It has been a long time since posting but I had to let everyone know about the Curves in Manchester Georgia.
The first time I joined this I wasn't sure that this was going to work... I mean I have been on all the diets, Gold's Gyms. Jack Lalaine, and so on. I always went overboard and hurt myself then ended up quitting.
Curves is the first place that I have benefitted from. I haven't hurt myself, I haven't overdone it and I have succeeded in my weight loss. I have 10 pounds left to be at my perfect weight.
Started at 189lbs in February 2008 and today November 18, 2008 I am 145lbs and wearing a confortable size 8 jean. Amazing....... freaking' wonderful. I can run up stairs now instead of breathing so hard that I feel dizzy, I have more energy and when I do not workout I feel drained.
I added more exercise to my routine at home and over did those and I have stopped exercising for about a week now and I am miserable. So maintain a good pase and never try to over do. Just put your self in your comfort zone then do one more until that is your comfort zone. I PROMISE , IT Works!
Tuesday, November 18, 2008
Thursday, September 18, 2008
Curves or Not to Curves?
When I started this site it was my first week of Curves. Now in my seventh month and 30 pounds lighter, 2 jean sizes smaller, I am positive the results Curves gives you.
I have dieted and exercized all my life, always been a large girl but this has been the easiest yet and I have made several nice friends along the way.
I got brave and tried a step aerobic class Monday night, here it is Thursday and I am still having problems walking. Yes, this class was challenging and will be beneficial in my future, but I must slowly build up to this level. Curves has taught me that repetitions is key, increasing repetitions at your own physical ability is vital. Anything more than that will deter you from being successful.
So Curves here I come! Increasing my repetitions and pushing harder. I can't wait to see what the next seven months hold for me.
Your Partner at Curves
Lisa T.
I have dieted and exercized all my life, always been a large girl but this has been the easiest yet and I have made several nice friends along the way.
I got brave and tried a step aerobic class Monday night, here it is Thursday and I am still having problems walking. Yes, this class was challenging and will be beneficial in my future, but I must slowly build up to this level. Curves has taught me that repetitions is key, increasing repetitions at your own physical ability is vital. Anything more than that will deter you from being successful.
So Curves here I come! Increasing my repetitions and pushing harder. I can't wait to see what the next seven months hold for me.
Your Partner at Curves
Lisa T.
Thursday, August 28, 2008
Tuesday, August 19, 2008
Curves of Manchester Promotes Reward Yourself!
Everyone likes a pat on the back every once in a while.
And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed. Most people approach changing their health habits from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the six they still haven’t lost. Sound familiar?
To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be? Let’s do it differently this time.
Try to approach your goals from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out. Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.
Here’s how to set up a good rewards system:
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
I used after 10 pounds I got a new blouse, 20 pounds - skinny jeans, 30 pounds - nice red leather jacket.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
Create an actual plaque or trophy.
Give yourself badges of honor for different levels of accomplishment.
Take a vacation or weekend getaway.
Take a day off from any goal activities.
Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
See a movie.
Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
Go for a spa treatment or massage.
Buy yourself a gift certificate.
Take a limo ride.
Subscribe to a magazine you always wanted.
Go canoeing or do something outdoorsy.
Watch your favorite TV show.
Buy something for your hobby.
Read a funny book.
Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
Find some time to be by yourself.
Pay someone to do the yardwork or house cleaning this week.
Fly a kite.
And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed. Most people approach changing their health habits from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the six they still haven’t lost. Sound familiar?
To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be? Let’s do it differently this time.
Try to approach your goals from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out. Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.
Here’s how to set up a good rewards system:
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
I used after 10 pounds I got a new blouse, 20 pounds - skinny jeans, 30 pounds - nice red leather jacket.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
Create an actual plaque or trophy.
Give yourself badges of honor for different levels of accomplishment.
Take a vacation or weekend getaway.
Take a day off from any goal activities.
Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
See a movie.
Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
Go for a spa treatment or massage.
Buy yourself a gift certificate.
Take a limo ride.
Subscribe to a magazine you always wanted.
Go canoeing or do something outdoorsy.
Watch your favorite TV show.
Buy something for your hobby.
Read a funny book.
Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
Find some time to be by yourself.
Pay someone to do the yardwork or house cleaning this week.
Fly a kite.
Thursday, August 7, 2008
How Much Weight Lose is Tooooo Much?
Since I have been coming to Curves on a regular basis and my weight loss has been steady, I keep getting the statement "Oh, you do not need to lose any more weight!" Okay, I really know these people are just being kind or blind, but I have lost 25 pounds and have another 25 pounds to go to be healthy.
But it has got me thinking! How much weight loss is too much? So I started reading on-line about weight loss and over dieting and the article below makes alot of sense.
You May Not Need to Lose as Much as You Thought -- By Mike Kramer, Staff Writer
Are you a weight loss failure? Before you answer that question, let’s talk about what failure means. A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE. In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.
According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight.
Also:
a 31% weight loss would make the average dieter "Happy"
a 25% weight loss would be "Acceptable".
And most disturbing of all,
a 15.7% weight loss would be "Disappointing".
So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!
No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!
The 10% Solution- To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead.
Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum.
On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:
10% is Under Your Control - In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there. 10% is Realistic Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone.
Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!
10% is More Effective - Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal. Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.
Now guy's, think about this! I have been on alot of diets over my 45 years. And each one I have failed. But the 10% thinking is what is making this the easiest weight loss so far.
I have set goals of 1 pound per week. 1 POUND ONLY! It has been working. When I reached 10 pounds, I celebrated by a nice movies I wanted to see. Then I changed up my exercises and increased the repitions on the circuit and Curves and added another 1/2 mile to my walking. When I reached the 20 lb mark I bought the Skinny Jeans that I taped up on the refrigerator and changed my exercises again to increase at home workout with sit-ups and light weights. Now for my 30 lbs goal, I have a beautiful Red Leather Jacket, Long sleek black skirt and black turtle neck just waiting on me....... My gift to myself. I only have 5 lbs to go. Then again I will change my exercises and increase my activity to get to the next 10 lbs. I don't know my gift to myself at this time, but I promise you it will be a doozie.
TRY this method! It really works, and I don't beat up on myself for slacking off. Heck I am 45 years old NOT 25! Nothing happens overnight any more.
Come On Ladies, LET's Do IT!
But it has got me thinking! How much weight loss is too much? So I started reading on-line about weight loss and over dieting and the article below makes alot of sense.
You May Not Need to Lose as Much as You Thought -- By Mike Kramer, Staff Writer
Are you a weight loss failure? Before you answer that question, let’s talk about what failure means. A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE. In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.
According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight.
Also:
a 31% weight loss would make the average dieter "Happy"
a 25% weight loss would be "Acceptable".
And most disturbing of all,
a 15.7% weight loss would be "Disappointing".
So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!
No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!
The 10% Solution- To bring expectations more in line with reality, many health professionals are beginning to suggest setting a 10% weight loss goal instead.
Losing just 10% of your current weight can boost your energy and performance, lower your risk of heart disease and diabetes, lower your cholesterol, and build some much-needed momentum.
On top of that, 10% may be a better goal than 15%, 25% or even 38% for many reasons:
10% is Under Your Control - In all frankness, you can’t do a darned thing about that 38% weight loss goal you might have—not one thing—until you first deal with the 10% you have right in front of you. In other words, you can’t lose 80 pounds in a short amount of time, but you might be able to lose 15. The key is to focus on the 10% you can do something about right now and go from there. 10% is Realistic Research is showing that a lump 38% dream weight loss simply doesn’t happen for most people. In reality, it’s less of a goal and more of a pipe dream. But research is also showing that 10% can happen for just about anyone.
Does this mean you’re doomed no matter what you try and you should give up on the bigger goal? Nope. Simply lose that first 10%, regroup and reset your goals, and then pursue another 10% based on your new weight. The added benefit to this approach is that each 10% will get smaller and smaller!
