Food Choices Matter Facebook Share Contest

We've got another great Facebook SHARE contest! We're giving away one free registration to our FOOD CHOICES MATTER Nutrition Class. SHARE, SHARE, SHARE our posts about this class between Monday, September 29 and Friday, September 29 and you will be entered to win! We'll announce the winner on Monday, October 2.

The nutrition class allows participants to develop a solid nutrition plan that will help them customize the diet plan that is right for them, provide accountability, and develop specific eating habits that will help them break through to their goals.

Class meets Thursdays from 6:30 to 7:30 p.m. October 12 through November 16.

The class will be taught by Megan O’Reilly, AFPA certified nutritionist and wellness consultant. Megan will bring her advanced education, multiple certifications, and years of experience to the class.

Protein Power: Should You be Using It?

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant 

One of the most common questions Pearce trainers are asked is about protein powder.  People want to know, what is protein powder?  Do I need it?  Which kind should I buy and what do I do with it? This article will answer those questions, so you can decide for yourself if you might want to try adding protein powder.

First, what is it? Protein powders are simply concentrated forms of protein extracted from a food and processed into a powder form. The main foods proteins are taken from are whey (a by-product of cheese making), soy, eggs, and casein (from milk). Other sources are rice, hemp, pea, brown rice, goat milk, beef, or wheat. The powder is similar in consistency to a hot cocoa powder and can be similarly added to liquids such as water or milk to be reconstituted. Additional flavorings such as chocolate or vanilla are often, but not always, added at the time of production. While brands vary greatly, usually one serving (or scoop), contains around 20 grams of protein.

Do I need it? If you compare the current USDA protein recommendations with the current average protein intake, the answer is no, you probably do not need protein powder. 

Netting around $4.7 billion yearly, the protein powder industry tries to persuade us that protein powder is a need, that we all need protein powder to be our most healthy, lean strong selves. (And no, adding protein powder does not lead to magical weight loss.) Statistics tell us different. Studies report the average US adult already meets their daily protein recommendation through the foods we eat such as chicken, eggs, meat, beans, nuts, seeds, and more. Depending on age and activity level, the USDA Dietary Guidelines recommend between 46 and 56 grams a protein for the average adult. Our bodies need protein for growth, repair, energy, and many regulatory roles including hormones, antibodies, fluid and acid/base balance, nutrient transportation, and more. 

Looking at protein powder from a needs versus want stand-point, you might not need it, but you might still want it. It can be a tasty and convenient way to add some protein variety to your diet. Most protein powder containers have a simple protein powder shake recipe written right on the container, generally as simple as adding a scoop to water or milk and shaking it up. You can take it a step or two further by adding yogurt, fruit, flax, or other ingredients. Countless recipes can be found online. 

Which kind should I buy? Since there are many personal variables involved, there is really no one-size-fits-all recommendation. Most will end up with a creamy whey isolate or blend. Certain health conditions or sports specific goals may require a more specific recommendation. (For example, a soy-based protein powder might not be advisable for some.) 

What are Pearce trainers using? Fitness enthusiasts and trainers are known for using protein powder, probably because protein needs increase as we increase activity level and pursue muscle growth. Trainer and fitness manager Rocky Herron has a can of the Cookies and Cream Flavor of Whey CorPerformance on her work desk, and Peanut Butter Marshmallow flavored Cellucor protein powder at home. Personally, I currently have a plant based Vega Clean vanilla flavored powder in my cabinet, but I frequently try new brands. 

As you experiment with flavors and personal preferences, keep in mind that most protein powders contain a small amount of sucralose, aspartame, or other artificial ingredients to create a flavorful product. Since it is a good idea to limit these ingredients, you might consider reading and comparing labels closely. Fitness instructor and trainer Megan Rupiper also has an excellent point when she recommends being aware of the amount of protein you take in at once, keeping in mind that the body can only absorb 20 grams in one sitting.

