Category: Nutrition

Get Your Nutrition in Check with Balanced Chef Now at Elevate Fitness!

Get Your Nutrition in Check with Balanced Chef Now Available at Elevate Fitness

BETTER FUEL FOR A BETTER LIFE! That’s the mission for an amazing company out of the Utica, NY area called Balanced Chef.

Elevate Fitness excited to partner with The Balanced Chef after searching long and hard for the ideal nutritional solution to offer our members and guests. We believe that in order to be your best and achieve your fitness goals, you MUST have a nutritional plan in place to support the work you do in the gym. You can’t out-train a bad diet. 

We also know that our members lead busy lives and don’t always have the time to meal-prep or to find the best options for meals on the go or after a long day of work, family and exercise. Enter Balanced Chef.

This local business offers hand crafted, chef prepared meals that are guaranteed fresh and include macronutrient and caloric information, making it simple to track intake and optimize nutrition. Simply pop the meal in the microwave (usually) for the recommend amount of time, and when you’re done you have a delicious, chef-prepared meal that not only doesn’t work against your fitness efforts, but enhances them.

With a variety of dietary options, The Balanced Chef has an array of delicious, healthy meals available to satisfy the nutritional and lifestyle needs of everyone, with a menu that changes weekly. And these aren’t the bland, boring, repetitive meals you might expect when you’re looking at healthy meal options – these are delicious meals that will leave you feeling satisfied and content.

There are a couple of different ways to experience Balanced Chef at Elevate Fitness. Each week (starting Monday, March 25th) we’ll have a limited number of grab-and-go meals available for purchase in the clubs. However – once they’re gone, that’s it for the week. The best way to ensure you get what you want is to order your meals ahead of time through Balanced Chef’s easy to use and navigate website and then they’re available for you to pick up at Elevate the following week.

 

HOW IT WORKS

The ordering deadline is Monday at midnight of each week. Choose Elevate as your pick-up location when you’re checking out and then sit back and congratulate yourself on taking the guess work and drudgery out of making nutrition a priority in your fitness and wellness journey!

Interested in nutritional counseling and customized meal plans? Those are also available at surprisingly low rates through Balanced Chef! Check it out!

Not a member of Elevate Fitness? Not a problem - membership not required to pick up your pre-ordered Balanced Chef meals. While you're picking up your meals - why not try out a free trial workout?

So many delicious options from Balance Chef available for pickup at Elevate Fitness

What is Intermittent Fasting?

What is Intermittent Fasting?

WHAT IS INTERMITTENT FASTING?

You can’t have a conversation about diet and nutrition without somebody mentioning intermittent fasting. But what exactly is it and does it work?

Intermittent fasting is the act of alternating between a fasted and fed state. The length of the fasted and fed states can vary but are usually a repeating pattern of some sort. The purposes of intermittent fasting range from weight loss to disease management to lifestyle.

A pioneer in the world of intermittent fasting, Dr. Jason Fung is best known for his book The Obesity Code. Dr. Fung’s research suggests that intermittent fasting can be a very effective weight loss strategy and may even have the ability to reverse the symptoms of Type 2 Diabetes!

Does it Work?

Intermittent fasting has some very well documented benefits. A quick google search for the benefits of intermittent fasting will return hundreds of webpages all espousing the benefits of this trendy craze. However, most research suggests that intermittent fasting (when performed correctly) is safe and effective, but no more or less effective than traditional diets and weight loss programs.

Ultimately, the answer to this question, like so many great questions is yes and no. The most effective weight loss program, ultimately, is the one you’re most likely to stick with. For some people, that’s intermittent fasting. For others, it’s something else. So simply put: intermittent fasting works for some people but not for others. Of course, it also depends on what your goals are. Some people report weight loss. Some report a decrease in the symptoms of Type 2 Diabetes while others report increased energy. Someone hoping to lose weight who instead sees an energy increase is likely to consider fasting ineffective.

