Category: Nutrition

If you’re hosting a Super Bowl party, guests will be expecting a hearty and delicious array of foods. After all, what’s Super Bowl Sunday without the food? Typically there’s greasy wings, pizza and chips to be served up for kickoff which are loaded with fat and sodium. However delicious these menu items may be, they certainly don’t fall under the category of ‘health foods.’ In fact, according to Health magazine, the average football fan consumes about a day’s worth of calories during the game. Luckily, there are foods you can offer up your guests that will be healthy and leave your guests and their palettes pleased. Here are a few Super Bowl inspired ideas:

Lemon drop chicken wings
Of course you can’t have a proper Super Bowl party without wings. Luckily, you can still satisfy your guests without all of the fat and grease that often comes with this popular dish. These crowd-pleasers have a tangy lemon taste and are baked rather than fried. With five simple ingredients of vodka, lemon juice, sugar, olive oil and chicken wings, this recipe is a triple-threat: easy, delicious and healthy!

Bean dip
Dips are a game-day essential. But they don’t have to be packed with calories! Eating Well suggested a southwestern bean dip that’s low in fat and calories by including reduced-fat sour cream and black beans, salsa and fresh vegetables. According to The Huffington Post, beans are packed with protein, vitamins, antioxidants and no cholesterol. You could also opt for avocados in your dip for a creamy taste, good fats and fiber to keep you full.

Chocolate-covered cereal mix
Cover pretzels, almonds and wheat cereal (something like Chex works well) in chocolate for a sweet and salty snack that everyone is sure to enjoy. And according to OrganicFacts.net, almonds are good for the brain, lower cholesterol, reduce the risk of heart disease and even help care for your skin! Opt for dipping this delicious snack in dark chocolate rather than milk chocolate. Just like almonds, dark chocolate has been shown to be good for your heart by lowering blood pressure. The sweet stuff is also packed full of antioxidants, which fights cancer and aging.

If time allows before the big game, jump on a recumbent exercise bike or elliptical machine to get in a quick workout and help you burn those calories. Turn to TRUE Fitness for a wide array of bikes, treadmills and ellipticals that will give you the effective workout you’re looking for. TRUE delivers the best fitness equipment with preset programs to help you reach your exercise goals and keep comfortable at the same time.

Many people rely on their home fitness equipment to lose weight. Breaking a sweat on a treadmill or elliptical can be a great way to get your heart pumping and burn calories fast. If you’re looking for home gym equipment, look no further than TRUE Fitness. Our line of treadmills, ellipticals and bikes make working out both effective and comfortable. With all of our products facing systematic life testing, your equipment is sure to last for many years and give you the best workout possible. 

But if you’re still waiting to see results after making a New Year’s resolution to shed some pounds, your diet may be what’s dragging you down. Here are some superfoods to incorporate into your diet regimen to help you slim down:

Oats
According to Health magazine, oats are a great source of fiber and just a half a cup has almost five grams of healthy carbs that boost your metabolism. Instead of a calorie-packed pastry in the morning, start off your day with oatmeal, which has the fiber to keep you full all morning. But be careful to stay away from oatmeal that is artificially flavored and packed with sugar. Instead opt for plain oatmeal and add some fruit on top for extra flavoring and antioxidants.

Apples
An apple a day can keep the doctor away … and the pounds! Snacking on an apple before a meal can help curb your hunger and prevent you from eating more portions than you realize. Self said the fiber in apples, about four to five grams, is what helps fill you up. Try an apple plain or pair it with peanut butter for a delicious, protein-packed snack.

Avocados
Some people are afraid of avocados because they’re filled with fat. But what some may not know, is that avocados contain good fat that your body needs. In fact, Health magazine said that this superfood is packed with monounsaturated fats that can actually tame your hunger. This versatile food can be incorporated into almost any meal. Add some slices of avocado for flavorful and healthy tacos, sandwiches and wraps.

Coffee
Good news for coffee addicts, a cup of joe has the caffeine to raise your resting metabolic rate by about 15 percent, according to Self magazine. This ends up being about 30 to 50 calories lost per day. Believe us – those numbers can add up!

Salmon
This lean fish is a superfood when it comes to losing weight. It’s full of omega-3s and extremely low in fat. Pair some salmon with brown rice and vegetables and you’ve got a quick, healthy meal to chow down on. According to Health magazine, it’s a leaner choice than red meat!

Getting up the energy and motivation to workout can be difficult. However, once you actually do exercise, you’ll likely feel energized and you’ll be on your way to the physique of your dreams. But many feel that because they exercised, they have an excuse to eat whatever they please. Avoid setting back your workout and stay away from these post-workout foods:

Worst

Energy bars
These after-workout snacks may seem harmless, but they’re actually loaded with sugar. When you indulge in one of these, the sugar decreases your metabolism and gets you right back to where you started, according to Fit Day.

