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(UPDATED MARCH 31ST 2015)

I get questions about Subway quite frequently. “Is Subway a healthy choice for Supportive Eating?” “Is Subway is really as good and healthy as they advertise??”

There are worse things out there but if you think these meals are healthy because its supported by “The Biggest Loser TV Show” and many doctors then think again! All the meats, breads, and even condiments are severely PROCESSED. Meaning they have huge list of ingredients and have had many things added to them or take away from their once natural state.

Subways is low fat but its doesn’t mean it can’t make you fat. Remember processed foods digest much quicker than natural foods and your body will burn little to no calories digesting them.

Subway once a week is probably better than McDonald’s but not by much.

We want to avoid things like: high fructose corn syrup, enriched and bleached flours, dextrose, corn syrup, SOYBEAN OIL..and GUESS WHAT? THEY ARE IN THERE!

The average Subway 6 inch meat sandwich has somewhere between 600-1400 mg of sodium!

See here for yourself: http://www.subway.com/nutrition/nutritionlist.aspx

SUBWAY LIKES TO FOCUS ON CALORIES AND FAT GRAMS ON THEIR SITE AND NUTRITION INFORMATION WHICH ARE IMPORTANT TO SOME DEGREE. HOWEVER YOU HAVE TO DO A LITTLE MORE DIGGING TO FIND WHAT THE INGREDIENTS OF THESE FOODS REALLY ARE.

Take a look at how processed these ingredients are:

Bread Ingredients

9-GRAIN WHEAT Whole wheat flour, enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), yeast, sugar, wheat gluten, contains 2% or less of: calcium carbonate, soybean oil, salt, wheat, rye, yellow corn, oats, triticale, brown rice, barley, flax seed, millet, sorghum, refinery syrup, vitamin D2, sunflower lecithin, natural flavor, honey, ascorbic acid, yeast extract, enzymes. Contains Wheat. (updated March 2015)

GARLIC BREAD (NEW) Subway® Italian Bread, yellow corn meal, salt, dehydrated garlic, spices (including mustard), whey, natural flavor, corn maltodextrin, sugar, butter [cream, salt], guar gum, soybean oil, citric acid, extractives of annatto & turmeric, and not more than 2% silicon dioxide added (as anticaking agent). Contains milk. (updated March 2015)

FLATBREAD, MULTIGRAIN Whole wheat flour, water, yeast, soybean oil, sugar, contains less than 2% of the following: whole wheat, oats, nonfat dry milk, whole grain barley, salt, whole grain triticale, rye flakes, chia seeds, amaranth seeds, to preserve freshness (calcium propionate), leavening (sodium acid pyrophosphate, baking soda, monocalcium phosphate), wheat germ, flaxseed, whole grain yellow corn meal, oat fiber, enzyme, sea salt, yeast extract, ascorbic acid, wheat starch. Contains wheat and milk. (updated March 2015)

FLATBREAD, WHITE Enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, malted barley flour, ascorbic acid), water, yeast, soybean oil; contains 2% or less of: nonfat dry milk, wheat gluten, salt, sugar, calcium carbonate, dough conditioners (oat fiber, calcium sulfate, and enzymes), baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), calcium propionate, flavor (sea salt, yeast extract, natural flavors), and Vitamin D2. Contains milk and wheat. (Updated March 2015)

HEARTY ITALIAN BREAD Subway® Italian bread and yellow cornmeal. Contains wheat. (updated March 2015)

HONEY OAT BREAD Subway® 9-Grain Wheat Bread, honey oat topping (organic cane juice solids, rolled oats, diced soy nuts, honey solids, wheat starch, sunflower oil, salt, caramel color, and natural flavor). Contains soy and wheat. (updated March 2015)

ITALIAN (WHITE) BREAD Enriched flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, yeast, sugar, contains 2% or less of: soybean oil, calcium carbonate, wheat gluten, salt, sunflower lecithin, ascorbic acid, yeast extract, Vitamin D2, enzymes. Contains wheat.

ITALIAN HERBS & CHEESE BREAD Subway® Italian Bread, Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, artificial color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin [a natural mold inhibitor]), garlic powder, corn maltodextrin, long grain rice powder, salt, toasted bread crumbs (wheat flour, dextrose, modified wheat starch, sugar, salt, yeast, caramel coloring, paprika), US Product Ingredients (Revised March 2015) spice, parmesan cheese solids (milk, cheese, cultures, salt, enzymes, calcium chloride), cellulose), modified palm oil, oregano, natural and artificial flavor (including butter extract), sunflower oil, whey, gum arabic, citric acid, yeast extract, lactic acid, calcium lactate, disodium phosphate and not more than 2% silicon dioxide added (as anticaking agent). Contains milk and wheat.

MONTEREY CHEDDAR BREAD Subway® Italian Bread, Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, artificial color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk and wheat.

