HEALTH &
FITNESS
NEWSLETTER Team Appleby Fitness - Personal Training Studio
If you want to get fit, resistance training is the way to
go. If you want to improve your posture, increase your bone density, increase
muscle strength and tone, burn more fat, prevent injury, lower your blood
pressure and cholesterol, lower your risk of onset adult diabetes, and just
down right feel better – then resistance training is for you.
The trainers at Team Appleby Fitness can help you reach your
fitness goals!
- You’re eating fat free foods – on average, low fat foods contain 59% less fat, but only 15%
fewer calories than full fat products. When were told were eating low fat
foods we tend to eat more. Go ahead eat the full fat foods in moderation,
they have slightly more calories but they will help us stay full longer.
- You (still) don’t eat breakfast – Research shows that people who don’t eat breakfast are nearly
five times more likely to be obese than those who make it an everyday
habit. Skipping breakfast means we are running on fumes which when we do
seek food it is out of desperation and sends us seeking sugar which is
easy to find.
- You’re eating too much sugar – READ LABLES! Kellogg’s Smart Start Health Heart cereal contains more sugar per serving than a serving of Froot Loops cereal. Sugar raises your blood levels of insulin, a hormone that signals your body to stop burning – and start storing fat.
- You don’t lift weights – In a study at the University of Connecticut, overweight men were put on a 1500-calorie-a-day diet, and divided them into three groups – one that didn’t exercise, another that performed aerobic exercise 3 days a week, and a third that did both aerobic exercise and weight training. Each group lost almost the same amount of weight – about 21 pounds. But the lifters shed 5 more pounds of fat than those who didn’t pump iron. Why? Their weight loss was almost pure fat, while the other two groups lost just 15 pounds of lard, along with several pounds of muscle.
Recipe of the Month
Spicy Black Bean Soup
* 2 teaspoons olive oil
* 1 (15 oz) can
black beans, rinsed & drained
*2 onions, chopped * 2 cups low sodium
chicken broth
* 2 jalapeno peppers – deveined & chopped * 1 garlic clove, minced
*
1 teaspoon ground cumin *2 scallions, chopped
* 1 teaspoon ground coriander *1 cup water
*1 teaspoon lime juice*2 table spoons chopped fresh cilantro
In medium saucepan over medium
heat, heat the oil. Sauté’ the chopped onions, jalapenos peppers, and garlic
until softened, about 5 minutes. Stir in the beans, broth, cumin, coriander,
and water; bring to a boil. Reduce heat and simmer, covered about 45 minutes.
Remove from heat; stir in lime juice. Let mixture cool slightly. Puree soup in
a food processor or blender then return to saucepan and heat to serving
temperature. Serve, topped with the finely chopped scallions and cilantro.
Makes 4 Servings – 210
calories, 4 g fat, 31 g carb, 7 g fiber, 11 g protein.
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For More Info on Personal Training or the topics above, contact us at:
10682 Los Alamitos Blvd., Los Alamitos, CA 90720
714-319-5095
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