Ancient Grains that will excite your tastes and diet

Step out of your comfort zone and away from the typical brown rice, quinoa, and couscous. There is a whole new world of ancient grains that will offer new and exciting tastes and nutritional benefits to your diet. What makes ancient grains so special, is the fact that these grains have had little changes over hundreds of years. Less refining equates to more preserved nutrients giving us more bang for our grain!

grainsFreekah is gaining popularity in kitchens with its low glycemic index and impressive nutritional profile. It is a form of young durham wheat (not gluten free) and has flavor profiles of tasting nutty and smokey. Freekah is comparable to bulgur and can be used in place of rice, couscous, or most any grains in meals. Freekah has three times more fiber than brown rice in addition to lutein and zeaxanthin which are nutrients to support eye health.

—> WARM FREEKAH SALAD RECIPE

Teff is a tiny grain often eaten raw, cooked, or ground in to flour. It is gluten free and contains all 8 essential amino acids, making it an excellence protein source. Teff also contains many minerals such as magnesium, copper, iron, zinc, and phosphorus. This tiny grain has a sweet and nutty flavor making an excellent flour for sweet breads, cookies, and even puddings!

—>TEFF DATE BREAD RECIPE

Kamut exceeds the nutritional content of classic wheat and brings a buttery and nutty flavor profile to the dish. Although not gluten free, it can add variation in taste and nutrition as a substitute of other grains in meals. It is known for its especially high content of selenium, zinc, and magnesium. Some studies have shown that kamut may contribute to lowering total cholesterol levels.

—> KAMUT PIZZA CRUST

Amaranth is a unique grain because it is the only one that is documented to contain vitamin C. It is also high in minerals such as calcium, iron, phosphorus, magnesium, potassium and is an exceptional gluten free plant-based protein source! Amaranth packs 28 grams of protein per cup of cooked grains!

—> POPPED AMARANTH PROTEIN BALL RECIPE

Millet. Known for its high content of manganese, magnesium, phosphorus, and copper, millet is a tiny grain that is gluten free. Although found as a main ingredient in bird food, humans should incorporate this grain in to their dishes for heart health, healthy digestion, and blood sugar control.

—> LEMON MILLET WITH GRILLED ASPARAGUS

 

References:

Written by Amy Fenzel. Who is Amy? Read below. And if you have a question, feel free to .

LMN122315TP1-13 (1)Hey there! My name is Amy Fenzel and I am married to my husband John and we have lived in Nashville, TN for the past year and a half. I am currently doing my Dietetic Internship at Vanderbilt University, and am a soon to be Registered Dietitian. My husband is a mechanical engineer and both of us graduated from the wonderful Virginia Tech! Some things I really love in life: Jesus, chai tea, warm weather, and sweet potatoes.

I have a huge passion for nutrition and health. I love how food is our medicine and how the foods we put in to our bodies makes a huge impact on how we feel and function every day. My goal is to work in the area of health promotion and disease prevention in a community or business setting. Cooking and baking are two of my favorite things, although I am not the best recipe follower- I hope to share some healthy recipes with you all and inspire healthy eating!

 

6 Spices That Will Boost Your Metabolism

Although eating spices alone won’t be a weight loss solution, consuming these six spices regularly, will help give your body nutrients it needs to jump-start the fat burning process. Try incorporating these spices in to your meals today!

fat burning 1. Turmeric has a a powerful agent called curcumin that has been found to act as a powerful anti-inflammatory in addition to being an anti-cancer agent by regulating the cell cycle. Turmeric supports the functions of the liver and has a bright yellow-orange color that adds flavor and nutrition to any meal.

2. Cinnamon is known for its nice smells and warming affect. It also has been shown to control blood sugar levels and be effective in regulating insulin. It is full of antioxidants and helps reduce inflammation in the joints and blood vessels.

3. Ginger is a powerful root that is great at fighting free radicals in the body. In addition to having a great taste, ginger is a strong anti-inflammatory and decreases pain and swelling.