PARMESAN/OREGANO BREAD SUBWAY® Italian Bread, garlic powder, corn maltodextrin, long grain rice powder, salt, toasted bread crumbs (wheat flour, dextrose, modified wheat starch, sugar, salt, yeast, caramel coloring, paprika), spice, parmesan cheese solids (milk, cheese, cultures, salt, enzymes, calcium chloride), cellulose), modified palm oil, oregano, natural and artificial flavor (including butter extract), sunflower oil, whey, gum arabic, citric acid, yeast extract, lactic acid, calcium lactate, disodium phosphate and not more than 2% silicon dioxide added (as anticaking agent). Contains milk and wheat.

ROASTED GARLIC BREAD (Note this is not the NEW Garlic Bread – ingredients for this bread are listed on previous page) Subway® Italian Bread, Roasted Garlic Topping (yellow cornmeal, salt, sugar, green bell pepper, sodium diacetate, dehydrated garlic, spices, onion powder, soybean oil, paprika, disodium guanylate, disodium inosinate, ascorbic acid, natural flavor, soy lecithin, and not more than 2% calcium silicate (as anticaking agent). Contains soy and wheat.

SOURDOUGH Enriched flour (wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), water, yeast, wheat gluten, sugar, contains 2% or less of: fermented wheat flour, salt, soybean oil, dextrose, fumaric acid, sunflower lecithin, lactic acid, enzymes, ascorbic acid. Contains wheat.

WRAP Bleached enriched wheat flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, soybean oil, hydrogenated vegetable oil (contains one or more of the following: cottonseed oil, soybean oil) with mono- and diglycerides added, potato starch with monoglyceride, sugar, contains 2% or less of the following: salt, vital wheat gluten, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), monoglycerides and citric acid to preserve freshness, fumaric acid, sodium bicarbonate, dough conditioner (wheat flour, calcium sulfate, sorbic acid), sodium propionate and potassium sorbate (preservatives). Contains wheat.

(Breads previously on the menu and still in some Subway locations)

Italian Bread – Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.

Wheat Bread (this is NOT Whole Wheat)– Enriched flour (flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, whole wheat flour, high fructose corn syrup, wheat gluten, contains less than 2% of the following: wheat bran, yeast, salt, soybean oil, dough conditioner (acetylated tartaric acid esters of mono-and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase (enzymes)], cracked wheat, sodium stearoyl-2-lactylate, caramel color (contains sulfites), dried honey preparation (honey powder, invert sugar, wheat starch, soy bran flour, silicon dioxide [anti-caking]), mineral oil. Contains soy and wheat.

MEAT/EGG INGREDIENTS

BACON SLICES Pork, water, salt, sugar, natural smoke flavor, sodium phosphates, sodium erythorbate, sodium nitrite, smoke.

BMT® MEATS: Genoa Salami: Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Ham: Ham cured with: Water, dextrose, 2% or less of modified food starch, salt, potassium lactate, seasoning [potassium chloride, pork stock, sugar, yeast extract, salt, lactic acid, fructose, sunflower oil, cysteine hydrochloride, calcium lactate, modified food starch, flavors, grill flavor (from sunflower oil), polysorbate 80, rendered pork fat, and smoke flavor], sodium phosphate, sodium diacetate, sodium erythorbate, sodium nitrite, caramel color.

CHICKEN BREAST PATTY Chicken breast with rib meat, water, chicken flavor (Sea salt, sugar, chicken stock, salt, flavors, canola oil, onion powder, garlic powder, spice, chicken fat, honey), potato starch, sodium phosphate, carrageenan.

CHICKEN BREAST STRIPS Boneless skinless chicken breast with rib meat, water, contains 2% or less soy protein concentrate, modified potato starch, sodium phosphate, potassium chloride, salt, maltodextrin, yeast extract, flavors, natural flavors, dextrose, caramelized sugar, paprika, vinegar solids, paprika extract, chicken broth. Contains soy.

CHICKEN STRIPS (Teriyaki glazed): Subway Chicken Breast Strips (see above), teriyaki glaze (water, corn syrup, soy sauce (water, wheat, soybean, salt, sodium benzoate [a preservative]), rice vinegar, modified corn starch, sugar, tomato paste, ginger, vinegar, garlic, sesame oil, sesame seed, salt, dehydrated green onion, dehydrated red bell pepper, natural flavors, autolyzed yeast extract, dehydrated garlic, sodium benzoate (a preservative), spices, citric acid, soybean oil, dry yeast (torula), dehydrated onion.). Contains soy, wheat and sesame.

COLD CUT COMBO: Turkey Bologna: Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings. Turkey Ham: Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water. Turkey Salami: Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.

EGG OMELET PATTY (Regular): Whole Eggs, Egg Whites, Water, Nonfat Dry Milk, Premium Egg Blend (isolated pea product, salt, citric acid, dextrose, guar gum, xanthan gum, extractive of spice, propylene glycol and not more than 2% calcium silicate and glycerin to prevent caking), Soybean Oil, Butter Alternative (liquid and hydrogenated soybean oil, salt, soy lecithin, natural and artificial flavors, beta carotene (color), TBHQ and citric acid added to protect flavor, dimethylpolysiloxane (antifoaming agent added), Salt, Beta-Carotene (color). Contains eggs, milk and soy.