Pizza
Even though it’s delicious, downing a greasy piece of pizza after a workout won’t be doing your body any favors. Even veggie pizza isn’t good for you, with all of the extra cheese and oil-soaked tomatoes that often come on top of it. Munching on pizza will surely satisfy your taste buds, but eating it will reverse the exercise you just worked so hard to accomplish. Instead of adding to the amount of fat your body stores, you’ll want to restore glycogen levels.

Raw veggies
Wait, aren’t vegetables good for you? Yes, but you shouldn’t eat them directly following a workout. The reason why is that they’re not enough to fill you up! They may work as a quick mid-day snack but after exercise, your body needs something more substantial to restore energy and keep up an increased metabolic rate.

Best

Yogurt
Packed with protein, this dairy treat will help build muscle and maintain your energy levels. Opt for topping it off with fruit for even more antioxidants and fiber. Greek yogurt is best when you’re looking for protein and a great source of calcium and has much less sugar than yogurts deemed to be low in fat.

Pita and hummus
Fitness Magazine suggested this as a perfect post-workout snack. Make sure that you opt for whole wheat for the pita for good carbs and energy. Hummus, made from pureed chickpeas, is a great source of protein.

Whole grain cereal
Cereal doesn’t have to be a morning-only food.But make sure to avoid the sugary ones. Opt for whole grain cereals instead which are filled with carbohydrates and protein to keep you going for the rest of your day. There’s also fiber in these cereals which help you to feel full so you don’t fill up on unhealthy or large portions of something later on.

For your workouts, TRUE Fitness can help you achieve a high-performance workout through a durable line of cardio fitness equipment.

With a busy schedule and not enough time to burn off calories on your home gym equipment before your big date, there’s often little you can do to drop a few pounds last minute. However, there are a few diet tricks to try out to help tighten you up without depriving yourself of food or taking part in crazy cleanses. Here are a few easy ways to feel better about your body instantly:

Fill up on fruits and veggies
Nobody is ever excited to slip into their swimsuit after eating a big meal or not exercising for a few days in a row – especially if you’re feeling a bit bloated. Luckily, eating the right foods can reduce this bloating so you look ready for beach season. Women’s Health magazine suggested filling up on broccoli, cabbage or cauliflower. If you’re not a vegetable fan, opt for fruits like watermelon, pineapples, strawberries and blueberries. These food will keep you safe from bloating, which is often caused by salt and fat.

Opt for spicy
Adding a bit of spice to your meals can actually help jumpstart your metabolism. Studies have shown that having a bit of a kick in your food can give your metabolism a temporary rise – about 8 percent greater than the normal metabolic rate, according to Fit Day. Capsaicin, found in jalapenos, cayenne and habaneros has a slimming effect and works as an anti-inflammatory. So if you have a hot date later, grab the hot sauce!

Snack
Turns out, reaching for a small snack before a meal can help you to eat less later on. If you sit down for a meal absolutely famished, you’re probably going to eat a lot more than you originally planned. By eating snacks, you’ll be less likely to overindulge. According to CNN Health, snacking can help keep your blood sugar and your metabolism up. Reach for healthier snacks like a handful of grapes, apples and peanut butter or string cheese and crackers.

Eat earlier
If you start your day a bit earlier than usual and eat the most food early in the day, you may be less likely to eat more later.

“Many dieters try to trim calories from their breakfast and lunch and then get hungry,” explained Elisabetta Politi, nutrition manager at Duke Diet and Fitness Center. “Research shows the calories you eat earlier in the day help you eat less at night.”

This method is perfect if you know you have a date that night or somewhere to be the next day where you don’t want to feel fatigued and bloated.

Exercise
Of course, doing a bit of cardio may help tighten up those muscles and leave you feeling a bit more refreshed as well. TRUE Fitness has created a line of award-winning cardio equipment that works to keep you comfortable and motivated throughout your workout with orthopedic-friendly machines and virtual trainers.

Just because you may hear that something is healthy based what you see on TV, doesn’t mean it’s actually as good for you as you are led to believe. There are some unhealthy foods out there that are cleverly disguised as nutritionally sound snacks. Be on the lookout for the following foods in your kitchen:

Fat-free flavored yogurt
Don’t let the fat-free label trick you – just because it says fat-free, doesn’t mean it’s great for you! According to Forbes, these yogurts are actually packed with sugar – about 15 grams in a little six ounce serving. Instead of grabbing for the flavored yogurt, swap it out for Greek yogurt. Don’t like the taste of Greek? Add other ingredients to it like honey, fruit and granola to up the taste and the nutritional value!

Veggie Pizza
Although it does contain lots of veggies, it’s still pizza. Shape magazine said that many restaurants amp up the taste with lots more cheese and oil-soaked tomatoes to give it that delicious flavor that keeps you coming back. For a healthier alternative, try a pizza with half the cheese or watch your portion size.

