Trainer Tip From Ashley Landon: Eat This Snack, Not That !

As clipped by Personal Trainer Ashley Landon from Yahoo Health

The 6 Snacks You Should Eat Every Day

By David Zinczenko with Matt Goulding

“I eat healthy, and I don’t snack between meals; why can’t I lose any weight?”

A colleague—I’ll call her Mary—was in my office recently, complaining about her body with just those words. I listened, nodding sympathetically, because I couldn’t speak—I had a mouth full of almonds and was washing them down with chocolate milk. Mary stared at me as though I’d just backed over her dachshund. “You eat all the time, and you never gain weight!” she exclaimed. “What, is there a picture in your attic that gets fatter while you stay thin?”

“I never gain weight because I eat all the time,” I explained, reaching for a napkin. “Not snacking is exactly the wrong thing to do!”

Our bodies evolved to graze; when food gets scarce, we start to retain fat as a way of protecting ourselves from famine. “That’s exactly what happens when you don’t snack between meals,” I told her. “Your body doesn’t know where its next meal is coming from, so it’s afraid to shed the extra pounds.” Worse, you wind up eating more than you need at every meal.

That’s why snacking is so important: In fact, when Penn State researchers fed subjects just one humble apple before mealtime, the subjects consumed nearly 190 fewer calories. That’s part of the reason why, when laying out the eating strategy for the new Eat This, Not That No-Diet Diet!, I included two snacks per day, every day.

Think of it this way: The more you eat, the more you lose. Sounds great, right? But you need to snack smartly, and stock your kitchen with the nibbles on this list.

1. BEST YOGURT
Fage Total 2% Plain Greek Yogurt (7 oz container)
130 calories
4 g fat (3 g saturated)
17 g protein
8 g sugars

Yogurt is teeming with calcium, which promotes muscle growth; and probiotic bacteria, which bolsters your immune system. What’s more, study participants who ate yogurt daily lost 81 percent more belly fat than those who didn’t, according to a study published in the International Journal of Obesity. So why Greek? Because the Greek stuff has more than double the protein of standard American-style yogurt-and far less sugar. Want to make it even healthier? Add a few berries along with some nuts or seeds.

Not That!
Dannon Fruit on the Bottom Strawberry (6 oz container)
150 calories
1.5 g fat (1 g saturated)
6 g protein
26 g sugars

DID YOU KNOW? Sleepy women eat an extra 328 calories per day, according a new study from the New York Obesity Research Center. Discover more shockinghealth,nutrition and weight loss secrets like this by following me on Twitter right here or by signing up for our FREE Eat This, Not That! newsletter.

2. BEST FINGER FOOD
Almonds (1 oz)
163 calories
14 g fat (1 g saturated)
6 g protein
3.5 g fiber

Almonds are an excellent source of heart-healthy monosaturated fats and, pound for pound, a better source of protein than eggs. That’s part of the reason why research published in the journal Obesity demonstrated that people who frequently eat nuts are less likely to gain weight. Just be sure to eat them whole: A study from the Journal of Nutrition found that the flavonoids in the skin combine with the vitamin E in the nut to double the antioxidant dose.

Not That!
Original M&Ms (1 serving, 1.7 oz)
240 calories
10 g fat (6 g saturated)
31 g sugars
2 g protein
1 g fiber

Bonus Tip: The right breakfast will jumpstart your metabolism and have you burning more calories throughout the day. The wrong one will fill you up with empty calories and an entire day’s worth of fat, sugar, and salt. Make sure you consult this shocking list of the 20 Worst Breakfasts in America.

3. BEST CEREAL
Kashi GoLean Original (1 cup with 1/2 cup of 1% milk)
195 calories
2.5 g fat (.5 g saturated)
12 g sugars
17 g protein
10 g fiber

You know how you’re not supposed to judge a book by its cover? Well the same rule applies to cereal. Some cereals, like the granola below, look healthy but actually have as much sugar as a candy bar. Kashi’s GoLean lives up to its healthy moniker. This bowl has twice as much fiber as an apple, three times as much protein as a large egg, and even with milk it manages to keep the calorie load below 200 per bowl.

Not That!
Kashi Summer Berry Granola (3/4 cup with 1/2 cup 1% milk)
385 calories
10.5 g fat (2 g saturated)
19.5 g sugars

DID YOU KNOW? Studies show that people underestimate how many calories are in restaurant meals by nearly 100 percent! Think you know healthy foods when you see them? Then I’ll bet you’ll be shocked by these 25 New Healthy Foods That Aren’t.

4. BEST DIP SNACK
Sabra Roasted Red Pepper Hummus (2 Tbsp with 10 baby carrots)
105 calories
6 g fat (1 g saturated)
200 mg sodium
2.5 g protein
4 g fiber

Hummus is composed primarily of chickpeas, which have been shown to help regulate blood sugar—probably due to their salutary balance of protein and fiber. Most of that fiber is insoluble, so it promotes colon health. One study even found that people who added chickpeas to their diet ended up taking in fewer total calories. Add to that a few baby carrots and you get the added benefit of vision-preserving, skin-soothing beta-carotene.

Not That!
Lay’s Smooth Ranch Dip (2 tbsp) with Ruffles Loaded Chili & Cheese Potato Chips (1 oz)
220 calories
15 g fat (1 g saturated)
390 mg sodium

Eat This, Not That! secret: You can lose 10, 20, 30 or more pounds while still eating your favorite foods, and without dieting, if you make smart swaps throughout your day. Feast on this delicious list of 15 Desserts That Burn Fat!

