4 Tricky “Health Foods” to Watch Out For

Posted on June 22, 2012 by MGL FItness

We’ve all been there. Either we’re in a hurry to get to that next meeting and don’t have time to eat a full lunch, or our mind tricks us into thinking that small handful of trail mix is a low-calorie alternative to breakfast. An hour later, our stomach is growling and we have nothing to show for those couple hundred calories we just sucked down. Take the time to think about your meals for the day before you get wrapped up in your hectic schedule, or so starving that you’ll eat anything in sight.

1. Granola

On the surface, granola has “health food” written all over it. The rolled oats and accompanied fiber do offer some nutritional benefits, however granola is not ideal for those trying to cut calories. Granola is typically sweetened with sugar and the recommended serving size is usually significantly smaller than the heaping scoop we pile on top of our yogurt.

The Alternative

Oatmeal is a much healthier option and is typically more filling than granola. Opt for unsweetened oatmeal and add fresh fruit for added flavor and sweetness.

2. Trail Mix

Can’t break away from your desk for lunch? Grab a bag of trail mix and go to town! Not so fast. Although this may seem like a light lunch (after all, peanuts, raisins and M&Ms are all tiny right?) the truth is, these elements are packed with calories and fat. More specifically, one ounce of peanuts contains 160 calories and 14 grams of fat. Even if you capped your consumption at 1 cup of trail mix (4.5 oz), you’re looking at approximately 720 calories!

The Alternative

Chances are if you eat a cup of trail mix, you’re stomach is going to be yelling at you an hour later to feed it more. For 720 calories you could have eaten a hearty turkey sandwich and a banana. Now that’s a hearty lunch! On days when leaving for lunch isn’t an option, pack yourself a lunch so you’re not left scrounging for whatever food you can find in your cubicle.

3. Smoothies

Smoothies are a refreshing summer treat. But that’s all we should think of smoothies as, a treat. The smoothies that you buy at fast food restaurants are typically loaded with frozen yogurt and rarely contain real fruit. Although they’re called “smoothies” they’re really more akin to a shake or malt.

The Alternative

If you’re dying to cool off with a smoothie this summer, try making your own smoothies with frozen strawberries and bananas. Instead of frozen yogurt, use milk or orange juice for a healthier alternative. You can even mix in a scoop of protein powder for added nutrition.

4. Canned Soup

Unless your blood pressure is dangerously low, try to steer clear of canned soup. On the surface, soup seems like such a healthy option. After all, it’s loaded with vegetables and consists mostly of water. However, a can of soup typically contains an entire day’s worth of sodium!

The Alternative

For an alternative to canned soup, try making your own soup. You can control sodium levels by using low-sodium chicken stock and add flavor with sodium-free seasonings and spices.

So often the foods that are marketed as health food are highly processed and packed with preservatives. Try to stick to natural, homemade options for a healthier diet. Also, avoid “skimping” on meals with filler snacks because chances are, that snack is loaded with calories and won’t tide you over until dinner.

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Healthy Cookout Recipe: Fruit Pizza

Posted on June 20, 2012 by MGL FItness

When you’re looking for healthy summer dessert ideas, you need not look much further than your produce section. Fruit always makes for a light refreshing summer treat. Since it’s naturally sweet, you don’t have to add a lot of sugar in order to feel like you’re eating dessert. This ensures that your desserts don’t break the diet you’re working so hard to maintain. This simple fruit pizza recipe is the perfect dessert to bring to your next summer barbecue.

Ingredients

1/2 cup butter
1/4 cup powdered sugar
1 cup flour
1/2 cup sugar
1 8oz package cream cheese
Lemon zest
Strawberries
Blueberries
Peaches
Kiwi
Grapes

Instructions

For the crust, beat softened butter, powdered sugar and flour until smooth
Spread over a pizza pan and bake at 350° for 12-15 minutes
When the crust is lightly browned, remove from oven and let cool
For the filling, beat the cream cheese until smooth
Add sugar and beat until smooth and creamy
Spread over cooled crust
Cut strawberries, peaches, kiwi and grapes into bite-size pieces
Arrange the fruit on the pizza as desired
Sprinkle lemon zest over the pizza

*Serves 8

This fruit pizza recipe is easy to make and relatively healthy. It also gives you the flexibility to change up the fruit toppings using your favorite fruits and fruits that are in season at the time. Let us know what you thought of the recipe after you try it out for yourself!

