Family Time Fitness

Fit Tip:

You basically can’t blow it with mustard. With plenty of zero-calorie varieties to choose from, even honey mustard, with its minimal amount of sugar, has a whopping five calories per teaspoon.

A sliced bread-and-butter pickle is a great alternative to potato chips.Both are crunchy and salty, but you’d have to eat about 22 pickles to equal the same number of calories that are in 10 potato chips.
Throw your corn cob on the grill, and then squeeze on a little lime juice(instead of butter) and sprinkle it with chili powder or salt and pepper.

Share These Tips!

Fitness Tip: Experts say to offer your child a new

food at least twenty times before they’ll eat it. If you’re

introducing a new food, put just a bite on their plate. Ask

them to taste it; if they don’t want to try it immediately,

don’t push them. Each meal you serve that food, continue to

put a bite on their plate and ask them to taste it. Before too long

they’ll do at least that.

Be sure you’re not introducing too many new foods at once.

In fact, it’s better if you only introduce one new food at a time

until your child starts eating it. This means that if you’re trying

to get your child to eat peas, wait until you’ve had success with

those before you introduce Brussels sprouts.

The information is educational and general in nature and should not be construed as medical advice. Information provided is not intended for the purpose of disease diagnosis or treatment. Individuals desiring help for specific health problems should seek advice from qualified professionals.

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Fitness Tip: Where do you get your calories? – Without a doubt,

the majority of people eat way too much sugar and fat. Moderation

was the key in past generations. Now, the key is not only moderation,

but the exclusion of junk food. A junk food binge now and then is

generally ok if you are a normal, healthy individual. However, most

of us are not in optimal shape, so try to keep sugar and junk food out

of your daily foods.

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Fitness Tip: Tips to get kids eating more fruits and veggies.

if you can make it fun to explore and eat, your children can discover fruits and veggies are

good without making into a whole it’s healthy you must eat it situation.

Have a Contest: Have a cooking contest for your children, with the “special” ingredients being fruits

or vegetables. Include a variety of healthy choices. Everyone can take turns judging the most creative

and healthiest recipes and designs with the food..

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Good Morning friends,

Fit Fact: It is a very good idea to stock the kitchen, pantry and fridge

with a variety of healthy items, keeping in mind that kids want some of

their favorite foods, which may be fatty, sweet and/or salty. Save these

foods for once-in-a-while treats, and make their regular snacks healthier.

Buy pretzels, which are low in fat, instead of greasy chips. Keep cut-up

vegetables and ready-to-eat mini-carrots in the refrigerator. Sprinkle parmesan

cheese on popcorn instead of putting butter on it.

The information is educational and general in nature and should not be construed as medical advice. Information provided is not intended for the purpose of disease diagnosis or treatment. Individuals desiring help for specific health problems should seek advice from qualified professionals.

Reminder: I Know it’s a holiday weekend. As your PE coach , I’m giving

you the get out of Fitness card for the weekend. Sometimes, you need

a small break from everything.

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Dedicated to Your Fitness,

Jeremiah Knopp CFT,CSN

President

Family Time Fitness

Fit Fact: Soy – Soy protein is the only “commonly” consumed plant protein that

is nutritionally complete, meaning it contains all of the essential amino acids to help

meet your body’s requirements. The health, wellness, medical and nutrition communities,

as well as the United States Department of Agriculture (USDA), all recognize soy protein as

equal in quality to animal protein. And unlike many sources of animal protein, soy is low in saturated fat.

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Fit Fact: Soy and Heart health - Heart disease remains the leading cause of death for both men and women in the United States. This may come as a big surprise but…  Dietary choices have a significant impact on heart disease risk, and soy foods can be an important component of a heart-healthy diet. It is well established that soy protein directly lowers LDL cholesterol levels. Soy foods are often low in saturated fat and high in polyunsaturated fats, potentially further reducing cholesterol when they are used to replace animal protein sources. Soy also contains naturally occurring omega-3 ALA fatty acids which have been studied for their impact on heart health.

1 study compared cholesterol levels between people who drank soymilk and those who drank 1% dairy milk as part of an overall sensible diet. In only four weeks, the soymilk group showed a 5% reduction in LDL cholesterol—a statistically significant victory over those who consumed dairy milk.

This overall level of reduction is significant, particularly from the public health perspective, since every 1% reduction in LDL reduces the risk of cardiovascular disease by a whopping 2%—5%.

In a meta-analysis of 23 studies, soy protein was shown to reduce total cholesterol, LDL cholesterol (by 5.25%) and triglycerides, and to modestly increase HDL levels. Other similar meta-analyses have reported LDL reductions of 3% and 4%.

Refernces:

American Heart Association

Gardner CD, Messina M, Kiazand A, Morris JL, Franke AA. Effect of two types of soy milk and dairy milk on plasma lipids in hypercholesterolemic adults: a randomized trial. J Am Coll Nutr. 2007 Dec;26(6):669-77.

P.S. Much more on soy throughout the week.

The information is educational and general in nature and should not be construed as medical advice. Information provided is not intended for the purpose of disease diagnosis or treatment. Individuals desiring help for specific health problems should seek advice from qualified professionals.

www.FamilyTimeFitness.com