7 Ti[s to dining out without regret

Dine Out Without Sabotaging Your Diet

We all work hard during the week to eat well and be healthy but what happens on the weekend? We’ve all said it and probably done it…”I’ll just eat what I want tonight, it’s my cheat night”

I agree that a cheat day is important in a good eating plan, however, don’t let that day ruin all your hard earned progress.

Going out to eat is a nice break in the week and should be an event that you enjoy, rather than one you get home from and feel miserable either physically, psychologically, or both.

All it takes to enjoy a meal out is a bit of planning and some awareness. Here are some tips to help you stay on track with your eating plan and still enjoy your night out.

1.Don’t go out feeling over hungry or “starving”. This could lead to overeating and over drinking.

2.Call or go online and review the restaurant menu. Look for healthy dishes, substitutions, and preparation choices.

3.Eat appetizers at home before you go out. Chose fruits, vegetables or some other low carb/low fat alternative. There are tons of great recipes. This will help avoid the craving for the high calorie high fat restaurant appetizers.

4.If you have to wait for a table, don’t wait at the bar. Order a drink and move to another area to socialize. This will also help decrease the possibility of over drinking and eating the dreaded “bar food”.

5.Ask for lower calorie healthy substitutions. Ask for steamed veggies or dressing on the side and avoid high calorie cream dressings. Ask for different sauces that have good flavor and lower fat.

6.Select meat and other dishes that are prepared by barbecue, broiled, roasted, and fresh. These methods help reduce the fat content

7.Avoid all fried foods. The fried foods are either high fat and calorie or higher fat and calorie. Either way, you work too hard to allow a fried dish to ruin your progress and possibly clog your arteries.


Most restaurants now have healthy items or are willing to substitute and prepare a dish to your request. Next time you go out, review this list to keep the tips fresh. Remember, you only get one body.

20 pounds lost in 3 weeks?

I was doing some research on fat loss and came across this ad which many of you may have seen. Its for Wu-Yi Chinese Tea. The ad says Lose 20 pounds in 3 weeks! Amazing.

This sounds great! Like many other products out there, this is claiming to be the best one and they even have Oprah supporting their tea.

Here is the best part.... Every one of these fat loss products and testimonials has a small disclaimer which says....
Results will vary. ALL individuals used the product in combination with
DIET AND EXERCISE!

There is the key ingredient! Diet and Exercise. Lets face it, there is no magic pill or potion. It takes dedication to a healthy lifestyle to be well.

Even though you all know my opinion, I'm going to tell you anyway,
This tea will have some health benefits, (as do other supplements) but the true method to be at your healthiest and to lose fat is a balanced Diet and Exercise.

You most likely will not lose 20 pounds of FAT in 3 weeks. In fact, say good-bye to some quality calorie burning muscle if you lose weight that fast. Call me first!

If you have any questions about health products or supplements that you are interested in or currently use, please let me know and I will be happy to assist you in making the most informed choice to achieve your goals.

Have a healthy week

Coach Greg

P.S. Support each other and your families in making good food choices.

Lose 20 lbs in 3 weeks. Seriously?

I was doing some research on fat loss and came across this ad which many of you may have seen. Its for Wu-Yi Chinese Tea. The ad says Lose 20 pounds in 3 weeks! Amazing.

This sounds great! Like many other products out there, this is claiming to be the best one and they even have Oprah supporting their tea.

Here is the best part.... Every one of these fat loss products and testimonials has a small disclaimer which says....
Results will vary. ALL individuals used the product in combination with
DIET AND EXERCISE!

There is the key ingredient! Diet and Exercise. Lets face it, there is no magic pill or potion. It takes dedication to a healthy lifestyle to be well.

Even though you all know my opinion, I'm going to tell you anyway,
This tea will have some health benefits, (as do other supplements) but the true method to be at your healthiest and to lose fat is a balanced Diet and Exercise.

You most likely will not lose 20 pounds of FAT in 3 weeks. In fact, say good-bye to some quality calorie burning muscle if you lose weight that fast. Call me first!

If you have any questions about health products or supplements that you are interested in or currently use, please let me know and I will be happy to assist you in making the most informed choice to achieve your goals.

Have a healthy week

Coach Greg

P.S. Support each other and your families in making good food choices.

How to enhance your daily walk

I’m frequently asked “how can I make my walk more efficient and calorie burning?”

Walking is great, it gets you outside in the fresh air, can be social when you bring a friend, or relaxing to clear your mind…very nice.

Nice for those reasons, but not the highest calorie burning exercise.

My top two ways to increase your calorie burn on a walk?
1) Increase your movements – the more you move the more calories you burn. Swing your arms, take a full stride, and stay loose.

2) Add some resistance moves – adding resistance moves is the best way to increase muscle usage, increase your heart rate and burn more calories.
a. Add in squats when you are waiting for stop lights
b. lunge across the street (watch for traffic-sprint if necessary)
c. add some tricep dips at a small seating wall or park bench
d. Perform 20 jumping jacks every ¼ mile.

You get the idea. Be creative and enjoy yourself. And of course always use good form.

Keep up the good work and please leave a comment on your progress

Valentines Reminder for Prograde Lean Special

Well, the weekend is just about here - and so is Valentine's Day. Hopefully, your significant other is going to get you some nice flowers or a card and NOT a big ole box of chocolates.

I don't think you'll have a problem overeating either of the first two!

Ok, so bad jokes aside, just because it's a holiday filled with love and romance doesn't mean you necessarily get to go crazy. Well, not with your nutrition plan, anyway ;-)

If you get some Valentine's day chocolates...or you go out to a nice dinner and that dessert cart rolls around with your favorites...just remember your GOALS. You do have goals, right?

Anyway, I hope you have a great weekend, but before I let you go I had to remind you that TODAY is the last day of Prograde Nutrition's 14% off Prograde Lean sale. Yes, Lean is their amazing chocolate meal replacement shake.

And I've partnered with Prograde for a reason: their products kick butt!

All the details, including the coupon code to use at checkout, are right here: http://lefeverwellness.getprograde.com/specials

Happy Valentine's Day!

Valentines Sale on Prograde Lean (my favorite)

I'm going to make this very brief. My partners over at Prograde Nutrition - the ONLY supplement company I truly trust - are celebrating Valentine's Day a little early this year.

How?

Well, they are putting their out-of-this-world delicious chocolate Prograde Lean Meal Replacement shake on sale this week at 14% off!

That's some serious savings for you chocolate lovers looking for a thick, rich and simple way to fit in those nutritious meals you've been missing. The same skipped meals that have been turning your metabolism into a slow crawl.

All the details, including the coupon code to use at checkout, are right here: http://lefeverwellness.getprograde.com/specials

Happy Valentine's Day!

Yours in health,

Coach Greg

PS - Again, this special ends THIS Friday at 11:59pm EST, so get your orders in NOW before you forget http://lefeverwellness.getprograde.com/specials

PPS - The 14% savings is on their delicious Prograde Lean, but I encourage you to continue shopping on the Prograde site. They have AMAZING products.

Fattest day of the Year

It's the Fattest day on the calendar

Happy Super Bowl weekend everyone

You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.

Even more than thanksgiving you ask?

Yes!

Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…

Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.

Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!

You work too hard to ruin your progress in one day

How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?

1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.

2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods.

3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.

4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.

http://www.youtube.com/watch?v=XwYCbzp4rp8

Enjoy your day, the game, your family, your friends, and drive safe