Got milk?

There is now a lot of discussion revolving around the different types of milk and the most nutritional choice. Is almond milk really better than cow’s milk?

Compared to cow’s milk, almond milk is the much healthier choice. Almond milk contains a wide variety of the vitamins and minerals that your body needs to function. Almond milk also contains high levels of antioxidants, so it can help prevent many types of cancer and slow the signs of aging. Almond milk is also great for those who can’t drink cow’s milk due to lactose intolerance, or a casein or gluten allergy; however, those with tree nut allergies should avoid almond milk because it could elicit a dangerous allergic reaction.

Whole cow’s milk contains a lot more calories and fat than almond milk, making almond milk the better choice for those on a diet. Cow’s milk also contains saturated fat and cholesterol; almond milk is free of both saturated fat and cholesterol, making it a healthier choice, especially for those with heart problems.

While cow’s milk contains high levels of calcium, and is fortified with vitamins A and D to help you meet your daily requirements of these vitamins, almond milk contains high levels of a wide range of necessary vitamins and therefore has a higher nutritional value than cow’s milk. The only thing that cow’s milk has more of than almond milk is protein; cow’s milk has eight grams of protein per serving while almond milk has only one gram per serving.

NEW Bootcamps!

Starting September 20th, we will be offering bootcamps Tuesday and Thursday evenings at 6pm in addition to our Saturday mornings. Please call ahead to try to reserve a spot- but don’t hesitate to drop and get to work!

Being smart on the go!!

This week’s nutrition challenege focuses on fast food. We all have ahard time planning out those meals and sometimes need to grab something on the go. So when you find yourself buying fast food, try to rememeber these options at your popular fast food spots!

Breakfast

Eighty percent of people who lose weight and keep it off eat breakfast every day. 

Starbucks

• Egg white, spinach and feta wrap
• Coffee
• An apple

Dunkin Donuts

• Egg white, turkey sausage or veggie flat bread
• Coffee
• A banana

McDonald’s

• Two Egg McMuffins – Remove the English muffins, and eat with knife and fork.
• Coffee
•  A piece of fruit

Subway

• Egg white with veggies on wheat bread

Lunch/Dinner

Make sure to opt for water instead of soda. Don’t let sugary drinks sabotage your diet.

Subway

• 6-inch ham, turkey, chicken, or roast beef sandwich on wheat or 9 grain bread (Add lots of veggie toppings to up your vegetable intake.)

Manchu Wok

• Kung pao chicken and order of mixed veggies (Avoid white rice; ask for brown rice instead.)

McDonald’s

• Premium Grilled Chicken Classic sandwich with extra lettuce and tomato (Remove the bread and eat with knife and fork.)
• Two grilled honey mustard or chipotle chicken snack wraps (Again, ditch the wrap and eat with knife and fork.)
• Add side salad to any meal

Wendy’s

• Ultimate Chicken Grill with extra lettuce and tomato (Eat without the bun.)
• Side order of small chili

Taco  Bell

• Two bean burritos, fresco style
• Two fresco chicken or steak hard tacos with a side of fresco pinto beans

Burger King

• Double Whopper Junior with extra lettuce and tomato (Take off bun and eat with knife and fork.)
• Side of apple fries

Papa John’s Pizza

• Two slices of Garden Fresh pizza on whole wheat thin crust
• One slice of garden fresh pizza on whole wheat crust with 1 whole wheat breadstick dipped in pizza sauce

KFC

• Grilled chicken breast with two of the below sides:
• Side salad with no croutons and fat free ranch dressing
• Green beans
• Corn on the cob

Chipotle

• Taco salad with chicken or steak, fresh tomato salsa, hot sauce (optional), guacamole, add black or pinto beans if desired (NOTE: Avoid the salad dressing because it has 260 calories and 700 mg sodium. The guacamole, juices from the meats, and salsa should give the salad enough “sauce.” Ask for extra salsa if you want more flavor.

Nutrition Challenge: August 8th-14th

COUNT YOUR SODIUM!!!

Sodium is a very important part of your body’s function. Your body needs some sodium to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease. The average American gets about 3400 mg a day!!!!

So… read those labels to monitor your daily intake!!

Nutrition Challenge: August 1-5, 2011

The POWER of Protein

Protein is vital to your health and crucial to all your body’s physiological functions. Consider it the fuel you need to keep all parts of your engine running optimally and on time. Protein can be found in a wide array of foods.

Proteins are found in your skin, bones, muscles and all your organ tissue. It is also found in the hemoglobin that carries the oxygen in your blood, hormones, and the enzymes that play a part in the body’s crucial chemical reactions. Though protein malnutrition is generally not a problem in developed nations like the United States, eating too little can result in growth failure, loss of muscle mass, a suppressed immune system, and weakness of the heart and respiratory systems. There are at least 10,000 proteins at work in your body. And they constantly need to be refueled.

