Wednesday, November 18, 2009 at 11:04AM | Share Article Pumpkin Pie Dip
Here is a delicious party dish or way to enjoy the pumpkin with less calories! Ingredients: One large can of pumpkin One large package of vanilla instant pudding mix (can choose sugar free if desired) Apple juice or milk to consistency (about 1/2 cup or so ) Pumpkin Pie Spice to taste Put canned pumpkin in a large bowl, add pudding mix and liquid and mix until blended. Add in the pumpkin pie spices then refrigerate. Use graham crackers to dip or apples are better for you!!
Monday, November 16, 2009 at 1:47PM | Share Article 7 Foods to NEVER eat.
Did you know there are some things that should NEVER cross your lips? While for the most part we (personal trainers) believe in balanced nutrition and a "cheat" item now and then won't kill you, here are 7 foods you should avoid at all costs. 1. Doughnuts According to the Krispy Kreme website an original glazed doughnut will net you 200 calories and nothing else in the way of nutrients. It also contains 12 grams of fat. Try the "kreme-filled" type and you've got 340 calories and 20 grams of fat! Easy to see why this one tops the list. 2.Cheeseburger Ok so most of us know how to make this one somewhat healthy right? This is talking about the "whopper" type fast food cheeseburger served on white bread with the meat being fried. The saturated fat found in cheeseburgers has been linked to heart disease, strokes and some types of cancer. If you're making home made. Use lean meat 10% or less, make sure the bun is whole grain and skip the high calorie/high fat toppings. 3.Fried Chicken Ok who doesn't love this one? I grew up with Mama's fried chicken on Sunday afternoons but foods cooked in highly heated oils (notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Try baking chicken breast coated in egg whites and corn flakes. (Recipe found in The "3 apple-a-Day" plan by Tammi Flynn) 4.Lunchables Convenience is the name of the game on this one but don't be fooled. These kid marketed meals are loaded with fat and sodium. There are no vegetables or fruits and they are pretty expensive. Take a little time and make your kids a sandwich using whole grain bread, carrot sticks and an apple. You'll save money and your kids health. 5.Sugary Cereals Easy alternative is oatmeal but watch out for the instant type and check how much sugar is in it. A little is ok but if sugar is the first ingredient, put it back on the shelf. Use things like blueberries, strawberries, cinnamon and honey for flavor and sweetness. 6. Processed Meats Including Hot dogs, bacon, sausage, certain lunch meats. According to a study conducted at the University of Hawaii, Sodium nitrite (a preservative chemical found in processed meats) can act as "a precursor to highly carcinogenic nitrosamines--potent cancer causing chemicals that accelerate the formation and growth of cancer cells throughout the body". Best to leave this one out forever! 7. Canned Soups While broth based soups can be a benefit to your weight loss. Best to go with the home made type. Stay clear of cream based soups as they can pack on alot of fat and calories. Canned soups also tend to be high in sodium (some as much as 1000mg/serving) and could possibly carry artificial preservatives such as MSG. Read the labels front and back and buyer beware. Lori Reinbold, A.C.E. Personal Trainer Gold's Gyms of Wenatchee Valley Adapted from: healthnews.ediets.com article "Foods to NEVER eat".
Thursday, October 15, 2009 at 10:30AM | Share Article The "Working" Workout
Maximize your time in the gym with this fun, high intensity workout! Total Time: 42 minutes Warm-up 5 minutes Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you're really pinched for time cut your sets to 2. Although you're timing your sets, speed is not the objective. Execute control over the speed and movement. Warm-Up: 5 minutes on your favorite piece of cardio. Work hard, but remember to get there gradually. Exercises:Squat with alternating DB shoulder presses Free Motion Forward step: Lateral Step (60 seconds each leg) Bosu Burpees (press the bosu strong over your head) Bosu Push-ups Free Motion Dual Cable Cross: Low to High pulls with a back and lateral step Free Motion Dual Cable Cross: Standing Low Rows Free Motion Dual Cable Cross: Standing Ab Twist Technogym Abdominal machine or (my favorite) Hammer Strength Ab Machine Technique is important. If you're unsure how to perform any of these exercises, ask one our Gold's Gym Trainers for help. HAVE FUN!!