4 ways to help reduce your cholesterol:

1️⃣ Start at the grocery store – you want your Saturated Fat to be 10% of your daily total calories. There is nothing wrong with Saturated Fat but it should be limited in your diet.

2️⃣ Increase your soluble fiber – there are 2 forms of fiber: soluble and insoluble. The best way to increase your soluble fiber is to eat more fruits and vegetables.

3️⃣ Maintain a healthy body composition – for men, ~20% BF; for women ~25% BF. Having lower BF% than this doesn’t necessary improve your cholesterol, but having higher could affect your cholesterol.

4️⃣ Workout – look, there are so many different recommendations for working out from various health organizations. I recommend 4 hours a week at minimum.

#cholesterolawareness #hearthealth #lowercholesterol #healthyeating #healthychoices #fiberrich #fitnessgoals #workoutmotivation #healthylifestyle #wellnessjourney #nutritiontips #healthtips #healtheducation #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@TraderJoes has a massive assortment of dried fruit… but is it equivalent to plain fruit?

Simply look at the nutrition label and see if it has added sugar.

Just Mangoes, as an example, has no added sugar. So, all of the sugar is coming from fructose.

Soft and Juicy Mangoes, however, have 9g of added sugar. Meaning, the sugar is coming from sucrose and fructose.

By using this simple hack, you can keep your calories down and equivalent to traditional fruit.

#fruit #driedfruit #fiber #traderjoes #tjfinds #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Finally trying the Lahli Morning Protein Bowl in the Roasted Ranchero variation at @Costco.

At 210 calories and 16g of protein, it may not pass The Test, but it’s loaded with veggies and offers 3g of fiber. Its nutrient profile has redeemable qualities, especially when considering micronutrients.

I tend to be more gracious with pre-made breakfasts, especially when they are loaded with vegetables, but I’d still prefer that this pass The Test.

Simply pop it in the microwave to heat, and the taste? Very delicious.

Next time you’re at Costco, give these bowls a try! For more grocery store tips and hacks, check out my Grocery Store Guide – link in bio.

#breakfastideas #healthybreakfast #healthyeating #cleaneating #costco #eatclean #healthyrecipes #nutrientdense #mealprepideas #mealprep #protein #highprotein #caloriedeficit #caloriecounting #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍓Most bingeable fruits (per 100g) –
Watermelon (30 cals)
Strawberries (32 cals)
Cantaloupe (34 cals)
Honey dew (36 cals)
Grapefruit (42 cals)
Peaches (42 cals)

These fruits are great options for a quick, satiating snack without compromising your diet.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

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It’s easy to fall into the 1200 calorie burrito trap at @Chipotle. However, it is possible to order your meal for 600 calories or less. I have 3 go-to options when I hit up a Chipotle, which I detail below.

Here’s the thing, the tortilla alone is 300 calories… and that’s before we even add rice, cheese, or guacamole. My options are diet-friendly and take these things into account.

🌯Here are my 3️⃣ go-to orders at Chipotle:

1️⃣ Chicken bowl: chicken, black beans, 2x fajita mix, medium salsa, and pico de gallo, and no rice [390 cals, 42g protein]
2️⃣ Chicken burrito: chicken, peppers or tomatoes, salsa, and no rice or beans [545 cals, 41g protein]
3️⃣ Chicken bowl: chicken, black beans, peppers, onions, medium salsa, guac, and no rice [585 cals, 43g protein]

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc
» TikTok: https://www.tiktok.com/@jacobzemer

#chipotle #quickeats #healthychoices #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #caloriedeficit #caloriecounting #caloriesincaloriesout #trackingmacros #macrocounting #weightloss #weightlosstips #performancecoach #personaltrainer #fatloss #fatlosstips #dietingtips #nyctrainer #nycfitness #nycfitfam

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍎Most fibrous fruits (per 100g) –
Passionfruit (10g)
Raspberries (7g)
Avocado (7g)
Guava (5g)
Blackberries (5g)
Persimmons (4g)
Pear (3g)

Fiber is important to include in your diet because it keeps you feeling full and offers many health benefits like decreasing cholesterol and improving gut health.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

Happy Easter. I always talk about how dieting is about 340 days a year not 365 days a year. Easter is a day that you should be focused on loved ones and not obsessing over food.

As important as having a healthy body composition and exercising on a regular basis are, so is having meaningful relationships. This isn’t an excuse to drink more or to exercise less instead, it’s the highlight. The fact is weekends, especially holiday weekends, are really a balancing act.

So if you’re celebrating today please make sure to do exactly that. Monday is exactly 80 days till summer; if you don’t like how you feel or what you see in the mirror, then I suggest starting with action. One of the definitions of insanity is to do the same thing over and over. Start somewhere. You can always head over to jacobzemer.com to change your life.

#easter #friends #family #diet #fitness #happyeaster #eastercandy #summercountdown
#healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits!

Fruits with the most antioxidants – Blueberries, strawberries, pomegranates, grapes, prunes, cranberries, oranges, and apples

Antioxidants are extremely important in your diet, because they attack free radicals, which can prevent diseases of aging.

Source:
Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6
2079. 17 Jun. 2021, do: 10.3390/nu13062079

Who doesn’t like a bargain? Especially when it comes to lean quality protein. Costco delivers six cartons of egg whites, 50g of protein per unit, for 10 fricken dollars. Talk about making a meathead’s dream come true.

Typically when I have egg whites I do one part whole egg two parts egg whites. So for example if I was to have breakfast, I might have somewhere between two whole eggs and four egg whites (28g protein), or three whole eggs and six egg whites (42g protein) depending on size. This is an amazing way to keep down the calories, still retain the taste, and crush your protein goals.

#eggs #eggwhites #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s go shopping for some of my favorite fruits and go through the health benefits of them!

🍊Fruits with most micronutrients:
Citrus, bananas, apples, and berries

These fruits are filled with vitamins and nutrients that offer amazing health benefits.

💪🏼 Sources:

Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3

Rejman, Krystyna et al. “Nutritional Significance of Fruit and Fruit Products in the Average Polish Diet.” Nutrients vol. 13,6 2079. 17 Jun. 2021, doi:10.3390/nu13062079

https://fdc.nal.usda.gov/fdc-app.html#/

Most people have a sweet tooth and that doesn’t just go away when you’re dieting.

I’ve had a lot of people ask me to review the Smart Choice fudge bars because the macros are pretty similar to @Yasso bars:

▪️Yasso: ~100 calories, ~5g protein (depends on flavor you choose)
▪️Smart Choice: 100 calories, 3g protein

Yasso is made with Greek yogurt and some people simply don’t like the texture. Smart Choice, on the other hand, is made with skim milk.

Here at @Costco, you can buy a box of Yasso or Smart Choice bars for the same price at $11.99. However, the Smart Choice box comes with 18 bars and the Yasso box only comes with 15.

One thing to note, is that @Yasso come in a variety of flavors and keeping variability in your diet is crucial. My suggestion is to try both and see which one you prefer for your sweet treat needs.

#highprotein #protein #proteinicecream #proteinsnacks #highproteindiet #icecream #macrofriendly #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam