Debunking the Misinformation Surrounding Eggs and Their Nutritional Value

Eggs are one of the most versatile and nutritious foods available, yet they have also been the subject of much nutrition misinformation over the years. Let’s take a look at some of the most common misconceptions about eggs and set the record straight.

  1. Cholesterol in eggs is harmful: It’s true that eggs contain cholesterol, with one large egg having about 186 mg. However, the relationship between dietary cholesterol and blood cholesterol levels is not clear cut. Studies have shown that the majority of people can eat eggs without significantly increasing their risk of heart disease.
  2. Eggs are high in fat: While eggs do contain fat, it’s mostly healthy unsaturated fat. The yolk also contains many important nutrients, including choline, a nutrient important for brain health.
  3. Eggs should be avoided for weight loss: Eggs are a low calorie and filling food, making them a great option for those trying to lose weight. They are a good source of protein, which helps to keep you feeling full and satisfied.
  4. Egg whites are better than yolks: While egg whites are a good source of protein, the yolks contain many important nutrients such as choline, vitamins D, E, and K, and healthy fats.
  5. Brown eggs are healthier than white eggs: The color of an egg has no impact on its nutritional content. The color of an egg’s shell is determined by the breed of the hen that laid it.

Eggs are a nutritious and versatile food that should not be avoided due to misinformation. It is important to get the facts straight and make informed food choices for optimal health. Enjoy eggs in moderation as part of a balanced diet and talk to a healthcare professional about your individual needs and risk factors.

Written by: Director of Nutrition, Madison Shaw, RDN

Collagen; worth it or a waste of money? 

Collagen is the most abundant protein in the human body, accounting for about one-third of its protein content.As we age, our bodies produce less collagen, leading to the visible signs of aging, such as wrinkles and sagging skin.

While you can’t stop the aging process, you can help support your body’s collagen production with a healthy diet and lifestyle, and by taking collagen supplements.

Here are 3 science-backed health benefits of taking collagen supplements:

  1. Helps relieve joint pain

Joint pain is a common problem, especially as we age. Collagen supplements can help by reducing inflammation and promoting the repair of damaged cartilage.

One study found that taking a collagen supplement for 24 weeks improved joint pain and reduced the need for pain medication in people with osteoarthritis. Another study found that taking a collagen supplement for 12 weeks improved joint pain and stiffness in people with rheumatoid arthritis.

  1. Helps improve gut health

The digestive system is lined with a layer of collagen-rich tissue. This tissue plays an important role in gut health.

Collagen supplements have been shown to help improve gut health by reducing inflammation and promoting the growth of new tissue. One study found that taking a collagen supplement for eight weeks improved gut health in people with inflammatory bowel disease.

 3. Helps maintain healthy skin

Collagen is the main structural protein in the skin, so it’s no surprise that taking collagen can help keep your skin looking healthy.

One study found that taking a collagen supplement for eight weeks improved skin elasticity and reduced wrinkles. Another study found that taking a collagen supplement for six months improved skin hydration and reduced the appearance of wrinkles.

Written by: Director of Nutrition, Madison Shaw

163 NE 24TH ST. MIAMI, FL 33137
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Food that may feed your anxiety

Anxiety is a normal part of life. We all feel it at one time or another. But for some people, anxiety can be a constant, overwhelming presence.If you suffer from anxiety, you know how debilitating it can be. It can make it hard to concentrate at work, enjoy time with friends and family, and get a good night’s sleep.

There are many different things that can trigger anxiety, including stress, genetics, and certain medical conditions. But did you know that anxiety may also be triggered by certain foods we put in our bodies?

If you’re struggling with anxiety, it might be worth it to consider what you’re eating. Here are four foods that may trigger anxiety

1. Caffeine

Caffeine is a stimulant, and for some people, it can cause anxiety. If you’re prone to anxiety, you might want to limit or avoid caffeine altogether.

2. Sugar

Sugar can cause spikes in blood sugar levels, which can lead to feelings of anxiety and irritability. If you’re struggling with anxiety, it’s best to avoid sugary foods and drinks.

3. processed foods

Processed foods are often high in sugar, salt, and unhealthy fats. These ingredients can cause inflammation in the body, which can trigger anxiety. If you’re struggling with anxiety, it’s best to avoid processed foods and eat more whole foods instead.

4. Alcohol

Alcohol can cause anxiety by affecting the brain’s neurotransmitters. It can also lead to dehydration, which can make anxiety worse. If you’re struggling with anxiety, it’s best to limit or avoid alcohol.

If you think certain foods might be triggering your anxiety, our registered dietitian can help you create a healthy anxiety free plan 

Written by: Director of Nutrition, Madison Shaw

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Natural Remedies for those pesky headaches 

 Do headaches disrupt your life on a day to day basis? 

