The Skinny on Weight Gain

The average American gains about 2 pounds a year. This translates to a little more than 100 excess calories each week.



Adjusting the calorie imbalance



100 Less 'Calories In'

-Eat fresh fruit instead of juice or dried fruit

-Put mustard instead of mayo on a sandwich

-Order your coffee 'skinny'-with skim milk instead of cream

-Drink club soda with lime instead of regular soda

-Eat tuna packed in water instead of oil



100 More 'Calories Out'

-Go to your co-workers desk instead of sending an email

-Go for a 15 minute walk on you lunch break

-Get off the subway or bus a stop earlier and walk the extra distance

-Take the stairs instead of waiting for the elevator



Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!

The Skinny on Weight Gain

The average American gains about 2 pounds a year. This translates to a little more than 100 excess calories each week.

Adjusting the calorie imbalance

100 Less 'Calories In'
-Eat fresh fruit instead of juice or dried fruit
-Put mustard instead of mayo on a sandwich
-Order your coffee 'skinny'-with skim milk instead of cream
-Drink club soda with lime instead of regular soda
-Eat tuna packed in water instead of oil

100 More 'Calories Out'
-Go to your co-workers desk instead of sending an email
-Go for a 15 minute walk on you lunch break
-Get off the subway or bus a stop earlier and walk the extra distance
-Take the stairs instead of waiting for the elevator

Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!


http://www.b-nutritious.com/

Workout Snacks

Pre Workout:
1-2 hours prior to workout you need a complex carbohydrate for energy and to maintain your blood sugar. Avoid high fat options bacause they take longer to digest.

For each hour of exercise, try to aim for 100-250 calorie snacks. Here are some options:
-banana
-snack bar (luna, balance bar, lara, gnu)
-high fiber cracker and low fat cheese
-low-fat yogurt and raisins
-small bowl of cereal with skim milk
-string cheese and dried fruit

Post Workout:
It's important to replenish your body, especially if your workout was longer than 1 hour. Carbohydrates are important to refuel and protein is needed if you did strength training.

You should snack within 1 hour of finishing exercising. Here are some options:
-high fiber cracker with peanut butter or sliced turkey
-handful of almonds and raisins
-8 ounces of skim milk
-shake made with banana, orange juice, and skim milk
-half sports drink and some cottage cheese
-small vegetable soup

Fluid Needs
-Before: 15-30 minutes prior to exercise: 15-20 ounces of water
-During: 10-15 ounces every 15-20 minutes
-After: 15-20 ounces



http://www.b-nutritious.com/