Healthy Living Spring 2015

Tony Magden

Owner, Certified Personal Trainer

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ony has been involved in athletics and fitness for the majority of his life. He grew up competing in a variety of sports and was an NAIA All American Swimmer during his four years at Linfield College, where he earned a degree in Business and Physical Education. With more than 20 years of experience in athletic training, he has worked with a wide range of individuals with varying fitness abilities. Tony’s background includes providing one-on-one personal training and teaching group classes, training and developing swimmers at all levels as the head coach of Hillsboro Heat Swim Team and the Weight Room/Aquatics Manager of the NIKE World Campus fitness facilities. Tony has an abundance of energy and passion to assist in helping an individual achieve their goals. Tony understands the value and importance of physical fitness to improve one’s overall quality of life. Fitness Together has given him the chance to operate a studio that will help change his clients’ lives for the better.

Jason Ronnow

Kathy Betts

Certified Personal Trainer

Certified Personal Trainer

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ason graduated from Clark College earning his degree in Fitness Training in 2008.

After 10 plus years in Restaurant/Retail management, Jason chose to turn his passion for health and fitness into a career. Before starting with FT in 2010, Jason worked as a rehab aide assisting Physical/Occupational therapists in treating patients in a long term care facility. Jason’s personal philosophy on fitness is that you are never too old to change your life. “Whether you want to train for your first 5K, or you just want a better quality of life, I can help you reach your goals.” Jason enjoys music, nutrition, his nieces and nephews, and a variety of sports.

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athy graduated with a degree in Exercise Science from Cornerstone University in Grand Rapids, Michigan.

She grew up playing a variety of sports (soccer, basketball, softball, tennis, golf and cross country) and went on to play NAIA Division II soccer and softball at the collegiate level. Kathy enjoys staying active by biking, hiking, kayaking, playing tennis and soccer.

“You have to pursue a healthy lifestyle!”

She believes in keeping yourself healthy both physically and mentally. “One of our greatest blessings is our health, and we need to treat our bodies with respect.”

She is certified through ACE and her favorite part of her job is helping clients reach their fitness goals.

“I figured if I was willing to spend money on new jeans or dinners out, shouldn’t I spend money on my health?”

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Exercising while Pregnant:

FT | Lead Story

Tips For Moms To Be

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f you’ve got a bun in the oven, working out should be near the top of your to-do list. The American Congress of Obstetricians and Gynecologists (ACOG) recommends that pregnant women get 30 minutes of moderate exercise every day, unless medical or obstetric complications have doctors advising otherwise.

(Search: Prenatal exercises) “I encourage my patients to continue to live a normal life and do whatever they can in the gym,” says Raul Artal, MD, chair of obstetrics, gynecology, and women’s health at Saint Louis University in St. Louis, MO. That said, Artal does suggest avoiding contact sports like soccer, ice hockey, and basketball, as well as activities that might lead to a spill, like gymnastics. “Usually, it’s a matter of common sense,” he says. “You understand what will hurt you when you’re not pregnant, and you’ll know what will hurt you when you are pregnant.”

Exercising not only keeps moms-to-be looking and feeling good, but also helps reduce the risk of gestational diabetes, a form of insulin resistance that increases blood glucose levels of both mother and baby. “Exercise basically increases insulin sensitivity through hormonal mediation, and increases glucose absorption by muscles,” Artal says. Women with body mass indexes higher than 33 prior to becoming pregnant have the highest risk of developing the condition.

walking,” says Sara Haley, creator of The Daily Sweat workouts, the Expecting More prenatal fitness DVD training program, and Sweat Unlimited. “You’re going to start just like anybody would who is new to an exercise program—take things a little more slowly and a little more carefully.”

Myth: Pregnant women shouldn’t do abdominal exercises Maintaining a strong core during pregnancy helps ward off back strain, improves your balance, boosts your ability to push effectively during labor, and helps your body bounce back after delivery. While crunches and sit-ups are off the table, you can strengthen your core with plenty of other abs exercises. “Bracing activities like planks or modified planks and side planks are great ways to strengthen the core muscles,” says Kristin McGee, a certified yoga and Pilates instructor who teaches prenatal yoga and yoga for fertility in New York City. She also recommends standing abdominal work, like standing leg lifts, upright yoga poses, and even dynamic moves like lunges and squats that engage the core muscles.

