Healthy Options Tailgating

Healthy Options For Tailgating

Stay Healthy With Healthy Tailgating This Season!

Fall is upon us and with it comes the excitement of football season, fall foods and more. For many of us, the upcoming weekends will be filled with sports, barbeques and all day tailgates. These events are fun, but can come with an abundance of tempting snacks, burgers and hot dogs galore and rich desserts…not exactly the recipe for success in the healthy eating and weight loss categories.

To help you out through the football season – we have some tailgating tips so you don’t let all your hard work during the week go out the window.

THINK HEALTHY GRILLING

Barbeque basics don’t have to be loaded up with sauce or be fat heavy; there are a lot of ways to add nutritional value:

  • Lean meat patties – 93% lean or more with options like ground turkey or grass fed beef.
  • Opt for healthy burger toppings like avocado, tomato, and lettuce.
  • Leave the cheese!
  • Try sliders instead of full-size burgers – buy mini buns or whole-wheat rolls and fill them with mini meat patties, small steaks, or barbecued chicken.
  • Grill up some chicken kabobs but include some zucchini squash, peppers, and onions on each skewer.
BRING YOUR OWN SNACKS TO SHARE

    You don’t have to be a great cook to whip up healthy party appetizers for tailgates or back-yard get-togethers. Here are some simple tricks to lighten up traditional party foods:

  • Use fat-free Greek yogurt in recipes that call for mayonnaise or sour cream.
  • Use low-fat milk or cheese in recipes that call for full-fat versions.
  • Bake foods like chicken wings or sweet potato fries instead of frying them.
  • Serve salsa with sliced veggies instead of a creamy dip.
PLAN AHEAD

The best way to make good food choices during the tailgate season is to be prepared – don’t go into any party or game super hungry. Be sure to eat a snack or meal an hour or two before the get-together to ward off initial cravings. Here are some other strategies to help you make healthy food choices:

  • Keep your hands full with water. You’ll stay hydrated, and you can limit your eating to small nibbles.
  • If you know you’re an out-of-control grazer, instead of eating constantly throughout the party, allow yourself to fill a small plate and then position yourself away from the food to reduce temptation.
  • Avoid dips and spreads that might be hiding high-fat ingredients. Go for foods you can recognize so you can estimate reasonable portion sizes.
  • Fruit and veggies are always a great choice, but other good options include small slices of protein-packed cheese, turkey or ham from a deli tray; a small bowl of chili (skip the cheese and sour cream); a couple of grilled chicken wings (go easy on any sauce) or salsa used as a veggie dip.
  • Limit alcohol to save on calories and prevent lowered inhibitions from leading to less-than-optimal food choices.

Football season doesn’t have to be the off-season for your healthy diet. There are many ways you can put a healthy spin on your tailgate or watch party.

If you’re not a member of our gym yet, you can try us out for free! We would love to give you more information, like Healthy Tailgating!

You can download a copy of this article, Healthy Options For Tailgating here .

microbes

Microbes Immune System

The cold and flu season is upon us! There are some people that never seem to get though. Or when everyone was exposed to the same virus, why do only some people get sick?

It has a lot to do with your immune system and its strength. The health of your digestive system impacts the strength of your immune system.

It is your immune system that protects you when you come in contact with a virus or bacteria. Your body can work to keep the cold away when you have a stronger immune system. When your immune system is not at it best, that is when the virus can make its way in.

MICROBES

Microbes are live organisms that are in your digestive system. Your overall health is affected by these microbes.

These microbes can be good and help to fight out disease. When your body is introduced to a treat, the good microbes begin to protect you from the treat. Having a lack of these microbes in your digestive system can cause you to end up sick. This can not only make a difference for the flu and colds, but also it will increase chances of Crohn’s, colitis, and rheumatoid arthritis.

Your body is doing well when you have many good microbes in your digestive system. Unfortunately, these microbes can be exhausted. In fact, antibiotics, when taken, can remove both the good and bad bacteria. Antibiotics cannot single out the bad bacteria only.

This is not the only way we can lose our good bacteria. Other such ways are chemicals in your tap water, and foods that have pesticide residue on them.

When the good bacteria in your digestive system is rundown, it is opportune time for bad bacteria to grow. Some examples of bad bacteria are fungi, yeast, and other bacteria that can cause diseases. When there is more bad bacteria than good your immune system can be more easily over run.

PROBIOTICS

Luckily, it is quite easy to tip your digestive track back in your favor! You can take probiotics. You can consume probiotics easily through your diet. The probiotics will remain in your digestive system and will help fight off colds, as well as getting rid of bad bacteria.

