Low fat/organic grilled cheese photo courtesy of GalaxyFoods.com

One of my all-time favorite foods is Grilled Cheese. Even though it’s warm, I especially love it in summer. I’ve found a great way to still enjoy grilled cheese and cut out most of the calories and fat! Here is how it breaks down:

Regular grilled cheese sandwich: (2 slices of American cheese, 2 slices of wheat bread, cooked with tablespoon of butter)

• Calories= 372
• Grams of fat=23.5

Low Fat Grilled Cheese (replace the regular American cheese with Galaxy Rice Cheese (american or cheddar) and use non-fat butter flavored cooking spray. You can find rice cheese in almost any supermarket these days. Just look in their vegetarian/organic section.

• Calories=210
• Grams of fat= 7

Just by making that simple switch, we saved 160 calories and 16.5 grams of fat in one meal! Imagine the calories and fat grams we could save at each meal by making simple changes.

Click here to learn more about Eddie and send any diet questions to UFTrainingCenter@aol.com

Summer barbeques are notorious for having some of the wost-for-you foods known to man. Just about everything is smothered in mayonnaise, barbeque sauce and cheese. But FEAR NOT, I have some great tips that will help you survive summer barbeques and NOT gain weight! Follow my tips below and see how easy it is to cut out nearly 40 grams of fat in 1 meal at a summer barbeque!

What to Eat at A Summer Barbeque

Good news, there is plenty to eat! Most of what is being served at the barbeque will be fine for you to eat, with a few moderations, of course.

Here’s how to turn a typical cheeseburger into a diet-friendly meal.

Burger + 1 slice of cheese + bun = 359 calories/20 grams fat/21 carbs (approximate numbers)

Here is how to make this burger diet friendly.

1) lose the cheese and save 110 calories and 9 grams of fat

2) lose 1/2 the bum and save 60 calories and 1 gram of fat

Your diet friendly burger with no cheese and only 1/2 of the bun now has 189 calories and 10 grams of fat!

**If you opt for chicken over hamburger meet you’ll save another 9 grams of fat and bring your fat intake down to about 1 gram total.

What Not to Eat at a Summer Barbeque

Unfortunately, you’ll need to stay away from anything made with mayo or butter. Use balsamic vinegar on your salad and you’ll save about 14 grams of fat. Salad dressings are LOADED with fats. The host may not have balsamic vinegar on the table outdoors, but just ask. Nearly every house has red wine vinegar or balsamic vinegar. Both go great on salads.

If you are having corn on the cob, skip the butter, you’ll save 110 calories and 11.5 grams of fat!!!!!

You just saved 36 grams of fat!

By following these simple tips (no cheese, 1/2 hamburger bun, balsamic vinegar instead of regular salad dressing, no butter on corn on the cob) we’ve managed to cut out about 36 grams of fat!

About Eddie

Eddie is a renowned personal trainer in NJ and fitness guru. Eddie is a former body builder and a former Mr New Jersey title holder. Currently, Eddie is the owner and director of personal training at Ultimate Fitness, a 24 hour gym in NJ.

You can also visit Eddie’s diet and fitness blog online.

Q: Eddie, I have recently lost 20 pounds over a few months. I ate everything the same but cut all my portions in half and started walking on the treadmill for 30 minutes every day at about 3.5 miles per hour. For the last 2 weeks or so, it seems as though everything has stopped. I haven’t lost a pound. Why am I not losing any weight if I am still doing everything the same? — Melanie T., Jacksonville, FL

Ask Eddie your weight loss questions. Send an email to UFTrainingCenter@aol.com

A: Weight loss plateaus are very common among dieters and those exercising to cut pounds. You actually answered your own questions without even realizing. Read the last sentence of your question and that is where the answer lies. “I am still doing everything the same”.

Ask any personal trainer, weight loss coach or fitness guru and everyone will tell you the same thing…you have to keep changing up your exercise routine so that you continue to challenge your body. After several months of walking on the treadmill at 3.5 miles per hour for 30 minutes, it’s no longer a challenge for your body. This means that your heart does not have to pump as hard to supply your body with oxygen and your energy output is reduced = burning less calories than you used to by walking on the treadmill.

Start Losing Weight Again!

The bad news is that you hit a plateau, the good news is that this is easily remedied. All you need to do is change the way you are walking on the treadmill to make it challenging once again. There are a few different approaches you can incorporate into your new cardio routine:

1) Reduce the speed slightly and raise the grade/incline of the treadmill so that you are walking up a steep hill

2) Intervals: walk at your usual 3.5 miles per hour for 2 minutes, then pump it up to a light job 4.5-5.0 miles per hour for 2 minutes, then back down to 3.5 for 2 minutes, and back up to your light jog for 2 minutes, and so on. Keep that up for the entire 30 minutes.

3) Incorporate upper body strength training during your 30 minute walk on the treadmill. Grab a pair of 5lb hand weights and pump those biceps, shoulders and triceps while you walk.

