(410) 674-0298

Hidden Calories

The holidays are here and enjoying the season with friends and family usually includes having a nice beverage, alcoholic or not. A lot of the time, the drink we choose has a lot of hidden calories that do not help maintain your waistline and may negate all the hard work you’ve done at the gym.Holiday celebrations can translate into additional calories from drinks that you wouldn’t normally have. Before you reach for that glass of cheer, beware, many fancy holiday drinks are loaded with calories, fat and sugar. Eggnog, Hot Chocolates, Coffees, Cocktails are some of the well liked holiday drinks that will not help you when you go to step on that scale. There are ways to still enjoy a tasty beverage, while leaving some of those additional calories behind.

Here are some of the favorite high calorie holiday drinks and what it would take a 150lb woman to burn it off.

  1. Peppermint Mocha – a 16-ounce serving has 470 calories and equal to 1 hour of intense yoga.
  2. Pumpkin Spice Latte- a 16-ounce serving contains 410 calories and equal to 40 minutes of step aerobics.
  3. Hot Buttered Rum – 418 calories and equal to a 4-mile run.
  4. Margarita – approximately 9-ounces is 408 calories and equal to 60 minutes on the rowing machine.
  5. White Russian – 355 calories and equal to 30 minutes of jumping rope.
  6. Eggnog – 1-cup serving is approximately 350 calories and equal to 35 minutes of kick boxing.
  7. Hot Chocolate – 12-ounce serving is 320 calories and equal to 60 minutes of raking leaves.

To combat these extra calories, but still enjoy a nice beverage, you just have to make a healthier choice. Here are some suggestions to not let the holiday cheer get away from us:

  • Go for the lighter options such as, Light Eggnog, Lowfat Lattes, Sparkling Cider.
  • Substitute the milk in the drink to a low fat or skim milk instead of creams and high fat milk.
  • Drink lots of water before, after and during holiday beverages. You’ll find you won’t have as many if you are hydrated with water.
  • Plan ahead. Choose a holiday beverage instead of dessert. Or drink the beverage earlier in the day so you can work off the calories.
  • Avoid the alcohol. Order the drink as a virgin and save up to 100 calories per beverage. Plus, you’ll be a safe driver over the holiday season.
  • Skip the extras. Avoid the whipped topping, chocolate sauce, sprinkles or candy cane. Even go as far ahead and ask the barista to give fewer pumps of the flavored syrup.
  • Don’t deprive yourself of what you love. Enjoy your favorite, but limit the amounts you have over the season. One delicious drink here and there isn’t going to hurt too much.
  • Continue with your exercise routine over the holidays. You’ll find the little bit extra you consume over the season, won’t have too big of an effect on the scale.

If you’re sensible over the holidays you can enjoy the festivities without increasing you calorie intake too much. Happy Holidays and stay safe.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

Pom Pom for Pomegranates

The pomegranate is an ancient fruit native of Persia, Pakistan and Afghanistan that was cultivated and naturalized in Georgia, Armenia and over the entire Mediterranean region and northern India since ancient times. Pomegranates are mentioned several times in the Old Testament, and the ancient city of Granada in Spain was renamed after the fruit during the Moorish period. The pomegranate shrub was introduced to California by Spanish settlers in the early 18th Century, and is now widely cultivated in that state as well as in Arizona.

With a rich history in myth, symbolism and art, the pomegranate was even thought by some scholars to be the forbidden fruit, which tempted Eve, not apple. Because of the intense ruby color of its edible seeds, the pomegranate was an inspiration to many artists of the region.

The pomegranate is used for medical purposes in Persia, Georgia and India and has always been an important part of the Middle Eastern diet. In its long history, the pomegranate has been linked to health, fertility and rebirth.

Because pomegranate has astringent, anti-parasite properties, it’s root bark is used to treat intestinal parasites. The bark contains alkaloids that sedate intestinal parasites making them lose their grip on the intestinal walls, and therefore easier to expel.

