The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

February 2, 2011

Envisioning Single-Serving Sizes

Consumers are starting to realize that healthy eating is all about moderation. They have been bombarded with advice about portion control and encouraged to stick to single servings. But studies show that many people remain confused about what these terms mean.

According to the National Heart, Lung and Blood Institute (NHLBI), a portion refers to the amount of food you choose to eat, whereas a serving is used to describe the recommended amount of food you should eat at a given meal.

Still confused? Well, so are many of your clients. Since a picture is worth a thousand words, imagery may be the best way to teach them the difference. Use these visual examples provided by the NHLBI to show your clients what a serving really looks like.


source: IDEA Fitness

January 31, 2011

Chocolate

Image courtesy from UMASSmed.edu

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids,the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

January 29, 2011

Saving Dough When Shopping

image courtesy from theyoungmommylife.com

Food prices are escalating at an alarming rate these days. Blame it on the rising cost of fuel to ferry food from farms to market and also the demand for ethanol gas, which is made from corn.

But there are ways to save money when food shopping if you are willing to put in the time and effort.

  • Clip coupons to defray costs; use the weekly fliers that stores distribute to learn what’s on sale before you hit the aisles.
  • Make a shopping list, and check it twice to avoid going to the store more often than necessary.
  • Know the prices for the top 10 foods that you typically buy, and track those costs for several weeks. Once you know the typical price range, stock up when something goes on sale.
  • Become a “member” at the stores where you shop most frequently, so you can make use of their cost-saving loyalty programs. Some stores will double coupons for members who show their card at the register, while others offer two-for-one bargains. Many stores are starting to accept coupons that are downloaded and printed off the Internet, and others now offer discounts to seniors.
  • Shop at big-box stores for staples, such as paper goods and cleaning products. But do exercise caution, as the “savings” you realize can quickly be wiped out by impulse buys, like discounted flat-screen televisions or designer handbags–
    Original Article from IDEA Fitness

January 21, 2011

Salad Sabotage!

Extras to avoid at the salad bar.

Think that you are being virtuous when grazing at the salad bar instead of grabbing a burger for lunch? Well, think again: Many of the items lurking under that plastic protective covering are actually quite high in calories and/or fat. Here are some of the culprits to watch out for at your favorite salad counter:

Dressings. Avoid French, Italian and Russian dressing, which contain about 65 calories per tablespoon, and don’t even think about ranch dressing, which packs in a whopping 90 calories per tablespoon.

Coleslaw. Hard to believe a 6-ounce serving can contain 150 calories!

Cottage Cheese (Full Fat). Those 120 calories per half cup can put the cottage cheese on your thighs in a hurry.

Egg Salad. At 345 calories per 4-ounce serving, you should at least get some bacon on the side, no?

Bacon Bits. Speaking of bacon, a mere tablespoon of these little buggers will set you back 30 calories.

Peas. One half cup contains 70 calories, so use sparingly.

Croutons. Easy on those tablespoons, each of which contain 20 calories.

Sunflower Seeds. These crunchy toppings weigh in at 175 calories per ounce.

Source: CalorieKing.com

January 20, 2011

Healthy Ingredients = Fewer Calories In Kids

Healthy Ingredients are Key!

Who says organic food isn’t worth the extra cost? A new study suggests that buying healthier but costlier ingredients may be the better deal in the long run. Replacing less healthy ingredients with more wholesome substitutes is not only more nutritious; it also reduces your kids’ daily caloric intake, according to a study presented last October at the annual meeting of the Obesity Society.

Researchers funded by the Robert Wood Johnson Foundation served breakfast, lunch and afternoon snacks to 26 children (ages 3–5) twice a week for 2 consecutive weeks. During the second week, however, the researchers prepared the snacks using lower-fat ingredients and more fruits and vegetables. Without changing the menu at all, they substituted healthy ingredients—for example, using 1% milk instead of whole milk and “hiding” veggie purées in pasta sauce.

