The Top 7 Superfoods of Fall

Be on the lookout for these vitamin-rich fruits and vegetables at your local farmers market and or grocery store. Not only will these foods provide you the best flavor, but they will be also be of greatest value!

Apples - Eat the skin! The apples skin is full of fiber and contains a powerful anti-oxidant that may fight off a host of diseases. Apples are also high in calcium, folate, and Vitamin C.

Pumpkin - Just 1/2 cup of pumpkin contains about a full serving of Vitamin A in the form of beta carotene, plus a healthy dose of potassium.

Brussels Sprouts - this vegetable is incredibly good for you, containing more vitamin C than an orange! Brussels sprouts are also high in vitamin K, calcium and folate.

Kale - Just 1 cup of chopped raw kale contains more vitamin K than any other green! This dark leafy green also offers high amounts of beta-carotene, an anti-oxidant which is believed to boost the immune system and help ward off certain types of cancers.

Chestnuts - A serving of chestnuts offers about half a days worth of vitamin B6 - boosting the immune system, keeping skin youthful and possibly fighting lung cancer. These nuts are also high in fiber, helping to fill you up longer.

Pomegranates - this middle-eastern fruit is loaded with antioxidants and compounds called tannins that provide good heart health and lower "bad" cholesterol (LDL).  Just 1/2 cup of arils provides 5 grams of fiber!

Turnip Greens - Turnip tops are the most nutritious part of this Autumn root vegetable.  One cup provides 441 mg or about a half of the daily recommended amount of Vitamin A (beta-carotene - helps to promote good vision, fight illness and build strong bones). Turnip greens are additionally loaded with Vitamin C, folate, Vitamin K and calcium.  

Healthy Eating Tips for Your Summer BBQ

We all know the summer months bring parties, barbecues and an overabundance of high calorie foods - burgers, ribs, potato salad, coleslaw, rich desserts and alcoholic beverages.  As the popularity in outdoor activities increases, consuming excessive calories may become an issue for many - leading to lack of energy and or unwanted weight-gain.  The following simple tips can help you to indulge in your favorite foods while saving you the calories - helping you to achieve that swimsuit body you have always wanted!    

1. Broaden Your Grilling Horizons
• Grilling does not have to be limited to hotdogs, hamburgers and bratwursts.  Fruits and vegetables are additional foods that taste great when grilled and provide many nutrients the body needs for daily functions!  Brush with a small amount of olive oil and throw right onto the grill.  Try grilling romaine lettuce, summer squash, eggplant, red peppers, peaches, and nectarines at your next barbecue!
2. Reinvent Old Favorites
• Most barbecue side dishes tend to be saturated with full-fat mayonnaise. Swap out half the mayo with non-fat Greek yogurt and use light mayo in place of regular!  It tastes just as good without the excess calories.
3. Sip Smart
• Warm weather brings fruity calorically dense cocktails.  Stay festive this summer by choosing seasonal sippers such as unsweetened iced tea with lemon and mint or seltzer with a hint of juice!  Fruit infused water is another great choice!  Soak your fruit of choice in water overnight and it will be ready to enjoy the next day.  Cucumbers and or citrus fruits always work great!
4. Don't Arrive Starved
• We all know that all bets are off when arriving to a party or meal starved.  Choosing healthful choices becomes challenging when you are starving.  Before heading to your next summer cookout, reach for a protein and a fiber rich snack to keep you full and sane.  Such foods include but are not limited to hummus, string cheese, a handful of almonds and fruits. 
5. Pick Your Indulgence
• Never restrict yourself from your favorite dishes.  Instead, control your portion sizes.  Head to the party with a plan and decide ahead of time what your indulgence will be.  Keep the portion size small and eat slowly!  Eating slowly will help you to really enjoy it.  Fill up the rest of your plate with healthful eats and your cookout will be a success! 

Here are a few ideas for your next cookout! 

• Baked Carrots & Zucchini Fries
• voraciousvander.com/2011/12/05/the-best-way-to-cook-zucchini-and-carrots/
• Fat Free Mayonnaise Substitute
• recipes.sparkpeople.com/recipe-detail.asp?recipe=696239
• Strawberry Watermelon Mint Infused Water
• 10 large strawberries
• 1/2 cup sliced watermelon
• 1/4 cup mint leaves
• 6 cups water
• Ice
• Directions:
• Fill the bottom of a pitcher with ice cubes and top it with strawberries, watermelon and mint leaves.  Fill the rest of the way with filtered water and let it cool. 
• Peanut Butter Cup Fudgesicles
• dashingdish.com/recipe/peanut-butter-cup-fudgesicles/ 

Recapture the "Spring" in Your Step

As the weather continues to warm up, outdoor physical activity will begin to become of high popularity. With an increase in activity, more nutrient rich caloric foods will be necessary in order to properly refuel the body and optimize performance. Spring brings new seasonal produce that is readily available at local grocery stores and farmers markets. Stocking up on the following vegetables will help you to achieve daily nutrition requirements while providing your body with natural sources of energy that will enhance your overall performance.

