Image Menu - Primary
Blogs
Great Dinner Recipe
Submitted by gateway-fitness on Sun, 06/26/2011 - 22:35
Sometimes we like to research online to find healthy, tasty recipes. If you fall into the category of eating out too often for dinner, we found a great 30 minute recipe from Eating Well. At only 302 calories, this meal has fiber, protein and other nutrients.
INGREDIENTS:
6 ounces 90%-lean ground beef
1/3 cup finely diced red bell pepper
1/3 cup chopped scallions
2 tablespoons plain dry breadcrumbs
2 tablespoons hoisin sauce, divided (see Note)
1 tablespoon minced fresh ginger
1 1/2 teaspoons canola oil, divided
8 cups trimmed watercress, (2 bunches or one 4-ounce bag)
1/4 cup Shao Hsing rice wine, or dry sherry (see Note)
PREPARATION:
Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.
Gently mix beef, bell pepper, scallions, breadcrumbs, 1 tablespoon hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 2 oblong patties and place on the prepared broiler-pan rack. Brush the tops of the patties with 1/2 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.
Meanwhile, heat the remaining 1 teaspoon oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress between 2 plates. Return the pan to medium-high heat. Add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce. Cook, stirring, until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.
Lots of Salt = Hypertension and More
Submitted by gateway-fitness on Sun, 06/19/2011 - 19:31
Some people believe that if they have normal blood pressure, they shouldn't be concerned with salt. Well, that's not the case. Even though most salt does not affect blood pressure levels in many people, there is still reasons to watch your salt intake.
One reason is that sodium, a component of salt, has been linked to an increased risk of hypertension and hypertension can lead to heart attacks and strokes. Other research studies show that increased sodium may also increase the risk of cardiovascular problems independent of its effect on blood pressure, according to UCLA's School of Public Health.
Other risks include:
- Increased risk of bone loss and fractures;
- Increased risk of kidney dysfunction and failure;
- Increased risk of certain cancers, including stomach, colon and rectum cancers;
- Salty foods can also affect the lining of your stomach.
You gain your health back when you cut back on your salt intake (sodium). You'll decrease the risk of hypertension and other potentially life-threatening diseases.
The U.S. Dietary Guidelines recommend 1, 500 milligrams of sodium a say if you are over 50; of African-American/black decent; or have diabetes,, chronic kidney disease or have hypertension. So go easy on processed and packaged food as well as restaurant food.
~ Gateway Fitness Training Team
The Heart Healthy
Submitted by gateway-fitness on Thu, 06/02/2011 - 20:42
The Mayo Clinic offers a great outline for a heart healthy diet. Here's some info from The American Heart Association on how much fat and cholesterol to include in a heart-healthy diet along with the best foods to include and those to avoid:
1. Limit unhealthy fats and cholesterol
Type of fat
Saturated fat - Less than 7 percent of your total daily calories
Trans fat - Less than 1 percent of your total daily calories
Cholesterol- Less than 300 milligrams a day for healthy adults;
Less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
2. Choose low-fat protein sources
Proteins to choose:
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish, such as salmon
Skinless poultry
Legumes
Soybeans and soy products, for example, soy burgers and tofu
Lean ground meats
Proteins to avoid:
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Frankfurters, hot dogs and sausages
Bacon
Fried or breaded meats
3. Eat more vegetables and fruits
Fruits and vegetables to choose:
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Fruits and vegetables to avoid:
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
4. Select whole grains
Grain products to choose:
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
Ground flaxseed
Grain products to avoid:
White, refined flour
White bread
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Top 5 Brain Foods
Submitted by gateway-fitness on Wed, 05/25/2011 - 14:38
Top 5 brain foods that can increase your memory, concentration and attention span...and even help you shed a few pounds!
Gateway Fitness Training Team's Fitness Tips!
Submitted by gateway-fitness on Sat, 05/21/2011 - 22:40
TRAINER: Robin
FITNESS TIP: "Kickboxing is an exciting and fun exercise. The boxing, martial arts and cardio moves provide excellent benefits that will improve your endurance and strength."
TRAINER: Angie
FITNESS TIP: "Using a stability ball will improve your overall core strength. Add weights when balancing on the ball and you'll lower your risk of acute injury and weak muscles."
TRAINER: Michelle
FITNESS TIP: "Warming up before any exercise will improve your overall exercise; reduce muscle stiffness; and allow your muscles more flexibility."
Are You A Pet Exerciser?
Submitted by gateway-fitness on Sat, 05/14/2011 - 21:10
If you like to work out with your pet, chances are, you've had to remind yourself of some important safety tips before hitting the road. We've decided to share a few of our own:
1. Middle Georgia is not a pedestrian town. So you have to be careful when you're out walking/running. Walk against the flow of traffic.
2. We all know about the humidity factor. We're in May and we've already seen temps in the mid 90's. Bring water for yourself and also bring some for your pet. They can easily dehydrate as well.
3. Be visible. Wear bright colored clothing and put reflector bands on you and your pet.
4. If you come into contact with another dog, remain calm. Screaming or running will only aggravate the situation. Slowly walk away and keep your own pet close to your side.
5. Take things slow. If this is the first time you've walked with your pet, you'll need to build up his/her exercise routine.
The best tip of all is to enjoy yourself. Macon, Warner Robins and surrounding counties are beautiful at this time of the year. There's trails, parks, and sidewalks in many communities, where you can run, walk and play with your pet.
