A healthy lunch can help you maximize the afternoon, but if you are in a hurry to get and go, you can not take the time to sort through the menu hits and misses. Let Eat This, is not it! folks to be efficiency experts: Do NOT order the following items. Participation Status instead of the less outrageous options (also below), and reap the benefits of the bonus time.
QUIZNO'S
Large Prime Rib Teak Cheese Sub
1490 calories
92 g fat (22.5 g saturated, 2 g trans)
2620 mg sodium
Fat accordingly: As eating 4 Dunkin Donuts cheese danish!
It is difficult to do NOK argument for a cheese Danish, but four? And we're only talking fat here-with more than 800 calories of things in just one sandwich. You also fill up with more than a day's worth of sodium and saturated fat. Although this is one of the worst you could choose, the rest of Quizno menu also has risks. But if colleagues insist on eating there, order:
Small Turkey Ranch and Swiss Sub
410 calories
17 g fat (2.5 g saturated)
1230 mg sodium
Chili's
Crazy Sweet Chile glazed Chicken Crisp
1930 calories
112 g fat (17 g saturated)
4190 mg sodium
Calorie equivalent: Like eating an entire medium Pizza Hut 12 "pepperoni pizza!
If you have time for a sit-down meal, you have the time to think through. Chicken Crisp is fun, but accounts for almost a whole day's worth of calories and almost two days worth of sodium. Your smarter option is to eat this instead:
Classic Chicken fajitas
370 calories
11 g fat (1.5 saturated)
2000 mg sodium
And other tips for a healthy sit down lunch: forgo the appetizers. Chili's Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst starters money can buy. Watch the other appetizer land mines here. You will be shocked.
ARBY'S
Roast Turkey Ranch and Bacon Sandwich
817 calories
37 g fat (11 g saturated 0.5 g trans)
2146 mg sodium
Calorie equivalent: Like eating 23 Thin Mints (a whole sleeve)!
Just because you can make your home does not mean it is good for you when you order it from home the Roast Turkey Ranch and Bacon Sandwich Service packs almost half your daily allowance of calories and almost a whole day's dose of sodium. Does not much room for anything else, does it?
Eat this instead:
Sourdough Melt roast beef
351 calories
14 g fat (4 g saturated)
1048 mg sodium
Dairy QUEEN
Chicken Strip Basket with Country gravy (6 piece)
1640 calories
74 g fat (12 g saturated, 1 g trans)
3690 mg sodium
Sodium equivalent: Like eating 11 large orders of McDonald's French fries!
Talk about a value meal: One Chicken Strip Basket gives you almost two days' payload of sodium! If you think about it does not raise your blood pressure, eat the can. Do not be a statistic.
Eat this instead:
Crazy Chicken Sandwich
560 calories
28 g fat (3.5 g saturated)
980 mg sodium
Breaded
Italian Combo on ciabatte sandwich
1050 calories
47 g fat (18 g saturated, 1 g trans)
3050 mg sodium
Fat accordingly: By eating 6 slices of Papa John's cheese pizza!
You were on the right track in selecting Breaded, but not be sidelined by the lure of the Italian Combo. Ciabatte bread may sound advanced, but you will not look as refined as you lugging that spare Pirelli around the midsection.
Eat this instead:
Smoked Turkey breast sandwich on Sourdough
470 calories
17 g fat (2.5 g saturated)
1680 mg sodium
CHIPOTLE
13 "Tortilla with beef, black beans, rice, cheese, sour cream and salad
955 calories
38 g fat (18 g saturated)
1600 mg sodium
Calorie equivalent: Like eating 37 Hershey's Kisses!
The good news about this Tortilla is that it contains 56 grams of protein, but it is hardly worth the outrageous calorie and carbohydrate-load with 94 grams of carb you have already covered a third of the recommended daily intake, and you are taken in almost a day's worth of sodium and saturated fat. Down to drop pounds.
