What Would Tosh Say?

Forgive me for double dipping on this picture, but I can't help myself.  One of my guilty pleasures is watching Tosh.O.  I know the show is a bit crass and over the top.  It's like a train wreck, in that I can't look away.  One of my favorite parts of the show is when he makes as many jokes about a You Tube video as he can in one minute.  I'm dying to do that with this picture so here goes:

I can't believe this many people have lost their keys at once.

You always find them the last place you look.

It's New York City's Central Park "Pull your head out of your butt day!"

I didn't know the House of Representatives was meeting today.

What do politicians have in common?

Where should I go when I want to get away for awhile?

Help me!  I'm stuck!

I didn't know that mole was there.  I better get that checked.

Yoga class is getting a bit kinky for me.

When does this kind of flexibility ever come in handy?

Note to my husband, DON'T get any ideas.

Fat Burns in a Carbohydrate Fire

This is the funniest fitness picture I just found online.  It has nothing to do with this article, but I'd say it's an ice breaker.  I just hope none of these women are gassy.  I'm glad the class is outside.  Remind me to take my Beano before yoga class next time.  Now that I have your attention we can move on.


Early on in my career as a personal trainer I heard another trainer with more training and experience say that "Fat burns in a carbohydrate fire.  Fat is the wood, but carbs are the kindling.  You can't build much of a fire without kindling."

I have always accepted this as the truth, but I never really had a scientific, physiological explanation for it until now.  This is a direct excerpt from the Lifestyle & Weight Management Consultant Manual from the American Council on Exercise:

"'Fat burns in the flame of glucose,' meaning that fat can only enter the mitochondrial energy pathways when there is enough of the end-product of glucose catabolism--pyruvic acid--along with oxygen, also present in the muscle cell.  One of the key physiological adaptations of improved aerobic fitness is an enhanced capacity to utilize stored fat for ATP production.  Functionally it means that the lactate threshold is not reached until a much higher absolute intensity (caloric expenditure) is reached.  This allows for more intense, as well as longer duration, aerobic exercise.  Thus more total calories can be expended during each exercise session."

While low-carb diets may be trendy, they are not necessarily heart healthy and may throw the body into a state of ketosis.  A no-carb diet is probably not feasible to maintain as a lifestyle change, and will not give you the proper fuel to workout and gain/maintain lean muscle mass.  No one wants to lose muscle.  It helps your basal metabolism.  If you are trying to lose fat then you still need carbs.  The ratios of the total calories you take in should be 40-60% Carbohydrates,  30% Protein, and 10-30% Fat. 

Carbohydrates are not just breads, cereals, sweets, and junk food.  There are some great carbs that should never be eliminated from your diet like fruits, vegetables, whole grains, and legumes.  Also, carbohydrates are essential to your recovery post-workout.  Research shows the perfect recovery ratio is 4:1 carbs to protein.  My recovery drink of choice is chocolate milk. Click on the link for why:

Got Chocolate Milk?

Tortilla Crusted Fish

When trying to eat healthy/low-calorie food it always helps to plan ahead.  It also helps to keep it simple and easy.  While it is better to stay away from over-processed foods there are always those nights when it's just easier to cook something for dinner from the frozen section.

That's what I did last night.  I baked a tortilla, chipotle, lime-crusted tilapia fillet from Cosco.  It was only 170 calories, and it was delicious.  I paired it with Green Giant Green Bean Casserole, 110 calories per serving.  The green bean casserole was not exactly the best choice when you consider it is smothered in some kind of over-processed sauce.  I also have mixed feelings about nuking vegetables in plastic.  I'm not sure if that plastic is BPA-free.  Blah, blah, blah.  It was tasty anyway.

For those of you that are feeling more adventurous about making your fish and green beans from scratch here are a couple of links to some recipes:

I Wish for Fish! by Hungry Girl

Creamy Mustard Tossed Green Beans

Bunches of Low-Calorie Snack Options

Purchase Chocolate Covered Strawberries

There are lots of 100-calorie snack packs out there, but a lot of them aren't very satisfying, because they are either high sugar or low on fiber carbohydrates.  I'm not saying you should not indulge in the occasional 100-calorie snack pack of sweets, however there are some other snack options that are more satiating.  The key to a satisfying snack is balance.  Look for high fiber options, protein, and the presence of a small amount of fat.  Here are a few of my ideas.  Please feel free to add on your low-calorie snack ideas in the comments.

