What Does Organic Mean?

Try to buy organic on the things you eat a lot. For me its carrots and apples and I don’t buy everything organic as I feel its often over priced and not as fresh. Buying local and things in season is also helpful! Be well!

March 19, 2014 at 7:51 pm | Blog, Food Tips

Stick with real food that rots!

March 5, 2014 at 10:26 pm | Blog, Food Tips, Recipes

What About Soy Protein?

That is a quite frequently asked questions I get when talking about a healthy diet and wholesome supplementation program? Is Soy Protein bad for you or even dangerous?
Let’s look at the facts: Soy is a near perfect food. It is a rich source of high quality protein, fiber and 12 essential nutrients. Soy is one of the most widely studied foods and one of the most controversial. Suzanne Chaney wrote a great article recently uncovering some of the myths surrounding Soy.
You’ll want to do your own research and look at reputable sites on the internet. Dr. Steven Chaney always says: “Certain doctors on the web never let the facts get in the way of a sensational story” Let’s look at his recent article about Soy Protein Isolate.

In “What you need to know about Soy from Dr. Brouse and his Essential Seven Checklists for a Quality Soy Product you will see what to look for when shopping for the right kind of Soy Product.

What is most important to me if that the beans are organically grown and not genetically engineered. Non GMO is the way to go as well as water washing and not alcohol washing the flakes.

Last but not least I’d like to share a write up by Mark Messina on the benefits of Soy.

Personally adding Soy Protein into my protein deprived diet many years ago made all the difference in the world in helping me stabilize my blood sugar levels (always low), and helping to create a leaner and stronger body. Many of our clients today see great results in their athletic performance, heart health and bone health, skin appearance, menopausal symptoms and so much more.

I only trust the Shaklee Soy Protein for the number of real clinical studies Shaklee has done (over 100), the team of scientists Shaklee Corporation employs and the hundreds of testimonial I’ve seen of in my 15 years as a Nutrition Coach working with Shaklee products.

To good health,

Tina Fusser

September 23, 2013 at 1:13 pm | Blog, Food Tips, Personal Journey, Sports Nutrition

Invite: Sports Nutrition Events in September

Sports Nutrition and Weight Loss Seminars in September

Are you an athlete, coach, or concerned parent of an athlete?

Would you like to learn how to enhance your performance
with proper nutrition and supplementation?

Topics Include:

Increased Energy – how to make your body utilize oxygen more effectively

Optimal Hydration – even a 2% drop in hydration can impair performance

Maximizing Lean Muscle Mass – how to build lean muscle faster

Weight Loss & Decreasing Body Fat – lose fat and retain muscle

Improved Immune Response – how to avoid getting sick this fall


Saturdays, Sept. 14th, 21st, 28th at 3 pm

 

at the Fusser Log Home in Isle of Pines

13015 Roberts Island Road, Orlando

RSVP 407-277-3030 tinafusser45@gmail.com

Tina and Kai Fusser

Certified Nutrition Coaches and Personal Trainers

 

September 6, 2013 at 6:16 pm | Blog, DeTox, Fitness, Food Tips, Recipes, Sports Nutrition, Weight Loss

Kitchen “Cheat Sheet”

July 17, 2013 at 1:27 am | Blog, Food Tips

Quinoa Summer Treat from Tami D.-Yum:-)

Use Prewashed Quinoa- I find it very difficult to wash because it is so tiny.  There are kitchen tools that make it easy, but I don’t own them.

Ingredients:

Quinoa, Garlic, Red onion- (I use whatever type of onion I have on hand),Feta cheese -(I use Parmesan or Mozzarella),Grape tomatoes(quartered), Cucumber(chunked), Fresh dill- (I often forget this)

Sauce:

2 TBL Lemon juice

1 TL Bragg- I purchase at Whole Foods it is a black liquid

2 TBL Apple Cider Vinegar

DIRECTIONS:

1. Cook the Quinoa according to the package, add 1 or 2 pressed garlic cloves while cooking

2. While Quinoa is cooking cut up vegetables

3. Mix ingredients together for the sauce in a small bowl with a lid.

4. Combine all the ingredients

5. Pour sauce over the top RIGHT before serving.

This dish can be served warm or cold.   If serving cold store the Quinoa with vegetables and cheese in the fridge separate from the sauce.

Enjoy!

July 13, 2013 at 1:41 am | Blog, Food Tips, Recipes

Improve Your Golf Game: Wood Chop Up

Rotational exercises are great for full body engagement and for learning to load and unload the body just like you want to do in the golf swing swing. They also represent many parts of the swing, which helps teach the body the right movement patterns.

This is one of my favorites, it requires the whole body to work together and build great core strength. If you would only have 10 minutes to work out I would do this exercise,3-5 sets of 8 reps.

