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Service of Performance Fitness Concepts |
December, 2003 |
Performance
Fitness Concepts
2701
Ocean Park Blvd, Suite 118
Santa
Monica CA 90405
Office:
310.392.4080
Fax: 310.396.7980
This
email was sent to you,
at your request,
by Performance Fitness Concepts.
This
information is intended solely for informational purposes and
is of a general nature only. No person should act in reliance
on any statement contained in the information provided and at
all times should obtain specific advice from a health care professional.
The FDA has evaluated none of the statements in this newsletter.
Nutritional supplements are not intended to diagnose, treat, cure,
or prevent any illness or disease.
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On behalf of all us
at Performance Fitness Concepts, we would like to wish you
and your family a safe and happy holiday season. The
holiday season is something we all look forward to because
of being close to the ones we love, but it also allows us
the opportunity to eat special foods that only come around
once a year. As much as we all wish these foods were on
your General Food List, we all know they are not. This
doesn’t
mean that
you cannot eat them, but it does mean that you should try to
make your favorite recipes with substitutes to fit your food
plan we have set for you. Here is a list of substitutes you
can use for some of favorite holiday foods:
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Mashed Potatoes /
Instead
of using butter and sour cream to give the dish its rich
and creamy taste, substitute low-sodium chicken broth and
roasted garlic instead. This will decrease the
amount of fat to less than 1 gram per serving and will
leave you with a great tasting side dish.
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Special Breads and Muffins /
Why use butter in the recipe when you can
substitute it with applesauce or a fruit puree to give these
items a similar
consistency and texture. The fat grams will also
decrease significantly. Cutting down on the amount of
sugar added to these recipes is recommended because of the
natural sugars in the applesauce and fruit puree may cause
the item to be too sweet.
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Holiday dips / Even though we cut out dairy here at
PFC,
if you’re going to have dip during the holiday season, you
might as well make them as healthy as you can.
Instead of using sour cream, substitute it with fat free
yogurt. Strain it over
night in your refrigerator
to give it a thick consistency; if you don’t do this it
will cause the dip to be extremely thin and runny.
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Holiday Cookies / This is the season where cookies are
made by everyone and are given away at all parties to get
people in the spirit of the holidays. A better
alternative to holiday cookies that are loaded with butter
and sugar would be biscotti, which only has one gram of
fat per serving. This way you can still enjoy the a
dessert
Thank you for subscribing!
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Good Eating Habits During Holiday Meals |
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Keep
drinking your water before the big meal so you will be
less incline to over eat
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Overindulge yourself on the non-starch vegetables served
at mealtime to help fill you up on nutrient dense food
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If
you’re going to choose an unhealthy food, eat it in
moderation
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Once
you are full, destroy the rest of the food on your plate
with salt and pepper so won’t eat it later out of boredom
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Bring
a healthy food item that you enjoy to your dinner party so
you’ll have at least one item that fits in your food plan
Overall,
we want you to enjoy the holiday season, so if you do eat
something that is not a part of you food plan, do not feel
guilty about it, just make sure you do not over indulge
yourself with them. If you know you are going to eat
something that is not on your food plan, look ahead and
adjust your choices before so you will not feel the negative
affects afterwards. Eat smart and have fun, but don’t let
the holiday season get you off track of your
PFC GOALS! If
you have any questions about substitutions for recipes or
wise food choices please contact us at 310-392-4080 so we
can make this holiday season a healthy and enjoyable one for
you and your family.
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Exercise |
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With
most holidays there are vacations so individuals can relax
and enjoy their time off and families. The extra time
off you have does not mean that you have to stop your
current exercise regimen. In fact, with the extra time
off you can use this opportunity to do a little more since
the holiday season usually presents eating more food than
usual.
Ways
to increase exercise during the holiday season
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Before big family meals, get everyone together and go on a
family walk to work up an appetite
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Plan physical activities during family gatherings:
basketball, volleyball, kickball, etc.; make it a tradition
the winner gets to eat first, “The Annual Holiday Bowl”
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When you go to the mall to shop, park the farthest away and
use the stairs inside instead of the escalator and elevator
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If you are going to eat a lot of carbohydrates and drink
alcohol during the holidays make sure you exercise at a high
intensity (over 80% of your target heart rate zone) 2-3 days
after.
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Supplementation |
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During
the holidays, people tend to eat foods that are higher in
fat and carbohydrates. To help keep your blood levels
normal during the holiday season proper supplementation,
exercise and wise food choices is key in achieving
normality. Here are some supplement suggestions for this
holiday season:
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Vanadyl Sulfate & Chromate /
helps push carbohydrates into your muscles to
convert to energy
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L-Carnitine
/
helps push fat
into your muscles to convert to energy
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Whey Protein Chocolate/Vanilla
/
can use in many holiday recipes giving it a nutritious
touch
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Multi-Vitamin/Mineral
/
allows you to achieve 100% of DRI of all your vitamins and
minerals you may not receive from your food plan during
the holidays
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Free Form Amino Acids
/
those who are going to utilize their time off during the
holiday season in the gym to build more muscle can benefit
from these
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Calcium-Magnesium-Zinc
/
help your muscles relax at night to get a DEEP
sleep during your holiday season
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New Team Members of PFC |
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Tom
Courtad,
M.S., R.D. is experienced in the health and fitness world.
Tom received a B.S. degree in Nutrition, with minors in
Sports Medicine and Chemistry from Case Western Reserve
University in January 2000. He graduated Cum Laude from
CWRU and was awarded Academic All-American status in 1998.
Tom has also completed a Masters in Nutrition at CWRU. He
participated in an eleven month Dietetic Internship at the
Louis Stokes Cleveland Veterans Affairs Medical Center to
become a Registered Dietitian. Tom is also a Certified
Personal Trainer through the American Council on Exercise
(ACE).
For the past several years Tom has been Personal Training
with clients at Bally Total Fitness, Western Reserve
Racquetball Club and as an independent contractor. Tom has
worked with a diverse group of individuals on improving
their health and nutrition. These clients include old,
young, healthy, sedentary, and athletic individuals at all
levels. Intensity, hard work, and winning results are
characteristics that Tom has lived by his whole life and are
characteristics implemented in personalized programs for
each individual client.
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All
rights reserved. © PFC Performance Fitness Concepts, Inc.
PFC/Performance Fitness Concepts, Inc.
2701 Ocean Park Blvd, Suite 118
Santa Monica CA 90405
Office: 310.392.4080 Fax: 310.396.7980
Staff writers: Matt Mahowald, Philip L. Goglia, Tom Courtad
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