EMPTY CALORIES, WHAT ARE THEY?

EMPTY CALORIES, WHAT ARE THEY?

Currently, many of the foods and beverages Americans eat and drink contain empty calories – calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices.

Click link for more information about empty calories.
http://www.choosemyplate.gov/weight-management-calories/calories/empty-calories.html http://www.gwenro.com

Nutrition is 75%-80% of all fitness goals!

www.gwenro.com

View the Dedicated Media Page for the 5/100 Fitness Challenge

Visit my website to view the dedicated media page for the 5/100 Fitness Challenge, which includes challenger video submissions.
[Let me know if you have posted a video of you doing the challenge].

WEEK 4 Let's GO! ^_^

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Check out my health feature in Alize Lavie Magazine [pg. 228 & 229]
 http://alizelavie.com/

Do you think you have what it takes to go the distance??? Try my "5/100 Fitnes Challenge" !

5/100 FITNESS CHALLENGE BY GWEN RO

 



 

Start Today!

 

Rules of Engagement/Terms:
1. 5 Exercises
2. 5 Days Per Week
3. Duration: 5 Weeks
4. Do NOT break (OR plan to break] repetitions into sets [no matter how much reps]
5. You MUST complete one exercise before starting the next one [no matter how much reps]
6. These exercises are meant to be done consecutively, so keep time in between sets and repetitions short [recommended: 5-10 seconds - this will hep you get better]
7. ALWAYS use proper form [an exercise done incorrectly, does not give desired results] --> Quality is always better than quantity
8. GO THE DISTANCE !!! [You may post here for support and share accordingly]

[NOTE: I understand that this is a complex routine, especially once you enter week 3 or if you are a novice but do your ABSOLUTE best... You will (1) be better in time and (2) you will be a little SEXIER at the completion!]
[NOTE: Coupled with proper nutrition this routine will produce results, if done correctly and as stated. Nutrition=75%-80% of all fitness goals.]
GOOD LUCK! #summerSEXY #bootcampaerobics

CLICK HERE FOR MORE CHALLENGE INFORMATION
 

 

FACT: Is broccoli worth more than oranges?

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EMPTY CALORIES FROM THE PROTEIN FOOD GROUP

EMPTY CALORIES FROM THE PROTEIN FOOD GROUP:It is very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.

Food		Amount		Estimated Total Calories		Estimated Empty Calories
PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean		3 oz., cooked		146		0
Regular ground beef, 80% lean		3 oz., cooked		229		64
Turkey roll, light meat		3 slices (1 oz. each)		165		0
Roasted chicken breast (skinless)		3 oz., cooked		138		0
Roasted chicken thigh with skin		3 oz., cooked		209		47
Fried chicken with skin & batter		3 medium wings		478		382
Beef sausage, pre-cooked		3 oz., cooked		345		172
Pork sausage		2 patties (2 oz.)		204		96
Beef bologna   Gwen Ro: www.gwenro.com Source: choosemyplate.gov		3 slices (1 oz. each)		261		150

EMPTY CALORIE COSUMPTION FOR DAIRY FOODS

EMPTY CALORIES FROM COMMON DAIRY FOODS:
It is very easy to exceed your empty calorie allowance, even when making careful food choices. Fats
are concentrated sources of calories. Even small amounts of foods high in solid fats will use up the
empty calorie allowance quickly.

Food		Amount		Estimated Total Calories		Estimated Empty Calories (calories from solid fats and added sugars)
DAIRY GROUP
Fat-free milk (skim)		1 cup		83		0
1% milk (low fat)		1 cup		102		18
2% milk (reduced fat)		1 cup		122		37
Whole milk		1 cup		149		63
Low-fat chocolate milk		1 cup		158		64
Cheddar cheese		1 ½ ounces		172		113
Nonfat mozzarella cheese		1 ½ ounces		59		0
Whole milk mozzarella cheese		1 ½ ounces		128		76
Fruit flavored low-fat yogurt		1 cup (8 fl oz.)		250		152
Frozen yogurt		1 cup		224		119
Ice cream, vanilla		1 cup		275		210
Cheese sauce   Gwen Ro: www.gwenro.com Source: choosemyplate.gov		¼ cup		120		64