Category Archives: Nutrition Tips

Nutrition info and tips

Fast Food Breakfast: Ham Omelet Sandwich

Burger King, Seoul, South Korea.

Image via Wikipedia

Burger King

Ham Omelet Sandwich:
290 calories

13 g fat

4.5 g saturated fat

85 mg cholesterol

870 mg sodium

1 g fiber

That shine is the honey butter sauce

Ham Omelet Sandwich.

Burger King describes the sandwich as:

“….a rousing combination of fluffy egg, ham, and honey butter sauce on a sesame seed bun.”

Ham Omelet Burger King1

http://www.grubgrade.com

I want This – and you can have some too

Jadever Body Fat Scale. Old version of model J...

Image via Wikipedia

I want to teach people about “body awareness” and how to lose body fat, which starts by “detoxing” the body of extra fats, carbohydrates and sugars.  A person has to be mindful of what goes into the body and how much they want vs. what they need.  There is no other way.

Eat to live, not live to eat.  Choose between quality and quantity.  Quality is more nutritious for the body.  Quantity is to hard on the body because of toxic fat stores.

You have to negate the extra calories (sugar/candy)from the diet if they can not be eaten with control.  You have to be a responsible cookie owner!!

You have to be in control and accountable for your self.  if you think you need help, help yourself.

Self help is the best help.

One egg a day – ducks unlimited

Evidence suggests (read report here) that consumption of one egg per day is not associated with risk of coronary heart disease (CHD) or stroke in healthy adults.

If you have Type 2 Diabetes or high blood pressure, then increase in cholesterol in eggs will increase your risk of Cardiovascular Disease

Reasons to Celebrate

Results

Thats what I work for.  Its EXPECTED.

Back to school time means time to measure.  I have made appointments  starting Tues and Thurs this month.

Make sure you meet with me  and measure to set new goals.  We will train through FALL break and remeasure again.

Now is the time to get your mind right about being fit for Xmas.  What better time to be in your best health then around your family?

get up, get fit, get toned

Suffer from Obesity?

On overweight man's waistline.

Image via Wikipedia

If you have a loved one that suffers from Obesity, reach out and encourage them to make change.

Being just 10lbs overweight can have detrimental effects on the body.

It’s better to give them some tough love now, bc it’s even tougher to love them when they are gone

Obesity KILLS!!

Take your salad south – make it Taco Mania!!

Take your salad south – make it Taco Mania

read this Mix

Food Chewing Tendencies

If you are right handed, you will tend to chew food on the right side your mouth

If you are left handed, you will tend to chew food on the left side of your mouth.

If your more than ten pounds overweight your chewing too much food period.

Stop it!!

Muffin Top – once you pop you can’t stop

We have all seen it, some even sport it.

I really used to look down on all the girls in college that dressed up on Friday and Saturday nights to go honky tonkin to shake their grove thang and let the muffin tops shine.

I’m not a fan.

I’m not trying to poke Pillsbury dough-boy fun here to get a laugh, I am serious about these  muffin tops.  The body types matter the most in my opinion, nothing is worse than a “skinny-fat” person like we say on the Tony Rose Morning Show. Some body types just store more fat, so they have to change up their routines to accommodate for this body type.

Some bodies are medium to large frames, that’s fine but anything over ten pounds can become detrimental to your health.  I write and answer questions about diet all the time, I even have a running lists of healthy fast food options.  Diet is just as important as exercise and rest, you have to have all three, a combination of what works best for you.

I just want to bring attention to the fact that it’s not always about what you weigh, it’s about how much body fat you have.  If you’re not where you want to be then there’s an opportunity to make it right.

Or there is always the last resort

4th of July picnic eating tips

July 4th is fun, dont make it a drag by worrying about what your going to eat.

Keep these 5 tips in mind

  • Eat small – don’t fill up the biggest plate with tons of food, keep it small and simple
  • Share – easy way to save calories is to give them away, split a hamburger with somebody or give the last few bites to the dogs
  • Eat protien first – save the casseroles for Thanksgiving, eat the vegatables instead
  • Moderate – taste all the treats, try to sample something you like.  Don’t pig out
  • Drink smart – be accountable for the sodas and alchohol you drink, some cans are two servings, your body will burn all the alcohol first

Happy Birthday America

Too Sweet for Sweetness? Natural vs Artificial Sugar

Aspartame-acesulfame_salt

Image via Wikipedia

All sugar is the same, white sugar, brown sugar, molasses, it all comes from either sugar cane or sugar beets.  We manufacture corn for sugar and make artificial sweeteners (Phenylalanine and Aspartame)  for products to add taste and freshness.

Common products with added sugar: (1 gram = 1 teaspoon)

  • Chinese Fortune cookies one cookie 3.5 grams
  • Baked beans one-cup serving 15 grams
  • Ketchup single pack  4 grams
  • Flavored Yogurt single serving size 24 grams
  • BBQ sauce one-cup serving  9 grams
  • “Reduced” salad dressings one-cup reduced-calorie French dressing 58 grams
  • Lemonade single serving of the drink has almost 17 grams
  • Caramel Flavored popcorn 18 grams per ounce serving.
  • Granola bars 11 grams

Natural Sugar

There’s a natural sugar in fruit and plants called “fructose” which has gotten a bad name over the years.  The body metabolizes sugar into glucose so the brain can use it for energy and if a body already has ample energy readily available then anything extra will be turned to triglycerides and fats by the liver.  Fructose is easily converted to fat if not needed, which causes a problem for people who do not move alot or burn enough calories.  Overweight to morbidly obese persons have free-flowing sugar in their bodies waiting to be used and the build up of high blood sugar will contribute to bone, joint and heart diseases.   When I worked at the hospital my favorite patients to train were Type II Diabetics because 15mins of exercise helped control blood sugar and alleviate joint pain while burning calories to reduce fat stores and get them off medications.  I had a blast!!

Man-made Sugar

We manufacture sugar from plants and also use chemicals to make aspartame and phenylalanine (Equal, Nutrasweet and Splenda) which can increase desire for sweets, kill taste buds and decrease insulin absorption by the body and contribute to adult-onset diabetes.

Aspartame causes additional problems because of its chemical breakdown. A molecule of aspartame consists of two amino acids (phenylalanine and aspartic acid) linked by a molecule of methanol, the alcohol found in antifreeze. At 30C (86F), lower than body temperature, the three components come apart and each has distinctive effects. The methanol is metabolized in your body to formaldehyde and then to formic acid. Both of these are very potent metabolic poisons.

Phenylalanine and aspartic acid both mimic brain neurotransmitters. They can disrupt the balance of these chemicals, causing depression, seizures, memory problems and problems with concentration and learning. They may also be a factor in the development of neurodegenerative disorders like Alzheimer’s, Parkinson’s and ALS (Lou Gherig’s disease), as well as multiple sclerosis. (http://www.alive.com/)

I personally drink diet sodas with phenylalanine and I can’t pass them up when they are on sale, call it an addiction or craving, it doesn’t matter.   I would rather choose natural fructose over any manufactured sugars because factories mean profit and profits for big companies are not always health conscious.

The choice is yours.

Pick your poison.

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