Tag Archives: fat

Apple with Peanut Butter: The Ideal Snack

29 Jul

peanut-butter-apples[1]Good nutrition bars are really hard to find (unless, of course, you have access to Whey Better Cookies).  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

Apple with Peanut Butter: The Ideal Snack

10 Jun

peanut-butter-apples[1]Good nutrition bars are really hard to find.  Sure, there are some good ones out there, but most are full of cheap fats, sugars, and unnecessary additives.

The goal should be to find a portable, nutritious snack with a healthy balance of carbohydrates, fat, protein, and 5-10 grams of fiber.  Most of us fall short of the recommended 38 grams of fiber per day.  Fiber is a slow-digesting nutrient that can help you stave off hunger until your next meal.

The next time you’re looking for some grab-and-go nutrition, consider an apple with peanut butter (1.5 Tbsp):

  • 240 calories
  • 8 g protein
  • 30 g carbohydrates (6 g fiber, 21 g sugars)
  • 12 g fats

It just may be the ideal snack.

Get STRONGER, Get FASTER!

Your thoughts?

Get Fit or Get Fat

19 Oct

Today, in the United States, more than 2/3 of adults are overweight and more than 1/3 are obese.  Research indicates that the overweight and obese (specifically those with excess fat weight) have a higher risk of chronic disease and premature death.  Increased exercise/physical activity is a recommended strategy for individuals seeking to effectively reduce and manage bodyweight.  In the past, exercise recommendations have focused on aerobic exercise, such as walking, biking, and swimming.  Research suggests that incorporating resistance exercise can also be beneficial to long-term weight management.

Benefits of Resistance Exercise

  • Promotes improvements in muscle mass and strength.
  • Improves flexibility and range of motion.
  • Improves cognitive function.
  • Improves energy level.
  • Decreases fat mass.
  • Increases lean body mass.
  • Increases resting metabolic rate.

“A weight management strategy that combines a reduced calorie diet, aerobic exercise, and resistance exercise may be the best combination for reducing unhealthy body fat while attenuating the losses in lean body mass and resting metabolic rate that commonly occur during periods of weight loss.” (David Sword, PT, DPT, CSCS; Strength and Conditioning Journal)

Want to get started on a resistance exercise program but don’t know where to begin?  Check with your doctor to ensure it’s okay, and enlist the help of a qualified, experienced Strength and Conditioning professional.

Get STRONGER, Get FASTER!

Your thoughts?

Build a Healthier Burrito at Chipotle

17 Oct

Chipotle restaurants have become enormously popular.  And, why not?  Their food is tasty, convenient, and (for the most part) they use fresh, healthy ingredients.  But there’s also a potential downside.  The average Chipotle burrito contains over 1000 calories!  Most of us, including athletes, don’t need that many calories at one sitting.  There’s a smarter, healthier way to eat at Chipotle.

Chipotle Nutrition Facts

Wrap

  • 13″ tortilla (soft, burrito shell) = 290 calories; 44 grams carbohydrates; 7 grams protein.

Vegetables

  • White rice  = 130 cal; 23g carbs; 2g protein.  Brown rice is about the same, with the addition of 2g fiber.
  • Black (or Pinto) beans = 120 cal; 23g carbs; 11g fiber; 7g protein.
  • Fajita vegetables = 20 cal; 4g carbs.

Meat

  • Barbacoa = 170 cal; 24g protein; 7g fat.
  • Carnitas = 190 cal; 27g protein; 8g fat.
  • Chicken = 190 cal; 32g protein; 7g fat.
  • Steak = 190 cal; 30g protein; 7g fat.

Salsas

  • Tomato = 20 cal; 4g carbs.
  • Corn = 80 cal; 15g carbs; 3g fiber.
  • Red (hot) = 40 cal; 8g carbs; 4g fiber.
  • Green (medium) = 15 cal; 3g carbs.

Extras

  • Cheese = 100 cal; 8g protein; 9g fat.
  • Sour cream = 120 cal; 2g protein; 10g fat.
  • Guacamole = 150cal; 8g carbs; 6g fiber; 13 g fat.
  • Lettuce = 5 cal.

Tips for Building a Healthier Burrito

  • Skip the rice.  Or, at least go light on the rice.  Chipotle burritos are about 1/2 rice (by volume), providing nutritionally scarce calories and carbs.  Recently, they’ve started serving brown rice, but it’s only marginally better.  You’re better off without it.
  • Add beans and veggies.  As opposed to rice, black and pinto beans add nutritionally dense calories, protein, and fiber.  Fajita vegetables are low in calories and provide vitamins and other micro-nutrients.
  • Go for the chicken.  Although all the meats are relatively good choices, chicken is your best bet for lean protein.
  • Like it hot.  The hot salsa can improve digestion, boost your metabolism, and help you burn more calories.
  • A little cheese is OK.  8g protein is a fair trade-off for 100 calories.
  • Say no to sour cream.  I’m all for dairy, but 10g fat is not a fair trade-off for 120 cal.
  • Say yes to guacamole.  Vitamins, minerals, fiber, and a dose of healthy (unsaturated) fats.
  • Saw it in half.  Save the other half for another meal.
  • Eat it naked.  Refuse the wrap, eat it in a bowl, and save almost 300 calories and 44g carbs.

Get Stronger, Get Faster!

Your thoughts?

%d bloggers like this: