Tips by Terri Turner, IFBB Figure Pro, Nutritionist and Trainer

www.territurnerfitness.com

The Benefits of Exercising During Pregnancy

Phil Pelanne - Thursday, April 04, 2013

Pregnancy is a wonderful time in a woman's life, but all good things come with a few drawbacks; fatigue, nausea, back pain, constipation, heart burn, insomnia & the inevitable weight gain to name a few.  The good thing is, an effective, safe & doctor approved exercise program combined with a nutritious diet can help combat these pregnancy symptoms! Here are a few benefits I have found from exercising during the past 32 weeks of my first pregnancy...

#1 Fight pregnancy fatigue. Just a little of blood flow really helps improve those lowered first & third trimester low energy levels! Even if its just a going for a simple walk everyday- get moving somehow and you will feel so much better! My personal exercise routine consist of two days of prenatal vinyasa yoga and weight train 4 days with 20-30 minutes low impact cardio. If I'm exhausted one day, ill just go for a short walk. This is an important time to listen to your body & take naps as needed :)

#2 Improve your sleep. Between frequent bathroom trips, pregnancy worries and just being uncomfortable, sleep can become quite difficult! However exercising consistently earlier in the day can improve sleep.

#3 Prevent constipation. Even a brisk 30 minute walk can help keep this issue away! Also adding more fiber can help- shoot for 25-35 grams daily from fruits, vegetables & whole grains.

#4 Improve your mood. Exercise triggers your brain to release endorphins, aka "happy feelings". This can come in handy to help with all those annoying pregnancy worries!

#5 Prevent gestational diabetes. The American Diabetic Association recommends exercise to help prevent gestational diabetes- especially if your at risk.

#6 Improve your babies health. Babies who are born to moms who exercise have healthier birth weights, are better able to deal with the stress of labor and delivery and recover from birth more quickly.

#7 Improve labor (supposedly) ...ill let you know how this one goes in 8 about weeks ;). While exercising during pregnancy can't guarantee a easier childbirth, moms who exercise during pregnancy tend to have shorter labors and less likely to need medical intervention during labor.

#8 Speed your postpartum recovery. If your fit during pregnancy, you will be fit after delivery! Your activity during pregnancy will definitely affect how quickly you recover after childbirth and how soon you fit back into your skinny jeans!

Also, don't forget to eat a healthy balanced diet to nourish momma and baby! Include lots of leafy greens, colorful fruits, lean proteins and grains! Visit my site and contact me if you have any questions! www.territurnerfitness.com

Helpful Tips for a Happy & Healthy Holiday Season & A Gluten Free Dessert Recipe

Phil Pelanne - Tuesday, November 20, 2012

Happy Thanksgiving everyone! I can’t believe the holidays are already here! This season will be a great time for celebrating with friends and family over food and drinks. But with just a little preparation, you can keep off the extra holiday pounds and still enjoy all that the season has to offer.

If you are cooking this holiday season you can reduce fat and calories without sacrificing taste by swapping out a few ingredients in your favorite recipes.

*Using two egg whites in place of one egg can reduce the cholesterol without changing the taste.
*Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and cut back on added butter or cream.
*Substitute applesauce for oil, margarine or butter in muffins and breads.
*For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.
*Use sliced almonds as a crunchy topping in place of fried onion rings.
Choose reduced-fat or low-fat cheeses for salads and casseroles.

Also, load up on all the yummy and healthy foods of the season such as sweet potatoes, winter squash, broccoli, cranberries, fresh green beans and carrots. And remember…MODERATION is key! Some additional tips include…

Balance Your Meals
Don’t fill up your plate with only the calorie dense foods. Instead, have a little of everything, but be sure to include lots of fruit and vegetables. That way, you’ll still be able to enjoy your favorite holiday foods while still eating healthy.

