I’m a coupon clipper so you can imagine how difficult it can be to spend a few extra dollars on a healthy alternative, when there is no coupon involved. Good nutrition goes hand in hand with training and exercise …or at least it should. Try to remember the time and energy you put into creating your healthy body when you grocery shop. How important is good nutrion to you? The more important good nutrition rates to you the more you will be willing to spend a little extra on eating right. Would you agree spending money on things you enjoy or feel passionate about is easy to do? Figure out for yourself how much extra money you are willing to spend on nutrition dense food. If your normal grocery bill is $100 a week would an extra $20 break the bank?
Along with a few extra bucks you also need to be willing to spend a little extra time in planning. Before heading to the grocery store plan out your meals for the week. Check your pantry and then write out a grocery list based on what you will need to accomplish the meals you planned. Remember that convenience items like pre-cut veggies typically will increase your expenses. Be ready to wash, peal and chop your fruits and veggies when you return from the store. A little extra prep will go a long way in helping you achieve more nutritious eating. Watch the prices between organic and conventional produce, you will be surprised that sometimes the difference is a few cents. It’s worth spending the extra
organic produce
money on organic produce when is available. Pay attention to the season of produce, sales are better when produce is in its peak season,
buy lots, wash and freeze it for later. As for proteins they too have a cycle typically every 4-5 weeks you will find chicken breast, pork loin, lean ground beef, etc on sale so stock up and freeze. I personally try to purchase my meats and dairy all-natural, hormone free because I am a Mom to 3 great kids who do not need any extra help in their growth cycle! Cereals and some grains also have their own sale cycle typically 4 months so if you have the room, stock up for savings. Some would say invest in a freezer but I don’t think its necessary since the sale cycles are so frequent. A freezer may cost you more in usage than the savings you generate depending on the age of the unit.
If your confused on what foods are nutritious hire a nutritionist or talk to your trainer at fitness results. By hiring a trainer or More
I know summer is already here but so many people make the mistake in thinking that fitness and a healthy lifestyle is only for the summer! Just because clothing is shed more in the summer does not mean that its the only time of the year you should care about how your body feels. Good health is a lifetime of good choices and we at Fitness Results know this to be true. So to help you stay motivated we have put together a Fitness Results Challenge!
Here are the details for the contest:
Run date week of July 16 – week of August 27th
Prize: $300 to be split between all participants who reach their goal!
Must be a current Fitness Results Client.
Must have your measurements and goal assessment set during the week of July 16th! Contest will run for 6 weeks from the day you complete your assessment. Contest not limited to weight loss. All goals will be set evenly by trainers.
Make sure to have fun and stay motivate. Check back her on our blog and facebook to find motivation from our weekly success stories!
Sometimes the easiest things to do can be confusing. Here is a great article on how to read nutrition labels. Use this tool as an aid in achieving your health and fitness goals!
So I was trying to figure out what produce was in season and came across this website Epicurious with a map of the United States Seasonal Ingredients. Click on your State and find out what’s in season and remember the best prices on produce happens during Peak-Season! Follow the drop down for great recipe ideas and descriptions. I love it, use it for stocking up and freezing your fresh produce. Freezing produce is a great way to enjoy your favorite fruits year around! Check it out and tell me what you think, do you love it as much as I do???
Here is what is in season for Summer for California!
There is so much information out there about eating “Organic” I wanted to research the reasons. In my research I came across this article and instead of researching further and writing my own I decided to share exactly what I found. Let me know what you think!
Once found only in health food stores, organic food is now a regular feature at most supermarkets. And that’s created a bit of a dilemma in the produce aisle. On one hand, you have a conventionally grown apple. On the other, you have one that’s organic. Both apples are firm, shiny and red. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol. Which should you choose?
Conventionally grown produce generally costs less, but is organic food safer or more nutritious? Get the facts before you shop.
Conventional vs. organic farming
The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don’t use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weed killers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.
