March Muscle Madness

I have people ask me weekly about what to take after their workout to maximize their results.I have been recommending for years Skim Chocolate Milk. This has been the gold standard in sports nutrition for many years. Nancy Clark, MS RD, who is considered to be the Queen in Sports Nutrition, has talked about its effectiveness in all her Sport Nutrition books. Skim Chocolate Milk provides the correct ratio of carbs to protein and is also a good source of Potassium (electrolyte lost in sweat) and good source of Calcium (which has been proven to help reduce body fat)! For men I recommend 16 oz and woman 12 oz within 30 minutes of your workout. Remember you can always use powdered chocolate mix with powdered milk if you not able to access chocolate milk after your workout, and then all you have to do is add water. Drinking skim chocolate milk post-workout will replenish glycogen stores (energy) and promote protein synthesis post-workout. It’s also Yummy for your Tummy! One other note I do not recommend skim chocolate milk any other time besides post workout because of its sugar concentration, but following a good tough workout you want quick absorption!

March Recipe- 4 oz portions of Orange Roughy with Yogurt Caesar Dressing spread on 1 side then sprinkle Italian Bread Crumbs on one same side then bake at 425°F for 20-25minutes. Goes well with a serving of Wild Rice and Grilled Asparagus!

Refer a Friend for Personal Training and receive 3 Free Sessions!

Refer a Friend for boot camp and receive 1 Free Week!

March Supplement Special-Syntha 6 Meal Replacement Protein 5lb (52/servings) - $45

Syntha 6-is a great meal replacement because it contains 5 grams of fiber/serving to help with feeling of fullness and also provides a combination of whey and casein proteins.Also the taste is superb for a protein supplement!

February Fiber Fanatic Month

February Fiber Fanatic Month

If anybody has talked to me for let’s say 5 minutes they can see that I am a fiber fanatic! I always say fiber fights fat so make fiber your friend. So how does fiber help fight fat, it helps provide greater satiety (feeling of fullness)! I recommend that you try to consume a fiber source at every main meal and to include fiber along with protein for snacks. Fiber’s other benefits beyond weight management are many! Fiber acts as the scavenger for LDL cholesterol (Lousy Cholesterol) and picks it up where it can be excreted out of the body. Helps regulate blood sugar levels by slowing down blood glucose absorption. Helps prevent colon cancer. And last but not least helps with regular bowels!

I consider a food a good fiber source when it contains 5 grams of fiber or more per serving!

Fiber sources- many breakfast cereals contain the 5 grams of cereal. (My personal favorite is Caramel Delight by Fiber One), oatmeal, double fiber bread (Nature’s Own), Non-Starchy Vegetables, Whole Wheat Pasta (I like Whole-Wheat Egg Noodles), Whole Fruit (Apples, Peaches, Pears, Berries), and many companies have come out with fiber products like fiber one granola bars.

Try to consume between 25-35 grams of fiber day and make sure to drink plenty of water (1/2 your bodyweight in ounces).

Fiber Recipe-French Toast (Use 2 Nature’s Own Double Fiber bread slices (50cals/slice), in a separate bowl beat 1 whole egg, ¼ cup of skim milk, splash of vanilla, sprinkle of cinnamon, tablespoon of applesauce, vanilla protein (optional), then dip bread in bowl on each side and place on griddle or frying pan sprayed with PAM butter spray and cook each slice of bread until lightly browned on each side. Serve with 1 Tb of Brummel Brown Margarine and Sugar Free Log Cabin Syrup. Then enjoy your yummy Creation!

February Special-Health Risk Assessment-$15

Includes: Total Cholesterol, LDL, HDL, Triglycerides, Blood Sugar, Blood Pressure, Body Fat and Lifestyle Questionnaire with Lifestyle Interventions!

Blender Bottle with Blender Ball$5

Great for Protein Shakes, Omelets, and French Toast Mixture

Freedom from Smoking

Now's the time!

Quit smoking for good with the Freedom From Smoking^® program.

Join us for 7-8 weeks of a group session to get you on the road to being smokefree!

Learn how to overcome your tobacco addiction...so you can start enjoying the benefits of better health.

