CALORIE COUNTER AND SUBSTITUES

SALADS

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Chef salad with oil dressing, 1 tbsp.180Chef salad with dietetic dressing, 1 tbsp.40140
Chef salad with mayonnaise, 1 tbsp.125Chef salad with dietetic dressing, 1 tbsp.4085
Chef salad with Roquefort, blue, Russian, French, 1 tbsp.105Chef salad with dietetic dressing, 1 tbsp.4065

SANDWICHES

FOR THISCALORIESSUBSTITUTE CALORIESCAL SAVED
Club sandwich375Bacon & Tomato (open)200175
Peanut butter & Jelly275Egg salad (open)165110
Turkey with Gravy, 3 tbsp.520Hamburger, lean (open)200320

SNACKS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Fudge, 1 oz.115Vanilla wafers (dietetic), 25065
Peanuts (salted), 1 oz.170Apple, 110070
Peanuts (roasted), 1 cup1375Grapes, 1 cup651310
Potato chips, 10 med.115Pretzels, 10 sm. Sticks3580
Chocolate, 1 oz. bar145Toasted marshmallows, 37570

VEGETABLES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Baked beans, 1 cup320Green beans, 1 cup30290
Lima beans, 1 cup160Asparagus, 1 cup30130
Corn (canned), 1 cup185Cauliflower, 1 cup30155
Peas (canned), 1 cup145Peas (fresh), 1 cup11530
Winter squash, 1 cup75Summer squash, 1 cup3045
Succotash, 1 cup260Spinach, 1 cup40220

 

MEATS

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Loin roast, 3 oz.290Pot roast, 3 oz.160130
Rump roast, 3 oz.290Rib roast, 3 oz.20090
Swiss steak, 3 ½ oz.300Liver (fried), 2 ½ oz.21090
Hamburger (broiled) 3 oz.240Hamburger, lean, 3 oz.14595
Porterhouse steak, 3 oz.250Club steak, 3 oz.16090
Rib lamp chop (med), 3 oz.300Lamb leg roast (lean), 3 oz.160140
Pork chop (med), 3 oz.340Veal chop (med), 3 oz.185155
Pork roast, 3 oz.310Veal roast, 3 oz.23080
Pork sausage, 3 oz.405Ham (boiled, lean), 3 oz.200205

FISH AND FOWL

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Tuna (canned), 3 oz.165Crabmeat (canned), 3 oz.8085
Oysters (fried), 6400Oysters (shell w/sauce), 6100300
Ocean perch (fried), 4 oz.260Bass, 4 oz.105155
Fish sticks, 4 oz. or 5 sticks200Swordfish (broiled), 3 oz.14060
Lobster meat, 4 oz. with 2 tbsps. Butter300Lobster meat, 4 oz. with lemon95205
Duck (roasted), 3 oz.310Chicken (roasted), 3 oz.160150

BEVERAGES

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Milk (whole), 8
oz.
165Milk (buttermilk, skm), 8 oz.8085
Prune juice, 8
oz.
170Tomato juice, 8 oz.50120
Soft drinks, 8
oz.
105Diet soft drinks, 8 oz.1104
Coffee (cream & 2 tsp. sugar)110Coffee (black/sweetener)0110
Cocoa (all milk), 8 oz.235Cocoa (milk & water), 8 oz.14095
Chocolate
milkshake, 8 oz.
500Lemonade (sweetend) 8 oz.100400
Beer (1 bottle), 1oz.175Liquor (1 oz.) with soda or water, 8 oz.12055

POTATOES

FOR THIS
CALORI
SUBSTITUECALORIESCAL SAVED
Fried, 1 cup480Baked (2 ½” diam.)100380
Mashed, 1 cup245Boiled (2 ½” diam.)100145

PIE

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Apple, 1 pc. (1/7 of 9” pie)345Tangerine, 140305
Blueberry, 1 pc.290Blueberries, ½ cup45245
Cherry, 1 pc.355Cherries (whole), ½ cup40315
Lemon meringue, 1 pc.305Lemon gelatin, ½ cup70235
Peach, 1 pc.280Peach (whole), 1 pc.35245

DESSERT

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Angel food cake, 2” piece110Cantaloupe melon, ½4070
Cheese cake, 2” piece200Watermelon, ½” slice60140
Chocolate cake with icing425Sponge cake, 2” piece120305
Fruit cake, 1 oz. piece115Grapes, 1 cup6550
Pound cake, 1 oz. piece140Plums, 25090
Cupcake, white icing, 1230Plain cupcake, 1115115
Cookies (3” diam.), 1120Vanilla wafer (dietetic), 12595
Ice cream, 4 oz.150Yogurt (flavored), 4 oz.6090

