Tuesday, April 29, 2014

Trainer Tuesdays: What's My Targer Heart Rate and Why should I Care?

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’s My Target Heart Rate and Why Should I Care?

Kelly Bailey: It’s no secret that athletes utilize heart rate to increase their performance. All too often, people wishing to lose weight or increase general fitness ignore heart rate with the belief that the math is too complicated or that heart rate monitoring is only for elite athletes. Knowing your target heart rate range and monitoring your heart rate during exercise is important for all exercisers for two reasons: first, it allows you to keep your heart rate at a safe level while exercising; second, understanding your target heart rate range will allow you to manipulate your heart rate during exercise to gain the most benefit.

So how do I figure out my target heart rate range? First you need to know your maximal heart rate, which is the highest rate your heart should beat per minute during maximal effort exercise. To find this, simply subtract 220 from your age. Keep that number handy. To stay safe and get the most benefit from your exercise, your heart rate should stay between 60% and 80% of your maximal heart rate during exercise. To find out what 60% of your maximal heart rate is, convert 60% to a decimal (or .60), and multiply that by your maximal heart rate. That will give you the lower end of your target heart rate range in beats per minute. Now convert 80% to a decimal (.80), and multiply that by your maximal heart rate. That gives you the upper end of your target heart rate range in beats per minute. You now have your target heart rate range, and with the use of a heart rate monitor, you can keep your heart rate at an optimal level during exercise.

Example:

I am 33 years old. When I am exercising, I want to make sure my heart rate stays within 60% to 80% of my maximal heart rate. If my heart rate is higher than 80%, I’m at risk of injuring myself. If I’m exercising at a heart rate lower than 60%, I’m not getting as much benefit from my exercise.

Find my maximal heart rate:

220 – 33 = 187 beats per minute

What’s Kelly’s target heart rate range (60% - 80%):

187 x .60 = 112

187 x .80 = 150

During exercise, my heart rate should stay between 112 and 150 beats per minute. Keeping my heart rate within this range will keep me safe while giving me the most bang for my exercise buck.

Taynee Pearson: Your target heart rate zone is determined using the Karvonian formula. It is determined by using the number 220 and subtracting your age from 220, the result will be known as your maximum heart rate. The target heart rate zone is determined by a percentage of to your maximum heart rate, normally 60-85% would be your target heart rate zone. There are different zones within that target zone. It is important to pay attention and be aware of your target heart rate zone because it helps us figure out if we are working too hard or if we need to work harder. It helps you determine how many calories were burnt during the workout too.

Jenn Noggle: Your target heart rate zone is basically just a scale of how hard your heart is working (cardiovascularly) when you exercise. It is measured in beats per minute (bpm) and gives you a range of numbers that are a general goal to maintain during exercise for an optimal session. The simple math required to determine your suggested target heart rate zone is as follows:

To determine your target heart rate zone you have to do some simple math.

220-your age= maximum heart rate
60-85% of your maximum heart rate= target heart rate zone

Keep in mind that the 60-85% is a general recommendation, and based on your personal goals and current fitness condition, your trainer may suggest a slightly higher or lower percentage range.

Heart rate can be determined by using a heart rate monitor during exercise, simply counting your pulse for one minute during exercise, or using the hand sensors on the cardio equipment (although some sensors may not be accurate if the machine hasn't been properly calibrated or repaired)

You can also use a simple Rate of Perceived Exertion scale if you would rather not bother with a monitor. Use a scale of 1-10 with 1 being the intensity of sitting still and 10 being your absolute maximum effort. Aim to stay in a 6-8 estimated rate.

Steven Madden: Your target heart rate is a tool to determine a level of training intensity. Your target hart rate is a percentage of your Maximum Heart Rate. There are several techniques for determining your maximum heart rate, but a doctor administered cardiac stress test is the only truly accurate measurement, all others are an educated guess. A simple technique would be to take 220 and subtract your age. Again, this is only a general indicator.

For health benefits, the ClevelandClinic recommends that your target heart rate should be between 60-80% of your maximum heart rate. They further advise against working above 85% your target heart rate, pointing out that that level of intensity increases both cardiovascular and orthopedic risk with minimal, additional health-related benefit from the exercise.

Always consult your doctor before beginning any exercise regiment. They may recommend lowering your target heart rate for medical reasons, particularly if you are on certain medications. It may also be necessary to start with a lower target heart rate based on your overall level of conditioning. It is also worth noting that your maximum heart rate is largely dictated by genetics, not an indication of physical fitness and will not increase with training, so please don't try. But armed with a good target heart rate you can effectively improve your fitness levels and well-being.

Saturday, April 26, 2014

Nutrient Timing: The Ins & Outs of Fueling for Activity

“You are what you eat,” is a common saying. But when it comes to optimizing the nutrients you put into your body, when you eat can be a significant factor to your body’s performance and energy levels.

