Empower Personal Training
Posts Tagged ‘Nutrition’
Two Interesting Nutrition Reads
Wednesday, July 13, 2011Check out this article: Link
It doesn’t seem like long ago when all the dieting craze centered around eating a low-fat diet. From a caloric standpoint it makes sense as fat has nine calories per gram while protein and carbohydrates only have four. People would munch on fat-free snacks like knock-off brand Lucky Charms marshmallows and Snack Wells cookies (“They’re fat-free so they must be good for me!”).
Thankfully common knowledge seems to be changing its tone lately to include fat in diets due to its unique health benefits and effects. The above article does a great job explaining which oils are better than others to consume as well as the background rationale.
Here’s one on fresh meat versus processed meat: Link
A quote from the article “Countless scientific studies have concluded that eating red meat is bad for you. But in those studies, researchers routinely fail to differentiate between processed junk meat versus free-range, grass-fed organic beef which isn’t processed with chemicals. And in doing so, they cast a dark shadow of doubt over all red meat when the reality is that there is a huge difference in the health impacts of fresh meat versus processed factory-made meat.”
It seems obvious to distinguish between eating a few Ball Park hot dogs versus a lean steak from a happy and locally grown cow but I suspect many of us believe that meat is meat, regardless of the source. The author concludes that just because someone follows a vegan diet doesn’t necessarily mean they are healthier than a meat-eater. Our nutritionist warned us about this before our vegan challenge week (link to the blog recap) and cautioned us to stay away from “junk vegan” foods such as white, refined grains, popcorn, chips, and cookies.
Fortunately most of the staff seemed to stay away from that stuff and stuck with healthier whole grains, vegetables, and fruit. Look for us to try a Paleolithic diet (Wikipedia page link) challenge in September where we’ll only eat free-range, grass-fed organic meat, seafood, fruit, vegetables, nuts, and roots.
Paul Piracci, BS CSCS
Paul brings a background of athletics and education to the Empower team. He believes that wellness should be viewed as a blended lifestyle that balances nutrition, a healthy mind, and fitness which incorporates fun recreational activities. For more information about Empower Personal Training please call (919) 401-8024.
Everything in Moderation even on Superbowl Sunday!
Saturday, February 5, 2011
ENJOY!
Game day often seems riddled with food that fuels alcohol consumption and overindulgence: it’s salty and gooey and calorie dense. Yet there is no reason to leave behind old stand by’s like chicken wings and pork products. The key is to add a bunch of vegetables and to make the foods satisfying enough so that you will feel satiated and stop eating before portions get out of control.
I have found some tasty takes on classic recipes that will satisfy game day munchies without next day regret.
For a new version of the crunchiness of chips and the creaminess of dip, try these delightful Chicken Lettuce Wraps (http://www.tasteofhome.com/Recipes/Chicken-Lettuce-Wraps).
The Asian flavors and mix of textures are a full blast of flavor without delivering the high calorie punch. A lip-smacking twist on Buffalo wings is this tangy Tequila Lime Chicken Wings with Lime Cilantro Dipping Sauce recipe (http://haverecipes-willcook.blogspot.com/2010/02/tequila-lime-chicken-wings-with-lime.html). This recipe is easy to make with easy to find ingredients.
Lastly, a satisfying salad: Avocado, Bacon & Tomato (http://www.avocado.org/recipes/view/31391/california-avocado-bacon-and-tomato-salad). No one can resist bacon and avocado and when they sit on a bed of spinach, it’s all OK.
No matter what you make for the Super Bowl extravaganza, remember that portions count and that you can get full enjoyment from your food in little scrumptious bites.
Go team!
Cara
Healthy Holiday Nutrition
Wednesday, November 3, 2010The holidays are upon us! Where has the year gone? As a dietitian, this is the time of year I start to really preach moderation. I do believe that we should all enjoy this season and the bounty of festivities, friends, family and food that it brings ñ but in moderation ñ after all, how much family can one take (just kidding!)?
In all seriousness, this is the time of year where we all get into trouble with our waistline. The main culprit here is distraction. There is so much to do, so many folks to see and so much yummy food to taste that our senses are overwhelmed and the next thing we know an extra 300 calories have been consumed without a second thought. It’s no wonder that the average holiday season weight gain is 5lbs. That’s a lot of weight in a short period of time which in turn stresses the organs.