Myth: A heart rate above 140 will cut off blood flow to the baby

Years ago, experts advised pregnant women to keep their heart rate below this threshold. Today, however, the ACOG says women’s heart rates

Myth: If you’ve never exercised, you shouldn’t start while pregnant If pregnancy has motivated you to get fit for the first time, ease into it by walking, practicing prenatal yoga, swimming, or strength training with 10 to 15-pound weights or resistance bands. “Start in small increments, like 5 minutes of walking your dog, and creep up slowly to 30 minutes of brisk

vary too much for any one number to be universally valid. Instead, OB/ GYNs recommend that expectant moms simply stick to moderateintensity exercise and avoid pushing themselves to breathlessness.

Haley and McGee suggest using the talk test. “You always want to be able to talk out loud while you’re working out,” Haley says.

Prone exercises will probably be uncomfortable after the first trimester, but

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Myth: Running is too rough

If you were running prior to your pregnancy, you don’t have to give it up cold turkey—just make sure you don’t exceed a moderate level of exertion. Think of whatever you were doing before pregnancy as a 10, and bring it under the six to eight range, or even to a four to six range.

The same goes for other heart-pumping activities, like dancing or cycling.

Myth: Steer clear of cardio machines Whether it’s the elliptical, rower, or Spin bike, feel free to continue using your favorite machine—just take a break from interval training. “Sudden deceleration can cause the placenta to partially detach and cause bleeding,” says Nicolai Foong, MD, an OB/GYN in Los Angeles. Instead, try walking on the treadmill at an incline. It’s a great way to torch calories without taxing joints under pressure from pregnancy weight gain. Similarly, dialing up the resistance on a bike or elliptical will put your body to the test without jarring it.

Myth: A baby bump makes balancing impossible

Myth: A baby bump makes face-down exercises a no-no

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that doesn’t mean you have to completely ditch your favorite belly-down poses. McGee suggests modifying poses you would usually do on this position so you’re on your hands and knees instead. Instead of doing superman or airplane extensions, for example, get on your hands and knees and extend one arm and the opposite leg out. You’ll still work your core, but won’t compress your belly.

Your center of gravity changes during pregnancy, but that’s no reason to skip certain exercises. If you’re feeling a little shaky during squats or onelegged exercises, have something to hold onto, like a chair, table, wall, railing, or couch. Haley says it’s also a good idea to widen your base of support. “If you’re doing a bent over row or a hip hinge, move your legs wider to stabilize yourself and make room for your baby,” she says.

Myth: Lifting weights is too taxing

Strength training boosts bone density, revs metabolism, and will help you lift and carry your little one post-delivery. That said, pumping major iron isn’t a good idea, even if you’re used to it. Carrying a baby bump taxes the lower back, and lifting heavy weights can compound the effect. We recommend strength training with 10 to 15 pound weights or resistance bands during pregnancy. Simple bodyweight exercises are also a good stay-strong option. Do dips, planks, or pushups on a chair or elevated bench to leave some belly room.

11 “Men’s” Exercises Women Should Do! Romanian Deadlift

This along with the chest press is often considered the ultimate "guy move" but not only do deadlifts work your hamstrings and lower back like nothing else can, they have an added benefit for girls in that they help strengthen your pelvic floor.

Back Squat

Women usually have a lot of strength in their lower bodies, so work your quads and glutes with a heavy back squat!

Sumo Squat to High Pull

This works your inner thighs, quads, butt, and shoulders- a lot of bang for your buck!

Biceps Curl

Rock any sleeveless summer dress or tank top with this great exercise for your arms.

Plank Row or Renegade Row

Planks are awesome for your core, and rows give you that sexy back for backless dresses, so why not combine the two?

Kettlebell / Dumbbell Snatch

Train like a dude to tighten and tone your whole body f a st e r .

Squat Jump onto Box

Wonder Woman would approve of this leg-blasting workout! Need more of a challenge? Try 1-legged box jumps!

Ropes

These ropes aren't made for jumping but they sure will work your arms, shoulders, and especially your core!

Bridge Chest Press

Overhead Carry

This move works your shoulders and core as you walk around the gym with a heavy weight plate straight over your head.

