Bagels

Who among us doesn’t love a bagel for breakfast? Unfortunately, bagels are an exceptionally calorie and carb-dense morning treat. Do you know how many slices of bread actually equal a single bagel? The correct answer is six.

Now that I have your attention, here are a few bagel facts that you should keep in mind before you plan your next bread-based breakfast. A modest, medium-sized plain (white bread) bagel (about 3.5 to 4 inches in diameter) contains about 300 calories and 1.5 grams of fat. But the bagels that you buy at your local bakery or bagel shop are much larger and usually weigh in at 500 to 600 calories a pop. And when you slather on a healthy dollop of regular cream cheese (at 50 calories and 5 grams of fat per tablespoon), you’ve polished off more than a third of an average 2,000-calories-a-day diet.

As is usually the case, portion size is most important. Opt for smaller bagels and stick to just a half. A single-ounce portion of a bagel (about the size of one of those mini-bagels) has 80 calories. Instead of globs of full-fat cream cheese, use the light version and cut the calories and fat by almost 50%. Better yet, choose other high-protein toppings such as peanut butter, smoked salmon, hummus or a scrambled egg.

Karen Zaremba

IFBB Professional Bodybuilder & Figure Competitor

Involved in competitive sports since childhood, Karen didn’t really have an interest in bodybuilding until she started working out at a local gym as a way to stay in shape. After a successful 6 year career as a fitness model, Karen competed in her first bodybuilding show in 2003 – winning in two classes and overall. She earned her IFBB pro card in 2005 by taking second place in class “A” at the Nationals.

Born January 27, 1964, Karen stands 5′ 2″ in height, weighs 128 pounds off-season and cuts to 122 pounds for competition, sports 13-inch biceps, and 36D – 24 – 33 measurements. Her best lifts are 275-pound squats for 5 reps, 90-pound bar skull crushers for 10 reps, 50-pound dumbbell shoulder presses for 10 reps, and 40-pound biceps curls for 10 reps.

Competition History

  • 2003 Michigan Novice Bodybuilding Championship – 1st Place       
  • 2004 Central States Figure Championship – 1st Place                                
  • 2005 Junior Nationals – NPC – 3rd Place                                                   
  • 2005 Junior USA – NPC – 3rd Place                                                           
  • 2005 Team Universe 2nd Place                                                               
  • 2005 NPC National Figure Championships – 2nd Place                                
  • 2006 Palm Beach Pro Figure – IFBB – 14th Place
  • 2006 Pittsburgh Pro Figure – IFBB 16th Place
  • 2007 Europa Supershow – IFBB – 8th Place                                                   

Lauren Lillo

Lauren Lillo is a figure competitor and fitness model currently competing at the regional amateur level with the National Physique Committee (NPC).

Born on August 6, 1984, Lauren grew up in San Bernardino, California and began training at the age of sixteen. The 5’ 9” athlete entered her first figure contest in 2003, but sustained a serious back injury later that same year. After taking a year off, Lauren returned to competition in 2005, entered her first regional contest in 2007, and took her first figure championship win that same year.

 

Contest History

  • 2013 NGA 21st Annual Northwest Natural Championships – 3rd
  • 2012 NPC Emerald Cup – 7th
  • 2012 ABFF Treasure Valley Axiom Natural Championships – 1st
  • 2011 NGA Northwest Natural Fall Show – 1st
  • 2011 NGA 19th Annual Northwest Natural Pro/Am Championships – 5th
  • 2011 ABFF 6th Annual Golds Classic Bodybuilding Championships – 3rd
  • 2007 WFF Gold’s Gym Treasure Valley Figure Championship – 1st
  • 2007 NPC Emerald Cup – 9th
  • 2005 WFF Gold’s Gym Treasure Valley Figure Championship – 2nd
  • 2003 WFF Gold’s Gym Treasure Valley Figure Championship – 3rd

Sophie Arvebrink

Just a few years ago, Sophie Arvebrink stepped into a Stockholm, Sweden gym as a skinny 18-year-old weighing only 114 pounds.

Shortly thereafter, with a blossoming interest in bodybuilding and a strong desire to succeed, Sophie began an intense training routine focused on overall muscle development. The results of her efforts have been an impressive increase in her lean muscle mass: today Sophie weighs 142 pounds at14 percent body fat.

   

Phil’s Fish Favorites

Fish is a very healthy, high-protein, low-fat, easy to digest food that provides an impressive range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in Omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of our diet.

Wild Salmon

Packed with vitamins, minerals, and healthy Omega-3 and Omega-6 fatty acids, wild salmon delivers a boat load of nutrients with a very low caloric impact: one fillet (143 grams) of wild salmon contains 281 calories whereas its farm-raised cousin swims in with 412. Both varieties have the same amount of protein, but wild salmon has less fat (13 grams versus 27 grams), and almost three times the amount of saturated fat found in farm salmon.

Halibut

A great source of B vitamins and omega-3 fatty acids, halibut is a low-calorie/high-protein salt water treat. One 3-ounce serving contains only 94 calories and over 18 grams of protein.

