The Importance of Stretching

We all have been told that we must stretch before and after every workout. Yet many of us have no idea what stretching does for us, and don't bother to do it. Worse still, we rush through a quick stretching routine that is not only ineffective but sets us up for potential injuries. Proper stretching does play a very important role in both overall health and performance in workouts or sports.

The importance of stretching for our bodies?
One of the primary benefits of regular stretching is that it can help prevent muscular imbalances. Because no one has perfectly symmetrical muscular development, and we all tend to use one side of the body more than the other, we create a situation in which some muscles must overcompensate for others. This leads to muscular weaknesses and underdevelopment in some areas of the body. Stretching regularly helps to lengthen tight overused muscles and strengthen underused muscles. Correcting musculoskeletal imbalances can help ease everyday aches and pains, improve posture and alleviate lower back pain.

What is the best way to stretch?
It is possible to actually injure oneself form over-stretching, so it is very important to practice good form. Experts recommend that you stretch slowly, and only as deeply as you can comfortably go, and that you hold the stretch for 15 to 30 seconds. It is important that you feel the stretch through the muscle and not in the joints.

Stretching cannot directly improve sports performance. Rather, a regular routine of stretching will help to increase flexibility that offers a degree of protection from injury over time. Flexible muscles also recover quicker from injuries, and stretching gently can even help to speed the recovery process. Most fitness experts recommend that you only stretch after your muscles have warmed up.
Stretching incorrectly can cause injury in itself, so be certain to research some safe stretches for each muscle group. Additionally, when you are stretching, you should always move slowly and gently into the stretch. Remember, you should never feel any pain while stretching- if you do stop or reduce the intensity of the stretch immediately. When practiced correctly, stretching is an essential part of any fitness regimen and can help you to avoid injury, increase flexibility and better posture.

Article Written by Peoria Club Fitness Nutritionist and Certified Personal Trainer Jessy Hamawi

Do you know about the Hy-vee NuVal system??

Did you know Hy-vee Grocery stores offer one of the greatest ways to shop healthy at a glance!! Take a look at the NuVal system and make nutrition an easy choice for you and your family to eat right!

About the NuVal™ Nutritional Scoring System

You know that making better food choices is essential to good health, but it can be confusing and time-consuming. Now the NuVal™ Nutritional Scoring System is here to help.
Developed by a recognized team of nutrition and medical experts from leading health organizations and universities, the NuVal™ System is a food-scoring system that helps consumers see – at a glance – the nutritional value of the food they buy.
How the Scoring Works
The NuVal™ System scores food on a scale of 1 to 100. The higher the NuVal™ Score, the higher the nutrition. It’s that simple.
Because the NuVal System applies the same nutritional criteria to all foods, you can now quickly and easily compare the nutritional value of foods not only within a category (vegetables) but also across categories (vegetables and veggie burgers).

 

The Science Behind the NuVal™ System

The NuVal™ Nutritional Scoring System is powered by a patent-pending algorithm (the Overall Nutritional Quality Index or ONQI™) that summarizes the nutritional quality of foods and beverages into a single number. It was developed over a two-year period by an independent team of nutrition and medical experts from leading universities and health organizations.
The NuVal™ System considers more than 30 nutrients when developing a Score – including carbohydrates, protein, fat, fiber, vitamins, minerals and antioxidants. It accounts for how these nutrients influence health outcomes and how they relate to recommendations from the USDA dietary guidelines and Institute of Medicine Dietary Reference Intakes.

 

How the NuVal™ System Benefits You

The NuVal™ Nutritional Scoring System helps you cut through the clutter of nutrition information so you can make informed decisions about food quickly, easily and with confidence.
Should you buy the wheat rolls or the potato bread? Which salty snack is more nutritious for your family? These are the decisions that the NuVal™ System can help you make – in mere seconds – as you’re walking down the supermarket aisle.
A Different Approach to Nutrition
We realize other nutrition ranking systems are being promoted in the marketplace and we believe it is important for you to understand how the NuVal™ System differs.
It is truly independent. The team of recognized nutrition and medical experts that developed the ONQI™ algorithm behind the NuVal™ System was entirely funded by Yale-affiliated Griffin Hospital without support from manufacturers or other parties interested in promoting specific foods. Ownership and ongoing oversight of the algorithm remains in the hands of Griffin Hospital.

