Friday, July 31, 2009
Please enjoy this Beachbody article:
thank you ,
Frozen Yogurt: Your Diet Frenemy
By Stephanie Saunders
Nothing says summertime like a cool, creamy treat, a refreshing pick-me-up when we feel like cooling ourselves. Frozen yogurt, in particular, has made a huge comeback recently with stores popping up everywhere from here to Punxsutawney. One major reason for this is that while there's no denying its sugary, tangy, goodness, it's also considered healthy, low in carbs and calories, and essentially fat-free. Yes, frozen yogurt could be the dream dessert, but be careful. Read on for the facts!
A few sweet slipups and it becomes a sneaky caloric nightmare, with calories far exceeding what most of us eat in an entire meal. Fortunately, there is hope for the creamy dessert junkie. Here are a few easy ways to keep things light and healthy.
When we look at the calorie count in frozen yogurt, it is usually broken down by ounce, and we fail to do the math. The wide assortment of toppings can add a bit of crunch or flavor, but these toppings can also add inches to our waists. And the amount of sugar in frozen yogurt is astounding. It is the second ingredient in all the leading brands—they can have up to 40 grams of sugar per serving!
After the age of 10, most of us stop ordering the child size of anything. There is something very exciting about being able to order off of the adult menu. And this is America, where anything is better supersized! When we look at calorie counts for frozen desserts, they are usually for the 4-ounce servings, which is a child's size. Here is a caloric breakdown of some popular yogurt establishments:
Pinkberry® 28–34 calories per ounce
Menchie's® 20–40 calories per ounce
Golden Spoon® 25–30 calories per ounce
Penguins® 20–25 calories per ounce
Ben & Jerry's® 35–45 calories per ounce
TCBY® 28–33 calories per ounce
So, if we actually ordered the child-size serving, we are looking at 80 calories for the not-so-tasty sugar-free version and up to 180 calories for the low-fat version. Also consider that most establishments pile on considerably more than the ounces determined by the little cup, hence the cute swirl on top. So, should you order the medium size, we are looking at 160 to 360 calories. And this is before we have even looked at toppings.
To top it off
Since the invention of the self-serve yogurt establishment, astounding things have been piled onto yogurt. Gummy bears, chocolate chips, Fruity Pebbles®, rainbow sprinkles, cookie dough, Oreos®, hot fudge, brownie bites, malt balls, and REESE'S PIECES—my friend once topped her yogurt with all of these! And yes, my friend was over the age of 14 and not pregnant. It is amazing what we will consume when given access to an unlimited supply that will only cost us forty cents an ounce. But for those of us who are a bit more reserved, even the fruit toppings, granola, nuts, and low-fat fudge can determine our waistlines. The reason, of course, is sugar. Here is a look at what some basic toppings can add up to calorically—each calorie count is for a 2-tablespoon serving.
Hot fudge (sugar free) 90 calories
Oreo topping 90 calories
Strawberry topping 107 calories
Granola 150 calories
Brownie 139 calories
Chocolate chips 50 calories
Peanuts 160 calories
Rainbow sprinkles 40 calories
Again, all of these toppings are 2-tablespoon servings. I have yet to see an establishment use that little of a topping at any point in my yogurt shopping frenzies. One would assume we should double that number in most cases. Even then, these numbers do not look particularly horrible, until you add in the 250-calorie yogurt, and then you are looking at a meal. Although tasty, that "meal" will probably not satisfy much of your hunger and lacks the major nutrients your body needs.
Hope for the hungry
So before you throw your punch card away and go back to fighting off chocolate cravings, let's look at some ways to enjoy your favorite dessert without destroying your P90X®, Slim in 6®, or INSANITY™ physique.
Choose a nonfat, sugar-free, or low-carbohydrate flavor. No, they do not taste as good. But again, if it saves you 100 calories, you are that much closer to looking hot for your high school reunion.
Top with fresh sliced fruit or low-fat granola. Often, the fruit topping is a preserve or covered in sugar, so be sure to ask. Also, make sure it is low-fat granola; otherwise, you are adding sugar and butter to your yogurt experience.
Get toppings on the side. Think of a topping the way you do salad dressing. You can control how many tablespoons go on your yogurt, and you usually get enough to share with a friend.
Choose richer flavors. This is simply tricking your taste buds. If you aim for flavorful bases, you will be less apt to need a bunch of flavor on top. Really think about what you are craving and see if there is a yogurt flavor to match it.
Avoid the pint. For most of us, it impossible to stick to the serving size on the side of the container. And then it lives, and taunts you, in your freezer. Keep large amounts of creamy sugar out of the house.
Use the scale. I know this sounds really dorky, but ask them to weigh your cup of joy. I doubt any of us would ask them to remove a few ounces of yogurt, but it might make us stop before we hit the bottom of the cup.
Make it an occasion. Try to think of any dessert experience as a special event. Save it for a celebration, a special date, or a night out with the girls or guys. We are all too prone to going out for dessert when we are bored or having an evening craving. Try going on a walk instead. Your love handles will thank you.