Here in Chillicothe, Kroger and CVS have a surprisingly large variety of protein powders. Online sources are plentiful as well, with Bodybuilding.com being my go-to for frequent sales on a flavorful brand called Syntha-6. Rob Ordaz says Cookies & Cream is his favorite Syntha-6 flavor. While I do not personally consistently use powders sold by companies such as Xyngular, Beach Body, Juice Plus, or other such businesses, their ingredient labels and tastes are impressive.  Go ahead and give protein powder a try and see if you find a recipe or combination that works for you!

Fall In Love...with Fitness!

by Raquel "Rocky" Herron, Fitness Manager

	Raquel "Rocky" Herron

For most of us, Labor Day traditionally marks the end of summer.  That means the end of lazy days at the pool, a return to school for the kids, and the slow fading of our bronzed skin.  

I don't mean to depress you, but the end of summer isn't necessarily a bad thing.  Often times, the summer brings inconsistency regarding our workout sessions.  I often look forward to fall so I can reset and refocus, and I'm sure many of you reading this feel the same way.    

With that being said, I'm challenging you to redirect your efforts in the gym and rededicate yourself to exercise. Whether that means consistent weight and cardio sessions or group exercise, make a promise to yourself that you'll get back on track and get in your exercise groove long before the holiday trifecta hits (think Thanksgiving, Christmas and New Year's Eve?).  

I think I have a few ideas that can help get you started. 

If summer meant vacation time for your exercise sessions, it's ok, I've got you covered, or should I say we at Pearce have you covered.  

If you haven't exercised in a while and you're not sure where to start, why not start with group exercise?  There's really no prep work, no workout logs, no nothing!  Just show up and one of our amazing instructors will lead you through your choice of many different classes.  Whether you want BODYPUMP™ to add some much needed muscle or you're feeling like some HIP HOP with James to get your dance on, we've got you covered!  In addition, group exercise is a great place to be social and meet up with friends so you can sweat together!

Wanting more?  We're offering FEWL starting the week of September 18th and Challenge for Change the week of September 11th, two great programs aimed at helping you reach your fitness goals.  

FEWL will be taught by our very own Audrina Kingen. FEWL is a program designed specifically for women to help them conquer weight room fears and learn about strength and muscle building.  This program is perfect for women of all ages.  

Challenge For Change, taught by yours truly, is a program designed to change the way you think and feel about exercise.  I'll address common myths surrounding exercise and help you get started on a lifelong path of exercise! And if you're not sure if this is right for you, come to one of my informational meetings. Both start at 6:00 p.m.: one on September 5 and another meeting on September 7.

To complement each program, we'll be offering a nutritional component, Food Choices Matter, led by nutritionist Megan O'Reilly.  Megan will teach you about proper portion sizes, what to eat when, and how to incorporate healthy choices into your lifestyle.  Still on the fence?

If you're still not sure what direction to take, what fitness path you should choose, why not try a trainer?  A personal trainer will be your very own exercise coach.  He or she will help you reach your fitness goals through different training modalities.  You can even grab your best friend and do group personal training.  Sometimes having a partner in sweat is more motivating than doing it by yourself.  We can train you on land, in the pool, outside...you name it, we can probably think it up!

Did my ramblings get you motivated and fired up to get back in the gym and sweat?  Are you ready to "fall" in love with fitness (yes, pun intended)?  We've got everything you need to get started.  My door is always open if you need any help.  Happy sweating!

FEWL Class

Pearce will offer FEWL, Females Embracing Weight Lifting, a new class specifically designed to teach women the essential foundation of strength training and proper lifting technique. FEWL instructor Audrina Kingen gears the class to help women overcome fears often associated with free weights. FEWL will provide more curve, more capability, and more confidence.

The class will be offered each Monday and Wednesday 5:30 to 6:30 p.m. for five weeks from September 18 to October 18.

The cost of the program is $112.50 for Pearce Foundation members; $150 Pearce members; and $187.50 non-members.

Food Choices Matter, a new nutrition class, is available to add on to FEWL. To get the best results, this add on class allows participants to pair their class with a solid nutrition plan that will help them customize the diet plan that is right for them, provide accountability, and develop specific eating habits that will help them break through to their goals. The nutrition add on class will be taught by Megan O’Reilly, AFPA certified nutritionist and wellness consultant. Megan will bring her advanced education, multiple certifications, and years of experience to the class.

