Navigating the Supermarket

With thousands of food choices out there and numerous name brands to choose from, how do we go about choosing the right foods to provide proper nutrition? Here are some smart shopping solutions for navigating the supermarket and making the most of your grocery shopping experience.

1.    First and foremost, plan ahead. Write down or at least have an idea of the meals you plan to eat for the week. Keep in mind how much time you have for cooking and food prep. If you only have one or two days to cook, prepare meal options for the entire week and/or stock up on some healthy convenience foods.

2.    Organize the list to match the layout of your favorite grocery store. It is too easy to become tempted by the thousands of processed junk food items, strategically placed to tease you as you walk down aisle after aisle. To avoid this, only go down the aisles that contain items on your grocery list. I rarely venture down the cookie or chip aisle because even the low-fat or low-sugar varieties are not on par with my goal to lean out. Those items are still loaded with artificial fillers and preservatives. I like to compare food to gasoline for a car. Food may be food and gas may be gas, but there is such thing as "bad" gas. With "bad" gas your car will still run (we hope) but it will likely kick and sputter and could ruin your car in the long run. Poor food choices can do the same to our bodies, so choose clean, unprocessedfoods.

3.   Learn to read labels. Manufacturers of food products are required to list all the ingredients of most products available to us. The first ingredient listed will usually be the largest amount of any of the other ingredients. The second item will be the second most abundant, and the last item will be the least amount of all the ingredients in that particular product. Try to avoid products that contain the following items when listed in the first few of the ingredients list. Large amounts of any of these ingredients will certainly stall any progress to maintain a healthy and fit lifestyle. I personally try and avoid all products with any of these ingredients, with the exception of sodium, which if you train intensely, is necessary to replenish and can even help you grow.

        High fructose corn syrup

        Lard Shortening (any kind)

        Oil (any kind)

        Sugar

        Artificial ingredients (coloring, flavoring, etc.)

        Sodium (salt)

        Preservatives

        Butter

        Cheese

        Any ingredient that is partially hydrogenated

        Any other high fat or high sugar ingredients.

4.         Know what to shop for in each section of your supermarket.

a.     Produce – Since produce does not last very long, buy only the amount you will eat for a few days. Raw vegetables, such as broccoli and cauliflower are great snacks when boredom sets in and your feel like noshing. Also, freeze fruits like blueberries for when you need a quick little snack fix. However, try not to munch on fruits all day. Many are loaded with natural sugars and we want to control our glucose levels so that we do not experience spikes in blood sugar that lead to overeating and a sluggish metabolism. A small apple in the early afternoon can be a great pick me up, full of fiber, that will not derail your efforts.

b.     Meat, Fish, Poultry & Eggs - Stock up on sources of high quality protein. Choose the leanest cuts of red meat possible, such as top sirloin and top round. Boneless, skinless chicken and turkey breasts are excellent options. White meat fish, such as halibut and tilapia are certainly low calorie but high in protein. Also, do not forget the eggs. Avoid eating too many yolks, because they contain high fat and cholesterol. Instead, separate the yolk from the egg white, discarding the yolk, or use a fat free egg substitute. Eggs are one of the cheapest choices for a high quality protein.

c.      Milk, Cheese & Yogurt – It is certainly important to take in calcium each day; however, too many dairy products can really hinder body fat reduction. Many of today’s dairy products are so laden with hormones and antibiotics that they are no longer the "cleanest" choice. Many contain high amounts of saturated fat and are loaded with sugar. Look for varieties low in fat AND sugar, and limit your intake. Some manufacturers now make yogurt with as little as 3 grams of sugar, as opposed to the estimated 23 grams in most regular brands. Also, fat-free milk does not necessarily mean that it is a good choice. Check the sugar on these labels as well. It might surprise you to learn that one 8 oz. glass of fat-free milk has 12 grams of sugar. I have found one brand of fat-free milk with only 3 grams, so read the labels. I prefer to get my calcium by consuming leafy green vegetables and broccoli, as well as by taking a multi-vitamin. Just be sure not to skimp on getting your calcium for the day, especially if you weight train. Calcium helps build and maintain healthy bones beneath that fantastic muscle we work so hard to build.

d.     Frozen Foods – The frozen food aisle is a great place for convenience items. Although there is an abundance of frozen, pre-packaged meals, these are not the convenience items you should stock up on. Many of these convenience meals are loaded with artificial preservatives and tons of sodium. Remember the bad gas analogy? Sure, some items are low in fat and calories, but the way our bodies process these foods, is not the same as unprocessed, more natural foods. If the item had a laundry list of unidentifiable ingredients, chances are it should stay in the freezer. Instead, look for convenience items such as frozen vegetables, pre-chopped onions and peppers for cooking and even sugar-free/fat-free frozen popsicles.

