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!!

Focus Of The Week

This week ‘s focus is LUNGES!!!

The LUNGE is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the hamstrings, the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the gluteals whereas a short lunge emphasizes the quadriceps.

With all lunge exercises, be sure to land with your knees over your toes in order to prevent injury from occurring.

Lateral lunges

Lateral lunges are a terrific option for those who want to work the inner or outer thighs. Stand with legs about shoulder width apart, knees slightly bent and from there, lift one leg off the ground and take a large step sideways. Bend at both knees until your lower your body is close to the ground and then rise up once again while you bring the stationary leg to meet the other. Repeat the process over again until all reps have been completed and you have traveled across an empty room.

Jump Lunges

To perform these, step forward so that one foot is in front of the other with a comfortable distance between them. From there, begin to bend your knees so you move into the lunge position. Once you’re fully lowered into position, explode upward so you lift off the ground, switching legs while you are in midair. Land with your feet in switched positions and immediately move back down into the lunge on that side.

Lunge with knee raise

The lunge with a knee raise is going to improve your balance while strengthening your hamstring, so it’s a good option if you’re looking for a change. To perform it, step forward with one foot and proceed to perform the standard lunge. As you rise back up, rather than stepping forward with the next foot, bring your back leg forward and raise it up so that your knee aims to touch your chest. From there, push it down and move directly into a lunge with that leg.

These are just a few variations but there are many types our trainers use that are not listed. Post a picture of yourself doing a lunge on our Facebook page before Thursday and recieve a free water next time you visit the gym!!!

Endurance Training Redefined

A new approach…

For years endurance training has been characterized by working at a low intensity for long and slow distances. This training does have benefits but are greatly outweighed by its setbacks:

–         Decreased muscle mass

–         Decreased power

–         Decreased speed

–         Decreased strength

–         Decreased anaerobic capacity

–         Decreased testosterone levels

Endurance athletes have to utilize the principles of strength and conditioning in order to perform at a higher level. The implementation of program that uses strength and conditioning model specific to endurance athletes will reverse the unfavorable adaptations listed above while still maintaining an increased cardio respiratory endurance. Adaptations that are accomplished through anaerobic training are similar to high volume endurance training.

The implementation of an aerobic strength program specific to endurance athletes will significantly decrease your training time while improving both your overall fitness and cardio respiratory performance (yes those are two very different things).

The exercises used in this program will be very different than those traditionally used. Common exercises that you will see when beginning this program:

            – Air squat                                           – Muscle-up

            – Pull-up                                              – Back extension

            – Push-up                                            – Sit-up

            – Dip                                                     – Jumps

            – Handstand push-up                        – Lunge

After one has mastered these core-body exercises there will be a transition into strength training:

            – Deadlifts                       – Clean and jerk

            – Cleans                          – Kettlebell swing

            – Presses                         – Snatch

The secret to this training is commitment and intensity. It may seem like the easy way out to train less and see better results but it is quite the opposite. This programs demands participants to give their highest level of intensity and with that comes commitment.

Contact Josh Haskins at 398.6442 for more information about this program

Welcome Heather!!

Heather Lethbridge is enthusiastic about fitness and living a healthy lifestyle. She specializes in using exercise as a way to get to know yourself better, get to know your body better, and reach your ultimate potential. She not only helps you strengthen your body, but she will also help you strengthen your mind.

When you choose to work with Heather you will receive a training program customized to your specific goals and needs. She follows a scientifically proven fitness model that moves in a systematic and progressive  fashion. She believes in preventive exercises to help keep your body fit and safe. She is a trainer dedicated to not only getting you fit, but to being  by your side, to motivate you, to guide you, and to help you succeed.

Heather has been with Definition since May 2011 and holds certifications with the National Academy of Sports Medicine(Certified Personal Trainer) and Sharecare (Wellness and Virtual Coaching).

Heather holds a bachelor degree of Psychology from Shenandoah University in Winchester Virginia, where she played lacrosse.

Thank you to all who came out for our Memorial Day Workout. It was a huge success and the turnout was great. Our trainers and members had a blast working together to finish the workout as a team. Keep an eye out for our next big gym-wide workout.