More Movement, Better Food Choices

This past week I received a few questions asking why I focus on nutrition articles rather than exercise articles.

The reason is that nutrition is 90% of the equation when it comes to losing or gaining weight, training, or to simply live healthier. A lot of people struggle with calorie counting, food journaling, or are so brainwashed by what the food manufacturers force us to believe that they are just stumped when it comes to healthy food choices.


Here are some winning food choices:


Pasture-Raised Meat Over Factory Farm-Raised Meat

You don't need to be a tree hugger to prefer sustainably produced chicken and beef. Pastured chickens roam around and consume vitamin-rich bugs and grasses, so their meat has 21 percent less fat and 28 percent fewer calories than conventional chicken. Grass-fed beef, is 11 percent lower in calories than conventional beef. Plus it has 36 percent less fat and a healthier balance of omega-3 and omega-6 fatty acids.

Fresh Fruit Over Dried Fruit

Dried fruit is nutritious, but by weight it has more than twice the calories of fresh. And because its water content is lower, you have to eat more to feel satisfied. In fact, fresh fruit beats any other fruit product, including juice. A medium orange, for example, has just 62 calories and 12 grams of sugar, along with 3 grams of belly-filling fiber. By comparison, 8 oz. of Tropicana Pure Premium OJ has 110 calories, 22 grams of sugar, and 0 grams of fiber.

(Pork) Bacon Over Turkey Bacon

Turkey is a relatively lean meat, but turkey bacon isn't 100 percent bird. It can contain up to twice as many different additives as regular bacon has. Both turkey bacon and real bacon give you a mouthful of sodium, and the difference in calories is negligible— but at least real bacon makes your kitchen smell good. Plus, it's not that indulgent—one slice has 25 calories. If you opt for bacon, make sure it's low sodium as well.

Soft Cheese Over Hard Cheese

As cheese ages, it loses moisture and becomes more dense in calories and fat. To cut calories without cutting out cheese, just eat smaller amounts of aged cheese, or go with a soft variety, such as mozzarella.

Regular Peanut Butter Over Reduced-Fat Peanut Butter

Reduced-fat peanut butter might seem like an easy way to save a few calories, but the manufacturer probably took out much of the fat in the peanuts and used soy protein and corn-syrup solids. That means you're trading healthy fat for double the carbs, all to save a measly 19 calories.


Here are some quick cardio moves to accompany the nutrition article:


1. Jog in Place

Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel. 1 minute

2. Step-Up

Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat for 1 minute.

3. Stair Running

Run up a flight of stairs, pumping your arms, then walk down. Do this for 45 seconds at high intensity to give yourself a great cardio boost.

4. Jumping Jacks

Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms. 1 minute

5. Jumping Rope

Do a basic boxer's shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides. 1 minute

7. Alternating Knee Lift

Standing tall, arms out in front at shoulder height. Lift one knee toward your hand without collapsing rib cage;  Alternate sides. Do this for 2 minutes without stopping.

8. Hamstring Curl

Standing tall, arms extended in front of you. Step sideways with right foot, then bring left heel toward buttocks; while you pull your elbows in to sides. Alternate sides. 1 minute