Avoid the sugary foods
Remember that sugar has a way of making you crave even more sugar. First fill up your plate with some turkey and veggies.  If you do have a craving for something sweet, try to satisfy it with a piece of fruit or a bit of dark chocolate, or take half a serving of that piece of pie (or share a piece) that you just can’t resist.

Stock Up on Healthy Snacks
Planning ahead is the best way to choose healthy foods. When you go shopping, be sure to pick up some healthy snacking items. Keep plenty of fruits and vegetables on hand, such as carrots, celery, and apples; these can make a quick and easy snack in times when you feel tempted.

Moderate Alcohol Intake
Remember that your glass of wine or bottle of beer contains calories — and plenty of them. A 12-ounce bottle of beer has around 150 calories, and four ounces of wine carries approximately 100 calories. Try and manage the amount of alcohol you consume over the holidays, and be careful not to overindulge. There are a variety of lower-calorie beers and wines available that can help you manage your liquid caloric intake. Moderate alcohol consumption is defined as up to one drink per day for women and up to two drinks for men.
On a side note…keep in mind, even a single drink will affect your reflexes for several hours. If you plan to drink, keep your holidays safe for everyone by designating a driver who won’t be drinking.

Be Assertive
Don’t feel you must say yes to everyone that offers you something to eat or drink. If you are not hungry, then just say so. Don’t let yourself be pressured into eating something that you really don’t want.

Eat Before You Go to Parties
Never go to a party or event feeling hungry. If you arrive to a party feeling really hungry because you have been “saving up” your calories all day, you risk being so hungry by the time you get there that you lose control over how much you eat. Instead, eat well throughout the day. Have small healthy snacks like a handful of almonds, fruit or some rice cakes and peanut butter. And be sure to drink LOTS of water.

Don’t forget to exercise!
In addition to making healthier food choices, it’s important to not be lazy during the holiday season. Extra exercise will help you burn off stress accompanied by the holidays and also keep your waistline in check.

Heres one of my favorite Vegan, Gluten, Dairy, Yeast, Corn & Nut Free recipes I plan on making this Thanksgiving...

Gluten Free Apple Crisp

Ingredients

Filling:
6 cups diced apples (I like a mix of Granny Smith & Macintosh)
⅓ cup coconut, maple or palm sugar
3 tablespoon fine ground brown or white rice flour
1 tablespoon maple syrup (the secret ingredient)
juice from ½ lemon

Topping:
⅓ cup palm sugar
¾ cup quinoa flakes
⅓ cup sorghum or fine grown brown or white rice flour
¼ cup coconut oil, room temperature
2 teaspoons ground cinnamon

Instructions
*Preheat oven to 350F. Oil a 9×13 dish or large casserole dish with a dab of coconut oil and set aside.
*Combine filling ingredients in a large bowl and toss to coat apples in the mixture. Make sure everything is well mixed before dropping into the prepared casserole dish.
*Place topping ingredients in a medium-sized bowl and mix with a hand mixer until well combined.
*Sprinkle topping over apples.
*Place in preheated oven for a total of 50 minutes, covering with a loose fitting glass lid or sheet of aluminum foil after 20 minutes to prevent the top from burning.
*Once complete, allow to sit with lid off for 20 minutes or so. Then top with a small scoop (remember, moderation!) of healthy low sugar ice cream or topping of choice!

Enjoy & have a healthy & happy holiday season!!!

October is Non-GMO Month!

Gregg Carroll - Thursday, October 25, 2012

So,  What are GMOs and how do we avoid them?

The term GM foods or GMOs (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content. GMOs are NOT considered safe for consumption.

To avoid GMOs, look for the Non-GMO Project Verified seal and the USDA Organic seal on the label.  Also, make sure to avoid the 9 genetically modified foods currently on the market.  These include corn, canola, cottonseed, soybeans, sugar beets, alfalfa, papaya (from Hawaii only), and some zucchini and yellow squash.

What are the perks of buying non-GMO foods?