10% is More Effective - Not only are gradual goals healthier in the long run, but they’re also more powerful in reaching your ultimate goals. You’ll be much more successful by setting and reaching a series of 10% goals than riding a wild weight loss roller coaster in pursuit of a huge goal all at once. One of the great weight loss ironies is that you’ll be more likely to lose that big number by ignoring it for now in favor of the smaller 10% goal. Traditionally, weight loss programs have encouraged impatience and coconut-cream-pie-in-the-sky expectations. This approach also results in feelings of failure. Let’s try to turn it around and use the 10% strategy to do it right this time.
Now guy's, think about this! I have been on alot of diets over my 45 years. And each one I have failed. But the 10% thinking is what is making this the easiest weight loss so far.
I have set goals of 1 pound per week. 1 POUND ONLY! It has been working. When I reached 10 pounds, I celebrated by a nice movies I wanted to see. Then I changed up my exercises and increased the repitions on the circuit and Curves and added another 1/2 mile to my walking. When I reached the 20 lb mark I bought the Skinny Jeans that I taped up on the refrigerator and changed my exercises again to increase at home workout with sit-ups and light weights. Now for my 30 lbs goal, I have a beautiful Red Leather Jacket, Long sleek black skirt and black turtle neck just waiting on me....... My gift to myself. I only have 5 lbs to go. Then again I will change my exercises and increase my activity to get to the next 10 lbs. I don't know my gift to myself at this time, but I promise you it will be a doozie.
TRY this method! It really works, and I don't beat up on myself for slacking off. Heck I am 45 years old NOT 25! Nothing happens overnight any more.
Come On Ladies, LET's Do IT!
Friday, August 1, 2008
Motivation Without It We Are Lost!
There are so many things involved in a Healthy Diet...... proper nutrition, a balance with work and play, eating the proper amount of times per day.... but without Motivation WE ARE ALL LOST!
Face it! Each of us have our own motivation for dieting..... to be thinner, to he healthier, 25 year High School Reunion, new dress in the closet or fitting into those nice skinning jeans. No matter what the Motivation is YOU NEED IT to be successful. Read below on what a Certified Physical fitness Instructor thinks about Motivation.
Basic Motivation for a Healthy Diet
Learn to Avoid Actions with Consequences -- By Joe Downie, Certified Physical Fitness Instructor
There are always consequences to your actions. Your mom yells at you when you don’t wake up on time. Your boss threatens to fire you if you don’t hand in the next assignment on time. Your body does the same thing through extra weight, decreased energy and low self-esteem–all results of irresponsible choices in our nutrition habits. We are successful in so many other areas of our life–career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school. You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful. After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices.
How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years. It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful. Why don’t we go to the casino’s more, sleep in until noon, not do laundry, stay up late at night… because there are consequences. Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave? Demand more of yourself when it comes to nutrition. Our parents, teachers, bosses and coaches demand more and hold us accountable. Do the same for yourself. Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get.
The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!Be creative when it comes to nutrition. If you eat chocolate every day, set a goal to eat it only 6 times a week. Slowly work your way down to a more manageable means. Along the way, set up systems that will help you achieve your goal. For example, the day you don’t eat chocolate, you’re probably going to have cravings. When you do, find something that helps you overcome those cravings. Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate.
Find a way to help you build positive habits. Make it fun! Get together with friends and family and figure out ways to help each other. We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!
Wednesday, July 23, 2008
Summer Goodness that is Good For You
Every summer as a child my granddaddy would have chilled watermellons just waiting for us after church. It was a family ritual to run home, change clothes and prepare to dig in... I really had no idea how good for you watermellons were. Read this posting by juleslein on July 21, 2008 from RealAge.com . I am sure you will be surprised!
"A cool wedge of watermelon on a hot summer day? Refreshing, for sure. But watermelon is more than just a seasonal treat. Here are three great health reasons to dig into this juicy fruit:
1. It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.
2. It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!
3. It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too. "
Sounds Great to ME! Dig In and enjoy your summer!
Tuesday, July 15, 2008
Track Your Food - Is the the way to lose more weight?
Did Anyone Watch 60 Minutes, 20/20, or Good Morning America about tracking your food intake and losing more weight?
I did! I have tried several times to do this and was unable to keep up with it. So lets try an experiment together. Read the below article from SparkPeople's and let try using their tracking system together and see if this really works. SparkPeople is FREE , why not try it.
Track Your Food, Lose Twice the Weight
You hear all the time that to lose weight, you should track what you eat. Well, a recent study published in the American Journal of Preventive Medicine shows that keeping a "food diary" may double your weight loss efforts. Researchers kept tabs on 1,685 overweight and obese adults, who were encouraged to adhere to a reduced-calorie diet and asked to record their daily food intake and exercise minutes. After 20 weeks, researchers discovered something BIG: The more participants recorded what they ate, the more weight they lost. Participants who did not keep a food diary lost about 9 pounds, while those who recorded their food intake six or more days per week lost 18 pounds - twice as much as those who didn't track any food!
This isn't news to the millions of people who have lost weight by tracking their food and fitness minutes on SparkPeople.com. Every day, our members track more than one million foods on their free Nutrition Trackers, making SparkPeople.com's food tracker the most popular in the world! By tracking your food at SparkPeople, you become more accountable to what you put in your mouth. Plus, SparkPeople's detailed food tracker shows you exactly what you're eating so you can make better, more informed choices.
Do you know someone who would be interested in SparkPeople's free food diary and tools? Then Spread the Spark by forwarding this email to a friend.
Wednesday, July 2, 2008
Just In Time For Summer Fun!
15 Diet-Friendly Ice Cream Choices
By Leanne Beattie, Health Writer and Stepfanie Romine, Staff Writer
I scream, you scream, we all scream for ice cream! We are a society of ice cream lovers, with the average American licking her way through almost 5 gallons of the creamy confection each year, according to the Canadian Dairy Info Centre. (Only New Zealanders, at 7 pounds a year, eat more!) With their bright packaging, catchy names and convenient pint-size containers, premium (full fat) brands are readily available in your grocer’s freezer. However there are plenty of reduced-fat and even dairy-free selections to satisfy your cravings. These diet-friendly varieties make it easier to enjoy the occasional scoop while still watching your waistline. An Ice Cream PrimerBefore we figure out which brands are best, let's get the scoop on ice cream, fro-yo and all those other icy treats you know and love.
Frozen yogurt is yogurt that is frozen using a technique similar to soft serve. While lower in calories and fat than ice cream, the yogurt's helpful bacteria are killed during the freezing process, eliminating any health benefits.
Gelato - This Italian ice cream doesn't have as much air as traditional ice cream, so it has a much denser texture.
Ice cream - As if you needed an explanation, this frozen treat is made from milk or cream, sugar and flavorings. The FDA requires that ice creams with solid additions (nuts, chocolate, fruit, etc.) contain at least 8 percent milk fat, while plain ice creams are required to have at least 10 percent milk fat. "French" ice cream is usually made with a cooked egg custard base.
Ice milk is made with lower-fat milk than ice cream, making it less creamy. However, it does contain fewer calories than ice cream.
Italian ice - (also called Granita) is a mix of juice (or other liquid like coffee), water and sugar, usually in a 4:1 ratio of liquid to sugar. The ices are stirred frequently during freezing to give it a flaky texture. These are almost always fat-free, contain minimal additives and are the lowest in calories of all frozen desserts.
Sherbet - has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet (see below).
Slow-churned (double churned) ice cream - is made through low-temperature extrusion, to make light ice cream taste richer, creamier, and more like the full-fat variety. Look for the terms "cold churned," "slow churned" or "double churned" on the label, which refers to the extrusion’s churning process. Extrusion distributes the milk fat evenly throughout the product for added richness and texture without adding extra calories. By law, "light" ice cream must contain at least 50% less fat or 33% fewer calories than regular full-fat varieties.