Artichokes – antioxidants in preventing some kinds of cancer as well as heart disease; helps lower cholesterol by helping to excrete LDL (bad) cholesterol; helps balance blood glucose levels; improves liver function by ridding toxins and assisting in vital operations; digestive aid (stimulates gall bladder); high in
potassium helping with hypertension
Asparagus – good source of fiber, folate, Vitamins A, C, E, and K, as well as chromium; detoxifying compound, glutathione, helping to protect against and fight some forms of cancer; rich in antioxidants

Green Beans – good source of fiber, vitamins A, C, K, as well as manganese and antioxidants lutein, zea-xanthin and beta-carotene; manganese can relieve the symptoms of osteoporosis and osteoarthritis as well as alleviating some PMS symptoms while helping the body to absorb vitamins B, E and the mineral magnesium
Leafy Greens – control blood pressure and blood sugar levels, lowering the risk for heart attacks; contains phytonutrients and antioxidants that prevent illnesses; high amounts of magnesium and the low glycemic index helps manage and prevent type-2 diabetes

Little things really do add up. Check out my talk at the Oxford Physical Therapy Center where I discuss some general nutrition tips that you can do daily to help you reach your goals!

http://www.youtube.com/watchv=VkJzn5rEoLM&feature=youtu.be

Cincinnati Cycling Summit 
Training. Positioning. Nutrition. Psychology.

February 2, 2013 from 9 am - 2 pm
Cincinnati Sports Club
3950 Redbank Road

Contact Peter Wimberg at pwimberg@aol.com to Register

Registration fee is $79 until December 31st, $99 after December 1st (costs include lunch)

Items to be Raffled include:

• Three months coaching and one hour personal training with Peter Wimberg
• BodPod with Dawn Weatherwax
• Free Consultation with Dr. Barbara Walker
• Comprehensive Fitting with Kathy Krumme

Fall is Here!

There's no better time to start buying in-season produce than the fall. Produce that is purchased in-season will be fresher, last longer, and TASTE better! Get the best value for your dollar by buying fruits and vegetables in-season.

In the fall, seasonal fruits and vegetables include: 

• Apples
•  Beets
• Blackberries
• Broccoli
•  Brussels sprouts
• Cabbage
• Cauliflower
• Cranberries
• Figs
• Grapes
• Lettuce
• Oranges
•  Pumpkins
• Sweet potatoes
• Turnips

You can get in-season produce from your local grocery store. These products will be marked with a sticker or sign that noting where the food was grown. You can also buy in-season at your local Farmer's Market, roadside fruit and vegetable stands, or get them delivered directly to your door with Green B.E.A.N. Delivery! Learn more at greenbeandelivery.com

Seasonal Recipe: Pumpkin Pie-Spiced Pumpkin Seeds
Ingredients:

•  1/8 tsp. Ground Allspice
• 1/4 tsp. Ground Nutmeg
• 2 Tbs. Granulated Sugar
• 1/4 tsp. Ground Cinnamon

Directions:   Heat oven to 375°F. and arrange oven rack in the middle. Toss 2 cups of pumpkin seeds with 2 teaspoons vegetable oil. Roast on a baking sheet, stirring every 5 minutes until seeds are aromatic, crisp, and browned, 10 to 15 minutes. Remove from oven then sprinkle with seasoning while still warm.

Great Smoky Mountains Getaway!

Great Smoky Mountains Getaway!

September 28-29-30 2012
 

Join Dawn Weatherwax, Sports Dietician from

Sports Nutrition 2Go and Peter Wimberg USA Cycling
Coach and Personal Trainer for three days in Gatlinburg
and Great Smoky Mountains National Park.  You will have
the opportunity to have a guided........

Hike to 90'tall Ramsey Cascade

Hike to the top of Mt. LeConte

Ride Cades Cove

Ride Newfound Gap to Clingmans Dome 

Attend seminars on nutrition for optimal performance and 

health, training for an active life, etc
The all inclusive price is $250 per person or $150 per day.

Attendees will be responsible for their own lodging and meals.

All seminars to be held at the Gatlinburg Falls Conference

Center where there are plenty of lodging options.

Contact Peter Wimburg at pwimberg@aol.com for more

information and to register