Keeping Your Heart Healthy

To help promote American Heart Month, Fitness Together in Temecula will be providing a free heart rate monitor with all personal training purchases during the month of February.  The Polar heart rate monitor includes the chest strap with transmitter and the wristband receiver that displays your heart rate.

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.  Your body definitely needs fat – but not as much fat as most people eat.

There are four major dietary fats in the foods we eat: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. The four types have different chemical structures and physical properties. The bad fats (saturated and trans fats) tend to be more solid at room temperature (like butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).
Fats can also have different effects on the cholesterol levels in your body. The bad fats (saturated fats and trans fats) raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

There are nine calories in every gram of fat, regardless of what type of fat it is. That’s a lot of calories compared to carbohydrates and proteins, which contain four calories per gram.  Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories. That can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Eating foods with a moderate amount of fat is definitely part of a healthy diet. Just remember to balance the amount of calories you eat with the amount of calories you burn. Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week). Doing so means that your diet will be low in both saturated fats and trans fats.
 

Want fish in a flash? This recipe offers a healthy and delicious serving of cod crusted with breadcrumbs and enhanced with citrus zest.
Yield: 6 servings

Here's what you need...

• 1 cup breadcrumbs
• 2 tablespoons unsalted butter (melted)
• 1/4 up chopped parsley
• 1 teaspoon grated orange zest
• 1 teaspoon grated lemon zest
• 1 teaspoon grated lime zest
• 6 (6 oz) skinless cod fillets (1.5 inches thick, with bones removed)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Combine breadcrumbs, butter, parsley and citrus zest until evenly mixed. Place the cod fillets on the prepared baking sheet. Season the fillets with salt and pepper. Top with the breadcrumb mixture, pressing it onto the fillets.
3. Roast until the breadcrumbs are browned and the cod is fully cooked, about 10 minutes.

Nutritional Analysis: One serving equals: 122 calories, 3.5g fat, 10g carbohydrate, .5g fiber, and 12g protein.

Fitness Together 951-302-2995

            Ed Ferrell

As owner, manager and head trainer of Fitness Together - Temecula, I have found that there is nothing more rewarding than helping my clients reach their personal fitness goals. It goes far beyond helping them to lose weight and feel better about themselves. I have seen lives completely changed when clients learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The improvements and enjoyment that clients experience in their daily lives as a result of their personal training is why I do this. I may work with each client less than an hour a day, but I known they are enjoying the benefits of their improved energy, health and fitness all day long -- and that's what its all about. Without your health, nothing else matters.

Contact Us

Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592

951-302-2995
www.fttemecula.com

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Quote of the Month

"Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn't going to get the job done."
- Jim Rohn

Health Trivia

20% of the calories in protein are used for digestion and assimilation. 8% of the calories of carbs are used. The number is only 2% for fat.

 Birthstone

Amethyst

Holidays

Feb 2, Groundhog Day
Feb 14, St. Valentine's Day
Feb 16, President's Day
Feb 25, Ash Wednesday
 

Healthy Humor

Remember, food is an important part of a balanced diet.