Everything you do, every single decision you make, either takes you a step closer or a step further away from your goal. You either grow or you regress; nothing stands still. So the meal you choose at any meal can push you forward or backward. That can even apply to your training goal. First, what's your primary goal? Lose some weight, or build muscle? Whatever your goal, get it in your head right now. Whatever you want your body to look like, visualize that physique. Imagine that you're standing on a long path that's stretching out before you. At the end of this path is your ideal body: lean, muscular, powerful.
Every decision you make during your day regarding your diet, your training program, or your lifestyle in general, will cause you to either take one step closer to that ideal physique or one step further away. Every single daily decision every minute of the day. What does that mean exactly? Let's break it down:
• That meal you just ate? Did it take you a step forward or backward?
• What about your last scheduled workout? Did you skip it and take a step or two back?
• Sleep levels and recovery methods? Are you getting enough sleep?
• Did you take the stairs or the escalator today?
• Did you choose to educate yourself about something today or watch re-runs?
• Did you choose to work your triceps or legs?
• Right this very second, how's your posture sitting in that chair?
• Did you drink a sugary cola today? Do you think that took you one step forward or one step backward?
Negative actions or behaviors, even small ones, accumulate into regression. Positive actions or behaviors, even small ones, accumulate into progression. Whether you achieve that ideal body or not is up to you and the decisions you make daily. The success, if you achieve it, is yours. Embrace the accountability.
How many steps did you take forward today? How many steps did you take backward? They add up.
Thursday, January 31, 2008
Wednesday, January 30, 2008
Do I NEED It or Do I WANT It?
Lunch is the third meal of the day. What you may find tricky about this meal is several different things. A big one is the fact that you are most likely are eating with other people. Eating with others can be intimidating on several levels.
When you are with other people who don’t eat clean, you might feel bad, don’t! You may think you will make them upset while you eat what your “suppose” to and they have a greasy plate of fired food. A lot of times you may feel that they are watching and judging you when you order your meal. Who Cares??? Let them think what they want, you will get the last laugh, because sooner or later they will be coming to you for tips that will help them eat better. I had a group of friends who thought I was trying to be better than they were by what I ordered. They thought I was showing off all I know and snubbing the junk food. Not true at all, I love food, all food. But they were right about one thing I was using my knowledge about food to make my choices. The basis of every choice I make is do I NEED it or do I WANT it. We don’t always buy everything we WANT but we do buy the things we NEED. So why not apply this attitude toward food.
Another obstacle is feeling tempted. Just because others are eating greasy foods does not mean you have to. Eating unhealthy foods will present in your life, more than just weight gain. When you have a heavy fatty meal, how do you feel? More than likely sleepy or sluggish. When you eat good clean food you have the energy to complete your day in high gear. You also will not have that heavy feeling of being overly full when you eat your proper serving size. To take it a step further your skin will look better, your muscles and joints will move better all because you are giving your body what it need, rather than what you want.
When you are with other people who don’t eat clean, you might feel bad, don’t! You may think you will make them upset while you eat what your “suppose” to and they have a greasy plate of fired food. A lot of times you may feel that they are watching and judging you when you order your meal. Who Cares??? Let them think what they want, you will get the last laugh, because sooner or later they will be coming to you for tips that will help them eat better. I had a group of friends who thought I was trying to be better than they were by what I ordered. They thought I was showing off all I know and snubbing the junk food. Not true at all, I love food, all food. But they were right about one thing I was using my knowledge about food to make my choices. The basis of every choice I make is do I NEED it or do I WANT it. We don’t always buy everything we WANT but we do buy the things we NEED. So why not apply this attitude toward food.
Another obstacle is feeling tempted. Just because others are eating greasy foods does not mean you have to. Eating unhealthy foods will present in your life, more than just weight gain. When you have a heavy fatty meal, how do you feel? More than likely sleepy or sluggish. When you eat good clean food you have the energy to complete your day in high gear. You also will not have that heavy feeling of being overly full when you eat your proper serving size. To take it a step further your skin will look better, your muscles and joints will move better all because you are giving your body what it need, rather than what you want.
Tuesday, January 29, 2008
Skinny Hollandaise Sauce
Here is a recipe that was asked for.
Skinny Hollandaise Sauce
1/4 cup egg beaters
1 tablespoon smart start
1 teaspoon lemon juice
1/2 teaspoon dijon mustard
dash of ground pepper
1. In a 1-cup microwave liquid measuring cup, combine the egg beaters and smart start. Microwave on low heat for 1 minute, stirring once every 30 seconds.
2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.
3. Stir in the pepper when done.
Calories 50 Fat 4g Protein 4g Sodium 149mg Fiber 0g Carbohydrate 2g
Skinny Hollandaise Sauce
1/4 cup egg beaters
1 tablespoon smart start
1 teaspoon lemon juice
1/2 teaspoon dijon mustard
dash of ground pepper
1. In a 1-cup microwave liquid measuring cup, combine the egg beaters and smart start. Microwave on low heat for 1 minute, stirring once every 30 seconds.
2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.
3. Stir in the pepper when done.
Calories 50 Fat 4g Protein 4g Sodium 149mg Fiber 0g Carbohydrate 2g
Lunch
Lunch should be the third meal of the day, and is usually at a restaurant.
Restaurants can be a hard place to eat at, because their serving size of everything is doubled and sometimes tripled. So here is a trick that you can use to help you during those times. When you receive your food cut it in half. Eat one half and later ask for a “to- go box” for the other half. This is for those who have enough will power not to eat the rest while waiting for the box. If you’re the type who will eat the food while waiting then ask that the box be brought out with your plate, cut the food in half and put it into the box, this way you don’t have to look at it.
Okay, so let’s say you can’t take this food with you. You only ate a serving of each group of food so you should still have food on the plate. And if it sits in front of you, you will eat it. Okay, this is simple, ask the server to take the plate away so you can sit and talk without the temptation. Maybe the last time you saw your server is when they dropped off the plates in the first place. You might find yourself still tempted by the food sitting in front of you. This is my least favorite trick, but it works. If you have left over food and you don’t want to take it with you and you know you should not eat anymore, then wreck it. Yep, that is right, wreck it. Pour a lot of salt on it. If by chance you forget what you have done because you were distracted with the conversation, when you take a bite it will not be good!
What do you drink? What you drink can consist of a lot of calories. My theory is why waste calories on drinks when I can use them on food. Sodas, alcohol and cream based drinks can have anywhere from 140-650 calories. If you omit these and make better choices such as black coffee, sugarless tea or WATER, you can put those calories toward your food intake. If you lose those calories altogether you may in turn start to see changes in your clothes and maybe even your weight. 3,500 calories is equal to a pound, so if you eliminate a drink that you have twice a day that has 140 calories in about thirteen days you should have lost a one pound. That may not sound like a lot but it will if you really think about it, omitting the drink was the only change you made. See how one small change can affect so much.
Restaurants can be a hard place to eat at, because their serving size of everything is doubled and sometimes tripled. So here is a trick that you can use to help you during those times. When you receive your food cut it in half. Eat one half and later ask for a “to- go box” for the other half. This is for those who have enough will power not to eat the rest while waiting for the box. If you’re the type who will eat the food while waiting then ask that the box be brought out with your plate, cut the food in half and put it into the box, this way you don’t have to look at it.
