Healthy Recipes for Memorial Day

Here are a few healthy recipes for your Memorial Day weekend plans.  Enjoy!!

Fresh Fruit "Sangria" (courtesy of American Heart Association)

Serves 4; 1 1/3 cups per serving

Ingredients

• 3 cups unsweetened cranberry apple juice blend, or 2 cups unsweetened cranberry juice and 1 cup unsweetened apple juice, chilled
• 1 cup sparkling water, chilled
• 1 small apple, such as Red or Golden Delicious, Gala, or Fuji, diced
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1 small lemon, cut into 8 slices
• 1 small lime, cut into 8 slices
• 1 cup crushed ice

Preparation

1. In a small pitcher or other container with a pouring spout, stir together the juice and sparkling water.
2. In a small bowl, gently stir together the apple, raspberries, and blueberries. Spoon into glasses. Place 2 lemon slices and 2 lime slices in each glass. Spoon the ice over the fruit. Pour in the juice mixture.

Nutrition Facts

Per Serving:  128 Calories; 0g Total Fat; 29mg Sodium; 0mg Cholesterol; 32 g Carbohydrates; 2g Fiber; 26g Sugars; 0g Protein
Dietary Exchanges: 2 fruit



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Picnic Slaw (courtesy of American Heart Association)

Serves 10; 1/2 cup per serving

Ingredients

• 8 ounces packaged coleslaw mix
• 1 cup matchstick-size carrot strips
• 1 medium green bell pepper, chopped
• 1/2 cup finely chopped onion
• 6 medium radishes, thinly sliced and halved
• 1/4 cup vinegar
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation

In a large bowl, gently toss together all the ingredients. Cover with plastic wrap and refrigerate for 15 minutes to 1 hour for peak flavor and texture. 

Cook’s Tip: To prepare ahead of time, you can put the coleslaw mix, carrots, bell pepper, onion, and radishes in a large bowl, cover with plastic wrap, and refrigerate for up to 24 hours. Toss with the remaining ingredients 15 minutes before serving.

Nutrition Facts

Per Serving:  34 Calories; 0g Total Fat; 0mg Cholesterol; 133mg Sodium; 8g Carbohydrates; 1g Fiber; 6g Sugars; 1g Protein 

Dietary Exchanges: 1 1/2 vegetable

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Cherry Burgers (courtesy of Eating Well)
-Mixing dried cherries into ground beef reduces fat and increases antioxidants.

Serves 4

 Ingredients

• 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
• 12 ounces lean ground beef
• 1/2 cup dried cherries, finely chopped
• 1/2 cup coarse dry whole-wheat breadcrumbs
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat English muffins, split
• 4 lettuce leaves

Preparation

1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
2. Preheat grill to medium (see Broiler Variation).
3. Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
4. Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
5. Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices and lettuce. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.

Nutrition

Per serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 fruit, 3 lean meat

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Summer Berry Pudding (courtesy of Eating Well)

Serves 2; 1 cup per serving

Ingredients

• 4 small slices firm white bread, crusts removed
• 1 cup sliced fresh strawberries
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 2 tablespoons sugar
• 2 tablespoons water
• Pinch of salt

Preparation

1. Place a 1-cup (8-ounce) ramekin or similar-size dish on top of a slice of bread and cut around it to trim the bread to fit the dish. Repeat with the remaining 3 slices of bread.
2. Combine berries, sugar, water and salt in a medium saucepan and cook over medium-high heat until the berries break down, 5 to 6 minutes. Reserve 1/3 cup for garnish; cover and refrigerate.
3. Place 1 tablespoon of the remaining berry mixture in the bottom of each ramekin. Top with a slice of bread. Divide the remaining berry mixture between each, then top with another slice of bread.
4. Put the puddings on a large plate to catch any overflowing juices. Cover each with plastic wrap, then place a 15-ounce weight, such as a can of beans, on top of each pudding. Refrigerate for at least 6 hours or up to 2 days.
5. To unmold, remove the weight and plastic wrap, run a knife around the inside of the ramekin, and invert onto a dessert plate. Spoon the reserved berry mixture over the puddings.

