Sweet Potato vs Potato

To celebrate Nutrition Month, we thought we would have a little fun and do a face-off comparing two vegetables. Here we take a closer look at two tubers that, despite their names, are actually completely unrelated.

Sweet Potato vs. Potato

• Caloricaly speaking, sweet potato and potato are pretty similar. Nutritionally, sweet potato has 50% more fiber, a dramatically higher level of Vitamin A, and more Vitamins C and B6, but less potassium than potato.
• Numbers are only part of the story. Not shown here are the various phyto-nutrients contained in both sweet potato and potato, which have shown strong antioxidants and anti-inflammatory properties. A 2007 USDA paper reported an ORAC value for sweet potato 26% higher than that of a Russet potato. The orange hues in sweet potato are due to the super antioxidant beta-carotene, and a unique storage protein called sporamin has been shown to have its own antioxidant properties. There is also a purple-colored variety of sweet potato containing high levels of anthocyanins. Some potato varieties have been shown to contain phenolic compounds that rival those in broccoli or Brussels sprouts, and some varieties have high levels of Vitamin C and quercetin.

Our Pick: Sweet Potato

We have to hand it to sweet potato for the off-the-charts level of Vitamin A. It should be noted, though, that both sweet potato and regular potato are great choices as long as you consume them in the least processed way. This means buying them whole, scrubbing them well, then baking (or steaming) and consuming them with their skin on to maximize the nutrient load.

Five Things You Should Know About Eggs

1. Besides the salmonella risk, downing eggs raw won't provide as much fuel. Studies show that the protein in fully cooked eggs is 91% bio available, or ready to be used by the body. Raw eggs are only half as potent.

2. While a yolk carries all of an egg’s five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. 

3. Egg yolks contain choline, an essential nutrient that helps maintain brain-cell structure and neurotransmitters. 

4. The spindly white fiber attached to the yolk is called the chalaza, which protects the yolk by keeping it suspended within the shell.

5. There is absolutely no nutritional difference between brown eggs and white ones. Brown eggs are laid by hens with red earlobes, and white eggs are laid by hens with white earlobes. End of story.

For a fat-burning, low dense, highprotein meal, which is great for breakfast, lunch or dinner. Give this recipe a try!

Scrambled Eggs With Turkey

Ingredients

1 cup egg whites or egg substitute

1 Tbsp. coarse-grained mustard

6 oz. ground turkey

Salt and pepper (optional)

3⁄4 cup chopped green onions

2 tsp. dried thyme

Butter-flavored cooking spray

Preparation

1.    Whisk egg whites and mustard in a small bowl. Coat a 12-inch nonstick skillet with cooking spray and place over medium heat.

2.      Add ground turkey, breaking into small pieces until browned; drain.

3.      Add salt and pepper, green onions and thyme. Heat for one minute, then transfer to a large bowl.

4.      Recoat skillet with cooking spray. Add egg white mixture and stir over medium heat until softly set (about three minutes).

5.      Add ground turkey mixture and cook, stirring often, until eggs are just set (about two minutes).

Nutrition Facts: 1 serving: 382 calories, 58 g protein, 2 g carbs, 15 g fat.

Fitness Tips for the New Year

The time to make that New Year's resolution to exercise more is here! Upping your fitness ante, however, can be one of the hardest resolutions to put into action. How can you make your New Year's get-active goals stick? Here are four tips and tricks to make exercise a year-long commitment.

MAKE MINI-NEW YEAR’S FITNESS RESOLUTIONS

Instead of just resolving to “exercise more,” make mini-New Year’s resolutions that will keep you committed to regular exercise.

NEW YEAR’S RESOLUTION #1: MAKE TIME FOR YOU

The problem: Taking care of yourself on a daily basis – if you don’t already maintain a fitness routine – can be challenging. From daycare to meetings or just catching up with friends, it can often feel like “you” don’t really fit into the equation of “your” day.

