10 Sandwiches to Skip, 10 to Enjoy

Hello Fit-NOW Friends!

Happy Monday! I found another article on WebMD that talks about everyday sandwiches you might be eating! The best part is they give some alternatives to try just in case you are out and need to grab a bite unplanned.

At many popular sandwich chains, you can unwittingly gobble up a diet disaster -- unless you know how to order. Browse our gallery of the 10 worst sandwiches, items that are packed with hidden calories. Then check out 10 better choices at the same restaurants.  And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Schlotzsky's: Worst Bet

The Original Style Turkey Sandwich contains naturally lean turkey meat, a healthy start for a sandwich. And it looks healthy, doesn't it? But it finishes at a whopping 831 calories, 35 g fat, 14 g saturated fat, and 2,529 mg sodium. How? Schlotzsky's adds salami and three types of cheese -- all loaded with fat, calories, and sodium.

Schlotzsky's: Better Bet

TheSmall Smoked Turkey Breast is a better choice at Schlotzsky's. It has only 353 calories -- about half the calories of the "original-style" sandwich --  along with a slim 6 g fat and 1 g saturated fat. Turkey, lettuce, tomato, and light mayo on a sourdough roll keep the calories and fat in check. But watch out for the sky-high 1,069 mg of sodium from the smoked turkey.

Quiznos: Worst Bet

The regular-size Tuna Melt Deli Sub, loaded with mayo and cheese, contains more fat than most people should eat in a day. It weighs in at 1,220 calories, 94 g fat, 19 g saturated fat, and 1,370 mg sodium. If you choose the large size, you'll get 1,740 calories, more than most women need in an entire day. The fat jumps up to 135 grams.

Quiznos: Better Bet

A small Honey Bourbon Chicken on Wheat  is a slim, tasty choice with only 300 calories, 5 g fat, 2 g saturated fat, and 790 mg sodium. Honey bourbon mustard replaces mayo, for great flavor with very little fat. This small sandwich makes you feel full, thanks to high-fiber bread, lettuce, tomato and the satisfying lean protein in the chicken. If you need more to chew on, a piece of fruit can complete this healthy meal.

Blimpie: Worst Bet

Too many 6" BLT Super Stacked sandwiches could make you look like a blimp. This sandwich has 640 calories, 41 g fat, 9 g saturated fat, and 1,440 mg sodium. When ordering at a sub shop, beware of specialty breads, which often have extra calories. And stay clear of the foot-long, double-stuffed subs at Blimpie. These range from 920-1,250 calories.

Blimpie: Better Bet

Order the 6" Roast Beef and Provolone on wheat for a healthy and satisfying sandwich. The tally is: 430 calories, 14 g fat, 5 g saturated fat, 980 mg sodium, and 6 g fiber. Keep these other Blimpie subs under 400 calories by skipping the cheese and sauce: ham, turkey, veggie, or club. Have it on wheat for a healthy dose of fiber.

Arby's: Worst Bet

Arby's Roast Turkey Ranch & Bacon Market Fresh Sandwich has bacon, turkey, lettuce, tomato, cheese, and Ranch sauce -- all adding up to a colossal 810 calories, 36 g fat, 10 g saturated fat, and a shocking 2,270 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and fries.

Arby's: Better Bet

A plain, Regular Roast Beef Sandwich  is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (50 calories and 5 g of fat in a tiny packet.) Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, 6 g saturated fat. The high sodium content may be a deal-breaker for some at 950 mg.

Burger King: Worst Bet

"Crisp" is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing.  It tops out at 800 calories, 46 g fat, 8 g saturated fat, and 1,640 mg sodium -- more calories and fat than a Whopper with cheese.

Burger King: Best Bet

The TenderGrill Chicken Sandwich on a Ciabatta bun is a juicy, grilled chicken filet topped with lettuce and tomato. Dressed with mayo, it has 470 calories, 18 g fat, 7 g saturated fat, and 1,100 mg of sodium. Skip the mayo for a slender 370 calorie sandwich. Pickles, onions, and mustard add kick without too many extra calories.