Nutrition

Per serving: 252 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 56 g carbohydrates; 5 g protein; 8 g fiber; 299 mg sodium; 277 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), rich in antioxidants (anthocyanidins, ellagic acid).
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 other carbohydrate

Accuracy of the "Calorie Burn" Reading on Equipment

Here's another great blog from trainer, Caitlin Massey.

You come into the gym and hop on the elliptical machine and as you are going you look down and notice the machine indicating you have burned 100 calories so far.  You think to yourself great!  But then you wonder: how accurate are the calorie readings on the cardio equipment?  As a trainer, I get this question a lot.  The answer is they are not fully accurate but are a reasonable guess. 

Generally machine readings err on the high side between 20-30%. So this means for every 100 calories the machine says you burn you have actually spent between 70 and 100.  For most of us that 20-30 % is small enough to not make a difference, but as the amount of calories you burn increases, so does the gap between what you think you burn and what you actually burn. 

So why aren’t machines accurate? Each manufacturer uses its own patented algorithms that are based on heart rate, workload, and duration. The more high-end your machine brand, the more accurate your machine is likely to be.  But this type of formula is flawed because burning calories is based on more than just your heart rate.  The amount of calories you burn depends on heart rate, body temperature, body position, food intake, muscle groups exercised, medication, body size, strength, lean mass, exercise efficiency, and if exercise is intermittent or continuous.  And since machines only consider heart rate and workload, their formula leaves a lot of variables in the equation.  

So what will get you the most caloric burn? A machine that will engage the largest muscle groups, position your body in a less than optimal angle, and vary the work demands placed on the body.  Running uphill on a treadmill at different speeds or inclines achieves all of these, and therefore burns the most calories.  So the next time you hop on a piece of cardio equipment, get the most out of your workout by picking one that uses your whole body - not just your legs - and stay on a bit longer to make up a few calories.

The Perils of Not Eating Enough

Hi there, it's PROMATx Health Club trainer, April Crosby.  Here's a little personal story I'd like to share with you.  So it was Tuesday and I came into the gym with my two workout buddies and we started our workout.  Interval stations of an upper body exercise, lower body exercise, and a cardio exercise all for one minute a piece.  Not too bad, huh?  I was a little sore and tired from my workout yesterday but I pushed through the first round.  Then it set in...I was light-headed and my heart rate was very high.  Mind you, this was NOT a H.I.I.T. style workout (high intensity, interval training).  In other words, I never should have been that wiped out.  So what was the problem?  I slept well that night (a little longer than usual) and I had a small meal/snack before my workout.  I was well hydrated and I wasn't fighting any sickness at the moment.  Looking back over the past 24 hours, it finally dawned on me what caused me to feel this way.  On Monday when I left the house in the morning, I packed a protein-filled lunch, added fresh fruit to my bag, as well as a few snacks for in between my group exercise class and lunch.  I got to work and taught a tough strength training class.  After class I went to reach for a snack and BAM!  It hit me...I left my lunch bag sitting on the kitchen counter.  Darn it!

Has that ever happened to you?  I didn't have the opportunity to run out and get something to eat because I had a packed schedule in the gym.  Then I had a couple appointments after leaving the gym so again, no time.  Essentially from 8a-3:30p I had no food.  After burning a lot of calories in class, my food reserves had been drained (as well as my energy level).  I pushed through thinking it would be OK because I could eat after my last appointment.  Well 3:30p came around and, of course, I was way past hungry.  Since I still didn't have any food with me, I swung by a local Mexican restaurant to get some black beans and rice.  Add a few "unmentionables" to that dish and that was my breakfast/snack/lunch.  Probably added up to around 500-600 calories, unfortunately.  I split that meal between my lunch and dinner. 

So that's not the end of the story.  As I stated early, I did my regularly scheduled personal workout with a couple of friends on Tuesday (the next day).  It was probably one of the worst workouts I had in a long time.  Why was that?  Because I probably had about 700-800 calories of food the day prior.  Based on my activity levels and metabolism, I should be eating close to 1900 calories/day.  My body was in a temporary state of starvation and therefore I had no energy reserves to get me through my workout.  I was lethargic, my heart rate was abnormally high, and my muscles were unusually fatigued and sore.  That should have been an indication to me right then and there since I know the signs of overtraining and under eating.

