Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Best and Worst Pasta Dishes

Do you love pasta?

If you eat pasta a lot and perhaps order it at restaurants, do you think you are getting the most bang for your pasta buck?

Not all pasta is created equally; some pasta is higher on the GI index than others, some has more fiber, some has more protein.

To find out what the best and worst pasta choices are, check out this great article at Men’s Heath magazine:

http://eatthis.menshealth.com/slideshow/7-worst-pasta-dishes-america?cm_mmc=ETNTNL-_-910300-_-05142012-_-Pastas-dek

What kind of pasta do you have as a go-to meal?

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Diabetes On-The-Go

From Chef Robert Lewis:

Diabetes On-The-Go
Growing Industry Helps Diabetics Maintain Active Lifestyles

A whole industry has grown up around freeing diabetics to lead less restricted lives. New on the market, or on the verge of being introduced, are three “firsts”: tubeless insulin pumps, a needleless blood-glucose monitoring system, and diabetic-friendly frozen foods.

With the number of diabetics growing worldwide – 246 million at last count, according to the World Health Organization – businesses are motivated. In 2011, diabetes therapeutic products were a $23.7 billion dollar industry feeding a growing population that’s starving for a better quality of life, says Chef Robert Lewis, “The Happy Diabetic,” author of two cookbooks for people with the metabolic disorder.

“It wasn’t long ago that Type 1 diabetics had to be sure they packed ample sterile syringes and insulin, whether they were going to work for the day or on a road trip,” he says. “Monitoring blood sugar levels, which is crucial to keeping vital organs healthy, was painful, primitive and hit-or-miss.

“And food? That’s been the hardest. A diabetes diagnosis can feel like a life sentence of bland eating.”

Among the “firsts” Lewis says diabetics can look forward to:

• The first tubeless insulin pump. Thirty years ago, people with insulin-dependent diabetes had to give themselves shots around the clock to control their blood sugar levels. In some cases, diabetics were hospitalized to ensure they got the insulin necessary to prevent ketoacidosis, a condition that can lead to coma and death. In 1983, the insulin pump was introduced. It attaches to the body and provides continuous insulin injections. But while it was a major breakthrough, it can be bulky and awkward, with a dangling catheter. The most recent innovation is a streamlined version called the OmniPad. It has no tubes, it’s smaller and it attaches anywhere on the body with adhesive. It also has a built-in glucose-monitoring system.

• The first needleless glucometer. The Symphony tCGM System uses ultrasound to monitor blood-sugar levels, which will free people from the painful pricks needed to get a small blood sample for testing multiple times a day. The device, which attaches with adhesive to the body, continuously tracks glucose levels day and night and can send the readings to your smart phone. Under development for more than a decade, Symphony is undergoing the studies necessary to win regulatory approval.

• The first diabetic-friendly frozen meals. Meals-in-a-Bun (www.lifestylechefs.net) will arrive in Northeast U.S. grocery stores beginning in July and roll out across the country through the end of the year. They’re low on the glycemic index, low in sugar and carbs, high in soluble fiber, low in trans fat, high in lean protein and low in sodium, Lewis says. “And the best thing is, they are delicious.” The five varieties – two vegan and three vegetarian – include selections like Thai Satay, mushrooms, broccoli and tofu in whole-wheat flax bun. “This is particularly exciting because, while there have been advances in equipment that makes life easier for diabetics, there haven’t been for convenient, packaged foods.”

Diabetics who do not watch what they eat may wind up suffering kidney damage, stomach problems, heart disease, pneumonia, gum disease, blindness, stroke, nerve damage, complications during pregnancy, loss of limb and other health problems, according to the CDC.

But many Americans are trending toward healthier diets, eating less meat, gluten, salt and sugar, Lewis says. Tasty foods developed for diabetics will be excellent choices for them, too.

“What’s good for diabetics is good for everyone,” he says. “And you don’t have to give up one teaspoon of flavor.

“There’s a reason why I am called ‘The Happy Diabetic’; I have discovered the joy of nutrition-rich food.”

About Lifestyle Chefs

Lifestyle Chefs is a Santa Clara, Calif., company specializing in creating meals inspired by world cuisines and using only natural, healthy and nutritious ingredients. Lifestyle Chefs’ products are all vegetarian and diabetic-friendly, perfect for families who want fast, convenient meals that are low in calories, high in nutrition and robust in flavor. Chef Robert Lewis, “The Happy Diabetic,” was diagnosed with Type 2 diabetes in 1998. He specializes in flavorful recipes that won’t spike a diabetic’s blood sugar.

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Small Group Personal Training

Personal training; the best way to get off your rear end and get in shape! With the help of a professional, certified personal trainer, you can get motivated, get excited, and get fit.

If this is not in your budget, however, then small group training may be the best thing for you.

With a group of 2-3 people, you can lower the cost, but still get great benefits of a more tailored and personalized fitness program.

Each person helps with the cost (split 2-3 ways) and everyone wins.

For more information on getting group personal training for you and your friends/family or coworkers, give us an email!

nicole@perfectfit.ws

Happy Training!

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Sweet or Regular; Which Potato is Better For You?

I have had clients ask me about eating potatoes versus sweet potatoes, and what the difference was health wise.

I always say that you can never go wrong with eating  your veggies, but all veggies are not created equally.

Potatoes are enjoyable as roasted, mashed, fried, and baked; skin on, skin off…they are great and tasty in many forms. However, they have a GI (glycemic index) value of between 56-111 (depending on the potato), which is at the top of the chart. For more info on the Glycemic Index: http://en.wikipedia.org/wiki/Glycemic_index

Potatoes

Sweet potatoes, on the other hand are in the medium category on the GI, and have a host of other benefits such as antioxidants and high fiber content. For more info on sweet potatoes, check out this site: http://www.whfoods.com/genpage.php?tname=george&dbid=69

As with all carbohydrate rich foods, you should take care to eat only what your body needs, and keep your plate mostly loaded with high fiber, colorful veggies with low caloric values, such as spinach,  green leaf lettuce, and celery. For more lo-carb veggie options, check out this link: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

That’s all for now; remember to eat well most of the time to enjoy the benefits of your workout program. If you work out hard but eat a ton of junk, you may still remain at the same weight and not look any differently.

One more interesting link on potatoes and their contents: http://breastcancer.about.com/od/cancerfightingfoods/a/potatoes.htm

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