2015 The PIT AZ Summer Fitness Challenge
Welcome to our Fitness Challenge Blog! We are looking forward to a great summer and getting in to the best shape of our lives!
Sunday, September 6, 2015
Saturday, September 5, 2015
Searching For Happiness? It's Official -- Toss Out The Junk Food
Any of us who have ever turned to
junk food over a stretch of time came to realize it doesn't make us feel our
best.
Whether our poison is salty potato
chips or indulgent candy, cakes or other sugary desserts, we know it's not good
for us physically. And we now know, too, that it's not good for us emotional
and mental health either.
And now a new study from Columbia
University that was published in the American Journal of Clinical Nutrition
shows a link between eating junk food and depression.
Yes. Constantly munching on candy
bars, drinking sugar-laden soda, and eating foods high in carbs can alter our
moods without us even realizing it. This is in addition to fats and sugars
causing cognitive impairment, which we learned from another study this week.
The Columbia study looked at
post-menopausal woman, but James Gangwisch, an assistant professor at
Columbia's department of psychiatry, says he always suspected that eating a lot
of sugars affected men as well.
"We expected that people who
are depressed are more likely to eat more sweets and are known to crave sweets,
and we excluded all the people who are depressed already," Gangwisch says
of the study. "We were looking at the relationship of the glycemic index
of the diet to new cases of depression."
The index measures how much
people's blood sugar is raised by the particular foods they eat.
Gangwisch's team took
measurements from a food study of 70,000 women, none of whom were depressed at
the start. It looked at their diets and levels of depression based on the
questionnaire and then a three-year follow-up.
The results were clear that those
who ate foods with a higher glycemic index were at risk of developing
depression, and those who ate foods with lower levels of sugars had a lower
rate of depression, Gangwisch says.
Lactose from dairy products has a
low glycemic index and was associated with being protective against depression,
he says. The biggest trigger was added sugars rather than just total sugars and
carbs.
"Eating a higher fiber
intake with fruits and whole foods, vegetables and grains were protective of
developing against depression," Gangwisch says. "Refined grains
increased the risk of developing depression."
What happens if you eat foods
with a lot of sugar or drink a soft drink with a lot of sugar that will raise
your blood sugar that prompts the body to release insulin to lower the level,
Gangwisch says. The body releases counter measures to help increase the blood
sugar, and if the sugar supply to the brain isn't enough, it can affect your
mood.
Fruits have sugars but are low in
the glycemic index. The fiber associated with it compared to fruit juices slows
down the rate blood sugar is released in the blood stream. That keeps the blood
sugar at an even keel and prevents spikes and troughs, he says.
"When people eat candy it
leads to craving to more candy," Gangwisch says. "Your blood sugar
can go out too high, and insulin is sent out. It can make you feel hungry once
the blood sugar goes low again and lead to cravings for more. You end up on a
rollercoaster."
Eating a bad diet high in sugars
can also trigger cardiovascular disease that's linked to depression. That is
also the cause for resistance to insulin.
So when it comes to your mood,
leave out the candy bars, Danishes, cakes, and other foods that you can check
on for their high glycemic index even though some studies have found benefits
in chocolate regarding heart health.
As for those people who are
already depressed and weren't part of a controlled study, Gangwisch says you
can't draw the conclusion that the diet is definitely the cause. But when you
see new cases added over time to those who became depressed from that junk food
diet, it strengthens the argument that diet may be causing depression in
people.
"There have been
experimental studies that found that when given higher GI diets, it negatively
affect mood pretty quickly," Gangwisch says. "There is a mouse model
study that induced low blood sugar with insulin - the depression began in a few
hours and lasted 24 to 48 hours."
Gangwisch says the advice we've
gotten for years still holds true: Eat a healthy and balanced diet, and that
not only leads to better physical health but mental health as well.
"Most any nutritionist will
tell you avoid too many sweets and higher refined carbohydrates, and so the
results of our study add to that," Gangwisch says. "We should have a
good, balanced, and healthy diet with whole fruits and vegetables that are
natural and seasonal."
