5 Exchanges To Lose 100 Pounds

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Without eating any less, you can lose weight! Just swap “This” for “That”.

1. Turn a sandwich into a salad. Next time you are going to make a tuna, chicken or turkey sandwich for lunch, scrap the bread and put the same ingredients into a baby spinach and lettuce salad. This will save 200 calories every time and spinach is packed with nutrients you won’t find in bread. If you swap out one sandwich a day, you could lose nearly 2 pounds per month. You can even use 100 calories of dressing and still save the 200 Calories from the bread. The dressing simply replaces the mayonnaise most people put on their sandwiches. If you would normally put a slice of cheese on your sandwich swap it out with 3 tablespoons of parmesan on the salad and save another 50 Calories per day.

2. Take the sugar out of your hydration. Replace your soda, juice or sports drink with ice tea or water. A 12 ounce Soda has 140 calories  and they all come from sugar. Not to mention the host of chemicals that goes with it. Since diet soda has even more chemicals, I don’t ever recommend it as a replacement. If you eliminate 2 sodas per day, you will lose 2lbs per month. There are a lot of herbal teas that make great iced tea. You can also add lemon or mint to water to mix it up. Watch out for recipes that tell you to add 2 cups of berries to your water. This can add 160 calories to your once 0 calorie water and while it is natural sugar, it’s still sugar.

3. Daily veggie up. This is something that works well for me on several levels. In place of what I would call a “normal” meal of a vegetable, a protein and a carbohydrate, go all vegetables for 1 meal per day. Take 4 veggies and steam them, then add 2 tablespoons of soy sauce or teriyaki sauce or 2 tablespoons of parmesan cheese or 100 calories of whatever you like. Crush up 10 mixed nuts or almonds. By crushing the almonds up they go further. Mix that up and dig in. I use broccoli, squash, celery, carrots, red pepper and toss two cups of baby spinach on top for the last 2 minutes of cooking. Use a full serving of each and you will end up with a huge bowl of nutrient rich foods with very few calories. This can easily save me 250 Calories or more every day. It’s filling and can satisfy the daily recommended servings of vegetables in one sitting. Stay away from the creamy salad dressings. 100 calories doesn’t go very far. You will see what I mean in a moment.

4. Re-address dressing. When I am cutting back to lose weight, salad dressing is an automatic swap. My “go –to” is medium spicy salsa. It tastes great. Other times I will use lemon and the other day I used some white wine vinegar with ½ of a diced up green apple. It’s a great combination and far fewer calories than some of these choices.

Ken’s Creamy Caesar: 2 Tbsp = 170 calories, 18 grams of fat.
Ken’s Steakhouse Country French: 1.5 oz = 190 Calories, 15 grams fat
Ken’s Steakhouse Blue Cheese With Gorgonzola: 2 Tbsp, = 140 Calories, 15 grams fat
Ken’s Ranch Salad Dressing: 2 Tbsp = 140 Calories, 15 grams fat
To be fair to Ken’s, they have some good choices.
Ken’s Light Olive Oil Vinagrette: 2 Tbs = 50 Calories, 4 grams fat
Ken’s Light Raspberry Vinagrette: 2 Tbs = 50 Calories, 0 grams fat

If you are dieting or just eating healthy, you may be eating 2 salads per day. Whether I use Salsa or the apple and Vinegar, it’s about 35 to 50 calories and the lemon is zero Calories. That’s a savings of 200 Calorie per day and you’re likely avoiding preservatives, artificial colors and other chemicals that many of the dressings use!

5. White for red: Red meat is much higher in calories than say Turkey breast, Chicken breast, Tuna. Check this out.
4oz of Flank Steak has 268 calories and 15 grams fat

Compare that to these options.

4oz Turkey Breast: 152 Calories, 1 gram fat
4oz Chicken Breast: 124 Calories, 1.6 grams fat
4oz Ahi Tuna: : 164 Calories, 5 grams fat

So let’s just take the chicken example and say 124 Calories. That’s 144 Calories per switch. That means that if you eat beef 2x per week (most Americans eat much more) and only have 4oz per serving (The average American eats 200 Lbs of beef per year) you will save 16,128 Calories or 4.61 lbs per year. That’s not dieting. Switching from beef to chicken is barely a sacrifice.

