The 4th of July 2018 – food recovery
Ritz Carlton Naples Florida.
Nutrition Notes: Berries may slow aging, protect against ailments
By: The Nutrition Kid
Lions and tigers and berries, oh my! When following the yellow brick road to good health, berries are a wonderful snack to enjoy along the way.
Berries are the perfect snack food. Not only are they naturally sweet and low in calories, but they are also high in fiber, making them a great choice for fending off the between-meal munchies. In addition, berries are loaded with vitamin C and powerful antioxidant that give your immune system a boost while helping to prevent the cell damage that leads to diseases such as cancer.
Eating the sweet treats may even help slow down the natural aging process, improving skin’s appearance from the inside out. Berries are truly little wonders of nature. Each type of berry carries its own special health properties.
– Blueberries contain anthocyanins, a group of
antioxidants that help with memory functions.
– Raspberries are full of ellagic acid, a compound that is known for its cancer-fighting abilities.
– Strawberries are high in vitamin C, a powerful anti-inflammatory agent.
– Cranberries contain compounds that can treat or prevent many urinary tract infections.
In addition, research is under way to determine how different berries contribute to weight loss. In order to obtain the wide spectrum of health benefits that berries provide, it is best to add a variety of different types to your diet.
Choosing from the large selection of berries that are available in your local farmers market, supermarket or health food store will prove to be a fun and delicious experience. Along with the more well-known choices such as strawberries, blueberries, raspberries and cranberries, expand your tastes by Exploring the delectable flavors of blackberries, boysenberries, currants and honeyberries.
Selecting fresh, local, organic berries is always the best option, yet berries retain most of their nutritional value even when they are frozen or dehydrated. So, stock up on fresh berries when they are in season, but feel free to opt for canned, frozen and dried berries to benefit from their valuable phytonutrients year-round.
Just be sure to read nutrition labels when buying dried or frozen berries. Steer clear of those that contain added sugar or are packed in heavy syrup, which adds unnecessary calories.
With just a quick rinse, most berries are ready to be tossed into a storage bag or portable container for easy snacking on the go. While berries are delicious and easy to enjoy on their own, there are many more ways to enjoy those nutritional powerhouses.
– Blend frozen berries with fat-free yogurt for a refreshing smoothie.
– Top fresh berries with low-fat whipped topping for a speedy dessert.
– Add berries to whole-grain waffles or pancakes for a filling breakfast.
– Layer berries with granola and yogurt for a decadent parfait.
Now that you know the numerous health benefits surrounding berries, and are ready to add them to every meal, head out to your local market or produce stand to load up on the ultimate treat – just watch out for any lions, tigers and bears on the way.
● Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice.
● whole grain toast or English muffin with peanut butter or honey; banana or raisins; juice; skim milk or yogurt
● 1 hard-boiled or scrambled egg white or a string cheese for protein
● Fat-free chocolate pudding; 1 oz. peanuts, orange or other fresh fruit
● Include non-starchy vegetable and fruits with meals and snacks
● Whole-wheat pita stuffed with tuna, onions, cucumber, tomato, fresh spinach, light mayo, dill pickle; fresh fruit; lemonade
● Whole grain bread, lean roast beef, slice of reduced-fat cheese, lettuce, tomato and mustard; fresh seasonal fruit; yogurt with 2 tbsp. granola; lemonade…
Check back for more volleyball nutrition tips… including dinner and tournament days / weekends!
What’s the most crucial meal for ANY ATHLETE?
email me: firstname.lastname@example.org
Look forward to your responses!
Lifting lighter loads may be just as advantageous,BY LAUREN DEL TURCO
If you want to grow big, you must lift big. At least that’s what gym-goers have always been told. But training with lighter weights may also help you build substantial muscle size and strength, found a recent meta-analysis of 13 studies published in Sports Medicine.
Why Heavy Weights Aren’t the Only Way to Build Size and Strength
Lifting lighter loads may be just as advantageous, researchers say http://www.menshealth.com/fitness/light-weights-build-muscle
According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s.
