Davidbehm.com

Like Panera Bread???

So do I, but I was shocked to find out that the
“Chipotle Chicken on Artisan French Bread Panini Sandwich”
has 1030 Calories and 55 Grams of fat!!
This sandwich has more calories than a Big Mac!

Always check the calorie and fat content at calorieking.com

Let’s talk about snacking for a min here…..

Yes I snack, I snack all the time; but I don’t eat Doritos, Cheetos, Fritos, donuts, cookies, or candy!

When I snack, I snack on things that taste good and are good for you!

One food I snack on all the time are Almonds, especially if you mix them with dried cherries!
That’s some good snacking!! Try Almonds and dried cherries separate or mixed together!

“Nature Valley” granola bars are very good as well, peanut butter is my favorite, sometimes I put a little extra peanut butter on top, fills me up a little bit more.

Clif Bars are another favorite bar of mine. I usually eat one before I run or before I head up to the gym. Gives you the energy kick you need to get through your workout.

This next snack I usually eat at Breakfast time, but I also have been known to wolf one down at night too. I grab a whole wheat waffle, toast it and then spread some Peanut Butter on top (I guess you can tell I like peanut butter.)

Now after dinner instead of eating that big bowl of fattening ice cream, I grab a bowl put some vanilla or strawberry low fat yogurt with a cut up banana and some pecans or walnuts pieces! Yuuuuuuummmmmy! Try it!

So those are just a couple of examples of what I snack on.

Hopefully somebody out there will find these good alternatives instead of snacking on junk food, and if you do try them; e-mail me and let me know what you think!

Well it looks like the combination of watching my calories, weight training, running, karate, and “The Complete Abs” workout is paying off. I am down 3 more LBS today for a total of 7LBS!

If you don’t have one of these you have to run out to Target, Kohls, Walmart and pick one up!
My family loves making smoothies with this awesome device!

When we get the munchies, especially after dinner instead of reaching for the Ice-cream or chips we make smoothies! They are fast and easy with the Bullet and easy to clean up.

The favorite at my house is the Strawberry-Banana Smoothie.

3 Ice Cubes
1/2 cup non-fat Milk
1/2 cup Orange Juice
1 Small Banana
3 frozen or regular Strawberries
2 Tablespoons of Vanilla Yogurt
(Optional) One scoop of Vanilla Whey Protein

Good thing about smoothies is they are good for you, taste great (kids love em) and they fill
you up!

So next time you are a little hungry, don’t reach for the Ice cream or chips …Make a smoothie, and if you do let me know what you think!

This is a great website with tons of helpful advice and tips about what and what not to eat!!
http://eatthis.menshealth.com/home

A couple of friends have asked me “How do you find time to workout, do Karate and run?”

Simple! I make them a priority.

I posted a saying on my Facebook page yesterday which said “First you make habits, and then your habits make you.”

I believe everybody, and I mean EVERYBODY has time to exercise. I know some of us have kids, jobs, house chores, etc. etc.

Here is my work out schedule on my busiest day… Monday.

Mondays
5:30 to 6:30 – After work go straight to the gym.
6:30 – Go home eat a little something, and then spend time with family.
7:00 – My oldest son and I head out to Karate.
8:15 – Come home, spend time with family.
9:00 – Browse internet, catch up on shows, design cool stuff =0), etc.
10:30 Bed.

I also hit the gym on Tuesdays or Wednesdays after work…home by 6:30 – 6:45.
Have the rest of the night to spend with family, watch t.v. ..etc

Then I have Karate on Saturdays at 11:45, home by 1:00, and run on Sundays 8:00 a.m.
home by 10:00ish and try to get another run during the week, usually Thursdays.

That leaves me plenty of time to get the things done I need and want to, and I am working out almost every single day.

So my friends stop making excuses, and start exercising.
There is a big difference between don’t have time and don’t want to make time.

So start freeing up some of that time, and get moving! =)

This from the April 2010 issue of Men’s Health Magazine.

Did you know that Applebee’s Santa Fe Chicken Salad has 890 Calories!
It would take you approximately 3 hours jumping on a trampoline NON-STOP to burn 890 calories!!

A friend and follower of my blog (Kristina Rosenberg) made me aware that I haven’t been updating my blog as of late! Well I am here to tell you all that I am back on track and ready to continue on my journey.

This week I am down 4 more lbs and I will be starting a new program from a book called “The complete book of Abs.” You can pick it up at your local book store and I believe on Amazon.com

Another thing I have been doing is tracking my calories on calorieking.com.
My goal is 2000 calories a day according to the site. One thing I noticed is that alcohol is killer on calories. So if you want to shed some extra lbs you have to cut the drinks out (or back.)

So thanks to Kristina for kicking me in the butt and getting me back on track on posting my findings and my journey to finding my six-pack abs again!