16Jul

Eat Your Water

July 16, 2018 Telese Coleman 6

Yes, eat your water.

I know that sounds a little strange, but it is definitely what we all should do more of to stay hydrated and healthy. For most of our lives, we have all been told that we must drink at least 8 glasses of water a day to maintain good health and to stay hydrated. Unfortunately, like a lot of the best health recommendations, many of us don’t get enough water and often find it difficult to get those 64oz in every day. On top of that, many people also don’t even like water!…crazy right?! The good news is there are other ways to stay hydrated without “drinking”. We can eat our water as well.

First, lets take a brief look at the importance of hydration. Our bodies are more than half water and therefore we depend on water to survive and function properly. Water helps our bodies detox and remove waste, regulate body temperature, lubricate our joints and stay satiated (which is great for all those looking to decrease weight, because the more satiated you are the less likely to overeat!). These are some of the more common and known reasons to drink and stay hydrated, but the benefits go far beyond that.

Healthy hydration also helps decrease high blood pressure and cholesterol. For those with skin issues, like eczema, psoriasis or acne, water helps the skin stay moisturized and eliminate toxins so can have that skin “glow”. It decreases constipation, fatigue, kidney infections as well as speed up joint repair and more. Overall, we NEED water!!

So, how can we make sure we get enough? Many foods are made up of majority water. And since another reason many people don’t get enough, is due to the sometimes frustrating side effect of having to run to the bathroom – frequently. The H2O in food is confined within it’s structure, so when we eat instead of drink, it stays in our system longer due to the slower absorption. Therefore running to the bathroom becomes less of a “must do” activity. We also get more fiber and nutritional benefits that are already in that food’s make up. The icing on the cake is taste and variety!

The ways to enjoy these foods are endless so I charge you to pick one or all of these foods, find a recipe and Eat Your Water! Here is a classic and delicious Cucumber & Tomato Salad, a 2 in 1!

Ingredients:

• 2 medium cucumbers, thinly sliced

• 2 cups grape or cherry tomatoes, sliced lengthwise

• 1/2 red onion, thinly sliced

• 1/4 teaspoon black pepper

• Sea salt to taste

• 2 tablespoons fresh dill

• 2 tablespoons whit balsamic vinegar

• 1 tablespoon Extra-Virgin Olive Oil

• 1 teaspoon yellow or Dijon Mustard – sugar free of course.

Directions:

In large salad bowl combine cucumbers, tomatoes and onion. Whisk together the remaining ingredients and pour over cucumber mix to toss and coat.

Enjoy!!

06Mar

Keeping it Real: The Dangers of Artificial Sweeteners and Why You Should Always Use the Real Thing

March 6, 2018 Telese Coleman 6

In a previous post I talked about the various names and dangers of a high intake of sugar in our bodies (https://becomepowerful.com/2018/02/01/sugar-by-any-other-name/ ). It bears repeating that added hidden sugars should be avoided as much as possible. So where should you turn? Sugar substitutions seem to be a “no brainier” right? Processed sugar leads to higher calorie intake, weight gain, heart disease, cardiovascular disease…artificial sweeteners are zero calorie! So I’ll lose weight, avoid Type 2 Diabetes and all the above. Right? Sadly no, that is not the case.

Regrettably, more and more research has shown that the use of artificial sweeteners have the exact opposite effect on our bodies. Studies have shown that those who consume high amounts of diet drinks per week are twice as likely to become overweight and obese compared to those who don’t. These non-nutritive sweeteners are found in so many of our daily consumed foods that we are regularly taking them in without even knowing it. Since they are far more potent than sugar, the more we use consume, the less likely we are to enjoy naturally sweetened foods (like fruit). Which leads to less fruit intake.

There are 6 FDA approved artificial sweeteners: aspartame, sucrulose, neotame, saccharin, Ace-K and advantame. However, the most frequently known come in the little yellow, blue and pink packets: Splenda, Sucrolose, Equal, Aspartame, Sweet-n-Low, and Saccharin.

Here are four of the top dangers of Artificial Sweeteners:

1. Weight Gain

2. Increase Type 2 Diabetes

3. Increase risk of Metabolic Syndrome

4. Hypertension and Cardiovascular Disease

Sounds familiar right? These are some of the things we believe we are avoiding and combating by using the sugar substitutes! So the more complete message should really be to avoid processed hidden sugars and all artificial sweeteners. Enjoy the sweetness by Keeping It Real! Use the real, natural, unprocessed and healthier options.

Here are a few of my favorite all natural sugar substitutes:

1. Molasses

2. Stevia

3. Raw Honey

4. Mejole dates

5.Maple Syrup

These substitutes should still be consumed in healthy amounts to maintain a healthy lifestyle. Just remember to avoid the processed sugar, artificial sweeteners. Keep the real stuff and EAT WELL!!

