Getting PinFit – Fitness Tips That You Can Chew On

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(Last Updated On: March 14, 2014)

Photo caption:  DeLano Daniels (l) and Charles Anderson (r).

By Guest Columnist: Charles Anderson 

In this week’s Getting PinFit column, Charles Anderson, owner of Food4Thought, a nutrition-based meal plan establishment and A-Team Fitness Services, a fitness training and nutritional counseling business, gives readers a few nutrition tips to chew on.

Here we are, in the middle of the third month of the year and a major holiday throws our plan to be fit in turmoil.  One thing fit people realize  is that there is always an event that can derail your fitness.  Valentines, Birthdays, Halloween, office parties, rodeo, Presidents Day, National Secretary’s Day, the weekend, Monday. If you keep looking for a reason to fall off the wagon, you will always find one.  We believe in self-realization and lifestyle changes, so we came up with five ways to live and have fitness success.

Self Accountability  

1. When eating out, split your meal before it leaves the kitchen – Have the restaurant split your meal and put it in a container before it makes it to the table to avoid the temptation of over eating

2. Order a side of steamed vegetables to add to your meal – The calorie amount in a side of steamed vegetables is very low and also high in fiber.  You can blend it with your half-meal portion, feel full and avoid the idea that you missed out on something.

3. Write down everything you eat or use a food app. – The more you chart your daily food intake, the better you can see the time of day when you overindulge or if you are snacking more than you should, so you can make adjustments.food4thought logo

4. Red, Orange or Green rule – Most people report they like fruits and vegetables but do not make sure they are in every meal.  Make it a habit to include at least one red, orange or green fruit or vegetable in every meal.

5. Don’t leave home without it – Living a fit lifestyle takes planning.  Any time you walk out of your door, take a healthy to-go snack.  You can take a mini-cooler to keep yogurt, a healthy bar or even prepare a sandwich and pretzels.  When you leave home things do not always go as planned.  If you know you have somewhere to go, especially the next day, prepare the night before to have long term success.

Turn up the volume

Volume-dense low-calorie foods leave us feeling a sense of fullness without over-doing it with our daily calories.  Here is a great way to help us get back on the wagon instead of walking behind it after falling off our 2014 fitness goals.  Below are a few volume-dense low-calorie foods to consider adding to your diet.

Arugula – A leafy green vegetable that is only 4 calories per cup. Full of Vitamin A, C, and K.  It actually blocks toxins that would lower your libido.

Pumpkin – One cup is only 30 calories.  It is from the squash family and is packed with potassium and Vitamin C and E.  Pumpkin has the ability to help lower blood pressure.

Spaghetti Squash – 42 calories in one cup.  A good non-meat source of B vitamin and iron.  A cup of real spaghetti is triple the calories.

Egg Whites – Only 64 calories for 4 egg whites with very little fat.  A great source of of low cholesterol protein with very high body uptake.

About Charles Anderson

Charles Anderson is a graduate of Colorado State University with a degree in exercise sports science.  He struggled with his own fitness challenges before setting out on a path to help others.  He opened the doors to a nutrition-based meal plan establishment called Food4Thought, located at  3340 FM 1092 Ste. 180, Missouri City, Texas 77459.  He also run his own fitness training and nutritional counseling business, A-Team Fitness Services, with wife Christine, and promotes various fitness competitions. For more information or to order meal plans online, visit or call 832-539-6072. To inquire for your company or business, email

About DeLano Daniels

After many years in health and fitness and enduring some of life’s hardest trails, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at or 832-775-3590.

Getting PinFit – Fitness Tips That You Can Chew On