EGG WHITE OMELET PATTY Egg whites, artificial butter oil (soybean oil, artificial flavor), modified corn starch. Contains less than 2% of the following: dicalcium phosphate, salt, xanthan gum, white pepper. Contains eggs.

HAM (Black Forest) Ham cured with: Water, dextrose, 2% or less of modified food starch, salt, potassium lactate, seasoning [potassium chloride, pork stock, sugar, yeast extract, salt, lactic acid, fructose, sunflower oil, cysteine hydrochloride, calcium lactate, modified food starch, flavors, grill flavor (from sunflower oil), polysorbate 80, rendered pork fat, and smoke flavor], sodium phosphate, sodium diacetate, sodium erythorbate, sodium nitrite, caramel color.

MEATBALLS Beef, water, bread crumbs [toasted wheat crumbs (enriched wheat flour {wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid}, sugar, salt, soybean oil, yeast)], textured soy protein concentrate, seasoning (dehydrated onion and garlic, salt, spice, dehydrated parsley, soybean oil), soy protein concentrate, Romano cheese (made from pasteurized part-skim cow’s milk, cheese cultures, salt, enzymes). Marinara Sauce: tomatoes, tomato puree (water, tomato paste), sugar, soybean oil, modified food starch, salt, dehydrated onions, spices, onion powder. Contains milk, soy, and wheat.

ROAST BEEF Roast beef, water, salt, dextrose, corn syrup, sodium phosphates, and spice extractive. Coated with: salt, dextrose, caramel color, pepper and garlic powder.

SEAFOOD SENSATION SEAFOOD SENSATION Alaskan Pollock, water, Pacific Whiting, cornstarch, potato starch, wheat starch, sugar, sorbitol, contains 2% or less of the following: Snow crabmeat, natural and artificial flavors, refined fish oil, egg whites, carrageenan, spices (allspice, bay, black pepper, cardamom, cassia, celery, clove, ginger, mace, nutmeg, red pepper), salt, modified potato starch, calcium carbonate, sodium tripolyphosphate, tetrasodium phosphate, citric acid, color (titanium dioxide, carmine, paprika oleoresin and caramel Color). Subway® regular mayonnaise. Contains egg, fish, shellfish, soy, and wheat.

Ham: ham (cured with water), salt, dextrose, modified food starch (from corn), sodium phosphates, sodium erythorbate, smoke flavoring, and sodium nitrite.

Turkey Breast – Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. * Browned in soybean oil.

Turkey Bologna – Mechanically separated turkey, water, contains less than 2% of: salt, corn syrup solids, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, flavorings.

Turkey Ham – Cured turkey thigh meat, salt, contains less than 2% of: potassium lactate, brown sugar, sodium tripolyphosphate, dextrose, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite, water.

Turkey Salami – Dark turkey, mechanically separated turkey, water, salt, contains less than 2% of: potassium lactate, sugar, sodium tripolyphosphate, dextrose, spice and flavorings, sodium diacetate, sodium erythorbate, smoke flavor, sodium nitrite.

STEAK Seasoned beef (beef, water, modified corn starch, salt, dextrose, sodium phosphate, autolyzed yeast and hydrolyzed corn protein), water, seasoning (sugar, salt, dextrose, modified corn starch, tomato powder, caramel color, onion, garlic, natural flavors, lemon powder [lemon juice, maltodextrin], citric acid).

TUNA Tuna, Subway® regular mayonnaise, water, salt. Contains eggs and fish.

VEGGIE PATTY Vegetables (mushrooms, water chestnuts, onions, carrots, green bell peppers, red bell peppers, black olives), textured vegetable protein (soy protein concentrate, wheat gluten, water for hydration), egg whites, cooked brown rice (water, brown rice), rolled oats, corn oil, calcium caseinate, soy sauce (water, soybeans, salt, wheat). Contains 2% or less of onion powder, corn starch, salt, hydrolyzed corn, soy, and wheat protein, autolyzed yeast extract, natural flavors from non-meat sources, sugar, soy protein isolate, spices, garlic powder, dextrose, jalapeño pepper powder, celery extract. Contains soy, wheat, egg, milk.

CHEESE

AMERICAN CHEESE (processed) Milk, water, cream, cheese culture, sodium citrate, salt, sorbic acid (preservative), citric acid, tetrasodium pyrophosphate, soy lecithin, enzymes. Contains soy and milk.

CHEDDAR CHEESE Cultured pasteurized milk, salt, enzymes, annatto color. Contains milk.

MONTEREY CHEESE BLEND (shredded) Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, annatto color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk.

PARMESAN CHEESE Parmesan cheese (cultured pasteurized part-skim milk, salt, enzymes), powdered cellulose added to prevent caking. Contains milk.

