How many calories do you eat at the Fair?
August 18, 2010 by Deb · Leave a Comment
It’s Iowa State Fair time again in Des Moines. Every year people flock to the fair to see shows, the butter cow, livestock, and of course to see what is the new food on a stick! Last year it was salad on a stick……it didn’t really go over very well! When you can get a pork chop on a stick or salad, most people will choose the pork chop!
A day at the fair eating fair food can kill your diet. It shocks most people to see just how many calories are in their favorite fair foods. Sometimes people think they are making the best choices only to find out they are assuming that just because it’s turkey its healthy….WRONG!
Here is a list of some of the most common fair foods available. Check out what you eat and see how you FAIR!
Fair Foods
Item Amount Calories Carbs (g) Protein (g) Fat (g)
Corn dog 1 460 56 17 19
Cola 12 0z. 160 39 - -
Carmel apple 1 medium 270 56 2 4
Homemade Taffy ¼ pound 450 104 - 4
Roasted/Salted peanuts ½ cup 460 14 19 36
Corn-on-the-cob w/butter 1 piece 170 32 4 3
BBQ Sandwich 1 340 34 15 16
Beef Dog w/bun 1 250 18 10 15
Deluxe Hamburger 1 510 40 26 27
Funnel Cake 1 (6”) 280 29 7 15
Pepperoni Deep Dish Pizza 1 Slice 390 42 19 16
Soft Pretzel 1 medium 190 38 5 2
French Fries Large 450 57 6 22
Popcorn 4 cups 220 25 4 12
Ice cream cone 1 drumstick 225 23 4 12
Dippin’ dots Vanilla ½ cup 170 16 3 10
Dippin’ dots No sugar added-low fat ½ cup 123 13 3 6
Fried Twinkie 1 420 45 2 34
Fried Snickers 1 444 42 4 29
Cotton Candy 1.5 oz 171 45 - -
Smoothies (Berry) 1 cup 350 80 7 1
Smoked Turkey Leg 1 1,136 - 152 54
Brat w/ bun 1 804 28 36 60.5
Dill Pickle 1 32 8 - -
Kettle Corn 7 cups 490 70 3.5 12.3
Lemonade 1 cup 210 52 - -
Gyro 12 oz. 680 55 31 40
Snow-cone 1 540 132 - -
Fried Shrimp 10-12 pieces 555 36 35 30
Frozen Banana w/chocolate 1 240 53 2 4
Fried Oreo 1 cookie 98 11 1.3 5.7
Nachos w/cheese 9” plate 861 70 19 59
Fried Onion Flower 1 onion 1,320 140 16 72
Donuts Jumbo Twist 7.5 oz. 907 108.6 11 49
Root-beer Float ½ cup 111 20 1 3
Cinnamon Roll 1 730 114 14.5 24
Fudge 1.5 oz. 199 25 1 11
Frozen Yogurt in sugar cone 1 476 94 19 2
Malt 1 cup 690 85 13 33
Source: Calorieking.com (Fair foods)
How much time will you have to workout to burn those extra calories you took in at the fair?? Go to Caloriesperhour.com
Look up your favorite activity and then put your current weight in and how long you will do it, and it will tell you how many calories you will burn.
Example: Average 160 lb. person will burn only 138 calories walking on the treadmill at 3.5 mph. This means you would have to walk on the treadmill for 4 HOURS to burn off one turkey leg!! Yikes!!!!!
So enjoy the FAIR!!
Deb 
Within You
July 26, 2010 by Deb · 1 Comment
Within You
by Author Unknown
A man planted a rose and watered it faithfully and before it blossomed, he examined it.
He saw the bud that would soon blossom, but noticed thorns upon the stem and he thought, How can any beautiful flower come from a plant burdened with so many sharp thorns? Saddened by this thought, he neglected to water the rose, and just before it was ready to bloom, it died.
So it is with many people. Within every soul there is a rose. The qualities planted in us at birth, grow amid the thorns of our faults. Many of us look at ourselves and see only the thorns, the defects.