5. BEST DRINK
Lowfat chocolate milk (1 cup)
160 calories
2.5 g fat (1.5 g saturated)
25 g sugars
8 g protein

You probably know that dairy products are an ideal source of calcium, but did you know that calcium actually interferes with your body’s ability to absorb fat? To enjoy that effect, though, you need the vitamin D, so thankfully dairy producers add it to milk. Regular, non-chocolate milk offers this benefit, but research shows that chocolate milk might have an edge on the white stuff. A study published in the International Journal of Sport Nutrition and Exercise Metabolism showed that participants who drank chocolate milk before mounting stationary bikes were able to ride 49 percent longer than those given a generic carbohydrate-replacement beverage. Keep that in mind next time you’re about to head out for an afternoon gym session.

Not That!
Arizona Sports Lemon-Lime (1 bottle)
200 calories
0 g fat
52 g sugars
0 g protein

6. BEST CRUNCHY SNACK
Newman’s Own Organics Spelt Pretzels (20 pretzels)
120 calories
1 g fat (0 g saturated)
240 mg sodium
4 g protein
4 g fiber

Spelt is a grain related to wheat that packs more fiber and protein—and at 6 calories per pretzel, the dietary bang for your buck is undeniable. Over-saltiness is always a concern with pretzels, but the sodium level in this snack is mild. Combine that with Newman’s Own’s longstanding support for charitable causes—and, in Nell Newman’s Organics company, a robust commitment to sustainable, organic farming—and you’ve got a product you’ll proudly pluck from the shelf. Pair these with a hunk of cheddar to rope even more protein into your snack break.

Not That!
Newman’s Own Organics Salted Rounds Pretzels (16 pretzels)
220 calories
2 g fat (0 g saturated)
800 mg sodium
4 g protein
0 g fiber

ALWAYS REMEMBER: The key is finding snacks that are low in sugar and high in protein and fiber. Check out the Eat This, Not That! series, and try any of our 50 Best Snack Foods in America. They’ll help push the junk out of your diet—and the fat out of your body—by helping to keep you lean and full all day long!

_____________

Ashley Landon

Certified Personal Trainer / FT Westborough Studio

Ashley is a graduate from Framingham State College with a bachelors degree in Fashion Merchandising. However, her true passion and drive always came from fitness, which lead her to a change in career paths. She is now a certified personal trainer, graduate from The National Personal Training Institute (NPTI), Waltham, MA. She is also certified in CPR, First Aid, and AED.

Ashley has always had an undeniable interest in fitness and health, putting it at the top of her list. She truly enjoys working out and shows it through her training, making it fun and challenging!

Ashley has been a trainer at Fitness Together –Westborough since 2007 and has helped many people push themselves beyond what they thought possible. In her free time, Ashley enjoys strength training, running and coming up with new and improved ways of making healthy recipes.

Meet our other trainers at FT Westborough

For more FT Studios across Eastern New England please go to FTGetsResults

Trainer Tip from Ashley Landon: Warm Up With Cardio, Then Go To Weights. Right? Wrong.

As clipped by Personal Trainer Ashley Landon of FT Westborough from The Post Game

By Kaitlin Sandeno

Having been an athlete for most of my life, I figured I knew my way around the gym. On a typical day, I’d hit the treadmill or elliptical machine for 30 minutes, then move to the weight machines. And that’s what I started to do when I recently joined a gym. Then I got my assessment — you know, the review of your habits a lot of gyms do. And the review told me I was doing something wrong.

Hit the weights hard, the assessment said. Then go to cardio.

What?

“The body needs to burn through its sugar source first before it taps into the fat,” says Iman Nikzad, who runs the fitness program at my LA Fitness near Irvine, Ca. “You burn the sugar while doing the weights then burn the fat while doing the cardio.”

I did some more research and, turns out, he’s right and I was wrong. The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weights and then 30 minutes of intense cardio.

Yes, really.

“Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session,” says certified strength and conditioning specialist Jim Smith. “The most intensive training should be done first in the workout, when you are at your best.”

By starting with weights, you alert your muscles to trigger the proteins that churn through calories while you train. So even though you’re probably spent after 30 minutes of weights, your body is ready to eat fat faster than it would if you started by “telling” the body to attack sugar.

A lot of people get this wrong, thinking weight training diminishes the effect of the cardio work. It’s the opposite. Just remember the phrase: “Muscle eats the fat.” If you want to lose the flab — and who doesn’t? — you want your muscles as active as possible. That means starting with weights.

And if you only have 30 minutes total, go for weights instead of cardio. That sounds counterintuitive, since we feel sweating is “proof” we’re losing fat. But you will lose a lot more fat by pushing and pulling weights and then going on a brisk walk in your neighborhood (or even at the mall). The guy or gal who is dripping buckets on the Stairmaster is getting a good workout, but you’re likely getting a better one by getting sore and not getting soaked.

Nick Bromberg contributed to this story.

Ashley Landon

Certified Personal Trainer / FT Westborough Studio

Ashley is a graduate from Framingham State College with a bachelors degree in Fashion Merchandising. However, her true passion and drive always came from fitness, which lead her to a change in career paths. She is now a certified personal trainer, graduate from The National Personal Training Institute (NPTI), Waltham, MA. She is also certified in CPR, First Aid, and AED.

Ashley has always had an undeniable interest in fitness and health, putting it at the top of her list. She truly enjoys working out and shows it through her training, making it fun and challenging!

Ashley has been a trainer at Fitness Together –Westborough since 2007 and has helped many people push themselves beyond what they thought possible. In her free time, Ashley enjoys strength training, running and coming up with new and improved ways of making healthy recipes.

Meet our other trainers at FT Westborough

For more FT Studios across Eastern New England please go to FTGetsResults

American Diabetes Association: Step Out For A Cure

Vimeo video by by Mark Helman

Fitness Together is a proud sponsor of the American Diabetes Association and their Step Out Walk To Stop Diabetes. Last year, the Fitness Together Massachusetts Owners Group, specializing in one-on-one personal training, raised more than $50,000 for the American Diabetes Association of Eastern New England.

