Nutritional Yeast Benefits

Nutritional Yeast. What is it and how can you benefit from adding it to your diet?

My Introduction to Nutritional Yeast

I first learned about nutritional yeast (a.k.a. “nooch”) a couple of years ago when my daughter and I tried the vegetarian lifestyle. As an avid weightlifter and concern over adequate protein consumption, naturally, my first thought was “how in the heck am I going to live a vegan lifestyle without sacrificing my protein intake? There’s no way.” I did a little research and discovered nutritional yeast and the nutritional benefits of it. In the spirit of full disclosure, I consumed a pescatarian diet for about 9 months and went back to my carnivorous ways and couldn’t be happier myself.

What is Nutritional Yeast?

When you think of yeast, you probably think of the ingredient that makes bread rise (baking or dry yeast) or an ingredient to brew beer (brewer’s yeast). Nutritional yeast is neither of those. It is inactive yeast made from sugarcane and beet molasses. Since it is an inactive yeast, it doesn’t grow or cultivate like other yeasts. Nutritional yeast is yellow in color and most commonly comes in flakes, but you may see it granules or powder as well. It has a nutty, cheesy, savory flavor and is often used to add a cheesy flavor to dairy-free dishes. You may see nutritional yeast labelled as savory yeast, nutritional seasoning or nutritional yeast flakes.

The Health Benefits

While nutritional yeast is mostly used by vegans and vegetarians, meat-eaters can also enjoy the health benefits of nutritional yeast which are numerous.

B VitaminsB Vitamins – Nutritional yeast is abundant in many of the B Vitamins. B vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. While many of them work together, the B vitamins each play their own role in our health as well.

Vitamin B1 (Thiamine) is important for the growth, development, and function of the cells in your body.

Vitamin B2 (Riboflavin) helps in the conversion of carbohydrates to sugar, which fuels many functions in the body. It helps in the processing of amino acids and fats and can also serve as an antioxidant, which slows the pace of aging.

Vitamin B3 (Niacin) has been found to treat acne and improve overall skin.

Vitamin B5 (Pantothenic Acid) and Vitamin B7 (Biotin) are the main vitamins that benefit skin, hair and nails.

Vitamin B6 plays an important role in various physical and psychological functions. For example: a healthy metabolism, nerve function, liver function, skin health, eye health, as well as help to boost levels of energy.

Vitamin B9 (Folate) helps produce and maintain cells and is especially important for pregnant women. Read the label on your nutritional yeast, because some brands may not include folic acid.

Vitamin B12 is responsible for maintaining a good digestive system, increasing your energy, regulating your nervous system and protecting you against colon cancer, breast cancer, and stomach cancer. Vitamin B12 is also an essential vitamin for addressing adrenal fatigue, multiple metabolic functions — including enzyme production, DNA synthesis and hormonal balance — and maintaining healthy nervous and cardiovascular systems. Check the label to be sure that it does, in fact, contain B12 as it is available without it as well.

Complete source of protein – 2 tbsp. of nutritional yeast provides 9g of complete protein, containing at least 9 of the 18 amino acids that our bodies can’t produce.

Fiber is important for the gut and digestive system. It also helps with blood sugar regulation. One serving of nutritional yeast will give you about 3g of fiber.

Immune function properties. Nutritional yeast contains the compounds glutathione, mannan, trehalose, Beta-glucan and beta-1, which are associated with enhancing immunity levels, reducing cholesterol and assisting with cancer prevention.

Antibacterial & Antiviral Properties.  In Germany, nutritional yeast is considered the fourth most prescribed herbal additive, right behind ST Johns Wart and Ginko Biloba.  It is antiviral and antibacterial and has profound effects on viruses such as salmonella, staphylococcus, and E.coli.

Low glycemic index. Nutritional yeast has no added sugar and is low in carbs, meaning it is slowly digested and has little effect on blood sugar levels.