Okay, so let’s say you can’t take this food with you. You only ate a serving of each group of food so you should still have food on the plate. And if it sits in front of you, you will eat it. Okay, this is simple, ask the server to take the plate away so you can sit and talk without the temptation. Maybe the last time you saw your server is when they dropped off the plates in the first place. You might find yourself still tempted by the food sitting in front of you. This is my least favorite trick, but it works. If you have left over food and you don’t want to take it with you and you know you should not eat anymore, then wreck it. Yep, that is right, wreck it. Pour a lot of salt on it. If by chance you forget what you have done because you were distracted with the conversation, when you take a bite it will not be good!
What do you drink? What you drink can consist of a lot of calories. My theory is why waste calories on drinks when I can use them on food. Sodas, alcohol and cream based drinks can have anywhere from 140-650 calories. If you omit these and make better choices such as black coffee, sugarless tea or WATER, you can put those calories toward your food intake. If you lose those calories altogether you may in turn start to see changes in your clothes and maybe even your weight. 3,500 calories is equal to a pound, so if you eliminate a drink that you have twice a day that has 140 calories in about thirteen days you should have lost a one pound. That may not sound like a lot but it will if you really think about it, omitting the drink was the only change you made. See how one small change can affect so much.
Friday, January 25, 2008
Pack it Up
This week we hit some major points on the second meal of the day. Our second meal should come about 2 1/2 -3 hours after breakfast. This will keep you from overeating at lunch. We have gone over some tips on what to eat and where to get the ideas for this meal. You don't have to cook at every meal if you plan ahead and pack up left overs. You may also find that you are busy at this time and may not even get hungry. Give yourself two weeks, of constantly eating at this time, by the third week you will find your body will be hungry. Remember we are trying to replace those bad habits with good habits, so give yourself some time.
Good job Team. You all came in work hard and sweated off some calories. Let’s keep up the good work. Let's keep teaming up to shape up and slim down! Have a great weekend and see you all on Tuesday. *Remember Monday all of us will be out for our seminar, except for Andrew who will be running the show all on his own. Be ready for all the new things we will have learned on Tuesday and Wednesday.
Try this and let me know if you like it.
Baked Frittata in Tomato Sauce
Serves 6
Sauce
cooking spray (olive oil preferred)
2 cups onion, finely chopped
2 tablespoons fresh flat-leaf parsley, finely chopped
2 tablespoons fresh basil, finely chopped
2 garlic cloves, minced
4 cups plum tomatoes (about 21/2 pounds), peeled, seeded, chopped
1/4 teaspoon salt
Frittata
1/4 cup fresh flat-leaf parsley, finely chopped
1/4 teaspoon freshly ground black pepper
2 large eggs
6 large egg whites
cooking spray (olive oil preferred)
1/4 cup (1 ounce) grated low-fat Parmesan cheese
1. To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally.
2. To prepare frittata, combine parsley, pepper, eggs, and whites, stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat;coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture.
3. Roll up cooked frittatas, jelly-roll fashion, and cut into 1/4-inch-thick slices.Combine the sauce, frittata ribbons, and cheese in a medium bowl, tossing to
coat. Divide the frittata mixture evenly among 6 (6-ounce) ramekins or custard
cups. Broil 2 minutes or until mixture is thoroughly heated.
Good job Team. You all came in work hard and sweated off some calories. Let’s keep up the good work. Let's keep teaming up to shape up and slim down! Have a great weekend and see you all on Tuesday. *Remember Monday all of us will be out for our seminar, except for Andrew who will be running the show all on his own. Be ready for all the new things we will have learned on Tuesday and Wednesday.
Try this and let me know if you like it.
Baked Frittata in Tomato Sauce
Serves 6
Sauce
cooking spray (olive oil preferred)
2 cups onion, finely chopped
2 tablespoons fresh flat-leaf parsley, finely chopped
2 tablespoons fresh basil, finely chopped
2 garlic cloves, minced
4 cups plum tomatoes (about 21/2 pounds), peeled, seeded, chopped
1/4 teaspoon salt
Frittata
1/4 cup fresh flat-leaf parsley, finely chopped
1/4 teaspoon freshly ground black pepper
2 large eggs
6 large egg whites
cooking spray (olive oil preferred)
1/4 cup (1 ounce) grated low-fat Parmesan cheese
1. To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally.
2. To prepare frittata, combine parsley, pepper, eggs, and whites, stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat;coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture.
3. Roll up cooked frittatas, jelly-roll fashion, and cut into 1/4-inch-thick slices.Combine the sauce, frittata ribbons, and cheese in a medium bowl, tossing to
coat. Divide the frittata mixture evenly among 6 (6-ounce) ramekins or custard
cups. Broil 2 minutes or until mixture is thoroughly heated.
Thursday, January 24, 2008
Eating Meal Replacement Bars
We talked about meal replacement bars last week. They are a quick answer to those emergency cases when you need something fast and easy. They are especially good if you are stuck at the office and you forgot your meal or even out on the road traveling. With that being said, I don’t want you to get the idea that this should be a daily habit. They can be good for a meal replacement when you have NOTHING else of nutritional value. I want you to remember that nothing will replace real food as far as your body is concerned. These bars are processed foods. Anything that has been processed has been partially broken down. What this means is that the “bar” has already been taken apart to a simple form where your body can easily digest it. This doesn’t sound too bad, right? Wrong! Think back to yesterday. The body burns more calories when it has to break down its own food. So try hard not to rely on bars because you end up cheating your own body out of a calorie burning opportunity. Whole foods also have those much needed antioxidants, vitamins and minerals that your body will absorb during food breakdown.
The next thing to remember is that these bars are approximately 350-500 calories. By calorie count alone, this is considered a meal. So I don’t recommend eating this with anything else but the water that you should already be drinking, Right! Remember this is not a candy bar, so you don’t get to pair it up with anything and it won’t cancel out any chips or a soda. The concept behind the bars is that they are an entire meal “wrapped” up to make life a little more convenient. But by no means should they replace real food.
The next thing to remember is that these bars are approximately 350-500 calories. By calorie count alone, this is considered a meal. So I don’t recommend eating this with anything else but the water that you should already be drinking, Right! Remember this is not a candy bar, so you don’t get to pair it up with anything and it won’t cancel out any chips or a soda. The concept behind the bars is that they are an entire meal “wrapped” up to make life a little more convenient. But by no means should they replace real food.
Wednesday, January 23, 2008
Why To Eat So Many Times
You have heard us all say that you should be eating 5-6 meals a day, about every 2 ½ - 3 hours. You understand eating 3 meals a day, especially when your stomach starts to growl. But you may still be asking why 5-6 meals.
Go back to when we talked about metabolism. That is our calorie burning machine. Breakfast jump starts it. So if you wait till lunch to eat again, which is probably 4-5 hours later you could slow or turn off the machine. The idea is to keep your metabolism turned on high the entire day so you can maximize the amount of calories you burn throughout the day. The way to be sure that your metabolism is on is to eat about every three hours. When you have a combination of foods like protein, starchy carbs and fibrous carbs your body breaks them down at different rates. So for an example your body started to break down that broccoli and baked potato you had the other day. Then it started in on the steak. Each bit will give you energy. With that energy we are able to work, play, think and workout. Typically you get enough energy for about three hours (starting to see the pattern?). Then you may start to get hungry again. When your body says it is hungry, it’s really saying you need energy if you want to continue with your day productively.
