Fitness Together Brecksville: Trainer Tuesdays: What Foods Are Healthier Than I Think They Are?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What Foods are Healthier Than I Think They Are?

Steven Madden: Not all healthy foods are the same. Some get a reputation as being better for you than they are. Others get elevated to that lofty position of "super food". Then some are often overlooked because we simply don't know how good they are for us.

Steel cut oatmeal is one food that is better for you then you realized. Oatmeal is high in the fiber beta-glucan, which lowers levels of bad LDL cholesterol. Steel-cut oats are recommended because they’re minimally processed and without additives. It’s a whole grain with great heart-health benefits and it has antioxidants that are unique to oats too. Oatmeal’s an ideal post workout food as well, since it contains energy-producing B vitamins and carbohydrates that replenish your muscles. I'll throw it into my blender when I'm making a recovery shake.

Since I've mentioned my recovery shakes, I'll bring up another food that's better than you think, Chia Seeds. Just like the popular Flaxseeds, Chia seeds are high in the plant omega-3 fatty acid ALA and protects against inflammation, arthritis and heart disease, which is great when you are training.Flaxseeds have to be ground up though to be digested, however Chia seeds do not and can be sprinkled over your breakfast cereal or added to a smoothie or a shake. And to think, all this time you've been wasting your chia seeds on little terra-cotta animals.

Next we have black beans. Unrelated to health, they are cheap and easy to cook. As for health benefits they’re also high in protein and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount of omega-3 fatty acids, which boost heart health.“Black beans are high in the powerful phytochemical anthocyanins — the same ones found in blueberries. Studies indicate the darker the bean, the higher it may be in antioxidants,” says Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet.

Lastly, a food you may never have thought of as all that healthy, Pumpkin. It's low calorie and high in fiber. It also contains vitamin A and a high amount of beta carotene which helps prevent heart disease. Even better is the convenience factor. Canned pumpkin is almost as good as baking your Halloween decorations. One cup of canned pumpkin averages about 83 calories and is very versatile for cooking and baking.

Kelly Bailey: If you are confused about what foods to eat and it seems as though health and nutrition recommendations change on a daily basis, you’re not alone. Many foods that we think are healthy (and are marketed to us as such) are not. In turn, there are many foods that we can and should be eating, but have gotten a bad reputation. As we all know from our high school days: a bad reputation can be hard to shake! Two foods that are normally considered “bad”, but that are actually good for us, come to my mind: eggs and chocolate. Recent studies have shown that eating an egg a day (yes, the whole thing...yolk and all!) does not increase the risk of heart disease, and may be good for us. Eggs are a complete source of protein, and contain vitamin D and B12. I admit my bias for eggs: I have 15 chickens and I typically consume two eggs per day, and have done so for at least two years! Chocolate, another food we love to hate, can also be good for us. Chocolate, especially the dark variety, contains flavonoids which have anti-inflammatory properties. All that being said, if you have been diagnosed with any chronic disease (like diabetes or heart disease), or precursor to chronic illness (like high cholesterol), you need to consult your physician and/or a registered dietician about what foods you should be eating. The most important thing to remember about consuming ANY food is moderation.

Taynee Pearson: Some foods are healthier than people perceive them to be. A lot of people look at calorie content but sometimes those calories shown are empty calories and the food contains no nutritional value. Peanut butter is a high calorie content food but it has a high nutritional value, the same goes for nuts such as almonds, pecans and so on. Red meat is another food that should be eaten in moderation but it contains a lot of protein and it is high in iron, zinc and vitamin 12 that is needed. Eggs aren't necessarily bad either. They are high in protein, and eaten in moderation, they are good for you.

Jenn Noggle: There are a few foods that come to mind that may be healthier than you think.
Eggs with the yolks have often been avoided because of the cholesterol. However, numerous recent studies have found that for most people, eating the egg yolks is recommended. They will not only keep you full and satisfied longer than the whites only, but they also contain the majority of the eggs nutrients such as zinc, iron, vitamins A and D, and choline, which may help reduce breast cancer risk. Plus, the yolk contains nearly half of the eggs protein.
Also while peanut butter may look higher in fat and calories, when consumed in moderation, contains the healthy, monounsaturated fat. It also has protein and has been shown to help with appetite regulation because it is so nutrient dense.
As with anything, egg yolks and peanut butter should be eaten in moderation but can certainly add flavor and nutrition to your day!

Tuesday, April 15, 2014

Trainer Tuesdays: What Foods Are Healthier Than I Think They Are?

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