Superfoods

I was introduced to two new foods that I have now included into my daily life. These include chia seeds and goji berries. Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. Gram for gram, goji berries pack more vitamin C than some oranges and more beta-carotene than carrots. Try them out!

 

Instead of just posting the two new foods I have learned about, I figured I’d show a list of superfoods from the website webmd.com

 

Top Superfoods Offering Super Health Protection

 

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Soy
  • Spinach
  • Tea (green or black)
  • Tomatoes
  • Turkey
  • Walnuts
  • Yogurt

Blueberries — Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

“Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. “I tell everyone to have a serving (about 1/2 cup) every day,” Dr. Kulze says. “Frozen are just as good as fresh.” Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory

“We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s,” Somer says. “There is some evidence to show that it reduces depression as well.”

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

 

Soy — Superfood to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. “Look for tofu, soy milk, or edamame — not soy powder,” says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber — Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. “Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium,” Kulze warns.

Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer

“The overall antioxidant power of black tea is the same as green tea,” says Kulze, “but green tea does have ECGC, a powerful antioxidant that we really do think is quite special.” A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.

Calcium

OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

  • Age 9 to 18 — 1,300 mg
  • Age 19 to 50 — 1,000 mg
  • Age 51 and over — 1,200 mg

And Finally, the Yummiest Superfood Yet … Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!

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July 4th

We will be closed Wednesday, July 4th. Hope everyone has a fun and safe holiday!

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Recreational fitness

Summer is finally here and it’s time to add some fun fitness to your life! Yes it’s still important to stick to a work out routine, but add some additional fun to it!

Hiking, biking, tennis, catch, volleyball you name it. You can never go wrong with outdoor activities in nice weather. You can burn calories and spend quality time with friends and family. Due to the nice warm weather, remember to protect yourself! Sunscreen is a must in the sun. Also remember to hydrate. In order to keep active you have to fuel your body with fluids. Check out your towns recreational teams and join a sport that interests you. Theres no better way to commit yourself to working out than being on a team!

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Having trouble starting to exercise?

It’s not enough for us to know that we should be exercising to tone our bodies and improve our health. It seems we need specific strategies to help us start an exercise program and keep it going. Or so say experts who gave WebMD some fitness tips to help motivate exercise beginners or drop-outs.

Here are more get-moving strategies suggested by Tonya Gutch, senior personal trainer at the Cooper Fitness Center in Dallas:

 

1. Set Specific, Manageable Goals. For example, plan to exercise for 20 minutes, three times a week. And don’t forget to track your progress by writing it down.

2. Use a Variety of Daily Reminders. Schedule your exercise sessions on your calendar like any other appointment. Also make sure you have your gym bag in the car, or leave your walking shoes by the door to remind you to get moving.

3. Set Up a Non-Food Reward System. To reward yourself when you accomplish one of your fitness goals – such as staying on track with your exercise for a full week or month — treat yourself to a movie, massage, or pedicure.

4. Invest in a Good Pair of Workout Shoes. Make sure they have good cushioning and arch support and feel so good that you’ll look forward to putting them on. Sales associates at many of the sports stores can help you find a good pair, say Gutch. She suggests staying away from high-top shoes because too much ankle support over time can actually make the joints weaker.

And don’t forget to replace them when the old pair starts to lose their support — probably about every three to six months, says Gutch. Another option is to buy two pairs of shoes and switch off between them.

5. Find a Buddy, a Class, or a Group. “Humans desire companionship,” says Gutch. When someone is depending on you and striving for the same goals, this helps motivate you. Not only that, it just makes exercise more fun, Gutch says.

6. Start Slowly. Most people try to do too much when they start exercising, says Gutch. It’s OK to break up your exercise into segments throughout the day. “Even small quantities of exercise and activity add up to big benefits,” says Gutch. She suggests beginning with 10-15 minute chunks of activity, several times daily. Just fit it in whenever you can.

7. Just Walk. One of the easiest ways for most people to work in exercise is to walk. Wearing a pedometer adds extra motivation by keeping you working toward a goal each day. Gutch says this works particularly well for people who have a sit-down job or live a generally sedentary lifestyle. Although you could aim for 10,000-15,000 steps a day, many people will want to start with 5,000 steps or less, and work their way up over time. And you don’t need to use weights on your arms or legs when you walk, Gutch says. “Your body should not be doing continuous movement with added weight to the joints,” she says.

8. Get Back to Basics. Don’t think you need fancy equipment to get a great workout.Gutch believes the gyms of the future will move away from elaborate exercise machines. Fitness trainers are going back to basic equipment like medicine balls, free weights, Swiss balls, and kettle bells.

9. Use Multiple Muscle Groups. When you work more than one muscle group at a time and use full-body movement as much as possible, it takes less time to do a thorough weight-training workout, Gutch says. For example, try doing squats (lower body) combined with dumbbell shoulder presses (upper body). The bonus? “Using full-body movements burns tons of calories in a short amount of time,” says Gutch.

10. Use Whatever Gets You Going. Some of us need a little something extra to keep us exercising from week to week.For some, this could be working out with an mp3 player. “iPods have been a big hit with our clients here at the Cooper Fitness Center,” says Gutch. For others, it could be listening to books on tape as you walk, or watching favorite TV shows while you use the treadmill or stationary bike. The point is, use whatever gets you going.

 

By 
WebMD Feature

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Bored with the same old workout?

As time goes on routines can become a little boring. Try spicing up your routine with a few of these additions!

http://www.fitday.com/fitness-articles/fitness/exercises/5-jump-roping-techniques-to-spice-up-your-exercise-routine.html

http://www.traineo.com/article-quick-ab-routine

http://exercise.about.com/cs/exerciseworkouts/l/blresistanceban.htm

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Take caution with the heat!

Here’s an article with some safety tips!

http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2646.pdf

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Reminder!

Monday, May 28th we will be closed due to Memorial Day weekend. Have a safe and enjoyable weekend!

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Patriot’s Day

The Body Shop will be closed tomorrow for the holiday. Regular hours will resume Tuesday, the 17th. We apologize for any inconvenience.

– Body Shop Management

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Spring Break

The Body Shop will be closing at 5:00pm tomorrow, the 16th.

There will be reduced hours the week of Spring Break:

Monday – Friday:

7:00am-10:00am  &  4:00pm-7:00pm

Saturday & Sunday:

Closed

We apologize for the inconvenience and will see you after break!

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The Time Has Come .. Personal Training Has Arrived!

Personal Training

1 Session – $20 

2 Sessions – $35

4 Sessions – $70

6 Sessions – $105

Free Fitness Assessment Included!

If you have already completed a Fitness Assessment, you are half way there!

Call the Body Shop to make an initial appointment – (413) 577-4700

or Email - Matthew Pilla: mpilla@student.umass.edu

or Jordan Marks – jtmarks@student.umass.edu

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