This day and age, the pomegranate has become a super-food mainly because of its antioxidant properties. It is a symbol of good taste and good health. Research has shown that the pomegranate fruit and its juice may help with heart disease, as it reduces blood clots and contains the damage done to the arteries by cholesterol. The pomegranate also helps with other problems associated with ageing due to the fact that it is loaded with antioxidants, vitamins, potassium, folic acid and iron.

Pomegranate fruit extracts can block enzymes that contribute to osteoarthritis, according to study done at Case Western Reserve University School of Medicine. This study found that pomegranates possess antioxidant and anti-inflammatory properties and these properties have therapeutic benefits in a variety of diseases.

The pomegranate has become the most versatile produce on the plant; lending its distinct taste, beautiful color and luscious smell to all kinds of foods and skin care. Its uniqueness and flexibility makes it fun to experiment with, and because of its brilliant shade of red, crunchy texture and intense flavor, anything made with pomegranate makes a statement which is why it is becoming popular with famous chef’s, celebrities and restaurants.

Pomegranates take a good amount of time in order to get to the edible red bulbs on the inside. They can be very messy as the juice inside will dye anything it touches – counters, hands, clothes. That’s why bottled Pomegranate juice has become a popular version of enjoying this healthy fruit.

Enjoy this fun, bright, delicious fruit. It is a super-fruit with many healthy benefits. Pour yourself a tall glass or enjoy a bowl of the juicy bulbs.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Eat Turkey but Avoid the Hangover

Holiday dinners usually mean Turkey. With the turkey dinner comes the aftermath, lying on the floor or couch, sleepy and full. However, there are many benefits of a delicious turkey dinner.The turkey is often cited as the culprit in the after dinner lethargy, but most of the time it is not the bird that makes you feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep including effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, for tryptophan to really take effect and make you feel sleepy, it needs to be taken on an empty stomach without other amino acids or protein. You’re likely enjoying your tryptophan filled turkey with other delicious dishes.

L-tryptophan may be found in turkey and other dietary proteins, but it’s actually a carbohydrate-rich (as opposed to protein-rich) meal that increases the level of this amino acid in the brain and leads to serotonin synthesis. Carbohydrates stimulate the pancreas to secrete insulin. When this occurs, some amino acids that complete with tryptophan leave the bloodstream and enter muscle cells. This causes an increase in the relative concentration of tryptophan in the bloodstream. Serotonin is synthesized and you feel that familiar sleepy feeling.

Here are 5 reasons to indulge on the holidays and enjoy your turkey dinner:

  1. One of the main health benefits of turkey is that it supports healthy growth. This nutritious meat contains a massive 30 grams of protein per 100 gram serving. Protein’s main role in the body is to build, maintain and repair the body’s cell. Without protein your body cannot produce new cells and is unable to grow and develop properly.
  2. Another health benefit of turkey is that it can boost your mood. The protein found in turkey contains high levels of the amino acid tryptophan which your body can use to produce serotonin. Serotonin is an important hormone which has been shown to improve mood levels and even prevent depression.
  3. If you struggle to sleep then you may be interested in this health benefit of turkey. The tryptophan found in this meat has been shown to improve sleep cycles (especially for insomniacs).
  4. Turkey is rich in two key cancer fighting antioxidants. It contains 0.032 milligrams of selenium (over half the recommended daily allowance) and 1.32 mg of zinc (1/5 of the recommended daily allowance). Selenium has been shown to prevent colon cancer, lung cancer and prostate cancer while zinc has been shown to protect against prostate cancer.
  5. Another key health benefit of turkey is that it promotes a strong immune system. The selenium in turkey helps your body produce antibodies (organisms which work as part of the immune system to fight disease and infection) while the zinc in turkey helps your body produce white blood cells (cells of the immune system which protect the body from disease and infection).

So, turkey isn’t the culprit here. It’s likely the amount of food we end up eating. It takes a great deal of energy to digest a large meal. When your stomach is full, blood is directed away from other organ systems, including your nervous system. The result is a feeling of lethargy, especially after a big meal that may be high in fats and carbohydrates. Take it slow over the holidays. Enjoy all your favorite foods, but do it in moderation. A little bit of everything. You can always have some leftovers the next day.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

Caffeine Does Have Its Benefits

The benefits of caffeine and coffee are more than just helping you stay awake in class or during that boring business meeting. And, you don’t always have to drink something to get the benefits of caffeine. The most obvious health benefit as already noted is that it acts as a stimulant, improving thought processes, wakefulness, focus and condition, especially in sleep-deprived states. This systemic stimulation of the body can also increase metabolism and willingness to carry out activities.

Caffeine is also associated with a decreased risk of developing cancer. In particular, moderate regular coffee consumption appears to help prevent liver, endometrial, and colorectal cancer. Coffee may also aid in the prevention of liver cirrhosis. Along with anesthetics, coffee is some time prescribed to help with pain relief.

Caffeine can also aid in treating certain disorders such as anxiety, depression, and panic disorders.

A little more recently there have been reports of people benefiting from caffeine intake. Approximately three to five cups of coffee per day showed a reduction of type 2 diabetes, liver disease, gout, Parkinson’s disease, and a reduced risk of Alzheimer’s disease. Caffeine taken daily through coffee or powder, can even help improve a person’s memory retention and increase attention span as well. Recent studies have shown a reduction of strokes in middle-aged women and older as well. This study done by Swedish researchers found that women who drank one or more cups of coffee a day were less likely to have a stroke compared to those who did not.

Caffeine is actually a well used ingredient in many skin care products. And coffee can be a great product to actually apply to the skin. Coffee or caffeine when it is applied to the skin operates as an antioxidant, vasoconstrictor and diuretic as well. Coffee works as a great exfoliator to help you get rid of your dead skin. By applying it directly to your skin and rubbing the granules gently, your skin will feel baby soft.

Coffee grinds have three times more antioxidant power that help reduce premature aging signs, hyper pigmentation, skin wrinkles, brown spots on skin and appearance of lines. Coffee is full of antioxidants that act as a vasodilator to heal your skin problems. It was previously believed that drinking too much caffeine will affect your skin by taking all the moisture from your skin because caffeine dehydrates fat cells that result in vacating the potassium and sodium component of the skin cells. But if you take coffee in moderation, those antioxidants will work to fight against free redicals that cause skin cancer. Studies have shown that coffee inhibits the growth of skin cancer cells in the body.

Coffee is also found in many skin care products including body scrubs, lotions, creams and perfumes and is used for its ability to reduce cellulite in the body. Coffee is also used in sunscreen lotion and creams as it contains sunblock effects. The caffeine that is present in the skin care products help also to reduce the redness in your skin. Caffeine tightens and firms the surface of your skin and improves your skin tone and complexion. Coffee improves the micro cellular flow in your body. It frees your skin from different radicals that causes acne, eczema and skin cancer. Coffee is also a known odor neutralizer and can absorb strong odors, like fish.

Coffee can also make your hair look great. It improves your hair and minimizes hair loss. Coffee includes rich antioxidant contents that can repair the damaged hairs and prevent hair breakage. It helps to make hair look smooth and shiny.

As in all cases, too much of something is never a good thing. It is stressed that with moderation, caffeine has many positive effects on our bodies. A safe, healthy intake of caffeine ranges from two to four cups of coffee a day, or 200 to 300 milligrams.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Add Fiber to Your Balanced Diet

One of the simplest ways to kick start a healthy diet is to increase your dietary fiber. Processed food and fast food are easy and quick but they can wreak havoc on your digestive tract. Not only that but processed foods, which are high in fat and high and calories are linked to obesity and other diseases.

What does fiber do for us? Fiber’s primary role is to promote healthy digestion. Fiber cleanses the digestive tract by speeding up the excretions and toxins from the body. It also helps to prevent waste from sitting in the intestines.