We despair, thinking that nothing good can possibly come from us. We neglect to water the good within us, and eventually it dies. We never realize our potential.
Some people do not see the rose within themselves; someone else must show it to them. One of the greatest gifts a person can possess is to be able to reach past the thorns of another, and find the rose within them.
When we make mistakes or feel we have failed, always remember that within you there is a rose. Learn from your mistakes and from your failures, and move forward. Mary Kay Ash once said, “Most people live and die with their music still unplayed. They never dare to try.” Always remember that within you there is a rose, live to your potential – dream, set goals, take action, and achieve all that is possible.
Deb:)
How to Stay Fit this 4th of July Weekend
July 2, 2010 by Deb · Leave a Comment
If you have plans to celebrate the festivities this 4th of July weekend, I wanted to share some of my personal quick tips with you to ensure you enjoy without falling off track.
First…while there are thousands of holiday weekend survival tips being shared right now, the best advice I can give you is that it is never just one weekend that sabotages your results.
Rather – it is how you spend your time BEFORE and AFTER that matters most.
3 questions for you to Help You Stay On Track:
1. When does your holiday weekend start?
Knowing this will allow you to make good choices up to this point. No need to grab a handful of m&ms at work when you know you will be enjoying a picnic tomorrow.
* My holiday weekend starts Saturday afternoon during our cookout.
2. What will you watch out for?
Are there certain foods or drinks that you consider to be a weakness? How will you manage them?
Put a limit, make a healthier version or avoid altogether?
* I LOVE Potato Salad & Chips I will make a healthier version of
potato salad and limit my serving of chips to one measured portion vs.
eating handfuls out of the bag! I also found chips made out of veggies that will help too!
3. When does your holiday weekend end?
This is the most important question to answer. Knowing when it is time to get
back on track is what will prevent your choices from completely sabotaging your results.
* My Holiday Weekend Ends on Sunday at 5:00 pm. I will get rid of any tempting leftovers and go for a nice evening walk with Lucky (my doggy).
Do something to signify you are done celebrating and ready to get Back on Track and you will stay on the path to fast fat loss results!
I wish you a super fun and safe 4th of July weekend! We will be open Saturday and Monday 7-11 am so start those days with a great workout! Remember we Ankeny folks have Summerfest festivities next weekend!!
Deb
You are Responsible for Your Results!
June 23, 2010 by Deb · Leave a Comment
I want you to take a few minutes to think about this statement. You are the only one that can create results for yourself.
I am proud of the results of so many of you, but the reason every one of our successful members is seeing results is because they are taking responsibility for their own actions. Our fitness program (along with Weight Watchers, Jenny Craig, gym memberships, etc.) and my workouts WORK if you work the program.
People like to blame everything and everyone but themselves for their lack of results. But YOU ARE THE ONLY ONE RESPONSIBLE FOR YOUR RESULTS. Sorry for the tough love, but this is 100% true.
I care about all of you and want to help you reach your goals. So if you have been having trouble staying consistent and have been making excuses or placing blame externally for your lack of results then MAKE A LIFE-CHANGING DECISION RIGHT NOW TO TAKE RESPONSIBLITY FOR YOUR OWN RESULTS! You will be amazed at what this one important decision WILL DO (not might do) for your results.
“My will shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the key to my destiny.”– Elaine Maxwell
I am here to HELP all of you reach your personal goals, but only YOU can make them happen!!
Train Hard & Expect Results,
Deb
It’s official summer is here: Guide for what to do in the Des Moines Metro area
June 21, 2010 by Deb · Leave a Comment
In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a “school’s out!” attitude in summer. That’s why this is a perfect time to have some fun in the sun and stay active and healthy. Here are several ideas of things to do and see in the Des Moines metro area that will keep you moving and groovin’ and burning those calories helping you to stay healthy and fit!
