Lately it seems as if the grocery stores have a whole aisle dedicated to protein bars and energy bars. This new phase in healthy eating isn’t always what it seems however. Anytime you change your diet, it is extremely important that you understand exactly what it is that you are putting in your body.Not all protein bars and energy bars are created equally. Judging by the front labels, one might think that they are all healthy and high quality nutrition bars that make a great snack. Unfortunately this would be a great overgeneralization. As with any food, it is important that you examine the nutrition label to really understand what it is that you are getting.

It may come as a surprise that many energy bars and protein bars alike are designed as “meal replacement” bars. Meal replacement can be translated into “more calories”. If you choose a protein bar that is designed to be a meal replacement bar, it is important that you either replace a meal with it or analyze the calorie content so you can fit it into your daily diet without jeopardizing your weight loss efforts.

Even bars that are not touted as “meal replacements” have calorie counts that could rival a full sized meal. Be certain that the protein bar or energy bar you choose does not break the calorie bank for the day. A 300 calorie protein bar is hardly worth its weight when you consider you could have a turkey sandwich and apple for the same or even less calories.

Particularly with energy bars but also in some protein bars, there is an extremely high sugar content. While sugar does give you energy, it is not the best addition to a healthy diet. Look for bars that have limited sugar while still maintaining good taste. Because we know not all carbohydrates are bad, pay attention to what percentage of carbohydrates are coming from fiber and how many from sugar. Bonus points if you can find a high fiber energy bar that limits the sugar and still tastes great.

Being conscious of the foods you are buying is vital when trying to live a healthy lifestyle. Not all packaging really represents the true content of what you are getting. You must look past the shiny wrapper and healthy image to see if what you are getting will truly help your fitness goals. The right protein bars and energy bars can be great additions to your eating plan when used correctly.

For more info on our protein bars / energy bars see the following links: 

P90X Peak Performance Bars (Berry)

P90X Peak Performance Bars (Cafe Mocha)

Sometimes the best foods are the easiest to prepare. In the heat of summer no one wants to turn on the stove if they don’t have to or eat a meal that will weigh heavy on their stomach. Everything is a bit more laid back in the summer. No need to break out the measuring spoons with this chicken salad recipe; eyeballing the measurements and adjusting them to fit your taste makes the recipe your own.

The beauty of chicken salad is you can use the leftover grilled chicken breasts from last night’s dinner, or buy a can of all white chicken breast meat when you don’t have the time to spark the grill. Whichever chicken you use, just be sure it is either shredded or cut into bite sized chunks.

• Chicken (Breast meat, shredded or cubed)
• Grapes (Green or red seedless, sliced in halves)
• Apple (Cubed. Any variety will do, add your favorite)
• Walnuts (Chopped. You can substitute pecans or any other nut of your choice)
• Light mayonnaise (Use sparingly, to taste)

Add all ingredients in bowl and combine. Simple enough!

This chicken salad is great alone or served on a whole grain pita. You can also serve on a bed of mixed greens or a slice of good whole grain bread.

Chicken salad is a great source of protein. Adding the fruit and nuts not only increases the nutritional value but also makes this an interesting and fun take on the traditional chicken salad. Served with iced tea and lemon, this is a great lunch time treat for one or to share with guests.

What is good in our mouths isn’t necessarily good for our health. However, just because it has the same name as that squishy stuff on your thighs, doesn’t mean all fats are bad. Learning the difference between good fats and bad fats can simplify how much and what kinds of fat you need to avoid in order to lose weight, feel better, and even have a healthier heart.We know that not all fats are good for us and plenty of us remember the “fat free” frenzy that took place in the 90s. Luckily that craze ended and science has gone on to educate us about the fact that there are good fats, which we all need, and bad fats, that cause heart disease and do nothing positive for us.

The human body needs fats to survive. Fat is an excellent source of energy and does things like protect our organs and keep our skin soft. Good fats go even further by helping to lower cholesterol and prevent the risk of heart disease. There are two types of good fats: polyunsaturated and monounsaturated.