Saturday, July 18, 2009
Today I am going to talk about one of the questions that I received about chocolate. Would you say that you are addicted to chocolate? Well, I know sometimes I feel like it, and other times I don't. Must be a hormone thing for me. I know that some of the things I ask you to do are not easy. In fact they may be the hardest thing you have ever had to do, eat healthy and exercise. Really, for some people it is just plan hard.
If you want to make some amazing changes in your body and over all health and you are struggling with eating chocolate, here are some tips to help you out.
1. It often comes down to this- mind set. You really must tell yourself that your desire to reach your goal is more than the desire or craving to eat the chocolate. This means, setting the vision up in your head that eating healthy is the way to reach your goal!
2. Here is what else I find that works- I ask myself this when I want something like chocolate- "What is this junk going to do for my body, my mind, and how is it going to make me feel after"? This is powerful because it is keeping you honest with yourself.
3. Replace it- I love this! I keep handy my Beachbody Protein shakes and P90x protein bars, I love the chocolate peanut butter one. Why, would a woman who pushes real food have these in her home? Well, I do, because I, like many others, have to be on the run sometimes and it helps me to have a bar in my purse so I don't skip a meal, and when I am tempted and I ask myself my question above, I say "hey I can have a little bit of my bar and I am all set". Plus, this is not like other bars, so it is good for me! I love that. Now, I also will keep some dark chocolate in the fridge, so when I want something, I can also take a piece of it and be good and satisfied.
4. OK, so if you are finding yourself needing to eat the whole bar and more, than I ask you to examine "WHY" you are doing that. It usually comes down to understanding that you are eating more than you need to because you are eating to fill another area of need. If this is the case, I urge you to look into some coaching and counseling. It is so important for you to be honest and real about what is going on in your life so you can move forward towards your goals. You know you are worth it!
If you would like more information on how to get the bars or shakes that I mentioned, please contact me. I will be more than happy to help you find what will help you. My site is the place to go- www.beachbodycoach.com/DaniLauxFit
So, I will getting into some other areas of nutrition and exercise soon. Keep your questions coming. I have my list that I am working on.
thank you and as always,
Love Life, Laugh as You Live and Stay Fit,
Tuesday, July 14, 2009
Today I would like to talk about some helpful tips on exercise. I will get back to the nutrition on another day.
1. Make exercise fun. Try a new DVD or go take a class with a friend, there is nothing like a group of friends working it on the group exercise floor, shaking it and having a party. Hey did you know your working out? Go Turbo Kick, go poledancing. Make it fun. Do both at www.teasedanceandfitness.com
2. Same as with your nutrition- set a goal and see it in your mind, get the mind set right and you will achieve your goals. Is it to exercise 3 or 4 or 5 times a week? figure that out and set a goal.
3. After you have your goal set, sit with a that same piece of paper I told you to do your nutrition plan on and write out your exercise plan as well. This should be detailed with what the exercise choice is- cardio or weight training, or pilates or yoag. Get the idea, and how long your going to do it for.
4. When you have completed that, stick it up on the fridge and make it a priority. You need this time for you! It is important.
Now I will be back with more tips and of course more outlines of what exercises you can do on what days and all that good stuff.
Get planning and have a wondreful day,
Love Life, Laugh as You Live and Stay Fit,
Monday, July 13, 2009
Wow, it is July! Have you been to the stores lately? They are getting ready for back to school shopping! My kids said, "We just got out, don't send us back yet". I know, this seems very early to me too. I have to say that I think it is how the stores plan and how they are able to reach the results that they plan for. I have never worked in retail stores, so I don't know, I am just going with the fact that plans need to be made, inorder for success to happen.
So, if you can think of this in terms of what your goals are and what you need to do to reach them, then you will get what I mean. I am telling you that eating is something that we all need and have to do, so we need to understand that we need a plan! Eating for results requires some planning.
Step 1: I ask you to take a day to think about what your eating habits are really, honestly like. Take this same day to write down what you want them to be and what you would like to get out of eating better. Meaning what are your goals, what is important to you, your WHY!!
Step 2: Take the next several days to write down what you are actually eating, this is everything, even a tic tac. I have my clients do this and it really helps to get you honest about your food and helps you understand what food is really doing for you.
Step 3: I recommend that you keep up with the journaling of food even as you make the other changes. Now, make a plan! I give my clients a premade form that allows them to plan a week of exercise and meals. The planning is a good way to think about what your week is going to be like. Take a day and sit down with a piece of paper, write down the days of the week. Now, write down what you will eat for each meal.
Step 4: This is what you should be aiming for: eat every 2-4 hours. That should be about 5 meals a day. Choose the foods that are good for you, like healthy proteins- Lean chicken or turkey breast, egg whites, turkey bacon. Healthy dairy- lowfat or fat free cottage cheese, yogurt, string cheese. Eat some fruits and veggies too, pick some healthy carbs like- oatmeal, whole grain bread, hummus, brown rice..
Take this week to get on track. I will be posting more soon on how to put these foods together and make them work better for you.
Love Life, Laugh as You Live, and Stay Fit,