Gluten free.  Gluten is a protein found in grains and wheat. Those who are gluten intolerant cannot process this protein, which can cause digestive issues, fatigue, headaches, inflammation, and swelling.

Nutritional Breakdown for a ¼ Cup Serving

  • 60 calories
  • 5 calories from fat
  • 5 grams carbohydrates (2% daily value)
  • 4 grams fiber (16% daily value)
  • 9 grams protein
  • 0.5 grams fat (1% daily value)
  • 25 milligrams sodium (1% daily value)
  • 790% daily value of thiamine (vitamin B1)
  • 570% daily value of riboflavin (vitamin B2)
  • 300% daily value of vitamin B6 (pyridoxine)
  • 230% daily value of niacin (Vitamin B3)
  • 290% daily value of vitamin B12 (cobalamin)
  • 270% daily value of folate (vitamin B9)
  • 20% daily value of zinc

How Can You Use It?

Nutritional yeast is low in fat and sodium, doesn’t contain added sugars or preservatives and, naturally, is gluten free. Although you may not be directly swapping a few grains in a dish for the flakes of nutritional yeast, it is used more as a flavor enhancer for dishes and a great substitute for cheese. Add a little to your diet and you can get all the benefits above while adding flavor to your food without all the high fat and calories.

I like to add a teaspoon to my scrambled eggs in lieu of cheese. I’ve been sneaking it in on my husband’s eggs and he hasn’t even asked about the difference.   In fact, when I did the switch on him, he remarked that the eggs were “really good!” Try these ideas to bump up your nutrition:

  • Sprinkle over your salad or cooked veggies
  • Incorporate into your mashed cauliflower
  • Mix into your turkey burger
  • Blend into your smoothie
  • Sprinkle on top of your popcorn
  • Etc., etc.

Whole Foods has several great recipes which you can find through the source link below.

Where Can You Get It?

Editorial credit: Trong Nguyen / Shutterstock.com

You can often find nutritional yeast in the bulk bin of your local natural foods grocer (i.e., Sprouts or Whole Foods Market).   If you prefer doing your shopping online, you can get it there, too. Try Amazon.com or other online retailers.

Conclusion

I hope this article opens you up to new ideas on how you can boost your nutrition without adding extra fat and calories. Add nutritional yeast to your diet and let us know how you did it and how you liked it.

Sources:

  1. https://draxe.com/nutritional-yeast/
  2. http://www.wholefoodsmarket.com/blog/nutritional-yeast-one-pantry-staple-your-cooking-missing
  3. https://runningonrealfood.com/what-is-nutritional-yeast/
  4. https://ods.od.nih.gov/factsheets/list-all/
Injury Slowing you down

Injured or recovering from an injury or surgery and unable to work out?

What can you do to keep from derailing your training?

When you’re passionate about your workouts, nothing is more frustrating than than an injury or sickness when all you want to do is that one thing you love. You may be feeling anxious about putting on weight or losing your training progress while you are down and out. What can you do to ensure you don’t get too far off track with your progress?

  1. Don’t stress about it. Stress causes the body to increase levels of cortisol in your body which has been shown to have adverse effects on your health, including decreased muscle tissue; decreased bone density, suppressed thyroid function and increase abdominal fat. Keep your stress about not being able to workout to a minimum. There are ways to help relax your mind and body that don’t involve training your body. Try journaling, listening to music and breathing exercises, for example.
  2. Keep your nutrition on point. Since you won’t be working out and expending energy during those workouts, you want to be sure you are providing good, sound nutrition to your body rather than foods that will inflame you and make you fat. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health and provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients. Incorporating Fit N Firm Foods and Marigold Bars can help keep your nutrition in order during your down time (and anytime for that matter). Orders can be placed online. Fit N Firm Foods offers free delivery for some locations in Spring, Texas and Marigold ships worldwide and has pickup locations around the U.S. You can also add the following anti-inflammatory foods into your diet.
  3. Keep your protein intake high. Consuming sufficient protein is the single most dietary factor for maintaining muscle. While you can’t get to the gym, ensure you are keeping your protein levels up. Choose lean proteins like Designs for Health Protein Powder, chicken breast, eggs, lean beef, ground turkey.
  4. Make sure you are getting enough sleep and are staying hydrated by drinking adequate water.
  5. Don’t neglect your supplement intake. They fill the nutritional gaps.  I only believe in taking pharmaceutical grade supplements and I sell the best product lines such as Life Extension, Designs for Health, TransFormation, Rejuvenation Science, and Transcendence.  Need to replenish your supplements?  Contact me and I’ll make arrangements to deliver to you (limited areas around Gleannloch).
  6. Don’t train through your injury. Injury is your body telling you that you need to take a break.  And don’t try to “work through the pain”. You’re just setting yourself up for a longer or worse injury.