Soft-serve - is a soft "ice cream" that contains double the amount of air as standard ice cream, which stretches the ingredients and creates a lighter texture. It's lower in fat and calories, but it often contains fillers and additives.
Sorbet - softer in consistency than a sherbet, is usually fruit and sugar that has been frozen. Its texture more "solid" and less flaky than Italian ice.
Nutrition Facts A little research (and label reading) is in order if you want to keep ice cream as a regular part of your diet. Here's what you need to know.
While ice cream does contain bone-building calcium, you're better off getting calcium from other food sources since ice cream contains about half the calcium as an equal serving of milk, which is lower in fat and calories. Don't fool yourself into thinking you're eating healthy by getting calcium from Haagen-Dazs or Ben and Jerry’s—both of which can pack more fat per serving than a fast food hamburger!
Some ice creams, especially "light" varieties are sweetened with artificial sweeteners instead. Using artificial sweetener in place of some or all of the traditional sugar can reduce calories, but these sweeteners aren't for everyone and may cause stomach upset when eaten in high quantities.
In general, regular (full-fat) ice cream contains about 140 calories and 6 grams of fat per 1/2 cup serving. Besides the fat content, premium brands pack more ice cream into each serving because they contain less air—they are denser and harder to scoop than regular brands—meaning more calories, fat and sugar per serving. Low fat or "light" ice creams weigh in at about half the fat of premium brands but they still contain their fair share of calories thanks to the extra sugar added to make them more palatable.
Toppings such as chocolate chips, candies and sprinkles send the calorie count even higher, and don't offer any nutritional benefits. Choose vitamin-packed fruit purée (not fruit "syrup"), fresh fruit, or nuts, which contain healthy fat, protein and fiber. While chocolate does have some health benefits, most choices like chips and syrup are usually full of fillers with very little actual chocolate. If you want extra chocolate, use a vegetable peeler to shave dark chocolate over the top of your serving.
If animal-based products aren’t part of your diet or you can't stomach dairy, you can choose from a wide variety of non-dairy frozen desserts such as soy, coconut or rice "cream." These desserts cut the saturated fat because they don’t contain milk or cream, but can derive around 50% of their calories from fat (usually by adding oil to the product for smoothness or “mouth feel”).
Indulge in a Better Ice CreamSo what should you look for when you want to indulge in a creamy dessert but not go overboard? SparkPeople dietitian, Becky Hand, recommends checking the nutrition label and choosing a frozen dessert that meets these guidelines per 1/2 cup serving:
120 calories or less , 4g of total fat or less 3g of saturated fat or less (sorbet, sherbet and low-fat ice cream usually fit the bill) , 10mg of cholesterol or less 15g of sugar or less (this is equal to about 3 teaspoons of actual table sugar)
Remember to keep portions small. A pint of ice cream is not a single serving; it's FOUR servings. If you eat an entire pint, you have to multiply the number of calories, fat grams, etc. listed on the label by four. Stick to portions the size of half a tennis ball, and always scoop your ice cream into a small bowl instead of eating it directly from the container to prevent overeating. And use a teaspoon rather than a tablespoon to take smaller bites. If you want total control over what goes into your ice cream, consider buying your own ice cream maker. Experiment with the recipes that come in the package, adding your own fresh fruit to create a treat that tastes good and is good for you at the same time.
SparkPeople's Picks
The following frozen desserts make good choices; they most closely meet the guidelines above, but several other brands and varieties might also fit the bill, even if not listed here.
Whole Fruit No Sugar Added Sorbet (1/2 cup)
Healthy Choice Fudge Bars (1 bar)
Breyers Double Churned 98% Fat Free ice cream (1/2 cup)
Dreyer’s or Edy’s Fat Free frozen yogurt (1/2 cup)
Blue Bunny Fat Free frozen yogurt (1/2 cup)
Turkey Hill Fat Free frozen yogurt (1/2 cup)
Skinny Cow Low-Fat Fudge Bars (1 bar)
Breyers Double Churned Light ice cream (1/2 cup)
Dreyer's or Edy's Slow Churned Light ice cream(1/2 cup)
So Delicious Dairy Free Neapolitan frozen dessert (1/2 cup)
Haagen-Daz Sorbets (1/2 cup)
Good Humor Sherbet (1/2 cup)
Skinny Cow Ice Cream Sandwiches (1 sandwich)
Rice Dream non-dairy frozen dessert (1/2 cup)
Tofutti Premium non-dairy frozen dessert (1/2 cup)
Healthy Choice Fudge Bars (1 bar)
Breyers Double Churned 98% Fat Free ice cream (1/2 cup)
Dreyer’s or Edy’s Fat Free frozen yogurt (1/2 cup)
Blue Bunny Fat Free frozen yogurt (1/2 cup)
Turkey Hill Fat Free frozen yogurt (1/2 cup)
Skinny Cow Low-Fat Fudge Bars (1 bar)
Breyers Double Churned Light ice cream (1/2 cup)
Dreyer's or Edy's Slow Churned Light ice cream(1/2 cup)
So Delicious Dairy Free Neapolitan frozen dessert (1/2 cup)
Haagen-Daz Sorbets (1/2 cup)
Good Humor Sherbet (1/2 cup)
Skinny Cow Ice Cream Sandwiches (1 sandwich)
Rice Dream non-dairy frozen dessert (1/2 cup)
Tofutti Premium non-dairy frozen dessert (1/2 cup)
Ice cream is by no means a health food or a vital component of a healthy diet. But it is a simple pleasure most people wouldn't want to give up. Remember these tips next time you plan to indulge to keep yourself in check.
This article has been reviewed and approved by Licensed and Registered Dietitian, Becky Hand.
Thursday, June 19, 2008
Take Care of Yourself and Live Longer
People say we do not do enough to take care of ourselves..... read below and see if this article motivates you?
Basic Motivation for a Healthy Diet
Learn to Avoid Actions with Consequences -- By Joe Downie, Certified Physical Fitness Instructor
There are always consequences to your actions. Your mom yells at you when you don’t wake up on time. Your boss threatens to fire you if you don’t hand in the next assignment on time. Your body does the same thing through extra weight, decreased energy and low self-esteem–all results of irresponsible choices in our nutrition habits. We are successful in so many other areas of our life–career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school. You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful. After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices. How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years.
It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful. Why don’t we go to the casino’s more, sleep in until noon, not do laundry, stay up late at night… because there are consequences. Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave?Demand more of yourself when it comes to nutrition. Our parents, teachers, bosses and coaches demand more and hold us accountable. Do the same for yourself. Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get.
The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!Be creative when it comes to nutrition. If you eat chocolate every day, set a goal to eat it only 6 times a week. Slowly work your way down to a more manageable means. Along the way, set up systems that will help you achieve your goal. For example, the day you don’t eat chocolate, you’re probably going to have cravings. When you do, find something that helps you overcome those cravings. Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate. Find a way to help you build positive habits. Make it fun! Get together with friends and family and figure out ways to help each other. We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!
Wednesday, June 11, 2008
Exercise Tunes
Is it easier to hear music when you exercise or focus on what you are doing?
This is a hard question. Weight training would be difficult in my opinion to listen to heart rushing music because you may speed up you repititions without paying attention to your technique and get hurt. No One wants that. But Cardio, totally different story.
At Curves, music is an important part of your workout as wearing the correct shoes.
Liz with http://www.sparkpeople.com/ knows how music can be a key part of a successful workout.