Our network of 43 Fitness Together franchised studios throughout Massachusetts, Rhode Island and New Hampshire collectively signed on as the Official Health and Fitness Sponsor for the ADA’s STEP OUT: Walk to Fight Diabetes campaign to raise the funds and make the contribution. 

Meanwhile, the additional sweat they have put into helping people living with type 2 diabetes across their fitness studios has magnified their cause and given a face…several faces… to the illness.

Separate from the crowds at STEP OUT walks in Worcester, Mass.; Providence, R.I.; and Boston, Fitness Together certified personal trainers have spent many months up close and personal with people battling the illness, who are on a quest for health and wellness.

“A lot of people can raise money, support a good cause, and call it a day. But that’s not what Fitness Together had in mind when we signed up to support the ADA chapter,” said Steve Lichtman, owner of 4 Fitness Together franchises. “We also wanted to invite people living with type 2 diabetes into our studios to offer personal, tailored and safe exercise and nutrition guidance that could improve their lives for the better.”

In conjunction with the fundraising effort that surpassed Fitness Together’s goal to raise $40,000 for the ADA, the group enlisted 35 people with type 2 diabetes across Eastern New England for their type 2 diabetes observational study. Fitness Together tracked the impact of a fitness and nutrition program on their client’s type 2 diabetes over a six month period. The results have been amazing.

“We have seen dramatic transformations both physically and emotionally,” Steve said. “This isn’t just about losing weight. It’s about battling an illness in a smart, responsible and healthy manner.”

And the battle continues. Based on the success of this study, Fitness Together wants to broaden the awareness of it services.

People with type 2 diabetes are encouraged to contact their local Fitness Together studio and visit FTGetsResults.com to get more information. “The positive impact of helping people lose weight, get in shape, lower their dependence on medications and live a more fulfilling life is the best motivator,” said Chris Boynton, Executive Director for the ADA, Eastern New England

To view success stories from our other FT clients go to FTGetsResults.com

Exercises That Tone The Butt & Slim The Waist

Overview

Although there’s no way to spot-reduce your waistline, you can slim this area of the body by reducing your fat percentage. To reduce body fat, you must create a caloric deficit. Exercise can help promote this deficit. But if you’re looking to slim the waist at the same time as you tone the buttocks, certain activities appear to be more beneficial than others.

Walking

Walking is one of the easier activities that can help to slim the waistline while toning the buttocks. When you walk, you cause the body to expend more energy. The more energy you expend, the more calories you burn, forcing the body to turn to fat stores for fuel. This promotes weight loss, helping to shed belly fat. At the same time, the stride in a walk causes the hip to fully extend, which targets the bottom portion of your glutes, according to Joanna Hall, a fitness and exercise expert. This strengthens and tones these muscles, lifting the buttocks and providing a shapelier derriere.

Biking

Biking can also help you shed belly fat at the same time as it tones the buttocks. Like walking, biking causes the body to expend energy and burn calories. This can help generate the caloric deficit needed to lose weight. As you’re burning calories, you’re also experiencing resistance, which can help strengthen and tone muscles. While the primary muscles used for cycling are the quadriceps and hamstrings in the upper legs, you’re engaging the gluteal muscles as you push down into the cadence, which can help improve the appearance of the buttocks.

Swimming

Besides walking and biking, you can lose weight and tone the butt with swimming. As with almost any athletic pursuit, swimming expends energy and burns calories, helping shrink your midsection. The kicking used for propulsion engages the hip extensor muscles, which provides a workout for the glutes. This can help strengthen and tone the buttocks.

Stair Climbing

You can also tone the buttocks at the same time as you burn calories by hitting a stair climber. Unlike the other activities, stair climbers typically track calories burned, helping you to gage the intensity and duration needed to lose weight. While burning calories, you’re working the thighs and gluteal muscles, which can strengthen and tone these two areas of the body.

____

Read more at Livestrong

Fitness Together customizes exercise and nutrition programs to suit your personal needs. For more info on our programs please go to FTGetsResults.com

Healthy Recipes Using Greek Yogurt & Pumpkin

We found a few variations of this super nutritious blending of Greek Yogurt and Pumpkin. These snacks are packed with fiber, protein, good fat and calcium. This snack will also provide you with 180% of your daily requirement for vitamin A (a must-eat vitamin for healthy skin, hair and vision)!

Pumpkin Pie Greek Yogurt Snack

Ingredients
6 oz container of 0% fat-free Greek yogurt
¼ cup canned pumpkin puree (no sugar added)
2 packets sweetener of choice – Splenda/Stevia
¼ teaspoon pumpkin pie spice
2 tablespoons fat-free whipped cream
1 tablespoon chopped (diced) walnuts

Directions
Mix all ingredients together and top with whipped cream and walnuts.

Nutritional Information Per Serving
Food weight: 1.5
Calories: 170
Fat: 5 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 16 g
Dietary Fiber: 3 g
Sugars: 10 g
Protein: 17 g

Yield: 1 serving

Greek Yogurt Pumpkin Pie Smoothie

Recipe by Jenny Grothe from Voskos

Ingredients
1/2 cup nonfat Greek Yogurt
1/2 scoop zero or low-carb vanilla protein powder
1/3 cup pumpkin puree
1 cup unsweetened almond milk
1 tsp pumpkin pie spice
sweetener of choice – Splenda/Stevia – to taste
Ice to desired consistency

Directions
Add above ingredients to blender. Mix to desired consistency.

Nutritional Information Per Serving
Calories: 189
Total Fat: 3.58g
Saturated Fat: 0g
Cholesterol: 8.75mg
Sodium: 278.33mg
Total Carbohydrate: 12.49g
Dietary Fiber: 4.33g
Sugars: 6.66g
Protein: 26.83g

Yield: 1 serving

Pumpkin Pie Quinoa Parfaits

Recipe from How Sweet Eats

Ever since I had my first quinoa parfait on Labor Day, I haven’t been able to stop thinking about it. The texture, the taste… it was perfect. Plus, I really love yogurt but I don’t love it plain. I am always looking for new things to add in.

