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March 2012

BREAKFAST, LUNCH OR DINNER…..

Romaine lettuce w/ Chicken Breast, Salsa, Strawberries, Vegetables, Olive Oil, Red Vinegar and Avocado….

Romaine Blend: 1 1/2 cups, calories: 50, fat: 0g, carbs: 10g, protein: 2.5g
Roasted Broiled or Baked Chicken Breast (Skin Not Eaten): 1 oz boneless, skinless, calories: 138, fat: 0g, carbs: 0g, protein: 24g
Salsa: 1 cup, calories: 33, fat: 0g, carbs: 7.5g, protein: 1.5g
Strawberries: 1 cup sliced, calories: 13, fat: 0g, carbs: 3g, protein: 0.3g
Vegetables, Fresh: Peppers, bell or sweet, red, raw, edible portion: 0.25cup, chopped (5.3 oz), calories: 9, fat: 0.1g, carbs: 2.2g, protein: 0.4g
Fresh or Dried Vegetables: Shallots, raw, edible portion: 2 tablespoon, chopped (0.4 oz), calories: 14, fat: 0.02g, carbs: 3.4g, protein: 0.5g
Oils: Olive: 1.5teaspoon (0.2 fl.oz), calories: 59, fat: 6.7g, carbs: 0g, protein: 0g
Red Wine Vinegar: 1 tbsp, calories: 0, fat: 0g, carbs: 0g, protein: 0g
Avocado: 1 oz, calories: 50, fat: 4.5g, carbs: 3g, protein: 1g
TOTAL CALORIES: 368, FAT 11.3g, CARBS:  29.1g, PROTEIN: 30.1g

Calories 368

% DV**
Total Fat: 11.3g  17%
Sat. Fat: 1.5g  8%****Low in Saturated Fat
Cholesterol: 72mg  24%
Sodium: 1118.3mg  47%
Total Carbs.: 29.1g  10%
Dietary Fiber: 14.5g  58% ***Good Source of Fiber
Sugars: 11.8g-Protein: 30.1g 60%-Calcium: 24.3mg 2%

PUT A LITTLE SPICE IN YOUR BREAKFAST…..

PUT A LITTLE SPICE IN YOUR BREAKFAST…..

Egg whites, salsa, avocado and some fruit/vegetable juice…under 300 calories!!!

EggBeaters: Egg Substitutes: Egg Whites: 8oz, calories: 123, fat: 0g, carbs: 0g, protein: 24.7g,
Salsa: 2 Tbsp., calories: 10, fat: 0g, carbs: 2g, protein: 0g,
Avocado: 1 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g,
Fruit & Vegetable Juices: Grapefruit, pink or white, fresh (6.3 fl.oz), calories: 38, fat: 0.1g, carbs: 9g, protein: 0.5g
TOTAL: Calories: 271 , fat: 9.1g, carbs: 17g , protein: 27.1g
Calories: 271
% DV**Daily Value Percentage
Total Fat: 9.1g 14%
Sat. Fat: 1g 5%****Low in saturated fat
Cholesterol: 0mg 1%***Low in cholesterol
Sodium: 770.8mg 32%
Total Carbs.: 17g 6%
Dietary Fiber: 2.1g 8%
Sugars: 9.9g-Protein: 27.1g 54%: Calcium: 8.8mg 1%

TRY THIS FOR BREAKFAST TOMORROW!!!

Excellent choice for breakfast: oatmeal, blueberries, almonds and egg whites.

Oatmeal: 1 cup cooked, calories: 108, fat: 1.5g, carbs: 18.8g, protein: 4.5g

Blueberries:  1 cup, calories: 20, fat: 0g, carbs: 5.3g, protein: 0.3g

Almonds: 1 oz, calories: 82, fat: 7g, carbs: 2.5g, protein: 3g

Egg White:  1 cup, calories: 63, fat: 0g, carbs: 0.5g, protein: 13g

TOTAL:  calories: 274, fat:  8.5g, carbs:  27g, protein:  20.8g

Calories 274

% DV**

Total Fat: 8.5g  13%

Sat. Fat: 0.5g  3% ****Low in saturated fat

Cholesterol: 0mg  1% ****Low in Cholesterol

Sodium: 410.3mg  17%

Total Carbs.: 27g  9%

Dietary Fiber: 4.5g  18%  ***Good source of fiber

Sugars: 4.5g-Protein: 20.8g  42%-Calcium: 6.3mg  1%

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HEALTH CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES

HEALTHY CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES!!!

