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Snack Wisely With These 6 Swaps

2/29/2016

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By Dominic Zumbrun
pistachios
Want to eat healthier? Start somewhere as simple as your snacks. Eating healthy snacks can be extremely easy with just a few recommended changes from nutrition experts.

Nutrient-Dense Snacks
​Try switching from high-calorie to nutrient-dense snacks. Nutrient-dense foods are those that offer vitamins, minerals, fiber, healthy fats, and other elements of nutritional value. Instead of snacking on cookies, try eating something like Greek yogurt topped with almonds.

No Added Sugar
Instead of eating snacks with added sugars, try eating whole fruit. This means getting away from fruit-filled bars and fruit roll-ups, and opting for kiwi, persimmon, oranges, and other sweet fruits instead. For an even more delicious snack, pair your fruit with a cheese snack.

Whole Grains
Replace refined grains, such as white bread, with whole grain options, like whole grain crackers and popcorn. To keep full, pair your snacks with proteins or healthy fats. You can also try using sunflower oil to aid in popping your popcorn.

Unsalted Snacks
Eat unsalted nuts instead of candy bars or energy bars. Some great options to try are in-shell pistachios with dried apricots.

No Solid Fats
Eliminate solid fats, and try eating healthy oils instead. One great way to do this is to switch your butter for oil with healthy fats, like grapeseed, coconut, or olive oil. There are also many delicious snacks made with healthy oils to choose from, like hummus. Pair crudités, such as endives or sliced bell peppers, with chickpea or black bean hummus for the ultimate healthy snack.

No-Sugar-Added Beverages
There are many healthy beverages to choose from to pair with your snacks. Get away from sugary sodas and juices, and try hot green or black tea, iced herbal tea, or seltzer with a lime wedge instead. You can also amp up your water by adding orange, lemon, lime, or even cucumber slices.

Make sure to keep your snacking down to a minimum, and eat snacks no sooner than three hours after a big meal. If you would like more tips on reaching your fitness goals through dieting and exercise, look no further than The Downtown Athletic Club. Contact us today to learn more.

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8 Ways To Boost Your Energy Without Caffeine

2/22/2016

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By Dominic Zumbrun
man washing face
When you notice your energy lagging you may be like most people — you reach for a cup of coffee or caffeine-infused drink. And the powers of caffeine are widely known — including studies which show that coffee contains antioxidants — but there are other ways to boost your waning energy.

Here are some things you can do during your day to fight off the dreaded 2 p.m. crash and keep your motor running.

1. Get Some Sun
Going outside and enjoying the sunshine is not only a break from being cooped up under artificial light for several hours at a time, but it also has positive effects for your body. For starters, sunshine helps your body's production of vitamin D, which is vital for good health. It also boosts your serotonin levels; increased serotonin can improve your mood and help you sleep better at night.

2. Stretch
You probably find yourself feeling stiff after sitting at your desk all morning. Stretching will help relieve fatigued muscles and can increase energy by decreasing muscle discomfort.

3. Snack Wisely
While visiting the vending machine for a sweet, carb-filled snack might provide a temporary fix, the energy boost won't last. Instead, choose a snack with some protein to provide longer-lasting energy.

4. Do A Morning Workout
Working out first thing in the morning not only has obvious fitness and wellness benefits, it can also boost your energy by making you feel less stressed for work.

5. Splash On Cold Water
Using cold water as a means to invigorate ourselves dates back to the days of the Roman Empire (and probably beyond). Splashing cold water on your face can give you a quick energy boost.

6. Eat Whole Grain
Research has shown that people who ate three servings of whole grains each day - as opposed to refined carbs - reported an increase in energy.

7. Chew Gum
Studies have shown that chewing gum can make you feel more alert by increasing your heart rate, which increases blood flow to the brain. Moreover, it stimulates the autonomic nervous system, which can also make you more alert.

8. Breathe Deeply
Deep breathing relieves stress when you're feeling burned out, and thus increases your energy levels.

Helping you reach your health and fitness goals is what the Downtown Athletic Club in Amarillo is all about.

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10 Pro Weightloss Tips

2/15/2016

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By Dominic Zumbrun
scale
Perhaps your new year includes health and weight-loss goals and you've already started on a workout program. But your overall plan also includes eating healthier, smarter and wiser. Unfortunately, too many people turn to the latest fad diets and end up disappointed and/or feeling deprived.

Instead, why not change your approach to eating and set yourself up for success? The following dietitian-approved tips will help you set the foundation for a healthy 2016.

1. Don't Skip Meals
Skipping meals may sound like an instant weight-loss tactic but the negative effect it has on your body is well-documented. It messes with your blood-sugar levels, for one, and sugar is the fuel your body runs on. Instead, choose meals and snacks every three to four hours that leave you satisfied.

2. Kick-Start Your Day With Breakfast
Speaking of skipping meals, by starting your day without breakfast, you're basically leaving the gate with no fuel in your tank. Eat a protein- and fiber-rich breakfast (hard boiled eggs, fruit, oatmeal, etc.) to set the tone for the rest of the day.

3. Pile Up The Plants
Fill your food with plants, i.e., vegetables and fruits. You'll feel fuller and be less prone to over-eat.

4. Do Your Meal Prep
Have your vegetables and fruits ready to eat by pre-slicing them and keeping them in containers you can always see in the refrigerator. You can also buy them already sliced.

5. Pack Healthy Snacks
Bring nutritious snacks with you to work, such as almonds or Greek yogurt. Another great tip: have a snack ready to eat 30 minutes before you arrive home. This will curb that late-in-the-day hunger.

