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The Deep Fried Disaster

As a Redondo Beach personal trainer, I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I’ve come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It’s no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and extra fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:

• Heart Disease
• Diabetes
• Clogged Arteries
• High Blood Pressure
• Obesity
• Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:

• Substitute a salad or fruit instead of fries
• Baked potato – but pass on the butter and sour cream
• Baked chicken instead of fried chicken
• Baked chips instead of fried chips
• Raw veggie pieces

You may be surprised how delicious these healthier options taste.

Help, I’m addicted!

If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

Yo u’ll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:

• Think of how bloated and heavy you feel afterward
• Remember the heart burn you’ve experienced
• Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
•  
• Feel the discomfort of being out of breath doing normal activities

You didn’t think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!

The Trans-Fat-Free Decoy

You’ve probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don’t get too excited. While trans fats aren’t as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.

Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don’t let a trans-fat-free label distract you from the overall nutritional content of the food.

Summer Time Gazpacho

kurt

knisell

721 Opal st

(310) 721-4055

My Site

South Bay Fitness

We have been home training with Kurt for more than three years. His personalized workouts have been informative and fun. He truly cares about his clients and the results they acheive. I don’t know where we would be without him. Jerry and Debbie B.

Over the last five years we have found Kurt to be an invaluable resource. His expansive knowledge of nutrition and understanding of the benefits of physical training allow him to customize personal training programs. He is capable of adapting our programs to accommodate physical injuries and limitations. Reed and Nan H.

Working out with South Bay Fitness has helped me stay on top of my game. I would highly recommend them to everyone. Raju C.

Kurt Knisell is a Ace certified personal trainer, and works with clients in the Redondo Beach area.                                                                                  It’s Anyone’s Game

When was the last time that you accomplished something huge?

That’s an easy question for Helen Phillips.

Last month Helen wowed the world with her dramatic transformation on the NBC show The Biggest Loser. At 48 years of age she is the oldest contestant to win the weight loss competition, shedding 140 pounds and 54.7% of her body weight.

I’d call losing more than half of your body weight a huge accomplishment - wouldn’t you?

The crazy part is that Helen was clearly the underdog. She was simply too old and too fat to win. At least that was what the other contestants thought.

And that’s what Helen thought too.

“I never believed in myself in the beginning,” she admits. However when a doctor told her that she was living in the body of a 60 year old woman, Helen got serious.

“I’m tired of doubting myself,” she decided and something inside of her head clicked into place. “The minute I started doing that, things changed for me.”

And, oh, how she changed.

Helen buckled down and made losing weight her only focus. Her hard work paid off, giving her the prized title of the Biggest Loser.

She accomplished something huge and now her life is vastly improved. “I feel so good! I feel like I can do anything,” she told reporters with a huge smile.

Helen also had a message for you. “If I can do it, you can do it.”

I have to agree with her.

If a 48 year old, 257 pound woman can transform her body from a size 22 to a size 2, then anyone really can do it. Think for a moment of that huge accomplishment that you haven’t made. Maybe it’s a weight loss goal that you’ve had for years. Maybe it’s something completely unrelated to your weight.

What’s holding you back?

Are you afraid you’ll fail?

The fear of failure is a powerful thing. No one likes to fail, and repeat failure is even worse. So what can you do to conquer it?

• Realize that failure isn’t the worst outcome. Not trying is.
• You only fail when you decide to give up. Get up and try again!

Are you afraid you’ll succeed?

You may not realize it, but most people fear success. Success means change and change can be scary. It is important that you embrace the idea of success and ditch any negative self talk.

• Close your eyes and picture yourself accomplishing your goal. What will that accomplishment do for your life? List the benefits you’ll enjoy.
• Spend a few minutes each day visualizing yourself accomplishing your goal. How great does it feel? Savor those victorious emotions and use them to drive your motivation.

Helen didn’t believe in herself, until one day she decided that she was done doubting.

Are you done doubting?

When you’re ready to transform your body, like Helen did, I’m here to help. Is NOW a good time? Call or email me Kurt Knisell Redondo Beach personal trainer at (310) 721-4055 and let’s get started on a program that will really improve your life.

It’s your turn to accomplish something huge.

Who Knew?

While being interviewed after her victory Helen revealed the secret behind her staggering weight loss. “Who knew diet and exercise really were the answer?” It always comes back to diet and exercise. When it comes to losing weight forget about the fad diets, the pills and the potions. Focus on your diet and focus on your exercise plan then you too will see amazing results.

Mango Marinated Tofu

It’s mango season! If you’ve been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.
Yield: 6 serving

Here’s what you need…

Marinade:

• 2 teaspoons olive oil
• 3 cloves garlic
• 3 tablespoons chopped ginger
• 1/4 cup chopped yellow onion
• 2 large mangoes, chopped
• 1/4 pure maple syrup
• 1 cup vegetable broth
• 2 tablespoons red wine vinegar
• 1/4 cup lime juice
• 1 cup orange juice
• 1/4 teaspoon allspice
• Dash of pepper
• Dash of salt

Tofu:

• 2 pounds extra-firm tofu, drained and sliced
• 1 mango sliced
• 1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the “refer a friend” link below. They’ll thank you for it. 

kurt

knisell

721 Opal st

(310) 721-4055

My Site

South Bay Fitness

We have been home training with Kurt for more than three years. His personalized workouts have been informative and fun. He truly cares about his clients and the results they acheive. I don’t know where we would be without him. Jerry and Debbie B.

