Dietitian Advice: Snacks & Salads

Q: Sometimes I have to eat dinner later then intended.  What are some good snack food to tide me over?

A: Be careful what counts as a snack and as a treat.  Avoid pudding cups, baked chips, certain energy bars and even those 100-calorie snack packs.  Those are "treats".  You should eat something that will sustain you until your next meal such as a piece of fruit or veggie, string cheese, raw almonds, or low-fat yogurt.  Those have more nutrients and will keep you feeling satisfied longer.

Q: I realize that salad dressing can be high in fat.  What are some other items to be aware of at the salad bar?


A: You are smart to realize that not all salads are good for you.  Some items that make a healthy salad are grilled chicken breast, tofu, chickpeas, sunflower seeds, raw veggies, and a light dusting of Parmesan cheese for flavor.  Dressing are where people load up on the unnecessary calories.  Always ask for the dressing on the side and dip your fork in the dressing instead of pouring it on.   

How to Avoid Holiday Weight Gain

How do you avoid putting on those dreaded pounds each time the holiday season rolls around?  Have a plan and stick to your healthy goals.  Give yourself the ultimate present of good health.  Below are suggestions to keep you on track:

1. Sleep 7-9hrs each night.  Quality sleep matters to help your muscles rebuild from workouts and your brain to recoup from the day.  If you need to sneak in a nap make sure it is before 3pm (so you don't mess up your normal sleep cycle) and that its a half hour to hour long at most.  
2. Drink plenty of water.  Take your body weight and divide it by half to calculate the amount in ounces you should be consuming per day.  Workouts and environment changes mean adding in more water.  Rule of thumb: if you are thirty you are already dehydrated.
3. Limit sweet intake.  This is the time of year that sugar surrounds us along with classic comfort foods.  Allow yourself to have a bite of the cake at work or one sweet treat a day so you stay in control of your calorie intake.  Drink some water or eat an apple if the craving hits you for more.  Also hiding sweets in a hard to reach place (not on your desk at work) will decrease the temptation.
4. Add in variety.  Meditate, go for a walk on your lunch break, strength train on your TRX at home or try a new fitness class.  Either way, get more active and schedule it into your planner.  This will ensure you are being social in a way not focused on food.  If you make a commitment, along with close friends or family you will be less likely to be distracted by holiday sales or excess food in the home.
5. Beat the end of year stress.  There are so many people to see and things to do that sometimes you need a break from it all.  Take time to relax.  Write down in a journal, call a friend, send a quick email to extended family, go to a matinee, play with your pets, or write down what you're grateful for.  This will create some time for you to escape the hussle of the season and put life in perspective.
6. Fight off germs.  Layer up on clothes, vacuum often, wear warm jackets/hats/gloves, and wash your hands frequently.  The holiday season means being around more people and the risk of getting sick.  Holiday colds can equal weight gain.  It's easy to tack on extra pounds when you are stuck in bed for a few days.  Stay healthy and you will be happy with the results.              

Dietitian Advice: Energy Bars & Sports Drinks

Q: My life is always on the go.  I have a family and travel often which means I don't always get time to sit down for a meal.  Is it okay to use an energy bar to replace a meal such as lunch if I'm time crunched? 


A: Once in awhile it can be okay (so long as there is proper nutritional value), but try not to make this habit.  Some energy bars are really just "grown up" candy bars with sometimes up to 300 calories and plenty of fats or sugar.  Make sure your choice has 150 calories or less; less than 2g of saturated fat; less than 15g of sugar; at least 3g of fiber; and at least 5g of protein.  Also make sure you read and understand the ingredient list.  The main ingredients (ones listed at the start) should say soy, whole wheat or brown rice.  Less ingredients= better!  Try to make it more of a complete meal by adding in a piece of fruit/veggie or string cheese.


Good choices: Kashi Dark Mocha Almond Chewy Granola Bar, Toasted Nuts 'N Cranberry Luna Bar, Cliff Honey Oat Granola Bar, Kashi Pumpkin Pecan Layered Granola Bar

Q: I'm no pro athlete, but I do workout on a regular basis.  When I have an especially hard cardio session which sports dink should I choose?

A: Sports drinks can be loaded in empty calories.  Marketing makes them sound healthy, but a 20-oz bottle can exceed your daily sugar allowance.  Dilute a serving size of Gatorade with equal amount plain water provides you with a healthier option.  Also you can learn to make your own flavored water by adding in sliced cucumber, oranges, berries, lemon or lime.