Polyunsaturated fats, like Omega 3’s, are found in vegetable oils and seafood. It lowers all types of cholesterol. Fish is a great source of polyunsaturated fats and also a high protein, low calorie, all-around great diet food.

Monounsaturated fats not only decrease cholesterol but are thought to actually decrease the risk of certain types of cancers. These fats are found in things like olives, avocados, nuts and seeds. Monounsaturated fats are also typically rich in Vitamin E.

While these good fats are far better for you then saturated fats, they contain the same amount of calories, 9 per gram. Compare this with 4 calories per gram of carbohydrates or protein. This simply means that your fat intake still needs to be moderated regardless of what types of fat you are eating. Just because it’s a good fat, doesn’t mean you should switch to a diet of avocados and olives!

Educating yourself about the things you put inside your body makes you a more health conscious person. When you are aware of the effects of certain foods on your body you are more likely to make healthy choices that encourage a longer life and even weight loss. Remember this: 1) not all fats are bad, and 2) good fats have a positive impact on your heart and overall health.

When watching your caloric intake in an effort to lose weight, everything you put in your mouth adds to your daily total. If you enjoy a beer after work or a cocktail on the weekends, those calories count too. So, needless to say it is important to know how many calories are there in beer and alcohol. As with any foods, there are some alcoholic drinks that have far less calories than others, making them a better choice for the calorie-conscious dieter. Similarly, in order to stay on track with your weight loss goals, you need to make adjustments to what and how you would normally drink. Choosing a refreshment that takes the edge off while maintaining a sensible calorie level for the day doesn’t have to be a challenge. Knowing ahead of time how many calories are there in beer and alcohol gives you the upper hand in making an educated decision.

So, How Many Calories Are There in Beer and Alcohol?

Beer (12 oz.)                       140-200 calories
Light Beer (12 oz.)               100 calories
Chardonnay (4 oz.)              90 calories
White Zinfandel (4 oz.)         80 calories
Merlot (4 oz.)                       95 calories
Cabernet Sauvignon (4 oz.)  90 calories
Margarita                             550 calories
Pina Colada                         425-600 calories
Mojito                                 160 calories
Bloody Mary                         90 calories
Rum and Coke                     240 calories

Just like grilled chicken breasts are the dieters alternative to fried chicken thighs, there are a multitude of lower calorie drinks for those of us wanting to keep our bodies functioning on high. When you ask the question “how many calories are there in beer and alcohol?” you most likely do not expect such varying results.

Mixed drinks in particular vary the most. For instance, an average vodka-diet tonic or gin and diet tonic has about 100 calories while a white Russian contains 320 calories. The trick in choosing the right drink for your diet is mixing the alcohol with lower calorie ingredients. Rather than cranberry juice with your vodka, try a diet cranberry juice. Diet tonic will save you 100 calories over regular tonic. These small adjustments in your regular drinks will have you allowing yourself a treat without sacrificing your long term health goals.

By asking “how many calories are there in beer and alcohol?”, and knowing the answer in advance, you can go into your TGIF get-together armed with a plan to enjoy yourself and stick with your weight loss goals.

There seem to be two types of people in the world: those who love breakfast and those who never partake of the morning meal. Breakfast eaters can’t fathom starting their day without anything in their stomach and people who don’t eat breakfast can’t imagine eating first thing in the morning. Those who do eat breakfast, however, are not only going to be more alert throughout the morning but will also have a head start on any weight loss goals.

The human body has evolved into one that is accustomed to going through periods of feast and famine. Our ancestors would sometimes have to go days without food and their bodies had to be able to respond accordingly. When we enter starvation mode, or go without food for long periods, our bodies do their best to hold onto extra weight in the fight for survival.

On a smaller scale we starve our bodies through the night. In order to keep our bodies consistently burning calories rather than holding onto weight, we must break that fast with a healthy meal in the morning.

Morning can be hectic and perhaps you feel as if you don’t have the time for breakfast. Luckily, breakfast does not have to involve a stove top and lots of time. There are many quick healthy breakfast alternatives and several that are portable too.