- Blank Park Zoo
Address: 7401 9th St SW
Des Moines, IA 50315
Phone: 515-323-8383
Fax: 515-285-1487
Considered one of the state’s best zoos, this is a great place to catch a glimpse of natural wildlife. The Blank Park Zoo is home to over 800 species, including giraffes, sea lions and Himalayan snow leopards. The zoo boasts over 20 acres of park grounds, and features natural habitat sections like an Australian Walkabout and an African Boardwalk.
- Big Creek State Park
Address: 12397 89th Ct NW
Polk City, IA 50226
Phone: 515-984-6473
Fax: 515-984-9320
Centered on an 866-acre lake, this park offers a bevy of diversions for both locals and tourists. The Big Creek State Park showcases swimming and fishing areas, as well as biking and boating opportunities. There are 26 miles of hiking trails and part of a 160-mile bike loop that connects several nature areas. The lake is due partly to a dam project designed to protect Polk City from flooding. This area now provides over 3,000 acres for recreational activities.
- Des Moines Botanical Center
Address: 909 E River Dr
Des Moines, IA 50316
Phone: 515-323-6290
Fax: 515-323-6275
A 150-foot geodesic dome, an herb garden and a bonsai enclosure – considered one of the 10 best in the country – all create the perfect viewing environment at the Des Moines Botanical Center. The center houses a variety of exotic plant life, including orchids and bromeliads. Visitors will even experience free-flying birds and a number of floral and succulent plant exhibits. The facility covers over 14 acres on the eastern banks of the Des Moines River.
- Sleepy Hollow Sports Park
Address: 4051 Dean Ave
Des Moines, IA 50317
Phone: 515-262-4100From sand volleyball pits and baseball fields to rugged bike trails and a swimming area, this local recreational park has it all. The 60-acre Sleepy Hollow Sports Park also features several golf options, including miniature golf. Plus, there is a clubhouse and concession area. Although there are fees for the use of the facilities, the sports park is a great way to unwind after a hectic day.
- Des Moines Arts Festival
Fri, Jun 25, 2010: 4pm – 10pm
Sat, Jun 26, 2010: 10am – 10pm
Sun, Jun 27, 2010: 10am – 5pm
Each year, concerts, clowns, and 150 displays fill the riverfront late in June at the Des Moines Art Festival. Artwork is judged and juried, and along with colorful displays, a series of scheduled activities is planned. Musical performers have included Spyro Gyra and the Des Moines Symphony. Nationally recognized as one of the country’s top festivals, this event attracts more than 200,000 attendees and continues to grow in popularity.
- Iowa State Fair
Address: E 30th and E University Ave
Des Moines, IA 50317
With a campground measuring over 160 acres, the Iowa State Fair is one of the largest agricultural expositions in the nation. Held annually in August, the event dates back to 1854 and still manages to attract hundreds of thousands of attendees per year. Held at the fairgrounds, the fair features musical performances, amusement rides, and the perennial livestock and crafts judging. Call ahead for performances times and admission prices.
- Downtown Farmers Market
Address: Court Ave and 4th St
Historic Court Avenue District
Des Moines, IA 50309
The scent of flowers and fresh produce fills the air along Court Avenue and Fourth Street on Saturday mornings in Des Moines. From May through October, local farmers gather their wares and head downtown to sell their goods to lively tourists and locals. More than 70 vendors offer great merchandise, from local produce to jams and jellies, at affordable prices.
- Drake Historic Home Tour
Address: Through Drake Neighborhood
Des Moines, IA
Tons of people drive through the beautiful district of Drake every day, but few have the chance to really see the homes for all their beauty. Fortunately, in June, visitors can take a unique and awe-inspiring Des Moines’ Drake Historic Home Tour. This beautiful area offers homeowners the chance to showcase their homes, which feature the best in rich history and beautiful architecture, while visitors can admire their stunning beauty.
· Best Dam Bike Ride
When:June 26 : 9 a.m.
Price:Early registration is $25 and includes t-shirt, lunch and entertainment. After June 7, cost is $30.