The most important aspect of your cardio program is that it continues to challenge you. Be creative, have fun and most importantly challenge yourself.

You’ll need to change it up once again in another few months to avoid another plateau, but this should help you kick it into high gear again.

*****Consult your physician first. Even though you have been doing cardio and losing weight, you are about to change your exercise routine and challenge your body. It’s a wise decision to take the time to consult your physician and ensure that your heart, body and mind are up to the challenge.

NJ Personal Training and Weight Loss Questions Answered

Do you have a question for Eddie about personal training, exercising or losing weight? Feel free to send Eddie an email (uftrainingcenter @ aol.com) and your question will be answered promptly!

About Eddie:

I began my career in the 1980’s as a body builder and competed nationally and won the Mr. New Jersey title in ’92. Shortly thereafter, I began to use my knowledge to help others achieve their goals in fitness and health. I train individuals ranging in age from 12 to 70 years, from the fitness novice to the professional athlete.

It’s never too early or too late to make a commitment to better health.

I provide training, counseling and coaching or a range of clients, young and old with personal training and diet plans. I design fitness programs that work and keep you motivated and interested. I believe in simple lifestyle changes to help you achieve your goals while still enjoying the best life has to offer.

Eddie’s diet and fitness blog is also online!

Eddie is the owner and director of personal training at Ultimate Fitness in NJ.

The reason that Pumpkin Powder seems to work so well for Insomnia is because it contains Tryptophan, which is the same ingredient found in turkey that makes so many of us sleepy after our big Thanksgiving Meal. Doctor Oz’s Pumpkin Seed Powder Smoothie was made by combining 1/2 cup of Pumpkin Seed Powder, 1/2 cup of low fat milk (or water), and honey to taste. Mix these ingredients in a blender until smooth and enjoy.

Sweet Dreams!

Original author: Susan Ray; AtlanticDrugs.com

Certain eating habits can delay baldness in men, doctors from Great Britain are warning.

Photo Courtesy of AtlanticDrugs.com

In one of the country’s most popular newspapers The Daily Mail, a leading hair expert said that particular meals which are popular are making men go bald faster. Diets which lack protein – which can be found in red meat, fish, eggs and chicken – will affect your levels of keratin, a hormone that gives hair strength and helps it to grow. A cooked breakfast may help on this front. Philip Kingsley, a consultant trichologist, says he believes that breakfast is the most important meal of the day for boosting hair follicles.

A lack of iron can also increase hair loss, so eating nuts may be an effective way to keep your hair on your head.

Baldness causes

As well as our dietary intake, other habits may make us more likely to lose our hair. Smoking and coloring your hair frequently can both contribute to baldness. High levels of male hormones such as testosterone can increase hair loss, and since these hormones are released in large quantities when you’re stressed, it’s important to take time to relax.

Male pattern baldness affects millions of men worldwide. It typically starts during a man’s 20s or 30s. By the time men are 50, around half have experienced some degree of male pattern baldness. Some men are unfazed by hair loss and perceive it to be a natural part of ageing, and something they should not be ashamed of. However, for some men, the change in their appearance causes them embarrassment or anxiety. Scientists are constantly looking for a cure to baldness, and one prominent hair loss treatment, Propecia, is available to men who want to stem the onset of baldness.

Eddie Albert, Fitness Expert and Personal Trainer

Renowned NJ personal trainer, Eddie Albert of Ultimate Fitness in Monmouth County, is now offering a

Kettlebell personal training boot camp.  The kettlebell boot camp classes are 30 minutes in length and are $40.00 per session.  Up to two people can sign up for the personal training boot camp and split the cost (in-home kettlebell training is available in Monmouth County at an additional cost).

Kettlebell training is one of the most effective ways to burn a massive amount of calories and sculpt lean, long muscles.  The American Council on Exercise estimates that kettlebell training can burn up to 1,200 calories per hour.

Eddie is a fan of kettlebell training for women especially.  “Because kettlebell movements are designed to work the body aerobically and an anaerobically, kettlebell exercisers have long, defined muscles.  Kettlebell training does NOT build bulky, thick muscles.”

Benefits of Kettlebell Training

Total body conditioning: Kettlebell exercises are meant to work your entire body.  While it may seem that you are really working your shoulders or legs, kettlebell exercises call on nearly every muscle in your body to perform a movement.  This is unprecedented fat burning and muscle sculpting at its finest.

More results, less time: Because each kettlebell exercise works multiple muscles, you don’t need to spend hours in the gym.  Even a 30 minute power workout will get you incredible results.

Lean muscle development: Because kettlebell exercises use light weight with repeated repetitions in a fast and concise movement, kettlebell exercises have lean, sculpted bodies.  Kettlebell exercises are NOT used to develop bulky or thick muscles.  This is particularly appealing to women.

Major calorie burning:  The American Council on Exercise estimates that Kettlebell workouts burn approximately 20 calories per minute, that’s 1,200 calories an hour!  To burn that many calories, you would need to run a 6 minute mile for about 20 minutes straight!