The holiday season is often times challenging to navigate— dinner parties, holiday sweets baskets, leftovers and unwanted pounds. But staying on track doesn’t mean you have to go into hibernation.
According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s. Considering the average adult adds on 2.2 pounds annually, that means more than 75 percent of people’s yearly weight gain occurs during the holidays. What’s more, other research shows the extra weight put on is most likely not lost during the following year.
To enjoy the holidays and help prevent a season-long binge, don’t throw away healthy habits and make sure to plan ahead.
First and foremost, be realistic— everything gets more hectic during the holiday season. Therefore, practice clean eating during the week and slightly lighten up on your rules during the weekend.
Begin by editing your choices. Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks that will keep them from weighing you down. Be creative and seek out healthy, low-carbohydrate and low-fat recipes. For example, use low-or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch. Add a small amount of cranberry sauce to give your turkey wrap a more festive flavor.
Another idea is to use turkey, ham or other meat on top of greens and vegetables to create a healthy salad. Add some fruit, low-or fat-free cheese and a few nuts and viola— a scrumptious mix.
Planning healthy choices will keep you from being tempted to break for high calorie treats. Sometimes its even as easy as deciding what to eat less of, more of or what to cut out so that things are more manageable.
One more way to prevent overeating during the holidays is to never go to a party hungry. Weight gain is based on calories in and out. Going to a party hungry will cloud your judgment and have you running for the not-so-healthy choices on the table. Be proactive and snack on dried fruits, nuts, high protein choice before arriving.
Then, while at the celebration, practice portion control and dish out a serving size that equals approximately 200 calories or less. By doing this, you can curb the temptation of overindulging.
Make sure to limit your alcohol intake, as well. Calories from alcohol add up quickly. A 12-ounce beer has 140 calories, a 5-ounce glass of wine has 120 calories and a cup of eggnog without the rum is 220 calories. So, decide how many drinks you will have beforehand and stick to your decision.
Remember to hydrate. Drinking water not only makes you feel full, it facilitates weight loss and expulses excess salts you might be retaining from the holiday food.
Finally, understand that exercise is just as important as diet. Follow the rule to never miss more than two days in a row of working out. Not only will this limit the pounds you could put on, it will decrease stress, increase your energy and help keep your waistline trim.
– Elaine Sirt-Hastings, RD, is a nutrition, energy, supplement and sports performance expert trusted by top athletes. She is a partner with pro-athletes including Olympic gold medalists and NFL, NBA, NLB, NHL, LPGA and NCAA athletes. Elaine has been practicing for 20 years and works contractually as a writer, spokesperson, product development, media resource and advocate for eating disorder and steroid awareness.
For more information or to contact Sirt-Hastings, visit www.elainehastings.com!
Congratulations to Mighty MACS National Champions 2013
Emerald 8th Grade & Under
1 Mcgregor Baptist Mighty MACS
Bill Clinton does. So do actresses Jennifer Aniston and Gwyneth Paltrow, hip-hop mogul Russell Simmons, and Yankees first baseman Mark Teixeira, along with millions of hedge-fund managers, homemakers, and health nuts across the country and even around the world.
We’re not talking here about that kind of juice — steroids that boost athletic performance. We’re speaking of spinach slurpies, kale cocktails, super-fruit smoothies, and all sorts of other nutrient-packed libations that have become not just drinks but an impassioned cause among a growing cadre of health-, diet-, and nutrition-obsessed consumers. Whether bought off the shelf or custom-blended in hipness-drenched juice bars, super-premium vegetable juices, in particular, are taking America’s trend-setting cities and well-heeled suburbs by storm, lending new meaning to the age-old concept of a liquid lunch. In certain precincts of Manhattan and Los Angeles, almost everyone, it seems, is clutching a bottle of the brackish-looking stuff.