e.  Bread, Cereal, Pasta & Rice – Despite past emphasis on low carb diets, eating "good" carbohydrates is an essential part of a healthy meal plan for both fat reduction and muscle gain. Choose unprocessed varieties of these foods, such as natural rolled oats, brown rice, whole wheat pasta and breads. Try and get an equal amount of carbohydrates from vegetable and grains each day. Carbs work in conjunction with protein to, in a sense; sweep the protein into the muscles. Avoiding bad carbs, such as white flour and sugar is smart, but avoiding good carbs will do little to promote lasting fat loss and will only hinder brain function.

f.       Legumes, Lentils & Nuts – There are quite a variety of lentils and legumes, both dry and canned. Pinto beans, kidney beans or black beans provide fiber, folate and protein. Nuts and all natural peanut butter, where the ingredients list just peanuts and salt (no added oil), contain monounsaturated fats (healthy fats), vitamin E, selenium and protein.

g.   Canned foods – Canned vegetables, provided that there are few preservatives added, including sodium, can be great convenience items to have on hand. They are very similar to the fresh options and sometimes contain more nutrients because their fresh counterparts tend to deteriorate quickly, losing nutrients.

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

Advice about Calorie Counting

Dear Jessy,

I currently have been working outwith a trainer consistently. My workouts have been intense, combining heavy weights and shorter rest periods. I have seen results, but it is happening slowly as with anything that is worthwhile. My question to you is about dietand nutrition. I have asked people time and time again whether I should be concerned with counting calories or just making sure that I am getting the appropriate macronutrients in every meal. I wanted to get a final answer on this, so any help or advice on this would be appreciated. Currently I am 136 pounds and about 25% body fat which is still high. I would like to see that number come down to about 17, so I know I have my work cut out for me

Thanks,

Jill

Dear Jill,

By now you probably know that it takes a deficit of 3500 calories to lose one pound of body fat. It is certainly not an exact science but one rule of thumb that I follow is to multiply my ideal weight (allowing for muscle growth, which weighs more than fat) by 10 to get the number of calories my body needs just to survive on a daily basis.

So, for me, at 5'6", I feel that my ideal weight is around 120. This puts me at 1200 calories. Next you have to figure in the amount of calories needed to fuel your daily activities.

If you have a sedentary lifestyle, sitting at a desk all day, no exercise, you would likely add about 300 calories to come up with your daily total. This would put me at 1500 to keep me from gaining weight with such little activity in my life.

If you are moderately to very active, add between 500 - 800 calories. This would put my daily total between 1700 - 1900 calories. You may need to play with these numbers over time to find your true caloric needs, because all of our metabolisms are different, some slow, some moderate and some quick.

Once you've established your caloric needs, divide that number by 5 or 6, depending on the number of meals you have throughout the day. Smaller, more frequent meals will boost your metabolism and give you quicker results than the usual 3 meals a day that we are all accustomed to.

For example, as of today I am lifting heavier and harder than usual. I have decided to follow a meal plan for 1900 calories, which divided by 6 meals, puts me at 300 calories per meal. I then keep the ratio of macronutrients to about 50% protein, 30% carbohydrates and 20% fat.

I am not typically concerned with keeping this exact. I just try to keep my protein at enough grams to promote muscle growth, so about 1 - 1.5 grams of protein per pound of body weight, so 110 - 160.

I keep my carbs just below those numbers and only incorporate good fats into my diet, remembering that too much fat, good or bad, will ultimately make you fat. However, some fat is necessary to maintain hormones and keep our metabolism running. I typically cut out carbsother than vegetables for my last meal of the day.

This is the formula I follow throughout the year. As competitions and photo shoots approach, that’s a different story. Bottom line, it is all about finding a balance. Too many calories and you will likely gain fat. Too few calories and your metabolism will slow down, kick into preservation mode and once again, likely gain fat. Your body will store anything you eat to protect its organs and keep from starving. Find a balance by paying attention to the numbers if you really want to make a difference in your physique. It is amazing how much eating and/or starving ourselves we tend to do, without even realizing it.

Chicken Noodle Crockpot Recipe

Coming home to a cold, dark house during winter isn’t exactly fun, but having a hot meal waiting for you will certainly help take the edge off. That’s the appeal of owning a slow cooker—a $40 kitchen tool that makes culinary geniuses out of people who can’t even fry an egg. Add your choice of meat and vegetables before you leave for work, cover with your choice of liquid, press “on,” and disappear for 8 hours. When you return home later that evening, a pot filled with tender, flavorful, ready-to-eat meal will be waiting for you.

A crockpot chicken noodle soup, with chicken, onions, carrots, celery, and noodles.