Stay fit, Stay active and get your pet on board, too!
~ Gateway Fitness Training Team
Top 5 Fitness Apps
Submitted by gateway-fitness on Sat, 05/07/2011 - 21:29
Ahh! The world of technology. Getting fit has never been as easy as it is currently - technology-wise. We've got apps. We've got podcasts. We've got MP3 players, ipods, advanced footwear - you name it, we've got it in the market place. And if we can't find it, here in Macon, Georgia, then we can go online and look it up on google.
Here's a few of our absolute favorite apps:
1. Runkeeper. In our opinion, we LOVE this app. You can choose any activity and the GPS-enabled software will calculate distance and calories burned. The great thing about RK is that the data can be sent directly to www.runkeeper.com where you can set up a profile and log BOTH your fitness and nutritional logs.
2. ifitness is a great app for exercises that are not cardio specific. It has a variety of exercises from free weights to machines. And what's great is that you can customize your workouts and mix and match. The app also includes videos and pictures that will show you the correct form, etc. (got questions? Angie, Michelle, or Robin can help you out with proper form and addressing safety issues).
3. SportyPal is awesome. It's FREE and designed for iphones, androids, windows mobile and more. Whatever fitness routine you plan to do, the app will measure distance, calories burned, speed and much more.
4. M-Train. Ok, this app is kind of weird, but we like. It's built off a system called P.A.S.E (Power, Agility. Strength, Endurance). It's specifically designed for iphones, ipads and all apple products, but the workouts are fun, challenging and unique. You can even customize your own workouts.
5. imapmyfitness is similar to Runkeeper. It uses GPS to track your distance and will show you speed, elevation and much more. The information is then sent online. You can even manually enter in other workouts you do, which will also send it to the website.
What apps have worked for you lately?
Give us your feedback!
~ Gateway Fitness Training Team~
Cooking Light's AWESOME Salad
Submitted by gateway-fitness on Thu, 04/28/2011 - 22:38
We dig up hundreds of recipes to find tasty, healthy meals that aren't complicated to muster up. Enjoy making this chicken salad with the right ingredients!
339 calories per cup
1.9g saturated fat
525mg sodium
Perfectly poached chicken
Dressed in light mayo and fat-free Greek yogurt
Smoked-almond satisfaction
Ingredients
2 pounds skinless, boneless chicken breast halves
1/2 cup light mayonnaise
1/2 cup plain fat-free Greek yogurt
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/3 cup chopped celery
1/3 cup sweetened dried cranberries
7 tablespoons (about 2 ounces) coarsely chopped smoked almonds
6 cups mixed salad greens
Preparation
1. Fill a Dutch oven two-thirds full of water; bring to a boil.
2. Wrap each chicken breast half completely and tightly in heavy-duty plastic wrap. Add the chicken to boiling water. Cover and simmer for 20 minutes or until a thermometer registers 165°. Remove from pan, and let stand for 5 minutes. Unwrap chicken and shred; refrigerate for 30 minutes or until cold.
3. Combine mayonnaise and the next 7 ingredients (through black pepper) in a large bowl, stirring with a whisk until combined. Add chicken, 1/3 cup celery, cranberries, and almonds; toss well to coat.
Cover and refrigerate for 1 hour.
Serve over salad greens.
Sidney Fry, MS, RD, for 'Cooking Light'
Want to lose weight? Ditch deprivation diets!
Submitted by gateway-fitness on Thu, 04/14/2011 - 21:22
In today's society, from New York to Macon, Georgia, we are constantly bombarded with diet advice. Everyone has their own idea about what to eat to shed pounds and how to do it. We looked at ways you could lose inches from your body without following rigid rules and depriving yourself.
Here's 5 tips on how to lose weight without going on a deprivation diet:
1. Buy smaller plates. Author of "Mindless Eating: Why We Eat More Than We Think," Brain Wansink conducted experiments that showed we eat 22 percent more when we selected larger plates, than smaller plates.
2. Eat produce first. Filling up on nutritious fruits and vegetables helps cut down on the need to consume unnecessary fatty and salty foods.
3. Eat slowly. We're all way to busy to take time to eat. slowly. It generally takes your brain about 20 minutes to register that it's full. Take your time when you sit down to eat.
4. Stop eating BEFORE you get full. This sounds like a no-brainer, but you'd be shocked at how many people eat to just, well, eat! Lose weight by simply stopping when you're satisfied.
5. Move. Start with 5 minutes. Everyone has 5 or 10 minutes to move somehow. The key is to start slowly and build over time.
Gateway Fitness Training Team
Read about these amazing success stories. These people made a decision to change their lives by utilizing Gateway Fitness Studio services. Let us help you become one of these success stories!
Our one-on-one approach allows us to design integrated, challenging fitness programs that address your specific goals. Gateway believes in providing clients with training that is fun, highly energetic and dynamic, but most importantly, effective!
Take the step to enter Gateway Fitness Studio to improve your Health and Fitness goals at the only Personal Training Studio in the Downtown Macon, Georgia area.
In our state of the art facility, you will experience an educated and experienced staff that is dedicated to the highest level of customer service. Personal attention is given to each client throughout the workout to assure proper form, breathing and speed. Your experience will be unlike anything you’ve ever tried before!