Juicing, as a meal replacement or mere refreshment, has become a $5 billion business, and is projected to grow by 4% to 8% a year. While juice fasts, or cleanses, have long been used to shed unwanted pounds, the latest craze is best viewed as part of a national move, especially among people in their 20s and 30s, toward healthier eating and greater consumption of raw and organic produce — in this case, conveniently packaged and easily quaffed on the run. The habit doesn’t come cheap: A 17-ounce bottle of cucumber, celery, parsley, kale, dandelion, Swiss chard, lemon, and ginger juice will set you back $13.07 at Juice Press, a raw-juice bar with four outposts in New York and a busy mail-order business. Then again, Americans spent $22 billion last year on bottles of water — the world’s most plentiful liquid, and readily available free.
THE U.S. MARKET FOR FANCY JUICES is highly fragmented, encompassing both super-premium chilled products sold at retail outlets and fresh-pressed and blended concoctions available at more than 6,200 juice bars and smoothie shops nationwide. To be sure, the business in all forms is but a sliver of the total $258 billion U.S. market for nonalcoholic beverages. But it’s an exciting sliver that has beverage and packaged-foods giants, food-service companies, venture capitalists, and entrepreneurs seeing green.
Two weeks ago, for example, Campbell Soup (ticker: CPB) announced it will buy Bolthouse Farms, a seller of produce and premium juices, from the private-equity firm Madison Dearborn, for $1.55 billion, in a bid to boost its presence in higher-margin refrigerated foods. Sales of Campbell’s traditional, shelf-stable V8 vegetable juice have stagnated in recent years, although the company has generated growth by extending the V8 brand to jazzier fruit and vegetable beverages.
In most chilled-juice aisles, Bolthouse Farms shares shelf space with Coca-Cola‘s (KO) Odwalla brand of super-premium juices, and PepsiCo‘s (PEP) Naked juices. Coke, in the vanguard of most beverage trends, snapped up Odwalla in 2001 for $181 million, while Pepsi dived into the market in 2006, buying Naked Juice for an estimated $450 million from North Castle Partners, another private-equity firm.
Irma Shrivastava, vice president, marketing, for Odwalla says the company is introducing a new line of organic veggie and fruit juices this week, available first atWhole Foods Market (WFM). She says the category is growing even faster in traditional grocery channels than in the market overall. Pepsi executives declined to comment.
Sales of bottled super-premium fruit and veggie juices totaled $2.25 billion last year, and are up 58% since 2004, according to Beverage Marketing, a research and consulting firm. Sales of more traditional juice products such as orange and apple juice have been flat or lower in recent years, while annual sales of carbonated soft drinks plateaued at around $71 billion in 2007, and haven’t moved much since.
A juice quake could be coming to the premium-juice market now that Starbucks (SBUX) has entered the fray, threatening to revolutionize the way America gets its greens. In November the company bought Evolution Fresh, a line of cold-pressed vegetable and fruit juices, for $30 million from Jimmy Rosenberg, founder of the Naked brand. Four months later the Seattle-based coffee giant opened its first Evolution Fresh store in nearby Bellevue, Wash., selling bottled and personalized beverages, sandwiches, soups, and salads, all with a healthful twist.
The focal point of the 1,100-square-foot store is an 11-foot-high “juice wall,” with electronic art and spigots that dispense nine juice mixtures, including single-vegetable beverages, blends such as Field of Greens, and handcrafted, fruit-based smoothies. Friday, Starbucks opened its first Evolution Fresh store in downtown Seattle, and said it plans more in Seattle and San Francisco this fall.
Earthbar, started by Noah Bubman and his father Bernie, a pharmacist who once operated more than 200 Great Earth health-food stores, is planning to open 15 stores in Singapore and Malaysia in the next six months. Juice Generation is adding a ninth store in September. The company opened its first store, in Manhattan, in 1999.
JAMBA JUICE (JMBA) is the only publicly traded pure play in the juice-bar business, but there is nothing tasty about its shares’ performance. They peaked in 2006 at $12.25 and now change hands at $2.61, endowing the Emeryville, Calif.-based company with a meager market value of $181 million. Jamba is shifting its business model to 60% franchise-owned stores from 70% company-owned outlets in order to, yes, juice results.