Eat this instead:
Three hard trip with beef, Pinto beans, sour cream and salad
615 calories
24 g fat (11 g saturated)
710 mg sodium
(Another tip: When it comes to Chipotle chips, just say "no". They are an outrageous 570 calories and 73 grams of extra carb.)
Hardee's
2/3-lb Monster Thickburger
1420 calories
108 g fat (43 g saturated)
2770 mg sodium
Saturated fat equivalent: Like eating 43 strips of Oscar Mayer bacon!
It is called the Monster for a reason. It is a monster load of saturated fat (more than two days left). The good news is that it has a friendlier, healthier cousin in 1/3-lb Low-carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-carb Thickburger is true of the name it has only 5 grams of quick-burning carbohydrates, compared with 46 grams of Monster.
Eat this instead:
1/3-lb Low-carb Thickburger
420 calories
32 g fat (12 g saturated)
1010 mg sodium
Burger King
Triple Whopper Sandwich with cheese and mayo
1250 calories
84 g fat (32 g saturated 2.5 g trans)
1600 mg sodium
Fat equivalent: Like eating 10 slices of Papa John's cheese pizza!
You should know now not to order a triple something. In this case you can egregious calorie, fat and sodium overload. It is not bad, but compared with the shocks on our list of the trans-fattiest food in America. Choose a regular cheeseburger instead and slash 920 calories, 68 g of fat, and save yourself from the judgmental stares of your colleagues, which is three times as likely to be grossed out!
Eat this instead:
Cheeseburger
330 calories
16 g fat (7 g saturated 0.5 g trans)
780 mg sodium
Saturday, March 28, 2009
Thursday, March 26, 2009
Can liquids still make you fat?
Did you know that a latte consumption from Monday to Friday each week, could lead to weight gain of 14 pounds in a year? I know this is surprising, but the reality of liquid calories.
If you drink soda, juice or lattes, keep in mind those liquid calories do not make you feel full and will not help reduce the number of calories you eat your next meal. There is no question, even if the calories you have a few minutes before eating. They are simply adding to the total number of calories you eat in one day.
How important is this weight gain? Well, more than 20 percent of the calories you consume are liquids. Take a look at the label and see how many drinks contain calories. How many calories you consume over what you eat?
There is one exception to this rule. Beverages that contain a minimum of 20 grams of protein to decrease your appetite. My team and I created a high protein, ready-to-drink shake that we have our clients use for breakfast, snacks or meals, sometimes when they can not get good food. We found that the earthquake which provides satiety as needed. The next time you take a drink, ask yourself this: What is liquid high-protein calories that you drink to help give you a chance to share your next meal?
If you drink soda, juice or lattes, keep in mind those liquid calories do not make you feel full and will not help reduce the number of calories you eat your next meal. There is no question, even if the calories you have a few minutes before eating. They are simply adding to the total number of calories you eat in one day.
How important is this weight gain? Well, more than 20 percent of the calories you consume are liquids. Take a look at the label and see how many drinks contain calories. How many calories you consume over what you eat?
There is one exception to this rule. Beverages that contain a minimum of 20 grams of protein to decrease your appetite. My team and I created a high protein, ready-to-drink shake that we have our clients use for breakfast, snacks or meals, sometimes when they can not get good food. We found that the earthquake which provides satiety as needed. The next time you take a drink, ask yourself this: What is liquid high-protein calories that you drink to help give you a chance to share your next meal?
Tuesday, March 24, 2009
How to do Pull-Up, Forward Lunge, Hidden Push-Up Elbow, and Inverted Row
Pull-Up/Chin-Up
Hang from the bar with hands slightly wider than shoulder width apart [left]. (Use tongs to the top and one below the pullup grip chin-up.) Pull your chin up past the bar [right], then lower your body down. If it is too difficult, do not chinups: Use a box or bench to stimulate strong chin on the bar. Then lower your body as slowly as you can.
Focus on your body to draw squeezing shoulders to use the muscles of your back.
Forward Lunge
From the standing position [left], take a large step forward with one leg. At first your thigh is parallel to the ground and your knee is back on the ground [law] to take a second. Then return to the starting position and repeat with other leg. Made more difficult by holding down the position for five seconds.
