If you live a healthy, active lifestyle, consider healthy snacking. Some snack throughout the day and avoid large meals altogether. This is known as grazing. Yet snacking with sugar-filled foods or those loaded with salt will backfire.

The body needs a constant supply of healthy fuel that provides staying power. This means you need to carefully select your snacks to ensure they have protein and fiber instead of artificial sugars and simple carbohydrates. The point of snacking is to carry you over until your next meal, not satisfy a sweet tooth or a craving for something salty.

Aim For High-Protein, High-Fiber Foods

When you pick out your snacks, focus on foods that have a significant amount of fiber and protein. Protein is the foundation of human life. An ample supply of high-quality protein will help fight diseases and provide you with the energy you need to make it to lunch or dinner. Fiber is critical to heart health, digestion and weight loss.

Pistachios

Pistachios have the most fiber and protein of all nuts. They are also low in fat. Incorporate pistachios into your snacking habits to help you reach the recommended 25 grams of fiber per day. Grab a handful of pistachios and you'll have 3 grams of fiber.

Pears and Apples

While fruit has natural sugar that will give you a jolt of energy, certain fruits are especially rich in antioxidants. Pears are chock full of them. Apples are loaded with fiber.

Raspberries

Consider a cup or two of raspberries for your snack. They'll satisfy your sugar craving and provide you with a solid 8 grams of fiber.

Crackers With Avocado

Pick up some Wasa Crisp'n Light Mild Rye crackers and spread fresh avocado on them. You'll get 6 grams of fiber along with healthy monounsaturated fats. The crackers will also provide the carb crunch you've been craving.

Cereal

While the market is flooded with unhealthy cereals full of sugar, there are some healthy options out there that are perfect for snacking. Pick up Barbara's Bakery Puffins cereal. You'll get 5 grams of fiber, an array of vitamins and minerals and only 90 calories from a ¾ cup serving. Eat it with skim milk or mix in some chopped walnuts.

If you’re looking for more ways to stay healthy and fit, join the Downtown Athletic Club. We've got a team of personal trainers available to provide you with the nutrition and exercise advice that you need to stay toned. Come on in and check out our facilities. We've got racquetball courts, massage therapy, boxing bags, free weights, group fitness classes and much more.

Most of those who exercise on a regular basis have wondered whether they should “eat back” the calories that they burn. If you’re an avid reader of physical fitness and nutrition-oriented literature, you've likely found different opinions on this question that often conflict with one another. Below, we examine why it is important to not eat back the calories you burn while exercising if you’re trying to lose weight.

Explaining Why You Can't Shed Those Pesky Pounds

Oftentimes, people eat healthy, exercise on a regular basis and still do not lose weight. They wonder, “What am I doing wrong?” While there is no clear cut answer and each person's body chemistry is unique, oftentimes the explanation for this conundrum is a bit more straightforward than one would imagine. 


The truth is, too many people are “eating back” the calories that they've burned while exercising. There is little point to exercising in an intense manner if you’re going to immediately replace the calories you worked so hard to burn.

It is imperative that you make an attempt to keep an accurate count of how many calories you actually burn during your workouts. This way, you'll know how much food you can eat to still make your exercise session worthwhile. All too often, people use exercise as an excuse to eatsalty, fatty and sweet foods or drinks. You'll be right back at square one if you replace the calories you've burned through exercise with food and drink.

The same is true of indulging today with the promise of working it off tomorrow. You can't lose weight with such a mindset. You can only hope to maintain your current weight if you are constantly replacing calories.

Don't Completely Avoid Food After Working Out

It is important to note that the body does need nourishment after a workout. Yet, you must choose these foods and drinks very carefully. Go for something packed with protein and carbohydrates, like a banana, trail mix, quinoa or granola. This way, your body will be able to replenish itself, but you won't overload it with calories that reverse all the progress you just made with a workout.

If you are looking to shed some pounds and get more toned, it is time to join the Downtown Athletic Club. We have an array of machines, classes and personal trainers that will get you in shape. Lean on our personal trainers to help you determine exactly how much you can eat after your workout in order to keep the weight off. Drop on by today to take a look at our state of the art facility.

By now, you’re probably aware protein is an essential part of your diet, especially if you want to lose fat and build muscle. Protein is also important for brain and other organ functions. But how much protein is enough? And can you consume too much protein?

How Much Protein Do I Need?

Everyone is different, so there is no hard and fast rule when it comes to protein intake. Aside from obvious factors, such as weight and body type, you also have to look at what your fitness goals are, how active you are and what your current level of weight and fitness are.

