Nutrition Archives - Elite Performance SF

Product Review: Evolution Fresh Breakfast

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evolution fresh breakfast


After a recent weekend workout on a sunny Sunday afternoon my friends and I ventured to a new spot for a post-workout meal.

Obviously feelin’ the healthy vibes flow through us, we decided to checkout Evolution Fresh on Fillmore Street in San Francisco.

I can only comment on what I ate (mostly because I’m lactose intolerant and couldn’t try anybody else’s meal). crying emoji

It was super good. The portion sizing might seem small but it was actually perfect. Mostly because we had just worked out; and second, there’s no reason to stuff myself and go into a food-coma.

After stealing some quick facts from their website, here’s a quick breakdown of what I ordered.

I got the Southwest Scramble, which is a hot breakfast dish. It has eggs, quinoa, black beans, roasted red peppers, baby spinach, mild harissa sauce, and feta (which I obviously didn’t get).

With everything in it, including the cheese I missed out on, my breakfast dish was only 230 calories. Not bad! The Evolution Fresh website lists Calories, Fats, Proteins, Fiber, Sodium, and Carbs for many of their options, which is a helpful nutritional analysis.

It was a light meal and though I didn’t feel stuffed, I was definitely satisfied. The Evolution Fresh breakfast is a great option and I recommend the Southwest Scramble highly.

Look for healthy options when you go out.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before 

The Dreadful Empty Calorie

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Empty calories have many negative side effects

Empty calories have many negative side effects

Empty calorie food have very little or zero nutritional value, containing almost no dietary fiber, antioxidants, vitamins, minerals or amino-acids (the “stuff” that keeps our body working optimally).

Most people know the common offenders (sodas, candy, pie, cake, etc.) but even health foods can be harmful to you, so its important to read labels. Its usually a good rule to stay away from anything that has more than 10 ingredients in it. And the ingredients you should definitely stay away from are enriched and bleached flour, artificial coloring, MSG, sodium nitrate and nitrite.

What does this mean for you?

The problem with eating food with a low nutritional density is the resultant nutrient deficiency means that you have to take in more calories, possibly a surplus of calories to get the amount of vitamins and minerals you

Empty calorie foods also leave you hungry after consuming them, making you want more later in the day. Soda is a good example, because people will drink it to satisfy their thirst, just to end up thirstier than before and wanting more.

So how can this affect your body?

When eating foods with lots of empty calories, you experience a blood sugar spike, which falls almost as quickly as it peaked. This is known as the “crash” you experience after things like sodas, candies, or desserts. This swing in blood sugar can be intense, leaving you tired and craving another boost from these empty calorie foods.

This swing can lead to a negative cycle in your body, easily leading to weight gain.

So why do people eat these foods?

Empty calorie foods are made to taste good, they’re convenient, they’re cheap, you can find them almost anywhere, and they set off the ‘reward system’ of your brain, which sends off signals of pleasure.

What are they?

These empty calories are made from solid fats (shortening, butter, beef fat) and added sugar (sucrose, high-fructose corn syrup), and are added to make foods more enjoyable.


Added sugars- fruit drinks, sports drinks, energy drinks, sodas

Solid fats- ribs, bacon, hot dogs, sausages, cheese, pizza

Both solid fats and sugars- ice cream, donuts, pastries, cookies, cakes

                                                                                  Easy changes:

Sweetened applesauce = choose unsweetened applesauce

Regular ground beef = choose extra lean ground beef (95% lean)

Sugar-sweetened cereals = choose unsweetened cereals

 Its time to decrease the empty calories and eat for good health.healthy eatings

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Product Review: Ladera Granola

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batman bam

Did you see the awesome story from the Make-A-Wish Foundation from last Friday, with Batkid saving San Francisco? If not, check this out: KA-POW!

I was lucky enough to be a part of this day, and even though I was just a casual observer (and flagrant chanter of “Batkid!”), it was truly amazing to be a part of.

While I was waiting outside I overheard a guy giving out a free sample of a food product.


Photo used from

Photo used from

Free. Sample. Ummmmm, yes please.

And it was a healthy snack= extra bonus.

What I received was granola from a company called Ladera. I instantly tore open the bag and shared it with my closest neighbors (who I instantly became friends with).

What I tasted was pure gold. As the Almond Pecan granola rolled around my mouth I read the bag and was even more delighted at my days’ luck. “All natural whole grains; No preservatives; No cholesterol”.

Clean. Healthy. Delicious. Almonds. Pecans.
I don’t know how much more happiness I could get out of a 12 oz bag of granola.

I highly recommend this snack/yogurt-topper. This was my first time trying anything from Ladera but trust me, I will be back to try more of their products.

Let me know if you try it out and tell me what you think!

Eat well. And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before