Jet Set Body: Food Control

Part of having a Jet Set Life is having a Jet Set Body. And no, I’m not just talking about how you look in that swimsuit (although I do think feeling great about how you look, instead of feeling insecure is important). Think about it, how could you have a real Jet Set Life is you feel tired, over weight, sluggish and unhappy with your physique? If you want to have enough energy to no only take on the world but to really enjoy it, you’ll have to be healthy. Plus, who doesn’t want to look slammin’ when they de-robe to hit the hottest pool scene?

Unfortunately, when people obsess over making the millions, they tend to let their health and body go. They put this priority on the back burner. It’s easy to skip the workout or grab fast food when you have to choose between health and money. And as we all know, fast food is often a culprit of weight gain.

Have you not watched Super Size Me yet?

Okay, let’s assume you want to change your lifestyle, and as a result improve you health and your overall appearance. Weight loss is all about calories in (eating) vs. calories out (expended). Weight-loss and improving your health is about choosing the right foods, and eating them in the right portions. The number of calories you’re supposed to take in each day ranges from 1200-2000 depending on your height, weight and goals. It’s best to spread those calories into 4-6 smaller meals/snacks each day to help regulate blood sugar and keep you from overeating.

GET HONEST

Everyone starts with the sentence “I don’t eat that bad…”. But most people (including Rob and I) have no clue how many calories are in the foods we eat. The best way to determine just how many calories, grams of fat that you’re putting in your pie-hole is to do one thing: KEEP A FOOD JOURNAL

THE FOOD JOURNAL MADE EASY:

Technology has made nutritional tracking simple. If you have an iPhone you can down load an application called Lose It! or you can just sign onto your iGoogle and download one of ten calorie counters. Personally, I use the Food & Calorie Finder. I like it because it’s easy to use, stores previous meals and even has name brand foods like the Kashi Go Lean bars that I love! You’ll be shocked at how many calories you consume in a given day. My suggestion is to keep a 3-day record of your calories before you begin any changes. See what you really are eating. I know for me, I was eating a salad from Moe’s that turned out to be 500 calories!

A COMMON PROBLEM:

The most common problem you’ll encounter while tracking your food is not entering the right portion sizes. Not all bagels are created equal! A lenders bagel is 4 inches, where as, the average bagel is 5-6 inches! A normal serving of chicken is 3-4 ounces, but the average chicken breast is really to 7-8 ounces. Watch closely and measure your portions until you get better at “eye balling” it.

EATING OUT:

Now that you are going to track what you eat, we need to be realistic and know that you are going to eat out. It’s not as easy to figure out what restaurants use for cooking and we all know the portion sizes are insane. Now most restaurants offer “healthy options” and even whole sections of the menu are dedicated to “lighter fare”. Unfortunately, these terms are vague, so these menus and items can be extremely calorie dense. I thought I’d put together a couple examples of these so-called healthy options. These will blow your mind!

Example #1: Moe’s Southwest Grill

With a Moe’s salad called “Personal Trainer”…you’d think you’re safe right? NOPE! Even without the shell it’s high calorie!

With the shell:                                                           Without the Shell:

Example #2: Chili’s Restaurant

Chili’s Guiltless Menu is anything but guiltless! If this is the “diet menu” what’s the real menu like? If I 750 calories at lunch, what do I eat the rest of the day, air?

Example #3: PF Chang’s

Chinese anyone? A complete meal at P.F. Changs… it’s almost a whole days worth of calories, without even adding dessert which can add between 800-1,500 calories alone!

* Look closely at the serving sizes, FYI these items don’t include the “side of rice” or sauces you may add

Example #4: Jersey Mike’s Submarine Sandwiches

Now, how about a nice turkey sub from Jersey Mike’s. The regular (6″ Turkey on wheat) is 500 calories without the oil or mayo! Hungry? Want a giant size? It’s gonna double to 1,000 calories! OMG!

Example #5: Starbuck’s

Drinking calories is a common mistake. We think that just because it comes in a glass there are no calories being consumed. Sure these drinks may not be outrageous on the calorie count, but the grams of sugar is what’s gonna get you!

Grande Vanilla Latte                                                Skinny Vanilla Latte

EXERCISE:

Following a consistant exercise program is key to your health and fitness. Exercise is what makes your muslces stronger(including your heart, yes, it’s a muscle too!), leaner and more shapely. You should follow a well balanced exercise program that includes resistance exercises (weight training/body weight exercises), cardiovascular exercise (aerobics, eliptical machine, running, swimming) and some form of stretching (yoga,pilates). Without all three forms of exercise your body will be unbalanced and prone to injury. As many of you know, Rob and I are avid P90X lovers. We love it because it’s designed to take people that are already in shape to the next level. But, if that doesn’t sound like you, there is also a P90 version for those new to working out consistently.

THE WRAP UP:

What ever your reason, it’s time to get in shape and bring your health and your body to the next level. It’s time to take the thought of exercise off the back burner and get out (and into) those skinny jeans again! Eat less, exercise more and obtain your Jet Set Body!

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