Archive for the 'Nutrition' Category

Healthy & Homemade

Published on May 24, 2011 in Nutrition. 0 Comments Tags: , , .

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In this day and age it can be hard to eat healthy. With your busy schedule, especially if you have children, many people find it easier to grab whatever is the quickest and deal with the health consequences later.    The problem with dealing with the consequences of unhealthy eating habits is that later is actually closer than you might think.  Our unhealthy eating choices will eventually catch up with us.   Well for the sake of time and money, make your own healthy snacks and ensure a diet free of chemical additives that are detrimental to health.  It’s easy to make simple concoctions like home-made frozen fruit pops, apple sauce, fruit salad, home-made banana muffins, or carrot muffins.  All you need is the right shopping list and focus on the goal at hand (staying healthy) that means no double stuffed Oreo’s as a bed time snack…..

One way is to make foods that can be taken with you on the go. This can be done after grocery shopping by sorting the fridge to construct places for healthy snacks that are forefront and noticeable.

Keep a stock of  green veggies like: celery and green beans. Don’t forget about the cauliflower and carrots too. This way you will always be able to create a vegetable platter or a quick grab-and-go snack.  Another simple colorful snack can be made by just grabbing a few skewers,cherry tomatoes, green and red bell peppers, mushrooms, and cucumbers onto each stick.

Or how about trying fruits and chopping up a bright selection of your favorite summer fruits, and even drizzle a bit of lemon juice to give it a little extra kick?

Summer is the best season to make frozen fruit combinations. Grab some grapes, berries, melon, or whatever fruit you prefer, and pop it into your freezer.  Just snack on it during the day to get a flavorful treat.

Or maybe, pour some 100% fruit juice into an ice cube tray, and then cover the tray with plastic wrap. Next, put a toothpick or Popsicle stick into each section, and wait for the ice-pops to freeze. Finally, remove the plastic wrap and you’ll have a tray of delicious summer snacks.  Better yet, why not add chunks of fruit, or perhaps blend up fresh fruit with the fruit juice instead, before placing in your trays to freeze.  Whatever your taste buds desire!!!

Remember your body will only be as good as you treat it, so take some time, save some money and STAY HEALTHY!!

Summer Snacks

Published on May 23, 2011 in Nutrition and Uncategorized. 0 Comments Tags: , , , .

Don’t you just love summer; barbecues, picnics, and parties bring together friends, family, and especially food!  Quick, easy and yummy are the criteria for food selection but many of us are still looking for the opportunity to be stay healthy yet still indulge our taste buds during these hot summer months.

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So, for those who are trying to keep up with  all that hard work preparing for the summer , keep calorie intake low or even lose a couple pounds for a sexy beach body, then try spoiling yourself by eating healthy snacks between meals to curb cravings all while keeping taste buds satisfied.  These guilt-free and tasty snacks will help maintain your energy levels and stay slim.

Healthy Snacks for Summer:

1.  Homemade Frozen Fruit Bars (pineapple, oranges, and strawberries or any of your favorite fruits)

2.  Frozen Sherbet (preferably sugar free)

3.  Granola Bars (with nutritional dietary fiber and low amounts of sugars & fats)

4.  Fruit Smoothies (a blend of low-fat yogurt, natural soy milk, fresh fruit)

5.  Spring Rolls (versatile favorites in Asian cuisine; such as shrimp/chicken/vegetarian versions)

6.  Eggplant Parmesan (Appetizer serving and Baked not Fried!)

7.  Mini-Sandwiches/Subs (Can be paired w/ chips that are low in saturated fat, cholesterol and calories)

8.  Apple Sauce (cheap and readily available ~ remember “an apple a day keeps the weight away”)

The list could go on and on and on, there is no end to the variety and options of healthy food you can find and even make at home. Don’t forget these snacks are also great for those trips to the beach, trips to the amusement park and all those other trips you may take this summer for a quick, easy and satisfying bite to eat.