Jamba began life in 1990 on a California beach as Juice Club, and today operates or franchises 773 juice and smoothie shops, mostly in the U.S. In March the company, known for its fruit smoothies, announced plans to launch a new concept store focused on healthier raw juices. Fruit-laden smoothies generally pack far more sugar and calories than juices made from leafy greens.
Scott Van Winkle, an analyst at Canaccord Genuity, notes Jamba’s company-owned same-store sales are expected to grow 4% to 6% this year. “You won’t find a food or beverage company that isn’t either doing something or thinking about doing something related to the health trend,” says the analyst, who rates Jamba Juice a Buy.
Juice It Up!, an Irvine, Calif.-based smoothie chain, is doing and thinking. The company said in January that it plans to retrofit its 90 stores with raw juice bars to capture the growing demand for nutritional juices. “We have been known as a smoothie chain that sells juice; now we want to be a juice bar that sells smoothies,” Carol Skinner, senior director of marketing and business development at owner Balboa Brands, told Nation’s Restaurant NewJust what are all these people drinking? Russell Simmons, co-founder of Def Jam Recordings, thinks he knows. “People are concerned about their health,” he says. “Food is a drug, and green juice promotes clarity and gives you energy.”
Simmons, whose Rush Communications invests in entertainment, media, fashion, and lifestyle projects, also says he has been studying the raw-juice business for six months with an eye toward a possible investment. “Just like Starbucks blew up, so could juices,” he says. (For the uninformed, the Urban Dictionary defines “blow up” as a hip-hop term for “becoming famous, successful, and respected within a short period of time.”)
Fashion designer Norma Kamali is another fresh-juice devotee. She adopted a raw and juice-based diet two years ago, and has been selling fresh-pressed juice at the Wellness Cafe in her midtown Manhattan store since 2009. “Customers love the juice,” she says. “It slows down the aging process and boosts your immune system.
FRESH VEGETABLE AND FRUIT JUICE might do all this and more — or not. The medical research is incomplete and inconclusive. Some health experts still question the role of nutrition in fighting diseases like cancer, and others worry about what’s missing when produce is pulverized and reduced to its liquid essence. Robert Post, deputy director of the Center for Nutrition Policy and Promotions at the U.S. Department of Agriculture, says “there is no compelling evidence” or settled science that juicing is healthier than simply eating raw fruits and vegetables.
One concern about fresh-pressed juices, in particular, is that they aren’t pasteurized. This increases the potential for contamination by pathogens, which can cause illness. Although many smaller juice bars abide by strict sanitary guidelines and label refrigerated bottles with sell-by dates, not all outlets follow these procedures. Evolution Fresh uses high-pressure processing, a nonthermal pasteurizing process that can extend the shelf life of fresh-pressed fruit and vegetable juices to about 45 days from the typical two or three for unpasteurized products. The company claims the juice loses none of its taste or enzymes and micronutrients.
Only this much is certain: Juicing is a lot better for you than eating a Big Mac and fries or Taco Bell’s carne asada. “The closer you can get to a plant-based diet, the healthier it is for you,” says Dr. Woodson Merrell, chairman of the Department of Integrative Medicine at Beth Israel Medical Center in New York. “Juicing is a nice way to do that.”
A Matter of Taste
Just how shocking is it? Barron’s ran an admittedly unscientific taste test last week, in which 17 staff members sampled an array of fresh vegetable juices, ranked them on taste and overall appeal, and supplied additional commentary about the experience. We initially had planned to do a three-day office juice cleanse, a liquid-diet regimen that supposedly goes down easier when the other folks at the water cooler are in on the plan. But common sense prevailed, given the unknown effects of solid-food deprivation on magazine production.
Barron’s staffers sampled green-vegetable combinations from Jamba Juice, Juice Generation, Naked Juice, Organic Avenue, and the Juice Press. Not surprisingly, the sweeter smoothie products — Green Machine from Naked and Apple ‘n Greens from Jamba, which doesn’t have a pure vegetable potion — won hands down in the taste department.
