Category: Nutrition

As any fitness guru will tell you when you’re trying to lose weight, having a regular exercise routine is only half the battle. You need to have a healthy diet too! But what should you eat? And when should you eat it? Before a rejuvenating workout on your home fitness equipment (we recommend the TRUE ES9.0 Upright Exercise Bike for all those cycling fanatics looking for a realistic indoor cycling experience when April showers get in the way) reach for these healthy snacks to complement your routine:

Berries
When they’re in season berries are not only a tasty treat, they’ll also protect you from injury! Whether it’s acai berries, blueberries, strawberries or raspberries, the antioxidants in these delicious fruits will help protect your muscles from damage. You can also try drinking a glass of cranberry juice or blending up a quick smoothie.

Chicken
Protein is an essential part of any healthy diet, and eating it after a workout can help your muscles recover more quickly. Try grilling up a chicken breast or eating some lean turkey to get your protein fill. If you’re a vegetarian, include some soy in your diet.

Bananas
To get up the energy you’ll need for your workout, you’ll have to ingest some carbohydrates. A banana is a quick and easy snack you can eat on the go. As an added bonus, this fruit also helps prevent muscle cramps!

Whole wheat bagels
Sticking with the carbohydrate category, whole wheat bagels are also excellent fuel for your workout. They contain simple carbs, which burn quickly, so you’ll be able to tap into that energy right away. Top it off with some berry jam for an extra workout-friendly snack!

Greek yogurt
For a tasty carbohydrate-protein combination, eat a bit of Greek yogurt before your next workout. It’s easy on your stomach and contains less sugar than regular yogurt.

We all know that it’s important to drink eight glasses of water a day, but with so many other tasty beverage alternatives (and caffeinated ones at that), it can be easy to accidentally fall well below your daily hydration quota. Drinking more water will boost your energy and help you stay healthy, so try these tricks to sneak more water into your diet:

1. Drink during your workout
Staying hydrated while exercising is an important part of having an effective workout. The award-winning TRUE Fitness PS800 treadmill comes equipped with a water bottle holder, so you won’t have to worry about stopping your run to take a swig. This home treadmill is also packed with safety features and has one of the largest running surfaces in the industry so you can complete your workout injury-free.

2. Add flavor
There are tons of products on the market that make it easy to add some excitement to your water by inserting a little flavor. You can also go the natural route by squeezing in a bit of lemon, lime or cucumber to give your water a bit of a kick.

3. Buy a reusable water bottle
If you always have a bottle of water around, it will be much easier to reach your goal of eight glasses a day. Carry a reusable bottle with you wherever you go and refill it throughout the day to stay hydrated while saving money and the environment.

4. Make it a part of your morning routine
You brush your teeth every morning, right? If you drink a glass of water after you stumble out of bed each day, it will help you wake up and feel alert.

5. Try some tea
If adding flavor to your water still doesn’t make it appealing, drink some herbal tea. It’s not only healthier than your morning coffee, it also contains a great deal more water.

6. Swap out the soda
The next time you feel the urge to head to the vending machine for a soda, grab your water bottle and refill it at the nearest drinking fountain instead. It will help you form the habit of consuming more water and will rid your body of unnecessary extra caffeine.

7. Alternate during happy hour
If you find yourself at happy hour with your coworkers, drink a glass of water in between each cocktail. You’ll automatically consume less alcohol, thereby avoiding that nasty morning hangover.

When training to compete in a marathon, runners have more to consider than simply running a certain number of miles per day. Although working out regularly on your TRUE Fitness treadmill is important, maintaining proper nutrition while training will play a huge part in making sure your marathon is a success. TRUE Fitness treadmills that are equipped with preset workouts and an innovative wireless heart rate monitoring system will get you started on your journey towards completing a marathon, but to give yourself an edge, follow these nutrition tips:

1. Eat high-quality food
No, we do not mean caviar. Professional marathoners fill their diets with high-quality food like fruits, vegetables and dairy. Avoiding low-quality food such as sweets, fried foods and fatty meats will prevent long-term weight gain and improve your performance. Active.com also puts nuts, seeds, whole grains, lean meats and fish in the high-quality food category. To replenish your power supply, consume food rich in carbohydrates or protein approximately 30 minutes after your workout. However, if you are going to be running for less than an hour, it's best to skip the pre-workout snack.

2. Stay hydrated
Maintaining a proper level of hydration is a key part of marathon training. Dehydration will not only make your workouts more difficult, but could put your health at risk. During your run, drink approximately six to eight ounces of water or other fluids every 15 minutes. It's also a good idea to have a bottle of water or sports drink two to four hours prior to your workout to avoid fluid deficiencies. Be careful not to over hydrate: Consume fluids at a rate that is on pace with your sweating.

