RIO Fitness Chicago® Tip:

If you're looking for healthier options to consume, now you're seeing things like "whole wheat," "natural," "organic," and think they're healthier; but what do those buzz words that companies use to sell more product really mean?

1) "WHOLE WHEAT" can mean it's just the skin of grain. Unless it says 100% whole grain it's not the whole of anything.

2) "NATURAL." The U.S. FDA does not define nor regulate this term. If the food does not contain added color, artificial flavors or synthetic substances it may be labeled natural. Synthetic substances have been linked with hyperactivity in children and cancer.

3) "ORGANIC" means a farm must have been pesticide/herbicide free for at least three years. An organic label indicates 95% of the product is organic. A food with at least 70% organic ingredients can be labeled “made with organic ingredients.” Organic does not guarantee that it was produced on a small farm, is healthy, or that animals were treated humanely.

RIO Fitness Chicago® Tip:

Do you know what free radicals are? Free radicals are oxidizing molecules that are a leading cause in making us look older faster and gain body fat faster. They emerge when we eat, but they're especially prevalent when we consume junk food like candy bars, chips, and other processed simple carbohydrates. Free radicals damage the cells that tell us we're full. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our waistlines) to get bigger. The best way to fight back is to avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.

RIO Fitness Chicago® Tip:

Not getting enough sleep each night not only leaves you exhausted the next day, but is a factor in preventing you from losing body fat and seeing any results. When we don't get at least the recommended eight hours a night, the body raises the levels of the body fat producing hormone cortisol, it does not send out growth hormones that help us recover from our day/exercise, increases the cravings/appetite hormone ghrelin, and decreases levels of leptin which suppresses appetite.

Tips to get better sleep:

1) Exercise daily. Even just 30mins/day.

2) No caffeine after 700pm.

3) Avoid using the computer/watching TV directly before bed. This will keep your brain stimulated and not allow your body to drift off.

4) Take a shower just before bed. This will raise your internal core temperature, so that as you lay there your body will naturally bring it down; thus allowing you to relax and fall asleep.

5) Keep your bedroom dark. Even the tiny light from a digital alarm clock can disrupt a sleep cycle.

RIO Fitness Chicago® Tip:

How much caffeine do you have a day? Caffeine can have serious side effects (stress on your heart/liver/kidneys/central nervous system, it's addicting, and it draws calcium out of your bones). That's dangerous for women, because women are at a higher risk for osteoporosis (weakening of bones) than men. Get 1,000mg/day of calcium from foods (low-cal cheese/yogurt, skim milk, collard greens, spinach) to counteract the caffeine. Taking a calcium supplement daily is also another great idea to prevent bone density loss/injury.

RIO Fitness Chicago® Tip:

"I'm a woman, I don't want to lift weights, because I'll get bulky." FALSE. The only ways to get bulky are:

1) To strength train for bodybuilding,

2) Consume 100s of grams of protein daily,

3) Increase your testosterone levels through steroids,

4) Do little to no cardio.

Women don’t have enough of the muscle-building hormone testosterone to get bulky, even if using heavy weights. Some people gain muscle faster than they lose fat, so they may look bigger until they shed the flab and reveal the toned muscles underneath. Weight training burns 4X more calories than cardio & keeps metabolism (how fast we burn cal) high for 24-36hrs (cardio only 2hrs) = getting lean & tone faster. LADIES, as long as you're strength training properly for lean & tone = High Intensity Interval Training, don't be afraid to lift!

RIO Fitness Chicago® Tip:

If you have trouble sleeping, start adding these foods to your dinner/evening snack.

1) Unsalted/raw ALMONDS reduce muscle/nerve function while steadying your heart rhythm.

2) HONEY has glucose which tells your brain to shut off the chemical that triggers alertness.

3) CHERRIES increase melatonin which regulates the sleep cycle.

4) BANANAS have magnesium & potassium which are muscle/nerve relaxants.

RIO Fitness Chicago® Tip:

Do you have trouble sleeping at night? One cause could be the foods you're eating close to bedtime. Here's some foods that could be the culprit.

1) AGED CHEESE. Parmesan, Romano, Asiago, and other hard cheeses have high levels of the amino acid tyramine which is known to keep you up.

2) SPICY FOODS. Hot wings may taste good during the football game, but they aren't going to feel so great come bedtime; especially if you're prone to heartburn, since lying down only amps up its side.

3) PROCESSED/SMOKED MEATS. Processed meats contain high levels of tyramine and makes the brain release a chemical that makes us feel alert.

4) ALCOHOL. Many people use alcohol to help them relax, but it actually prevents your body from entering the deep stages of sleep.

5) MILK CHOCOLATE. The average milk chocolate bar contains tyrosine, which is converted into dopamine, a stimulant. This causes alertness and restlessness, which can keep you up at night.

6) TOMATO SAUCES. Tomato-based foods have a tendency to cause acid reflux and heartburn, which will prevent you from having a good night's sleep.

7) GINSENG TEA. Herbal teas are great for sleeping, but steer clear of ginseng. It acts as a stimulant, and some may experience insomnia and hypertension.

8) SOY. Fermented soy products have some of the highest amount of tyramine. Meaning soy sauce, tofu, miso, and even teriyaki sauce should be avoided hours before snoozing.