4. Cayenne pepper not only adds fire and spice to your taste buds, but has been proven to raise metabolism aiding in faster fat burning, all due to the powerful agent called capsaicin. Eating cayenne pepper with meals results in faster satiety resulting in consuming less foods. It is an effective anti-inflammatory and pain remedy.

5. Cumin is used in many Indian and Mexican dishes and is loaded with antioxidants that boost metabolism and fight inflammation. Cumin contains minerals such as iron, magnesium, and phosphorus. Studies have shown cumin to support weight loss and a reduction in LDL cholesterol.

6. Cloves is prized with having the highest antioxidant content (ORAC value) out of all the other spices and herbs. It is an antimicrobial and strong antiseptic. In addition to being an anti-inflammatory agent, cloves helps boost metabolism with its unique sweet and spicy flavor.

Written by Amy Fenzel. Who is Amy? Read below.

LMN122315TP1-13 (1)Hey there! My name is Amy Fenzel and I am married to my husband John and we have lived in Nashville, TN for the past year and a half. I am currently doing my Dietetic Internship at Vanderbilt University, and am a soon to be Registered Dietitian. My husband is a mechanical engineer and both of us graduated from the wonderful Virginia Tech! Some things I really love in life: Jesus, chai tea, warm weather, and sweet potatoes.

I have a huge passion for nutrition and health. I love how food is our medicine and how the foods we put in to our bodies makes a huge impact on how we feel and function every day. My goal is to work in the area of health promotion and disease prevention in a community or business setting. Cooking and baking are two of my favorite things, although I am not the best recipe follower- I hope to share some healthy recipes with you all and inspire healthy eating!

Sources:

 

Get Off Your Butt…Literally

I’ve been having an issue with a nerve on my right leg lately. I thought at first it would just go away, but alas, it hasn’t. So, I went to 2 people who I know could help me figure this out: Heather and Colton – 2 of our beloved Adrenaline Instructors.

sitting

Sitting at your desk all day is not a good thing

When I explained the problem to them, Colton just blurted out, “It’s because you are on your butt all day”. Now, I hope he was kidding because honestly I don’t think I’m on my butt all day, but there could be some real truth to what he said. However, Heather, in a much more diplomatic way, said, “sitting on your butt is the new smoking”. NOW THAT caught my attention!

What?!? How could sitting be the new smoking. So, I did some research. And I discovered that sitting on your butt IS INDEED really bad and harmful for you.

For example, did you know…

  • Obese people sit on average two-and-a-half hours more every day than thinner people.
  • Sitting for long periods of time could actually make bottoms bigger because sitting down puts a large amount of force on the body tissues that make fat cells. It causes them to produce up to 50 percent more.
  • According to Dr. James Levine, a Mayo Clinic endocrinologist, “People who sit for a prolonged period of time throughout the day are predisposed to developing diabetes, and those people who have diabetes, their diabetes gets worse,”.

Those are some serious complications!  So what are the solutions? How can you overcome this if you have to work at a desk most of the day?

Here are some solutions to help:

  • Get a standing desk.  These are becoming very popular these days.  Here are a list of some. If you don’t like these you can always google, “standing desks” for other options.
  • Have regular breaks. Try taking a break every 30 minutes or once every hour and get away from your computer.
  • Look for opportunities that allow you to stand and work. Try standing up when using the phone or stand up during meetings or teleconferences.
  • Move away from your desk. Walk to talk to your colleagues instead of sending them emails or calling.
  • Walk and talk. Have walking meetings outside. Bring a small notebook to take notes.
  • Take the stairs; don’t use the elevator.

Not all of these ideas may be ideal for your work environment. But regardless of what you choose to do, know the risks of sitting many hours a day and what that will do to your body.  But then also recognize that you can do a variety of things at work that can help you.

In fact, I’m curious, what do you do at work to stay active and not sit for long hours?  Share below.