PEPPERJACK CHEESE Cultured pasteurized milk, jalapeno peppers, salt, calcium chloride and enzymes. Contains milk.

PROVOLONE CHEESE Cultured pasteurized milk, salt, enzymes. Contains milk.

SWISS CHEESE (sliced) Part skim milk, cheese culture, salt, enzymes. Contains milk.

VEGETABLES

AVOCADO PUREE Avocado pulp, water. ascorbic acid.

BANANA PEPPERS Banana peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.

CUCUMBERS Fresh ripe cucumbers

GREEN PEPPERS Fresh green bell peppers

JALAPEÑO PEPPER SLICES Jalapeno peppers, water, distilled vinegar, salt, natural flavorings, calcium chloride, sodium benzoate (preservative).

PICKLES Cucumbers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), alum, natural flavors, polysorbate 80, FD&C yellow no. 5.

LETTUCE Fresh iceberg variety

OLIVES Ripe olives, water, salt, ferrous gluconate

ONIONS Jumbo red onions

TOMATOES Fresh red ripe tomatoes

CONDIMENTS

BUFFALO SAUCE Distilled vinegar, aged cayenne red peppers, salt, water, modified food starch, canola oil, paprika, vegetable fiber, xanthan gum, sodium benzoate (as a preservative), natural butter type flavor and garlic powder.

CHIPOTLE SOUTHWEST Soybean oil, water, chipotle sauce (chipotle pepper, water, vinegar, salt, sugar, dehydrated onion), buttermilk (cultured skim milk and milk, sodium citrate, salt), vinegar, liquid egg yolks, skim milk powder, salt, modified corn starch, sugar, dehydrated onion, phosphoric acid, xanthan gum, dehydrated garlic, dry yeast (torula), autolyzed yeast extract, lactic acid, sodium benzoate (a preservative), potassium sorbate (a preservative), dehydrated parsley, polysorbate 60, disodium inosinate, disodium guanylate, extractive of paprika, natural flavor, sucralose, calcium disodium EDTA (to protect flavor). Contains eggs and milk.

FAT FREE HONEY MUSTARD Water, sugar, prepared mustard (vinegar, water, mustard seed, salt), Dijon mustard (vinegar, water, mustard seed, salt, white wine, citric acid, turmeric, spices, tartaric acid), country Dijon mustard (vinegar, water, mustard seed, salt, white wine, spice), vinegar, modified corn starch, honey, cider vinegar, lemon juice concentrate, salt, phosphoric acid, color, xanthan gum, dehydrated onion, sodium benzoate (a preservative), potassium sorbate (a preservative), liquid egg yolks*, dehydrated garlic. Contains eggs.

FAT FREE SWEET ONION Sugar, water, corn vinegar, dehydrated onion, corn starch, modified corn starch, salt, mustard seed, spices, onion juice, poppy seed, dehydrated mince onion, potassium sorbate (a preservative), sodium benzoate (a preservative), dehydrated red bell pepper, dimethylpolysiloxane (an anti-foaming agent), cucumber juice, vinegar, celery seed.

MAYONNAISE, LIGHT Water, soybean oil, food starch-modified*, distilled vinegar, egg yolks, contains less than 2% of eggs, salt, spice, potassium sorbate* (a preservative), phosphoric acid*, calcium disodium EDTA added to protect flavor, DL-alpha-tocopheryl acetate (vitamin E), extractive of paprika, soy lecithin*, phylloquinone (Vitamin K1).* Ingredient not normally found in mayonnaise. Contains eggs.

MAYONNAISE, REGULAR Soybean oil, eggs, water, distilled vinegar, contains less than 2% of salt, sugar, spice, lemon juice concentrate, calcium disodium EDTA added to protect flavor. Contains: eggs.
MUSTARD (yellow) Distilled vinegar, water, mustard seed, salt, turmeric, paprika, spice, natural flavor, garlic powder.
MUSTARD (deli brown) Distilled vinegar, mustard seed, water, salt, spices, turmeric, natural flavor.
OIL Canola oil, extra virgin olive oil.

RED WINE VINEGAR Red wine vinegar (5% acidity), sulfiting agent.

SUBWAY® VINAIGRETTE Water, soybean oil, vinegar ,sugar, salt, modified corn starch, spices, lactic acid, hydrolyzed corn and soy protein, dehydrated parsley, xanthan gum, dehydrated garlic, potassium sorbate, sodium benzoate, autolyzed yeast extract, citric acid, dehydrated onion, calcium disodium EDTA.
Contains soy.

SALAD DRESSINGS & TOPPINGS

CROUTONS Ingredients: Enriched Flour (flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid), canola oil, sugar, salt, natural and artificial butter flavor with other natural flavors, yeast, dehydrated garlic, whey, spices, nonfat dry milk, dehydrated parsley, Romano cheese (cow’s milk, cultures, salt, enzymes), lactic acid, ascorbic acid. Contains milk and wheat.