You can take probiotics through pills, or simply by adding yogurt to your diet. It is important that the yogurt you choose says it contains active cultures. The active cultures are the microbes you need.

Here at GO: fitness, we would love to help you with your diet, as well as getting fit. Try us out for 10 days!

You can download a copy of the article here, go-fitness-italian-village-how-to-help-your-body-through-flu-season.
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Prevent Dementia

Prevent Dementia

CAN YOU PREVENT DEMENTIA?

Alzheimer’s disease has become a major concern for Americans; some even fear it more than death.

Many people believe it is far worse than dying.

The good news is, there are steps you can take for Alzheimer’s Prevention

ALZHEIMER’S DISEASE

This disease first came about in 1906. It was named after Alois Alzheimer. The disease impacts the brains ability by causing degeneration of brain cells until the cells die. Alzheimer’s cannot be cured, and causes death. Forgetfulness is one of the first symptoms to appear, and it grows from there. As the disease takes more control, long-term memory loss becomes more prevalent. Other symptoms involve mood swings, irritability, and inability to understand languages.

IS IT COMMON?

5.4 million American’s have this disease. The projections for 2050 are that 1 in 8 people will have it. Three times the amount of money is spent on treatments for Alzheimer’s than other disease treatments.

IS IT INEVITABLE?

No! You can reduce your chances of developing this detrimental disease. People believe that it has become a normal part of aging due to the amount of people that now have it. Alzheimer’s disease is just that, a disease. You do not have to be that 1 in 8 to contract it.
Even though it is so prevalent in America, Alzheimer’s is rare in some locations – even with people 90 and older! In some other cultures, their elderly population remains free of the disease.

Here are some ways that can help you reduce chances of getting Alzheimer’s.

EXERCISE

John Robbins’s book, Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples, cites multiple studies of how exercise can positively impact the brain’s ability to function. The studies conclude this is also effective for the elderly.

The Archives of Neurology (March 2001) contains a study in which shows the more active people are, they are half as likely to end up with Alzheimer’s. The study also concludes that the same active people have lower chances of developing any brain impairments at all.

There was yet another study with mice. The mice were bred to have plaque in their brains that is associated with Alzheimer’s. For the experiment they let some of the mice exercise, while the others were not. In the study, the mice exercising had 50-80% less plaque! The effect of the exercise on the mice was that they create the enzyme that reduces plaque.

DIET

Diet is another way you can help reduce your chances. A diet full of plant based foods such as:

  • fresh vegetables
  • fresh fruit
  • whole grains
  • nuts
  • seeds
  • legumes

Scientists believe these types of food offer a protection through the anti-oxidants they offer. The damage to the brain that brings about dementia is from free radicals. Anti-oxidants defuse these free radicals.

There are more benefits to a healthy diet, of course. High blood pressure, diabetes, high cholesterol, obesity, and arteriosclerosis are just some of the health problems that a healthy diet can help reduce.

In Robbins book, he covers another study that found if you are obese during your middle ages, your chances double of having Alzheimer’s when you are older, compared to those people that had kept a normal weight. If the additional weight causes the person to have high cholesterol and high blood pressure, the odds of having Alzheimer’s at an older age raised up to 6 times higher.

ACT NOW

Alzheimer’s disease does not have a cure. When a person begins displaying symptoms, there is nothing that can be done. Start working now to help protect your brain from this disease. The benefits will far outlast any tasty treat you might be currently thinking about! So go, get a workout in today and start planning that new healthy diet for a better future.

If you want some help, we are always here! You can head over to our special site http://www.getthisfatoffme.com and get our special report about how treadmills do not work, and what you can do differently in the gym.

You can download our article, How To Prevent Alzheimer’s Disease here.
1http://www.mayoclinic.com/health/alzheimers/MY00002

GO Fitness Italian Village Short North Downtown Columbus Ohio Gym Refined Sugar

Health Effects of Refined Sugar

REFINED SUGAR AND HOW IT EFFECTS YOUR HEALTH

Can you survive longer on….a diet of water and refined sugar or a diet of just water?

What we are about to tell you, might shock you. That’s right, you can survive longer on water only. It may sound unbelievable, but history has shown it is true. Five sailors that were ship wrecked in 1793 found out the hard way.

With a ship full of sugar, the five sailors had access to water and sugar. They were rescued in 9 days, but were already in horrible conditions due to starvation.