As an add-on class to FEWL, Food Choices Matter will meet on September 18 for one hour from 6:30 to 7:30 p.m., and then again for 30 minutes on September 27, October 4, 11, and 18 from 6:30 to 7:00 p.m.

The cost to add on Food Choices Matter is $56.25 for Foundation members; $75 for Pearce members; and $93.75 for non-members.

Fall Fitness Programs Get Adults Back to the Gym

Pearce Community Center will offer Challenge for Change, September 11 through November 2, meeting twice each week for eight weeks.

Participants will change the way they think about exercise, fitness, and nutrition to overcome obstacles that prevent them from meeting their fitness goals in order to make long lasting changes to their routines for better health. Weigh-ins will be conducted and inches lost will be tracked; however, participants will come to understand that these are a byproduct of hard work. Workouts will be designed to improve strength, endurance, and overall fitness to improve everyday life. 

Two training sessions are available: Mondays and Wednesdays from 10:00 to 11:00 a.m., and Tuesdays and Thursdays, from 5:30 to 6:30 p.m. Participates will be required to attend an informational meeting. Choose the meeting on September 5 or 7, both starting at 6:00 p.m.

The cost of the program is $225 for Pearce Foundation members; $300 for Pearce members; and $375 for non-members.

Food Choices Matter, a new nutrition class, is available to add on to Challenge for Change. To get the best results, this add-on class allows participants to pair Challenge for Change with a solid nutrition plan that will help them customize the diet plan that is right for them, provide accountability, and develop specific eating habits that will help them break through to their goals. The nutrition add on class will be taught by Megan O’Reilly, AFPA certified nutritionist and wellness consultant. Megan will bring her advanced education, multiple certifications, and years of experience to the class.

As an add-on class to Challenge for Change, Food Choices Matter will meet on September 18 for one hour from 6:30 to 7:30 p.m., and then again for 30 minutes on September 27, October 4, 11, and 18 from 6:30 to 7:00 p.m.   

 

The cost to add on Food Choices Matter is $56.25 for Foundation members; $75 for Pearce members; and $93.75 for non-members.

Making Healthy Breakfast Choices: Do I Have to Give Up My Pancakes?!

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant

Pancakes and Syrup....one of the most popular breakfast choices, and also possibly one of the worst breakfast choices.  Leading dietitian Joy Bauer places pancakes on her "Top Ten Worst Food List for Diabetes."  Even for those of us without diabetes, it's important to take note and think about our pancake choice.  Do we have to give up pancakes all together, or is there a way to fit them into our diets?

First, let's look at typical pancake ingredients and how they are eaten. Whether you go to IHOP, buy frozen, or use a standard box mix, the standard pancake is often made of highly processed white flour. Many of us top our pancakes with as much as quarter-cup of  syrup, and eat more pancakes than we need.  Low fiber, added sugary topping, and over-sized portions are the three main factors that make the average pancake an overall unhealthy everyday breakfast choice.

However, there is good news for pancake fans! With a few easy changes, it is easy to make a healthier pancake that can keep your body feeling energetic and full until lunch time. 

#1. Fiber Change

Choose pancakes with the most fiber you can find. When you are at the grocery store, take a minute to read the label and compare fiber amounts. My top box mix recommendations found in our local Chillicothe Kroger are Grain Berry Pancake & Waffle Mix (4 grams fiber), Kodiak Power Cakes (5 grams fiber and a bonus 14 grams of protein), and FlapJacked Protein Pancake and Baking Mix (5 grams of fiber and a bonus 20 grams of protein). Bob's Red Mill brand also usually has healthier mix choices, found in the organic aisle. In the frozen waffle/pancake section, two good choices are Van's 8 Whole Grains (7 grams fiber) and Simple Truth Multigrain Waffles (5 grams fiber).  If you make your own mix, consider revamping it and throwing in some whole wheat flour, extra flax meal, oats, or chia seeds.  Or, look up some alternative pancake recipes online.  

