Salads can make a great meal because they are easy to prepare. Plus eating lots of salads is a great way to increase your vegetable consumption and satisfy your hunger with fewer calories. However, choosing the wrong salad fixings or dressing can turn a healthy, low-calorie meal into a 1,000+ calorie disaster.
To avoid such disasters, follow these tips:
WHEN AT HOME:
1. Instead of pouring oil onto your salad, use an olive oil spray to very lightly coat the lettuce before adding vinegar and spices.
2. Make your own salad dressings because store-bought dressings (even low-calorie versions) usually contain lots of unhealthy ingredients.
3. Use mostly vegetables. Add the "treats" such as cheese, meat or nuts sparingly, just for taste.
4. Never use more than a Tablespoon of Dressing that is a creamy dressing and two if a homemade version of a vinaigrette.
1. Before heading out, check online for the restaurant's nutrition information. (If the restaurant's website doesn't list calories, check calorieking.com) You may be surprised to find out that some of the menu items that sound healthiest are not always low in calories. The averge salads at restaurants have calorie range from 580-1700 calories, and that is without the dressing.
2. If you don't have a chance to look up calories before heading to the restaurant, ask your server for the calorie information before you order. (Chain restaurants in California now have to provide the calorie information on the menu or in a brochure. If it's not a chain, they may have the information too, but you usually need to ask for it.)
3. Tostadas or other Mexican-type salads: Avoid the fried tostada shells and the Flour Tortillas. Also, try using salsa instead of dressing.
4. Be picky! Most restaurants will accommodate your special requests such as: no croutons, no cheese, no bacon bits, etc.
5. Avoid salads topped with tuna salad, chicken salad or egg salad. The mayo adds too many unnecessary calories. Instead Grilled Chicken, hardboiled eggs, and plain tuna makes for a better choice.
6. Always order your dressing on the side. Again using a tablespoon or two of the dressing on your salad will still be satisfying. Better yet, don't pour any of the dressing! Instead, dip your fork into the dressing container before each bite. You will be amazed that your taste buds will not notice the difference and you will use only a tiny fraction of the dressing. Just a few great tips to keep your salads healthy and filling!
The more you refer the more you get!
For every person you refer that signs up for personal training you get FREE MONEY!
3 Month / 2 Times per week = $100 Visa Gift Card per person
6 Month / 2 Times per week = $125 Visa Gift Card per person
12 Month / 2 Times per week = $150 Visa Gift Card per peron
Offer ends October 31st. Gift cards are not sent to the referring party until the client has started their training agreement. Training Agreements must be started within 30 days of sign up.
Many people always they say will try to be healthier, or try and get a workout in, or try to eat better, and the list of tries goes on and on.
The thing is we can all try, but to be your best we must DO! At what point do you say you want to be your best? At what point do you make your well being be a priority? At what point do you want to be healthy every day of your life? At what point do you decide that you want to have the opportunity to live as long as you can?
I say now, I say every day is when I want these things. I don't try, I do. Life is about doing and being the best you can be. If you try that is all you are ever doing is trying. You are truly only doing your very best when you do. Yes the try is the start, but the doing is the action of giving your all and being your best.
So why not be your best this year. Why not make 2014 you stop trying and start doing. When you live your best life, and be your best, then you are truly the best for others. You are the best wife, boyfriend, parent, childe, worker and more.
Make 2014 that you truly BE YOUR BEST!
Contact us today if you need that guidance to be your best. Our office offers personal life coaching, personal training, nutrition, chiropractic care, massage, stress response evaluations, and more. Make 2014 your year of being YOUR BEST!
The holiday season has started! So what does this mean? It means we all have a lot of extra things to get done, and more things to go do such as parties and holiday gatherings. These gatherings inadvertently mean a lot more food, alcohol, dessert, and more. It is also the time of year where we see family we haven’t in a long time, meet spouses of bosses and coworkers, and hopefully do it all with continuing to maintain our health, while feeling and looking amazing.