Bridge Chest Press

This should be a staple in EVERY workout -actually, ALL of these exercises should be!

Pull-Ups

Can't do a full pull-up yet?

Get some assistance by using Super Bands or a spotter. This is a great exercise for your shoulders and lats.

Work your back, legs, shoulder and arms with this one move!

Why is it easier for guys to lose weight than it is for women?

It is typically easier for men to lose weight when compared to women because of physiological differences between the sexes. One main difference is body composition. As a rule, men have more muscle tissue than women. This promotes a faster metabolism. The reason is because a higher concentration of muscle tissue burns more fat; it actually requires more calories.

Back Squat

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What is Rope Training?

H eavy ropes are exactly what they sound like: ropes that are heavy.

It may sound silly, but working out with heavy ropes are actually a very effective method of working your body in an unconventional way.

So what does heavy rope training do? Heavy ropes are tied to an immovable object, such as a weight machine. The free ends of the ropes are held in your hands, and you fling the ropes around. The weight of the ropes will give you an excellent workout, and you’ll instantly feel your muscles burn. After all, the exercise you are doing involves motions that you’re not accustomed to, and all of a sudden you will find a brand new way of working out!

3 Tips to Spring Clean Your Body

Now that we’re into the Spring season, why not clean your body as well as your home? This is the perfect time of year to give your health a boost, and prepare for Summer. Here are 3 tips to help spring you into a higher level of health for Spring. It takes 21 days to make or break a habit, so try these tips for three weeks, and go longer if you can!

1. Add a Hot Water with Lemon Habit

Start your day with hot water and lemon to help alkalize your body and cleanse toxins. This ancient beauty secret is a simple way to cleanse your body and add hydration.

3. Replace Animal Products with Plant Based Alternatives

2. SWEAT IT OUT

Meat and dairy products create an acidic environment

Go to a hot spa, hot yoga class, or take an epsom salts bath.

Give your body a break from the acid, and choose

Our skin is our largest organ, and sweating can be an effective

alkalinizing plant based foods like leafy greens,

method of detox. Some spas have affordable day rates that

cucumber, and avocados. If you’re looking for plant

allow you to enjoy steam rooms, whirlpools and saunas, and

based protein sources, try lentils, hemp seeds or chia

special mineral rooms for as long as you like! Take a friend

seeds! Consume as many of these foods as close to

and spend quality time while you flush the toxins out!

raw as possible for an even healthier and more vibrant

in the body, which leaves the door open for disease.

body! You might even lose a few pounds.

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MERRYN ROBERTS-HUNTLEY

Back Pain Was No Match For Her & Fitness Together!

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ack pain. So many seemingly young, healthy moms suffer from it. We’re so busy chasing our kids and managing everything we have on our plates that we just deal with it.

Three months ago I decided enough was enough. I was in constant pain. The worst pain was picking up my kids. When my two-yearold son would run towards me hoping to be tossed in the air into my arms I’d always have to squat or sit down to hug him. To deal with the pain I tried to carry my kids as little as possible. It wasn’t a good feeling avoiding doing something so natural as a mom. I noticed myself gawking at moms carrying their toddlers down the street or from a store to their cars. It made my back hurt even more just watching them.

I was so caught up in the pain I didn’t realize my situation wasn’t normal.

I didn’t have to live like that. One day I had enough. I had always noticed Fitness Together Raleigh Hills on drives to get groceries or do errands. I must have driven past it a thousand times. A light finally went off. ‘I wonder if they can help me?’

I set up an appointment with the owner, Tony. He couldn’t have been more friendly and reassuring. I assumed Fitness Together was focused only on people who want to lose weight. Nope. Granted, they are amazing trainers and mentors for weight loss, but they are also experts in rehab and strength training for specific problems.

I remember Tony telling me he was confident he and his team could help me. Honestly, I heard the words but I just couldn’t believe there was the possibility of not being in constant pain. It was as if I had accepted that life needed to include pain and I was wrong. I committed to working with a trainer two times per week for three months. I figured if I was willing to spend money on new jeans or dinners out, shouldn’t I spend money on my health?

I dove in. My one-on-one sessions focused on strengthening my core to reduce the stress on my back. Who knew core meant more than just abs? The trainers also retaught me movement basics to prevent my back from doing all the work when I lift things.