The moral of the story...no matter what type of training regime you are on (i.e., fat/weight loss, muscle building, lean out, etc.), it is VITAL that you consume enough calories to meet your activity levels.  Even one day matters.  Essentially, my workout on Tuesday was a waste of time and a waste of energy (what little there was left).  Even today I am still slightly feeling the effects of under eating on Monday.  Most people think..."I eat less, I lose weight".  In theory that seems correct but there is a fine line.  It is important to talk with nutrition professionals when you are attempting to change your body composition.  They will know how to safely and accurately get you to your goal.

It just goes to show that sometimes "life happens" and things get out of whack.  Use these times as a learning experience and move on.  While forgetting my lunch doesn't happen very often, I know now to take adequate steps (like asking friends co-workers if they have food to share or if they can cover me while I go get some healthy food) to resolve the issue.  Just a little insight in the crazy life of mine!!

Week 5 Challenge - Start a "Liquid" Journal

Here we are on week 5 of my 8-Week Challenge.  I hope that you are keeping up with all of your daily challenges.  Have you noticed any changes yet?  Do you feel like these "challenges" are starting to become "habits"?  Hopefully, things are getting easier with each week.  After this week, the challenges will be come much more difficult.  I want' to make sure you are ready to go out on your own!

So, what do I have planned for week 5?  I want you to start thinking about (and tracking) your liquid calories.  I hear clients say "I eat healthy food", "I avoid eating sugar/sweets", "I do a pretty good job with my food intake".  But when I ask them about their "liquid calories", I get a blank stare.  Did you know that according to a research study in the journal Obesity, the average American consumes 50 gallons of soda and sweetened beverages per year?  Did you know that Americans consume about 250–300 more daily calories today than they did several decades ago, nearly half of this increase reflects greater consumption of sugar-sweetened beverages?  Did you know that a child’s risk for obesity increases an average of 60 percent with every additional daily serving of soda?  Did you know that the average soda sold in the United States has more than doubled in size since the 1950s, from 6.5oz to 16.2oz?  Startling, isn't it?  I could go on and on with statistics about sugary drinks but I think you get the picture.

A lot of people tend to "forget" about the calories they are drinking and only focus on the calories they eat.  So here is my challenge to you for the week.  I want you to start writing down what you drink, how much you drink, and when you drink it.  Keep it in your smart phone, write it on your desk calendar, or get a small notebook and jot it down.  At the end of the week I would like you to figure out how many calories you drank this week.  You should be able to look up calorie contents on-line if you purchase a "custom-made" drink from a store/restaurant.  Otherwise check the food label on the bottle/can.  Remember to look at serving sizes too.  If the bottle has 2.5 servings, then you need to multiply 2.5 times the total calorie content listed if you drink the whole thing.  Are you nervous?  Unfortunately some of you should be.

Report back to me at the end of the week and let me know how you did.  You might be surprised at the number of extra calories you drink throughout the day.  By the end of the week you should also be able to notice any patterns in your liquid calorie consumption.  For example, do you crave a soft drink in the afternoon?  Do you always stop at the coffee shop on the way to work and get a fancy, whipped cream topped drink?  Look for patterns and see if there is a way to change/break some of those unhealthy habits.

Remember, I am not saying you cannot have your sugary drink.  Keep in mind, I am a coffee drinker myself and I also enjoy a soft drink every now and then but I know how to do it in moderation.  I take into consideration the calories I drink and adjust my calorie intake and my calorie burn accordingly.  Don't worry....you'll get there.  Just take baby steps.  Don't change any drink habits just yet until you know what your downfall is. 

You can do it!!  Remember, post your comments/thoughts/struggles on our Facebook page or at the end of this post.  I will provide you with as much support as I can give you!! 

Good luck...until next time.........

Calorie Shifting - A Good Idea?

