Super Bowl Sunday // Enjoy the Game Guilt-Free

The problem for would-be healthy eaters is that Super Bowl snacks are rarely nutritious. The Super Bowl is one of the biggest calorie fests of the year for many Americans. The average football fan eats about a day’s worth of calories during the game (eek!). Don't let be your annual Super Bowl party be a diet downer. We've pinned some healthy alternatives to the foods you crave HERE on our Pinterest board "Fit Foods." // Scroll all the way down for some "woah!" worthy Super Bowl food facts! 

Plan TODAY for a healthier tomorrow and YOU WIN!

Super Bowl Facts:

• Americans will eat 80 million avocados on Sunday. That's enough to fill a football field 12 feet deep, according to Men's Health.
• Super Bowl watchers will down 325 million gallons of beer, according to SaveonBrew.com. That's enough beer to fill an Olympic-size swimming pool (which holds 630,000 gallons of water) 1,938 times.
• The National Chicken Council estimates that Americans will eat 1.23 billion chicken wings on Sunday. 
• Americans will likely eat 11 million pounds of chips on Sunday, according to Shape. 
• Fans will spend $2.37 million on soda this Super Bowl Sunday, according to Shape. 
• Dominos will deliver 11 million pizzas on Sunday. A slice from a large Dominos pizza is about 7 inches long. Line those 11 million slices end-to-end and it'd be the length of 21,388 football fields. 
• Super Bowl watchers will eat 3.8 million pounds of popcorn, according to Shape. 

Do you have a healthy Super Bowl snack to share with us? Share below and we'll share on our Facebook page!

February Events at Milestone

We have 3 great events coming up the first week of February! 

Extreme Performance Cycling Program with Dean Brooks // Starts Sunday, February 2nd

OPEN HOUSE // Saturday, February 8th 

Get to Know Yoga // Saturday, February 8th

Complete details below with corresponding flyer:

Milestone's Monday Munchies // January 27

Cilantro Lime Shrimp

[CLICK HERE FOR RECIPE]

Low in fat, high in protein and rich in omega-3 fatty acids, seafood is a healthy alternative to meat and poultry, and many of us would do well to eat more of it.

3 ounces of shrimp (or about seven medium-sized shrimp) has a mere 84 calories, 1 g of fat, and an impressive 18g of lean protein. And talk about versatility: enjoy them chilled (cocktail sylte), in a stir-fry with your favorite veggies, tossed in a steaming bowl of soup, perched atop a crispy leafy salad, stacked on skewers, and more.

Nutritionally, shrimp are a great source of selenium, an antioxidant that fights cancer-causing free radicals in your body. Other nutrients in shrimp include vitamins D and B3, plus the mineral zinc, and iodine, which is important for dieters because deficiencies can promote weigh gain or hinder weight loss. If you are watching your cholesterol, it's best to go easy on shrimp because four larger shrimp have 42.5mg of cholesterol. 

Nutrition Information Per Serving // Cilantro Lime Shrimp

Yields 6 Servings // Serving Size: 2/3 cup

Calories: 119

Fat: 3 g

Protein: 19g

Carb: 2 g

Fiber: 0 g

Sugar: 0 g

Cholesterol: 144

Sodium: 140 (without the salt) 

Old WW Points: 3

Points+: 3

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://magazine.foxnews.com/food-wellness/truth-about-shrimp-salmon-lobster-crab-and-more
http://www.skinnytaste.com/2010/03/cilantro-lime-shrimp.html

This Weekend at Milestone // Saturday, January 25

We have 3 awesome events going on this Saturday at the gym. Take your pick or come enjoy a little of them all! Events and times listed below with a corresponding flyer with more information.

Open House Event // 9 AM - 1 PM 
Entered into a drawing for an iPad mini just for attending Open House! 

CrossFit St. Matthews Informational Seminar // 9 AM - 9:45 AM

Tools for Change | 100 Pounds Gone: Success Stories  // 10 AM - 11:30 AM

We hope to see you there! 

Milestone's Monday Munchies // January 20th

Spicy Kale & Corn Stuffed Chicken 

Keep your chicken dishes interesting and delicious by stuffing your chicken breasts with veggies and some cheese to keep your taste buds happy. 

Superfood kale and sweet corn create a duo rich in vitamin A. The pepper jack cheese adds spice while binding the stuffing for the chicken. If spicy's not your thing, try Monterey Jack or Havarti cheese instead for creamy without the heat. 

| CLICK HERE FOR RECIPE |

Vitamin A is great for vision, immune health and cell growth. 

