Category: Fresh and Fit Knowledge

Weight Training Trumps Cardio for Women

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When it comes to losing weight (from fat) and gaining muscle tone and definition, there is nothing more effective for women than strength training. Strength training not only builds muscle and burns fat, but it also increases a women’s bone density which is crucial at any age.   A lot of women fear that using weights will make them bulky, just the opposite will actually happen. Weight training will help improve posture and can actually make you look long, lean, and strong. Something cardio alone can not do. You may notice many exercisers who only perform cardio end up with little muscle tone and look scrawny and even sickly. Also, the more muscle you have on your body the more calories you will burn at rest. You don’t even need to strength train for long periods of time. In fact you shouldn’t. If you use correct form and the correct weights for your current strength, you can get a solid workout with great results in about 30 minutes 3-4 times a week. So stop running for countless miles on the treadmill and pick up some weights. My personal definition of fitness is not a person who can run for the longest period of time, but someone who has great overall strength and tone which reflects the strength and well being inside of their body (strong bones, core etc.).

Check out the video below from D.H Kiefer of Athlete.io (formerly Dangerously Hardcore) He explains this philosophy from a physiological standpoint.

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May is Celiac Awareness Month!

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Today marks the first day of Celiac Awareness Month. One of the most difficult tasks for anyone with Celiac disease or cooking for family members with gluten intolerance – is budgeting. Gluten free food items can often have a higher price tag than non-gluten free items. Luckily there is more information being shared than ever and new G-Free products are always hitting grocery store shelves! Click the webinar icon to register for a FREE webinar on May 8th, which will cover “Gluten-Free Menu Planning” on a budget. For more information on Celiac disease, click the NFCA icon above.  Also, be sure to share the Celiac Awareness Month logo on your Facebook, Twitter and other social media, or simply share this article.

March is National Nutrition Month!

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The month of March is the perfect time to jump start a healthy eating plan and get moving! Sort of like spring cleaning for your body. A great way to begin cleaning up your diet is to add more whole produce and eliminate processed foods. Below are 20 simple ways to add more fruits and vegetables to your diet from The Academy of Nutrition and Dietetics and Eatright.org website.

Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics 20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or
a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the- run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of frozen yogurt. Sprinkle with a tablespoon of chopped nuts
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in yogurt, or graham crackers in applesauce.

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