It sucks when you so want to get to the gym but can’t because you are injured or are recovering from a surgery or healing an injury. Listen to your bodies, listen to your doctors. Take the break. Our bodies need the complete rest a few times a year. And don’t come back to the gym too soon or you run the risk of reinjury. Give your body the rest it needs and take the steps above to keep from derailing your training progress. I promise, you WILL come back better than ever.

 

Summer Weight Loss

Sexier by Summer – 12 Week Shapeup Program

Live in Spring or Tomball area and looking for a summer shapeup program?   You can do just that with this customized 12 week program.  Turn your body into a fat burning machine with this 12 week summer shapeup. Included in this program:

  • Personal training (one-on-one, couples or trios) in the world-class fitness facility of Raw Gym Texas.
  • Info on what to eat and what to avoid for that beach body
  • Support from personal trainer and bodybuilder, Ray Bessette

Summer will be here before you know it!  Contact us today to get started.

Weightlifting best for fat loss

Cardio vs. Weight Training for Fat Loss

Not seeing results in your workouts?  There may be many reasons…let’s look at a few:

You’re doing too much cardio or you’re only doing cardio.   To improve the shape of your body, cardio is not the best
option.. Yes, you will lose weight at first from cardio and fad diets, BUT, what you’re losing is water, not fat. This will leave you dehydrated and you’ll get headaches if you stick with it long enough. We’re not knocking cardio whatsoever. Cardio has its place, but if your goal is permanent fat loss, weight training is your best bet. At The Firm U, we use a Bio-impedance scale that measures water, fat and muscle weight in pounds. We can track your progress to keep you motivated and on track with your fitness goals. Most bathroom scales just measure total weight. With our scientific information, you can intelligently adjust your fitness program and permanently burn the fat weight.

You’re not training with weights. There is no metabolic effect after a cardio workout. When you burn 500 calories doing cardio (takes
about an hour), that’s all you get. When you burn 500 calories with weight training, you not only balance your muscle and bone structure, you continue burning calories as your body repairs the breakdown and buildup of muscle, increasing your metabolic system. The result: FAT WEIGHT LOSS, not water weight loss. Muscle burns more calories at rest. We’ve got you covered with #1 below.

You’re diet needs to be cleaned up.  You think you’re eating well, but you’re filling your body with inflammatory foods and disease-causing agents. We’ve got you covered with #2 below.

You could be insulin resistant or diabetic and not know it. If you have either condition, you’re only burning sugar for energy and never getting to fat. We’ve got you covered with #3 below.

These Three Fitness Components Solve All The Above

1.  Personal Training.  I’ll create a custom training program to help you achieve the results you want, whether it’s to build muscle, bur fat, or both.  I can work with you 1:1, or if you prefer to workout with a friend, I’ve got great options for duo training and you can achieve the SAME results as one-on-one training.

