Deni Preston Fitness » Nutrition http://deniprestonfitness.com The Answer To Your Fitness Questions Fri, 16 Sep 2011 16:13:13 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Get these seven must-have foods for the brain! http://deniprestonfitness.com/musthave-foods-brain/ http://deniprestonfitness.com/musthave-foods-brain/#comments Fri, 16 Sep 2011 16:13:13 +0000 admin http://deniprestonfitness.com/?p=211
  • Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup of spinach also contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day too. These nutrients improve brain function and slow down the effects of premature aging by helping to prevent the negative effects of oxidation on the brain. Spinach is also rich in iron, as well as lutein, which helps promote healthy eyesight.

    • Smart Tip: Try losing the iceberg lettuce and adding spinach leaves instead to your next dinner salad—or add fresh spinach to an omelet!

    2.      Oatmeal. As a good source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that can often occur after a big meal. The iron, magnesium, and zinc in oatmeal encourage cell growth and can help rev up the metabolism and regulate blood sugar. To get oatmeal’s maximum nutritional benefits, avoid the pre-flavored instant packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

    Smart Tip: Turn up oatmeal’s flavor naturally by preparing it with low-fat or nonfat milk and topping it with fresh blueberries or banana slices.

    3.      Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can help boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization. And if that’s not reason enough to eat more fish, the omega-3 fatty acids also help slow down cognitive decline.

    Smart Tip: When choosing fish, watch mercury levels, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

    4.     Walnuts. Eating just a handful of these nuts every day can help prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell function. Walnuts are loaded with protein and omega-3 fatty acids that help balance the unstable neurotransmitters that can contribute to depression and mood swings.

    Smart Tip: Sprinkle a handful of chopped walnuts on salads, or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

    5.     Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors generally offer the most nutritional value. Eat the real thing to reap the benefits, and avoid anything that contains “berry flavoring.” The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to help preserve brain function and can be a helpful factor in battling the onset of dementia.

    Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

    6.       Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to help keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that can encourage the production of neurotransmitters, and enough vitamin B to contribute—along with the protein—to the growth of brain tissue, while helping to slow down the aging process.

    Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

    7.      Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have indicated that eating eggs as part of a healthy diet has not been shown to be a contributing factor to heart disease. The nutrients in eggs also help increase memory development and aid in concentration. Another plus? Egg yolks contain lutein, which has been shown to help maintain and sometimes improve eye health.

    Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

    Taken from Beachbody newsletter 9/16/2011!!    Join their site and enjoy regular pertinent information.

    ]]>     http://deniprestonfitness.com/musthave-foods-brain/feed/ 0     Great advice from Beachbody!! http://deniprestonfitness.com/great-advice-beachbody/ http://deniprestonfitness.com/great-advice-beachbody/#comments Thu, 18 Nov 2010 14:37:07 +0000 admin http://deniprestonfitness.com/?p=203 8 Tips for Avoiding the Holiday Pounds

    Stephanie S. Saunders

    It’s that time of year. The leaves turn majestic hues of red and gold. The air becomes fresh and crisp. We can finally put an extra blanket on the bed and cuddle up with a cup of hot tea. Yes, it’s fall. We just spent 8 months killing ourselves to get into that bathing suit, but now we’ve replaced it with a worn pair of jeans and a much more relaxed attitude towards food. After all, it’s the holiday season, and no one’ll notice a few extra pounds under layers of clothes. A little extra weight just gives us a New Year’s resolution to focus on, right?

    Wrong. According to a recent study by researchers at Sweden’s Linköping University, those 4 weeks of celebrating can actually lead to long-term weight gain.

    Feet on a Scale

    Essentially, the researchers took a group of healthy young people, increased their caloric intake by 70 percent, and lowered their exercise levels. They also had a control group whose diets weren’t altered. At 4 weeks, the participants in the test group had gained an average of 14 pounds. After 6 months, and no longer on an increased-calorie diet, only a third of these participants had returned to their original weight. After 1 year, the test group members were each still an average of 3.3 pounds heavier. After 2.5 years, the “gluttonous” group continued to gain, while the control group still maintained a stable weight.