Good choices: Gatorade's G2 series or Vitamin Water's zero-sugar line

Food Labels 101

Learn what is in the food you consume and you are on your way to living a more nutritious lifestyle.  Nutrition labels tell you the facts.

Start at the top: Serving size and how many per container are important.  These are standard sizes used to measure food.  Pay special attention to this, especially when buying beverages.  Your sports drink may contain 2.5 servings.  Instead of 100 calories you may consume 250 calories when drinking the whole bottle.

Stats: Make sure that your calories from fat is less than half of your total calories.  Limit sodium and load up on protein or fiber to make sure you stay full throughout your day.  Vitamins like calcium, vitamin A/B/C, and iron are good, especially if the product includes more than 5% per serving.

Below it all: Another good thing to check is the list of ingredients.  Make sure you are able to read and understand what is in the products you purchase.  The less ingredients the better.  Limit artificial sweeteners, high fructose corn syrup, and dyes.  Make sure there are whole grains or soy, fresh fruits or veggies, and lean meats like fish or turkey.

Trick of Treat?

It's pumpkin season!  When carving up your jack-o-lanterns remember to save the seeds which contain important zinc and magnesium.  They also have 5g of protein and fiber per ounce.  For a tasty treat sprinkle 1 tablespoon of sugar, 1/2 teaspoon of cinnamon/salt and a pinch of chili powder.  Cook in the oven at 325 degrees for about 10mins, cool and enjoy! 

Want a sweeter treat?  Here are some options for candy at the 150 calorie mark, just beware of those tricky fat grams:


3 Peppermint Patties (+3g fat which is healthier than Butterfingers)
3 mini Twix (+8g fat which is healthier than Kit Kats)
6 mini 3 Musketeers (146 cal +4g fat)
2 fun size M&M's (147 cal +7g fat)
6 Dum Dum pops
3 treat size box Nerds
6 rolls of Smarties (healthier than SweeTarts)
7 Hershey kisses (156 +9g fat)
5 snack size strawberry flavored Twizzlers (+1g fat)


Test more treat knowledge and see how health savvy you are!

HORP Fundraiser Event

Join Core Sport to help support:

HORP (Haiti Orphan Rescue Program)

When: Tuesday October 25th, 2011 @6:30-9:30pm

Where: Zin Wine Bar & Restaurant (formerly Grape Expectations)

Cost: $20 door donation

Guest appearances by:  Detroit Lions players
Door prizes

Silent Auction items from local restaurants & shops

Live music!

Sweet Cakes & Desserts

*Cash Bar

Recovery Foods

Want to bounce back from your workouts quicker?  Take a look at your nutrition and chances are small changes can make a world of difference.  Here are some food choices to help you recover and look great in no time:

1. Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  
2. Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 
3. Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.
4. Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

100 Day Challenge: Explore & Discover

Are you up for the challenge?

10 Days x 10 Challenges = 100 Day to a Healthier You!

Congrats on making it to the end of Core Sport's 100 Day Challenge.  We hope you have picked up some new healthy habits to sprinkle into your daily life.  Remember to finish strong with our final challenge #10!

Challenge #10: Challenge yourself to try something NEW for the next 10 days! (August 8-17th)

Get adventurous and explore the world around you: 

• Sample new foods or cuisine (Kumquat, eggplant, starfruit, sushi, falafel)
• Plan a vacation to a new destination (LivingSocial has cheap escapes!)
• Sign up for a race (5K, triathlon, relay, warrior dash!) 
• Get active by surfing, trapeze class, dance lessons, glow golf, paint ball, Zumba, learn a new instrument
• Change up your hair or nail color for the season
• Volunteer

We thank you for being part of our 100 Day Challenge and hope you enjoyed discovering a new you!  Remember: The small decisions you make today led to a lifetime full of happy, healthy experiences.   

100 Day Challenge: De-Stress & Eat Healthy

Are you up for the challenge?      

10 Days x 10 Challenges = 100 Day to a Healthier You!

So far we are on challenge #9 of Core Sport's 100 Day Challenge.  We're in the final days of our challenge.  Make sure you are doing your homework:

Challenge #8: Challenge yourself to DE-STRESS!  Take 10 minutes a day to find your  zen and enjoy the little moments in life. (July 19-28th)


Ideas on how to find your inner peace:

• Journal
• Do a personal hobby
• Take a yoga/fitness class
• Massage/Foam roll
• Self-reflect
• Meditate (Free relaxation session)

Challenge #9: Challenge yourself to get 10 servings of fruits and vegetables each day! (July 29th-August 7th)


Attend your local farmer's market, grow your own, or know what's in season before you shop for the best selection. 