Simple meal consisting of vegetables (squash, carrots and broccoli), strawberries and filet mignon (or steak of choice).

Vegetables, Fresh: Broccoli, raw, edible portion: 2oz, calories: 19, fat: 0.2g, carbs: 3.8g, protein 1.6g

Vegetables, Fresh: Carrots, raw, edible portion: 3oz, calories: 34, fat: 0.2g, carbs: 8.1g, protein 0.8g

Vegetables, Fresh: Squash, summer, zucchini, with skin, raw: 2oz, calories: 9, fat: 0.1g, carbs: 1.9g, protein: 0.7g

Strawberries: 1 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g

Beef Steaks: Steak, Tenderloin (Filet Mignon), Lean, broiled: 3oz, calories: 152, fat: 5.6g, carbs: 0g, protein: 23.9g

Oils: Olive: 1 teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g

TOTAL: calories:  279, fat:  10.6g, carbs:  19.3g, protein:  27.5g

Calories 279, Protein: 48%, Carbs: 34%, Fat: 18%

  % DV** (Daily Value)

Total Fat: 10.6g  16%

Sat. Fat:  2.8g  14% ****Check out the low saturated fat

Cholesterol:  56.1mg  19%

Sodium:  134.3mg  6%

Total Carbs.:  19.3g  6%

Dietary Fiber:  6g  24%  ****Good amount of fiber

Sugars: 9.3g-Protein: 27.5g  55%-Calcium:  81.3mg  8%

CONGRATULATIONS!!! WE HAVE A NEW LEADER IN THE LEG PRESS COMPETITION…

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As of yesterday, we have a new leader in the leg press competition, Cole Chapman, 19 years of age. Cole hasn’t done the leg press in several months and heard about the friendly competition in the gym with the “older” guys and wanted to take part. Yesterday, Cole jumped on the leg press machine and was able to press 485lbs. for 12 repetitions, with no assistance of his hands. A video was taken of Cole on the leg press machine and we will soon update everyone with the video.

A quick correction on Gary Stewart’s, who as of yesterday was in the lead until Cole Chapman jumped in the competition….Gary Stewart leg pressed 485lbs. for 5 repetitions, not 470lbs.

IT’S GETTING CLOSE FOR THIS LEG PRESS COMPETITION….

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Gary Stewart is still in the lead with 5 repetitions at 470 lbs.  But, we may have spoke to soon about Gary Stewart setting the bar because Wayne, Patrick and Gary Ovitt, a new competitor, are not far behind.

As of yesterday, Wayne leg pressed 450lbs. for 10 reps, no hands on the knees and then increased the weight to 470lbs. and was able to complete 6 reps.

A quick correction on Patrick, is that Patrick is 64 years of age.  Patrick is due next week for new results on the leg press and we will update everyone as soon as we know the new results.

Our newest competitor, as of last week, Gary Ovitt was able to leg press 370lbs. for 10 repetitions and as of today (3/7) Gary leg pressed 410lbs. for 7 reps.  Gary is in the hunt to move up in the standings for this leg press competition.

Until next week……

HUNGRY?? CHECK OUT THIS DELICIOUS SALAD UNDER 300 CALORIES….

Romaine Blend:  1 1/2 cups, calories 50, fat 0g, carbs 10g, protein 2.5g

Salsa: 1 cup, calories 33, fat 0g, carbs 7.5g, protein 1.5g

Strawberries:  1 cup sliced, calories 13, fat 0g, carbs 3g, protein 0.3g

Vegetables, Fresh: Peppers, bell or sweet, red, raw, edible portion 0.25 cup, chopped (5.3 oz)calories 9, fat 0.1g, carbs 2.2g, protein 0.4g

Fresh or Dried Vegetables: Shallots, raw, edible portion 2 tablespoon, chopped (0.4 oz), calories 14, fat 0.02g, carbs 3.4g, proteins 0.5g

Red Wine Vinegar: 1 tbsp, calories 0, fat 0g, carbs 0g, protein 0g

Fish, Fresh: Salmon, Atlantic, cooked, dry heat 3oz, calories 175, fat 10.5g, carbs 0g, protein 18.8g

TOTAL: calories: 296, fat 10.6g, carbs 26.1g, protein 23.9g

Calories 296

% DV** (Daily Value)

Total Fat: 10.6g  16%

Sat. Fat:  2.2g  11%

Cholesterol:  53.6mg  18%

Sodium:  837mg  35%

Total Carbs.:  26.1g  9%

Dietary Fiber:  13.5g  54%

Sugars:11.8 g-Protein: 23.9g  48%-Calcium:  37mg  4%

HEALTHY MEAL OPTIONS/RECIPES FOR BOTH MEN AND WOMEN!!!