Made more difficult by holding down the position for five seconds.
Hidden Push-Up Elbow
Assume a push-up position [left], but keep your elbows back against your side as you lower you until your chest is about one inch above the ground [right], then push yourself . With your form, place your hands at least shoulder width, about 6 inches.
With your form, place your hands at least shoulder width, about 6 inches.
Inverted Row
Set a chin-up bar at hip height in a door frame. Lie under the bar with your heels on the floor and take the helm, hands 1 or 2 inches in width beyond the exception [left]. Keep your body straight, pull your chest with your bar back muscles [right]. Slowly until your arms are straight.
Keep your arms close to your body and do not let your hips sag.
Hang from the bar with hands slightly wider than shoulder width apart [left]. (Use tongs to the top and one below the pullup grip chin-up.) Pull your chin up past the bar [right], then lower your body down. If it is too difficult, do not chinups: Use a box or bench to stimulate strong chin on the bar. Then lower your body as slowly as you can.
Focus on your body to draw squeezing shoulders to use the muscles of your back.
Forward Lunge
From the standing position [left], take a large step forward with one leg. At first your thigh is parallel to the ground and your knee is back on the ground [law] to take a second. Then return to the starting position and repeat with other leg. Made more difficult by holding down the position for five seconds.
Made more difficult by holding down the position for five seconds.
Hidden Push-Up Elbow
Assume a push-up position [left], but keep your elbows back against your side as you lower you until your chest is about one inch above the ground [right], then push yourself . With your form, place your hands at least shoulder width, about 6 inches.
With your form, place your hands at least shoulder width, about 6 inches.
Inverted Row
Set a chin-up bar at hip height in a door frame. Lie under the bar with your heels on the floor and take the helm, hands 1 or 2 inches in width beyond the exception [left]. Keep your body straight, pull your chest with your bar back muscles [right]. Slowly until your arms are straight.
Keep your arms close to your body and do not let your hips sag.
Friday, March 20, 2009
How to do Swiss-Ball and Step-Up
Swiss-Ball Leg Curl
Lie on the floor with your calves resting on a Swiss ball and your arm. Squeeze your glutes to raise your hips on the floor until your body is in a straight line from your shoulders to your ankles [left]. Pause for a second, then bend the legs to roll the ball toward your butt [right]. Straighten your legs to roll the ball away from you and then lower your body to the floor.
Drive your heels into the ball to lift your body and activate your hamstrings.
Swiss Ball Pike
Assume a push-up position with feet resting on a Swiss ball, your body in a straight line from shoulders to feet [left]. Keep your back straight as you contract your abs, lift your hips as high as you can, and roll the ball toward you [right]. For a simpler version, pull your knees toward your chest without raising your hips.
Your toes should be at the top center of the ball to help keep your balance.
Step-Up
Holding your right arm in front of you, place one foot on the step or bench, that's about 2 feet on the ground [left]. Push down through your heel to lift the other leg [right], then return to starting position. Complete with all representatives of a front leg to move the legs and repeat the movement.
All of your foot should be on the bench, with your toes done.
Lie on the floor with your calves resting on a Swiss ball and your arm. Squeeze your glutes to raise your hips on the floor until your body is in a straight line from your shoulders to your ankles [left]. Pause for a second, then bend the legs to roll the ball toward your butt [right]. Straighten your legs to roll the ball away from you and then lower your body to the floor.
Drive your heels into the ball to lift your body and activate your hamstrings.
Swiss Ball Pike
Assume a push-up position with feet resting on a Swiss ball, your body in a straight line from shoulders to feet [left]. Keep your back straight as you contract your abs, lift your hips as high as you can, and roll the ball toward you [right]. For a simpler version, pull your knees toward your chest without raising your hips.
Your toes should be at the top center of the ball to help keep your balance.