Bonus calorie burner: If you only eat three meals a day your body only needs to break down the food you ate three times. If you eat 5-6 times your body needs to break down that food 5-6 times a day. Every time your body has to go through this process it burns calories. I know when you hear “eat 5-6 meals a day”, you think you will be eating all day, so how could you possibly be losing any weight. But with this little plan you are actually maximizing your ability to burn calories.
Go back to when we talked about metabolism. That is our calorie burning machine. Breakfast jump starts it. So if you wait till lunch to eat again, which is probably 4-5 hours later you could slow or turn off the machine. The idea is to keep your metabolism turned on high the entire day so you can maximize the amount of calories you burn throughout the day. The way to be sure that your metabolism is on is to eat about every three hours. When you have a combination of foods like protein, starchy carbs and fibrous carbs your body breaks them down at different rates. So for an example your body started to break down that broccoli and baked potato you had the other day. Then it started in on the steak. Each bit will give you energy. With that energy we are able to work, play, think and workout. Typically you get enough energy for about three hours (starting to see the pattern?). Then you may start to get hungry again. When your body says it is hungry, it’s really saying you need energy if you want to continue with your day productively.
Bonus calorie burner: If you only eat three meals a day your body only needs to break down the food you ate three times. If you eat 5-6 times your body needs to break down that food 5-6 times a day. Every time your body has to go through this process it burns calories. I know when you hear “eat 5-6 meals a day”, you think you will be eating all day, so how could you possibly be losing any weight. But with this little plan you are actually maximizing your ability to burn calories.
Tuesday, January 22, 2008
We are all Emotional Eaters
You just had a fight with your spouse, kid, mom, or the guy in the car behind, and it is not even 10 o’clock. Our natural reaction is to make ourselves feel better, and fast. Our brain knows when things are bad and when they are good. In fact it will relate how you feel to what you are doing. Most people eat when there is a party or a gathering of people. Party’s makes you feel good. So now your brain relates that good feeling to food. So if you have had a fight with someone or had a bad day, you just want to feel better and your brain reaches back into the archives and tells you that if you have those doughnuts you will feel so much better. This is where so many people get into trouble. The brain just want to soothe you, and much of the time it is with something smooth, fattening, creamy, sugary, salty, or crunchy.
Sound familiar? I know it does because it happens to everyone at some point in time, we are all emotional eaters. You know that unhealthy overeating leads to weight gain and destructive pattern of self-loathing and anxiety. Yet, none of us will ever be stress free, so this is as good a time as any to break that habit. Identify the things that cause sadness, or make you feel angry, or anxious.
We should no longer worry about the past. We will only concentrate on the present. Maybe the last few diets did not work, and that made you upset, hurt, angry, or depressed, forget it. The presents defines you; not the past. A good weapon is to write down a daily schedule that states when you will eat, what you will eat and where you will be when you eat. Having a game plan affects your behavior now. Once you have formed this new habit you can stop writing out your daily plan but it will keep your actions that benefit you in the forefront of your mind. I don’t need to see this but maybe you do. Once you have committed to the process take it day by day.
So with this new mindset the next time you have a bad morning you won’t reach for the breakfast burritos or the cinnamon rolls that have been sitting in the office all morning. You know that eating that will not make you feel better in the long run, but it will add calories and maybe pounds you don’t need or want.
Here is and example of a typical schedule.
7 Wake/Eat (2 hard boiled eggs and ½ cup of Oatmeal)/Home
8
9:30 Eat (1 Hard boiled egg and ½ cup of Oatmeal)/Work
10
11
12 Eat (4oz of Salmon, ½ baked potato and steamed green beans)/Restaurant
1
2
3 Eat (4oz of Salmon, ½ baked potato and green beans)/Work
4
5
6 Eat (4oz Chicken breast, 6oz summer squash)/Home
7
8
9
10 Sleep
Remember you can look back on previous newsletters at our blogexpertfitnessnews.blogspot.com
Sound familiar? I know it does because it happens to everyone at some point in time, we are all emotional eaters. You know that unhealthy overeating leads to weight gain and destructive pattern of self-loathing and anxiety. Yet, none of us will ever be stress free, so this is as good a time as any to break that habit. Identify the things that cause sadness, or make you feel angry, or anxious.
We should no longer worry about the past. We will only concentrate on the present. Maybe the last few diets did not work, and that made you upset, hurt, angry, or depressed, forget it. The presents defines you; not the past. A good weapon is to write down a daily schedule that states when you will eat, what you will eat and where you will be when you eat. Having a game plan affects your behavior now. Once you have formed this new habit you can stop writing out your daily plan but it will keep your actions that benefit you in the forefront of your mind. I don’t need to see this but maybe you do. Once you have committed to the process take it day by day.
So with this new mindset the next time you have a bad morning you won’t reach for the breakfast burritos or the cinnamon rolls that have been sitting in the office all morning. You know that eating that will not make you feel better in the long run, but it will add calories and maybe pounds you don’t need or want.
Here is and example of a typical schedule.
7 Wake/Eat (2 hard boiled eggs and ½ cup of Oatmeal)/Home
8
9:30 Eat (1 Hard boiled egg and ½ cup of Oatmeal)/Work
10
11
12 Eat (4oz of Salmon, ½ baked potato and steamed green beans)/Restaurant
1
2
3 Eat (4oz of Salmon, ½ baked potato and green beans)/Work
4
5
6 Eat (4oz Chicken breast, 6oz summer squash)/Home
7
8
9
10 Sleep
Remember you can look back on previous newsletters at our blogexpertfitnessnews.blogspot.com
Monday, January 21, 2008
The Second Meal of the Day
Meal #2 should follow 2 ½ -3 hours after breakfast, which in most schedules falls around 9-10:30AM. This meal is important; it will keep you from overeating at lunch. Now I don’t advise anyone to call any meal a snack, because you will be consuming an amount that resembles your other meals. No matter what time of day you want your plate to have:
Lean protein (4-6 oz) – Meats, fish, beans
Fibrous carbs (4-6 oz) - Vegetables
Starchy carbs (4-6 oz) – Potatoes, rice, pasta
Now this is where things can get tricky if you are not prepared. So just think for a minute, do you still feel like breakfast food at 9AM or can you stand eating something that you might have for lunch or dinner? There is no wrong answer; I just want you to have all the little bits of information about yourself. Me, I could go either way. Oatmeal and almonds sound good, but so does salmon and broccoli. If you still have breakfast on the mind maybe you should eat some of the left over breakfast that you did not throw away, but packed in a nice little container for just such an occasion. Now if breakfast is you thing I suggest making extra in the morning (*time saver*) pack it up and take it with you if you are at work or out and about making those deals.
Now say you are not a breakfast eater so eating it twice is not your cup of tea. My next suggestion is to eat the left overs from last night’s dinner (*time saver*). You will learn that making just a little extra will be a bonus for a following meal. Maybe last night you ate out and you were served a plate of food and you’re not sure what 4-6 oz of food looks like. Well you do, you just don’t know you do. 4-6 oz of food looks like the size of a deck of playing cards. So if you eat out most restaurants will serve an 8 oz serving. Cut that in half and now you have made two meals. Ask for a “to go” box with your dinner, put half in the box and the other half you eat there (I have the patent on this move). Now you have something for your second meal of the day.