My close friend and Pearce Cycling instructor Kelly Buffum once made me delicious cottage cheese pancakes, recipe found available here. Another good friend and Pearce member, Ken Scheeler, and I once tried and enjoyed a three ingredient pancake recipe found here. 

  

#2. Toppings Change

If at all possible, wean yourself completely off the sugary syrup topping! The studies are clear: Americans eat too much sugar, and too much sugar is linked with obesity, diabetes, heart-related complications, and other serious obesity-related health problems. The USDA guidelines recommend eating less than 10 percent of our daily calories from added sugars, and the World Health Organization recommends an even lower amount, five percent of our daily calories from added sugars. That roughly translates to only about six to nine teaspoons of sugar per day! (How many teaspoons of syrup do you usually add?)  Instead of sugary syrup, choose more high-fiber nutrient-dense topping such as peanut butter, nuts, or fresh fruit.

#3.  Portion Change

If weight maintenance or weight loss is your goal, pancake portions are key. One four-inch round pancake, about the size of a CD, is considered a one-ounce grain serving. Instead of consuming the entire four or five stack offered at many restaurants, create a more balanced meal by eating just one or two pancakes with an egg and fruit.

So, do we have to give up pancakes? Thankfully, the answer is no! If we watch our portion sizes, look for higher fiber varieties, and add some healthier toppings, we can start our day with a healthier pancake breakfast. If you have a favorite pancake recipe or other pancake tips, we would love to hear from you!  

Hot Off the Grill! Four Tips for Healthy Summer Grilling

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant

The summer grilling season is in full swing! Here are a few easy tips to make the most of your grill.

Tip #1: Share or change your focus to vegetables and fruit!

Vegetables: While we often focus on burgers and meat when grilling, it is definitely time to shift some of that focus to grilled vegetables.

Unquestionably, vegetables give us the critical vitamins, minerals, fibers, and antioxidants that can dramatically help reduce our risk of many health conditions and diseases. As a bonus, if you are trying to lose weight, fiber in vegetables makes you feel full longer. Asparagus, eggplant, onions, peppers, and corn keep popping up on cooking channels and blogs lately, as the top 'grill-able' vegetables. Fitness manager and trainer Raquel Herron's family favorite grilled vegetable combination is thickly sliced zucchini and onions, with a drizzle of extra virgin olive oil and a sprinkle of salt and pepper. Lately my lazy go-to for grilled veggies has been a bag of mixed frozen broccoli, cauliflower, and carrots. I throw them, still frozen, on a grill pan, drizzle a little olive oil, and sprinkle some sea salt. It doesn't get easier than that! If you have time, marinating cut vegetables for about 30 minutes prior to grilling adds flavor as well.

Since the USDA recommends half of your plate be vegetables and fruit, why not also give fruit a chance on the grill? Watermelon, peaches, apples, strawberries, coconut, figs, bananas, and cantaloupe make the list of best grill-able fruits. Pear halves filled with feta, walnuts, and craisins are one of my personal favorites.

Tip #2: Experiment for variety.

The 2015-2020 Dietary Guidelines for Americans tells us to "focus on variety, nutrient density, and amount" (Guideline #2). It might be time to consider variety, and add something new this summer. If you are open to some new ideas, try a Google or Pinterest search using these terms, "sheet pan dinners," "make-ahead foil packet grilling." "salmon patties," "grilled sweet potato boats," and "grilled stuffed avocado." Looking through the library's cookbooks or tuning into a cooking channel can also provide fun inspiration for the whole family. Trainer Rob Ordaz says he enjoys experimenting with a variety of flavorful rubs and seasonings, such as Sriracha, rosemary, oregano, thyme, salt, and garlic.

Tip #3: Save time, grill extras.

Grill once, eat many times! Extras can be reheated and are delicious as is, or added to a wrap, sandwich, egg scramble, rice bowl, or a number of other tasty combinations. I often sneak small bits of grilled vegetables in my kids' quesadillas.

Tip #4: Save prep time.

