Vol. 4 | Issue 10 | November/December 2010
HEALTHY LIVING
Service Foods’
Monthly Newsletter
All-Natural,
Healthier Foods
No Growth Hormones
No Preservatives
No Chemicals
Getting Rid of Dangerous Belly Fat
Dana Yarn, RDLD A Message From
Chef Mike
Hello and welcome to the November & December
edition of Service Foods’ Healthy Living Newsletter!
Happy holidays! On behalf of all of us at Service Foods, we
send your our best wishes for a wonderful holiday season.
This time of year offers many great opportunities to spend
quality time with family and friends, and reflect on the past 12
months. It’s also a time for giving thanks, and we would like to
express our gratitude to our wonderful customers.
My recipe of the month, Homemade Chicken Pot Pie, is an
easy-to-make and comforting dish everyone will enjoy this time
of the year.
Of course, it’s also important that you maintain focus on
your health and wellness during the hustle and bustle of the
holidays. In this issue, both Dana and Herb offer up several
beneficial tips to help you stay at your best.
I welcome your thoughts, comments and feedback on this
month’s newsletters, my recipe or anything else in this issue.
Please feel free to email me at [email protected].
We wish you a terrific November and December, and thank
you again for your business.
Service Foods
Delivering Healthy Food & Expertise For An Energized Life
Shrinking your waistline is not just a matter
vanity—researchers have found that excess belly
fat can pose significant health risks for both men
and women. Discover how the proper exercise
and nutritional decisions can help you reduce the
stubborn weight around your middle.
For years, scientists have noted that
an apple-shaped figure in women or
a big pot belly in men is a health risk.
Scientists have discovered that people
with wide abdominal girths are more
likely to have large amounts of deephidden belly fat around around their
organs.This type of fat, which is called
visceral or intra-abdominal fat, might
be the most hazardous kind of fat,
and could increase a person’s risk of
diabetes, heart disease, stroke and
some types of cancer. This fat is also
linked to high cholesterol, high insulin,
high triglycerides, high blood pressure
and other health problems. Men with
waistlines greater than 40 inches and
women with waistlines greater than
35 inches are at the highest risk.
So, how do you get rid of this
stuff? Spot reducing with crunches
and sit ups will not reduce belly
fat; this will only make the muscle
underneath belly fat stronger, which
could actually make the belly look
bigger. Proper nutrition, weight loss
and cardiovascular activity are the best
ways to reduce belly fat. Performing
moderate to intense cardiovascular
exercise for at least 45 minutes three
to five days a week will help promote
the reduction of abdominal fat.
If you’re not already active but want
to begin exercising to reduce belly fat,
leisure walking for just 15-20 minutes
a day is a great way to start. However,
you must keep increasing your intensity
(walking pace) and the duration of
cardiovascular activity to see results.
Resistance training will also contribute
to weight loss and increased muscle
tone, which in turn speeds up the
metabolism and burns fat.
There are several foods that have been
linked to reducing belly fat. Hearthealthy fats such as raw nuts, avocados,
chia seeds, flax seeds and extra virgin
continued on page three...
Healthy Living | Issue 10 |
1
Service Foods Extends
Health & Wellness
Consultations to Clients of
The Biggest Loser Resorts
Service Foods is happy to announce that
it is now providing personalized health
assessments, meal plans and wellness
advice to clients following their stay at The
Biggest Loser Resorts. The resorts, located
in Malibu, Calif. and Ivins, Utah, provide
some of the most comprehensive, awardwinning programs in the weight-loss spa
industry and are the exclusive weight-loss
destinations to NBC’s hit television show
“The Biggest Loser.”
Service Foods’ registered dietitian, Dana
Yarn, will perform each health assessment
to determine special concerns that can
be addressed by
Herb, Karen, or
Chef Mike. She will
also create a menu
based on each
individual’s dietary
needs, taking into
account
both
health and caloric
requirements. The customized meal plans
will be created using Service Foods’ wide
selection of individually packaged, portioncontrolled products.
The assessments and meal plans will be
designed to assist clients with weight loss
goals, as well as provide those who might
be suffering from issues like diabetes and
celiac disease with vital tools and education
to improve their health. Service Foods is
initially extending the consultations to a
select group of The Biggest Loser Resorts
customers and hopes to work with all the
spa clients following the test period.
“Service Food’s all-encompassing approach
to health, nutrition and exercise is the same
philosophy shared by the expert staff at The
Biggest Loser Resorts, so our consultations
create a win-win situation for both the
companies and the clients who are working
toward a healthier lifestyle,” said Dr. Keith
Kantor, CEO of Service Foods.
2 | Healthy Living | Issue 10
Things Trainers Don’t Want
to See in the Gym
Herb Cables, Mr. Georgia Natural
Bodybuilding & Mr. Atlantic
Much to their dismay, trainers often see people
making the same mistakes while working out.
Learn what not to do and what things may
actually be detrimental to your fitness routine.
