Merritt Clubs Blog

With a particular pilgrim laden holiday on the horizon, our best health clubs' registered dietitians couldn't help but feel compelled to dish on why turkey is more than just delish. So what is it, besides taste, that makes turkeys one of America’s most beloved Thanksgiving staples? Momentarily stop the clock on your treadmill and check out our forkful of facts:

Every time you reach across the Thanksgiving table for a slice of turkey, you’re adding to your day’s protein intake. And we all know that our bodies need plenty of protein. The Center for Disease Control recommends that we eat anywhere between 13 and 56 grams per day, depending on our total body weight, age and lifestyle. It should also be noted that each 33 gram serving of breast meat alone is likely to net a person 6 grams of the invaluable stuff.

In addition to body enriching protein, that helping of mom’s roast turkey is also apt to be reach in potassium, B vitamins, iron, phosphorus, zinc and selenium. They’re all essential to maintaining health too, especially the selenium. Known as an immune system boosting antioxidant, it could help stave off that winter cold as well. And who wants to spend the holidays sneezing and miserable? Certainly not our best health clubs’ members and staff.

Do you desire beautiful skin, a persistent smile and a well rested state of mind? Well, a healthy serving of holiday bird can do that for you too, thanks to those B vitamins that we mentioned earlier and tryptophan. They play a critical role in melatonin and serotonin production, which are two other things that our bodies crave.

Lastly, holiday turkey tends to be very low in fat, unless of course your family loves to dunk a bird or two into oversized fryers. In that case, the low fat benefit will end up out the window. Plus, you’ll have the extra stress of having to make sure that the fryer doesn’t catch fire. To learn more from our best health clubs’ registered dietitians in time for Thanksgiving and other holiday meals, please contact us today.

Now that autumn is here, why not exercise your options with delicious, healthy pumpkins? They are rich in everything from vitamin A, phytosterols, carotenoids and fiber to tryptophan, potassium and vitamin C. So they’ll definitely help put a boost in your step and perhaps help improve your vision. Need ideas on what to make?

Pumpkin Spread with Rice Cakes

Try whipping up a batch of creamy, spicy pumpkin spread to enjoy with rice cakes, seasonal fruit or graham crackers. It may be made in advance and safely stored in the refrigerator for a few days. Here’s what you’ll need:

• ½ cup SPLENDA® Brown Sugar Blend
• 2 cups Fresh Pumpkin Puree
• 1 tsp. Ground Cinnamon
• 1 tsp. Pumpkin Pie Spice
• 8 oz. Greek Yogurt

Toss the SPLENDA® Brown Sugar Blend, pumpkin pie spice and ground cinnamon together first. Then mix it into the fresh pumpkin puree. When you’re done, fold in the Greek yogurt until the ingredients are well blended and serve as desired.

Baked Pumpkin Croquettes

If you have at least ¾ cup of the spicy pumpkin puree leftover, consider making baked croquettes. Combine the spicy puree, minus the Greek yogurt, with the following ingredients and form the mixture into whole grain bread crumb coated croquettes:

• ¼ cup Roasted Pumpkin Seeds
• ¼ cup Steel-Cut Oatmeal
• 8 oz. Chickpea Puree
• 1 tbsp. Chia Seeds

Once you have the croquettes formed, pop them into the freezer for two hours. Then preheat the oven to 450 degrees Fahrenheit. After it reaches temperature, bake the croquettes on a non-stick or greased cookie sheet until they are cooked through and brown. They may be eaten plain or with a sauce of your choosing.

To uncover more ways to exercise your options with pumpkins and other fall garden delights, please contact us. Our nutritionists are always willing to share information with Merritt Athletic Club members seeking to better manage their health.

1 can regular coconut milk

Sprinkling of cinnamon

Pure Vanilla essence to your tasting

Honey (optional for some sweetness)

Directions:

Refrigerate can of coconut milk overnight.

Scoop out chilled coconut milk into a bowl, leaving the water behind (save the water for a smoothie or just to drink if you like!)

Add in the cinnamon, vanilla and honey, if desired.

Tip: Add a little at a time and taste until you get it to where you like it.

Whip it together with a fork or electric mixer!

Tastes great over chilled pineapple!

1 can regular coconut milk

Sprinkling of cinnamon

Pure Vanilla essence to your tasting

Honey (optional for some sweetness)

Directions:

Refrigerate can of coconut milk overnight.

Scoop out chilled coconut milk into a bowl, leaving the water behind (save the water for a smoothie or just to drink if you like!)

Add in the cinnamon, vanilla and honey, if desired.

Tip: Add a little at a time and taste until you get it to where you like it.

Whip it together with a fork or electric mixer!

Tastes great over chilled pineapple!

4 Ripe Bananas

1 tsp Vanilla

½ tbsp. cinnamon

1 tbsp of pure honey (optional)

2 cups rolled oats

Dark chocolate chips

Chopped nuts, crasins, raisins (optional)

Directions:

Preheat oven to 350

Mash bananas in a medium bowl (some chunks are okay)

Add tsp vanilla

Add 1/2 tbsp of cinnamon

1 tbsp of pure honey

2 cups of quick rolled oats

Mix all of the above with the banana mush

Fold in a handful of dark chocolate chips

Optional: fold in some craisins, raisins, or chopped nuts!

