Puzzle Time with Healthy Food!

Don't forget to zoom out a little when playing these jigsaw puzzles! Helps to be able to see all the pieces better.

No-Bake Protein Bars

Looking for a way to get protein in a food bar that is not processed and is healthy for your body? Then this recipe is perfect for you. Made with all natural healthy ingredients it is a snack that will keep you energized and feeling great till your next healthy meal and so convenient to keep on hand! Also great snack to have available before you head to your health club to exercise!

Ingredients:

2-cups oats
1/4 c Natural Peanut butter
4 scoops protein powder (chocolate or vanilla)
1-T ground flaxseeds
1/2 C water
2-stevia packets or 1-T agave nectar

Directions:

1. Mix all Dry ingredients, then knead in water and peanut butter
2. Line 8x8 square baking pan with wax paper. Spread dough into pan with spatula and press down
3. Freeze for 30 minutes
4. Remove from freezer, cut into 8 bars. Wrap with wax paper. Store in refrigerator.

Nutritional info per bar: 8 servings total

Calories: 154
Fat: 4.3g
Sat Fat: 1.2g
Trans Fat: 0
Cholesterol: 22.5mg
Carbs: 18g
Fiber: 4g
Sugar: 1.6g
Protein: 11g
Iron: 2g

The NEW Peoria Club Fitness Website is Now Live!!

Wow... Peoria Club Fitness Website has gotten a brand new look!! Take a moment and check it out at www.peoriaclubfitness.com ! That is right we also have a new URL/Domain Name!!

You may notice that our old website of www.clubfitnessyoufitin.com is still live. Once the new website starts getting better SEO (Search Engine Optimization) results then we will be transferring old URL so that both URL addresses will lead to the brand new website and old website will then disappear. Please be patient with us while we wait for the search engines to start recognizing the new site and tags. (This can take a little over a month!)

We thank all our members for your support while we have so many exciting changes taking place at the health club! We are also getting very close to having our new computer system up and running so that we can provide even more exceptional personal attention to all our members!

Sincerly,
The Peoria Club Fitness Team

ANTIOXIDANTS 101... What are they??

             Lately it seems that you can’t turn on the television or stroll down the grocery aisle without seeing the word “antioxidant”. But, how many of you really know what an antioxidant is,  and what it does?…Well, welcome to “Antioxidants 101”!

Antioxidants are substances that protect cells from damage caused by unstable molecules known as free radicals.  “Oxidation” occurs naturally in the human body when incomplete “free radical” oxygen molecules grab a hydrogen ion from a nearby molecule, which in turn grabs one from another structure, setting off a chain reaction that could lead to tissue damage.  Without enough  antioxidants, which prevent or stop the chain reaction, free radicals can multiply putting stress on the body’s defense systems.  Free radicals in tobacco smoke and air pollution add to the load.  Something else that increases the amount of free radicals in your body (quite surprising!) is very intense exercise.  So if you are exercising intensely on a daily basis….in an effort to improve your overall health…listen up!

It has been shown convincingly that those who eat more antioxidant-rich foods are less likely to suffer from heart disease, stroke, cataracts and cancer.  Antioxidants have also been shown to help keep your immune & cardiovascular system strong and prevent premature aging.

Wow!…You can see what an important role antioxidants play in maintaining your health.  Now, lets take a look at some excellent ways to increase your daily dose of antioxidants…You’ll love it!…Because it is VERY simple!

Fruits are rich sources of antioxidants.  In fact a recent study published in the Journal of Agricultural and Food Chemistry lists the top twenty foods that rank the highest in oxygen radical absorbance capacity (ORAC).  They include wild blueberries, cultivated blueberries, cranberries, blackberries, raspberries and strawberries.  Recently some exotic fruits such as pomegranate, noni and mangosteen have gained popularity because it has been shown that they are also a rich source of antioxidants.  Evidence strongly suggests that it is best to eat antioxidants in foods instead of supplements.  Deficiency of selenium, zinc or copper and reduce antioxidant defenses, and excess iron can encourage oxidation.

Well, hopefully that helps you achieve a better understanding of the role antioxidants play.  Additionally, hopefully you also understand how simple it is to increase those antioxidants in your diet.  It’s a great time of year to indulge in some fresh berries. (just a note….try not to cover them in some high-sugar/cream topping)…train your pallet to eat them “au natural”…enjoying the wonderful sweet flavor nature has given them.  Good luck & enjoy!!!

Believe & you WILL achieve!!

Turkey-Jack Burgers with Mango Salsa

1 lb extra lean ground turkey breast
1 1/2 teaspoons chile powder
1/4 teaspoon sea salt
2 ounces reduced fat pepper jack cheese or Monterey jack cheese, sliced
4 Romaine lettuce leaves, stems removed
2/3 cup fresh mango salsa (recipe follows)
4 sprouted grain (or whole wheat) hamburger buns

Mist large skillet with cooking spray and preheat to medium (or prepare grill at medium heat).  In a large bowl, combine turkey, chile powder, and salt.  Shape mixture into 4 equal patties, each 1/2 inch thick*.  Add patties to grill or skillet and cook until undersides are deep golden brown, 4 to 5  minutes.  Flip and place 1/2 ounce of cheese on each burger.  Continue cooking until undersides are browned and patties are firm to the touch, 4 to 5 more minutes. 

To serve, sandwich one lettuce leaf, one burger, and 2 1/2 tablespoons of salsa between each bun. 

*Alternatively, divide ground turkey mixture into 4 equal portions.  Working with one portion, shape half into a round patty.  Top with 1/2 ounce of cheese, then with other half of portion.  Seal around the edges of the patty to hold in the cheese.  Repeat with remaining 3 portions of turkey mixture.  Cook as directed above, omitting cheese on top of burger.



Source: Reworded from Clean Eating Magazine, July/August 2010
Serves: 4

Mango Salsa
Yield: 3-4 cups

• 2 large ripened mangoes, peeled and flesh cut into 1/2 inch dice


• 1 small jalapeno, seeded and diced extra fine


• 1/2 medium red onion, diced fine


• 1/2 large red pepper, seeded and diced small


• juice of 1 lime


• a teeny pinch of salt
  

In large bowl combine all ingredients and toss to combine.

Source: Good Things Catered 

The Basics on Weight Management and Caloric Intake!

 

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Losing weight, gaining weight or maintaining your weight depends on the amount of calories you take in and use up during the day, otherwise referred to as energy balance. Learning how to balance energy intake (calories in food) with energy output (calories expended through physical activity) will help you achieve your desired weight.

Although the underlying causes and the treatments of obesity are complex, the concept of energy balance is relatively simple. If you eat more calories than your body needs to perform your day's activities, the extra calories are stored as fat. If you do not take in enough calories to meet your body's energy needs, your body will go to the stored fat to make up the difference (Exercise helps ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.) If you eat just about the same amount of calories to meet your body's energy needs, your weight will stay the same.

On the average, a person consumes between 800,000 and 900,000 calories each year! An active person needs more calories than a sedentary person, as physically active people require energy above and beyond the day's basic needs. All too often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output. The most powerful formula is the combination of dietary modification with exercise. By increasing your daily physical activity and decreasing your caloric input you can lose excess weight in the most efficient and healthful way.

Counting Calories
Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one pound, you would have to create a calorie deficit of 3,500 calories by either taking in 3,500 less calories over a period of time than you need or doing 3,500 calories worth of exercise. It you want to lose two pounds a week then you would need to use up 7,000 calories in one weeks time if you are not changing your current diet plan.

Adding 15 minutes of moderate exercise, say walking one mile, to your daily schedule will use up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your body weight.) Maintaining this schedule would result in an extra 700 calories per week used up, or a loss of about 10 pounds in one year, assuming your food intake stays the same. (The amount of calories burned would increase with a more vigorous exercise program such as one you would get at a personal training gym like Peoria's Club Fitness.)

To look at energy balance another way, just one extra slice of bread or one extra soft drink a day – or any other food that contains approximately 100 calories – can add up to ten extra pounds in a year if the amount of physical activity you do does not increase. lf you already have a lean figure and want to keep it you should exercise regularly and eat a balanced diet that provides enough calories to make up for the energy you expend. If you wish to gain weight you should exercise regularly and increase the number of calories you consume until you reach your desired weight. Exercise will help ensure that the weight you gain will be lean muscle mass, not extra fat.

Source: http://health-vip.cn/

ARE YOU A CHOCOLATE LOVER?

      I know..I know.., you think oh no…here it comes..Marianne is gonna slam chocolate this week!  Can’t I enjoy anything anymore…right?..Well not so fast!

        Many of us are aware of the most recent findings regarding dark chocolate (more so than milk chocolate) having very beneficial flavanols  (flavanols are plant substances that are high in anti-oxidants) which are so important to our overall health, and shown through studies, even beneficial in preventing cancer.  Additionally, the flavanols in chocolate have been shown to help process the nitric oxide in our bodies, which is very vital to healthy blood flow and blood pressure.

        Well, I am going to offer another benefit of chocolate that you may not be aware of.  For those of you who consider yourself true “chocolate lovers”…do you find that when you eat chocolate, you actually get somewhat of a euphoric/”warm fuzzy” feeling?  I have met soooo many people who truly believe they are “addicted” to chocolate & the thought of having to give it up seems almost impossible.  Well if you are one of these true chocolate lovers, join a very large crowd…but here is some information that will possibly help you understand the attraction.

        A study was done, that monitored couple”s brain & heart rates while they 1) kissed & 2) melted chocolate in their mouths.(hmmm..sounds like a study we might all like to be participants in).  What the study showed was that “Chocolate caused a more intense and longer lasting “rush”, “buzz”….”warm-fuzzy feeling” than kissing!!”…I’m not sure this is good or bad news…In fact the research showed that the buzz from chocolate, & it works best when it is allowed to melt in your mouth, lasted as much as four times longer than the “buzz” from a “most passionate kiss”.

        So, it is easy to see why some people truly are “addicted” to the “buzz” from chocolate.  The reason this happens, is chocolate contains phenylethylamine, which raises the levels of endorphins (pleasure giving substances) in the brain.  Chocolate also contains caffeine, which will further stimulate the brain..

        Probably many readers can relate totally to the feeling of “happiness” when eating chocolate…now, at least you know it’s not your imagination…there is a scientific explanation for why you feel this way.  The important thing to remember regarding your love & “indulgence” in chocolate, is moderation.  Chocolate does contain a lot of saturated fats  & calories…so limit your intake.  Moderation…as usual, is the key.  Be good to yourself! 

Article written by Club Fitness Nutritionist Marianne Miller:

Marianne Miller 

(Peoria Club Fitness Nutritionist)

Healthy 15-Minute Asian Tuna Recipe!

This Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating. You will also enjoy an excellent source of health-promoting protein, selenium, vitamin K and niacin.

Prep and Cook Time: 15 minutes Ingredients: 4 6 oz tuna steaks 1 TBS fresh lemon juice 1 cup minced scallion 3 medium cloves garlic, pressed 1 TBS minced fresh ginger 2 cups thickly sliced fresh shiitake mushrooms (remove stems) 1 TBS chicken broth 1 cup fresh squeezed orange juice 2 TBS tamari (soy sauce) 2 TBS chopped cilantro salt and white pepper to taste

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5-7 inches from the heat for about 10 minutes to get it very hot.


2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.


3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.


4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.


5. Add orange juice and cook for another 2 minutes. Add tamari and cilantro.


6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.


7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Serve with

• Napa Cabbage Salad


• Seaweed Rice  

Original Source: http://whfoods.org

ADD MUSHROOMS TO YOUR HEALTHY DIET!!

Marianne Miller
(Club Fitness Nutritionist)

           I had often wondered about the nutritional benefit of those delicious (from what I had heard..empty calorie) mushrooms.  Well, as I have discovered, mushrooms are very, very good for you!..(see..and you think anything that is good for you has to taste bad!!)  In fact mushrooms (of virtually every edible variety) have the highest selenium content of any other items in the produce category.  In fact, one serving of   baby portabella mushrooms (known as crimini) provides almost 1/3 of the RDA for selenium.

              

Why is selenium important, you may be asking.  Well selenium became a hot topic in 1996 when selenium studies were done on skin cancer patients.  Even though selenium had virtually no effect with skin cancer, it was found that it decreased prostate cancer by 60%!!  Additionally, a research study known as the Baltimore Longitudinal Study on Aging, found that men with the lowest blood selenium levels were 4-5x more likely to have prostate cancer than those with the highest selenium levels.  Actually, to date, more studies have proven that that people with the lowest amounts of selenium in their systems, actually had a much greater level of “cell carcinoma” or skin cancer.  Selenium has also been shown to lower the risk of bladder cancer.  

 In other studies, selenium has been shown to reduce “peripheral artery disease”, which is when leg arteries clog with fatty deposits, which slows the blood flow & causes cramps and pain. Researchers found that there was a much higher incidence of this disease in people who had lower amounts of selenium in their systems.