01Feb

Sugar By Any Other Name

February 1, 2018 Telese Coleman 6

“What’s in a name? Sugar by any other name will taste just as sweet…

yet be just as dangerous!”

Unfortunately, referencing Shakespeare does not carry the same endearing message when talking about sugar.

Most people know that overall, sugar is not the best thing to have in our diets. Even when we are trying to do our best to reduce or monitor our sugar intake, we’ve been ‘duped’ by labels. There are over 56 different names for sugar. A label can read “Sugar 0g” on the label and still contain various forms of sugar. For example:

Common Names For Sugar

Barley malt Dextran Treacle

Beet sugar Dextrose High Fructose Corn Syrup

Brown sugar Diastatic malt Agave Nectar

Buttered syrup Ethyl maltol Maltodextrin

Cane juice crystals Demerara Muscovado

Corn syrup Panocha

The list goes on….

So let’s briefly look at the what, why, where, and how? about sugar.

What? What is sugar, specifically added sugar? “Sugar is the generic term for any disaccharides (e.g. sucrose) and monosaccharides (e.g. fructose, glucose). Sugars’ sweet, crystalline solids are used as sweeteners or preservatives, and are essential structural components of living cells and source of energy in many organisms.” Basically its what makes food taste so good and as a result makes us so addicted!

Why? Why is sugar so dangerous to our bodies and health? Sugar stimulates the pleasure center in our brain and releases the hormone dopamine…. the feel good hormone. Studies have shown that the brain reacts to this reward system the same way it reacts to cocaine. Which means sugar is addictive and the brain wants more of that “feel good” sensation. This leads to more consumption.

“The more sugar you eat…the more sugar you eat!”

Excess sugar can lead to diabetes, obesity, metabolic disease, can make blood acidic, robs body of minerals, suppress immune system, contributes to cancer and much more.

Where? Where and when are we consuming the most hidden sugars? In the United States, people consume over 60 pounds of sugar per year!! It’s commonly found in cakes, cookies, sodas, candy and more. However, often we don’t think about other hidden sugar sources like: canned foods, ketchup, sauces, fruit juice, frozen dinners, salad dressings and the list goes on.

How? How can we avoid being “duped” and take in less sugar? Later we will go into more tips and tricks to make it easier to reduce sugar, but for today it’s simply AWARENESS. Always look at the labels; be aware of what is in your food and the many different names for sugar. Always know what you are putting into your body. I tell clients often:

“If you don’t know what’s in it, then don’t put it in you!”

With that being said, if you can’t spell it, pronounce it, or it sounds like something from your kids’ science class…leave it on the shelf.

This is just part one on this subject; there are many other facets on sugar and how it impacts our health in the days to come!

Until then, continue to live by the Empower mantra and

“Think Fun, Get Fit & EAT WELL!”

21Jan

I Heart Avocados

January 21, 2015 fitnesssfa 5

This post comes to you from EMPOWER’s very own registered Dietician: Anna LaBarre, MS, RDN, LDN.

Research has shown that replacing saturated fat in our diets (found primarily in animal products) with monounsaturated fat (like that found in olive oil, canola oil and avocados) can lower our LDL (bad) cholesterol levels. But in case you didn’t hear the yummy-good news earlier this month– a recent study (published in the Journal of the American Heart Association) showed a moderate fat diet that included an avocado a day lowered overweight and obese study participants’ LDL (bad) cholesterol levels more than when they were consuming a moderate-fat diet or a lower-fat diet alone (without the avocado a day). Participants’ total cholesterol levels, small dense LDL and trigycerides were all lower as well on the moderate fat diet with avocado.

Avocados are a great source of monounsaturated fatty acids, as well as fiber, phytosterols and antioxodants. Researchers say that these other factors may have contributed to the cholesterol-lowering effect of the avocado diet in addition to their monounsaturated fat; more research is needed to say for certain. However, the take-away is that avocados are a great food to incorporate into an overall healthy and cardio-protective way of eating.

Here are 5 ways to eat avocados (and replace saturated fat in your diet):

1) Spread ripe avocado on your sandwich to replace mayonnaise (and thicker slices to replace cheese).

2) Make a creamy dressing with avocado (like this Creamy Cilantro-Avocado Dressing from Eating Well)

3) Swap the cheese on your salad for avocado slices.

4) Add large chunks of avocado to shrimp or chicken kabobs and throw them on the grill (now there’s no need to bacon-wrap anything).

5) Chop an avocado and toss it with lime juice, a pinch of salt, pepper and chopped red onion and use it to top baked or grilled fish or chicken (step aside sauces and marinades).

Read more about the study on the American Heart Association website.