There are two types of fiber, insoluble and soluble. Insoluble fiber passes through most of the bowel system unchanged and promotes the growth of friendly bacteria. Since this type of fiber is not digested by the body it helps to slow gastric emptying and therefore can help to reduce your food intake because you will feel fuller for longer. Insoluble fibre is found in bran, wholemeal flour, brown rice, whole grain cereal, vegetables, edible peels and nuts and seeds. Soluble fiber helps to reduce the level of cholesterol by binding fats that cause high cholesterol and pushing them through the bowel. This helps to prevent the bad fats from being absorbed into the bloodstream. Soluble fiber absorbs water during digestion which acts like a natural stool softener. Soluble fibres include fruit, vegetables, lentils, peas, beans, oats, barley, oatmeal and potatoes.

In terms of weight loss increasing your dietary fiber can aide in reaching your goals if combined with a balanced healthy diet and exercise. Fiber helps in long term weight loss and your dietary fiber intake should be monitored to ensure you’re meeting the daily recommended dose. Speak with your Doctor or Trainer to find out how much fiber you should be consuming per day. You want to make sure that you’re not consuming too much fiber as well because it can cause a mineral deficiency.

High fiber foods are typically low in calories and are filling so they help to prevent overeating or snacking in between meals. Due to the slowing of digestion with added fibre you can also help to stabilize blood sugar levels which is beneficial to diabetics. Fibre will also help to prevent tiredness, hunger pangs and lack of energy.

Adding dietary fiber to your diet is not a fad and it’s not a passing trend in healthy eating. It’s a key part in maintaining a health and balanced diet which can aide in weight loss but also keep you healthy and your body functioning at an optimal level. There are many easy ways to add fiber to your diet but if you’re still unsure on how to make this healthy change then ask your Doctor or training to go through your eating habits and help determine where you can make some changes.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , , ,
(410) 674-0298

Snacking, Choose Wisely

There is nothing worse than that hungry feeling in between meals. You don’t want to ruin all the hard work in your weight loss program by eating snacks throughout the day. You don’t have to have that feeling, there are lots of healthy snacks for weight loss that are delicious and still nutritious.

A good rule to follow when looking for healthy snack foods is to make sure you look for snacks that are high in protein and contain complex carbohydrates. Protein is critical because it is a primary component of every cell in the human body. The body uses protein to make and mend tissue as well as to reproduce bone, muscle, hair, nail, skin and blood cells. Carbohydrates are the body’s main source of energy and come in two forms, simple and complex. Complex carbohydrates are your better choice, such as whole grains. However, you can choose simple carbohydrates as long as you choose “good” simple carbohydrates, like the ones found in fresh fruits.

It is important to try to keep your snack foods within the range of approximately 100 to 150 calories and not to have them in an amount that would take you over your daily calories count. If you are allowed 1600 calories per day then it is reasonable to have three meals of about 400 calories each and two to three snacks of approximately 100-150 calories each. This should keep you within a calorie count to lose weight and remain on a healthy diet eating plan.

In addition to selecting snacks containing high protein and low carbohydrates, making sure to snack regularly in between meals is vital. It’s a great idea to get in tune with your internal hunger clock; don’t wait until your stomach starts talking to you. Practicing portion control will make snacking more effective for you. Instead of grabbing an entire bag of nuts from the kitchen cabinet, try measuring out the appropriate serving size ahead of time.

Here is a list of some good snack choices.

  • Apple slices
  • Whole grain bread sticks
  • Unsalted rice cakes
  • Baked tortilla chips
  • Nuts (1 ounce or less)
  • Whole grain cereal
  • Fresh fruit
  • Unsweetened canned fruit
  • Baked apple
  • Raisins
  • Frozen grapes
  • Celery
  • Dark chocolate
  • Air popped popcorn
  • Low-fat/fat free fruit yogurt

Eating healthy snack foods is just one part of a health maintenance strategy that should incorporate eating healthy and being active. Talk with your trainer and plan out your meal plan and workout routine.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

Got Bloat?

