Healthy snack options for your kids

            Exercise generally is easier for kids and teenagers to engage in since activities are usually sports-based and more fun. Activities such as baseball, bicycle riding, roller blading, shooting hoops, and soccer are great ways to stay fit and are fun for kids. However, getting kids to eat healthy is a whole different story. Here at The Hit Center we believe that exercise and nutrition go hand-in-hand. In just a few weeks we will be offering a new nutritional service at a small charge for our clients. With this program, the staff at The Hit Center can help you plan out weekly meals and make healthier food choices. In this day and age when kids’ snacks are filled with high fructose corn syrup and other unhealthy ingredients, it’s important to serve up alternative, healthy snack options. In anticipation for the unveiling of our new nutrition service here are some healthy snack options for your kids:

Apple slices (1 medium apple) with 1 tbsp of reduced fat peanut butter (176 calories, 4.3g protein, 28.5g carbohydrates, 6.5g fat)

1 rice cake with 1 tbsp of reduced fat peanut butter (130 calories, 4.8g protein, 14.6g carbohydrates, 6.3g fat)

8 oz low-fat yogurt and 1 slice of whole wheat toast, lightly buttered (240 calories, 8.4g protein, 44.8g carbohydrates, 3.8g fat)

English muffin pizza (Toast 1 whole wheat English muffin and top with 1 tbsp pizza sauce and 1 oz part skim mozzarella cheese. Microwave for 30 seconds.)    (219 calories, 13.3g protein, 30.7g carbohydrates, 5.94g fat)

Celery sticks with 1 tbsp peanut butter (105 calories, 4.5g protein, 9.5g carbohydrates, 6.0g fat)

1 oz whole wheat crackers with 2 oz of organic turkey lunch meat slices and 1 oz low-fat mozzarella cheese (316 calories, 30g protein, 20.7g carbohydrates, 14.2g fat)

20 baked corn chips with 6 tbsp of salsa (112 calories, 2g protein, 24g carbohydrates, 1g fat)

1 cup 1% fat cottage cheese and 5 oz fresh strawberries (about 4-6 medium strawberries) (173 calories, 28g protein, 8g carbohydrates, 2.4g fat)

1 oz dry roasted almonds and 1 medium orange (239 calories, 7g protein, 23.4g carbohydrates, 15.3g fat)

1 cup skim milk and ½ whole wheat bagel with 1 tbsp almond butter (307 calories, 14.9g protein, 37.4g carbohydrates, 9.4g fat)

All nutritional information referenced from DietMaster Pro (copyright 1997-2009)

Little Known facts about Health Care Bill

New Health Care Bill

Recently there has been much talk in the media about the new health care bill that the Obama administration has pushed through legislation. While there are accusations about “death panels” and socialist medical care, one seemingly small part of the bill could have a giant impact on the way most Americans eat.

It is stated in many different studies that approximately half of the food Americans eat comes from outside of the home, most of which can be attributed to fast food restaurants. The majority of these chains are notoriously irresponsible when it comes to what they are feeding the public, and most consumers do not realize the amount of calories they are devouring in just one meal. Everyone has some idea that burgers, fries and soda are not among healthiest of meal choices, though it is not widely understood that this one meal can account for almost 1500 calories! Not only is the caloric value itself disturbing, but content of the calories is perhaps even more detrimental, with 40-50 percent coming from fat, especially saturated fat. Keep in mind that for an average person, about 2000 calories a day should be eaten to maintain a fairly healthy lifestyle. From these 2000 calories about 50 percent should come from carbohydrates, 30 percent form protein, and the remaining 20 percent should be coming form fat, hopefully with very little saturated fat. If any more specific questions arise to the content of meals throughout the day the trainers at the HIT center in Mesa are ready and willing to help solve any indiscrepancies you might have. Despite the heavy hit such fast food meals can put on one’s daily calorie and fat consumption, only a very small percentage of consumers are aware of the nutrition content of the items they are eating. A part of the new health care bill requires restaurants with more than twenty locations to post the calorie content of each item next to the item on the menu that people order from directly, including drive-thru signage. Most companies are complaining that this will cost them extra money to re-work their menus, but most are afraid of what their customers will think when the cold, hard statistics of what they are putting in their bodies are blatantly printed in black and white. These businesses fear the impact such information will have on sales, and many may be forced to redevelop the way they prepare their food in order to make some of the calories more appropriate for informed consumption. Many customers choose fast food for the convenience, but this “convenience” can very well translate into a huge in-“convenience” with the proper consumer education.

Another section of this bill that is intriguing is the fact that like fast-food and other restaurants, vending machine franchisers will have to post the calorie content next to each item being sold, in order for people to see what they are really choosing before they buy. Many of the bill’s criticizers believe that these measures will not help curb the appetite for high-calorie food items, as the majority of these vending machine products are already clearly labeled. However, there is certainly an argument to be made for the consumers’ willingness to munch through a food product they have already purchased, despite their realization of its content upon retrieval. Hopefully with the bill’s advocacy for consumer awareness, Americans will be more inclined to make healthy food choices, or at least choices that will be less detrimental to their diets and waistlines.

The only way America will become healthier is if everyone stops pleading ignorance, and becomes conscious of there own actions. The nation’s new health care legislation is a giant step for empowering consumers with the knowledge necessary to make conscious, healthful food choices.  Although the posting of nutritional information will not entirely curb our appetites for these types of nutritionally-deficient foods, hopefully it will shine some light on the harm we have been doing to our bodies for decades. Even more importantly, the bill has the potential to result in a complete overhaul of many of the most unhealthy menu items of large food corporations.  It seems the only way to persuade large companies to change is to hurt their bottom line, and hopefully the impact of this bill on consumer attitudes will be enough to persuade our nation’s food providers to create healthier options, while alerting the public that it is time to look elsewhere for their meals, even at the expense of “convenience.”

Jacob R

Here is a link to the bill, including the section of interest, section 4205 (about halfway through):

http://frwebgate.access.gpo.gov/cgi-bin/getdoc.cgi?dbname=111_cong_bills&docid=f:h3590enr.txt.pdf

Additionally, here is a website that helps clearly summarize the bill for the general public:

http://www.kelleydrye.com/resource_center/client_advisories/0549

Increase your metabolism fast!

As our meal sizes get larger, more people have started to wonder if they have thyroid issues.  Now there are plenty of people out there with an underactive thyroid and it certainly doesn’t hurt to get it checked.  Unfortunately however, our bodies just don’t need that many calories a day to maintain weight.  In fact the average woman only needs around 1200-1400 calories a day to maintain not even lose weight!  Here are a few tricks to bump up your metabolism:

†    Pack on some muscle—muscle mass requires at least 5 times more calories per day than fat so for your metabolism’s sake pick up some heavy dumbbells!

†    Burn a couple hundred extra calories by throwing high intensity cardio intervals into your workout—these intervals take longer for your body to recover from so you’ll be burning calories even hours after your workout!

†    Get some sleep! The rate of calories your body burns at rest represents 60-75% of your daily calorie burning—don’t skip out on the easiest way to burn calories!!

†    Eat every two or three hours—If you eat frequently your body can use up the calories and not store it for fat—the key is you never want to be hungry, you never want to be full

†    Eat lots of fiber, fruits and vegetables—each is low in calories, high in nutrients and bumps up your metabolism

†    Drink as much water as possible—this will bump up your metabolism and fill you up—remember the human body is 60% water so one cup of water before just isn’t going to cut it!