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4 Tips for Shopping for Nutritious Food

Posted on April 27, 2012 by MGL FItness

Nutrition plays a very important role in the amount of success we experience in our workout plans. One way to make sure your nutrition house is in order is to keep your fridge and pantry stocked with plenty of healthy options. After all, if you only keep health food around, it’s harder to veer off track. Here are 4 tips for shopping healthy.

1. Avoid the Middle Aisles

This one might seem like a bit of a shocker….after all, you have to shop in the middle isles to pick up your canned soup, granola bars, and “Lean Cuisines”! However, most of what is found in the middle aisles is processed and preserved in some way. Not that you can’t ever purchase this type of food, but the goal should be to purchase food in it’s natural form and make it into the soup or granola bar to cut out those unhealthy additives.

2. Read the Labels

It’s so important to make educated decisions when shopping for groceries. Often food that we assume is healthy (likely because it is brilliantly marketed as such) is actually loaded with sugar, salt, or empty calories. For example, unless you study the label on that fruit juice you could actually end up with 2 liters of sugar water.

3. Stick to the List

Take some time to write out your grocery list before making the trek to the store. Plan out your meals for the week and buy the ingredients needed to make those meals. Add to the list healthy snack foods and beverages. If you have your meals planned out and you stick to the list, you won’t be tempted to take advantage of that 3 for $10 special on frozen pizzas. You already know your list dictates your meals for the week, eliminating the need for the emergency pizza night. Stick to the list and you won’t get hurt.

4. Never Shop Hungry

If you’ve ever tried to do the grocery shopping on an empty stomach, you know what I’m talking about. You want to buy everything in sight because it all looks so good! Try to make trips to the grocery store after you’ve eaten to avoid this nutrition blunder. You’ll be able to think clearly and make good choices.

Shopping for nutritious food is easier the more you do it. Each time you turn down that bag of “Doritos” the easier it becomes. Shop healthy to be healthy.

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3 Tips for Fueling up Before Your Workout

Posted on April 16, 2012 by MGL FItness

Although pre-workout nutrition doesn’t get quite as much attention in the health and fitness world as the post-workout meal, it’s still a very important topic. Some people have the mysterious ability to eat whatever they want leading up to a big workout and suffer virtually no consequences. However, if you’re like most people, there is a strong correlation between your workout performance and your dietary intake on that very day. Piggybacking on last week’s blog post about refueling after your workout, here are 3 ways to fuel up before your workout for optimal performance.

1. Hydrate

Water helps to pump blood to your heart and move oxygen to your muscles. In the 2 or 3 hours leading up to your workout, it’s recommended that you drink 15-20 ounces of water, and another 8 ounces in the 15 minutes prior to your workout.

When hydrating, steer clear of carbonated or overly sugary drinks. Reserve the sports drinks for after the workout when your body can use the extra calories and electrolytes. Choose water or flavored water for the best source of H2O before your workout.

Keep it Light

As I previously eluded to, eating a heavy meal prior to working out can really put a damper on your performance. If you’re one to fit your workout in after work or late at night, be conscious of that as you make your lunch and dinner selections. According to WebMD, if you haven’t eaten a full meal within 2-3 hours of your workout, it’s best to have a snack about 30 minutes prior to your workout. Keep your snack small and focus on foods that are higher in carbohydrates and protein.

Bananas
Crackers
Veggies
Granola Bar
Peanut Butter

Easy on the Caffeine

If you’re feeling sluggish it can be tempting to boost your energy level with a Red Bull or cup of coffee before your workout. However, it’s best to avoid caffeine if you can. Caffeine has a tendency to speed up digestion and can cause “stomach issues” during or after your workout.

Everyone’s body is unique when it comes to dietary matters and exercise. It’s important that you pay attention to your body and how it reacts to certain foods with respect to quantity and proximity to your workout time for optimal performance.

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