It can’t be done by dieting alone.  And as a matter of fact, DIETING Sucks!  I’ve been there. Where its crunch time, where we’ve put off doing what’s needed to drop enough fat to look good before hitting the lakes for the Summer, or simply put those few extra pounds on from not being as active over our lovely Winter months.

Nothing is more stressful than being just a few weeks away from vacation or Summer and realizing you have not reached your desired weight-loss goals.   So, I normally start 12-14 weeks out. And rather go on an extreme DIET (which I never do……because they don’t work),  I alter my food program…..change things up a bit,  eat healthier, workout HARDER… and throw in cardio-intervals as necessary.

One of my FAVORITE non-diet snacks for my sugar tooth is cottage cheese mixed with Greek yogurt and a few shredded almonds thrown on top.   The cottage cheese absorbs the flavor of the yogurt,  the almonds add crunch… and the whole snack curves your sweet tooth.

 I eat this at least once a day on top of my other meals, because it’s that good. It also packs in some great PROTEIN, which helps curve your hunger!  Now, if you’re not a fan of cottage cheese, I understand.  I wasn’t either until I mixed it with yogurt. Give it a try you may be pleasantly surprised!   This has become my favorite #1 healthy snack of all time.

 The first step to reaching your Summer weight-loss goals is to PLAN now!  Don’t look back at what you didn’t do, simply look forward and then kick it into full speed ahead!  If you need some help, give me a call…….

I’d love to help you reach your goals by Summer!

 Email me at: debfinnestad@aol.com to set up your first consult!

 Train Hard & Expect Results,

Deb

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

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

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

 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

 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

It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:

Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?

If you answered yes to at least 1 of these questions, then Congratulations!  You are “in the game” and you should be proud of yourself.

If you answered no to all of the questions, then it is time to re-commit and change your approach. 

“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein

Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve.  You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!

Maybe you need some help?  Here are some tips to get you going:

1. Hire a personal trainer….I happen to know a few good ones at CrossTrain!
2. Get a workout partner
3. Sign up for REV
4. Try a free workout class
5. Increase intensity on the circuit
6. Increase your weights….when is the last time you increased your weights??
7. Sign up for Jump Start for help with your food
8. Make appointments for your workouts and KEEP them!
9. Eat more fresh fruits and veggies!
10. Drink you WATER!

Now start TODAY and kick some Booty! 

Train Hard & Expect Results,

Deb

This is what she wrote:

While on a recent business trip my hotel offered the free breakfast buffet.  Typically I will find at least one or two items that I am confident will fit into my calorie/nutritional goals.  However on this trip I was faced with more questions and unsure what was my best option.  My choice of waffles, mini yogurts full of sugar, donuts and pastries were at my disposal.  Attempting to stick to my usual breakfast I searched for whole grains, fruit, and some type of acceptable protein. Finally realizing as consumers we must ask or speak up I asked the front desk if I could see the labels’ on some of the other potential choices.  To my delight they were more than happy to escort me to the kitchen area to see for myself the calorie, sugar and fiber values of the breads and “generic brand packaged” oatmeal.  Now I was set to go about my day knowing I started on the right foot without guilt!

 Thanks Cheryl for the great tip!

Happy &  Healthy Travels,

Deb

I want you to start concentrating on eating until you are no longer hungry vs. eating until you are full.  This difference will make a huge difference when it comes to losing weight and keeping it off.

Here are a few scary but telling facts (from research done at Tufts University) about Americans and their portion sizes:
- Americans consume more calories per person than any other country in the world
- In 1970, the average American ate 2,170 calories per day.
- In 2000, the average American ate 2,700 calories per day.  That is a 530 calorie increase (a 25% increase) in 30 years.
- In 2008, the average American ate 3,330 calories per day.  That is a 1,160 calorie increase (a 53% increase) in 38 years.

I want you to start eating 3/4 of what you normally eat during breakfast, lunch and dinner (consider using a salad plate).  And yes, I am serious.  It may help to write down everything you eat for a day or two.  This normally shocks people when they do this and then add up the calories.

Please don’t take an all-or-nothing approach to your eating – you just need to keep it simple and take action. No Excuses!

To lose 1 pound you need to burn 3,500 more calories than you consume.  So burning 500 more calories (doing your Interval Workout) per day more than you consume (this is where your portion control comes in) should lead to 52 pounds of weight loss in a year.  This is not “Deb’s theory on weight loss”, this is a fact!

Take control of your portions today and I promise you that you will be amazed at what this does for your fitness and weight loss!

Important: Please go back and read this post a few more times so that the message and information really hits home and sinks in because this is beyond important.

Deb

Cook Time 20 minutes

Serves 4

Calories 230

Protein 13g

Total Fat 4.5g

Saturated Fat1g

Carbohydrates 33g

Dietary Fiber 3g

Ingredients

• 12 oz tortilla-crusted tilapia
• 4 hard tortillas
• 1/2 yellow onion, minced
• 1 jalapeno, minced
• 4 tomatillos, chopped
• 2 tbsp cilantro, chopped
• salt and pepper

Preparation

1. Make tortilla-crusted tilapia or saute tilapia in a pan.
2. In a bowl, mix together 1/2 of a minced yellow onion, 1 minced jalapeno, 4 chopped tomatillos, and 2 tablespoons of chopped cilantro.
3. Season with salt and pepper to taste.
4. Crumble the cooled fish in a bowl.
5. Split cumbled fish between the four hard tortillas.
6. Cover each with the tomatillo sauce, and serve.