Fruit makes an excellent quick breakfast. When you are not accustomed to eating breakfast, something is better than nothing and an apple and handful of almonds will give your body some of the fuel it has been missing.

Another good breakfast alternative is eggs. We don’t all have time to cook in the morning but if you boil several eggs ahead of time and keep them in your frig, you have an already prepared portable high-protein breakfast ready to go.

Cooking a big pot of oatmeal to keep in the refrigerator is another great timesaver. You can take a serving out in the morning, pop it in the microwave and have a healthy hot high-fiber bowl ready in minutes. Top the oatmeal with fruit and cinnamon to liven it up a bit.

If you avoid breakfast because you don’t enjoy typical breakfast foods, don’t feel like you have to eat what everyone else does for breakfast. A cold turkey wrap, grilled cheese on whole grain bread, or fruit salad can all be substituted for finicky taste buds.

For some, breakfast is an automatic habit. For others, it takes work to eat something first thing in the morning. In the interest of your health and weight loss goals, however, it is worth the work. Adding this additional small meal to your day will keep your metabolism running more consistently and potentially help you drop those unwanted pounds.

It can be difficult to go out to a restaurant when you are on a diet or in the process of changing your body. You know what you should eat, but it is easy to make exceptions when out for dinner with friends or celebrating an anniversary or birthday with a loved one. Eating out on a diet doesn’t have to be a recipe for disaster.

The key to making it through your dining out experience is preparation. If you know what to expect and have a plan of attack, you are less likely to fall off the health-wagon when eating out on a diet. It’s when you postpone thinking about it until you have the menu in your hands that you are tempted to stray from your healthy ways.

First, know where you are going. Hopefully you have a say in the restaurant and can steer the choice towards something with healthy menu items. Many restaurants have online menus these days. Take a look at the menu and decide what you are going to eat before you go. When you get to the restaurant you will be hungry; waiting to select your meal will only increase the temptation to choose something high in calories and fat.

Second, don’t be afraid to be picky. Some people are reluctant to order things “on the side”, or make changes that aren’t on the menu when they are eating out on a diet. Customizing your meal will not only ensure that you are eating something that is better for you, but also make it more pleasurable. Just because you are eating healthy meals, doesn’t mean they can’t taste great. Typically servers are more than happy to do what they can for their patrons.

Third, have a good time. If you decide you deserve to split a dessert- go ahead and enjoy it! Small treats make healthy living possible. It’s when you completely deny yourself that you think of “cheating”. If you allow yourself occasional small treats (without guilt) you are more likely to stick with your eating plan.

When you are truly dedicated to changing your eating habits and unhealthy ways, making choices that line up with this new found dedication are easy. Be prepared and be confident that you can make eating out on a diet a good experience.

If you’re ready to lose weight and get in shape, but you’re not sure where to begin, the P90X fitness program may be the plan you need to help you get started. With P90X you’ll learn the techniques necessary to get in shape and stay in shape. This is not a get fit quick plan, nor is it an easy answer for weight loss. P90X shows you how to exercise efficiently and effectively to optimize the physical benefits that you’ll experience from the time you’ve invested. P90X also teaches you how to eat properly in order to fuel your workouts and burn fat quickly. When you complete the P90X 90-day fitness programyou’ll be equipped with the knowledge necessary to maintain a fit lifestyle for the rest of your life.

P90X training focuses on the concept of muscle confusion. Simply put, the program trains your muscles using a variety of different techniques for each muscle group. P90X includes 12 different workouts that will target your strength, flexibility, endurance and cardiovascular fitness. By following the prescribed workouts, you’ll learn the fundamentals of all areas of physical fitness. Unlike many of the fitness plans sold on television or the internet, P90X sets you up for long term success in maintaining your fit lifestyle. 

In addition to teaching the fundamentals of training, P90X also shows you how to make healthy food choices that will help you lose weight and increase your energy levels. You will learn everything about healthy eating habits, from the types of foods you should be eating to how often you should eat them. In the beginning, you can follow the structured diet plan provided with the P90X program. As you gain knowledge and confidence, and as proper nutrition becomes part of your life, you can create your own menus and meal plans. The best part of the P90X nutrition plan is that it works! By the end of the P90X program, you will have shed enough fat to expose your hard earned muscles, giving you a lean and muscular appearance.

