The following comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods can be used to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. Using these strategies consistently for parties and social gatherings over the course of the year, not just for the Super Bowl, could prevent 5-10 lbs of fat gain!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

Enjoy the Super Bowl Festivities, especially the commercials, but eat responsibly!

Leave a comment with your pick to win and your strategies to stay healthy today!

Committed to your health,

Heath Herrera, M.Ed., CSCS, YFS1

P.S. – BONUS: Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday <<— CLICK HERE

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do Not Fast in Preparation:  Fasting for a feast can turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Enjoy the game,

Heath Herrera, M.Ed., CSCS, YFS1

As a fitness pro, this is my busiest time of the year – as you can imagine

But I had to write to you today to let you know about two awesome updates:

First, I wanted to share this great article with you about a common food that helps you:

1- Deter Fat Cell Growth

2- Increase Energy Expenditure

3- Reduce Food Intake

Cool, huh?!

Here’s the link to the article: http://HHFitness.getprograde.com/fight-bodyfat-with-capsaicin.html

Second, Prograde Nutrition is having a 25% off sale on their ultra-powerful Prograde Metabolism!

As you know, you won’t find all your weight loss answers in a bottle.

BUT…Prograde Metabolism is specifically designed to work in conjunction with a sound fitness and nutrition plan.

Click the link below for your 25% off coupon!

http://HHFitness.getprograde.com/specials

Happy New Year!

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Yes, I’m a Prograde Partner

It’s one of those foods you look at and say, “I’m going to eat healthy, I think I’ll have the salmon.”

You’ve heard they’re a great source of protein and essential fatty acids.

That’s true.

But trust me, what you’re about to read is very disturbing.

Very.

Before you know it you might be eating a genetically modified fish that’s, well, kinda like salmon, I guess.

I know I won’t be eating it, that’s for sure!

Check out this article to discover the latest bad news about our food supply:

http://HHFitness.getprograde.com/genetically-modified-salmon.html

And by the way, if you want an ultra-potent and pure source of essential fatty acids, well, my partners over at Prograde have their awesome EFA Icon on sale this week. That and a couple other products, too. Check out the savings at: http://HHFitness.getprograde.com/specials.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – Next week Prograde is releasing their Brand New Chocolate flavor and Orange flavor Prograde Proteins! Stay tuned for details.

Scott Colby, CPT just interviewed me recently for “Fit Pros Against Cancer.” My job: Help give away a TON of free fitness information to his listeners as they called into the show.

And I think I did a pretty good job.

You tell me… ; )

Here’s what we cover in just about 30 minutes…

1. How much fat can you burn (and inches can you lose) in just 6 days?…
2. How to make fatloss “easier” (not ‘easy’… but easier!)…
3. What to do about perimenopause and menopause stress and the fat-gain that comes with it… AND…
4. The “Stress-Free” dietplan for women who fight the “pooch” or who are going through perimenopause or menopause!
5. Is exercise worthless if you sit down while you work?…
6. What about fitness for “seniors”?… Can you gain muscle and shed fat past the age of 60?
7. An inhome exercise that lasts 7 minutes but that can increase the lifespan of women by up to 60%! …
8. The shocking truth about whole grains and disease…
9. The “myth” of shaping/building muscle AND dropping bodyfat at the same time… hear the TRUTH about this once and for all! …
10. How you can have your cake (literally!) and eat it too (i.e. get all the fatburning benefits while still enjoying desserts)…
11. How to “reboot” your key fatburning hormone using nothing more than the food in your refrigerator!…
12. This freee substance uses 90% or more of your calories… and you need more of it… find out what it is!…
13. The “Food Purist” versus the “Food Rebel”… which one are you?…
14. The one thing you can to TODAY without hardly any effort to improve your appearance and your health!…
15. 2 simple exercises you can do at work to remove back strain and improve your abs (yes… ABS!)…
16. Why the “baby boomer” generation is literally being left out of most fitness plans… and a plan that’s perfectly suited for all boomers!…
17. The 1 trick I use to workout without nagging injuries! …
18. Why exrercise decreases 1 critical sex-hormone… and what you can do to prevent it (even increase it!) …
19. The importance of strength over the age of 30 (it’s not what you think… and it’s VITAL!) …
20. And more!

Listen By Clicking The Play Button Below!

Products + Free Video Mentioned In Audio Include…

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite… and I’ll prove it to you in three ways.

#1: Cash

Here’s some sample figures courtesy of my friend Scott Tousignant’s fitness blog…

2 medium size sweet potatoes $1 or… small fries from a fast food joint

2 red peppers $1 or… a can of pop

Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

6 Chicken Breasts $10 or… a sub combo from a fast food joint

18 eggs $3.50 or… a burger from a fast food joint

2 salmon fillets $15 or… large pizza

Loaded chicken salad (homemade) $3 or… bag of cookies

Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days… the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

My book The Every Other Day Diet has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

#2: Your Health

Do we ‘really’ need to talk about buy new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life… and for the record, the years eating poorly takes away from your life, on average, costs each American over 80,000 in medical expenses.

Want to add that to your food budget?

#3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on investment) if nothing else.

What does investing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more income AND less expense?

You will be surprised.

Remember:
Don’t Quit. Get Fit!

P.S. If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

Weight Loss Tips <--- click.here

The decision he made was not easy, but important for him to reach his goal as an elite athlete.   Lebron’s main goal as an athlete is to win championships.  In order to do this, he made the hard decision to leave the team he had been with for 7 years to a team that is putting the tools in place to help him achieve championships.  The combination of Wade, James, and Bosh allow the Heat to build a powerhouse to compete for championships.  The three joining forces will not guarantee championships.  They must come together and implement a program, work together, and compete day after day against many obstacles.

Here are the 3 things you need to move forward to losing your fat and building a “championship” body: 

1. Implement a plan that works for you.

Lebron was on a great team, but certain components were missing to have a complete program to win championships.  The same goes for you when it comes to fitness and losing weight.  If you have been running day after day, not strength training, and eating the same things but not losing weight; you need to change your game plan.  You can continue to run, but you must change the way you eat and implement strength training to build the body you desire.

2. Work together with a great support system.

Lebron is joining a support system that will ultimately help him move closer to his goal of winning championships.  He has changed his support system, but they must work together.  The same thing goes for you when it comes to changing your body.  Find family, friends, and/or program that will support you day after day in your journey.  Constantly let your support system know what your goals are.  Ask your support system for assistance when you need help when you find it hard to move forward.

3. Avoid negative feedback for your choices to look better, feel better, and have more energy.

Lebron has gotten a lot of negative feedback for his decision.  Primarily from the former owner of the team he played on.   As you begin to change your body you will receive negative responses from individuals about your decision.  You must remember this decision is for yourself and not them.  If they choose to be negative, do not include them in your plans.  You must realize they are jealous of your decision to change your lifestyle.  If they can’t support you, then you must “cut the fat” and move on.

Now that you have three things to build a “championship” body, put them into action.   Make the right decision and implement a plan, find the right support system, and avoid negative feedback.  If you are not sure exactly where to start with these three tips, here is what one of our superstar clients, Sylvia Benitez, has to say about HH Fitness Boot Camps:

“No other weight loss program has EVER worked for me. The fact that Heath has been side by side with me during this journey is priceless. I have lost such a significant amount of weight that I don’t like to say how much because (now) I’m embarrassed at just how heavy I used to be! My fitness level is better than many half my age. I’m very proud of that.  What a treasure to have the ability to call, text, or email your trainer and get a response immediately. It’s not his staff, it’s not a recording it is Heath himself…I hope that never goes away.  I can never thank Heath/you enough for what he/you has/have done for me.  Never have I met a trainer so truly interested in getting folks healthy, fit and able to enjoy a better quality of life.”

For more information on achieving the body you want or additional support, please contact HH Fitness by email at HHFitness@gmail.com or by phone at 512-787-2219.  To participate in a TWO-WEEK Trial please visit HHFitness.com.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.

Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

Add dressing; toss to coat.

Sprinkle with parmesan cheese.

Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes e-book for just $4.95!

Check it out here: http://HHFitness.getprograde.com/prograderecipebook.html

Committed to your health,

Heath Herrera, M.Ed., CSCS

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than http://HHFitness.getprograde.com/prograderecipebook.html

My partners over at Prograde have made that nice and easy for us

Oh, and they’ve also got a killer drink recipe that will keep you cool this summer.

With permission, here is another awesome update from Team Prograde.

Heath Herrera, M.Ed., CSCS

****

You know you should eat your fruits and veggies. Up to 10 servings of them per day, actually!

But what the heck is in them that makes ‘em so good for us?

Read this one to find out:

http://HHFitness.getprograde.com/eating-enough-fruits-and-vegetables.html

Next, is a tasty new recipe for you that’s perfect for summer. Let us know if you try it.

Protein Packed Pineapple Cooler – http://HHFitness.getprograde.com/pineapple-cooler.html

Last, don’t forget our MASSIVE 15% off the whole Prograde store sale is almost over. Yup, it ends Friday night, so be sure to get your order in TODAY.

http://HHFitness.getprograde.com/specials.html

Yours in health,

Jayson Hunter, RD, CSCS

PS – It’s getting late in the week! If you haven’t already, be sure to SAVE 15% on all your favorite Prograde products right now before the sale ends TODAY.

http://HHFitness.getprograde.com/specials.html

I’ve got their permission to share it with you. Enjoy!

Heath Herrera

****

I’ve been out of my office the past couple days for some very important Prograde meetings, so I’m super busy (aren’t we all?) catching up.

Real quick I’ve got some awesome updates for you:

1) We’ve got some killer new products coming out later this summer. I can’t reveal details just yet, but I can let you know there’s a good chance you might be able to help us with some taste-testing!

2) I’ve gotten a lot of questions about pre and post-workout nutrition lately. Here’s an awesome article that clears away the confusion:

http://HHFitness.getprograde.com/recovery-research.html

3) This is a great article you simply cannot afford to miss. It goes into great depth on little known secrets about healthy weight loss.

http://HHFitness.getprograde.com/optimizing-mitochondria-for-healthy-weight-loss.html

4) Talk about cannot afford to miss…

Don’t forget thanks to our CEO’s birthday we’ve got the entire Prograde store on sale at 15% off this week only! You definitely don’t want to miss this one.

http://HHFitness.getprograde.com/specials.html

Yours in health,

Jayson Hunter, RD, CSCS

Prograde Nutrition

PS  – Don’t wait to save that 15% because it’s all over this Friday. Definitely get your order in now before you forget and it’s too late.