By using a concept known as nutrient timing you can fine-tune your body’s performance, recovery and metabolism by being deliberate with when and what you eat as it relates to your daily activity.

“Understanding nutrient timing takes a slightly different mindset than just trying to eat healthy or following a typical diet,” explains Jenn Noggle, personal trainer at Fitness Together Brecksville. “The best way to describe it is fueling up properly for your day and adopting the concept that food is your fuel. Essentially, you need to eat to recover, increase metabolism and energize your body so it’s prepared to perform an activity.”

Nutrient timing is more than knowing that a healthy diet is made up of carbohydrates, proteins, healthy fats, fruits and vegetables. It takes eating and working out to a new level by planning what and when you eat around the duration and intensity of your daily workouts and activities to get the best results.

Whether your end goal is to compete in an endurance event, increase your workout intensity or participate in a fitness competition, it’s important to incorporate the following four elements of nutrient timing into your daily routine.

Rise, Shine, Fuel for the Day

It can be easy to skip breakfast as you’re running around the house getting yourself and your family ready for the day. But if you don’t take time to fuel your tank with a healthy, well-balanced meal before you head out the door, your body will soon crash and burn before you’re halfway through your day.

After sleeping for seven or eight hours during the night, your body wakes up nutritionally deficient. This makes breakfast the most important meal and part of your day, especially if you’re working out regularly or training for an athletic event.

Start your day out nutritionally strong by eating a mix of complex carbohydrates, proteins and healthy fats so you’ll have the energy to perform your best day-in and day-out. Oatmeal and eggs are typical breakfast staples, but Noggle advises clients to break out of the mindset of what meals are “supposed” to look like and instead focus on consuming the nutrients you need to succeed. A snack isn’t always going to be nuts. It could be eggs if you need a protein-based snack. Or vice versa: You may opt for adding nuts into your breakfast to fulfill your morning protein needs.

“Never skip breakfast! It should likely be your biggest meal of the day because you’re fueling up to get through the next 15 to 16 hours,” says Noggle. “When people think of breakfast they think they can only eat certain breakfast foods, but that isn’t entirely the case. There are a lot more options of foods you can eat to fuel your day.
"People have to let go of what meals are supposed to look like and break the traditional thought process of what eating and nutrition is when it comes to nutrient timing.”

Carbo Load to Fuel Your Workouts

When you start looking at the specifics of nutrient timing you'll find that carbohydrates are the most important food group to focus on, especially as it relates to preparing for your workout and fueling during your activity. Carbohydrates are essentially the easiest form of energy for your body. When you’re getting ready to do a strenuous workout or activity, you need to fuel to increase your energy levels and carbs are typically your best bet.

All carbs, however, aren’t created equally. This food group is broken down into two categories -- simple and complex.

Simple carbs are quickly absorbed and are used for a quick spike in energy. These carbs, such as fruit, gels and endurance jelly beans, should be eaten during your activity or workout to keep you going and to ensure that you don’t hit a wall before the end of your activity.

Complex carbs should be used for maintaining energy levels for a longer period of time. When you hear about athletes “carbo loading” before a marathon, it means that they are eating complex carbs the night before and for breakfast on the day of their event.

Recover with Appropriate Amounts of Protein

Protein also plays an important role in nutrient timing, especially as it relates to recovering after vigorous activity. You need to eat an adequate amount of protein throughout the day, but you need to eat more protein post-workout and within a short timeframe of finishing your activity.

It’s important to note, though, that your body is only able to absorb so much protein at once. So, you shouldn’t fuel up with a 50-gram protein meal or shake after a workout because your body won’t be able to absorb all of that protein. Almost half of that much protein will end up getting stored as fat or turned into waste, making it imperative for the consumption of protein to happen over the course of more frequent, smaller-portion meals.

“Protein is extremely important for building muscle or getting lean,” says Noggle. “Someone who is looking at adding lean muscle mass to their frame will need to eat more protein post-workout versus someone who is doing an intense endurance workout, who will need to eat more of a well-balanced mix of protein and complex carbs prior to their workout. It all comes down to aligning your goals with the timing of your nutrient consumption.”

Smaller Meals More Often is Better When It Comes to Daily Meal Planning

Breaking out your meals into smaller portions, but with higher frequency, can help you get the most out of the food you eat. The more times you eat throughout the day, the more energy and longevity you’re going to have from sunup to sundown. If you prime your engine early and feed it regularly, your body will be in the best shape to perform at the level you need.

“If you’re looking at your day as a road trip driving from New Jersey to Florida, you have to make sure you’re eating enough throughout the day to make your trip,” explains Noggle. “If you’re doing heavy intense workouts during the day, you’re going to utilize more fuel and need energy from food more often.