The key thing to start reminding yourself to read labels. Find out how much a serving size is for whatever it is you are eating. It takes 20 minutes for the stomach to signal the brain that we are full. Most of our lives are so busy that if we took twenty minutes to eat 5 -6 a day, we might as well pack up our gear and go home, because that would mean game over, some one else beat us to the punch. But if you have a pre-measured serving size then there are no worries about time or overeating.
Lean protein (4-6 oz) – Meats, fish, beans
Fibrous carbs (4-6 oz) - Vegetables
Starchy carbs (4-6 oz) – Potatoes, rice, pasta
Now this is where things can get tricky if you are not prepared. So just think for a minute, do you still feel like breakfast food at 9AM or can you stand eating something that you might have for lunch or dinner? There is no wrong answer; I just want you to have all the little bits of information about yourself. Me, I could go either way. Oatmeal and almonds sound good, but so does salmon and broccoli. If you still have breakfast on the mind maybe you should eat some of the left over breakfast that you did not throw away, but packed in a nice little container for just such an occasion. Now if breakfast is you thing I suggest making extra in the morning (*time saver*) pack it up and take it with you if you are at work or out and about making those deals.
Now say you are not a breakfast eater so eating it twice is not your cup of tea. My next suggestion is to eat the left overs from last night’s dinner (*time saver*). You will learn that making just a little extra will be a bonus for a following meal. Maybe last night you ate out and you were served a plate of food and you’re not sure what 4-6 oz of food looks like. Well you do, you just don’t know you do. 4-6 oz of food looks like the size of a deck of playing cards. So if you eat out most restaurants will serve an 8 oz serving. Cut that in half and now you have made two meals. Ask for a “to go” box with your dinner, put half in the box and the other half you eat there (I have the patent on this move). Now you have something for your second meal of the day.
The key thing to start reminding yourself to read labels. Find out how much a serving size is for whatever it is you are eating. It takes 20 minutes for the stomach to signal the brain that we are full. Most of our lives are so busy that if we took twenty minutes to eat 5 -6 a day, we might as well pack up our gear and go home, because that would mean game over, some one else beat us to the punch. But if you have a pre-measured serving size then there are no worries about time or overeating.
Saturday, January 19, 2008
Breakfast/ Coffee Calories
Coffee
How do you take your java -- cream, flavored, whipped, topped? All those add-ons are piling up the calories. Black coffee may be boring. But it could save you up to 600 calories.
Depending on the kind of milk and ingredients used, a large latte can contain from 250 calories to as many as 570 calories. And those delicious chocolate or blended coffee drinks you love also can add up to 500 calories or more.
Coffee in its "purest" form has no fat and no calories whatsoever. But here come the shockers:
Two tablespoons of flavored nondairy creamer (liquid) adds 80 calories and four grams of fat (as much as a pat of butter).
Two tablespoons of flavored syrup adds 80 calories, but no fat.
One tablespoon of cream adds 50 calories and six grams of fat.
One tablespoon of liquid plain nondairy creamer has 25 calories and two grams of fat.
One tablespoon of half-and-half has 20 calories and two grams of fat.
Cappuccino (espresso, steamed milk, foamed milk) has seven grams of fat and 137 calories when whole milk is used; four grams of fat and 109 calories with low-fat milk; just under a half gram of fat and 80 calories with fat-free milk.
Coffee latte (espresso and steamed milk) has 212 calories and nine grams of fat when whole milk is used; 167 calories and six grams of fat with low-fat milk; 123 calories and 0.6 grams fat with fat-free milk.
Coffee mocha with whole milk (espresso, cocoa, steamed milk) has 340 calories and 20 grams of fat with whipped cream; 260 calories with six grams of fat without whipped cream.
Coffee mocha with low-fat milk has 302 calories and 16 grams of fat with whipped cream; 220 calories and six grams of fat minus whipped cream.
Coffee mocha with fat-free milk has 264 calories and 11 grams of fat with whipped cream and 182 calories; two grams of fat without whipped cream.
Here are a few suggestions:
Choose the smallest size cup, either 8 or 12 ounces. Calorie savings of 110 calories.
Ask that your beverage be made with fat-free milk instead of whole milk. Calorie savings of 80 calories and 8 grams of fat.
Use a sugar substitute instead of real sugar. Calorie savings of 15 calories.
Order coffee without whipped cream, flavored syrup, chocolate or candy pieces
Cons
You have to balance the risks of heart disease and the risks of other health outcomes, because coffee and caffeine have been associated with a number of different health outcomes, both good and bad.
Drinking a lot of coffee may raise the risk of heart attack in some people.However, drinking one or two cups of coffee per day shouldn't raise heart risks,
Coffee intake was linked to higher risk of heart attack in people with slow caffeine metabolism and who were younger than 60. Caffeine alone dose not cause heart attacks, but add in all our added life stresser and you put yourself at higher risk. You are at higher risk if you have what is called a slow caffeine metabolism, which means you can not get rid of it very quickly. The messages is that not everybody responds in the same manner. This is not a one-size-fits-all model. Drinking four or more certainly doesn't have any beneficial effects for anybody. To find out if you are a fast or slow metabolizer you will need a special test.
Pros
Caffeine has been linked to a lower risk of Parkinson's disease. It also linked to the reduction of some cancers, diabetes and gallstones.
What About Tea?
Coffee contains lots of other compounds besides caffeine. So does tea, another caffeine source. It can be a great alternate.
Now that being said I know most of you will not give up on coffee, that’s fine. Let’s just keep it in moderation. Let’s not have too much of a good thing.
Great job team! Everyone did great this week. I did not have a lot of questions over breakfast, so I'm guessing we are all Experts now, right? So if we are all on track, we will be moving on to our 2nd meal of the day next week.
Thank you everyone for your support. Because of you we will start a blog with all the newsletters. You will still receive an email, but now you will be able to check out past newsletters, pictures and maybe more. That is what I will be working on this weekend. So check it out at:
expertfitnessnews.blogspot.com
See you soon.
Try one of these over the weekend.
Hotcakes
Serves 3
3 eggs
3/4 cup low-fat cottage cheese
1/4 cup whole-wheat flour
3 tablespoons nonfat sour cream
3 teaspoons Smucker's sugar-free jam
Preheat a griddle to 380°F or on high, until a drop of water sizzles. Separate yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg whites. Pour batter onto the griddle, making each hotcake about 5 inches in diameter. Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon sour cream and 1 teaspoon jam on each hotcake. Serve immediately.
NUTRITION PER SERVING
CALORIES 188 FAT 7 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g
Eggs Benedict
Serves 2
1 beefsteak tomato
2 slices low-sodium nitrate-free Canadian bacon2 eggs
4 tablespoons Skinny Hollandaise Sauce (see below)
1. Wash the tomato, and cut off the top and bottom and discard. Slice the remaining part of the tomato in half horizontally.
2. Brown the Canadian bacon in a skillet, and poach the eggs in slightly saltedwater for 5-7 minutes. Place a bacon slice on top of each tomato half. Top witha poached egg and two tablespoons of Skinny Hollandaise Sauce.