During the second week, the children consumed about 400 fewer calories each day and—perhaps more important—did not compensate by eating more later in the day or the following day. According to a press release on the foundation’s website, “the findings indicate that healthy substitutions can significantly reduce caloric intake.” The researchers also noted that the children appeared to enjoy the healthier meals as much as the ones served the first week.

January 19, 2011

Can That Cola To Strengthen Bones

Tasty, but no lacking nutritional value

Soft drinks are high in calories and low in nutritional value. While that doesn’t stop most of us from hoisting a soda occasionally, maybe a report in the October 2006 issue of the American Journal of Clinical Nutrition will give cola drinkers pause.

In addition to having no nutritional value, soft drinks like colas contain caffeine and phosphoric acid, the latter of which may adversely affect bone mineral density (BMD). Researchers who recently studied the association between these beverages and BMD found that women were especially vulnerable in this regard, compared with men.
In observing 1,413 women and 1,125 men enrolled in the Framingham Osteoporosis Study, the researchers found that cola intake was associated with significantly lower BMD at the hip site in women—but not in men, despite their having reported a slightly higher weekly cola intake. Similar results were noted for diet cola consumption, although no such association was observed among those who drank noncola carbonated beverages. The researchers theorized that the phosphoric acid present in cola (but not in other carbonated beverages) may be responsible for promoting the BMD loss.
This led the researchers to conclude that “intake of cola, but not of other carbonated soft drinks, is associated with low BMD in women. Additional research is needed to confirm these findings.”

January 14, 2011

The Yolk’s On You!

image courtesy from cooltownstudios.com


Food for thought:
Did you know that egg yolks are one of the few foods that contain all of the fat-soluble vitamins (A, D, E and K)? Still, the lowly egg yolk continues to be much maligned, due to its relatively high cholesterol content. Although the American Heart Association recommends that adults limit their yolk consumption to no more than four per week, eggs are still a great source of high-quality protein. One way to keep your consumption of egg yolks down while increasing flavor is to mix one yolk in with several egg whites.

Cooking with eggs at this time of year can be a bit tricky. Egg salads and hard-cooked eggs should be kept refrigerated. When you are eating outdoors, keep eggs out of the heat to prevent spoilage.

To avoid the nonharmful but unsightly greenish-black tinge that can appear when eggs are hard-cooked, follow these simple steps. First, make sure you simmer your eggs, and never let them boil. Simmer eggs for 15 minutes, as cooking too long can cause yolk discoloration. After the eggs are done simmering, immerse them in cold water to minimize the release of sulfur gas, which can migrate to and stain the yolk.


Original article by Diane Lofshult

January 13, 2011

Strategies for Better Sleep

image courtesy from testcountry.com

Do you have difficulty falling asleep at night? Once you get to sleep, do you wake up frequently? Do you feel lethargic in the morning? Are you drowsy by midafternoon and unable to stay alert as you go about your day? If you answered yes to one of these questions, you may be one of the millions of people who are chronically sleep deprived and not even aware of it!

Practice good sleep hygiene by following these simple steps:

1. Make sleep a priority, like brushing your teeth, eating well and exercising regularly.

2. Avoid caffeine, nicotine and alcohol late in the afternoon and evening. Caffeine and nicotine can keep you from falling asleep, whereas alcohol interferes with overall sleep quality and can cause you to wake during the night.

3. Avoid large meals several hours before bed, and “don’t dine after 9” as a general rule. A light snack, however, may help you sleep, particularly if you are really hungry. Also, foods containing tryptophan (e.g., milk) have sleep-promoting properties.

4. Develop a sleep ritual. Following a routine just before going to bed signals to your body that it’s time to settle down for the night. Try reading a book, listening to music or practicing nightly relaxation techniques.

5. Keep regular hours. Fall asleep and arise around the same time each day, even on weekends. Avoid napping unless you are sleep deprived.

6. Create a restful place to sleep. A cool, comfortable, dark room (not too hot or too cold), a comfortable mattress and pillow, and a room free of noise work best.