“Also, a vegetarian is going to have different dietary needs than a person who follows a more omnivore/carnivore diet,” continues Jenn. “If you eat a huge salad for lunch, that’s great for filling you up. But you’re going to have to eat sooner -– within 60 to 90 minutes -- than someone who includes more protein for lunch which should keep you fuller longer.”

The exact timing of your meals throughout your day is different for everyone as each person has different goals, body composition and activity levels. When you make the mental shift, though, of seeing food as fuel and understanding the importance of fueling up your body for proper performance, recovery and metabolism levels, you can begin taking a dynamic approach to nutrition and exercise.

Tuesday, April 22, 2014

Trainer Tuesdays: What Foods aren't as Healthy as I Think?

Trainer Tuesdays

What Foods aren’t as Healthy as I Think?

Jenn Noggle: In today’s society, one can’t help but be bombarded with the “latest and greatest ‘healthy’” foods. From television commercials to the dozens of magazines in the grocery store check out lane, there is never a shortage advice. Unfortunately, too much of what I see and hear is incorrect or terribly misleading. A few of the foods that immediately come to mind are the following:

Frozen Dinners (ex: Lean Cuisine): These are often low in calories and/or convenient, however, they are also typically loaded with sodium and very low in actual nutrients.

Pre-made Smoothies: Pay attention to the nutrition information with these. Often times, smoothies contain tons of sugar, syrups and artificial sweeteners that can add up to well over 600 calories!

Some Trail Mixes: While there are certainly some healthy mixes, many can contain candy-coated and deep fried pieces, which means simple sugars, trans fats and refined carbohydrates.

Many Protein and Fiber Bars: It is often alluring and convenient to grab a “health bar” for the high fiber and/or protein. Read the nutrition labels carefully though. The majority of the bars I see are extremely similar to a candy bar in terms of sugar.

‘Fat Free’ Snacks and Sweets: Keep in mind that ‘fat-free’ does not mean sugar free calorie free, or healthy! Compare the nutrition label to the full fat version before you assume you are making the best choice.

Overall, the best advice I can give is to always thoroughly check the actual nutrition label of the foods you are buying. Don’t be fooled by the clever marketing/advertising using buzz words like sugar-free, fat-free, low-fat, etc.

Taynee Pearson: There are many foods that people think are healthy but they arent. Just because a food label says "fat free" or "sugar free" doesn't necessarily mean they are healthy. Many fat free foods are filled with sugars to disguise the taste of the food, and the same as sugar free options. Sugar Free foods are filled with artificial sweeteners which many studies have been done on and turns out they are very unhealthy, it's basically putting a chemical into the body by eating foods with artifical sweeteners. Some items which aren't that healthy are fat free or low fat salad dressings such as low fat ranch, it is better to use a vinaigrette or balsamic vinegar and olive oil instead. Another food which normally catches everyone is yogurt, many yogurts advertise fat free or low fat but they are loaded with sugars. Food labels are important to check.

Kelly Bailey: There are hidden monsters out there sabotaging your best efforts to eat healthy, and I’m not talking about the easy ones to spot, like the Krispy Kreme’s in aisle 7 at Giant Eagle! Some of the foods we think are healthy may be derailing our efforts. Health and nutrition is big business and these products are often marketed as “healthy”.

A few of the foods on my healthy-but-unhealthy “hit list” are:

Juice. Moms listen up! Juice is not good for your kids! Juice is typically loaded with added sugar. Even if you get the 100% juice, you may get a little vitamin C, but you are still consuming a lot of sugar. Get rid of the juice in favor of whole fruits, which contain nutrients and fiber.

Smoothies. This is especially true of the pre-made variety. Yes, they may contain fruit and even a few veggies, but they are also usually loaded with sugar. In addition, people tend to order larger sizes because they believe they are ordering something that is healthy.

Energy bars/protein bars/granola bars. You might as well just eat a Snickers bar. Energy bars often contain things we like, such as extra protein and fiber, but also contain lots of added sugars and other ingredients that I can’t even pronounce. A rule of thumb I often use when purchasing any food product: if I can’t pronounce the ingredient or have no idea what an ingredient is, I put the item back on the shelf.

Nut butters Take this one with a grain of salt...literally. Nut butters can be excellent sources of protein, good fats, and fiber. I love peanut butter and almond butter, but I won’t buy it unless the only two ingredients are nuts and salt. If you’re on a low sodium diet, the only ingredient in your nut butter should be nuts.

In your quest to eat healthy, don’t be fooled by deceptive labeling or old ways of thinking about what’s healthy and what’s not. If it seems too good to be true, it probably is. A wise consumer will educate themselves and check food labels and ingredient lists religiously.

Steven Madden: There are plenty of healthy foods out there that are just not as healthy as their makers want you to believe. Sometimes, removing the fat removes some of the positive nutritional value and often times replaces it with simple sugars. This is true of reduced fat and fat free peanut butter. Next time you are shopping, read the labels and compare these products. Even though the fat content may be less, the calories per serving tend to be the same. The reason is that the manufacture replaces them with sugar. Worse yet, the fat in nut butters is actually the heart healthy monounsaturated fats that your body needs. If you want a healthier nut butter, find one without added oils (they are used a thinking agent, but they add saturated fat) but keep the natural fat.

Then there are the healthy grains. Quick, what is a healthy bread for a sandwich? Did you say multi-grain or wheat breads? Sorry, but thanks for playing. This is a trick of labeling. These breads still usually contain refined grains, which are not as good as 100% whole grain. Bread makers have tried to confuse you, hoping that you think multi-grain and wheat bread are synonyms for whole grain. Even as I write this now, I'm wondering about a post from a few weeks ago where I may have done the same thing, said one while I meant the other. Bottom line, read your ingredient list. If the flour is "bleached" or "unbleached enriched wheat flour" than it is not whole grain.

The best advice I can give about avoiding unhealthy "healthy" foods is to read the labels. Compare products and accept that if it's too good to be true, it is. Your best tool is information.

Thursday, April 17, 2014

Four Foods You Never Thought to Eat for Breakfast

by Dr. Janet Brill

Mom was right when she said that breakfast is the most important meal of the day. After all, breakfast means “breaking the fast,” starting your day after a night of not eating with the energy and nutrition you need. A healthy breakfast can help you concentrate better, give you strength and even help you to maintain a healthy weight.

One important tip: Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime. Also, protein is very satiating meaning it blunts your hunger the most and keeps those hunger pangs at bay longer.

If you're sick and tired of the same old breakfast, why not spice up your morning with one of these four breakfast ideas of foods you never thought to eat?

1. PIZZA

Combining a whole-grain crust with a lower-sodium pizza sauce and some low-fat mozzarella cheese and perhaps a roasted veggie or two is the perfect quick and healthy breakfast for those in a hurry. The dish fits the bill, it contains a whole grain (dough), a lean protein (mozzarella) and either a fruit or veggie (tomato sauce and roasted peppers). You can whip this up in no time using a 100-calorie whole-grain flat bread, topped with a bottled tomato sauce, bagged and shredded low-fat cheese and some spinach. Toast in the toaster oven and you are good to go!

2. GREEN SMOOTHIES

If you are trying to get more dark green veggies into your day, then perhaps gulping them down as a breakfast drink might be just the strategy for you. Green smoothies are a type of health shake made by blending green raw veggies such as kale, Swiss chard, spinach, celery, parsley or broccoli with fruit such as oranges, bananas, kiwi, apples, pears and mango (some of which may be frozen). Add in water, fruit juice or ice and blend. Note that the typical ratio for a tasty green smoothie is about 60% fruit to 40% greens. Fast, easy and nutritious: try this unorthodox -- but nutritionist-approved -- breakfast trend.

3. PUMPKIN PIE YOGURT

Pumpkin is a spectacularly nutritious super food and is wonderfully versatile in cooking. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with a powerful antioxidant called beta-carotene, which is converted to vitamin A in the body. Current research indicates that a diet rich in foods containing beta-carotene reduce the risk of developing certain types of cancer, reduce the degenerative aspects of aging and offer protect against heart disease. One cup of pumpkin contains a mere 50 calories and three grams of dietary fiber.

Breakfast idea: Add pumpkin puree to Greek yogurt for a super nutritious breakfast treat packed with fiber, protein, good fat and calcium. This breakfast will also provide you with 180% of your daily requirement for vitamin A, a must-eat vitamin for healthy skin, hair and vision!

Yield: 1 serving

6 oz. container of fat-free Greek yogurt
¼ cup canned pumpkin puree (no sugar added)
2 packets Stevia (or sweetener of choice)
¼ teaspoon pumpkin pie spice
2 tablespoons fat-free whipped cream
1 tablespoon chopped (diced) walnuts

Mix all ingredients together and top with whipped cream and walnuts, if desired.

Nutritional Information Per Serving
Calories: 170, Fat: 5 g, Cholesterol: 0 mg, Sodium: 70 mg, Carbohydrate: 16 g, Dietary Fiber: 3 g, Sugars: 10 g, Protein: 17 g

4. BREAKFAST QUINOA

Quinoa (pronounced "KEEN-Wah") is one of those “ancient” grains that is actually not native to the Mediterranean but rather South America. Quinoa was called the “Mother of all grains” by the Incas, who considered it a sacred food. Quinoa is the seed of the goosefoot plant, a plant related to spinach with leaves that resemble ... you guessed it, the foot of a goose!