The solution: Start making yourself a priority. Let people around you know that you’re hoping to make a big fitness change in your life and ask them for their support. See if your friends can help you with a few day-to-day tasks -- or even exercise with you. Get your husband to clean up the dishes so you can head off to the gym or outside for a walk. By sticking to your “I need me time” plan, you’ll be more likely to keep an exercise schedule.

NEW YEAR’S RESOLUTION #2: WRITE IT DOWN

The problem: You want to loseweight and tone your muscles, but haven’t set any concrete targets and you’re not sure how to go about achieving your fitness goals.

The solution: Studies show people who write things down – from what they eat to how they feel before, during and after exercise – are more likely to stick to a new healthy living plan. So, before you start any routine, go to your local bookstore and buy a journal to track your fitness goals (or keep one online). Include inspirational quotes in your fitness journal to inspire you to exercise whenever you feel like taking a day off (or feel too lazy to get off the couch). Doing this will help you feel more organized and in control of your fitness future.

NEW YEAR’S RESOLUTION #3: SET REALISTIC FITNESS GOALS

The problem: Your fitness goals are too lofty and could set you up for failure. For example, it’s January and you want to run a half-marathon by March or you’re hoping to lose 10 pounds in one month.

The solution: Talk to your doctor before starting any fitness regimen to help you set realistic fitness goals. Give us a call to schedule an appointment with a qualified personal trainer who can assist you in breaking your larger New Year’s resolutions into smaller more tangible fitnesstargets and tasks. This will keep you motivated and increase your odds of being successful. A medical or fitness professional can also help you plan for and overcome the inevitable hurdles that may hinder your workout schedule; for example, illness, injury, or family and work obligations.

NEW YEAR’S RESOLUTION #4: ENLIST YOUR FRIENDS

The problem: You would rather go out with your friends for an after-a-bad-day-at-work drink than head to the gym.

The solution: Get your friends to hop on the fitness train with you. People are more likely to stick to a fitness regimen if they have someone to support them. Not only will you be able to motivate each other to stick to your long-term plan, you’ll also get to indulge in some quality bonding time.

These mini-New Year's fitness resolutions will make your ultimate goal to exercise more this year an achievable reality.

Still not sure where to start, give us a call today at 309-689-1400!

All You Need to Know About Nutrition Facts

Proteins, fats, and carbohydrates compose much of the general population diet. Macronutrients, such as protein, carbohydrates, and fats are essential components of human dietary needs. Additionally, micronutrients serve to help the human body metabolize energy and support other nutrient absorption. Trace elements like vitamins, minerals, and antioxidants, to name a few, keep humans healthy by helping the human body to process energy and fight disease. Antioxidants include foods like red and black beans, dark vegetables, dark small berries, and fruits with skin. Antioxidants include beta-carotene, lycopene, metabolic enzymes, vitamins C, E, and A.

What is protein?

Protein is made of chains of amino acids divided into two groups. One group of amino acids are known as essential amino acids because they are found in foods we eat and cannot be manufactured by the body. These amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine. The other group of amino acids is known as non-essential amino acids including arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Nonessential amino acids do not need to be consumed because are they are formed naturally in the body. Protein aides in recovery, maintenance and regeneration on a cellular level.

What are carbohydrates?

Carbohydrates are a group of nutrients that include organic compounds such as sugar, cellulose, starch and fiber. Sugar, starch, cellulose and fiber breakdown in the body at different rates allowing for slow, moderate and fast digestion and absorption. Carbohydrate calories (or energy) are used to fuel all systems of the body. It is essential to include carbohydrates in a healthy diet because carbohydrates, in whole food form, provide fiber, fuel the body for activity, and aid in brain health.

What is fat?