As an experienced trainer, it’s always
satisfying when I see people using their time
in the gym effectively. Unfortunately, trainers
also see many people doing things that aren’t
good for them during their time at the gym.
I’ve put together this short list of actions that
may be doing harm to your exercise regimen.
Use my advice to make the most of your next
workout, and earn the respect of the trainers
at your gym.
Entering Total Body Weight into
Cardiovascular Machines or Heart Rate
Monitors
This action often gives people a false sense
of security. Trainers often hear people say, “I
just burned 700 calories in 45 minutes,” and
it causes us to pause, take a deep breath and
reflect.
Muscle burns calories. Fat does not. To
get a much more accurate reading of your
workout’s effectiveness, you should instead
enter your lean body mass (LBM), what
your muscle weighs minus the fat. To find
your LBM, you should first get your body
fat checked. Once you know your body fat
percentage, you now have better information
to enter into machines and monitors.
Holding On to Treadmills and/or Stairmills
While Exercising
Though holding on for balance is a good thing,
it’s never wise to grip the machines and hold
yourself up. When you are holding your body
up, you’re actually taking away the amount of
energy you’re expending—up to 40 percent
according to some studies. Furthermore,
you should never hold onto a treadmill or
stairmill with your arms backward. This can
injure your elbows and is highly ineffective.
You have to work harder when you use
these machines without holding on, so slow
down the speed, increase the incline and go!
You will get a much better workout and not
cheat yourself.
Relying on Hip Adduction and Abduction
Machines to Reduce Thighs
Many women want to reduce the size of their
thighs and think that using hip adduction and
abduction machines, a.k.a. inner and outer
thigh machines, will help them accomplish this
goal. They’re using the machines to do 20 or
more repetitions for two or three sets, but
their thighs aren’t actually becoming tighter,
harder or more toned.
Why? Because these machines don’t train
muscles that stimulate fat loss. If you look at
an anatomy chart, you will see the muscles
these machines work aren’t that big. However,
the more muscles you work, the more you
can burn. If you instead train large muscle
groups like the gluteus maximus, quadriceps
and hamstrings, you will burn more fat from
the places you want to lose.
Next, let’s look at the higher repetition myth.
Using lighter weights with more repetitions
(15-30 reps) does not burn more fat or tone
better than a heavier weight with moderate
repetitions (8-12 reps). For the average
fit person, it requires 20 to 30 minutes
of continuous aerobic activity with large
muscle groups to burn even 50 percent fat;
fat requires oxygen to burn. Performing a few
extra repetitions on a weight training exercise
is not significant enough to burn extra fat and
may in effect burn less fat. Exercises like squats,
dead lifts, weighted lunges and weighted glute
bridges are all much more calorically intense
and therefore more effective in reducing and
toning the thighs.
If you have a fitness-related question, please
email [email protected].
Recipe Of The Month
Service Foods Launches
Mobile Website
Homemade Chicken Pot Pie
•1 pound chicken breast, diced into 1-inch
cubes
•2 cup frozens mixed vegetables (peas, carrots,
corn, red peppers)
• ½ cup celery, diced
• ½ cup butter
• 1/ 3 cup onions, diced medium
• ½ cup flour
• 1 teaspoon salt
• ½ teaspoon pepper
• ½ teaspoon garlic powder
• 2½ cups chicken broth
• 1 cup milk
• 2 9-inch ready-to-use pie crusts, unbaked
• 1 egg white
1. Preheat oven to 375°.
2. In a saucepan, combine the diced chicken,
frozen mixed vegetables and celery. Add
water to just cover the chicken and
simmer for 8-10 minutes, or until chicken
is just cooked through. Remove from heat,
drain and set aside.
3. Heat a large stock pot over medium-high
heat for one minute. Add the butter and
onions and sauté until translucent. Stir in
salt, pepper, garlic powder and flour. Slowly
stir in chicken broth and milk. Lower heat
to medium-low and simmer until thick,
Service Foods has launched a mobileoptimized version of its website as part
of an initiative to increase accessibility,
convenience and health awareness for
clients.
approximately 3-5 minutes. Remove from
heat and set aside.
4. Line a 9-inch deep-dish pie pan with one
of the pie crusts. Place the chicken and
vegetables in the pie pan and pour the
sauce over the chicken until it reaches the
top of the pan. Top with the second crust
and pinch the sides to seal. Brush the top
crust with the egg white and cut 4 slits in
the top crust to vent.
5. Bake in preheated oven for 45 minutes, or
until pie crust is golden brown. Cool for 10
minutes before serving.
Check out a video demonstration of
me preparing this flavorful recipe at
www.ServiceFoods.com!
Bon appétit! - Chef Mike
Getting Rid of Dangerous Belly Fat
Continued from page one
olive oil help reduce appetite and promote
a state of balance within the body. When the
body is nutritionally balanced, this reduces the
consumption of harmful saturated and trans
fats because cravings have been reduced. It’s
important to remember that heart-healthy
fats do not make you fat; processed foods
and simple sugars will pack on the belly fat.
