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| Eat to Live
Customized Nutrition
March 21, 2010 |
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Happy & healthy spring to all of you!
Hope everyone enjoyed the gorgeous weekend and is ready to tackle the week with loads of energy, great workout plans and nutrient dense meals.
The first step in improving quality of life is knowledge. I can not stress just how important it is to never stop learning. My goal is to continue providing information that will help to keep you on this learning journey.
Second you must surround yourself with positives and with people who push you to become a better you. Now is the perfect time to do some pruning of the slackers and social situations that may be distracting you.
Next you should not only have a goal, but a plan on how exactly you are going to obtain this goal. Strategies should be assessed from time to time. If your goals change, even slightly, then the strategy may also need to be changed.
Lastly you should have a dietitian named Melissa that keeps you on track, and reminds you that "when you want what you've never had, you must do what you've never done" -Theodore Roosevelt.
Stay focused and keep working hard!
Melissa
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Did You Know...
Rubbing mint on your forehead can help alleviate a headache. |
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Nutrition
What's all the hype about Greek Yogurt
You may have noticed the new kid on the block...Greek Yogurt. What is so special about it, and is it actually any better than traditional yogurt?
Greek yogurt has a much higher protein content, lower carbs and less lactose than regular yogurt. It still has all the probiotic benefits as yogurt. The texture is very creamy and thick, almost comparable to sour cream. Be aware that some varieties have a pretty hefty sugar content. Plain greek yogurt is a great snack for those looking to increase lean protein content of their diet, and can be in many recipes like muffins, guacamole and coleslaw.
Chiobani 0% plain 100 cal 7g carb 18g protein
Chiobani 2% pineapple 160 cal 21g carb 13g protein
Oikos 0% plain 80 cal 6g carb 15g protein
Oikos 0% blueberry 120 cal 16g carb 13g protein
Yoplait greek 100cal 10g carb 14g protein
Yoplait greek strawberry 130 cal 19g carb 12g protein
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Natural Health
Mint
Besides its incredibly refreshing aroma, mint is an antispasmodic and soothes the digestive track. Mint is effective for colic, flatulence, healing ulcers and overall healthy digestion. Topically it can be used to increase circulation and as a pain reliever. Peppermint foot lotion is great for overused footsies, and massage oil with added peppermint helps to stimulate blood flow. Mint in shampoos & conditioners stimulates circulation to the scalp, and gives you a great little tingly feeling. Peppermint is also useful for increasing concentration...add a sprig to your tea while studying and see just how much of a smarty pants you become.
Lynn has the most luscious mint garden, oh man you just want to stick your face in it and breathe it all in! Peppermint, spearmint, chocolate mint...mmm. Fresh or dried, either way it is so stimulating and refreshing. I still have some of Lynn's dried mint from 2007, yep, and it blows the store bought tea out of the water. Untouchable momma, untouchable.
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Exercise
Supplementing an exercise program
When we start exercising, it is usually for reasons like increased energy, more muscle mass and less body fat. We don't normally plan for sore knees or shin splints, although we occasionally hit one of these speed bumps. The seasoned athlete learns about his or her body and knows what may be first to fail, and can so supplement with means of prevention.
It is not a bad idea to incorporate fish oil, omega-3 fats help fight inflammation and arthritis, and aid in decreasing bodyfat stores.
Glucosamine is effective for reducing joint pain and rebuilding worn cartilage. Unlike NSAID's it does not inhibit muscle growth.
Glutamine helps to decrease recovery time and has a muscle-sparing effect. Glutamine works against overtraining and enhances the immune system, two very important factors of a healthy life.
These supplements are currently available to us at our discretion. The proposed Dietary Supplement Safety Act will require all supplements to go through governmental review to stay legal, taking away our ability to chose and buy our own vitamins and supplements. More information is availale at www.saveoursupplements.org |
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Eat To Live
401.486.7089
Renaissance Fitness - 195 Broadway, Newport RI 02840
Peak Fitness - 200 Highpoint Ave, Portsmouth RI 02871
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