If the P90X program is followed as recommended, you’re guaranteed to see an impressive increase in your overall fitness abilities by the end of the 90 days. Tony Horton, the inventor of P90X training, is an inspiration to anyone who is seeking to improve their quality of life through fitness and nutrition. He is knowledgeable and he knows how to motivate even the most reluctant participants. As you perform each workout in the P90X program you’ll feel like you’re working out with your own personal trainer. Even when you’re tired from a long day of work, you’ll find that Tony’s unique approach to training will always keep you looking forward to your next workout.   

We all find ourselves asking the question, “Why can’t I lose weight?” at different points in our life. Logically most of us realize that no fad or gimmick will give us the results we need. We know this because we have tried them all or seen someone close try them. We’ve fallen victim to the empty promises and unrealistic standards of health and beauty.

Taking the step to turn what we already know into a successful weight loss and health plan is another story. It is a journey that requires hard work and determination. It requires a shift in your mind—a shift that causes you to stop seeing every weight loss attempt as a diet and more of a lifestyle change. It can be hard to make this shift when you’re discouraged and unhappy with your body. One step at a time, though, you can find your inner health and create confidence and vitality you have never seen before.

Losing weight is a simple mathematical equation. Your calories in must be less than your calories out. This means that throughout the day you must create a caloric deficit. How you create that deficit is key. Many fads and gimmicks focus on calories in or calories out but fail to combine them. The problem with this is that it is near impossible to maintain these drastic measures when quality fitness and nutrition are not used in conjunction with one another.

It is not healthy or realistic in the long term to drastically cut your calories. Some diet plans have people consuming calories at levels that don’t even meet the daily minimum for humans. Our bodies require a certain number of calories every day to function at a healthy level. When you go below this level you may lose weight but will be unable to keep it off due to your inability to maintain the extreme calorie cut.

So the answer to the question “Why can’t I lose weight?” is healthy eating habits paired with a regular exercise routine. Because many of us have not been taught what exactly this means or how to go about combining the two, we turn to tools created to teach us how to treat our bodies in a way that will result in optimal health, physical fitness, and ultimately weight loss.

When you make a decision to change how you treat your body it is important to have a coach, a motivator, and a plan. Not all fitness plans are created equally. In order to maintain success you should select one that pushes your body and provides tools to create a healthy nutrition plan as well. Also important and maybe even more so in the effort to stick with a plan, is that it is enjoyable.

Exercise programs that combine hard work and fun will keep you motivated and keep you coming back even when the motivation isn’t there. Programs like Hip Hop Abs and Turbo Jam get you pumped through modern music you’re used to hearing at dance clubs. Making your workouts fun is vital in continued success.

By fueling your body with high quality nutrition and keeping it youthful and fit through a fun and effective exercise plan, you are well on your way to a lifetime of health and fitness and the dreaded question of “Why can’t I lose weight?” will be a thing of the past.

No one wants to be overweight, out of shape, or unhealthy. However, plenty of us fit into all three of these categories. The frustrating truth is that life happens and we don’t always make our own health a priority. We are busy putting our careers, our children, our spouses and even our schoolwork ahead of our health. We get sucked into a self perpetuating cycle in which we don’t exercise, sleep or eat properly, which leads to exhaustion, which leads to lack of sleep, exercise and nutrition – you see the pattern. Whether you’re a busy executive or a stay-at-home mom, it is easy to get into this rut and before you know it, you no longer recognize the person in the mirror looking back at you. It sounds a little depressing, but don’t fret – there is hope!