In this day and age, the majority of Americans are on (or have been on) a diet.  Our society has lost focus on prevention of obesity and we must rely on the treatment instead.  Calorie-cutting has been a way of life for a lot of people recently.  Today's blog is going to address the issue of "calorie shifting" or as many know it, "cheat day".  There are mixed reviews on the topic of calorie shifting.  Some experts feel that a "cheat day" may lead to overindulging and will break the cycle of healthy eating while others agree that a day to enjoy some of the less healthier foods you used to eat will help keep you on track and reduce the tight structure of a diet.  

In order for weight loss to a permanent solution, you must first eliminate the word "diet" from your vocabulary.  Just saying the word "diet" promotes negative connotations.  Most people assume they have to eat just vegetables/salad and drink water and that's all they can have.  Say the word "diet" in a crowded room and see how many people walk away from you.  Or better yet, see how many people flock to you to tell you horror stories on their past experiences with dieting.  Dieting has a temporary status attached to it.  Most people will tell you how many diets they have been on in their lifetime and how they always gained the weight right back.  Instead, think about making a lifestyle change.  A permanent lifestyle change.  Something that will last and will keep you healthy for the rest of your life.

Now let's talk about calorie shifting or having a "cheat day" built into your new lifestyle change.  Restricting your calorie intake is difficult enough by itself.  Preventing yourself from having those foods you used to enjoy is difficult to maintain.  That's where calorie shifting comes into play.  Totally denying yourself of certain foods/drinks makes the brain think about those items more often.  If they are always on your mind, you are more likely to "fall off the wagon" and gorge on those foods.  But what if you allow yourself a portion of your calorie intake to include some of those foods?  Your mind (and taste buds) will be satisfied and you will be more likely to continue with your newly found, healthy choices.  For some, you may even find that food to be "gross" after changing to healthier foods.  However, there is a dark side to calorie shifting.  You must take into consideration your personality and behavior traits.  If you are the type of person who tends to be a little more obsessive, calorie shifting might not be the way to go.  

So what's the best thing to do?  First of all, you will need to change your eating habits and clean out your nutrition plan significantly in the first 30-60 days.  That means you will need to stay away from those "cheat" foods.  Next you should take into consideration whether calorie shifting is the way to go for your behavior traits.  Don't try to tackle weight loss on your own.  Seek out the advice of weight loss professionals.  And, by "professionals", I don't mean people who have yo-yo dieted their way through life.  Seek out certified/degreed nutrition specialists for advice and guidance through your weight loss journey.  There's more to it than just calorie restriction.

Final thoughts....this blog may have been a little wishy-washy in terms of what we think about calorie shifting but just keep in mind that you need to make these permanent lifestyle changes in order for weight loss to be successful.  Surround yourself with healthy people and healthy habits and you will reap the benefits in the long run.

Measure It Out

Here's another blog entry from our guest blogger this month, Caitlin Massey.

It's no secret that portion sizes are growing larger and larger, but studies have shown that they have enlarged between two and five times what they should be!  Cornell University studies conclude that the average calorie count per serving has increased 63% in the last 70 years.  It's no wonder that American's average weight has also increased along with it.  If you are trying to shed a few pounds or are stuck on a plateau, take a look at your portions.  Larger size bowls and plates often skew our idea of what a proper serving is, so be sure to read the label for the serving size of the food you are eating.  If your cereal says 1 serving is ¾ cup, measure it out before you put it in the bowl to get an accurate understanding of the energy you are consuming.  Also don't assume that just because something is small it doesn't have many calories.  Measure and count it out!  Even underestimating your calories by 100 per meal/snack can break your weight loss efforts (100 calories x 3 meals and 2 snacks = a 500 calorie underestimation which is 1lb a week!).  Also, try to avoid drinking your calories.  The University of Kansas Medical Center has concluded that consuming liquid calories is correlated to post-meal hunger.  This is because getting calories from solid food versus liquids reduces ghrelin (your hunger-producing hormone), meaning your desire to eat will be less intense which typically results in smaller portion sizes.  So get meticulous (at least for a while until you can spot the correct portion sizes you should be consuming) and start seeing better results!!

Are You Sitting and "Weighting" for Your Body to Change?

