Have you found it difficult to balance a healthy diet with increased exercise or training?

Midtown Chicago’s Registered Dietitian, Jenny Maloney, is back to tell you how.

Spring is training season for many members. If you have a marathon, triathlon, 5K, or other athletic competition on the calendar, you’re likely exercising more and getting hungrier as well.

There is a fine line between fueling for your exercise or sport and overeating, which can result in weight gain despite an increased caloric burn.

The tendency after a hard workout is to eat twice as much as you normally would, and this can get you into trouble, so ensure that you are eating an overall healthy and balanced diet.  Are you consuming enough fruits and vegetables? Are you choosing whole grain versions of foods and lean protein?

Once you are eating a variety of healthy foods, then you can start to think about fueling for exercise.  Instead of eating two desserts after a hard workout, add an extra serving of fruit, vegetables, or protein, or add an extra healthy snack. For example, if your dinner is a chicken stir fry, add another ½ cup of brown rice and an extra ounce of chicken. If you are still hungry after dinner, you can always have a snack.

Make sure to eat before and after exercise so you are not starving when you are done. During the off-season or taper periods, cut down your portions but continue to eat healthfully. When you are in training or exercising more, you can eat more but make sure the food is still healthy.

What race(s) are you training for this spring?

As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

• The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
• Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
• Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

Courtesy of wagnerfpa.wordpress.com.

So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

Consider this:

• The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
• Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
• Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

Courtesy of www.topnews.in.

What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

Roger Federer and Maria Sharapova might train for 60 hours a week to get their world-class games in shape, but not everyone can follow their lead.

Fortunately, Midtown has the world’s only patented tennis teaching program for adults that transforms beginners into players in just three short weeks.  The program is so revolutionary that it has taught more than 100,000 people how to play since 1972.

Besides the incredibly short three-week timeframe, what makes the program so unique are the four different types of balls used as your skills quickly progress: Red (25% compression), Orange (50%), Green Dot (75%), and regulation yellow.

You’ll enjoy six lessons taught by certified teaching professionals, complimentary free practice lane privileges and use of the club (if you’re not already a member) throughout your session. We offer a variety of convenient lesson times and can even lend you a racquet.  Our pros will teach you all the basics, including the serve, forehand, backhand and net play for singles and doubles.

Tennis in No Time (TNT) Fast Facts

• TNT features one-hour of court time followed by a half-hour summary twice per week.
• Lessons and Mixers (we like to have fun) feature fun Cardio Tennis drills and games.
• For your convenience, childcare is available during TNT.  Ask us for the nursery schedule.
• Lessons start May 2.
• Students are invited to attend an Orientation in advance of their lessons.
  -Session 1 Orientation is Wednesday, May 2, from 7-8:30pm
  -Session 2 Orientation is Wednesday, May 30, from 7-8:30pm
• Two parties will be held each session:  cardio tennis party and tennis mixer.

Best of all, the entire program, including pre- and post-session parties, is only $115 for non-members and $65 for members.

“Tennis in No Time is the best way for a beginner to learn to play tennis,” said General Manager Michael Mahoney. “What surprises all of our students is just how quickly they’re able to learn the game. Beginners truly become players in just three short weeks.”

To register or for more information on Tennis in No Time, call the club at (773) 235-2300 or fill out a registration form here.

Who’s ready to play?

Courtesy of eatright.org.

March is National Nutrition Month, and this year, the Academy of Nutrition and Dietetics is urging Americans to “Get Your Plate In Shape.” With the help of the “My Plate” model, which replaced the Food Pyramid in June 2011, the experts are giving us a reminder of the healthy nutrition goals we have heard before:

• Make half your plate fruits and vegetables
• Make at least half of your grains whole grains
• Switch to fat-free or low-fat dairy
• Vary your protein choices
• Cut back on sodium and empty calories from solid fats and added sugars
• Eat less
• Exercise more

Our next Cardio Tennis Triples Tournament takes place tomorrow night at 6pm.

Cardio Tennis Triples is one of the fun, fast-paced games used in many of our Cardio Tennis classes. Teams consist of three players of mixed ability levels who play points with “transition” balls.  Teams usually play to a specified total number of points to determine a winner. Triples has two primary goals: for you to have fun and get a good workout at the same time.

If you enjoy Cardio Tennis or playing doubles, you’ll love this event.