Stay Fit, Stay Healthy….and INDULGE!!!!!!

Get Your Pump On!

Published on March 31, 2011 in General City Fitness News and Nutrition. 0 Comments Tags: , .

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CityFitness is proud to introduce the new dotfit NO7Rage.

What’s different about the new NO7Rage?

Vitamin C, Vitamin E and Alpha Lipoic Acid- nutrients that can help allow a higher level of nitric oxide longer!  Palatinose (isomaltulose)- Palatinose (Isomaltulose) This new source of energy lasts over a longer period of time compared to quickly absorbed carbohydrates

Beta Alanine- Beta-Alanine is the new muscle building super star. Benefits of Beta-Alanine as supported by scientific studies:

  • Increase Muscular Strength & Power Output.
  • Increases Muscle Mass
  • Increase Anaerobic Endurance
  • Increases Aerobic Endurance
  • Delay Muscular Fatigue- Train Harder & Longer
  • Beta PEA – Phenylethylamine (PEA) helps produce hormones that create positive feelings including mood enhancement.

AstaReal – AstaREAL astaxanthin is the most studied brand of astaxanthin in the world and supplementation has demonstrated improvements in muscle endurance, eye fatigue, gastric health and reduction in recovery time.

Pine Bark - Pine bark has been shown to have a beneficial effect on the circulation, primarily through its effects on nitric oxide thus adding to NO7 already insane pumps!

Questions? Feel free to ask us!

Healthy Energy – Matcha Green Tea

Published on February 28, 2011 in Nutrition. 0 Comments Tags: , .

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Since the 12th century, Matcha tea has been celebrated in the traditional Japanese tea ceremony known as Chado, or ‘Way of Tea.’

Using ancient techniques green tea leaves are carefully shaded with straw mats 30 days before picking. The shading allows the tea leaves to become rich in chorophyll and amino acids. Once picked and dried, the leaves are ground into fine bright green Matcha tea powder.

Matcha Green Tea gives you the perfect balance of energy and antioxidants that your body needs to rid itself of free radicals that are released throughout the day

Matcha Green Tea

Ingredients:

• 6 oz Skim Milk or Vanilla Soy Milk

• 2 scps Matcha Green Tea

• 2” Banana

• 1scp Bio Whey Vanilla Protein

• 1 sqz. Honey

Directions:

1. Fill ice scoop measure to the “Protein” ice line (12 ounces)

2. Add ice and ingredients to the blender and push #4

Nutritionals:

Calories: 351.57

Carbs: 54.21g

Fat: 3.1g

Protein: 27g


EAT WELL!!

Reducin’ Reuben: Post Holday Party!

Published on January 6, 2011 in Clients & Staff, excersise, General City Fitness News, juice bar, Nutrition and Reducin' Reuben. 0 Comments Tags: .

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Happy New Year friends and family!

Many of you out there can probably sympathize with Reuben Harley’s weight loss goals – which is why we keep you informed through this blog series.  Like you, Reuben had a rocky time keeping to his fitness and diet goals over the holidays…

“I did cheat, honestly it was tough. Holiday parties are tough to get through without cheating. Yeah,  a lil’ scotch  soda and some snacks around the party. But now, I’m back at it no more regressing!!!!!!

What kept Reuben, and will keep you focused, is remembering your fitness goals. Why are you going to the gym? Why are you trying to eat healthy?

“I am changing my life! I am looking and feeling healthier. My outlook on life is improving, and thinking about the body of new opportunities in my lifestyle/marketing profession is amazing.  I’ve got a new attitude, and a lot of it is thanks to working out.”

Reuben is also working hard outside of the gym. He’s changing the way he thinks about food and buying food.  Now, he avoids the cookies and fatty chips.  Out at restaurants, he thinks carefully about his order.

