Article By: Phillip Rhodes from weightwatchers.com
Sometimes you just don't feel like firing up the stove, which usually means takeout or cereal. Not with these recipes, though.
Here are five quick and hearty meals you can prepare without cooking.
Roast Beef Roll-Ups (Flex)
Makes 2 servingsPOINTS® value | 5 per serving
If you have a pepper grinder, use it. Bigger chunks of pepper add bite to these sandwiches.
Ingredients
2 Tbsp light cream cheese
2 7-inch whole wheat tortillas
6 oz deli-style roast beef
Freshly ground pepper to taste
1 cup chopped Romaine lettuce
2 Tbsp mustard, horseradish-variety
Instructions
Spread 1 tablespoon cream cheese down the center of each tortilla and top each with 3ounces of roast beef. Grind some fresh pepper over top. Place 1/2 cup of lettuce on each tortilla, drizzle each with 1 tablespoon of mustard and then roll tortillas up. Yields 1 roll-up per serving.
Eat with: Macho Gazpacho
Shrimp Salad (Core and Flex)
Makes 4 servingsPOINTS® value | 8 per serving
If you like it hot, leave out the seafood seasoning and use a teaspoon of red pepper flakes instead. Or if you like it hot and spicy, use both; spices add flavor without adding POINTS values.
Ingredients
32 medium fresh boiled or steamed shrimp (defrosted frozen shrimp also work fine)
1 cup canned corn, rinsed and drained, or frozen corn kernels, thawed
2 cups garbanzo beans, rinsed and drained
4 small plum tomatoes, chopped
1 medium avocado, pitted and cubed
2 heaping tsp seafood seasoning, such as Old Bay
1 medium head Romaine lettuce, chopped
1/2 cup fat-free ranch dressing
Instructions
Combine shrimp, corn, beans, tomatoes, avocado and seafood seasoning in a large bowl; toss well to mix. Add lettuce to bowl. Toss to mix. Add dressing, and toss to mix again. Divide among 4 plates. Yields about 3 cups per serving.
Eat with: Toasted French bread (1 POINTS value per 3/4 oz slice) (Flex only)
Greek-style Pita Sandwiches (Flex)
Makes 2 servings POINTS® value | 5 per serving
Ingredients
1 large whole wheat pita
2 Tbsp hummus, plain, lemon or red pepper flavor
2 Tbsp plain low-fat yogurt, Greek-style recommended
6 oz deli-sliced turkey
1/2 cup chopped cucumber
1/2 cup chopped tomato
1/4 cup reduced-fat crumbled feta cheese
Instructions
Cut pita in half. Spread 1 tablespoon each of hummus and yogurt inside each pita half. Fill each half with 3 ounces of turkey, 1/4 cup each of cucumber and tomato, and 2 tablespoons of feta. Yields 1/2 stuffed pita per serving.
Eat with: 1 ounce (about 11) baked potato chips (2 POINTS values per serving)
Chunky Chicken Salad (Flex)
Makes 4 servings POINTS® value | 6 per serving
This chicken salad will keep well in the fridge for two days. Use any extra salad over a plate of lettuce or make an open-faced chicken-salad melt sandwich with one slice of light whole wheat toast and a 3/4-ounce slice of reduced-fat Swiss cheese (will add 2 POINTS values).
Ingredients
1/4 cup reduced-calorie mayonnaise
1/4 cup fat-free mayonnaise
2 heaping Tbsp grainy mustard
1 medium clove garlic, crushed
2 1/2 cups cooked diced chicken breast
1 1/2 cups red seedless grapes, sliced in half
3 Tbsp chopped pecans
2 medium scallions, sliced
Instructions
Combine mayonnaises, mustard and garlic in a small cup; mix well. Place chicken, grapes, pecans and scallions in a large bowl; add dressing and stir to coat. Season to taste with salt and pepper. Yields about 1 1/4 cups per serving.
Eat with: A small whole wheat pita (1 POINTS values)
Macho Gazpacho (Core and Flex)
Makes 6 servings POINTS® value | 2 per serving
Have leftover vegetables? Your blender will transform them into a cool, refreshing soup.
Ingredients
29 oz canned diced tomatoes, no-salt added, 1/2 of juice reserved
2 Tbsp olive oil
2 Tbsp red wine vinegar
1 English or seedless cucumber, peeled and chopped
1 small green pepper, chopped
1 small onion, chopped
3 Tbsp fresh lemon juice
1 tsp dried basil
1/2 tsp red pepper flakes
1/2 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Pour tomato juice, oil and vinegar into a blender. Add tomatoes and remaining ingredients and pulse until liquefied and well blended. (Note: Always start the blender with a little liquid in the bottom; that helps it process the chunkier vegetables.) If necessary, process the soup in two batches. Chill soup in refrigerator for an hour and then season to taste with salt and pepper. Yields about 1 cup per serving.
Eat with: A simple mixed-greens salad with fat-free Italian dressing and a tablespoon of grated or shredded Parmesan cheese (1 POINTS value per tablespoon of cheese)
*Optional: Top each serving with 4 large fresh boiled or steamed shrimp (does not change POINTS values per serving)
About the Writer
Phillip Rhodes is the features editor of Cooking Light magazine and writes frequently for Men's Health.