NUTRITION PER SERVING
CALORIES 185 FAT 11.6 g PROTElN 18g SODIUM 532mg FIBER 1.6 g CARBOHYDRATE 5.7 g
Skinny Hollandaise Sauce1/4 cup egg beaters1 tablespoon smart start1 teaspoon lemon juice1/2 teaspoon dijon mustarddash of ground pepper1. In a 1-cup microwave liquid measuring cup, combine the egg beaters and smart start. Microwave on low heat for 1 minute, stirring once every 30 seconds.2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.3. Stir in the pepper when done.
Calories 50 Fat 4g Protein 4g Sodium 149mg Fiber 0g Carbohydrate 2g
How do you take your java -- cream, flavored, whipped, topped? All those add-ons are piling up the calories. Black coffee may be boring. But it could save you up to 600 calories.
Depending on the kind of milk and ingredients used, a large latte can contain from 250 calories to as many as 570 calories. And those delicious chocolate or blended coffee drinks you love also can add up to 500 calories or more.
Coffee in its "purest" form has no fat and no calories whatsoever. But here come the shockers:
Two tablespoons of flavored nondairy creamer (liquid) adds 80 calories and four grams of fat (as much as a pat of butter).
Two tablespoons of flavored syrup adds 80 calories, but no fat.
One tablespoon of cream adds 50 calories and six grams of fat.
One tablespoon of liquid plain nondairy creamer has 25 calories and two grams of fat.
One tablespoon of half-and-half has 20 calories and two grams of fat.
Cappuccino (espresso, steamed milk, foamed milk) has seven grams of fat and 137 calories when whole milk is used; four grams of fat and 109 calories with low-fat milk; just under a half gram of fat and 80 calories with fat-free milk.
Coffee latte (espresso and steamed milk) has 212 calories and nine grams of fat when whole milk is used; 167 calories and six grams of fat with low-fat milk; 123 calories and 0.6 grams fat with fat-free milk.
Coffee mocha with whole milk (espresso, cocoa, steamed milk) has 340 calories and 20 grams of fat with whipped cream; 260 calories with six grams of fat without whipped cream.
Coffee mocha with low-fat milk has 302 calories and 16 grams of fat with whipped cream; 220 calories and six grams of fat minus whipped cream.
Coffee mocha with fat-free milk has 264 calories and 11 grams of fat with whipped cream and 182 calories; two grams of fat without whipped cream.
Here are a few suggestions:
Choose the smallest size cup, either 8 or 12 ounces. Calorie savings of 110 calories.
Ask that your beverage be made with fat-free milk instead of whole milk. Calorie savings of 80 calories and 8 grams of fat.
Use a sugar substitute instead of real sugar. Calorie savings of 15 calories.
Order coffee without whipped cream, flavored syrup, chocolate or candy pieces
Cons
You have to balance the risks of heart disease and the risks of other health outcomes, because coffee and caffeine have been associated with a number of different health outcomes, both good and bad.
Drinking a lot of coffee may raise the risk of heart attack in some people.However, drinking one or two cups of coffee per day shouldn't raise heart risks,
Coffee intake was linked to higher risk of heart attack in people with slow caffeine metabolism and who were younger than 60. Caffeine alone dose not cause heart attacks, but add in all our added life stresser and you put yourself at higher risk. You are at higher risk if you have what is called a slow caffeine metabolism, which means you can not get rid of it very quickly. The messages is that not everybody responds in the same manner. This is not a one-size-fits-all model. Drinking four or more certainly doesn't have any beneficial effects for anybody. To find out if you are a fast or slow metabolizer you will need a special test.
Pros
Caffeine has been linked to a lower risk of Parkinson's disease. It also linked to the reduction of some cancers, diabetes and gallstones.
What About Tea?
Coffee contains lots of other compounds besides caffeine. So does tea, another caffeine source. It can be a great alternate.
Now that being said I know most of you will not give up on coffee, that’s fine. Let’s just keep it in moderation. Let’s not have too much of a good thing.
Great job team! Everyone did great this week. I did not have a lot of questions over breakfast, so I'm guessing we are all Experts now, right? So if we are all on track, we will be moving on to our 2nd meal of the day next week.
Thank you everyone for your support. Because of you we will start a blog with all the newsletters. You will still receive an email, but now you will be able to check out past newsletters, pictures and maybe more. That is what I will be working on this weekend. So check it out at:
expertfitnessnews.blogspot.com
See you soon.
Try one of these over the weekend.
Hotcakes
Serves 3
3 eggs
3/4 cup low-fat cottage cheese
1/4 cup whole-wheat flour
3 tablespoons nonfat sour cream
3 teaspoons Smucker's sugar-free jam
Preheat a griddle to 380°F or on high, until a drop of water sizzles. Separate yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg whites. Pour batter onto the griddle, making each hotcake about 5 inches in diameter. Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon sour cream and 1 teaspoon jam on each hotcake. Serve immediately.
NUTRITION PER SERVING
CALORIES 188 FAT 7 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g
Eggs Benedict
Serves 2
1 beefsteak tomato
2 slices low-sodium nitrate-free Canadian bacon2 eggs
4 tablespoons Skinny Hollandaise Sauce (see below)
1. Wash the tomato, and cut off the top and bottom and discard. Slice the remaining part of the tomato in half horizontally.
2. Brown the Canadian bacon in a skillet, and poach the eggs in slightly saltedwater for 5-7 minutes. Place a bacon slice on top of each tomato half. Top witha poached egg and two tablespoons of Skinny Hollandaise Sauce.
NUTRITION PER SERVING
CALORIES 185 FAT 11.6 g PROTElN 18g SODIUM 532mg FIBER 1.6 g CARBOHYDRATE 5.7 g
Skinny Hollandaise Sauce1/4 cup egg beaters1 tablespoon smart start1 teaspoon lemon juice1/2 teaspoon dijon mustarddash of ground pepper1. In a 1-cup microwave liquid measuring cup, combine the egg beaters and smart start. Microwave on low heat for 1 minute, stirring once every 30 seconds.2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.3. Stir in the pepper when done.
Calories 50 Fat 4g Protein 4g Sodium 149mg Fiber 0g Carbohydrate 2g
Energy, Diet and Meal Replacement Bars
You know you should eat five or six small meals a day to maintain a healthy weight and keep your energy levels high, particularly if you work out regularly. But let's face it: it's hard enough to find time to cook one meal a day, never mind cooking breakfast. When you're on the go and looking for a quick, healthy snack, a nutrition bar can be a good option.However, there are so many different brands and types of bars on the market -- meal replacement/diet bars, energy bars, protein bars -- that choosing one that's healthy and suits your goals can be quite confusing.The different types of bars all contain varying levels of protein, carbohydrates, fat, and sugar, depending on their intended goal. Energy bars are generally designed to give a boost of energy to endurance athletes, such as marathoners and cyclists. Therefore, their main ingredient is carbs, which provide the "fuel" necessary to make it through a competition. Key here is the word “energy”; as long as it has calories it is considered an energy bar. So, yes a candy bar would be considered an energy bar. It is still not a good choice, and will not provide any essentially nutrients.Meal replacement bars are essentially "diet" bars; they contain the least amount of calories and more carbs than protein. They are meant to replace a meal for dieters, or as a healthy, low-calorie pre- or post-workout snack.
