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March is National Nutrition Month

March 19th, 2013

ID-100134782-bananaGood Foods with a Bad Rap

March is national nutrition month.  This is a great time to reflect on your diet and how it is impacting your fitness and wellness goals.  To celebrate this month, we’d like to share three “good for you” foods that have gotten a bad rap.

  1. Bananas.   Bananas have gotten a bad rap because of their high sugar content.  Bananas have a glycemic index of about 55.  (Apples have a glycemic index of about 38.)  The glycemic index measures how quickly the carbohydrates in the food get digested and turned in to blood sugar.  So as far as fruit goes, bananas are at the higher end of the spectrum.
    • The good news?  Bananas are nutrient rich—containing potassium and magnesium as well as other necessary nutrients.  What’s even better?  They’re available year round for about 35 cents each, making bananas an affordable and satisfying snack.
    • The bottom line:  For people who aren’t diabetic or on a low carb diet, bananas are a great choice for breakfast or for a snack.
  2. Coffee.  Caffeine is bad for you right?  Who says?  If you think the only thing you’ll get from coffee is a buzz, think again.
    • The good news? Coffee contains chlorogenic acid, which may help prevent diabetes and Parkinson’s disease. A little bit of caffeine can also help boost your energy level and help you carry out daily tasks a little more quickly.
    • The bottom line: As long as you’re not considering that sugar and cream loaded Carmel Macchiato as regular coffee—feel free to enjoy a morning cup of Joe.  And you should stay under 2 eight oz. cups a day, or you might throw off your sleep or irritate your digestive system.
  3. Avocados.  Avocados have gotten a bad rap because of their fat content (14.8 grams per half).
    • The good news? The “fat” number may seem on the high side, but avocados actually boast a lot of monounsaturated “good” fat, which means that they can help decrease the risk of heart disease when eaten in moderation. They’ve also been found to help prevent certain kinds of oral cancers.
    • The bottom line:  You don’t have to skip the guacamole.

Remember, moderation is essential to living a healthy lifestyle.  How much and how often we eat something is more important in determining risk-benefit than any single attribute of a food. If you need help getting your nutrition back on track, contact us to learn more about our nutritional services.

Sources used to write this article:
Harvard School of Public Health.

Healthy Snacks for a Healthy Lifestyle

January 25th, 2013

Your 2013 resolutions to be healthier and lose weight, just won’t work if you starve yourself all day.  So give yourself a break and enjoy a snack.  Just make sure to pick something that is good for you and that is portion controlled.  If you snack correctly it can stop you from over eating at meals, provide a mid-day pick me up, and help you feel like you aren’t depriving yourself.

So, what do personal trainers reach for when they want a snack?

We asked our coaching staff at Hive to tell us what they love to eat.  Here are a few snack recommendations that are delicious, convenient and healthy.

Nick recommends Almonds
Almonds are low in saturated fat and contain many other protective nutrients – such as calcium and magnesium – for strong bones and vitamin E.  The FDA has confirmed that eating almonds as part of a low-saturated-fat diet can reduce your risk of heart disease because they may help lower LDL or bad cholesterol.

Tip: Portion your almonds into plastic baggies or Tupperware so you can throw them in your briefcase, purse or gym bag.  The U.S. Food and Drug Administration says that 1 oz. or about 23 whole, shelled nuts is the standard serving of almonds. Each serving contains 163 calories and about 14 g of fat. Almonds are also a great source of protein and fiber, with 6 g of protein and 3.5 g of fiber.

Aaron B. and Nick B. recommend Peanut Butter
Try a slice of wheat or whole grain bread with one tablespoon of all natural peanut butter.  For a variation, Nick B. loves one apple sliced dipped into a tablespoon of honey roasted peanut butter after an early morning workout.  Either way you have it, peanut butter is a terrific source of carbohydrates, protein and healthy fats.

Did you know that we make our own all-natural peanut butter at Hive?
Just one taste and you’ll be converted from those grocery store brands that you grew up with.  Make sure to try a sample of our fresh ground peanut butter the next time you stop in the club.

Kendra recommends Fruit Juice
Kendra recommends 100% juice drinks by Bolthouse Farms.  Her favorite flavor is 50/50 Berry which is rich in Vitamins B5, B6, E and C.  This combination is great for improving your energy and immune system.  On the go?  Grab a piece of fresh fruit instead.

Josh recommends Feel Rite’s Power Wrap
Josh’s favorite “go to” snack from Feel Rite contains fresh ground peanut butter, sunflower seeds, cranberries, almonds and bananas in a whole wheat wrap.  This wrap has the perfect combination of carbs, protein and fat that your body needs when recovering from a strenuous workout.

Eileen recommends the Chocolate Bumblenut shake from our Hive Energy Bar
This shake contains chocolate dotFIT Whey Smooth, banana, vanilla almond milk, organic peanut butter, bee pollen and honey.  (Yes we did just say bee pollen.  Bee pollen contains vitamins, minerals, carbohydrates, lipids, and protein. It comes from the pollen that collects on the bodies of bees.)  This shake is intended to be consumed post workout.  At 298 calories you may want to use this shake as a meal replacement, especially if you are trying to lose weight.

Looking for a lower calorie option?
You may want to try the PineappleCoco shake (218 calories) which is perfect for before or after exercise.

Sarah recommends Veggies and Hummus
Sarah loves The Healthnut hummus by Chris Dilorenzo.  Her favorite flavor?  It’s so hard to choose because they’re all so good.   Flavors include: Smoky chipotle, pesto, spinach artichoke, jalapeno cilantro, roasted garlic and avocado.  Hummus is great because it makes eating veggies so much better!  Plus it’s low calorie and satisfying.

Where can you get it? 
We are hoping to carry this freshly made hummus at Hive in the near future.  Any hummus is a great choice for a mid-day pick-me-up.

We hope you enjoy these yummy treats.  And if you need help getting your diet on track, please stop by the front desk or call us at 716.625.4483.  We can set up an appointment for you with one of our knowledgeable nutritionists who can help you plan healthy meals and snacks that will keep you on top of your fitness goals.

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