There has got to be a better way and luckily, there is: moderation and balance. ìOh, pleaseî, you say. ìI can’t pull that offî, you whine. Not true. We can all do this and I will tell you how. The first step is to be aware of what you are doing and what you intend to do with your holiday food intake. Once you know what you are doing (I’m going to let loose at this party, I think I’ll take it easy tonight, I think I’ll take a break from alcohol tonight, etc), you need to strike a balance between the rich holiday food and some light, restorative foods.
During the holidays most feasting takes place in the evening. This is especially rough on the liver because it is most active from 1-3am, so if we are still digesting at that hour, then the liver has less energy to do its long list of chores. The liver is in charge of everything that comes into the body and everything that leaves the body and makes many important things in the body (like hormones and proteins). So as far as losing or maintaining weight, the liver is your greatest ally. The more energy the liver has to do its job, the easier it will be for you to maintain your weight.
So if you are going out on most nights during the holiday season it is important to:
Be aware of what you are eating and
Do not over-eat.
Pay attention to how you feel before you sit down to dinner. Did you have too many appetizers? If so, try to have more vegetables on your dinner plate and a smaller portion of meat and starch.
Do not go for seconds!
Try to keep dinner light so that you will sleep comfortably and the liver will have the energy to process what’s at hand easily and efficiently.
The next morning be sure to have a small but complete breakfast. This is necessary to restore nutrients used up in the processing of last night’s holiday dinner. I know it sounds strange, but it takes nutrients to process nutrients, therefore a certain amount of the nutrients you ate at dinner are used in the digestive process and another bunch are brought in from our body’s storage to further aid in digestion. What’s left over is then broken down and the liver determines where it will be used.
Digestion takes the most energy and uses the most nutritional resources!
Some breakfast ideas are:
low-fat yogurt (not fat-free) with 1 TB flax meal and Ω cup berries
an egg or two with cooked veggies (leftovers are great for this)
a sprouted grain tortilla with egg, sprouts and greens
Ω cup cooked quinoa, º avocado, 1 tsp flax oil
These are simple, nutrient rich, whole-food choices made of a protein, a carbohydrate and a fat that the body can easily digest and use.
If you require a mid-morning snack, by all means have one but keep it in the whole-foods category. Some examples would be:
1 TB peanut butter (or other nut butter) and an apple, pear or celery
º cup hummus and carrots, celery or other veggies
4 almonds and a fresh piece of fruit
1 container low-fat yogurt (a brand without high fructose corn syrup)
1 cheese stick and some veggies or a piece of fruit
Lunch will be the great equalizer. Normally my advice is to make lunch your most important meal of the day. The reasoning is that this meal will be totally digested by the time the liver needs to kick into high gear (1-3 am) and it will carry you into the dinner hour. However, if you know that you will be eating a big dinner, make your lunch light by eating lots of green veggies. Let’s say you have some chicken with vegetables and a small amount of rice. Be sure to add a substantial side salad. All of these vegetables bring nutrients to the body and help balance our pH levels which are often thrown out of whack by overeating. The variety of holiday foods and the richness of these foods require lots of extra nutrients to process them, the blast of vegetables in the middle of the day will help the body deal with any overload that might happen at night.
Should you need a snack to tide you over until the dinner party, follow the same advice as for the mid-morning snack.
If there is an evening during the holidays where you will be at home and taking a break from the festivities, give your digestive system a break as well. I highly recommend a nutritious yet light dinner of a simple broth based soup with vegetables and a large fresh salad. A ginger and mint tea after dinner will help set the stage for smooth digestion and a calming of the body in preparation for sleep.
By tuning into how we feel and being aware of how we make our holiday food choices we can create a simple system to balance the indulgences with restorative pauses. It is possible to enjoy the holidays and still maintain our weight and our sanity by exercising conscious moderation.
Happy Holidays to All!
Cara Demu
Packing Tasty and Healthy Lunches for the Whole Family
Tuesday, August 24, 2010Packing your meals used to be a must if you wanted to eat while you were away from home. Nowadays, many people leave their homes without giving a second thought as to what theyíll eat during the day. While there are many options out there, Iíll bet not many people can claim their drive-through experiences are anything to rave about.