Protein and Weight Loss

High-protein diets are not about excluding all other food groups, but eating more protein has shown positive results when it comes to weight loss and diet maintenance.  

Here’s why: fish, chicken, beef, beans and other protein-rich foods don’t travel as quickly from the stomach to the intestine. This basically means your stomach empties at a much slower rate – so you feel fuller longer, and as a result, eat less. Proteins don’t cause a spike in blood sugar levels – and the subsequent crash. The body also has to use more energy to digest protein – you actually burn more calories in the process.

 The Recommended Daily Allowance (RDA) change with age:

• Infants require about 10 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day.
• Pregnant or lactating women need about 71 grams a day.

Meat

Lean cuts of beef and extra lean ground beef are good sources of complete proteins, but are also high in saturated fat. Limit your consumption of red meat and make it an only-sometimes option. Boneless and skinless chicken breasts and turkey cutlets are the leanest poultry choices. Meat portions should be about the size of a deck of cards. One chicken breast provides about 23 grams of protein.

Fish and Shellfish

Fish and shellfish offer high-quality protein. Fish like salmon, sardines, tuna, trout, herring and mackerel are “fatty fish,” rich in Omega-3s. Unfortunately, most fish and shell fish contain traces of mercury. The recommended allowance of fish per week is 12 ounces, or two fish meals a week.

Eggs and Dairy

Eggs and egg whites are an excellent source of protein. They are also rich in vitamin B12, vitamin D, riboflavin and folate. Eggs are a energy-sustaining food that helps to stave of fatigue. Eggs should be eaten in moderation, as they contain dietary cholesterol, which can increase the risk of heart disease in people with elevated blood cholesterol levels. This cholesterol is found in the yolk; egg whites, on the other hand, are cholesterol free. Low-fat milk, yogurt and cheese are also abundant in protein. Cottage cheese is low in carbohydrates and provides 28 grams of protein, just be careful of its sodium levels. Yogurt provides about 14 grams of protein. One cup of milk has 8 grams of protein.

Plant-Based Proteins

Dry beans, lentils, peas and soy/soy products (limited to 2-4 servings a week) are excellent and versatile options. Black, pinto, kidney, lima and garbanzo beans offer relatively equal amounts of protein; a serving of kidney beans provides about 15 grams. Beans can be added to soups, salads and used as the main ingredient for an entree. Think burritos, hummus, and yes, even veggie and black bean burgers count. Bonus: all are high in fiber.

Nuts and Seeds

Pine nuts, walnuts, almonds, peanuts, pecans and pistachios are more than snack foods – they are all rich in protein. Complement your meals with nuts; add them to salads, oatmeal and cereals, yogurt and main dishes. Nut are high in calories, but they are also nutrient dense. Nuts contain essential fatty acids. In addition, nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not affect blood cholesterol levels.

Nutrition Challenge: July 25th – July 29th

Over the last two centuries, the American diet has seen a major drop in omega-3 consumption. This has occurred for many reasons, not least of which being the rise in saturated fats used in food processing and the switch from grass-fed to grain-fed beef. The result has led to major health problems for Americans. That is where the fishoils step in!
Fishoils have been shown to help and reduce the prevalence of the following:

–          Depression

–          ADHD

–          Bipolar illness

–          Chronic Fatigue Syndrome

–          Fibromyalgia

–          Heart attack

–          Stroke

Relieves Pain from Inflammation

If pain is associated with inflammation (and most pains are), it is important to realize that omega-3 fish oil also plays a critical role in suppressing excess inflammation in our bodies. This deficiency is one major reason why people are suffering from pain. Taking fish oil can decrease this excess inflammation — resulting in wonderful relief from pain.
Try a quick test to see whether your body’s inflammatory system is on overdrive. When you get a paper cut, it should quickly go away and be forgotten. If it gets red and you still feel the pain an hour later, you might benefit from taking fish oil.

Getting Fish Oil from Foods or Supplements

I’ve recommended fish oils for many years. The benefits of omega-3s for heart health, mental well-being, pain, and more make fish oil seem like a clear, natural choice. With fish oil being so important, I recommend people get at least 3-4 servings of salmon, tuna, sardines, herring or mackerel weekly.
If you find that getting the fish oil you need through meal planning is difficult to do, adding a supplement is a great alternative. Unfortunately, this can lead to taking a lot of pills (often 10-12 a day,) which is both obnoxious and expensive. In addition, there is some concern over mercury and other contamination that may be present in some fish oil supplements and many (if not most) brands are simply rancid (a major cause of fish burps.)
Fish oil has many benefits to your health, so it’s important that you not overlook including it regularly in your diet. Consider the tradeoffs of getting your fish oil from foods versus supplementation, and make an informed choice of which way to go – either way will be a smart decision.

