• Tip of the Month

    August 2010

    Alcohol Eats Away at Muscle Mass

     If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

    Effects of Excessive Alcohol Consumption on Your Body
    Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
    Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
    Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
    Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

    Effects of Excessive Alcohol Consumption on Physical Performance
    Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

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  • Recipe of the Month

    August 2010

    Pepperoni Pizza

     

    Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We’ve topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

     

    INGREDIENTS

    1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

    1 cup canned unseasoned pumpkin puree

    1/2 cup no-salt-added tomato sauce

    1/2 teaspoon garlic powder

    1 cup shredded part-skim mozzarella cheese

    1/2 cup grated Parmesan cheese

    2 ounces sliced turkey pepperoni, (1/2 cup)

     

    COOKING DIRECTIONS

    Step 1- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

    Step 2- Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

    Step 3- Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

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