“The Dreaded Fast Food Menu; Aka Caloric Killer’s”

20 11 2008

If you’re like two thirds of working Americans, you pick up lunch from a fast food joint or restaurant at least once a week. Sure, it’s not as healthy as packing your own lunch, but eating out every once in a while can’t hurt, right?

Not so fast: You’re Dead Wrong!

Not only could the window worker pile an entire day’s worth of calories through your car window with one serving, but soon after you will be sucking your energy and productivity right back out that window: Carb overloads lead to energy spikes and crashes, and studies have shown that the bigger your waistline, the lower your cognitive functioning and the more sick days you take.

Kind of ironic, considering “convenience” is the most common reason people give for buying lunch during the workday. In this economy, it’s hardly convenient to snore through the 2 o’clock meeting, or miss a few crucial days when the boss is looking for you.

A healthy lunch can help you maximize your afternoon performance, but if you’re in a hurry to grab and go, you might not take the time to sort through the menu hits and misses. Let the Eat This, Not That! folks be your efficiency experts: DON’T order the following items. Opt instead for less outrageous alternatives (also below), and reap the benefits at bonus time.
Large Prime Rib Cheesesteak Sub
1,770 calories
116 g fat (25 g saturated, 2.5 g trans)
2,895 mg sodium
Fat Equivalent: Like eating 5 Dunkin Donuts cheese danishes!
It’s hard enough to make the argument for one cheese Danish, but five? And we’re just talking fat, here — with more than 1,000 calories of the stuff in just one sandwich. You’re also be filling up with more than a day’s worth of sodium and saturated fat. While this is one of the worst items you could choose, the rest of the Quizno’s menu has hazards, as well.

But if your coworkers insist on eating there, order this:
Regular Turkey Ranch and Swiss Sub with reduced fat Ranch
590 calories
18 g fat (2.5 g saturated)
2,235 mg sodium
Crispy Honey Chipotle Crispers

1,890 calories
99 g fat (19 g saturated)
3,470 mg sodium
Calorie Equivalent: Like eating an entire medium Pizza Hut 12″ pepperoni pizza!
If you have the time for a sit-down meal, you have the time to think this through. Chicken Crispers are fun, but account for almost a whole day’s worth of calories and almost two days’ worth of sodium.

Your smarter choice is to eat this instead:
Classic Chicken Fajitas
330 calories
11 g fat (2 saturated)
2,080 mg sodium
And another hint for a healthy sit-down lunch: forgo the appetizers. Chili’s Texas Cheese Fries with Jalapeno Ranch Dressing made the top of our list when we rounded up the worst appetizers money can buy.
Roast Turkey Ranch and Bacon Sandwich

818 calories
38 g fat (11 g saturated, 0.5 g trans)
2,146 mg sodium
Calorie Equivalent: Like eating 23 Thin Mints (one whole sleeve)!

Just because you could prepare it at home doesn’t mean it’s good for you when you order it away from home — the Roast Turkey Ranch and Bacon Sandwich packs nearly half of your daily allowance of calories and almost an entire day’s dose of sodium. Doesn’t leave much room for anything else, does it?

Eat this instead:
Sourdough Roast Beef Melt
355 calories
14 g fat (5 g saturated, 1 trans)
1,047 mg of sodium
Wild Buffalo Chicken Strip Basket (4 piece)

1,340 calories
96 g fat (18 g saturated)
4,820 mg sodium
Sodium Equivalent: Like eating 14 large orders of McDonald’s French fries!
Talk about a value meal: one Chicken Strip Basket gives you two days’ payload of sodium! If thinking about it doesn’t elevate your blood pressure, eating it might.


Eat this instead:
Crispy Chicken Sandwich

530 calories
29 g fat (4.5 g saturated, 3 g trans)
1,020 mg sodium
Italian Combo on Ciabatta sandwich

1,070 calories
50 g fat (19 g saturated, 0.5 g trans)
3,010 mg of sodium
Fat Equivalent: Like eating 6 slices of Papa John’s cheese pizza!
You were on the right track in choosing Panera, but don’t be sidelined by the allure of the Italian Combo. Ciabatta bread may sound sophisticated, but you won’t look so refined when you’re lugging that spare Pirelli around your midsection.


