Actually achieve your New Year’s Resolution this year!!

December 30, 2010 By Leave a Comment

After months of studying everything you could possibly know about nutrition and behavior modification I can officially call myself a weight management consulting agent. I have a certificate and everything :)

Because I am so excited about my new knowledge and because it’s the season of giving (Merry Christmas!) I am offering a FREE 30 minute nutrition consultation for anyone interested in changing their eating habits for the New Year. In the 30 minutes we will go over your current eating habits and try and make small realistic changes that you can stick with for longer than a week!

I’ll be offering this free consultation until January 15th and I have to warn you it is based on my availability and I don’t have too many spots open. So call us now (480)981-0600 and let The HIT Center get you the results you’ve been working towards your entire life…

Healthy snack options for your kids

July 15, 2010 By Leave a Comment

            Exercise generally is easier for kids and teenagers to engage in since activities are usually sports-based and more fun. Activities such as baseball, bicycle riding, roller blading, shooting hoops, and soccer are great ways to stay fit and are fun for kids. However, getting kids to eat healthy is a whole different story. Here at The Hit Center we believe that exercise and nutrition go hand-in-hand. In just a few weeks we will be offering a new nutritional service at a small charge for our clients. With this program, the staff at The Hit Center can help you plan out weekly meals and make healthier food choices. In this day and age when kids’ snacks are filled with high fructose corn syrup and other unhealthy ingredients, it’s important to serve up alternative, healthy snack options. In anticipation for the unveiling of our new nutrition service here are some healthy snack options for your kids:

Apple slices (1 medium apple) with 1 tbsp of reduced fat peanut butter (176 calories, 4.3g protein, 28.5g carbohydrates, 6.5g fat)

1 rice cake with 1 tbsp of reduced fat peanut butter (130 calories, 4.8g protein, 14.6g carbohydrates, 6.3g fat)

8 oz low-fat yogurt and 1 slice of whole wheat toast, lightly buttered (240 calories, 8.4g protein, 44.8g carbohydrates, 3.8g fat)

English muffin pizza (Toast 1 whole wheat English muffin and top with 1 tbsp pizza sauce and 1 oz part skim mozzarella cheese. Microwave for 30 seconds.)    (219 calories, 13.3g protein, 30.7g carbohydrates, 5.94g fat)

Celery sticks with 1 tbsp peanut butter (105 calories, 4.5g protein, 9.5g carbohydrates, 6.0g fat)

1 oz whole wheat crackers with 2 oz of organic turkey lunch meat slices and 1 oz low-fat mozzarella cheese (316 calories, 30g protein, 20.7g carbohydrates, 14.2g fat)

20 baked corn chips with 6 tbsp of salsa (112 calories, 2g protein, 24g carbohydrates, 1g fat)

1 cup 1% fat cottage cheese and 5 oz fresh strawberries (about 4-6 medium strawberries) (173 calories, 28g protein, 8g carbohydrates, 2.4g fat)

1 oz dry roasted almonds and 1 medium orange (239 calories, 7g protein, 23.4g carbohydrates, 15.3g fat)

1 cup skim milk and ½ whole wheat bagel with 1 tbsp almond butter (307 calories, 14.9g protein, 37.4g carbohydrates, 9.4g fat)

All nutritional information referenced from DietMaster Pro (copyright 1997-2009)

Dining Out With Your Personal Trainer

May 14, 2010 By Leave a Comment

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.)