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

Text the word BOOTCAMP to (347)5146431...

SIGN UP FOR MOBILE ALERTS:

Text the word BOOTCAMP to (347)5146431 to receive Bootcamp updates!

0 calories, fat and goals!!!

Thinking about working out burns 0 calories, 0 percentage of fat and accomplishes 0 goals!

-Gwen Ro #JustDo

GwenRo.com
Get fit online or in-person

Watch/Listen to what participants are saying about Gwen Ro - Bootcamp Aerobics

GWEN RO | Published Fitness Expert

www.gwenro.com | www.bootcampaerobics.com

GWEN RO "Strength Redefined" - Promo Video

 

Join one of Gwen's online bootcamp sessions!

www.gwenro.com

A BOOST of Energy Anyone?

 

"A BOOST of Energy Anyone???"
Drinking, the plant nettles, in a tea with wild oats will circulate more blood to the brain, helping to give that boost of energy.
What is your remedy???

Gwen Ro
Published Fitness Expert
 www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetter.com

REMEDY TO EASE MUSCLE SORENESS

"Remedy to EASE Muscle Soreness"
In cayenne pepper, the main active constituent, capsaicin, has been shown to inhibit pain transmitters. Combine a few dashes with fresh grated ginger.

Gwen Ro
BS, CPT, PES
 www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetternaked.com

Gwen Ro - Black Enterprise Magazine

 

View the newly added Behind the Scenes photos of the Black Enterprise photoshoot

http://www.gwenro.com/images/gallery/blackenterprise/index.html

 

Gwen Ro

BS, CPT, PES

www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetternaked.com

Health Benefits of Cherries | Gwen Ro

Gwen Ro

AS, BS, CPT, PES

www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetternaked.com

Health Benefits of Tomatoes | Gwen Ro

Gwen Ro

AS, BS, CPT, PES

www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetternaked.com

Nutritional Value For Select Fruits | Gwen Ro

Gwen Ro

AS, BS, CPT, PES

www.gwenro.com | www.bootcampaerobics.com | www.teamlookbetternaked.com

BOOTCAMP Aerobics by Gwen Ro [video promo 2011]

With Halloween fastly approaching, nutritional intake should not be ignored even for the children.
 
Gwen Ro
BS, CPT, PES
http://gwenro.com

On newsstands now!

Barnes & Noble

11 Surprising Things That Can Make Us Gain Weight

According to Myhealthnewsdaily.com, "Eating too much and not exercising may be the main causes of obesity, but it turns out they aren't the only things that build the bulge..."


LIST, according to MHND
11. Catching a common cold
10. Turning on the air conditioner
9. Having a working mom
8. not enough sleep
7. Getting your tonsils removed
6. Keeping the light on at night
5. Having an older mom
4. Exposure to environmental contaminants
3. Genetics
2. Having a mother who ate a high-fat diet during pregnancy
1. Your medications


For an in depth explanation of each, visit http://www.myhealthnewsdaily.com/2061-11-surprising-gain-weight.html


Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Body Mass Index Chart

Your BMI, in its simplest form is your height-to-weight ratio.

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

What are your fitness motives?

I'm not sure about everyone else but I prefer to be sexy all of the time and for the rest of my life, rather than just for one occasion!
--------------
[Health and longer life should be paramount motivations toward fitness goals; followed by superficial; never vice versa.]

#longtermVSshortterm


Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Calorie regulation will make a major difference in the effectiveness of your fitness/diet regimen.

CALORIES IN - CALORIES OUT

Calorie regulation will make a major difference in the effectiveness of your fitness/diet regimen. Studies show that you must burn approximately 3,500-4,000 calories to burn just 1 pound; with that being said, the rule of thumb would be to eat fewer calories than you burn. Pay close attention to the following:

To LOSE 10 pounds you MUST burn 35,000-40,000 calories
To LOSE 30 pounds you MUST burn 105,000-120,000 calories

To LOSE WEIGHT you must intake(calories) LOWER than the daily recommended
To MAINTAIN WEIGHT you must intake(calories) THE daily recommended(2000-2500*)
To GAIN WEIGHT you must intake(calories) MORE than the daily recommended

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

NUTRITION: Strawberries and Chocolate Protein Pancakes with Sweet Basil Eggs

Strawberries and Chocolate Protein Pancakes with Sweet Basil Eggs

This makes an excellent pre-workout meal, it’s easy and it’s super tasty. 

For the protein pancakes:  

1/2 cup oat bran

2 egg whites 

1/2 scoop chocolate protein powder (I used MRM brand in chocolate)

1 tsp Hershey’s cocoa

1 dropper Chocolate Stevia (can use plain) 

1/2 tsp cacao nibs

1/4 cup water plus 1 Tbsp

1/3 cup frozen strawberries

Mix your oat bran, egg whites, chocolate pp, cocoa, Stevia, cacao nibs and water in a bowl to make pancake batter consistency.  

Cook as you would normally cook pancakes on a lightly sprayed pan, turning and browning both sides.  Warm strawberries and mash.  Spread over your pancakes.  

For the Sweet Basil eggs:  

3 egg whites

handful spinach

1 large, fresh Sweet Basil leaf, chopped

Scramble your eggs in a lightly sprayed pan.  When almost finished cooking, add your spinach and sweet basil.  Cook until your spinach is slightly wilted and remove from heat.  Serve and enjoy.  

The whole meal:  

Calories:  296

Carbs:  44

Fat:  5

Protein:  37

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com

Drink lemon water first thing in the morning to kick start your digestive system!

Drink lemon water first thing in the morning to kick start your digestive system. The water added to the lemon juice should be lukewarm, or as hot as you can tolerate. Think about making lemon water a regular habit. Hot lemon water:

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet (see #2) lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.


5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit.

Gwen Ro
www.bootcampaerobics.com | www.gwenro.com | www.teamlookbetternaked.com