January 2021 Newsletter
January Video Tip Clip: 100 - Your Age Challenge
Happy New Year from Kennedy Fitness! We’re so glad 2020 is finally behind us, and we hope 2021 somehow manages to hold good things in store for you and your family! We’d like to kick off the new year with a little challenge for you. Watch the video above to hear how it works!
PS: Our Certified Personal Trainers would love to help you (or anyone you know) achieve whatever fitness goals you (or they) may have this year. Please give us a call at 402-871-7935 to get started today!
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Series: Simple Nutrition Principles to Live By
Article 1- The Irrefutable Key to Weight Loss
By Heather Miller, RD, NASM-CPT
Over the next five months, I am going to share with you 5 key principles of good nutrition. This month I will start with the one that has held true since the beginning of humankind. Weight change comes down to one key equation…
Energy In vs Energy Out = Changes in energy storage
Yep, that’s it! Really! There is no magic food, magic pill, magic supplement, magic diet, or fitness routine that can change human biology. The reason diets like keto or Jenny Craig aid in weight loss is because they create an energy deficit that causes weight loss. If you eat less and maintain your activity level over time, you will lose weight. If you increase your activity and eat the same amount over time you will lose weight. The converse is true as well.
Gosh, that seems so simple, right? So why then is it SO HARD to lose weight? While the energy equation is true, there are many factors that influence our energy balance. Let’s look at them.
Factors that Influence Energy In:
· Appetite- regulated by hormones
· Food Intake- influenced by convenience, palatability, nutrient density, food preferences (cultural and others), education, socioeconomic factors, health factors
· Nutrient Absorption- influenced by intake, health factors, metabolic factors, age
· Psychological Factors- stress, sleep quality, mindset, self-esteem, and habits/addiction
Factors that Influence Energy Out:
· REE (Resting Energy Expenditure)- influenced by genetics, metabolism, body size & composition, health factors, sleep quality, age, hormonal factors
· Energy Expended due to non-exercise activity- calories burned during normal activities of daily living
· Energy Expended due to exercise- physical activity workouts & training
· Energy Expended to digest food- influenced by macronutrient content
All these factors are going on at the same time. Some factors are inherent to our biology and therefore not controlled by us. We are left to focus on what we can control. When you look at these two lists, which factors are under your control and which ones are not? Those are the areas in which you can look to make changes in your own personal energy balance equation. In the chart below I show a few examples of ways to do this.
The above is not an exhaustive list by any means. Your total fitness & diet solution is going to be as unique as you are. No one way of eating or workout routine will work for everyone. The key to long term weight control is forming the particular eating and fitness habits that work best for you to maintain a healthy lifestyle. Also keep in mind that what works for you right now, may not work for you always because things in your life, including your body, will change over time. Life stages, jobs, family situations, injuries, age, health status… these things will inevitably change with time. So how can we possibly navigate this weight management rollercoaster? You hire a good coach. Health and fitness professionals like myself and the trainers at Kennedy Fitness are here to help you. We have a large arsenal of potential solutions and we are your personal guide, coach, and cheerleader in your journey towards long term success.
Editors Note: Heather Miller is a Registered Dietitian, Certified Personal Trainer, and all around wonderful person, whom we’re happy to have on staff. If you’d like to train with her or consult with her about your diet, please don’t hesitate to contact her at heather@kennedyfitnessomaha.com today!
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Sausage & Vegetable Egg Bake
Ingredients
1 medium red pepper, diced
1/2 cup (75g) diced onion
5 ounces (140g) frozen spinach, thawed and squeezed to remove moisture
2 chicken sausage links, chopped
6 large eggs
4 ounces (112g) cheese, grated
1 1/2 (350ml) cups milk
3 cups (180g) bread, cubed (Italian loaf or a baguette work well)
Black pepper, to taste
1 teaspoon paprika
Optional: ½ tsp cayenne pepper
Directions
If serving immediately, preheat oven to 350°F (177°C). Alternatively, you may cover prepared mixture with plastic wrap and refrigerate overnight for baking the next day.
Combine all ingredients in a large bowl and mix until well combined. Spoon into a greased 9 inch x 9 inch baking pan.
Bake at °F (177°C) for 50-60 minutes, until desired degree of doneness is reached.
Serves: 4 | Serving Size: 1/4 of 9″X 9″ pan piece
Nutrition (per serving): Calories: 387; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Cholesterol: 355mg; Sodium: 465mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 8g; Protein: 23g
Nutrition Bonus: Potassium: 591mg; Iron: 18%; Vitamin A: 102%; Vitamin C: 113%; Calcium: 21%
This recipe courtesy of: MyFitnessPal & The Lean Green Bean