“My uptown girl! You know I’m in love with an uptown girl!” As these lyrics pump through your headphones, it’s easy to forget that while Billy Joel sings to you, you’re actually running on the treadmill. This is the power of music during a workout. While Billy’s girl is looking for a “downtown man,” you’re busy burning calories as the minutes just fly by…
Music can be an important addition to your workout routine, something that can make a good workout great. Often, if you are concentrating on music, you can workout at a higher intensity than normal. Tunes can distract you from mild pain and muscle fatigue, allowing you to push your body harder. Just like it is important to customize your workout routine, it is also beneficial to tailor your musical choices to fit your tastes. If you are lucky enough to enjoy the music played in your gym, then it isn’t any extra effort to enjoy this source of motivation. If, however, your gym’s choices leave much to be desired, simply create your own mix and tote your headset to your workout.
If you don’t have a workout buddy, use your “mix tape” to psych yourself up and get the energy flowing. You might try listening to fast-paced music on the way to the gym just to get into a better mindset. Once you are there, that beat can help you ease into a comfortable rhythm while running, walking, or biking. For some extra variety, switch-up the pace (or even machine!) every time the song changes. Do this for 30 minutes, and you’ll have completed a great cardio workout.
There is a lot of technology that makes listening to custom music choices much easier. From portable radios to CD players, you can bring an entire music library with you to the gym. Perhaps the ultimate, however, is a personal MP3 player, which can often hold thousands of songs that you pick and legally download. All you need to do is put on the earphones and hit play.
There are countless CDs available that are specifically mixed for working out. Some are specific for different workouts, from syncopated songs for kickboxing to disco-themed melodies for step aerobics. Try one that fits both your musical and workout tastes. 80’s music might motivate you, while hip-hop is better for your workout buddy. Expect to pay anywhere from $15-25 for any given CD, available online or even at your local music store.
Perhaps the best option is creating your own custom CD or MP3 playlist. Start with a slower song, work up to several more up-tempo songs, and then include one or two tunes to cool down at the end. Coordinate your workout intensity with each song, picking up pace as the beat speeds up. Depending on the length of each song, expect to listen to around 10 different songs during a 30-minute cardio workout.
The Rate of Perceived Exertion (RPE) scale will help you move through the following playlist, created by SparkPeople for approximately a 30-minute cardio workout. As the RPE moves with each song, you should adjust the intensity of your workout accordingly. Feel free to create your own mixes to make your workout tunes truly your own.
Enjoy!Click here to learn more about exercise intensity, including how to use the RPE scale.
Tuesday, June 3, 2008
Dieting is it a FOUR letter word to you?
Dieting is a FOUR letter word to me.... what about you? Read Nicole article below it sounds like she might have some insight to make it a little easier.
Cut Calories Without Dieting
Cut Fat and Calories Without Deprivation -- By Nicole Nichols, Health Educator & Fitness InstructorThe word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size. Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories. Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time. Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.Don’t eyeball itStudies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it.
Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcoholNot only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal. Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine. To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
Cut Calories Without Dieting
Cut Fat and Calories Without Deprivation -- By Nicole Nichols, Health Educator & Fitness InstructorThe word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size. Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories. Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time. Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.Don’t eyeball itStudies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it.
Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.
A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.
Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.
After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.
Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.
Hold the fat It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.
When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.
Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.
Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.
Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.
When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.
Drink water, not alcoholNot only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal. Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine. To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.
Tuesday, May 20, 2008
Facts to Know
Eating Disorders: Facts to KnowEating Disorders
Fact 1. Eating disorders strike more than 7 million American women each year, and 1,000 of those will die from complications of anorexia nervosa. Up to 80 percent of female college students have reported binge eating, a predecessor to bulimia. Ninety percent of those suffering from eating disorders are women.
Fact 2. Eating disorders begin early — usually during the teenage years — and can develop as early as age 12. Age 17 is the average age they develop. Between five and 10 percent of young women suffer from an eating disorder.
Fact 3. Women with anorexia, though often well-liked and admired for their competence, constantly strive to seek approval, and actually have very low self-esteem and feel inadequate. They use food and dieting as ways of coping with life's stresses.
Fact 4. An eating disorder will not go away without treatment. Eating disorders are mental illnesses that can be deadly if not treated and are difficult to recover from; however, many women have recovered successfully and gone on to live full and satisfying lives.
Fact 5. Treatment for eating disorders encompasses a mixture of strategies, including psychological counseling, nutritional counseling, family therapy and, in some cases, antidepressant medications.
Fact 6. There is a high incidence of depression among women suffering from bulimia, thus the effectiveness of antidepressants can be demonstrated in treatment of the disorder. But antidepressants alone, without cognitive-behavioral therapy, have only an 18 percent success rate.
Fact 7. The self-starvation of anorexia can cause anemia; shrunken organs; low blood pressure; slowed metabolism and reflexes; bone mineral loss, which can lead to osteoporosis; and irregular heartbeat, which can lead to cardiac arrest.
Fact 8. The binging and purging of bulimia can lead to liver, kidney and bowel damage; tooth erosion; a ruptured esophagus; and electrolyte imbalance that can lead to irregular heartbeat, which can lead to cardiac arrest.
Fact 9. The overeating, or binging, of bulimia nervosa can lead to high blood pressure, high cholesterol, gall bladder disease, diabetes, heart disease and certain types of cancer.
Fact 10. You should be aware of how you think about all the components that make up your self-image; if your self-image becomes too reliant on looking thin, you should consider how that may be laying the groundwork for an eating disorder. Examine your own attitude about your body, and make sure that it is one of healthy acceptance.
Copyright 2003 National Women's Health Resource Center, Inc
Monday, May 12, 2008
Salad Bar Survival
We all look at the salad bar as the best thing for our weight loss goals. Not alway true you really have to watch what you put on your salad. Take a look at this article from Beck Hand.Strategies for Salad Bar Survival
Not Every Salad is Diet-Friendly
-- By Becky Hand, Licensed & Registered Dietitian
The infamous salad bar, available everywhere from work cafeterias to family restaurants, can round out a meal with a wholesome side dish, or be a meal all by itself. What could be more healthy and nutritious? Those vegetables and fruits can be loaded with a variety of nutrients, including beta-carotene, vitamins A and C, potassium, folic acid and fiber. However, the salad bar can also be filled with dangerous landmines, ready to blow your calorie intake to smithereens! In fact, if you’re not careful, you can innocently fill that salad plate with items that add up to over 1,000 calories—more than a burger and fries or a steak and potato dinner!
Take the safe path and apply these strategies to avoid salad bar traps:
Use a smaller plate; limit the number of trips you make.
Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
Power on the protein with legumes, beans, lean meat, turkey, and crabmeat.
Take only a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
Dress your salad for success with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. For a new taste twist try a splash of flavored vinegar.
If the salad bar contains soups, go for a broth-based version over a cream-style selection.
Allow only a small taste of the whipped topping-jello-fruit combinations.
For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.
Thursday, May 8, 2008
The Bikini Workout
Summer is just around the corner..... I need something fast. No Such THANG!
So here are a few tips from the http://www.sparkpeople.com/ personal trainer.
The Bikini Workout
Get Beach-Ready with 10 Exercises --
By Nicole Nichols, Personal Trainer
Summer is just around the corner, and while it’s synonymous with relaxation and fun, for most people, it’s another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you’ve still got a few—or many—pounds to lose you’re probably not as excited for the season.But don’t worry! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit. If you’ve read "The Bikini Diet" you are probably ready (and determined) to drop the extra pounds and have fun doing it. But, by combining the diet with a new exercise program that will rev your metabolism and keep your energy high, you’ll see even better results!Changing up your workout routine regularly (usually every 4-6 weeks) is the best way to prevent a weight loss plateau from ever occurring in the first place. So if you’ve been doing the same old fitness program for a while now, The Bikini Workout is a great way to change up your stagnant routine. Always remember to warm up and cool down properly each time you work out.
Strength Program
Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which boosts your metabolism, plus it tones up those problem areas. For each muscle group listed below, select one exercise for a total of 10 exercises. Do 3 sets, with enough reps to make you feel exhausted at the end of each set (usually 10-15 depending on the resistance you use). Repeat this workout 2-3 times each week (be sure to rest 1-2 days in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the individual exercises daily or weekly for best results.