Ingredients:

    2 1/2 to 3 1/2 pounds chicken pieces

    4 cups water

    4 cups chicken broth

    1 teaspoon seasoned salt

    1/4 teaspoon pepper

    1 leek or small onion chopped

    1 carrot, chopped

    2 stalks celery, chopped

    1/4 cup parsley, chopped

    1/2 teaspoon dried marjoram or basil

    1 bay leaf

    6 ounces noodles

Preparation:

1.       Place all ingredients except noodles in the Crock Pot.

2.       Cover and cook on low for 5 to 6 hours. Remove chicken and bay leaf from pot; take meat from bones, dice, and return to broth, and add the noodles.

3.       Cook another hour or until noodles are done (about 1/2 hour on high). Or, cook the noodles separately and add them just before serving.

Healthy Ground Meatballs with Tomato Sauce Recipe

Need a healthy meal that the whole family will enjoy? Nothing like knowing you have fed your family well and seeing the appreciation on their faces after tasting how good these are.

Ingredients:

8 tomatoes

1 large red onion

fresh basil

1 handful grated Parmesan

1 tsp paprika

1tsp cumin

4 tsp garlic salt

2 tsp pepper

Extra virgin olive oil

2 tbsp honey

1 cup chicken broth

lots of garlic (depending how much garlic you like)

2 tbsp sour cream

1lbs of ground turkey or extra lean beef 

Directions:

1.        Use a garlic press and mix it well into the ground lean beef.

2.       Add about 4 tsp of garlic salt and 2 tsp of pepper.

3.       Make small balls out of the ground meat – you will have around 12-18 depending on size.

4.       Preheat a non-stick frying pan on a medium heat and add about 2tblsp of olive oil. Saute the meatballs in batches until they turn brown and are cooked inside*. I always covered the frying pan with a lid just for a few minutes.

5.       Once done, cover them and set aside.

6.       Chop the onion along with about 8 small garlic cloves

7.       Preheat a medium size sauce pan over medium heat, add about 2 tbsp of olive oil and saute the onion until lightly browned. Add the cumin, paprika and thinly chopped garlic and saute for another 2 minutes.

8.       Add the chopped tomatoes into the sauce pan and mix it well with the onions.

9.       Add 1 cup of chicken broth into the pot with the tomatoes

10.   Add about 2 tbsp of honey. Cook the tomatoes until they get completely soft and turn into a sauce.

11.   Grade about a handful of the parmesan cheese and add it to the pot.

12.   Add 2 tbsp of sour cream and the fresh basil.

Enjoy!

Club Fitness Toys for Tots and Drive for Miracles

Club Fitness is all about the children this holiday season! We have 2 great charities that we are participating in and excepting donations for. Lets make this a wonderful holiday season for our local children!

The first is Toys for Tots. Bring in a new unwrapped toy and drop it in the gift wrapped box located next to the office door and you can be entered into a drawing to win a free month added onto your existing contract!

The second charity is The Drive for Miracles Radiothon benefiting the OSF Children's Hospital! The radiothon will be held on December 8th, 9th, and 10th . Our Social Media Director Shannon Toft will be volunteering and answering phones during the telethon in the lobby of the new Saint Francis Children's hospital wing! The Collection canister for this charity is located in front of the changing rooms and looks like a parking meter.

Thanksgiving Day Trim down

The average Thanksgiving dinner contains at least 3,000 calories, so here are six 500-calorie workouts so you can enjoy every bite guilt-free, for the most part! Remember calorie output does vary depending on person's size and weight, level of fitness and weight of dumbbells used in weight-lifting exercises.

TURKEY WORKOUT

Get your chest , arms and shoulders in shape.

Push-up 2 sets of 10

Incline Fly 2 sets of 20 reps

Lie on an incline bench with legs parted and feet firmly on the floor. Hold a dumbbell in each hand (use a challenging but liftable weight), arms extended above your chest and elbows slightly bent. Slowly lower the dumbbells out and away from each other until they are at chest level. Raise to starting position.

Military Press 4 sets of 12 reps

Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled into your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to starting position

Dumbbell Front Raise 4 sets of 12 reps

Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to starting position.

Cardio: 30 minutes on the elliptical

MASHED POTATOES WORKOUT

Keep your rear tight by working your glutes and upper legs.

Walking Lunge 3 sets of 20 steps

Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side. For a more advanced workout, add in dumbbell lifts.

Wall Sit 2 sets of 20 reps

Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position while keeping your abs contracted.

Squats 2 sets of 20 reps

Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

Hip Adductor Machine 3 sets of 10 to 12 reps

Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your body, and slowly return to start for one rep.

Side Lying Single Leg Hip Abduction 2 sets of 12-15 reps

Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot.  Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

Cardio: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running

CRANBERRY JELLY WORKOUT

Fight off cranberry jelly belly with extra abdominal exercises.

Sit-Up Medicine- Ball Throw With Partner 2 sets of 10 reps

Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead, and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his or her head.

If you do not have a partner, you can mimic this exercise by lying down on a declined sit-up bench. Perform the same exercise, but do not throw the ball.