Step-Up
Holding your right arm in front of you, place one foot on the step or bench, that's about 2 feet on the ground [left]. Push down through your heel to lift the other leg [right], then return to starting position. Complete with all representatives of a front leg to move the legs and repeat the movement.
All of your foot should be on the bench, with your toes done.
Wednesday, March 18, 2009
The key to losing weight
The research, funded by the National Heart, Lung, and Blood Institute (NHLBI) National Institutes of Health, seems to argue against the use of the coverage schemes that do not necessarily limit the calories, but call for the consumption of certain foods such as vegetables or proteins, to the detriment of others.
The NIH study of 811 volunteers, 38 per cent of men and 62 percent of women 30-70 years and overweight or obese, reviewed the plans that were popular in the United States in recent years, when well as the number of obese Americans has soared.
The "Prevention of overweight and using new feeding strategies (POUNDS LOST) study showed a weight loss even after six months and two years among participants assigned to four diets that differ in their proportions of the three major nutrients "said the researchers.
"The plans with low or high in total fat (20 or 40 percent of calories) with a medium or high protein (15 or 25 percent of calories). Carbohydrate varies from 35 to 65 percent of calories.
"The schemes all used the same objectives of reducing calories and heart healthy, low in saturated fat and cholesterol while high in fiber," said the researchers, whose study is published Thursday in the New England Journal of Medicine.
Participants lost an average of 13 pounds (5.9 kilos) in six months and maintained a nine pounds (four kilograms) of the loss of two years.
"These results show that, as long as people follow a heart healthy diet reduced in calories, there are more of a nutritional approach to achieve and maintain a healthy weight," said Dr. Elizabeth Nabel, director of NHLBI.
"This gives people who need to lose weight with the flexibility to choose an approach that they are more likely to support: that is most suited to their personal preferences and health needs," she underlined.
Sixty-six percent of American adults are overweight and of these, 32 percent are obese, Centers for Disease Control and Prevention data.
The NIH study of 811 volunteers, 38 per cent of men and 62 percent of women 30-70 years and overweight or obese, reviewed the plans that were popular in the United States in recent years, when well as the number of obese Americans has soared.
The "Prevention of overweight and using new feeding strategies (POUNDS LOST) study showed a weight loss even after six months and two years among participants assigned to four diets that differ in their proportions of the three major nutrients "said the researchers.
"The plans with low or high in total fat (20 or 40 percent of calories) with a medium or high protein (15 or 25 percent of calories). Carbohydrate varies from 35 to 65 percent of calories.
"The schemes all used the same objectives of reducing calories and heart healthy, low in saturated fat and cholesterol while high in fiber," said the researchers, whose study is published Thursday in the New England Journal of Medicine.
Participants lost an average of 13 pounds (5.9 kilos) in six months and maintained a nine pounds (four kilograms) of the loss of two years.
"These results show that, as long as people follow a heart healthy diet reduced in calories, there are more of a nutritional approach to achieve and maintain a healthy weight," said Dr. Elizabeth Nabel, director of NHLBI.
"This gives people who need to lose weight with the flexibility to choose an approach that they are more likely to support: that is most suited to their personal preferences and health needs," she underlined.
Sixty-six percent of American adults are overweight and of these, 32 percent are obese, Centers for Disease Control and Prevention data.
Monday, March 16, 2009
How to do Prisoner squat, Push-up, and Jump
Prisoner squat
Booth hands over the head, chest, elbows and back [left]. Sit back on the hips and bend knees to lower your body as far as possible without losing the natural arch of your spine [right]. Squeeze your glutes and push yourself back to the starting position.
Your fingers should be slightly at an angle outwards. Do not raise the heel as the fall in the squat.
Push-Up
Assume the classic pushup position with your back and legs, and hands directly under your shoulders [left]. Brackets your ABS and keep your body rigid. Now lower yourself to your chest until almost touches the floor [right]. Then push yourself until your arms extended.
Keep your back flat and lower your body until you are about inches from the floor.
Jump
Stand with your feet shoulder-width apart. Now drop down to the hips and knees [left], and explode up [right], jumping higher than you can. Land as softly as possible, and then lower yourself and repeat.