1 Medium Chocolate Covered Strawberry    23
Low Carb Protein Shake    120
Total Calories    143


4 Medium Chocolate Covered Strawberries  92 Calories

8 Large Organic Strawberries    46
Sugar-Free Chocolate Pudding Cup    60
Total Calories    106
   
   
Yoplait Delights Chocolate Raspberry Parfait    100
10 Organic Raspberries    10
Total Calories    110
   
   
6 oz of Melon, fresh (on Avg.)    60
Yoplait Honey Vanilla Nonfat Greek Yogurt    100
Total Calories    160
   
   
1 Medium Organic Apple    95
2 tsp. Natural Creamy Peanut Butter    59
Total Calories    154
   
   
1 cup Pineapple, fresh    83
1 wedge Laughing Cow Light Swiss Cheese    35
Total Calories    118
   
   
1 Small Pear    81
6 Praline Pecans    85
Total Calories    166
   
   
7 Almonds, raw    49
Flavored Nonfat Yogurt (on Avg. 6 oz.)    100
Total Calories    149
   
   
Yoplait Delights Creme Caramel    100
1/2 Medium Organic Apple    47
Total Calories    147
   
   
Yoplait Delights Triple Berry Creme    100
1/2 Cup Organic Blueberries    41
Total Calories    141
   
   
Yoplait Delights Lemon Torte    100
1 Clementine    35
Total Calories    135
   
   
1 Medium Banana (about 4.2 oz)    105
1 tsp. Natural Creamy Peanut Butter    31
Total Calories    136
   
   
1 Cup Watermelon    46
Flavored Nonfat Yogurt (on Avg. 6 oz.)    100
Total Calories    146
   
   
2 Cups of Water Melon    92 Calories
   
   
1 Large Banana, 4.8 oz.    121
4 Almonds, raw    28
Total Calories    149
   
   
8 Cherries, fresh    41
0.5 oz of 70% Cacao Dark Chocolate    78
Total Calories    119
   
   
1 Cup Grapes    104
   
   
1 Cup Organic Mixed Berries, Frozen    70
2 Tbsp. Cool Whip Free    15
Total Calories    85
   
   
1 Medium Plum (3.5 oz)    45 Calories
     
   
1 Large Peach (6 oz.)    65
2 Tbsp. Cool Whip Free    15
1 tsp. Cinnamon   
Total Calories    80
   
   
1/2 cup Cucumber, raw with peel    8
1 oz. Feta, Crumbled    75
1/2 cup Cherry Tomatoes, fresh, raw    13
1 Tbsp. Reduced Fat Italian Dressing or 10 sprays from a Spritzer    11
Total Calories    107
   
   
1 Cup Cauliflower, raw (3.5 oz)    25
3 oz. Baby Carrots, raw    30
2 Tbsp. Reduced-Fat Ranch Dressing    66
Total Calories    121
   
   
1 Cup Chopped Broccoli, raw (3.2 oz)    31
1 Cup Cauliflower, Raw (3.5 oz)    25
2 Tbsp. Reduced-Fat Ranch Dressing    66
Total Calories    122
   
   
3 oz. Baby Carrots, raw    30
1 Medium 12" Celery Stalk    9
2 Tbsp. Reduced-Fat Ranch Dressing    66
Total Calories    105
   
   
3 oz. Baby Carrots, raw    30
1 Medium 12" Celery Stalk    9
2 Tbsp Hummus    50
Total Calories    89
   
   
1 Small Whole Wheat Pita (4" diameter, 1 oz.)    74
2 Tbsp Hummus    50
Total Calories    124
   
   
1/2 cup Cucumber, raw with peel    8
1/2 Large Red or Yellow Pepper    21
3 Tbsp Hummus    75
Total Calories    104
   
   
1 Medium 12" Celery Stalk    9
1 Tbsp. Creamy Natural Peanut Butter    90
Total Calories    99
   
   
1 Medium 12" Celery Stalk    9
2 Tbsp. Whipped Cream Cheese    70
Total Calories    79
   
   
1 Whole Wheat Mini Bagel    120
1 Tbsp. Whipped Cream Cheese    35
Total Calories    155
   
   
2 Jalapenos (stuffed and baked with the following)    8.4
2 Tbsp. Whipped Cream Cheese    70
1 Tbsp. Real Bacon Bits (0.2 oz)    25
Total Calories    103.4
   
