Tag Archive for 'nutrition'

Working Out the Not-so Sweet Facts About Soda

Published on June 12, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , .

New York City Mayor Michael Bloomberg’s proposal to ban the sale of super-sized soft drinks by restaurants, movie theaters and other venues has created a storm of controversy. As the latest – and most extreme – action in his crusade against obesity, the mayor’s motives are noble, but his approach sets off a heated debate about improving health (and keeping healthcare costs down) and individual choice.

No matter what your opinion on banning soft drink servings that could float a battleship, scientific research conducted by many organizations and institutions leaves no doubt about the detrimental health effects of soda and other sugary drinks. Even following a workout program or fitness regime isn’t likely to negate them. Here are some eye-opening facts:

People are drinking almost three times as many sugary drinks as they did 30 years ago, with Americans now drinking an average of 50 gallons per year. That equals about 40 pounds of sugar.

The average size of a soda increased from 6.5 oz. in the 1950s to 16.2 oz. today – a 149-percent increase!

A 20-ounce bottle of soda on average has more than 16 teaspoons of sugar and 240 calories. This is double the amount of added sugar recommended for an entire day based on a 2,000-calorie diet.

Almost half of the additional calories in our diet since the 1970s come from soda.

Sodas are different from other foods in that they are consumed in massive quantities, contain no nutritional value, and are clearly linked to obesity. Additionally, sugary drinks do not make people feel full, which means the calories we drink add to those we eat rather than replace them.

According to a study conducted by researchers from the University of California-Los Angeles (UCLA), 41 percent of children ages two to 11 drink at least one soda or other sugar-sweetened beverage every day. That number goes up to 62 percent of adolescents ages 12 to 17. Adults who drink one or more sodas or other sugar-sweetened beverages each day are 27 percent more likely to be overweight or obese.

If you’re a member of Future Fitness, you’re probably ahead of the game in following a healthy lifestyle! But if you need some advice and guidance about nutrition, be sure to take advantage of free nutritional counseling at your favorite Future Fitness location.

Making an Informed Commitment to Healthy Nutrition

Published on April 11, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , .

Good nutrition is essential to achieving optimal fitness. While this may seem obvious, how many of us really keep track of what we eat on a daily basis? A recent scientific study and a recent controversy have put the importance of knowing the nutritional value of our food at the center of national attention.

Published in the journal Public Health Nutrition, the study shows that regularly eating fast food – such as pizza, hamburgers and hot dogs – is linked to an increased risk of depression. The study, which was conducted by researchers from the University of Las Palmas de Gran Canaria and the University of Granada, also implicates doughnuts, croissants and other commercial baked goods.

“The more fast food you consume, the greater the risk of depression,” Almudena Sanchez-Villegas, lead author of the study, said in a statement.

The study has sparked debate about the cause-and-effect of the fast food/depression link. Other researchers have suggested that eating a regular diet of fast foods is a symptom, rather than cause, of clinical depression.

“Higher intake of fast food may very well increase risks of depression by causing poor health in general,” said Dr. David Katz, director of Yale University’s Prevention Research Center in New Haven, Conn. “But depression may also increase fast food intake. We use the term ‘comfort food’ for a reason. It can help alleviate stress, anxiety, and depression. So it may be that people with depression are turning to [fast food] for relief.”

Enter the controversy: pink slime.

Celebrity chef Jamie Oliver is among food activists who have criticized the use of what they’ve dubbed “pink slime,” a filler produced by treating finely ground beef scraps with ammonia hydroxide to kill bacteria. The infamous name was prompted by the filler’s unnatural-looking bubble gum pink color and slick texture.

In the food processing industry, the filler is known as Lean Finely Textured Beef (LFTB). It’s made from scraps of beef simmered at low heat and spun at high speed to remove the fat, then spritzed with ammonia. It is then sold and used to “beef up” ground meat, allowing hamburger lovers to indulge while keeping prices low.