BREAKFAST

FOR THISCALORIESSUBSTITUTECALORIESCAL SAVED
Rice flakes, 1 cup110Puffed rice, 1 cup5060
Eggs (scrambled), 2220Eggs (boiled, poached), 216060
Butter on toast170Apple butter on toast9080
Cheese (blue, cheddar, cream, & swiss)105Cheese (cottage, un-creamed)2580

This Is How Many Push-Ups You Need to See Results

Push-ups are arguably the most classic move in fitness—and for good reason. For one thing, a no-equipment exercise means you can break into a workout no matter where you are. And if you’re going to do just one move, push-ups are a solid choice. Not only do they work your arms, but they also target your chest, shoulders, and abs. Not bad for such a simple move!

But here’s the thing: Push-ups aren’t quite as simple as they seem. Mastering the full upper-body move is actually pretty advanced, says Dani Singer, certified personal trainer and fitness director of Fit2Go Personal Training. ‘You’re probably doing it wrong, and if you want to get results, it’s key to get the form right,’ he says. ‘It’s not something you should expect to do right from the get-go.’ Find out how to get six-pack abs without a single crunch.

A proper push-up requires you to keep your back straight like a plank, maintaining that form while you lower yourself to the floor. If you’ve been pumping out 20 push-ups at a time but your back is arched and shoulders hunched, you’re just working against yourself—and you won’t get the results you’re looking for. Bad form puts you at risk for injury, and you aren’t getting the most out of your workout, says Singer.

Most beginners like to practice with knee push-ups, but Singer warns against starting there. ‘It completely changes the mechanics, and most people do it wrong,’ he says. Knee push-ups don’t work your core like regular push-ups do, and bad form can hurt your shoulders and back.

Instead, he recommends doing incline push-ups: Keep your feet on the floor as usual, but place your hands on a raised surface, like a chair. Beginners should start with three sets of five, working slowly and concentrating on form. ‘You’ll feel that the next day,’ says Singer. ‘You’ll feel a bit sore and feel your arms getting more firm—that’s the result right there.’ You’ll also want to try the 15 workouts that burn the most calories.

For your next workout, increase to six reps. Once you’ve mastered three sets of 10, move to a lower incline, like a step platform. Again, aim for three sets of 10 before moving on to your final goal: a standard floor push-up. Even if you can only do five, you’ll be noticeably stronger than when you started out. ‘When you get into full push-ups, you should see your arms getting more firm,’ says Singer.

One last caveat: Push-ups improve your strength, but one move alone won’t reshape your whole body if you’re carrying excess body weight. ‘If your goal is to look better and tone up, then nutrition is the most important piece,’ says Singer. Shed some pounds through.


healthy eating while you add in physical activity, and you’ll be impressed by what you see in the mirror. Start with these 50 things you can do today to lose weight.

Via MSN

Benefits of “magical” lemon water, straight from a doctor

If there’s one thing that unites women from all different wellness cliques—A-list nutritionists, natural beauty bosses, and fitness fashion moguls alike—it’s gotta be drinking water with lemon. (And let’s not even try and count all the celebrities who’ve made it a part of their a.m. routines.)

The benefits of this quick-and-easy practice are supposedly many, ranging from brighter skin to improved digestion to a boosted immune system and beyond. Of course, these are all welcome side effects of staying well-hydrated, even without a lemon slice in your glass. Which raises an important question: Is that little squeeze of citrus actually doing much more for our bodies than plain water would?

To find out, I consulted naturopathic doctor Erica Matluck, ND, NP, who started by filling me in on the ancient roots of this modern wellness craze. “While drinking lemon water is an Ayurvedic tradition, there are reports of many historical cultures using lemons for medicinal purposes—Egyptians, Greeks, and Romans,” she explains. “The earliest clinical benefits of lemons were observed in 1747 by the Scottish physician James Lind, who added lemon juice to the diets of seamen with scurvy. Though he concluded that lemon juice was effective, he found oranges to be more effective.” (Makes sense, since oranges are higher in immune-boosting vitamin C than any other citrus fruit.)

While there’s been some clinical research on the nutritional value of lemons since then, Dr. Matluck says there have been “few, if any, randomized, controlled studies” on lemon water, specifically. (Womp, womp.) “We know about the health benefits of many of the constituents of lemons, but we don’t have a good body of research to know if adding some lemon juice to your water provides a sufficient amount of any of these constituents to get all of the potential benefits,” Dr. Matluck explains.

So does that mean we’re getting no benefit at all from putting lemon wedges into our S’well bottles? Not quite. Here, Dr. Matluck puts some of the most common claims around the benefits of lemon water under a microscope, based on the data we do have.