Muscle Groups (Click on the exercise to get a video of the correct way to do)
Abs
Crunches
Straight Leg Raises
Kneeling Roll Out
Obliques
Crunches with Twist
Bicycle Crunches
V-Sit & Twist
Lower Back
Back Extension
Swimming
Back Extensions with Swiss Ball
Biceps
Concentration Curls
Alternating Biceps Curls
One-Arm Side Push Up
Triceps
Seated Tricep Extension
Skull Crushers
Dips
Shoulders
Upright Rows
Shoulder Press on Ball
Lateral Raises
Back
Boxer
Seated Rows
Reverse Flys on Ball
Chest
Chest Press
Push Ups
Chest Flys on Ball
Thighs
Forward Lunge
Wall Squat with Ball
Single Leg Squat
Hips
Bridge Ups
Skater Squat
Genie Sit
Cardio Program
When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn’t have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can—during your lunch break, after dinner, or while watching TV.Try to accumulate 45 minutes a day, 3-4 days a week (or more if you’re an exercise veteran). Select from any of the workout options below, and try to do something different each day.
Find a hilly area to walk outside (or increase the incline of your treadmill between 4% and 10% depending on your current fitness level). Walking uphill tones the leg and butt muscles and burns more calories than walking on a flat surface.
Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block, and continue this pattern.
Take your dog for a walk, or play tag with him at the park.
Jump rope! Start with short 30-60 second intervals until you can increase your endurance. Jumping rope intensely for 10 minutes has about the same calorie burn as jogging for 30 minutes.
On those cardio machines, increase the workload (level, incline, speed) to burn more calories in less time.
Go on a bike ride with your family.
Clean the house in record time. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down those stairs as you can, and try to rest as little as possible to stay in the aerobic zone. The same goes for yard work.
Try a new group fitness class such as kickboxing, spinning, or salsa dance!
So here are a few tips from the http://www.sparkpeople.com/ personal trainer.
The Bikini Workout
Get Beach-Ready with 10 Exercises --
By Nicole Nichols, Personal Trainer
Summer is just around the corner, and while it’s synonymous with relaxation and fun, for most people, it’s another source of stress! Short shorts, arm-baring tops, and the dreaded beachwear come to mind for most. And if you’ve still got a few—or many—pounds to lose you’re probably not as excited for the season.But don’t worry! There is still plenty of time to shed a few more pounds before you go shopping for your bathing suit. If you’ve read "The Bikini Diet" you are probably ready (and determined) to drop the extra pounds and have fun doing it. But, by combining the diet with a new exercise program that will rev your metabolism and keep your energy high, you’ll see even better results!Changing up your workout routine regularly (usually every 4-6 weeks) is the best way to prevent a weight loss plateau from ever occurring in the first place. So if you’ve been doing the same old fitness program for a while now, The Bikini Workout is a great way to change up your stagnant routine. Always remember to warm up and cool down properly each time you work out.
Strength Program
Strength training is essential for losing weight and staying fit. It helps you build lean muscle, which boosts your metabolism, plus it tones up those problem areas. For each muscle group listed below, select one exercise for a total of 10 exercises. Do 3 sets, with enough reps to make you feel exhausted at the end of each set (usually 10-15 depending on the resistance you use). Repeat this workout 2-3 times each week (be sure to rest 1-2 days in between). For extra calorie burn, work in a "circuit," moving quickly from one exercise to the next in order to keep your heart rate elevated. Change up the individual exercises daily or weekly for best results.
Muscle Groups (Click on the exercise to get a video of the correct way to do)
Abs
Crunches
Straight Leg Raises
Kneeling Roll Out
Obliques
Crunches with Twist
Bicycle Crunches
V-Sit & Twist
Lower Back
Back Extension
Swimming
Back Extensions with Swiss Ball
Biceps
Concentration Curls
Alternating Biceps Curls
One-Arm Side Push Up
Triceps
Seated Tricep Extension
Skull Crushers
Dips
Shoulders
Upright Rows
Shoulder Press on Ball
Lateral Raises
Back
Boxer
Seated Rows
Reverse Flys on Ball
Chest
Chest Press
Push Ups
Chest Flys on Ball
Thighs
Forward Lunge
Wall Squat with Ball
Single Leg Squat
Hips
Bridge Ups
Skater Squat
Genie Sit
Cardio Program
When it comes to weight loss, increasing the duration of your workouts can help you see results faster. The good thing is that all of that cardio doesn’t have to happen in one long session. Adding up several shorter segments throughout the day results in the same benefits, so find time wherever you can—during your lunch break, after dinner, or while watching TV.Try to accumulate 45 minutes a day, 3-4 days a week (or more if you’re an exercise veteran). Select from any of the workout options below, and try to do something different each day.
Find a hilly area to walk outside (or increase the incline of your treadmill between 4% and 10% depending on your current fitness level). Walking uphill tones the leg and butt muscles and burns more calories than walking on a flat surface.
Try interval training outdoors. Run or jog one block as fast as you can, then do a recovery walk for the next block, and continue this pattern.
Take your dog for a walk, or play tag with him at the park.
Jump rope! Start with short 30-60 second intervals until you can increase your endurance. Jumping rope intensely for 10 minutes has about the same calorie burn as jogging for 30 minutes.
On those cardio machines, increase the workload (level, incline, speed) to burn more calories in less time.
Go on a bike ride with your family.
Clean the house in record time. Heavy cleaning can elevate your heart rate to an aerobic level. Make as many trips up and down those stairs as you can, and try to rest as little as possible to stay in the aerobic zone. The same goes for yard work.
Try a new group fitness class such as kickboxing, spinning, or salsa dance!
Monday, May 5, 2008
Health Questions for your Doctor.
Ten Questions for Your Doctor?
* What are my risk factors for heart disease?
* Am I at risk for stroke?
* How does aging affect my heart?
* Do I need to lose or gain weight?
* What's a healthy diet for me?
* What physical activity best suits me?
* Is my blood pressure health for my age?
* Are my cholesterol levels too high?
* Is my blood glucose level acceptable?
* What can I do to lower my heart risks?
These questions need to be answered at any age....
Wednesday, April 30, 2008
The other day I mentioned rewarding yourself..... try this recipe and see what you think.
I found this on www.SparkPeople.com
Directions
Preheat oven to 350 degrees. In a large bowl, mix together until blended the flour, sugar, cocoa powder, baking soda, and salt. In a medium bowl, mix together the large egg, egg white, honey, and vanilla. Add this to the flour mixture. Mix together until well combined. The dough will be sticky.Lightly flour your hands and a surface. Roll the dough into 2-inch thick rope. Place the rope on a baking sheet. Press the dough rope to a 1-inch thick width.Bake for 25-28 minutes or until firm to the touch. Remove from oven and let it cool on baking sheet for 2-5 minutes. Place rope on a cutting board. Cut rope into 1/2-inch thick slices (about 16 slices). Place slices on the baking sheet with the cut sides facing up.Bake for 8 minutes. Turn the biscottis on the other cut side for another 8 minutes or until dry.Let cool on wire rack.Enjoy with a cup of ot coffee or cocoa!