Mushrooms are wonderful sources for the three essential B-vitamins: riboflavin, niacin & pantothenic acid.  Mushrooms are also a good source for potassium, which is very important for regulating blood pressure, helps ensure proper functioning of your cells, and helps keep the right balance of water in your fat & muscle tissues.  Get this!….Most people are aware of bananas & oranges being great sources for potassium.  Well, one 3-ounce portabella mushroom cap  provides more potassium than a banana or an orange…yet mushrooms don’t raise your blood sugar like bananas & oranges.  Five medium mushrooms contain only 20 calories,  3 grams of carbohydrates and are virtually fat free…yet full of nutrients that are important to our health…yet another gift from nature that we need to take advantage of!  Eat up!

Seemingly Healthy Foods that are Bad for You (Part 2)

Flavored Fat-Free Yogurt

Don't fall into the fat-free fat-free trap. Just because something is fat-free doesn't make it healthy. In fact, many flavored yogurts have upwards of 15 grams of sugar in that tiny 6-ounce serving! Our advice? Buy plain, fat-free Greek yogurt and flavor it up with some fruit or even a small drizzle of honey. That way, you control what's in it!

Dried Fruit

 

While dried fruit does contain fiber, vitamins, and minerals, many companies add sulfur and sugar to make it better for store shelves. While you can buy unsulfured and unsweetened varieties in health food stores, why not just eat fresh fruit instead? It's much more filling and has fewer calories per serving! 

Energy Drinks

 

With so many energy drinks on the market, many of which promise to pump you up and give you a killer workout with added caffeine, vitamins, and minerals, it may be tempting to think that these drinks are healthy, but they aren't. Similar to supplements, energy drinks aren’t regulated by the FDA, so it's best to stick to plain ol' water to rehydrate and whole nutrition to energize!

 Original source: http://www.shape.com/

Check out This Tasty and Healthy Cauliflower Side Dish!

Roasted Cauliflower Recipe

Looking for a healthy vegetable side dish that everyone will love and does not come in a can? Tired of preservatives and want to know that what you are eating is nutritionally good for your body? Then this is perfect recipe for you and your family.

 

Ingredients

• 1 head of cauliflower florets


• 3 cloves of garlic, peeled and coarsely minced


• 1-2 Tbsp refined coconut oil


• 1/4 cup cilantro, finely chopped

Method

1Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
2 In a medium skillet, heat oil over medium high heat.
3 Add garlic and cilantro for 1 minute.
4 Add cauliflower. Stif until florets are coated with garlic and cilantro mixture. Continue cooking and occationally turning until florets are lightly browned, but remain crunchy 3-5 minutes (less is better)
5 Serve warm

Yield: Serves 4.

Why You Should Avoid Low Fat Frozen Dinners when Losing Weight

 

 
 Low fat frozen dinners may seem like a good option to cut fat when you are on a diet. These meals in a box can appear to be healthy and balanced and may even taste good enough to tolerate when you are trying to lose weight. But there are ways in which these entrees may not be good for you. Why should you avoid low fat frozen dinners?
 
Avoid Low Fat Frozen Dinners Due to High Sodium Content. In order to improve taste, manufacturers often add extra sodium to frozen dinners. The United States Department of Agriculture recommends no more than 2,300 mg. of sodium intake¹ daily for healthy adults. That is equivalent to approximately 1 teaspoon of salt.
For example, Healthy Choice Roast Chicken Breast meal contains 600 mg. of sodium. This is one-fourth of the daily allowance of sodium for a healthy adult. If you
are eating 6 small meals/snacks a day, you would have to watch your sodium intake for all of these other meals to indulge in this small, 11 ounce meal.
To help you see how much sodium is in this meal, a 1 ounce portion of potato chips² contains 168 mg. of sodium. Be sure to check nutritional labels before buying low fat dinners or avoid them altogether.
 
Avoid Low Fat Frozen Dinners Due to Added Sugar. Different sugars are added to low fat dinners to make them taste better. Sugars add calories and no nutritional value to a meal. Often these sugars are in the form of high fructose corn syrup.
For example, Stouffer's Lean Cuisine Baked Chicken Breast contains 5 grams of sugar. Regular Stouffer's Baked Chicken Breast contains 2 grams of sugar². Although 3 grams of sugar may not be much, it can up during the day, adding unnecessary calories to your diet.

Avoid Low Fat Frozen Dinners and Make Meals from Fresh Foods. Fresh foods are always better than prepared frozen dinners. They are not processed and only have ingredients that you add. You can control how much salt and sugar you add to each meal. Herbs and seasonings can go a long way to adding taste without extra sodium and sugar.

