MARCH 2014 SEAHAWK FITNESS NEWSLETTER MONTHLY FIT TIP…The Best and Worst Beverages for Weight Loss Skinny Sipping: Drink Pounds Away Many of us watch what we eat but not what we drink when on a diet. That’s a mistake. The average American gets a fifth of daily calories from beverages. Choosing the right drinks can tweak your metabolism, curb your appetite, and reduce your total calorie count. Which drinks are spoilers and which are helpers on the path to weight loss? Spoiler: Soda…Every time you chug a bottle of soda, you’re consuming hundreds of empty calories. Switching to diet soft drinks is an obvious way to cut calories, but the research is mixed on whether this switch results in weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight. If your calorie intake exceeds what you burn off, just switching to diet soda may not do the trick. Helper: Water…Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, new research suggests drinking plenty of water may have a positive effect on your metabolism. Jury’s Out: Fruit Juice…Juice can have as many calories as soda, but it has far more to offer in the way of nutrients. This presents a dilemma -- you want the vitamins and antioxidants without all the extra sugar. The safest bet: Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Look for the percent of real juice, noted on the nutritional label. You can also slash calories by drinking water with a tiny bit of juice added. Helper: Vegetable Juice…Vegetable juice is every bit as nutritious as fruit juice with about half the calories but a lot more sodium. One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing juice with pulp provides some fiber, too, which may help control hunger. Jury’s Out: Smoothies…Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious arsenal of disease-fighting vitamins and minerals. The homemade variety is best when you’re counting calories, because you can control the ingredients -- skim milk and fresh or frozen fruit are all you need. Restaurant smoothies may contain ice cream, honey, or other sweeteners that boost the calorie count sky-high. Jury’s Out: Low-Fat Milk…Eating calcium-rich foods may do a body good, and it may help you lose weight. Some recent studies suggest that drinking higher amounts of milk or eating other dairy foods can help with weight loss. For the best all-around benefits, stick to skim or low-fat milk, yogurt, and cheese. Spoiler: Energy Drinks…Most sports and energy drinks are calorie bombs like soda. They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods. People who are serious about losing weight should stay hydrated with water rather than sports drinks unless they need additional nutrients after excessive sweating and exercise. Helper: Black Coffee…When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and reduce the risk of type 2 diabetes and several types of cancer. Spoiler: Fancy Coffee…Once you add heavy cream, flavored syrups, and/or a snowcap of whipped cream, that innocent mug of black coffee becomes a minefield of fat and sugar. Specialty coffees can contain up to 570 calories per cup -- possibly more than an entire meal! If you don’t like your coffee black, add a little skim milk and artificial sweetener to keep the calorie count low. Helper: Green Tea…Green tea is another excellent choice when you’re looking for a little boost. Not only is it calorie-free, some research suggests green tea extract may stimulate weight loss. It's not clear exactly how it aids weight loss, though caffeine and micronutrients called catechins may each play a role. The benefit appears to last only a few hours, so it may help to drink green tea at least twice a day. Spoiler: Coolers…Coolers may sound light and airy, but they are heavy on calories. A 12-ounce cooler containing wine can have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled alcoholic "ice" can have as much as 315 calories. Regular wine is not exactly a diet drink, with 100 calories in a 5-ounce glass. A low-calorie alternative is a wine spritzer: mix a dash of wine with some sparkling water. Spoiler: Cocktails…A shot of hard liquor has fewer calories than wine or wine coolers, but once you mix in soda or cream, watch out… An 8-ounce white Russian made with light cream has 715 calories. A less fattening option is to mix rum or vodka with diet soda. Helper: Light Beer…OK, beer is not really going to help you lose weight. But if you’re out with friends and want to share a pitcher, light beer is the way to go. A 12 oz serving has about 100 calories, compared to 150 calories for regular beer. www.webmd.com
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Do you care about the gas you put in your car??? Well FOOD is your FUEL to FITNESS! Find this month’s healthy recipe on the back!
Lamar State College-Port Arthur An equal opportunity/affirmative action institution
HEALTHY RECIPES OF THE MONTH Sweet Potato Irish Nachos For the Potatoes: cooking spray 4 medium sweet potatoes, skin on 1 tbsp olive oil 1 1/2 tsp paprika pinch cayenne pepper 1 tsp garlic powder Coarse salt and fresh-cracked pepper For topping: 1/2 bell pepper, sliced thin 1/3 cup sharp shredded cheddar cheese 1/2 cup Pepper Jack light cheese 1 medium scallion, chopped pickled jalapeño slices 4 tbsp tomato, diced small 1 tbsp chopped cilantro sliced black olives, optional salsa, for dipping Heat the oven to 425°F. Lightly spray a baking sheet with oil. Cut the sweet potatoes in half, the place the cut side down on a cutting board and carefully cut each half into 3 equal sized wedges. This will give you 24 wedges total. In a large bowl, combine potatoes and oil; toss well. Season with paprika, cayenne, garlic powder, salt and pepper and toss to coat. Place potatoes in a single layer on the baking sheets and bake in the center of the oven, uncovered for about 9 to 10 minutes on each side. Remove from oven and place fries into four small oven-safe dishes (or one large dish for sharing), top with bell peppers, cheddar and jack cheese and return to oven for about 2 minutes, or until the cheese melts. Finish with scallions, jalapeño, tomato, cilantro and black olives. Serve with salsa on the side.
Nutritional information Servings: 4 • Serving Size: 1 Sweet Potato w/Toppings Calories: 227 • Fat: 9g
Whole Wheat Irish Soda Bread Muffins 1 cup whole wheat flour 1 cups all-purpose flour 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 3 tbsp butter 3 tbsp agave nectar 1 cup low fat 1% buttermilk 1 large egg, beaten 3 oz raisins (about 2/3 cup) butter flavor cooking spray
Preheat oven to 375°F. Spray muffin tin with butter flavor cooking spray. In a large bowl combine all dry ingredients (flour, baking powder, baking soda, and salt). Using a pastry cutter or two knives, cut in butter until mixture resembles coarse crumbs. In a small bowl, stir together buttermilk, agave and egg until blended. Add buttermilk mixture to dry ingredients and stir to combine. Stir in raisins. Spoon batter into prepared pan. Bake 20 to 25 minutes, or until toothpick inserted in center of one muffin comes out clean. Remove tin and cool on a wire rack for about 5 minutes before removing muffins from tin; finish cooling on rack. Serve warm or cool completely and store muffins in an airtight container or ziplock bags at room temperature. Makes 12 muffins.
Nutritional information Servings: 12 • Serving Size: 1 Muffin Calories: 147.8 • Fat: 3.7g www.skinnytaste.com
www.skinnytaste.com This Newsletter created for your Health and Wellness by LSCPA Fitness Coordinator Jodi Broussard.