, please feel free to reach out to me. Knowledge is power when it comes to nutrition!

~Coach Trembles

17/10/2024

Healthy high protein breakfast ideas ❤️

08/09/2024

Did You Know?

Food labels can often be misleading, and it's important to understand that they are not always controlled by strict standards. For instance, a product can proudly claim to be "healthy," yet may not meet the nutritional benchmarks you might expect.

Additionally, the term "low-fat" can be deceptive. Some products marketed as low-fat may actually contain more fat than other brands that do not advertise this claim. This is because food manufacturers can manipulate serving sizes or use different definitions for what constitutes "low-fat."

The same goes for "low-carb" claims. A product can be labeled as low-carb, but it may still contain a significant amount of carbohydrates or added sugars that are not immediately obvious.

It's crucial to read the nutrition facts and ingredient lists carefully, rather than relying solely on the marketing terms on the front of the package. Being informed can help you make better dietary choices and ensure that you're truly selecting healthier options. Always remember, just because a label says it's healthy, low-fat, or low-carb, doesn't mean it is!
~Coach Trembles

08/09/2024

😋

06/09/2024

Have you heard of a "health halo"? It’s the idea that some diets are the magic solution to all your health problems. You’ve probably seen it on social media—like keto for losing weight, anti-inflammatory diets for feeling less anxious, and high-protein diets for building muscle.

But be careful! These claims can be misleading and often ignore other healthy options.

The truth is, there’s no perfect diet that fits everyone. What works for one person might not work for you.

Instead of jumping on the latest diet trend, focus on some simple, proven tips: eat a variety of foods, stay active, and pay attention to how your body feels.

There are many ways to be healthy, so your goal is to find what works best for you! 💪🍏
~Coach Trembles

06/09/2024

When buying prepackaged food, always check the ingredient list. If you see ingredients that are hard to pronounce or sound like chemicals, it’s best to avoid them. These often indicate additives or artificial substances that may not be good for you.
Choosing foods with simple, familiar ingredients helps you make healthier choices. If you can’t pronounce it, think twice about eating it!
~Coach Trembles~

03/09/2024

**Oh no, I gained 2 lbs of fat overnight!**

Did you know this is a common misconception? Many people panic when they see a sudden increase on the scale, but let's break down the reality behind weight fluctuations.

1. **Weight Fluctuations**: Your weight can fluctuate daily due to various factors, including water retention, food intake, and bowel movements. These fluctuations can be more pronounced depending on your diet, hydration levels, and physical activity.

2. **Caloric Surplus**: To gain 1 pound of fat, you need to consume approximately 3,500 calories more than your body burns. Gaining 2 pounds of fat in one day would require a caloric surplus of about 7,000 calories, which is extremely difficult for most people to achieve in a single day.

3. **Water Retention**: Many factors, such as high sodium intake, hormonal changes, and carbohydrate consumption, can lead to temporary water retention. This can make the scale show a higher weight without any actual fat gain.

4. **Long-term Trends**: It's important to look at weight changes over time rather than day-to-day fluctuations. Tracking your weight weekly or monthly can provide a clearer picture of your body composition changes.

5. **Body Composition**: Changes in body composition involve both fat and muscle. Weight gain or loss doesn't always equate to fat gain or loss; it can also reflect changes in muscle mass or water content.

Understanding these factors can help you develop a healthier relationship with your weight and body image. If you're concerned about weight changes, consulting with a healthcare professional or a nutritionist can provide personalized insights. Remember, it's all part of the journey!

~Coach Trembles~

01/09/2024

**Get Fit on Your Schedule!**

Struggling to find a personal trainer that fits your busy lifestyle? Look no further! As an ISSA certified personal trainer, I offer flexible online training plans designed just for you.

👉 Work out at home with minimal equipment or hit the gym solo—it's your choice!

📱 Each plan comes with an easy-to-use app featuring video demonstrations for every exercise, ensuring you get the most out of your workouts.

Transform your fitness journey today—because your schedule shouldn’t hold you back! 💪✨

Contact me now to get started!
~Coach Trembles

29/08/2024

Why is Nutrition important?

Nutrition is essential because it provides our bodies with the vital nutrients needed for energy, growth, and overall health. A balanced diet supports physical and mental well-being, helps maintain a healthy weight, and reduces the risk of chronic diseases. Proper nutrition fuels our daily activities, enhances our immune system, and contributes to better mood and cognitive function. Ultimately, what we eat plays a crucial role in how we feel and function in our everyday lives.
~Coach Trembles