If you are going to eat out you MUST do this! And, What’s the best way to avoid a cold?

Never Leave Home Without It

A few nights ago, my wife and I decided to go to dinner (the kids were at their grandparents so we actually had a free night alone…pure bliss).  We decided to go to Ted’s Montana Grill (hey, it’s better than McDonalds).  Before leaving, I decided to go online and check out the fat and sugar content in some of their meals so I could make a healthy choice.  Let me tell you, I was BLOWN away!  We have gone to Ted’s many times in the past and I often order the cedar plank salmon (I love fish)!   It comes with green beans and mashed potatoes but I usually don’t eat the potatoes.

When I looked up the cedar plank salmon dinner on Ted’s website here’s what I found:

***52 grams of fat-17grams of saturated fat-980 calories-4708 mg of sodium***

Bet you didn’t see that coming…I can tell you that I did not!  I was floored…

How many of you would have ordered salmon and green beans and thought you were doing well?  Granted the above numbers include the potatoes but eliminating them would not bring the numbers down into a healthy range…not even close.  It’s important to keep in mind that a restaurant’s # 1 priority is to make their food taste good; really good.  If they have to add fat, sodium, and/or sugar to do so then that is exactly what they do.  After all, it’s not their job to keep us healthy, it’s ours.

That’s why, unless it’s a cheat night, ALWAYS go online to check out the nutrition information before going to a restaurant.  Almost every big chain restaurant has this info available.  The last thing you want to do is bust your butt in boot camp only to blow it unknowingly while eating out.  Many restaurants have healthy/healthier options; you just need to be sure what they are.  The nutrition guide will show you the way!  Print it out and take it with you every time!

(If you are going to a mom and pop or locally owned restaurant you may be out of luck.  Many of those restaurants don’t post that information.  If you can’t find out the nutrition content of the food you are ordering it’s best to stay away.  That means Billy Bob’s House of Chicken and Waffles is out…sorry)

The Best Protection Against Colds

Everyone hates to get sick.  I am the first to admit that I am a total wimp when I get a cold (I think most guys are…at least that’s what I tell myself).  Well, the greatest protection available against catching a cold has finally come…exercise.  I’m sure you saw that coming a mile away, but it’s true.  According to David C. Nieman, DrPH, FACSM of the American College of Sports Medicine research shows a 50%-25% decrease in sick time for active people who complete at least 45 minute of moderate-intensity exercise most days of the week.  “This reduction in illness far exceeds anything a drug or pill can do”, Nieman said.

However, if you’re already sick and aren’t sure whether to hit the gym or the couch, Nieman offers these tips:

- DO exercise if your cold is confined to your head, such as illnesses with runny noses and sore throats.

- DON’T overdo it. If you have a cold, keep exercise to a moderate-intensity level (i.e., walking). Studies have not shown any negative effects of moderate exercise for those suffering from common colds.

- DO stay in bed if your illness is “systemic” – that is, beyond just the sniffles of a regular cold. Respiratory infections, fever, swollen glands and extreme aches and pains are all good reasons to rest up instead of work out.

- DON’T jump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into training after at least two weeks of rest.

Nieman also advises exercising prior to receiving a flu shot. Moderate-intensity exercise just before getting the shot has been shown to improve the body’s response to the vaccine, boosting immunity.

Nieman’s advice aligns with the Exercise is Medicine ™ program, a component of which centers on including physical activity as a standard part of health care, like any other vital sign.

Source
American College of Sports Medicine

Here’s a protein shake for all of you coffee lovers out there…Enjoy

Mocha Protein Smoothie Recipe

Ingredients
•    1/2 cup coffee or herbal coffee substitute, already prepared
•    1/2 cup organic frozen yogurt, low-fat or non-fat
•    1 scoop chocolate whey protein powder
•    2-4 ice cubes

Preparation

1.    Using the measuring spoon, scoop 1/2 cup of yogurt directly from the yogurt container and put it in the blender.
2.    Pour 1/2 cup coffee/coffee substitute–already brewed–into the measuring spoon and empty it into the blender.
3.    Add the chocolate whey protein powder and ice cubes.
4.    Blend until smooth. Pour into a glass or travel mug and serve.

Enjoy!

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Yours in Health,

Jason Goggans