Panera: Worst Bet

The Signature Chipotle Chicken on Artisan French Bread contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium.  That's the daily sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately,  many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range.

Panera: Best Bet

Smoked Turkey on Whole Grain Bread is a better choice at Panera. The restaurant uses 99% fat-free turkey and adds lettuce, tomato, mayo, and mustard for 560 calories, 17 g fat, 2.5 g sat.fat, and 1,960 mg sodium. Get this sandwich below 500 by holding the mayo.  Hats off to Panera for offering an apple or fruit salad as a side dish instead of bread or chips.

Boston Market: Worst Bet

The Homestyle Meatloaf and Cheddar Sandwich sounds wholesome, but "hearty" or just plain "fattening" might be better descriptions. It contains 940 calories, 40 g fat, and 18 g of saturated fat -- the daily limit of this unhealthy fat for most people. With 2,430 mg of sodium, it tops the daily limit for healthy adults (2,300 mg).

Boston Market: Better Bet

The Rotisserie Chicken Sandwich is a slim and tasty choice at Boston Market. Roasting the chicken makes it moist and tender. If you take off the skin and the top slice of bread to create an open-face sandwich, it comes in at only 320 calories, 8 g fat, 2.5 g saturated fat, and 1,630 mg of sodium. Choose a multi-grain bread to boost the fiber and help you feel full longer.

Subway: Worst Bet

The 6" Double Meatball Marinara with Cheese sandwich is a fatty choice at a restaurant better-known for its healthy choices and its weight-conscious spokesperson, Jared.  This 6-inch sub weighs in at an enormous 860 calories, 42 g fat, 18 g saturated fat, and 2,480 mg sodium.  And don't let the occasional $5 foot-long special at Subway tempt you into overeating any of their sandwiches.

Subway: Best Bets

Keep your personal calorie count low with the 6" Black Forest Ham Sandwich or one of Subway's many other 6-inch sandwiches with 6 grams of fat or less. The restaurant shines in low-calorie choices: roast chicken, roast beef, club, turkey breast, turkey breast and ham, veggie delight, or sweet onion chicken teriyaki.  Top them with lots of veggies to keep them in the range of 230 - 380 calories.

McDonald's: Worst Bet

The Crispy Chicken Club Sandwich is about what you'd expect from a restaurant better known for burgers and fries. Fried chicken, bacon, and mayo push this to 620 calories, 29 g fat, 7 g saturated fat, and 1,200 mg of sodium.  The honey wheat roll, lettuce, and tomato are healthful touches. Get grilled chicken, instead of fried; mustard instead of mayo, and this becomes a better choice from this fast-food giant.

McDonald's: Best Bet

The Honey Mustard Grilled Chicken Wrap pleases the palate without plumping your waistline. Each flour tortilla contains grilled chicken, shredded cheese, and lettuce for 250 calories, 8 g fat, 3.5 g saturated fat, and 650 mg sodium. Ranch or chipotle versions have just a few more calories. Add a fruit and walnut salad, chock full of apples, for 210 calories and a meal under 500 calories.

Wendy's: Worst Bet

The Asiago Ranch Chicken Club Sandwich can turn a quick lunch into a fatty affair that lingers on your hips.  Wendy's tops their breaded, fried filet with 3 strips of bacon, cheese, lettuce, tomato, and mayo for  660 calories, 33 g fat, 9 g saturated fat, and 1,650 mg of sodium. If you swap the mayo for honey mustard and go grilled, you can slim down this club sandwich to about 510 calories.

Wendy's: Best Bet

Wendy’s Ultimate Chicken Grill Sandwich boasts only 360 calories, 7 g fat, 1.5 g saturated fat, and 1,110 mg of sodium. This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato is topped off with tangy honey mustard instead of slathered with high-fat mayo -- for a dietitian's delight.