Have the shoulders face the cable, or in this sequence use a med ball or rubber band with extended arms (not locked), keep the triangle between the arms and shoulders intact. Sit into your back leg with a loose grip and engage the abs. Initiate upward rotation from bottom up, starting with leg, then hip, shoulders,and arms. Get into a good finish position with full rotation, shoulders over hips and ankle and full extension (avoid a reverse C). Feel the weight transfer from the back to the front leg. Lower the rope, med ball or band slowly with arms extended and with shoulders relaxed, making sure that the abs protect the back and control the speed.

July 13, 2013 at 12:53 am | Blog, Fitness, Golf Fitness

Parsley Salmon, by Annika Sorenstam

Fresh salmon and boiled potatoes is one of my favorite Swedish dishes. It is a traditional dish served at many upscale restaurants. This recipe is for a variation that is very simple to do, but is as elegant as any Swedish restaurant if done right.

Ingredients – 4 servings

2 lb salmon fillet, skinless, boneless (preferably middles)
1 -2 teaspoons salt
1 pinch freshly ground white pepper
2 cups chopped parsley
2 cups white wine
3 cups whipping cream

Preheat the oven to 450 degrees. Place salmon fillet in a greased ovenproof dish. Add salt and pepper and sprinkle with parsley. Mix wine and cream in a separate bowl and pour over the salmon fillet. Bake in oven for 15-20 minutes to an internal temperature of 135 degrees.

I like to serve mine with asparagus or potatoes, and of course fresh cut lemon.

 

July 8, 2013 at 5:00 pm | Blog, Recipes

Ultimate 4 Week Summer Transformation:

 

 

Sign Up Now for the Ultimate Summer Transformation Program

Are you tired of the same old routine at your local gym or just need a challenge to jump start your metabolism? Want to lose 10-15 lbs? Try some new exercises and lose that unwanted weight? Make new friends and have some fun?

June 15 to July 15th

One Month – One Goal – Fit and Lean in 2013!

Cost?  $299 You pay only for your meals. You have to EAT either way, right?

Includes at no additional cost:

  • One Personal Training Session with Tina (value $ 75),
  • 20 Group Fitness Sessions (value $200)
  • Out of town? Free home video exercise sessions for all levels
  • Personal 30 min. Consultation (value $75),
  • Online Video Coaching Program with Dr. Chaney (value $ 250)

 

1.Meal Plan (Chose one):

Option A:

Shaklee 180™ Turnaround™ Kit

Go from before to after with clinically tested weight loss products** – and a program designed to burn fat, not muscle. This customizable two-meal kit delivers a complete program of smoothees, snacks, energizing tea and metabolic boost* – along with access to exclusive tools and rewards.

Option B:

Shaklee 180™ Lean & Healthy Kit

Embrace your After-After TM with clinically tested products* – and a program designed to create a leaner, healthier you. With Leucine-powered smoothees and VitalizerTM delivering over 80 bio-optimized nutrients to the right place at the right time, plus exclusive online tools and daily support, you’ll find everything you need to fuel your day. You may also chose a few additional products of your choice for DeTox or Sports Nutrition at your personal consultation.

2. Personal Training:

One Session with Tina at either your gym, her gym or Tina’s home/park( Orlando area only, out of town – no problem – have a session via skype)

3. Group Fitness Sessions:

M-W-F at 8:30 am, Tu-Th at 6:30 pm at Tina’s home in the Lake Nona area and surrounding parks. Includes Boot Camp, Tabata Training, TRX, Yoga, Pilates, Hiking, Cross Fit Gym visit and Learn to Row on Lake Mary Jane Session, as well as a fun Paddle Boarding Experience. Each Session is 45 minutes to one hour long.

4. Personal Consultation:

Meet with Tina for 30 minutes in person or per phone for a Nutrition Assessment and  to customize your program. Tina will also take your measurements at that time.

5.Online Video Coaching Program:

We’ll provide password to access FusserNutritionCoaching for the Dr. Chaney’s Lifestyle and Nutrition Makeover videos (A 12 week educational program). Diets are short term by definition. Unless you change your lifestyle, your behaviors and your habits you are doomed to fail.

6. Daily Accountability:

Motivation, recipes, and accountability via facebook group: Ultimate Summer Transformation

 

Value of this program is $995 . The Cost is only $299

 

Join us today, limited space, 1st come 1st serve on this amazing 1st time ever offer.

Please call me at 407-277-3030 to answer any questions you may have. Out of town – no problem – access what you can and use fitness app and YouTube routines we have.

Committed to helping you reach your goals this summer,

Tina

PS Summer time, is “Giving Back to the Community” kind of time for me and all I’m charging for is the nutrition program. All other services are free of charge when you commit to the program. Want to just come for the classes-pay $10 drop in fee.

 

June 7, 2013 at 9:47 pm | Blog, DeTox, Fitness, Weight Loss

Is Krill Oil Better Than Fish Oil?