First of all, you know you will be eating clean and unadulterated food! You will also protect the environment.  GM seeds can contaminate organic and non-GMC crops, and once released into the wild, they can’t be recalled. Furthermore, the majorities of GM foods are modified to be herbicide resistant and are sprayed with higher amounts of herbicides that pollute water and harm plants and wild life.  You will also be protecting your health!  Animal studies indicate that there may be health risks for consuming GM foods, including immune system and gastrointestinal problems.  In humans, the rates of a number of conditions- including allergies and inflammatory bowel disease- have risen with the introduction of GM foods.

This month, look out for non-GMO featured products and specials at natural food stores! Non-GMO Month was created by the Non-GMO Project in 2010 as a platform for raising awareness on the GMO issue.  Last year, nearly 1,000 natural food stores throughout the United States and Canada took part.  For additional information, check out nongmomonth.org.

Have a Happy & Healthy October! 

Control Inflammation with Better Food Choices

Megan Clontz - Monday, October 08, 2012

Anti-Inflammatory Diet & Recipe!

Chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease.  Several causes of inflammation are due to a poor diet and sedentary lifestyle.  Keeping your diet low in sugar reduces inflammation by keeping blood-sugar levels in check.  To avoid inflammation, cut out all processed and refined foods such as white flour found in pastries, cookies, white pasta and breads.  Cut out excessive sugar from sodas, candy and all artificial sweeteners. Eliminate fast foods, saturated fats and trans fats.

To keep away from inflammation, choose a variety of fresh and wholesome foods.  Eat foods from all parts of the color spectrum, especially berries, orange and yellow fruits and vegetables, and dark leafy greens such as kale, spinach, and collard greens.  Whole fruits, berries and vegetables are all rich in vitamins, minerals, fiber, antioxidants and photochemicals.  Make sure you consume at least 5 servings of fresh fruits and vegetables daily.  Also include whole grains and healthy carbohydrates such brown rice, quinoa, oats, sweet potatoes and winter squashes.  Healthy fats such as omega-3 fatty acids are very important in reducing inflammation.  Some sources of omega-3 fatty acids include avocados, nuts, extra virgin olive oil, salmon, sardines, omega-3 fortified eggs, hemp seeds and flax seeds.  Also, flavor your food with hot spices such as curry, ginger, garlic, and chili pepper.

Lastly…Start a good fitness training program! Exercise is one of the best anti-inflammation activities you could possibly do.

 To reduce inflammation, remember these following tips…

-Include a variety of fresh foods into your diet

-Cut out all fast food & processed foods

-Eat plenty of fruits & vegetables

-Eat more fish & less fatty meat

-Fill half your plate with dark green and brightly colored vegetables at each meal

-Snack on whole fruits, nuts, seeds, and fresh vegetables instead of baked goods and candy

-Choose baked or grilled meat instead of fried

-Include regular exercise

….Try this delish gluten free & anti-inflammatory recipe!

Quinoa & Avocado Salad

Serves 4

Ingredients:

  • 1 cup quinoa
  • 2 diced avocados
  • A few dried tomatoes
  • 2 fresh basil leaves
  • 1 green onion

Dressing:

  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 1 minced garlic clove
  • 1/2 tsp sea salt
  • A dash of cayenne
  • Serve on top a bed of organic spinach then top with a filet of fish such as wild caught Atlantic salmon or cod…ENJOY!

Directions:

  • Rinse quinoa in cold water and drain well.
  • In saucepan, bring 2 cups water and 1/2 tsp salt to boil. Add quinoa. Cover and reduce heat to low. Cook until water is absorbed (about 20 minutes or so).
  • In a bowl, mix together the ingredients in cooled quinoa. Toss with dressing & serve!

Need extra help with your new anti-inflammatory lifestyle? Contact me & we will get you started on a personalize diet with recipes & workouts! :)

Have a GREAT weekend!!!



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