Go Red for Women!: Top Five Red Foods to Eat for a Healthy Heart!

Go Red for Women!: Top Five Red Foods to Eat for a Healthy Heart!

It’s Heart Health Month, meaning this month is ablaze with the color red! The purpose of the American Heart Association’s Go Red for Women movement is to call attention to the fact that heart disease is the #1 killer of women (and men). Take care of your heart and tap into the heart-healthy power of eating red to garner the healing power of this fabulous group of nutrition powerhouse foods.

Red is the new green, at least as far as heart-healthy eating goes. The bright hue of red foods (and no, we don’t mean the Red Hots candy you ate as a kid) is a sure sign the food is packed with a lot of disease-fighting antioxidant plant chemicals. The specific phytochemicals include some names you may have heard before: lycopene, carotenoids and resveratrol.

Here is a list of the top five red foods you should be eating on a regular basis to keep your ticker strong:

Tomatoes: Tomatoes and cooked tomato products (such as tomato sauce and tomato paste) are high in the powerful antioxidant lycopene. Lycopene is a plant pigment responsible for the deep red color of tomatoes. Lycopene has numerous health benefits, most notably its ability to ward off prostate cancer in men.

When it comes to heart health, lycopene stops LDL or “bad” cholesterol from becoming oxidized by free radicals, hence preventing the formation of arterial plaque. Cooking tomatoes has been shown to increase the amount of lycopene that the body can absorb by breaking down plant cells that trap the substance, so eat that tomato sauce!

Try the Nutrition Together Shrimp Fra Diavolo lycopene-rich recipe. Serve with a dark leafy green salad and wash it down with a nice glass of pinot noir for a perfect heart-healthy dinner.

Red Bell Peppers: Who knew? One red bell pepper has three times the vitamin C as an orange! Red bell peppers are also packed with other antioxidants as well as fiber which functions to keep your intestines in good shape as well as lower your cholesterol. Try snacking on red pepper with a hummus dip—delicious and simple to make.

Beets: Reddish purple beets are chock full of plant chemicals called anthocyanins which give them such a deep red color. Anthocyanin pigments and the associated flavonoid polyphenols have demonstrated the ability to protect against a myriad of human diseases, and anthocyanins are also powerful antioxidants that can protect the heart. 

Apples: An apple a day truly does keep the doctor (cardiologist) away! Sometimes the best heart medicine is the kind you can get from your produce section. In this case, apples contain a large amount of pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to excrete the cholesterol. Apple peels are also packed with polyphenols -- antioxidants that prevent cellular damage from free radicals. So whatever you do, don’t toss the peel.

Red wine: Red wine is liquid heart medicine. Studies have shown that drinking one glass a day with a meal promotes clear, healthy arteries. Make sure to go red and not white when you choose your color of wine as red contains the powerful antioxidant resveratrol as well as flavonoids which partner together to ease arterial inflammation. Your best bet for maximum antioxidant power is to drink either pinot noir or cabernet sauvignon. Remember, one glass a day is all you need; any more could cause health problems. Don’t drink? Try a small glass of 100% Concord grape juice instead.

Do your heart a favor and "go red" this month by including these heart-healthy red foods into your daily diet. Add some of these foods to your day and with the support of Fitness Together you’ll surely be giving your heart the gift of health this month.

Client of the Month February - *ALL STAR* - Genaro Rionda

We have another FT ALL STAR to tell you about.  In April, Genaro Rionda will have been with us for 5 years.  During those 5 years, I've learned more about Genaro other than being a great client.  

For one, he has a wonderful family.  He's always sharing stories about his granddaughter (who gets to stop by on occasion).  His wife, Sybille, has stopped by a few times and has joined us for a race.  His daughter, Sasha, trained with us for a while, and her husband, John Scott, did some great professional photography for us.

Genaro is always giving us Spanish lessons and educates us on Mexican and Spanish heritage.  Seeking his wisdom, on more than one occasion I've consulted with Genaro.  He has a wonderful business acumen from his years in the business world, most notably as CEO of LAPTV (Latin American Pay Television).

All of his values and fortitude has extended how he behaves as a client.  Always steady with his approach to exercise, Genaro never wavered even though he has a had a major back and heart surgery.  He is a testimony that no matter how bad the health problem, you can bounce back. We greatly appreciate all his wonderful years of dedication and leading by example.

Here's what he has to say:

Why do you love Fitness Together?

Intimacy, Professionalism, motivation, human quality of trainers, clear directives,

reliability.

Tell us some of the results you have achieved:

Keep in decent shape, recovered from lumbar fusion and open heart surgeries,

keep weight under control, energy level, good humor?

Do you do PACK training?  Why do you like it?

I do not; I would do it with friends or relatives.

Why do you like one on one training?

Personalized routines and attention, privacy, conversation, concentration.

Tell us about any hobbies you may have:

Watching Sports, News and Movies. Music, Lecture, Mind Puzzles, Technology.

What city and state are you from?

Born and raised in Mexico City. In Atlanta since 1996, dual nationality (American and Mexican).

