Eating Healthy | Halestorm Fitness
Personal Training | Charlotte, NC

Eating Healthy

Are you Overeating Carbohydrates?

My body must know it’s a cardiovascular day because I’m really craving carbohydrates! So I shall dabble in a little excess since I could use the fuel for my cardio workout!

So what am I having extra of? Good question. I’m having gluten free spiral pasta, sweet potato with the skin and no condiments on the sweet potato. We all loves carbohydrates. Carbs are not bad for us. Our bodies need carbohydrates. Carbs are great in moderation. But not all carbs are created equal. 

I eat with a purpose! There’s a reason why I eat what I eat. Eating healthy and making the right food choices is not impossible. You have to want to change and want to eat healthy, that’s the first step.

I tell my friends and clients to make a mental note how they feel after making unhealthy food choices or over eating on sedentary days.

On days I dabble in a little excess I make sure it’s a day I will be really active. For instance when heading to the mountains to go snowboarding there are not many food choices so my usual at Chic-fill is a spicy chicken sandwich on a “wheat bun” with “extra lettuce and tomato” Im okay with eating this because I know I will burn it off that day snowboarding.

We all have to start somewhere. No matter what stage you are in to committing to live a healthy life style making good carb choices can be a small start to a healthy future of feeling better and having more energy. 

Something as simple as choosing the right kind of carbohydrates can be a small yet drastic health change.

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10 Junk Foods and How Much Exercise You Need to Burn Them off

I found this interesting. There are many healthy alternatives, just because we eat healthy doesn’t mean we should skimp on working out.

10 Junk Foods and How Much Exercise You Need to Burn Them Off

Julie Hale

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(704) 936-6244

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5 Simple Ways to Take Temptation Out of the Kitchen

 

Halestorm Fitness

Eating healthier can be tough, but that task becomes extremely difficult when temptations from within the kitchen seem to beckon you. Squash those diet-breakers with these five strategies to help you stay focused on your goals ahead. 

1. Begin at the Grocery Store 

Your grocery cart is the first point of entrance for tempting foods to reach your home. If these foods don’t make it into your kitchen, they’ll have a much more difficult time tempting you. So before shopping, it’s best to create a list of all the items you’ll need including snacks. This requires a few minutes of planning each week; however, the amount of time you invest now will save you the effort and disappointment in the long run with having to re-start another program. Keep in mind that your list is only effective if you stick to it. Unplanned purchases can prove disastrous, so minimize them by buying only what is on your list and making sure that you don’t shop while hungry. 

2. Put Your Pantry on the Program 

Troublesome foods exert much less temptation power when they aren’t within your immediate reach. Remember the saying, “Out of sight, out of mind”? Give away or discard all the foods that will make it more difficult for you to stick to your plan. If you have to go to the store to buy a tempting food, you will have extra time to consciously think about whether this is something that’s really important to you or just a momentary whim. Once the tempting foods are out of your pantry, you’ll have an opportunity to reorganize items in a way that puts the healthy stuff up front, visible and within easy reach. 

3. Shrink Your Dishes 

Oversized glasses, bowls and plates tend to make us feel like we need to fill up the entire space with food or drink. This translates into consuming much more than we originally planned. We often eat first with our eyes, so to speak, and then with our stomachs—meaning that if a meal appears small at first glance because it’s served in a larger plate, chances are we’ll likely eat more to feel satisfied. By choosing smaller-sized dishes, your meals will naturally appear larger and you won’t feel slighted in portion size. 

4. Plan It Out 

Planning is key to making many healthy changes. Whether it’s creating a grocery list, organizing your pantry or having dishes that make your meal look satisfying, planning helps you prepare in advance to be successful in your endeavors. A great way to plan ahead is to have healthy snacks ready to go. Whether its individual containers of light yogurt, cut up fruits and veggies, or snack-sized bags filled with pre-measured amounts of nuts or whole-wheat pretzels, prepared snacks can serve as important tools to helping you stay on track between meals. They are easily portable and may be brought to work as a great alternative to mid-day vending machine options. 

5. Get Out of the Kitchen 

Finally, one of the best ways to avoid kitchen temptations is to simply engage in an activity that takes you away from that room in the house. A distraction that takes the focus off the kitchen can help minimize unplanned eating. This could mean engaging in a hobby or craft, reading or even scheduling a little time for physical activity. By participating in other enjoyable activities that benefit you mentally and physically, you’ll likely have the motivation to eat healthier and avoid those kitchen temptations. 