Fat is a macronutrient that provides the body with 9 calories per gram. Fats help the body to maintain healthy skin and hair, protect body organs against shock, and maintain body temperature. In addition to providing dense calories per gram of fuel, fat aids absorption of fat soluble Vitamins A, D, E, and K. Fats are also sources of essential fatty acids. Essential fatty acids must be eaten because the body cannot manufacture these fatty acids on its own. Essential fatty acids can be found in fish and shellfish, flaxseed oil, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Saturated, Trans, and Unsaturated Fats

Saturated fats are typically found in animal and some plant food sources. Saturated fat is found in animal food sources including, meats, eggs, lard, butter, cream, whole milk and high fat cheese. Plant sources include coconut oil, cocoa butter, palm oil and palm kernel oil. Saturated fats tend to be solid at room temperature and, when eaten in large amounts, are thought to increase the risk for developing heart disease. Saturated fats directly raise total and LDL (bad) cholesterol levels in the blood stream.

Trans fats are unsaturated but directly raise low density lipoproteins (LDL or bad cholesterol) and lower high density lipoproteins (HDL or good cholesterol) in the blood. Trans fats are often described as hydrogenated or partially-hydrogenated oils. These oils are typically used in foods that require extended shelf life. These oils are solid at room temperature and cause significant health problems related to heart diseases. Unsaturated fats include Monounsaturated and Polyunsaturated fats-- these fats are liquid at room temperature but begin to solidify at cold temperatures. Foods that contain monounsaturated and polyunsaturated fats are corn oil, safflower oil and sunflower oil, olives, olive oil, nuts, flax seeds, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower low density lipoproteins (LDL bad cholesterol) and maintain high density lipoproteins (HDL good cholesterol).

With this fundamental understanding of micronutrients, macronutrients, vitamins, minerals, and trace elements, like antioxidants, people can better plan and eat whole foods based— vegetable based meals that can help the body fight disease, maintain ideal and healthy body weight, and supply adequate fuel or calories for activities of daily living, physical exercise, and physical recovery.

Healthy Twist on Deviled Eggs

This is a healthy spin on the traditional Deviled Eggs recipe. It’s a fast and easy to prepare appetizer or a snack for all of you who care about your fitness and health. It’s really yummy so check out the step by step recipe below and give it a try.

Ingredients:

·         6 hard-boiled eggs

·         6 teaspoons of plain yogurt

·          2 teaspoons of Dijon mustard

·          2 teaspoons of finely chopped onion

·          2 tablespoons of honey

·          2 tablespoons of paprika

·          Dash of chilli powder.

Preperation:

1.       Hard boil the 6 eggs, then cut them in half.

2.       Take the yolks out and put them into a bowl and crumble the yolks with a fork.

3.       Add the yogurt and mustard to the yolk.

4.       Then add the onion as well and move it around a little to mix the ingredients.

5.       Squeeze about 2 tablespoons of honey out of the honey bear right over the mixture

6.       Add the paprika and sprinkle the chili powder and move the egg yolks carefully around.

7.       Take a teaspoon and fill the hard-boiled egg whites with the mixture. S

8.       Sprinkle the top of each egg with paprika and serve.

Unique Holiday Gift Ideas

Well, it’s that time of year again – the holiday shopping season has arrived. Have you thought about what you are going to give those people on your “hard to shop for” list? Instead of another tie for your dad or music CD for your sister, why don’t you give them a truly unique and invaluable gift? I’m talking about the gift of fitness.

The gift of fitness is something that you can give to just about everybody on your shopping list, from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it’s a gift that is invaluable to everyone. 

And, it’s a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him open a door to better health (both physically and mentally). I can’t think of a more thoughtful gift that shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.

Of course, we all know that exercisecan help people stay slim and fit. Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strengthtraining can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

If the people on your list are like most of us, they’ve probably even mentioned how they want to drop a few pounds of just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide them with motivation (which is one of the biggest obstacles in getting fit). They may feel more motivated to actually get fit because they don’t want to feel guilty for ignoring such a thoughtful gift (this is especially true when you give an online personal training gift certificate, which is a great motivator).