FAT FREE ITALIAN DRESSING Water, Vinegar, Sugar, Salt, Maltodextrin, Contains less than 2% of: Cellulose Gel and Cellulose Gum, Xanthan Gum, Onion*, Garlic*, Potassium Sorbate and Sodium Benzoate as preservatives, Carrageenan, Citric Acid, Red Bell Pepper, Spice, Yeast Extract, Natural Flavor, Yellow #5, Yellow #6, Sunflower Oil.

RANCH DRESSING Soybean oil, water, sugar, egg yolks, vinegar, salt, contains less than 2% of whey, onions*, buttermilk, xanthan gum, phosphoric acid, with sorbic acid and calcium disodium EDTA as preservatives, garlic*, polysorbate 60, parsley*, spice, disodium inosinate, disodium guanylate, natural flavor. *Dried. Contains milk and eggs.

FLATIZZATM

CHEESE FLATIZZATM Flatbread: Enriched wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid, malted barley flour, ascorbic acid), water, yeast, soybean oil; contains 2% or less of: nonfat dry milk, wheat gluten, salt, sugar, dough conditioners (sodium stearoyl lactylate, oat fiber, calcium sulfate, and enzymes), baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), and calcium propionate. Marinara Sauce: Tomatoes, tomato puree (water, tomato paste), corn syrup, high fructose corn syrup, soybean oil, modified food starch, salt, dehydrated onions, spices, onion powder Shredded Mozzarella: Cultured pasteurized part-skim milk, salt, enzymes, potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). Contains milk and wheat.

PEPPERONI FLATIZZATM Cheese FlatizzaTM (ingredients above). Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Contains milk and wheat.

SPICY ITALIAN FLATIZZATM Cheese FlatizzaTM (ingredients above).
Genoa Salami: Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices,
corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite. Contains milk and wheat.

VEGGIE FLATIZZATM Cheese FlatizzaTM (ingredients above). Olives: Ripe olives, water, salt, ferrous gluconate. Peppers, Onions. Contains milk and wheat.

PIZZA(round)
CHEESE PIZZA CRUST: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, bread crumbs (bleached wheat flour, yeast, sugar, salt), soybean oil, sugar, yeast, salt, non-fat dry milk, garlic. MOZZARELLA CHEESE: Pasteurized milk, cheese cultures, salt, enzymes. SAUCE: Tomato puree (vine ripened tomatoes, salt, citric acid), water, tomato paste, soybean oil, salt, spices, garlic powder, Romano cheese (pasteurized part-skim cow’s milk, cheese culture, salt, enzymes). PARMESAN AND ROMANO CHEESE BLEND: Parmesan cheese (pasteurized part skim milk, cheese culture, salt, enzymes), Romano cheese (pasteurized cow’s milk, cheese cultures, salt, enzymes). OREGANO. GARLIC. BASIL. Contains: Milk and Wheat

COOKIES & DESSERTS

CHOCOLATE CHIP Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, semi-sweet chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), eggs, water, molasses, baking soda, natural and artificial flavors, potassium chloride, salt. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

CHOCOLATE CHUNK CONTAINS: Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, chocolate chunks (sugar, unsweetened chocolate, cocoa butter, dextrose, soy lecithin, natural and artificial flavors), palm oil, eggs, invert sugar, water, molasses, baking soda, salt, whey, natural and artificial flavor. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

DOUBLE CHOCOLATE CHIP Sugar, enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla), semi-sweet chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), eggs, cocoa processed with alkali, molasses, water, natural and artificial flavors, potassium chloride, baking soda, salt. CONTAINS: Wheat, milk, eggs and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

M&M® Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, palm oil, chocolate chips (sugar, unsweetened chocolate, cocoa butter, soy lecithin, vanilla), candy pieces (milk chocolate [sugar, chocolate, milk, cocoa butter, lactose, soy lecithin, salt, artificial flavors] sugar, corn starch, corn syrup, gum acacia, coloring [includes red 40 lake, yellow 5, yellow 6, blue 2 lake, red 40, blue 1 lake, blue 1, blue 2, yellow 5 lake, yellow 6 lake], dextrin), eggs, water, molasses, baking soda, salt, whey, natural and artificial flavor. CONTAINS:
Wheat, Milk, Eggs and Soybeans. May Contain: Peanuts Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)

OATMEAL RAISIN Sugar, enriched flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), raisins, palm oil, oats, eggs, water, molasses, whey, baking soda, salt, natural flavor, potassium chloride, cinnamon. CONTAINS: Wheat, milk and eggs. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut- containing cookies.)

