SUGAR KIDS

SUGAR
Ok Mom’s you’re at your play date with all the other moms and you ask “would you feed your child 17 teaspoons of sugar?” Every mom would answer “NO!” But instead if you asked “would you let your child drink a 20 ounce soda?” They might just say this is ok. What many of us don’t realize is children are much more sensitive to sugar than adults not to mention the caffeine, and drinking that 20 ounce soda is the same as eating 17 teaspoons of sugar. This also equals out to 250 empty calories, NO health or nutritious value is found in “SODA” so why are you giving it to your children and what are the effects of soda and sugar on children?
According to Dr. Keith Conner’s, author of Feeding the Brain the effects are more pronounced in younger children, This could be related to the fact that the brain grows rapidly in the preschool years, exaggerating the effects of sugar on behavior and learning. Another study of normal preschoolers, some were given a high- sugar drink, containing the amount of sugar in the average can of soda, and were compared to children who received a non-sugar drink. The sugar group experienced decreased learning performance and more hyperactivity than the non-sugar group.
Bottom line is children are becoming sugar junkies and growing up to be adult sugar junkies because they have started at a young age being fed surgery treats, sodas, candy, and processed foods all of which contain high levels of sugar, and Zero nutrition or health benefits to feed the brain and the body! Why would you want to start and create at a young age such horrible eating habits along with a sugar addiction, all of which stays with us into our adulthood and forms our eating habits! As a health and wellness professional who works with young adults and older adults with diabetes and obesity- STOP, Plan and prepare your food, vegetables, lean proteins and whole grains and fruits are always the answer!
Best in health,
HT&F

PLAN & PREPARE YOUR FOOD & WATCH POUNDS DISAPEAR

PLAN & PREPARE YOUR FOOD & WATCH POUNDS DISAPEAR

Keep healthy foods on hand when you’re traveling, stuck at your desk, in your car commuting to and from work, have your food plan set in motion!
As a trainer I like to say have your smart snacks ready and available, don’t get caught without a food plan, here are some of the great smart snacks to carry with you below!

Veggie sticks:
Celery
Carrots
Pea pods
Zucchini

Go nuts:
Almonds
Walnuts

Greens plus food bar

Hummus- love this for dipping veggies

Ezekiel bread with peanut butter

Fruits including: blueberries, strawberries, apples, pineapple, raspberries, pears.

Hard boiled eggs (make sure to carry them in an ice pack)

Greek yogurt- (make sure to carry them in an ice pack) Okay you dessert lovers out there, add the berries and the walnuts and you have a delicious dessert.

Remember eating healthy during the day is easy when you plan and prepare for you day with the proper foods!



Jennifer Hamilton
www.HTFitness.com

2010 Fitness & Nutrition tips to jump start your NEW YEAR!

Don’t go another year with FAILED Resolutions, Restrictive "Diet" Plans that don’t work, Missed Weight Loss Goals, Plummeting Self-Esteem, and TONS of FRUSTRATION!

2010 Fitness & Nutrition tips to jump start your NEW YEAR!

TOSS THE JUNK-

Start CLEAN! Get rid of all processed and junk food!

PLAN YOUR MEALS-

Create a meal plan for the week that includes a healthy breakfast to start the day, a nutrient dense lunch for energy and a balanced dinner. Be sure to plan snacks of fruits, raw veggies and nuts between meals for continued energy. Planning ensures that you don’t get stuck and make bad fast food choices.

GET COOKING-

Use your crock pot to pre-cook a weeks worth of lunches or dinners. Prepare a large salad loaded with different colored veggies and feast from it all week.

GET MOVING-

Walk, run, bike and do the stairs at work. Use Resistance Training to burn calories while increasing strength. Create a plan for at least 30 minutes of some type of activity everyday!

HIRE a HT&F TRAINER-

We can help you change up your fitness routine, create a plan and be prepared so that you can meet your goals.

We can keep you motivated with challenging workouts tailor made for you.

We can help with planning nutritious well balanced meals and create a meal plan for the week specific to your needs and likes.

Call or email and we will get you started!

Best in health for your 2010!

Jennifer Hamilton

My workout today

Today I started my morning running 4.5 miles working with my boot camp group and doing a PT session all outdoors with my back drop, the Potomac River and the Monuments in DC.

Later in the morning my husband and I headed to the gym for a high octane strength workout. While there was no traditional cardio work done, believe me our heart rates were pounding and we were exhausted when it was finally done. It was one of my favorite styles of workouts ... supersetting.

Supersetting is basically pairing two exercises together and doing one set of the first exercise followed immediately by the second exercise with no rest in between. Then repeat several times. In general I like to combine two non-competing exercises so that I get get the most out of both. We did 4 supersets of each combination below:

1A Bench press
1B Knee-ups on bench

2A Incline DB press
2B Incline DB curl

3A BB curl
3B Push ups with feet on stability ball

4A Lunges w/ medicine ball held overhead
4B Rear delt extensions on stability ball

Now off to walk the terrier ...