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Podcast Ep9: Electrolytes Key role in Health & Performance

Burn It Nutrition Podcast

Key Role Electrolytes play in our bodies & how to Upgrade your Performance, Plus a Spotlight on a misunderstood Energy Electrolyte

 Show notes for Episode #9

On today’s show, we will learn the key role electrolytes play in our bodies and how to set yourself up to have optimal levels and stay charged throughout your day.

We will do this by learning how to make a powerful electrolyte drink, as well as going over the history of salt and what the latest science says are its effects on hypertension.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Harnessing the Power of Electricity

03:00 = Importance of Replenishing your Electrolytes

09:42 = Magnesium an overlooked Mineral

14:48 = Potassium a Potent Electrolyte

17:43 = Sodium a crucial Energy Electrolyte and its History

23:00 = Salt a misunderstood mineral & its real effects on High Blood Pressure

33:08 = Recipe for the day! we got a Lemon Infused Electrolyte Drink

35:58 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Balc?, Arif Kadri et al. “General Characteristics of Patients with Electrolyte Imbalance Admitted to Emergency Department.” World Journal of Emergency Medicine 4.2 (2013): 113–116. PMC. Web. 9 Mar. 2017.
  • Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
  • Donald R. Davis, “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience February 2009 vol. 44 no. 1 15-19
  • Fox C, Ramsoomair D, Carter C. Magnesium: Its Proven and Potential Clinical Significance. Southern Medical Journal. 2001;94(12)
  • Aburto Nancy J, Hanson Sara, Gutierrez Hialy, Hooper Lee, Elliott Paul, Cappuccio Francesco P et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses BMJ 2013; 346 :f1378
  • “Nutrient Intakes Percent of population 2 years old and over with adequate intakes based on average requirement”. Community Nutrition Mapping Project. 2009-07-29. Retrieved2 015-10-16.
  • Volek, Jeff S., et al. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low-fat diet.” Lipids 44.4 (2009): 297-309.
  • Bloch, David. “Economics of NaCl: Salt made the world go round”. Mr Block Archive. Retrieved 2006-12-19.
  • Tiwari, Swasti, Shahla Riazi, and Carolyn A. Ecelbarger. “Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes.”American Journal of Physiology-Renal Physiology 293.4 (2007): F974-F984.
  • Schofield G, Henderson G, Crofts C. Beyond salt—where next for hypertension epidemiology? The Lancet. 2016;388(10056):2110-2111.
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Spanish Classic Chorizo & Eggs

Today we will learn how to make a dish my grandmother used to make me when I was a young boy.
We are making a classic Spanish breakfast called Chorizo and Eggs, this is a mouth-watering way to serve up those eggs.

Now my grandmother served them up with tortillas but we are tossing those and replacing it with a side of yummy sauteed veggies and lettuce wraps.

Ingredients    (Serves 2)

Chorizo and Eggs 

  • 6 eggs
  • ¼ pound Mexican chorizo sausage
  • 1 tbsp. butter
  • 1 green onion
  • 1 tomato
  • 1 bell pepper, any color
  • 4 tbsp. queso fresco
  • Salt and pepper to taste

Directions

  • Crack a few eggs into a bowl and whisk, then chop the veggies, the tomato, bell pepper, and green onion.
  • Next Place a large skillet over medium-high heat and once it’s hot, add the butter. Then add in the chopped veggies and salt and pepper to taste. Sauté for around 8-10 minutes, or until tender, then set aside in a covered dish.
  • Next, remove the chorizo from the casing, (chorizo is a like a spicy savory sausage), squeeze it out of the casing and add it to the skillet. Cook for around 3-4 minutes, make sure to move it around to avoid burning. Once it has browned, add the whisked eggs and mix in. Let it all cook together for another 3-4 minutes.
  • Finally, serve the veggies and the chorizo and eggs plus crumble some queso fresco on top.
  • You can also add low-carb salsa or hot sauce if you want a bit of extra kick to it.
You can have this delicious dish with your morning coffee or even for dinner you can also use a lettuce wrap as a substitute for tortillas.
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Keto Poke Bowl

If you love sushi like I do, then you’re going to love this refreshing dish full of healthy fats and flavor without the excess carbs. We will be replacing the rice with low-carb cauliflower rice that will give us similar texture that comes in a traditional poke bowl.

