Category Archives: Nutrition Tips

Nutrition info and tips

Junk food, health food what’s the difference

If you look at these two nutrition labels and break down what they are you may be surprised

One of these foods is considered “healthy” and good for you and the other is touted by many as a “junk food”

Break down the labels they are comparable in total calories but one has more fiber, less sugar, less cholesterol, less saturated fat

If you were to think that it’s a better choice because of those qualifications alone you may be missing the big picture – you don’t know what you are really eating unless you look at the label

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Split ends, brittle nails, there’s food for that

Giving a talk this morning at the beauty college, they are talking about nutrition and asked me to come over. Here are my notes

Hair & Nails

Vit C ( asorbic acid )
– reduces split ends, supports growth

Eat: peppers, leafy vegetables, broccoli, Tomoatoes

Biotin – Vit H ( B Vitamins) -helps metabolize protien to keep nails strong
Eat: eggs, nuts, whole grain, mushrooms

Iron & Zinc – minerals for hair loss and brittle
Eat: Chicken, beef, turkey, spinach

On a personal note

today I want to post and say something a little more personal. I usually post “business” stuff or things related to health & fitness on my blog & Facebook to motivate & teach the folks at the studio

My posts aren’t for everyone and I know that, plus there is ample room for improvement which makes me very happy as well

I have met so many different people doing personal training in Bowling Green (the mom, dad, wife, kids, girlfriend, grandma-pa, the alone ones, the depressed & happy ones, also the sick, weak, mentally, socially and physically challenged ones too. Don’t forget the lairs, cheaters, rich, poor, religious & atheist to name a few) I am so amazed and blessed to meet you

Most important though and the one I appreciate most about my work dealing with everyday people, and that’s the excuses. I heard them all especially when it comes to this 10 day food challenge

You wouldn’t believe the excuses people give to me why they can’t eat better quality foods!!

It actually infuriates me, what earthly human being would not benefit from healthy daily nourishment to their body and why?

If you have an answer or comment please share – I can list some excuses for you to so maybe you can have a better one next time – Haha jk!!

last supper

my last supper tonight before the food challenge is my favorite mashed potatoes – with baked spicy chicken and asparagus

I will be using the “lose it” app and “food burner” app to track my calories

I’m weighing In at 161 and 13% body fat – my goal in 10 days is 155 and 8-10% body fat

We have 25 people signed in and ready to go – I am very excited to get the results – I will post them soon

Any suggestions or questions please let me know, the 10 day food challenge is a great place for anybody to help start burning body fat

Is that why “red meat” is bad for you?

Raw Ground beef

Image via Wikipedia

When’s the last time you ate a fast food burger?  Are you waiting for ground beef to go on sale at the grocery?  Did your kiddos eat at the school cafeteria , have you checked the menu lately?

“Pink Slime” is whats being served in most school districts.  The slime is essentially the glue holding the meat together.  Its not really glue but it can’t be much worse!!

Saving THREE CENTS a pound off production costs and making $440 million/year in revenue the FDA has allowed the beef industry use fatty slaughterhouse trimmings treated with ammonia as a filler in ground beef.

Is that why some critics say that “red meat” is bad for you?

In January fast food restaurants stopped serving pink slime, I wonder what Bowling Green schools serve, does anybody know?

Here is a quick newscast from Denver I found about the pink slime zqak7r04


Ammonia-Treated Pink Slime Now in Most U.S. Ground Beef

Safety of Beef Processing Method Is Questioned


Fat Burning – Moringa better than Caffeine?

The Miracle Tree in Brisbane (Moringa oleifera)

Image by Tatters:) via Flickr

Moringa Oleifera

Moringa tree is rich in iron, potassium and multivitamins, especially vitamin A.

Moringa tree contains four times the amounts of vitamin A in carrots and thus can help prevent blindness.

The tree’s leaves contain high amounts of vitamin C, which is seven times more than oranges.

Moringa tree’s leaves contain twice the amount of protein and four times more calcium than milk.

Moringa is also rich in potassium it contains triple the amount in bananas.

Caffeine was isolated from coffee in 1820 by a German chemist, Friedlieb Ferdinand Runge, and in 1821 by French chemists working independently by Robiquet, Pelletier and Caventou.   Found in varying quantities in the beans, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants.  It is most commonly consumed by humans in infusions extracted from the bean of the coffee plant and the leaves of thetea bush, as well as from various foods and drinks containing products derived from the kola nut.