Here are some key differences between conventional farming and organic farming:
Conventional
Organic
Apply chemical fertilizers to promote plant growth.
Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.
Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use herbicides to manage weeds.
Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.
Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.
Organic or not? Check the label
The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed.
Any product labeled as organic must be USDA certified. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they’re still required to follow the USDA’s standards for organic foods.
If a food bears a USDA Organic label, it means it’s produced and processed according to the USDA standards. The seal is voluntary, but many organic producers use it.
Products certified 95 percent or more organic display this USDA seal.
Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry the USDA seal.
Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal plus the following wording, depending on the number of organic ingredients:
100 percent organic. To use this phrase, products must be either completely organic or made of all organic ingredients.
Organic. Products must be at least 95 percent organic to use this term.
Products that contain at least 70 percent organic ingredients may say “made with organic ingredients” on the label, but may not use the seal. Foods containing less than 70 percent organic ingredients can’t use the seal or the word “organic” on their product labels. They can include the organic items in their ingredient list, however.
Do ‘organic’ and ‘natural’ mean the same thing?
No, “natural” and “organic” are not interchangeable terms. You may see “natural” and other terms such as “all natural,” “free-range” or “hormone-free” on food labels. These descriptions must be truthful, but don’t confuse them with the term “organic.” Only foods that are grown and processed according to USDA organic standards can be labeled organic.
Organic food: Is it more nutritious?
The answer isn’t yet clear. A recent study examined the past 50 years’ worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content. Research in this area is ongoing.
Organic food: Other considerations
Many factors influence the decision to choose organic food. Some people choose organic food because they prefer the taste. Yet others opt for organic because of concerns such as:
Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. According to the USDA, organic produce carries significantly fewer pesticide residues than does conventional produce. However, residues on most products — both organic and non-organic — don’t exceed government safety thresholds.
Food additives. Organic regulations ban or severely restrict the use of food additives, processing aids (substances used during processing, but not added directly to food) and fortifying agents commonly used in non-organic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate.
Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
Are there downsides to buying organic?
One common concern with organic food is cost. Organic foods typically cost more than do their conventional counterparts. Higher prices are due, in part, to more expensive farming practices.
Because organic fruits and vegetables aren’t treated with waxes or preservatives, they may spoil faster. Also, some organic produce may look less than perfect — odd shapes, varying colors or smaller sizes. However, organic foods must meet the same quality and safety standards as those of conventional foods.
Food safety tips
Whether you go totally organic or opt to mix conventional and organic foods, be sure to keep these tips in mind:
Select a variety of foods from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
Buy fruits and vegetables in season when possible. To get the freshest produce, ask your grocer what day new produce arrives. Or check your local farmers market.
Read food labels carefully. Just because a product says it’s organic or contains organic ingredients doesn’t necessarily mean it’s a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
Wash and scrub fresh fruits and vegetables thoroughly under running water. Washing helps remove dirt, bacteria and traces of chemicals from the surface of fruits and vegetables. Not all pesticide residues can be removed by washing, though. You can also peel fruits and vegetables, but peeling can mean losing some fiber and nutrients.
A delicious treat, with a 36% calorie reduction from the traditional recipe.
Serves: 16 person(s)
Preparation Time: 25 mins
Cooking Time: 25 mins
Extra Time: 30 mins
(for cooling)
Ingredients
3/4 cup all-purpose flour
1/3 cup Equal® Spoonful (or 8 packets Equal® Sweetener)
1/8 tsp salt
6 Tbsp cold stick unsalted butter or margarine, cut into pieces
1 tsp grated lemon peel
1 tsp vanilla
2 eggs
3/4 cup Equal® Spoonful (or 18 packets Equal® Sweetener), extra
1/2 cup lemon juice
4 Tbsp stick unsalted butter or margarine, melted
1 Tbsp grated lemon peel, extra
Directions
Preheat oven to 350°F.
