Food can seem so complicated, and eating right is an everyday challenge. Eating right requires you to choose foods that will satisfy your hunger, provide nutrients for your body, and be economical on your budget.
So, with all that in mind, have you ever wondered what exactly is clean and healthy eating? Have you ever wondered exactly how much is a serving size? What's with all the fad diets? What's the Paleo diet? What's the Zone diet? How can I eat to lose weight or to stay lean? Is there any wiggle room for cheat meals? Can't this just be easy!? Well, actually, yes it can be! This month at Revolution Fitness we'll be debunking myths about healthy eating, getting real with you about what you should be putting in your body, and giving you tons of options to choose from for all of your breakfasts, lunches, dinners, and snacks. When you just don't want to plan anything anymore, you won't have to because we'll give you simple tools to make healthy eating, well, EASY!Are you already eating as cleanly as you can possibly eat? Need to overcome a plateau? Come learn how Advocare can help give you the edge you need as well as how it will help get you to your goals and keep you there. We'll have Spark on tap and perfectly balanced and healthy snacks for you to nibble on.
We'll hammer in those macronutrient goals one more time, but we'll also talk more about how to adjust those percentages for your particular energy expenditure and training regimen. We'll also hit on calorie counting, how to get in good fat, water intake, and design a specialized food plan in house! All that for the price of what, you say? Well, you don't want to miss out on this great advice because it's FREE for the Revolution Fitness team.
Bring a pad of paper and a pen because you're not going to want to miss out on this amazing information. The single hardest part of total wellness for people to tackle is nutrition. Come form your attack for the battle on clean eating and WIN!
Facebook Event - RSVP TODAY!
See you there!
Anna
PS---
Another huge opportunity we are sharing with non-members - 4 days left to register and take advantage by the way!
Another huge opportunity we are sharing with non-members - 4 days left to register and take advantage by the way!
***********BONUS MATERIAL**********
Here is a sneak peak into our last couple of WEEKLY MEMBER CONTENT PACKETS...enjoy!
Week of
Monday June 4 Notes and Events
·
ARE
YOU NEXT?? Our last contest yielded
big time results for our members, and we would love to have you in the next
challenge. Everybody needs a little
accountability and there are only 2 weeks left to register! Grab a friend and
get in the game TODAY! Grab a
registration form at the front desk or click the link in the upper left corner
of revtraining.com! You DON’T WANT TO MISS IT. The deadline is JUNE !5.
·
READY
READY READY…READY TO RUN??? The
Fool’s Gold Adventure Run on September 9 2012 is 6.5 miles! Look out for training plans and invite
your friends to train with you. More info at http://www.55nine.com/FGRun.
·
Hope
you guys enjoyed the healthy muffins after your workout last week. We appreciate each one of you!
POWER
TRAINING WEEK 1 LESSON: POWER SNACKS
During
our power phase we build on the 2 components we’ve been training for in the
last 2 months. We have increased
endurance and strength and now its time to add power into the mix. Even more than ever it becomes
important that you come prepared with the correct fuel to get the best results
from the time invested in your training.
Eating these kinds of healthy snacks increases your performance and
results for the same workout. Its
1 + 1 = 3 instead of 2 kind of thing.
Here are some great power snacks for you for before or after training or
anytime of day.
Snack
|
Calories
|
Protein
|
Carbs
|
Fat
|
3⁄4 cup Greek yogurt + 1 cup strawberries
|
140
|
18
|
17
|
0
|
1⁄2 cup low fat cottage cheese + 1 teaspoon pure cocoa
powder + 1 pinch stevia + 1 banana (mix in blender)
|
202
|
16
|
30
|
2
|
1 scoop IsoSmooth Protein with water + 1 apple
|
233
|
30
|
26
|
1
|
3oz chicken tenders + 20 grapes
|
194
|
26
|
18
|
2
|
1 can tuna + 1 tablespoon salsa + 1/3 cup quinoa
|
205
|
31
|
18
|
1
|
Week of Monday May 28 Notes and Events
· Register NOW for the HEALTHY HABITS CONTEST! Earn points for each healthy habits and
win a prize for the most points at the end! Open to members and non-members. Packets in gym and registration on line at revtraining.com
· Member Workshops will be closed to public starting next
month. Please look for the sign up
sheet and there is space to bring
1 friend. We are taking
suggestions for next topic!
· Team Rev Fitness Assemble! There is a 10K in our future, watch for details.
