4 Food Phrases That Don’t Mean Anything Anymore

With the growing awareness of how our eating habits impact our health, more people than ever are trying to improve their nutrition. While it is great to see health becoming more of a priority, it can be a challenge to separate fact from fiction, especially at the grocery store.


Quick Nutrition Tip, Reality Check and Chic-Fil-A Roast!

Things aren’t always what they seem – especially when it comes to food marketing. Witty copy writers and cool packaging seem to be the driving forces of unhealthy food products disguised as healthy grub.

The latest and greatest thing to hit the market is the Chic-Fil-A grilled nuggets. Their entire marketing campaign is imaging these little nugs as a healthy option. Healthier than a fried chicken sandwich? Absolutely? But, are they good for you? Not really.

Side note: I hate the word “nugget” in this context? Any farmers out there? Can you guys show me where, on a chicken, the “nugget” is located? I can find the breasts, wings and thighs but just can’t seem to find the nuggets. Hmm.


Here are the ingredients stated on the Chic-Fil-A website for these healthy nuggets:

Grilled chicken (whole breast filet, seasoning [water, apple cider vinegar, soybean oil, yeast extract, salt, modified corn starch, palm oil, dehydrated garlic, dehydrated onion, corn maltodextrin, sea salt, flavor, sugar, chicken stock, cane molasses, chicken fat, spice, natural flavor {including smoke}, dextrose, lemon peel, citric acid, red bell pepper, orange juice concentrate, grape juice concentrate, natural flavor, paprika, vinegar, xanthan gum, ascorbic acid, and spices]).

Seems a bit excessive. Again, this is better than their chicken sandwich but still doesn’t look like anything I’d want to eat.

According to their menu, a 12-count of these will cost you $5.75 solo or $8.59 as a combo meal (with a side). For the sake of simplicity, I’ll be using the solo option for the example below.

The macro-nutrition on the nuggets are as follows, according to Chic-Fil-A’s website:

  • 200 calories
  • 4.5g Fat
  • 34g Protein
  • 6g Carbohydrates

This is roughly the equivalent of 7 ounces of chicken from the supermarket. Also, the store-bought chicken won’t have any of the crappy ingredients listed above. You can season it on your own. The BIG difference is that you’re paying nearly 5-times the price!

You can get chicken breast at ANY store for around $3 per pound (on the high end). That means chicken is about $0.19 per ounce. At that price, a 7-ounce serving of store-bought chicken is $1.33 – compared to the $5.75 you’re paying at Chic-Fil-A.

I get a lot of people asking me what the best healthy on-the-go option is and if these Chic-Fil-A nuggets are a good candidate. The best healthy, on-the-go option is for you to plan ahead, be accountable and put in the effort needed to set yourself up for success!

If you can look at these stats and willingly pay a 332% price increase for compromised nutrient density instead of spending 1-hour per week planning your meals, then [HARSH TRUTH ALERT] you just don’t want “IT” bad enough.

I’m not meaning to pick on Chic-Fil-A, there are plenty of restaurants that fit this example. Chic-Fil-A commercials are just running at a constant right now so it was on the top of my mind. Shoutout to their marketing department!

But in all seriousness, I’m not saying dining out is the worst thing you could ever do. I’m saying dining out because you’re too busy, you just don’t have time to cook, it’s just so much more convenient, etc. is a lack of commitment, determination and effort.

Let dining out be your plan to fall back on or last resort, not what you depend on to get healthier. Because, trust me, these food corporations DO NOT have your back like I do.


Ketchup Redefined: The healthy way to make your own Ketchup!

Living a healthier lifestyle and maintaining a clean diet isn’t as difficult as it may seem. Some major hang-ups people run into is the misconception that healthy food has to be bland, unseasoned and boring.

That could not be further from the truth.

While traditional sauces and condiments are usually filled with added sugars, artificial ingredients and dangerous chemicals, there are still ways to spice up your meals without it becoming detrimental to your health goals!

The most commonly used condiment is probably ketchup. Unfortunately, I’ve never seen a brand of ketchup without additional sugar added to it, which is obviously something we’d like you to avoid!

Lucky for you, we’ve got a ketchup recipe that is to die for! We first saw this posted on T-Nation.com, then decided to add a little 1 & Only flare! It’s also way healthier than store-bought ketchup and incredibly simple to make. Check out the recipe below.