    Now, most of us don’t increase our calories that drastically for 30 days straight. Sure, there’s Thanksgiving, Thanksgiving leftovers, Hanukkah, the work Christmas party, Christmas Eve, Christmas Day, Boxing Day, New Year’s Eve, and New Year’s Day, not to mention the extra sweets, cocktails, and (ahem) fruitcake. But according to the New England Journal of Medicine, the actual average weight gain over the holidays is only 1 pound. (They obviously didn’t poll my family or friends.) So what’s the big deal? The problem is, a year later, the vast majority of people have not removed that pound. Continue this pattern over 30 or 40 holiday seasons and the problem becomes—quite literally—huge.

    So how are we supposed to get through the holidays without causing weight gain? Here are eight effective ways to get yourself ready to beat the holiday bulge.

      Buy clothes that fit right now. This first tip might be a bit pricy, but it’s a great motivational aid in staving off weight gain. A new addition to your wardrobe in a size that shows off your summer body can be all you need to prevent those extra pounds from creeping on. Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that. So before you begin the festivities, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder. Perhaps on the TV where you play your P90X® videos, or in front of that treadmill that might be starting to collect a little dust in the corner, or on your refrigerator door . . . that way, if it doesn’t fit quite the same way the next time you try to slip into it, you know it’s time to get back to work. Write 
      Write it down. We try to write down everything we eat, right? We spend hours each month staring at a food diary, adding up our calories, and seeing if we got the correct balance of macronutrients. And then the holidays happen, and our little book ends up in the bottom drawer. It’s almost like we’re hoping that if we didn’t write it down, it didn’t happen. Unfortunately, the scale doesn’t fit in that bottom drawer. The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for it, at least a bit. For example, you have a peppermint brownie in the break room at work, which you know is carbohydrates and fat. Eat one less portion of carbohydrate and one less portion of fat for your dinner. It’s not ideal, but it’ll help. Or perhaps you couldn’t resist Mom’s homemade scones for breakfast. You could plan on an extra 20 or 30 minutes of your workout tonight. The point is, if we write it down, and do the math, we can lessen the damage. It isn’t a good long-term plan, but to help compensate for a few slip-ups, it can help.
      Keep exercising. Most fitness trainers will tell you the slowest point of their year is between Thanksgiving and New Year’s. Sure, their clients schedule workouts with the best of intentions, but then they cancel them for parties and gift shopping. It’s hard to remain balanced when you have a million things to do and gifts to buy. Yet the greatest gift you can give yourself is to stay focused on your fitness goals and get your workout in. Shopping getting in the way? Do it online and save some time. Parties getting in the way? Just show up later. Who cares if everyone else is a couple of cocktails ahead of you? You’ll be healthier, and you won’t have to worry about the embarrassing YouTube® videos in the morning. Just stay consistent, even if it’s inconvenient. You’ll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.
       People EatingEat before parties. Most holiday parties don’t focus on low-fat, low-calorie refreshments, so unless you’re organizing the event, the best damage control is to show up with a full tummy. Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you’re going straight from work, prepare a healthy and filling snack to eat on the way. You’ll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you’re full.
       Get junk out of the house. The majority of people don’t get into the car at midnight, drive to the store, buy the ingredients for cookies, bake them, and then stay up to eat them. But if those homemade cookies that Linda in accounting made for you are already on your kitchen counter, you better believe you’ll find a way to justify it. Frankly, at 12:30 AM, after a rotten day, for most of us there’s nothing like a few cookies to drown our sorrows. The secret is to get the enticements out of the house. Send them to work with your significant other, donate them to a bake sale, regift them to your 100-pound friend with the perfect metabolism, or just dump them in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm® cookie assortment, invite a bunch of people over for a pre-party party and serve ‘em up before the drinks. Don’t be more wasteful than you have to, but get the less-than-healthy temptations out of your reach.
       Two Women Preparing a MealOffer to prepare healthy fare. This suggestion won’t be well received by those of us who’d rather spend Thanksgiving sitting around watching football than toiling in the kitchen, but if you do the cooking, you have the control. Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams. The way the turkey is prepared, the type of stuffing, how vegetables are made, whether the cranberries are real, and countless other things can make or break the healthiness of a meal. There are tons of cookbooks out there, plus recipes in this and past newsletters, that can help you out. Yes, it does require a bit of work. But you work out with Beachbody® fitness programs.
       You can do anything. Choose wisely and proportionally. Something occurs during a holiday meal. It’s like a Las Vegas buffet—we feel like we have to eat some of everything. We feel almost like those foods will never exist again, and this is our last meal on the planet. This year, why not try to eat only your favorites, as in two or three items, and keep the portions to the size of your palm? If you’re still hungry, try to fill up on veggies (preferably ones that aren’t drowned in butter or cream-of-mushroom soup). If you want dessert, lean toward a small slice of pumpkin pie (220 calories) as opposed to pecan (a heftier 543), leaving out the hydrogenated nondairy whipped topping if possible. If you’re going to have an alcoholic beverage, go with a flute of champagne (100 calories) as opposed to that rum-laced eggnog (with more than four times more calories, at 420). Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well. Person with Face in HandsDon’t beat yourself up. Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. But sometimes it doesn’t stink as much as dealing with your mother when you turn down her brisket and potato pancakes. Sometimes, we don’t have time to go to work, buy a Christmas tree, decorate it with our kids, make dinner, oversee homework, tuck kids in bed, and spend an hour doing INSANITY®. We can only do our very best. Mentally berating yourself will only make you feel worse, which never helped anyone get back to their fitness program. So if you happen to gain that one extra pound this holiday season, be part of the rare group who actually follows through with their New Year’s resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don’t come easier than that!