Today I’m thrilled to report I have zero back pain. It worked. Tony was right. With a plan and help from experts, I changed my life.

Even just yesterday I was tossing my son into the air while we danced around our living room. Amazing. Thank you Fitness Together!

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Simple, Delicious &

TUNA CANNELLINI BEAN SALAD

What Are the Benefits of Cannellini Beans?

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annellini Beans or White Kidney Beans -- so named due to their convex shape that resembles the kidney -- are among the best foods for helping you lose weight due to their high fiber content, which leaves you feeling full for longer and keeps food cravings at bay. Native to Central and South America, they are well known for their texture and their ability to absorb flavors. Rich in fiber, white kidney beans also contain essential nutrients such as minerals, vitamins and proteins.

Source: http://healthyeating.sfgate.com/ Nutrition Information Per Serving: 1 cup of salad with 2 Tbsp of vinaigrette Food weight: 1.5, Calories: 125, Fat: 6 g, Cholesterol: 0 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Protein: 3 g, Sodium: 33 mg Brussels Sprout Salad (without dressing): 1 cup Calories: 103, Fat: 5 g, Cholesterol: 0 mg, Carbohydrate: 14 g, Dietary Fiber: 3 g, Protein: 3 g, Sodium: 33 mg Raspberry Dijon Vinaigrette: 2 Tablespoons Calories: 22, Fat: 1 g, Cholesterol: 0 mg, Carbohydrate: 3 g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 0 mg

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Healthy Option!

INGREDIENTS SERVES 4 One 15-ounce can cannellini beans, drained and rinsed One 6-ounce can or pouch chunk-light tuna packed in water, drained and flaked 2 tablespoons finely chopped red onion 2 tablespoons chopped basil or sage 1 garlic clove, peeled and minced 2 tablespoons extra-virgin olive oil Juice of 1 lemon 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper

DIRECTIONS In a bowl gently toss together the beans and tuna. Fold in the red onion, basil or sage, garlic, olive oil, lemon juice, salt and pepper. Serve immediately or chill until ready to serve.

Q&A Cathie Dainton-Piacente F

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Q What was keeping you from working out with a Personal Trainer before?

A I never really considered it, but I kept getting the magazines in the mail from Fitness Together. I received three or four, which I actually held onto until the limited time offers expired, or I received another magazine. Then one day I drove into the parking lot to make an appointment with Tony. I had been driving by at least twice a day, to and from work for what could have been years.

When I had a dear relative die, one who had not been healthy (gout, diabetes, high blood pressure, etc.) and then the stage 4 breast cancer, I had a sort of an epiphany, and her generosity provided me the opportunity to fund my start at FT. Q What has kept you from accomplishing your fitness and wellness goals in the past?

A M O T I V A T I O N and accountability.

I ate when I was frustrated, it was a life-long habit, (my parents always said “Finish what you put on your plate”) and as I age, this habit had affects that seemed irreversible. Why was I frustrated? Because I had been eating and not dealing with my physical health.

Q What inspired you to live a healthy lifestyle?

A My husband’s health necessitated our changing the diet in our house, and we had been working on that for several months before I came to FT. We had to drop sodium to under 200 mg per serving, ditch the sugar, lower the cholesterol, fats had to go, add grains, etc. This has been a struggle for us, and because the teens (19 & 17 now) did not want to embrace the changes. Now everyone misses quinoa in soups if it is omitted! Wheat pasta is a hard sell for the one who still eats processed foods like mac & cheese. (She buys all that for herself.)

Q What is your favorite thing about working with Fitness Together?

A I look forward to my sessions. I have benefited from the friendly, dedicated trainers, who make it fun, both in the organized work outs of PACK and body specific focused attention in Personal Training. My motivation has increased and adding PT’s again after Christmas helped bolster my accountability to myself, my health and here’s that longevity again!

Q What were your biggest fears before getting started?

A I’m not sure I can share my initial fears, however, once I got started, I realized how out of shape I truly was. I wondered, why did I start this? Oh yeah, because I need to be healthy for the long haul.

This is really hard, so how can I do this? I really need more Personal Training (one on one sessions). I may have done 4 or 5 before I felt ready for the PACK session and then I still wasn’t sure.

Q What is it about Fitness Together that makes it a great fit for you?

