How About A Slice of Pizza Before Your Workout???

Swimmer Michael Phelps made Olympic history on a pizza and pasta diet. Try these recipes for a healthy carb-load before a workout from thedailygreen.com.  “ESPN reports that in addition to getting plenty of shut-eye, Michael Phelps is loading up on carbs. He eats “gargantuan amounts of pasta and pizza between races,” reports the AP.”  You have to remember that Phelps is burning a ton of calories every day with grueling workouts that would make the average person run for the hills.  If you are looking for realistic nutritional support and an individualized training program give us a call to become 4everfit!

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