     

    ]]>     http://deniprestonfitness.com/great-advice-beachbody/feed/ 0     Staying on track while on vacation! http://deniprestonfitness.com/staying-track-vacation/ http://deniprestonfitness.com/staying-track-vacation/#comments Fri, 21 May 2010 16:07:48 +0000 admin http://deniprestonfitness.com/?p=201 When is vacation easy to stay on track with your routine of good healthy eating and exercise?  You want to have fun and not e too strict, but you also don’t want to fall off the wagon and destroy all you have done!  You know you LOVE the results you have been getting, but now here comes a wonderful opportunity to go on a vacation!

    Well, I say, go and have a fun time but make sure you EXERCISE!   Even if you overindulge a litle you can hold off weight gain by exerising daily.   Eat the foods you  want, but just have a bite of cake,  avoid eating the whole slice.  Then you aren’t feeling deprived.  In other words don’t waste your calories on some high caloric food when you can enjoy new tasteful experiences in those new exotic places you are visiting!   Think of your calories as an allowance.  You can spend them on things that are really worth it and save on those things you don’t really need!

    When you return hop right back on your program and keep your goals in sight!!

    ]]>     http://deniprestonfitness.com/staying-track-vacation/feed/ 0     Split up your plate into portions http://deniprestonfitness.com/split-plate-portions/ http://deniprestonfitness.com/split-plate-portions/#comments Sat, 02 Jan 2010 00:19:47 +0000 admin http://deniprestonfitness.com/?p=176 Happy New Year 2010 everyone! This calls for getting back to a plan! A plan for exercise and a plan for eating! So, for this first tip today, let’s look at the plate we put our portions on. Is the plate a little large like the supersizing that has occurred these past few years? If so, let’s bring it down to the normal 9″ plate and then split it into six ways. Fill one section with lean protein, two sections with grain, preferably a whole grain, for example brown rice versus white rice. Then the remaining three sections with fruit and vegetables. This will not only boost health and energy, it will help you to stay satisfied much longer when you consume the right mix of vegetables, fruits, proteins and grains. I really believe that it is what we eat and how much we eat that either gets us into trouble or gets us on the right track!

    Bon Appetit!

    ]]>     http://deniprestonfitness.com/split-plate-portions/feed/ 0     10 Healthiest Vegetables http://deniprestonfitness.com/10-healthiest-vegetables/ http://deniprestonfitness.com/10-healthiest-vegetables/#comments Sat, 25 Jul 2009 01:42:48 +0000 admin http://deniprestonfitness.com/?p=61 Have you ever wondered which vegetables you would choose if you wanted to have the healthiest ones in your diet? After doing a little bit of research It is not too difficult to determine. Although many of the resources on this subject have many varying opinions on which ones are the most healthy, we can all agree that we all need to have vegetables in our diet to have a healthy diet. All vegetables have their own health benefits, but for now we will list ten that make drastic changes to your health if added to your diet regularly.