Here is what you need, purchase wild caught salmon or tuna or both and make sure it has been frozen solid for more than 24 hours to ensure the bacteria has been destroyed, once that is taken care of, then follow the directions below

Ingredients               (Serves 2)

Wild Caught Salmon or Tuna

  • ½ lb salmon or tuna, boneless and skinless
  • 2 tbsp coconut amino’s
  • 1 tbsp toasted sesame oil
  • 1 tbsp fresh lemon
  • 1 tsp Sriracha sauce
  • ¼ tsp of sea salt
  • 1 tsp. coconut vinegar
  • 1 tsp. minced garlic
  • 1 tablespoons of MCT oil
  • 1 tbsp sesame seeds

Cauliflower Rice

  • 1 head cauliflower
  • 3 tbsp. melted butter
  • 1 tsp. oregano
  • sea salt and ground pepper to taste

Toppings

  • 1 Large Avocado peeled and seeded
  • 1 medium green onions, thinly sliced
  • 1 medium cucumber peeled and chopped
  • 1 bunch of cilantro chopped
  • 3 cups mixed leafy greens

Directions

  1. First, you will wash and pat dry the salmon or tuna, next cut into smaller pieces about ½ inch in size.
  2. Next, in a bowl add the coconut amino’s, fresh lemon juice, sriracha, coconut vinegar, minced garlic, sesame oil, MCT oil, sea salt, sesame seeds and mix in the salmon or tuna, then place in a covered bowl inside the fridge.
  3. Then, cut the cauliflower into smaller floret chunks to add into the food processor and blend until it has the consistency of rice, but don’t overdo it or your rice will turn into a puree.
  4. Once done, place a large frying pan over medium-high heat and once hot, add the butter, then add in the now riced cauliflower. Also, add on the seasonings, the oregano, and salt and pepper to taste. And cook for around 10 min, make sure to stir it to avoid burning.
  5. Then separate the cauliflower rice into two large bowls, then split the leafy greens in half and place on top of each of the cauliflower rice bowls, next split the marinated salmon or tuna in two and add to each bowl.
  6. Next peel and remove the seed from the avocado and slice, then serve half to each bowl. then thinly slice the green onions and add them on, next chop the cilantro and add to the bowls.
  7. Then peel and chop the cucumber and split between bowls. Lastly sprinkle a bit more of the sesame seeds on each bowl and enjoy!

 

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Podcast Ep5: History of Exercise & National Health

Burn It Nutrition Podcast

The History of Exercise & Training Methods

Plus Where our Health Ranked as a Nation

 

 Show notes for Episode #5

On today’s show, we take a tour through the ages to see the progression of how our ancestors worked out for their summer body,

Learning their own training methods and finding ways to implement them into our lifestyle.

We also go into the recent 2016 study that ranked the health of the children of 50 countries around the world, you may be surprised by where we stand.

I also go over a recipe that allows you to have a version of those savory mashed potatoes we all love and grew up with.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:23 = Learning from our Past

02:40 = We begin the tour through the History of Exercise

05:50 = Fast forward into an agrarian society

07:00 = The Empires Prepare for Battle

10:50 = The Middle Ages

12:15 = The Spaniard

13:10 = The rise of the Industrial Revolution

14:10 = Enter the Modern Era & a Spotlight into one of the Greats

20:50 = Breakdown of the Training in 5th Stage Keto

25:20 = The Results of the new Study are in!

32:40 = Recipe for the day! we got Buttered Steak & Cauliflower Mash

35:21 = Closing thoughts

burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

Resources & References for this Episode:

  • Anderson, J.K. (1985). Hunting in the Ancient World. Berkeley, CA: University of California Press.
  • Garnsey, P. (1999). Food and Society in Classical Antiquity. New York: Cambridge University Press.
  • Link to the Study Referenced in this episode
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Podcast Ep4: Truth on Cholesterol & Eating Fats Strategically for Weight Loss

Burn It Nutrition Podcast

Truth on Cholesterol and

Eating Fats Strategically for Weight Loss

 Show notes for Episode #4

On today’s show, we learn about a shift in perspective on cholesterol and heart disease and my father’s journey to health.

We will go over some of the real benefits of cholesterol, and how to use healthy fats strategically to reach you weight loss goals.

We also learn how to make a healthier version of a Bacon Cheese Burger, a once that forbidden food can be done the smart way!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:00 = A Shift in Perspective on Dietary Fat

15:23 = The real functions and benefits of Cholesterol

18:40 = Our country begins it’s Fat-phobia

21:53 = LDL cholesterol – an unreliable marker for heart diseases

23:04 = Mainstream doctors struggle to see the science

37:50 = Dietary fat as a key weight loss strategy

31:04 = Recipe for the day! we got Bacon Cheeseburgers!

32:49 = Closing thoughts

burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

Resources & References for this Episode:

  • Volek JS, Forsythe CE. The case for not restricting saturated fat on a low carbohydrate diet. Nutr Metab. 2005;2(21).
  • Paoli A, Rubini A, Volek JS,Grimaldi KA. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67:789–796.
  • Cromwell, William C. et al. “LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management.” Journal of clinical lipidology 1.6 (2007): 583–592. PMC. Web. 27 Jan. 2017.
  • Sachdeva A. Lipid levels in patients hospitalized with coronary artery disease: an analysis of 136,905 hospitalizations in Get With The Guidelines. Am Heart J.2009 Jan;157(1):111-117.e2.
  • Lustig, Robert, M.D., M.S.L. (2012). Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, Plume (Penguin), ISBN 978-0-14-218043-3, pp. 110-111