“Buffalo wings is my vice. When I go out to Chickie &Pete’s for game-day,  it can be very tempting”

But, keeping a food diary is helping Reuben very aware of what goes IN to his body.  That along with the dotFIT band on his arm, which tracks calorie intake as well as calorie expenditure. Not all of Reuben’s food choices are struggles though…There are some delicious things he can still indulge in…

“The Mighty Quinn! It is my favorite thirst-quencher at the City Fitness Juice Bar!  So good, and it has peanut butter in the shake!!!!!!”

The Holidays Are Coming—Secrets to Keep From Gaining Weight

Published on December 5, 2010 in Clients & Staff, Nutrition and wellness. 0 Comments Tags: , , , , , , , , .

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With the holidays around the corner a familiar issue is arising in the midst of all the gift giving, and fun times, there is always the dilemma surrounding how to avoid the holiday weight gain.  Most people think that only a few pounds are usually gained during the holidays, but studies show that the majority of the additional weight gained every year happens during the holiday time and over time the weight gaining can add up.

Researchers are beginning to look into the relationship between the .8 and 1.4 pounds every year that Americans gain and the holiday season.

Even though the numbers seem small, over time the effects of the additional weight can become apparent.  At that speed, a 30 year old weighing 130 pounds would weigh 148 pounds by the age of 40 and by the time age 50 is reached 166 pounds. The little pounds here and there significantly add up, and new studies are showing that it could be due to the extra holiday food splurging.

A study done by the National Institute of Child Health and Human Development shows that extra weight gained throughout the years is affected in part by the holidays.

For the period of the study, the participants were weighed every six weeks prior to, throughout and following the holiday season.   The study results showed that the participants gained 1.05 pounds through the year and surprisingly most of the extra weight was gained in the six weeks when Thanksgiving, Christmas and New Years take place.

The majority of adult Americans are overweight and the holiday weight gaining could turn into a potential issue.   To keep the pounds down, researchers have two tips to offer based on looking at the study participants who didn’t gain weight during the holidays.

Tip 1: Stay Active

The participants who kept moving and stayed consistently active through the holidays didn’t gain weight.  While it’s great to stay in the spirit of the season, make sure you don’t forget to do your usual exercises. Make a few alterations in your holiday routine.  Opt to get out and walk around to look for and purchase holiday gifts rather than doing online shopping.  Enjoy the winter weather, gather up your family and go out for a snowy walk or an ice skating trip.

Tip 2: Don’t Get Extremely Hungry

Participants who thrived in the weight study during the holidays stated that hey were less hungry.  This can vary based on who you are, several people try to avoid becoming hungry by steering clear of sugar, while some try to skip the carbs.  You may have to substitute some of the tasty dishes on the Christmas table for a dish with carrots or broccoli.

Also, stay aware of how much sleep you are getting.  It’s common for the holiday season to be a time of staying up late to get last minute things done, but studies show that people who get insufficient sleep usually overeat.

The holiday weight gain isn’t an extreme amount of pounds, but you can keep away from the trouble that can add up over the years by following these continuing to keep yourself moving and balancing what you eat during the holidays.

Enjoy!

Healthy Holiday Treat: Lemon Cookies

Published on December 5, 2010 in Clients & Staff and Nutrition. 0 Comments Tags: , , , .

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Thanksgiving has passed, well maybe not completely for all of us by the looks of the leftovers in the fridge.  But the holiday season is not yet close to being over.  We have many family gatherings, dinner parties, gifts and an abundance of desserts to look forward to.  So how can you enjoy the holiday sweets without throwing your healthy eating routine down the drain?

We recommend trying new recipes for those old favorites.  Take some of your favorite holiday foods and find new alternative recipes that are a little healthier.  Sugar free pumpkin pie, Gluten-Free Pumpkin Bread, Honey-Sweetened Apple Pie. Here’s one of our favorites, Lemon Cookies!

