Eating right is the ultimate discipline. It is a challenge for almost all of us, at least some of the time. I often have clients asking me; “How many calories are in this, or how much fat is in that”.

These days there are web-sites dedicated to helping folks track their nutrition effectively. Most of them have free, on-line applications. All you need to do is sign up, and start entering in the foods you eat on a daily basis. After doing this for a few weeks you should begin to see if your nutritional plan is an effective one, or if is something that needs some work.

Even though these on-line programs are very helpful, sometimes it would be nice to have some basic nutrition info, right at your fingertips. With this in mind I created this simple calorie counting page. Now, when my clients ask me those pesky nutrition questions, all I do is hand them the sheet below.

Hang a copy on your fridge to remind you of things when you are about to create a healthy meal or snack for the day. You could also place a copy in your training log or even take one with you to the grocery store when you are shopping.

  1. EGGS: A Larger whole egg (white and yolk together) contains about 6 grams of protein, 4 grams of fat and 60 calories. The white alone has 5 grams of protein and 20 calories and the yolk has 1 gram of protein and all of the fat.
  2. Seafood: Averages 23 grams of protein and 3 grams of fat per quarter pound (4 ounces).
  3. Animal Meats: Trimmed of visible fat and skin, contain on the average 25 grams of protein, 5 grams of fat and 135 calories. Per quarter pound.
  4. Organ Meats: On the average, 1/3 pound or 51/3 ounces contains 20 grams of protein, 10 grams of fat and 170 calories.
  5. Dairy Products: Low-Fat cheeses have around 8 grams of protein, 1-2 grams of carbohydrate, 5 grams of fat and about 80-85 calories an ounce. Non-fat milk and yogurts are about 8 grams of protein and 12-16 grams of carbohydrate per 8 ounces.
  6. Nuts and seeds: An ounce (1 oz) of seeds, nuts or nut butter contains around 7 grams of protein, 7 grams of carbohydrate, 14 grams of fat and 182 calories.
  7. Fats and Oils: A tablespoon of oil contains almost 14 grams of fat and 126 calories. Be sure to consume Flax – Olive and Fish oil every week.
  8. Fibrous Garden Vegetables: Vegetables yield around 2-3 grams of protein, 5-6 grams of carbohydrates and around 30 calories per 4 oz.
  9. Beans (legumes): Approximately Approximately 75 calories, 4 grams of protein and 15 carbohydrates per 4 ounces.
  10. Grains: Grains and cereals generally contain 4 grams of protein, 20 carbohydrates, and 1 gram of fat per 110 calories.
  11. Potatoes: A small / medium potato (approximately 3 oz) should have around 3 grams of protein, 22 carbohydrate and 100 calories.
  12. Fruits: 4 ounces (equal to a nice Banana) has 24 grams of carbohydrates and roughly 100 calories. Medium sized apples (3-4 oz) contain roughly 80 calories.

So go ahead, print out a copy (or two) and you to will have the nutritional breakdown of most of your basic food groups right at your fingertips.

Let me  know if it comes in handy.




Interval Training for Better Calorie Burn

There’s such an abundance of misinformation in the world, especially when it comes to fitness.  It’s not often that I actually agree with information that I read from some of the major internet news sources like Yahoo and MSN.   But the piece below is a copy of an article that appeared today on Yahoo’s main page.

The information in the article is not very indepth, but they get the idea across.  Bottom line, interval training will get you better results for overall calorie burn and boost your cardiovascular endurance much faster than with steady-state exercise.

Check out some of the other articles we’ve posted about interval training on this blog.  Try them for a couple weeks and I guarantee you’ll be believer.



The article was written by Lucy Danziger, Editor-In-Chief of Self magazine.

Keep training hard.

Jason K.