Nutrition Information Per Serving //  Recipe Yields 4 Servings

Calories: 386

Total Fat 15 g

 Saturated Fat: 4.5 g

Protein: 53 g

Total carbohydrates: 7 g

Sugar: 1 g

Fiber: 1g

Cholesterol: 160 mg

Sodium: 878 mg

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

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Thirsty Thursday // Low-Calorie Cocktails

Just because you're trying to reach new fitness and health goals, it doesn't mean you have to skip out on happy hour and give up your glass of wine. Happy hour doesn't have to be a diet downer. With a little planning, you can avoid diet disaster, and there are some alcoholic drinks that are relatively low in calories.

5 Ways to Keep from Overloading on Alcoholic Calories

ALTERNATE ALCOHOLIC BEVERAGES WITH NON-ALCOHOLIC BEVERAGES

CHOOSE WINE, LIGHT BEER, OR SIMPLE COCKTAILS MADE WITH LOW-CALORIE MIXERS // Just like you ask for your salad dressing on the side, don't be shy to ask for your cocktail exactly the way you want it. 

SKIP THE MIXER // Try a new flavored liquor on the rocks or with some water. No added calories. Save 100 calories with a diet soda instead of regular. 

DILUTE YOUR DRINK // Use club soda or sparkling water. Garnish with a wedge of citrus or pineapple to add flavor and few calories. 

HAVE A GAME PLAN // Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. But eat a light snack before you go so you won't get tipsy with the first drink and it will be less tempted to dive into the food. Always be aware of your own personal limits. Don't drink too much, and, of course, don't drink and drive.

Some mixers that won't pack on the pounds include:

• Diet soda or diet tonic: 0 calories
• Orange juice (6 oz): 84 calories
• Cranberry juice cocktail (8 oz): 136 calories
• Light orange juice (8 oz): 50 calories
• Light cranberry juice (8 oz): 40 calories
• Light lemonade (8 oz): 5 calories
• Coffee, tea: 0 calories
• Baja Bob's sugar-free margarita or sweet 'n' sour mix: 0 calories
• Lemon or lime juice (1/2 oz): 10 calories
• DaVinci or Torani's sugar-free syrups: 0

Low-Calorie Cocktail // Mojito
Although a drink made with sugar screams “back away!” for the waistline-conscious, you can request half the simple syrup—or ditch it altogether. Mint, lime, and soda water are all naturally low-cal, a shot of rum is about 100 calories, and 2 tbsp. of sugar (half the normal serving) in the form of syrup is about 40 calories.

What's your favorite low-calorie cocktail? Share as a comment below and we'll share them on our Facebook page! 

Happy Thirsty Thursday! 

Sources: http://www.webmd.com/diet/features/low-calorie-cocktails

http://www.glamour.com/health-fitness/2008/12/5-best-low-calorie-cocktails#slide=1

Milestone's Monday Munchies // January 13th

Chicken and Sweet Potato Stir Fry 

Today's Monday Munchie is from Women's Health Magazine; Chicken and Sweet Potato Stir Fry! This recipe contains both sweet potatoes and quinoa, 2 ingredients that yield great health benefits. 

| CLICK HERE FOR RECIPE |

Sweet Potatoes 

• High in vitamin B6 // Helps us maintain normal and healthy brain and nerve function, fight disease, and form red blood cells. It also helps us to break down and digest proteins. 
• Vitamin C // Vitamin C plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress.
• Vitamin D // Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
• Iron // Helps us to have adequate energy, resist stress and have proper immune functioning
• Magnesium // A relaxation and anti-stree mineral

Quinoa (a.k.a. The Supergrain of the Future!)

• Very rich in protein // It is a complete protein containing all nine essential amino acids.
• High in Vitamin B2 // Improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
• Contains almost twice as much fiber as most other grains. 
• Like sweet potatoes, quinoa also contains both iron and magnesium 
• High content of the antioxidant manganese

NUTRITION INFORMATION

Calories: 310 cal

Fat: 8.6 g

Saturated Fat: 1 g

Cholesterol: 54.5 mg

Sodium: 290.7 mg

Carbohydrates: 33.5

Sugar: 7.3 g

Fiber: 6.1

Protein: 24.4 g

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources:

http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz2qIDkCJHj

http://www.forbes.com/sites/juliewilcox/2012/06/26/7-benefits-of-quinoa-the-supergrain-of-the-future/ 

Battling Bloat

The holidays tend to leave us feeling a little puffy. Here are some tips that will help you battle bloat and feel your best: 

FIBER, FLUIDS & FITNESS // It's important to ensure you're eating enough fiber, drinking enough water and exercising for at least 30 minutes, 4-5 times per week. 