• It provides complete and easy-to-use nutritional guidance. The NuVal™ System summarizes the overall nutritional value of food into a single number. Our 1-100 scoring range enables consumers – at a glance – to see and compare the nutritional value of the foods they buy.
• It uses a robust scoring model. The NuVal™ System considers more than 30 different nutrients and nutrition factors – and their impact on health outcomes – to determine a food’s Score, so it gives a robust and fair account of a food’s true nutritional value.
• It applies to all products in a grocery store. Our goal is to score 100% of the 50,000+ products in the average grocery store – including private-label products. And because the NuVal™ System applies the same criteria to all foods and beverages, consumers are able to compare the nutritional value of products both within and across food categories.
• It links price and nutrition. For every product on the shelf, consumers can see and compare (side by side on the same tag) exactly what they’re paying for how much nutrition. This is a key benefit to consumers as the economy squeezes family budgets.

NuVal™ Scores in Stores

NuVal™ Scores will be displayed right at the point of purchase – on shelf tags, aisle signage and other communications. At a glance, you’ll be able to see and compare the nutritional value of products as part of your regular shopping routine.
Store managers and associates trained in the NuVal™ System will be available to answer questions and help you use NuVal™ Scores while you are shopping. There also will be a variety of informational materials about the NuVal™ System available in your local store.
Eventually, almost every product in our supermarket will have a NuVal™ Score. Scores will roll out by category (produce, protein, salty snacks, etc.), so if you don’t see NuVal™ Scores in your favorite aisle yet, know that they are coming soon.
Want To Learn More About NuVal™?
Click here to visit the Nuval™ Nutritional Scoring System website.
NOTE: The Nuval™ website will open in a new browser window. If you have a pop-up blocker installed in your web browser, you may want to turn it off. The Nuval™ website is not managed by Hy-Vee, Inc.

Original source from https://www.hy-vee.com/my-hy-vee/default.aspx

The Health Benefits of Pumpkin by Jessy Hamawi

When we think of Pumpkin, we think holidays, frost, long cold nights and the oncoming of winter. Pumpkin, however, is one of the most nutritious fruits available. Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin offer numerous health benefits.

Nutrients in Pumpkin

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

• Alpha-carotene
• Beta-carotene
• Fiber
• Vitamins C and E
• Potassium
• Magnesium
• Pantothenic acid

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are antioxidants found in pumpkin and are loaded in vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

Pumpkin is an excellent source of fiber; one-half cup serving contains 5 grams of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease, control blood sugar levels, promote healthy digestion, and plays a role in weight loss.

The vitamin C that is found in pumpkin boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer's disease and certain cancers.

The potassium found in pumpkin aids in balancing fluid levels in the body, promotes strong bones, is necessary for energy production, and helps to control blood pressure. Pumpkin is also rich in magnesium, which aids the body in hundreds of functions, including promoting a healthy immune system, contributing to bone strength, and normalizing heart function. 

Pumpkin Seeds

While the pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids.

How to Use Pumpkin

Fresh Pumpkins are typically only available during fall and early winter; however, canned pumpkin is just as nutritious as fresh. Fresh pumpkin or canned pumpkin puree can be used to make soups, muffins, breads, puddings, and smoothies. Pumpkin seeds can be eaten as a snack, used to top salads or added to sautéed vegetables. Pumpkin-seed oil can be used in cooking or as a salad dressing.

Tips for Using Pumpkins in the Kitchen

• Bigger pumpkins have tougher meat than smaller ones; that's why pumpkins used for pies tend to be smaller than the ones used for carving. But you can still cook and eat the meat of a carving pumpkin; it just won't be quite as soft.
•  If you don't like the taste of pumpkin, try adding a small amount of orange juice.
•  If you're planning on cooking rather than carving the pumpkin, you don't have to go to the trouble of scooping out the inside after you remove the top. You will have to remove the seeds, but after that you can just cut the entire pumpkin into pieces, remove the skin with a peeler, and boil the pieces in water for about 20 minutes. After the pieces have been boiled, drain the water and either mash the pieces by hand or puree them in a blender. 
• A whole pumpkin can be stored at room temperature for up to a month, or in the refrigerator for up to three months. 
• Besides the traditional pumpkin pie, pumpkin can be used to make pudding, custard, cookies, and of course pumpkin bread. But it's also great as soup, or as a side dish for the main course of a meal. 
• Sprinkle some oil and other flavorings on pumpkin seeds and roast them at 300° for about 30 minutes. However, most nutritional experts believe that roasting weakens a lot of the nutrients, so they recommend that the seeds be eaten raw. Whole seeds can be added to steamed vegetables, salads, cereals, as well as ground seeds can be added to burgers.

Next time you're carving a pumpkin and are tempted to just throw out the inside remember to save it, cook or bake it.

References:
Pratt, S. (2004). SuperFoods RX: Fourteen Foods That Will Change Your Life. New York: Harper Collins

Hidden Fat Content in Your Diet

Do you obsess over every calorie you consume, but do you worry about the fat content? Fat grams are just as important to consider as calories, and you may be surprised at which foods have a shockingly high fat content. It's probably no surprise that greasy cheeseburgers, French fries, and pizza are loaded with fat. But did you know that even certain vegetables and healthy fish can have a high fat content? Keep in mind that fat is an important part of a healthy diet and not all fats are bad. The fat content of a given meal should be evaluated just as closely as its calories.


Fat Content in Your Diet: How Much Fat Is Okay?
It's important to pay attention to how many fat grams you eat each day to make sure you're getting just the right amount of fat in your diet and no more. The AHA recommends that no more than 30 percent of your daily calories should come from fat. Based on the average daily total intake of 2,000 calories, this means we should eat less than 65 grams of fat each day.
There are two kinds of fats, commonly considered "good" and "bad" fats. Saturated and trans fats are bad, as they contribute to a number of health problems, like heart disease, diabetes, and obesity. Unsaturated fats can actually protect your body from some of these conditions. Still, that doesn't mean you can eat them without limit because too much of any fat, or of any food for that matter, can lead to weight gain.
When tracking the fat content of your meals, make sure that most of your fat intake is in the form of unsaturated fats, that less than 20 grams are coming from saturated fats, and that hardly any are from trans fat.
 
Fat in your Everyday Foods

Think of the foods that frequently make up your daily meals. Have you ever considered their fat content? Here are some commonly eaten foods:

• Average fast-food hamburger: 36 grams
• Average fast-food fish sandwich: 24 grams
• 10 French fries: 8 grams
• One ounce of potato chips: 10 grams
• One slice of cheese pizza: 8 grams
• Two ounces of bologna: 16 grams
• One hot dog: 14 grams
• Three slices of cooked bacon: 10 grams
• One ounce cheddar cheese: 8 grams
• One cup whole milk: 7 grams
• Two tablespoons of peanut butter: 14 grams
• One teaspoon of butter or margarine: 4 grams
• One serving of most breads, bagels, and cereals: about 1 gram

If some of those numbers don't look that bad to you, pay attention to the amounts and serving sizes of each of them. When was the last time you ate only one ounce of potato chips, just 10 fries, or a single slice of pizza? So think about the fat content before indulging.
 
Surprisingly High-Fat Foods
While the high fat content of certain foods is no surprise, you may not realize that many other foods are loaded with hidden fat:

• Movie theater popcorn (because of the way it's processed)
• Packaged meals with added sauces, butter, or oil
• Highly marbled red meats, including some cuts of beef and lamb
• Chicken and other poultry if the skin is eaten
• Salad dressings

Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats - frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients - because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.

Article written by the Club Fitness Nutritionist and Personal Trainer Jessy Hamawi

 

Healthy Low-fat Breakfast Quiche cupcakes!

Makes 12 servings

With a busy lifestyle, mornings can be rushed, and getting in a healthy and nutritious breakfast can be difficult. Whip up a batch of these low fat quiche cupcakes on Sunday evening, and you have an easy go-to breakfast for busy weekday mornings. They’re also really versatile – this version features spinach and mozzarella, but cooked broccoli and low-fat cheddar can easily be substituted or added!

Ingredients:

3/4 cup liquid egg substitute (or 3/4 cup egg whites)
1 package (10 ounces) frozen chopped spinach
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup diced red or green peppers
1/4 cup diced onions
A pinch of sea salt and pepper, your favorite dried herbs or spices, or a dash of hot sauce for flavoring

Directions:

Heat oven to 350F. Line a 12-cup muffin pan with foil baking cups and spray the cups lightly with cooking spray. Thaw and drain spinach, then squeeze out the excess liquid. Mix everything – spinach, egg substitute, cheese, peppers, onions, and whatever flavoring you like – in a bowl. Pour into the foil cups and bake for 20 minutes or until a knife inserted in the middle comes out clean.

A note on seasonings: you can go minimalist, with just a little salt and pepper. You can try a dash or two of hot sauce for more kick. Or, you can get savory with your favorite herbs and spices. (We like a bit of paprika and oregano.)

Wicked Puzzle and Free Ticket Giveaway!