Here’s what you can expect:

You will take 15 minutes to warm up at the beginning. Then, each three-person team will compete at a ‘combination’ level at the average of the team. Teams start each point in a cardio tennis triples format and rotate to a new position after each point, win or lose.

Teams flip sides of the court after every 10 points. The tennis pro feeds the first ball into play for each point. Orange transition balls are the official balls of the tournament. The winner is determined by the first team to win 21 points total (sudden death at 20 all).

Two groups of four teams per division with two divisions are used for this tournament.  The winner of the division is determined by total points won in all three rounds with teams facing off for 1st through 9th place.

No team? No worries. We’ll help you partner up!

See you tomorrow night!

According to Vegetarian Times, approximately 7.3 million Americans consider themselves “vegetarians” and 22.8 million more say they follow a vegetarian-inclined diet.  The American Dietetic Association supports this diet, citing appropriately planned vegetarian diets as healthful, nutritionally sound, and helpful in the prevention and treatment of certain diseases.

Think vegetarianism isn’t for you? It’s not as difficult as you might think, and the health benefits are significant.

Vegetarian diets are plant-based and consist of vegetables, fruit, grains, beans, nuts, and seeds. The diet is absent of animal products, including meat, poultry, seafood, fish (and sometimes dairy). While there are many varieties of this diet, these are its main categories:

• Vegan: No meat, poultry, fish, eggs, dairy products (or foods that contain these products)
• Lacto-vegetarian: The same as above, but dairy products like milk, yogurt, and butter are allowed.
• Lacto-ovo vegetarian: The same as above, but eggs are allowed.
• Flexitarian- or Semi-vegetarian: Primarily a plant-based diet, but small portions of meat, poultry, fish, eggs, and dairy—on occasion—are allowed.

Most vegetarians eat healthfully, which makes weight control easier for them. Doctors have long advocated that a healthy weight lowers the risk for disease.  This diet is also known to promote more physical activity and exercise, which also actively lowers the risk for disease.

A vegetarian diet includes colorful fruits and veggies, which are loaded with antioxidants, known to prevent many types of cancers.  Because it’s nutrient-dense and high in fiber, the diet lowers the “bad cholesterol” that causes heart disease.  The diet is also low in cholesterol and saturated fat, which helps to control blood lipid levels, an indicator of heart disease. What’s more, the plant-based protein in the diet lowers the risk of kidney dysfunction, kidney stones, and osteoporosis. Osteoporosis occurs when calcium is excreted in the urine from excessive protein.

Many vegetarians worry that they may not get enough of certain nutrients, but truth be told, meat-eaters miss many of these same nutrients, too.  Healthy options for a vegetarian include fruits, veggies, whole grains, beans, essential fats like olive oil, flax seeds, nuts and seeds, avocado, peanut and other nut butters.

The Vegetarian Food Pyramid can offer some guidance for those new to the plant-based diet.

People often become vegetarians to lose weight and eat “healthier.” Keep in mind, however, that one can still eat unhealthily on a vegetarian diet, so it’s worth taking the time and effort to reap its rewards. 

What’s your favorite vegetarian recipe? We’d love to read it!

Were you at Midtown’s first Chicago Fitness Party?

On the night of Friday, January 13th, we opened our doors to the creators of WERQ, Julie Steffan and Haley Stone, to host a full-body cardio dance party at the club.

Midtown Group Fitness Instructor Angela Gusman (center) with WERQ creators Julie Steffen & Haley Stone

40+ members attended the Chicago Fitness Party featuring this hot dance fitness workout! 

Julie and Haley took over our new, beautiful 3,200 square foot Group Fitness Studio on a cold, snowy evening, and together with our own master WERQ instructor, Mary Williams, led the 75- minute class. 

Members laughed, smiled, and sweated their way through the class, and the evening ended with post-workout refreshments and fun Midtown giveaways.

WERQ, held Monday nights at 6:10pm and Thursday mornings at 10:10am, has received rave reviews:

“I schedule my entire week around my WERQout.”  Mallory S.
“I bring all my friends to WERQ class!”  Stephanie E.
“When I hear a WERQ song on the radio, I can’t help but do the dance steps from class.” Eddie S.
“WERQ is my weekly escape from cancer.”  Jennie G.