Light popcorn
You may think you’ve made a healthy choice for a late-night snack as you sit down on the couch with a bag of light popcorn. After all, how could something so seemingly light be so bad for you? I’ve got two reasons to pop your own popcorn: diacetyl and high sodium levels. Diacetyl is a chemical used to produce a butter flavoring on your snack. According to Discovery Fit & Health, this chemical has led to some cases of scarring in the lungs. Save your respiratory health by popping your own kernels and dribbling on a little olive oil for a healthier snack.

Dried fruit
How could something with the word “fruit” in it be unhealthy? Dried fruit, although it contains fiber, also contains a lot of added sugar.

“Since the fruit is dried, it has at least three times more calories per volume than its fresh counterpart,” explained Jennifer Cohen of Forbes. “A bag of banana chips has three times as many calories as a banana and 20 percent more fat.”

Therefore, you’re better off sticking to fresh fruit to get all the nutrients and health benefits that they offer.

Turkey sandwich
With turkey being a lean meat, there’s no way this could be unhealthy, right? Well, not quite. If you buy processed turkey, there are often high levels of nitrates and sodium present which aren’t heart-healthy. It’s also what you add to the sandwich that can make or break you. Extras like mayonnaise, bacon and cheese, topped off with thick slices of bread, can turn a potentially healthy lunch into a calorie-packed meal.

Reduced fat peanut butter
Much like fat-free yogurt, many mistake this as a healthy alternative to regular peanut butter. But this product also contains tons of added sugar. Regular peanut butter will actually fill you up more, which will keep you from indulging later on.

Frozen dinners
Ads work to convince you that those pre-portioned frozen diet meals are the secret to losing weight. As is often the case, they couldn’t be more wrong. According to Shape magazine, these pack a punch with large amounts of preservatives, sodium and low amounts of vegetables. And who ever feels full after eating one of those anyway? Opt for fresh vegetables, whole grains and meats instead that will fill you up and give you energy.

Always make sure to fit cardio into your routine alongside a healthy diet. The two work together to help you shed those excess pounds and increase your overall health. TRUE Fitness has created a line of cardio fitness equipment that is designed to give you the best workout possible. With comfort always in mind and patented Heart Rate Control technology, your personal fitness goals can be easily met.

Even if you're working to shed excess pounds in an ergonomically safe way with true treadmills, true ellipticals and true bikes, what you're putting into your body could be reversing your hard work. Some of the foods you're consuming could potentially be putting the pounds back on that you worked so hard to keep off. Be wary of what you're eating, even if it may seem healthy at first glance. Here are 10 foods you should stray from when trying to whittle down your middle:

Artificial sweeteners
Never opt for artificial sweeteners over regular sugar. Dumping these packets into your morning coffee everyday may set you back more than you realize.

Artificial sweeteners, register as much sweeter than sugar to your taste buds, and can reset them to crave more sugary foods. "As a result, you end up eating more junk," Cosmopolitan magazine explained.

If you settle for a reasonable amount of normal sugar, you'll find you won't be indulging on sweet treats later on. You may also find you have more energy if you cut little extra treats out of your diet.

Frozen dinners
Even though some frozen meals promise a healthy meal, many dinners may not be as healthy as you imagine. Many are packed with preservatives and a high amount of sodium. You can make a healthy meal just as quickly using fresh ingredients.Try grilling up some chicken with a few vegetables for the same meal with healthier rewards.

Skim milk
Dr. Mehmet Oz revealed a shocking twist regarding your dairy intake. Next time you're at the grocery store shopping for milk, you'll want to grab the 2 percent over the skim. Why? Even though there may be less calories in skim, there's more sugar. Therefore, it's actually more fattening than regular milk. So go ahead and enjoy that glass of 2 percent.

Salad dressing
You may be proud of yourself for opting for a nice green salad for lunch. However, what you're drizzling on your salad could make the difference between a healthy meal and hidden extra calories. The creamier dressings are the ones you should be aware of. According to Associates in Nutrition Therapy, restaurants usually drench your salad in a whopping eight tablespoons of dressing. The recommended amount is only two tablespoons. By asking for dressing on the side or choosing a lighter dressing, you'll be saving yourself tons of calories.

Wheat bread
Yes, wheat bread is great for you and has fiber to keep you full and energized. However, make sure to really examine the packaging before you buy what many companies call wheat bread. Self magazine warns that if the bread doesn't say "100 percent whole wheat," then it's probably not. Choose bread that has at least two grams of fiber so you know you're actually consuming a healthy grain.

Margarine
This high-in-calories alternative to butter may actually be worse for you than you thought. Cosmopolitan magazine said that margarine is filled with trans fats, which doesn't do any favors for your cholesterol level. Instead, use a small amount of butter or even olive oil. Land O'Lakes Margarine, for example, has two and a half more grams of trans fats than regular butter. That's more than one day's limit!

Tortillas
Even when there are plenty of vegetables and protein-filled meats wrapped in a tortilla, you're not necessarily indulging in a healthy meal. Although they may seem harmless, don't be fooled. According to Shape magazine, a tortilla by itself can hold up to 800 calories! You're better off choosing whole wheat bread, or if you must, sharing the meal with a friend for half the calories.