Low Calorie Cocktail Recipes for St. Patrick’s Day

Watch out for those high-calorie libations this St. Patrick’s day with 14 low-cal drinks from shape.com. Each green-themed bevvie is festive enough for St. Paddy’s Day but suitably healthy for diet-conscious drinkers.  Enjoy your weekend everyone!

4everfit Personal Training Studio

jeanine@4everfitpersonaltraining.com

201.788.6533

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Most Weight Loss Supplements Are Not Effective

My blog title should not be shocking as most of these product claims always seem too good to be true.  I found an interesting article on these weight loss supplements written by Melinda Manore who is an Oregon State University researcher.  The full study can be found online in the International Journal of Sport Nutrition and Exercise Metabolism if you are so inclined to read it. Unfortunately there are no short cuts or in this case “magic pills” to lose weight.  Manore had some excellent general guidelines for a healthy lifestyle.  These are some great nutritional tips!

  • Do not leave the house in the morning without having a plan for dinner. Spontaneous eating often results in poorer food choices.
  • If you do eat out, start your meal with a large salad with low-calorie dressing or a broth-based soup. You will feel much fuller and are less likely to eat your entire entrée. Better yet: split your entrée with a dining companion or just order an appetizer in addition to your soup or salad.
  • Find ways to keep moving, especially if you have a sedentary job. Manore said she tries to put calls on speaker phone so she can walk around while talking. During long meetings, ask if you can stand or pace for periods so you don’t remain seated the entire time
  • Put vegetables into every meal possible. Shred vegetables into your pasta sauce, add them into meat or just buy lots of bags of fruits/vegetables for on-the-go eating.
  • Increase your fiber. Most Americans don’t get nearly enough fiber. When possible, eat “wet” sources of fiber rather than dry — cooked oatmeal makes you feel fuller than a fiber cracker.
  • Make sure to eat whole fruits and vegetables instead of drinking your calories. Eat an apple rather than drink apple juice. Look at items that seem similar and eat the one that physically takes up more space. For example, eating 100 calories of grapes rather than 100 calories of raisins will make you feel fuller.
  • Eliminate processed foods. Manore said research increasingly shows that foods that are harder to digest (such as high fiber foods) have a greater “thermic effect” — or the way to boost your metabolism.

At  our NJ Personal Training Studio , we offer each client their own individual training program, a cardio schedule, realistic nutritional advice and personal support based on their needs.  Contact us today for a free session.

4everfit Personal Training Studio

jeanine@4everfitpersonaltraining.com

201.788.6533

A banana a day keeps the doctor away!

A banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around so maybe it’s time to change that well-known phrase so that we say, ‘A banana a day keeps the doctor away!’  I recommend to all my NJ Personal Training Clients to eat a banana before their One-On-One Personal Training session.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.

No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Interesting Banana Facts:

  • Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
  • PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
  • Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
  • Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
  • Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 
  • Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 
  • Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
  • Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
  • Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. 
  • Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 
  • Nerves: Bananas are high in B vitamins that help calm the nervous system.
  • Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. 
  • Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 
  • Temperature control: Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
  • Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood Enhancer tryptophan.
  • Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal. 
  • Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 
  • Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 
  • Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! 

4everfit Personal Training Studio

jeanine@4everfitpersonaltraining.com

201.788.6533

Super Foods

The isles in the supermarket these days are packed with foods claiming to be all natural multi-grain low fat marvels.  It’s so confusing as all food manufacturers try to jump on the “healthy choice” band wagon.  I found a great list of 52 super foods on Womansday.com from their yearlong series, Eat Healthy America.  Here are the top 10 super foods that are nutrient packed, which can help you fight disease, feel more energetic and even lose weight.

1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.

2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.

3. Dried plums(prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.

4. Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.

5. Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.

6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.

7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.

8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.

9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.

10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.

 
Read more: Best Superfoods – List of Healthy Superfoods – Woman’s Day

4everfit Personal Training Studio

jeanine@4everfitpersonaltraining.com

201.788.6533

 

 

What do you think about Paula Deen? Take our Unofficial Poll

You’ve all seen her show.  The food always looks so yummy!   I’m sure all that “southern” cooking with butter, lard and all those other high fat ingredients makes the food taste great but you always had to wonder “At what cost?”  Well we now have our answer with Paula Deen’s announcement that she has Type 2 Diabetes.  Although it really isn’t shocking to hear, what seems to be disturbing is the fact that she has continued to cook this way on her show for more than a couple of years without announcing this serious medical condition.

Now I know many people think that it’s her private life and she can tell us what she wants, but it seems like the timing of her announcement is kind of interesting since we also have learned that she had just signed on to be the spokesperson for a pharmaceutical company that is pushing a new Diabetes drug.  The Travel Channel’s Anthony Bourdain has called Paula out over this announcement and he has said that she is the “worst, most dangerous person to America” .  Now I can think of a few politicians that probably have earned that title more so than Paula.  I don’t think that you will find a NJ Certified Personal Trainer that would approve of Paula’s cooking style, however I am curious as to your thoughts.   Please take our informal, unofficial poll.

jeanine@4everfitpersonaltraining.com

201.788.2833

4everfit Personal Training Studio

The 9 Worst ‘Healthy’ Breakfast Foods

I stumbled upon a great slide show in the ivillage.com site for the 9 worst “healthy” breakfast foods.  Did you have any idea that a few “scoops” of your favorite raisin bran type cereal has as much sugar as eating 6 Tootsie Rolls?  If that surprised you can view the entire slide show for more tidbits of “healthy” breakfast mis-information. If you are struggling with your nutrition give us a call to see how we can provide you with realistic nutritional advice and a great NJ personal training exercise studio to get you on track!

jeanine@4everfitpersonaltraining.com

201.788.2833

4everfit Personal Training Studio

Holiday Cookie Recipes Under 90 Calories

‘Tis the season – don’t let all those holiday cookies ruin all your hard work the rest of the year! I found a ton of great holiday cookie recipes on this site that are under 90 calories.  And don’t forget yourself when you are getting everyone a present this Holiday season – Why not try a complimentary training session at 4everfit Personal Training Studio.  Set up one today!

jeanine@4everfitpersonaltraining.com

201.788.2833

4everfit Personal Training Studio

It’s National French Toast Day!

Today is National French Toast Day, and I love french toast as much as the next person, however I can think of  a hundred better alternatives for breakfast that can help you jump-start your day with important and critical nutrients.  Here are 27 ideas for a healthier breakfast from Reader’s Digest.  Your Mom always told you that breakfast is the most important meal of the day and she was 100% right!

jeanine@4everfitpersonaltraining.com

201.788.2833

4everfit Personal Training Studio