100% Natural Tomato Paste (12 oz can)


Apple Cider Vinegar

Ground Mustard



Cayenne Pepper


Ground Cloves

Equipment Needed

2 Mason Jars


How To Make It

  1. Using a spoon, put 6 ounces of tomato paste in each of your mason jars. About half of the can should go in each jar.
  2. Add 3 tablespoons of Apple Cider Vinegar to each of your mason jars.
  3. Add 1/4 tablespoon of Ground Mustard to each jar.
  4. Add 1/4 tablespoon of Cayenne Pepper to each jar.
  5. Add 1/4 tablespoon of Paprika to each jar.
  6. Add a pinch of Cumin to each jar.
  7. Add a pinch of Allspice to each jar.
  8. Add a pinch of Cloves to each jar.
  9. Add about 1/4 cup of water to each jar.
  10. Place the lids on your jars and shake for 30-60 seconds to mix the ingredients.
  11. IMPORTANT: Taste and adjust.
    1. Add water to adjust consistency
    2. Add additional spices or adjust the current spices to enhance flavor.
  12. Store in your refrigerator in mason jars for up to 2-weeks.

If you’re missing your favorite condiment, now you have a healthier version of it that you can add to your food!

The Key to a Longer Life is… Spicy Food?

Apparently the Spice Girls are visionaries because they were certainly on to something when they said we need to spice up our life.

Literally, though.

A recent study published in The BMJ suggests that people who indulge in fiery foods are more likely to live longer, and have lower risk of death from cancer, heart disease and respiratory disease.

The study collected dietary data from about 490,000 people, from ages 30 to 79, in China. The study subjects were enrolled in this project between 2004 and 2008, and had their health monitored for an average of seven years per person.

Over the course of the study, more than 20,000 people died. Scientists were able to pull data that suggests people who ate spicy food more than twice per week have a 14% lower risk of death.

To read the entire study, visit The BMJ here.

3 Easy & Healthier Thanksgiving Food Swaps

So you made it through Halloween without overdosing on candy. Congratulate yourself, but get ready, because the next Holiday is one of the biggest dietary challenges of the year; Thanksgiving.

You’ve probably seen the reports that Americans, on average, gain 7-10 pounds between Halloween and New Years. Maybe you’ve even fallen victim to some holiday weight gain. Whatever the case may be, I’m here to help you through the winter months and stay focused on a healthy lifestyle.

Before I get into the 3 easy and healthy Thanksgiving food swaps, I do want to put a disclaimer out there.

Thanksgiving is one day. One day will NOT make you fat and/or out of shape. You won’t deteriorate into a sloppy mess of lard if you overindulge for one day. I can promise you that. This is especially true if you’ve laid the groundwork for the majority of the year by living a healthy lifestyle with a clean diet.

I don’t want this to come across as a don’t enjoy yourself on Thanksgiving type of post, but I do want to offer some assistance so that you can stay on the safer side during this holiday. People tend to fall “off the wagon” and lose confidence. They never get back “on the wagon” and further regress their fitness level.

These 3 Thanksgiving food swaps will fulfill your holiday cravings, keep you closer to your nutritional goals and allow you to easily get back on track after Thanksgiving.

#1: Baked Apples for Apple Pie


Apple Pie is a Thanksgiving staple. Apple Pie is also terrible for you. Assuming you’re no fool, you probably like a little bit of ice cream on top of your warm Apple Pie too, right? That definitely doesn’t help. Coming in around 600 calories, 90 grams of sugar and 30 grams of fat for a moderate slice of Apple Pie a la Mode, you may not want to go that route this Thanksgiving.

Instead, try a Baked Apple. You can even top it with a little bit of raisins, nuts, cinnamon, pumpkin spice and coconut oil to enhance the flavor. Use whipped cream if you’re feeling crazy.

Just cut [in half] and core a large Honeycrisp apple, then spread some coconut oil on the flesh of each half. Top it with your favorite nuts and spices, then bake it for 20-30 minutes at 350 degrees. Throw some whipped cream on top to complete the I miss you, Apple Pie effect and you’ll be good!

#2: Baked Sweet Potato for Candied Yams


Candied Yams; another Thanksgiving side dish that people would die for. I mean, what’s not to like? You’ve got Yams, Marshmallows, Pecans, Brown Sugar and Butter all mashed together into a glorious pile of deliciousness.

One serving of this will probably register at around 500 calories and close to 80 grams of sugar. It’s not even technically a dessert! This is like cheating the system. You add this to your plate with turkey and other side items, finish it, then go eat “dessert.”