Don't forget.... it is only one week from today till the free Wicked tickets drawing! Make sure to check out link below puzzle to see official rules! Also don't forget to zoom in on puzzle to make it a little easier! Enjoy! http://clubfitnessblog.blogspot.com/2011/08/win-free-tickets-to-wicked.html

What are Trans Fats??

Everywhere you look these days labels and commercials shout the absence of trans fats in our favorite foods. You ask yourself what are trans fat? Trans fats are made by a chemical process called partial hydrogenation where liquid vegetable oil is packed with hydrogen atoms and converted into a solid fat. Unlike saturated fats which occurs naturally in many foods, polyunsaturated fats, monounsaturated fats and trans fats are largely artificial and ideal fats for the food industry to work with because of its high melting point, its creamy, smooth texture and its reusability in deep-fat frying.

The food industry capitalizes on the unique characteristics of trans fats to serve a variety of purposes in many different foods. Partially hydrogenated fats, or trans fats, extend the shelf life of food. They also add a certain pleasing mouth-feel to all manner of processed foods. Think of buttery crackers, popcorn, crispy fries, fish sticks, creamy frosting and pastries; all these foods owe those qualities to trans fats. In the past, hydrogenated fats were seen as a healthier alternative to saturated fats: using stick margarine was deemed better for you than using butter, yet numerous studies now conclude the opposite.

Several prominent studies indicate that trans fats and hydrogenated oils induce many negative side effects, and due to their prevalence in a variety of food items these effects are magnified for persons with unhealthy diets. People with large quantities of trans fat and hydrogenated oils in their diets have been consistently shown to be at greater risk for heart disease, clogged arteries, high triglyceride levels in the blood, and high LDL (bad) cholesterol. Also some studies suggest diabetes and some types of cancer may be triggered by trans fats as well.

Food manufacturers tried to reduce or remove trans fats in time for the January 2006 labeling deadline, when trans fats had to be listed on nutrition facts labels. America's burger chain, Wendy's, was among the first of the big fast-food chains to change. New York City's Board of Health voted unanimously in December 2006 to ban trans fats in all its 24,000 restaurants, from high-end eateries to fast-food joints, becoming the first city in the United States to impose such a ban. Restaurants were banned from using most oils containing artificial trans fats by July 2007, and eliminate them from all its foods by July 2008. Currently, food manufacturers are required to state the number of grams of trans fats per serving. The new labeling requirement make identifying the amount of trans fat in foods easier for the consumer and eliminates the guess work that was once involved when adding trans fat in its various forms as partially hydrogenated or hydrogenated ingredients.

There are several steps you can take to avoid trans fats in your diet. Avoid fast food and commercial baked goods, as these often contain hidden trans fats, but most importantly, read food labels. The FDA requires packaged foods to disclose the amount of trans fats in food products. So how do you know how much is too much? The FDA recommends that a healthy adult consume no more than 10% of saturated fat and no more than 35% total fat intake of your total calorie intake. Look out for the words "shortening", "hydrogenated" and "partially hydrogenated oil", as these indicate hidden trans fats. Labels can say "0 grams of Trans Fat" even if partially hydrogenated fats are listed in the ingredients as long as a serving size contains less than 0.5g of trans fats. The catch is that all those fractions of a gram can add up if you eat more than a single serving. In an age where obesity related diseases are the greatest killers of the American public, it is vital that every person be knowledgeable of what they put into their body, to increase your knowledge about nutrition please visit www.eatright.org
 
Sources: American Dietetic Association. (2010). Retrieved on August 10, 2010 from http://www.eatright.org/public/
U.S National Institutes of Health. (2010). Retrieved on August 10, 2010 from http://www.nlm.nih.gov/medlineplus/dietaryfats.html

Article by the Club Fitness Nutritionist Jessy Hamawi

A Very Healthy Sesame Turkey Stir Fry with Cabbage and Green Beans

Craving something Asian yet healthy? This stir fry is easy to make and the leftovers are great for lunch the next day with a splash of mustard salad dressing.  Use any combination of your favorite veggies and substitute lean beef or chicken for the turkey.  Did you know that skinless turkey has less fat and twice the iron as the skinless chicken breast? 

