Category Archives: Nutrition

01.24.10
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Eating Healthy in Restaurants

Did you know that when eating out at a restaurant… alot of times you can order good choices that might not be on the menu?

Usually most places will have some type of chicken or fish dish with a carb & vegetables.

Chicken or fish are the best low-fat choices for protein… so…

Say you see a dish with chicken and pasta with some type of sauce. Or you see a fish dish, but it’s breaded and/or fried and the side is a baked potato with cheese and broccoli. Or you see a chicken dish with vegetables and they’ve been cooked in oil.

And, what if those are your best choices off the whole menu. Which one do you eat? Which one is the healthiet?

This is what I do when I see choices like that. Usually places that have choices like that… can also make the same combinations, but can prepare them a little healthier if you ask.

So what do you ask for? You always want to try to get your chicken or fish grilled or steamed, with no breading.

You can also get baked if it’s not baked in butter or any fatty sauce. Try to stay away from sauces if you can or get it on the side if you want, so you at least you have control over how much you eat.

For the baked potato you would want to get it plain with no cheese, sour cream, or butter. You can still have the broccoli on it, but ask if the broccoli can be steamed.

Anytime that there are choices of pasta, potato, fish, chicken or vegetables… you can always ask for everything plain with no sauce or butter and ask if they can steam or grill things rather than fry.

You’ll be surprised how often they can accommodate you if you just ask. Then you don’t have to be afraid of going out to dinner anymore!

Take care,
Clifta

10.05.09
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Best Thing to Lose Weight?

This is a quick post from a question I just got from someone.

She wrote:

My friend would like to no the best thing to lose weight?

My Answer:

Everyone hates to hear this but, diet and cardio is the best way to lose weight. There are no Magic Pills… Just dedication and commitment to yourself.

You have to eat right in order to get leaner and also do some type of cardio 4-6 times per week. The amount of time, would depend on how much needs to be lost.

Hope the helps. 🙂

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

10.02.09
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Juicing Healthy Energy Drinks Carrots & Garlic!

This is one of my favorite, healthy, alkalizing drinks made with carrots and garlic. It’ll bring your pH level right up and to me it’s very healing, energizing, & healthy! When your body is slightly alkaline like it’s supposed to be… You’ll feel better, have more energy, loss weight easier, and loss alot of your aches and pains!!!

Fruits and vegetables are full of vitamins and minerals and are so good for you. Ha… Look at Jack Lalanne! He’s 90+.

If you look to the left… you’ll see really good prices on the Jack Lalanne Juicer .

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

09.09.09
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Should we ban fast food near schools?

by… Kim Conte

A new study in California shows a strong link between teen obesity and the proximity of fast food restaurants to schools.

 According to an article in the LA Times, the presence of a fast food chain like McDonald’s, Burger King, Taco Bell, KFC, and Pizza Hut within walking distance of school (about 530 feet or less) resulted in a 5.2 percent increase in incidence of student obesity when compared with students attending schools not near restaurants.

OK, I know. Obesity can be caused by lots of things including genetics, lack of exercise, and nutrition, but some researchers believe that fast food proximity to schools is a contributing factor. I may have eaten Taco Bell from time to time back in the day. Those spots were a hangout because it was cheap, fast, and (as they say) close to the school.

But the rate of diabetes and heart disease among young people is growing, so this is serious. State and local governments in California (and across the country) have started to ban certain foods in schools including soda, junk food, trans fats, and even bake sales. Should they go ahead and ban the restaurants that serve this kind of stuff, too?

Some CafeMoms feel parents are the ones who should teach their kids good eating habits, so they would make the right choices.

Is it enough to teach nutrition at home and in schools? Should fast food be banned near schools? What do you think should be done?

Written for CafeMom’s Food & Party Buzz by Kim Conte

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What do you all think?

Although I don’t have kids… if I did… I would think it’s my responsibility to teach them what’s healthy and what’s not! Otherwise trying to ban fast foods from school areas teaches the kids to blame someone else for their own mistakes. You can’t always go around blaming others… kids have to learn to be accountable for their actions and be responsible of their OWNSELVES!

Thank you,

Clifta Coulter Perez

Former IFBB Pro Bodybuilder
Reno Personal Fitness Trainer


08.21.09
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Potatoes… A Great Source of Energy!

PotatoPotatoes… A Great Source of Energy!

You don’t know how many times that I’ve heard that potatoes are not good for you, that you shouldn’t eat them, and that they’ll make you fat, but I’m here to tell you they are a great source of complex carbohydrates and will only make you fat if you prepare them incorrectly and put the wrong toppings on them.

Frying potatoes or any food, for that matter, is one of the worst ways to prepare them. Also topping your healthy potato with butter, sour cream, cheese, or bacon bits are really the things that make you fat, not the potato itself. If prepared correctly and with the right toppings, potatoes are a great energy source to add to your diet. They can help you to push harder during your exercise routines helping you to burn more calories and lose more weight.

Potatoes are a very nutritious vegetable with great health benefits. They are very high in vitamin C. One medium potato contains 45% of the vitamin C that is commended for good health. Potatoes are also high in fiber and contain more potassium than a banana.

Potatoes are naturally low in calories and contain no fat, sodium, or cholesterol. The skins of the potatoes supply a beneficial dose of fiber, iron, potassium, calcium, zinc, phosphorus, and several B vitamins.

You can cook potatoes in a variety of ways like boiling them, baking them, steaming them, roasting them, microwaving them, mashing them, and even making them into french fries… all in a healthy way, of course!