Event Phone Number:515-963-3570 http://www.ankenyiowa.gov/
Ankeny Bandshell, Wagner Park
401 W. First St.
Ankeny, IA 50021
515-965-6407
The Best Dam Bike Ride is a 30 and 50 mile ride beginning at the Ankeny ‘Shell to Woodward and back to Ankeny. Lunch and entertainment will follow the ride. All proceeds will be used to support the recreational trail system. Ages 13-adult. Reservations required.
The Des Moines metro area has so much to offer in things to see and do, I certainly don’t think you will hear “I’m bored” anytime soon!
Have a happy, healthy & Blessed summer!
Deb
Best Gifts for Father’s Day
June 19, 2010 by Deb · Leave a Comment
If you are like me and waited to the last minute to get your Father’s Day gift, don’t sweat it….. think outside the Father’s Day gift box and surprise him with a present he’ll truly enjoy. These Father’s Day gifts are more than fitting for the hip and healthy dad as well as a husband who deserves something out of the ordinary this year. The best part is that you won’t even have to leave your house to get them! Warning, however, don’t expect dad to ever be satisfied with a typical no-thought present again. Give your dad one of these gifts and he’ll know how much he really means to you!
1. Encourage Dad to Eat Healthily
Most men do tend to eat more fatty foods and fewer fruits and vegetables. Many are very partial to alcoholic beverages too. The result is unsightly beer bellies which can lead to a host of chronic diseases, including heart disease, diabetes and high blood pressure. So, encourage Dad to eat right to stay healthy and live longer.
Do this by planning meals that are low in saturated fats, sugar and salt for Dad. Instead, include lots of lean mean, complex carbohydrates, fruits and vegetables in his diet. Cut up fresh fruit for breakfast or as a dessert. Men are more likely to develop a healthy fruit habit if fruits are cut up and presented to them.
2. Get Dad to Drink more Water
More water and less alcohol will definitely improve Dad’s health. Get Dad to drink more water by keeping bottles of cold water in the fridge on hot days and making sure water is within reach wherever Dad is – on the desk at his office, in the car, on the coffee table in the living room and on the dining table at mealtimes. If he drinks a lot of alcohol, encourage him to alternate water and alcohol.
3. Sign Dad up for a Gym Membership
A good way to help Dad keep fit is to sign him up for a gym membership. If possible, get Mom or other family members involved too. Dad is more likely to make good use of his gym membership and frequent the gym regularly if he has someone to work out with.
4. Be Dad’s Exercise Buddy
Hit the gym with Dad. If a gym membership is a little too costly, just be Dad’s regular exercise buddy. Set up dates with Dad to play tennis, golf, soccer or swim at the local swimming pool. Walking or cycling around the neighborhood park with Dad is also a great way to spend time together while keeping fit together.
5. Remind Dad to Have Health Check-ups
Men also tend to ignore their health until a crisis takes place. So remind Dad to have regular health check-ups to make sure all is well. Make a doctor’s appointment for him if need be. Accompany him to see the doctor if there is time. And if Dad needs to be on medication, remind him to eat his medicines. Get him a pill organizer that comes with an alarm.
Fathers’ Day is a great time to help Dad embark on a healthy lifestyle. Give Dad the gift of health by encouraging him to eat healthily, getting him to drink more water, signing him up for a gym membership, becoming his exercise buddy or reminding him to have regular health check-ups. Over time, these gifts of health will be more precious than other material gifts for Dad.
Hope you all get to spend some quality time with your Dad’s tomorrow and the best gift you can give is your LOVE! Be sure to tell Dad that you love him, and that you are glad he’s your Dad!
Deb
The Best Diet Tip EVER
June 16, 2010 by Deb · Leave a Comment
Today’s post is going to be short, sweet and to the point.
That said, it may be the most valuable piece of dietary advice that I could EVER give you.
You see, last night around 9:30 PM while watching TV my appetite started acting up and I began to have some pretty intense cravings.
A couple minutes later, I found myself in the kitchen rummaging through the fridge, cupboards, and pantry looking for something to satisfy my hunger (yes, I’m human and I deal with cravings, too).
