Coach Alicia Fong

Just another weblog

Health tip for Week Mar 20th

  • Avoid extreme and crazy diets especially those liquid diets.

You can die from starvation. Your skin will look sluggish and terrible.  You loose focus because you are too hungry to concentrate.  Your hormones will out of whack, will experience mood swings.  Your immune system will be suppress due to lack of calcium, iron, B12, carbohydrates, proteins and salt.  These lead to all kind of serious diseases.

The lack of absorbable calcium (less than 300mg  –  the body needs 800mg a day) means you risk early onset osteoporosis and osteopenia too  –  something that Gwyneth Paltrow has been diagnosed with.  The actress follows the Tracy Anderson’s diet which is mostly juice diet.  Tracy Anderson is a personal trainer but not a nutritionist but she sells millions of copies and DVDs about her diet and no or little weight exercises.

Having protein levels are not good –  less than 1.7oz per day, if prolonged, it can be dangerous.

Even the vitamins available in the juices cannot be absorbed since there is no fat present in the diet to act as an absorption vehicle, so they will just be excreted from the body.

In summary, such diet is dangerous.

People often ask me what I do for diet. I don’t restrict myself on calories or starve myself.  My regimen is to eat healthy, eat as much as I want as long as they are good for me.  I avoid foods that are bad like sugar, GMO (processed food) and foods that will irritate my gut and body inflammation such as dairy and all grains including whole wheat and corn.

Here is an article you might be interested in reading more.  They talked about Gwyneth Paltrow’s diet and how bad they are.

The following article is about how Gwyneth’s diet is to blame for osteopenia, a possible precursor to the bone-thinning disease osteoporosis — conditions usually found in older women.


March 23, 2011 Posted by | Uncategorized | , , , , , | 1 Comment

Health tip for week Sept 6th

Hello everybody.  I apologize for not writing.  I had to take care of some very important personal stuff that required my full attention.  I am now back.  So here is this week’s health tip:

Dates are one of the best nutrition for dieting

Most people have a sweet tooth.  When dieting, cutting out all sweet is very hard.  Well, I have good news.  Dates are not only sweet but they contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol.

Dates have high nutritional value.  Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc.  Some experts say that one date is a minimum of a balanced and healthy diet.  I’m not sure about that but I do believe that dates are very effective to satisfy that sweet tooth when you are trying to diet, plus they are have lots of nutrition benefits.

Here is a list of the nutritional values of dates (given below is the amount of nutrients in 100 gm of dates):

  • Sodium – 2 mg
  • Total Carbohydrates – 75 gm
  • Dietary Fiber – 8 gm
  • Sugars – 63 gm
  • Protein – 2 gm
  • Vitamin – A 10 IU
  • Vitamin C – 0.4 mg
  • Vitamin E – 0.05 mg
  • Vitamin K – 2.7 mcg
  • Thiamin – 0.052 mg
  • Riboflavin – 0.066 mg
  • Niacin – 1.274 mg
  • Vitamin B6 – 0.165 mg
  • Vitamin B12 – 0 mcg
  • Folate – 19 mcg
  • Pantothenic Acid – 0.589 mcg
  • Calcium – 39 mg
  • Iron – 1.02 mg
  • Magnesium – 43 mg
  • Phosphorus – 62 mg
  • Potassium – 656 mg
  • Sodium – 2 mg
  • Zinc – 0.29 mg
  • Copper – 0.206 mg
  • Manganese – 0.262 mg
  • Selenium – 3 mcg
  • Total Fat – 0.39 mg
  • Saturated Fat – 0.032 mg
  • Monounsaturated Fat – 0.036 mg
  • Polyunsaturated Fat – 0.019 mg

I like to share the Health & Nutrition Benefits of Eating Dates from an article I found:

  • Since dates get digested very easily, they are used for supplying quick energy and repairing waste.
  • Milk, when boiled with dates, become a very nutritious and invigorating drink for children and adults, especially during convalescence.
  • The nicotinic content in dates makes them an excellent cure for intestinal disturbances.
  • Regular consumption of dates has been found to check the growth of pathological organisms and help in the growth of friendly bacteria in the intestines.
  • Being a laxative food, dates have been found to be beneficial for those suffering from constipation.
  • For alcoholic intoxication, drinking water, in which fresh dates have been rubbed or soaked, is said to be quite effective.
  • Studies have shown that consumption of dates, soaked overnight and crushed, is good for those who have a weak heart.
  • It has been seen that dates serve as a tonic for improving sex stamina as well as sterility due to functional disorders.
  • Researches have revealed that dates are effective in preventing abdominal cancer.
  • Dates have a tonic effect and thus, hold value as medicines.