3. Eat regularly
If you are training for a marathon, now is not the time to skip meals. You are not guaranteed to burn fat if you don't eat prior to a workout, and a lack of fuel may actually impede your ability to exercise for the length of time you need, causing you to burn fewer calories. According to Fitness Magazine, nutrition for effective marathon training should include: 60 percent carbohydrates, 20 percent lean proteins and 20 percent fat. Above all, do not skip breakfast: It will give you energy and help you maintain your blood sugar level, which can lead to a more effective workout.

For many Americans today, stress may seem like a fact of life. We cram our days full of commitments and activities. And although a little stress may be good for productivity, too much of it can lead you on a dangerous path. From premature aging to an increased risk of chronic disease, the health risks of too much stress outweigh the benefits. So if you’re lacking in vacation time and have a surplus of stress, hop on your TRUE Fitness equipment and follow these healthy tips:

Exercise, exercise, exercise!
Exercise can be a huge stress reliever. It pumps up endorphins and improves your mood, and can be vital to maintaining mental as well as physical fitness. Try to hop on your TRUE Fitness treadmill three to five times a week for 30 minutes, and be consistent! The TRUE M50 Treadmill comes with seven preset and two custom fitness programs, so it’s perfectly designed to help you achieve the consistency you need to combat stress.

What to drink
Beverages like green tea, milk and orange juice can be helpful in the battle against stress. Green tea contains the amino acid theanine, which has been proven to relax the mind and reduce stress. The calcium in milk can help regulate your mood, and the vitamin C found in citrus has been shown to decrease the physical and psychological effects of stress.

What to eat
You may have been warned against stress eating in the past (and we’re certainly not telling you to grab a pint of ice cream to lighten your mood), but there are certain foods you can pack away to reduce stress without packing on the pounds. Fish rich in Omega 3s such as salmon and tuna have been shown to reduce anxiety, and leafy greens containing magnesium (like spinach and cabbage) will also help calm your nerves. Carbohydrates can also boost your mood, so reach for some oatmeal in the morning.

Dessert too!
OK, we may not normally advise you to eat sweets, but there may be a good reason you reach for a bar of chocolate when you’re feeling frazzled: dark chocolate contains antioxidants that reduce stress. And if that isn’t reason enough to treat yourself, studies have shown eating chocolate regularly can reduce the level of stress hormones in your body. So go ahead, treat yourself!

We’ve all seen those fad diets which claim to help you drop the pounds fast, but only leave you starving and overindulging later on. Try out these diet secrets that can help you lose the weight and keep it off.

Clean out the kitchen
Dr. Oz suggested cleaning out your fridge and pantry of foods that will only ruin your diet and serve as temptation late at night. Taking away all the junk food and fatty snacks will eliminate the chance that you’ll indulge and ruin your diet progress you have worked so hard to maintain. But what exactly is unhealthy? Toss foods high in trans fat and sugar. Be careful about labels that claim a product is “100 percent whole grain.” Don’t trust the packaging; look to the nutrition facts for the real lowdown on grain count. If the product is made with refined flour, it will be digested faster, leaving you hungry for more.

Switch out your beverages
Some don’t realize how many calories they consume just in pure liquids. In fact, according to Shape magazine, the average American receives 22 percent of daily calories from drinks.

“You could burn 200 calories exercising for 30 minutes and then put them right back into your body by sipping a sports drink or a sugar-filled latte,” explained Bob Harper, a trainer on NBC’s, “The Biggest Loser.”

Instead of sugary juices and sodas, swap out your beverages for healthier alternatives. Dr. Oz suggested cranberry juice instead of orange juice because it’s lower in sugar.

Eat good fats
Many people who are trying to eat healthy work to avoid fats, when they’re actually essential to a balanced diet. However, it’s important to make sure you’re eating the right types of fats. According to Shape Fit, fats improve our hair, skin and nails and actually regulate our appetites through leptin response. Monounsaturated fats and polyunsaturated fats are known as the good fats, because they are full of benefits for your heart, cholesterol and your overall health. For a diet full of healthy fats, try eating peanut butter, olive oil, avocados and nuts. Stay away from reduced fat peanut butter, as it’s packed with sugar. On the other hand, avoid saturated fats found in whole milk, butter, cheese and ice cream.

When you’re not eating healthy, make sure you fit some cardio into your day to help you stay slim and trim. TRUE Fitness has a line of home exercise bikes, ellipticals and treadmills to help you get on your way to reaching your fitness goals faster. TRUE’s product line gives you a smooth, durable and comfortable workout for maximum level performance.