Medicine Ball Exercises 101 – Plyometrics (more…)
This article was contributed by Debbie M., MS, RD -
It’s not just the kids and teachers heading back to school that need to pay attention and make sure that they are eating healthy snacks during the day. Many people are grabbing the wrong things to manage hunger outside of mealtimes.
Snack noun \ˈsnak\ : a small amount of food eaten between meals
Look at the definition of “snack” above and you’ll see that volume and timing are mentioned, not content. No wonder so many people are clueless about what to snack on! Read on to find out what to pack in your work, school or gym bag.
Snacks only need to comprise 1-3 elements: a balance of protein, carbohydrates and fat — the 3 macronutrients. This is much less than the 4-5 elements food groups required for a square meal. This is because protein slows digestion, carbohydrates provide fuel and fat is satisfying. Having all three present in your snack means stable energy until the next meal, which means you have chosen and “A+” snack.
You can start with any one food group you like – fruit, starch, meats, vegetables, dairy or fat. Then add another item that fills any macronutrient gaps. Some things, like soybeans (edamame) or low-fat fruited Greek yogurt don’t need this macronutrient pairing because they are well-balanced by themselves. Here are some great examples of combinations that make the grade:
- Oranges + peanuts
- Wheat crackers + tuna salad
- Half a turkey sandwich with avocado
- Hard cooked egg + pretzels
- Celery and carrot sticks + hummus
- V-8 juice + string cheese
- Cottage cheese + pineapple
- Low-fat milk + protein powder
- Almonds + banana
If you’ve forgotten your homework and didn’t pack a snack, you can still grab a small 1-2 ounce protein bar from a convenience store, a cup of soup from a deli counter, or a single street taco at a fast-casual restaurant. As a last resort from a drive through (detention for you!), select a snack wrap or fruit and yogurt parfait.
Don’t forget that portion matters! Keep it small, which is about a handful total to give a visual idea of a proper portion. This is about one cup. If you want to look at it from the perspective of calories, then somewhere in the 100-200 calorie range for women and 150-300 calorie range for men is suitable.
- True, sugar and caffeine give you energy, but only temporarily. Sorry, candy bars and coffee get a failing grade here!
- You can’t eat what you don’t have. So shop and prepare options in advance.
- Convenience and portability matter. A shelf-stable package or individually portioned container can make the difference of a snack eaten instead of skipped. Skipping a snack could lead to overeating later in the day.
- Snacks are a great time to fit in some elements that you don’t get at your meals. Perhaps some vegetables or a serving of dairy?
- Let hunger be your guide. Waiting until you’re “starving” means going straight for the junk. On the flip side, don’t force yourself to eat just because “it’s time.”
RECESS! Timing is important to the concept of snacking. Ideally, a snack would fit in the midpoint of the break between meals. If your meals are tightly spaced 3-4 hours apart, there may not even be a need for snacks. Conversely, you may want to increase the size of your snack if there will be an extended time before your next meal.
Now you have no excuse (though, the dog really can eat it) to have a healthy snack. Feel free to share other great snack ideas in the comments section below!
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Cardio Machines 101 – Choosing the best programs for losing weight and body fat.
Medicine Ball Exercises 101 – Single Muscle Group Exercises
Do you want to look your very best? With this combination of exercises you will focus on individual muscle groups in order to tighten and tone targeted areas of your body.
Medicine Ball Exercises 101 – Multi-Movement Exercises
It’s impossible to miss them. You know, medicine balls, those bright colored balls with numbers on them. Though you have seen them in the gym for as long as you can remember, you’re not quite sure what to do with them, or how to use them, rather.
If you’re like most people, this is the time of year you’re trying to define your abs & lose your love handles. After all, we all want enviable abs for the summer. If this sounds like you, these 7 Plank exercises can help you achieve your goal.
Is LA Fitness and the Kids Klub open on Father’s Day? What are the hours for LA Fitness clubs and Kids Klub on Fathers’s day?
Fathers’s Day – June 15, 2014 hours are normal operating hours for ALL of our LA Fitness clubs and Kids Klubs.
Happy Father’s Day! Enjoy your day and keep LIVING HEALTHY Dads!
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Advanced Dumbbell Leg Exercises
Progression and variety, the concept of constantly changing your workouts, are the keys to getting to your goal and avoiding the dreaded “plateau.”
People often see amazing and creative new workouts, and even if they are new to working out, or haven’t worked out in months or years, they immediately want to jump right into doing them. But this can lead to injury.
Summertime is almost here, and for many of you that means you are starting to work out so that you can look great in swimsuits and tank tops at the many beach outings and pool parties you’ll be attending. Well there is no time like the present to make your summertime fitness goals a reality! Seriously it’s time to get started.
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Summertime is just 9 weeks away! Are you ready?
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Weight Machines 101 – Leg Machines – Smaller Muscle Isolation – (Part 3)
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This is when it’s time to add some additional strategy to your routine with drop sets. Drop sets are an awesome addition to get you past that plateau and on to new results.
So you’ve gotten comfortable with a pair of dumbbells in your hand and you’re ready to start using them more in your workouts. How exciting! Now it’s time to move onto the largest muscle group in the body…your legs.
When you’re just beginning a strength training routine weight machines are an excellent option to help you build a solid foundation. However, as you continue to progress you should begin to substitute some of those machine exercises with dumbbell exercises to help build additional overall strength and balance.[i]
Measure your Success… (more…)