Eat this instead:
Smoked Turkey Breast on Sourdough sandwich
470 calories
17 g fat (2.5 g saturated)
1,680 mg sodium
13” Tortilla with steak, black beans, rice, cheese, sour cream and lettuce

1,005 calories
40 g fat (17 g saturated)
1,948 mg sodium
Calorie Equivalent: Like eating 40 Hershey’s Kisses!

The good news about this tortilla is that it contains 57 grams of protein, but that’s hardly worth the outrageous calorie and carbohydrate load — with 100 grams of carbs, you’ve already covered a third of your recommended daily intake, plus you’re taking in nearly a day’s worth of sodium and saturated fat. Downsize to drop pounds.

Eat this instead:
Three hard tacos with steak, pinto beans, sour cream and lettuce
633 calories
25 g fat (11 g saturated)
854 mg sodium
(Another hint: When it comes to Chipotle chips, just say “no.” They add an outrageous 570 calories and 73 extra grams of carbs.)
2/3-lb Monster Thickburger

1,420 calories
108 g fat (43 g saturated)
2,770 mg sodium
Saturated Fat Equivalent: Like eating 43 strips of Oscar Mayer bacon!
It’s called Monster for a reason. It’s a monster load of saturated fat (more than two days’ worth). The good news is that it has a friendlier, healthier cousin in the 1/3-lb Low-Carb Thickburger, with 1,000 fewer calories and a third the amount of fat. Even better, the Low-Carb Thickburger is true to its name — it only has 5 grams of quick-burning carbohydrates, compared to 46 grams in the Monster.

Eat this instead:
1/3-lb Low-Carb Thickburger
420 calories
32 g fat (12 g saturated)
1,010 mg sodium
Triple Whopper Sandwich with cheese and mayo

1,230 calories
82 g fat (32 g saturated)
1,590 mg sodium
Fat Equivalent:
Like eating 10 slices of Papa John’s cheese pizza!


You should know by now not to order a triple anything. In this case you’re getting egregious calorie, fat, and sodium overloads. Choose a regular cheeseburger instead and slash 900 calories, 66 g of fat, and save yourself from the judgmental stares of your coworkers, who are three times as likely to be grossed out!

Eat this instead:
330 calories
16 g fat (7 g saturated, 0.5 g trans)
780 mg sodium


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Exercise and Disease Prevention

17 10 2008

Not long ago, physicians used to advise individuals with chronic diseases such as diabetes, high blood pressure, arthritis, asthma and heart disease to avoid exercise, thinking that excessive physical activity would cause more problems. However, today there is evidence that exercise does in fact prevent and even treat these commonly occurring illnesses.

Research indicates that exercise can help diminish the pain and joint damage caused by arthritis, decrease asthma attacks and the need for medication, and ease anxiety and depression. With a combination of diet and exercise diabetics can see a 45% improvement in their condition, when compared to just diet alone.

The American Heart Association has stated that the leading cause of heart disease is physical inactivity. Regular exercise helps to strengthen the heart, reduce blood pressure, improve a person’s cholesterol levels and give the coronary arteries greater flexibility, all contributing to preventing the development of heart disease.

Even your cancer risk may be reduced by regular exercise. Evidence links exercise to a reduced occurrence of breast tumors, colon cancers and other malignancies. One study from the University of Southern California found that “women who participate in four or more hours of physical activity per week during their reproductive years reduce their risk of breast cancer by 60 percent, compared to inactive women” Additionally exercise has also been found to ease the side effects of chemotherapy and improve adherence to cancer treatments.

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Voted #1 Personal Trainers in Orange County by FOX LA News

I do crunches everyday, where are my abs?

11 10 2008

Without question, the single most important factor in the appearance of your

They're under there somewhere..


mid-section is the amount of fat and fluid between your abdominal muscles and your skin. You have a 6-pack right now its the natural shape of your muscles. But for most of us the layer of fat over our abs is so thick that you cannot see them.Trying to burn fat with crunches or sit-ups is like trying to dig to China with a spoon its a complete waste of time. There is no such thing as spot reduction. Just because you work on your ab muscles doesnt mean that you will affect the speed at which you lose fat in that area. Fat loss is a lot like scooping water from a bath tub. If you take a cup of water out of the middle of the tub, it doesnt leave you with a one cup dent in the middle of the tub. It leaves you with a cup less water all over. If you lose a pound of fat, you lose it from your entire body, regardless of how many crunches you did.