Tom

 

 

Sources used for this post:

Get off your Duff! Sitting is the ‘New Smoking’ by CBN.com

Standing Desks: How sitting is the New Smoking by LifeHacker

 

10 Ways to Burn 200 Calories

burn_caloriesFitting in more exercise, even in small bouts, can help your heart stay healthy and encourage weight loss over time. Fight those sedentary days and find ways to sneak in some of these simple ways to burn 200 calories in no time!

  1. Does your living room need a spruce up? Give it a fresh coat of paint and burn 200 calories from an hour of rolling paint on the walls.
  2. Scientists at Colorado State University and the University of Colorado, found that two and a half minutes of intense exercise (sprint interval training) performed in 30-second intervals can burn an extra 200 calories by the end of the day.
  3. Grab a group and have a friendly competition with some friends or family and play 40 minutes of badminton while burning 200 calories.
  4. Has your car been desperate for a wash? Save the money from taking it in, and grab a hose and bucket to wash it yourself! 40 minutes of scrubbing burns 200 calories. You save money and burn off some extra calories.
  5. Do you spend a lot of time blowdrying your hair? Or maybe you go from brushing your teeth, to making coffee, to waiting for your microwave oatmeal. Substitute all of that time standing around and use it to do simple squats! 15 minutes of squatting will burn an extra 200 calories.
  6. Roll out that yoga mat and burn 200 calories from 25 minutes of Vinyasa yoga, taking the time and focus to move from one pose to the next.
  7. Instead of having another coffee date with a friend to catch up, switch it up and go on a walk outside! Walking and talking will burn 200 calories in just one hour, and that time will fly by!
  8. Have a stationary bike in your home? Or maybe you prefer to roll down the street getting some fresh air. Biking will burn 200 calories in just 25 minutes at a moderate speed.
  9. Belong to a gym? Use that membership and do 26 minutes on an elliptical at a moderate pace or walk on a treadmill at three miles per hour for 56 minutes and burn 200 calories while doing so.
  10. Tired of your stiff office chair? Use an exercise ball and practice that good posture and balance for 1 hour and 50 minutes to burn 200 calories. It may take a little more concentration to focus on your work, but it is worth a try!

Written by Amy Fenzel. Who is Amy? Read below. And if you have a question, feel free to .

LMN122315TP1-13 (1)Hey there! My name is Amy Fenzel and I am married to my husband John and we have lived in Nashville, TN for the past year and a half. I am currently doing my Dietetic Internship at Vanderbilt University, and am a soon to be Registered Dietitian. My husband is a mechanical engineer and both of us graduated from the wonderful Virginia Tech! Some things I really love in life: Jesus, chai tea, warm weather, and sweet potatoes.

I have a huge passion for nutrition and health. I love how food is our medicine and how the foods we put in to our bodies makes a huge impact on how we feel and function every day. My goal is to work in the area of health promotion and disease prevention in a community or business setting. Cooking and baking are two of my favorite things, although I am not the best recipe follower- I hope to share some healthy recipes with you all and inspire healthy eating!

Sources:

http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/Copy-of-12/37.html

http://www.rd.com/health/diet-weight-loss/1-ways-to-torch-200-calories/

http://www.shape.com/blogs/working-it-out/burn-200-calories-25-minutes

Congrats to American Karate athletes

On Saturday, Feb. 27, nine outstanding young athletes tested for higher belts with Neil Ehrlich’s American Karate at the nZone. Outstanding skill and sportsmanship was exhibited by all exam candidates.

karate

 

Front row L to R: Isaac King, Grace Lee, Emma Lee, Joella Cabrera, Ritin Batra, Vishwa Sumkara.

Back row L to R: Brian To, Coach Duanne Barbour, Master Coach Neil Ehrlich, Junior Coach Krissa Rehberg, Sifu Rod Hillegass, Rohin Batra, Junior Coach Dan Richardson, Vivian To.

Great job to all!