Loaded with vitamins, minerals, antioxidants, and fiber, this whole grain is incredibly nutritious. Quinoa is also unique among grains because it is a complete protein, meaning it contains the right amount of all essential amino acids your body needs to build new proteins. In fact, quinoa has twice the protein of regular cereal grains. Be adventurous and give this ancient grain a try for breakfast! It has a sweet nutty flavor with just a touch of crunch. Try some quinoa mixed with nuts and raisins for a great start to your day!

So if you're stuck in a breakfast rut, change it up and try some unusual but still super-nutritious breakfast foods to start your day off with the energy and dietary benefits you need!

Tuesday, April 15, 2014

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

Trainer Tuesdays

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!

Thursday, April 10, 2014

Eating Organic: Does It Really matter?

Eating Organic: Does It Really Matter?

Organic labels are populating every aisle of the grocery store these days, making options to eat chemically free a lot more available than they used to be. But with so many organic options out there, it’s important to consider what eating organic actually means and when it’s more advisable to pick organic foods over traditional options.

To help streamline your grocery shopping trips, the following guidelines can point you in the right direction to start making healthier organic choices for you and your family.

“Eating organic is a better choice because nourishment for the body comes from foods grown the way nature intended,” explains Sean Sullivan, personal trainer and studio owner at FitnessTogether Brecksville. “When too many pesticides are in our bodies, it can contribute to the cause of cancer, developmental and reproductive toxicity or hormone disruption.”

Understand What Organic Means

The definition of “organic,” according to the Organic Foods Production Act (OFPA), is that animal products sold or labeled as organically produced aren’t given any kind of antibiotics or growth hormones, are only fed with organic feed and aren’t administered any type of medications except for vaccinations or to treat an illness. Fruits and vegetables that are labeled and sold as organic are grown without using most pesticides or fertilizers with synthetic ingredients, they don’t undergo any irradiation treatments, seeds and transplants are chemical-free, and the fertilizer is natural.

When trying to determine which foods are the most important to buy organic, Sullivan first suggests always sticking to organic when you’re eating produce from the “Dirty Dozen” list. These items include apples, strawberries, grapes, celery, peaches, spinach, sweet bell peppers, imported nectarines, cucumbers, potatoes, cherry tomatoes, hot peppers, domestically grown summer squash and leafy greens (specifically kale and collard greens).

Sullivan also recommends choosing grass-fed meat for beef eaters, organic chicken, and wild-caught salmon, halibut and tuna versus farm-raised fish. When it comes to eggs, 100 percent organic brands are your best choice.

On the flip side, foods known as the “Clean 15” are least likely to be contaminated with pesticide residues. These include corn, onions, pineapple, avocados, cabbage, sweet peas, papayas, mangos, asparagus, eggplant, kiwi, grapefruit, cantaloupe, sweet potatoes and mushrooms.

“I use the rule of thumb that if I eat certain produce most days of the week, like strawberries and apples for instance, I always buy organic to avoid consuming a lot of pesticides on these conventionally grown fruits,” shares Sullivan. “I also will always go organic if it’s available, especially on leafy greens. Children, pregnant women and nursing moms should always eat organic too as children’s little developing brains and bodies make them especially vulnerable to pesticide residues found on food.”

Overcome the Common Barriers of Expense, Preparation

Two of the biggest barriers to eating organic foods are usually cost and the ability to prepare fresh food in fast and easy ways. Organic produce typically is more expensive than conventionally grown products, but prices are dropping as demand for organic goods is on the rise and more stores are regularly carrying organic options.

If you shop around organically friendly places like local farmer’s markets or discount stores such as Trader Joe’s or Costco, you can find comparable prices on organic food. You also can save money on your grocery bill by having one or two meatless meals each week focusing on vegetables, beans or whole-grain based dinners since meats can be more expensive.

When preparing your meals, make larger portions and freeze some of it so you have meals ready to heat up throughout the week. Additionally, Sean suggests portion control to help save money by spreading your food out to cover more meals, which in turn can be beneficial to weight loss goals as you’ll consume fewer calories.

“There is a greater demand for organic as people become more aware of how bad pesticides are for us and how they negatively affect our health,” says Sullivan. Eating clean and healthy is worth the price and will pay off in the long run. Just like in fitness, you can pay now for a personal trainer to stay fit, healthy and prevent illness. Or you’ll pay for it later in life with medical bills.”

When In Doubt, Grow Your Own

With gardening season just around the corner, it’s a great time of year to start thinking about how you can grow your own vegetables organically. With a little planning and setting aside time dedicated to healthy food, you can have a garden up and growing in no time.

Building an organic garden can be a fun and rewarding family experience that can help you teach your kids about properly growing your fruits and vegetables, as well as ensuring that what you eat comes from the earth and isn’t contaminated with pesticides and chemicals.