Julie, Haley, and Mary said it was a record-breaking WERQ class for “most male participation.”  The next Chicago Fitness Party will be help on Friday, February 10th, so mark your calendars.

Did you come to the party? What did you think?

Do you have a dress or suit you want to fit into this weekend?  Are you sick of that bloated feeling? 

With some easy changes to your every day diet, you can lose those last few stubborn pounds.

Jenny Maloney, Registered Dietitian at Midtown Chicago,  shares her expertise.

Eat Small, Frequent Meals

Instead of two or three large meals, eat smaller portions throughout the day to keep your metabolism working. This will allow you to burn more calories. 

Focus on Portion Control

Try to eat no larger than about a fist-size of each type of food on your plate. 

Choose Natural Fiber

Enjoy fruits, veggies, and whole grains, and avoid sugar and white flour. When presented with a choice in grains, opt for the whole grain version, such as whole wheat bread, brown rice, whole wheat pasta, beans, oatmeal, whole grain cereal, and whole grain crackers.  Fiber takes longer for your body to break down and will keep you satiated until your next meal or snack. 

Cut Out Processed Foods

Not only does processing take out the nutrients from many nutrient-rich foods, they often contain hidden sugar, salt, and fat. Try for all fresh foods instead. 

Limit Your Sodium Intake

Reducing sodium will eliminate bloating.  Sodium is found in most processed foods. Eating fresh fruits and vegetables cuts down on your salt intake.  Salt dehydrates and causes our body to retain water, giving you that bloated feeling.  Drink more water and less diet sodas and coffee, as these drinks dehydrate you. 

By following these nutrition tips, you’ll eat healthier, which can decrease bloating, give you more energy, and hopefully lose that extra water weight gained by eating heavy food and processed food.

When are you getting started?

Have you been thinking about your New Year’s Resolution already?  Let me guess. One of your items might have to do with being healthier.  Did I get it right?  If so, we’re ready to help you meet your goals!

We have many events in the coming months to help you on the path to a healthier new you.

Adult and Junior Tennis Clinics and Camps
December 26-30
9-11am, 3-5pm, 7-9pm - Adult Clinics
9am-12noon or 9am-3pm - Junior Development Camp
9am-12noon – Junior Competitive Camp

January Group Fitness Class Schedule
Check for updates on new classes and times.

Intro to Chakras: An Experiential Workshop
January 14
2-4:30pm
Group Fitness Studio 
Members: Complimentary
Guests: $20
Complimentary Refreshments

Weight Loss Challenge
Jan 23
Contact Keith Mierzwa or Jenny Maloney to enroll and for details.

Pilates and TRX Intro Sessions
January 23-27
Contact Liz Chier or Keith Mierzwa for class times.

Midtown wants to help you reach your New Year’s Resolution Health Goals.

How are you creating a new you in 2012?

Jenny Maloney is a Registered Dietician and NASM- and ACE-certified personal trainer for Midtown. An expert in improving health and fitness through proper nutrition, Jenny shares tips for eating wisely this holiday season.

Most people gain weight during the holidays.  If you don’t lose the added weight, you could gain 25-50 pounds in five years!  This weight gain is mainly due to the high-calorie, high-fat foods that traditionally go along with holiday meals — and too much of it. 

Why not try to make healthy and smart choices that will help you to maintain or even lose weight?

Here are some tips to keep weight gain to a minimum while still enjoying yourself this season:

• Look at all your options before making your final food choices; make sure all the calories you consume are worth it.
• Grab a small plate or even a napkin to prevent you from overeating
• Always put veggies on your plate if they’re available
• Eat a portion-controlled plate; you can always go back for seconds if you are still hungry
• Eat slowly
• Don’t starve yourself the day of the event; eat healthfully throughout the day so you don’t make bad choices
• Watch the alcohol consumption; 1 glass of wine or 1 beer can add an extra 120-150 calories to your total calorie intake for the day
• Exercise on the day of the event so you burn some extra calories
• When you are home, use measuring cups and tablespoons to portion out your foods; if you are out, use real life objects to figure out the right portions
  • 3 oz=deck of playing cards
  • 1 cup=fist or baseball
  • ½ cup=1/2 tennis ball
  • 1 teaspoon=1 dice
  • 2 tablespoons=1 whole walnut

What’s your tip for enjoying the holidays without overindulging?