Side Dishes and Drinks Count, Too

Before you order, glance at the calorie listing to be sure your choice is a "best bet."  And watch menu items that come with a sandwich. Sidekicks that send the calories soaring include giant drinks, fries, chips, and salads loaded with dressing.  Better bets are non-calorie drinks, fat-free milk, water, and sides that contain fruits and veggies.


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
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Not Impossible

Hello Fit NOW-Friends!

Don't let that word difficult or anything else stand in your way! Find a support group and surround yourself with people that will help lift you up to have the courage to accomplish your goal to be healthy!



Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Hello Fit-NOW Friends!

The Cooking Light August 2012 Magazine shared this quick and delicious salad.

Herbed Shrimp and White Bean Salad

Yield: Serves 4 (serving size: 6 shrimp and about 1 cup arugula mixture)

Ingredients

• 4 teaspoons sherry vinegar
• 4 teaspoons extra-virgin olive oil $
• 1 tablespoon chopped fresh thyme
• 2 teaspoons minced fresh garlic
• 1 teaspoon chopped fresh rosemary
• 1/2 teaspoon black pepper
• 2 cups loosely packed arugula
• 1 cup trimmed watercress
• 1 cup grape tomatoes, halved $
• 1/4 cup chopped fresh flat-leaf parsley
• 1 (15.5-ounce) can Great Northern beans, rinsed and drained $
• 1 tablespoon honey
• 1 teaspoon water
• 24 peeled and de-veined medium shrimp (about 1 pound) $
• Cooking spray
• 1/4 teaspoon salt $

Preparation

1. 1. Combine first 6 ingredients in a large bowl; stir with a whisk. Add arugula and next 4 ingredients (through beans) to bowl, and toss gently to coat.
2. 2. Combine honey and 1 teaspoon water in a medium bowl, stirring with a whisk. Add shrimp to honey mixture; toss to coat. Heat a grill pan over medium-high heat; coat pan with cooking spray. Sprinkle shrimp with salt. Add shrimp to pan; cook 2 minutes on each side or until done. Serve with salad.

Nutritional Information

Amount per serving

• Calories: 276
• Fat: 6.7g
• Saturated fat: 1g
• Monounsaturated fat: 3.6g
• Polyunsaturated fat: 1.3g
• Protein: 30g
• Carbohydrate: 23.3g
• Fiber: 5.5g
• Cholesterol: 172mg
• Iron: 4.7mg
• Sodium: 581mg
• Calcium: 147mg

Until Next time!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

9 "Oh, wow!" strategies to help you shed those pounds

Hello Fit-NOW Friends!

Well it's that time of year and we have the feeling of needed to start fresh and new! Let's take this moment to find that motivation and start taking action to lose that weight!

WebMD article written By Kathleen Doheny provides some strategies to try. Most of these are ones we have heard and read before, but always good to remind ourselves to put that information back to the front of our mind to help apply it to our everyday lives.


You’re ready to lose some weight. But you're tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.
Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, "Oh wow! I'll try that today."
Here are nine diet tips you may not have not heard yet.  Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.

Weight Loss Tip No. 1: Variety Is Overrated

Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet?
But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.
 "We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.
For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

"Barley is the new oatmeal," says Jackson Blatner.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can't vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.
A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.
Top your greens with a 3 oz piece of chicken breast, and you've added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, "Too much trouble!" and reach for chips  instead.
To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.
"They are already clean, chopped and ready to cook in the microwave," she says. "It's like having Rachael Ray in the freezer."
An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site -- the kind you put on the buffet for weight-conscious guests. 
But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator. 
Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house -- about 61 degrees Fahrenheit -- may boost the fat-burning power of the "brown fat" in your body.
Brown fat is considered "good" fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.
Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.
But Jackson Blatner cautions not to expect too much: "It's not going to be any kind of a miracle," she says. And beware if you're the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say they've seen it again and again: The larger your plate, the more you're likely to put on it. So serving your meals on smaller plates can help you eat less.
But don't throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats

If you're the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don't keep them in the house, but give yourself permission to go out and get them when you really need to.
Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.
"The more hassle tasty treats are, the less likely you are to eat them," says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients.  "Every Friday morning, try them on," she says.
Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.
 "If they are loose, you will say to yourself 'I am making progress, I am staying on track during the weekend,''' she says.
And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says.