Let the grocery store do the work for you. The Chillicothe Kroger is well-stocked with ready-to-go grill-able foods, such as pre-made shish-ka-bobs, stuffed portabellas, and pre-seasoned meats. In the freezer section, the Morning Star Spicy Black Bean burgers are a personal favorite, which are especially good with grilled red peppers. Freeze Prep Cook, a small business located on Willow Knolls in Peoria, is another place to check out for ready-to-go grill packets.

So, get out and get grilling! We would love to hear some of your favorite healthy summer grilling recipes or tips.

Another Reason to Love Oreo's

Nutritionist and wellness consultant Megan O'Reilly spent snack time with Summer Campers to talk about the five major food groups with the help of Kara Downing, a college student majoring in dietetics and exercise science.

Kara Downing explains the five major food groups.

Much to their delight, the kiddos learned that Oreo's are vegan! And much to their dismay, Megan and Kara reminded them that just because they are vegan, Oreo's are not considered a "healthy food" that should be eaten too often.

The campers also learned what tofu is and what a vegan eats. They were curious about this and asked lots of questions. Kara answered many questions about what foods go into what food group. Camper Nathan had some interesting information about sprouting alfalfa. Put sprouts under a wet paper towel for a few days and let it grow. After that time, it's ready to eat, perhaps even for dessert instead of candy! After further discussion, several campers agreed with him. Nathan explained that he doesn't put it on salads or sandwiches, he just likes to eat it plain so he can "be healthy."  

Megan also explained the benefit of reading ingredient labels to help determine which food group the product belongs in.

Kids Chillicothe Summer Snacks: 5 Suggestions for Snacking Around Town

By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant

Summer is time for families to hop on their bikes or take a long walk exploring our playgrounds, riverbanks, frisbee golf, community garden, skateboard park, and more. You know the kids are going to need snacks!  When you are out and about in Chilli this summer, where can you quickly stop for a decent healthy snack that your kids will actually eat?

For some of us, the greatest challenge in choosing healthy snacks for our children is the battle between what the kids want and think they deserve versus what we, as parents, know is best for their growing bodies.

Do we allow our children to order whatever they want or do we step in with firm boundaries?  Do we cave because it is easier to 'pick your battles?'

Following are some suggestions that blend what our kids want with what we, as parents, can be okay with choosing. The key is to navigate your options.

#1.  Dairy Queen

On a hot summer day, Dairy Queen is the #1 snacking place for kids! My nutrition snacking tip for my family at DQ is to order a plain ice cream cone and get the heck out of there.  In my experience, children can be completely satisfied with a plain cone... until they see their peers walking out with enticing looking blizzards, drizzled parfaits, and gooey banana splits. The kids' chorus of "That's not fair! Why don't we get that?" is sure to put a damper on the fun summer day. By taking the ice cream somewhere else, parents are removing opportunity for comparison.

Also, to empower yourself with information, consider reading the nutrition facts on some of your children's favorites.  For example, you may read that the Royal Oreo Blizzard has a whopping 21 grams of saturated fat, while the Banana Split Blizzard has only 9 grams of saturated fat.  While fats are part of a healthy children's diet, excesses of sugar and saturated fat are linked to overweight health risks. I suggest you make sure the occasional DQ treat does not become a staple summer snack; and save the blizzards for a very occasional snack.  If the whole little league team is celebrating with blizzards at the end of the season, great.  If you are letting your child order a blizzard three or four times a week, you might want to think more about teaching and modeling moderation.

#2. The Little Land of Candy N' More  

You might be surprised to learn that the downtown candy shop (1021 N. 2nd Street) is my absolute favorite Chillicothe place for my kids' summer snacking.  Navigating through the sugary treats, you can find our favorite 100% kid-approved healthy choice, the V8 V-Fusion Watermelon Raspberry Smoothie.  The first ingredient is a fruit and vegetable blend,

 which includes juice concentrate from watermelons, raspberries, sweet potatoes, and pineapples.  No added colors or sugars make this a feel-good treat for parents as well as children.  Owner Joe is always happy to divide the tall serving size into two cups for young children, which makes an inexpensive snack as well. 