A I knew that wherever I chose to workout had to be conveniently located, and as I said, I drive by FT at least twice a day. Fitness Together is so much more than that now! I appreciate and benefit from the trainers who push me harder, I want to come in for extra treadmill time, and I do it too! I no longer stay away from the bicycle and I use the stair climber willingly.

Q So what is it about Fitness Together?

A The trainers, Tony, Kathy, Jason, (as well as John and Brad who have moved on to other adventures) all helped me get to where I am today. I want to continue working on me. I will continue working with the workout friends who have been in my PACK sessions, and those who are on a treadmill next to me doing their cardio following their PT’s and PACKS. I am M O T I V A T E D; I am working at strengthening self accountability; I am a better me in progress. I feel so much better, happier, healthier and energetic. Thank you Fitness Together, I have found a place that is a great fit for me!

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What’s the big deal about gluten?

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re you curious about the glutenfree movement that has captured the nation? An amazing thirty percent of the American public has or is trying to cut back on gluten intake, so obviously this is a popular nutrition topic. If you are considering going glutenfree, here are a few facts that can help you decide if this dietary strategy is for you:

1. What is gluten?

Gluten is a plant protein found in wheat. Only wheat and related grain species such as barley and rye contain the protein gluten. Gluten is actually a “composite protein,” or a combo of two proteins that remain after all the starch is washed away from wheat flour. Gluten contains two main groups of protein, called the gliadins and the glutenins. During digestion in the small intestine, these large strands of protein are broken down into smaller amino acid chains called polypeptides, which are then absorbed into the small intestine.

2. When is gluten a problem?

Only about 1% of the US population has celiac disease (an abnormal immune reaction to partially digested gliadin). When people with celiac disease eat gluten, it triggers an harmful immune system reaction in the small intestine that has serious medical consequences.

Gluten sensitivity (gluten intolerance) differs from celiac disease and is actually a spectrum of disorders which include celiac disease and wheat allergy. (A person can be gluten intolerant and not have celiac disease or a wheat allergy.) In the case of gluten intolerance, when one consumes gluten, the symptoms can include diarrhea, abdominal cramping, bloating, headaches, and fatigue.

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When should you definitely go gluten-free?

If you have received a definitive diagnosis from your physician that you have celiac disease or gluten sensitivity then by all

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means avoid wheat products. However, for the large majority of Americans, gluten is a perfectly digested protein in the human digestive tract with zero deleterious side effects. In fact, wheat is a cereal grain (a type of grass) that has been cultivated as a source of nutrition for humankind as far back as 9600 BC, hence wheat is truly the “staff of life.” Whole wheat (in its natural form) is a rich source of vitamins, minerals, fiber, carbohydrates, proteins and healthy oils. Globally, wheat is the leading source of vegetable protein in human food, having higher protein content than either maize (corn) or rice, the other major cereals.

If you are a healthy and active person with no history of gluten sensitivity then do not shy away from eating whole wheat products.

People who eat whole wheat breads and cereals have a reduced risk of chronic disease, especially heart disease—the leading cause of death in American men and women. A Fitness Together trainer can help you to sort out gluten facts from fiction by getting your questions answered from a registered dietitian/ nutritionist. He or she will also develop an exercise program designed to meet your specific needs. You’ll receive nutritional counseling through the dietitian-designed Nutrition Together program, which will complement your workouts.

5 Biggest Gluten-Free Mistakes 1. Not “getting” gluten in your diet 2. Confusing gluten free with wheat free or refined grains 3. Thinking gluten free means weight loss 4. Eating too much gluten-free junk food 5. Ignoring the rest of your diet Provided by Cynthia Sass, MPH, RD & news.health.com

Janet Brill, Ph D, RD, LDN Nutrition & Fitness Expert

Dr. Janet is a nationally recognized expert in the field of health, wellness and cardiovascular disease prevention and is frequently sought after by the media as a trusted source of nutrition and fitness information.

Janet holds master’s degrees in both nutrition and exercise physiology, as well as, a doctorate in exercise physiology.

Fishing For Heart Health

Simple, Delicious &

Healthy Option!

