Archive

Posts Tagged ‘Nutrition’

Sushi, is it all Created Equal?

July 7th, 2011 No comments

Sushi comes in all shapes and sizes but not all sushi is created equally when it comes to nutritional content.  See the table below for nutritional information on many popular sushi rolls.

popular sushi rolls calorie and nutritional information table and chart

Click for full size image

As you can see not all sushi is created equal. When ordering your favorite kind of rolls, be aware of the calories.  The more you “layer” a roll with, tempura flakes, spicy mayo, special sauces and more, the more calories it will contain.

Get the PTI Buzz in your Inbox!

Farmed Raised Fish vs. Wild Caught Fish?

June 27th, 2011 No comments

Last week we talked about the benefits of including more fish in your diet. From both a nutritional and environmental perspective, farmed fish are far inferior to their wild counterparts.

Here’s WHY:

two wild salmon running upstream

Wild Salmon get more exercise!

  • Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish
  • Due to the feeding conditions of aquafarming, farm-raised fish are filled with antibiotics and exposed to more concentrated pesticides than wild fish
  • The fat content of farmed salmon is excessively high–30-35% by weight
  • Wild salmon have a 20% higher protein content
  • Farmed salmon contains higher concentrations of toxins known as PBDE‘s, a horrible class of carcinogenic compounds.

Fitness Fast Fact: Play 12 minutes of volleyball on the beach and burn 100 calories!

Get the PTI Buzz in your Inbox!

Why is Oily Fish so Good for You?

June 20th, 2011 No comments

Oily fish has an exceptionally high amount of Omega 3 fatty acids. These fatty acids are the essential fatty acids your body needs for almost every function from producing hormones to reducing inflammation.

japanese style braised salmon

Braised Salmon

Omega 3 fatty acids also:

  • lowers  blood pressure
  • lowers heart rate
  • lowers risk of death from heart disease
  • lowers risk for stroke
  • lowers risk for depression
  • lowers risk for some cancers

What is the best fish to eat:

  • Salmon
  • Halibut
  • Tuna (in moderation due to high mercury levels)
  • Cod
  • Sardines
  • Anchovies

Fitness Fast Fact: Try water aerobics for 30 minutes and burn 150 calories!

Get the PTI Buzz in your Inbox!

Categories: PTI Buzz Tags: , , ,

Battle of the Beans!

June 13th, 2011 No comments

Beans are just so healthy for us to consume.  Studies show that as little as one to three cups of beans a week can have a positive impact on our health.  They are a source of fiber, protein and nutrients and can help lower your cholesterol and decrease your risks for heart disease.

Take a look at the following chart to see how many calories, grams of protein, fat, carbohydrates and fiber each type of bean contains in a single serving.

nutritional chart for many types of beans, calories, protein, carbs, fat, and fiber content per serving

According to research performed by Michigan State University, kidney beans, lima beans, pinto beans and navy beans are the healthiest!

Fitness Fast Fact: Swim laps for 20 minutes and burn 150 calories!!!

Get the PTI Buzz in your Inbox!

PTI Buzz – It’s Barbecue Time!

May 31st, 2011 No comments

The average plate at a barbecue can add up to approximately 1,500 calories.  For some people that is a day’s worth of calories.  Here are some ways to cut the calories but still enjoy your meal.

Delicious grilled seafood kebabs

Fish Kebabs Grilled to Perfection!

Best Appetizers: Baked tortilla chips and salsa, crudites and low-fat dip
Best Entree: Grilled kebabs, chicken, sirloin, fish or tofu with lots of vegetables
Best Side Dishes: Field green salad, grilled corn on the cob, grilled asparagus
Best Alcoholic Beverage: Light beer (about 90 calories) or white wine spritzers
Best Dessert: Watermelon or fresh fruit salad

These healthy choices can cut your calories in half!

Fitness Fast Fact: Do some gardening; cutting, weeding or raking for 40 minutes can burn up to 200 calories!

Get the PTI Buzz in your Inbox!

Press Release: PTI-Tucson ‘Joining Forces’ to Benefit Military Families

May 25th, 2011 No comments

Jericho, NY, May 25, 2011 – Personal Training Institute-Tucson is proud to announce that it has opted into the Joining Forces and Let’s Move! Initiatives launched May 9th by First Lady Michelle Obama and adopted by the International Health, Racquet & Sportsclub Association (IHRSA). The program kicks off June 1st at which time eligible military families can find participating clubs in their area online at www.healthclubs.com.