Which of the benefits of lemon water are actually legit? Let’s investigate.

a vase of flowers on a table: benefits of lemon water

© Photo: Stocksy/Pixel Stories benefits of lemon water

Can lemon water help you heal faster when you’re sick?

Unfortunately, if lemon water is part of your cold-proofing arsenal, it probably isn’t doing much of the heavy lifting. “Lemons are high in vitamin C, which is supportive to the immune system,” says Dr. Matluck. “But the amount of vitamin C you consume by adding lemon to water is not likely enough to boost the immune system.” The recommended daily allowance of vitamin C for women is 75 mg, and an entire lemon contains a third of that amount. Yet studies have found that more than 1 gram (1000 mg) per day of vitamin C is needed to help reduce the duration of a common cold.

If you feel like you’re coming down with something, you’d be better off taking a supplement with at least 1,000 mg of vitamin C. (Unless you actually want to consume 34+ lemons in a day…)

Can lemon water help to treat kidney stones?

This one’s actually true, according to Dr. Matluck. “The citric acid in lemons can help break up and prevent certain types of kidney stones,” she says. Indeed, researchers have found that drinking 4 ounces of lemon juice (or orange juice, or melon juice) in tap water increases citrate levels in the urine—which, in turn, can help ward off kidney stones.

Does lemon water actually balance the body’s pH?

Some holistic health gurus stress the importance of eating alkaline foods—fruits and veggies, mainly—as a means of counteracting all of the acidic foods in the standard American diet, which are said to cause acidity in the body and, in turn, disease. (Think meat, dairy, and processed foods.) But that’s not actually the way our biochemistry works, says Dr. Matluck.

“The pH of the body is very tightly controlled,” she explains. “Though lemons are considered an alkalinizing food, your diet will not significantly change the pH of your blood.” That said, tons of studies have found that eating a plant-heavy, whole-food-based diet is highly beneficial to health for reasons other than pH balancing, and lemon water can certainly be a part of that.

Can drinking lemon water help a person manage their weight?

Kind of—but maybe not for the reasons you’ve heard before. “Drinking lemon water on its own is not a sufficient weight loss strategy,” says Dr. Matluck. “However, it may be a supportive component of a more holistic program.” For one thing, a 2011 study showed that drinking water before meals can result in accelerated weight loss, presumably because the water helps promote feelings of fullness, which could prevent overeating. If you’re trying to cut back on sugar-laden drinks throughout the day, lemon water may be a more enticing alternative than plain water.

Can lemon water promote healthier skin?

Many a wellness influencer has credited her clear, glowy skin to her warm lemon water habit. But this probably has more to do with the water itself than the lemon. “Though vitamin C has been shown to provide benefits to skin, there is no evidence to support that consuming lemon water will do the same,” says Dr. Matluck.

Staying hydrated, on the other hand, is indisputably one of the best things you can do for your complexion. So yes, keep drinking all the H2O—and, by all means, add lemon if you dig it. If vitamin C’s skin-protective properties are what you’re after, eat a wide range of foods with vitamin C and invest in a topical serum.

Does lemon water help with digestion and detoxification?

Again, this is probably a case where the water is the real MVP. “Hydration alone is supportive to the body’s detoxification processes,” says Dr. Matluck. But she says there isn’t compelling proof that lemon water specifically is better at detoxifying you than regular H2O. The same goes for the digestion piece, she adds—and besides, if you’re having digestive issues, your doctor should really be your first port of call. “There are many different causes for digestive problems so the first step toward treatment is identifying the cause,” she points out.

So should we be drinking lemon water or nah?

To sum all of this up, Dr. Matluck hasn’t seen enough science to suggest that drinking lemon water is superior to drinking regular water, if you’re not doing it to prevent kidney stones.

But I’m not here to be a total lemon water buzzkill. There is one other reason why you might want to go for lemon water, in Dr. Matluck’s opinion: “It does taste better!” If that’s gonna tempt you to drink a little more water—enough so that you’re peeing every 2-3 hours for optimal hydration—then bring on the sour stuff.

Via MSN

Few Things To Keep In Mind When Trying To Lose Weight

Trying To Lose Weight is not only a challenge, but a process that needs to be learned. Often times people wished to look certain type of way or like certain people but don’t know where to start or how to go about it. Here are Some things to know on your path to weight loss. First, focus on losing 1 1/2 to 2 pounds per week.

