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.

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

Ingredients

Cooking spray

1/2 cup honey

1/2 cup natural creamy peanut butter

2 tablespoons maple syrup

1 tablespoon canola oil

1/4 cup light brown sugar

1/4 teaspoon ground cinnamon

1 teaspoon vanilla extract

2 cups rolled oats

2 cups crisp brown rice cereal

1/4 cup toasted wheat germ

1/2 cup chopped roasted peanuts

1/2 cup chopped dried apricots

1/2 cup chopped dried figs

1/2 teaspoon kosher salt

Directions

Spray a 9 by 13-inch baking dish with cooking spray and set aside.

In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.

In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt.

Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.

Nutrition analysis per serving:

• Calories: 240
• Total fat: 10g
• Saturated fat: 1.5g
• Carbohydrate: 30g
• Protein: 6g
• Sodium: 70mg

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I’m not talking drastic changes, I’m talking simple things you can do right now to help you shed the first few pounds.  See, once you shed the first few pounds by making these simple changes, you will be motivated. You’ll be asking me for the next set of tips to help you continue your weight loss.

So here they are, simple things you can change, swap out, or eliminate to help you shed some quick lbs.  And yes, these really do make a BIG difference!

1. Instead of cream and sugar in your coffee use milk and sweet n’ low
2. Instead of white bread and regular semolina pasta–choose whole wheat (every super market offers a wide selection of whole wheat pastas, breads, english muffins, hamburger buns, etc)
3. Change white rice out for brown rice
4. If you drink regular soda, switch to diet, or cut your total day portion by 50% if you don’t want to switch to diet
5. Before you eat each meal, drink a full cup of water
6. Try turkey meat or bison (buffalo) meat instead of regular beef (a lot of diners and chain restuarants now offer turkey burgers or buffalo burgers.  Bison (buffalo) meat is practially a dead ringer for red meat)
7. Instead of regular chips, get the baked..Doritos, Potato Chips, etc..they all now come in a ‘baked’ version that have less fat

These are just a few to start out with.  If I didn’t touch on anything that relates to you, send me an email and we can work up some more simple changes that you can use to help you shed pounds effortlessly.

njfitnessexpert@aol.com

www.fitnessdietsonline.com

Now imagine another scenario…you start your fire with a few pieces of wood, it’s blazing.  In a couple of hours, before the fire has a chance to slow down too much, you through another 2-3 pieces of wood in it.  What happens? It blazes again, nice and strong, burns the wood up real fast.

Think of your metabolism like a fire.  The less you feed it, the slower it burns (calories).  The more often you toss in a few small, sensible meals, it continues to blaze and burn off calories real quickly.

Don’t you hate those people who can eat whatever they want and never gain a pound?  They have a fast metabolism. You may not, but you can train your metabolism to speed up, just by eating the right foods frequently.

This is why you always here people saying eat 5-6 small meals per day.  Ok so what constitutes a small meal?  Here are a few examples.  Keep in mind portions, a portion healty portion should be the size of your fist or palm.

Examples of small meals:

• Breakfast- egg whites and oatmeal
• Lunch: sliced turkey, apples, broccoli
• Dinner: Salmon, brown rice, veggies

If you eat meals like this, you can eat 5-6 times a day.  You will never feel hungry or deprived, your metabolism will be stimulated to burn calories efficiently, and you will lose weight.

Email me for more ‘small meal’ ideas.  njfitnessexpert@aol.com

Breakfast: Yogurt

Snack: Apple

Lunch: Grilled chicken on whole wheat wrap

Snack: carrots

Dinner: Fish and broccoli

Looks seemingly healthy right?  Plenty of servings of fruit, some veggies and some whole wheat carbs. In actuality, this diet is not good for many women trying to lose weight.  For starters, this diet is loaded with sugars.  Yogurt is packed with sugars, even though it claims to be light or low-cal.  Apples and carrots have sugars too. I’m not saying to avoid fruits, but in this diet, the combination of fruits and  yogurts is entirely too much sugar. 

Instead of yogurt for breakfast, try egg salad made with low-fat mayo. It’s easy enough to make at home and bring to work in a container.  You can even have it on a slice of whole wheat bread.  Or, have a few egg whites on a slice of whole wheat bread.

For a snack, Apples are good, but they do contain sugar.  Sugars are best when eaten along with a protein.  Eating your protein first helps slow the absorption of sugars into your blood stream, reducing the chance of a spike in blood sugar levels, which leads to your body storing fat.  Have half of an apple with some all natural peanut butter, almonds or walnuts.

Just because your wrap is whole wheat, doesn’t mean it is healthy.  Wraps pack plenty of carbs even if they are whole wheat.  You are better off with low-carb breat, or have a sandwich and remove one piece of bread. The grilled chicken is good.  Having it over lettuce with some tomatoes, cucumbers and a low fat dressing is even better.

Read the labels of the foods you are eating and watch for hidden sugars.  20+ grams of sugar for one meal/snack/drink  is too much.  So check your yogurt labels and rethink breakfast.