To inquire about kettlebell training boot camp with Eddie call 732-531-3586.

About Edward Albert

Edward Albert is the owner and director of personal training at Ultimate Fitness Training Center in Ocean Township NJ.  Albert has been in the fitness industry for over 20 years and is a former bodybuilder.  In 1992, Albert held the title of Mr. New Jersey.  Today Albert is dedicated to improving the life and longevity of individuals of all ages, shapes and sizes.

How can this be you may ask? Well it’s actually not that surprising. Much of the water we get is actually from food, so the feeling of hunger and the feeling of thirst are closely related. Sometimes it’s hard for us to interpret what our body needs and our first instinct is to fulfill any need we have with food.

Mistaking thirst for hunger can be a huge pitfall for dieters. But there are ways to avoid this common diet mistake. For starters, drink more water throughout the day, whether you feel thirsty for not. This will help you feel full and will help you avoid eating more food than you actually need. Another benefit is that you will be fully hydrated which has many wonderful benefits for your overall health, appearance and energy level.

Do you feel fatigued during the day? Chances are you are not drinking enough water. Lack of water is the #1 cause of daytime fatigue.

Water is an important component to successful weight loss. Be sure you are drinking at least 8 glasses of water every day!

About Edward Albert

Eddie Albert is the owner and director of personal training at Ultimate Fitness Training Center in Ocean NJ. Albert has been in the fitness industry for over 20 years and is a former bodybuilder. In 1992, Albert held the title of Mr. New Jersey. Today Albert is dedicated to improving the life and longevity of individuals of all ages, shapes and sizes.

nj personal trainers

Eddie says dieters should never try fad diets, deprivation or cutting out a specific food group entirely. According to Eddie, education and not deprivation is the key to lasting weight loss success. “We have to educate those who want to lose weight on the proper food groups and about portion sizes as well. Boycotting bread to lose weight won’t work. What happens when you go back to eating bread again? You can’t do without it forever,” explains Eddie.

NJ Personal Trainer Says Don’t Ditch Carbs

“Carbs have a bad reputation on the diet block but that’s mostly because most people eat the wrong types of carbohydrates,” he says. According to Eddie, complex carbs like whole grain bread, wheat and oatmeal give you energy and contain fiber, two important components for losing weight. “You need energy to be active and workout and fiber helps your system regulate itself so your metabolism can be free of toxins and burn efficiently.

Eddie says that the carbs that should be ditched are ‘simple carbs’. These include candy, white rice, white flour, white bread, regular pastas, sugar, etc. Simple carbs are refined—not natural and can lead to weight gain, diabetes, obesity, cardio vascular disease and more.

Eddie says the first step in getting healthy is to switch all white breads and regular pastas out for wheat breads and wheat pastas and exchange soda for water. “Just that little change could actually help some people start to lose weight right off the bat,” says Eddie.

Eddie is a personal trainer, fitness expert and owner of Ultimate Fitness, a 24 hour gym in Ocean Township. He offers the ‘Ultimate 6’ weight loss program which is a 6 week diet that cleans out the toxins and kick starts your metabolism.

Contact Eddie

It can’t be denied that eliminating toxins from your diet, such as those found in pesticides and hormones used in much of the food we eat, is a healthy idea.  However, like my mother always said, it’s all about moderation.

If you are someone who consumes a great deal of a certain food or drink, like my wife with milk, I definitely recommend switching to the organic alternative.  If you are pregnant or nursing, organic options are a great alternative for obvious reasons.  Don’t go crazy with buying up the organic super market.  For items you eat and drink sparingly, it’s ok to purchase regular fruits and veggies from your supermarket and wash them thoroughly.  Remember, you don’t necessarily have to go to an oganic marktet to purchase these items.  Most chains like Wegmans, Shoprite and Foodtown now offer organic sections which offer the same great selections as the organic markets but for better prices.

The truth is, there is nothing low fat about the D&D muffins.  I guess you could say, however, that they are LOWER in fat compared to their other muffins.  But, by no means, is this a food that should be labeled as a ‘low fat’ food.

You might be surprised to learn the nutrition facts about low fat blueberry muffin.  I hate to burst your bubble, but here they are:

Calories (%DV based on daily intake of 2,000 cal) 400 cal 20%

Calories from Fat  45  25%

Total Fat 5 g 7.7%

Saturated Fat (DRI 20 g) 2 g 10%

Trans Fat  0 g  

Cholesterol 60 mg 20%

Sodium 490 mg 20.4%

Total Carbohydrate 78 g 26%

Dietary Fiber (DRI 25 g) 3 g 12%

Sugars 33 g 66%

An astounding 66% of the entire sugars you should be eating in one day is contained in just one of these low fat muffins.  If you drink orange juice, regular soda, or any other caloric drink, you will be way over your daily sugar intake.  Wonder why you’re not losing weight now?

Remember, if it tastes too good to be low fat, it is NOT low fat