CRUST: In a medium bowl, combine flour, 1/3 cup Equal® Spoonful and salt. Cut in the butter with pastry blender until the mixture resembles coarse crumbs. Sprinkle with 1 teaspoon lemon peel and vanilla; mix with hands to form dough.
Press dough evenly on bottom and 1/4 inch up sides of 8-inch square baking pan. Bake in preheated oven for 8 to 10 minutes. Cool on wire rack.
FILLING: In a medium bowl, beat eggs and 3/4 cup Equal® Spoonful; mix in lemon juice, butter and 1 tablespoon lemon peel. Pour mixture into baked pastry.
Bake until lemon filling is set, about 15 minutes. Cool completely on wire rack.
Calories 95
% DV**
Total Fat 8 g 12%
Sat. Fat 3 g 15%
Cholesterol 45 mg 15%
Sodium 27 mg 1%
Total Carbs. 6 g 2%
Dietary Fiber 0.3 g 1%
Sugars 1 g –
Protein 2 g 4%
Calcium 7 mg 1%
Note: A dash indicates no data is available.
** Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Fitness Results recommendations.
You may already have discovered: diets don’t work. Diets deny you the food you enjoy and can cause significant vitamin and mineral deficiencies. Worse, when you stop dieting (which always happens since they’re not sustainable as a normal routine) you may gain back all the weight you lost. Within a short time after ending the diet, you’ll probably notice you now weigh more and begin to feel defeated.
Losing weight is simple mathematics. For every 3500 calories “saved” by taking in fewer calories than you need to sustain your weight, you lose one pound. Save 500 calories per day, every day, and you’ll lose one pound per week. When you simultaneously decrease your caloric intake and increase the number of calories required to maintain your weight through exercise, you can “save” 3500 calories even faster.
We’ve all heard the advice to eat more fruits, whole grains and vegetables for good nutrition. But did you know that those fibrous foods can also help you be satisfied with a lower daily calorie count? In fact, consuming about fourteen grams of dietary fiber a day could result in a 5-pound weight loss in 4 months. Dietary fiber increases satiety (the feeling of fullness) and thus reduces the desire for other calorie intake.
Protein-rich foods (chicken, fish, eggs) will also make you feel full and satisfied for longer periods – certainly longer than carbohydrates such as pasta and bread. Eating a balanced diet of sufficient protein and fibrous foods will help you control hunger and calorie intake. To be clear calories to create a balanced diet, need to be nutrient dense. Although a chocolate chip cookie made with butter may be 78 calories they are not the same ones you will get out of a fresh apple with skin. The cookie contains sugar, flour, butter, chocolate and a few other ingredients that make it high sugar, high fat and low nutrients. The apple contains natural sugar, fiber, and nutrients which makes it low sugar, high fiber and low fat. Both items are satisfying but one typically leaves you wanting more and the other leaves you feeling refreshed and satisfied.
Here are a few good ideas of foods to choose from:
Food
Amount
Calories
Carbohydrate
Protein
Fat
Protein
Roasted Chicken Breast
3/4 oz
107
0
24
3.1 g
Dry Heat Halibut
3 oz
119
0
23
2.5 g
Canned in water Tuna
3 oz
98
0
21
8g
Broiled Beef Top Sirloin
3 oz
166
0
26
6.1g
Fiberous
Boiled Asparagus
1/2 C
22
4
2
.3 g
Carbohydrates
Boiled Broccoli
1/2 C
22
4
2
.3 g
Fresh Spinach
1 C
7
1
1
.1 g
Fresh Cooked Green Beans
1/2 C
22
5
1
.2 g
Complex
Broiled Pinto Beans
1/2 C
118
22
7
.4 g
Carbohydrates
Multigrain Bread
1 slice
65
12
3
1.3 g
Boiled Corn on Cob
1 C
83
19
3
1 g
Prepared Plain Oatmeal
1/2 C
145
25
6
2.4 g
Simple
Fresh Apple w/skin
1 med.