Francois Magendie, a French physiologist, found the condition the sailors were in interesting. He held an experiment with canines; in which he fed them a diet of sugar. The canines did not survive. The results of the experiment were that when a steady diet is of refined sugar, is more harmful than not eating at all.

Is it possible that sugar is more detrimental then nothing at all? Yes! Refined sugar is an anti-nutrient.

When sugar cane is harvested, it is put through a refining process before it is used. The refining process removes all of the fiber, enzymes, minerals, and vitamins. The final product is void of nutrients.

In order to metabolize sugar, the body requires those nutrients that were removed when it was refined. They are then taken from your body when you consume refined sugar. So when you are enjoying a sweet snack, the sugar is removing important nutrients from you.

WHAT ELSE DOES SUGAR DO???
  • Produces a false sense of hunger because of the quick rise and fall of your blood sugar levels. This can cause you to eat more than necessary.
  • Stimulates aging, when insulin levels are always high due to consuming large amounts of sugar causing advanced glycatiom end products.
  • Deteriorates bones and teeth, by drawing calcium from your body. This can cause osteoporosis and make your teeth more susceptible to cavities.
  • When your liver runs out of room to store sugar, your body stores it as fat. This fat is deposited all over your body, including your thighs, hips, and belly.
  • Sugar can even affect brain functions, due to the lack of B-vitamin production.

That is not all sugar does to your body, when excess sugar is consumed it can cause: constipation, hormonal imbalances, depressed immune system, increased emotional instability, varicose veins, and higher chances of cancer and degenerative diseases!

How much sugar do you consume a day? The average person has 46 teaspoons every single day. That is just about 175 pounds every year.

Sugar is in just about everything you eat, just look at any label the next time you eat something. The sugar industry is very big and has found a way to put sugar in most foods. It is in spaghetti sauce, oatmeal, peanut butter, crackers, ketchup, and even healthier options!

SO WHAT CAN YOU DO?

You have a choice; you can decide what you eat and what you don’t. After reading this, you may think about sugar differently.

Everything else you consume has a caloric intake and is in some way nutritional, this is not the case with sugar. Sugar is only addicting and offers many health risks.

Be smart about your sugar intake, and you will enjoy the great benefits of a low sugar diet. To help get a jump on things, go ahead and contact us for an assessment! We will get you started on a healthy workout plan to go along with that new diet.

You can download a copy of this article Refined Sugar, The Anti-nutrient here.

Go Fitness IV Fitness Mistakes

Are You Making These Common Fitness Mistakes?

COMMON FITNESS MISTAKES

You may not notice it, but there are fitness mistakes happening all around you at the gym! These mistakes can be wasting time, putting people in danger, and sometimes are just not smart! Without knowing, you may have even made a mistake or two.

Here are GO: Fitness, we want to help you move past these common gym mistakes and get right onto the fast track of results. Here are five common fitness mistakes we see, and the solutions you need to steer clear of danger and get fit safely.

WRONG WEIGHTS

When working out, you want to challenge your muscles. Completing all your repetitions too easily means your weight is on the light side. When the weight you are using is too heavy, you will not be able to complete the full range of motion and you will need to cheat on form.

When you use the correct weights you will feel taxed the last couple of repetitions. You should be able to complete them with correct form.

ROUTINE

It is not uncommon to see people at the gym doing the same thing every time. You might even be stuck in a rut yourself.

Exercise routines need to be changed up. If you do them for too long, they will not be as effective. If you are not sure when to change up your routine, do it at least every 4 weeks.

WARM UP

Warming up is NOT a waste of time! Don’t make this common mistake of jumping straight into your workout. When you warm up properly, you will be able to exercise at a higher intensity.

The reason you warm up is to raise the temperature of your muscles. A good warm up should last in between 5 and 10 minutes.

FORM

Unfortunately bad form is everywhere! Bad form usually comes from people who are not paying attention or when they are trying to use a weight that is too heavy for them. Injury almost always occurs when using bad form.

It is important to make an effort and learn proper form. You will avoid injury and get a better workout when you do.

WORKING OUT BY YOURSELF

Having someone workout with you will challenge you more, hold you more accountable, and get you better results. It makes sense that by having someone there with you, you will push yourself harder.

The absolute best way to workout is with one of our personal coaches, of course! They will help you remain injury free, all while helping you get the most out of your time at the gym. At GO: Fitness, we want everyone to see results and keep clear of these gym mistakes.

Call or email today and we will get your first workout scheduled!

Please download a copy of our article, GO: Fitness IV Common Fitness Mistakes for reference.

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