6. Slow Down!
Don't eat so fast. Be mindful of your food, how it smells, tastes, its texture, etc. Chew it carefully.

7. Don't Deprive Yourself
Depriving yourself when you're hungry can be a set-up for failure because it can put you into binge mode. Treat yourself a couple of times each week without feeling guilty.

8. One Goal At A Time
Setting small, reasonable goals prevents you from setting too big of a goal you can't reach. Choose one goal, meet it, then set another.

9. Think About It
Pay attention to your body and ask yourself if you're really hungry. Being aware is a key to weight loss.

10. Keep A Food Journal
When you write down what you eat and when, you might be surprised you're consuming more than you thought you were. This can help deter mindless/emotional eating.

The Downtown Athletic Club in Amarillo is a full-service facility that can help you reach all of your fitness and weight-loss goals. Call today to find out about our many programs.

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How Fast Food Affects Your Body

2/8/2016

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By Dominic Zumbrun
Picture
At this point, not being aware of the harmful effects of eating fast food would require living in a cave. It's not only well-documented, but most people you interact with on a daily basis can speak intelligently about it.
​

Still, have you really, truly given thought to the implications of eating a fast food meal? You know that it's packed with fat, loaded with sodium, and so on, but it doesn't hurt to dig deeper and get the full story.

Just The Facts

Let's start with steroids, hormones and antibiotics, which are part of your fast food meal whether you know it or not.
  • Antibiotics are fed to livestock to keep them from getting sick in close quarters where much of low-quality meat comes from.
  • Steroids and hormones are fed to livestock to make them fatter while accelerating their growth.
  • More antibiotics and antibiotic-resistant bacteria are thus passed on to you. In fact, 80% of all antibiotics in the United States are found in our food. The consequences? Resistance to beneficial antibiotics, depletion of good bacteria in the stomach, obesity and intestinal discomfort.
Additives During Processing

Ever heard of tertiary butylhydroquinone? Maybe not, but it's a common additive during the processing of poultry and meat. The FDA wouldn't even give it approval for many years because five grams of it could kill you. Even just one gram of it can cause nausea and breathing difficulty, for starters.

Sugar

Ah, sugar. It shows up in fast food in places you wouldn't even expect. Rest assured too much of it can lead to a variety of unhealthy issues.
  • It's not a surprise, for example, that a Whopper includes 68% of your daily sodium intake. What's surprising is that it also includes 11 grams of sugar.
  • Then there's soda. Most sodas are made with high fructose corn syrup, which increases bad cholesterol, uric acid and fat. It can also lead to hypertension, high blood pressure, and more.

Some other things to consider:
  • Much of fast food is made with polyunsaturated vegetable oils, which of the omega-6 variety can lead to cancer, blood clots, inflammation, high blood pressure, weight gain, digestive problems — you get the picture.
  • The excess cholesterol found in fast food can add up over time, and one out of six Americans already suffers from high cholesterol. A simple breakfast biscuit with egg and sausage can use up 87% of your daily value of cholesterol.
  • Red meats and processed meats increase your risk of colon cancer.

​If you're looking to take your health to another level, dropping fast food is a great first step. Follow up this step by contacting one of the professional trainers at the Downtown Athletic Club of Amarillo. We can help you start an exercise routine and guide you on what to eat to better fuel your body.

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How To Treat Sore Muscles

2/2/2016

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By Dominic Zumbrun
Picture
You've put in the hard work and finished your workout with all the satisfaction that it can bring. But you're also sore.

The aches and pains you feel following a good workout are usually a sign that you've effectively exhausted your muscles. That's a good thing, unless the pain is so severe (and lasting) that it indicates an injury. Chances are, it's just the sweet ache of success, otherwise known as delayed-onset muscle soreness (DOMS).

What Causes DOMS?

The soreness that comes from a heavy workout is actually caused by microscopic tears in your muscles and connective tissue. These tears will heal naturally and the pain usually doesn't last long.

How Can I Treat Or Avoid DOMS?

Soreness usually can't be avoided if you've suddenly upped the intensity of your fitness regimen. However, it can be treated, and possibly avoided, by taking the following steps.

Before Your Workout

A good way to limit or avoid the soreness you feel after your workout is prevention. Prevention begins with steps taken before your workout.

1. Stretch - An extended warm-up and stretching routine before your workout prepares your body for the activity ahead and can reduce the effects of DOMS. Start with gentle dynamic stretches (which involve movement), then move into static movements (where you hold the stretch).

2. Cardio First - Never jump into a weight training workout without some type of warm-up first. Doing cardio first will effectively warm up your muscles. If you're doing a weights-only workout, incorporate brief cardio, such as jumping jacks or jump rope.

3. Water - Staying hydrated is vital before and during your workout to help decrease inflammation and reduce muscle soreness. Water is still the best choice for most exercisers.

After Your Workout

1. Add Ice - If you have access to an ice bath, jump in immediately after your workout because cold baths can significantly reduce muscle soreness. Or, simply apply ice yourself to affected areas.

2. Add Heat - Apply a heating pad or other heat source a few hours after your workout. This will stimulate blood flow and loosen sore muscles.

3. Add Fruit - Pineapple and tart cherries have been shown to have anti-inflammatory benefits.

The Next Day

1. Use Them - Use the same muscles the day after your workout but in a non-resistant way.

2. Ice - Continue to apply ice to sore areas the next day. Icing decreases inflammation.

3. Massage - If you can't afford a professional massage, then use a massage stick or foam roller to help relax and stretch sore muscles.
​

Jump start your personal fitness by joining the Downtown Athletic Club in Amarillo. The DAC is a full-service club with professional trainers on staff.

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