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

5 Reasons to Log Your food

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It has become trendy to argue against logging your meals and counting calories. From plans that let you eat as much as you want as long as its meat to critiques that argue it takes too long or makes people feel bad.

Reality.

logging you food is great for anyone trying to improve their health. Whether you are losing weight, adding muscle, trying to control, blood sugar, cholesterol or sodium or simply want to eat fewer processed foods. Logging is a valuable tool for success and education.

  1. Calorie Count: Logging is the only way to truly know how many calories you consume, Especially when you first start paying attention to your intake or you go outside of your normal food routine. It also allows you to plan for events such as dining out. If I am going out to dinner, I will plan ahead, leaving myself extra calories. By logging, I know exactly what I have left myself and I am more likely to stick to my plan of reserving those calories.
  2. Awareness: logging your food creates a mindset. It keeps you aware of your actions and goals and provides you with some accountability. It’s visual proof of your actions that will either support or hinder your goals.
  3. Tracking nutrients: You may be able to argue that you can estimate your calories but few can do the same with macronutrients. If you trying to gain muscle and you’re only getting 20% of your calories from protein, your body won’t have the materials required to build lean mass. If you are trying to rid yourself of Pre-Diabetes but 60% of your calories are carbohydrates, you will likely go from Pre-Diabetic to Diabetic even if you are losing weight.
  4. Portion control: You can plug in food before you eat it to see how many calories it has per ounce or serving. This is great info when you’re at a restaurant deciding between the 6 or 8 ounce steak or what you want on your potato.
  5. Education: This is a biggie. I’m amazed at how educational logging my food is. It’s truly eye opening. By logging your food for a few months, you will learn the calories and macronutrient balance of the foods you regularly eat. This knowledge will help change eating habits and allow you to eat healthier without dieting. It’s not dieting if it’s just the way you eat. Education is knowledge and knowledge is how we change our mindset.

You won’t log your food forever. It is a tool for you to use to achieve a dietary goal and go back to when things get out of control or you have a new goal. It’s a way of staying focused and holding yourself accountable. It’s a way of educating yourself so you can live the healthy life you want to live.

As always, your questions and comments are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition
www.TruChoiceFitness.com

Fitness From The Inside Out

The abCs of vitamins

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With all of the focus going to the 3 macronutrients, protein, fat and carbohydrates. I thought I’d go micro on you from time to time and discuss the importance of vitamins . Let’s start with the most well-known of the group, Vitamin C.

Vitamin C is a water-soluble vitamin, meaning it dissolves in water. With these type micronutrients, the body easily gets rid of “extra” amounts through urine. Note, that it is still possible to take too much vitamin C.

C is easy to get into our diet. It’s found in Leafy Greens, Broccoli, Potatoes, Citrus Fruits, Bell Pepper, Strawberries, asparagus, mangos and more.

Why get C?

  • Vitamin C is vital in protecting cells from cancer causing free radicals by acting as an antioxidant.
  • It improves iron absorption keeping us from becoming anemic.
  • Aids in producing norepinephrine, a neurotransmitter.
  • Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in our system.

When you get too much:

The recommended daily allowance of vitamin C for a healthy adult is right around 75 to 90 mg. However, some suggest Mega dosing C at times, suggesting that 2000 mg is the acceptable amount. If you have gout, kidney disease or liver problems or any chronic health issue, consult a doctor before taking high levels of any vitamin.

In the short run, too much C can cause stomach cramping, heartburn and headaches. The effects of too much vitamin C over a long period of time can be severe diarrhea and kidney stones. It is highly unlikely that you are going to get too much vitamin C unless you are taking supplements.

Vitamin C is a crucial requirement for a health body and mind. And as usual, the key is to eat fruits and vegetables daily. Do this, and the vitamin C will be taken care of.

As always, your question and comments are encouraged.

Best regards,

Eric Soderlund

TruChoice Fitness & Nutrition

 

Fitness From The Inside Out