fat loss in Grand Rapids

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

10 Reasons You’re Not Losing Weight-Part-3

10 Reasons You’re Not Losing Weight-Part-4

Reason 9) Poor Attitude and Believe System

A big reason people struggle to lose weight is they have a poor attitude and belief system. Have you ever caught yourself saying the following phrase “I can’t?” ‘I can’t lose weight” “I can’t exercise.” Most who say “I can’t” really believe they can’t. But the reality is they can, they just choose not to. To lose weight and keep it off you really need to believe in your self and say “I can and I will!” Never underestimate the power of positive thinking. If you really want to exercise and eat correctly you can you just have to make it a priority in your life and believe in yourself and follow through.

Reason 10) No Support

Having a support system is such a huge part of losing weight. So many struggle to lose weight on their own, without some form of help and support. Studies show when people are trying to lose weight those who have support from a friend, family member or personal trainer stick with an exercise and eating plan 75% more than those who do not. I recommend attaching yourself to friend or family member with some of the same goals to help you along the way. Never underestimate the buddy system when it comes to exercising more and eating better. Enlisting a personal trainer/fitness expert could be a great way to stay educated, accountable and motivated to reach your goals.

I hope you have read and enjoyed the “10 Reason Why You’re Not Losing Weight” blog series. Please let me know if you have any questions!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

10 Reasons You’re Not Losing Weight-Part-3

    10 Reasons Why You’re Not Losing Weight- Part-4

Reason 7) Looking For the Magic Pill or Potion
As a personal trainer I get questions all the time about what are the best supplements, drugs or pills to help lose weight and burn fat. My answer is always the same “A supplement, drug or pill will never be the solution.” Any pill, powder, or supplement is a lie that says, “This will burn fat”, or “This will make you lose weight.” Why? No pill or powder or potion will burn fat by itself without some effort from you. There are some supplements that can help/aid you in burning fat but it will take some effort from you. If you are exercising and eating correctly and not losing weight some supplements will aid you in the process. However, there is no magic pill, powder or potion that exists that you can take and then sit on the couch and expect it to go to work for you. I recommend resistance training, aerobic exercise, and a solid nutrition plan first. Then you can think about getting a good multivitamin and beyond.

Reason 8} Looking For the Magic Device
Ever watch television late at night an on the weekends? If you have I’m sure you have been bombarded with every exercise device known to man. There are thousands of abs devices, waist shrinkers, and butt burners advertised to anyone desperate to lose weight. These devices and products promise you the world, but the only thing you usually lose is your hard earned money. There is no magic device that you can use on your stomach or your butt that will reduce inches and burn fat without some change in your nutrition plan and the also the amount of calories you burn. If this magic device existed then everyone would be using it. If these products worked so well, why do they keep coming up with new ones every month? They do this because they like to play with your emotions and they like to tell you what you want to hear so will buy it. You do not need these devices; you just need a good solid exercise and nutrition plan.

Look for the 5th and Final Part Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

2

weight loss help

10 Reasons You’re Not Losing Weight-Part-1

10 Reasons You’re Not Losing Weight-Part-2

    10 Reasons Why You’re Not Losing Weight-Part 3

Reason 5) Eating Too Much

Eating excessive calories is probably the number one reason people are not losing weight. With the rise of fast foods and unhealthy foods everywhere we turn its no wonder that obesity has effected our population so much. It is said that Americans today eat 30% more than they did 20 year ago. Food is sold in bigger containers, and portions in restaurants have increased as well. When you eat more than your body burns these calories will most likely be stored as fat. The most effective way to treat overeating is to focus on eating less food but not starving your self. Focus on eating smaller portions, but also eating fewer calories. An easy way to do this is to eat smaller more frequent meals, and control the size of the portions you are getting. Not to mention getting less fat in your meals (which is higher in calories than protein and carbohydrates), and concentrate on getting leaner proteins, and more fruits and veggies. These natural foods will fill you up and be used efficiently for energy.

6) Not Eating Breakfast

If you want to really lose weight and keep it off you must eat breakfast. Breakfast is the most important meal of the day for many reasons. Studies show that people who skip breakfast are 4.5 times more likely to be overweight.

The average 8 hour of sleep burns 450 calories. You must try to eat within 60-90 minutes after waking. Adding breakfast is what starts your metabolism up and prepares it to burn the rest of the day. If you skip breakfast your metabolism slows down and your blood sugar drops. You will increase hunger, have less energy and most likely store fat. You will crave high sugar, high fat foods, and tend to crave calories late at night. A recent study from the Weight Control Registry out of those who lost at least 30 pounds and maintained it for at least one year ate breakfast every single morning.

Look For Part 4 Tomorrow!

Your Fitness and Nutrition Coach,

~David Modderman
david@davidmodderman.com

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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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Is Aerobic Exercise The Answer To Fat Loss??

 

 

 

I see it every day people doing hours on the treadmill or the bike.

 

Others taking a 60 minute aerobic class on an empty stomach

 

Even more people coming in and just doing the elliptical for an hour and then doing a few crunches and then hitting the showers.

 

Does aerobic exercise burn fat? Yes and No. Meaning it can if you have everything else right!

 

If your not eating enough of the right calories and the right balance of foods you could be burning muscle for fuel!

 

Aerobic exercise is good for your heart and lungs, its also good for burning calories, which in turn will create a calorie deficit to lose fat.

 

But aerobic exercise can actually slow down your metabolism. Aerobic exercise is catabolic, meaning it can sacrifice muscle tissue if done wrong or for too long.

 

Aerobic exercise is not EFFECTIVE for fat loss by itself. You need to have a concern for muscle!

 

You need to challenge and protect your muscle through resistance training and actually eating ENOUGH to maintain muscle.

 

Resistance training is #1 in losing fat and keeping it off. Why because the more muscle you have the fat you burn!

 

If you are not doing resistance training you are not going to lose fat and keep it off!

 

If you are doing resistance training and have been doing the same routine for more than 2 months! You need something new!

 

Add in the right nutrition plan with the right exercise routine you have now created a fat burning machine.

 

Are you not sure if you’re doing everything right to reach your goals?

 

Then what are you waiting for?

 

Contact me know to find out all the options I have for you to succeed!

 

 

Your Fitness and Nutrition Coach,

 

~David Modderman

 

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Ahhhh Christmas is coming and so is the food…….and we can’t forget New Year’s Eve dinner and drinks and also New Years day football and food…….

With all the big meals and gatherings coming up in the next 2 weeks it will be easy to make the wrong food choices and put on some extra holidays pounds.

That is why I created 10 page e-book all about preventing the Holiday weight gain entitled “The Healthy Holiday Eating Guide”. You can download this great ebook for FREE here:

Your Fitness and Nutrition Coach,

~David Modderman

 

 

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Is your goal to lose fat in 2009?

If you answered yes…….I have on big step that you must do if you are serious about fat loss….

DO NOT SKIP BREAKFAST!

If you skip breakfast you are setting yourself up for failure.

Why?

1) Eating Breakfast kick starts your metabolism first thing in the morning.

2) Eating breakfast can stablize your blood sugar and energy for the day

3) Eating breakfast will control your appetite for the next meal so you do not overeat.

4) Eating breakfast will help prevent losing lean muscle.

Breakfast is still the most important meal of the day no matter what your goal is!

What should you eat for breakfast for the best results?

Come back tomorrow to find out! :-)

Your Fitness and Nutrition Coach,

~David Modderman