While fitness gifts are incredibly valuable, they don’t have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:

Under $15:

• Resistance Band (also makes a great stocking stuffer)

• Dumbbells

• Jump Rope (also makes a great stocking stuffer)

• Exercise Mat

$15 - $35

• Fitness Ball

• Online Personal Training Program (custom designed for the gift recipient)

• Home Exercise Video (also makes a great stocking stuffer)

• Heart Rate Monitor

Over $35

• Full dumbbell set

• Treadmill

• Bicycle

• Yoga Kit

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special – they’ll know that someone cared enough to give them the opportunity to improve their health. So why spend another holiday season searching for the perfect gift only to end up with the same old things like gift certificates or socks or books? Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don’t forget yourself – you deserve the gift of fitness too!

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

Women over 50 and Fitness

Once a woman reaches menopause, her body undergoes tremendous changes. Hormone levels fluctuate, and the body's metabolism slows down. Women over fifty often find it difficult to drop those extra pounds, weight that could contribute to heart disease or diabetes later in life. Because of these dramatic physiologic changes, physicians are prescribing exercise for women over fifty as a means to a healthy, enjoyable future. The benefits of fitness training in women over fifty are numerous. The key is to start slowly and do things you enjoy.

Strength training is equally important, especially if you want to increase your metabolism and lose body fat. You don't have to train like a bodybuilder to get the benefits, but you do need to use resistance and you do need to challenge your muscles and body. You might want to work with one of our personal trainers to get started. Whatever you do, make the commitment now to become more active. Taking control of your health is one way to make the best of your menopause experience.

Menopause: A Significant Milestone

Menopause marks a significant milestone in a woman's personal life. Additionally, menopause forces many physiological changes, some hazardous to a woman's health if left unattended. Often mild depression is associated with menopause. Just after menopause, a woman's risk of developing cardiovascular disease begins to catch up to that of a man's.

Younger men experience a 10 times greater risk of cardiovascular disease than premenopausal women. After menopause, the ratio narrows to 2:1. With increased age often comes decreased activity, resulting in weight gain. Excessive weight gain and inactivity after menopause also can contribute to hypertension, heart disease and manifestation of diabetes. Finally, women experience an increased acceleration of bone loss for 10 years after menopause; inactivity only speeds the process. Brittle bones and weak muscles make older women more susceptible to accidental falls and painful fractures.

The Benefits of Exercise Are Countless

Regular personal fitness trainingwill diminish and, in many cases, reverse negative health effects common to menopause. Our fitness for women over 50 programs address the risk for heart attack and stroke, which increase with menopause. Without fitness for womenover 50, the level of good cholesterol falls, and bad cholesterol rises. This puts women over 50 at great risk for heart disease. Regular fitness exercise and a low-fat diet, however, can help regulate cholesterol and help us to maintain a healthy weight.

The effects of osteoporosis can be slowed with regular exercise when the activities include weight-bearing exercises to strengthen bones. Pulling and stretching movements also aid in maintaining optimal bone density. But probably the most overlooked benefits of personal fitness training for women over fifty are the social rewards. Especially for older adults, social contacts and dedicated personal motivationcan renew energy and spirit alike.

Start a Program--But Follow The Guidelines

An enjoyable fitness activity is one that is usually continued. Another aspect of a healthier lifestyle, which usually goes hand-in-hand with a regular exercise program, is a healthy dietalong with quality sleep. Low-fat foods promote a healthy heart, but don't diet just for the sake of reaching an "ideal number" on a scale. Women over fifty need to be conscious of their weight, but dieting often sacrifices nutrition. Good food, regular fitness exercise and abandoning bad habits--such as smoking and alcohol--work together for promoting total wellness and improved fitness. Any woman over fifty who smokes, has diabetes and has a family history or intends to participate in extremely vigorous exercise, should first seek a health care provider's approval. Our fitness for women over 50 programming is designed to start gradually and progress appropriately.

Our personal trainers are dedicated to helping people identify and reach their personal fitness and nutritional goals. Get a personal trainer for motivation, injury prevention, greater strength & safe weight loss. 

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer