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NUTRITION
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. 

Make Your Calories Count: Use the Nutrition Facts Label. Let the food label help plan your healthful diet while managing your calories. Check out a new interactive Web program and brochure "Nutrition Facts Label" (PDF|350 KB) from FDA.
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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

saladNutrition 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.

grapefruitNutrition 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.

Eating Out Tips by Phil Lempert www.SupermarketGuru.com

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.

SOUND ADVICE
TOTALLY SOUND FITNESS
Health Tips

Age and Memory

As we get older we all want to preserve our memory. Recent studies have shown that even moderate amounts of physical activity in midlife or later helps immensely with reduced risk of cognitive impairment. Even more astonishing …individuals with impairment showed great improvement after just six months of high-intensity aerobic activity.

Exercise causes nerve cells to release proteins called neurotrophic factors. These factors promote neural health. Exercise provides other protective effects by providing greater blood flow to your brain. It also improves development and survival of neurons while decreasing risk of heart and blood vessel disease.

When planning an exercise program be sure to incorporate both aerobic (something to get your heart rate up) and anaerobic (such as resistance training) components. Interval training is a great way to accomplish this. Levels of high intensity followed with lower intensity training are also proving to be a more effective way to burn fat. Bonus!


  more information

Healthy Recipes:
Frosty Cappuccino
By Good Housekeeping

Triple-tested at the Good Housekeeping Institute.
Better than store-bought! A deceptively rich blender coffee drink, cool anytime.

Serves 2
Yield 1 1/2 cups
Total Time 5 minutes

1 cup low-fat (1%) milk
1 tablespoon chocolate syrup
1 teaspoon instant espresso-coffee powder
2 ice cubes
1/8 teaspoon ground cinnamon
Sugar to taste (optional)

Directions
In blender, combine milk, chocolate syrup, espresso powder and ice and blend until mixture is smooth and frothy. Add sugar to taste, if you like. Pour into 2 chilled glasses. Sprinkle with cinnamon for garnish.

Calories per serving 75
Total Fat 1g
Sodium 65mg
Protein 4g

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