   
10 Edamame Pods, boiled    30
2 oz. Smoked Salmon    66
1 Tbsp. Soy Sauce for dipping    11
Wasabi Powder    1
Total Calories    108
   
   
2 oz. Roast Beef Deli Meat    90
1 tsp. Horseradish, jar    2
1 Tbsp Light Mayo    35
4 Asparagus Spears, blanched (wrap with the beef and sauce)    13
Total Calories    140
   
   
8 Tortilla Chips    105
2 Tbsp. Tostitos Salsa Con Queso, jar    40
Total Calories    145
   
   
12 Tortilla Chips    140
2 Tbsp. Salsa (on Avg.)    15
Total Calories    155
   
   
20 Baked Kettle Chips, Lightly salted    120 Calories
   
   
20 Baked Kettle Chips, Aged White Cheddar    120 Calories
   
   
20 Baked Kettle Chips, Hickory Honey Barbecue    120 Calories


1 wedge Laughing Cow Light Swiss Cheese    35
16 Reduced-fat Wheat Thins   130
Total Calories   165


1 Mini Babybel Light    50
1 Medium Organic Apple    95
Total Calories    145


1 Mini Babybel Light    50
8 Reduced-fat Wheat Thins    65
Total Calories    115

25 Meals at Chipotle Under 600 Calories

I'm re-publishing this post.  I don't know what happened that it got deleted.  Here goes another shot.  I love Chipotle, but if I were to order whatever I want in my burrito it would be 800 to 1,000 calories.  Luckily I have taken the time to research 25 meal options that fall under 600 calories.  Enjoy!




Burrito Tortilla (no rice or beans)    290
Barbacoa 4 oz.    170
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    575
   
   
   
Burrito Tortilla (no rice or beans)    290
Chicken 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    595
   
   
   
Burrito Tortilla (no rice or beans)    290
Carnitas 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    595
   
   
   
Burrito Tortilla (no rice or beans)    290
Steak 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    595
   
   
   
Burrito Tortilla (vegetarian, no rice)    290
Black Beans 4 oz.    120
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    550
   
   
   
Burrito Tortilla (vegetarian, no rice)    290
Pinto Beans 4 oz.    120
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    550
   
   
   
Burrito Tortilla (vegetarian, no beans)    290
Cilantro-Lime Rice 3 oz.    130
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    560
   
   
   
Barbacoa Bowl (no beans)    170
Cilantro-Lime Rice 3 oz.    130
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    535
   
   

Barbacoa Bowl (no rice)    170
Black Beans or Pinto Beans    120
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    530
   
   
   
Chicken Bowl (no beans)    190
Cilantro-Lime Rice 3 oz.    130
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    555
   
   
   
Chicken bowl (no rice)    190
Black Beans or Pinto Beans    120
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    550
   
   
   
Carnitas Bowl (no beans)    190
Cilantro-Lime Rice 3 oz.    130
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    555
   
   
   
Carnitas Bowl (no rice)    190
Black Beans or Pinto Beans    120
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    550
   
   
   
Steak Bowl (no beans)    190
Cilantro-Lime Rice 3 oz.    130
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    555
   
   
   
Steak Bowl (no rice)    190
Black Beans or Pinto Beans    120
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    550
   
   
   
Vegetarian Bowl   
Black Beans or Pinto Beans    120
Cilantro-Lime Rice 3 oz.    130
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    510
   
   
   
Vegetarian Bowl (no cheese or sour cream)   
Black Beans or Pinto Beans    120
Cilantro-Lime Rice 3 oz.    130
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Corn Salsa 3.5 oz.    80
Gaucamole 3.5 oz.    150
Total Calories    520
   
   
   
Vegetarian Bowl (no rice)   
Black Beans or Pinto Beans    120
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Corn Salsa 3.5 oz.    80
Cheese 1 oz.    100
Sour Cream    120
Water or Iced Tea    0
Total Calories    460
   
   
   
Vegetarian Bowl (no beans)   
Cilantro-Lime Rice 3 oz.    130
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Gaucamole 3.5 oz.    150
Cheese 1 oz.    100
Water or Iced Tea    0
Total Calories    420
   
   
   