I found this on www.SparkPeople.com
Chocolate Chip Biscotti
Submitted by LADYBUG0147with cocoa and chocolate
Ingredients
1 cup Whole Wheat Flour1/2 cup Granulated Sugar1/4 cup Cocoa, dry powder, unsweetened1/2 tsp. Baking Soda1/4 tsp. Salt1 large Egg1 Egg white1/2 tsp. Vanilla Extract1/2 tsp. Orange flavored Honey2 tbsp. Semisweet mini chocolate chips
1 cup Whole Wheat Flour1/2 cup Granulated Sugar1/4 cup Cocoa, dry powder, unsweetened1/2 tsp. Baking Soda1/4 tsp. Salt1 large Egg1 Egg white1/2 tsp. Vanilla Extract1/2 tsp. Orange flavored Honey2 tbsp. Semisweet mini chocolate chips
Directions
Preheat oven to 350 degrees. In a large bowl, mix together until blended the flour, sugar, cocoa powder, baking soda, and salt. In a medium bowl, mix together the large egg, egg white, honey, and vanilla. Add this to the flour mixture. Mix together until well combined. The dough will be sticky.Lightly flour your hands and a surface. Roll the dough into 2-inch thick rope. Place the rope on a baking sheet. Press the dough rope to a 1-inch thick width.Bake for 25-28 minutes or until firm to the touch. Remove from oven and let it cool on baking sheet for 2-5 minutes. Place rope on a cutting board. Cut rope into 1/2-inch thick slices (about 16 slices). Place slices on the baking sheet with the cut sides facing up.Bake for 8 minutes. Turn the biscottis on the other cut side for another 8 minutes or until dry.Let cool on wire rack.Enjoy with a cup of ot coffee or cocoa!
Number of Servings: 16
Recipe submitted by SparkPeople user LADYBUG0147. Number of Servings: 16
Monday, April 28, 2008
Reward Yourself
Reward Yourself
How to Pat Yourself on the Back -- By Mike Kramer, Staff Writer of the SparkPeople.com.
Everyone likes a pat on the back every once in a while. And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed.Most people approach changing their health habits from a position of "pain".
They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the six they still haven’t lost. Sound familiar? To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be?Let’s do it differently this time.
Try to approach your goals from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out.Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, pound to pound, and mile to mile.
Here’s how to set up a good rewards system:
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
Choose some benchmarks and reward levels. You can also reward yourself for levels of consistency.
Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
Choose two or three options from the Reward Roster below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
Plan to celebrate. Figure out now how you’re going to celebrate reaching your health, fitness or nutrition goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
Create an actual plaque or trophy.
Give yourself badges of honor for different levels of accomplishment.
Take a vacation or weekend getaway.
Take a day off from any goal activities.
Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
See a movie.
Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
Go for a spa treatment or massage.
Buy yourself a gift certificate.
Take a limo ride.
Subscribe to a magazine you always wanted.
Go canoeing or do something outdoorsy.
Watch your favorite TV show.
Buy something for your hobby.
Read a funny book.
Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
Find some time to be by yourself.
Pay someone to do the yardwork or house cleaning this week.
Fly a kite.
Wednesday, April 23, 2008
Night Time Cravings.
During the Diet phase you have everything mapped out. You go strong during the day but when you get home.....totally different story. You can do like I do and not buy food!... Pretty bad, but it works or you purchase only things that are healthy and no snacks. Try reading this article by Beck Hand... It is really interesting.Is Evening Eating Destroying Your Weight Loss Efforts?
Cues to Eating and How to Control Them -- By Becky Hand, Licensed & Registered Dietitian
Does this sound like the bulk of your days? You're in control, everything is going fine - until you come home starving at night and eat a large dinner, say yes to dessert (and seconds) and finish off a bag of chips before bed. What gives? From a metabolic standpoint, there is really no reason not to eat food in the evening.
A calorie is a calorie regardless of when it is consumed. A morning calorie is metabolized in basically the same way as an evening calorie. However, eating in the evening is a problem for many, not because of the way food is metabolized, but because of the quantity of food that is often eaten. Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating. Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged. In general, people who spread their meals throughout the day seem to be better able to control their eating. They are less likely to feel hungry and less likely to overeat. So by eating breakfast, lunch, and dinner and planning snacks in between, you can help yourself lose weight as well as maintain better control of your eating throughout the day and night. For most people, the evening is "down-time," used to relax, watch television, and unwind from the stresses of the day. Others view this as a time to multi-task and catch up on household chores, bills, homework, and other responsibilities.
Whether you're winding down or checking off your to-do list, unconscious eating can accompany your routine and result in a massive calorie intake. Devouring a bag of chips, a sleeve of cookies, or a pint of ice cream can occur when your mind is somewhere else.
The Role of Sleep Consuming a large amount of food before bedtime can also result in indigestion and sleep problems, which can trigger you to eat more during the proceeding days. A growing body of research suggests a connection between obesity and lack of adequate sleep. Statistics show that overweight individuals sleep about 1.8 hours less a week than people of normal weight. Since the 1960's sleep duration for American adults has dropped by as much as two hours a night, while obesity has drastically increased. Sleep is a regulator of two hormones that effect appetite, leptin and ghrelin. Leptin helps suppress food intake and stimulate energy expenditure, while ghrelin stimulates appetite, fat production, and body growth. When one is sleep deprived, the level of leptin drops and the level of ghrelin increases. The result is a drastic increase in hunger.
One study reported a 24% increase in hunger, with excessive, uncontrollable cravings for calorie and carbohydrate packed foods such as cookies, candy and cake. It can all add up to a vicious cycle of late night binges, lack of adequate sleep, uncontrolled snacking, late night binges, and so on.Are You An Evening Eater? Try this exercise to find out.
Use the Nutrition Tracker to track 3-5 typical days of eating. Print each day's results and use your records to answer the following questions:1. How many meals and snacks did you eat after 5:00 pm? 2. How many meals and snacks did you eat during the day?3. How many total calories did you consume after 5:00 pm? 4. How many total calories did you consume for the day? 5. What activities occurred while you ate after 5:00 pm?You may have a problem with evening eating if:
More than one-third of your meals & snacks are eaten after 5:00 pm.
More than one-third of your total calories are consumed after 5:00 pm
Evening eating constantly occurs with another activity.
More than one-third of your meals & snacks are eaten after 5:00 pm.
More than one-third of your total calories are consumed after 5:00 pm
Evening eating constantly occurs with another activity.
Put An End to the Evening Binge Cycle!
You CAN control evening eating disasters. Try these tips to normalize sleeping patterns and fend off hunger:
Plan activities to do throughout the evening, but don't make food a part of the activity:
Take a bath
Walk the dog
Pay bills; balance the checkbook
Play board games with the kids
Call a friend
Keep your hands busy (polish the silver, sew, knit, or do any craft)
Play basketball, baseball, soccer
Read a book or magazine
Try a relaxing fitness video such as yoga or tai chi.
Eat 3 meals daily and 1-2 planned snacks, keeping in mind your total calorie range.
Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
Plan to eat about the same number of calories at each meal throughout the day. The total should be within your calorie range.
Have a low-calorie beverage (diet soda, flavored water, etc.) in the evening.
Make a list of low-calorie snack options. Select one for the evening. Eat it, but no more.
Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
Don't eat mindlessly! Eat all meals and snacks at the kitchen table, keeping all of your attention on the food you're enjoying. Take your time and really enjoy every bite.
Get 7-8 hours of sleep nightly.
Maintain a regular bed and wake time schedule, even on the weekend.
Establish a regular, relaxing bedtime routine.
If you have trouble sleeping, leave the bed (or room) and pursue another activity like reading until you're ready to sleep. Use your bedroom only for sleep and sex.
Maintain a regular bed and wake time schedule, even on the weekend.
Establish a regular, relaxing bedtime routine.
If you have trouble sleeping, leave the bed (or room) and pursue another activity like reading until you're ready to sleep. Use your bedroom only for sleep and sex.
Finish eating at least two to three hours before your regular bedtime.
Exercise regularly.
Exercise regularly.
Avoid caffeine and alcohol close to bedtime; avoid nicotine altogether.
Article created on: 4/13/2005
Article created on: 4/13/2005
Monday, April 21, 2008
Health Snacks
On my diets I find that snacking is my worst enemy. The more I think about what I can not have the more I want. So this diet I am including snacks as part of the process. I plan for my snacks each day and for chocolate I use Quaker Mini Delights 90 calorie Packs and the Special K Bliss granola bars. They help more than anyone will know. Here are a few more suggestions by the Staff writes of www.SparkPeople.com.