There are a couple types of headaches all which can get in the way of living your best life .Tension headaches are the most common type of headache. They can be caused by stress, anxiety, or poor posture. Cluster headaches are a type of headache that happens in groups or “clusters.” They are very painful but usually only last for a short time. Migraines are a moderate-to-severe type of headache. They can be caused by stress, bright lights, certain smells, or changes in weather.

Here are some naturally remedies to help ease those annoying pains. 

  1. Stay hydrated 

Dehydration is one of the most common causes of headaches, thankfully the remedy is simple. Drink more water! 

  1. Limit/Avoid alcohol 

Alcohol consumption can cause inflammation and dehydration causing cluster headaches throughout the day 

  1. Caffeine 

This one gets a little tricky. Caffeine may provide a little relief when experience mild headaches; but caffeine withdrawal can also cause headaches to occur. Be mindful with the amount of caffeine you consume. 

  1. Ginger

Ginger root is a popular remedy for many ailments, including headaches. A 2021 review of three randomized control trials found that ginger supplements can help reduce pain in people with migraines. The review also found that ginger treatments can help reduce nausea and vomiting, two common symptoms associated with severe headaches.

Written by: Director of Nutrition, Madison Shaw

163 NE 24th St. Miami, FL 33137
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Breakfast, is it really the most important meal of the day?  

 I think most of us have been told that breakfast is the most important meal of the day, but is it really true. 

Research says YES! 

Lauri Wright, PhD says “Research shows that eating breakfast reduces daily calorie intake, increases satiety, improves the quality of our diet, and improves insulin sensitivity at the meals we eat the rest of the day,”

What if you hate breakfast food? 

No problem, start your day off with a meal packed with protein, healthy fat, and fiber. 

Here are some breakfast alternatives to help set yourself up for success thought the day. 

Chia seed pudding: Mix a cup of your favorite no sugar added yogurt with 2-3 tables spoons of chia seeds and top with your favorite fruit and spices. Not only is this delicious make ahead breakfast, but its packed with protein, healthy fat, and fiber 

Breakfast Burritos: Pick your favorite protein, add in some black beans for fiber and protein, veggies of choice, and some cheese. These are the perfect grab and go “breakfast” for those who hate breakfast. 

Sweet Potato Hash: Leftover roasted potatoes make for the best breakfast hash. Combine with veggies and top with your favorite protein and I promise this will be your new go to meal. 

Written by Director of Nutrition, Madison Shaw

1035 NW 11th Ct. Miami, FL 33137
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 5 Signs You Are Under Eating

Most of us are familiar with the outcome of over eating but what about the consequences of UNDER eating?! Want to lose weight? Eat less, move more, right?! WRONG! Slashing your calories in half and spending hours in the gym does NOT equal weight loss. 

A lot more harm than good comes from under fueling your body. 

Are you getting ENOUGH?! 

Here are some signs you might not be 

  1. Fatigue 

The number of calories needed for basic functions within a 24-hour period is referred to as your RMR or resting metabolic rate. For example, let’s say your RMR is 1000kcal, now lets add the amount of calories your burn with added exercise; this looks different for everyone but can be anywhere from 200-1000kcal+. 

If you are consuming under you bodies RMR for a period of time you metabolic rate will not only drop but you will not have the energy you need to get through the day.

  1. All you can think about is food, you don’t get hungry you get HANGRY

This is one of the more obvious signs that you are under consuming. Studies show that calorie restriction may cause hunger and food cravings in both moderate and overweight individuals. When you drop your calories below your body’s maintenance for too long, your body will eventually send signals to eat to avoid possible starvation 

  1. Loss of menstrual cycle/ infertility Issues

Chronic under eating can hinder a woman’s ability to become pregnant. 

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. One of the first signs of this is loss on menstrual cycle for 6 months or more. 

  1. Workouts leave you sore for days, and weights feel like 10000lbs 

If you know me you know I’m all about eating the maximum amount of fuel to support maximum performance! 

Eating less do not = more weight loss…but you know what does, more muscle! 

  1. You can’t sleep, and when you do…it’s shit

No matter how much you sleep on the weekends or how much caffeine you load up on you still seem to be tired, ever look into your diet? 

Under-eating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.No matter how much you sleep on the weekends or how much caffeine you load up on you still seem to be tired. 

Although overeating increases the risk of developing health problems, under-eating can also be just a detrimental. 

Curious about how many calories YOU should be consuming in a day? 

Call us today to book your RMR test! 

Written By: Director of Nutrition, Madison Shaw, RDN

163 NE 24th St.

Miami, FL 33137

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New Year, Same You? 

It’s that time of year again where we reflect on the past 10 months and begin to set resolutions for the coming year. For many of us, getting into better shape is at the top of our list. But why wait until the new year to start making changes?