Finally, protein bars are designed with weightlifters in mind. With high levels of protein, they are meant to help you build muscle and lose fat when you're training.While a nutrition bar can be a healthy choice once in a while, you should always read the labels carefully. Many bars are packed with sugar, which can make them just as bad as a regular chocolate bar, like we talked about earlier. You should always choose one that contains little refined sugars, saturated fats and you defiantly do not want to see HIGH FRUCTOSE CORN SYRUP.Also, don't make the mistake of eating too many of these, especially if you're not very active, or you might end up packing on the pounds.
I am not a big fan of the nutrition bar. For me it is too much to think about. So I stick to food, less time for me. That being said, the following list includes the best bars from each category, which means it isn't necessarily in "worst to best" order. However, within the same category, the bars are in worst to best order.
Number 10
Nutribar by Stella Pharmaceutical Type: Meal replacement/diet barOne of the first ever meal replacement bars, Nutribar is the only one on this list that wasn't designed with athletes in mind. Intended as a meal replacement for dieters, this bar contains a similar balance of protein, carbs and 24 vitamins and minerals, as diet bars designed for people who work out. Therefore, it can either be used as a meal replacement or as a post-workout snack. However, it does contain a lot of sugar, so consume in moderation.Nutritional information: The Chocolate Fudge flavor has 250 calories, 13 grams of protein, 32 grams of carbs, 8 grams of fat, and 24 grams of sugar.Number 9
A great protein bar for serious weightlifters, a 40-30-30 energy bar for endurance athletes
Protein Plus by MET-RxType: Protein barThe new MET-Rx Protein Plus bar is one of the few brands that use artificial sweeteners such as Maltitol and sucralose, as well as calorie-reduced fats like Salatrim in it's protein bars. Although it isn't exactly low-calorie or low-fat, it is healthier than the original version and provides a whopping 34 grams of protein for serious muscle growth (as long as you also work out, of course).Nutritional information: The Chocolate Chocolate Chip flavor contains 320 calories, 34 grams of protein, 29 grams of carbs, 8 grams of fat, and 11 grams of sugar.
Number 8
BALANCE Outdoors by BALANCE Bar Food CompanyType: Energy barThe BALANCE Outdoors bar is based on the 40-30-30 approach to nutrition -- that is, 40% of its calories come from carbs, while 30% come from protein, and another 30% from fat. Although it contains quite a bit of protein, this is still an energy bar. It is ideal for all types of athletes; since it doesn't contain too many calories or carbs, it provides a quick boost of energy that can be burned off fairly easily.Nutritional information: The Chocolate Crisp flavor has 200 calories, 15 grams of protein, 21 grams of carbs, 6 grams of fat, and 12 grams of sugar.
Number 7
Myoplex Lite by EASType: Meal replacement/diet barWith almost half the calories and fat of the Myoplex Deluxe Bars, this bar is perfect as a meal replacement or a post-workout snack if you're trying to lose some weight. While the protein will help your muscles recover after a workout, the carbs will replenish your energy and the 22 essential vitamins and minerals will increase your overall results.Nutritional information: The Chocolate Fudge flavor contains 190 calories, 15 grams of protein, 27 grams of carbs, 4 grams of fat, and 17 grams of sugar.
Number 6
Pure Protein by Worldwide SportType: Protein barWith 32 grams of whey protein and moderate levels of carbs and sugars, this protein bar is an ideal pre- or post-workout snack for the moderate to serious weightlifter. Pure Protein tastes good, but that's because the coating is real chocolate, so don't go overboard or you'll find yourself gaining fat rather than losing it.Nutritional information: The Chocolate Deluxe flavor has 270 calories, 32 grams of protein, 26 grams of carbs, 7 grams of fat, and 11 grams of sugar alcohols (polyols).
Number 5
PowerBar Performance by PowerBar Inc. Type: Energy barAn Olympic marathoner invented PowerBar with endurance athletes in mind, which makes it one of the best energy bars on the market. It contains a large amount of carbs to deliver a big boost of energy when needed, as well as many essential vitamins and minerals, and some protein to aid muscle growth and repair. However, like many bars, it contains quite a bit of sugar; if you're very active, you'll burn it off, but be careful if you're more like Homer Simpson than Carl Lewis.Nutritional information: The Chocolate flavor contains 230 calories, 10 grams of protein, 45 grams of carbs, 2 grams of fat, and 18 grams of sugar.Number 4
The best meal replacement, diet and energy bars, and one that does it all
Source One by MET-RxType: Meal-replacement/diet barSource One bars are similar to Protein Plus by the same company, but the protein and carb ratios are reversed and there are fewer calories and little sugar. They also contain essential vitamins and minerals. Overall, they are an ideal pre- or post-workout snack for people who are trying to shed some pounds.Nutritional information: The Chocolate Roasted Peanut flavor has 190 calories, 15 grams of protein, 30 grams of carbs, 3 grams of fat, and 4 grams of sugar.
Number 3
Solid Protein by Nature's Best Type: Protein barNature's Best touts its protein bar as being "100% solid protein" from whey protein, soy protein isolate and milk protein isolate, without unnecessary sources such as collagen or gelatin. With 30 grams of overall protein, very little sugar, and many essential vitamins and nutrients, it packs a solid punch for those who want to build and maintain serious muscle.Nutritional information: The Double Chocolate flavor contains 270 calories, 30 grams of protein, 28 grams of carbs, 6 grams of fat, and 3 grams of sugar.
Number 2
Clif Bar by Clif Bar, Inc. Type: Energy barClif Bar is made with all-natural ingredients such as organic soy flour and soy protein. Its goal is to provide a boost of energy -- to be consumed one to two hours prior to a workout or race -- without the performance-inhibiting crash in blood sugar levels that can occur with refined sugar. Due to its 4:1 carbs to protein ratio and its many essential vitamins and nutrients, it can also make for a great energy-replenishing post-workout snack.Nutritional information: The Chocolate Chip flavor has 250 calories, 10 grams of protein, 45 grams of carbs, 5 grams of fat, and 21 grams of sugar.
Number 1
MET-Rx Food Bar, by MET-RxType: All types. Although MET-Rx markets its Food Bar as a meal replacement bar, its high levels of carbs and protein make it like all types of bars rolled into one. With 51 grams of carbs and 27 grams of protein, it is a great meal replacement or pre- or post-workout snack for hard-core athletes. However, even the most serious of athletes shouldn't go overboard since it contains a lot of sugar and calories.Nutritional information: The Chocolate Chip Cookie Dough flavor contains 360 calories, 27 grams of protein, 51 grams of carbs, 5 grams of fat, and 26 grams of sugar.
Finally, protein bars are designed with weightlifters in mind. With high levels of protein, they are meant to help you build muscle and lose fat when you're training.While a nutrition bar can be a healthy choice once in a while, you should always read the labels carefully. Many bars are packed with sugar, which can make them just as bad as a regular chocolate bar, like we talked about earlier. You should always choose one that contains little refined sugars, saturated fats and you defiantly do not want to see HIGH FRUCTOSE CORN SYRUP.Also, don't make the mistake of eating too many of these, especially if you're not very active, or you might end up packing on the pounds.
I am not a big fan of the nutrition bar. For me it is too much to think about. So I stick to food, less time for me. That being said, the following list includes the best bars from each category, which means it isn't necessarily in "worst to best" order. However, within the same category, the bars are in worst to best order.