I can't tell you how many times I've heard some of my training clients say "I work out so hard with you and I eat right...so why is the scale not changing??".  First of all, nutrition is a HUGE component of weight loss and although many people feel they are eating "right", they may still be lacking in well-rounded, nutritious meals/snacks.  Second, which is the focus of today's blog, think about how active you are (or are not) when you are not in the gym working out (with or without a trainer).  Granted you may be busting it during your 30-minute session, 2-3 times per week with your trainer.  However, that is only 60-90 minutes of the 10,080 minutes in the week (roughly 0.6-0.9% of the week).  What are you doing the other approximately 960 minutes in the day when you are awake?  Here's what I am getting at...the average person sits 9.3 hours a day.  So even if you are a competitive athlete doing "two-a-day" workouts, it is still possible to lead a sedentary lifestyle.

It's time to take inventory of your activity levels in a 24-hour period.  When you subtract out time for good, quality sleep, that will leave you with around 14-16 hours.  Granted you may have a job that requires you to sit through most of your work day.  However, unless your job physically requires you to stay tethered to your desk (i.e., call centers), then you still have the opportunity to add activity to your day.  As time evolves, we spend less time moving the muscles in our body.  Our grandparents and great-grandparents lived more physical lives than we do now.  Yes, technology was virtually non-existent when they were growing up, but is there too much technology in your life?  We don't have to use our muscles to open the garage door, to lower a car window, to change the channel on the television, or even get a message to a co-worker down the hall.  Technology has made all of that (and more) easier for us but it is taking away our ability to be physically active.

Once you look at how many hours are left in your day after sleeping, think about how you can make your day more active.  Walk down the hall to talk to a co-worker instead of sending an e-mail or instant message; stand (and pace) when talking on the phone; hang your laundry outside instead of throwing it in the dryer; bike to work; walk to the store around the corner instead of driving.  Put the computer/tablet/smart phone down and go outside and play with your kids or dog(s).

Burn more calories throughout your day and, in conjunction with a sound nutrition plan and regular exercise, you will see changes in your body.  Don't sit and "weight"...instead stand and lose!  One of the few times you'll hear me say that being a "loser" is a good thing!  Get up and get active.  Your health and your waistline will benefit.

Burn 100 Calories - Ways to Light Your Internal Fire

We have talked before about the "Energy Balance Equation" which basically states, to lose weight you must expend more calories than you consume.  In this age of technology, people are much more sedentary because we have all the technology we need at our fingertips.  Kids spend less time outside running around and playing; adults sit in front of their computers/tablets more often throughout the day; families spend less active time together.  If you've been following this blog for a while, you should know that activating your day is important to your overall health and decreases your risk for chronic diseases.  But, other than going to the gym to workout, do you know other ways to burn calories?  Let's take a look at things you can do (from basic exercises to chores around the house) to burn an extra 100 calories.

First let me state this list is an "approximation" of calories burned and it is based on a 150-pound person.  If you weigh more than 150 pounds you will burn more than what's listed below and vice versa.  Here are ways to burn those 100 calories in the gym:

• Biking: 23 minutes of casual cycling
• Elliptical: 8 minutes
• Jumping rope: 9 minutes at a moderate intensity
• Lifting weights, vigorously: 15 minutes
• Running: 9 minutes of running at a 6 mph pace
• Swimming: 15 minutes moderate intensity
• Walking stairs: 11 minutes
• Walking: 20 minutes of walking at a 3 mph pace
• Zumba: 11 minutes

 If you are working around the house, here are some other ideas to burn 100 calories:

• Mowing the lawn: 20 minutes
• Raking leaves: 23 minutes
• Shoveling snow: 15 minutes
• Washing the car: 20 minutes
• Weeding the garden: 18 minutes

Finally, here are a few everyday activities you can add to your day to burn 100 calories:

• Carrying an infant: 24 minutes
• Cleaning, moderate effort: 26 minutes
• Cooking: 34 minutes
• Doing dishes: 40 minutes
• Mopping the floor: 20 minutes
• Playing with children: 23 minutes
• Pushing a stroller: 35 minutes
• Rearranging furniture: 14 minutes
• Shopping: 38 minutes
• Sweeping: 23 minutes
• Walking the dog: 26 minutes

Now you really have "NO EXCUSES" to get active!!  Add a few of these suggestions into your day and help put your energy balance equation back in the right direction.