The omega-3 wars are heating up. Omega-3 fatty acids
have gotten a lot of positive press lately. Clinical
studies suggest that the omega-3 fatty acids EPA and
DHA may reduce the risk of heart attacks and strokes
and help reduce the pain and stiffness associated with
inflammation. Other studies show that DHA in particular
is important for brain development and may even reduce
ADD and ADHD in children and slow mental decline in
adults. But where should you get those omega-3 fatty
acids – particularly if you’re concerned about the
presence of PCBs and mercury in many ocean fish?

People have relied on fish oil supplements for years,
but the new kid on the block is krill oil. If you
believe the krill oil manufacturers, you would think
that krill oil is better utilized, purer, more
effective, and more sustainable than fish oil. So what
is the truth? Is krill oil really better than fish oil?
Let’s look at the science and let the chips fall where
they may.

Let’s start at the beginning. What is krill oil? krill
are small crustaceans that are found in deep ocean
waters. They look a bit like tiny shrimp. Krill are
rich source of omega-3 fatty acids, especially EPA and
DHA. They are near the bottom of the food chain. In
fact, they are where many of the ocean fish actually
get their omega-3 fatty acids. Because they’re near the
bottom of the food chain, they are less contaminated
with PCBs and mercury than the predators at the top of
the food chain. At this point you’re probably thinking
that they’re sounding pretty good. But, we need to dig
a bit deeper.

First we need to look at the oils themselves. In most
fish oil supplements the omega-3 fatty acids are found
primarily as triglycerides. In the high purity, high
potency pharmaceutical grade fish oil supplements the
omega-3 fatty acids are found primarily as ethyl
esters. In krill oil the omega-3 fatty acids are found
as a mixture of triglycerides and phospholipids. So
what is the difference?

The krill oil manufacturers would have you believe that
omega-3 phospholipids are more rapidly absorbed than
omega-3 triglycerides and are directly incorporated
into cell membranes. As a biochemist I find that last
statement highly misleading. In fact, triglycerides and
phospholipids in the foods that we eat are broken down
to their component parts and reassembled several times
before they actually make it into cell membranes. So
omega-3 phospholipids may be more rapidly absorbed, but
they are not directly incorporated into cell membranes.

Notice that I said “may be more rapidly absorbed”. I
didn’t say “are more rapidly absorbed”. Those words
were chosen carefully, because the science isn’t clear.
Some of the companies who sell krill oil claim that
they have clinical studies showing that krill oil is
substantially better absorbed than fish oil. But those
studies are unpublished and, therefore, unreliable. If
you look at the three published studies comparing krill
oil and fish oil absorption, the data are much less
compelling.

For example, one study (Lipids Health Dis., 2011,
10:145. Doi:10.1186/1476-511X-10-145) reported a higher
uptake of omega-3 fatty acids into the bloodstream from
krill oil than from fish oil in either the triglyceride
or ethyl ester form. However, those differences were
not statistically significant. A second study (Nutr.
Res., 2009, 29: 609-615) found no difference in the
uptake of omega-3 fatty acids into the bloodstream
between krill oil in menhaden oil. And a third study
Lipids, 2011, 46: 37-46) found no difference in the
uptake of omega-3 fatty acids into the bloodstream or
in markers of inflammation and oxidative stress between
subjects taking krill oil or fish oil. So if krill oil
has any advantage in terms of uptake and utilization of
omega-3 fatty acids, it’s pretty marginal.

Another claim of the krill oil manufacturers is that
krill oil is less contaminated than fish oil. While
that may be true for some of the fish oil products on
the market, it’s definitely not true of the high purity
pharmaceutical grade fish oil supplements.

And finally, what about the claim that krill oil is
more sustainable? There is no question that
sustainability of our fish supply is an important
issue. But, what krill oil proponents forget is that
small fish eat the krill; bigger fish eat the smaller
fish and so on. Depleting the bottom of the food chain
on which ocean fish rely will eventually affect their
sustainability just as much as overfishing.

And, on the negative side, krill oil is generally more
expensive and has lower concentrations of omega-3 fatty
acids than fish oil. So, is it worth the added cost?
I’ll let you be the judge.

So what’s the bottom line for you?

1) The so-called advantages of Krill oil appear to be
greatly over hyped.

– Based on the scientific studies published to date
any advantage in uptake and utilization of omega-3
fatty acids from krill oil is minimal at best.

– The purity argument is a red herring (If you’ll
pardon the pun). Differences in purity are more likely
to depend on the purification methods and quality
control standards of the manufacturer than on the
source of the oil.

– The sustainability argument is another red herring.
In the long run it doesn’t matter whether you deplete
the bottom of the food chain or the top of the food
chain.

2) Finally, my advice to you whether you use krill oil
or fish oil is to be sure to choose a company that
manufactures a high purity pharmaceutical grade oil,
has rigorous quality control standards, and has
published clinical studies showing that their
supplement is well utilized.

To Your Health!
Dr. Stephen G Chaney

June 4, 2013 at 9:28 pm | Blog, Food Tips

Next Page »