Naturally, I was adamant that my next parfait was going to contain pumpkin.

This time I also included graham cracker crumbs. They are so underrated. I love them so much that sometimes I consider simply eating a bowl containing a smidge of melted butter + graham cracker crumbs. Like a pie crust but without the filling.

Bonus points if you make your own grahams. I didn’t have time for such shenanigans. But I’m hoping to make them soon. As long as I don’t gobble them up straight from the oven, I will share the details.

One of the reasons I adore this parfait is that I love making healthy snacks that are fun and pretty. It is also stacked with protein-packed yogurt and quinoa, and fiber-rich pumpkin. Topped off with a sprinkle of pecans – you get a delicious balanced treat. This recipe yields two parfaits.

Jessica

Ingredients
2 cups Greek Yogurt
2/3 cups pumpkin puree
2 teaspoons pumpkin spice
1 teaspoon cinnamon
1/8 cup graham cracker crumbs
1/4 cup dry quinoa
pecans for garnish

Directions
Prepare quinoa according to directions on box. While cooking, mix yogurt, pumpkin and pumpkin spice together. Fill the bottom of 2 glasses with 1/4 cup graham cracker crumbs each. Spoon 1/2 cup of yogurt pumpkin mixture into glass.

Once quinoa is finished, season with cinnamon and let cool – I place mine in the fridge for 5 minutes. Once cool, add 1/2 cup quinoa to parfaits, then top with remaining Greek Yogurt. Sprinkle with pecans. Eat up!

[Sorry, HowSweetEats did not provide nutritional facts on their site.]

Trainer Tip From Ashley Landon: Exercise Machines To Avoid

As clipped by Ashley Landon of FT Westborough from Shine by Yahoo

Original article by The Editors of WOMEN’S HEALTH

Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush.

For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.

1. Seated Leg Extension
What it’s supposed to do: Train the quadriceps.

What it actually does: It strengthens a motion your legs aren’t actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.

A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

RELATED: No-Gear Workout to Print Out and Do Anywhere

2. Seated Lat Pull-Down (Behind the Neck)
What it’s supposed to do: Train lats, upper back, and biceps.

What it actually does: Unless you have very flexible shoulders, it’s difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

RELATED: Here’s What an Incline Pull-Up Looks Like

3. Seated Hip Abductor Machine
What it’s supposed to do: Train outer thighs.

What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

RELATED: Best Moves for Your Backside (This Hip Abductor Exercise Included)

4. Seated Leg Press
What it’s supposed to do: Train quadriceps, glutes, and hamstrings.

What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

RELATED: Beautify Your Legs for Spring

5. Squats Using Smith Machine
What it’s supposed to do: Train chest, biceps, and legs.

What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.

A better exercise: Body-weight or weighted squats. See “Seated Leg Press” above.

RELATED: Burn Fat and Calories with This Total-Body Kettlebell Workout

6. Roman Chair Back Extension
What it’s supposed to do: Train spinal erectors.

What it actually does: Repeatedly flexing the back while it’s supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.

RELATED: Tone Up Anytime, Anywhere: Best Bodyweight Workout

Shine / Yahoo

_____________

Ashley Landon

Certified Personal Trainer / FT Westborough Studio

Ashley is a graduate from Framingham State College with a bachelors degree in Fashion Merchandising. However, her true passion and drive always came from fitness, which lead her to a change in career paths. She is now a certified personal trainer, graduate from The National Personal Training Institute (NPTI), Waltham, MA. She is also certified in CPR, First Aid, and AED.

Ashley has always had an undeniable interest in fitness and health, putting it at the top of her list. She truly enjoys working out and shows it through her training, making it fun and challenging!

Ashley has been a trainer at Fitness Together –Westborough since 2007 and has helped many people push themselves beyond what they thought possible. In her free time, Ashley enjoys strength training, running and coming up with new and improved ways of making healthy recipes.

Meet our other trainers at FT Westborough

For more FT Studios across Eastern New England please go to FTGetsResults

FT Battles Diabetes In Many Ways

Fitness Together Raises More Than $50,000 for Battle Against Diabetes

Company also provides trainers to help people with diabetes.

By Bryan McGonigle for North Andover Patch April 7, 2011

Fitness Together has raised more than $50,000 for the American Diabetes Association of Eastern New England.

“A lot of people can raise money, support a good cause, and call it a day,” Maureen Sullivan, owner of Fitness Together in North Andover, said. “But that’s not what Fitness Together had in mind when we signed up to support the ADA chapter.”

Fitness Together is a network of 43 Fitness Together franchised studios throughout Massachusetts, Rhode Island and New Hampshire. The franchises banded together and sponsored the ADA’s “STEP OUT: Walk to Fight Diabetes” campaign to raise the funds and surpass their goal of $50,000.

“We also wanted to invite people living with type 2 diabetes into our studio to offer personal, tailored and safe exercise and nutrition guidance that could improve their lives for the better.”

So the group has enlisted 35 people with type-2 diabetes across eastern New England for their type 2 diabetes observational studies. Fitness Together is tracking the impact of a fitness and nutrition program on their clients’ type-2 diabetes over six months.

The company announced that the program has been so successful that the enrollment period to add more study participants has been extended to the end of the year.

“We have seen dramatic transformations both physically and emotionally,” Maureen said. “This isn’t just about losing weight. It’s about battling an illness in a smart, responsible and healthy manner.”

For more information about the Fitness Together’s type-2 diabetes study, contact Adam Genetti at Fitness Together North Andover, 73 Main St., at 978-659-0047. You can also visit their Web site or email maureensullivan@fitnesstogether.com.