So let’s see what these 5 simple exchanges could do for you:

  1. Sandwich to salad:          200 Calories per day – 6,000 per month – 73,000 per year
  2. Water instead of soda:  280 Calories per day – 8,400 per month – 102,200 per year
  3. Veggie Up:                           250 Calories per day – 7,500 per month – 91,250 per year
  4. From Caesar to Salsa:    200 Calories per day – 6,000 per month – 73,000 per year
  5. Red to white:                      288 Calories per week, – 1,152 per month – 14,976 per year

Are you ready for this?

That equals

29,052 Calories per month – 354,426 Calories per year.
With a pound being about 3,500 Calories, that’s over 8 pounds of weight loss per month!
Now remember, you didn’t eat any less.
You just exchanged 5 things and lost 8 pounds per month or 100 pounds in a year!

Oh, by the way. I didn’t even count the Parmesan for cheddar swap which would be a savings of another 18,250 Calories or 5 pounds per year!

As always, your comments and questions are encouraged.

Eric Soderlund                                                                                                                                     TruChoice Fitness & Nutrition

Take Your Health Back

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Many times, people come to me immediately after medical news. Pre-Diabetes, high cholesterol and hypertension are the most common. The news is rarely a  total surprise but shocking all the same. So Now what?

More than likely, your doctor will prescribe a medication and instruct you to make some lifestyle changes.  Less stress, more sleep, diet and exercise. This is the recipe for nearly all of our “self induced” medical problems. But while the directions for the medications are clear, the advice for “lifestyle changes” is vague. It’s not what doctors specialize in.

Here are some steps that will help you out.

 

Weight Loss – Healing Old Wounds

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One of the main objectives of our mind is to keep us safe. That feeling in your stomach when you get too close to the edge of a cliff. The fear of walking down a dark street. The negative thoughts you get when you think about dieting. HUH?

Unfortunately, the mind won’t distinguish between real danger and perceived danger. In the instance of weight loss, the mind is protecting you from the pains of the past and fear of pain that would come from failure in the future. This reaction is brought on by how we think about weight loss. What our ever so clever mind doesn’t know is that the pain of being overweight can be debilitating and painful.

The mind isn’t against you losing weight. It doesn’t even understand what that is. It’s against you feeling bad and being stressed. This instinct keeps us from trying, let alone accomplishing many things in life.

Looking for a new job, starting a new hobby, leaving an unsatisfying relationship, getting in shape, etc. These can be considered unknowns and opportunities to fail to the mind and thus things to be avoided. And that is what our mind “protects” us from.

So how can we override this instinct when it comes to weight loss? Click here to find out.

When Scales Attack

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It has happened to nearly everyone that has tried to lose weight. You follow your meal plan, do your workouts, confident you have lost weight during the week. But come Saturday morning, the scale says otherwise.

This happened to me recently. Find out why and how it can be corrected!

Weight Loss The Mental Side

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Here’s a project that will help you take control of your mind and your actions when it comes to eating and exercise. Do this at a time and place that will allow you to really think and be honest with yourself. Take it seriously. It can make all the difference.

The Mental Side

Weight Loss Tools of the Trade

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Every job is made easier with the right tools, or “Tools of the Trade”. A carpenter has saws and hammers, lawyers use books and doctors use mystic powers. Just kidding. The same is true when you are trying to lose weight. For weight loss, tools of the trade are items that will make your fitness journey easier and educate you as you go.

Here are out TruChoice weight loss

TOOLS OF THE TRADE

3 Easy Steps to a Fitness and Weight loss Plan

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I love making plans. Whether it’s a 6 month training plan for an event or meal and workout plans for clients. I love it all.

I realize that not everybody is so hot on developing plans. Especially for things they find difficult such as diet and exercise. This simple system will help you out.

Creating a plan serves two purposes.

1. It gives you something to follow so you don’t’ have to make daily decision.
2. Writing something down creates a commitment to yourself and makes your goals real. It is tough to take a goal serious when you don’t have a plan.

When it comes to weight loss and fitness plans, keep it simple when you first start out. In fact, the more weight you have to lose and the worse your habits are, the more simple your plan can be.

If you look at your diet and see that you eat fast food 5 days a week. Your first plan for eating can be to replace the fast food with something better such as a Subway sandwich or meals you create yourself.

Likewise, if you are completely inactive, it is pretty simple to increase your fitness by adding a few activities. So your first plan can start with No fast food, replace with Subway and walk 5 days per week for 40 minutes. You will want a few more items but that is a great start.

As you get closer to your weight or fitness goal, you will have to become more specific with your plan. When that time comes, you will likely be more motivated and knowledgeable which will make your planning easier. But at first, keep it simple.

