How Calories Add Up

This is a follow-up to the blog I wrote on 7/30/13 in reference to how dining out increases your waist size. Lazy Dog Restaurant’s Ginger Soy Salmon with brown rice entrée contains a whopping 1050 calories. I contacted the restaurant and they gave me this break down:

  • 8 oz Salmon=471 calories
  • 1.5 cups Cooked Rice=220 calories
  • Veggies with Sauce and oil= 250 calories (Steaming the veggies would remove about 180 calories)
  • Teriyaki Glaze=45 calories

Now I know why that dish contains so many calories. The salmon they give you is a generous portion: a half a pound. I also didn’t know the vegetables were cooked in oil. If you noticed, the math doesn’t add up to 1050. 471+220+250+45 = 986, not 1050 per their online calorie chart. It’s only a difference of 64 calories, but still!

If I omit just the rice, that would still make the meal 776 calories, which is a lot, especially when that number doesn’t include a beverage or dessert! If I had steamed vegetables instead of the fried veggies and excluded the rice, the dish would come in a 596 calories which is not bad for a restaurant in terms of calories. It’s still more calories than the meals I make at home. Dining out is such a love-hate experience for me!

Jillians Michaels Kickboxing Video Review

Jillian Michaels Kickbox Fast Fix

If you want short cardiovascular workouts with little out-of-pocket investment, this one is you. Jillians’ “Kickbox Fast Fix” contains three 20-minute fast-paced kickboxing workouts. Other training programs drag on because they are boring, but all three kickboxing workouts are really fun. Sometimes, with other exercise videos, I’m thinking, “When is this going to be over?” On this DVD when I hear Jillian say, “Time for a cool down.” I’m a little sad because that 20 minutes went by so quickly. Of course I can always watch another one!

The negatives to this exercise DVD are the uninspiring music and confusing moves. One of the videos incorporates weights, but it’s only two sets of the same movements so it’s not much of a strength-training workout. Over all, I give this a thumbs-up.

Diabetes and depression

If you’ve been newly diagnosed as diabetic, or if you’ve been a diabetic for years, you’re bound to have bouts of depression due to fluctuations in blood sugar. Being diagnosed with a disease is definitely a depressing realization. One of the biggest challenges a diabetic has is to keep her or her blood sugar stabilized. When a person’s blood sugar is too high, she or he will have sadness and less energy. Whenever you are feeling blue, it may not be your job or a situation that’s getting you down. Test your blood sugar with your glucose meter even if you think the numbers will be okay. The meter is not there to judge you; it’s to help you. If your blood sugar is too high, you know you need to take more medication. Taking drugs sucks, but depression sucks even more!

Weight Training fat-burning tip

Here’s a little known, but super important fact that will flatten that belly. After every weight training workout, don’t just dry off and head home. Whenever you pump iron, you release fatty acids. You want to do 30 minutes of light cardio right after weight training to flush those fatty acids out of your system, or you can incorporate cardio in with the weight training. You don’t want the fatty acids to go back into your cells, which keep you fat.

For your light cardio after weight-training workout, you want your heart beats per minute (BPM) to be between 110 and 130. You can buy a heart rate monitor at your nearest fitness center or you can just calculate your BPM yourself. To determine your BPM, take your left index finger and middle finger and place them on your right wrist where you feel a pulse. Count how many pulses there are in 15 seconds and multiply that by 4. Ex: 32 x 4 = 128.

I wish someone had told me this fat-burning tip years ago!

Reduce cholesterol levels naturally

If you need to reduce your LDL cholesterol levels without taking risky prescription pills, see my do and don’t list below:

Take policosanol

Avoid carnitine

Take prebiotics daily

Eat 1 ounce of raw unsalted almonds and walnuts nuts every day (this will increase your HDL which is what you want. Stay away from salted and roasted nuts since you don’t need the extra oil or salt)

Avoid farmed fish, deli meats, fried foods and any product that is hydrogenated

Remove any visible fat off meat (the cholesterol is in the fat)

Keep blood sugars in the normal range (see your doctor to confirm your range)

Eat no more than 1 portion of red meat to once a week

Reduce salt intake by cutting back on processed & restaurant items (home cooked is best!)

Exercise at least 30 minutes five times a week

Eat more high-fiber foods like broccoli to sweep that cholesterol out of your body (clean-up time)

Eat eggs but remove the yolkes (I suggest eating no more than three whole eggs a week)

Lose those extra pounds by following the steps above

Make box jumps easier & cheaper while shedding fat

Reebok Step

Box jumps are a great way to shed fat due to their high intensity and cardio component, but they’re difficult! I wanted to try box jumps, but I didn’t want to fork out all that dough for a jump box that might be too high. My Reebok Step was too low so I bought a pair of additional risers; now I have a box that’s perfect for me. I can also add more risers as I get better at this exercise. I finally have a better use for that 90’s Reebok Step!

Type 1 vs. Type 2 Diabetes

A type 1 diabetic has a pancreas that has been damaged, most-likely from a viral infection, whereas, a type 2 diabetic has a pancreas that is not fully functional due to increased age, inactivity, poor eating habits and/or lack of activity.

What’s interesting is that the amount of insulin given to a type 1 diabetic differs from what is needed for a type 2 diabetic. Someone who is a type 2 diabetic has tissues that are a lot less responsive to insulin so they have to take much higher doses. Since insulin makes it much harder to lose fat, it’s especially important for healthy people and pre-diabetics to clean up their diets and start exercising now. If you think exercising is a pain, wait until you have to prick your fingers and inject medicine three to five times a day!

The dangers of antiperspirant

This is a follow-up to the blog titled “Antiperspirant – is it harmful?” on 7/5/2103. If you look on your antiperspirant, you will find a warning on that back label that reads: “Ask a doctor before use if you have kidney disease.” So I asked my doctor, “What’s that all about?” He told me that if a person’s kidneys aren’t functioning properly, the aluminum from the antiperspirant builds up in the body. That’s scary.

Luckily deodorant doesn’t contain any aluminum . Deodorant won’t stop you from sweating, but at least you won’t be stinky and you won’t have to worry about any harmful effects from aluminum.

Healthy Hangover Cure

coconut water

Did you drink too much Saturday night? Have you been nursing a hangover all day today? Alcohol is poison so of course you feel terrible! You don’t have to keep feeling like you just got hit by a bus. Relief is just a sip away. The cure: drink 100% coconut water. It tastes deliciously sweet and refreshing, and you’ll feel much better.

Too much protein makes you fat: how to prevent this

BBQ chicken

When I was told that excess protein turns into fat, I thought, “no way!” I knew that sugar and carbs can turn into fat, but protein? Whenever you eat too much, or whatever the body doesn’t need that isn’t burned off, gets turned into fat. Now it makes sense.

To prevent protein from turning into fat, limit the portion to 20 grams or .71 ounces. That’s .44 lb, which is just under half a pound. Depending on your age, size, and activity level, this amount can vary. You’ll notice that protein powders include a scoop in the canister, which typically holds 15-22 grams of protein. 

If you limit your protein intake to 20 grams per meal, you won’t have to worry about that lean chicken breast turning into belly fat.

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