Gold’s Gym Douglasville Enewsletter

By Lisa Gorman, Registered Dietitian

Broccoli Packed with Vitamins and Minerals

One stalk of broccoli (about 1 ½ cups chopped) is packed with an enormous amount of vitamins and minerals that aid in muscle recovery and help in maximizing metabolic functions. Broccoli contains chromium which is an essential trace mineral that the body needs to metabolize carbohydrates, fats and proteins. The key to supporting a healthy body and weight loss.

Eat It Weight Loss & Disease Prevention
Broccoli also helps control blood sugar levels by enhancing insulin’s effects at the cellular level in muscles. The 65-mg of calcium provided in one serving of broccoli can help to control fat storage by excreting dietary fat from the intestines before being absorbed. It’s a great weight management food and its regular consumption can aid in preventing Type 2 Diabetes.

Broccoli is an excellent source of glucosinolates that are derived from branched-chain amino acids (BCAAs) – proteins that help in cellular defense. When broccoli is chewed or chopped, the glucosinolates are converted into potent phytochemicals or antioxidants that help protect the cells from stress. Broccoli is a good source of vitamin C with about 120 mg per 1 ½ cups chopped. Vitamin C helps you recover faster from intense workouts while protecting the immune system.
Want to learn more about functional foods that will boost your metabolism and enhance your workouts? Get your personalized nutrition plan today! Contact Lisa Gorman Registered Dietitian Gold’s Gym 770-843-2210 or lmgnutrition@hotmail.com

Get a FREE Mini-Membership @ Gold’s Gym, no strings attached!

Fit into that Great New Holiday Outfit.

Did you know that the average person gains eight pounds during the holiday season? And if the extra pounds don’t come off by March, they probably won’t be coming off that year. The good news is that you don’t have to be a holiday statistic. As we approach the holiday season we will be faced with family gatherings, company and neighborhood parties, delicious meals, and homemade desserts. There are ways to get through the season without adding any inches to your waistline. We’ll share with you a couple of our favorite tips.

Tips for Success!

This year focus on the reason for the holiday season. Your emphasis and attention should be on family and special friends and less on the food that is served.

Never go to a party hungry! Everything looks good when you are hungry. Even those over cooked sausage balls of Aunt Mary’s.

Remember the “three bite rule”. The first three bites of anything tastes the best. After that your taste buds are actually dulled to the taste. Put your fork down.

Water should be your constant companion during the holiday season. It helps your skin look it’s best and it is a great way to feel full when you begin to feel tempted.

Alcohol always lowers your resistance. If you must drink, drink responsibly and between alcoholic beverages, drink a glass of sparkling water with a lemon or line twist. It is refreshing and it helps keeps you hydrated.

Make sure you stay rested. It’s tempting to burn both ends of the candle. Sleep deprivation makes it hard to resist temptation.

Most get-togethers are potluck. Take one of your low-fat favorite appetizers.

Don’t skip that exercise class or work out. The exercise will help keep the stress at bay, keep you looking and feeling your best, and keep the hunger under control. Need I say more?

When short on time try to make it to a Group Active class where you will focus on all the components of fitness in a 45-minute format.

If you know it is going to be a tough season, you may want to engage the help of a personal trainer. He/She can design a realistic plan with realistic goals and hold you accountable throughout the season.

Begin this holiday season with a clear path to better health. Don’t wait until January to start your resolution, start today! Look great and feel great right through the holiday season. Set your goals and enjoy the season!

Golds Gym is always available to help. Whether you live in Douglasville, Villa Rica, Temple, Hiram or Dallas. We have a location and program for you.

By Kathy Scapin, Gold’s Gym

Eating at Home a Better Choice

It is a fact that when you are able to prepare your food at home you are in a better position to control your portion size and the calories that you consume. Not to mention the money we spend for the convenience of that high fat, sodium-laden food. The reality is that it is necessary from time to time to order fast food or eat at a restaurant known for it’s heaping portions. When faced with this dilemma there are a couple of key points to remember.

Portion Control Problems

One restaurant portion could feed an entire fraternity house–who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it’ll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you’ll have a ready-made meal for tomorrow! Order The Appetizer Portion. Did you know the first three bites are the most satisfying? After those initial three bites we eat because it is there. Our taste buds are actually satisfied very early on. So order a side salad and an appetizer as your main entrée. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiiber and vitains to balance an otherwise unhealthy meal.

Can you Skip the Bread?

As soon as you sit down, let the waiter know you would like them to not bring the bread and butter to the table. You won’t be tempted to nibble.

Better Fast Food Options

Forego the Combo meals and say no to super sizing. Most fast food chains now offer healthy salad options. Wendy’s small bowl of Chili, or small hamburger is two good options. Either choice combined with a salad makes a great lunch option. Just watch that dressing choice or you will sabotage your good decision.

Know the Facts

Did you know that almost every restaurant or fast food chain has their own website with the nutritional breakdown of all their options? With a little planning you can make good, healthy decisions. Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option yet hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories! Try a little mustard at 10 calories a tablespoon. Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

Eat a Small Snack to Avoid Cravings

Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.

Gold’s Gym Personal Trainers can design a nutritonal plan to help you lose the weight and keep it off.

Meet with one of our personal trainers for FREE….no strings attached!