We’ve all had that feeling of being uncomfortably full. It’s an awful feeling. You’re tired, lethargic, in pain and a lot of times your clothes are too tight. Bloating usually occurs after eating or during menstruation. Flatulence, pain, and overall discomfort are its annoying symptoms. Bloating can be prevented and treated. There are foods that can help decrease bloat in the stomach.

If you want to fight bloating naturally, all you have to do is eat foods that beat bloating and flatten your stomach. And, if you want to do this successfully, first you need to abstain from food or drinks that commonly cause bloating symptoms. Key items you want to avoid are salty foods, alcohol, sugary drinks, carbonated beverages and raw vegetables.

Eating more slowly is essential for the prevention of bloating. When you chew carefully the food in your mouth is processed more effectively so there is less work for the stomach. It is a great idea to devote more time for your meals in order to put this method into action. Also, you might want to keep chewing every bite until you count to 20.

Reducing the size of your portions always helps. Also try to eliminate the appetizer and/or dessert if you plan on having a hearty main course. And reduce the amount and types of side dishes you have.

Here are some foods that you should include in your food plans if you want to beat bloating and clean your system of gas or excessive fluids.

Yogurt
Yogurt has high water content which is good for the body. This probiotic drink contains good bacteria that helps break down food and moderate the gas or fluids that accumulate inside the body. This helps to keep the digestive system in good stead and allows it function without hassles.

Strawberries
Strawberries are great for fighting bloating and help promote digestion because of their high vitamin C content. You can add strawberries to your early morning oatmeal, lunchtime salads or use for dessert after dinner. Strawberries contain natural sugars so do not take them in excess because ironically they can cause stomach bloating too.

Spinach
Spinach enhances the fiber content inside the body and helps us fight bloating. Spinach requires adequate chewing and allows our bodies to ingest certain minerals and vitamins which help us combat acidic indigestion, urinary tract infections and constipation.

Asparagus
Rich in vitamins and minerals, asparagus, like coffee, is a diuretic. The vegetable promotes the growth of “good” bacteria in the intestines. The “good” bacteria acts to reduce build-up of stomach gas, reducing bloating.

Pineapples
Pineapples contain plenty of water which is capable of flushing out excessive fluids or gas from the body. Also, pineapples contain enzymes which helps facilitate the digestion of protein. Pineapples are made up of over 85% of water and contain bromelain which deals with complicated stomach problems or issues.

Bran Cereals
Cereals are semi-solids and move through the intestines rapidly. Because they comprise of high fiber they fight constipation and bloating. Women should ingest at least 25g of bran cereal every day.

Coffee
Coffee will tame bloating. Besides being a stimulant, coffee is a natural diuretic riding the body of excess water, one of the causes of bloating.

Eating the right food and keeping away from the wrong foods will help fight the uncomfortable feeling of bloating. Mixed in with a regular exercise routine, it’s a win, win and you’ll feel better all around.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Berry-goodness

Berries are tiny, tasty, and tantalizingly colorful – and they’re also powerful allies for your health, protecting everything from your head to your heart. Berries are loaded with fiber, which helps you feel full and helps you eat less. Many berries are full of antioxidants, protecting your body against inflammation and free radicals, molecules that can damage cells and organs.

Here are 8 benefits of eating berries:

  • Berries can also keep you mentally sharp. A study showed that women who had the highest berry intake postponed cognitive decline by about two and a half years.
  • People who eat at least two servings of berries a week have a 25% less chance of developing Parkinson’s disease than their peers.
  • Berries can boost heart health. Reducing the risk of having a heart attack.
  • With their high fiber and liquid content, berries give us a sense of fullness – helping with weight control.
  • Berries can help fight high blood pressure.
  • Flavonoid-packed berries, such as blueberries and raspberries help fight cancer.
  • Berries’ antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s.
  • Cranberries are the usually the best berry to help with urinary tract health.