Keep Healthy Snacks Handy
News Flash: Snacks are Healthy! -- By Zach Van Hart, Staff Writer
From SparkPeople.com
Research actually shows that snacking in between meals, or even eating 4-5 smaller meals throughout the day, is better for you than the traditional two or three larger meal routine. That is, of course, if you are eating nutritious snacks instead of the all-too-popular vending machine potato chips and soda, which many of us are drawn to.So really, it’s a matter of making good snack choices when it’s time for a food break. Power foods are always a good bet, because they usually combine high nutrients and lower calories. These could be anything from grains to dairy to fruits and vegetables.Healthy snack choices start at the grocery store. That’s where the decision is made to eat healthy snacks – not at the office or on the couch, but at the grocery.You still want to watch how much of these healthy snacks you eat. This is a snack, remember, not a meal. So buy, cut up or make single servings of any snack food you can. Here are some healthy snack ideas to consider next time you head to the grocery.
Healthy Snack Ideas
Yogurt , Fruit Cup, Apple, Banana, Pear, Peach,Grapes, Plum, Orange, Berries
Watermelon, Raisins, Carrots, Celery, Broccoli, Mixed Nuts, Tomato, Chicken Noodle Soup,
Cauliflower, Green or red peppers, Peanut butter crackers, Nuts, Carrots, Whole wheat cereal with skim milk, Trail mix, Oatmeal, Whole wheat bagel or toast , Pure bran muffins , Fruit smoothie, Spinach, Sweet potato , Broth-based vegetable soup , Skim and low-fat milk , Bean soup.
Article created on: 11/3/2003
Yogurt , Fruit Cup, Apple, Banana, Pear, Peach,Grapes, Plum, Orange, Berries
Watermelon, Raisins, Carrots, Celery, Broccoli, Mixed Nuts, Tomato, Chicken Noodle Soup,
Cauliflower, Green or red peppers, Peanut butter crackers, Nuts, Carrots, Whole wheat cereal with skim milk, Trail mix, Oatmeal, Whole wheat bagel or toast , Pure bran muffins , Fruit smoothie, Spinach, Sweet potato , Broth-based vegetable soup , Skim and low-fat milk , Bean soup.
Article created on: 11/3/2003
Portable Snacking Tips & Ideas
Remember the 'Healthy' with the 'To-Go' -- By Laura Bofinger, Staff Writer
Eating is no longer an activity only experienced around the table with friends and family. Quick, how many times this past week have you eaten on the run? No place is safe either – the car, your desk, maybe even the shower! Our time is strapped and we need food that’s easy to grab ‘n’ go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy.Unfortunately, it’s mostly the bad stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc. Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating?I’m talking about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag. Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health outweigh the costs.
Check out these suggestions.
Celery sticks with peanut butter and several raisins on top
Rice cakes with peanut butter (good for getting a protein punch)
Low-fat cheese cubes
Hardboiled eggs
Deviled egg (wrapped in plastic wrap)
Fruit yogurt cup (add in some fresh fruits or nuts for a boost
Trail mix
Nuts or nut mix (stick to just a handful)
Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
Broccoli or cauliflower bites
Half of a turkey or tuna sandwich on whole-wheat bread
Cucumber slices (lightly salted or with nonfat Italian dressing)
Yogurt and granola
Leftover chicken or turkey slices (great to eat cold)
Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
Pickles (wrapped in foil or plastic wrap)
Box of raisins or other dried fruit
Half a large whole wheat bagel with light cream cheese
Apples, bananas, strawberries (any fruit works, these are naturally portable)
Mixed berries (these freeze well in plastic bags)
Whole-wheat crackers and low-fat string cheese
Grapes in a baggie
Fruit smoothie in a thermos
Tuna and cottage cheese in mini-containers
Celery sticks with peanut butter and several raisins on top
Rice cakes with peanut butter (good for getting a protein punch)
Low-fat cheese cubes
Hardboiled eggs
Deviled egg (wrapped in plastic wrap)
Fruit yogurt cup (add in some fresh fruits or nuts for a boost
Trail mix
Nuts or nut mix (stick to just a handful)
Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
Broccoli or cauliflower bites
Half of a turkey or tuna sandwich on whole-wheat bread
Cucumber slices (lightly salted or with nonfat Italian dressing)
Yogurt and granola
Leftover chicken or turkey slices (great to eat cold)
Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
Pickles (wrapped in foil or plastic wrap)
Box of raisins or other dried fruit
Half a large whole wheat bagel with light cream cheese
Apples, bananas, strawberries (any fruit works, these are naturally portable)
Mixed berries (these freeze well in plastic bags)
Whole-wheat crackers and low-fat string cheese
Grapes in a baggie
Fruit smoothie in a thermos
Tuna and cottage cheese in mini-containers
The trick here is to be prepared and get creative!
Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking. Keep small-sized plastic containers for packing up small portions. Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation. These will become automatic items for your grocery list. You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list. Article created on: 1/23/2004
Thursday, April 17, 2008
Fad Diet or Life Change?
We all have those last minute pounds we want to get rid of before a special event. But do we know how we will do this? Is this really possible to be done safely and last? Francese Largeman, R.D. has a little information on this.
Healthy For a Lifetime
By Frances Largeman, R.D.
How many times have you gone on a diet for a specific event like a wedding or a reunion? Probably more than once. You may lose that five or even 20 pounds for your special event, but keeping them off is the true test.
Fad diets might help you shed a quick 7 to 10 pounds, but eating cabbage soup or beef jerky all day long does little to help you learn how to eat balanced, healthy meals. Once your month-long diet is over, you'll probably go back to skipping breakfast, eating fast food lunches and enjoying takeout for dinner. This isn't because you're a bad person or you lack willpower — it's because dieting doesn't teach you how to eat properly.
Healthy Diet and Exercise: A Winning Combination
Healthy eating and regular exercise are the only proven methods for long-term weight loss. For many people, this combination feels like a life sentence, but it should really feel like a new lease on life. Hectic schedules are the most common reason why people say they don't exercise. The truth is that 30 minutes of exercise each day — whether walking the dog or playing tennis — is one of the best things you can do to improve your overall quality of life, and that is worth reshuffling your schedule.
People also complain that they have no time to cook. Cooking does take time, but if you cook "smart," you may only have to spend a couple of hours in the kitchen each week. Even if you don't cook at all, there are plenty of healthy convenience items on the market (like low-fat burritos and ready made salads) that make quick work of nutritious meals.
Taking care of your body — both inside and out — is an investment in your future. If you stay at a healthy weight for your lifetime, chances are that you'll avoid Type II diabetes, high blood pressure and even several types of cancer. You'll also have a ton more energy to do the things you enjoy. So, drop those quick weight-loss plans, carve out some time for exercise, and eat your fruits and veggies. With a few simple changes, you're guaranteed a lifetime of good living.
Healthy For a Lifetime
By Frances Largeman, R.D.
How many times have you gone on a diet for a specific event like a wedding or a reunion? Probably more than once. You may lose that five or even 20 pounds for your special event, but keeping them off is the true test.
Fad diets might help you shed a quick 7 to 10 pounds, but eating cabbage soup or beef jerky all day long does little to help you learn how to eat balanced, healthy meals. Once your month-long diet is over, you'll probably go back to skipping breakfast, eating fast food lunches and enjoying takeout for dinner. This isn't because you're a bad person or you lack willpower — it's because dieting doesn't teach you how to eat properly.
Healthy Diet and Exercise: A Winning Combination
Healthy eating and regular exercise are the only proven methods for long-term weight loss. For many people, this combination feels like a life sentence, but it should really feel like a new lease on life. Hectic schedules are the most common reason why people say they don't exercise. The truth is that 30 minutes of exercise each day — whether walking the dog or playing tennis — is one of the best things you can do to improve your overall quality of life, and that is worth reshuffling your schedule.
