Coach Greg’s Top 3 recommendations to keep your Family Healthy

You see it in the news almost daily, how obesity is on the rise in adults and children.

I always wonder how this can be with the mass production of exercise videos, DVDs, gadgets etc in the market?

There are a number of contributing factors. Work schedules- less time for a home cooked meal. Economy and cheap fast food- times are hard for many people and restaurants.

Many people are figuring out how to feed large families on small budgets and the fast food companies are making it easier. The Media marketing monster- during any TV show you will see multiple commercials that encourage cheap fast food or take this pill to lose weight, we are bombarded with bad messages.

Lack of education – Again the media with the “fat free” and other campaigns lead you to believe some foods are healthy that just are not.

So how can we go back to something basic to keep our families healthy?

Here are some tips that will help create a healthy atmosphere and develop healthy habits in your household.

1 – Physical activity every day – This can be formalized with team sports or just being outside on the bike or playing hide and seek together. The idea is that everyone is active and having FUN.

I know kids go to school and have recess and play with their friends, but this does not always mean physical activity. And if you have been at work all day, then you need to get some fun exercise time in too and what better way than with your family.

If you are all playing or exercising together this helps encourage a healthy atmosphere at home.

2 – Diet Management – The word “diet” to us adults could mean extreme cutting of calories and or fasting. This is not advisable for children.

This could have an impact on growth and create a misperception of what “normal” eating should be.

When packing lunches, consider low sodium deli meat, string cheese, and fruit that your child enjoys rather than the quick lunchable that can pack over 1100gms of sodium and 20gms of fat. It doesn’t take long to make your kids lunch healthy.

Instead focus on a balanced diet which includes fruit and or veggies at each meal, whole grains, and lean meats. Try to eliminate unnecessary fats and high sugar snacks and meal items.

3 – Include your kids – include your kids whenever possible in meal planning. Ask them to contribute a healthy food item to include in lunches, dinners etc.

This may require some additional education by you the parent to ensure you are supporting a positive eating program and creating good eating habits. Again this can have a very healthy effect on the whole family.

As always, consult with your Dr. to ensure your kids are getting the right amount of exercise and following a balanced diet.

Please feel free to contact me with any questions regarding, weight loss, fitness, or general wellness for your entire family. I am here to help you create a happy and healthy lifes

Which one do you choose, diet or exercise?

I hear this topic discussed alot.

Which do you think is more important for weight loss, diet or exercise?

write a comment and we will discuss together.

How to Avoid the mass calorie consumption at the Fair

Have you been to the fair yet?

Wow!! Is no food sacred anymore?

How do you make Fat even Fatter? Eat at the fair of course.
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I’m writing this newsletter to help you avoid falling victim to the massive calorie avalanche at the fair.

The fair food is similar to a train wreck. It’s a horrible thing, but you can’t help staring or being involved.

Last time Tiff, TC and I went to the fair, haven’t been yet this year, we were floored at the food choices. As we stood waiting for our grilled corn, we looked around at the other eating choices in the area – Gadzooks!! What I saw was shocking.

Here is the list of memorable items and their statistics (stats courtesy of Calorieking.com)

New comer this year: Chocolate covered Bacon –Not yet listed. However let’s break it down.

Bacon-fat salty meat – covered in chocolate- high sugar content. Holly smokes, hook me up to the cardiac machine.

*Fried Twinkies – 420 cal / 34g FAT / 45gcarb
*Fried snickers – 444 cal / 29g FAT / 42g Carb
*Fried zucchini (but it’s a vegetable-not after frying) – 620 cal / 40g FAT / 1100 sodium
*Fried onion rings (3 rings probably not the massive ones) – 309 cal / 13g FAT / 40g carb
*Fried Cupcakes – not yet rated on the Fat-o-meter, but can you imagine?
*Fried Pop tarts- not yet rated on the Fat-o-meter

Who thinks of this stuff? Keep in mind they aren’t just fried; they are battered first then fried, a double calorie whammy.

I ask how they can keep making these nasty foods and then I look around at the people eating them (check the statistic in the P.S.).

Even my son commented on how nasty the food was and how it made people fat. Let’s add the rest of the equation, it not only makes you FAT but also adds to your risk of heart disease, stroke, cancer, etc. Talk about an accelerator.

I get that the fair may be a one day event. But some of these people eat this way all the time. And some people are changing their eating habits and dont need to be around the temptation of the calorie bomb.

Here is the important part - - How can you avoid overeating and getting caught up in damaging all the hard work you have been putting in to get yourself healthy and in shape?

1) Eat before you go to the fair. Choose something healthy that is reasonably high fiber/high protein. This will help you feel full longer so you can enjoy all of the other attractions the fair has to offer without wanting to eat when you walk in the door.

2) Drink plenty of water – water helps you feel full and will help keep the fried food craving away.

3) Choose something healthier to eat – turkey leg, grilled corn, BBQ without all the starchy side dishes. (fried Veggies don’t count – they are still fried. Check stat below)

4) Choose one treat and share it – sharing is a great way to avoid overeating. Have a couple bites and pass it on.

And then be sure you are enrolled in our next boot camp or personal training to keep your positive fitness momentum.

Your fellow boot campers are there for support too.

Write me back or post a comment and let me know what methods you used to avoid the food pitfalls of the fair. Have a healthy day

Coach Greg
www.lefeverwellness.com
http://lefeverwellness.getprograde.com

P.S.
A recent report on the fatness of America was just issued and we are up 1% from 25 to 26% OBESE. That’s not overweight, its OBESE.

P.S.S – did you order your super special price Fit Body Bundle to help you stay fit? Get it here now, the special price ends on Monday http://game-plan-launch.blogspot.com/