Probably the most common berry choices in your fridge are strawberries, blueberries and raspberries. They are all excellent choices in added benefit to your health.

Strawberries – contain more vitamin C in a one-cup serving than one orange and are also high in folic acid.

Blueberries – contain 20 types of anthocyanin – antioxidants that give berries their blue-violet and red colors. Other berries contain only three or four types.

Blackberries, Raspberries and Boysenberries – each contains 8 grams of fiber in one cup – one third the daily recommended amount (25 grams).

Cranberries – not only combat urinary tract infections by preventing Escherichia coli bacteria from sticking to cells in the urinary tract, but they also are a natural probiotic, supporting healthy bacteria that grow in the gastrointestinal tract and aiding in digestion.

Berries are low in calories, high in fiber, and they contain vitamins and minerals your body needs to function normally. Add berries into your meals and snacks to get 5-6 servings a day – not only are they delicious, they are full of healthy benefits.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Meatless Mondays – Is It Worth a Try?

You may have started to hear a new trend out there called Meatless Monday. There may be some validation to this new initiative. In 2003 Meatless Monday was restarted as a public health awareness program, and by 2009 has been gaining popularity with celebrities campaigning and supporting it. Meatless Monday is part of the Healthy Monday initiative. Healthy Monday encourages people to make healthier decisions at the start of every week.

It was started to be beneficial for the health of the planet, as well as the health of humans. It is about healthy, sustainable eating. It’s about reducing greenhouse gas emissions. It’s about doing what we can to slow down global warming and build a better future and planet. But on the other side of the coin, technology has become so much better in making food production greener. The beef industry’s carbon footprint has dropped 16% from 1977 to 2007. Its may not be that bad on the environment after all.

Eating too much meat is not good for our health. Reducing meat consumption (especially red, grilled and processed meats) can drastically reduce incidences of various cancers such as colon and prostate cancer. But, meat does have its many benefits as well. Meat contains very high amounts of protein, good for replenishing the body, upping the immune system, and building bones and lean muscle mass. It also contains essential vitamins and minerals, such as Vitamin A and Iron. Meatless Monday is maybe a day to help you think about healthier eating.

There are many arguments that state going meatless is good for the environment and good for your health. But there are many arguments that state the opposite that eating meat is sustainable and offers many things that are good for your health. Be careful what you read, there are always two sides to the story. Make the decision for yourself, but do the research. On the bright side, eating more vegetables is never a bad thing.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Healthy Picnic

When you think of picnics you think of delicious food, family, friends, outdoor activities. It’s a great way to get outside to enjoy the weather and get some exercise.Many conventional picnic foods really pack a punch when it comes to calories, fat, salt and sugar. But you don’t have to ditch the picnic all together. Instead, try streamlining your picnic basket with some healthier food alternatives.

Dessert at a picnic usually is sweets. But try the natural sweetness of fruit salad as a healthy twist. A combination of sweet fruits topped with coconut pieces or served with a fruit dip satisfies the sugar craving.

When it comes to drinks, opt for bottled water or juices. Sugar free flavor packets can be mixed into bottled water for a fruity drink if you don’t want to drink juice. If picnickers will be active, water offers better hydration than soda drinks.

A picnic doesn’t have to equate to a departure from a healthy eating regimen. Nutritious menu items can be managed even on the grill. Pre-planning can keep the menu more nutritious but just as delicious, not to mention simple and stress-free.

Try these top 10 Healthy Picnic Foods:

  1. Edamame
  2. Hummus and Pita
  3. Grilled Burgers
  4. Roast Chicken
  5. Whole Grain Sandwiches
  6. Tossed Salads
  7. Veggie Packed Pasta Salads
  8. Grilled Vegetables
  9. Angel Food Cake with Strawberries
  10. Fruit Kabobs

Picnics are also a great opportunity for physical activity. Add some healthy food options and you’re bound to have a great day.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
« Previous Page
Next Page »