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!

Ask Eddie your fitness questions! Send an email to EAFit@aol.com

So why is warming up before exercising so important and what types of warm ups should you do?

One of the most important reasons to warm up is to prevent injury, but there are many other benefits including burning calories, enhance your fat burning potential and more. Warming up gets your blood flowing and your muscles need blood flow and the oxygen it carries to perform at their best when you are using them to their fullest potential.

When you first start warming up, the first line of energy your body will tap into is sugar. When you get passed burning sugar for energy, your body will choose fat as a source of fuel. This is where we want to be to lose weight. This is why I said that you can enhance your fat burning potential by warming up first…getting rid of sugar in the body and ultimately moving into a fat burning mode for the most intense part of your workout.

How to Warm Up Properly?

At the gym, an easy way to warm your entire body up is to get on the treadmill at a medium pace. Start out slow and work your way to a brisk walk. To warm up your upper body, you can pump your arms as if you are doing bicep curls (without weights) and shoulder presses. You shouldn’t be out of breath, but as get warmed up your heart rate should be elevated slightly. 5 minutes on the treadmill pumping your arms will get you nice and warm and ready to begin your workout.

If you’re not at the gym, let’s say working out at home, take a few trips up and down the stairs, perform a set of 25 jumping jacks, pump your arms as if doing bicep curls, shoulder presses, tricep kick backs, etc. Basically, go through a few exercises without weights to simulate movement and get blood flowing to these areas of your body.

Once you’ve warmed up for about 5 minutes, your muscles will have awakened and will be ready to tackle your workout!

For some great exercise ideas, check out our fitness channel on YouTube.

About Edward Albert

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

You have to challenge the muscles of your abdominal wall in many different ways to get the best results.  A member of my gym came up to me and said, “Ed, I don’t understand what I’m doing wrong. I do hundreds of sit-ups each week with my workout, and my abs are still flabby.”  So I asked him, “are you feeling a burn when you are doing these situps?  Are the last 8-10 reps very hard for you to do?”  And he said, “no, actually it’s pretty easy.”

Herein lies the problem.  Just doing hundreds of situps does nothing for you if you are not challenging your abs.  If you’re not feeling the muscles work, chances are…they aren’t.

Mountain Climbers

One of my favorite ab exercises to do is the Mountain Climber. I love this exercise because it gets you off your back and into a whole new movement. Mountain Climbers work your abs hard.  Now the trick here is just like any other exercise, don’t over do it and change up your ab routine as often as possible to keep it challenging.

This is a great exercise to add into your ab routine.  If you are a beginner, start with 30 seconds. Work your way up to a full minute of Mountain Climbers.  Then, to really challenge your abs, you can add ankle weights to increase the intensity.

Now I have to stress that form is so important here. You can really hurt your back if you are not doing these properly.

Watch the video below on how to perform Mountain Climbers, but if possible, talk to a personal trainer at your local gym and ask for some tips on form. You want to be as safe as possible when doing these exercises.

About Edward Albert
Edward Albert is the owner and director of personal training at Ultimate Fitness Training Center in

Ask Eddie your fitness questions! Send an email to EAFit@aol.com

Ocean Township NJ. He has been in the fitness industry for over 20 years and is a former bodybuilder. In 1992, he held the title of Mr. New Jersey. Today he is dedicated to improving the life and longevity of individuals of all ages, shapes and sizes.

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.

Raspberry Cheesecake courtesy of Fiona Haynes

If you love cheesecake but hate the fat and calories, then these portion-controlled lower-fat raspberry cheesecakes should fit the bill. Plus, they’re quick and easy to make. I use tub cream cheese rather than blocks because the cream cheese is nice and soft.

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 12 individual mini cheesecakes

Ingredients:

• 12 reduced-fat vanilla wafers (optional)
• 1 8-ounce tub fat-free cream cheese
• 1 8-ounce tub 1/3-less-fat cream cheese
• 1/2 cup sugar
• 2 tbsp cornstarch
• 1 egg
• 1 egg white
• 1 tsp vanilla
• 1 cup raspberries, plus extra for garnish

Preparation:

Preheat oven to 350 degrees

Line a 12-cup muffin pan with paper or foil cups. Drop one vanilla wafer into bottom of each muffin cup (if using)

Place cream cheeses in a medium bowl with sugar and cornstarch. Beat on low speed with an electric mixer. Add egg and egg white and mix for 1 minute. Add vanilla extract.

Mash raspberries with a fork, and push mashed fruit through a sieve into cream cheese mixture. Stir well.

Fill muffins cups two-thirds full with cream cheese mixture.

Bake 15-18 minutes until set around the edges and barely soft in the middle.

Top each cheesecake with a raspberry if desired.

Cool, then remove from pan and chill until ready to serve

Per cheesecake with wafer: Calories 126, Calories from Fat 42, Total Fat 4.7g (sat 2.5g), Cholesterol 33mg, Sodium 212mg, Carbohydrate 15.8g, Fiber 0.8g, Protein 5.2g

Per cheesecake (without wafer): Calories 110, Calories from Fat 37, Total Fat 4.2g (sat fat 2.4g), Cholesterol 31mg, Sodium 201mg, Carbohydrate 13.2g, Fiber 0.7g, Protein 5g

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.