However, when it’s all said and done, there are some lessons that anyone who’s trying to lose, or maintain, weight can take away from the idea of intermittent fasting:

Don’t snack before bed. The hours between dinner and bedtime are often the most dangerous. Whether it’s mindless eating in front of the television or a mad-rush to quell hunger that’s been building all day, eating late in your day can be problematic for a number of reasons. It may cause you to make poor choices when it comes to your food (research suggests those who eat or snack later in the day often choose more calorie dense, less nutritious foods) and it may affect your ability to sleep. It’s best to make dinner your last meal (and eating) of the day.

Think before you eat. Often times we eat simply because we’re conditioned to do so (for example maybe you eat breakfast every day because you always have and not because you’re hungry) or because our environment encourages it (eating at a party or gathering simply because there’s food available). We’re all guilty of eating when we don’t need to or eating past the point of fulfillment. A simple trick to combat this is to ask yourself a simple question before eating: “Why am I eating this?”

Drink lots of water. One of the tools used by most intermittent fasters to reduce the feelings of hunger is to drink water when hunger hits. This is a great strategy to follow as the body often has difficulty distinguishing between hunger and thirst. Often times a goals-defeating binge can be avoided by stopping and downing an 8-ounce glass of cold water.

Whether you choose to dabble in fasting or take some of these fasting tips to incorporate into your own program remember that no program is one-size-fits-all and you should always consult with your doctor before starting any new diet or exercise program.

 

Learn more about Elevate Fitness in Syracuse.

Fresh Ideas for 30-Min Mediterranean Meals

Fresh Ideas for 30-Minute Mediterranean Meals

(BPT) – With few having the time to devote to cooking an elaborate meal, a collection of delicious and dependable 30-minute recipes for a quick but satisfying meal can be handy. What else keeps things simple? Having fresh staples such as California table grapes on hand helps brighten up any recipe and fuel up after activities.

Mediterranean ingredients and flavors create dishes that are refreshing, colorful and filled with fruits and vegetables. Quinoa Tabbouleh Salad with Grapes offers a fresh twist on the Middle Eastern classic, replacing the traditional bulgur with quinoa, and using grapes in place of tomatoes. The result? An approachable and modern salad that works as well for a quick dinner as it does for a brown bag lunch the next day. Pair with grilled chicken or fish, or simply add chickpeas or kidney beans for a heartier meatless entree.

With Mediterranean Pizza, there is no need to fuss with dough because whole-wheat naan, an Indian flatbread, makes the perfect crust. Simply top with cumin and paprika-seasoned ground lamb, bake it, and then finish with a lightly dressed grape and red onion combination that perfectly complements the flavors in the meat. Pita or flatbread can take the place of naan, and lamb can be replaced by ground beef or turkey as desired.

Finally, when it’s time to decorate the table, create a simple but stunning centerpiece with gorgeous black, red and green California grapes.

For more ideas, visit grapesfromcalifornia.com.

Mediterranean Pizza

Prep time: 15 minutes; cook time: 15 minutes

Yield: Serves 4

Ingredients

1 1/2 cups halved red California grapes

2 tablespoons lightly chopped Italian parsley leaves

1/4 cup slivered red onion

1 tablespoon lemon juice

3 tablespoons extra-virgin olive oil (divided) plus additional for drizzling

Pinch of salt

Freshly ground black pepper to taste

1 garlic clove, minced

1/2 pound ground lamb, beef, or dark meat turkey

1 tablespoon tomato paste

1/2 teaspoon ground cumin

1/2 teaspoon ground paprika

Pinch cayenne

2 whole-wheat naans (about 4.4 ounces each)

Directions

Heat oven to 475 F. In a large bowl combine the grapes, parsley leaves, red onion, lemon juice and 1 tablespoon olive oil. Season with salt and pepper and set aside.

In a large skillet heat 1 tablespoon oil. Add the garlic and meat, and cook until browned, 2-3 minutes. Stir in the tomato paste, cumin, paprika and cayenne.

Place naans on parchment-lined baking sheets, brush with the remaining 1 tablespoon olive oil and spread the meat mixture on the naans. Bake until each naan is browned and lightly crisp, 8-10 minutes. Top with grape mixture and drizzle with additional olive oil if desired. Cut in pieces and serve.

Quinoa Tabbouleh Salad with Grapes

Prep time: 15 minutes; cook time: 15 minutes

Yield: Serves 6

Ingredients

1 1/2 cups water

3/4 cup quinoa, rinsed

3/4 cup halved red California grapes

3/4 cup halved green California grapes

2 cups diced English cucumber

2/3 cup chopped flat leaf parsley

1/2 cup chopped dill

1/4 cup chopped mint

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1 teaspoon lemon zest

1/4 teaspoon salt

Freshly ground pepper to taste

Directions

In a medium-sized saucepan, bring the water to a boil and add the quinoa; reduce the heat and simmer until quinoa is tender, about 10 to 12 minutes. Drain any excess water, then fluff the quinoa and transfer it onto a baking sheet to cool for 10 minutes. In a medium bowl, combine the grapes, cucumber, parsley, dill, mint, olive oil, lemon juice and zest, salt and pepper. Gently fold the cooled quinoa into the grape mixture and serve.

Kick-Start a Healthy New Year by Gobbling Up More Turkey

(BPT) - New Year’s resolutions are often hard to maintain, especially if you are trying to make healthier food choices after indulging in treats during the holidays. According to a 2019 Marist Poll, 44 percent of Americans make New Year’s resolutions. For those who plan to make a resolution, two of the top resolutions are losing weight and eating healthier. Focusing on nutrition can start with meal planning and healthy protein options like turkey. Protein is essential to a wholesome, balanced diet, and turkey is an excellent source of protein. Turkey is also low in fat and perfect in many healthy recipes. Honeysuckle White offers a variety of turkey options — from ground turkey, to cutlets, breast strips, ready-to-cook meatballs and more. The brand works exclusively with independent family farmers in the U.S. to raise turkeys with care and without growth-promoting antibiotics. Skinless turkey breast is one of the leanest meats available and is considered a superfood by the American Heart Association. A boneless four-ounce serving of turkey contains 26 grams of protein — 12 percent more protein than the same size serving of boneless chicken breast — and only about one gram of fat plus zero grams of saturated fat. Turkey has much more to offer beyond protein. According to the USDA’s nutrition database, turkey typically has fewer calories and less cholesterol than other proteins, and is rich in all the B vitamins, especially B6 and B12, which help the body convert food into energy. Turkey also provides an abundance of minerals, including immune-boosting zinc, selenium and iron. Family farm-raised ground turkey is a great choice for families who want to eat better, and it is excellent for chili, tacos, fajitas and turkey burgers. With 28 grams of protein and only one gram of fat per serving, 99 percent fat-free ground turkey breast provides a great foundation for a wholesome entrée. For families on the go, convenient, oven-ready turkey meatloaf is a versatile option that is perfect for busy schedules. Achieving balanced, wholesome meals only takes a few simple steps. Smart shoppers plan meals before heading to the store and stick to the outside perimeter of the store to purchase fresh ingredients including vegetables, fruit and lean meats. While shopping, be sure to read the nutrition labels to know what you are feeding your family. Another benefit of laying out your shopping routine and planning meals is saving time and money. This budget-friendly approach will eliminate extra trips out to eat and can inspire new creations in the kitchen. Throughout the week you can have fun with your family, building new meals to put a variety of flavors on the dinner table. Working toward a healthier lifestyle does not have to be a drastic overhaul. Making small strides, including planning meals and shopping trips, will lead to smarter food choices. With a mix of lean proteins and fresh produce in the kitchen, you can deliver well-rounded and healthy meals for your whole family in the new year.

(BPT) – New Year’s resolutions are often hard to maintain, especially if you are trying to make healthier food choices after indulging in treats during the holidays. According to a 2019 Marist Poll, 44 percent of Americans make New Year’s resolutions. For those who plan to make a resolution, two of the top resolutions are losing weight and eating healthier. Focusing on nutrition can start with meal planning and healthy protein options like turkey.