****For a healthy diet, it is best to plan each meal with 30% protein, 40% carbs and 30% fat.  These percentages are for both males and females and do no apply strictly to any specific amount of calories.

CHECK OUT THIS SIMPLE, HEALTH MEAL OPTION FOR WOMEN-1,200 CALORIE/DAY DIET

Vegetables, Fresh: Broccoli, raw, edible portion 2oz, calories: 190, fat: 0.22g, carbs 3.8g, protein: 1.6g

Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 230, fat 0.1g, carbs: 5.4g, protein: 0.5g

Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 2oz, calories: 90, fat: 0.1g, carbs: 1.9g, protein: 0.7g, avocado 21 oz, calories: 100, fat: 9g, carbs 6g, protein: 2g

Pink Salmon 3 oz, calories: 99, fat: 2g, carbs: 0g, protein: 16g

Strawberries 0.51 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g

TOTAL 275 calories, fat: 11.4g, carbs: 22.6g, protein: 21.3g

Calories 275

% DV** (Daily Value)

Total Fat:  11.4g, 18%

Sat. Fat:  1.1g, 6%

Cholesterol:  44mg, 15%

Sodium:  121.5 mg,  5%

Total Carbs.:  22.6g,  8%

Dietary Fiber:  7.2g,  29%

Sugars:  8 g-Protein:  21.3g,  43%-Calcium: 55.9mg,  6%

 

CHECK OUT THIS SIMPLE, HEALTHY MEAL OPTION FOR MEN-1,500-1,700 CALORIE/DAY DIET

Vegetables, Fresh: Broccoli, raw, edible portion 3oz, calories: 28, fat: 0.3g, carbs: 5.6g, protein: 2.4g

Vegetables, Fresh: Carrots, raw, edible portion 2oz, calories: 23, fat: 0.1g, carbs: 5.4g, protein 0.5g

Vegetables, Fresh: Squash, summer, zucchini, with skin, raw 3oz, calories: 13, fat: 0.2g, carbs: 2.8g, protein: 1g

Oils: Olive 1teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g

Chicken: Broilers or Fryers, Breast, roasted, meat only, without skin 4oz, calories: 187, fat: 4g, carbs: 0g, protein: 35.2g

Apple serving, calories: 80, fat: 0g, carbs: 21g, protein: 0g

Avocado 21 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g

TOTAL: calories: 472, fat: 18.1g, carbs:  40.9g, protein 41.1g

Calories 472

% DV** (Daily Value)

Total Fat: 18.1 g,  28%

Sat. Fat:  2.8g,  14%

Cholesterol:  96.4mg,  32%

Sodium:  161.7mg,  7%

Total Carbs.:  40.9g,  14%

Dietary Fiber:  9.7g,  39%

Sugars:  21.5g-Protein:  41.1g,  82%-Calcium:  89.5mg,  9%

HEALTHY RECOMMENDATION FOR THE DAY!!!!

Perfect recommendation for a 1,200 calories diet for Women!!!

Rice: Brown, long-grain, cooked 0.25cup, (6.9 oz), cal. 54, fat 0.4g, carbs 11.2g, protein1.3g
Eggs: Chicken Egg, egg white, raw, fresh, 3 large (1.2 oz), calories 51, fat 0.2g, carbs 0.7g, protein 10.8g
Avocado: 31 oz, calories 150, fat 13.5g, carbs 9g, protein 3g
TOTAL: 255 calories, fat 14.1g, carbs 20.9g, protein 15g

Calories 255
% DV (Daily Value)
Total Fat 14.1 g 22%, Sat. Fat 1.6 g 8%, Cholesterol 0 mg 1%, Sodium 166.8 mg 7%, Total Carbs. 20.9 g 7%, Dietary Fiber 3.9 g 16%, Sugars 0.9g- Protein 15 g 30%- Calcium 11.8 mg 1%

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