The key to a simple plan is to look at your current lifestyle and eliminate a few negative behaviors and replace them with a few positive behaviors.

Here’s an example. After an injury that sidelined me for 6 months, I put on weight, lost muscle, range of motion and cardiovascular fitness. It got pretty bad and I had to get going. But I wasn’t really needing an intricate plan. I just needed to take action. Here is what I put together.

I broke it down into 3 behaviors or steps.

Things I won’t eat: Look at your diet and choose 2 or 3 things that you will eliminate.
Things I will eat daily: Pick 2 or 3 healthy items to put into your diet.
Things I will do: Add 2 or 3 new behaviors that you will do.

Here’s what I did.

My health plan January 1st to January 31st

1. Things I won’t eat 

• Potato Chips (my nemesis. I love salty crunchy anything)
• Store bought cookies
• Cheese
• Anything fried (Also an evil love of mine)

2. Things I will eat daily
• Breakfast
• At least 1 completely vegetarian meal
• 1550 to 1900 Calories
• 70 oz water

3. Things I will do
• Exercise 6 days per week (2 before work on Mon, Tue- 2 after work on Wed, Thur – 2 on weekend.
• Run 4 days per week (Tue, Wed, Sat, Sun)
• Lift 3x per week (Mon, Wed, Fri)
• Log food (daily as I eat)
Schedule the “Things I will do” or you will find yourself short of your goals come the end of the week and that can derail your efforts.

Simple, right! It’s not detailed or complicated. Notice that I didn’t say how far I will run or long I will workout. That will come later once I get into a groove. Don’t add pressure to a new routine. Making changes is tough enough.
The purpose of my plan was to get me going in the right direction. No paralysis by analysis. And it worked.

Duration of Plan:
At the top of my plan there is a starting and ending date. This is important. At the end of the time frame, I will make a new plan and evaluate how I did with this one. Keep this time frame between 3 weeks and two months. Any less won’t produce any real results and any more and you risk doing something that isn’t working or plateauing with your weight loss and fitness improvements. Some things will stay the same and some items will change. Just keep it simple.

Need some help. Contact us below.

As always, your comments and questions are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition
www.truchoicefitness.com

4 Steps to go From Funk to Fit

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Between torn ligaments in my knee a strained bicep and a broken toe, I had been sidelined for nearly 7 months. In that time I put on weight, lost muscle and my cardio fitness level had become non-existent. Not only that, mentally, I felt like my 45 year old body would never be fit again. I felt horrible physically and mentally. 

Now what?

This series of events brought me to a place I had not been before. I felt old and weak. I went from competing in distance triathlons to not being able to run more than a mile. I had to make a plan that would get me moving again.

Here are some steps I took that can work for you too.

Start Off Slow: Don’t kill yourself in week one. This is a mistake physically and mentally. At TruChoice, we ease our clients into their routines. The first step is to identify strengths and weaknesses and then prepare your body for your new efforts. Focus on range of motion and balance exercise for a few weeks before you push harder. With lack of use, muscles shorten and joints stiffen. Give them some time to get back in action. If you start off too aggressive, you are less likely to stick with it.

Combine Strength With Cardio: There is no need to spend 30 minutes strength training and then another 30 doing cardio when you can combine the two and be done in 30 minutes. Circuit training, using your own body weight is a great way to gain strength and improve your cardio. You can do it anywhere with no equipment. This isn’t just for beginners. You can get in amazing shape and never touch a weight or step foot on a treadmill with circuit training.

Rest your body: It is so easy to overdo when you are first starting out. Give yourself 2 days of rest between workouts for the first 2 weeks and after that you can workout every other day. Don’t work out when you are still sore from the last effort and don’t work the same body parts on back to back days. This is a great way to get yourself injured. Your muscles must heal in order to get stronger. Also, if most of your body feels great but your shoulder is sore, give it some extra time to recover and work out want feels good. Your body is a chain and only as strong as its weakest link.

Get Some Help: Look, When I started TruChoice Fitness & Nutrition, I didn’t do it on my own. I know fitness and nutrition but there were many things I didn’t know about starting a business. So, I got on the web and searched, I spoke with people that had started their own business, I hired a business coach and had someone build my website. I didn’t do it alone and if you’re not sure of what to do regarding improving your fitness from where you are now, Google, ask and hire. You can start with me.

If you have questions regarding how and what to do, go to www.truchoicefitness.com and contact me direct. No charge!

As always, your questions and comments are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition

Take Your Health Back