Some people say it’s mainly a matter of semantics. After all, “lean, finely textured beef” sounds like a good thing. Except for the ammonia. Still, the shock expressed by consumers suggests that few people are aware of the ingredients and nutritional value of their food.

What to do? Becoming informed about what and how to eat to achieve a healthy lifestyle is the responsibility of each of us. Whether fast food’s relationship to depression is cause or effect, making it the mainstay of your diet isn’t beneficial on any level. As for what may be in some fast foods, choosing food that’s as fresh and unprocessed as possible – whenever possible – reduces the chance of being unpleasantly surprised when the next food scandal breaks.

Fortunately, members of Future Fitness have an additional advantage in making a commitment to healthy eating: free nutritional counseling. So be aware of what you’re eating, and keep informed. And if you’re a Future Fitness member, schedule a session with one of our nutritional counselors today!

 

Refuel & Recharge: Our Favorite Post-Workout Foods

Published on November 4, 2011 in Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , .

Think what you eat after your gym workout doesn’t matter? Think again! There is a window of opportunity – typically 30 to 60 minutes after working out where your body is begging for nutrients. During this time there is an increase in enzyme activity that makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.

Regardless of what time of day you choose to exercise – whether you spend it climbing a Stairmaster, doing strength training, or participating in a group exercise class – following up your Future Fitness  workout with a snack or meal that combines protein and carbohydrates can help you refuel and recharge. The protein helps your muscles recover and carbohydrates help replenish energy sources.

Want some recommendations? Check out some of Future Fitness Centers’ suggestions for quick and easy, post workout foods:

In the Morning:

Pair Up Pilates with a Protein Packed Fruit Smoothie.
Easily digested and quickly absorbed, a fruit smoothie is a quick and convenient way to satisfy your body after working out. Dairy products like skim milk and low fat yogurt work double duty, delivering both carbs and protein, while bananas offer potassium and magnesium ― both are powerful electrolytes that encourage healthy muscle function. Add to it any of your favorite fruits – mangoes, melons, or berries for some extra carb boosting energy.

Gear Up After a Group Exercise Class with Grab and Go Granola.
When there’s no time to spare, granola is a great “grab and go” option that can be easily tossed into your gym bag. Oats, honey, dried fruits, and flax provide the carbohydrates. Nuts offer protein and iron. Toss it in some low fat yogurt (for extra protein), or enjoy it on its own – just remember to watch how much you consume. This high-energy food can be both fat and calorie dense.

Back Up Boot Camp with a Spinach and Egg Breakfast Burrito.
When it comes to providing protein, eggs are head of the class. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Spinach is loaded with iron and phytoecdysteroids, plant-based enzymes which are believed to speed human muscle growth. Wrap it up in a low fat multigrain flour tortilla, and breakfast burritos make great, portable, post-workout breakfasts.

At Lunch:

Kickbo X Mix It with Hummus and Pita.
Looking for a great meat-free protein option? Made from chickpeas or garbanzo beans, hummus is an excellent source of both protein and carbohydrates. Add to it a whole-grain pita for a perfect post-workout punch.

Tabatacise, then Tuna Fish and Crackers.
Low in fat, but packed with protein and heart-healthy omega-3 fatty acids, tuna is a fantastic way to beat post workout hunger in a hurry. Whole grain crackers provide a crunchy source of carbohydrates. To keep things light, skip the mayo and opt for a splash of lemon juice, salt, and pepper instead.

For Dinner:

Follow Up Fusion with a Chicken Stir Fry.
Chicken is an excellent source of lean protein and other important nutrients like niacin. Because of its high glycemic index (GI), parboiled, converted, and instant “white” rice are best used in pre- and post-workout meals to ensure that you get fast fueling and refueling. Steamed vegetables provide additional flavor and nutrients.

Try the 3 S’s – Spinning, Salmon and Sweet Potatoes!
Combine salmon for its protein and omega-3’s with a sweet potato for it ability to deliver vitamin-rich slow-burning carbs. Add to it spinach or a salad, and you’ve got a practically perfect post-workout meal!