Courtesy of: http://www.huffingtonpost.com/buck-wargo/searching-for-happiness-its-official----toss-out-the-junk-food_b_7747132.html?utm_hp_ref=diet-and-nutrition
Friday, September 4, 2015
Loaded Baked Sweet Potato “Healthified”
Skinnytaste.com
Servings: 4 • Size: 1 potato
Calories: 307 • Fat: 5 g • Carb: 53 g • Fiber: 10.5 g • Protein: 15 g • Sugar: 1 g
Sodium: 312 mg (without salt)
Ingredients:
- 4 medium sized sweet potatoes
- 1/2 cup fat free Greek yogurt (or light sour cream)
- 1 tsp taco seasoning
- 1 tsp olive or canola oil
- 1 red bell pepper, diced
- 1/2 red onion, diced
- 1 tsp chili powder
- 1/2 tsp paprika or smoked paprika
- 1/2 tsp cumin
- a pinch of salt
- 1-1/3 cups canned black beans, rinsed and drained
- 1/2 cup mild or spicy salsa
- 1/2 cup reduced fat Mexican cheese blend
- 1/4 cup chopped scallions or cilantro
Directions:
Poke holes in the potato with a fork, cook on your microwave’s potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes). If you don't have a microwave, bake about 45 minutes at 400°F.
Combine yogurt and taco seasoning in a small bowl, mix well.
Heat oil in a medium pot over medium heat. Add peppers, onions, chili powder, paprika, cumin and salt; cook until the onions have caramelized slightly, about 5 minutes. Add black beans, stir to combine and heat through (about another 5 minutes).
Slice the potato lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape, then remove the top of each potato. Top with 2 tbsp shredded cheese, 1/3 cup of black bean mixture, 2 tbsp Greek yogurt mixture and 2 tbsp salsa of salsa. Enjoy!
Thursday, September 3, 2015
5 Tips to Help You Kick Sugar in a Week
Cutting refined sugar out of your
diet can be one of toughest things to do. It's highly addictive so cravings can
come on very strong and are often hard to ignore.
However, eliminating sugar from
your diet can be done. If you do decide to go sugar-free, one of the best ways
is to go cold turkey. Cut out sugar completely with these simple steps and you
could be craving-free in a week.
Eat less salt: When you eat a lot
of salt, your body naturally craves sugar to balance out the flavors. For
example, if you add salt to a dish that's already salty, like eggs with cheese,
chances are you'll be wishing you had a side of pancakes with syrup even though
you're not hungry anymore. If you're trying to cut out sugar quickly, it's best
to avoid overly salty food for at least a week. Once you no longer crave sugar,
you can gradually add saltier foods back into your diet.
Eat sweet vegetables: Sweet
vegetables like beets and sweet potatoes are great replacements for refined
sugar. If you're really craving sugar, a beet salad or roasted, sweet root
vegetables could be just what you need to get your fix.
Get more exercise: Working up a
sweat helps take your mind off sugar. Exercise also helps balance out your body
and brings it to a more alkaline state. By sweating out extra salt, your sugar
craving is greatly reduced. Try to start your day off with a work out. If you
do this, then you are more likely to make healthier choices when it comes to
your food intake all day long.
Cut out processed food: Almost
all processed foods are packed full of secret sugars that fuel your addiction.
Just read the label of that cereal or yogurt in your kitchen! When you're
trying to quit sugar, it's best to go back to the basics and eat only fresh
foods. To eliminate processed food, try shopping just the perimeter of the
grocery store where you can pick up fresh fruits, vegetables, meat, and grains
that are 100-percent free of hidden sugars that can sabotage your diet.
Find a buddy: As with any health
and wellness goal, achieving a sugar-free lifestyle is always much easier when
you have a partner. Set up a daily text message exchange with this person so
you can offer words of support and encouragement when one of you is feeling tempted
by the doughnuts in the break room at work. You might even consider swapping
healthy recipes or making time to go to the gym together.
Courtesy of: http://www.huffingtonpost.com/wellness-today/diet-and-nutrition_b_5411759.html?utm_hp_ref=diet-and-nutrition
Wednesday, September 2, 2015
EASY 5-Ingredient Nutella Almond Cookies
Skinnytaste.com
Servings: 12 • Size: 2 cookies
Calories: 158 • Fat: 10 g • Carb: 15 g • Fiber: 2 g • Protein: 4 g • Sugar: 13 g
Cholesterol: 16 mg • Sodium: 43 mg
Ingredients:
- 1/2 cup Nutella
- 1/2 cup chunky almond butter
- 1/3 cup raw sugar
- 1 large egg, lightly beaten
- 2 tbsp unsweetened cocoa powder
- cooking spray
Directions:
In a medium bowl, mix the nutella, almond butter, cocoa powder, sugar and egg until well combined with a spatula. Spoon 1 level tablespoon of the mixture about 1 inch apart onto baking sheets. Flatten the mounds with the tines of a fork, making a crosshatch pattern on the cookies.