For ease in preparation of one meal at a time, you can separate fresh meats and foods into serving sizes before freezing or storing. Then you can take out and prepare what you need for each meal. This is a healthier choice and can help you avoid low fat frozen dinner when losing weight.

Original source: Jolynne M Hudnell, Yahoo! Contributor Network

1) USDA; Dietary Guidelines; www.health.gov
All other nutritional information found at:
2) Calorie Count; Food Browser; www.caloriecount.about.com
 

Would You Like a Free Gym membership at Club Fitness???

Do you consider yourself an active Facebook or Twitter person?? Do you have hundreds of friends on Facebook or Twitter? Do you love to post on Facebook or Twitter? Do you want a FREE Personal Training Gym Membership?? Then we want to hear from you!!

Here is the deal.... We are looking for people who are extremely active on Facebook and/or Twitter and want to lose weight for FREE!

What do you get in return?? A free membership to Club Fitness!! This includes the best free personal trainers and an on-site nutritionist!!

Why a FREE membership?? Because... we want people who will actively promote Club Fitness through their social networking sites and those who want to lose weight and/or get healthy the right way!

How do you qualify?? Send us an email at info@clubfitnessyoufitin.com and tell us why you should get a complete FREE membership along with your Facebook and/or twitter account names. Our Social Media and Marketing Director will then request to be your friend or follow you and we will then judge which applicants qualify for the free membership.

What are we looking for?? People with a LOT of Facebook and/or Twitter friends. Someone who likes to post a LOT on their social networking sites! Someone willing to post about Club Fitness on a regular basis on their personal social networking accounts. Someone wanting to lose weight at a place that can teach you how to lose weight the healthy way!

So... What do you have to lose? Well weight for free would be a start!! We know that our program works the healthy way and are willing to give away free memberships to those who qualify!! Let us know today why you should be one of those lucky people!!

Email: Info@peoriaclubfitness.com

*Must be from the Central Illinois area and be able to actually attend Peoria Club Fitness to qualify.

Win Free Tickets to Wicked!!

Here is your chance to win FREE tickets to see Wicked in Peoria, IL!!

The award winning Broadway play Wicked is coming to Peoria, IL and Club Fitness is giving away 2 FREE 6th row tickets (You will be able to see everything!). These tickets are for Thursday, October 13th, which is the second night of the performance!

How can you win them? Just Like Us on Facebook and/or Follow Us on Twitter and then come in to tour Club Fitness and you will be entered into a DRAWING which will be held on Saturday October 1st, 2011.

Already a Club Fitness member? You can still WIN! For every referral you send to tour Club Fitness and like the Facebook and/or Twitter page then you and the referral will be entered into drawing! (Just make sure your referral, or you, mentions who sent them)

Here are the links to the Facebook and Twitter pages along with contact information to schedule your appointment to Tour Club Fitness!!

Facebook page link!
Twitter Link!
*Make sure to hit the Like and Follow buttons to qualify!

Contact info to schedule your tour of Club Fitness today:
Phone: (309)689-1400
Or
Email: info@peoriaclubfitness.com


* Joining club is not required to be entered into the drawing.
*You must provide Club Fitness with your email and contact phone number at time of tour so we can contact you if you are the winner.
*Winner will be notified by email, phone, and announced on our Facebook and Twitter pages.
*Drawing to be held on October 1st, 2011, and winner to be announced immediately following!

Have your Cookies and Lose weight too!!

I came across this recipe in my Oxygen magazine this afternoon and thought how great to find a healthy dessert!!

High in protein and balanced with moderate carbohydrates, this recipe will help keep you dropping fat and increasing lean muscle mass. Ideal as mid-morning or afternoon snacks.

Almond Butter Whey Cookies

1/2-Cup Oats

1 Tablespoon All Natural Almond Butter (Packed with monounsaturated fats, shown to suppress hunger.)

1 Scoop Whey Protein

1 Egg White

2 Packets Stevia

½ Tsp Baking Powder

*Optional to add in Carob Chips (Great high-fiber substitute for chocolate chips)

Mix all ingredients together and bake in one large cookie or mini cookies at 350 degrees for about ten minutes.

Nutrients per serving:

Makes 12 servings
Calories: 30, Total fats: 1g, Saturated fats: 0g, Trans fat: 0g, Cholesterol: 5mg, Sodium: 15mg, Total Carbohydrates: 3g, Dietary Fiber 0g, Sugars: 1g, Protein: 2g, Iron: 0 mg