Some reports state that the average, sedentary male should consume about 56 grams per day of protein; females should consume 46 grams. While this level of protein consumption could keep you from being deficient, it is far from adequate.

Even if you are at a low activity level, you should be consuming more protein. In fact, some of the reason that you may be less active is because you are not getting enough protein to function properly, leading to a lowered energy level.

Rather than looking at protein intake in grams, it is helpful to look at it in percentages of total calorie intake. Increasing your protein intake can make a huge difference in your health, energy, weight and metabolism.

Will More Protein Help Me Lose Weight?

There are several reasons why increasing your protein intake can help you lose weight. First of all, high protein foods tend to be more filling, which can reduce hunger and cravings, causing you to eat less. Also, protein boosts the metabolism, which helps you burn more calories. If you are working out, protein helps you build more muscle faster. Muscle burns calories, so the more lean muscle you have, the more fat you are going to burn.

If you are trying to lose weight, increasing your protein intake to about 30% of your daily caloric intake can help to jumpstart your metabolism and burn more fat.

Should I Increase My Protein If I Am Working Out?

If you are trying to build muscle, it is imperative that you consume a good amount of protein. Not getting enough protein will inhibit your ability to form muscle mass, making your workout far less effective. Consult a personal trainer to find out what your optimum protein intake should be.

At the Downtown Athletic Club in Amarillo, you can find experienced trainers and state of the art equipment that can help you reach your fitness and weight loss goals. Set up an appointment today.

Choosing healthy foods is part of a good fitness program. Exercise is great, but without nutritious food to fuel you, you aren't going to see the results you want.

Finding healthy foods at the grocery store can seem like an overwhelming task. There are a ton of prepackaged foods that claim to be healthy, but the reality is that many of them aren't. Here is a list of so-called healthy foods that really aren't:

1. Protein Bars

While they may indeed have an extra kick of protein, most are nothing more than candy bars. They are packed with sugar, artificial colors, preservatives and trans-fats.

2. Most Yogurt

Yogurt may seem like a healthy food, but a majority of them are loaded with sugar and other filler ingredients.

3. Margarine And Other Synthetic OilsMany people have the mistaken belief that margarine and other vegetable oils are healthy alternatives to butter, but this isn't the case. Most margarine contains partially hydrogenated oil, which is another name for trans fat. Stick with real food.

4. Whole Grain Bread

This is often deceptive labeling. There are no real regulations on the claim that something is "whole grain." All it means is that the product contains some whole grains. The reality is that the product may very well contain mostly refined flour.

A good test is to see how much the bread weighs. Whole grains are denser, so they tend to be heavy.

6. Skim And Low-Fat Milk

Skim milk has less vitamins and often has powdered milk added to it to make it more presentable. Whole milk is higher in nutrients.

7. Foods Marked "Low Fat"

Fat has gotten a bad rap. Not only that, but many low-fat foods are high in sugar and other unhealthy ingredients. Fat is not unhealthy, in fact your body needs it to function. In moderation, fat is good for you. Taking the fat out of foods takes away much of the goodness, and often is replaced with less than wholesome ingredients.

8. Most Commercial Juices

Pretty much anything in the center aisles is not really juice, just a flavored beverage. Don't be fooled by packaging that claims "natural" or "made with real fruit." Most of these drinks are mostly sugar, water, high fructose corn syrup and artificial flavors and colors.

How Can I Stay Healthy?

In addition to diet, regular exercise is essential. The Downtown Athletic Club offers group classes, personal training and state of the art equipment to help you achieve your fitness goals.

Part of a good health and fitness program is a diet rich in nutritious foods. High-quality meats, whole grains and fresh vegetables are part of this diet. When you are looking for foods that are rich in nutrients, and that are fresh, you should look for local and seasonal picks first.

How Can I Choose The Best Vegetables?

Ideally, you want to choose vegetables that are fresh and free of pesticides. Organic produce from grocery stores can be pricey. Not only that, but much of the produce you find at a grocery store has been in transit for days or even weeks before it reaches the produce section.

Your best and most economical bet is to purchase your vegetables from local growers. Farmers markets are ideal. This guarantees you will get fresh, seasonal produce that’s often inexpensive. Aside from getting fresh, delicious and nutritious veggies, you are also buying local, a great boost for your community.

What Vegetables Are In Season During The Fall?