Some recipes to help you and your family eat more healthy:

• Avocado-Spinach Salad w/Honey Lime Vinaigrette
• Wagon Wheels w/Summer Squash and Mint
• Mozzarella Tomato Salad w/Balsamic Drizzle
• Red Cabbage, Cranberry & Apple Slaw

Want to be part of our challenge and track your progress?  There's still time!  Contact us by e-mail (frontdesk@coresportstudio.com) for a tally sheet today to start making positive changes toward a more happy, healthy you!

Thank You: Open House Success!

Thank you for making our 2011 Open House such a success!  We had a wonderful time mixing and mingling over beautiful Lululemon clothing, sampling Lunches by Lisa, trying on Stella & Dot jewelry,  learning about TraEva towels for fitness, and helping support the Haiti Orphan Rescue Program.  So far we have raised about $2,500!

Not able to attend?  There is still time to make a donation to this wonderful cause.

Don't forget about our final Pilates for a Purpose donation Mat class taught by Core Sport Owner Jamie White.  100% of funds raised will support the Haiti Orphan Rescue Program on Saturday, July 16th 2011 @3pm in the Kellogg Park of downtown Plymouth.  Register now and bring along your friends and family for a workout to support this great cause (all donations are tax deductible)!

 

Open House!

Core Sport Open House June 30th!

• 
  
  Event Kick Off: "Pilates for a Purpose" @5:30-6:30pm (Penniman location)  Donation based Pilates Mat class lead by instructor Meghan Fidge.  Must pre-register.  $10 suggested donation.  All proceeds go to the Haiti Orphan Rescue Program.

  Main St location (above Compari's resturant) opens @6:30pm

  

  
  
  Featuring:

  • Trunk Show Sponsored by Lululemon (http://www.lululemon.com/)
  • FREE Food & Drink
  • FREE Fitness Demos
  • Meet & socialize with our instructors
  • Silent Auction
  • Raffle Items
  • Other local Plymouth Vendors all benefiting H.O.R.P.
  • And so much more!

  

  
  

Fitness in the Park with Core Sport!

Jamie White will be leading the community in a FREE resistance band workout on Tuesday June 14th, 2011 stating @6:30pm at the park in Plymouth, MI.  Afterwards there will be stretching and discounted shopping at Sun and Snow Sports.  Snacks included.  Sponsored by Lole.  For more info click here.  See you there!

100 Day Challenge: Eat Better & Get Active

Are you up for the challenge?      

10 Days x 10 Challenges = 100 Day to a Healthier You!

So far we are on challenge #3 of Core Sport's 100 Day Challenge.  First let's recap our previous challenges for those who might be behind:


Challenges #1: Eat 10 servings of vegetables each day for the next 10 days!


Ideas to help you get more fiber and green into your diet:

• Stuffed peppers
• Salads (Oriental Chicken Salad)
• Stir fry
• Salsa (Avocado Feta Salsa)
• Veggies & Dip (like Spinach & Artichoke Dip or Humus)
• Add veggies to pasta dishes or stick to tomato based sauces (Spinach & Artichoke Pasta)
• Side dishes (Sweet Potato and Apple Casserole)

Challenge #2: Minimum 10 minutes of activity each day for 10 days!


Ideas to help you go out and be more active:

• Walk with family, friends or your dog(s).
• Take the stairs or park further away
• Try a new fitness class (Zumba, Bosu, Pilates, TRX, Bootcamp)
• Play a sport (golf, volleyball, tennis, basketball, horseback riding, skating, biking, swimming, ect.)
• Garden or do other household chores (yes, vacuuming counts)
• Play a game (lawn darts, hide and seek, tag, croquet)
• Go to the zoo, aquarium, or camping

Challenge #3: Eat breakfast if you don’t currently. If you do, challenge yourself to eat small smart snacks every 2-3 hours for 10 days. (May 30th-June 8th)


Ideas:

• Hard boiled eggs (perfect to grab on the go)
• Omelets (Athlete's Omelet)
• Low-fat yogurt (stir in granola, fresh fruit or nuts)
• Cheese/peanut butter & crackers
• Banana or plum
• Rice cakes & apple butter
• Oatmeal (add honey, cinnamon, or dried fruit)
• Smoothies (Cherry & Blackberry Smoothie)

Want to be part of our challenge and track your progress?  Contact us by e-mail (frontdesk@coresportstudio.com) for a tally sheet today to start making positive changes toward a more happy, healthy you!