Fiber: whole grains, fruits, vegetables, legumes, nuts, and seeds; 25 grams a day for women and 38 for men

EAT SLOWLY // Eating quickly and not chewing your food can cause air swallowing which leads to bloating. Slowing down and enjoying your food not only helps to prevent bloating, but also makes your snack or meal more satiating. 

DON'T OVERDO CARBONATION // Carbonation can cause gas to get trapped in your belly. Limit your soft drink consumption and instead drink water flavored with lemon, lime or cucumber. 

LIMIT CHEWING GUM // Just like eating too fast, chewing gum also can cause air swallowing leading to bloating. If you have a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.

WATCH OUT FOR SUGAR-FREE // Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling. Get into the habit of reading the label. Look for labels that say "sodium free," "low sodium," or "very low sodium."

EAT SMALLER MEALS MORE OFTEN // This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.

Sources: http://www.webmd.com/diet/features/10-flat-belly-tips?page=1; http://www.health.com/health/gallery/0,,20765715_3,00.html

Pre-Diabetes Seminar // Saturday, January 11th, 9:30 - 10:30 AM

NEED HELP FOR PRE-DIABETES?

Turn around your diagnosis of pre-diabetes with a dose of nutrition and supervised exercise while losing weight. Baptist Health Louisville and the Baptist East/Milestone Wellness Center offer a pre-diabetes medical fitness program dubbed NEED - Nutrition, Exercise and Education to Deter Diabetes. Physician referral is required to join. The referring physician will receive information on the initial consultation and ongoing process. 

The goal of NEED is to delay or prevent the onset of Type 2 Diabetes for those already diagnosed with metabolic syndrome, characterized by extra weight around the waistline. Participants will first consult with a certified personal trainer from the Wellness Center on their medical and fitness history including a strength and cardiovascular assessment, and body composition. 

The NEED program beings with a class on nutrition, let by a certified diabetes dietician. Next, participants will begin their semi-private personal training sessions, selecting the most convenient times for their workouts. Losing as little as 5% of your total body fat, by incorporating a highly individualized physical activity program, will help decrease your risk of diabetes. Workouts are from: 

Noon-1 PM or 6-7 PM on Tuesday or Thursday for 5 Weeks

or

7-8 AM or 1-2 PM on Monday, Wednesday, Friday for 4 Weeks 

Call for program fees, which include personal training time at Milestone Wellness Center (insurance may pay for some portions of the program.) Milestone members receive a 25% discount on the training sessions. You do not have to be a Milestone member to participate. 

For more information, call Milestone Wellness Center at (502) 896-3900 ext. 115 or Baptist East Diabetes Management Program at (502) 897-8831

Milestone's Monday Munchies // January 6th

For our first Monday Munchie we are sharing SkinnyTaste's Chicken Pot Pie Soup! This recipe  for the ultimate comfort food seems very appropriate for the sub-zero wind chills we are experiencing today! SkinnyTaste.com is a great resource to use to keep your meals interesting and in line with your nutritional goals. SkinnyTaste provides all nutritional information with recipes along with Weight Watchers points for the old and new points+ system. Check out this recipe here. If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter and use the hashtag #MilestoneMM so we can see it! 

NUTRITION INFORMATION //

Servings: 9 / Serving Size: 1 cup / Old Points: 3 pt / Points+: 4 pts / Calories: 169.2 / Fat: 1.2 g / Protein: 18.5 g / Carb: 21.2 g / Fiber: 2.3 g

Servings: 6 / Serving Size: 1 bowl (1-1/2 cups) / Old Points: 5 pt / Points+: 6 pts Calories: 253.8 / Fat: 1.8 g / Protein: 27.7 g / Carb: 31.9 g / Fiber: 3.4 g 

ENJOY AND STAY WARM! 

TRX Suspension Training 6-Week Program

Have you wondered what those long, black and yellow straps are that hang from various parts of the gym? These are TRX Suspension Training straps and you can learn all about them beginning this week at Milestone with the start of our 6-week TRX Suspension Training program.

What is TRX Suspension Training?

Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. Suspension training leverages gravity and the user’s body weight to complete hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.

The TRX Suspension Trainer:

• Delivers a fast, effective total-body workout
• Helps build a rock-solid core
• Increases muscular endurance
• Benefits people of all fitness levels (pro athletes to seniors)
• Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Milestone's 6-week TRX Suspension Training program starts tomorrow, January 6th, with Milestone personal trainer, Robb Beyer. Get to your core as Robb guides you through the benefits of TRX: core strength, balance, flexibility, endurance and power. 

Session times: 

Mondays/Wednesdays, 6:30 am, 7:30 am or 5:30 pm

Tuesdays, 6:15 am

and Thursdays, 6 am. 

To learn more, call 896-3900 x115.