Over the last five years we have found Kurt to be an invaluable resource. His expansive knowledge of nutrition and understanding of the benefits of physical training allow him to customize personal training programs. He is capable of adapting our programs to accommodate physical injuries and limitations. Reed and Nan H.

Working out with South Bay Fitness has helped me stay on top of my game. I would highly recommend them to everyone. Raju C.

Your New Favorite Thing

Kurt Knisell is a Ace certified personal trainer in the Redondo Beach area. We all have a list of our favorite things. It may not be written down anywhere, but you know the things that make you happy.

The list holds your favorite foods, music, TV shows, movies and even people in your life that you can’t get enough of. This is the stuff that you really enjoy. It’s the stuff that makes your life worth living.

Somewhere on the list is your health and appearance. You know that looking and feeling great make a good life even better.

The interesting thing about your list is that without fail you’ll always make time for it.

• When your TV show airs, you watch it or record it to watch later.
• When your favorite actor stars in a new movie, you do your part by going to the theatre.
• When you’re hungry, you turn to your favorite foods.
• When the weekend rolls around, you do everything you can to spend time with the special people in your life.

Yet when it comes to exercise you automatically say, “I don’t have time.”

Time for TV, but no time for exercise… We live in an age where life is full. You don’t have extra time anymore.

You no longer have time. You make time.

• You make time for your TV show.
• You make time for your hobby.
• You make time for your friends.

It’s time to drop the charade of “I don’t have time to exercise” and call it what it really is.

An excuse.

You know how to make time for your favorite things. You know you want good health. You know you want to look great. You know you want more energy.

Exercise delivers all those benefits - and more.

I believe that exercise belongs on your list of favorite things.

Make It A Favorite: How do you turn something that you’ve dreaded into something that you enjoy?

1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my Redondo Beach personal training programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.

Smaller is Better

Here’s is a little tip I use with my Redondo Beach personal training clients. A quick and easy way to lose weight. For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.

Energy Muffins

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18

Here’s what you need…

• 1 cup mashed banana
• 2 egg whites
• 1/2 cup water
• 1/3 cup refined coconut oil
• 2 cups wheat flour
• 1 teaspoon baking soda
• 2 1/4 teaspoons baking powder
• 1 cup frozen blueberries, left to thaw in a strainer

1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. 

kurt

knisell

721 Opal st

(310) 721-4055

My Site

South Bay Fitness

We have been home training with Kurt for more than three years. His personalized workouts have been informative and fun. He truly cares about his clients and the results they acheive. I don’t know where we would be without him. Jerry and Debbie B.

Over the last five years we have found Kurt to be an invaluable resource. His expansive knowledge of nutrition and understanding of the benefits of physical training allow him to customize personal training programs. He is capable of adapting our programs to accommodate physical injuries and limitations. Reed and Nan H.

Working out with South Bay Fitness has helped me stay on top of my game. I would highly recommend them to everyone. Raju C.

Kurt Knisell is a Ace certified Redondo Beach personal trainer and works with personal training clients in the Redondo Beach and surrounding areas.The correct answer to the following question will shock you.

The Many Names of Sugar

Kurt Knisell Redondo Beach personal trainer wants you to be on the lookout for the following names that all describe refined sugar:

Lentil Fruit Salad

This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here’s what you need…

• 1 cup black lentils, cooked
• 1 medium mango, cut into 1 inch cubes
• 1 medium tomato, chopped
• 6 medium strawberries, chopped
• 1 tablespoon red onion, finely chopped
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.
3. All of these items can be purchased at Trader Joes or Whole Foods in Redondo Beach or Torrance. Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.Spread the word. Forward this newsletter to your friends, family and coworkers by using the ‘refer a friend’ link below.

 

kurt

South Bay Fitness

What’s Lifestyle Got To Do With It?

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

The Liquid Calorie Ban

This one I tell all my personal training clients. An easy way to live healthier: don’t drink calories. Liquid calories are sneaky. You don’t get that full feeling like with solid foods, but you’re still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages. Drink plenty of water instead-you’ll lose weight and feel great.

Sauteed Soybeans

What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare - it’s ready in 10 minutes. Serve this as a healthy side dish or a light meal.
Yield: 3 serving

Here’s what you need…

• 1 tablespoon olive oil
• 1/4 cup chopped onion
• 3 garlic cloves, diced
• 1 1/2 cups shelled soybeans
• 1 teaspoon dried thyme
• 1/2 tablespoon soy sauce
• Dash of salt
• Dash of pepper

1. Heat saute pan over medium heat, add oil and onions. When onions begin to soften lower the heat, add the garlic and saute for two minutes.
2. Add soybeans and thyme, soy sauce, salt and pepper. Cook until soybeans are fully heated. Serve warm.
3. You can buy all these item’s at Trader Joes or Whole foods in Redondo Beach or Torrance.

Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. 

kurt

South Bay Fitness