North Andover Patch

Our Fitness Together Type 2 Diabetes Program is available in all our Northern New England studios. For more information, please go [ here ] or to FTGetsResults.com

Sheryl Crow’s Healthy Recipes

When Sheryl Crow was diagnosed with breast cancer, she vowed to eat healthier on the road. So she’s written a new cookbook, along with chef Chuck White, featuring wholesome recipes that are so easy, you could make them on a tour bus. Her first cookbook is called “If It Makes You Healthy” and more information on the book can be found on SherylCrow.com.

 

 

By Sheryl Crow from Prevention

When I was a kid growing up in Kennett, Missouri, life was pretty simple. I walked to school every day, I rode my bike anywhere in town, and I always counted on six o’clock dinner.

Every evening, my family sat down to a tasty, well-balanced meal prepared by my mother, who was and continues to be an excellent cook. My mom always tried to be creative–I think she was the first person in our neighborhood to own a wok (although I vividly remember my father saying, “What are peanuts doing in the chicken?!”). But for the most part, we ate typical Midwestern fare: pot roast, fried chicken, mashed potatoes.

As an adult, I never really took any interest in learning how to cook for myself. Meals were grabbed on the go, and I lived mostly off room-service menus and catering spreads. It wasn’t until I was diagnosed with breast cancer in February 2006 that I began paying close attention to the foods I put into my body.

Because I had always been fit and healthy, my cancer diagnosis was a real game changer for me. Never once in my life had I really considered that what I ate could have a direct connection to my wellness. But cancer made me feel vulnerable. My oncologist suggested I work with a nutritionist, which is when I met Rachel S. Beller, RD. I began to eat what I call an Eskimo diet–lots of salmon, brown rice, and colorful vegetables.

I completed radiation two months after my diagnosis and headed off for a summer tour. So that I could eat healthfully on the road, I hired a chef. Chuck White came highly recommended, and I immediately fell in love with what he did with food.

Chuck has brought culinary diversity to my day. For example, I wanted to eat a lot of fish for the omega-3 nutrients but found myself bored with grilled salmon and halibut. Chuck came to the rescue–he’s never at a loss for ways to prepare fish. I was already an ardent veggie lover, but Chuck introduced me to dishes like coleslaw made with just-picked purple cabbage that’s full of vitamins.

As important as my health is, I’m also a believer in the 10% cheat zone. That’s why I think it’s important to have dessert. Chuck managed to make desserts that are extremely inventive–and still pretty healthy! For example, he makes a chocolate mousse thickened with avocado, which truly is amazing.

I hope these easy recipes below, from my new cookbook, set you off toward a better, healthier life too!

Recipe: Pecan-crusted trout with edamame succotash

Ingredients

For the trout: 
• 1/4 cup unbleached all-purpose flour
• 1 teaspoon lemon-pepper seasoning
• 1/2 teaspoon garlic powder
• 1 large egg
• 1 1/2 tablespoons milk
• 1 cup chopped pecans
• Four 4- to 5-ounce skin-on trout fillets
• 2 tablespoons canola oil, preferably expeller-pressed

For the edamame succotash: 
• 2 teaspoons canola oil, preferably expeller-pressed
• 1/4 cup diced red bell pepper
• 1/4 cup diced red onion
• 2 teaspoons chopped garlic
• 1 cup roasted corn
• 1 cup frozen shelled edamame
• 2 tablespoons cooked, chopped nitrate-free Smart Bacon or organic bacon
• 1/4 cup dry white wine
• 1/4 cup seeded and diced fresh Roma tomatoes, or another ripe tomato
• 1 tablespoon soy butter or unsalted
• 1 tablespoon chopped flat-leaf parsley
• Kosher salt and freshly ground black pepper

Preparation

For the trout:

Preheat the oven to 375°F.

In a shallow dish, whisk together the flour, seasoning, and garlic powder. In a second dish, whisk together the egg and milk. Put the pecans in a third dish or plate.

Coat the side of a fillet without the skin with the flour and then with the egg wash. Press it gently into the pecans to coat thoroughly. Repeat with the remaining trout fillets, so that all 4 are coated on the side without skin.

In a large skillet, heat the canola oil over medium-high heat and when hot, sear the trout, skin side up, for 2 minutes. Turn the fish fillets gently with a spatula and sear the skin side for 2 minutes longer. Transfer the fillets to a lightly oiled baking sheet or shallow pan and bake for 8 to 10 minutes or until cooked through.

For the edamame succotash:

In a large saute pan, heat the canola oil over medium-high heat. When hot, saute the bell pepper, onion, and garlic until softened, 3 to 4 minutes. Stir in the corn, edamame, and bacon and cook for 2 to 3 minutes longer.

Pour the wine into the pan and stir with a wooden spoon, scraping the bottom to loosen any sticking vegetables. Add the tomatoes and cook until warmed through. Add the butter and let it melt. Stir in the parsley, season to taste with salt and pepper.

Serve the fish with the edamame succotash.

Serving Size Serves 4

Recipe: Roasted potato salad with sweet corn and cider vinegar

Ingredients

• 2 1/2 pounds unpeeled Red Bliss potatoes, diced into pieces about 1/2-inch square
• 1 medium-size red onion, halved and thinly sliced
• 2 tablespoons canola oil, preferably expeller-pressed
• Kosher salt and freshly ground black pepper
• 1/2 cup extra-virgin olive oil
• 1⁄3 cup apple cider vinegar
• Kernels from 3 ears roasted corn (about 1 1/2 cups)
• 1 cup diced celery
• 3/4 cup sliced fresh basil
• 2 teaspoons garlic powder

Preparation

Preheat the oven to 425° F.

In a large bowl, toss the diced potatoes with the onion and canola oil. Season with salt and pepper and then spread on a lightly greased baking sheet. Bake the potatoes for 20 to 25 minutes or until crispy and yet still fork-tender. Set aside to cool to room temperature.

In small bowl, whisk together the olive oil and vinegar.