Former US Army Paratrooper Craig Jackson with his wife Miki

“I feel very strongly about taking part in this worthwhile program,” says Craig Jackson, owner of Personal Training Institute-Tucson (photo, right with his wife Miki). Craig served seven years as a US Army Paratrooper, which included a deployment to the Middle East during the first Gulf War. In fact, this year marks the 20th Anniversary of Desert Storm. Jackson adds, “Fitness training combined with nutrition guidance can inspire smart lifestyle choices, positive self-esteem, improved health and so much more. These healthy results can really make a wonderful difference for military families who have already made so many sacrifices.”

PTI-Tucson will be offering free memberships to spouses and teenage children of deployed Reservists and National Guardsmen. These memberships will include three months of Body Basic that includes two strength training session each week with unlimited cardio, as well as nutrition counseling every other week. After the initial three-month program, participants can take advantage of unlimited cardio training with periodic body composition testing. PTI is also offering program discounts to active military and veterans. PTI-Tucson is located at 7625 North Oracle Road, Suite 145 at the Oracle Crossing Shopping Center.

For additional information, contact Craig or Miki Jackson at 520-297-8280 or Tucson@personaltraininginstitute.com.

PERSONAL TRAINING INSTITUTE: PTI has been changing lives since 1987 by combining its proven integrated program that encompasses one-to-one strength training and customized nutrition counseling for every client. Ranked in Entrepreneur’s “Franchise 500,” PTI was also named among “Top 50 Franchises – for franchisee satisfaction” by Franchise Business Review. This results-oriented franchise is growing nationwide to help members and owners to achieve their goals. Visit www.ptifranchise.com for more information.

CONTACT: Carol Kur, MSRD, Co/founder of PTI at 516-342-9064 x16 or ckur@personaltraininginstitute.com; or Karin Machusic, PR Consultant to PTI at 925-524-4334 or kjmachusic@msn.com.

# # # # #

Press Release: PTI Staff Run Relay Race to Benefit Strength for Life-NY

May 23rd, 2011 No comments

PTI staff, clients & friends raced around the clock at the Ragner Relay

Jericho, NY, May 23, 2011 – In her fifth race to benefit Strength for Life, Dee Mullin of the Personal  Training Institute was joined by colleague Jessica Swanson, former longtime PTI client Denise Chapman and current PTI client Nadine Schiavo and eight other members of their relay team “Running from (Celebrity) Rehab with Dr. Drew,” as they ran around the clock on May 13th and 14th in the 31-hour Ragnar Relay Series race that covered 197 miles from Bethel to Westchester. The weather held out for the racers, with special credit to PTI’s director of training Jessica Swanson, who ran despite battling poison ivy and a sinus infection. The team ran at a 9:33 mile pace, which is below the 11:00 mile average for this grueling relay http://www.ragnarrelay.com/race/newyork). Dee and two friends raised $1,100, and Denise Chapman raised $810 for a team total of $1900 benefiting Strength for Life, a nonprofit organization that provides free exercise classes and wellness weekends for cancer patients and survivors at locations throughout Nassau and Suffolk counties.

“I am inspired by Maggie, a client of Strength for Life,” said Ms. Mullin. “She is battling cancer of the appendix and is making tremendous strides thanks in part to the wellness programs provided by Strength for Life.” Fitness training combined with good nutrition can be hugely beneficial to cancer patients, giving them a sense of control in a devastating situation and providing them with more energy and an enhanced quality of life.

Cancer partients find strength in wellness classes

Maggie has been part of the Strength for Life program for more than one year. She had a second surgery in December 2010, yet she has gained remarkable endurance and strength through her workouts at Strength for Life. “… I don’t know if you two (Strength for Life co-founders) realize that you have changed my life forever. I will drop everything to make sure that I go to the exercise on Tuesday’s and Thursday’s. Your encouragement helped a lot. I always feel great after exercise, and I get to see all of my friends including both of you.” ~ Maggie

Fitness is all in the family and work culture for Ms. Mullin. Mullin started her career as a personal trainer with PTI and is now responsible for PTI’s franchise development and support. Her mom, Jacqui Errico, a certified Cancer Wellness Specialist and Health Fitness Instructor/Personal Fitness Trainer is the co-founder of Strength for Life, which was founded in honor of Evelyn Knapp, Co/founder of PTI, who lost her battle to breast cancer in 2005. Evan Kaplan, President & CEO of Personal Training Institute, is a member of Strength for Life’s Board of Directors and Carol Kur, Co/founder of PTI is on the organization’s Medical Advisory Board.