To ensure your garden is organic, you need to start with organic compost and find ways to keep bugs and insects away from your plants. Sullivan suggests using natural garden pest deterrents such as crushed eggshells and planting aromatic herbs like mint, fennel and basil.

“I have a small garden and grow my own herbs like basil, rosemary and thyme,” shares Sullivan. “You can plant marigolds next to your plants to help keep bugs away. I have also used food grade diatomaceous earth to help keep bugs away. Diatomaceous earth is kelp powder that is the fossilized remains of marine phytoplankton. We can eat diatomaceous, as it’s in a lot of grain-based foods to keep the bugs from eating the grain.”

Eating healthy doesn’t have to be complicated if you just go back to your roots and buy or grow foods as naturally as possible. Keep these guidelines in mind so that you can truly live a healthy lifestyle free from the many chemicals that can be found on your food.

“By becoming more knowledgeable and understanding of how pesticides can negatively affect your health, this will change your thinking, which will change your established habits, meal planning, shopping and eating habits,” Sean advises. “Everyone deserves the right to healthy, pesticide-free food. Honor the body God gave you by treating it well! After all, it’s the only place you have to live, right?”

Tuesday, April 8, 2014

Trainer Tuesdays: What are Some Healthy Options for Packing a Lunch to Take to Work?

Trainer Tuesdays

What are Some Healthy Options for Packing a Lunch to Take to Work?

Taynee Pearson: Taking a packed lunch to work is better than eating out everyday and it helps you resist the temptation of eating junk food. There are a lot of healthy options to pack for lunch such as grilled chicken salad, tuna salad, chicken, brown rice and vegetables. Sandwiches are okay to take to work too but make sure it's made with whole grain bread and try avoid the processed lunch meats. Alternatives to put on a sandwich would be tuna, mozarella, pesto and tomatoes, or grilled chicken with avocado.

Jenn Noggle: When I am packing a lunch, I basically try to keep three things in mind---protein, complex carbohydrate and vegetable. My goal is always to include at least one of each for a well-balanced meal. Some of my personal favorites for each category include the following:

Protein: chicken, turkey, yogurt, low-fat string cheese

Complex carbohydrate: high fiber whole grain breads and pastas, brown rice, apples and lentils

Vegetables: peppers, broccoli, onions, tomatoes, spinach

These are just some of my personal favorites/staples but there are certainly numerous other options. Find what works for you and stick with foods that you will actually enjoy. Another thing I love to do is cook a larger, healthy dinner the night before so that I can pack the leftovers then and there and know that I have a healthy lunch ready to go. That way I am a lot less likely to grab junk if I hit the snooze button the next morning and find myself in a hurry.

Steven Madden: Eating healthy in our modern world of efficiency is always difficult. There aren’t many fast food places that offer a wide menu of truly healthy food at a reasonable price (a reality that has helped lead to our obesity epidemic). One of the best ways to ensure a healthy lunch then is to pack it yourself.

I like to make sure that I have a lean protein, vegetables and fruits, and then good carbs (with fiber) to round out my lunches. First, never make a sandwich with white bread. I like a good dark, whole wheat bread. My two go to sandwiches are: traditional peanut butter; with good fats, fiber and protein, as well plenty of vitamins and minerals, it can be very filling. The other is one I call a stunt sandwich. I call it that because I ate one every day that I was training in Seattle at the International Stunt School. It is a simple sandwich of whole grain bread, raw spinach and kale with off the bone shaved turkey. I can personally attest that this is a filling sandwich that can help you get through a very hard day of physical work.

Raw fruit is always good, especially when craving something sweat. A small apple or orange is often found in my lunches, maybe grapes and strawberries. Toss in a few stalks of broccoli and some carrot sticks, and your meal is rounding out nicely. A half cup of almonds will also increase your protein intake, which will help satiate you longer, and so will half a cup of brown rice while adding a good amount of fiber to your meal as well.

The last thing I take into consideration is time. I have said many times that I would make a lunch before I leave my house and start the day. I have never succeeded in doing this. Now, I make my lunch in the evening before I go to bed. This way, I have no excuse to go get fast food.

Kelly Bailey: It can be very difficult to stick with healthy eating habits at work or on the road. It’s even harder if you stop at the local fast food restaurant to be tempted by high fat, over-processed foods. The best way to keep your healthy eating on track is to be prepared by taking your own lunch and snacks. When I make myself a take-and-go meal, I always make sure it’s filled with a good mix of healthy carbs, fat, and protein. I most often take a large spinach salad drizzled with olive oil and a pinch of salt, a can of tuna packed in water, and a piece of fruit. This combination supplies the healthy nutrients I need and keeps me full and energized for the rest of my busy day.

