Calorie Wars

 Many experts say “a calorie is a calorie.” In other words as long as you burn more calories than you eat, you’ll lose weight. Likewise, if you eat more calories than you burn, you will gain weight. Although this may be true technically, I think this way of thinking is foolish. That’s right….I said it!…Not all calories are created equal!

 Juice vs. Fruit
 Apple juice is a classic juice you will find in just about any grocery store. It taste pretty good and people think of it as a healthy alternative to soda. After all, it’s real juice….not just some “juice drink” loaded up with sugar. That being said, a 16 ounce glass contains 234 calories and 224 of those calories come directly from sugar.
 Let’s compare that large glass of apple juice to eating apples and drinking a large glass of water. If you were to eat 3 medium sized apples you would consume 216 calories, and those calories would be loaded with nutrients, including over 10 grams of healthy, dietary fiber! So what do you think will fill you up for longer? That glass of apple juice, or those 3 apples?
 Winner…..Apples!

 French Fries vs. Salad
 Every time you walk into McDonald’s and order a cheese burger they serve it with fries. Not only that, they give you the opportunity to “supersize it” for just a few cents extra! It’s a deal that’s tough to pass up. Those supersized fries contain 610 calories, and 261 of them come from fat.
 Let’s compare that to a healthy salad. You would have to eat over 27 cups of salad to consume the same amount of calories. That’s almost 2 gallons of salad! If you ate that much salad your body would have enough nutrients for a week!
 I know what you’re probably thinking. “What about the salad dressing?” OK…Toss that salad up with some extra virgin olive oil, some balsamic vinegar, and a few of your favorite spices….and maybe cut it down to 21 cups!
 Winner….Salad!

 So if you think you can get all the energy you need from a glass of juice and a big bag or fries, then maybe you’re right…a calorie is a calorie. But as far as I’m concerned, the type of calorie is much more important.

Nutrition Made Simple

Most people are confused about nutrition. They genuinely want to eat right, but they have more questions than answers. Are carbs bad for me?….How much is a “serving size?”….Should avoid eating all fatty foods or are some fatty foods good for me?…Do I need to count calories?…and the list goes on.

Rather than overload your brain with more technical mumbo-jumbo about how your body absorbs and burns calories, I’d rather just give you 7 simple tips to follow. If you can manage to exercise regularly and follow these 7 tips, you should definitely be in tip-top shape before you know it!

1) Snack on fresh fruits. Fresh fruits are loaded with fiber and other nutrients, and they also taste good! If you’re craving a candy bar, eat an apple. It’s got less than 1/3 of the calories, yet 10 times the nutritional value. I know you’re thinking, “but it doesn’t taste as good!” Cut back on the sweet stuff for 6 weeks and you won’t even want it…trust me!

2) Eat vegetables any chance you get. Fresh vegetables are probably the best things you could possibly put in your body! If you can, have a salad with every meal. Load it up with broccoli, tomatoes, onions, peppers, carrots, dark green leafy lettuce, and any other vegetables you can think of. Watch out for those salad dressing though! They’re usually loaded with fat and even more sugar. Olive oil, balsamic vinegar, and your favorite spices is a much healthier alternative.

3) Eat lean-clean proteins. Baked fish, chicken, and turkey are a few examples. Stay away from the fried stuff!

4) Eat whole grains. Choose whole wheat bread over white bread any chance you get. Also, choose breakfast cereals that have a lot of fiber and less sugar.

5) Drink water. Try to drink at least 8 cups of water a day. Your body needs it, especially if you’ve been exercising. Not only that, but water alternatives, like juice and soda, are loaded with useless unnecessary calories.

6) Don’t skip meals. You think skipping breakfast is a good idea because you are eating fewer calories. WRONG! Eat at least 3 healthy meals a day. You shouldn’t be walking around hungry.

7) Hold off on the garbage! Sure you can have an ice cream cone every now and then, but not every day! The same goes for fried foods and candy.

Follow these tips for 6 weeks. You’ll be amazed how a few smart food substitutions will have you looking and feeling better in no time!

Add fruit to plain yogurt. It'll taste better than you think!