Activate Your Day!!!

 

Weight Loss Tips (Part 4)

Here is the final entry in our guest blogger series for this month from Carrie Covington.  Remember, go back and check out Part 1, Part 2, and Part 3 before reading this blog.

You are making it worse. 

If you had a disease and your doctor told you that you could take this certain medicine but it would actually make the disease worse, would you do it?  I can guess everyone answered "no".  Dieting is the same way.  It is not a cure to our weight problem; it is part of the problem.

Tip #5:  Stop going on diets.  Educate yourself on nutrients.  Learn what you need and when you need it.  The key to losing weight is changing your metabolism to burn more calories than you take in.  Diets do the exact opposite.  When you restrict your calories too much, your metabolism slows down because your body goes into “starvation mode”.   This is a defense mechanism that allows our bodies to survive on less.  Your body will start using lean muscle as an energy source and it will protect the fat stores.  The less muscle we have, the lower our metabolic rate will be and the less calories we burn.  On the flip side for every pound of muscle you have, you will burn 50 more calories. 

If you are unclear on what a good nutrition plan is then seek help.  Find a professional that can help you with a meal plan to help you lose weight without restriction.  Include foods you enjoy and get plenty of variety.  Combine your meal plan with a balanced exercise program and you will become healthy with the side effect of weight loss.

Remember, the staff at PROMATx Health Club are here to help you but you have to take the first step.  Make an appointment today to talk with our nutrition specialist.  Find out how we can get you back on track and help you lose the weight.  Then work with one of our trainers to get your body back in tip-top shape.  You won't regret it...but you will have to work at it!! 

 

Nutrition and Injury Recovery

Unfortunately we've all been there before...recovering from some sort of injury.  We've sat on the sidelines a time or two, waiting (sometimes impatiently) to get back on the court/field/course.  While you were waiting, what did you do?  Probably you rested, maybe you did some sort of therapy either through a medical professional or on your own.  But did you take into consideration your nutrition plan while you were recovering?  Probably not.  Nutrition is so important, not only when you are healthy but also when your body is going through its repair process.  This blog will give you a few ideas on how to improve your nutrition plan during recovery to lessen the time spent on the sidelines.

During the injury healing process, inflammation occurs almost immediately and can last up to 5 days post-injury.  This is when the body sends extra help to the injured area to help speed up recovery.  While it may be uncomfortable with swelling, heat and redness in the injured area, this is an important part of the healing process.  During this time dietary fat plays an important role.  Omega-6 fats and trans-fats both promote inflammation in the body while omega-3 fats and monounsaturated fats both inhibit inflammation.  As much as you want the swelling to go down, it is vital to allow the body to promote natural healing.  Therefore, during the injury recovery process, especially within a few days of injury, you should up the intake of omega-6 fats slightly.  The ideal ratio during recovery is 2-3 omega-6 fats to every omega-3 fat.  The easiest way to do this, without getting into calculating fat contents, is to increase your intake of olive oil, mixed nuts, avocados, flax oil, ground flax, and other seeds, etc., making sure to get some of each fat source every day.  By eating these foods, you'll likely balance out the saturated fats naturally present in your protein sources.  In addition to that, add approximately 3-6g of fish oil while decreasing your omega-6 fat (i.e., corn oil, safflower oil, processed foods) intake.