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

What do you See?

Hello Fit-NOW Friends!

I came across this in my daily news feed of inspirational quotes. What we chose to see every day is simply our perspective. The amazing part we can shift that perspective at anytime, even half way through the day. I don't have to wait for a new day to shift my thought process or perspective. I can certainly use that as an excuse, which I personally have; however, we do have that option to strive and take action in the direction that helps us achieve whatever goal we have set. Or even help us get to a point we can make a goal!

So did you start off your day not making good choices for your meals or skipped getting out of bed early to exercise? That's ok, just shift your perspective and take that step forward towards stronger and healthier choices. It's ok, you can start over right now with a clean slate.



Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Lentil Taco Meat

Hello Fit-NOW Friends!

Found this recipe off the Fitness website. Enjoy!


Lentil Taco Meat
“I got this idea from one of my fans and now we make lentil tacos (or burritos, or enchiladas!) at least once a week. Use brown- or the greenish-colored lentils here, not red or yellow,” Nixon suggests.

• 2 cups cooked lentils
• 2 tablespoon ketchup
• 1 tablespoon prepared yellow mustard
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon chili powder
• 2 teaspoon lemon or lime (juice)
• 1½ teaspoon ground cumin
• ½ teaspoon paprika
• ¼ teaspoon garlic powder (granulated)
• ¼ teaspoon onion powder (granulated)
• ¼ teaspoon dried oregano or marjoram
• 1/8 teaspoon cayenne pepper (optional)
• nondairy milk (optional)
• salsa (optional)

1. Pulse warm lentils in a food processor or blender until chopped up or pureed (your choice).
2. Transfer to a mixing bowl and stir in remaining ingredients.
3. Taste, adding salt or pepper as desired, plus a splash of nondairy milk or a touch of salsa if the mixture looks dry.

Nutrition information per serving: Calories 137, Total Fat 1.1g, Carbohydrates 23.9g, Fiber 9g, Sugars 3.9g, Protein 9.9g



Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Healthy Snack Ideas to Help You Towards Your Goal

Hello Fit-NOW Friends!

Are you looking to start the year off right with reasonable snacks? Here are some suggestions listed below that were originally published in FITNESS magazine, January 2013.

150-Calorie Snacks

Eat two a day.

• 2 tangerines + 1 Mini Babybel White Cheddar
• 2 cups Popcorn, Indiana, Movie Theater Popcorn
• 6 radishes served with 1/4 cup ricotta + 1 teaspoon extra virgin olive oil
• 4 Amy's Spinach Pizza Snacks
• 40 Reese's Pieces
• 1 Fruition Lemon bar
• 1 Swiss Miss Chocolate Vanilla Swirl pudding
• 2 celery stalks + 1 tablespoon almond butter + 1 mini box raisins
• One 1-ounce bag Popchips Chili Limón Tortilla Chips + 2 tablespoons Wholly Salsa Guacamole & Spicy Pico dip
• 2 graham cracker squares + 2 tablespoons low-fat cream cheese + 8 thinly sliced grapes

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Complications of Obesity

Hello Fit-NOW Friends!

I came across this photo in a Google search. Good reminder to start taking one step at a time in the right direction to maintain a healthy weight to prevent any of these true and horrible side affects.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Roasted Pork and Potatoes With Creamy Applesauce

Hello Fit-NOW Friends!

Here's another delicious recipe for pork from the Food Network website. Enjoy!