#3. Gas Stations 

Last summer, Casey's gas station was my daughter's #1 Chillicothe snack destination for their 100% real strawberries and cream popsicle. Unfortunately, it was always hit or miss whether it would be in stock.  2017 continues the trend for competing gas stations offering healthy snacks.  In fact, health advocate Frank Beard recently blogged a "30-day Gas Station Only Food" diet, and proved you can make nutritious choices in these convenience stores. 

When I spoke with Beck's Manager Dee Huber, she confidentially pointed out several nutritious packaged snacks such as pita and hummus combinations, fruit cups, and Sargento's snack packs with nuts, cheese and dried fruits. If you are up for the challenge of navigating the junk food/candy aisles, gas stations can be a good place to teach your kids how to select a healthy snack.  

#4.  Garden
What better way to teach children about healthy snacks than growing vegetables? If you don't have a garden at home, community plots are still available for anyone who lives in School District 321. Call Theresa at Community Needs Agency for more information, (309) 274- 6333, 418 W. Wilmont, close to Castaways.

#5.  Pack Your Own
Not a lot of explanation is needed for this, because the reasons for packing your own snacks are obvious and something most parents naturally do. Zumba instructor Sarah Rupiper says whole-wheat goldfish crackers and cashews are her family's go-to snacks when on the go.  

If these snack suggestions sound non-plausible and you think your children won't give up their unhealthy snacks, consider one last thought.  If we, as parents or grandparents, don't teach our children about making healthy choices, who will?  The hardest part of making healthy snacking choices might be setting firm guidelines for your children; but your effort is well worth it.

Overcoming Your Nutrition Challenges One Choice at a Time

	Megan O'Reilly AFPA Certified Nutritionist Wellness Consultant

A couple of years ago when my children were very young, there seemed to be a daily echo in my house, or perhaps a broken record playing four simple words: MAKE A GOOD CHOICE. There were also variations to the theme, such as, "was that a good choice?" or "what would have been a better choice?" Of course, these seemingly simple questions were often followed by short "mom talks" aimed at my two children.

I wonder, what if, as adults, we had a similar internal dialog when it comes to our food choices? What if every time we sat down to eat a snack or a meal, we asked ourselves to "make a good choice?" Would it work? Would we naturally become the most healthy, energetic, and lean versions of ourselves?

The answer, as I see it, depends on three things. First, do we know what the right choice is? Who really knows how many calories their body needs? Who really knows how many servings of fruits, vegetables, grains, or proteins are recommended for their individual age, height, weight, and activity level?

Second, how motivated are we to make a healthy eating choice? For example, do we understand why it is important to choose a high fiber veggie snack over a bag of chips? Do we have enough driving force to change our "I want to eat healthy" into "I will eat healthy?" 

Finally, are we equipped to make a healthy choice? Have we surrounded ourselves with nutritious options? Or, are our current habits and lifestyle setting us up for unhealthy food choices?

The answers to these three questions are the foundation of Pearce's upcoming nutrition class. The class, titled Nutrition: Food Choices Matter, will meet each Thursday, 6:30-7:30 p.m., May 11 through June 15. We will first learn the facts regarding your individual dietary needs, using the USDA Nutritional Guidelines as our road map. Topics such as personal calorie goals, fruits, vegetables, protein, grains, dairy, fats, and even alcohol will be covered in depth.

However, we won't stop there. We can't stop with just the facts because we know knowledge alone is usually not sufficient enough to motivate change. We will discuss practical real life applications, such as how to make good choices when meal planning, meal prepping, shopping, cooking, eating out and more. 

Additionally, and equally important, we will recognize emotional eating and negative self-talk, and their role in our food choices, and methods to overcome them.

What sets this six week nutrition class apart from others you may have attended is its emphasis on engaging your internal motivation and self-accountability. In other words, a main goal of the class is to empower you to ACT on making some lasting changes, to see some lasting results. To do this, I will borrow methods from the widely-accepted technique of motivational interviewing. For example, each week, class members will ask some comparative and thought-provoking questions, such as how do my current choices compare to the recommended choices? If a change is recommended, how motivated am I to make different choices? Am I ready for a small change or a big change? Members will have the option to create weekly SMART goals, keeping their individual circumstances, preferences, and habits in
consideration.