2.  Nutrition. Eat our Fit N Firm Foods for meals and enjoy a MariGold bar in between. Both are not only delicious and satisfying…they’re also made with only the highest quality ingredients and are anti-inflammatory. Inflammation is a normal part of the body’s immune response. When inflammation serves no purpose, it damages the body and causes disease and illnesses. Eating an anti-inflammatory diet reduces inflammation in the body; helps our bodies maintain optimum health; provides energy, vitamins, minerals, essential fatty acids, dietary fiber and disease-preventing phytonutrients (healthy plant foods).

3.  Hormonal & Weight Loss Blood Panel. This test is optional; however, it is also one of the greatest tools to fix that person that has tried everything. A comprehensive lab blood test can detect many issues and conditions that may be getting in your way of losing belly or butt fat for good. It takes about a week to get back from our lab, our doctor reviews the results and addresses your situation with suggestions to get your hormones or other discrepancies to get you balanced.

It takes a deficit of 3,500 calories from your total caloric intake to burn one pound of fat. To lose one pound a week, you’d burn 500 calories every day doing about an hour of cardio for seven days a week to burn one pound of fat. With our program, you weight train 3 days a week for a one hour session and burn calories every hour of the week (168 hours), even at rest! We’ve just given you four hours back in your schedule. Imagine what you could do with an extra four hours a week. Important to remember… The Purpose of exercise is to not burn as many calories as you can in one training session, but to stimulate your muscles to burn calories when you’re resting! See image below….

Would you like more information? Click here to send a private message, or call (832) 755-1949.

 

 

Fat Loss

Fat Loss IS Possible During the Holidays

We are extremely proud of The FIRM U client, Kyle Kettler. He has a TOTAL FAT LOSS TO DATE OF 35.3 LBS. While many people gain weight during the holidays, under trainer Ray Bessette’s direction, Kyle managed to lose 2.8 lbs. of fat while maintaining his muscle mass.

Kyle has put into practice the lessons he’s been learning from Ray about sustaining his fat loss during a season of indulgence. Kyle is the perfect example of digging deep and doing the work. He knows this is a marathon, not a sprint. Kyle is learning lessons for life and is a role model for his three young girls and everyone following his story. Keep watching for more updates. Kyle’s next goal is to get under 400 lbs. We’re sure he’ll be there soon!  Stay tuned for further progress updates.

Read more and watch videos about Kyle’s journey here.

Are you ready to start on a fat loss goal or general fitness goal for yourself? Contact us today to discuss how The FIRM U can help you get started.

Lose Weight

Changing Your Body Takes Consistency, Patience and Time

Personal Training in Spring, TexasA new year is here and that usually brings with it New Year’s Resolutions to lose weight, get in shape, go to the gym, etc. The new year is a great time to turn over a new leaf for many people. If this is a resolution you’ve had year after year, then we want to encourage and motivate you to let this be the last year you resolve to do this. Fitness isn’t a seasonal hobby; it’s a lifestyle. A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.

Consistency.

So, you’ve made the resolution and made up your mind that you’re going to lose weight and get in shape this year. You’re going to the gym and you’ve improved your diet.  That is great!  Now, for it to be effective and to get the results you want, you’re going to have to be consistent.  Be true to yourself.  If you are not getting results, ask yourself these questions:

  • Am I being consistent with proper nutrition?
  • Am I being consistent with my exercise routine?
  • (If you’re working with a personal trainer) Am I keeping my appointments with my personal trainer?

If you can’t answer yes to all of the above question, then how can you say this doesn’t work?  You can’t be inconsistent and expect results, so just do it.

Patience.

To change your body for good, there is no magic pill.  You will have to dig deep and practice patience.  Let’s be honest about this.  If you are in need of losing excess weight, you’re going to have to be patient about it.  You didn’t get in this shape overnight.  To lose the weight in a healthy manner and sustain that weight loss, you can’t do it quickly.  People who enjoy good health and fit physiques understand that it is a lifestyle. Don’t give up after a week or two of no scale results.  The moment you want to quit is the moment when you need to keep pushing.

Time.