What Teaching Your Kids Have Taught Me

I love teaching kids here at the nZone!  It is really amazing to see them succeed in so many ways, from doing their first push up correctly, learning how to open up to connect with others, and gaining the confidence to become more of themselves.

teachingFor those of you who know me, you know that I don’t have any children of my own (yet!) but wow have your children taught me SO much the past 3 years here at the nZone. And they make my life so much better for all the lessons they teach me. Here’s just a few that stand out most to me (I’m sure you can probably relate):

Patience.. so.. much.. patience

I work a lot with children ages of 2 – 5 (we actually do breathing exercises and yoga together.. imagine that)! and one of the most important things I am continually learning more of is patience.. compassionate, ever consistent patience.

I’ve found a lot of times stress (either “bad” or “good” stress or even excitement) is sometimes misinterpreted as “misbehaving.” When in reality, it is a lot of energy that can be refocused into a fun learning experience. If we have the patience to let them learn at their pace and in their own way, we give them space to grow how they know how to grow best.

How to lovingly say no

This isn’t a news flash to you parents: sometimes the answer is no. One thing I’ve learned is HOW I say no is essential. I like to always empower the kids by giving them choices- what would you like to do given these choices? If they want to do something else, the answer is firmly and lovingly no. And despite any emotional reaction from them, standing my ground teaches them to say what they mean, and how to create healthy boundaries.  

How to use our words

How often do we as adults not say how we feel, or say what we really want?

I see so often at the younger ages they haven’t learned how to fully communicate either! So we work on using our words. Saying how that made us feel, asking for what we want (and no we don’t always get it), so how we can still make light of the situation and find a positive outcome together?

How to let go

I mean this in two ways – letting go of the serious, responsible side and having fun. And letting go of how they turn out. We can’t control others, which includes these starryeyed beautiful ones that sometimes turn into startling screamers out of nowhere. Trust me (as I’m sure you know), many children do not respond well to being told what to do or feeling “forced” what to do (note: this doesn’t mean they aren’t disciplined, they ARE told the expectations and consequences, are always given choices that empower them to choose). But at the end of the day, we do the best that we know how to do, which means letting go of any unrealistic expectations we have of ourselves as well.

Finally. How to show appreciation

At the end of the day, these kids.. no matter what age, are incredibly caring, thoughtful and will warm your heart for the whole week with one meaningful gesture. I love my surprise hugs, the big smiles when they see me, and the random “you’re awesome Miss Jennifer!” They are incredible examples to use to show those around us more kindness and open welcoming arms.  

So, I think it’s important to sometimes step back and ask myself how I can use these lessons they have taught me:

  • How can I have more patience today?
  • How can I lovingly say no when I need to?
  • How can I use my words in a kind and loving way to say what I want and how I feel?
  • How can I let go of control over the situation, and embrace a little more playfulness?
  • How can I show more appreciation (to myself and others) today?

And on the final note there, I want to also take a moment to thank YOU for trusting me with your little (and big) ones to teach them more – not only about fitness but about growing together.

– Jennifer Burns, nZone Kid’s Fitness Manager

Tips to keep you strong while shoveling snow

 

It’s here!  It’s here!  Whether you call it Snowmaggedon 2016, Snowzilla or even the Jonas Brothers Blizzard,  it’s here!  And that means plenty of shoveling over the next few days.

snowSo how do you make sure you stay strong and don’t hurt yourself shoveling (you may laugh but there are over 11,000 who hurt themselves each year shoveling snow)?  Here are a few tips.

Start by warming up – Think about the movements you’ll make while shoveling and then use dynamic moves that mimic these movements. Don’t use static stretching. Save that for after the shoveling.

  • Torso rotations with toe taps
  • Squats
  • Lunges
  • Hamstring kicks
  • Torso circles
  • Bicep movements
  • Overhead presses with knee lifts
  • Arm circles with step touch
  • Slow butt kickers
  • Dead lift movement

During the shoveling remember to use your quads to lift and throw with. Keep your knees slightly bent and tighten your core. This will protect your back.

Once you’re done shoveling, take some time to do some static stretching. Hold your stretches for at least 15 – 30 seconds.