Protein is essential to a wholesome, balanced diet, and turkey is an excellent source of protein. Turkey is also low in fat and perfect in many healthy recipes. Honeysuckle White offers a variety of turkey options — from ground turkey to cutlets, breast strips, ready-to-cook meatballs and more. The brand works exclusively with independent family farmers in the U.S. to raise turkeys with care and without growth-promoting antibiotics.

Skinless turkey breast is one of the leanest meats available and is considered a superfood by the American Heart Association. A boneless four-ounce serving of turkey contains 26 grams of protein — 12 percent more protein than the same size serving of boneless chicken breast — and only about one gram of fat plus zero grams of saturated fat.

Turkey has much more to offer beyond protein. According to the USDA’s nutrition database, turkey typically has fewer calories and less cholesterol than other proteins and is rich in all the B vitamins, especially B6 and B12, which help the body convert food into energy. Turkey also provides an abundance of minerals, including immune-boosting zinc, selenium, and iron.

Family farm-raised ground turkey is a great choice for families who want to eat better, and it is excellent for chili, tacos, fajitas, and turkey burgers. With 28 grams of protein and only one gram of fat per serving, 99 percent fat-free ground turkey breast provides a great foundation for a wholesome entrée. For families on the go, convenient, oven-ready turkey meatloaf is a versatile option that is perfect for busy schedules.

Achieving balanced, wholesome meals only takes a few simple steps. Smart shoppers plan meals before heading to the store and stick to the outside perimeter of the store to purchase fresh ingredients including vegetables, fruit and lean meats. While shopping, be sure to read the nutrition labels to know what you are feeding your family.

Another benefit of laying out your shopping routine and planning meals is saving time and money. This budget-friendly approach will eliminate extra trips out to eat and can inspire new creations in the kitchen. Throughout the week you can have fun with your family, building new meals to put a variety of flavors on the dinner table.

Working toward a healthier lifestyle does not have to be a drastic overhaul. Making small strides, including planning meals and shopping trips, will lead to smarter food choices. With a mix of lean proteins and fresh produce in the kitchen, you can deliver well-rounded and healthy meals for your whole family in the new year.

Fast Ways to Eat More Fiber

Fast Ways to Eat More Fiber

By Joan Cline

Getting fiber in our body is very important it helps prevent constipation and manage our weight. It may also help prevent some diseases like high cholesterol, diabetes, heart diseases, and some cancers.

The recommended amount of fiber needed a day is 25 to 38 grams. Most people eat less than 15 grams a day. The Institute of Medicine recommends men under 50 to eat 38 grams and women 25 grams. Adults over 50, men 30 grams and women 21 grams of fiber.

There are two types of fibers, soluble and insoluble and both are helpful to you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste move through your intestine, which keeps you regular and less constipated.

Soluble fiber digest slowly and helps reduce cholesterol and assists in keeping the blood sugar levels stable. Both the insoluble and soluble fiber are important and most foods rich in fiber have both.

Lack of fiber in your diet can cause:

· Constipation; getting hard stools. fiber helps soften your stool and help moves waste along.

· Diabetes; fiber helps regulated unstable blood sugar

· Weight Gain; foods high in fiber helps you stay full longer, which prevents you from eating more food.

· Cardiovascular diseases; this may cause high cholesterol and heart diseases. Soluble fiber that’s found in oats, beans and fruits and vegetables helps.

· Hemorrhoids; hemorrhoids are inflamed veins close your anus and develop from pushing hard stools. Eating food high in fiber can solve the problem.

FAST WAY TO EAT MORE FIBER:

Adding fiber to your diet can be easy as 123, here are simple ways that you can add it in your diet.

1. Flax meal; they come in different colors, tan, brown and golden, they are a good source of omega 3- fatty acids and fiber.

2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, it’s also packed with antioxidants, proteins, vitamins, and minerals.

