Month: June 2015

Yesterday for breakfast I had an omolette, and it was pretty good actually.
I’m real big fan of omelettes but as you can see here I don’t have a picture so I had to take a picture from somewhere else and put that on there instead, it was good for me but I think we can improve on that a little bit.

Making a Better Omelette

The way that I made this omelette yesterday was by frying up some green peppers and onions on high with a little bit of butter. Once the veggies were fried up I added three eggs to the skillet and some cheese on top.

If you look at what my fit tracker using my fitness pal tells me I can tell you that the food in there was pretty good except a little high in fat the fat was caused by the butter and cheese of course answer many eggs.

Here was the breakdown. 584 calories, 7 grams carbs, 49 grams of fat, and 34 grams of protein

So first of all there’s three things that we can take way from this.

First the fat, if we didn’t use butter to fry the onions and green peppers then we would’ve lost 15 grams of fat. I use a non stick pan so really I did not need the butter in there.

Then the other fat is in the cheese (20 grams of fat) I’m not a really big fan of low fat cheese, I think some dairy fat is fine for you but some people don’t like dairy and in that case you would not have cheese on your on that anyways.

The other thing that I like to mention is the vegetables. Vegetables at lots of nutrients and almost no fat, or carbohydrates, or even any protein. Almost no calories in vegeatables so most of the vegetables are giving you is lots of water, vitamins, and minerals. And also lots of taste!

And I guess thirdly we have to look at the protein level of this omelette.

The protein in this was very good because of the eggs. Eggs has a lot of, and very balanced amino acids. Eggs really are one of the best proteins that you can eat and the cholesterol studies seems to show that they are just fine to eat a few times a week.

To add to the protein level of the eggs is the cheese. In the end we have quite a bit of protein in this meal. At 34 grams of protein we are at the top and maybe a little more of what your body can really assimilate. You have to remember that most research shows that we can only use 25 to 30 g of protein per meal so no point in having a six egg omelette, a three egg omelette is fine this is a very good breakfast.

An Omelette is a Fantastic Breakfast

I think one of my three egg omelettes is one of my favorite breakfasts. You could add more vegetables if you like you could not use cheese if you don’t like and the eggs are fine with two or three eggs.

Are you like me? Do you eat a bit of a different breakfast on weekends? I may have made this great omelette on Sunday but on Saturday morning I had a big fruit smoothie instead.

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Do you worry that your child is obese? You probably understand the many health problems and deadly diseases that are associated with obesity.

If your child is obese, he or she runs an increased risk of developing:

• Type II diabetes
• Osteoarthritis
• Sleep apnea
• Heart disease or stroke
• Cancer
• Gallbladder disease
• Gout
• High blood pressure

Everyone is different, and that includes children. With 2 identical looking kids, one may be obese and the other may be healthy. There are many genetic and body frame factors to consider.

But basically, obesity is defined as a condition where someone is “grossly fat or overweight” depending on their Body Mass Index (BMI).

What is BMI?

To understand whether your child is obese, you need to determine her BMI score. BMI calculation does not measure body fat directly, but rather uses global averages to see where your child ranks against her peers that are the same age, height and weight.

Body mass index is defined as a measurement of normal weight, overweight and obesity using comparative height and weight charts.

How Can I Measure My Child’s BMI to Determine If He Is Obese?

Search for the term “Childhood BMI Calculator” on the Internet. There are literally thousands of free online body mass index calculators which produce an instant score.

Simply input the birth date and year, gender, height and weight of your child. Some of these calculators may also ask for the height of your child’s genetic parents.

Without parental height considered, a 10 year old girl that measures 4 feet 6 inches tall and weighs 70 pounds is considered in the 48th BMI percentile.

That means that she is heavier than 48% of girls her age and height, a healthy measurement.

What BMI Percentile is Healthy, Overweight and Obese?

A child that scores between 0 and 5 or 10 on the BMI percentile chart for kids is considered underweight. Between 5 or 10 and 80 or 85 is considered a healthy weight. A score of 80 to 90 or 95 is considered overweight, and any score over 90 is a sign of a marginally or definitely obese child.

Do not forget, these are just averages. If you are concerned your child is obese or overweight, schedule an appointment with your doctor or health professional.

What Do You Do If Your Child Is Obese?

Obesity can be hereditary, to some extent. If you and your spouse are obese, your kids have a higher tendency to be so as well.

However, health professionals, fitness experts and doctors agree that your diet and level of physical activity are what ultimately decide how much you weigh and how fit you are.

So get your child eating lots of fruits, vegetables and whole grains. Keep them active, exercising at least 2.5 hours per week.

Make sure they drink lots of water and get plenty of rest. These simple steps can reverse obesity, delivering the self-esteem and health that every child deserves.

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Well it is that time of year again, you are a little pale and the spare tire is a little bit bigger than it was in the fall and now you want to lose some and look better in those skin showing summer clothes.

What you need is a plan and a bit of a change in schedule.

Here is a simple list of things that you can do starting today to make sure that you are buff and ready as the summer and summer activities come in a couple of months.

Eat Smarter

The key to a healthy diet plan is to eat smarter than before.

Over the winter you may have been eating a little badly, keeping on track but cheating.

Now is the time to start eating in a very structured and focused way.

No matter how you have been eating you must now start eating every couple or three hours.

Really this just means toad snacks, good for you snacks.

Let’s say that you eat breakfast at 8, lunch at 12, dinner at 6. Now all you have to do is add snacks (really just smaller meals) at 10 am, 3 pm and 8 pm. Now you must be wondering, what you should be eating?

The next important thing is to be sure to eat smaller meals and small snacks. The idea of eating so often is that your body will be better able to use the food that you are eating and a side effect of this is that it will raise your metabolism.

Raise the Protein, Drop the Carbohydrates

What you eat is the next thing that is important. You should get a good idea of what is a carb based food and what is a protein based food and we all know what is fatty and these high fat foods should be avoided when you are trying to lose weight.

I said that you need to eat small meals but most importantly you need to make sure that you have lots of protein and less carbohydrates than you are used to.

This may be initially harder than you expect but in the end this adjustment will pay great dividends in having a healthy diet plan for summer.

Stay Hydrated When You Exercise

When you are working out you will want to of course drink water and sports drinks so that you can keep not only your liquids up but the magic of sports drinks like Gatorade is that they bring back the electrolytes that you are losing by sweating.

Getting dehydrated will drop your energy and in the end will stop your body from functioning normally.

These steps to a healthy diet plan will make a big difference this spring and summer to make you healthier and more fit.

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