Sesame Turkey Stir Fry with Cabbage and Green Beans

Serving Size  : 4   

3 cups  Green Beans, cut into 1″ pieces

1 tablespoon   extra virgin olive oil
1 cup  yellow onion, chopped
1   Red Bell Pepper, diced
1/2  cup  carrots, sliced

¼ cup celery, sliced

¼ cup frozen broccoli

¼ cup snow peas

1  tablespoon    unrefined sesame oil
2  tablespoons  garlic clove, chopped
2  tablespoons  fresh ginger peeled and minced
3/4  cup   chicken broth
2  tablespoons Shoyu or Tamari Soy Sauce
1 pound  boneless turkey breast, cut into 1/2″ X 1″ strips
2  cups  Green Cabbage, sliced as thin as possible
  

 Garnish:
 2 tablespoons   green onion chopped
 1 tablespoon    fresh cilantro chopped
 1 tablespoon    toasted sesame seeds

Directions

1.     Cook beans for in boiling water for 2 minutes or until bright green, but still firm.  Plunge in cold water to stop the cooking and drain again and set aside.

2.     Heat oil in large saute pan over medium high heat.  Add onion, pepper and carrot and cook stirring frequently for 5 minutes or until vegetables are tender.  Transfer to a bowl and cover with towel to retain heat.

3.     Add sesame oil to pan over medium high heat. Add garlic and ginger and cook, stirring constantly for 30 seconds.  Add 1/4 cup of broth, soy sauce and turkey to pan and cook, stirring constantly for 4 minutes or until turkey is no longer pink. 

4.     Add remaining 1/2 cup of broth and bring to a boil.  Add onions, cabbage and green beans, cover and simmer 3 minutes or until vegetables are just cooked.  Divide on to plates and garnish with onion, cilantro and sesame seeds.  Serve immediately.

*It is easier to slice turkey thinly if you place it in the freezer for about 30 minutes first. Remember if you like certain veggies I did not include, feel free to add them to this recipe. I personally prefer it without rice, just remember to substitute white rice with whole grain

Healthy Black Bean Chili Recipe

Black Bean Chili

With the weather cooling down, what other way to warm up other than a bowl of warm, healthy, and nutritious black bean chili for lunch or dinner. 

Ingredients

• 1 onion (8 oz.), peeled and chopped
• 2 teaspoons minced garlic
• 2 teaspoons olive oil
• 3 cans (14 1/2 oz. each) black beans, well rinsed and drained
• 1 can (14 1/2 oz.) crushed tomatoes
• 1 1/2 teaspoons ground cumin
• 1/4 cup chopped fresh cilantro
• 1 tablespoon canned chipotle chili purée*
• 1 tablespoon rice vinegar
• 1/4 cup reduced-fat sour cream (optional)
• Salt to taste
• Tomato salsa (optional)

Preparation

• In a 3 to 4-quart pan over medium-high heat, cook onion and garlic in olive oil, stirring often until the onion is limp and starting to brown, 6 to 8 minutes.
• Add beans, tomatoes and their juice, cumin, and 1/2 cup water; bring to a boil, then reduce heat and simmer, stirring occasionally, to blend flavors for about 15 minutes.
• Stir in cilantro, chipotle purée, and rice vinegar. Add salt to taste. Spoon chili equally into four bowls and top each with 1 teaspoon sour cream and, if desired, with tomato salsa to taste.

*To make the chipotle purée, whirl a 7-ounce can of chipotle chilies, including the adobo sauce, in a blender or food processor until smooth. This can be stored  in the refrigerator up to 1 week or in the freezer for several months.

Nutritional Information

Amount per serving; 1 serving= 6 oz

Calories: 265, Calories from fat: 21%, Protein: 14g, Fat: 6.2g, Saturated fat: 1.5g, Carbohydrate: 40g, Fiber: 10g, Sodium: 709mg, Cholesterol: 5mg

The Joy of Aging Well and Eating Healthy!

For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a stronger immune system, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced.
The body, the mind and the soul
Remember you are what you eat. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you'll feel simply marvelous inside and out.

• Live longer and stronger - Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia.
• Sharpen the mind - Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer's disease.
• Feel better - Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It's all connected-when your body feels good, you feel happier inside and out.

How many calories do seniors need? The National Institute of Aging recommends the following:
A woman over 50 who is:
-Not physically active needs about 1600 calories a day
-Somewhat physically active needs about 1800 calories a day
-Very active needs about 2000 calories a day
A man over 50 who is:
-Not physically active needs about 2000 calories a day
 -Somewhat physically active needs about 2200-2400 calories a day

-Very active needs about 2400-2800 calories a day
Remember that balanced nutrition is more than calorie counting. Read on for more tips on creating a nutritious lifestyle.

Tips for wholesome eating
Here's how to get in the habit of eating well.

• Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the "low sodium" label and season meals with a few grains of course sea salt instead of cooking with salt.
• Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling "bad" LDL cholesterol levels and raising "good" HDL cholesterol levels.
• Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, whole-grains, and beans.
• Cook smart. Forget boiling--The best way to prepare veggies is by steaming or sauteing in olive oil-it preserves nutrients.
• Five colors. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomato, zucchini, squach).

Creating a well-balanced diet
Thinking of trading a tired eating regime for a nutrient-dense menu? Good for you! It's easy and delicious.
Avoid skipping meals - This causes your metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day.

Breakfast - Select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.
Lunch - Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a salad with roasted peppers and mozzarella cheese.
Dinner - End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Go for sweet potatoes instead of white potatoes and grilled meat instead of fried.
Snacks - It's recommended to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.
Staying on track
Healthy eaters have their personal rules for keeping with the program. Here are some to keep in mind.

• Ask for help for your health's sake. Know when you need a hand to make shopping, cooking, and meal planning assistance.
• Variety, variety, variety! Try eating and cooking something new as soon as boredom strikes.
• Make every meal "do-able." Healthy eating doesn't need to be a big production. Keep it simple and you'll stick with it. Stocking the pantry and fridge with wholesome choices will make "do-able" even easier.
• Set the mealtime mood. Set the table, light candles, play music, or eat outside or by a window when possible.
• Break habits. If you eat watching TV, try eating while reading. If you eat at the counter, curl up to a movie and a slice of veggie pizza.

 Article by Club Fitness Nutritionist Jessy Hamawi

Grocery Shopping Mistakes!

August 10, 2011 by Peoria Club Fitness Nutritionist Jessy Hamawi

 Imagine yourself walking around in your favorite supermarket. What do you see? You stroll through the candy aisle or down past the cupcakes. You might even see the words, “Fat Free.” The funny thing is, this is completely true but totally misleading. These products might be completely fat free because they are loaded with empty calories. They are 100 percent sugar and processed carbs: exactly what you should avoid if you want a lean physique.

Grocery stores and food companies are hoping you will see words like Fat Free, Juice Drink, Chocolate Drink, Real, Flavored, or Lightly and think they are healthy or that it is ok to eat. Never be fooled by misleading labels. If a product says fat free, it is most likely loaded with sugar or some chemical to imitate sugar, or sodium to make it taste better.

Always read the ingredients. If a product has 17 ingredients and it is something basic, don’t buy it. The more ingredients something has, the unhealthier it likely is.

Be sure to avoid anything that reads “Juice Drink” or “Juice Cocktail.” Those words are code for sugar drink.  They are tricking you by adding sugary juices to get you hooked. Look for juices that are single-fruit juices or avoid them. Your best bet is drinking water and NOT drinking your calories.
If a package claims the food it contains is “Real” think twice before buying. If chicken nuggets contain 17 ingredients, it’s not real. Also, look out for the word “flavored.”  Strawberry flavored or cheese flavored usually means fruitless or cheeseless.

The FDA allows food companies to claim their product has zero trans fats if there is less than .50 grams per serving. It may seem insignificant, but .49 grams can add up fast. Look out for words like “partially hydrogenated” and “shortening.”  You will most likely find these ingredients especially in the snack aisle with popcorn, chips, and cheese curls. But then again, you should even be in the snack aisle.
Another word to look out for is maltodextrin. This is a fat substitute but again is loaded with carbs and sugar. “Lightly” is another trouble word. This word gets tossed around like a frisbee at the beach. What “Lightly” really means is 15 grams of sugar from 4 different sources.

Like I said before, don’t let the food company’s trick you. The next time you go to the food store, take some time to read some labels. If you find you have been tricked, choose a healthier product. It is the small things that make the biggest difference.

Remember, you are what you eat!

As temperature gets colder, our appetite increases

January 23, 2011 by Club Fitness Nutritionist, Jessy Hamawi

As temperature gets colder, experts say our appetite increases – and so can our waistline.

Studies have indicated that we tend to eat more during the winter months, with the average person gaining at least one to two pounds – and those who are already overweight likely to gain a lot more. People who are affected with this tend to have lower blood levels of serotonin – not surprisingly, those carbohydrate-rich foods give us a serotonin rush, so for many people winter food cravings are a way of self-medicating – as the days get shorter the need for these ‘carbo-rich comfort foods’ increases.WHAT TO DO?

While cold winter weather may be encouraging us to eat more, experts say we don’t have to lose control of our appetite in the process. Here are 5 ways to get some winter comfort without packing on the extra pounds.