3. Hemp seeds; they are a good source of both soluble and insoluble fiber and have many more benefits, they are a good source of healthy fats and protein

4. Cereals; sprouted whole grain cereal, golden flax, Cheerios, Kashi whole grains, General mills fiber one etc.

Other ways to add fiber to your diet:

The best way to get your fiber is through foods, fruits, and vegetables. Below are foods that are high in fiber.

1. Oats; is one of the easiest ways to include fiber in your diet

2. Fruits; berries, avocado, pears, bananas, apples, oranges, papaya etc.

3. Vegetables(cooked); kales, peas, green beans, collard greens, Brussels sprouts, sweet potatoes etc.

4. Beans and Legumes (cooked); soya beans, lentils, pinto beans, kidney beans etc.

Article Source: http://EzineArticles.com/expert/Joan_Cline/2395458

Article Source: http://EzineArticles.com/9667956

Learn more about the right choices for your fitness goals with a complimentary consultation with a certified personal trainer (available to first-time clients, local residents aged 18 and older only, other restrictions may apply.)


 

September Meal Prep

by Rachael Dydyk

September Meal Prep

One of the hardest things in life for a busy working parent is how to eat healthily. The new statistics are out and diet-related diseases are the number one cause of death in the United States! So yes, more people will die this year from frequenting their local drive through than smoking cigarettes. Since diabetes runs in my family I have been meal prepping for as long as I can remember. Just like my laundry, it is something I do and plan each week.

With this blog, I would like to help people learn how to eat healthy without being overly time-consuming. When you meal prep you will end up saving time, energy and feel a whole lot lighter and
happier. Your skin will be glowing, your pants will fit better and your wallet will be fatter.

Instant Oats Meal Prepping
Your meal prep starts on Thursday night when you clean out the refrigerator of any leftovers or containers. This way you have room for all your fresh foods. I tend to eat a plant-based diet but will
give options for people who to eat more meat. This meal prep includes 5 days of breakfast, 5 lunches, 10 snacks and 3 dinners to prep for dinner and one soup of the month. I will try to include as many of the daily dozen as I possibly can. *This meal plan is roughly 1200-1300 calories with 40 % protein, 30 % carbohydrate and 30 % fat

Carve out 2 hours on a Sunday, put your favorite music or Netflix show and get ready to prep. Feel free to email me with questions at Rachael@elevatesyracuse.com or find @rachaeldydyk on Instagram.

Your breakfast:
2 Overnight Oats
3 Protein fruit smoothie

Lunch menu:
3 Quinoa power bowl with Tahini dressing
2 Baked chicken breast with sweet potato and broccoli florets

Dinner
Shrimp fajitas with Cilantro and Lime
Baked cod with rice and peas. Any fish healthy fish of choice. (If your family doesn’t eat fish use chicken.)
Turkey Burger or Trader Joe’s Veggie Burgers with sautéed zucchini

Snacks
Egg whites, almonds, a fruit of choice and green smoothie
September Soup
Lentil Lemon Soup