3 Crispy Tacos    180
Barbacoa 4 oz.    170
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Romaine Lettuce 1 oz.    5
Water or Iced Tea    0
Total Calories    470
   
   
   
3 Crispy Tacos    180
Chicken 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Romaine Lettuce 1 oz.    5
Water or Iced Tea    0
Total Calories    490
   
   
   
3 Crispy Tacos    180
Carnitas 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Romaine Lettuce 1 oz.    5
Water or Iced Tea    0
Total Calories    490
   
   
   
3 Crispy Tacos    180
Steak 4 oz.    190
Green Tomatillo Salsa 2 oz.    15
Cheese 1 oz.    100
Romaine Lettuce 1 oz.    5
Water or Iced Tea    0
Total Calories    490
   
   
   
3 Crispy Tacos (vegetarian, no rice)    180
Black Beans or Pinto Beans    120
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Gaucamole 3.5 oz.    150
Water or Iced Tea    0
Total Calories    490
   
   
   
   
3 Crispy Tacos (vegetarian, no beans)    180
Cilantro-Lime Rice 3 oz.    130
Fajita Vegetables 2.5 oz.    20
Tomato Salsa 3.5 oz.    20
Gaucamole 3.5 oz.    150
Water or Iced Tea    0
Total Calories    500

Breakfast Options Under 350 Calories

One of the best ways to control your calorie intake and have a nutritious breakfast is to eat it at home.  As a trainer I am often saving every last minute of sleep so that I can get up at 5:30 a.m., throw some clothes on, brush my teeth/hair, and leave for my first appointment.  I would estimate that 4 out of 7 days/week I just grab a protein shake.  That's right, I skip the coffee even though I get up at the crack of dawn.  No, I'm not a morning person.  Yes, it is painful.  Any day that I have more time for breakfast these are a few of the options that I enjoy:

Flavored Oatmeal Packet    160
Hot Chai Tea    0
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 250 calories
   
   
1 Waffle    100
1 Tbsp Maple Syrup    60
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 250 calories
   
   
1/4 Cup Grape Nuts Cereal    100
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 190 calories

  
1/4 Cup Grape Nuts Cereal    100
8 oz. Skim Milk    91
25 Organic Blueberries, Fresh    20
Total = 211 calories
   
   
1/2 Cup Fiber One Original Cereal    60
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 151 calories
   
   
1 Cup Fiber One Honey Clusters    160
8 oz. Skim Milk    91
Total = 251 calories
   
   
1/2 Cup Fiber One Caramel Delight    90
4 oz. Skim Milk    45
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 225 calories
   
   
1/2 Cup Fiber One Raisin Bran Clusters    85
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 226 calories
   
   
1/2 Cup Kashi GoLean Crunch Original Cereal    95
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 236 calories
   
   
1/2 Cup Kashi GoLean Crunch, Honey Almond Flax    100
8 oz. Skim Milk    91
8 oz. Light Orange Juice    50
Total = 241 calories
   
   
Egg White French Toast   
3 Tbsp. Egg Whites    25
2 slices 45 Calorie Bread, 100% Multi-grain    90
1 Tbsp. Honey or 1 Tbsp. Maple Syrup    60
1 tsp. Powdered Sugar and Cinnamon    10
4.5 oz Frappuccino Iced Mocha    85
Total = 270 calories
   

Cheesy Egg  
1 Egg, Scrambled     90
1 Slice American Cheese    80
Coffee    0
3 Tbsp. Non Dairy Flavored Creamer, Liquid    120
4 oz. Orange Juice    55
Total = 345 calories


Florentine Egg White Omelet  
6 Tbsp. Egg Whites    50
1 Slice Thin Swiss Cheese    60
Spinach    7
8 oz Chocolate Soy Milk Light or 4.5 oz Chocolate Skim Milk    90
Total = 207 calories
   

Mexican Egg White Omelet   
4 Tbsp. Egg Whites    33
1 oz. Colby Jack Shredded Cheese    100
1 Tbsp. Salsa Verde (Herdez brand)    5
8 oz. Orange Juice    50
Total = 188 calories

Premier Nutrition Protein Shake (Cosco brand) 
Total = 160 calories

10 Diet-Friendly Pasta Dishes from Prevention Magazine

This is a great resource for meal options and recipe options totaling 400 calories or less.  There is also a 400 Calorie Fix I-phone application.