After scoping out what was available, I ultimately ended up eating some sliced steak and big portion of spinach. (Thank God Carol’s Éclair dessert was all gone!)
Do you know what stopped me from downing a bowl of ice cream or reaching for a bag of potato chips last night?
Simple. These foods aren’t in my house.
Do you want to end your struggle with late night snacking (with the wrong foods) and increase your dietary adherence ten-fold? Then here it is, the best diet tip I could ever give you:
Keep your house free of anti-diet food.
Simply put, if it’s not available, it’s not a temptation.
Do you find that having “off-limits” foods lying around is screwing up your diet? Let me know your thoughts!
Train Hard & Expect Results,
Deb
Host a healthy barbeque
June 1, 2010 by Deb · Leave a Comment
Phil Romans on flickr
1. Don’t Burn Your Burgers
Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling.
2. Get Rid of the Six Pack
Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try staying hydrated with plenty of H2O throughout the barbeque.
3. Just Add Veggies
Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease-fighting flavonoids. Try kabobs with chicken, peppers, onion, squash and mushrooms.
4. Go Easy on Ice Cream Cones
Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You’ll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream
5. Serve Up Some Fish
A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you’ve got a healthy meal.
6. Don’t Treat All Salads the Same
Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion.
7. Be Aware of Food Safety
Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it’s above 90 degrees outside, don’t keep food out for more than an hour.
8. Play Games, Burn Calories
Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or backyard games.
Host a barbeque for your neighborhood or invite family; it’s a great way to have some summer fun and enjoy some healthy eating all at the same time! PS: Don’t forget the sunscreen!
Deb
Salads the New Junk Food?
May 14, 2010 by Deb · Leave a Comment
This information was submitted by Cheryl Freauff one of CrossTrain’s personal trainers. She sheds some light on how eating a salad doesn’t always mean you are eating healthy!!
Here’s what she says:
While at subway I carefully selected a 6″ grilled chicken on whole wheat with extra pickles and spicy mustard. Yummy!! The woman in front of me was doing what so many of us do. She selected a salad and proceeded to pile on what she thought were good choices. Her mistake was not the peppers and variety of veggies, but the hunk of tuna loaded with mayonnaise and “seafood” which by the way is imitation and loaded with sodium and sugars. To top it all off she asked for what turned out to be her biggest mistake……. ranch dressing and an extra packet to boot.
If you go to subways website, you will see that the sub I select offered just 325 calories (however the extra sodium from the pickles were not good), her salad had a whopping 1150 calories. Not to mention all the sodium and added fats.
Don’t get me wrong I LOVE salads and eat at least one a day, but what we put on those salads can make it a health food or junk food. Mayonnaise based dressing can be particularly fattening and unhealthy. Using balsamic vinegars and herbs are far better options. If you must use a mayonnaise based dressing then making your own is rather quick and easy using reduced fat mayonnaise.
In the end knowing what goes into your salads will help you make the best decision.
Thanks Cheryl for this great info!
Deb
Minimize the Bleeding
May 6, 2010 by Deb · Leave a Comment
In conversation with one of my business partners Luke Carlson I was sharing how my week had been pretty tough because of being in the hospital all week with my daughter Kali. I said that I found myself falling back into some old habits of turning to food instead of God for comfort.
His response was this:
Minimize our mistakes needs to be a tip of the day…….. We know mistakes are going to happen, but when they do we need to keep the bleeding to a minimal amount. This was one thing we always talked about in sports. When you are on top of the mountain things go well and the weight comes off or we play well, but it’s not the mountain top that keeps us on track it is how we do in the valley. This is where the adults are separated from the children physically, mentally and spiritually. The thing we need to remember is that the Holy Spirit will get us through when we turn to God instead of food for our comfort.
Then when he does help get us through or when we are on top of the mountain we must remember to praise God through our actions of being diligent and using self control.
Luke’s words reminded me that we all will have the good days and we all will have bad days….that is life. It’s how we react to those days both good and bad that truly matter! Remember to praise God today for mountains and the valleys!
Have a Blessed day,
Deb