Happy Super Bowl weekend everyone
You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.
Even more than thanksgiving you ask?
Yes!
Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…
Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.
Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!
You work too hard to ruin your progress in one day
How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?
Here are a few tips:
1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.
2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry.
Show up hungry and you are much more likely to overeat all the chips and fatty snack foods, even before a half time main dish.
3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies.
Just to be sure, take one yourself so you know you will have a healthy alternative.
4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories –
Check out this quick but effective two exercise workout – only a few minutes to light your furnace.
http://www.youtube.com/watch?v=XwYCbzp4rp8
Enjoy your friends and family and most of all be safe.
Sunday, January 29, 2012
Saturday, January 14, 2012
Is Your Salad a Calorie Bomb?
Is your salad making you fat?
Was your immediate response to this question- no, it’s a salad.
Let's be sure.
Most people who are on a plan to lose weight immediately add salads to their meal plan. Good thinking, add more greens and fiber.
However, they also want it to taste really good so they add cheese, bacon bits, creamy dressing by the bucket full- and now you have a calorie bomb.
This is can likely be more fat and calories than eating a burger
Here are tips to making a high nutrient, lower calorie, great tasting salad.
1- Add chopped nuts or seeds- keep them raw or roasted, not candied. These add nutrients, fiber and the crunchiness enhances the satisfaction of your meal.
2- Add bright veggies or fruit. The bright color is appealing and adds nutrients and great flavors. Use your imagination and experiment.
3- Add protein. Grilled fish, chicken, even lean beef. Mixing the protein slows digestion, repairs muscles and adds to your fullness.
4 – Put the dressing in the bowl first – Measure and pour your dressing in the tossing bowl first and then add the ingredients to toss. This controls the fat content of the dressing and makes for a lighter salad. Remember that even olive oil is 15 grams of fat per tablespoon and adds up quickly.Now you have a tasty, healthy salad. Enjoy. Be well
Coach Greg
Was your immediate response to this question- no, it’s a salad.
Let's be sure.
Most people who are on a plan to lose weight immediately add salads to their meal plan. Good thinking, add more greens and fiber.
However, they also want it to taste really good so they add cheese, bacon bits, creamy dressing by the bucket full- and now you have a calorie bomb.
This is can likely be more fat and calories than eating a burger
Here are tips to making a high nutrient, lower calorie, great tasting salad.
1- Add chopped nuts or seeds- keep them raw or roasted, not candied. These add nutrients, fiber and the crunchiness enhances the satisfaction of your meal.
2- Add bright veggies or fruit. The bright color is appealing and adds nutrients and great flavors. Use your imagination and experiment.
3- Add protein. Grilled fish, chicken, even lean beef. Mixing the protein slows digestion, repairs muscles and adds to your fullness.
4 – Put the dressing in the bowl first – Measure and pour your dressing in the tossing bowl first and then add the ingredients to toss. This controls the fat content of the dressing and makes for a lighter salad. Remember that even olive oil is 15 grams of fat per tablespoon and adds up quickly.Now you have a tasty, healthy salad. Enjoy. Be well
Coach Greg
Sunday, January 8, 2012
Super easy and delicious Turkey Chili
Attached (just in time for football party season) is an excellent Turkey chili recipe.
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil.
Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper comment:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one. If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor. You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings. I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil.
Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes. Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper comment:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one. If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor. You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings. I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
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