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Vitamin D is also known as the “sunshine vitamin” and is important for bone health to prevent bone softening. Recent studies suggest that vitamin D plays a role in the prevention of colon, prostate and breast cancers.

            The optimal level of vitamin D is 50ng/ml. Do you know your vitamin D level? A routine blood test from your doctor can tell you your 25-hydroxyvitamin D level.

            It is hard to consume enough vitamin D through foods. Milk, yogurt, breads and cereals are typically fortified with vitamin D. Seafood sources such as tuna and salmon can naturally provide 200-400IU/serving.

            The average American diet provides 100IU/day of vitamin D. The current recommendation is 200-400IU/day (depending on age). Some researchers are recommending an increase to the suggested daily amount based on vitamin D‘s possible role in cancer prevention.

            The National Institute of Health (NIH) recommends 5-30 minutes of sun exposure (on the face, arms, legs, and back without sunscreen) between 10am and 3pm at least twice a week. Because of Missouri‘s location, it is hard to get the right amount of UVB rays from November to February, so summer is the perfect time to get your vitamin D through sunshine!

            While you’re outside in the Missouri heat, you might need something to keep you cool. The best option is water. Don’t like to drink plain water? Try adding slices of lemons, limes, or oranges to your water pitcher and store in the fridge. Or add flavor packets made with an artificial sweetener or stevia or truvia to water bottles.

            There are also many low or no calorie options such as Sobe Lifewater (0-50 calories/serving). Iced tea (unsweetened) has 0 calories/serving. Gatorade’s G2 has 40-50 calories/serving and will replace sodium, potassium, and other electrolytes if you decide to work out during your 30 minutes outside.

            If you want a frozen treat to cool down, Weight Watchers and Skinny Cow offer many flavors of ice cream bars and sandwiches with less than 100 calories. Some varieties even have at least 3 grams of fiber!

            You can also make your own fruit smoothie. Summer is the season for fresh berries and other fruits; add a couple handfuls to a cup of plain, non-fat yogurt with ice and blend. (If you use frozen berries, you may not the ice.)

 

If you are interested in more nutritional guidelines contact your BigTime Results Staff Registered Dietitian!  BigTime Results Personal Trainers can also develop personal training programs for you to get outside and get some needed Sun!

           

 

The oppressive heat that we have been experiencing recently in the Ozarks can mean only one thing, summertime! Summer means enjoying outdoor activities, sunshine, and higher temperatures. Unfortunately these higher temperatures can cause havoc with exercise routines.

 

Heat illnesses are a huge concern when active during hot weather. According to the Missouri Department of Health and Senior Services individuals at greater risk of heat injuries; children 4 and younger, adults over 65, people who are overweight, and those who are unfit or not acclimated to hot conditions.

 

When exercising the body attempts to help cool itself by sweating. When someone exercises they sweat, which releases heat through evaporation. According to the American Council on Exercise one should be extra cautious during conditions that combine high temperatures and high humidity. High humidity limits the evaporation of sweat, hindering the body’s ability to cool itself.

 

Our bodies work through a process of energy and electricity. Food is our energy source while components in certain foods provide us with electrolytes (ionic salts) which support proper bodily function. Making sure you are properly fueled and have the proper amounts of electrolytes is essential for exercise at any time and more so in the heat. Sweating during exercise can lead to depletion of electrolytes, monitoring electrolyte levels maintains safety and optimal training levels. According to the American College of Sports Medicine for most exercise, lasting less than one hour, water is what the body needs most. Additionally they add that during very intense or lengthy training sessions, where sweating is at high level, a sport drink is useful to refuel the body with lost potassium, chloride and sodium. Most foods that are high in potassium are rich in electrolytes as well. Consuming a banana or an orange before working out is beneficial in keeping electrolytes at an optimal level. Many other foods are rich in potassium and electrolytes such as strawberries, bell peppers, spinach, and broccoli. If you are looking for a protein source that is high in potassium tuna is an excellent choice.

 

Hydration plays a crucial role while exercising during high temperatures. The American Council on Exercise lists several tips on proper hydration that can help you during exercise. Drink one to two cups of water at least one hour before exercise. Drink one cup about 20 minutes before exercising. While exercising consume four to eight ounces of water every fifteen minutes. After exercise, drink eight ounces of water in the first thirty minutes after exercise. After exercise, drink two cups of water for every pound of weight lost during exercise.

 

Consuming

 

There are many things you can do to play it safe. Adjusting the intensity of your outdoor activity may be needed to accommodate the heat. Attempt to do your activities before 10am or after 6pm at night. Wear loose fitting, light colored clothing to help ventilate and cool your body. Wearing sunscreen can also help your body regulate its temperature. Stay active during the summer; just remember to be cautious of the heat when working towards your health and fitness goals.

 

You can always schedule an orientation with BigTime Results Registered Dietitian to get your personal requirement for hydration and nutrition needs.  A personal trainer can also help get you on a workout plan to maximize your workout efforts! 

Have you been to the Springfield Farmers’ Market in the Battlefield Mall parking lot? It is open Tuesday, Thursday, and Saturday mornings beginning at 8:30.

At the market, you will find everything from fresh flowers to locally raised beef, pork and chicken. You can get fresh eggs and baked goods. And of course, there is a large selection of leafy greens, berries, and vegetables such as green beans, squash, tomatoes, new potatoes, and peas.