Mackerel

With health benefits ranging from improving blood flow and lowering blood pressure to brain and nerve development, mackerel is one of the most highly recommended oily fish for a healthy diet. A protein rich fish found in deep temperate and tropical waters, mackerel is a nutrient powerhouse with high levels of Omega-3 and Omega-6 fatty acids, the antioxidant Coenzyme Q10, vitamins A, B6, B12, C, D, E and K, and the minerals calcium, iron, magnesium, phosphorous, potassium, sodium, selenium, zinc and copper.

Trout

Trout is one of the healthiest fish that you can include in your diet. A cooked 3-ounce serving of farm raised rainbow trout contains a whopping 981 milligrams of the Omega-3 fatty acids eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) – which far exceeds the recommended minimum of 250 milligram per day – 21 grams of protein, and only 6 grams of total fat.

Perch

A 3-ounce serving of perch is rich in Omega-3 fatty acids, and delivers 16 grams of protein for just 75 calories.

Tuna

Tuna is one of the most widely consumed fish around the world, and has a range of health benefits that cannot be denied or underestimated. Tuna provides you with more than 80% of your daily value of vitamin B12, 30% of vitamin B6, 100% of niacin, and decent amounts of vitamins A and E. Tuna is also packed with tons of minerals including large amounts of iron, magnesium, phosphorus, potassium and selenium to name just a few. And when it comes to calories, a 6-ounce can of tuna contains only 191 calories; a 6-ounce tuna steak contains only 180 calories, and both average 41 grams of protein.

Anchovies

Low in saturated fat, anchovies are loaded with protein, vitamin A, and Omega-3 fatty acids. 100 grams of this salt-water forage fish contains 131 calories, zero carbs, 4.84 grams of fat, and 20.35 grams of protein.

Shrimp

Four ounces of boiled or steamed shrimp contains just 112 calories, no carbohydrates, nearly 24 grams of protein and 1.2 grams of fat – only 0.3 grams of which is saturated. Shrimp are an excellent source of Omega-3 fatty acids, the essential amino acid tryptophan, vitamin B12, and also provides more than 60 percent of your daily needs for the trace mineral selenium, which enhances immunity, thyroid function and reproduction.

Haddock

A 3-ounce serving of haddock contains only 95 calories, over 25 grams of protein, and less than 1 grams of total fat. This saltwater fish also contains healthy amounts of vitamins B12 and B6, niacin, thiamin, riboflavin, folate, selenium, phosphorus, magnesium, potassium, iron, calcium, sodium and zinc.

Cod

Cod is a low fat flaky white meat fish that is an excellent source of protein, phosphorus, niacin, and Vitamin B-12. A 3-ounce cooked portion of cod has less than 90 calories, one gram of fat, and 15 to 20 grams of protein.

Sardines

Named after the Italian island of Sardinia, Napoleon popularized sardines by making them the first fish ever to be canned. Although still usually found in those flat metal cans, this humble little fish is surprisingly nutritious. Sardines are a prime source of protein (3 grams per can with only 25 calories), vitamin B12, and high levels of tryptophan. They are also chock-full of selenium, vitamin D, Omega-3 fatty acids, calcium and phosphorus.

Jennifer Nicole Lee

A native of Rochester, New York, Jennifer Nicole Lee (born Jennifer Nicole Siciliano on June 13, 1975) is an American fitness model, motivational speaker, and author.

Her life-long struggle with her weight culminated after the birth of her second child when her bodyweight reached 200 pounds. At that point, and with no fitness experience or knowledge whatsoever, Jennifer undertook a year-long exercise and nutrition regimen that resulted in a 70 pound weight loss and being crowned Miss Bikini America in 2005.

 

McDonald’s

Not that long ago, McDonald’s decided to undertake a campaign of transparency (“Our Food, Your Questions”) in response to America’s growing awareness of the unhealthy nature of fast food offerings. While McDonald’s goal was to assure consumers that their products weren’t nearly as bad as purported, the end result was a complete PR debacle.

   

It came as no surprise to anyone that McDonald’s menu was found to be entirely unhealthy and exceptionally high in empty calories, fat, sodium, carbs and cholesterol. But more than one eye brow was raised when the affordable food chain revealed their heavy use of preservatives, flavor enhancers, and a slew of chemicals including acrylamide, aluminum sulfate, azodicarbonamide, carminic acid, cellulose, cysteine-L, dimethylpolysiloxane, disodium 5 ribonucleotides, hydrogenated soybean oil, propylene Glycol, silicone dioxide,  silicone oil, sodium acid pyrophosphate, sodium aluminum phosphate, sodium benzoate, sodium metabisulfite, and THBQ (tertiary butylhydroquinone).

  

Today, few people consider McDonald’s a healthy place to eat, despite its efforts to offer more menu choices. But its insidious marketing of fast foods to children, a decline in U.S. sales, food safety scandals in China, and huge labor issues here, leave the fast food giant struggling in a universal marketplace where people want fresh, healthy food served fast – without genetic engineering, artificial ingredients, or toxic chemicals.