• Small group setting

• Fun, interactive learning environment

• Participant workbook and other informative materials provided

Topics include:

• Medicines that can help you stop smoking

• Lifestyle changes that make quitting easier

• Preparing for Quit Day

• Managing stress

• Avoiding weight gain

• Developing a new self-image

• Staying smoke-free for good

Let your BigTime Results Trainer or HR Director know that you are interested in starting Freedom from Smoking.

Real Deal with Eggs

Eggs- Nutritional Powerhouses

Eggs contain a full delivery of vitamins and minerals that help our bodies with optimal function. Eggs provide iron, vitamin A, several of the B vitamins, vitamin D, vitamin K, and vitamin E, Folate, Phosphorous, Selenium and Zinc. The bright orange color of the yolk is due to its high levels of the carotenoids lutien and zeaxanthin, both of which protect eyesight. In terms of protein, egg whites are the gold standard for levels of high quality proteins. The vitamin choline is a new superstar in the world of nutrition and eggs supply plenty of it. Among other things, choline has been demonstrated to play a role in fetal brain development and also in memory formation throughout life.

Brief nutrition comparison by egg size:

Whole egg, raw	Calories	Protein	Fat	Carbs	Chol	Sodium	Iron	Choline	Vit. A	Folate	Vit. D
Small	54	5g	4g	0g	141mg	54mg	<1mg	95mg	61µg	18µg	31IU
Medium	63	6g	4.18g	0g	164mg	62mg	<1mg	110mg	70µg	21µg	36IU
Large	72	6g	5g	0g	186mg	71mg	<1mg	125mg	80µg	24µg	41IU
Extra Large	80	7g	5g	0g	208mg	80mg	1mg	140mg	90µg	26µg	46IU
Jumbo	90	8g	6g	0g	234mg	89mg	1mg	158mg	101µg	30µg	52IU

The yolks contain most of the nutrients found in eggs besides protein but they also contain all of the fat and cholesterol. Because of early observational studies linking dietary cholesterol and heart disease, eggs have gained a bad reputation. However, new research shows that dietary cholesterol does little to contribute to blood cholesterol levels. Saturated fat on the other hand, does raise cholesterol levels. More significant lifestyle and dietary factors such as lack of physical activity and consumption of refined grains and few fruits and vegetables were shown to have a much greater impact on one’s risk for heart disease. Because a small amount of saturated fat is essential and because of the high vitamin contents, eggs should not have to be shied away from completely but a limit of 3 yolks a week is recommended.

The majority of recent press that eggs have received relates to the food borne illness known to most as salmonella. The bacterium involved, Salmonella enteritidis, is a natural part of the chickens’ environment and is commonly found in eggs and poultry. Washing the egg shells does not rid them of the bacterium as they often grow inside the shells as well. Dr. William Schaffner stated in a recent article about egg safety that eggs from small producers were less likely to be as contaminated as those from densely populated factory farmers. Indeed, during the recent egg recall, farmer’s markets saw a boom in egg sales as consumers turned to them as a safe source of eggs. Wherever you purchase your eggs, proper food handling and egg cookery are always necessary to prevent illness.

Eggs can be stored for up to 5 weeks at no higher than 45°F until ready to cook. Your refrigerator should be at 41°F so it serves as the best place to store your eggs. Cook eggs until the white is completely coagulated (solid and gel like), scrambled eggs should be solid with no runny parts. Cook egg dishes until they reach an internal temperature of 162°F. Wash hands in warm, soapy water after handling raw eggs and egg shells and do not reuse kitchen tools and surfaces until they are washed in hot, soapy water.

Egg White Omelet

1 whole egg

2 egg whites

1 Tbsp skim milk

Salt and pepper to taste

Dash paprika

1 oz part-skim mozzarella

2 Tbsp salsa (non-fat)

¼ cup avocado slices

Beat the egg and egg whites with the milk, paprika, salt and pepper until uniform. Pour mixture into a warm non-stick omelet plan until underside is coagulated. Flip with a flexible spatula and sprinkle the cheese on one half of the cooked side. When the second side is solid, fold the empty half over the cheese and slice omelet onto a plate. Tip with salsa and avocado slices.