If you’re like most people, you’ve probably tried a number of diets over the years without much success. And if you’re starting over again this year, it’s likely because last year’s diet didn’t work out the way you had hoped.

But here’s the thing: it’s not you, it’s your diet.

Most diets are designed to be one-size-fits-all, and unfortunately, that just doesn’t work. At Infinity, we do things a bit differently.

Your program is built off of 20,000 biomarkers we collect from your objective testing data. This allows me to create a nutrition plan that is entirely customized to your unique needs.

As a dietitian, being able to see exactly how many calories my client is burning enables me to put together the most comprehensive and sustainable nutrition plan possible. My goal is not only to help you reach your goals, but to give you the knowledge and understanding of how YOUR body works.

So if you’re ready to get into the best shape of your life, don’t wait until the new year – start today!

Written By: Madison Shaw, RDN

163 NE 24th St. Miami, FL 33137
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How to lose body fat and preserve muscle mass 

With all-new fitness journeys, we all ask the question about how to lose only fat while maintaining our muscle mass. This is a great question that should undoubtedly be at the forefront of our path. 

When it comes to losing body fat, I always bring the focus back to building more muscle – yes ladies, that means you too! What I dispel first about this is that you can exercise for the sole purpose of burning calories, but that’s a battle that will get you nowhere fast. Let’s say you went to a spin class and burned off 400 calories, great! As with all intense workouts, individuals tend to focus only on the number of calories burned during their hour-long class/workout, versus how they can elevate their calories burn throughout the rest of the day. 

How do we focus on doing that you ask? Well, the primary focus should be given back to that hour we spend working out. We want to put the focus on developing more muscle in the body, this is the most effective way to increase our metabolic rate. By having more muscle, we in turn burn more calories at any given point in the day. 

So now you can burn more calories while you sleep, drive your car, and while at work. This is why I always shift the focus to lifting weights as our primary method to lose fat and preserve muscle. Now, let’s hit the weight room and show that stubborn fat we mean business! 

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

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In the Lab with Eric Martinez: How a Dexa Scan can Optimize your Health

Fat in the body can be divided into several categories, such as subcutaneous and visceral fat. It can also be broken down into another subset of white, brown, and beige fat.

As a consumer, the priority is to understand where the different categories of fat are located and how it plays a huge role in the longevity of someone’s health. 

Visceral fat is the main cause of several health issues such as diabetes, hypertension, coronal arterial disease, cardiovascular disease, and other complications such as sleep apnea. 

Visceral fat is located underneath the abdominal wall and around the organ. It’s meant to be a protective layer against physical trauma and can also be used as a backup energy source and heat insulation for our organs. 

The following list can cause us to develop Visceral Fat:

  • Extreme caloric deficits
  • High levels of alcohol intake
  • Stress
  • Hormone imbalances 
  • High fatty acid diet 

Any individual with over 500 grams of visceral fat is considered “at-risk” and needs to be taken care of immediately. The only way to know how much visceral fat someone has is to perform a Dexa scan (the gold standard of body composition). The Dexa scan is the most powerful on the U.S. East Coast; it has over 700 sensors and less than a 1% margin of error. The scan reads an individual’s total body fat and visceral fat percentage, total lean mass (muscle), bone density, and limb comparison.   

If you’ve never had one performed, we highly recommend conducting one to optimize your overall health and fitness. If you’d like to schedule your Dexa scan with us, you can give us a call at 786-591-7586 or email us at tm@infinitysi.com  

Until next time,

Eric Martinez, Co-Founder and Clinical Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

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How Much Should I be Eating?

One of the foundations of a healthy and active lifestyle is undoubtedly centered around nutrition and rightfully so. What we put into our bodies is directly linked to how we feel and how well we perform. Now most blogs written about nutrition put the focus on what types of foods we should be eating and what diets are best. We all have a preference for foods we like to eat and different styles of diets whether it’s paleo, keto, carnivore, vegan, or anything in between. What I want to focus on is how much we should be eating and the only way to determine that is through a resting metabolic rate test (RMR). 

Now, before you start to think to yourself “no I don’t need that,” the calculators you find online are highly inaccurate. Inaccurate data can hinder any progress you’re making in your health and wellness journey. By using an RMR test, we can measure your calorie consumption via what your breath is telling us. 

Through this test, we can accurately measure exactly how many calories you burn in a day at complete rest. From here, we can then determine your calorie expenditure and how much you should eat (in terms of calories). This accurate data will help you lose fat, gain muscle, and become an overall “better you”. So don’t hesitate and reach out to get that RMR test in and let’s start this journey off with our best foot forward. 

Interested? You can call (786) 591-7586 or email tm@infinitysi.com to schedule your RMR test. 

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

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