Archive for the ‘Nutrition’ Category

Do You Consume Sports Drinks During or After Your Spinning® Class?

By Jennifer Sage On February 2, 2014 1 Comment

GatoradeDo you, or do you know anyone who regularly consumes sports drinks such as Gatorade or Powerade during or after Spinning® classes, or other group fitness classes? Chances are, you do NOT need them! You may want to share this article by the CBC, which states:

A CBC Marketplace investigation found that the vast majority of Canadians don’t exercise hard enough to need the colourful drinks, and an average workout does not deplete the body enough to require additional energy and electrolytes.

Something tells me Americans probably have the Canadians beat in the sports drink consumption race! Their ubiquitous presence as a sponsor for just about every athletic event, from small town local school events to professional sporting events of every ilk cannot be escaped.

Do you realize how much sugar is in a jar of Gatorade? I think you’ll be as

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Step Away From the Egg McMuffin!

By Jennifer Sage On January 30, 2013 No Comments

Yuck! That’s all I can say. If you are the kind to grab an Egg McMuffin on the go, you may want to think twice the next time you are tempted, especially if you are using them for fuel before or after an early morning Spinning® class! This breakdown of the makeup of this American standby and its 50 mystery ingredients might change your mind for good. Husband and wife PhD team, Mira and Jayson Calton, the authors of the book Rich Food, Poor Food, examined the makeup of the breakfast sandwich in Livestrong magazine. They also give a recipe for a much healthier alternative. I love the title of this book too—I’m thinking I’ll be getting this for my bookshelves soon!

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Salad entrapment

By Jennifer Sage On January 2, 2013 1 Comment

When you go out to eat, do you usually order a salad, thinking it will provide you with fewer calories and fat than most other things on the menu?

Think again!

Here are 20 salads from major chain restaurants that have MORE calories and fat than a cheeseburger, including one salad that has a whopping 1600 calories (from On The Border). In a typical indoor cycling class, that would take about 2.5 to 3.5 hours to burn off—not what you imagine would be your penance for ordering a “salad.”

If eating healthy and reducing your calories are your goals when ordering a salad, whenever you are at a restaurant, take a close look at the ingredients. You might be better off with something else on the menu, or have them leave off the accoutrements like candied walnuts, gorgonzola, sour cream, or

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The Calorie Conundrum

By Jennifer Sage On November 29, 2012 1 Comment

Al fresco dining in Italy—a wholesome and sensual experience

I just read an article called The Calorie Conundrum by Brett Klika that I wanted to share with you. It begins with a description of dining in Italy and talking to the restaurant owner about the experience of eating in that country.

Brett Klika is an inspiring fitness presenter I’ve met a couple of times at the Fitness Fest in Scottsdale. He works at Fitness Quest Ten in San Diego, with one of the leading fitness trainers in the country, Todd Durkin. Brett has a blog on which he writes training and fitness articles that are excellent and thought provoking; I highly recommend following him. His recent blog post on the calorie conundrum

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Thinking About Calories for Thanksgiving

By Jennifer Sage On November 18, 2012 No Comments

Here are a couple of caloric references for you as you head into Thanksgiving.

First is Bicycling magazine’s post on the Almighty Calorie. Contrary to what we’ve been taught for so long—that a calorie is a calorie is a calorie—it is now believed that not all calories are created equal. (I never could quite wrap my head around the calories from eating a Twinkie—RIP—being the same as the equal amount of calories in a spinach salad.) The author breaks down calories into “active calories,” “semiactive calories,” and “couch potato calories.” Try to make sure your Thanksgiving dinner plate has a higher proportion of active calories and limit the couch-potato calories as much as possible.

Want a very nutritional unique cranberry relish for your Thanksgiving dinner? My good friend Sally Connelly is a nutritionist and has posted this Spiced Cranberry Relish on her nutrition blog. (Tip: Sign up for

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Just Label It Already!

By Jennifer Sage On November 14, 2012 No Comments

The first wealth is health.

That’s a quote from Ralph Waldo Emerson that we all need to post on our refrigerators or bathroom mirrors, reminding us daily that we are responsible for our own health, and that includes what we put into our mouths on a daily basis.

But what if you can’t find out what’s in what you put in your mouth? Here in the US, that’s not hard, because they aren’t required to tell you! Did you know the US is one of the only developed nations not to require labeling of genetically modified food? Even China requires it. To quote Stephen Colbert, “Nation! This should be a no-brainer!” The only possible reason for blocking a GMO labeling law is the chemical companies who modify those seeds or products. Like they say in this video, is there something to hide? Watch this video, then sign the petition Click here to continue reading

Do you know what the meat you’re eating is eating?

By Jennifer Sage On September 27, 2012 3 Comments

I saw this article on the cattle industry feeding cows gummy bears, ice cream sprinkles, cookies, and chocolate, and it gave me the chills, so I thought I’d share it with you. I imagine most people would like to know what the food they are eating is eating.

I’ve long had issues with the US meat industry and its practices, especially after watching the Food, Inc. and Fast Food Nation films and other videos (usually posted on Facebook) about the cruel treatment of these animals. Top that with hormones given to cows, GMOs, and companies like Monsanto poisoning our food supply, and I’m almost ready to ditch meat altogether!

…Well, maybe not that far, but I am eating less of it. I kind of like the idea of Meatless Mondays! We

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Does Sugar Make You Stupid?

By Jennifer Sage On May 16, 2012 1 Comment

I love a powerful headline like that! 🙂

That is the headline of an article on Livescience.com on a study published in the May 15th issue of the Journal of Physiology on whether consuming a lot of high-fructose corn syrup affects how your brain works. And the answer they came up with is that yes, indeed, consuming a lot of high-fructose corn syrup “alters your brain’s ability to learn and remember information”. But the good news is that “adding omega-3 fatty acids to your meals can help minimize the damage.”

Make sure to read this article and share it with your students.

As instructors and coaches guiding our students and clients to better health through exercise, remember to gently remind them that their health doesn’t end at the studio walls – it actually begins in the kitchen!


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25 Shockingly Low Calorie Foods

By Jennifer Sage On January 30, 2012 No Comments

spinning class good nutritionAs indoor cycling coaches, we are often asked nutrition questions by our students. I know I am! Whenever possible, I’ll share with you yummy healthy recipes and excellent nutritional tips I find that, when added to the benefits of cardiovascular exercise in our Spinning® and Indoor Cycling Classes and weight training in the gym, help your students achieve their ideal weight and fitness. Here is an excellent list of 25 of the lowest calories natural foods and their nutritional qualities. I know I will be bookmarking this webpage!

25 Shockingly Low Calorie Foods


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My Miracle Cleanse! Share this with your students!

By Jennifer Sage On January 19, 2012 3 Comments

After years of trying so many different products, I finally found the perfect cleanse. But instead of me writing about it, I’m just going to reprint the information by the author (not the “creator” mind you) of this method. He is a fellow presenter at the FitnessFest in Scottsdale (as well as highly regarded trainer and presenter at many conferences). See if you agree with Brett:

My Miracle Cleanse
By Brett Klika

After years of searching, I’ve found it. The most effective tried and true “cleanse” in the world. This revelation carries good news and bad news for the American public. The good news? If you do it right, this miracle program will have you looking, feeling, and performing at the top of your game for the rest of your life. The bad news?

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