My teaching background and experience as both a personal trainer and nutritional counselor have helped me create an engaging and effective class structure. I have selected a variety of learning experiences outside of your typical lecture style class, such as active demonstrations, visuals, pod-casts, audio-clips, brain-storming sessions, clear tip-sheets, and more.

I would encourage anyone who has been thinking about eating healthier to take this class. Even if you have tried countless times before, this might be the time you are ready to turn your excuses into challenges, and turn your challenges into victories. You will be welcomed sincerely in this class, wherever you are at in your nutrition journey.

Class size is limited, so call Pearce today to ask about pricing and to reserve your spot. Both the Pearce Kids Club (ages 6 months to 7) and Exergame room (ages 7-15) are open during class hours, if childcare is needed. As a special incentive, we are offering the first three who sign up for the class and mention this article a free initial nutrition assessment/interview via phone or email. If you have any questions about the class or would like more information, please email me at moreilly@pearcecc.com.

Healthy Cereal Exchange

Pearce nutrition class instructor Megan O'Reilly led a cereal exchange during TRX class today. Students were invited to bring a box of recommended healthy cereals. Megan filled plastic food bags with a sample of each cereal so that TRX participants could take home multiple samples to try.

TRX class is offered each Monday, Tuesday, and Thursday morning from 9:00 to 9:45 a.m. The class is 45 minutes of training on suspension equipment that includes cross training techniques utilizing kettlebells, dumbells, bands, etc.

Nutrition Class Instructor Visits Preschool

Pearce nutrition class instructor Megan O'Reilly blended her teaching degree and background with her AFPA nutrition certification to lead a nutrition lesson at First Friends Preschool this week. The topic was "trying new foods is healthy for your body. Don't be a picky eater!"

After a general discussion, Megan read a book about a picky eater. The main event was a taste test of healthy cereals, and a sample of her homemade oat and flax breakfast balls.

The class also discussed adding fruit to your cereal, and taste tested dried cranberries. Megan demonstrated how to mix healthy cereals in with not-so healthy cereals, using mostly Bran Flakes and a small amount of Frosted Flakes. The children enjoyed trying all the healthy cereals. The little paddles in the picture were what the children used to demonstrate how they rated their foods: happy face for "like," and sad face for "not my favorite."

If you're ready to learn more about nutrition to improve your overall health and fitness, join her during Food Choices Matter, a class that meets each Thursday evening from 6:30 to 7:30 p.m. May 11 through June 13.

Nutrition Class Coming to Pearce

Pearce Community Center is offering a new nutrition class: Food ChoicesMatter. The class will meet each Thursday evening from 6:30 to 7:30 p.m. May 11 through June 13.

This class allows participants to develop a solid nutrition plan that will help them customize the diet plan that is right for them, provide accountability, and develop specific eating habits that will help them break through to their goals. The class will be taught by Megan O’Reilly, AFPA certified nutritionist and wellness consultant. Megan will bring her advanced education, multiple certifications, and years of experience to the class.

The cost is $93.75 for Foundation members; $125 for members; and $156.25 for non-members. 

How to "Spring-Clean" The Nutrition in Your Kitchen

Megan O'Reilly, AFPA Certified Nutrition & Wellness Consultant, FCS: Option Dietetics B.S.

Spring is here! Time to open the windows and tackle your spring-cleaning. Before you pull out cleaning supplies, consider starting your 'spring-cleaning' in the kitchen.

New Year's is a fine time to make health resolutions, but spring can be an even better time of renewed energy and motivation. Good food choices will lead to better health and lowered disease risks. It's that simple. We all know that our bodies feel better after eating fruits and vegetables, rather than Doritos and Coke.   We feel lighter and happier when we fit comfortably in our clothes, after just a few weeks of making healthier choices. So I urge you to get started cleaning out your kitchen. Let's begin with some easy how-to tips below.