What you will need:
9-quart size zips lock baggies
4-gallon size baggies
2 (16) 0z mason jars
1 (32) oz mason jars
3 salad containers. You can use the glass or plastic
2 entrée size containers
4 one cup containers for soup
3 small dressing containers
One large good quality cookie sheet
Your favorite saucepan and soup pot
A lemon zester
A mandolin
A good quality blender for smoothies and juice.
Grocery list
Lemons and 2 Limes
1 or 2 bananas
5 pieces Fruit of choice, grapefruit, apple or pears (These fruits are full of fiber and lower on glycemic
index)
Large bag of multicolored peppers
1 large purple onion
Large package of spring mix
1 bag of kale
1 bag of spinach
Ginger root
5 cucumbers
Tomatoes
Bag of carrots
2 small sweet potatoes
3 Avocados
1 container of mirpox (you can make your own but here is where I get lazy and it’s fairly inexpensive)
Garlic (I buy the already chopped in the jar)
3 or 4 zucchini or veggies of choice
Snow peas
Fresh Cilantro
Ginger root
Olives (I like Kalamata)
Almonds
1 dozen brown eggs
Almond milk (30 calories)
Chia seeds
Ground flax meal
Spirulina
Matcha Green Tea
1 cup quinoa
Old fashioned oatmeal
Any flavor Vegan protein powder for women and whey for men.
1 can black beans or chick peas
2 pounds of frozen precooked shrimp
4 organic Turkey burgers, I prefer Trader Joe’s High Protein veggie burgers
8 0z of chicken breasts
4 pieces of wild cod or any healthy fish
1 bag frozen broccoli florets
1 bag frozen peas
White or brown Rice
Pine nuts
Dry Red lentils
Vegetable or chicken broth
Olive oil
Cinnamon, Turmeric, Sea salt, Cumin, Paprika, chili powder, curry powder, saffron and cayenne
Tortillas, wheat or corn (I wrap my fajitas in bib lettuce so these are for my guys)
Tahini

Instructions
1. Set containers on kitchen table away from cooking area.
2. Season chicken breast with olive oil, cayenne pepper and paprika. Put on pan and add sweet potatoes. Set timer for 45 min.
3. Start the lentil soup- heal small amount of olive oil add garlic and mirepoix and heat until soft. Add one cup of lentils and a carton of broth. Bring to a boil for a few minutes. Add the zest of one lemon, 1 tsp curry, 1 tsp saffron, sea salt and 2 tsp cumin. Then reduce to simmer while you’re preparing the next meals.
4. Bring 2 cups water to a boil and add cook quinoa. I do this while I am chopping veggies
5. Take fish and shrimp out of freezer and defrost in Fridge for Monday and Tuesday night dinner
6. Get power bowls ready by adding spring mix to salad containers, cumber, and purple onion, ¼ cup of black beans 1/3 avocado. When quinoa is ready and cooled add ½ cup. Tahini dressing. Simply mix 1/3 cup tahini, garlic, 1 tsp turmeric lemon juice from one lemon, 2 tablespoons water. Place in dressing containers. Set in fridge.
7. If you are making the green juice set up 5 zip lock bags. Throw in a handful of spinach, kale, one carrot, half of a peeled cucumber,1 carrot, spirulina, 1 tsp pine nuts, 1 tsp chia seeds, a little ginger root ½ tsp Matcha, mix water and ice then pour in a mason jar in the fridge. You can also pour this in the blender in the morning and add into the large Mason jar for an awesome energizing afternoon snack. Some people add apple but I prefer to limit my fruit to mornings.
8. Check soup
9. To prepare overnight oats. ½ cup oats into the each of the mason jars, 1 cup almond milk, 1 tsp flax meal, ½ sliced banana or some berries. Sprinkle with cinnamon and add one scoop of protein powder.
10. 3 zip lock bags for breakfast’s smoothies. Add one cup of frozen berries, 1 scoop protein powder, 1 tablespoon fax meal. Put bags in freezer. In the morning empty bag in blender and add once cup of
almond milk or water. Add to Mason jar and enjoy on the way to work.
11. Place cooked chicken, potatoes and 2 cups broccoli in a container for your second lunch option.
12. Pour soup in one cup serving containers. You can eat this whenever you’re extra hungry. I like to freeze some and enjoy it after my Saturday long run.
13. Hard boil eggs if you eat them for a mid-morning snack or portion almonds.
14. Now that breakfast, lunch and snacks are ready you may take a little time to prep dinner. Take the cut bell peppers and purple onion in a gallon baggie. Add salt, pepper, garlic, 1 tsp cumin, 1 tsp paprika. Set in fridge. Monday night put everything on the pan with the shrimp and some olive oil. Sprinkle with lime juice and cilantro. Serve with tortilla or lettuce.
15. Set the sliced zucchini in a bag so when you making turkey burgers it is easy to sauté

*Photos by Rachael Dydyk

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