Nutrition Challenge 7/18 – 7/24

Nutrition Challenge 3

This week.. The challenge will be to make one of the following recipes.

Turkey Suasage and Peppers

This is a great heart healthy way to make turkey sausage. This recipe uses many natural ingredients to flavor to help reduce the overall fat.

Ingredients                                                                                             

1 package sweet Italian-style turkey sausage

4 bell peppers (red, yellow, green or orange), sliced 1/8 inches thick and then cut in half

1 very large sweet onion (Vidalia or Spanish), sliced 1/8 thick and then cut in half

1 (28 oz) can of Italian crushed tomatoes

3 tbsp of Italian seasoning

1/2 tsp of crushed red pepper flakes

Salt and pepper to taste

Fat-free non-stick canola spray

Directions

Take a large non-stick skillet pan and coat with non-stick spray. Turn heat to medium setting. Put whole sausages in the skillet until browned on all sides. Remove and set aside. Drain pan.

Spray pan generously with non-stick spray and place onions in pan with salt and pepper to taste. Sauté on medium heat for 5 minutes. Place pepper slices in pan with onions and sauté for 5 more minutes.

While peppers and onions are cooking, slice the sausage into 3/4 inch thick slices. Add the sausage slices to the pan with the onion and pepper mixture.

Then add the can of crushed tomatoes, the Italian seasonings and crushed red pepper flakes. Simmer over a low flame for 20 minutes. Serve the sausage and peppers over a cup of brown rice and a side green salad with a fat-free dressing.

Crab Salad with Melon and Citrus Marinade

This great dish that has many natural flavors that rid the need for any added sodium. Here is a great way to make a fresh dish without relying on many commonly used preservatives.                                           

Ingredients

Makes 4 servings

16 oz lump crab meat, picked over to remove any bits of shell

1 large cantaloupe melon

4 or 5 large basil leaves, cut into thin ribbons

3 or 4 sprigs of cilantro, leaves cut into thin ribbons

3 or 4 sprigs of parsley, leaves cut into thin ribbons

1/4 bunch of chives, thinly sliced

Mustard oil

Citrus marinade (see below)

Directions

Season crab meat with marinade, half of herbs and chives. Arrange the melon around the plate and top with the crab mix. Drizzle plate with marinade, remaining herbs, and a few drops of mustard oil.

Citrus Marinade                                                                                        

Ingredients

1 bunch cilantro, finely chopped

1/4 bunch parsley, finely chopped

1/2 bunch basil, finely chopped

1/4 Thai chili

1 shallot, finely chopped

4 lemons, juiced

4 limes, juiced

1 orange, juiced

1/4 cup honey

3 tbsp mustard oil

3/4 cup olive oil

 Directions

In a bowl mix cilantro, basil, parsley, Thai chili, mustard oil, olive oil and honey. Season to taste with salt and then add the citrus juice. Refrigerate until ready to use.

Nutrition Challenge

There’s no sugarcoating the facts. Excess sugar consumption puts your body in danger of many potentially fatal conditions. Learn the top 4 reasons why sugar should get the boot from your diet.

1. High Blood Pressure – Normal nitric oxide levels keep blood vessels healthy and open. Too much sugar in your diet decreases nitric oxide levels, causing blood vessels to become narrow, which causes high blood pressure and an increased risk for cardiac disease.

2. High Cholesterol – People who consume too much sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. This clogs up arteries and blood vessels, leading to heart disease.

3. Liver Disease – A diet high in sugar is believed to exacerbate fatty liver disease. Too much sugar spikes insulin and drives fat into the liver cells, which causes inflammation and scarring, eventually causing the liver to become cirrhotic.

4. Insulin Resistance – When sugar enters the body, insulin opens the door to allow sugar into the cells. However, when there are continuous sugar spikes, insulin becomes less effective. Sugar can’t get into the cells and become “stuck” in the body, producing toxic effects that lead to obesity and the threat of diabetes.

BOOT that sugar out of your diet!! Hunt down hidden sugars hiding in your cabinets and pantry. Throw away foods containing high amounts of added sugars, everything from tomato sauces to ketchup and peanut butter. Be especially wary of low-fat items as they often contain more sugar to make them taste better.

Nutrition Challenge

Here at Definition we believe that proper nutrition is an essential component to one’s health and fitness. We will now be posting a weekly nutrition chanllenge to allow you to personally monitor your own diet. This week’s challenge will be to count your calories. There are several tools available for calorie tracking. Calorie Counter is a user friendly site that is also free. For smart phone users, there are many apps available for calorie counting. The challenge is to track your calories for one week! Bring in your results to show your trainer. Happy calorie tracking!!