Friday, April 4, 2014

How to Eat Healthy When on the Road

When you hit the road for a personal or business trip, you often can run into major roadblocks in eating healthy and staying the course when it comes to nutrition. Before your next trip, pack the following tips with you so that you can successfully navigate your nutrition options whether you’re flying, road tripping or traveling for business meetings.

Start with a Strategy to Stay the Course

Contrary to what you might imagine, most people have the tendency to not eat enough while traveling. When you don’t eat enough, you leave yourself hungry and in a vulnerable position to make bad food choices like eating a brownie instead of a turkey sandwich. To help keep yourself out of a junk food jam, it’s always important to have a game plan before you go on your trip.

“It’s easy to fall off of your healthy eating routine when you travel,” explains Sean Sullivan, personal trainer and studio owner at Fitness TogetherBrecksville. “But if you plan ahead by doing things like packing a few snacks before you go, you set yourself up for success while you’re traveling. You won’t be hungry so you’re more likely to make healthier decisions when you’re in an airport, hotel or wherever you may be. I always fill the side pockets of my bags with healthy snacks and granola bars.”

In addition to preparing for healthy nutrition, it's also important to remember that moderation is key when you’re traveling. Sullivan says that it’s actually OK to indulge a bit when you’re on vacation, but to limit your indulgences so you don’t go overboard. For instance, if you choose to splurge by having a few drinks at a party, only have a few bites of dessert instead of eating an entire piece of cake.

“The main concept to remember is moderation,” advises Sullivan. “You can always enjoy yourself if you use moderation. But nothing is good if you don’t moderate it.”

Be Prepared by Packing the Essentials

Most major airports today offer healthier options than vending machine snacks and sodas. Many feature market areas near the waiting area with pre-made turkey or roast beef wraps, as well as water and protein bars.

Depending on your options, Sullivan’s number one rule of thumb is to look for whole foods rather than processed foods when choosing airport fare. But an even better approach is to pack your own food while you travel. Using a cooler as a traveling companion in your car or as a carry-on when flying can ensure that you know exactly what you’re eating and how healthy it is.

Besides the regular snacks of almonds, nuts, protein bars and fruit, Sullivan also suggests packing plastic containers with a few meals of chicken, sweet potatoes and vegetables to get you through your trip with healthy and tasty traveling food options.

Navigate a Restaurant Menu like a Professional

Whether you’re traveling for business or vacation, you tend to eat many more meals at restaurants than you normally do at home. Restaurant eating can pack on extra hidden calories and enticing menus can encourage you to splurge more than you probably should.

To keep on track with proper nutrition while eating out, Sullivan suggests focusing on the entrée portion of the menu and identifying what ingredients are used in each dish. Choose the best elements of protein, complex carbohydrates and vegetables from a couple of different entrees to create a meal that not only satisfies your appetite, but is good for your waistline.

“You can mix and match throughout the menu to get the meal you exactly want,” advises Sullivan. “One entrée may have sweet potato, but another one may not. You can say that you want chicken from one entree and sweet potato from another entrée with grilled vegetables on the side. Everyone does it these days so waiters and kitchens should be able to accommodate. Don’t be nervous to ask for what you want when you’re eating at a restaurant. Keep your health and fitness goals in mind.”

The biggest hidden calorie offenders on any menu, though, that Sullivan always suggests staying away from are items such as tuna salad, chicken salad and Caesar salad. Even though you may think that these types of foods are healthy because of their salad label, in actuality they can end up being worse for you than something that is classified as high in calories and fat. It’s best just to stay away from meat salads and Caesar salads because they typically are made with calorie- and fat-laden mayonnaise and dressings.

Avoid Getting Derailed from Healthy Habits during Business Meetings

Business meetings can be one of the hardest situations to stay true to a healthy diet because most of the time companies are bringing food into the meeting for you. This food may be the only nutrition options you have for the entire day, especially if you’re working through the lunch hour.

Instead of throwing in the towel to eating healthy, you can still manage to make some good choices if you’re creative and not afraid to think outside the box. For instance, if creamer is your only option for coffee, stick with black coffee during the meeting. If caterers bring in sandwiches for lunch, you can take the bread off and only eat the meat and vegetables. Or, if you think about it ahead of time, request some healthy food choices for the meals that will brought in before the meeting starts. The more specific your request, the better results you will have.

“These are really hard situations to be in, but try your best to stick with fruits or vegetables and eat as healthy as you can,” advises Sullivan. “It goes back to having a game plan, eating a healthy breakfast and bringing a healthy snack with you if you can.”

A busy travel schedule in the spring and summer months doesn’t necessarily have to sabotage your healthy eating habits. Take what you know and practice about proper nutrition during your daily routine and apply it to your travel plans to make eating healthy smooth sailing from the time you take off on vacation to when you return revived and refreshed.