Number 10
Nutribar by Stella Pharmaceutical Type: Meal replacement/diet barOne of the first ever meal replacement bars, Nutribar is the only one on this list that wasn't designed with athletes in mind. Intended as a meal replacement for dieters, this bar contains a similar balance of protein, carbs and 24 vitamins and minerals, as diet bars designed for people who work out. Therefore, it can either be used as a meal replacement or as a post-workout snack. However, it does contain a lot of sugar, so consume in moderation.Nutritional information: The Chocolate Fudge flavor has 250 calories, 13 grams of protein, 32 grams of carbs, 8 grams of fat, and 24 grams of sugar.Number 9
A great protein bar for serious weightlifters, a 40-30-30 energy bar for endurance athletes
Protein Plus by MET-RxType: Protein barThe new MET-Rx Protein Plus bar is one of the few brands that use artificial sweeteners such as Maltitol and sucralose, as well as calorie-reduced fats like Salatrim in it's protein bars. Although it isn't exactly low-calorie or low-fat, it is healthier than the original version and provides a whopping 34 grams of protein for serious muscle growth (as long as you also work out, of course).Nutritional information: The Chocolate Chocolate Chip flavor contains 320 calories, 34 grams of protein, 29 grams of carbs, 8 grams of fat, and 11 grams of sugar.
Number 8
BALANCE Outdoors by BALANCE Bar Food CompanyType: Energy barThe BALANCE Outdoors bar is based on the 40-30-30 approach to nutrition -- that is, 40% of its calories come from carbs, while 30% come from protein, and another 30% from fat. Although it contains quite a bit of protein, this is still an energy bar. It is ideal for all types of athletes; since it doesn't contain too many calories or carbs, it provides a quick boost of energy that can be burned off fairly easily.Nutritional information: The Chocolate Crisp flavor has 200 calories, 15 grams of protein, 21 grams of carbs, 6 grams of fat, and 12 grams of sugar.
Number 7
Myoplex Lite by EASType: Meal replacement/diet barWith almost half the calories and fat of the Myoplex Deluxe Bars, this bar is perfect as a meal replacement or a post-workout snack if you're trying to lose some weight. While the protein will help your muscles recover after a workout, the carbs will replenish your energy and the 22 essential vitamins and minerals will increase your overall results.Nutritional information: The Chocolate Fudge flavor contains 190 calories, 15 grams of protein, 27 grams of carbs, 4 grams of fat, and 17 grams of sugar.
Number 6
Pure Protein by Worldwide SportType: Protein barWith 32 grams of whey protein and moderate levels of carbs and sugars, this protein bar is an ideal pre- or post-workout snack for the moderate to serious weightlifter. Pure Protein tastes good, but that's because the coating is real chocolate, so don't go overboard or you'll find yourself gaining fat rather than losing it.Nutritional information: The Chocolate Deluxe flavor has 270 calories, 32 grams of protein, 26 grams of carbs, 7 grams of fat, and 11 grams of sugar alcohols (polyols).
Number 5
PowerBar Performance by PowerBar Inc. Type: Energy barAn Olympic marathoner invented PowerBar with endurance athletes in mind, which makes it one of the best energy bars on the market. It contains a large amount of carbs to deliver a big boost of energy when needed, as well as many essential vitamins and minerals, and some protein to aid muscle growth and repair. However, like many bars, it contains quite a bit of sugar; if you're very active, you'll burn it off, but be careful if you're more like Homer Simpson than Carl Lewis.Nutritional information: The Chocolate flavor contains 230 calories, 10 grams of protein, 45 grams of carbs, 2 grams of fat, and 18 grams of sugar.Number 4
The best meal replacement, diet and energy bars, and one that does it all
Source One by MET-RxType: Meal-replacement/diet barSource One bars are similar to Protein Plus by the same company, but the protein and carb ratios are reversed and there are fewer calories and little sugar. They also contain essential vitamins and minerals. Overall, they are an ideal pre- or post-workout snack for people who are trying to shed some pounds.Nutritional information: The Chocolate Roasted Peanut flavor has 190 calories, 15 grams of protein, 30 grams of carbs, 3 grams of fat, and 4 grams of sugar.
Number 3
Solid Protein by Nature's Best Type: Protein barNature's Best touts its protein bar as being "100% solid protein" from whey protein, soy protein isolate and milk protein isolate, without unnecessary sources such as collagen or gelatin. With 30 grams of overall protein, very little sugar, and many essential vitamins and nutrients, it packs a solid punch for those who want to build and maintain serious muscle.Nutritional information: The Double Chocolate flavor contains 270 calories, 30 grams of protein, 28 grams of carbs, 6 grams of fat, and 3 grams of sugar.
Number 2
Clif Bar by Clif Bar, Inc. Type: Energy barClif Bar is made with all-natural ingredients such as organic soy flour and soy protein. Its goal is to provide a boost of energy -- to be consumed one to two hours prior to a workout or race -- without the performance-inhibiting crash in blood sugar levels that can occur with refined sugar. Due to its 4:1 carbs to protein ratio and its many essential vitamins and nutrients, it can also make for a great energy-replenishing post-workout snack.Nutritional information: The Chocolate Chip flavor has 250 calories, 10 grams of protein, 45 grams of carbs, 5 grams of fat, and 21 grams of sugar.
Number 1
MET-Rx Food Bar, by MET-RxType: All types. Although MET-Rx markets its Food Bar as a meal replacement bar, its high levels of carbs and protein make it like all types of bars rolled into one. With 51 grams of carbs and 27 grams of protein, it is a great meal replacement or pre- or post-workout snack for hard-core athletes. However, even the most serious of athletes shouldn't go overboard since it contains a lot of sugar and calories.Nutritional information: The Chocolate Chip Cookie Dough flavor contains 360 calories, 27 grams of protein, 51 grams of carbs, 5 grams of fat, and 26 grams of sugar.
Give it Time
So it’s breakfast time, and guess what, you’re not hungry. This is actually normal, especially if you are not in the habit eating in the morning. I wish I could tell you a trick that would make breakfast easier to eat, but no there is not. The only thing I can tell you is time. Yep, time. It takes about to weeks to form a new habit. If you can get up and force yourself to eat breakfast for two weeks the third week you should start getting up hungry. That is the plain and simple of it.
Try starting off with stuff you know you like. Eggs and bacon are good. Throw in a piece of fruit, like and apple or a peach. Or maybe that is a little too heavy for you to start off with, fair enough. Try something lighter, whole wheat toast with peanut butter and a little honey and a glass of milk. Or how about some probiotic yogurt with almonds and a pear if you’re in a hurry and need to get out the door.
Try hard to mix it up. If you eat the same thing everyday you will reach burnout before the two weeks are up. Happy Morning Eating!
Try starting off with stuff you know you like. Eggs and bacon are good. Throw in a piece of fruit, like and apple or a peach. Or maybe that is a little too heavy for you to start off with, fair enough. Try something lighter, whole wheat toast with peanut butter and a little honey and a glass of milk. Or how about some probiotic yogurt with almonds and a pear if you’re in a hurry and need to get out the door.
Try hard to mix it up. If you eat the same thing everyday you will reach burnout before the two weeks are up. Happy Morning Eating!
When Do I Eat Breakfast?
This is a real question. And one many don’t know the answer to. Ideally you should eat breakfast within 30 min of waking. So it really should be one of the first things you do. You may have to rearrange your schedule a little. Remember we are trying to turn on the calorie burning machine as early as we can to maximize the number you can burn for an entire day. Oh yeah, coffee is not enough breakfast. And if it is easier to measure how much you have in pots than cups, you are having too much. We will get into why that is caffeine overload another time.
