 I am often asked how to lose weight quickly and easily.Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part. So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.) Stop eating fried foods. (Gasp!) Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal. It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful. Are Fried Foods Really That Bad? In a nutshell, yes, fried foods really are that bad for you. Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat. Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat. Other disasters that fried foods put you at risk for include:
Need I say more? Going Fried-Free Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life. Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts. New Foods to Love Instead of fried foods, enjoy the following:
Help, I'm addicted! If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options. You'll need to use some mental strategies as well. To do this focus on all the negative things about eating fried foods:
The bottom line is that exercise plus healthy eating will give you the body that you want. What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!
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Showing posts with label meal plan. Show all posts
Showing posts with label meal plan. Show all posts
Monday, July 18, 2016
The Deep Fried Disaster
Wednesday, April 27, 2016
Try These Fatigue-Fighting Foods
Have trouble getting started in the morning?Feel sluggish in the afternoon?
Ready to crash come evening?
You're not alone.
Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.
Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.
When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.
Here's how to include them in your diet:
Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!
A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.
For a healthy dose of simple carbs, stick with fresh, whole fruits.
Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.
Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.
Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.
Water for Refreshment
Essential to survival, water is also essential for energy.
When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.
If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.
Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.
Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.
Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.
Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.
Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.
Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.
If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.
One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.
My passion is to help people, just like you, improve their energy levels and their overall quality of life.
Go to www.fitnessgenerator.com/ussportsradio , call or email me today to get started on a fitness plan that will put some pep in your step.
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Saturday, April 9, 2016
This 60 Year Old Grandmother Dropped 20 lbs and Inspires Her Students
 When I see stories like this Athletes and Warriors, it convicts me to step it up a notch! Our trainers Micah, Diana, and out partner team at HitchFit, have proven time and time again that we do not have the right to know any limits in our lives. We are only limited or set free by our attitudes. When it comes to your fitness program, that truth has set many free! Read on and learn how you to are not limited in this or any area. Have a great Sunday and I am looking forward to your transformation story! -Nate  I LOVE today’s transformation story!! When women who are over 60 come to us, wondering if it’s too late for them to get in great shape, to be strong and fit, and to look and feel great, we always say NO! It’s never to late to make positive, healthy lifestyle changes! Nancy is an excellent case and point! She found Hitch Fit after turning 60, she was unsure if this was doable for her, but she decided to give it a shot. And holy wow, what a transformation!! Nancy lost over 20 pounds and 10% body fat in 12 weeks. She increased her strength and her energy levels. I am beyond proud of her! What an inspiration for all the gals in their 60’s! Nancy did the Hitch Fit Online Personal Training plan “Lose Weight Feel Great“. She lives in the Kansas City area, so she supplemented her online plan with one on one personal training with Hitch Fit Transformer Deron Gamble at the Overland Park Hitch Fit Gym location. Awesome job Nancy! Nancy’s Stats: Starting weight: 147 Ending weight: 126 Starting body fat: 27% Ending body fat: 17% Are You Ready To Lose Weight? Click Here to Get Started Today!
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Thursday, October 9, 2014
5 Tasty Lunches to Take to Work
- 5 Great Lunch Ideas for Both Kids and Adults
(MSNBC Health, ) Some kids love PB&J peanut butter and jelly, of course but as a school lunch day after day, it can be a bore. So spare your child the lunchtime blues by packing some fresh and innovative meals. No time for meal-making during the morning rush? Then pack them the night before. Audrey Cross, a professor of nutrition at Columbia University, offers some simple recipes for fun and nutritious lunches, as shown on NBC's Weekend Today.
PACKING SCHOOL LUNCHES can be a frustrating chore for parents who want to make something creative and nutritious that their kids will want to eat. A recent survey from Quaker found that 60 percent of parents disagree with their children over what to pack in their lunch boxes, and 70 percent of parents are concerned that kids are eating unhealthy snacks. According to the survey, the snacks kids want most often are chips (72 percent), cookies (72 percent) and candy bars (55 percent). And according to a 1998 study in Consumer Reports, Americans spend more than $5 billion a year on nearly 2 billion pounds of luncheon meats. The most popular choice is ham; balogna and turkey tied for second. These three meats account for more than 2/3 of the lunch meat market.