Drop your hips back to generate power to jump and land on your feet before sinking in your heels.
Booth hands over the head, chest, elbows and back [left]. Sit back on the hips and bend knees to lower your body as far as possible without losing the natural arch of your spine [right]. Squeeze your glutes and push yourself back to the starting position.
Your fingers should be slightly at an angle outwards. Do not raise the heel as the fall in the squat.
Push-Up
Assume the classic pushup position with your back and legs, and hands directly under your shoulders [left]. Brackets your ABS and keep your body rigid. Now lower yourself to your chest until almost touches the floor [right]. Then push yourself until your arms extended.
Keep your back flat and lower your body until you are about inches from the floor.
Jump
Stand with your feet shoulder-width apart. Now drop down to the hips and knees [left], and explode up [right], jumping higher than you can. Land as softly as possible, and then lower yourself and repeat.
Drop your hips back to generate power to jump and land on your feet before sinking in your heels.
Saturday, March 14, 2009
The no-gym, no-excuses workout
Let's start with a few assumptions. You do not have the luxury of spending hours in a gym. You do not have much exercise equipment at home. You've found it difficult to continue with an exercise plan long term.
Welcome to the club. However, we found the solution: It's called Weight 200, which addresses all the obstacles. In fact, only two items-a Swiss ball and a chin bar for 20 minutes of this, total body routine designed for belly off! Club adviser Craig Ballantyne, CSCS, owner of TurbulenceTraining.com.
So you can make in your basement, garage or even your room. And while a free weight exercises may seem easy, the challenge every muscle 200 weight of his body. (The 200 signifies the number of repetitions you do.)
Best of all, you can start today. Why not you? Now with this exercise, you're all out of excuses.
Weight 200
This 12-station, 200 representatives program burns fat and builds muscle at about 60 minutes a week.
Instructions: Do this exercise three times per week-Mondays, Wednesdays and Fridays, for example.
Perform the exercises as a circuit, doing one set of each move for the number of repetitions. Complete in the order shown, without rest between exercises. Too easy? One minute rest and repeat the circuit.
The Workout
Prisoner squats (30 reps)
Push-ups (30 reps)
Jumps (10 reps)
Swiss Ball leg curls (10 reps)
Swiss-Ball Pikes (10 seats)
Step-Ups (20 reps)
Pull-ups or Chin-Ups (5 seats)
Forward Lunges (30 reps)
Escondido Elbow-Pushups (20 reps)
Inverted rows (15 seats)
Prisoner squats (15 reps)
Chin-Ups (5 seats)
Welcome to the club. However, we found the solution: It's called Weight 200, which addresses all the obstacles. In fact, only two items-a Swiss ball and a chin bar for 20 minutes of this, total body routine designed for belly off! Club adviser Craig Ballantyne, CSCS, owner of TurbulenceTraining.com.
So you can make in your basement, garage or even your room. And while a free weight exercises may seem easy, the challenge every muscle 200 weight of his body. (The 200 signifies the number of repetitions you do.)
Best of all, you can start today. Why not you? Now with this exercise, you're all out of excuses.
Weight 200
This 12-station, 200 representatives program burns fat and builds muscle at about 60 minutes a week.
Instructions: Do this exercise three times per week-Mondays, Wednesdays and Fridays, for example.
Perform the exercises as a circuit, doing one set of each move for the number of repetitions. Complete in the order shown, without rest between exercises. Too easy? One minute rest and repeat the circuit.
The Workout
Prisoner squats (30 reps)
Push-ups (30 reps)
Jumps (10 reps)
Swiss Ball leg curls (10 reps)
Swiss-Ball Pikes (10 seats)
Step-Ups (20 reps)
Pull-ups or Chin-Ups (5 seats)
Forward Lunges (30 reps)
Escondido Elbow-Pushups (20 reps)
Inverted rows (15 seats)
Prisoner squats (15 reps)
Chin-Ups (5 seats)
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