Strength for Life is currently seeking sponsors for its 2nd annual “Evelyn Knapp’s Run to Remember” event, which is scheduled November 20, 2011 at Sunken Meadow State Park. According to the race organizer, they expect 1000+ registrants this year, especially since the course is one of the most challenging in the Northeast and last year’s event was professional and timely. Sponsors receive name and logo placement on marketing materials that are distributed to thousands of potential racers throughout Long Island, as well as publicity on Strength for Life’s website, placement on race day apparel and mentions in all pre-race and post-race publicity. To learn more, visit: http://strength.engineroomdm.com/NewsEvents/FundraisingEvents.aspx.

PERSONAL TRAINING INSTITUTE: PTI has been changing lives since 1987 by combining its proven integrated program that encompasses one-to-one strength training and customized nutrition counseling for every client. Ranked in Entrepreneur’s “Franchise 500,” PTI was also named among “Top 50 Franchises – for franchisee satisfaction” by Franchise Business Review. This results-oriented franchise is growing nationwide to help members and owners to achieve their goals. Visit www.ptifranchise.com for more information.
Strength for Life provides exercise classes, equipment and wellness retreats to cancer patients on Long  Island at no cost to participants. Founded in 2007, the race honors the memory of Evelyn Knapp who lost her battle with breast cancer at 40 years old. As an exercise physiologist Evelyn knew the benefits of exercise and personally experienced how it helped during treatment. We became Certified Cancer Exercise Specialists hoping to share the information and empower cancer patients/survivors to feel their absolute best and regain their ‘strength for life’. After our first breast cancer support group presentation we knew we had to offset the costs somehow because cancer patients have astronomical costs even when they have insurance.

Strength for Life has recently been featured in Long Island Business News, featured on FIOS1 ‘My LITV” and ‘Live it UP’ Ch. 55 and honored by Long Island Press ‘Fortune 52’ celebrating Long Island’s unique and inspirational women. With that recognition comes growth and greater need for funds to maintain the programs at no cost.

CONTACT: Carol Kur, MSRD, Co/founder of PTI at 516-342-9064 x16 or ckur@personaltraininginstitute.com; or Karin Machusic, PR Consultant to PTI at 925-524-4334 or kjmachusic@msn.com.

 

# # # # #

Good Ole Diet Tips

May 23rd, 2011 No comments

As much as things change they stay the same. The advice our parents and grandparents gave us still holds true today. Here are some tips that were offered up by past generations to stay healthy.

fresh fruits and vegetables like apples and carrots

1. Start your day with hot water and lemon juice
2. Never skip breakfast
3. Drink water throughout the day
4. Eat your vegetables, especially from the garden
5. Eat at least one bowl of vegetable soup a day
6. Have three prunes every morning at breakfast
7. Snack on fresh fruit and vegetables throughout the day
8. Stand up straight – better posture equals a better body

Get the PTI Buzz in your Inbox!

Boost your Brain Power with these Foods

May 9th, 2011 No comments

Just in time for finals! The following is a list of foods that contain vitamin K, E and Zinc, as well as other vitamins and minerals that can help increase both attention and memory. 

  • Pumpkin seeds
  • Broccoli
  • Nuts
  • Oily fish
  • Blueberries
  • Tomatoes
  • Blackcurrants
  • Eggs
  • Almonds
  • Green tea or coffee
  • Red Wine
  • Dark Chocolate

It may be a good idea to save the red wine for after exams or your big work presentation!

Get the PTI Buzz in your Inbox!


Common Superfoods – You would have never guessed!

May 2nd, 2011 No comments

The word Superfood is tossed around a lot lately.  There are all sorts of exotic superfoods that seem to cost their weight in gold!  However, you do not have to break the bank to have superfoods in your diet.  Here are ten superfoods that are exceptionally rich in nutrients and anti-oxidants and commonly found in your kitchen.

Super Soup!

  1. Black Pepper
  2. Sunflower Seeds
  3. Onion
  4. Peas
  5. Sesame Seeds
  6. Garlic
  7. Celery
  8. Bell peppers
  9. Beans
  10. Tomatoes

Add all of these to a pot of soup and have everything you need to have a Super Soup!

Fitness Fast Fact: Ride your Bike for 30 minutes at a moderate speed and burn 200 calories!

Get the PTI Buzz in your Inbox!