Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍎Most fibrous fruits (per 100g) –
Passionfruit (10g)
Raspberries (7g)
Avocado (7g)
Guava (5g)
Blackberries (5g)
Persimmons (4g)
Pear (3g)

Fiber is important to include in your diet because it keeps you feeling full and offers many health benefits like decreasing cholesterol and improving gut health.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

Happy Easter. I always talk about how dieting is about 340 days a year not 365 days a year. Easter is a day that you should be focused on loved ones and not obsessing over food.

As important as having a healthy body composition and exercising on a regular basis are, so is having meaningful relationships. This isn’t an excuse to drink more or to exercise less instead, it’s the highlight. The fact is weekends, especially holiday weekends, are really a balancing act.

So if you’re celebrating today please make sure to do exactly that. Monday is exactly 80 days till summer; if you don’t like how you feel or what you see in the mirror, then I suggest starting with action. One of the definitions of insanity is to do the same thing over and over. Start somewhere. You can always head over to jacobzemer.com to change your life.

#easter #friends #family #diet #fitness #happyeaster #eastercandy #summercountdown
#healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits!

Fruits with the most antioxidants – Blueberries, strawberries, pomegranates, grapes, prunes, cranberries, oranges, and apples

Antioxidants are extremely important in your diet, because they attack free radicals, which can prevent diseases of aging.

Source:
Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6
2079. 17 Jun. 2021, do: 10.3390/nu13062079

Who doesn’t like a bargain? Especially when it comes to lean quality protein. Costco delivers six cartons of egg whites, 50g of protein per unit, for 10 fricken dollars. Talk about making a meathead’s dream come true.

Typically when I have egg whites I do one part whole egg two parts egg whites. So for example if I was to have breakfast, I might have somewhere between two whole eggs and four egg whites (28g protein), or three whole eggs and six egg whites (42g protein) depending on size. This is an amazing way to keep down the calories, still retain the taste, and crush your protein goals.

#eggs #eggwhites #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍊Fruits with most micronutrients:
Citrus, bananas, apples, and berries

These fruits are filled with vitamins and nutrients that offer amazing health benefits.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

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ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

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