Let's Eat Out - ERS Report. A new report by USDA's Economic Research Service, indicates that Americans are eating more and more of their calories from full-service and fast-food restaurants, and want it convenient and enjoyable, but also healthy.
To assist you
with your personal fitness exercise training program TOTALLY SOUND FITNESS uses custom, computerized nutritional database software to evaluate your current diet and design a new one just for you! This service can be performed via email. Ask us for details.
Nutrition Tips
Nutrition Tricks: As you start a strength regimen this new year, don't get caught in the thinking that now you deserve a substantial snack after your workout. It takes about eight weeks of progressive heavy lifting three times a week to see a gain in muscle weight and then it would only be a couple of pounds.
Nutrition Treats: You may have heard about the friendly guys called probiotics. Cultured bacteria that can potentially promote health are called probiotics. The beneficial bacteria that line the intestinal tract may help prevent the body's immune system from causing inflammation in the gut. This is great health news for everyone especially if you suffer from irritable bowel syndrome (IBS). Flora Source is a reliable brand of probiotic.
Ask about oil. Chinese restaurants may use cooking oil plus sesame oil for flavor-and just one extra teaspoon will add 40 calories and 4.5 grams of fat. Ask the server to tell the chef to ditch the extra oil and substitute an extra sprinkle of herbs. Go naked. If you order grilled fish, ask for it to be prepared without butter. Be just as specific with steamed veggies and other healthy picks. Bring the dressing. Love salads? Bring your favorite low-cal dressing from home. Restaurant dressings on the side are OK, but use them sparingly unless you're sure of their fat content.
I?ve always hated the protein diet craze. We aren?t just carnivores and it
just didn?t make sense to me since our bodies need carbohydrates for energy.
The key here is the right carbs. Healthy stuff like oatmeal, bananas etc.,
not scones and donuts! So now I?m happy to see the CarbLovers Diet come out.
At least we can stop this crazy fear of all things carbohydrate. The book is
published by Health and will be out August 3rd, so haven?t read it yet, but
here is a short list of ways to sneak in the recommended 10-15 grams of
Resistant Starch or (RS). Remember Resistant Starch is simply food that
resists digestion; it isn?t absorbed into the bloodstream in the small
intestine like other foods, but does do some great stuff in the body like
shrink fat cells, especially in your belly, boost fat burning, preserve
muscle mass, control blood sugar and lower cholesterol and triglycerides.
Ok, the list?
Bananas 4.7-12.5 grams RS (under ripe has more RS) Oatmeal 4.6 grams Bean and Lentils 3.4-3.8 grams Potatoes 3.2 grams Whole Grain Pasta 2 grams Peas 1.6 grams Rye or Pumpernickel Bread 0.9-1.3 grams Polenta 1 gram Potato Chips 1 gram
Remember to still follow sane portion control. RS foods should only be ? of
your plate; the rest is lean meats, healthy fats, fruits and veggies. Don?t
skip meals; keep your blood sugar level.
Healthy Recipes: Chicken Quesadillas with Avocado-Tomato Salsa
From Good Housekeeping
Serves 4
2 teaspoons olive oil
1 green onion (thinly sliced)
1 lime
1 pound skinless, boneless thin-sliced chicken breast cut into 1-inch wide
strips
4 burrito-size low-fat flour tortillas
1 cup reduced-fat shredded Mexican cheese-blend
? avocado peeled and cut into ? inch pieces
? cup salsa
1) In 12 inch skillet heat oil on medium 1 minute. Add green onion and cook
about 6 minutes or until tender, stirring occasionally.
2) Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice,
keep in separate dishes. Evenly season chicken on both sides with lime peel and
salt and pepper to taste.
3) Add chicken to green onion in skillet; cook 10 minutes or until chicken is no
longer pink inside. Transfer to bowl; stir in lime juice.
4) Evenly divide chicken mixture and cheese on half of each tortilla; fold over
to make 4 quesadillas.
5) In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per
batch or until browned on both sides and heated through. Cut each quesadilla
into thirds. Stir avocado into salsa; serve with quesadillas.
Totally Sound Fitness, Inc, serving Redmond, Bellevue, Kirkland and Eastside area. Personal fitness training, nutrition advice, customized one on one
personal fitness exercise workouts by an ACE certified professional personal fitness trainer.
One on One personal fitness training at its best! Affordable rates. No risk month to month memberships.