Return the cooled potatoes to the bowl and add the corn, celery, basil, and garlic powder. Drizzle the vinaigrette over the vegetables and toss to coat well. Season to taste with salt and pepper.

Cover and refrigerate for at least 2 hours and up to 8 hours before serving. If you don’t plan to serve the salad for 7 or 8 hours, add the basil after refrigerating to prevent it from turning brown.

Serving Size Serves 8 to 10

Recipe: Quinoa-stuffed poblano peppers with salsa romesco

Ingredients

For the stuffed poblanos: 
• tablespoons canola oil, preferably expeller-pressed
• medium-size onion, diced
• 1 large red bell pepper, seeded and diced
• 2 teaspoons chopped fresh garlic
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/4 teaspoon dried red chili flakes
• 6 ounces Mexican or American beer
• 3 cups cooked quinoa
• One 15-ounce can black beans, drained, preferably organic
• 1 bunch scallion, green parts only, trimmed and sliced
• Grated zest of 1 lime
• 1 tablespoon chopped cilantro
• 4 poblano peppers, halved lengthwise and seeded
• Kosher salt and freshly ground black pepper
• 8 ounces shredded soy Cheddar or low-fat cheese
• 2 cups Romesco Sauce (below)
• Lime wedges, for garnish, optional
• Chopped cilantro, for garnish, optional
• Chopped scallions, for garnish, optional

For the romesco sauce: 
• 5 medium-size tomatoes, coarsely chopped
• 1 large red bell pepper, seeded and coarsely chopped
• tablespoon chopped garlic
• 2 tablespoons canola oil, preferably expeller-pressed
• 1 cup torn stale bread
• 1/2 cup toasted almonds
• 2 1/2 tablespoons red wine vinegar
• 1/4 teaspoon dried red chili flakes
• Kosher salt and freshly ground black pepper
• 1⁄3 cup olive oil

Preparation

For the stuffed poblanos:

In a medium-size saucepan, heat 2 tablespoons of the canola oil over medium-high heat and when hot, saute the onions, bell pepper, and garlic for 3 to 4 minutes. Add the tomato paste, cumin, chili powder, and pepper flakes and cook until well blended, about 2 minutes longer. Pour the beer into the pan and cook, stirring, until nearly all the liquid evaporates.

Remove the pan from the heat and stir in the quinoa, beans, scallions, lime zest, and cilantro.

Preheat the oven to 350° F. Lightly spray a baking sheet with canola oil spray.

Put the poblano peppers, cavity side up, on the baking sheet and coat each lightly with the remaining tablespoon of canola oil (you may not need the entire tablespoon), and season with salt and pepper, to taste. Spoon about 1/2 cup of the quinoa stuffing into each pepper. Top with the shredded cheese and bake until the cheese melts and the pepper is soft, 10 to 12 minutes.

For the romesco sauce:

Preheat the oven to 375° F. Lightly spray a baking sheet with canola oil spray.

In a large bowl, toss together the tomatoes, bell peppers, garlic, and canola oil. Spread the vegetables on the baking sheet and roast until the peppers begin to soften, 10 to 15 minutes. Watch carefully so that the garlic does not burn.

In the bowl of a food processor fitted with the metal blade, process the roasted vegetable mixture with the bread, almonds, vinegar, and dried pepper flakes for 2 to 3 minutes or until fairly smooth but not completely pureed. Turn off the food processor and scrape down the sides. Season to taste with salt and pepper.

With the processor running, drizzle the olive oil through the feed tube as the sauce emulsifies. If the sauce is too thick, thin it with a little water, 1 teaspoon at a time.

Spoon 1/2 cup of the romesco sauce on each of 4 serving plates and top with 2 stuffed pepper halves. Garnish each plate with a lime wedge, cilantro, and/or scallions.

Serving Size Serves 4

 

Recipe: Grilled peaches and cream

Ingredients

• 2 large, ripe peaches
• 2 tablespoons honey
• 2 teaspoons canola oil, preferably expeller-pressed
• 4 ounces cream cheese,
• 1 teaspoon freshly squeezed lemon juice
• 1 tablespoon dried lavender
• About 2 tablespoons chopped mint leaves or 8 whole mint leaves, for garnish, optional

Preparation

Prepare a gas or charcoal grill so that the heating elements or charcoal are medium-hot. Before you start the fire, rub the grate with a little canola oil to prevent sticking.

Cut the peaches in half and scoop out the pit to leave a cavity for the cream cheese. Cut a small slice off the rounded outside of the peach to allow it to sit flat on a plate.

Put the peaches in a large mixing bowl and gently toss with 1 tablespoon of the honey and the canola oil.

Put the peaches, cavity sides down, on the grill and cook for about 2 minutes.

Turn the peaches over and continue to grill for about 1 minute longer or until softened but not mushy. Remove the peaches from the grill and refrigerate until ready to serve. (Alternatively, grill the peaches following the same directions and using a grill pan set over the stove’s burner.)

Meanwhile, in the bowl of a food processor fitted with the metal blade or in a bowl, process or whisk the cream cheese with the remaining tablespoon of honey, lemon juice, and lavender. Transfer the cream cheese to a zipped plastic bag and refrigerate for at least 1 hour and up to 24 hours.

When you are ready to serve, remove the peaches and cream cheese filling from the refrigerator and snip off a bottom corner from the plastic bag. Pipe the cream cheese filling into the peach cavities by squeezing it through the snipped corner of the bag. Serve immediately or refrigerate for up to 3 hours, garnishing with mint, if desired.