PEANUT BUTTER Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, peanut butter (peanuts, sugar, palm oil, salt), peanut butter chips (sugar, palm kernel oil, peanuts, partially defatted peanut flour, lactose, whey, anhydrous milk fat, nonfat milk, sodium caseinate, buttermilk, soy lecithin, salt, artificial flavor), margarine (palm oil, butter, water, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), eggs, molasses, invert sugar, palm oil, water, natural flavor, potassium chloride, baking soda. CONTAINS: Wheat, peanuts, milk, eggs and soybeans. Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)

RASPBERRY CHEESECAKE Enriched bleached flour (flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, margarine (palm oil, water, soybean oil, salt, mono- and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla), eggs, raspberry bits (dextrose, palm oil, sugar, corn flour, raspberry powder, natural flavor, citric acid, blueberry and carrot extracts), Neufchatel cheese (pasteurized milk and cream, cheese culture, salt, stabilizer [carob bean and/or guar and/or xanthan gums]), invert sugar, maltodextrin, natural and artificial flavors, baking soda, potassium chloride, yellow 5. Contains: Wheat, milk, soybeans, and soybeans. (Due to the nature of how these cookies are displayed they may come in contact with other tree nut-containing cookies.)
SUGAR Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, palm oil, eggs, natural butter flavor, water, whey, baking soda, salt. CONTAINS: Wheat, milk, and eggs. (Due to the nature of how these cookies are displayed they may come in contact with other peanut or tree nut-containing cookies.)

WHITE CHIP MACADAMIA NUT Enriched bleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), sugar, margarine (palm oil, butter, water, salt, mono and diglycerides, natural flavor, vitamin A palmitate, beta carotene), white chips (sugar, palm kernel and palm oil, nonfat dry milk, soy lecithin, vanilla) macadamia nuts, eggs, molasses, water, natural and artificial flavors, potassium chloride, baking soda, salt. Contains: Macadamia nuts, wheat, milk, eggs and soybeans.

Other than the veggies and maybe the tuna (YET WHERE DID THIS TUNA COME FROM?) you’re getting nothing that is good for you. The more processed the food is the less the thermic effect (calories burned during digestion) and the better chance this food will be stored as fat. Not to mention all of Subways foods sodium, chemicals, and poor ingredients long term effect on your health. You want the ingredients list of any food you buy and eat to be as small as possible. Eat real natural foods and your body composition will thank you.

Your Fitness and Nutrition Coach,
~David Modderman

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holiday-weight-gain-front

Do you know the average adult gains 7 pounds of fat between Thanksgiving and New Years?

7 pounds of Fat in 6 weeks!! Yikes!!

A recent study shows that most never lose the weight they gain over the holidays. If you add this up over the years this 7 pounds each year could be close to 20 pounds or more!

But there is a small percentage of the population that never gain any weight during the holidays!

So how can you be the lucky group of people who don’t gain any weight? Do you have to be selected randomly like the lotto? Or follow the latest fad or starvation diet??

NO!

The solution is not some magic diet or pill its about doing things the right way.

You fail to realize that you are in control of your metabolism; you are the creator not the victim! If you eat the right foods most of the time and you eat smaller frequent in the right balance you can actually burn calories by eating!

Right now get out your calendar or weekly planner and plan all the days you will be attending all those holiday gatherings. Realize these gatherings will account for around 10-12 meals during these 6 weeks. So these 10-12 meals you will be allowed to indulge yourself and enjoy your family and friends.

When you begin to change the way you view your relationship with food, understanding that quality food aids in long term weight loss and frequent and smaller portions support an elevated metabolism, you’ll begin to seek a meal 5 to 6 times per day. And over 6 weeks during the holidays this accounts for 220 meals in total. If you’re putting in the better choices most of the time, believe me, you aren’t going to add to your waistline during those 12 indulging holiday meals!

The bottom line is you don’t need to deprive yourself or experience all those guilty feelings when you decide to eat some of your favorite foods. Make wise food choices most of the time, add some resistance training and cardiovascular exercise into the mix, and you too will become one of those envied people who, “eats whatever they want and doesn’t get fat!

Enjoy the Holidays!

Merry Christmas!

Your Fitness and Nutrition Coach,

~David Modderman

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TurkeyCartoon

Thanksgiving is a great holiday to remember what we are all thankful for. It is also a great day to spend quality time with family and friends. Unfortunately, sometimes it also is a great weekend to gain weight around our waist line. So for this special occasion I have come up with: “The 5 Important Steps To Not Gaining Weight Over Thanksgiving Weekend.”

Step -1 Do not skip meals (eat breakfast)

The average person will skip breakfast and all other meals up to the time they have thanksgiving dinner. Most sleep in or cook all day and think they will be eating a big meal for thanksgiving so they shouldn’t eat till then. BIG MISTAKE! When you miss meals one you will go into starvation mode and your blood sugar will drop, so when you do finally eat you will eat WAY TOO MUCH and stuff yourself silly! Large meals will be hard for your body to digest and have a better chance of being stored as fat!

Step 2– If you’re doing the cooking use the most natural foods and ingredients possible. Use healthier versions/alternatives for your favorite foods.

-Natural ingredients are lower in calories and your body will use them for energy and not for storage.

