I recently had a member of my family lose 15 pounds in the past 4 months by cutting back his carbonated beverage intake. Since congratulations were in order, I asked my father if he had started exercising more than his once a week basketball league. He responded that he had thought about it. Which is a big step for my dad. But since he and I had that conversation, I thought I would highlight something very important. Exercise is beneficial on many more levels than simply aiding weight loss. The most important benefits are that your cardiovascular system becomes far more healthy. Your total cholesterol is lowered, your high density (the good kind) cholesterol increases, your triglycerides decrease, and many other markers are changed in a positive way. Remember to encourage those loved ones in your lives to not be concerned only with weight loss, but to exercise so they will be around and healthy for a longer time.
Dining Out With Your Personal Trainer
Installment #6: Alcohol
Not that I am promoting the consumption of alcoholic drinks, but for many they impact a night out on the town, often times unaccounted for. Alcohol can significantly increase your caloric intake in one shot or just a few sips. They are typically just as high in calories as sugar-laden sodas. This guide will help you understand the approximate caloric content of selected alcoholic drinks.
200 Calories or Less
• beer (12 oz.)
• rum (2 oz.) and Coke (5 oz.)
• Tom Collins (1.5 oz. gin, mix, and 2 oz. club soda)
• hot buttered rum (6 oz.)
• margarita cocktail (3 oz.)
• whiskey sour (2 oz. mix and 1.5 oz. whiskey)
150 Calories or Less
• martini (2 oz. gin and .5 oz. vermouth)
• bloody Mary (6 oz.)
• brandy (2 oz.)
• most light beers (e.g., Bud Light (12 oz.)
• daiquiri cocktail (2 oz.)
100 Calories or Less
• red wine (4 oz.)
• white wine (4 oz.)
• sangria (4 oz.)
• champagne (4 oz.)
• gin (1.5 oz.)
• rum (1.5 oz.)
• vodka (1.5 oz.)
• whisky (1.5 oz.)
Dining Out With Your Personal Trainer
Installment #5: Starbucks (Kristen please don’t come after me in my sleep)
Starbucks is one of the biggest coffee franchises in America today. They have their share of tasty drinks, but most come not only with a hefty price tag, but are also calorie laden. Don’t drink your calories! Research shows that our bodies do not register calories from fluids, meaning that the amount of calories your drink contains has no effect on your satiety level. Starbucks is smart though, and will adapt to your healthy lifestyle by making their beverages in low-fat versions, just ask!
Best Beverage
Café Misto with Skim milk (grande)
Caloric Value: 70 calories, 0g fat
Choosing low-fat or skim milk and no cream will instantly cut your calories in half. Whole milk and skim milk have the same amount of protein, yet 1 cup of whole milk contains 160 calories and 5g of fat versus skim milk which contains 80 calories and 0g fat.
Worst Beverage
Strawberries & Cream Frappucino (grande)
Caloric Value: 570 calories, 15g fat
This drink contains as many calories as a slice of pizza. Instead of ordering regular frappucinos, opt for the light, blended versions, for a savings of over 400 calories.
10 Best Foods for Your Heart
Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.