Grease a cookie sheet with cooking spray

Drop the mixture with a spoon on the sheet

Bake in oven for about 15-20 minutes they should be firm on the outside and soft in the middle

Let cool on sheet for a few minutes before moving to cooling rack to cool completely

Store in airtight container

Bananas may cause them to go a darker brown and should be eaten within 3-5days.

4 Ripe Bananas

1 tsp Vanilla

½ tbsp. cinnamon

1 tbsp of pure honey (optional)

2 cups rolled oats

Dark chocolate chips

Chopped nuts, crasins, raisins (optional)

Directions:

Preheat oven to 350

Mash bananas in a medium bowl (some chunks are okay)

Add tsp vanilla

Add 1/2 tbsp of cinnamon

1 tbsp of pure honey

2 cups of quick rolled oats

Mix all of the above with the banana mush

Fold in a handful of dark chocolate chips

Optional: fold in some craisins, raisins, or chopped nuts!

Grease a cookie sheet with cooking spray

Drop the mixture with a spoon on the sheet

Bake in oven for about 15-20 minutes they should be firm on the outside and soft in the middle

Let cool on sheet for a few minutes before moving to cooling rack to cool completely

Store in airtight container

Bananas may cause them to go a darker brown and should be eaten within 3-5days.

Walking in to your local drugstore, you may feel overwhelmed by all of the vitamins and minerals displayed on the shelves. Your goal: wellness. But which vitamins will benefit you? What do these specific vitamins help with? Here's some information that will prepare you for your next trip to the vitamin aisle:

Vitamin A (Retinol):

Vitamin A supports healthy eyes and bones. If you have a vitamin A deficiency, you may suffer from night blindness and/or itchy eyes. Vitamin A will help your immune system protect you from illness. It aides white blood cells, which play a key role in killing bacteria and fighting disease. Taking vitamin A also helps free the body from radicals and toxins that can harm your skin. It helps your skin retain moisture so that it stays soft. Natural sources of vitamin A include cream, egg yolk, and cheddar cheese.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html

Vitamin B7 (Biotin):

This vitamin is important in maintaining overall health. If you have a vitamin B7 deficiency, you may experience symptoms such as fatigue, depression, or hair loss. Vitamin B7 helps control your metabolism because it is a catalyst for many metabolic reactions. It also plays a key role in having healthy hair, skin and nails. This vitamin can also aide with weight loss because it helps to reduce extra body fat. Natural sources of this vitamin include egg yolks, fish and milk.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-b7-or-biotin.html

Vitamin C (Ascorbic Acid):

A vitamin C deficiency can cause scurvy, a disease often associated with men at sea. Symptoms of this include loss of teeth and joint pain. Vitamin C can be used to treat the common cold because it helps strengthen your immune system. It can also help lower hypertension (high blood pressure). Vitamin C also plays a role in the production of norepinephrine, a neurotransmitter that affects your mood. A natural source of vitamin C is citrus fruit such as oranges and lemons.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-c-or-ascorbic-acid.html

Let us help you on your journey to wellness. Contact us to find membership options and healthy opportunities that fit your lifestyle.

Walking in to your local drugstore, you may feel overwhelmed by all of the vitamins and minerals displayed on the shelves. Your goal: wellness. But which vitamins will benefit you? What do these specific vitamins help with? Here's some information that will prepare you for your next trip to the vitamin aisle:

Vitamin A (Retinol):

Vitamin A supports healthy eyes and bones. If you have a vitamin A deficiency, you may suffer from night blindness and/or itchy eyes. Vitamin A will help your immune system protect you from illness. It aides white blood cells, which play a key role in killing bacteria and fighting disease. Taking vitamin A also helps free the body from radicals and toxins that can harm your skin. It helps your skin retain moisture so that it stays soft. Natural sources of vitamin A include cream, egg yolk, and cheddar cheese.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html

Vitamin B7 (Biotin):

This vitamin is important in maintaining overall health. If you have a vitamin B7 deficiency, you may experience symptoms such as fatigue, depression, or hair loss. Vitamin B7 helps control your metabolism because it is a catalyst for many metabolic reactions. It also plays a key role in having healthy hair, skin and nails. This vitamin can also aide with weight loss because it helps to reduce extra body fat. Natural sources of this vitamin include egg yolks, fish and milk.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-b7-or-biotin.html

Vitamin C (Ascorbic Acid):

A vitamin C deficiency can cause scurvy, a disease often associated with men at sea. Symptoms of this include loss of teeth and joint pain. Vitamin C can be used to treat the common cold because it helps strengthen your immune system. It can also help lower hypertension (high blood pressure). Vitamin C also plays a role in the production of norepinephrine, a neurotransmitter that affects your mood. A natural source of vitamin C is citrus fruit such as oranges and lemons.

http://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-c-or-ascorbic-acid.html

Let us help you on your journey to wellness. Contact us to find membership options and healthy opportunities that fit your lifestyle.