Tag: personal trainer

Fiber’s Role in the Management of Diabetes

Posted on by Melody from Elevate Your Plate

There is a misconception that eliminating carbohydrates from the diet will improve Diabetes symptoms or even prevent Diabetes. However, did you know that fiber, which can be found in carbohydrate-rich foods such as fruit, whole grains, and legumes, is actually a key nutrient in the management of diabetes?

According to the latest data, the average American adult eats a total of 10-15 grams of fiber per day, which is far from the recommended daily amount of 25 grams for women and 38 grams for men.
 
There are two types of fiber: insoluble and soluble.
Insoluble = remains unchanged during digestion, promotes normal movement of intestinal contents, speeds food through digestive tract, and prevents constipation. Found in: fruits with edible peel or seeds, vegetables, whole grain products (whole-wheat bread, pasta and crackers), bulgur wheat, stone ground cornmeal, cereals, bran, rolled oats, buckwheat and brown rice.
 
Soluble = attracts water and turns into gel during digestion, increases stool bulk (which helps if you have diarrhea), and lowers blood cholesterol levels. Found in: fruit (such as apples, oranges and grapefruit), vegetables, legumes (dry beans, lentils and peas), barley, oats and oat bran.
 
How does fiber help control blood sugar?
Fiber (particularly soluble fiber) helps slow down the digestion rate of carbohydrates, which aids in blood sugar control and insulin response. If you are going to eat a starchy food, it is best to add some fiber to the meal to help slow down the absorption of sugar. Additionally, soluble fiber helps slow down the digestion of saturated fat, which is a big contributor to Type 2 Diabetes. Fiber also helps keep you full, which is important when you are trying to watch your caloric intake.

Bulking vs. Cutting: Do you Know the Difference?

Posted on by Melody from Elevate Your Plate

Have you ever heard the words “cutting” or “bulking” before?

These words are often used to describe physique goals and are very much a part of the fitness vocabulary. But what exactly do these terms mean?

 
Bulking is a phase in which you take in more calories than you burn. This doesn’t mean a trip to In-N-Out every day. But rather, the goal is to increase muscle mass via a diet of lean protein, whole grains, healthy fats, fruits and vegetables. People most often combine bulking with heavier resistance training to help boost their muscle and strength gains. 
 
Cutting is a phase in which you create a calorie deficit by taking in less calories than you burn. The goal when cutting is to lose body fat while maintaining as much muscle mass as possible. While resistance training plays a role during a cutting phase, the focus is to lift weights at a lighter intensity than the bulk phase. Funny enough the diet focus is the same as with bulking, emphasizing lean protein, whole grains, healthy fats, fruits and vegetables.
 
With both phases, it is important to know how many calories you need to maintain your weight. From there, you will either add 500 calories to that number when bulking or subtract 500 calories when cutting. In both phases, eating adequate protein is important for building (bulking) or maintaining (cutting) muscle mass.
 
Each individual has different caloric needs, so it is important to work with a professional to help you determine those exact numbers. If you are looking to learn more about what your body needs to reach your health goals, apply to work with me via email or www.elevateyourplate.com.

Oven-Baked Latkes

Posted on by Melody from Elevate Your Plate
Tonight marks the start of the 8-day Chanukah celebration.

Oil is heavily emphasized in traditional Chanukah foods. Latkes, or potato pancakes, being the most notable staple of the Jewish holiday. Like many traditional Chanukah foods, latkes are prepared by frying the potato mixture in cups and cups of oil.

While latkes are a delicious dish, they are not the healthiest food one can consume. One way to keep the tradition alive without compromising a healthy diet is to oven bake the mixture instead of frying it. Baking methods are helpful for cutting down on fat while also preserving the crispness, flavor, and taste of the latkes.

For a healthy spin on this traditionally oil-heavy dish try this delicious recipe for Oven-Baked Latkes.

Servings: 18
Total Time: 40 Minutes

Ingredients:
2 pounds russet potatoes
1 medium yellow onion, peeled (about the size of a baseball)
2 large eggs
2 teaspoons salt
2 teaspoons baking powder
1/4 cup all purpose flour
1 cup vegetable oil
Equipment: 2 heavy non-stick baking sheets

Instructions:
1. Preheat the oven to 425°F and set racks in the center of the oven.
2. Peel the potatoes. Add them to a food processor with the peeled onion until coarsely grated.
3. Remove the mixture from the processor and squeeze out the excess moisture using paper towels and your hands. Repeat until the liquid is mostly drained.
4. Transfer the potato and onion mixture to a large bowl and mix in the eggs, salt, oil, baking powder, and flour.
5. Spray the non-stick baking sheets with olive oil spray.
6. Roll the mixture into small 1/4 cup balls, space them out on the greased pan, and flatten each with a spatula. They should resemble pancakes.
7. Repeat until all of the mixture has been used.
8. Bake for 15 minutes, or until the bottoms are crisp and golden. Flip the latkes using tongs and bake for another 10-15 minutes until they are crisp and golden brown all over.
9. Top with sour cream, apple sauce, or any of your other favorite toppings.oil

Changing your Perspective

Posted on by Melody from Elevate Your Plate
“Changing your perspective changes your experience.”

Close your eyes and imagine yourself flying over the city of Paris at night. Imagine seeing the city below, its shape, the lights, and making out a glimpse of the famous landmarks that seem so teeny in such a large landscape. Now imagine being on the ground and standing directly under the structure of the Eiffel Tower. You break your neck just to take in the entirety of its glory and quickly realize just how small you are standing beneath it. In both of these scenarios, the sights offer different perspectives, yet the city remains the same. Each view is equally amazing as the other, yet they yield different experiences.

Life very much parallels this sentiment. Challenges, hardships, anxiety, relationships, jobs, personal life, etc. can look very different depending on what angle we view them from. We can choose to always look at our lives from one single lens, or we can practice seeing the same exact things from a different view. Perhaps there is in fact a flicker of positivity when we look at a hardship from the outside in. Maybe a relationship that seems perfect actually is not when we step out of it for a bit. Maybe eating that piece of cake over the weekend seemed devastating to your health goals in the moment, but actually was worth the joy you experienced with every bite.

No matter what it is that you are going through, this week challenge yourself to look at scenarios with a new perspective. You may be surprised by the different feelings you experience as a result of changing your perception.

Food Spotlight: Quinoa

Posted on by Melody from Elevate Your Plate

History: Quinoa originates from South America, specifically Peru, Bolivia and Chile. It is often considered to be in the grain category, however it is actually a seed. 

Nutrition Profile: Quinoa is not only packed with fiber, B vitamins, iron, magnesium, and phosphorus, but it also contains high amounts of protein and is gluten-free. It is one of the few plant foods that has all nine essential amino acids, making it a complete protein and a great protein source for vegans and vegetarians. Quinoa has twice the amount of fiber compared to other whole grains and is a much healthier alternative to white rice. Fiber helps lower cholesterol, reduce inflammation, and promotes both heart and gut health. Quinoa can be found in different colors and varieties, however they all offer the same health benefits.

Cooking Instructions: Quinoa can be prepared over the stove top or in a rice cooker. Use the ratio of 2 cups of liquid per 1 cup of dry quinoa. One cup typically cooks in about 20 minutes and yields about three cups cooked.

 Additional Tips: Quinoa has a bitterness to it, which is mainly due to its outer coating. One way to get rid of this is to rinse it in a mesh strainer under cold water prior to cooking. In order to add some additional flavor, you can replace the water or add low-sodium vegetable or chicken broth as the main liquid. Additionally, you can try adding other spices, garlic, or salt and pepper to it.