But what is about falling temperatures that urges us to eat more?

One reason is that food performs the simplest of winter functions: It helps keep us warm.

“Simply put, when outdoor temperatures drop, your body temperature drops and that is what actually sets up a longing for foods that will warm you quickly,” says Kristin Herlocker MS, RD, a nutrition expert with Diabetes Centers of America in Houston, Texas. In short she says shivering triggers a self preservation mode that sends our body a message to heat up fast! And while technically, any food – including fruits and vegetables – will boost our metabolism and help create the extra heat we crave, for most folks it’s the traditional “comfort” foods that come to mind when it’s cold.

While for some it’s the falling temperatures that set their appetite in motion, for others it’s the decrease in sunlight that increases the need to feed. The reason is a brain chemical dysfunction known as SAD or seasonal affective disorder – a type of depression that occurs in a response to a lack of sunlight. So what’s the link to an increased appetite? Moreover, experts say that the early winter sunsets combined with the cold weather means many folks simply stay indoors more this time of year – and that often means we feel isolated and, usually more hungry.

Winter often provides lots of excuses for moving less. Not only does it contain shorter days, it cuts our outdoor time by several hours –- in many locations the temperatures, as well as other weather related factors like snow and ice, make our chosen fitness activities, like walking or running, more difficult. Since exercise helps increase serotonin levels, the lack of activity can have a direct influence on how much we eat.

If we’re eating more and working out less, there’s no place for our weight to go but up!

1. The colder the temperatures the more you need to snack . But if you make it a high protein, high fiber snack you’ll rev up your body’s heat mechanism quickly and remain warmer longer. And that means you’ll not only burn more calories, you’ll also have a less of a drive to eat more often.

2. Create Low Cal Comfort Foods – If you know that nothing take the chill off your bones like comfort food, look for ways to cut the calories and still get that warm and cozy feeling. Try a bowl of vegetable soup instead of a high fat chicken noodle, make your cocoa with non fat milk, try Mac & Cheese with no-fat cheese – be creative in finding ways to make feel-good food less fattening.

3. See The Light – Get in the SUN! Even an hour of direct sunlight a day can help elevate your disposition. Or if you definitely find yourself more hungry on dark, gloomy days talk to your doctor about light therapy.. It’s a way of using artificial light to increase serotonin levels – and reduce your appetite.

4. Exercise Your Daily Life – If you can’t go outside to do your regular workouts, find a studio that has an indoor area – or even if the weather keeps you from getting to the gym – put more activity into your daily living. Take the stairs instead of the elevator, march in place while you’re sorting the laundry or doing the dishes, or clean out the closet/basement/garage instead of curling up with your favorite DVD movies every night. The more you move the warmer you will feel and the less hungry you will be.

Club Fitness Has a New Nutritionist, Jessy Hamawi!!

Please click on the link below to view our announcement and read about Jessy's experience!

http://myemail.constantcontact.com/Club-Fitness-is-proud-to-introduce-Jessie-Hamawi-.html?soid=1107062676316&aid=OACHRJlUoBo

The Six Components of Nutrition

A complete diet must contain all of the nutrients in order to avoid deficiencies that will weaken the immune system. 1. Carbohydrates

Carbohydrates are essential for providing energy in the body and can be divided into three subcategories: monosaccharides, disaccharides and polysaccharides. Monosaccharides and disaccharides are simple sugars that can be found in juices, soda and cookies. Polysaccharides are complex carbs which are found in starchy vegetables, pasta and bread, and contain dietary fiber. The USDA recommends that at least 45 to 55 percent of your calories come from carbohydrates, but less than 10 percent should be from simple sugars.

2. Protein

Protein once ingested carries oxygen in the blood, produces enzymes, allows muscle contractions and acts as connective tissue. Animal sources include: meat, fish and poultry. Plants sources of protein include: beans, starchy vegetables and grains. The USDA recommends protein be between 10 and 35 percent of your diet.

3. Fats:

Fats are an essential part of your everyday diet and are needed for the protection of vital organs and energy production. The two forms of fat are triglycerides, stored in fat cells, and cholesterol which is produced by the body but also found in meat and eggs. The USDA recommends that you consume no more than 300 mg of cholesterol per day. The Dietary Reference Intake states that a person should limit his consumption of saturated fats to no more than 10 percent of total calories.