Stretch the following:

  • Hamstrings
  • Quadriceps
  • Calves
  • Cross Leg Gluteal
  • Lying Torso Rotation
  • Tricep
  • Bicep
  • Chest
  • Abs
  • Cat and Camel

Once you’re done stretching, take a nice warm Epsom salt bath. It will warm you up and soothe any aching muscles.

Science Shows that Exercising Make Kids Smarter & Happier

Ok, so we all know that exercising is great for your child’s body, but did you know that studies have shown it makes them happier and yes, even smarter?

In one study, a 3 month exercise regimen increased bloodflow to the part of the brain focused on memory and learning by 30%. (Spark: The Revolutionary New Science of Exercise and the Brain)

And yes, sweating can make them smile. Duke University published research revealing that exercise is just as effective as antidepressants in treating depression, and significantly decreases anxiety (Standard Medical Intervention and Long-term Exercise Study).

Okay, so exercise is pretty great. Now how do we get our kids to fall into a lifelong love with it?

Two simple words: Fun and Variety.

Disguising exercise as a game, competition or new learning experience is guaranteed to have them laughing and excited to do more every day.  

Better yet, including your child in an environment that encourages working with other children helps them mentally associate exercise with fun, connection and success.

Variety is KEY. Children’s brains develop at a rapid rate through their developmental years and they are eager to learn and experience new things. Involving them in a variety of fitness activities further helps them physically develop both essential muscular and cardiovascular strengths that one sport or one activity often misses.

AND here’s the BEST part. You don’t have to drive around everywhere to ensure they can experience both variety and fun. Kids Fitness classes are now all the rave, as parents are quickly learning that they can have a “one stop shop” of a variety of Kids Fitness classes without driving all over town. And YOU can actually work out or attend your own Adult Fitness class while your child is learning, sweating and laughing in their own Kids Fitness class. It’s a win-win for the whole family.

Kids are SO excited to learn that we have everything from dance classes, to Rollercise, Kids Kickboxing, Animal Yoga, Kids Bootcamp and over 30 more classes each week for kids ages 2-12. With a Kids Fitness membership, they have unlimited access to all of these classes to drop in anytime you want. Check out the full schedule of classes here: http://thenzone.com/kidsfitness

We even publish a family friendly exercise video for you to try out at home every few weeks. Just check our nzone Youtube channel here: https://www.youtube.com/playlist?list=PLLqf-p9O0WXGPgkOHkYZjMCnongorTwHi

To schedule your child’s first FREE week of “drop-in classes” please email Jennifer at jenniferb@thenzone.com.

We hope to see you soon!  

 

A New Roof is Coming

We are super excited that our new roof is being installed!  With substantial help from New Life Christian Church, this much needed project is finally here.  The members of New Life have supported the nZone since it’s inception both physically and financially.  We are grateful for their partnership in helping make the nZone such a great, safe, place for our community to come and have fun.

Speaking of fun, here’s some fun facts about how the roof is being installed.  The old roof was a “built up” roof consisting of insulation, asphalt, and gravel on top of a metal decking.  Over the past week, the gravel has been (mostly) removed and the workers are stripping off the asphalt and old insulation.  After the old material is removed, a new layer of 6” of insulation and a rubber membrane coating will be installed to give us durable, watertight, roof once again.

The entire project should be completed right around Thanksgiving (hopefully before).  Throughout the project there may be times that the pieces of the old roof material fall through some of the damaged decking.  Our staff is working hard to keep the debris picked up, but if you happen to see any, please do us the favor of picking it up.  We may also have to close a few areas for short periods of time (a day or less) during the installation.  We apologize for any inconvenience.  Please be assured that we are working hard to minimize the impact to all of our customers and will do our best to communicate any changes to the programming schedules as we learn about them.

The Benefits of having a workout partner

Achieving our workout goals are not always as easy as we hope they will be. That is why it is so important to have a friend push you to help you achieve them. Learn more in this video.