Serving Size Serves 4

Recipes from NBC.com

More recipes from the cookbook at Prevention.com

The FT program creates personalized Fitness and Nutrition programs for our clients. We also have created a program for Type 2 Diabetics. More information and a list of our FT Studios across Northern New England can be found at FTGetsResults.com

 

Exercise & Diet Combo: Better Than Either Alone

Our friend Christopher J. Boynton of the American Diabetes Association/New England clipped this for us from The New England Journal Of Medicine

For obese seniors, dieting and exercise together are more effective at improving physical performance and reducing frailty than either alone. The research, by a team at Washington University School of Medicine in St. Louis, is reported March 31 in The New England Journal of Medicine.

Older adults who are obese face severe health risks, including high blood pressure, heart disease and diabetes, which can be compounded by a lack of mobility.

“We wanted to tease apart the effects of dieting and exercise in older people who are obese,” says principal investigator Dennis T. Villareal, MD, adjunct associate professor of medicine at Washington University School of Medicine in St. Louis. “In older adults, obesity exacerbates declines in physical performance and leads to frailty, impaired quality of life and increases in nursing home admissions. Given the increasing prevalence of obesity even among older people, it is important to find ways to combat the problem and help seniors remain healthier and more independent.”

In this study, Villareal and his colleagues evaluated the effects of dieting and exercise in more than 100 obese seniors over a one-year period. Although weight loss alone and exercise alone improved physical function by about 12 percent and 15 percent, respectively, neither was as effective as diet and exercise together, which improved physical performance by 21 percent.

The investigators used the Physical Performance Test, a test that evaluates an individual’s ability to perform tasks, such as walking 50 feet, putting on and removing a coat, standing up from a chair, picking up a penny, climbing a flight of stairs and lifting a book.

In addition, the researchers evaluated peak oxygen consumption during exertion with treadmill walking. On that test, obese elderly people who both dieted and exercised improved 17 percent from their baseline. The diet-only group showed a 10 percent gain, and the exercise-only group improved about 8 percent.

All subjects in the study were over 65, with some as old as 85 when the study began. Their average age was about 70. Volunteers were randomly assigned to one of four groups. One set of seniors was placed on a low-calorie diet to help them lose weight. Members of a second group attended exercise sessions three times a week, doing balance work, resistance training and aerobic exercise. A third group combined both the low-calorie diet and the exercise. The last group made no changes in diet or exercise habits.

All subjects had medically significant obesity, defined as having a body mass index (BMI) of 30 or more. BMI measures the relationship between a person’s height and weight.

At the study’s outset, participants had evidence of frailty and impaired physical function based on their Physical Performance Test and on measures of their peak aerobic capacity using an exercise stress test and a questionnaire about their physical function.

Villareal and his team also surveyed study subjects about their quality of life, and again, those in the combined diet-exercise group had the biggest improvements. Their scores improved by 15 percent, compared to 14 percent in the diet-only group and 10 percent in the exercise-only group. By every measure, strength, balance and gait all showed the most consistent improvement in the diet-exercise group.

“In older, obese people, it may be more important to improve physical function and quality of life, rather than to reverse or treat risk factors for cardiovascular disease,” says Villareal, now chief of geriatrics at the New Mexico Veterans Affairs Health Care System and professor of medicine at the University of New Mexico School of Medicine, both in Albuquerque. “Combining exercise and weight loss isn’t designed so much to extend their life expectancy as it is to improve their quality of life during their remaining years and to help seniors avoid being admitted to a nursing home.”

There is some debate, however, about whether it’s good for elderly people to lose weight, even if they are obese. Some studies have found an association between weight loss in seniors and mortality risk, but Villareal says many of those studies did not distinguish between voluntary weight loss and involuntary weight loss that may be related to illness.

But even if voluntary weight loss carries no significant risk of shortening life, another potential drawback is that when older people lose fat, they also tend to lose muscle and bone.

In this study, the researchers did find slight reductions in lean body mass and bone mineral density among those who lost weight, but the decreases were smaller in the combined diet-exercise group than in those who dieted or exercised alone. The diet-exercise group participants lost 3 percent of their lean body mass, with a 1 percent bone mineral loss in the key area of the hip. Those who only dieted lost 5 percent of their lean body mass and 3 percent in bone mineral density at the hip.

Just as in younger people, the prevalence of obesity has increased in the elderly. About 20 percent of people 65 and older are obese, and that is expected to continue rising as more baby boomers become senior citizens. Elevated weight is known to be associated with impairments in daily living, limitations in mobility and an increased risk for physical decline and frailty.

“Although losing weight is beneficial and exercise also is good, when seniors do both, they get a greater improvement,” he says.

______________

Villareal DT, Chode S. Parimi N, Sinacore DR, Hilton T, Armamento-Villareal R, Napoli N, Qualls C, Shah K. Weight loss, exercise or both and physical function in obese older adults, The New England Journal of Medicine, vol. 364(13), pp. 1218-1229. March 31, 2011.

This work was supported by grants from the National Institute on Aging, the National Institute of Diabetes and Digestive and Kidney Diseases and the Eunice Kennedy Shriver National Institute of Child Health and Human Development of the National Institutes of Health and by the Foundation for Physical Therapy.

NEJM: Why exercise, diet combo are better than either alone

Stop Diabetes Now / The American Diabetes Association

Learn how FT Gets Results with success stories from our FT Clients

Fitness Tip Of The Week: Ashley Landon’s 12 Power Foods from The Abs Diet

Focus on the Abs Diet Power 12

Trainer Ashley Landon from our FT Westboro Studio clipped this info from The Abs Diet page

The Abs Diet encourages you to focus on (not restrict yourself to) a generous market basket of food types—the Abs Diet Power 12—to fulfill your core nutritional needs. These foods are so good for you, in fact, that they’ll just about single-handedly exchange your fat for muscle (provided you’ve kept your receipt). Just as important, I’ve designed the Power 12 to include thousands of food combinations (You’ll find more at http://www.menshealth.com/absdietchallenge).