Tell us about your children and/or pets:

Gladys 44 (Living in Phoenix, AZ), Genaro Jr 42 (Mexico City), Sasha 35 (Atlanta)

Grandchildren: Allexsa 19, Shania 13, Emiliano 11, Santiago 9, Stella 4 and arriving around Easter 2013 Siena.

Who is your significant other?

Sybille born in Lucerne, Switzerland. Three nationalities: Swiss, Mexican and American.

What is your favorite exercise?

Shoulders and Abdominal.

What is your favorite healthy food?

Avocado, Pistachios and Nuts in general, Apples and all fruit, Green salads.

What is your favorite “bad” food?

Cheese, Good hamburgers, Pepperoni Pizza.

What is your profession?  How Long?

MBA since 1972, general executive management, Project management, Finances, Telecommunication, Motivating Teamwork, get results.

What is your favorite movie?

The Sting, Il Postino (Foreign movies in general.

How did you discover Fitness Together?

About 5 years ago through a flyer in the mail.

Recipe of the Month:February 2013 - Healthy (and sinfully satisfying) Dark Hot Chocolate

click on recipe to print

January Nutrition Tip of the Week 4: The Power of Popcorn

The Power of Popcorn    Who knew? Corn, the tiny kernel that most of the world calls maize, is a whole grain! Research shows that those people who snack on popcorn eat whopping 250 percent more whole grains and 22 percent more fiber compared to non-popcorn eaters. Just be sure to avoid the unhealthy popcorn additives: salt and butter-which ruin a perfectly heart-healthy food. By ALL means, seek non-GMO popcorn!   Additional reading:    Snacking on Popcorn Healthy?   In health, Your friendly staff at Fitness Together North Buckhead   FitnessTogether.com/NorthBuckhead

Ignite Your Inferno: 6 Tips on How Good Nutrition and Exercise Work Together to boost your burn

Health, fitness and weight management is all about balancing the number of calories you take in (eat) with the number of calories your burn (metabolize).  In general, fit people have higher metabolic rates. Just what is metabolism? Your metabolism is the process by which your body converts food into energy and then puts that energy to use. You need energy for rigorous activities like jogging or biking, but you also need those calories to fuel bodily processes such as breathing and keeping your heart beating. 

Scientifically speaking, there are four components that make up your total daily metabolic burn rate: 1) your resting metabolic rate (RMR or the number of calories your body burns at rest) 2) TEF or the thermic effect of metabolizing food 3) The amount of calories you burn when going about your daily activities and 4) physical activity which includes lifestyle activities as well as the planned exercise you partake in (aka PAL - physical activity level). Each of these areas can be tweaked to boost your total daily calorie burn rate. 

Here are 6 tips for staying lean and fit by igniting each of these metabolic areas in different ways:

Boost your calorie-burning furnace by strength-training. The only scientifically proven method of enhancing the number of calories your body burns at rest (RMR) is to change your body composition meaning adding more muscle mass. Muscle is more metabolically active than fat (one pound of muscle burns approximately 9 times the calories as a pound of fat) so by increasing muscle mass through intensive strength training, you can increase RMR to a small degree. Strength-building exercises also help maintain your bone density and balance, two important factors in healthy aging. 

Daily cardio adds to your burn. Here is where you have the greatest daily control over your total burn rate. When done properly (intensity at or greater than 75% target heart rate) cardio is the greatest calorie burner in the least amount of time. Combine a daily cardio expenditure of a few hundred calories with your strength training workout calorie burn and you have a one-two punch which will guarantee to fire up your metabolism.  

Power up your protein intake. Eating a small amount of lean protein at every meal is also an effective metabolism booster. Protein takes more calories to assimilate thereby raising your TEF to a greater degree than carbs or fat.

Eat small, frequent meals. And don’t forget to eat small frequent meals throughout the day (another proven metabolism booster) rather than consolidating your entire food intake into just one or two large meals. Eating metabolism-raising foods in small quantities, spread throughout the day, will also provide you with a stable blood sugar level and a constant source of energy needed for metabolism. It is also important that you do not skip breakfast or drastically reduce your calorie intake as it will be interpreted by your body as potential starvation and lead to a slowdown in your metabolism.

Get enough Z’s. Sleep deprivation actually has been shown to harm your body’s endocrine function and capacity to metabolize carbohydrates. Translation: when you don’t get a good night’s sleep you decrease your calorie burning potential. Aim for at least 7 solid hours per night to help your metabolism run more smoothly.

Practice stress reduction. Stress triggers the release of cortisol, the primary stress hormone. When cortisol bathes your body’s tissue it stimulates fat storage, particularly around the middle (the more dangerous location). Cortisol also slows metabolism.  Practicing healthy stress reduction techniques such as exercise (strength and cardio), listening to music, gardening or any other relaxation technique will lower the amount of cortisol and help you maximize your metabolic rate.

Remember, you can take action to enhance your total daily metabolic rate. Targeting your calorie burn from multiple angles using the scientifically proven strategies outlined above, is an effective way to control your metabolism. 