Depending on the climate in your local area, there are a wide variety of vegetables that are harvested in the late summer and early fall months, and some on into winter. Many vegetables grow year-round, but are at their best during the fall. Now is a great time to try out veggies that you may not normally try, and make delicious soups, salads and stews with them. Here are a few to get you going:

1. Artichokes – A great treat and in season in some areas.

2. Broccoli – Tastes best during the fall and winter months, and is so good for you!

3. Eggplant – Grows best this time of year.

4. Beets – If you haven't yet, give them a try. Great for juicing!

5. Sweet Potatoes – High in nutrition, keeps well.

6. Winter Squash – Versatile veggie all season long.

7. Celery – Also at its best this time of year.

8. Brussel Sprouts – Buy these locally, very tasty when fresh!

How Do I Stay Healthy This Winter?


In addition to a healthy diet, you should also supplement with Vitamin C and Omega-3 and 6 to keep you healthy and feeling your best. Although it may be tempting to slow down on your exercise routine during the cooler months, it is important to stick with your routine, or better yet, shake it up and try something new.

If it's time to move your workouts indoors, come check out the Downtown Athletic Club. With tons of group classes, state of the art equipment, personal trainers and certified massage therapists, you have plenty of options to keep you feeling fit, energetic and healthy all season long.

The pumpkin has more uses than just being carved up to create a Jack O’Lantern for Halloween, or made into a pie during Thanksgiving. Here are three recipes you need to try:

Pumpkin Pancakes

Start your morning out right with these awesome pancakes.

Here is what you will need:

1 cup all-purpose flour
1/4 cup packed brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 tbsp canola oil
1 cup nonfat milk
1/3 cup pure pumpkin

In a medium sized bowl, combine the sugar, flour, salt, baking powder, nutmeg and ginger together. In a separate bowl, combine the pumpkin, egg, oil and milk. Once that’s done, add it to the dry ingredients. Let stand for at least five minutes.

Use ¼ cup of mixture for each pancake. Cook on well-oiled griddle.


Cream Of Pumpkin Soup

This low fat, yet hearty soup is perfect as the weather gets colder. Here is what you will need:

1 tbsp olive oil
1 small yellow onion, finely chopped
2 garlic cloves, minced
1 tbsp curry powder
1 tsp cumin
3 cups fat-free, low sodium chicken or vegetable broth
1 15-ounce can pumpkin
1 12-ounce can evaporated fat-free milk
Freshly ground Black pepper to taste

In a large saucepan heat the oil over medium flame. Add the onion and garlic and cook until translucent. Add in the cumin and curry powder and let that cook of one minute. Add the pumpkin and chicken broth and let simmer on low heat for 20 minutes. Add the evaporated milk and let simmer for 2 more minutes.

Then add to a blender or food processor and blend until smooth.


Baked Pumpkin Pasta

Pumpkin and Pasta is a combination that you may have never thought about, but once you try it you will be hooked.

12 ounces uncooked penne pasta
2 tsp olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
2 small zucchini, halved lengthwise, then sliced
1/2 tsp dried thyme
1 tsp dried sage
1 15 ounce can pure pumpkin
1 cup part skim ricotta cheese
1/2 cup water reserved from pasta pot
1/2 cup shredded parmesan cheese

Cook pasta according to package direction. Reserve ½ cup of pasta water. In a large pan, cook the onion and garlic with the oil until translucent. Add in the zucchini and herbs and cook for 5-6 minutes. Stir in the pumpkin and ricotta cheese. Next add the reserved pasta water. Whisk until smooth. Layer pasta and pumpkin mixture into a baking dish and bake for 15 minutes at 400 degrees.

If these healthy recipes are the first step on the road to healthier habits, don’t forget that eating healthy is only half the battle. Exercise is key to health. Consider the Downtown Athletic Club in Amarillo if you’re looking for a place to workout over the cooler months.

Emotional eating is an incredibly common problem, and it is also a dangerous one. Particularly in the United States, obesity is fast becoming a health issue of epidemic proportions. Why is this? As an overall population, we are increasingly sedentary; we simply don't move around enough. With that said, we are also terribly busy. This results in a "fast food" lifestyle. We eat on the go, and we eat too much of the wrong foods. We are stressed, which actually contributes to weight gain. And, because we are so stressed, we engage in emotional eating.

What Is Emotional Eating?

Emotional eating has nothing to do with being hungry. It can be triggered by overall life stress, or specific triggers, such as an argument with a spouse or a family member. It is a coping mechanism that offers temporary relief and comfort when you’re having a hard time.