This inevitable pattern results in the same old thing: sandwiches, or sending kids off to school with money to buy their lunch. Sandwiches can quickly become boring and predictable, and letting kids decide on their own nutritional intake can be dangerous. So below are five meals sure to shake up the made-at-home menu. They'll also give your kids great nutritional value.
But first, let's do away with one common complaint: It takes too long to make lunches in the morning. Actually, this is a myth. A recent study showed that it actually took the same or less time to make these meals than it did to make the fast-cooking meals that have become so popular.
Five fun lunches
THREE LITTLE PIGS
Make pigs-in-a-blanket using low-fat wieners wrapped in a low-fat crescent roll with mustard dip. Pack with cucumber spears, cherry tomatoes, watermelon cubes and bottled water.
ITALIAN PASTA
Serve whole-wheat bow-tie pasta with a primavera topping of sauted eggplant, tomato, squash, basil, garlic, pepper and mushrooms (these veggies are full of flavor, fiber and vitamins and minerals). Pack with a slice of semolina Italian bread (a complex carbohydrate energy source), honeydew melon (rich in fluids), and cranberry juice (fortified with vitamin C)
BURRITO LUNCH
Burrito means little burro and it's a perfect name because these rolled-up tortillas carry an entire meal inside. Fill your burrito with:
- Mashed beans (excellent source of fiber, iron, B vitamins)
- Chopped lettuce (fiber)
- Diced tomatoes (lycopene & vitamin A)
- Shredded cheese (calcium & protein)
ROASTED VEGGIE POCKETS
Roast squash, eggplant, mushrooms or your choice of veggies over a grill, then stuff into a whole-wheat pita. Add a small container of plain yogurt for topping. Pack with cantaloupe cubes, a cereal bar (for energy and calcium), and chocolate milk.
CHICKEN KEBOBS
On 4-inch-long kebob sticks, alternate precooked chicken cubes, halved small red potatoes, red pepper and broccoli. Add a small container of dip such as nonfat plain yogurt with dill. Pack with some colorful fruit a kiwi and peach compote is a good choice and orange juice.
More great lunch ideas
- Leftovers make great lunches, too. Older kids often have access to a microwave in their school cafeteria so they can heat up home-cooked meals. Just pack the leftovers in a microwaveable container and they can nuke it at lunchtime.
- To keep lunches safe till eating time, refrigerate them overnight. Then pack them in thermal containers or use a frozen fruit juice box to keep them cold until meal time.
- For smaller children, make all ingredients bite-size no cutting should be required. Finger foods are also favorites of kids: cutting vegetables and fruits into finger-size pieces makes them more fun and easier to eat. Dips are also a favorite for children. Use herb dips for veggies or spiced dips (nonfat yogurt with cinnamon) for apple slices.
- And remember, adults may want to pack their lunches, too. Homemade lunches are much healthier than most quick-foods, and they actually save time in the long run. Just compare the time it takes to make these tasty lunches (not much) with the time it takes to go out and grab lunch.
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Personal Trainers: Train More Clients, Make More, Have More Freedom
Thursday, August 14, 2014
Making sense of food labels.
Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate
A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.
The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.
The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.
The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:
- Total Fat (in grams) (and a percentage)
- Saturated fat (in grams) (and a percentage)
- Cholesterol (in grams) (and a percentage)
- Sodium (in grams) (and a percentage)
- Total Carbohydrates (in grams) (and a percentage)
- Dietary Fiber (in grams) (and a percentage)
- Sugars (in grams) (and a percentage)
- Protein (in grams) (and a percentage)
and
- Vitamin A (in a percentage)
- Vitamin C (in a percentage)
- Calcium (in a percentage)
- Iron (in a percentage)
WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."
For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.
Personal Trainers: Train More Clients, Make More, Have More Freedom
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