    1)Onions: onions are a vegetable that have a great many nutritious qualities. Onions contain an antioxidant called quercetin which is the most active antioxidant there is. These antioxidants are very effective in managing the free radicals that can have many damaging effects on the body. They are also very effective in the fighting of tumors in the body.

    2)Broccoli: Broccoli is loaded with vitamin A and C. It also contains a compound call Sulforaphane which is an anti-microbial compound that will stimulate the cells in creating enzymes to fight cancer.

    3)Collard Greens: Collard Greens used in many a southern recipe is a tasty vegetable that extensive research has been done on with respect to its cancer fighting abilities. Three of the nutrients it contains are sulforaphane, celinium, and diindolymethane which have all been shown to have fantastic cancer fighting abilities. It is also full of vitamin E, calcium and beta-carotene.

    4)Spinach: Although it is true that spinach has an above average amount of iron in it, it is also true that it contains many other nutrients that make it a nutrient rich vegetable. It is also very high in magnesium, Vitamin A, Vitamin C and Vitamin E.

    5)Red Peppers : (bell peppers) Although they have a zesty taste and make for a colorful salad, this beautiful vegetable contains large amounts of vitamins C and A as well as folic acid which can reduce the risk of heart related illness and stroke. This veggie also is loaded with antioxidants which fight off the ageing effects of free radicals.

    6)Eggplants: Eggplants are a great source of fiber, vitamin B1, potassium, and copper. Many antioxidants are contained in the skin of the eggplant which we have already stated is effective in fighting heart problems. A bonus factor to eating this veggie is that it is very low in calories.

    7)Sweet Potatoes: This is another vegetable that is loaded with free radical fighting antioxidants. It has nearly double the daily recommended amount of Vitamin C and beta-carotene. It also comes loaded with calcium, fiber, protein and iron to keep you healthy.

    8)Carrots: Carrots are best known for improving our vision because they contain large amounts of beta-carotene witch our bodies convert to vitamin A, which too little of can result in bad vision. Carrots are also a good source of fiber and Vitamin K.

    9)Asparagus: Asparagus is loaded with Vitamin E which is excellent for healthy skin. It also contains a lot of fiber, potassium and Vitamin B6. Two antioxidants found in asparagus are Glutathione and Rutin. Glutathione has been found to have great cancer fighting capabilities while rutin strengthens the walls of the capillaries.

    10)Celery: Many people only think of this vegetable as a low calorie food used for weight loss. While this is true, celery is loaded with potassium, calcium, Vitamins C and A as well as magnesium.

      

    ]]>     http://deniprestonfitness.com/10-healthiest-vegetables/feed/ 2     Cellulite http://deniprestonfitness.com/cellulite/ http://deniprestonfitness.com/cellulite/#comments Sun, 28 Jun 2009 01:51:42 +0000 admin http://deniprestonfitness.com/?p=50 Ah, the Cellulite we have, what to do? It is the same fix you hear almost every article, are we seeing a common thread here? It’s called the basics.   Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.

    The important message of this blog is there is actual proof that this is the case. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite (Perigee, 2003), designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 percent to 80 percent of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.

    Participants in an eight-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of either 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).

    ]]>     http://deniprestonfitness.com/cellulite/feed/ 0     Have a plan http://deniprestonfitness.com/have-a-plan/ http://deniprestonfitness.com/have-a-plan/#comments Sun, 28 Jun 2009 01:48:19 +0000 admin http://deniprestonfitness.com/?p=45 “If success is a journey, not a destination, then change is a process, not an event!”

    Boy, if that isn’t the truth.  So let’s take a look on how that applies to the simple small changes we can make to make a successful change.

    Calories count!!! So take control of your portions and most importantly pay attention to the little “bites”!!

    Physical Activity is a must!!   It takes 60 minutes of cardio to maintain, 3-5 times a week and 90 minutes to weight loss! Get sweating!

    Keep a journal!  That spells accountability. Remember eating just 100 extra calories a day will cause a weight gain of 10 pounds in a year!

    Focus on fruit, vary your veggies, get your calcium, go lean on protein and know limits on fats!!!

    Don’t go on diets that you will eventually go off!