81
21
0
.5 g
Carbohydrates
Fresh Blackberries
1/2 C
37
9
1
.3 g
Fresh Strawberries
9 each
33
8
0
.5 g
Fresh Banana
1/2 banana
55
14
1
.3 g
Fat
Peanut Butter w/salt
1 TBSP
95
3
4
8.1 g
Almonds
.5 oz
82
3
3
7.2 g
Olive Oil
1 tsp
40
0
0
4.5 g
Avacado
1/4 avacado
77
3
1
7.6 g
So remember not all calories are created equal. The more fibrous foods you can enjoy will help in weight loss. And its all about choices! So at Fitness Results, nutrition counseling begins with education on the right balance of your daily intake of protein, fibrous foods and fat. (Surprised? Fat is actually necessary for a balanced diet.) We’ll help you determine portion sizes appropriate to your daily target caloric intake, and provide you with a list of common foods that includes nutritional content (the amount of protein, carbohydrate and fat in a portion). With this information, you’ll be able to choose the foods you like best and won’t be bound by an unsustainable diet. That in turn will lead to a permanent change in what you eat and allow you to maintain your weight goal for life.
The idea of this makes me laugh because a large group of people actually Google the term “loose weight.” The definition of loose is “not firmly or tightly fixed into place; detached or able to be detached.” The verb for loose is “set free, release.” Yes that is what we want to do right; set the weight free, release it from our existence. I’d like for the weight to be so loose it falls off because it’s not tightly fixed in place. Well guess what?, weight is looser than you think and with the right program of weight training, healthy eating choices and determination it can be permanent.
I have used many trainers throughout the years but it was not until I trained with Lance McCullough at Fitness Results that I finally started to see real results in my body, energy and overall health. Lance and his trainers at Fitness Results educate their clients about weight training and healthy choices. With a little education you can be on your way to loose weight to be lost forever!
Here is some information to ponder from the trainers at Fitness Results:
Why Losing Weight Isn’t Enough
When you lose weight, the scale and your clothes size will change but you may not be improving your Body Mass Index (BMI). BMI, is the percentage of your total body weight that is fat. So although losing weight is great its the BMI that is a much better measure of overall health and fitness than the scale.
Weight loss is made up of equal parts of fat and muscle. When you lose weight by cutting calorie intake without simultaneously training, your setting yourself up for failure down the road. Now follow this, if you are not in a weight training program, you will not maintain muscle. If you do not maintain muscle and lose weight due to reduced calorie intake, your body can actually have a higher percentage of fat than before your diet began. Since this can happen over and over in your lifetime; when you consciously lose pounds without weight training, you can literally diet yourself into obesity .
So how do you change the process so your losing equal amounts of muscle and fat? Weight training! Stimulate muscle development with resistance weight training. Weight training has two benefits; it decrease body fat percentage and build calories burned. The extra muscle you build continually burns calories, which increases your metabolic rate and helps you keep unwanted weight off.
Yes you can lose weight by diet alone but to have lasting weight loss you must add in exercise. To get the most benefit from your diet and exercise routine make sure weight training is a main component .
Fitness Results emphasizes improved BMI with a carefully prescribed, low-key program of weight training, aerobics and nutrition. If you’ve been frustrated with the results of programs you’ve tried in the past, we can guarantee that your experience at Fitness Results will be different. Work with us and watch your body finally respond.
I’m a coupon clipper so you can imagine how difficult it can be to spend a few extra dollars on a healthy alternative, when there is no coupon involved. Good nutrition goes hand in hand with training and exercise …or at least it should. Try to remember the time and energy you put into creating your healthy body when you grocery shop. How important is good nutrion to you? The more important good nutrition rates to you the more you will be willing to spend a little extra on eating right. Would you agree spending money on things you enjoy or feel passionate about is easy to do? Figure out for yourself how much extra money you are willing to spend on nutrition dense food. If your normal grocery bill is $100 a week would an extra $20 break the bank?