I was privileged to have been on the local talk show on channel 13 “Take Five and Company” last Thanksgiving where I talked about this very step. You can view my 4 minute appearance on the show here by watching the video below:

Step -3 Do NOT have one large thanksgiving meal. Have 2-4 smaller versions of these meals. You can have small portions of Turkey, potatoes, and stuffing, (lots of veggies), even a little pie in each meal just in smaller portions. You will have more energy and feel less like falling into a food coma after eating these smaller meals.

Step -4 Drink lots of water throughout the day. Your thanksgiving meal will probably contain lots of sodium so staying hydrated will be very important. Try to avoid high calorie beverages like pop and alcohol they are just empty calories and will add to fat storage. Also, never have dessert on a empty stomach have it after your smaller meals to help stabilize blood sugar.

Step-5 Get out and exercise a little. Though most of us will be in a food coma, and enjoying the 4-F’s: family, friends, food and football. Taking a walk around the block or working out prior will help you burn off those extra calories. Walking the mall the next day to find all those Christmas deals could be another great option.

These steps aren’t too difficult to follow just need to plan an ahead a little. These steps could be the difference of you gaining or not gaining 5-7 pounds this Thanksgiving weekend.

Happy Thanksgiving Everyone!

Your Fitness and Nutrition Coach

David Modderman

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I say this time and time again to clients but it’s what I believe in and in my opinion what really works! You SHOULD NOT do long distance/long duration cardio if your main goal is fat loss. If you want to run a marathon for the challenge and to say you did it that is great! But this a very inefficient way to lose fat and keep it off! This is not to say that everyone who runs long distance and for long time periods is overweight, there are many thin runners as well. As a fitness and exercise expert and being part of a society that doesn’t exercise enough I do have a hard time sometimes telling people not to do long duration cardio, so long slow cardio is always better than not doing it. I just feel long slow cardio is counterproductive if your main goal is losing weight and I want people to understand the science of it and make the right choice for them and their goals.

However, there are millions of individuals out there, running and running in misery because they have been led to believe that this is THE BEST and MOST EFFECTIVE way to lose fat. Unfortunately, working with hundreds of clients over the years the research and evidence that I have seen is that many actually are running into more fat! Even if your a long distance runner and your not overweight, many who do not proper resistance training and core training are very frail and weak because their body feeds off their muscle tissue to use for energy.

I have mentioned quite a bit about a much more more effective type of training that burns fat up to 9 times faster than the steady state cardio. I reward this type of training as one of the biggest factors in getting my clients results and helping them keeping the weight off long term. Keep in mind, most individuals come to me for help are those who already exercise and are frustrated with their results or the lack their of. I also get quite a few clients who are just looking for something different that is fun or new. Imagine how much more challenging it is to get someone results who is already extremely active compared to someone who has been sedentary, but with the right effort and right approach they can get great results, sometimes cutting their workout time down is the answer! Sometimes when it comes to weight loss less is more.

I have found that around 80% of those who come to see me who are overweight or obese, I am able to help. Another 5% don’t listen to what I say or bail out, and the other 15% appear to be doing everything right and are still not getting results. It is very frustrating for me as well as the client. These types of challenges always keep me looking for more answers and research.

I recently came across a a Doctor online that seems to have it right. I found a video of him talking about this very topic of long slow cardio for weight loss.

In this 10 minute video Dr. Pompa explains very well the point I was just making about why you should do interval training over standard cardio.

Enjoy:

I will never promote long slow distance runs for weight loss. Therefore I will not ever promote the long distance marathons for anyone. However, I feel the 5k race can be very beneficial if you keep your time down and get adequate recovery, nutrition, and resistance training along with it.

Care to share your opinion?

Please comment below!

Your Fitness and Nutrition Coach,

~David Modderman

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PicForMyNewsletterNov22003chicagoHALLOWEENCANDY
Did You Know Halloween is when the Holiday weight gain really starts?

Most people eat more candy than they really think between Halloween and Thanksgiving and then the rest is down hill after that. You need to get ahead of the game and set your New Years Resolutions right now! While everyone else is starting fresh in January you will have 2 months of results under your belt.

Remember candy is LOADED with sugar and sugar inhibits fat release! Meaning if your goal is weight loss then sugar is going to really hurt your chances of losing weight and keeping it off.

Today I stopped by WZZM Channel 13 to discuss some healthier and alternative options to handing out the traditional candy to kids.

Your Fitness and Nutrition Coach,

~David Modderman

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Learn How To Use a Pumpkin to Scare Your Fat Away!

There is no excuse that you can not get fit because you have no exercise equipment.

You can use almost anything with weight to exercise with if you know what do.

In the spirit of Halloween I stopped by WZZM Channel 13’s “Take Five and Company” to show you how you can get a full body workout just using a Pumpkin!

Please Watch The Video Below:

Looking For More Exercises to Do?

You can download Your Free Halloween Pumpkin Workout Here:

Free Halloween Fat Blasting PUMPkin Workout

Your Fitness and Nutrition Coach,

David Modderman

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I recently wrote a blog post and asked the question “Is Your Diet Pop Making You Fat?”