Today’s Challenge: Go Back to Basics When it comes to food, simpler is usually better. If the ingredients list is a mile long, that food is probably not the best choice. For example, peanut butter should contain peanuts and salt — that's it! You don't want the added sugar, molasses, or any other random ingredient they throw in. I hope we have opened eyes to breakfast. I know not everyone is a breakfast person, but try it. Really how many of those diets are telling you to eat, not many. Send me your favorite breakfast recipe or tips that helped you start making breakfast apart of your life. Tell me what you like about it, what you don’t. I tell every one of my clients, “I don’t care what you tell other people, but with me you have to be honest.” So let’s get it all out in the open, no secrets. This way we can solve all those pesky problems.
Today’s Challenge: Go Back to Basics When it comes to food, simpler is usually better. If the ingredients list is a mile long, that food is probably not the best choice. For example, peanut butter should contain peanuts and salt — that's it! You don't want the added sugar, molasses, or any other random ingredient they throw in. I hope we have opened eyes to breakfast. I know not everyone is a breakfast person, but try it. Really how many of those diets are telling you to eat, not many. Send me your favorite breakfast recipe or tips that helped you start making breakfast apart of your life. Tell me what you like about it, what you don’t. I tell every one of my clients, “I don’t care what you tell other people, but with me you have to be honest.” So let’s get it all out in the open, no secrets. This way we can solve all those pesky problems.
The Calorie Burning Machine
I have a good friend who always tells me he can lose 10lbs. in one week if he wanted to. Then I ask “really, how?” Then he gives me his spill about how he just cuts back on what he is eating and skips breakfast all together. Then states that’s the key to weight loss. WHAT!!! Believe me it takes all I have in me to not rip into him with all I know about breakfast. Now I’m not saying I am the one and only weight loss guru, but I know the guidelines and have a few tricks up my sleeve for weight loss. Now what my friend does not understand, as many people with his same mind set, is that breakfast is the ace up the sleeve. It is a key to weight loss. Like I stated last Friday, it kick starts your metabolism. You know that stubborn lawn mower we have all have had. You pull and pull on the cord and it will not start. That is your metabolism. That motor just will not turn over until you have some GOOD fuel in the tank. Now if you have breakfast in the morning, something consisting of a lean protein, fibrous carbs and starchy carbs, you have just upgraded your “no good for nothing lawn mower” to the “state of the art no fuss riding lawn mower”. Now that you have had a good breakfast your body is busy at work breaking down the particles of food you just ate and getting ready to use that for your energy, or gas for your mower, for the next three hours. All this while you drive to work or get to that appointment.
Now all that work your body is doing to break down those particles, is energy usage. Your body is using the fuel (calories) you just put into your body to break down what you just put into your body. I know sounds weird but it is true. Your body will burn calories to break down the calories you just ate. That is not a bad deal. Now the deal breaker is one of two mistakes people make. The one my friend makes, which is his metabolism never started and won’t till he eats some GOOD food. So he is just there pulling on the cord of that mower till who knows when. The next mistake is that people eat the wrong thing in the morning. Sugary cereal will not work. Put sugar in a fuel tank of any motor and what happens… well lets just say that motor will not be running for a while.There it is the hard fact of breakfast. That is why it is the most important meal of the day!
Now all that work your body is doing to break down those particles, is energy usage. Your body is using the fuel (calories) you just put into your body to break down what you just put into your body. I know sounds weird but it is true. Your body will burn calories to break down the calories you just ate. That is not a bad deal. Now the deal breaker is one of two mistakes people make. The one my friend makes, which is his metabolism never started and won’t till he eats some GOOD food. So he is just there pulling on the cord of that mower till who knows when. The next mistake is that people eat the wrong thing in the morning. Sugary cereal will not work. Put sugar in a fuel tank of any motor and what happens… well lets just say that motor will not be running for a while.There it is the hard fact of breakfast. That is why it is the most important meal of the day!
Breakfast, Let's Start at the Top
Today I had an eye opening conversation with a client. We talked about what we could do to improve the newsletter. I got a few suggestions and really took them to heart. I am going to do the best I can to break down the day into the types of meals you should be eating. So we will be starting at the top… Breakfast. If you have any questions email me and we can talk about it. If you have a question I sure someone else is wondering the same thing. So let’s help each other out.
Okay, so you woke up late and need to get out of the house in a hurry. But wait you NEED to eat. Remember the sooner you eat in the morning the sooner you kick start your metabolism (that is the machine that make your body burns calories). So before you walk out the door try this.
Peach Oatmeal
1/4 cup old fashioned oats or quick oats
1/3 cup water
1/4 cup sliced peaches in juice, canned (this works out to about 5 slices of peach and about 1/8 cup of juice)
1/8 teaspoon cinnamon
1/8 teaspoon butterscotch extract or vanilla extract
1/2 teaspoon Splenda sugar substitute (optional) or sugar (optional) or honey (optional)
Cut up peach slices into small pieces.
In a bowl add oats, water, and peaches with juice.
Microwave in 500watt microwave for 2 minutes, stir, microwave for another 2 minutes, stir, then microwave in 1 minute intervals until cooked. In a 1200watt microwave, microwave for 30 seconds, stir, microwave for another 30 seconds, stir, and then continue microwaving in 30 second intervals until cooked.
Once cooked, add cinnamon, butterscotch extract, and sweetener.
NOTE: This serving seems small since it is only 1/4 cup of oats, but with the addition of peaches, it is quite filling, especially when served with a glass of milk, water, tea or juice.
Remember this is YOUR newsletter, so send me your comments and questions.
Okay, so you woke up late and need to get out of the house in a hurry. But wait you NEED to eat. Remember the sooner you eat in the morning the sooner you kick start your metabolism (that is the machine that make your body burns calories). So before you walk out the door try this.
Peach Oatmeal
1/4 cup old fashioned oats or quick oats
1/3 cup water
1/4 cup sliced peaches in juice, canned (this works out to about 5 slices of peach and about 1/8 cup of juice)
1/8 teaspoon cinnamon
1/8 teaspoon butterscotch extract or vanilla extract
1/2 teaspoon Splenda sugar substitute (optional) or sugar (optional) or honey (optional)
Cut up peach slices into small pieces.
In a bowl add oats, water, and peaches with juice.
Microwave in 500watt microwave for 2 minutes, stir, microwave for another 2 minutes, stir, then microwave in 1 minute intervals until cooked. In a 1200watt microwave, microwave for 30 seconds, stir, microwave for another 30 seconds, stir, and then continue microwaving in 30 second intervals until cooked.
Once cooked, add cinnamon, butterscotch extract, and sweetener.
NOTE: This serving seems small since it is only 1/4 cup of oats, but with the addition of peaches, it is quite filling, especially when served with a glass of milk, water, tea or juice.
Remember this is YOUR newsletter, so send me your comments and questions.
Thursday, January 17, 2008
Expert Fitness
We are Expert Fitness.
A group of personal trainers from Midland, TX. We are an educated group of professionals, who are enthusiastically committed to creating a place where people are empowered and taught the skills needed to achieve optimal health in a realistic approach. What we do is not a job, it is even more than a career, it is a passion we all share.
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