– Anna LaBarre, MS, RDN, LDN

16Oct

A Candy Conundrum

October 16, 2014 fitnesssfa 5

Halloween is quickly approaching, and here’s a spooky fact: Americans are expected to spend $2.5 billion on candy this year, according to the National Confectioners Association (NCA). (Just in case you’re wondering, chocolate is the most popular choice, and candy corn is a close second.) The trouble with Halloween candy….it not only sticks to our teeth, it can stick around for weeks and ultimately stick to our waistlines. Halloween commences the holiday season over which the average American gains between one and five pounds. That may not sound like a lot… the real trouble is, we never lose it. As you’re enjoying the Halloween festivities this year, treat yourself to a more filling and nutritious treat:

2 fun size Snickers Bars have the same number of calories as a whole apple and 12 almonds.
1 regular package of milk chocolate M&Ms has the same number of calories as a medium-sized baked potato topped with a cup of steamed broccoli, 2 tablespoons of shredded cheddar cheese and 2 tablespoons of salsa.
10 pieces of candy corn have the same number of calories as 2 tablespoons of hummus and a cup of carrot and celery sticks
3 Jolly Ranchers have the same number of calories as nearly 3 cups of air-popped popcorn sprinkled with savory spices.

What’s your healthy Halloween snack? Leave a comment in the section below or on any of our social media sites!
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18Sep

September Nutrition Tip – The Salt Story

September 18, 2014 fitnesssfa 4

Arteries become less flexible as we age (increasing the risk of heart attack and stroke). The good news: there’s a lot we can do to protect our arteries with diet and lifestyle. Studies have shown that a high sodium diet stiffens arteries above and beyond the effect on blood pressure. A recent study published in the journal Atherosclerosis, was consistent with other studies showing that when overweight subjects with normal blood pressure were consuming a “lower” sodium diet (2,600 mg per day) versus a high sodium diet (3,600 mg per day), their arteries worked better, dilating as they should.

In addition to eating a lower sodium diet, 2013 guidelines from the American Heart Association and American College of Cardiology recommend a dietary pattern of fruits, vegetables, whole grains, low fat dairy products, poultry, fish and nuts with limited red meat and foods and beverages high in sugar.

How much sodium is the right amount? The recommendation is to eat 2300 mg of sodium or less per day for healthy individuals and no more than 1500 mg of sodium per day for individuals with kidney disease, high blood pressure and some other heart disease risk factors. The majority of the sodium that we consume, nearly 80%, comes from processed and restaurant foods. Eating out less (especially fast food), cooking more at home and packing snacks and lunches are ways to decrease one’s sodium intake. When consuming packaged foods, look for “low sodium” or “no salt added” options. (“Low sodium” options will contain 140 mg of sodium or less per serving.)

What about sea salt? Sea salt does have some trace minerals that many feel make it a superior choice over regular table salt; however, the sodium content of sea salt is very comparable to that of table salt. Both should be used sparingly while cooking and at the table.

*Endurance athletes likely require more sodium, and guidelines for the general population may not be applicable. Also, restricting sodium during high intensity or long duration exercise in hot conditions is not appropriate. Sodium is an electrolyte and is a component of sweat. See a registered dietitian for more personalized guidance.

What’s your favorite low-sodium dish? Leave a response in the comment section below or on any of our social media sites!
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14Aug

Anna LaBarre’s August Nutrition Tip – Tomatoes

August 14, 2014 fitnesssfa 5

Mid-August in NC means it’s time to savor tomatoes! Whip up this refreshing Gazpacho alongside grilled fish and corn on the cob for a mouthwatering, easy dinner. (This chilled soup is even great after several days in the fridge, so it’s an ideal way to pack vegetables in your brown bag lunch.)

Tomatoes are loaded with the antioxidant lycpopene, a carotenoid and the predominant pigment in red-hued fruits and vegetables. Research has shown that lycopene has cancer-fighting potential (the evidence is especially strong for prostate cancer), and may lower the risk of heart attack and stroke.

Traditional Gazpacho

6 medium to large ripe tomatoes, cut into chunks

1 medium cucumber—peeled, halved, seeded and cut into chunks

1 green, yellow or orange bell pepper, cut into chunks

2 garlic cloves, minced

2 tablespoons extra virgin olive oil

2 tablespoons white wine vinegar

Water

Pinch of salt and black pepper to taste

1/4 cup chopped fresh basil or cilantro

Favorite hot sauce and/or red pepper flakes for serving

In a blender or food processor, combine the tomatoes, cucumber, bell pepper, garlic, oil and vinegar and process until coarsely pureed. Pour water in slowly while processing until desired consistency is reached. Season with salt and black pepper to taste. Refrigerate until chilled (or overnight). Top with fresh basil or cilantro and serve with hot sauce or red pepper flakes on the side.