7. Use earplugs, an electric fan or a “white-noise” machine to block out sounds, if needed. If your pets disturb you during the night, put them in another room.

8. Exercise regularly. Physical activity can help relieve daily tensions and stress. However, refrain from exercising at least 3 hours before bedtime, because the beta endorphins secreted during a workout can keep you awake.

9. Take a warm bath before going to bed and try out some aromatherapy products that contain lavender or chamomile.

10. Avoid using your bed for anything other than sleeping or having sex.

original article from IDEA Fitness

November 30, 2010

Diabetes or prediabetes predicted for half of Americans by 2020

image courtesy from CNN Health

More than half of all Americans will have diabetes or prediabetes by the year 2020, at a cumulative cost of $3.35 trillion unless something drastically changes with U.S. health trends, according to a new analysis conducted by UnitedHealth Group’s Center for Health Reform and Modernization.

Study investigators say diabetes and prediabetes will also account for an estimated 10 percent of total health care spending by the end of the decade at an annual cost of almost $500 billion. That’s up from an estimated $194 billion in 2010.

The report, “The United States of Diabetes: Challenges and Opportunities in the Decade Ahead,” was unveiled this week, because November is National Diabetes Prevention month. The study offers solutions designed to improve health and life expectancy, while also saving up to $250 billion over the next 10 years.

Personalized tips for managing diabetes: Take a health test

Approximately 26 million Americans have diabetes. Diabetes is one of the fastest growing diseases in the country, according to the American Diabetes Association. Experts predict that one out of three children born in the year 2000 will develop diabetes in their lifetimes, which will raise their risks for heart and kidney disease, nerve damage, blindness and limb amputation.

An additional 67 million Americans are estimated to have prediabetes. In prediabetes, there are often no symptoms. In fact, the ADA notes more than 60 million Americans do not know they are on the verge of developing this dangerous illness.

Just last month, the Centers for Disease Control and Prevention released a report projecting that one in three Americans would have diabetes by 2050. The CDC noted the main contributing factors for the increase were an aging population, with diabetics living longer, an increase in the number of at-risk minorities, and an increase in the number of obese people in the U.S.

“Obesity is a significant contributor to the new cases of diabetes. It is certainly a factor,” Ann Albright, director of the CDC’s Division of Diabetes Translation tells CNN.

The most recent report by UnitedHealth addressed a number of strategies to combat diabetes over the next 10 years, focusing primarily on obesity, creating early intervention program to prevent prediabetes, instituting stronger medication programs and educating Americans on lifestyle changes they can make to combat or control their diabetes.

“There is nothing inevitable about these trends,” said Simon Stevens, executive vice president, UnitedHealth Group, and chairman of the UnitedHealth Center for Health Reform and Modernization. “What is now needed is concerted, national, multi-stakeholder action.”

“Making a major impact on the prediabetes and diabetes epidemic will require health plans to engage consumers in new ways, while working to scale nationally some of the most promising preventive care models. Done right, the human and economic benefits for the nation could be substantial.”

article courtesy from CNN Health

October 18, 2010

Lose Weight at Work

Technology has eliminated as many as 2,000 of the calories that office workers used to burn each day, says James A. Levine, M.D., Ph.D., professor of medicine at the Mayo Clinic and author of Move a Little, Lose a Lot. No wonder the average American is 26 pounds heavier today than a generation ago. To start burning calories at work, Levine suggests you embrace these four work-based strategies.

trim that fat with these small adjustments to your day

1.) Meet on the Move
Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.

2.) Get on Your Feet
Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)

3.) Find a Partner
A co-worker with similar fitness goals won’t push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there’s a free app called Walk ‘n Play that tracks your movements and pits you against a friend or a simulator.

4.) Tackle Takeout
If you eat with your co-workers, offer to order lunch for the group. That way, you’ll control your options. In fact, you’re probably not the only one who would appreciate the healthier choices.

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