With all of this going on why would we let our health and wellness slack? Why would you put off appointments that benefit your health or stop working out or staying on track with proper nutrition?
Here are 5 tips to help keep you stay on track through the holiday season:
1. Schedule Your Workouts: Write it down, make an appointment with a personal trainer, and know exactly when you are going to be working out.
2. Batch Cook: We grab the first thing we see when we are hungry. Prep your meals for days in advance so that when you get super hungry from all of the running around and shopping you will grab something healthy.
3. Sleep and/or Nap: Make sure to rest, I know this one is hard even when it is not the holidays. Lack of sleep is tied with a higher percentage of body fat and decrease in recovery time which can result in a lowered immune system and potentially bring you a cold or other illness.
4. Bring Something Healthy to that Dinner Party: Make a healthy dish that may cover the majority of your food groups so you can have something healthy if there are not many other options.
5. Eat and Drink Water Prior to Going to a party: This way you don’t arrive hungry and it will be easier for you to refrain from over snacking or indulging in a lot of unnecessary food and drink.
All of these tips can help you keep your stress levels low, and your health maintained through the holidays.
November 15, 2013
6:00 – 8:00 pm
The holiday season unfortunately brings a rise in parking lot crime. This class is a two hour class designed with lecture and practical time. You will learn the basics of being proactive, and the ability to provide yourself protection.
Taught by Mel Batterman - COBRA Self Defense Certified Instructor
For more information or to register contact Mel Batterman at
702-277-9954 or firstname.lastname@example.org
Maintain Weight, Lose Weight, and Win Prizes Before the Holidays!
November 15th – December 13th
Challenge includes two weigh-ins and Blood Pressure Screenings, One Month Written Personal Fitness and Nutrition Program (it is not required that the program be followed, but can be used), One Free half hour private personal training session ($255 value).
Register by November 13th
Prizes are awarded to the top three participants with the greatest percentage of weight loss.
Prizes also available to the remaining participants for the following progress:
- Greatest Body Fat Percentage Lost
- Greatest Muscle Percentage Increase
- Greatest Improvement Blood Pressure
- Greatest Improvement on Visceral Fat
For more information or to register contact Mel Batterman at 702-277-9954, email@example.com or at the front desk.
AMP Personal Fitness and the Adoption Awareness Foundation have partnered to form the Active for Adoption Endurance Event Team. Active for Adoption Endurance Event Team is a training and fundraising program. Since we just formed in September 2013, this year is at a very grassroots level. Next year we plan on continued growth to bring this team up to the same levels as other endurance training teams.
With Active for Adoption you will find a new attitude, motivation, and power within yourself while helping children receive loving homes through adoption. All funds raised will be used to provide grant funding to families needing assistance with funding an adoption. The goal for fundraising for the remainder of 2013 is $20,000. We are currently training for the Las Vegas Rock 'n' Roll Half Marathon on November 17, 2013. If you are interested in running this event please click HERE and go to the Marathon Website and register. If you are already registered and want to help raise funds for this awesome organization please visit www.adoptionawareness.com to learn more about the Adoption Awareness Foundation, and then click HERE to form your own fundraising page. Each person who wants to join the team can choose how much they would like to raise and set up a fundraising website. I personally have chosen to raise $2,000 by November 17, 2013 (race day). If you are interested in making a donation to help me reach my goal, please click HERE.
As you may or may not know, there are 400,000 to 500,000 children each year waiting for adoption in the United States. Of those children, 40% will wait three or more years before they are adopted. According to CCAI (Congressional Coalition on Adoption Institute) statistics approximately estimate that 8,668 children were adopted in 2012. That is only 2-3% of the children being adopted each year in the United States. These low numbers can be directly correlated to the cost of adoption. The average adoption ranges from $8,000 to $50,000. I know that we can increase this yearly adoption average when you join me in supporting this very important cause.
Melissa (Mel) Batterman
AMP Personal Fitness