A healthier, and in my opinion, tastier swap for this would be baked sweet potatoes. You can get creative with this one. I’ve baked sweet potatoes, topped it with pecans, bacon and cinnamon, and enjoyed that as a food swap. You can enjoy sweet potato fries, spiced up however you’d like. Another option is mashed sweet potatoes, using coconut oil, coconut milk and spiced up to taste.

However you go about this Thanksgiving food swap, you’ll surely save yourself from a sugar-high (and crash) that will ensue if you go with the Candied Yams.

#3: Roasted Veggies for Green Bean Casserole


In theory, Green Bean Casserole seems harmless. If you dig deep into the recipe, you could probably do without the heavy cream and fried onions. Now, if you’re making the Paula Dean version, you’re probably throwing in an entire stick of butter and maybe some cheddar cheese too.

Let’s stray away from ruining simple Green Beans like that. Instead of making a casserole, try roasting a wide variety of vegetables together – you can even drizzle it with a creative sauce if you want.

Roast a pound of the following veggies for 25 minutes at 400 degrees:

  • Carrots (cut to spears)
  • Brussels Sprouts (cut into halves)
  • Golden Beets (skinned and chopped)
  • Butternut Squash (skinned and cubed)

(Drizzle those with Extra Virgin Olive Oil)

With about 10 minutes left to roast, add the following:

  • 4 cups Kale
  • 2 cups Green Onion
  • Rosemary, Thyme and Oregano to taste
  • Apple Cider Vinaigrette
    • ½ cup EVOO
    • ¼ cup Apple Cider Vinegar
    • 1 tbsp Honey
    • 2 tbsp Mustard
    • Salt & Pepper

Now you can enjoy a larger spread of veggies that aren’t drowning in Cream of Mushroom soup, cheese and fried onions!

Like I mentioned before, Thanksgiving is just one day. Don’t let it spill over for the next week. Don’t let the host insist on sending you home with all of the leftover beer and an endless supply of holiday food. Enjoy your day, try to stay on track to the best of your ability and continue to make progress toward whatever your goal is!

– Justin Ochoa

4 Ways to Make Progress This Winter

Over the past couple weeks I haven’t been the most motivated person, in regards to my personal fitness.  Call it distraction, stress, lack of sleep or maybe just sheer laziness.  Maybe a combination of all 4.

I am determined to change that, and take control of my fitness and health, because I deserve to feel good, sleep better and be happier!  When I’m not motivated, I turn more negative, less optimistic, less caring and probably not as much fun to be around.  WOMP!

I needed to change my perspective.  Perspective is everything to changing the things that you want changed with your health. With the right outlook, anything can be accomplished.

These next few months can be really tough on folks.  It’s cold outside, you do less outdoor activity, and we get minimal sunlight (soak up all the Vitamin D while you can!) . Seasonal depression is a real thing, but can be minimized by healthy practices during these chilly months.

Happy Place

First, getting your mind in a happy place is goal #1. without it, nothing will fall into place like it could/should.  Find the silver lining in all situations. Be that person that can make even the ugliest situation into something promising.

Fuel Up

Secondary to your happy place is your diet. Maintaining a healthy diet that is free of processed food and added sugars is key to a happier lifestyle. Feel good, perform better and look your best.

Sweat It Out

Number 3 is my personal favorite: Fitness. Working on your fitness is vital during the next few months.  Making it a priority to get to the gym at least 2-3 times per week will lay the groundwork for that Summer body that you’re going to want when the snow melts. You can either be ahead of the curve or way behind. It starts NOW.

Don’t Sweat It Out

Sweat it out in the gym, not in the office or at home! Don’t sweat the small stuff.  This is where perspective is your golden ticket. Be positive and look for ways to brighten your day, as well as other people’s days.

Embrace these 4 things during the holiday season and I promise you will feel better, look better, think better and love better.  If this sounds enticing to you, I challenge you to try it and reap the benefits for yourself and those around you!


Mike Lewkowicz

5 Food Marketing Tricks Destroying Your Health

Our lives are driven by consumption. Every day, we are faced with decisions on what to consume. We consume information on the news. We consume entertainment from television, movies and music. We consume knowledge from our peers. You get the point.

The thing we consume most is presentation. We make decisions based on presentation. We buy Nike because the Nike model looks incredibly fit and athletic in his Nike gear. We buy Crest toothpaste because the model on the box has one of the most beautiful, pearly white smiles you’ve ever seen. We make completely unnecessary purchases on items that are on sale, because the store presented us with a discount.

Presentation is the lifeblood of consumption.

When it comes to food, this can be a huge issue. Presentation, or marketing, of food paints a vivid picture of a product that will often fall short of your expectations. Everything from the look to the taste to the nutrition of the food can be presented to you in a way that is far more appealing than the truth.

I’ve made tons of poor eating decisions in my life based on presentations of food. I’ve also made just as many healthy choices. I’m sure I’ll make plenty more of each throughout the rest of my life. Over the years, I’ve gotten better at identifying the hidden marketing tricks used to advertise our food and that has helped my health tremendously.

I’d like to share some of those food marketing tricks, so you can continue to better yourself and make informed decisions on what foods you choose to consume.

“Gluten-Free Foods”

Gluten-Free is extremely trendy right now. According to market research done by NPD Group, 29-percent of Americans are trying to cut down on the gluten they consume.

I’ve been gluten-free for 5 years now for medical purposes and have seen the industry grow right before my eyes. I fully support a gluten and grain free diet. I encourage all of my weight loss clients to at least give it a try.

What I DO NOT support is the consumption of gluten-free packaged foods. Just because the label says gluten-free on it doesn’t mean it’s healthy. In fact, most foods that have a gluten-free label are just as bad, if not worse, than the original item they mimic.

The whole point of a gluten-free diet is to cut the crappy grains and replace them with real food – not to replace them with even more sugary, starchy, chemically enhanced foods. If you’re going GF, try eating foods with just one ingredient. Meats, fruits, nuts and vegetables are all gluten-free, whether the label says or not!

“Per Serving”

The nutritional facts you see on labels, in commercials and on menus, are almost always going to be the amount per serving. It’s your job to determine how many servings you’re eating of that product.

Every product has a different serving size and different amount of servings per container. This is one of my biggest pet peeves. It’s just so sneaky.

For example, let’s say you buy a nice big bottle of Gatorade and head to Planet Fitness for some vicious treadmill walking. The label says it has 80 calories and 21 grams of sugar – per serving. The serving size is 12 oz. Your bottle is 30 oz. You’re going to drink the entire bottle because you think Gatorade is good for you, because their awesome commercial with colorful sweat and general athletic baddassery told you so.

Well, you just drank 200 calories and 52.5 grams of sugar. Not what you were expecting was it?

This happens all the time with pretty much any food you can think of. I wrote an article on nutritional labeling flaws a while back. You should read that or at least check out this graphic below.

The point is that you absolutely must read the labels of your food products. By labels, I mean the nutritional facts. You need to see exactly what you’re putting into your body so there are no surprises when you do, or don’t, get the results you’re seeking.

“Natural Flavors”

Honestly, if you see the word natural, it may be a good idea to run. Natural food doesn’t need to tell you it’s natural.

What the hell is a natural flavor anyway? Who knows?

Food Scores has a database of over 80,000 foods and their ingredients and natural flavors is the 4th most used ingredient in our food. Salt, water and sugar are the top 3, respectively. All three items you can buy in your local grocery store – at least they have that going for them. You’re not going to find a bottle natural flavors in your local Kroger.

The term natural flavor can contain more than 100 ingredients. Literally, food labels can kill up to 100 birds with one stone by putting natural flavors on the list of ingredients.

Flavoring your food is your job, not the manufacturers. Just buy whole, real food and season it yourself.

“Buzz Words”

This is kind of a general tip, but be cautious of buzz words like:

  • Low-Fat
  • Reduced Sugar
  • Whole Grain
  • Weight Control
  • Low-Cal
  • Naturally Sweetened
  • Antioxidants
  • Made with “Real ______”
  • Gluten-Free
  • Vegan
  • Paleo
  • Heart Healthy

Not saying these are always a bad thing, but chances are slim that what you see is what you get when it comes to these claims. Just for fun, let’s see who can create the most buzzworded healthy sounding unhealthy food products. Here’s mine:

Gluten-Free, Vegan, Paleo Low-Cal Breakfast Cookies Baked with Real Cinnamon – And for every box you purchase, we help rescue a Bald Eagle and put it in a Cage-Free Environment to live a long and healthy life!

Your turn below. My favorite answer gets a free personal training session.

Submit Your Buzzword-Filled "Healthy" Food

 “Commercial Advertising”

Generally, food items that have commercial advertising campaigns are not going to benefit your health. There are SOME that are good for you, but for the most part, it’s a no-go.

Think about the purpose of an advertisement. That 30-second television clip’s job is to convince you that you need that product. It’s really tough to think of a healthy food item that has a national ad campaign going right now…

Let’s think.

You have McDonald’s now offering all-day breakfast. Healthy? Nope.

You’ve got Taco Bell offering breakfast, period. Healthy? No. We hear about Cheerios being gluten-free now. Are those benefiting your health? Not really. Crappy food is much more appealing than healthy food, but which produces the most appealing physique?

I’m pretty sure there’s no ads running for broccoli, are there? What about fresh blueberries? Any ads for those?

This is because those are actually FOOD items. They aren’t brands. They don’t have franchises or publicly traded stocks. It’s just food and it’s sad that we don’t get to learn about food as much as we get to learn about Burger King’s “Black Whopper.”

Hopefully these 5 food marketing tricks help you identify some unhealthy foods in your diet so you can eliminate them! As always, reach out to me with any questions and I’ll do my best to help you out in any way that I can!

What A Newborn Baby Can Teach You About Fitness

FullSizeRender (2)

Meet my newborn son, Julian. He’s 6 days old and he can already teach you three very important things about improving your fitness.

I must say, I’m impressed! He really knows his stuff. Unfortunately he can’t speak, but he wanted me to relay these tips to you guys so you can maximize your gym progress starting today!

Recovery Is Key

Recovery, more specifically sleep, is one of the most unappreciated and underutilized methods of improving your fitness. Sleep is essential for recovery and optimizing your body for making progress towards your goals.

Poor sleep can negatively affect your fat cells, causing “metabolic grogginess,” according to the University of Chicago. Their research shows that after just four days of sleep deprivation, metabolic grogginess can drop your insulin sensitivity by over 30 percent. Eventually that will cause your body to hang on to extra insulin and store it as fat, which will be backtracking in the worst way.

Poor sleep can also cause you to crave foods, miss gym time and actually decrease your mobility in day-to-day activities.

Maybe you can’t sleep 20 hours a day like Julian does, but you can definitely prioritize sleep and aim for 8+ hours a night. Turn off the lights and TV, set your phone off to the side, get comfy and sleep your way to new fitness success.

Eat Frequent Meals

Julian currently eats every 2-3 hours. Sound familiar? At 1 & Only Fitness, we encourage our clients to adapt this style of nutritional intake. Instead of eating 2-3 large meals a day, break your meals up into 5-6 smaller portioned meals, evenly spread out through the day.

Everyone has a different opinion on this subject – some people dislike frequent meal dieting, others swear by it. I’m just telling you guys what Julian tells me. He says to eat every few hours so you can increase muscle mass, increase metabolism and keep a good mood all day.

Personally, I adhere to this style of eating. My typical day looks like this:

  • 4am: Breakfast
    • 3 whole Eggs, 5 Egg Whites, 2 cups Spinach, Salsa
  • 7am: Snack #1
    • Apple and/or 1 oz. Almonds
  • 9am: Post-Workout Meal/Shake
    •  Plant-Based Protein Shake from 1 & Only Fitness
  • 12pm: Lunch #1
    •   5 oz. Chicken Breast, 7 oz. Sweet Potato, 10 oz. Asparagus
  • 3pm: Lunch #2
    •     5 oz. Salmon, 2 cups Broccoli, 2 cups Cauliflower
  • 5pm: Snack #2
    •   1 oz Almonds (sometimes I skip this)
  • 7pm: Dinner
    • 5 oz. Chicken Breast, 2 cups Spinach, Salsa

Ask for Help

This is huge advice for you guys to take. Don’t be afraid to ask for assistance. When Julian needs something, he cries. He doesn’t care what Catherine and I are doing at the moment, all he knows is he needs help. So he cries…

Violently cries.

At 2am.

I do not want you guys to cry, but I do want you to know that you don’t have to hold back any questions about fitness. Whether it’s help with exercise form, how to lose weight, how to gain weight, how to eat, etc. we have a staff full of pros who can help you out!

Reach out to our staff, or even other gym members, who helpful tips on how you achieve your fitness goals!

How to have a FIT Football Season

This is one of my favorite times of year – not because fall is near, but because football season is upon us.  I went to my first college game over the weekend and watched the Fighting Irish of Notre Dame put a hurt on the Longhorns of Texas.  Beautiful day for tailgating, and an even better night for an Irish blow out victory.  As if that’s not enough to make my week, today marks opening day for the NFL, with 15 more games to be played over the following 4 days!  I love the NFL, and all of the energy it creates.  It seems that little else brings people together like professional football, unless of course it’s FOOD!

Whether you attend a game in person, meet friends at a local restaurant/bar, attend a gathering at someone’s house or just watch in the comfort of your own home, there will undoubtedly be temptations to blow your diet.  Football seems to go best with beer and pizza, or beer and nachos, or beer and wings, or beer and brats, or beer and burgers…you get the picture.

But if you’re anything like me, you don’t want your favorite time of year to turn into a series of regrettable diet slip-ups that compromise all your hard work to lose weight, keep weight off and maintain a clean diet.  After all, football season will be with us until February of next year, and with today’s television programming schedule, you can find a game nearly every night of the week!  And with every game comes the temptation to bust your diet “just this one time.”  However, all of those “just this one time’s” can add up, and before you know it, you’ve packed on extra weight that you’ve worked so hard to lose.

The key to being able to enjoy this football season, while remaining committed to your health goals is preparation.  Here are a few simple recommendations, depending on the situation you find yourself in;

If Watching the Game in Person:

Know that healthy food choices, once inside the stadium are hard to come by.  Although increasingly football stadiums are contracting with food vendors that provide healthier choices, they are far outnumbered by the vendors providing pizza, cheeseburgers, hot dogs, deep fried tenderloins, etc.  But rest assured, you do have options.  If you are unfamiliar with the venue and don’t want to go through the hassle of searching out a healthy food vendor, then definitely try and eat before the game.  Even though I’m familiar with Lucas Oil Stadium, I still try to eat something before the Colts kick off – usually something with protein.  For example, before a 1:00 start, I’ll eat a late breakfast of eggs (usually a vegetable omelet), along with fresh fruit.  I’ll also bring along a bag of nuts to snack on if I get hungry during the game.  For the times I don’t have the chance to eat ahead of time, I don’t stress because I’m prepared, in that I know where the healthier food vendors are (e.g. grilled chicken breast).  As for me, I tend to gravitate to the vegetable stir fry vendor, where I can get a healthy serving of broccoli, carrots, and pea pods, minus the rice or noodles – trust me, it tastes just as good without, and the vendor will usually double your veggies at no additional cost.  And if you feel the need for a mid-game snack, remember that a bag of shelled peanuts is a far better choice than loaded nachos.

If Watching the Game at a Restaurant/Bar:

Again, the key is preparation, and once again your best option is to eat a healthy meal before going out, thus mitigating the risk of chowing down during the game on low nutrient  and/or simple carbs (basic sugars that provide little real value for your body).  If it’s not in the cards to eat ahead of time, choose your restaurant/bar carefully.  You’re not likely to get many healthy options at a place that specializes in wings and fries, although naked tenders at Buffalo Wild Wings is an exception.  The good news is that in Fishers, you can usually find a venue with plenty of games to choose from that also offer decent menu items.  I can always find a healthier alternative at places such as Caslers, Bubba’s 33, Chatham Tap, Twin Peaks, etc.

If Watching the Game at a Friend’s House or Crashing Someone’s Tailgate:

This can be one of the more difficult situations, because you have little control over what your host serves.  Again, eating ahead of time is always a good option, but alternatively you can ask your host if you can bring a dish to share.  Lots of times, watching the game at a friend’s house and tailgating means a pitch-in, so it’s not awkward at all to bring healthy food that you know you’ll eat.   Do not be overly concerned with bringing traditional football food (see opening paragraph for definition) – those bases will likely be covered by someone else.  Bring something that you know you can eat that comports with your diet – my go-to’s include a vegetable tray, fresh fruit, chilled shrimp, or veggie chili.  If your manners dictate that you bring something to appeal to the masses, something that arguably goes better with beer, bring that 7 layer bean dip that you know your friends will devour, but bring a healthier option for yourself.

Wrapping up, I’ll remind you of something Justin blogged not long ago – environment is arguably more important than willpower when it comes to eating healthy.  So, regardless of where and how you intend to take in the big game, prepare as much as possible by choosing your foods before the game begins.  And remember, moderation is key – if you do have one of those “just this one time’s,” don’t let it become habitual.  You’ve worked too hard to get your gains.

P.S. You may have noticed I was silent on beer.  Well, I follow the above guidelines so I can drink beer.  After all, it is football for heaven’s sake!!!!!!!!!

FDA Proposed New Nutrition Labels

This is an interesting read from the Washington Post, discussing the FDA’s push to help create a healthier & more educated consumer! How? By preventing companies from sneaking harmful things into our food. Here is a look at the proposed new nutrition label.