Ingredients

  • 2 cups all-purpose flour
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 Tbsp finely grated lemon zest, plus 2 tablespoons fresh lemon juice
  • 1/2 cup (1 stick) unsalted butter, room temperature1 cup granulated sugar
  • 1 large egg
  • 1 tsp pure vanilla extract

Lemon glaze ingredients

  • 2 cups confectioners’ sugar
  • 2 Tbsp finely grated lemon zest
  • 1/3 cup fresh lemon juice

Preparation

Preheat oven to 350 degrees. In a medium bowl, whisk together flour, baking soda, salt, and lemon zest. In a large bowl, using an electric mixer, beat butter and granulated sugar until light and fluffy. Add egg, vanilla, and lemon juice and beat until combined. With mixer on low, beat in flour mixture. Drop dough by heaping tablespoons, 1 inch apart, onto two baking sheets. Bake until edges are golden, 15 to 20 minutes, rotating sheets halfway through. Let cool 2 minutes on sheets, then transfer cookies to a wire rack to cool completely.

Make lemon glaze: In a medium bowl, whisk together 2 cups confectioners’ sugar, 2 tablespoons finely grated lemon zest, and 1/3 cup fresh lemon juice until smooth. Spread cookies with lemon glaze and let set, about 1 hour.

Makes 24 cookies
Serving Size: 1 cookie

We know one cookie wont be enough, remember to eat small portions. Your body and taste buds will thank you later!

Protein?

Published on November 29, 2010 in Nutrition, Uncategorized and wellness. 0 Comments Tags: , , .

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Protein is one of the most important basic food groups that the human body needs. It is approximately 16% of a person’s total body weight. It is also a large part of making sure that all cells in our bodies are strong and healthy. Also many of the chemicals in our bodies’ that include the hormones, enzymes, DNA, and neurotransmitters are partly made up of protein.
While our bodies do have the ability to recycle protein it is also something that our bodies will burn easily and fast. That is why we need to make sure that we consume the proper protein that will help to replace it back into our bodies.

There are two kinds of key proteins accessible; Whey Protein and Soy Protein.

Bio Whey is the purest of all the protein Isolates with (0) fat and (0) lactose and only pure ingredients like pure Vanilla and Chocolate extracts as well as (0) synthetic sweeteners. Whey is made up of molecules that are chains of Amino Acids called Peptides.  The human body can only absorb very small di and tripeptides. Larger peptides must be enzymatically broken down (hydrolyzed) before any absorption can occur.

One of the most valuable features of the soybean is that it is a complete protein and provides ALL nine of the essential amino acids. It is important to understand that the plant kingdom is not as Bio-Available as whey protein Isolates even though, it is possible to isolate plant peptides. Remember too, not all soybeans are created equal. Quality and amino acid content will vary based on soil conditions, variable growing and harvest conditions. If one essential amino acid is missing, the immune system can be depressed 30%, and many important body functions are delayed or stopped.

For a strong and healthy body Stop by City Fitness and pick up your dose of Whey protein today!

On sale for only $29.95

While supplies last

Avoid the Holiday Hunger!

Published on November 9, 2010 in Clients & Staff, General City Fitness News, Nutrition and wellness. 0 Comments Tags: , , , , , , , , .

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As the holidays approach, family parties and get-togethers are always on the horizon.

As are those festive delicacies most often responsible for those pesky few pounds we tend to put on over the course of the season.

Sure, when you plan out your New Year’s resolutions, you might resolve to lose all the weight you gained from Thanksgiving to Christmas to Hanukkah to New Year’s, but you are probably wondering, “How can I maintain my waistline over the holidays? How can I navigate through the pumpkin pie and Christmas cookies? ”

Don’t worry!  Here are some tips on how to stay healthy and active this holiday season without depriving yourself of your favorite seasonal treats even if you don’t have time to get to the gym.

~ Don’t go to a holiday gathering on an empty stomach or skip meals beforehand thinking you will save calories.  It will only cause you to eat more in the long run.  Instead, have a light snack before you leave; suggestions include fruit and low-fat cottage cheese, carrot or celery sticks, whole-grain crackers or rice cakes, or raw, unsalted nuts.