The prices are reasonable and most sellers boast organic growing processes. “In the U.S., the average grocery store's produce travels nearly 1,500 miles between the farm where it was grown and your refrigerator” (http://www.sustainabletable.org/issues/whybuylocal/).

Just think of all the recipes you can make with your fresh purchases. Scramble two or three fresh eggs with a couple of teaspoons of your favorite herb and add in onions, peppers, and 1-2 ounces of locally raised sausage. Enjoy with 2 slices of homemade bread. Every ingredient for this easy breakfast can be purchased at the farmers’ market and is about 500 calories.

The fresh vegetables make great side dishes. While making dinner, place cut up cucumbers, tomatoes, squash, broccoli, and cauliflower on the counter with low-calorie, low-fat dressing or hummus. Slice a tomato (or more than one) in half. Spread cut side with Dijon mustard and sprinkle with a little salt, black pepper and cayenne pepper. In a separate bowl, mix 3 tablespoons melted butter, ¼ cup dried bread crumbs, and ¼ cup parmesan cheese for every two tomatoes. Sprinkle this on each tomato half and broil until crumbs brown and tomatoes are tender. Or just sprinkle tomato slices with fresh herbs.

While grilling, place corn on the cob (in shucks) on the grill until browned all around. Cut up new potatoes and onions, place in foil coated in cooking spray, sprinkle with pepper and other grilling spices you like and grill until potatoes are tender. Slice eggplant, spray each side cooking spray or lightly coat with olive oil and season then grill each side until brown.

You can also make a fresh vegetable pizza. Using a store-bought crust, top with tomato sauce, then add zucchini, squash, onions, tomatoes, or any other vegetable that sounds good. You can also add hamburger or sausage. Top with mozzarella or parmesan cheese.

Add fresh berries to cold or hot cereal. Throw a handful in pancake or muffin batter. Sprinkle plain, non-fat yogurt with berries. Top French toast or waffles with berries and ¼ cup plain, non-fat yogurt instead of syrup or powdered sugar. To make berries last longer, freeze them in an airtight container after 2-4 days. This can be used for smoothies later.

So after a hard workout with your personal trainer from Big Time Results or to celebrate accomplishing a corporate wellness goal, treat yourself to a bouquet of locally grown flowers for just $6-10 from the farmers’ market! Or stop by the other booths for handmade crafts. Workout local, buy local!

There is a lot of controversy in the media about carbs. There are some people that say you should eat a low carbohydrate diet, don’t eat them at night, or only eat high-protein. It can get pretty confusing. If you are trying to loose weight, gain muscle, or just stay healthy you need carbs! About 60% of your daily calories should come from carbohydrates. They provide your brain and muscles with much needed fuel. This helps you get through the day with energy and stamina.

No matter what you eat whether carbs, fats, or proteins, they all equal calories. If you want to loose weight, you have to burn more calories than you take in. Where your calories are coming is also very important.

There are two types of carbohydrates: Simple and Complex. Simple carbohydrates come from food sources such as table sugar, soda, candy, honey, and occur naturally in fruits and vegetables. Complex carbohydrates come from food sources that contain more nutrients and fiber such as whole grains, potatoes, fruits and vegetables, rice, and beans. They are the better choice, because your body burns more calories converting them over to usable energy. They also keep your blood sugar levels from spiking.

At Big Time Results, not only do we have personal trainers to help you take the excuses out of working out, we have a Registered Dietitian on staff to help answer your nutritional questions. Having overall health and success at reaching your goals truly takes a combined effort of participating in physical activity and making healthy food choices.

Summer is just around the corner! Grab and friend and come check out our new group fitness classes. Your first two weeks are free! What are you waiting for?

 

Turkey Bake with Whole Wheat Pasta

Prep Time: 15 Minutes

Cook Time: 45 Minutes

Ready In: 1 Hour

Servings: 10

Ingredients:

1 (16 ounce) container low-fat ricotta

cheese

1 (8 ounce) package shredded low-fat

mozzarella cheese

2 cloves garlic, minced, or more to taste

salt and ground black pepper to taste

1 (1 pound) package whole-wheat penne

pasta

1 pound ground turkey

1 (13.5 ounce) jar spaghetti sauce

Directions:

1.               Preheat an oven to 300 degrees F (150 degrees C).

2.               Stir the ricotta cheese, mozzarella cheese, garlic, salt, and pepper in a bowl; set aside on counter to allow to come to room temperature.

3.               Bring a pot of water to a boil; cook the penne in the boiling water until cooked through yet firm to the bite, about 11 minutes. Drain and transfer to a large mixing bowl.

4.               While the pasta cooks, place a skillet over medium heat. Crumble the turkey into the skillet; cook and stir until the turkey is completely browned. Drain and add to the pasta.

5.               Spread 2 tablespoons of the spaghetti sauce into the bottom of a 13x9-inch baking dish; stir the rest of the spaghetti sauce into the pasta and turkey mixture. Spoon about half of the pasta mixture into the baking dish; top with the cheese mixture and spread into an even layer. Spread the remaining pasta mixture over the cheese layer. Cover with aluminum foil if desired.

6.               Bake in the preheated oven until slightly brown on top, about 30 minutes.

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