March 2021 Newsletter
March Video Tip Clip: Mirror Muscles
Most of us have a tendency to focus on our “mirror muscles.” Because we see our chest, biceps and stomach when we look in the mirror, we end up paying extra attention to developing them in the gym. This causes us to neglect what we DON’T see in the mirror - namely your back. Check out this video for two simple exercises that are sure to help you maintain a strong, healthy back for years to come!
PS: Congratulations to Kristi C. for winning our Free Training & T-shirt raffle at Common Ground!
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Series: Simple Nutrition Principles To Live By
Article 3- Avoiding Processed Foods
By Heather Miller, RD, NASM-CPT
We hear a lot about “processed foods”. Let’s explore what we really mean by that term and learn why most processed foods aren’t helping us eat any healthier.
What Is Processed Food
All food with the exception of some fruits and vegetables has to go through some sort of processing in order to be packaged, stored, shipped and consumed. Even whole grain wheat flour must be processed in order to be useful and edible. What most are referring to by the term “processed food” is the foods that go through a bit more of a transformation or that are put together with additives and preservatives. For example, a fast food burger and fries as compared to a homemade grilled steak with a baked potato. The fast food has a lot of added salt and fat (and therefore calories) and very little fiber, vitamins and minerals as compared to the steak & potato.
Eat Less Processed, More Whole Foods
In general, whole foods are more nutrient dense and better for your health because they contain more vitamins, minerals, antioxidants, phytonutrients and lack the added salt, sugar and fat than their highly processed counterparts do. Whole foods are usually lower in calories, and higher in fiber and protein which help with satiety and weight control. Think of a roasted peanut in the shell vs a peanut butter cookie. The less it looks like a whole food, the more processed it is and the less nutritious and healthy it is likely to be. There are some exceptions of course, but as a general rule this holds true.
Beware of “Healthy” Processed Food
Many food companies are trying to clean up their act with offerings that are somewhat healthier than their traditional counterparts. This is a positive step. However, some of those supposedly healthified items are really no better than the original. Take for example, a chip that is made from or with vegetables instead of potatoes. It seems like the veggie chip would be better, right? If there’s veggies in it, it’s good for me! Not so fast.
Unless they are using an actual whole vegetable to make the chip, it’s probably made up of mostly potato and/or rice with a sprinkling of veggie powder. Throw in some organic sea salt, spices, and expeller-pressed olive oil and Presto! Healthy! Or at least it appears to be from the marketing lingo. But a closer look at the nutrition facts panel shows there really isn’t much in there other than carbohydrates, fat and sodium. You are also more likely eat several servings at once because it’s addictive fatty, salty tastiness. Think about that the next time you are at Costco and want to buy the giant bag of veggie straws.
Thanks for reading! Let me know if you have questions about healthy eating or anything else fitness or nutrition-wise.
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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Ground Turkey Keema and Peas
Ingredients
1 tablespoon coconut oil or olive oil
1 small red onion, finely chopped
1 tablespoon ginger, finely chopped
3 medium garlic cloves, chopped
1 1/2 teaspoon ground cumin
1 1/2 teaspoon ground turmeric
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cinnamon
1 pound (454g) ground turkey or beef (95% lean)
1 cup (170g) frozen peas, defrosted (optional)
2 tablespoons lime juice
1 teaspoon garam masala
Cauliflower rice or steamed brown basmati rice (optional, for serving)
Plain Greek yogurt (optional, for serving)
Directions
Heat the oil in a large nonstick sauté pan over medium heat. Add the onions and cook, stirring frequently, until they begin to brown, 6 minutes. Add the ginger, garlic, cumin, turmeric, salt, cayenne pepper and cinnamon and cook, stirring constantly, until fragrant, 45 seconds.
Add the turkey and cook, breaking up the meat with a spatula, until cooked through, 8 minutes. Add the peas, lime juice and garam masala and cook, stirring occasionally, until the peas are warmed through, 4 minutes. Serve with the cauliflower or rice and a dollop of yogurt, if desired.
Serves: 4 | Serving size: 1 cup/165g
Nutrition (per serving): Calories: 219; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 78mg; Sodium: 360mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 23g
This recipe courtesy of: MyFitnessPal