Grapefruit and 100 percent all-natural
grapefruit juice are also helpful in reducing
belly fat because grapefruit contains fatburning and appetite-suppressing properties.
The high fiber content of fruits and vegetables
has been shown to increase the metabolism,
which in turn reduces belly fat. Therefore,
fruits and vegetables should be consumed at
every meal and with every snack.
and thereby reduce cravings for foods that
are high in simple sugars. When you are
eating, make sure your portions are under
control. A good rule is to keep protein and
carbohydrate servings approximately the
size of your fist.
With a little hard work and smart nutritional
decisions, you can look forward to the belly
fat melting off!
If you have nutrition questions, email me at
[email protected].
The mobile-friendly, ServiceFoods.mobi,
allows clients to browse health materials,
information on our organic food and allnatural products, along with calorie and
nutrition calculators. A new feature
available to you, the four calculators enable
you to track your weight loss, body mass
index and calorie burn rate, as well as
determine nutritional values.
The calculators are valuable tools for
checking almost any food for its content
of glucose, carbohydrates, proteins,
cholesterol and sodium, which is vital if you
are managing diabetes, high blood pressure,
heart disease and other common health
concerns. The mobile site allows the
calculators to be easily utilized while
in grocery stores and restaurants, so
that anyone with a mobile device can
determine the proper foods to help
them maintain a healthy lifestyle.
“We are excited to make the site and
calculators available free to the general
public, and offer a mobile solution for health
and wellness needs,” said Dr. Keith Kantor,
Service Foods’ CEO. “We understand that
our clients have busy lives, and the mobile
site makes it simple for anyone to view our
health and fitness information and make
smart food choices while on the go.”
The mobile website is compatible with and
can be accessed on most popular mobile
phones, platforms and devices, including
Android, Blackberry, iPad and iPhone. The
nutrition calculators can also be accessed
through ServiceFoods.com, under the
“Resources” tab.
To check out my latest video, log onto my
blog at http://EatingRightServiceFoods.com.
You should also incorporate lean proteins
like chicken breasts, fish or eggs into most
meals because they will keep you feeling full
Healthy Living | Issue 10 |
3
Welcome To New Clients!
Here are some of our new clients who became members of
our Service Foods family in the last month. I’d like to personally
welcome you and wish you all the best:
The holiday season is upon us, and there’s nothing
quite like a enjoying a meal with friends and family in
honor of this festive time of year. To make sure all
your celebrations are merry and bright, now is the
perfect time to stock up on our gourmet, all-natural
beef, pork, seafood and poultry (and give Chef Mike’s
recipe for Homemade Chicken Pot Pie a try!).
Three Easy Ways To Place
Your Order:
1. Call Adam at
800-750-7239 or 770-279-4730
2. Order Online at:
www.ServiceFoods.com
3. Email Adam at:
[email protected]
The Service Foods Spotlight!
Thank you to our wonderful clients who’ve referred their friends and
family last month. You are the best and we’re grateful!
My heartfelt thanks to:
> Stephanie Clerk of Douglasville for
referring Michelle Williams
> Kelly Moore of Norcross for
referring Calvin Nared
> Stacy Laye of Douglasville for
referring Amanda Hatchett
> Stuart & Kara Slavin of
Norcross for referring
Christopher Harding
> Robert & Jennifer Blehm of Dallas
for referring Nicholas Blehm
Things Trainers Don’t Want to
See in the Gym
Have a Happy Holiday Season
with Service Foods!
Rick & Deb Bentley; Nick & Connie Blehm; Kendall & Damaris Boykins;
Julie Burke; Casey & Roni Compton; Carl & Ellen Davies; Dan & Lora Davis;
Ken & Kendra Ditto; Paul & Joy Eccleston; Conrad & Tracy Gardner; Hazel
Hallford; Matt & Faith Harding; Judson & Valerie Harper; Amanda Hatchett;
Jeff Keminers & Valerie Fermeaux; Todd & Marnia Letendre; Allen & Allison
Madding; Christina Martin; Jimmy & Valerie Mays; Sean & Kathy McDonald;
Mario & Holly Morales; Brent & Robyn Mudd; Ronald & Paula Nocera; Gary
Peters; Lee & Pattie Presley; Morlando & Tauheedah Ross; Soulman & Tish
Rowland; Stuart & Kara Slavin; Ty & Kathy Swanson; Troy & Carlene White;
Michelle Williams; and Angela York.
p. 2
Getting Rid of Dangerous Belly Fatp. 1
Homemade Chicken Pot Piep. 3
Recipe Of The Month:
IN THIS ISSUE
www.ServiceFoods.com
t. 770.448.5300 f. 770.446.3085
Delivering Healthy Food & Expertise For An Energized Life
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International Blvd
Norcross GA, 30093
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