If you can chisel out just a few minutes a day to devote to exercise, you’ll quickly begin to see increases in energy levels and decreases in stress levels. To start with, make a conscious decision to get short spurts of exercise wherever you can fit it in. For example, take the stairs instead of the elevator or park in the far parking spaces at stores or at work instead of parking a close as you can. Try to do some crunches before bed each night and do some squats when you wake in the morning. Start with just 10 repetitions and work your way up to 50 or 100. Just do something – something is always better than nothing at all. If you commit to this in the beginning, you’ll find that as time passes, you’ll feel motivated to do just a little bit more, and then a little more after that. Before you know it, you’ll be working out for 20 or 30 minutes a day. You’ll quickly find that you have much more energy to accomplish your daily tasks. You’ll also find that you’ll sleep better at night if you’ve exercised at some point during the day. And, as a benefit of improved sleep…you guessed it, you’ll experience increased energy!

To accompany your commitment to daily exercise, try to make healthier food choices. You don’t have to plunge head first into an extreme diet plan. Simply make small changes to your existing diet. Try to think about what you’re eating before you eat it. It’s very easy for busy people to eat blindly, grabbing whatever is convenient just to ease the pains of hunger. To avoid grabbing candy and chips, buy prepackaged healthy snacks. Protein bars are great for this. So is low-fat yogurt, vegetable platters, fruit salads or cottage cheese. Improving your food choices even just a little bit will make a big difference in your overall energy levels.

It doesn’t take a lot of time or discipline to lose weight, get in shape and improve your overall health. If you can convince yourself that your health is important enough to devote just a few minutes a day to, you’ll look and feel younger and more energetic in no time at all. 

Starting any new nutrition plan can be difficult. Depending on what you are used to eating, it can take a period of adjustment. The good thing about the P90X nutrition plan is it doesn’t ask you to do anything bad for your health. There are no severe restrictions on calories and the only lack of variety stems from your lack of imagination! By urging a healthy plan high in protein and limited carbohydrates, the P90X nutritional plan will burn fat and kick your metabolism into overdrive. If you are not accustomed to a diet plan like this, however, you may need some help in coming up with healthy meal and snack ideas. Planning ahead is key. By making sure your refrigerator is stocked with fresh vegetables, fruits, and lean proteins you make it much easier to make healthy choices that line up with your ultimate goal. When grocery shopping, be sure to stick to the outside aisles as much as possible. This is where you will find the good whole foods that are so important in the P90X nutrition plan. 

Starting new can leave you with little idea of what to munch on. When hunger hits, you want to be sure you have some ideas ready to go so your spur of the moment decision will be a good one. Always remember fruit and fresh vegetables are a good choice and add the following to your list of potential snacks:

+ Deviled eggs (only use half a yolk per egg to reduce the fat)         

+ Low fat spinach dip with veggies

+ Apple slices with cheese

+ Low fat yogurt with berries sugar free jello made with fruit

+ Beef or turkey jerky         

+ Low-fat string cheese

+ Lettuce wraps (iceberg lettuce wrapped with low fat cold cuts)

+ Almonds

+ Turkey Pepperoni

Meal times can be hectic. Depending on your daily schedule you may not have time to cook a full meal every night. Most modern day adults need quick healthy meals in order to avoid the lure of fast food. 

Omelets are an excellent source of lean protein and a quick one pan meal. To decrease the fat use all egg whites or simply halve the amount of yolks you use. You can easily trick yourself by adding only one yolk to a 3 egg white omelet. Throw in mushrooms, peppers, lean sausage or chicken breast pieces, or whatever healthy ingredients you have on hand. Top with low fat cheese or salsa, and dinner is served. Another option is keeping grilled chicken breast strips on hand. You can buy these already cooked in your grocery store, or grill a few breasts, slice lengthwise and store for future use. Chicken breast strips go great in stir fry, low-carb wraps, or mixed in with your veggie of choice. To add some variety liven the chicken up with lemon pepper, Cajun spices, Asian seasonings, or salsa. The same holds true for grilled lean cuts of beef or pork tenderloin.

The best way to prevent straying from the P90X nutrition plan is to have what you need on hand. When your kitchen is stocked, your excuses go out the window. By being prepared and keeping good meal and snack ideas close, you are more likely to maintain your motivation and see the results you want with P90X and the P90X nutrition plan.