By Sarah Collins

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acked with fresh fish, crunchy vegetables and fiber-filled rice, sushi can be a nutrient-packed, healthy meal. One wrong step, however, can add an abundance of fat, calories or sodium. Learn the ins and outs of what makes a healthy sushi roll to ensure that your Japanese meal stays on the right path.

Consider the Calories

Some traditional sushi rolls made with raw fish, vegetables, rice and nori -- which is a type of seaweed -- are low in calories. For example, a salmon cucumber roll contains just 231 calories and 4 grams of fat, while a mackerel roll has about the same calorie count with only 2 grams of fat. A shrimp roll provides 199 calories and 0 grams of fat. To make the calories you consume even lower, start subtracting ingredients. Remove the fish to make a veggie roll to bring the calorie count down to 170. A piece of sashimi, which nixes the rice, is only 35 calories, when you prepare it with tuna. Avoid tempura, or fried sushi, as well as spicy sauces made with mayonnaise, as they both increase the calories.

Nutrient-Packed Nori

The outer wrap of sushi rolls, nori, is a staple in Japanese cuisine, and for good reason. It’s very low in calories but is plentiful in nutrients such as vitamins A, B-6 and C, as well as in minerals like iodine.

Additionally, a 2011 review published in the “Journal of Agricultural and Food Chemistry” concluded that the proteins in seaweed could reduce blood pressure and improve heart health.

Benefits of Fish and Seaweed

Much of the nutritional impact of sushi comes from the fish or seafood in the roll. Nutrition author Carol Ann Rinzler notes in “Shape” magazine that salmon and tuna are both healthy options because they’re high in protein, omega-3 fatty acids and vitamin D. Mackerel is

The science is clear: fish-eating populations have less heart disease and tend to live longer lives. Perhaps it’s because fish is leaner (lower in artery-clogging saturated fat) than other types of animal protein. Also, fatty fish contains the super-heart-healthy omega-3 fats: EPA and DHA. Aim to get in this type of fish (salmon, tuna, sardines, halibut, herring, mackerel) at least twice a week. For an extraordinarily low calorie protein source...eat the “light white” varieties often too!

also rich in omega-3s, as is selenium, which is a mineral that might help protect against cancer, according to “Shape.” Sushi does not have to contain fish; it can be made with any type of seafood.

Other nutritious options for fillings include shrimp, scallops and eel.

Vegetables and Condiments

To boost your intake of nutrients, look for sushi rolls that contain vegetables as well as seafood. Some rolls, such as the California roll, include avocado, which is a source of healthy fat. To increase your intake of fiber, ask for sushi made with brown rice instead of white rice, and don’t forget the condiments that come with sushi.

Spicy wasabi contains antioxidants and pickled ginger, which is an antimicrobial and antiviral agent. Skip the soy sauce, though, as it’s loaded with sodium.

Mercury Concerns

Sushi has its benefits, but certain types of fish can contain too much mercury. Consuming too much mercury can cause problems with vision, memory, headaches and hair loss. The Food and Drug Administration recommends shying away from shark, swordfish, king mackerel and tilefish, due to mercury content, and sticking to shrimp, salmon, pollock and catfish. Tuna, a sushi staple, has moderate levels of mercury. The FDA recommends keeping your fish-centric meals to no more than 12 ounces a week.

Source: www.livestrong.com

Nori seaweed, also known as roasted seaweed, comes in large, flat sheets for use in making sushi.

Try it crumbled into soups or salads. Eating roasted seaweed provides a variety of nutritional benefits.

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What’s the healthiest thing you can have at a barbecue?

“Use an assortment of fresh veggies from the farmer’s market! Toss in a little extra “I would say fresh grilled virgin olive oil and seasoning and grill veggies or chicken and them on the BBQ. Grilling vegetables veggie kabobs! Green really brings out their delicious flavors. My and red peppers, onion, squash, tomatoes, zucchini favorites are asparagus, mushrooms, bell peppers, zucchini squash, yellow squash or Brussels sprouts with & sweet potatoes. Makes such a beautiful marinated chicken!” display of color, too!”

Liz Vlajic, FT Virginia Beach -Gwen Beckcom, FT Mission Hills

Simple, Delicious &

Healthy Option!

“Vegetables! Vegetables don’t have to be bright in color to be nutrient-dense. For example, the brown and white Portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and diseasefighting phytochemicals.