Some folks go bananas over vegetable juice, but many who try it agree it’s an acquired taste. “Your taste buds adapt,” says the designer Norma Kamali, a green-juice devotee. “Most people absorb the shock of a new taste called real food.”
* To make your own Pritikin Fish Seasoning, combine equal parts onion powder, garlic powder, dry dill weed, granulated lemon, and paprika. Or order our chefs’ Pritikin Fish Seasoning in the Pritikin Online Store.
** To make a balsamic reduction, pour regular balsamic vinegar into a small pot, bring to a boil, lower flame, and simmer till reduced by half.
It also surpassed his World Age (48) record of 71.07m set last May.
Remarkably, the throw could be enough to get him entry into the 2012 Aviva Trials and UK Championships – which will act as a selection stepping stone for London 2012 later that summer.
“That distance should qualify me now for my eighth trials when I will be 50 years old,” Bradstock told the Mercury. “I believe I’m the first person to do this.”
Summer Vacation Helps the Body; Make Yours Healthy
Summer is vacation time. As a nutritionist and registered dietitian, I advocate for all the facets of healthy lifestyles, and near the top of the list is substantial time off from the daily grind. Don’t underestimate the importance of a vacation; your body actually needs the break, no matter what your circumstances are.
Daily life hurls all sorts of small stresses at us. The hormones released during short-term stressful situations actually help us to make quick decisions and avoid trouble. But too many of those hormones can actually deteriorate the cardiovascular system.
If you’re already at risk for heart disease, or have some risk factors working against you, the last thing you want to do is stay on the stress train. Most doctors will tell you your body needs a vacation. And by this, they don’t mean hanging out at the mall near the house, with your cell phone. A complete change of scenery and routine is what’s required to help the body rejuvenate and heal.
If you’ve got a Type A person in your world, put this article in front of that person and recommend a true getaway: no office politics, no irritating neighbors, no repairs that need to be made.
Next, don’t set up yourself for added stress when you get home. One week of weight gain can take months to lose, and every time you button tight pants, you’ll feel a twinge of disappointment in yourself.
Make a commitment to having a healthy vacation. Get in the mindset that you’re leaving for health reasons, and you want to feel as good as possible upon your return.
This is not to say you can’t indulge a little bit – an occasional “cheat” day is a good idea even at home. But promising yourself true rest, some form of pleasurable exercise and relatively healthy food can really start an exciting (and beneficial) new phase of your life.
Here are some tips which will help you avoid vacation weight gain. If you’ll have access to a kitchen, take your George Foreman grill and electric skillet and go to the grocery store. You’ll save a fortune, which you can spend on activities and attractions.
In many hotels, you can request a mini fridge and microwave, even if they’re not normally in the room. During a recent Orlando conference, the Ritz-Carlton didn’t even charge me for requesting either item. So I had all the health foods and drinks with me that I wanted, and spent far less eating out.
Odds are high you’ll patronize restaurants on vacation. Commit three rules to memory and they will make a big difference in your waistline over the coming years.
1. Never, never, never get regular salad dressing. Request a low-fat dressing.
2. Always, always, always ask for the salad dressing on the side.
3. No no no fried foods; order baked, boiled, broiled or blackened. Fast food is a trap – avoid it if possible, but if not, steer clear of fried foods, cheese and fatty condiments.
If you’re staying in a hotel with free continental breakfast, stay away from the pastries, doughnuts and hash browns. Instead, choose whole-grain breads and cereals, low-fat yogurt, fruits, and eggs (a good source of protein). Keep in mind you can still make oatmeal with the in-room coffee maker.
Also plan your vacation to include physical activity. If you’ll be in an urban area, check online for Ys, family parks or a family rec center. We try to plan activities within our vacation that are fun physical components, such as bike riding. Take a hike, play basketball, do a quick workout, and try something new. Even things you’re bad at (badminton, anyone?) create fun family memories while setting a healthy pattern.