~ Offer to bring a healthy dish to your gathering.  The host will appreciate it and you will be doing a favor to other guests who are trying to be mindful of what they eat.

~ Substitute alcohol, sodas, and other sugary beverages with water and seltzer.

~ Use a smaller plate to encourage smaller portions.  If there is a buffet at the party, limit yourself to one trip.  Once you have finished eating, stay away from the main area where food is being served.  Keep a glass of water nearby to curb your temptation to reach for those snacks on the coffee table.

~ Find time to get to the gym!  Make fitness an important part of your schedule. Not only will it help you clean out all that gunk, but it will keep you going for the next event!

For these upcoming winter months set realistic goals to achieve in the holiday season. With hectic schedules during these months, it maybe very tough for you to find time to keep a consistent fitness regiment. Yet, with these helpful and easy tips, you can be staying active and healthy while rocking around the Christmas tree this year. These tips will help you to enjoy the holidays and all of the delicious foods that come with it. If you stick to these ideas that have been provided for you, we promise you’ll be able to fit into those new clothes from the holidays and be looking great for the New Year!

Healthy Eating Out: PYT in Northern Liberties

Published on November 5, 2010 in Clients & Staff and Nutrition. 0 Comments Tags: , , , , , , .

The key to a successful fitness regimen is not just what you do at the gym…It is about what you do outside of the gym.  A huge chunk of that is also what you stuff in your mouth. You have to watch your calories, you have to feed the machine, and you have to think smart about your plate.

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But, it can’t be soy milk and steamed chicken all the time. We live in Philadelphia! The best restaurant city on the planet. Take it fro us, it is okay to indulge in some of our amazing bistros!  After a week of working-out, even the most fitness-obsessed gym rat gets the grubs…

One of Northern Liberties most popular (and one of our favorite) places to grab a bite is PYT. This Piazza burger joint is hot-spot for those who enjoy a good meal.  So, we decided to look at the menu (although, we kind of have it memorized) and find some healthy options for those of you who have a craving for fun food – but are still watching your waistline.


Heatlhty Options:

The Calibunga Burger:  PYT’s most popular veggie burger! White bean, basil, garlic, tomato & breadcrumb patty, topped with fresh avocado, lettuce, tomato and caramelized onions “special sauce”

Why?: You get a flavorful patty without fatty beef. White beans are high in fiber and protein. You have the option to get the patty grilled instead of fried!  Delish!

Baby Spinach & Apple-wood Smoked Bacon Salad:  Incredible mixture of Baby Spinach , Apple-wood smoked bacon, feta cheese, chopped tomatoes & raspberry vinaigrette.  Salad usually equals good for you…right? Right!

Why? Spinach is an excellent antioxidant, helps blood pressure, eyesight and strengthens muscles!  Popeye was on to something!

Portabella Goat Cheese Burger: Grilled portabella topped with roasted peppers, caramelized onions, goat cheese, drizzled with balsamic reduction

Why?: Portabella mushrooms are low in fat, high in fiber and also a good antioxidant.

Now…You MIGHT want  to stay away from:

Fat Boy Monster:Two beef patties, each topped with cheddar cheese, bacon, stacked with 3 giant onion rings.

Why?: Its a heart attack on a plate, loaded with fat and sodium.  This should be a treat…and a rarity.

And we have to to be honest, it ain’t really that healthy, but a nice treat:

Juan Valdez Adult Milk Shake: Chocolate Ice Cream, Kahlua and Patron Cafe….Soooooooo goooooooddd…

Why?: It’s damn good and it’ll make you feel damn good! Nuff said!  On the positive side, shakes have tons of calcium and chocolate is a good antioxidant.  So, yeah…Okay…You deserve it!

For more PYT grub – check out there menu, and let us know if you have any questions. We are here to help with all of your fitness needs!