Bake until golden around the edges, about 8 to 10 minutes, switching the position of the sheets halfway through baking. Let cool before removing. If you don't use a silpat, it may change the baking time so I would keep an eye on them.
Makes 24 cookies.
Tuesday, September 1, 2015
5 Ways to Outsmart the Supermarket and Lose Weight
Do candy bars have a tendency to
jump off the shelves and into your cart when you're at the supermarket? You're
not alone. From the weekly circulars to the cash register, the entire
grocery-shopping experience is designed to ensure you spend as much time and
money on junk food as possible.
But fear not! My book Eat It to
Beat It! is full of easy tips that empower you, the consumer, to stand your
ground against a food industry that wants to make you fat. Here are five ways
you can outsmart the supermarket and keep those sneaky vice foods out of your
cart.
1. Pay with cash.
Paper or plastic? When it comes
to checking out at the supermarket, paper money may be your best bet.
A series of experiments by
Cornell University looked at the effects of payment method on food choice. When
participants used credit cards, they bought more unhealthful "vice"
foods than they did "virtue" foods. Researchers suggest that you're more
likely to think twice about an impulse to buy junk food if it means parting
with a hundred dollar bill than swiping plastic.
2. Shop with a cart.
I know what you're thinking: A
basket has to be better than a cart because it's smaller -- less room for bad
decisions! In fact, a study in Journal of Marketing Research suggests the
opposite may be true: Shoppers gathering groceries in baskets are more likely
to reach for junk than cart pushers.
According to the study, shoppers
are more apt to compensate for the tension and strain a basket puts on the arm
with "vice products" such as candy and soda. In fact, the odds of
purchasing junk food at the cash register for a basket shopper was 6.84 times
that of someone shopping with a cart!
3. Pump up the jams.
Antisocial as it sounds, bringing
headphones to the supermarket and rocking out to some iTunes while you shop may
keep unwanted items out of your cart.
According to a well-cited study
by Ronald Milliman in the Journal of Marketing, supermarkets intentionally play
slow, calming music to reduce turnover. That translates to 38 percent more time
in the store, and an additional 29 percent more food in your cart! Stay jazzed
and focused with music that puts some pep in your step.
4. Have a snack before you shop.
If you're hungry, you're probably
not going to reach for a bag of lettuce, which is why it's a bad idea to do
your grocery shopping with a grumbling tummy.
In a study published in the
journal JAMA Internal Medicine, participants who hadn't eaten all afternoon
chose more high-calorie foods in a simulated supermarket than those who were
given a snack beforehand. This was especially true in the hours leading up to
dinnertime.
Try to schedule grocery runs
early in the day, and try one of my favorite snacks under 100 calories before
you head out the door.
5. Make a list before clipping
coupons.
The weekly circular may help trim
a few dollars from your bill, but it could also add a few pounds to your frame,
a recent study suggests.
The study, printed in the journal
Preventing Chronic Disease, looked at more than 1,000 online coupons offered by
six major grocery chains and found most of them were for processed food snacks
and prepared meals. In contrast, only 3 percent of coupons provided savings on
fresh, frozen or canned produce; and a tiny one percent trimmed the price of
unprocessed meats.
Don't be swayed by deals on
unhealthy items, and check out apps like Grocery IQ that will scan your
(hopefully health-conscious) grocery list and zip code for relevant savings you
can then print out.
Courtesy of: http://www.huffingtonpost.com/david-zinczenko/groceries-health_b_5588919.html?utm_hp_ref=diet-and-nutrition
Monday, August 31, 2015
Turkey Taco Lettuce Wraps
Skinnytaste.com
Servings: 4 • Size: 2 lettuce wraps
Calories: 255 • Fat: 11 g • Carb: 6 g • Fiber: 2 g • Protein: 30 g • Sugar: 2 g
Sodium: 849 mg • Cholesterol: 108 mg
Ingredients:
- 1.3 lbs 99% lean ground turkey
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp salt
- 1 tsp chili powder
- 1 tsp paprika
- 1/2 tsp oregano
- 1/2 small onion, minced
- 2 tbsp bell pepper, minced
- 3/4 cup water
- 4 oz can tomato sauce
- 8 large lettuce leaves from Iceberg lettuce
- (optional) 1/2 cup shredded reduced fat cheddar - (7 pp)
Directions:
Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf and top with your favorite taco fixins! With the cheese, 2 wraps are 7 pp (toppings extra).
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