Stocking Your Pantry for Success

We all know that planning is the best way to have successful healthy eating habits.  However, what happens on those days when chaos strikes and nothing goes as planned?  Having a pantry stocked with healthy options will help you succeed on even the busiest of days!

Pantry Staples
wheat•    Grains – Wonderful, whole grains – quinoa, barley, oats, brown rice, whole wheat pasta.  Quinoa only takes about 5-10 minutes to cook!
•    Dry beans – Lentils, pinto beans, navy beans – any will do.
•    Whole wheat flour – Can be used as a substitute for white flour (at least partially) to bake or make a roux for a sauce.
•    Nuts and nut butter – Make a great on-the-go snack.
nuts•    Milled flaxseed – To give your oatmeal or salad a nutritional boost.
•    Dried fruit – Doesn’t go bad like fresh fruit, with similar nutrition.
•    Dried herbs and spices – An excellent way to add flavor to food without adding salt.
popcorn•    Popcorn – Air- or stove-popped popcorn can be a healthy and filling treat.
•    Low-sodium chicken or vegetable broth – Make a soup by adding some of your pantry staples and vegetables to the broth.  You can also cook your grains in broth for added flavor.
•    Lcanned tomatoesow-sodium canned beans – Mix these nutritional powerhouses with some vegetables for a quick and complete meal.
•    Low-sodium tomato sauce and diced tomatoes – You can add these to just about anything to spice things up, and they‘re a vegetable!  Win-win.
canned tuna•    Extra virgin olive oil – Heart-healthy and good to have on hand for cooking or making salad dressing.
•    Vinegar – Another great way to season without the added sodium.  Also great for making a quick salad dressing.
•    Canned tuna/salmon (packed in water) – An easy, no-cook option to throw on a sandwich or in a salad.
•    Hot tea – An easy way to have a flavored beverage with no calories, sugar or fat.  Some teas, like green tea, even provide a nutritional benefit.

For GATC Nutrition Services as well as additional advice on healthy eating habits, contact Kristin Burgess, RD, GATC Nutritionist and Personal Trainer.

Single Bout of Aerobic Exercise Can Boost Memory and Reasoning

EnergyZoneblogThere has yet to be a consensus on the cognitive benefits of physical activity. Several studies report benefits in children, while others report no benefits. A study in the Journal of Clinical and Diagnostic Research looked at the effects of aerobic exercise on a variety of cognitive indicators in healthy, young people.

During the study, 10 healthy males took eight cognitive function tests – measuring memory, reasoning, concentration, and planning – followed by 30 minutes of cycling at moderate intensity. After heart rate had normalized, participants took a post-test measuring the same functions. The results showed significant improvement in the memory, reasoning, and planning tests, but no improvement in concentration. Participants also took less time to complete the post-test compared to the pre-test. The authors conclude that a single bout of moderate intensity aerobic exercise for 30 minutes can improve some aspects of cognition shortly after the activity.

Nanda B, Balde J, Manjunatha S. The Acute Effects of a Single Bout of Moderate-intensity Aerobic Exercise on Cognitive Functions in Healthy Adult Males. J Clin Diagn Res. 2013 Sep;7(9):1883-5. doi: 10.7860/JCDR/2013/5855.3341. Epub 2013 Sep 10.

GATC offers a wide selection of complimentary group fitness classes each week as well as small group personal training classes to help you achieve your aerobic goals.