· Please welcome our awesome new Rev Fitness Trainer, Nicki
Hubbard, her bio was on the Facebook Page last week. Not on our FB page?
GO NOW!
Strength Program Week 3 Lesson:
Fiber is your Friend :)
By NIcki
Hubbard, NASM CPT
What is fiber?
A variety of definitions of fiber
exist. In an attempt to develop one definition of fiber that everyone can use,
the Food and Nutrition Board assembled a panel that came up with the following
definition: fiber is defined as carbohydrates that cannot be digested by the body.
It comes from plant sources and is found in two different forms. The two
categories of fiber include both soluble and insoluble fiber: Soluble fiber
dissolves in water to form a gel-like substance. Sources of soluble fiber are
oats, legumes, apples, bananas, berries, barely, and some vegetables.
Insoluble fiber increases the movement of material through your digestive
tract and increases your stool bulk. Sources of insoluble fiber are whole wheat
foods, bran, nuts, seeds, and the skin of some fruits and vegetables. A ratio
of 75:25 insoluble to soluble fiber is most helpful for proper nutrition and
wellness. Fiber offers a variety of health and wellness benefits which include
and are not limited to weight control, diabetes control, heart disease prevention,
and prevention and assistance with a multitude of bowel disorders.
Fiber for weight control
There is some evidence that
bulking up, on fiber that is, could lead to slimming down. In a recent study of
more than 1700 overweight and obese men and women, those with the highest fiber
intake had the greatest weight loss over 24 months One of the reasons that
fiber may have an impact on body weight is its ability to slow the movement of
food through the intestines. This increase in time that foods stay in the
intestines has been shown to reduce hunger feelings and overall food intake.
Fiber for
bowel disorders and constipation
Studies have shown that a
high-fiber diet, particularly fruit and vegetable fiber, help to prevent
diverticulosis and will decrease the risk of complications if you have it.
Additionally, fiber aids in bowel disorder by decreasing transit time,
increasing stool weight, and decreasing pressure within the colon. If
constipation is a consistent problem, fiber may just be the way to go! Both
soluble and insoluble fibers are necessary for regular bowel movements. The way
to go is to eat foods high in both soluble and insoluble fibers and drink lots
of water to flush it down.
Recommendations for fiber intake
The average daily intake of fiber
is about 5 to 14 grams per day. The current recommendations from the National
Academy of Sciences, Institute of Medicine are to achieve an adequate intake of
fiber based on your gender and age. The recommendations are the following:
Age
|
Fiber
grams/day
|
19 to 30
years
|
25-35 g/d
|
31 to 50
years
|
25-35 g/d
|
51 to 70
years
|
25-30 g/d
|
70+ years
|
25-30 g/d
|
Some helpful hints about fiber
1. Increase slowly: slowly
increase how much fiber you are eating daily until you reach your recommended
amount. Increasing too quickly can lead to gas, bloating, and/or diarrhea.
2. Add the fluids: If you do not drink enough water with your high-fiber diet, you may end up with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 1-2 cups of water at or between each meal and you will avoid any unwanted problems.
3. Don't go overboard: . Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.
4. Space fiber intake throughout the day: You don't need to get all of your fiber in one meal. Be creative, and have sources of fiber throughout the day. Here are some ways to do this:
2. Add the fluids: If you do not drink enough water with your high-fiber diet, you may end up with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 1-2 cups of water at or between each meal and you will avoid any unwanted problems.
3. Don't go overboard: . Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.
4. Space fiber intake throughout the day: You don't need to get all of your fiber in one meal. Be creative, and have sources of fiber throughout the day. Here are some ways to do this:
- Add ground flaxseeds,
seeds, or nuts to your salad, soup, cereal, or yogurt.
- Keep frozen
blueberries, strawberries, and raspberries in your freezer to add to
cereal, dessert, shakes, or yogurt.
- Have cut-up veggies in
small baggies available to take with you. Use them with a meal or as a
snack.
- Choose cereal with a
minimum of 5 grams of fiber in each serving; you can have it as a meal,
alone as a snack, or with some yogurt.
- Beans and peas go with
everything; put them in your salad, soup, or have them with your meals or
snacks.
- Have veggies with your
meals whenever possible. Anything that you add will count. The more
variety, the more we eat, so have as many different veggies at one meal
as you can.
- Use fruit with, or in
between, your meals. Set a minimum number of servings to have each day
and be sure to reach it. Always go for the fruit with the skin on and/or
seeds for the fiber.