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Secondly, walk for at least thirty minutes to an hour each day. Try to lift light weight three times a week. Thirdly, watch your fat intake. For example, eat lean cut beef in only four to six ounce portions, or substituting the beef with chicken, Turkey, or fish. Fourthly, watch your sugar intake. This means strictly limiting processed sugars (carbohydrates). Example of Processed foods include white bread, cookies, cake, ice cream, soft drinks, etc. Always eat whole grains, whole fruits, and whole vegetables. Keep in mind that processed sugar consumed in large quantities year after year “angers” blood sugar regulation, leading to being overweight and type two diabetes. It is never too late to calm blood sugar regulation by severely limiting processed foods.

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Lastly, be sure to consult your doctor before starting any type of diet or exercise.

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Best Diet Tips For Successful Weight Loss

TIP NO. 1 Don’t skip Breakfast. Most people find that they lose weight when they skip breakfast, so they make skipping breakfast a habit. Skipping breakfast may cut calories but it can also leave you hungry and out of energy throughout the day which causes overeating and unhealthy snacking. Study shows that people who eat breakfast every morning are more likely to maintain a healthy weight. Eat something (preferably protein) in the mornings to boost your metabolism and sustain your energy levels for a productive day.

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TIP NO. 2:  Eat several small portion meals during the day rather than a one time tank of food. Please note that in order to lose weight, you must eat fewer calories than you burn. People who eat 4-5 meals or snacks per day are better able to control their appetite and weight according to research. Divide your daily calories, carb, and fat into smaller portions at the start of day to avoid the temptation of eating more than your daily requirements.

TIP NO. 3:  Drink plenty of low calorie fluids (preferably water). Don’t confuse thirst with hunger because sometimes all your body really needs is a glass of cold ice beverage. If you don’t like drinking water you can add or spice your water up with either a slice of lemon or other fruits to sweeten it up. Don’t wait until you’re thirsty to drink. Set a timer if possible to remind you to drink maybe every hour. Eight 8-ounce glasses, about 2 liters, or half a gallon or fluid is recommended for daily consumption. REMEMBER 8×8 RULE.

TIP NO 4:  Don’t drink too many calories. Calories in fruit juice add up really quickly than you can imagine. Fancy coffee and alcoholic beverages can be up to 500 calories or more. Don’t overlook the calories in the beverages you drink, save the calories for some nice whole meal. One soda a day adds 10-15 pounds a year. It is important to note that liquid calories does not curb hunger.

TIP NO. 5:  Avoid mindless eating or snacking. Mindless eating occurs when you finally sit down relaxing with a bag of chips or cookies in front of the television especially after dinner. This can turn into a chronic habit that can be difficult to get rid of, and it can result in significant weight gain. You should allow yourself a low-calorie snack (like 100 calories at a time), track how much snack you consume, or completely close down your kitchen after a certain hour. Homemade snacks are usually a winner when trying to lose weight because most stores bought snacks have hidden calories and sugar that they don’t necessarily report.

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TIP NO. 6:  Eat protein at every meal. Protein is more satisfying than carbs. Protein helps preserve muscle mass and encourage fat burning while keeping you feeling full during the fat burning process, so be sure to include healthy protein sources like yogurt, cheese, nuts, or beans. Meat is also another great source of protein that should be eaten in moderation.

TIP NO. 7:  Do not get rid of your favorite food. You can still enjoy your favorite food in moderation. Complete doing without your favorite foods leads to weight gain because it triggers “rebound ” overeating. Cutting out your favorite foods may make it difficult to adhere to your diet and weight loss process.

TIP NO. 8:  Speaking of diet, DON’T USE CRASH DIETS. Yes, you can lose weight fast with those diets but what you’re doing is really training your metabolism to slow down, so when you start eating again you will gain weight even much faster than before. A slow and steady diet is recommended for a successful weight loss and weight maintenance.

TIP NO. 9:  When you go out to eat, order children’s portions. This helps trim your calories and get your portions under control. If possible, use smaller plates and taller glasses to make it seem like a lot of food because if your mind is satisfied, your stomach likely will too.

TIP NO. 10:  Stock your kitchen with healthy alternative and convenience foods. This was you’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 to 10 minutes. Pre-packaged foods is another great way you can keep from indulging too many calories.

https://nursekitchen.com/2018/10/10/importance-of-eating-breakfast/

TIP NO. 11:  Last but not least, get physically active. Whether you’re trying to lose weight or not, physical activity is good for you. Don’t use exercise to earn overeating right, this sets up a negative thought pattern which may cause you even hate exercising the more. When you exercise, focus on how great you feel, how much more energy you have, and how much better you sleep. Several exercises to help with weight loss are readily available online, YouTube, apps, and more. Just mere 30 minutes walking 3 times a day can produce dramatic changes rather than sitting in front of the screen and making excuses. Make it a habit and find the fun in it, you’ll be happier than ever.