Follow these 6 tips with the support of Fitness Together and you can and will ignite your inner inferno!  A Fitness Together trainer will develop a strength training routine designed to meet your specific goals. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To find the Fitness Together studio nearest you, please visit fitnesstogether.com.

January Tip of the Week 2: Red Wine over White

Red Wine over White   Cheers to a longer life! Drinking one glass a day of red wine (with food) has been linked to greater longevity. Since red wine has ten times the antioxidant content of white-be sure to “go red” next time you decide to partake in spirits.   Additional reading: Red Wine Benefits     In health, Your friendly staff at Fitness Together North Buckhead   FitnessTogether.com/NorthBuckhead

Client of Month January - *ALL STAR* - Howard Maziar, M.D.

Though all of our clients and "clients of the month" are special, on occasion one has to be recognized as an All Star.  To be an Fitness Together North Buckhead All Star, you had to have been a Client of the Month once before and demonstrate a 'going above and beyond' attitude toward health, fitness, AND Fitness Together.  This month I'm pointing out an All Star as our Client of the Month- It is Howard Maziar, M.D.

Dr. Howard Maziar is a very notable psychiatrist in the Atlanta community.  Admittedly, Howard broke a paradigm that I had about many M.D.'s that I thought were "untrainable".  Unlike many M.D.'s I have worked with before, Howard had no ego (many M.D.'s can be quite stubborn) and truly encapsulated what we had to offer.  He understands that fitness is not about the aesthetics as much as the real purpose.  Sure, he will tell you that he looks better than he ever has.  Friends and family who know him will share with me the incredible difference they see in him.  However, Howard will tell you how great he feels, how much energy he has, how much more confident he is, etc.  

Beyond his accomplishments, Howard has been among our greatest supporters.  He has participated in the majority of events provided by Fitness Together North Buckhead.  On one occasion he even volunteered as a road guard to direct traffic away from a 1-mile run test we were doing for clients one time.  He talks about us to friends and family.  He is very friendly with other clients of whom he also encourages.  

Howard in our commercial video

The Complete Fitness Solution

He also walks the walk.  He comes in frequently, reschedules when he misses a session, he has been open to everything we have to offer... I just cannot say enough about Howard and his support, generosity, and accomplishments!  

Below is what he has to say:

Why do you like Fitness Together?

I had never previously been able to be consistent with an exercise program. I always knew what I needed to do but, despite my good intentions, never seemed to do it. The structure and accountability that FT provides has enabled me to sustain a program. The friendliness, encouragement and expertise of Dennis, Katie, and Kelly motivate me to achieve results that I never thought I would. While I “complain” to them about how “demanding” they are; in reality, I am very appreciative of their assistance. I enjoy the explanations of why certain exercises are useful and what muscle groups are involved.The amount of knowledge they have is phenomenal. It is a philosophical approach that makes sense.

Tell us some of the results you have achieved:

My physical well being has very much improved. I feel stronger and my endurance increased. I am standing up straighter ( I now hear voices saying “HEAD UP, SHOULDERS BACK, ABS IN.... STRONG AND PROUD”.  I am much more aware and respectful of my body. I am eating healthier....never thought that would happen! I have also found that not only am I more confident in my physical well being but also in other areas of my life as well. I approach my work with greater insight into the importance of physical health in regards to mental health and have been recommending exercise more often. That idea of “mind, body, and spirit” all being interconnected is true. Before FT, I just didn’t have the “body” part in order.

Tell us about any hobbies you may have:

Family, friends, and my work are my “hobbies”.  I have been actively involved in organized medicine for several years, and this year have been elected President of the Georgia Psychiatric Physicians Association. It is time consuming but very rewarding. It has to do with that idea of  “giving back” to my profession and community.

What city and state are you from?

I am actually a native Atlantan. I grew up in the Morningside area before it was a “fashionable in town neighborhood”.

Tell us about your children and/or pets:

I have two children both in Atlanta, a daughter Michelle who is 31 and works in an after school program for Hispanic children and a son, Michael who is 28 and works for a technology company. They both exercise regularly and have been instrumental (nagging) in my starting an exercise program. I kept telling them I just had to find the right situation.

Who is your significant other?

Patty Maziar. She too has been supportive of my efforts and exercises regularly. She likes to walk Chastain Park. She tells me that I’m “hot” now, and that she likes me for my body.

Howard in his ritual Wednesday morning PACK session

What is your favorite exercise?

I hate to admit it, but I like planks. How can an exercise that looks so easy be so difficult?

What is your favorite healthy food?

I like yogurt and almonds.

What is your favorite “bad” food?

I love anything fried and everything chocolate.

What is your profession?  How Long?

I am a psychiatrist in private practice in Atlanta for 33 years.

What is your favorite movie?

I liked the Matrix...made me think. The sequels, however, were terrible. Also liked Three Amigos and My Cousin Vinny (both silly and fun).

How did you discover Fitness Together?

I was “searching” and have a cousin who has been coming to FT. He recommended it...and, as it is said, “the rest is history”.