This recipe is about 300 calories:
1 100cal English muffin
2 slices of tomato
2 tablespoons mozzarella cheese
2 slices of turkey bacon
Divide ingredients onto muffin and warm in toaster oven for 5 minutes.
Satisfying and filling!!!
Showing posts with label calorie intake. Show all posts
Showing posts with label calorie intake. Show all posts
Thursday, June 3, 2010
Tuesday, May 11, 2010
Protein Portion Control
Lean protein such as chicken, turkey, and salmon are great for you. Try to get small portions throughout the day of protein instead of one hefty chicken breast at dinner. All you need is 2-4 oz. of chicken per food sitting. Excess of lean protein can lead to that dreaded belly flab we either are staving off or are working off. Yogurt is a great source of protein. Eat yogurt as part of your morning breakfast. I will sometimes have a yogurt between lunch and dinner or a little before bedtime if I'm needing something.
Portion control is essential in reducing calorie intake and getting the right amount of nutrients instead of too many. Depending on your body you need roughly 30 grams of protein each day. Visualize either your fist or a deck of cards and make your portions of meat that size for the entire day. Divide the chicken up into lunch and dinner or chicken and salmon. Once your plate is clean, you are done. Take the plate directly to the table, do not pass GO!
Portion control is essential in reducing calorie intake and getting the right amount of nutrients instead of too many. Depending on your body you need roughly 30 grams of protein each day. Visualize either your fist or a deck of cards and make your portions of meat that size for the entire day. Divide the chicken up into lunch and dinner or chicken and salmon. Once your plate is clean, you are done. Take the plate directly to the table, do not pass GO!
Wednesday, March 17, 2010
Maintain Your Weight
On the way home from Newport I pulled out a book to read. It's called Nutrition for Sports and Exercise. When I had my husband pick it up for me, I didn't realize it was a textbook. I know at some point in my education I have read this book. In the car I found myself totally loving reading it all over again. Yes, you did read that right. I am enjoying reading a textbook, but I'm not all that weird. There's some really great things in there and has given me some great ideas to post about...like this one!
Have you ever wondered how many calories are right for you? Sure, the nutrition label says based on a 2,000 calorie diet, but is that really what your body needs?
There is a formula that will help you to determine what is the right amount for you.
EER=135.3 - (30.8 x AGE in yrs) + PA[(10.0 x weight in kg) + (934 x Height in m)] + 25
______________________________________________________________________
PA = sedentary 1.0, active 1.31, very active 1.56
sedentary: not active
active: about one hour of moderate activity a day
very active: about 2 hours of vigorous exercise a day
______________________________________________________________________
Formula to convert lbs to kg: lbs x 2.2 = kg
Example: 120 x 2.2 = 54.5
Formula to convert feet to meters: feet x 0.3048 = m
Example: 5.5 feet x 0.3048 = 1.68m
______________________________________________________________________
Isn't this good exercise for your brain?
Here is an example for the whole equation for a 30 year old who weighs 120 lbs and is active:
135.3 - (30.8 x 30) + 1.31[(10.0 x 54.5) + (934 x 1.68)] + 25 = 2006 calories to maintain weight
______________________________________________________________________
This will help you in your healthy weight goals and give you a better idea about how much to eat in a day. After completing the formula you want to determine if you are trying to maintain your weight, lose weight (eat less calories), or gain weight (eat more calories). Exercising your brain is important, too. After that equation, my brain needs a rest!
Now, go do something fun today! Rollerblade with your kids, bike to the grocery store or the dollar store. Keep doing 3 sets of 15 push-ups a day and 3 sets of 10 crunches- or other ab exercise. Have you noticed a difference, yet?
Have you ever wondered how many calories are right for you? Sure, the nutrition label says based on a 2,000 calorie diet, but is that really what your body needs?
There is a formula that will help you to determine what is the right amount for you.
EER=135.3 - (30.8 x AGE in yrs) + PA[(10.0 x weight in kg) + (934 x Height in m)] + 25
______________________________________________________________________
PA = sedentary 1.0, active 1.31, very active 1.56
sedentary: not active
active: about one hour of moderate activity a day
very active: about 2 hours of vigorous exercise a day
______________________________________________________________________
Formula to convert lbs to kg: lbs x 2.2 = kg
Example: 120 x 2.2 = 54.5
Formula to convert feet to meters: feet x 0.3048 = m
Example: 5.5 feet x 0.3048 = 1.68m
______________________________________________________________________
Isn't this good exercise for your brain?
Here is an example for the whole equation for a 30 year old who weighs 120 lbs and is active:
135.3 - (30.8 x 30) + 1.31[(10.0 x 54.5) + (934 x 1.68)] + 25 = 2006 calories to maintain weight
______________________________________________________________________
This will help you in your healthy weight goals and give you a better idea about how much to eat in a day. After completing the formula you want to determine if you are trying to maintain your weight, lose weight (eat less calories), or gain weight (eat more calories). Exercising your brain is important, too. After that equation, my brain needs a rest!
Now, go do something fun today! Rollerblade with your kids, bike to the grocery store or the dollar store. Keep doing 3 sets of 15 push-ups a day and 3 sets of 10 crunches- or other ab exercise. Have you noticed a difference, yet?
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