 

Step One: Read the Ingredient List and Toss the Downers:

• Partially hydrogenated fat: Get rid of any food that contains partially hydrogenated fat, as they are the primary dietary source of artificial trans-fat. This artery-clogging ingredient is so bad for your body that the FDA is requiring food manufactures to remove it by June 2018 from ALL foods.
• Sugar check: Ditch foods with a lot of added sugar. The American Heart Association recommends women consume a maximum of 25 added grams a day, and men 36 added grams a day.  If the label lists high fructose corn syrup, corn sugar, corn extract, or anything ending in -ose (such has fructose or sucrose) in the top five ingredients, you might want to toss it. If you must keep it, consider it a dessert or occasional treat rather than an everyday food.
• Refined grains: Throw out most of your refined and fiber-low grains such as white bread, white pasta, white rice, white flour tortillas, etc.  
• Canned soups: Dump the high sodium, high fat, high calorie soups. The American Heart Association believes a soup over 600 milligram of sodium is too high. When over-done, diets high in sodium can lead to high blood pressure, heart disease, and stroke. The 2015-2020 Dietary Guidelines for Americans recommend we consume no more than 3,400 mg of sodium each day.
• Obvious culprits: Toss candy, sweets, potato chips, sugary cereals, fatty meat cuts, and other obvious unhealthy foods.
• Not-so-obvious culprits: Depending on your personal nutrition goals, you may consider ditching all products with fake, processed ingredients like monosodium glutamate (MSG), sulfites, sulfates, carrageenan, food dyes (like red #40), butylated hydroxyanisole (BHA), butylated hydroxytoluene (BHT), splenda, low-fat ingredients, fat-free ingredients, guar gum, modified food starch, "natural and artificial flavors", soy lecithin, malt extract or yeast.  

Step Two: Restock with Healthier Choices

• Fruits and vegetables: Load up your refrigerator and freezer with pre-cut, fruits and vegetables. Place them next to dips such as hummus and salsa for a quick grab and go snack.
• Smarter condiments and a variety of nuts and seeds. Try fresh salsa or hummus.
• Whole grains:  Choose breads that list either "100% whole wheat flour" or "whole wheat flour" as the FIRST ingredient.  Look for breads with two or more grams of fiber per slice.  Stock up with whole grain pastas, brown rice, quinoa, and whole wheat wraps such as the Ezekiel wraps.  The National Fiber Council recommends 32 grams of fiber for a healthy adult, and the American Heart Association states 25 grams of fiber for the average 2,000 calorie diet.
• Canned or boxed soups: Stock up on soups fewer than 600 mg of sodium.  Check out brands such as Amy's Organic, Pacific Organic in a box, Healthy Choice, and Progresso.
• Cereals and oatmeal:  Use the rule of five when selecting cereal: five grams of fiber or more and five grams of sugar or less. Some good choices:  Uncle Sam Original Whole Wheat & Flaxseed Cereal, Shredded Wheat, Nature's Path Smart Bran Cereal Barbara's Puffins Original, Kashi Cereals - GO LEAN Crunch, Ezekiel 4:9 Sprouted Whole Grain Cereal, Barbaras Multigrain Squarefuls, steel cut oats.
• Lean protein sources: Stock your cabinets with canned tuna and salmon, or choose BPA-free pouches. Choose chicken breast, fish, and ground lean turkey/beef as your go-to meats. There are also several delicious tasting black bean and other vegetarian burgers in the freezer section that make for a great meal base. When it comes to a healthy high protein Greek yogurt, FitnessMagazine.com recommends Fage Total 0% Cherry Greek Yogurt, Stonyfield Oikos 1.5% Organic Greek Raspberry, and Chobani 0% Blood Orange Greek Yogurt as some of their top choices. Stock up on eggs as well.

Some choices may be harder for you than others. For example, if you feel like the star of Hoarders, stubbornly remaining overly attached to your bag of Cheetos, I want you to relax. Spring-cleaning your 'kitchen nutrition' does not have to be an all or nothing painful task. Even small changes can grow, and motivate you to make larger changes in time. If you can't part with a particular unhealthy food, a small change might be to portion it out in individual serving baggies. Sign up for one of Pearce's upcoming nutrition classes to learn more about how you can choose foods that work for you!