Solution: Get on a program of functional total body exercise and supportive nutrition. This will help you burn as much fat as you can each day. If you get your body fat percentage low enough, you will see your beautiful abs even if you dont do a single crunch. A very nice looking midsection, for a man, start showing up at around 12 ody fat. For women, it starts at about 18-20 because men store all of their fat on their belly, and women put it on their hips and thighs.

One extra point excessive toxins from conventional plant and animal foods overload your liver and encourage extra fat to form around your midsection, whether you are a man or a woman. The more toxic and/or dehydrated you are, the thicker the layer of fluid becomes, making you appear more chubby. So, eating organic, grass fed, and free range foods will greatly affect the results of your program.

So here are some guidelines that have worked wonders for our clients!!Anything is possible!

1. Eat every 2-3 hours or 5-7 meals/snacks a day.

2. Yes, you will probably need to eat more often to lose fat for life!
3. Serving size: listen to your body. If you are hungry 30 min. later, you didnt eat enough. If you feel sleepy, you ate too much. If you feel great, you got it right!

For more information or to ask questions, please leave us a message via the ‘contact’ button above.

Make it a great day!!!


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Innovative Results
Voted #1 Personal Trainers in Orange County by FOX LA News

Is ‘Cardio’ the Best Way to Lose Fat?

6 10 2008

Reliance on endurance activities (cardio) to burn calories and fat is like using a shot glass to fill up a pool.

It is possibly the least efficient way to lose body fat! Cardio focuses only on increasing the amount of fat that you are burning during the time that you are active. So, if you do 60 minutes on the elliptical machine, you have increased your metabolism only for that 60 minute session. If you are doing cardio seven days a week (1hour/session), then you are spending only approximately 4% of your week burning extra fat.

Another problem with this approach is that once you pass the 45-60 minute mark in your cardio session, you have depleted your body’s glycogen stores, and your body will now begin to use protein to fuel your energy needs. Unfortunately, your body gets that protein from your muscle tissue, meaning that the extra time that you spend doing cardio is actually shrinking your fat burning furnace, muscle mass. Keep this up for long enough and you will actually slow down your metabolism and burn less fat. This makes the other 96% of your week, when your burn the vast majority of your calories, much less effective.
The solution: Do resistance training circuits. Resistance training basically refers to higher intensity activities. For example, you could walk for 5-6 hours without too many problems, but you could not squat for 5-6 minutes. It takes far more energy to do one squat than to take one step. Squats, lunges, bends, twists, pushes and pulls against resistance would all classify as resistance activities.
Circuit training is when you sequence several activities one after another. It generally consists of up to 8 exercises in a row. For example, doing a lunge and twist, followed immediately by a squat, push ups, pull ups, and jumping rope would be a good circuit. The advantages of a circuit are that you get all the benefits of resistance training, along with all of the benefits of cardiovascular activity. You get the best of both worlds!
Resistance training benefits
*6-15 hour metabolic boost after workouts.
*24-48 hours of increased calorie/fat-burning activity.
*24/7/365 your metabolism will be faster burn more fat!

**Ladies: 5 lbs. of muscle will fit in the space of 2.5 lbs. pounds of fat. So, if you gain muscle and lose fat, you will be significantly smaller and firmer.
Summary: We are not saying that cardio is bad for you far from it. Any exercise is better than none. We are saying that circuit training is a much more efficient way to burn fat. Cardio offers the smallest return on the time invested. Circuit training takes the relatively small amount of time that you have to exercise, and makes you burn more fat during the rest of your day and week.  Would you rather invest 7 hours a week, get seven hours of benefit or would you want to invest that same 7 hours and get 138 hours of fat burning benefit?

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Innovative Results
Voted #1 Personal Trainers in Orange County by FOX LA News