4. Vitamins:

The two major classes of vitamins are: fat-soluble vitamins and water-soluble vitamins. The fat soluble vitamins -- A, D, E and K -- are needed in small amounts, can be stored in the liver and can be found in vegetables, grains and meats. Vitamins B and C are water-soluble and are not stored in larger quantities. They can be found in citrus, dairy and meats.

5. Minerals:

Minerals aid in bone growth, enzyme balance and nervous system functioning. The most common minerals in your body are calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Calcium, often under-consumed, can be found in milk, vegetables and nuts. Iron is another mineral often overlooked, especially in women and children. Good sources of iron include red meat, eggs, spinach and prune juice.

6. Water:

For adequate hydration, the USDA guidelines recommend total water intakes of 2.0 l per day for adult females and 2.5 L per day for adult males. About 80 percent of our daily water requirement comes from the beverages we drink and the remaining 20 percent comes from food such as fruits and vegetables.

Article written by the Club Fitness Nutritionist, Jessy Hamawi!

How to Pick the Best Organic Foods!

You’ve made the decision to eat organic foods – GREAT! Now what? It’s time to learn how to choose the best organic foods. This means sorting through the organic foods at your grocery store and farmer’s market, and learning what all the labels on your fruits and vegetables really mean.

Just like with any other lifestyle change, having a game plan and knowing the rules of the game will make it easier for you to stick to your commitment. In this case, being prepared to shop will set you up for a healthy diet and long-term weight loss success.

First, locate organic grocery stores, farmer’s markets, and restaurants in your area (Our Organic Network locator makes it easy to find these resources instantly by punching in your zip code. Once you know where you’re headed, take a look at these tried and true tips for choosing the best organic produce, meat, fish and dairy at your grocery store and local farmer’s market:

1. Know the hierarchy of organic produce.

Some fruits and vegetables have been proven to absorb more pesticide residue than others. The “dirty dozen” (i.e. the fruits and vegetables with the highest concentration of harmful chemicals) are: non-organic peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and pears. Therefore, these are the fruits and vegetables you should always buy organic – to avoid contamination.

2. Read and understand labels.

You want to choose fruits, vegetables and dairy products that are labeled “organic.” Be careful though! An “organic” label does not necessarily mean 100% organic and a “natural” label doesn’t necessarily mean “organic.” Know the difference between these labels:

When a food is listed as “natural,” it typically means the food is preservative free and minimally processed. However, it does NOT ensure the food is organic. Despite calls from the industry to regulate, no current federal rules legislate what constitutes a natural product. This has led to the sale of products with questionable “natural” credentials. Therefore, you must always look at the ingredients to see if they are natural. The bottom line: There is no certification backing natural food labels.

Organic labels, on the other hand, require certification by the USDA. This means that ONLY foods labeled “organic” have been certified by an independent agency to meet USDA organic standards. These foods are required to contain at least 95% organic ingredients, by weight or fluid volume, excluding water and salt. You should always look for the “organic” symbol on certified organic foods.

• Foods labeled “100% organic” contain ONLY organic ingredients and organically produced materials, and always list the certifying agency.
• Any food that contains less than 70% organic ingredients is allowed to list those organic ingredients on its ingredients list, but it CANNOT bear an “organic” label on the front of its packaging.
• Foods labeled as “transitional” are going through a three-year conversion process of being produced to meet USDA organic standards. If it comes down to choosing between a conventional apple or a “transitional” one, go for the transitional one.

3. Know what’s in season.

When you buy organic produce in season, it’s more likely to cost less because it’s locally grown produce, which travels a shorter distance en route to the farmer’s market or grocery store.

4. Know where to go for more selection.

You are more likely to find a wider variety of organic produce, meat and dairy products at specialty stores and health food stores.

5. Get to know the farmers.

Buying from your local farmer’s market is an excellent way to get local produce, but you can’t always ensure that the produce is organic. When in doubt, ask the farmer. When you shop at the grocery store, you are far removed from the source of your foods – not so at the farmer’s market! A lot of farmers implement organic production standards, but have just not gone through the USDA certification process. (Here is a list of important questions that you can ask the farmers.)

In short, buy foods labeled “organic” and that are in season. When in doubt, ask questions!

Original source: Organic Liaison

__

Additional Resources:

• Download the Environmental Working Group’s Guide to the “Dirty Dozen” here. You can download it in PDF form or as an iPhone app!
• Learn more about produce labels and how reliable their claims from the Natural Resources Defense Council.
• Read about in-season fruits and vegetables.
• Check out the Organic Consumers Association Buying Guide to find businesses that sell organic produce and products.