You may be less of an emotional eater, and more of an unconscious eater. Unconscious eaters don't necessarily eat in response to a specific trigger; they eat without thinking. If you are an unconscious eater, you may be under constant stress, and you may be really busy. You probably eat "on the run" and you also may eat while doing mindless activities, such as watching television. You don't really think about eating, but you do it a lot.

How Can I Stop Emotional Eating?

One of the most important things you can do to help yourself is to be aware that you do it, and to stop beating yourself up over it. That will absolutely never work. Bringing your attention and awareness to your eating and what the triggers are can be uncomfortable, but necessary. If you can, keep a journal. What triggered your feeling that you need to eat right now? How did you feel afterwards?

Delay Gratification

When you have the urge to eat that piece of cake or leftover pizza or whatever it is, ask yourself: Am I hungry right now? Have I eaten recently? Did something just happen that upset me? Now, delay your eating. Wait at least 15 minutes. Go take a walk, do some push ups or call a friend.

If you are an unconscious eater, make a rule that you can only eat at the kitchen table.

Ironically enough, one way to deal with emotional eating is to exercise. It gives you something else to do, it lifts your spirits and it reduces stress. The Downtown Athletic Club is a state of the art gym that features tons of group classes, personal trainers and certified massage therapists. Call today or come by and check us out.

Have you tried a green smoothie lately? No? Even health-conscious people will shy away from these healthy drinks. After all, they are green. Maybe you are afraid they won't taste good, but you know they are good for you. Concocting a green smoothie that tastes good is a bit of an art, but it’s easier than you think.

How Do I Make A Green Smoothie That Tastes Good?

You want to ease into green smoothies. Most green veggies are a bit on the bitter side, especially when juiced or blended. You can't just throw some kale, spinach and Swiss chard and a banana into a blender and expect it to taste good. Not gonna happen. Try these ideas instead:

1. Island BlastThis is a good one found on Mind Body Green:

1 small/medium banana, peeled

1 rib of celery (has a mild taste)

1/4 cucumber (another mild addition to a green smoothie) peel if it isn't organic

1 cup fresh or frozen pineapple

1 small handful of parsley

1/2 inch piece of fresh ginger. Go with less if you are not used to it.

1 or 2 cups of unpasteurized coconut water


2. Creamy GreenAnother good one from Mind Body Green:

1 avocado, pitted, peeled and ripe

1 frozen peeled banana

1 peeled orange, minus the seeds

1 half to full cup of spinach

1 to 1 1/2 cups of vanilla almond milk


3.  Sunshine In A Jar Super healthy, tasty smoothie from Simple Green Smoothies:

1 cup of fresh spinach

1 cup de-stemmed collards

3 to 4 fresh-squeezed naval oranges

1/2 a pineapple


4. Mango Ginger Immune SupportGive your immune system a boost with this refreshing smoothie fromSimple Green Smoothies:

1 cup of celery

1 cup of parsley

2 cups of water

1 peeled cucumber

1 inch of fresh ginger

3 cups of mango

1 lemon, peeled


5. Beginner's Smoothie This is another great starter from 100 Days Of Real Food:

2 cups of fresh spinach

2 cups of water

1 cup of mango

1 cup of pineapple

2 bananas


6. Kale-Ginger Detox SmoothieGreat detox smoothie from Oh My Veggies!:

1 peeled ripe banana

1/2 cup frozen blueberries

2 teaspoons ginger finely grated

2 cups of loosely packed kale leaves

1 cup of unsweetened almond milk

1/8 teaspoon ground cinnamon

1 or 2 teaspoons raw honey

Optional: 1 tablespoon Chia seeds


7. Banana-Berry Super SmoothieHere's another one fromMind Body Green:

2 cups of spinach

1 frozen medium ripe banana

3/4 frozen mixed berries or fresh blueberries or strawberries

1/4 cup of raw nuts or seeds, such as almonds, flaxseed, sunflower seeds etc.

1 or 2 cups unpasteurized coconut water

If you’re interested in improving not only what you eat, but also how you look, physical exercise is a must. Consider joining the Downtown Athletic Club in Amarillo. We have state-of-the-art fitness equipment, a variety of group fitness classes and personal trainers on staff.

Most people spend a good percentage of their waking hours at their place of employment. In fact, you may spend more of your time at work than at home. So, it makes sense that the environment you work in has a direct effect on your health and wellness.

What Is A Healthy Workplace?