By Gina Crome

Julie Hale

Personal Trainer

(704) 936-6244

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4 Health Foods With Hidden Dangers

popcorn

It probably comes as no surprise that, as registered dietitians, we’re always promoting healthy foods. However, through the course of our careers, every now and then an otherwise healthy food that we recommend to include in a healthy diet unexpectedly has something worrisome turn up in it. Here are four healthy foods that fall in this category and easy fixes to avoid the hidden dangers.

1. Plain, unsalted microwave popcorn

It’s whole-grain, fiber-filled, crunchy and delicious, and makes a great snack. At 100 calories for 3 cups popped, it’s an excellent weight-loss snack.

The Hidden Danger: BPA or Bisphenol A is a chemical that has been linked with a host of negative health effects, from problems with the brain, heart and prostate to harmful effects on reproductive systems and childhood development. BPA has been reported to be found in the lining of microwave popcorn bags.

The Fix: Buy unpopped kernels and air pop your own popcorn. For extra flavor, try sprinkling with cinnamon, chili or garlic powder or a little Parmesan cheese.

2. Lean, grilled poultry and meat

When it comes to protein sources that keep you satiated, lean meat and poultry rank near the top. Grilling keeps these foods lean and tasty. Pair them with steamed veggies and you have a nutrient-packed meal that is seemingly ideal for weight loss hopefuls as well as fit athletes.

The Hidden Danger: Heterocyclic amines, or HCAs, are carcinogens that are created when you cook meats at high temperatures.

The Fix: Here are several things you can do to limit the creation of HCAs:

  • Avoid charring or cooking your meat to well done; the more dried out the meat is, the more HCAs are created.
  • Marinate your meat first to greatly reduce HCAs (whether you soak for minutes or hours, it helps).
  • Use the “filp-a-minute” rule when grilling. If you flip your meat or burger every minute, HCAs can be slashed 75 to 90 percent, because it keeps the surface temperature lower.
  • Microwaving your meat for 90 to 120 seconds and draining off the juices before grilling will eliminate 90 percent of the HCAs.
  • Avoid the temptation to use the drippings, which can contain more HCAs than the meat.

3. Salmon

Packed with anti-inflammatory omega-3 fatty acids, salmon seems as though it’s nearly the perfect food when it comes to fighting heart disease (omega-3s appear to lower triglycerides, blood pressure, risk of stroke-and more, and prevent the inflammation that damages the vessels and leads to heart disease) and inflammatory diseases like arthritis. It’s a rich, tasty and satisfying protein that is the highlight of many meals. 

The Hidden Danger: PCBs (polychlorinated biphenyls) are environmental toxins that pollute our waters and our fish. They also are known to be cancer-causing chemicals. According to The Environmental Working Group, seven of 10 farmed salmon purchased at grocery stores in Washington, D.C., San Francisco and Portland were tested and found to be contaminated with (PCBs) at levels that raise health concerns.

The Fix: Choose wild salmon over farmed-raised. On average, farmed salmon has 16 times the dangerous dioxin-like PCBs found in wild salmon due to the fishmeal that farmed salmon are fed. To reduce your exposure to PCBs, avoid frying and instead grill, bake or broil to allow the PCB-laden fat to cook off the fish. Instead of purchasing farmed salmon, choose wild and canned Alaskan salmon, and eat farmed salmon no more than once a month.

4. Dried Fruit

Packed with phytonutrients and fiber, dried fruit is portable, sturdy and ideal on-the-go. It goes perfectly in trail mix and, when combined with foods like nuts or Greek yogurt, it can be the ideal pre- or post-workout energy-boosting snack.

The Hidden Danger: Sulfites, often listed in ingredients as sulfur dioxide, sodium sulfate, sodium and potassium bisulfites, and metabisulfites, can cause reactions in sensitive individuals. These allergic reactions can be relatively mild, such as hives, or more severe—such as difficulty breathing and even fatal anaphylactic shock. People with asthma are more likely to be sensitive.

The Fix: Use a dehydrator to make your own dried fruit without sulfites, or read labels and be sure to purchase dried fruits that don’t contain sulfites.