Portobello mushrooms can be eaten raw or cooked like any kind of mushrooms. But the size of the Portobello mushroom is an easy replacement for a burger or meat on any sandwich. Pesto is then the ketchup on a Portobello burger. You can make a simple pesto with heart-healthy walnuts instead of expensive pine nuts and fresh basil leaves, olive oil, and garlic to spread on your burger!”

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Salt-free grilling seasoning blend Ingredients: 2 Tbsp. paprika 2 Tbsp. of garlic powder 1 Tbsp. of dry mustard ½ Tbsp. of onion powered ½ Tbsp. of brown sugar 2 Tsp. of cayenne pepper

Directions: Combine all ingredients in a small bowl and mix until all spices are evenly dispersed. Sprinkle grilling seasoning on vegetables and/or lean protein before grilling.

Tony Magden, Owner

& Certified Personal Trainer

in a higher metabolism) and also control estrogen levels from getting too high...regular strength training; 3-4 times per week is recommended and a diet high in protein and low in sugar/ saturated fats.

What are some important things to look for in a running shoe?

A: There are a variety of factors to look for when looking for a running shoe. One should go to a running store that analyzes how you run. From there they will help you choose a running shoe that is best suited for your running style, the length and width of your foot, support and how often you’re going to be running.

Why is it easier for guys to lose weight than it is for women?

A: Women are predisposed to store and retain fat. Women have higher levels of estrogen. On average, women have between 6 and 11% more body fat than men. These larger fat stores are part of a woman’s physiology as an assumed adaptation to help women get pregnant and carry to term.

It is typically easier for men to lose weight when compared to women because of physiological differences between the sexes. One main difference is body composition. As a rule, men have more muscle tissue than women. This promotes a faster metabolism. The reason is because a higher concentration of muscle tissue burns more fat which actually requires more calories.

The other main difference is hormonal. Women have higher amounts of estrogen; a hormone that works to keep the fat on a woman’s body so it’s easier for women to menstruate and get pregnant. That means women have to work harder to lose weight at the same rate as men. Men, on the other hand, have higher amounts of testosterone. Testosterone plays a key role in the development of male reproductive tissues as well as promoting secondary characteristics such as increased muscle and bone mass. On average, in adult males, levels of testosterone are approximately 7–8 times higher than in adult females! Even though it may seem that the cards are stacked against women, there are things that women can do to increase muscle mass (which will result

How can I get protein on a vegan diet?

A: It’s easy to get in enough protein on a vegan diet. Legumes, grains, soy and meat analogues, such as textured vegetable protein (TVP) and nuts, all provide ample amounts of protein. And when eating out, do your homework and call the restaurant ahead of time to ensure that they serve animal-free, vegan-friendly dishes.

Vegetable protein is a healthy alternative to animal protein because it is low in saturated fat and has zero cholesterol. The soybean, part of the legume family, is the main ingredient of many common vegetable proteins such as tofu, tempeh, and textured vegetable protein. You can eat those raw, baked, grilled, or sautéed. Edamame is the immature soybean inside the pod—a great snack on-the-go, salad topper, or even as a substitute for chickpeas in hummus.

How can I make fitness part of my routine?

A: In order to make fitness a part of your routine, you have to first make it a priority. Identify why it’s important to you and what achieving your fitness goals would look like. Ask yourself, “Why is fitness important?” It is easier to commit to something when you know the reason for it and what the end goals are. Once this is done, make small goals for yourself. Promise yourself “I’m going to the gym three times this week” or “I’m going to eat veggies with every meal this weekend.” Small goals like these help keep you driven and constantly give you something to work towards.

Like most other things in life, getting started is usually the hardest part, but once you begin it soon becomes the norm. If you keep in mind what fitness means to you, what your goals are and why it’s important, fitness will easily become a part of your routine. More than anything else, you also have to make fitness fun. It is much easier to commit to something that you enjoy rather than something that seems like work or stress. Find something you enjoy doing, whether it’s biking, weight lifting, Zumba, yoga, Pilates or running. Once you find pleasure in those fitness-related things, they naturally become a part of your routine. Yes, some days you will still get a bit tired, a bit sore and sometimes a bit unmotivated, but you still have to persevere if you want to live stronger, longer, healthier and happier lives. | © 2015

| HealthY LIVING |

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