The more of them you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. Just follow these simple guidelines:

• Include two or three of these foods in each of your three major meals and at least one of them in each of your three snacks.
• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
• Make sure you sneak a little bit of protein into each snack.

http://www.absdiet.com/uof/absdiet/withemail/

Here are the foods that should be in everyone’s diet:

12 Power Foods

1. Almonds and Other Nuts eaten with skins intact.
2. Beans and Other Legumes
3. Spinach and Other Green Vegetables
4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese
5. Instant Oatmeal: Unsweetened, unflavored
6. Eggs
7. Turkey and other lean meats. Lean steak, chicken, fish
8. Peanut Butter – All-natural, sugar-free.
9. Olive Oil
10. Whole-Grain Breads and Cereals
11. Extra-Protein Powder (Whey)
12. Raspberries and Other Berries

 

Almonds and Other Nuts (Eat them with their nutrient-rich skins intact.)

Superpowers :: Building muscle, fighting food cravings

Secret weapons :: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight against :: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

Sidekicks :: Pumpkin seeds, sunflower seeds, avocados

Impostors :: Salted or smoked nuts. High sodium spikes blood pressure.

 

Beans and Other Legumes (including soybeans, chickpeas, pinto beans, navy beans, kidney beans, lima beans)

Superpowers :: Building muscle, helping burn fat, regulating digestion

Secret weapons :: Fiber, protein, iron, folate

Fight against :: Obesity, colon cancer, heart disease, high blood pressure

Sidekicks :: Lentils, peas, bean dips, hummus, edamame

Impostors :: Refried beans, which are high in saturated fats; baked beans, which are high in sugar

 

Spinach and Other Green Vegetables

Superpowers :: Neutralizing free radicals (molecules that accelerate the aging process)

Secret weapons :: Vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber

Fight against :: Cancer, heart disease, stroke, obesity, osteoporosis

Sidekicks :: Cruciferous vegetables like broccoli and brussels sprouts; green, yellow, red, and orange vegetables such as asparagus, peppers, and yellow beans

Impostors :: None, as long as you don’t fry them or smother them in fatty cheese sauce

 

Dairy Products (fat-free or low-lat milk, yogurt, cheese, cottage cheese)

Superpowers :: Building strong bones, firing up weight loss

Secret weapons :: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fight against :: Osteoporosis, obesity, high blood pressure, cancer

Sidekicks :: None

Impostors :: Whole milk, frozen yogurt

 

Instant Oatmeal (unsweetened, unflavored)

Superpowers :: Boosting energy and sex drive, reducing cholesterol, maintaining blood-sugar levels

Secret weapons :: Complex carbohydrates and fiber

Fights against :: Heart disease, diabetes, colon cancer, obesity

Sidekicks :: High-fiber cereals like All-Bran and Fiber One

Impostors :: Cereals with added sugar and high-fructose corn syrup

 

Eggs

Superpowers :: Building muscle, burning fat

Secret weapons :: Protein, vitamins A and B12

Fight against :: Obesity

Sidekicks :: Egg Beaters

Impostors :: None

 

Turkey and Other Lean Meats (lean steak, chicken, fish)

Superpowers :: Building muscle, improving the immune system

Secret weapons :: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fight against :: Obesity, mood disorders, memory loss, heart disease

Sidekicks :: Shellfish, Canadian bacon, omega-3-rich flaxseed

Impostors :: Sausage, bacon, cured meats, ham, fatty cuts of steak (T-bone & rib eye)

 

Peanut Butter (all-natural, sugar-free)

Superpowers :: Boosting testosterone, building muscle, burning fat

Secret weapons :: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights against :: Obesity, muscle loss, wrinkles, cardiovascular disease

Sidekicks :: Cashew and almond butters

Impostors :: Mass-produced sugary and trans fatty peanut butters

 

Olive Oil

Superpowers :: Lowering cholesterol, boosting the immune system

Secret weapons :: Monounsaturated fat, vitamin E

Fights against :: Obesity, cancer, heart disease, high blood pressure

Sidekicks :: Canola oil, peanut oil, sesame oil

Impostors :: Other vegetable and hydrogenated vegetable oils, trans fatty acids, margarine

 

Whole Grains: Breads and Cereals

Superpower :: Preventing your body from storing fat

Secret weapons :: Fiber, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, calcium, iron, magnesium, potassium, zinc

Fight against :: Obesity, cancer, high blood pressure, heart disease

Sidekicks :: Brown rice, whole-wheat pretzels, whole-wheat pastas

Impostors :: Processed bakery products like white bread, bagels, and doughnuts; breads labeled wheat instead of whole wheat

 

Extra Protein: Whey Powder

Superpowers :: Building muscle, burning fat

Secret weapons :: Protein, cysteine, glutathione

Fights against :: Obesity

Sidekick :: Ricotta cheese

Impostor :: Soy protein

 

Raspberries and Other Berries

Superpowers :: Protecting your heart; enhancing eyesight; improving memory; preventing cravings

Secret weapons :: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fight against :: Heart disease, cancer, obesity

Sidekicks :: Most other fruits, especially apples and grapefruit

Impostors :: Sugary jellies

 

_____________

Ashley Landon

Certified Personal Trainer / FT Westborough Studio

Ashley is a graduate from Framingham State College with a bachelors degree in Fashion Merchandising. However, her true passion and drive always came from fitness, which lead her to a change in career paths. She is now a certified personal trainer, graduate from The National Personal Training Institute (NPTI), Waltham, MA. She is also certified in CPR, First Aid, and AED.

Ashley has always had an undeniable interest in fitness and health, putting it at the top of her list. She truly enjoys working out and shows it through her training, making it fun and challenging!

Ashley has been a trainer at Fitness Together –Westborough since 2007 and has helped many people push themselves beyond what they thought possible. In her free time, Ashley enjoys strength training, running and coming up with new and improved ways of making healthy recipes.

Meet our other trainers at FT Westborough

For more FT Studios across Eastern New England please go to FTGetsResults