Today, more and more businesses are recognizing the value of a healthy workplace. Health insurance costs are higher than ever before, and every year productivity loss due to illness and injury costs corporations millions of dollars.

A healthy workplace environment is one that values and encourages employees to make healthy choices, cares for its workers by providing ergonomic and safe working conditions, and offers support and education around health and wellness.

How Can I Encourage Health And Fitness On The Job?

There are many ways to accomplish this. For example, ditch the soda machine and offer juices instead. Exercise is a must for long-term health, and many companies offer free or discounted gym memberships to their employees. However, these are often not used. In order to really reap the benefits of corporate wellness programs, a health and fitness "culture" should be created.

A fun way to do this is to organize a fitness challenge at work. People love a challenge. Research has shown that people are more likely to stick with their fitness goals when they have somebody else to exercise and eat right with. Having a "workout buddy" is effective for two main reasons: One is accountability and the other is support. Besides, working out is better with friends.

So how can this translate into the workplace? A gym membership does no good if you aren't getting to the gym. This is where a group fitness challenge can come in. There are plenty of different ways this can be done. A fun, easy way to get everyone motivated is to divide the participants into two teams. Set a time period for the challenge. Thirty days is good. Each participant will need to log in their exercise hours. Time at the gym, walking, and jogging can all count. At the end of the challenge, the team with the most collective hours of exercise will win a prize.

This is a great way to ensure that participants get plenty of encouragement from their teammates and provide accountability. A friendly competition is often just the push needed to get people out of their chairs and get active. There can be plenty of variations on the challenge, this was just an example. Perhaps training for a 5K, or, if there are enough interested participants, you could do a weight loss challenge.

How Can I Start A Fitness Challenge At Work?

If you’re interested in creating a fitness challenge, or finding other ways to incorporate health and fitness on the job, contact the Downtown Athletic Club. This Amarillo gym has a wide variety of programs, including nutrition counseling and group fitness activities, that can help your business get started.

What is a healthy work environment? Any business, whether it be a large corporation, or a small to mid-size business, should give this some thought. A business with healthy, happy employees is a more successful business. No matter how good your product or service is, employees who are unhealthy and unhappy make a direct impact on your bottom line. This happens as a result of excessive sick days and overall lower morale, which results in lowered productivity.

How can the workplace be healthy?

There are several ways to encourage healthy habits in employees and create an environment within the workplace that promotes wellness. Some of these include:

• Ergonomic work stations
  
• Replacing traditional vending machine snacks and sodas with healthy foods
  
• Implementing programs to increase awareness around health and fitness
  
• Company sponsored gym memberships
  
  

Office settings, in particular, are at risk of productivity loss due to illness. A combination of factors are at play. Due to close quarters, viruses tend to run rampant. Sitting at a desk for hours at a time has been proven to be detrimental on a number of levels. Poor posture, poor circulation, strain on the back and hips, all of these increase the chances of poor employee health.

Employees should be encouraged to take frequent walking and stretching breaks. Breaking up periods of sitting with stretching and walking improves circulation and also gives the eyes a much needed screen break. Although these breaks would seem to take away from work time, they actually increase alertness and mood, which in turn increases productivity.

How does a healthier lifestyle improve work performance?

Exercise is one of the best ways to improve overall health. It boosts the immune system, increases strength and flexibility, which reduces the risk of injury. Regular exercise also improves mood and promotes a sense of well-being. Of course, maintaining a healthy weight and improving cardiovascular health are also huge benefits. It makes sense, then, that employees who engage in regular physical activity are less likely to call in sick, and more likely to arrive at work feeling happy, energetic and productive.

Employer gym membership programs can range from full employer compensation to a reduced rate where the employee pays the partial cost of the membership. The return on investment for employers is significant. Combined with other wellness programs such as healthy snacks, education and incentives, increased employee health is a huge payoff.

How can employers make fitness fun?

Incentives can include a yearly "bonus prize" for employees who make the biggest strides in health and fitness. Incorporating some friendly competition can be a fun way to encourage fitness. Encourage employees to form lunchtime walking groups and maybe organize some team sports like a company softball team.

Where can I get employee gym memberships in Amarillo?

If you are interested in a company sponsored gym membership or employee wellness program, the Downtown Athletic Club can come to your business for health discussions, group training and more. These "Lunch and Learns" can increase employee health awareness and be a fun way to introduce the idea of workplace fitness. Make adopting healthy habits easy and fun, and your employees will be much more likely to participate. Contact the Downtown Athletic Club today to learn more about how you can get your office healthier and happier.