I don’t review/endorse many products on this site. This site isn’t a site for me to plaster you with ads of some random product because it will make me a buck. That isn’t how I roll. I focus on quality content, giving you information that will help you toward living a healthier, stronger, happier life. The only things I recommend to you are products I use myself, or books and other information that I have read that are a MUST read. Which is why I bring you….

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Have you ever though what you are eating? My guess is probably not. You probably aimlessly put whatever is in front of you in your mouth. I know I do. Quite often, I just go through the motions of eat food without ever thinking about what I am putting into my body. But if you really think about, you might actually gain valuable insight on how you are eating.

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If this is your first time reading anything on this site, first off welcome! I hope you find the information you are looking for. If you are new, you will find if you look through a few articles that I preach a simple, effective approach to weight loss and fitness. Real result. Simple results. Just results. This post goes right along these lines. If you are a regular reader, this post shouldn’t a be a surprise on what I am going to say, but I still think you should read it.

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In the post before this one, I talked about a dangerous fad diet that is sadly becoming very popular. In that post, I mentioned there is no substitute for eating clean and close to the source.  I realized that most people don’t know what this means. There is so much fuzz and static out in the world on how you are suppose to eat in order to lose weight, or eat healthy. I have mentioned before, jumping from diet to diet is not an effective way to lose weight. A diet is simply nothing more than what you eat. The definition of a diet, according to Merriam-Webster, is as follows:

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I am not a fad diet person. No way no how. If you want to live healthy, you won’t find it in an artificial, short term “diet”. You will find results in eating a clean, close to the source diet. Pure and simple. I don’t waste my time trying to debunk fad diets, because fad diets are all the same in my eyes: Products that promise only short term success. But your life isn’t short term is it? So why should your diet.

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Ahh…the calorie. One of the most misunderstood concept in health and fitness. If you have ever tried to get fit and healthy, you are well aware of the word calories. People try to count them, cut them, burn them, swap them, point them, and whatever else they can think of to manipulate it. But it occurred to me that most people don’t exactly know what a calorie really is.

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There has been a news story running around and is quite popular with some of the health and fitness blogs that I read on a regular basis. Mark Haub, a professor of Human Nutrition at Kansas State University, ate Twinkies, nutty bars or powdered donuts every 3 hours, instead of full healthy meals. He also had little debbie snacks, and Doritos, and a variety of other junk foods as well. What is he trying to prove? Weight loss is purely calories in vs. calories out, regardless of the nutritional value of the food. His “convenience store diet” gave him a weight lost of 27 pounds in 2 months.

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Everyone knows that being active is healthy. Yet people still don’t do it. Obesity continue to go up. People continue to die from heart attacks, type 2 diabetes, strokes, and other factors that could be reverse through physical activity. So in hope that someone reads this, here is what some of the benefits of physical activity, based on the A.C.S.M. guidelines.

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Here is a great healthy recipe when you are looking for an alternative to pizza.

Chicken Spinach Pizza

What you will need:

• 3 tbsp marinara sauce
• 1 ready made flatbread, such as Flatout
• 1/3 cup frozen spinach, defrosted and thoroughly drained
• 1/4 cup crumbled feta cheese
• 3/4 cup chopped precooked chicken
• 1 tbsp sliced fresh basil
• salt and pepper to takes

How to make it:

• Spread the marinara over the flatbread
• Top with the spinach, feta, chicken and basil
• Season to taste with salt and pepper
• Bake @ 375 degrees for 6 minutes.

PER SERVING:

• 533 calories
• 62 grams of protein
• 24 g of carbs
• 21g of fat
• 4g of fiber

Snacking is probably one of the hardest things to do on a diet. Sure, you can plan healthy lunches and dinners. But for a snack, you need something light, low calorie, health, and most importantly, easy!

Go Nuts

Almonds and other nuts are a great snack to have. They can be stored in room temperature and are filling enough that a small baggy full will satisfy. Almost, in particular, are great for building muscles and fighting food cravings. They are full of protein, health fats, vitamin E, folate, fiber, magnesium and phosphate. Pumpkin and sunflower seeds are also power houses when it comes to the nuts.

When choosing nuts, try to go as raw as possible. Salted nuts and smoked nuts are high in sodium, which leads to spikes in blood pressure. The only bad thing about raw nuts is that they can be very plain. Although plain is more healthy, it is harder to stick to something if it is boring. So try this recipe to mix up your nuts.

Ultimate Trail Mix

What you will need:

• 1 cup of whole, raw almonds.
• 1 cup pecans halves
• 1/3 cups of plain oats
• 2 tbs honey
• 1/2 tsp cinnamon
• 1 cup of orange flavored dried cranberries (Craisins)
• 1 cup of dried apricots.

How to make it:

• Preheat the over to 350 degrees F.
• Place the nuts and oats in a bowl and coat lightly with cooking spray.
• Drizzle with 1 tbsp of honey and add the cinnamon, stirring to mix.
• Spread the nuts evenly on a pan and toast for about 15 minutes, stirring occasionally.
• Once they have cooled, stir in the second tablespoon of honey and mix in the dried fruit.
• Split this into about 1/4 cup servings and place in ziplocks for on the go snacks.

Per Serving:

• 170 calories
• 3g of protein
• 18g of carbs
• 9g of monounsaturated fat (the good kind!)
• 0g of saturated fat (the bad kind!)
• 3g of fiber
• 0mg of sodium.

Of course, this recipe can be mixed up, adding a few other great ingredients. If you have a version of this recipe that you like to use, email me at info@nintemanfitness.com and let me know. I will post updates for everyone to see.

To you health,

~Z