Personal Training Spring, TexasYou’ve heard it before.  Your mother probably told you this years ago.  Good things take time.  After some time has passed and you’ve been patient with your changes and consistent with your nutrition and training, you are going to see changes with your body and your health will be improved.

Your New Lifestyle.

This lifestyle you’ve chosen is new and everything that is new takes time to get used to.  There will be a learning curve and it will be scary, but it can be done.  Do not throw in the towel because you feel intimidated or that you’re not good enough or you can’t do it.  What would happen if you just didn’t give up?  You only have one life and you are the only one who can change your life. Dig deep and do the work. Otherwise, you’re going to have to start again. Imagine yourself six months from now.  Don’t stop.  It WILL be worth it.

Interested in Personal Training in Spring, Texas?

Contact us for help getting started.

New Year, New Fit N Firm Foods Menu

Happy New Year!  We hope everyone had a wonderful holiday and are looking forward to the many possibilities a new year brings.

Fit N Firm Foods Reopens After Holidays
First 2018 Delivery January 4th

Kerrie has been enjoying the holidays, but she’s put together a wonderful menu full of new items to ring in the new year.  Download your own copy of the January menu here.  The first delivery to The FIRM U is on January 4th.   To get your taste buds watering, check out a few brand new items Kerrie created for you.  Place orders on the Fit N Firm Foods website.

Menu Items Debuting in January 2018

Kerrie will be making a Beef Pho (beef bone broth) which is available Mondays & Thursdays only.  You’ll love her version of rich beef bone broth infused with star anise, cinnamon, ginger & garlic with zucchini noodles, beef brisket, bean sprouts, jalapeño, onions, cilantro, basil & sriracha.

We now have a low carb version of a famous chicken and biscuit breakfast sandwich.  Ours is tastier than the fast food version and healthier for you.  Chicken Biscuit with Cauli Hash Browns ~ Almond crusted chicken breast on an almond cheddar biscuit & cauli hash brown.

And how about this Portobello Burger, a 5 oz. (1/3lb) Burger topped with caramelized onions, wilted garlic spinach, tomato, cheddar cheese, & sandwiched between grilled Portobello mushroom served with zucchini fries.  This burger and fries are better tasting than your favorite burger and fries, and much friendlier on your physique and your gut.

Want to See Something Special on Future Menus?

Our main goal with these meals is to provide our customers with meals that leave you feeling satisfied while nourishing your body with essential nutrients and anti-inflammatory properties.  If you have a favorite meal you’d like Kerrie to overhaul for you, please drop her a line at fitnfirmfoods@icloud.com.

Weight Loss Houston

The Weight Loss Chronicles of Kyle Kettler

Kyle Kettler started his weight loss journey with Ray Bessette of The Firm U Personal Training and Fitness Center on 07-28-17. To date, Kyle has lost a total of 32 ½ pounds. Kyle’s progress has not been without its struggles (Hurricane Harvey, new baby girl, hospitalized for kidney stones and a bad case of the flu). Through all this, Kyle has continuously improved his weight loss and overall health. He says he’s never felt better, has more energy, his clothes are getting loose and he looks forward to his workouts.

We can’t wait to see what 2018 holds for him!

We’d love to be a part of your fitness journey, too.  Contact us for information on how you can get started.

Video Interviews with Kyle

Below are a few of the video interviews we’ve done with Kyle throughout his journey thus far.  It is our hope that his story will inspire you to take action for yourself or your loved one(s).

 

Lose Weight with Fit N Firm Foods

December Menu is Now Available

Is it your goal to lose weight, feel great, eat healthy?  Then search no more!  Our December Fit N Firm Foods Menu is available for download.  Visit Fit N Firm Foods to place your order.

No time to cook or looking for a quick healthy meal. Skip the foods from local fast food restaurants which are laden with trans fats and saturated fats, high carbs and calories, and inflammation. Instead, stop in at The Firm U to pick up a delicious, freshly prepared meal that will leave you feeling full and satisfied.