So which is better for burning fat?

My personal belief is that anything natural from the earth like moringa has the potential to be far more beneficial than an alkaloid extracted from a coffee bean.

Moringa has more nutrition per gram than caffeine so with extra UMPH, u get more bang for your buck with moringa.  The extra vitamins and minerals will go a long way in repairing and strengthening damaged muscle tissues from a workout.  The stronger and faster your muscles recover, the more fat calories you can burn during your next workout.

Makes sense to me.

Avoiding Childhood Obesity (BG Parent Magazine)

Here are 5 proven ways to promote health and wellness
in your family. Give yourself and your family the chance to
adjust and make plans as you go. Encourage every member
to provide input and be a part of something that is positive
and benefits the family as a whole.

Be the Example
Time after work should incorporate leisure activities outside of the home. Get MOTIVATED, incorporate structured physical activities like sports or exercise. Join a gym or go to the park for a nature walk. Take advantage of the local parks. Kereiakes, Preston Miller, Roland Bland and H.P. Thomas, as well as Lost River Cave & Valley all offer walking or nature trails. This is a fun and free way to promote exercise within your family.

Don’t use Food as a Reward
Success of a measured outcome deserves parental acknowledgement but that reward does not have to encompass food. Take kids to a movie or add up points for a favorite vacation destination.

Limit Tv, Game, Cell Phone, and Computer Time
Spending excessive amounts of time in front of the TV or computer can lead to mindless snacking causing weight gain and weight-related health problems. Try to make it a rule to eat all meals and snacks while sitting at the table.

Teach your Kids to Cook
Show them what is included in a healthy meal and how to incorporate fruits, vegetables, whole grains and lean meats. Teach children what foods are healthy and allowed to eat; not what is forbidden!

Family Time
Parents that are too tried after work to provide a nutritious meal for their family will often resort to restaurants. While dining out, it is hard to control portion size when you are paying top dollar for a plate of food. Preparing meals at home not only provides balanced nutrients but also can be a way to promote family time and enjoy the opportunity to get involved in your children’s lives.

Obesity kills, help stop obesity related diseases in Kentucky. All of us can if you will. For more information or to find out where I am training feel free to contact me by email at: dnucksfit@yahoo.com.

About the author
David has made physical fitness and healthy living a lifelong quest. He is the owner of a local fitness studio in Bowling Green. He holds a M.S. in Exercise Science from WKU and has been certified by the American College of Sports Medicine.

Toys in Fast Food meals BANNED in Bowling Green – Yes or No?

Some health officials and fitness experts are wanting to make policy to ban restaurants from including toys in meals that have more than 485 kcals or 600 mg of sodium, and meals that have more than 35% of total kcals from Fat or 10% from added sugar.

They would also make restaurants include  low-fat milk and 100% fruit juice options instead of chocolate milk and sugary juices.

I personally am in favor of making healthy options available but I wouldn’t consider a “ban” instead they could eliminate unhealthy options with no toys in favor of the healthy choices with toys?

This is America #dowhatyoulike

How bout them apples?

Thoughts on Fitness

-Being consistent over time is what matters most in fitness – not what you did 3 days ago.

-You can’t fall off the wagon if you were never moving in the first place

-Don’t put other people over yourself when you’re the one that hurts most

-You can make excuses and be miserable with what life hands you

– or Live to Give

IGOT SOME if You Need it

20 Worst Drinks in America – #11

#11 Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, 20 fl oz)

660 calories
22 g fat (15 g saturated)
95 g sugars
Sugar Equivalent: 8½ scoops Edy’s Slow Churned Rich and Creamy Coffee Ice Cream

Hopefully this will dispel any lingering fragments of the“health halo” that still exists in coffee shops—that misguidedbelief that espresso-based beverages can’t do much damage. In this 20-ounce cup, Starbucks manages to pack in more calories and saturated fat than two slices of deepdish sausage and pepperoni pizza from Domino’s. That makes it the equivalent of dinner and dessert disguised as a cup of coffee. If you want a treat, look to Starbucks’ supplyof sugar-free syrups; if you want a caffeine buzz, stick to the regular joe, an Americano, or a cappuccino.

(From 20 Worst Drinks in America)

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