Total Time: 40 min

Prep: 10 min

Cook: 30 min

Yield: 4 servings

Level: Easy

Ingredients

• 1 1/2 pounds small red-skinned potatoes, halved
• 1 red bell pepper, cut into 1-inch pieces
• 2 teaspoons fresh thyme
• 1 1/2 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground pepper
• 1 cup applesauce
• 1/4 cup light sour cream
• Dash of freshly grated nutmeg
• 1 1/4 to 1 1/2 pounds pork tenderloin, cut into 4 pieces

Directions

Preheat the oven to 375 degrees F. Toss the potatoes and bell pepper with the thyme, 1 tablespoon olive oil, 1/2 teaspoon salt, and pepper to taste in a shallow baking dish. Transfer to the oven and roast until the potatoes are slightly tender, about 20 minutes.
Meanwhile, mix the applesauce, sour cream and nutmeg in a small bowl and set aside.
Pat the pork dry and season with salt and pepper. Heat the remaining 1/2 tablespoon olive oil in a large skillet over medium-high heat. Add the pork and sear until browned on all sides, about 6 minutes. Transfer the pork to the baking dish with the vegetables and continue to roast until a thermometer inserted into the center of the pork registers 145 degrees F, 15 to 20 more minutes. Transfer the pork to a cutting board and let stand 5 minutes before slicing. Serve with the roasted vegetables and creamy applesauce.
Serves 4; Calories 309; Total Fat 12 g; Saturated Fat: 3 g; Protein: 34 grams; Total Carbohydrates: 31 grams; Fiber: 5 grams; Cholesterol 31 mg; Sodium 554 mg;

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Safe Body Fat Levels

Happy New Year Fit-NOW Friends!

I came across the article below from the Healthy People webpage. Like more things in life, it's important to find a balance in your body fat levels.


Safe Body Fat Levels

When starting up on a fat loss diet plan, very often a great deal of energy and focus is placed right on the exact body weight that you're at. You want to weigh a certain number of pounds or kilograms and that's all that you have on your mind: reaching that goal weight.

But, one thing that you should stop and think about for a second is what level of body fat you're at both at your current weight and what you will be at when you reach your goal weight.
Maintaining a safe level of body fat is incredibly important as there are negative health risks associated with being on either end of the spectrum.

Let's have a look at this issue further so you can see for yourself where you should stand.

The Dangers Of Too Much Body Fat

Most people are already quite aware of some of the biggest dangers of having too much body fat, but to summarize, when you have too high of body fat levels, you'll likely be experiencing higher overall cholesterol levels which could set you up for heart disease, you'll also be at risk for diabetes as the body tends to respond less to insulin when too much fat is present, and you'll also be putting your bones and joints at risk for health problems due to all the excess weight coming down on them.

All in all, carry too much body fat and you'll really be doing a detriment to your overall health and well-being.

The Dangers Of Too Little Body Fat

On the flip side of the coin, if you don't have enough body fat you could run the risk of nutrient deficiencies. Since many of the vitamins that the body needs are only fat soluble, if you aren't eating enough dietary fats in the first place, you likely won't be taking these nutrients in, and then since the body has such low fat stores, there won't be any place to store them.

Having too low of body fat levels can put your bones at risk for osteoporosis as well, especially if you're a female.

Those females who do suffer from very low body fat levels will also notice that they stop menstruating, so that's another negative health effect to be aware of.

Finally, when you have very low body fat levels you're also going to notice that you feel tired on an ongoing basis, are constantly hungry, and may not even be able to focus and think as clearly as you normally would.

Your Optimal Range

So what's the safe body fat range?

For females who do require more essential fat, you want to be between 21-33% if you're 20-40 years of age and be 23-35% if you're over the age of 40. This is the recommended amount to maintain proper health and going outside of these ranges are what will bring about the problems listed above.

For males, they can be quite a bit leaner and have a healthy range of body fat set to 8-19% for the age group of 20-40 years and have a healthy range set to 11-22% for those that are 41-60 years of age.


Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!