To see what makes us different from other prepared meal services, please refer to The Firm U Prepared Foods Comparison Report.

 

 

 

Enjoy The Holidays without Giving in to Your Fitness Goals

As the holiday season is approaching, if you are working on a fitness goal or are normally fitness and health conscious, you may be feeling anxious about the get-togethers you’ll be going to that revolve around food. Maybe you’re worried about the effect on the scale and your waistline. The holidays don’t have to derail the progress you have already made or keep you from achieving the goal you set for yourself. IT IS POSSIBLE to ENJOY everything about this time of year and stay on course so you start out the New Year ahead of the game. Here are a few tips to keep you on track.

START YOUR DAY OFF RIGHT.

There will be hustle and bustle in your house this time of year. Whatever you have planned, make sure you start your day with a good, healthy meal. Don’t eliminate this very important meal of the day. The American Dietetic association suggests that adults who eat breakfast have an easier time losing weight, while those who don’t are 460 times more likely to gain weight. Make sure to include a lean protein, a complex carb like oats. Careful here….If your body fat % is over 30% (1st stage of clinical obesity), you may want to avoid carbs. However, if you do drastically cut carbs, make sure your getting your 1:1 ratio of omega 3 & 6 fats.  We recommend the EFAs we sell at The Firm U.

GYM OPEN?

Is your gym open on Thanksgiving Day? Why not get up early and get in a quick workout before all the Thanksgiving Day activities start. You’ll feel better about it. Many gyms have reduced holiday hours…get in early and get it done! The FIRM U is OPEN Thanksgiving Day from 7:00a to noon. Come on in and get your workout on!

THINK TWICE ABOUT IT.

Choose the white meat (breast) of the turkey rather than the dark meat (thigh or leg) and avoid eating the skin. See below how the different meat types stack up against one another.

Mashed potatoes = mushy middles. At over 200 calories a cup and close to 40 grams of carbohydrates in mashed potatoes, you could choose Mashed Cauliflower instead and save yourself over half the calories and 25 grams of carbs. Your guests will barely taste the difference. They’re quick and easy to make. Just take a head of cauliflower and steam for about 15 minutes then transfer to the food processor or blender in small batches and blend with some garlic, a drizzle of olive oil and some low sodium beef broth added in an amount to get to your desired consistency. You’ll never want mashed potatoes again. These are delicious! Cauliflower is a cruciferous vegetable which has been shown to protect against cancer. Why not eliminate the potatoes and go for the cauliflower!

Pecan pie is a traditional Thanksgiving dessert you’ll probably run up against this season. Just one slice has over 500 calories with half those calories from fat and 64 staggering grams of carbs. You would have to walk very briskly (4.5 mph) for 90 minutes to burn off that one piece of pie. So, think about it….is it Worth it? You can still enjoy the tastes of fall and Thanksgiving without all the guilt. Instead or pecan pie, why not prepare our 50 calorie per serving Crustless Protein Pumpkin Pie recipe? Pumpkin is a good source of Vitamin A, so have some!

BE PREPARED…

• Sounds silly, but plan and rehearse how you are going to deal with temptations at the upcoming event.
• Don’t go to the social event hungry. Have a Marigold Bar ahead of time and pack one in your purse or pocket when you go.
• Stand away from the food. You could be tempted to graze on unhealthy options.

DID YOU OVERDO IT?

Enjoy yourself this holiday season, but don’t let the feasting around the season turn into a complete abandonment of your program. Remember, no one is perfect, and you don’t want to beat yourself up if you help get off course a little bit. Think of it this way: this new way of life for you is a journey. If you were on a road trip to Washington and you made a wrong turn in Utah, you wouldn’t turn around and go home, would you? No, you’d get your map out and get back on course and continue to Washington. The same philosophy applies to your journey to improved eating habits and fitness. Find your way back to the intended course and continue on your journey!

HAPPY THANKSGIVING FROM ALL OF US AT THE FIRM U!