Yield: 4 Servings

Nutritional Analysis (approximate): Calories 111, Fat 7.5g, Saturated fat 1g, Cholesterol 0mg, Carbohydrate 10g, Dietary fiber 3g, Sodium 199mg, Protein 3g.

17Jul

Post Workout Snacking

July 17, 2014 fitnesssfa 4

Bars and shakes are convenient, but they’re not the only refueling options post-workout. If you’ve been missing real food after your workout, try these snack options. The best post-workout snack is a carbohydrate and protein mix, since our muscles at that time are primed to replace glycogen stores (carbohydrate) and repair and rebuild (protein). Research shows that just 10 – 20 grams of protein post-workout is enough to generate muscle protein synthesis, and aid in repair and recovery.

Recovery snacks (less than 250 calories and 10+ grams of protein):

8 ounces of low fat milk, 8 almonds and 1/2 a Banana
6 ounces of non fat, plain Greek yogurt mixed with a 1/2 teaspoon vanilla and topped with fresh fruit, like a sliced peach or a cup of blueberries
Homemade trail mix: 3/4 cup Kashi Go Lean Cereal (or other high protein crunchy cereal), 1 tablespoon raisins and 1 tablespoon raw walnut pieces
A small whole wheat pita pocket (4” diameter) stuffed with an ounce of roasted turkey breast and half a slice (1/2 ounce) of cheese
Celery or carrots sticks spread with 2 1/2 tablespoons “natural” peanut butter and topped with a few raisins
2/3 cup black beans (canned no salt added) mixed with 2 tablespoons of salsa and 10 baked corn tortilla chips (like Guiltless Gourmet Chili Lime Chips) for dipping
1 hard-boiled egg and 8 whole grain crackers (like Triscuit Hint of Salt Crackers) spread with an all fruit spread

21Mar

EMPOWER Recipe of the Week: Sweet Potato Salad

March 21, 2014 fitnesssfa 5

Ronda’s Sweet Potato Salad Recipe:

National Nutrition Month is coming to an end, but we still have a few more healthy recipes to share with you! EMPOWER Co-Owner and Co-Founder, Ronda, made this Sweet Potato Salad for lunch this week! Click below to get the recipe and let us know if you try it out.

16Dec

EATing Your Way to Better Health and Fitness: Part 2

December 16, 2013 fitnesssfa 5

EATing Your Way to Better Health and Fitness, Part Deux

Written by EMPOWER General Manager, Michael Whitehurst

Before we get into the next component of the EAT plan, bring out your homework that was assigned to you yesterday. If you forgot your homework you may take a few minutes to complete it before reading on, and if you have no idea what I am talking about you will want to read yesterday’s blog post first here. 🙂 Go ahead, read that post first, we will wait for you to catch up before moving on.

Ok, so now those of you who read the blog post yesterday and dutifully took the time to complete your homework can move on to the next topic (I just told the others we would wait for them, but it’s their fault they were lazy, let’s move forward).

We have Established a SMART goal, so now we must also Assess our situation. This entails gauging our preparedness to start working towards the goal. Do you know what your main obstacles will be, and what about sources of support? Do you have a plan, a roadmap to follow? Let’s tackle each of these questions one at a time and see if we can manipulate our environment to create a path to success.

What are your Obstacles? Know where your enemies lie. Identify things, people, and situations that may derail your efforts. Common obstacles can be: travel, work schedule, unsupportive family/friends. List 3-5 real potential obstacles you may face on your journey to achieving the goal.

Who are your Allies? Know who your friends are. Identify people, things and situations that will help keep you motivated. Common allies are supportive family and friends, a written, personal contract with yourself, promise yourself a healthy reward for achieving your goal. Now list 3-5 real allies that will help rally you along.

What is your Plan? Set smaller goals. Create a roadmap for achieving your goal by setting smaller goals with a shorter timeline. This will also allow you to track your progress by having benchmarks to achieve. If your goal is to run a marathon, register for a few smaller races, like a 5K, 10K and half marathon that occur before the big race.

Ok, so here’s your 2^nd assignment. Look again at your SMART goal. List 3-5 obstacles and 3-5 allies and 1-3 benchmark goals to track your progress. The final component of EATing your way to better health and fitness we will discuss tomorrow. Don’t read tomorrow’s post before completing your homework, or else you’ll have to sit in the front of the class and explain why you didn’t bring it with you.

Check back tomorrow on the Empower Personalized Fitness blog for “EATing Your Way to Better Health and Fitness: Part 3!”

Ronda’s Sweet Potato Salad Recipe:

Welcome, Empower Community. WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways:

Welcome, Empower Community.
WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways: