Calories In Fruit

Here are the calorie values of fruit, when you eat them, try to keep it under 150-200 calories, but as you can see....YOU CAN EAT A MOUNTAIN OF SOME OF THEM! YUM! Also, fruit has many vitamins, minerals and fiber that will help keep you healthy and regular! Enjoy........although, easy on the apricots, they have A LOT of fiber, so five or six a day is usually plenty.


Apple medium 80
Apricot 30
Avocado medium 324
Banana medium 107
Blackberries 1
Cherry 2.4
Clementine 30
Currants 5
Dates 12.5
Gooseberries 2.6
Grapes 2.4
Grapefruit whole 100
Guava medium 46
Kiwi medium 34
Lemon medium 20
Mango medium 40
Melon whole 110
Nectarines medium 42
Olives 6.8
Orange medium 60
Passion Fruit 30
Peach medium 37
Pear medium 98
Pineapple (1 cup) 75
Plum 25
Prunes 9
Raisins 5
Raspberries 1.1
Strawberries 2.7
Tangerine 26
Watermelon (1 cup) 50


Fresh fruit, fresh ideas!!

Skinny Cow? Who You Callin' Skinny?

Has anyone tried the Skinny Cow line of frozen treats? They have ice cream sandwiches and ice cream bars!! A nice little snack at about 100 calories, 1g of fat and also have 4g of fiber. Who knew chocolate could taste sooooooooooo yummy and be guilt free! If you have not eaten for an hour, you could even eat two of them and not even feel bad about it! Your body will blow through those calories in no time!!

A.J. McAlendin

Have Your Cake And Eat It Too

Wanna have a snack? I often turn to the Weight Watchers magazines for ideas on how to snack sensibly. With their points system, they compare different desserts and offer a variety. One that my wife enjoys serving is as follows:

1) 1 - 2 inch thick slice of angelfood cake, (or the round, single serving ones)
2) Fresh berries
3) Low calorie whipped cream or whipped topping.

You can just pile it together and chow down or cube the angelfood and make it parfait style.

Either way, it tastes amazing, satisfies the sweet tooth and really makes you feel like you have had something naughty.

A.J. McAlendin

Hard Work Critical For Fat Loss

In order to lose weight, most people will cut calories and increase exercise moderately. This usually ends with a few pounds lost and then the body stops and adjusts. All in all it ends in failure. Losing fat and looking tight requires intense training and nutritional planning. IT IS NOT EASY!

A study at Skidmore College in New York found that people who ate a higher protein diet (about 40% of calories from protein) lost more bodyfat than those on a regular diet and trained moderately. The high intensity group also had greater decreases in cholesterol, LDL and blood pressure. It also is shown to reduce the risk of heart attack.

As with any changes in your nutritional and exercise plans, check with your doctor and have a full exam. Make sure your doctor is aware of what you are doing and that way he/she can monitor your progress as well.

People who choose a motivational/personal training service (like ours) has been shown to increases results 30-50% quicker than doing it alone. It's always nice to have someone in your corner!!

A.J. McAlendin
Coming soon: www.fitclub.ca

Is Creatine Safe?

Creatine monohydrate was first discovered in 1832 and only reached popularity as a supplement in the early 1990's. It is made in the body as well. The kidneys, liver and pancreas make creatine from arginine, glycine and methionine. It builds strength and increases muscle mass. It has also been shown to help patients with neuromuscular diseases as well. Start with 5g before your workout and 5g after your workout and 5g in the morning on days you do not workout. This level has been shown to be safe up to 15g a day. It is not known if increasing above 15g a day can do harm.

There is no current proof that creatine monohydrate supplementation causes muscle strain, muscle cramps, heat injuries or any other side effect.

-Regulatory Toxicology Pharmacology, 45:242-251, 2006'

A.J. McAlendin
Coming soon: www.fitclub.ca