Another route you can take to help your body recover from injury is to add certain spices/herbs to your daily nutrition plan.  Because of the side effects of NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen and naproxen sodium, many people rely on the anti-inflammatory properties of herbs and spices.  Theoretically, NSAIDs should only be taken during the acute phase of the injury (5 days post injury) because when taken early in the healing process, it rapids blocks the inflammation process.  Remember, this is an important phase because the body sends chemicals to the affected area to clean up the injury and start the healing process.  If inflammation is blocked too early, the body may take longer to heal.  Some herbs and spices that are helpful are:

1. Curry powder/turmeric – This member of the ginger family has long been used as an anti-inflammatory and for wound healing.  The active ingredient, curcumin, is likely responsible for the effects.  Aim for 1 tsp per day of the powder or 400-600mg of the supplement, 3 times per day. 
2. Garlic – This has been shown to inhibit inflammatory enzymes.  Adding it to the diet is helpful, but a supplement might be even better.  Aim for 2-4 garlic cloves each day (if you can tolerate it) or 600 to 1,200mg of aged garlic extract. 
3. Boswellia – A favorite of Ayurvedic medicine, boswellia has many pharmacological uses.  As an anti-inflammatory, try 300mg 3 times per day. 
4. Pineapple – Bromelain, found in pineapple, is another anti-inflammatory that’s great for digestion and for inflammation/pain relief.  Aim for 2 cups of pineapple per day or 500-1,000mg in supplemental form.

Calorie intake is another important area to take into consideration.  When physical activity is limited or training stops, the body will naturally need less calories to function.  However, even though the training stops, your body still needs an increase in calories to support the healing process.  Many people undereat when they are injured which can slow down the healing process.  Depending on the severity of the injury, your body will need 15-50% more calories than your basal metabolic rate (BMR).  BMR is the amount of calories needed to sustain life and for your body to function at rest.  So while you may not need as many calories during injury healing as you do during active training, it still will be higher than what your body requires when sedentary.

Finally, macronutrients such as protein, carbs and fat should be consumed in sufficient quantities to help the body heal.  Protein should be about 1g per pound of body weight; 1/3 of your diet should come from fat and that amount should be further broken down to include 1/3 saturated fat, 1/3 monounsaturated fat, and 1/3 polyunsaturated fat.  In terms of carbohydrates, there is no recommended level for injury recovery.  You should consume enough carbohydrates to support brain function and provide adequate macronutrient intake.

The important thing to remember is to be sure to eat frequently throughout the day and incorporate the principles listed above to ensure you are consuming high quality, nutrient-dense foods.  Your body will recover quicker and you will be back on the playing field again.  If you still need help with figuring out what to eat during injury recovery, contact PROMATx Health Club and set up an appointment with our nutrition specialist.  We are here to help and we are able to guide you through your recovery process.

Eat Your Fruits and Veggies...But Not Too Many!

OK, here I go again with these confusing blog posts.  In theory, this post will make sense but it may leave some of you scratching your head for a few minutes.  I pose a question to you...is it bad to eat too much healthy food?  The answer to that is a definite "yes".  Too much of anything is not necessarily a good thing.  In a recent study by Loyola University Health Systems, registered dietician Brooke Schantz found that eating too much healthy food (such as fruits and vegetables) can lead to weight gain.  Now don't freak out.  Weight gain or weight loss goes back to the simple energy balance equation:

Calories In < Calories Out = Weight Loss
Calories In > Calories Out = Weight Gain
Calories In = Calories Out = Weight Maintenance

There are no fancy tricks to this equation.  If you take in more calories (healthy or unhealthy) than you expend or burn, you will gain weight!

So where do you go from here?  By no means am I telling you not to eat healthy foods.  But you have to consciously make judgment calls when it comes to food.  There are "good", "better", and "best" choices for all foods and even though you may spend the majority of your time choosing the "best" items, you still need keep in mind total calories consumed.  Nonstarchy vegetables, according to Schantz, are higher in water and fiber and create a "stretching" effect on the stomach.  Therefore it is more difficult to overeat these vegetables unless you cover them with fatty cheese and sauces.  When choosing your vegetables, be sure to limit the starchy ones such as peas, corn, and potatoes.

Keep the energy balance equation in the back of your mind at all times.  Choose healthy foods more often while still choosing the "best" items within the "healthy food" umbrella.  Once you get in the habit of eating healthier, food choices become natural and your body will crave the nutrient-dense foods.  Feed your mind and body with the proper nutrients and you will reap the rewards with a more efficient, fat-burning machine!