People also complain that they have no time to cook. Cooking does take time, but if you cook "smart," you may only have to spend a couple of hours in the kitchen each week. Even if you don't cook at all, there are plenty of healthy convenience items on the market (like low-fat burritos and ready made salads) that make quick work of nutritious meals.
Taking care of your body — both inside and out — is an investment in your future. If you stay at a healthy weight for your lifetime, chances are that you'll avoid Type II diabetes, high blood pressure and even several types of cancer. You'll also have a ton more energy to do the things you enjoy. So, drop those quick weight-loss plans, carve out some time for exercise, and eat your fruits and veggies. With a few simple changes, you're guaranteed a lifetime of good living.
Tuesday, April 15, 2008
Portion Control-Wallet Control
Yesterday I told you about the Food Budget..... I do not know if this is worth it when you read something like this article on "From Wallet to Waistline". The article has a point but think of this, with all the craze about weight loss aren't we trying every diet pill, gimmick and weight program to lose the weight brought on due to loving the oversize portions.
We can save money if we think of the $93.00 I spent this weekend for healthy food as an investment in my health to lower my weight, cholestrol and blood pressure and slowing down my need for medical services and fad diets. $93.00 vs. $12,000 visit to emergency room with a heart attack? NO BRAINER!
"From Wallet to Waistline
Super-Sized Portions may be More than You Bargained For -- By American Institute of Cancer Research
Americans who take advantage of larger sizes for just a few pennies more when eating out may be getting more calories than they bargain for, according to a new report by a coalition of health organizations.
The report found that the food industry's "value marketing" encourages overeating and contributes to the skyrocketing rates of obesity in adults and children."Americans are constantly induced to spend a little more money to get a lot more food," said Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest (CSPI). "Getting more for your money is ingrained in the American psyche. But bigger is rarely better when it comes to food.
"From Wallet To Waistline: The Hidden Costs of Super Sizing, was issued by the National Alliance for Nutrition and Activity (NANA), a coalition of over 225 national, state and local health organizations. The report compares the price, calories, and saturated fat in differently sized foods from fast-food chains, convenience stores, ice cream parlors, coffee shops, and movie theaters.
Among the findings:
Upgrading from a 3-ounce Minibon to a Classic Cinnabon costs only 24% more, yet delivers 123% more calories. The larger size also provides almost three-quarters of a day's worth of artery-clogging saturated fat.
Switching from 7-Eleven's Gulp to a Double Gulp costs 42% more, but provides 300% more calories. Those 37 extra cents deliver 450 extra calories-more than you'd get in a McDonald's Quarter Pounder.
It costs 8 cents more to purchase a McDonald's Quarter Pounder with Cheese, small French fries, and small Coke (890 calories) separately than to buy the Quarter Pounder with Cheese large Extra Value Meal, which comes with a large fries and large Coke (1,380 calories). "McDonald's actually charges customers more to buy a smaller, lower-calorie meal," Wootan said.
Moving from a small to a medium bag of movie theater popcorn costs about 71 cents-and 500 calories. A 23% increase in price provides 125% more calories and two days' worth of saturated fat. (And that's unbuttered popcorn!)
We can save money if we think of the $93.00 I spent this weekend for healthy food as an investment in my health to lower my weight, cholestrol and blood pressure and slowing down my need for medical services and fad diets. $93.00 vs. $12,000 visit to emergency room with a heart attack? NO BRAINER!
"From Wallet to Waistline
Super-Sized Portions may be More than You Bargained For -- By American Institute of Cancer Research
Americans who take advantage of larger sizes for just a few pennies more when eating out may be getting more calories than they bargain for, according to a new report by a coalition of health organizations.
The report found that the food industry's "value marketing" encourages overeating and contributes to the skyrocketing rates of obesity in adults and children."Americans are constantly induced to spend a little more money to get a lot more food," said Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest (CSPI). "Getting more for your money is ingrained in the American psyche. But bigger is rarely better when it comes to food.
"From Wallet To Waistline: The Hidden Costs of Super Sizing, was issued by the National Alliance for Nutrition and Activity (NANA), a coalition of over 225 national, state and local health organizations. The report compares the price, calories, and saturated fat in differently sized foods from fast-food chains, convenience stores, ice cream parlors, coffee shops, and movie theaters.
Among the findings:
Upgrading from a 3-ounce Minibon to a Classic Cinnabon costs only 24% more, yet delivers 123% more calories. The larger size also provides almost three-quarters of a day's worth of artery-clogging saturated fat.
Switching from 7-Eleven's Gulp to a Double Gulp costs 42% more, but provides 300% more calories. Those 37 extra cents deliver 450 extra calories-more than you'd get in a McDonald's Quarter Pounder.
It costs 8 cents more to purchase a McDonald's Quarter Pounder with Cheese, small French fries, and small Coke (890 calories) separately than to buy the Quarter Pounder with Cheese large Extra Value Meal, which comes with a large fries and large Coke (1,380 calories). "McDonald's actually charges customers more to buy a smaller, lower-calorie meal," Wootan said.
Moving from a small to a medium bag of movie theater popcorn costs about 71 cents-and 500 calories. A 23% increase in price provides 125% more calories and two days' worth of saturated fat. (And that's unbuttered popcorn!)
According to the report, the practice of "bundling"—turning a fast-food sandwich into a "value meal" by adding sides like fries and a soft drink-is responsible for some of the largest increases in calorie content. And fountain drinks proved to be especially bad health bargains. They cost the least to upgrade and deliver the biggest calorie boosts (and they provide some of the highest profit margins for retailers).Have It Your Way"So what can consumers do right now?" asked Melanie Polk, RD, director of nutrition education at the American Institute for Cancer Research.
"We can speak up. Say 'small,' say 'half,' and share."By speaking out, Polk said, consumers let the food marketer know that they want healthy meals. "Order a small or half-size. Share that bucket of fries or bladder-bursting drink with friends. Keeping those extra cents in your wallet means keeping extra pounds off your body, and that's more important than ever.""If you walked into a McDonald's in the 1950s and ordered a burger, fries and a 12-ounce coke, you'd have bought a meal with about 590 calories," said Carol Tucker Foreman, director of the Food Policy Institute at the Consumer Federation of America. "Today a popular super-sized meal may contain 1,000 calories more. As a result, we're super sizing our kids and super sizing ourselves."That's why consumers should decline to take advantage of "more-for-less" marketing practices, even if it may seem cost-ineffective, says Polk. "It's penny-wise and pound-foolish to order more food than you really want, just because it seems like a bargain," she says. "Let restaurateurs and retailers know that you want reasonable portions at reasonable prices. After all, restaurants pride themselves on responding to customer demand." Article created on: 12/8/2004
Monday, April 14, 2008
FOOD BUDGET - no way!
This Weekend I took some recipes designed by the "The Biggest Loser" show and purchased all the necessary ingrediants to make two seperate dishes. $93.00 later I made only two meals with these items, (granted I now have things in my cabinet like ground cumin????) but my goodness that was alot of money. So once again I go on-line and look for help. HERE is what I found!"Eating Healthy on a Budget
Save Money Without Sacrificing Quality -- By Rebecca Pratt
When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve. You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget.
To start, here’s a quick review of basic tips of healthy eating:
Limit your intake of junk food and alcohol
Drink lots of water (at least 8 cups a day)
Limit salty and sugary foods
Avoid eating many foods that are high in saturated fats
Make “variety” the watchword of your eating
Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop. Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks). Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.
Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):
Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.
Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.
Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.
Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.
Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.
Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.
Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.
Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).
Finally, a few more hints that can help you save a little green:
When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.
Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.
Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.
Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).
Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.
Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.
Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.
Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.
Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.
There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!
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