You can read that post here:

Diet Pop Making You Fat?

~For as long as us humans have  lived on Earth, we  have been eating foods that taste sweet, like honey and sugar cane.

So, your brain has developed a conditioned response in reaction to eating something sweet.

It is called the Cephalic Phase Insulin Response (CPIR), and it’s responsible for the fat-storing effects of diet beverages, including diet sodas, diet tea, coffee, energy drinks, sports drinks, and flavored waters.

This adaptation in us humans is a reaction to the eating of sweet-tasting foods. The body learned to associate sweet-taste on the tongue with the resulting sugar-energy-load that landed in the stomach.

The brain began to understand the sweet-taste with the need to program the liver to
prepare for the arrival of an outside source of high energy – sugar.

As the tongue senses something sweet, it then programs the brain to set into motion a series of biochemical events. It doesn’t matter if the sweet taste comes from natural honey or from artificial sweeteners.

This biochemical flood triggers the liver to stop the manufacture of protein and starch from its body-reserves, and to begin to store the glucose-energy that circulates in the blood.

In the case of diet beverages, the sweet taste sets these events into motion.

But when no calories actually appear in the stomach, this causes the body to demand real food, with resulting hyper-urges from the liver to overeat, or to drink more of the sweet-tasting liquid, and the flood repeats itself.

Almost instantly, the body starts producing insulin, the “fat” hormone, which stores sugar in the blood stream, and programs the adipose tissue fat cells (belly fat) to store, store, store.

This Cephalic Phase Insulin Response (CPIR) creates reactive hypoglycemia (low blood sugar), which further triggers strong cravings for more sweet-tasting items, and high glycemic foods.

After the taste buds are activated by a sweet-taste, the urge to ingest food can last from 1 to 2 hours. So, you are hungry for hours, because no real food or calories has satiated the body’s need for energy.

And now, the body is producing insulin for no reason, because the brain has instructed the liver to store instead of burn/release its storage supplies.

The result is fat, fat, fatter – the Cephalic Fat Roller coster.

Again, take a look around how often do you see a really lean person drinking Diet pop?

~Your Fitness and Nutrition Coach,

David Modderman

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Everyone has 15-20 minutes a day to workout you just have to schedule it in as part of your day and make it a TOP priority in your life! Watch the video below to see how you can get a quick super set full body workout in just 20 mins or less per day. No excuses! :-)

 

 

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Why Exercise Won't Make You Thin

TIME Magazine recently published a very controversial article on the effects of exercise on weight loss.

The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)

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Doesn’t really encourage people to exercise now does it?

However,  there were a lot of  stuff in the article that I found  incorrect and very misleading, the article  however does bring up some important concepts that are vital for the general population to understand:

1.) Exercise WILL increase your appetite

This is correct.  Exercise, especially high intensity exercise, increases your metabolism and your body’s ability to burn  calories during activity will make you want to increase your energy intake (calories consumed).

However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!

So if your diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to elimnate our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.

However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.

 I tell most people who come to me to lose weight for them to understand the key to the success they crave:

“If you want to bulk up, add size, and gain weight, be sure to eat plenty of  sugars and high processed starches. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”

It’s really pretty simple.

 

 Which brings us to point #2

2.) Exercise without proper nutrition WILL NOT cause significant weight loss

I always tell my clients there is a big difference between eating right and supportive eating. We need the RIGHT SUPPORTIVE NUTRITION to be successful in reaching our goals.

Nutrition is  80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.

However, you can never beat out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.

Not matter how hard you workout, if you are releasing insulin through the day with a high carb/sugar diet, you will be controlled by insulins to its fat-storing effects.

On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…

3.) Not all exercise is created equal

I also tell my clients though almost all exercise is benfecial we need the right balance of exercise to be really successful at reaching our goals.


The above article failed to distinguish between different forms of exercise. It  uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity and this is misleading.

We should already know that aerobic exercise alone has zero effect on fat loss over dieting – many studies support this.

So this article should NOT be using aerobics as the only form of “exercise” and it’s impact on weight loss!

No matter what your doing if it’s a kickboxing class, spin class, or a bootcamp if these classes do not challenge your muscles and protect your muscles you are missing a big piece of the puzzle for weight loss. To be successful at  losing weight and keeping it off you need to add strength training to your exercise routine.

Furthermore, some do not know  that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout

In conclusion, study after study proves that when it comes to exercise for fat loss:

CARDIO STINKS AND INTERVALS WORK!

So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!

Time to Kick it up a Notch!

Your Fitness and Nutrition Coach,

~David Modderman

PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!

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There are so many different kinds of protein powder out there most people do not know where to begin. Yesterday I stopped by on WZZM Channel 13’s “Take Five and Company”  and talked about a few different kinds of the most popular protein powder and what it should be used for. 

To watch my segement please watch the video below!

 

T5 Protein