Still need help with making healthier food choices?  Schedule an appointment to talk with our nutrition specialist.  The fitness and nutrition professionals here at PROMATx Health Club are here to help, but you have to take the first step.  Stop by and talk with us today!

Reference:  Loyola University Health System. "Is there such a thing as eating too many fruits and vegetables?." ScienceDaily, 24 Jul. 2012. Web. 1 Aug. 2012

Is It Possible to Lose Weight While Eating Out?

What would you give up to lose weight?  Would you stop eating out at restaurants?  Recent research shows you may not have to give up dining trips to restaurants.  In a study published in the Journal of Nutrition Education and Behavior in January 2012, researchers at the University of Texas at Austin developed a "weight-gain prevention" intervention.  Their goal was not to provide a weight loss program but to teach participants how to prevent weight gain while still having the ability to eat out at restaurants.  In this study, 35 women between the ages of 40 and 59 who ate out frequently were recruited for this 6-week program.  The main purpose of this program was to teach participants how to reduce caloric and fat intake while eating out.

What was the outcome?  The intervention group not only prevented weight gain while eating out, they actually lost an average of 3.7 pounds.  How?  The skills these participants learned in the program carried over to their dietary habits at home.  Based on food journals completed in the study, the intervention group reduced their caloric intake at restaurants by 124 calories.  In addition, they reduced total daily calories by 297 calories (this includes the calorie reduction when eating out).  Therefore, this total calorie reduction resulted in weight loss.  What is even more interesting is that these participants did NOT reduce the number of times they ate out even though they participated in the study!!

So this shows us that it is possible to enjoy foods that other people cook and still at least maintain weight or even lose weight.  By learning skills on how to make better choices, we have the tools to make weight loss that much easier.  Where do you start?  First it is important to learn a little about food and what the "macronutrients" are in food.  Over the next few blog entries, we will look at macronutrients (i.e., fat, protein, carbohydrates) and teach you what they are and how they will affect your weight gain/maintenance/loss.  We will begin to teach you these skills necessary to make better choices.  

Still need extra help?  Why not come in to PROMATx Health Club and talk with our nutrition specialist?  Find out how well-balanced your nutrition is and find out how you can ensure you receive the proper nutrients.  As usual, we are here to help you but you have to make the first step.  Call us today and set up your appointment.  Make your weight loss permanent so you don't cycle through weight gain and weight loss every few years.

Study reference:  Elsevier Health Sciences (2012, January 10). Would you stop eating out to lose weight?. ScienceDaily. Retrieved April 9, 2012, from http://www.sciencedaily.com­ /releases/2012/01/120110093557.htm

Kickstart Your Metabolism - Part 2

In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training.  Hopefully you have given this a try because it is a fantastic way to increase the calorie burn.  Let's switch gears and look at the nutrition-side of metabolism.

If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake.  In other words, you restrict how much food you eat.  For the most part, that is a good first step.  Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous.  So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down.  However, how much do you cut back?  Do you know where to start?  First place to start is to know exactly how much you eat.  Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes.  I'm not saying you have to get out a measuring cup and a food scale, but be realistic.  If you have pasta for dinner, approximate how many cups you have in your bowl.  Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).

So you have your food journal...now what?  If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal.  If not, there are plenty of free websites that help to track calories.  Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction.  There is a science behind how many calories you need in a day to sustain life.  When you add physical activity to your daily routine, that number will increase.  Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity.  It's also based on your age and gender.  Once you find out how many calories you should be eating, look back to your food journal.  Remember a little bit of leg work goes a long way!  Don't let these steps deter you from losing weight!!

Lose weight the smart way.  It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time.  Also, don't fall into the trap of severely restricting your food intake.  If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy.  Losing muscle equates to slower metabolism...slower metabolism equates to weight gain.  It's a vicious cycle.  Finally, don't skip meals.  Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day.  Your body will thank you for this, especially if you are physically active.

Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine.  Kickstart your metabolism by fueling your body with the nutrients it needs and craves.  Kickstart your metabolism by eating more often throughout the day.  Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.

Need additional help?  Take time out of your day and come in to PROMATx Health Club.  Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful.  What works for others may not work for you so develop a plan that is specific to your needs.  Get started today!!!