    Have a plan!  For breakfast, lunch and dinner!  Especially breakfast, you need to eat it in order to lose weight!

    I’m sure I could go on and on, but for now, focus on the small changes that will make for a successful change!

    ]]>     http://deniprestonfitness.com/have-a-plan/feed/ 0     Veggie Pasta Recipe http://deniprestonfitness.com/veggie-pasta-recipe/ http://deniprestonfitness.com/veggie-pasta-recipe/#comments Thu, 18 Jun 2009 21:45:20 +0000 admin http://deniprestonfitness.com/?p=33 Take a look at this great recipe to cut down the high calorie carbs!!

    Super healthy and delicious to the taste!!

    A Healthy Pasta Alternative
    Craving pasta? Well, even though you’ve stepped up your workout routine, it’s not time to start carb loading yet! I’ve swapped your usual pasta for a low-carb and highly nutritious version made with zucchini.Veggie Pasta With Italian Chicken Sausage

    Ingredients:

    • 2 small zucchini
    • 2 tablespoons extra-virgin olive oil
    • Salt and pepper to taste
    • 1 garlic clove, diced
    • 1 cup diced tomatoes
    • 1 teaspoon oregano
    • 1/2 pound cooked Italian chicken sausage, sliced into small pieces
    • 1/4 cup grated Parmesan cheese, or to taste

    Instructions:

    1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons.
    2. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it’s soft and the edges are clear.
    3. Add salt and pepper to taste.
    4. Heat 1 tablespoon of oil in another pan, over medium heat, and add garlic.
    5. Sauté for a minute, then add the tomatoes and oregano.
    6. Simmer for a few minutes, then stir in the sausage.
    7. Spoon sauce over the zucchini. Sprinkle with Parmesan.

    Makes 2 servings

    Nutrition information per serving: 309 calories, 29 g total fat, 9 g carbohydrate, 28 g protein, 324 mg sodium.

    ]]>     http://deniprestonfitness.com/veggie-pasta-recipe/feed/ 1     Metabolic Syndrome http://deniprestonfitness.com/metabolic-syndrome/ http://deniprestonfitness.com/metabolic-syndrome/#comments Wed, 17 Jun 2009 00:36:29 +0000 admin http://deniprestonfitness.com/?p=24 To stay trim, be sure to avoid soda!  Especially sugar sweetened ones.  Those who drink at least one soda (regular or diet) a day were more likely to develop metabolic syndrome according to researchers who tracked approximately 9000 men and women for four years.

    The Metabolic syndrome applies to anyone with at least three of the following criteria:

    Blood pressure:  at least 135 over 85

    HDL cholesterol:  less than 50 for women and less than 40 for men

    Waist: a minimum of 35 inches for women and 40 inches for men.

    Triglycerides:  were at least 150.

    Fasting blood sugar:  at least 100.

    They found the risk of having this syndrome was 44 percent higher in people who drank at least one soft drink a day than those who drank less.

    The answer???   Drink water!!

    ]]>     http://deniprestonfitness.com/metabolic-syndrome/feed/ 0     How To Spot A Fad http://deniprestonfitness.com/how-to-spot-a-fad/ http://deniprestonfitness.com/how-to-spot-a-fad/#comments Tue, 16 Jun 2009 05:04:54 +0000 admin http://deniprestonfitness.com/?p=21 Hey everyone, ever wonder sometimes if you are participating in a FAD??? Well, here is how to spot a fad!!

    1. It will promise a large or fast weight loss (more than 1-2 pounds per week.)
    2. Does not include suggestions to consult with your doctor or a registered dietition.
    3. Encourages you to eliminate food groups (such as grains) or eat from them in a limited way.
    4. Offers rigid menu’s that don’t consider your likes, dislikes or your lifestyle.
    5. Neglects active living or lifestyle changes.
    6. Provides far fewer calories than what is needed for an energized healthy lifestyle (less than 800-1000 calories per day).
    7. Contradicts what most trusted health professionals say.
    8. Depends on special products, supplements or treatments.
    9. Has miraculous claims.
    10. Relies on testimonials.

    These are good solid suggestions as to what to look for in a fad or passing diet.  I have found it is all in the BASICS: exercise, eat right, drink water, and get plenty of rest.  Those are the lifestyle changes that really work and are lasting!

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