Tuesday, April 1, 2014

Trainer Tuesdays: What are the Most Foolish Diet Fads You Have Seen?

Trainer Tuesdays

What are the Most Foolish Fad Diets You Have Seen?

Jenn Noggle: I don’t even know where to begin! I personally think any diet fad is foolish. The key to long term weight management and optimal wellness is to eat a balanced diet that includes all of the major food groups. That being said…any diet that eliminates a food group (no carb diets for example) is foolish. Sure you might lose weight at first, but not only will you likely gain it back and then some, you will also be missing key nutrients that are needed by your body to function properly. Equally as foolish is any diet promising “quick and easy” results. Unfortunately, losing weight is not quick or easy…not if you want to keep it off anyway. I also cringe when I see various pills or supplements advertised as fat burning, telling you that you do not need to change your diet or exercise. Do not be fooled by these bogus promises! Keep in mind also that the models and celebrities promoting many of these products or diets are being paid to do so and are likely doing other things to achieve their weight or fitness level that go unmentioned. To sum it up as simply as possible, in my opinion, any “diet” is foolish. The best method to looking and feeling your best is moving your body daily and eating small, frequent, balanced meals. There is no secret, no trick, no diet and no fad that compares to the good old-fashioned method of exercise, portion control, nutritious eating and moderation of processed foods or treats. Don’t let anyone convince you otherwise!

Kelly Bailey: There are hundreds of fad diets out there, so it’s not hard to find these ridiculous plans that promise weight loss and better health. Some of the silliest “fads” that are popular lately are the cleanse diets, that usually last somewhere between three and 21 days. (I know I’m probably upsetting people by calling cleanses a fad....but sorry, they are!) It’s true that someone who eats terribly all the time is probably going to lose some weight and feel better after completing one of these cleanses. But keep in mind that we are amazing and complex organisms whose bodies already have natural mechanisms in place for detoxification. The reason, in my opinion, these are fads is because they are not diets that are sustainable long-term, and some of them are downright dangerous. Instead of trying fad diets, we all need to bite the bullet (or a piece of broccoli), and realize that to be truly healthy and reach our fitness goals, we need to properly fill our bodies with nutrient dense foods.

Steven Madden: There have been a lot of fad diets over the years. Ignoring some of the more obviously stupid diets, I want to focus on one of the more well known diets that I think is foolish, the very popular Gluten Free Diet. Now please don't misunderstand me. People who suffer from Celiac Disease should actually use a Gluten free diet, and not be be rude, I mean people who have actually gone to the doctor experiencing symptoms and have had the actual blood test need to diagnose the disease, not someone who has self-diagnosed the disease or simply thinks they have it because, well they just don't feel right.

Gluten is a sticky protein found in grains that has really only been a part of the human diet since the Neolithic age. As a result, the human digestive system has not fully adapted to braking it down into it's base amino acids. However, this is not an issue for people without Celiac disease. Gluten is in everything, since it is used as a thickening agent and the general weight loss experienced by people who have needlessly switched is generally due to the very restrictive diet. But as I said, it is all unnecessary.

According to Carol M. Shilson, executive director of the Center for Celiac Disease Research "There's no scientific evidence that it's better for you if you don't have celiac disease." And she's not alone. Mark DeMeo, M.D., is the director of gastroenterology and nutrition at the Adult Celiac Disease Program at Rush University Medical Center in Chicago and he has concluded "there's nothing magical about a gluten-free diet that's going to help you lose weight." And in her book Gluten-Free Diet: A Comprehensive Resource Guide, Shelley Case, R.D has pointed out that many companies resort to using fats and sugars as food bonding agents when they eliminate gluten from their products which can lead to a micronutrient deficiency. Because of how tricky it is to maintain a gluten free diet, people with Celiac disease are always encouraged by their doctors to start seeing a registered dietitian, and not just start buying anything with a gluten free label on it.

I am all for increasing the amount of fruits and vegetables people consume, however switching to a needlessly restrictive diet is unnecessary to the point of being unhealthy. It is true that changing your diet will change how you feel, but simply using gluten as the excuse, or for that mater, any of the thousand other aspects that make up the human diet, as to why you are not healthy will never really solve the problem.

Taynee Pearson: There are many FAD diets around these days. FAD diets are designed to make you think that there is a quick solution to losing weight or get into shape but they aren't realistic. Most FAD diets are designed to make you have a very low caloric intake and basically starve yourself to lose weight. The special K diet that was advertised on the special k cereal boxes was a bad diet. Your body wouldn't have got the proper nutrients needed. Another crazy diet is Atkins diet, your body is not designed to only intake a high fat content and a high protein content which is required by this diet. Your body needs carbohydrates to function properly, they are the main source of energy in the body. The Atkins diet is known to place a lot of stress on your kidneys and causes other health problems.