If you are a visual person, here is a link to some pretty graphics about some nutrition info on dates:

September 6, 2010 Posted by | Uncategorized | , , , | 1 Comment

Health Tip for week Sept 14th

  • Consume coconut oil either as food or as oil for cooking your food

coconut_oilCoconut oil consists of more than 90% of saturated fats, with traces of few unsaturated fatty acids, such as monounsaturated fatty acids and polyunsaturated fatty acids. Saturated fats are good for our diets.  In fact, coconut oil has been used as cooking oil for thousands of years.  Then came a campaign against saturated fats and the promotion of polyunsaturated fats such as flaxseed, canola, soybean, safflower, corn, and other seed and nut oils, as the way to go for cooking.  It led to most food manufacturers abandoning coconut oil in favor of hydrogenated polyunsaturated oils that come from the main cash crops in the US, particularly soy, and contain trans fatty acids.

I know there are public information stating that saturated fats have been supposedly causally linked to high cholesterol, heart disease and other bad health conditions.  Not only are there no research backing up these, but I don’t know how the conclusion came about, since it would be hard to find a person in America who has a high saturated fat diet. Nearly all commercial foods, including bread, crackers, chips, dips, candies, zero cholesterol coffee creamers, all mayonnaise and all salad dressings, many pastries and ice creams, most dietetic (for weight loss or diabetes) “foods”, many cereals, and nearly all crunchy snacks contain either polyunsaturated or partially hydrogenated fats (which contain some margarine and some of the unsaturated fat mixed together). These foods are often advertised as healthy “all vegetarian,” “no-cholesterol” foods. Even the so-called saturated fat in commercial meat is partly unsaturated because most cows are fed corn and soybeans, both of which contain unsaturated oils.

Studies done on native diets high in coconut consumption show that these populations are generally in good health, and don’t suffer as much from many of the modern diseases of western nations like in the US.

Coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.  It is natural and 10 times better than any sport drinks in the market (like Gatorade).

Here is a list of some of the health benefits for consuming Coconut Oil:

  • Helps prevent heart disease, senility, obesity, cancer and other diseases associated with aging and chronic degenerative diseases.
  • Has antioxidant properties since the oil doesn’t turn rancid (it doesn’t oxidize very rapidly when it’s heated and mixed with oxygen).
  • Reduces our need for vitamin E, whereas unsaturated oils deplete vitamin E.
  • Lowers cholesterol.
  • Stimulates thyroid function.
  • Loses weight, make us lean and active and increased our appetite.
  • Has antiseptic effect which protects us from viral, bacterial or protozoal infections.

There are tons of researches done on coconut oil.  Here are few links and resources:

At AF Performance Center, we sell organic, virgin coconut oil for $15.00 (no tax) for 32 oz bottle.  That is a bargain.  For more info, contact us at 310 .895.5385

September 14, 2009 Posted by | Uncategorized | , , , , , | Leave a comment

One secret to loose fat effortless and fast

Hi everybody-

I have already told some of you about how I was completing a two-week trial on balancing my hormones.  The results were evidently positive.  I got very lean without altering my diet and exercise routine (in fact, I trained less because I was busy with work and attending seminars).   Most people could eat very clean and healthy and work out like crazy, and yet not able to loose weight or get lean.  One of the secret is “Balancing the Hormones”.  Hormone imbalances will increase fat storage in certain parts of the body where the imbalanced hormone(s) are known to affect.   If you get your hormones in balance, losing fat is fast and you can remain lean or maintain your ideal weight without much effort.

Check out the before and after pictures of my two-week trial:





Oh btw, I’m not flexing on the “After” picture.  Imagine how much body fat can a person loose if proper diet and exercise were supplement into their daily routine. Remember I didn’t change my eating habits and I was exercising less.  I got lean fast and effortless.

If anybody is interested in learning more about this, please don’t hesitate to contact me.  At AF Performance Center, we do nutrition and hormonal assessments to help each individual reach his/her goals.  You can get those 6-pack abs and lean arms in less than a month.  If you have a wedding coming soon or an event you need to look fabulous, let AF Performance Center helps you.

August 7, 2009 Posted by | Uncategorized | , , , , , , , , , | 1 Comment