Crunches 3 sets of 10 reps

Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands, and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower your torso back down.

Elbow Plank 3 sets

Lie on your stomach in a push-up position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.

Side Trunk Raise on Hyperextension Bench3 sets of 12 reps on both sides

Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, and rest the other on your hip or behind your head. Slowly exhale, contract your oblique muscles, and lower your free arm toward the floor. Keep your neck straight, and avoid twisting your upper body. Inhale as you return to starting position. Alternate sides between each set.

Cable Wood Chop 2 sets of 10 reps

Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across the body. Grab the cable with both hands. Your left hand should be on top, and the right hand should be on the bottom. Keep your arms straight, and pull the cable down toward the outside of the left leg. Switch sides and repeat.

Cardio: 30 minutes on a stationary bike

STUFFING WORKOUT

Don't let stuffing come "back" to haunt you. Work out your upper and lower back with these moves.

Pull-Up and Bent-Arm Hang As many as possible, up to 3 sets of 10 to 12 reps

Beginner: Have someone lift you so that your chin is level with the pull-up bar. Grip the bar with your hands shoulder-width apart, palms facing away from you, elbows bent. Hold yourself in this position for as long as possible, keeping your chin level with the bar.

Advanced: Hang on the pull-up bar with your hands shoulder-width apart, palms facing away from you, elbows straight but not locked. Slowly pull yourself up until your chin passes the bar, then lower to starting position.

Lat Pulldown Machine 4 sets of 6 to 10 reps

You may sit or stand for this one. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.

Bent Dumbbell Row 4 sets of 12 reps

Grab a dumbbell in one hand, and put the opposite knee and hand on a bench. The torso should be parallel to the ground. Start with your arm straight by your side, and pull the dumbbell up to the side of your chest (near the armpit), keeping your arm close to your body. Lower the weight back to starting position.

Lower-Back Extension Machine 3 sets of 10 to 12 reps

Adjust the seat so that the axis is in line with your hips. Start the exercise by slowly pushing back until your spine is naturally erect. Maintain tension as you return to starting position.

Cardio: 30 minutes on a stair machine

GREEN BEAN CASSEROLE WORKOUT

Seated Alternating Dumbbell Curls 3 sets of 5 to 6 reps

Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so that you finish with your palm up. Squeeze your bicep for one second before lowering. Repeat on the left side. That's one rep.

Standing Tricep Pushdown 3 sets of 10 reps

Stand with your feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging at about chest level. Grab on with both hands, keeping your elbows pinned to your sides. Push your hands toward the floor, fully extending your arms in front of your body to touch the top of your legs. Hold for a second, then reverse movement and return to starting position.

Straight Bar Preacher Curl 3 sets of 10 reps

Grab a straight bar and add barbells that are appropriate to your fitness level. Sit down on a preacher bench (a bench that has a slanted pad that sits in front of your chest and a padded seat). Rest your upper arms on the slanted pad and curl the bar down for four seconds then pull it back up in three seconds.

Bench Dips 2 to 3 sets of 10 reps

Position your hands shoulder-width apart behind you on the edge of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to starting position.

Cardio: Elliptical machine for 30 minutes

SLICE OF PUMPKIN PIE WORKOUT

Get cut like pie with these all-over body moves.

Burpees 10 reps

Start in a squat position with your hands on the floor in front of you. Kick your feet back to a push-up position and do one full push-up. Immediately bring your feet back to the squat position. Jump up on your toes with your arms overhead. That's one rep.

Alternating Box Push-Off With Shoulder Press 2 sets of 20 reps

Place your left foot on a 12-inch plyometrics box with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing the dumbbells overhead as you jump, and land with feet reversed.

Medicine-Ball Wood Chops 2 sets of 10 reps each side

Start with your feet more than hip-width apart. Hold a medicine ball by your right hip with both hands. Turn your torso to the left, and lift the ball above your head on the left. Move the ball from high to low across your body and end on the right side, as if you were chopping wood. Do 10 on one side, then switch.

Kettlebell or Dumbbell Swings 3 sets of 10 reps

Starting in a wide leg squat, hold the kettlebell with both hands and lower it so it nearly touches the floor. Swing the kettlebell up, keeping the upper back and abdominals tight, and straighten your legs as the kettlebell rises. Swing upward to around the height of the shoulders. Keep the glutes and abdominals squeezed tight at the top of the movement. Slowly lower back down into a wide squat and repeat.

Standing Calf Raise Machine 3 sets of 10 to 12 reps

Stand on the foot plate with your shoulders squared. Slowly rise up onto your toes and pause briefly, then lower your heels until fully extended. To work your calves one at a time, simply cross one leg over the other.

Cardio: 10 minutes on a bike, 10 minutes on an elliptical and 10 minutes on a stair climber