CONNECTION

By Deb Smith , Personal Trainer Owner of F . A . T . E . Fitness for Adults in Transition - Energize !

No more

crash

dieting …

power foods

are a much

better choice !

By now those New Year ’ s diets are probably waning — not to worry — you can start eating your way to health and fitness today . I ’ d like you to focus on the power foods that are your best friends . I ’ ll call these foods :

This is not an exclusive list , but can serve as a starting point to help us make better choices .

Salmon

Salmon is an excellent source of quality protein and rich in omega -3 fatty acids . Omega-3 fatty acids can help reduce the risk of heart disease . The best sources of these nutrients are certain types of fish like salmon , but also include albacore tuna , bluefish , and trout . If you ’ re a vegetarian , or if you just don ’ t like fish , there are other food sources of omega-3 fatty acids such as tofu , ground flaxseed , canola and olive oil or soy ( Edamame , yummm ).

Spinach

Popeye was Right ! Spinach is high in vitamins A and C as well as folate . It ’ s a good source of fiber and it may also help reduce the risk of several diseases such as cancer and age-related macular degeneration of the eye .

Almonds

Each ounce of almonds contains a good amount of the antioxidant vitamin E , 6 grams of protein and no cholesterol . Almonds are also an excellent source of magnesium and offer calcium , fiber , the B vitamin folate and phosphorus . Almonds also supply you with monounsaturated fat - the “ good ” fat associated with decreased heart disease risk .

Wheat Germ

Wheat Germ is the “ heart ” of the wheat kernel - a concentrated source of several essential nutrients including : Vitamin E , folate ( folic acid ), phosphorous , thiamin , zinc and magnesium .

Extra Lean Beef

Lean beef is full of power-packed nutrients , especially iron , protein and creatine — all the musclebuilding components you need to MOOve you along !

Eggs

Egg protein ( from the whites ) contains all the essential amino acids that the body needs . An egg contains varying amounts of 13 vitamins plus many minerals .

Tomatoes

Tomatoes and tomato-based products ( like salsa ) can reduce your risk of cancer , cardiovascular disease and several other chronic illnesses .

Oatmeal

Oatmeal is a good source of complex carbohydrates providing your body with sustained energy and a great source of fiber . Oatmeal is also high in soluble fiber which lowers LDL ( bad cholesterol ) by absorbing cholesterol from your food .

Fresh Fruits & Vegetables

Our muscles NEED natural carbohydrates . Our bodies can store approximately 400 grams of carbohydrate in our muscles . This storage form of carbohydrate is called glycogen . Glycogen literally “ fills up ” our muscles . When we are working out , the body burns up all the glycogen from our muscles and depletion of muscle glycogen actually causes our muscles to “ deflate .”

Think of our muscles as a balloon and glycogen as air . When we pump up a balloon full of air , the balloon stretches and expands to its capacity . That ’ s what happens to us when our glycogen is full . The muscle is harder , the muscle is bigger , and the skin is tighter . When you let some air out of a balloon , the balloon “ deflates ” and gets smaller , flatter and softer . So it is with our muscles . Low carbs equals low energy and a flat , “ un-pumped ” appearance . I ’ m certain Saturday Night Live characters Hans and Franz would agree that CARBS will “ Pump You UP ”!

REMEMBER : It ’ s a new day , a new month , a new year every day . And each is filled with challenge , with possibility , and with the opportunity to live life to the fullest . What could be better than that ?