Operation Diet Dissection

Q.

Dear Stephanie and Sgt Ken,
How can I eat reasonably healthy on days when I don't have time to make a full balanced meal? Do you have any suggestions for quick fixes?

Thanks,
SGT Brown

A.

SGT Brown,
Hello. Thanks for writing! The fact is that we all love sandwiches. Sandwiches are a great nutritionally balanced meal. They can include good combinations of carbohydrates, protein, fat, vitamins and minerals, and they are easy to make! 
To make it a little healthier, try experimenting with your bread choices. Instead of white bread, try whole wheat, whole grain, rye, or even skip traditional bread and make a wrap or use a pita.

Hints:

• Choose lean meats, like roast beef, turkey, chicken, or ham. If you are concerned about the fat content, try luncheon meats labeled at least 95% fat free.
• Stack on the vegetables. Try a different variety of lettuce, like green or red leaf, romaine, spinach, or even bean sprouts. These add variety and increase the sandwich’s nutritional value. Generally, the darker the leaf, the better it is for you.
• Don't forget the condiments. While some condiments have a reputation of being high in fat, they can still be used in a well-balanced diet. Remember to use a smaller portion size or try the reduced fat varieties of mayonnaise or salad dressing. For extra zing with fewer calories, try mustard instead.

If you would like more diet and nutrition advice, download a free copy of the article titled Operation Diet Dissection or view it online. And, if you’re looking for the perfect workout to follow with your new diet plan, try our full-body workout called Operation Rapid Response.

Lastly, we would like to hear how it is working for you. Please email me your progress at stephanie@gxonline.com. It may take a few weeks for your body to adjust to the change of diet. Once that happens, you will see a huge increase in your energy levels!

Thanks for serving our great country!

Sincerely,
Stephanie Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Comments

[#1 Posted by: Bill S]

Hi Stephanie:

Great blog and I watch Sgt. Ken's fitness videos on Youtube all the time. Excellent Stuff!

Like most people, I have a pretty busy day. Sometimes I just do a basic mini-workout in the morning (say 100 pushups, 200 crunches and maybe some shoulder pushups) by myself. I never stretch afterwards. Sometimes I exercise with a group for an hour, and that's a pretty full workout.

I know you are supposed to stretch at the end of a workout, but usually on mini-workout days I don't bother. Is it really a big deal? Also, if you had only say 10 minutes to do a workout, what would you do.

Keep up the good work!

[#2 Posted by: Staff Sergeant Ken Weichert]

Great comments! We will provide a full diet assessment to the first five bloggers that respond to this article. We will need your age, gender, height and weight, and what you are eating and drinking in a four day period (be sure to include quantities and times of consumption). HOOAH!

[#3 Posted by: Staff Sergeant Ken Weichert]

Bill,
Hello. Regarding 'mini-workout days', perform am intense fitness circuit with little, or no break, in between stations in order to reach your target heart rate in a short period of time. HOOAH!

[#4 Posted by: Helen Kissling]

Wow! I watched your videos and they are just what I need! Thanks for being there for all of us and for caring about our health! Hooah!

[#5 Posted by: Michelle]

I am like you I never have time to pack healthy food. I found a program that is reasonable through my gym. You can use it from the website also. It is diettogo.com They have meals that are freshly prepared by chefs. I order breakfast and lunch and cook dinner at home. The meals cost me about 10 dollars a day. Which compared to what i spend going out is cheaper and I have a personal chef.

[#6 Posted by: Holly R.]

Thanks for all the great tips, Stephanie! It's nice to know that the sandwich, a tried and true favorite at my house, is a good healthy choice.

[#7 Posted by: ashton]

I am excited that I can feel good about eating a sandwich, I'm not a big fan of veggies but on a sandwich it works for me! thanks for the tips!

[#8 Posted by: Courtney]

What can you suggest to females that just come back from maternity leave? I have a 7 week old daughter and need to drop the extra pounds quickly and get back into shape!That is not an easy task.
SSG Courtney

[#9 Posted by: SSG Ken Weichert]

SSG Courtney,

First things first- Congratulations! I would like to suggest that you take it slowly. You just had a baby! Most women will not bounce back to their pre-baby body weeks after giving birth. Some women take longer than others. It takes awhile- give yourself time. Make sure to get cleared by your doctor to begin. Once you are cleared, go from zero to five miles an hour instead of zero to 60. You may want to start with taking walks.

Your diet can make a really big difference. What kinds of foods are you choosing? We will be posting top ten eating tips pretty soon, so stay tuned.

Best Wishes,
Stephanie and SGT Ken

[#10 Posted by: Jim Scroggins]

SSG Weichert:

I'm thinking about purchasing the P90X system. What do you think about the P90X?

Thanks,

JIm Scroggins

[#11 Posted by: Staff Sergeant Ken Weichert]

I think that it is a great system! Good luck! HOOAH!

SSG Ken Weichert