Nutrition per omelet: 247 calories; ~21g protein; 14.5g fat; (7g sat. fat); ~7g carbohydrates; 205mg cholesterol; 597mg sodium.

Sources:

Applegate, E. PhD, (2000). Introduction: Nutritional and Functional Roles of Eggs in the Diet. Journal of the American College of Nutrition, 19 (90005), 495S-498S. Retrieved from: http://www.jacn.org/cgi/content/full/19/suppl_5/495S

Lebwohl, B., (2010). William Schaffner on US Egg Safety. Earth Sky, a Clear Voice for Science. Retrieved from: http://earthsky.org/health/william-schaffner-on-the-safety-of-u-s-eggs

McWilliams, M. (2008). Foods, Experimental Perspectives. Pearson, Prentice Hall, Upper Saddle River, New Jersey.

You can consult with BigTime Results Registered Dietitian for other nutrition questions. BigTime Results also provides Personal Training (at our facility or in-home), Corporate Wellness (Smoking Cessation, Health Risk Assessments, Smoking Cessation Programs), and boot camp classes.

Low down on Stevia

Stevia- Worth Trying?

Stevia is a South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. The leaves of this small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 200 times sweeter than sugar and are calorie-free.

Stevia is widely used all over the world. In Japan stevia claims over 40% of the sweetener market. In the US it is only allowed as the purified form which, is added along with other natural flavors to the sweeteners called Truvia by Coke and PureVia by Pepsi. You can also buy it as a supplement in health food stores.

Stevia can be a healthy part of a weight loss program or managing diabetes because it is a natural sweetener that is calorie free. It can be added to recipes, cereals, and beverages just like sugar. It can also be used in baking or cooking, but because it is sweeter than sugar there are conversions to be aware of. It is not recommended to use in candy making however, because stevia products do not have the same carmelization properties as sugar.

Sugar	PureVia	Truvia
1 Cup	4 Tbsp	1/3 C + 1 tsp
1 Cup	Or 24 sachets	Or 24 packets

There are also liquid forms and some of the liquid forms are even flavored. Some people find the flavor of stevia products appealing and others don’t.

The moral of the story, as with most things in life, moderation is key. Consuming small amounts daily has been shown to be completely harmless. It never hurts to try something new and see if it could work in your weight loss efforts or managing your diabetes. Let us know your opinions.

Sources:

¹ J. Food Hyg. Soc. Japan 26: 169, 1985.
² Drug Chem. Toxicol. 21: 207, 1998.

3. http://www.eatright.org/search.aspx?search=stevia&type=Site. Accessed: 9 November 2010.

4. Truvia.com

5. Purevia.com

Morning Glory Muffins

MAKES 18 SMALL MUFFINS

(source: http://www.mayoclinic.com/health/healthy-recipes/NU00411)

Ingredients

1 cup all-purpose (plain) flour
1 cup whole-wheat flour
3 Tablespoons of PureVia or 5 Tbsp of Truvia
2 teaspoons baking soda
2 teaspoons ground cinnamon
1/4 teaspoon salt
3/4 cup egg substitute
1/2 cup vegetable oil
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups chopped apples (unpeeled)
1/2 cup raisins
3/4 cup grated carrots
2 tablespoons chopped pecans

Directions

· Preheat the oven to 350 F. Line a muffin pan with paper or foil liners.

· In a large bowl, combine the flours, sweetener, baking soda, cinnamon and salt. Whisk to blend evenly.

· In a separate bowl, add the egg substitute, oil, applesauce and vanilla. Stir in the apples, raisins and carrots. Add to the flour mixture and blend just until moistened but still slightly lumpy.

· Spoon the batter into muffin cups, filling each cup about 2/3 full. Sprinkle with chopped pecans and bake until springy to the touch, about 35 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

Nutritional Analysis: (serving size 1 muffin)

Calories 170, Protein 3 g, Sodium 195 mg, Fiber 3 g, Total fat 7 g, Potassium 140 mg, Calcium 17 mg