Same goes for our kids who eat from the school cafeteria. Few of them can say they love the food options they have. Is it worth it to rethink your lunch situation?
I think so, if :
1. You enjoy a good meal ñ definition of a good meal: satisfying, flavorful, and with a fresh look and taste.
2. You look at meals as the perfect pick me up for your day ñ wondering why your energy level heads for a nose dive in the middle of the afternoon?
3. You are health-minded ñ you want to eat better to feel better and promote optimal health.
Letís take a fresh look at packing our meals first by breaking out of the mindset that packed lunches are ëwhat I do when Iím dieting or trying to save moneyí.
While you may lose weight and save money if you go from a drive-through lunch to a packed lunch, Iíd like you to consider packing your lunch primarily because you like to eat well. Eating well should be something we experience most days of the week rather than something reserved for only a couple of days of the week. After all, eating well nourishes our bodies, leaves us feeling energized, mentally alert, and ready to continue our day with a good attitude rather than a heavy stomach.
Iíll give you two other reasons why packing your lunch is the way to go. First, you get to eat what you like or at least what you say you like and how you like it. What am I talking about? So many of my clients report liking to eat good tasting, fresh food yet their days are filled with heavily processed meals in which weíd be hard-pressed to find a fresh veggie or a piece of fruit.
Second, you can enjoy more of your lunchtime to EAT, TAKE A BREAK, AND TAKE CARE OF YOURSELF. In our hurried lives, we find ourselves yearning for ways to carve out a little bit of time to take care of ourselves. Have you considered doing this in the middle of the day? Try it and you may find how renewing it is. Think of what you can do with that extra time during the middle of the day – you can go for a walk, schedule a workout, spend some time in thoughtful meditation or simply just BE. Packing your lunch could give you more time to enjoy eating your meal and take an actual break during lunch free of driving or waiting in line.
Join me on Saturday, August 28th at Noon to get fresh ideas on how to pack a satisfying meal for you and your family, what to pack, and most importantly how to tailor this practice to fit into your life. Reserve your spot by registering online or call the studio at (919) 401-8024.
Monica Gulisano, LDN, RD
Monica is a registered dietitian and licensed nutritionist at Empower Personal Training. She has extensive experience formulating evidenced-based nutrition interventions for people of diverse backgrounds, varying health status, and across the lifespan.
Back to School
Friday, August 20, 2010WOOHOOOOOO!!!! Thatís what I said the day I got my first automobile – a mustard yellow 1992 Ford F-150what a classic. Itís what my wife screamed as she held her hands up towards the sky going down Splash Mountain at Disney World this summer. And kids, thatís also what your parents say when its time for you to go back to school. Just kidding! but not really
Yes, it is that time of the year again. Time to put away the boogie boards, board shorts, and suntan lotion, and dust off the trusty backpack and trapper keeperdo people still use those? Got all of your school supplies and new school gear? Pens, pencils, and the biggest pack of Crayola crayons you can find? I remember back when I was the first kid in school to get the 128 pack. I thought I was so cool with my robinís egg blue and burnt sienna. Good times. But I digress.
Anyway, the point is that the beginning of the school year usually brings about a great deal of change, and change, while often good, can be quite stressful. The stress and anticipation about the upcoming school year, if not managed properly, can pose quite the challenge to oneís health and wellness. This is true whether you preparing for your first day of kindergarten, middle school, or even your senior year. And parents, I probably donít have to go out on a limb to tell you that youíll probably be feeling some of the anxiety too.
Therefore, itís important that we do our best to manage back to school stress by focusing on things that we can do to improve our well being. But thatís easier said than done, right? If you are looking for a few cool tips though, then check out this article. (link) It discusses back to school health and how parents can take steps to ensure their children are well rested, energized, and fully prepared for the rigors of the school year – just like our friend Billy Madison.
"Back to school. Back to school, to prove to Dad that I'm not a fool. I got my lunch packed up, my boots tied tight, I hope I don't get in a fight. Oh! Back to school... back to school... back to school."
Jamie Ives MA, CSCS, Master Trainer
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.