Wednesday, April 30, 2008
Wednesday, April 16, 2008
Lose 10 Pounds in Six Weeks
By Joy Bauer, M.S., R.D., C.D.N. from Joy's Healthy Bite on yahoo health
Here are five simple food swaps that can help you lose more than 10 pounds in the next six weeks.
1. Stick to one serving of cereal. For most people, a typical pour of breakfast cereal is equal to two servings. If you're trying to lose weight, trim calories by accurately measuring one serving into your bowl (usually that means ¾ - 1 cup, however, cereal serving sizes vary so you must regularly check the package labeling on your favorite brands and varieties).
For those who eat a daily bowl of breakfast cereal, follow my lead, and you'll save about 150 calories by cutting back on cereal and at least 50 calories in extra milk every morning. That's 8,400 calories saved and 2.5 pounds lost at the end of six weeks!
2. Skip your late night snack. We all feel the need to munch in the evening, and although a p.m. snack can be perfectly appropriate (diet-friendly p.m. snacks should not exceed 150 calories), for many people, the evening tends to be the time of day we blow it on calorie overload - comfort food central; ice cream, cookies, potato chips, popcorn and more!
On average, people gobble down way more than 250 calories after 8 p.m. Exercise some willpower and skip your nighttime snack altogether. Sip an herbal tea, floss/brush your teeth and close down the kitchen for the evening. You'll save at least 250 calories each day and after six weeks, you'll have cut 10,500 calories and dropped three whole pounds!
3. Scratch the butter/margarine. Cut out a total of one tablespoon of regular butter or margarine from your toast, veggies, potatoes, dinner rolls, etc. each day. At 100 calories per tablespoon, you'll save 4,200 calories and drop over one pound in six weeks. What if you can't give up the butter or margarine? At least switch to a soft tub spread that says "reduced fat" and "trans-fat free" on the label - it's half the calories of the full fat versions, so you'll still drop over ½ pound.
4. Lose the mayo and cheese on your sandwich Omit the slice of cheese and mayonnaise on your sandwich (use mustard instead - only five calories per teaspoon) and you'll save about 200 calories per sandwich. If you eat a sandwich a day, you'll end up saving 8,400 calories and find yourself 2.5 pounds lighter after just six weeks.
5. Delete the extras: It's amazing how much extra food we can munch on without realizing it - a grab of this/that off our kid's plate, an extra packet of ketchup or salad dressing, a bite of your co-worker's dessert... before you know it, you've consumed an extra 800 calories!
Be super mindful and delete the "extras" and you'll be able to trim a significant amount of calories off your weekly total. Also, pay attention to your beverages (alcohol included) - as well as what's going into your coffee and tea. By trimming 1000 extra calories off each week (about 150 per day), you'll save a total of 6000 calories and drop 1.75 pounds at the end of six weeks!
Follow all five tips and you'll potentially lose more than 10 pounds at the end of six short weeks. Here's the math: 2.5 pounds + 3 pounds + 1 pound + 2.5 pounds + 1.75 pound = 10+ pounds lost!
Here are five simple food swaps that can help you lose more than 10 pounds in the next six weeks.
1. Stick to one serving of cereal. For most people, a typical pour of breakfast cereal is equal to two servings. If you're trying to lose weight, trim calories by accurately measuring one serving into your bowl (usually that means ¾ - 1 cup, however, cereal serving sizes vary so you must regularly check the package labeling on your favorite brands and varieties).
For those who eat a daily bowl of breakfast cereal, follow my lead, and you'll save about 150 calories by cutting back on cereal and at least 50 calories in extra milk every morning. That's 8,400 calories saved and 2.5 pounds lost at the end of six weeks!
2. Skip your late night snack. We all feel the need to munch in the evening, and although a p.m. snack can be perfectly appropriate (diet-friendly p.m. snacks should not exceed 150 calories), for many people, the evening tends to be the time of day we blow it on calorie overload - comfort food central; ice cream, cookies, potato chips, popcorn and more!
On average, people gobble down way more than 250 calories after 8 p.m. Exercise some willpower and skip your nighttime snack altogether. Sip an herbal tea, floss/brush your teeth and close down the kitchen for the evening. You'll save at least 250 calories each day and after six weeks, you'll have cut 10,500 calories and dropped three whole pounds!
3. Scratch the butter/margarine. Cut out a total of one tablespoon of regular butter or margarine from your toast, veggies, potatoes, dinner rolls, etc. each day. At 100 calories per tablespoon, you'll save 4,200 calories and drop over one pound in six weeks. What if you can't give up the butter or margarine? At least switch to a soft tub spread that says "reduced fat" and "trans-fat free" on the label - it's half the calories of the full fat versions, so you'll still drop over ½ pound.
4. Lose the mayo and cheese on your sandwich Omit the slice of cheese and mayonnaise on your sandwich (use mustard instead - only five calories per teaspoon) and you'll save about 200 calories per sandwich. If you eat a sandwich a day, you'll end up saving 8,400 calories and find yourself 2.5 pounds lighter after just six weeks.
5. Delete the extras: It's amazing how much extra food we can munch on without realizing it - a grab of this/that off our kid's plate, an extra packet of ketchup or salad dressing, a bite of your co-worker's dessert... before you know it, you've consumed an extra 800 calories!
Be super mindful and delete the "extras" and you'll be able to trim a significant amount of calories off your weekly total. Also, pay attention to your beverages (alcohol included) - as well as what's going into your coffee and tea. By trimming 1000 extra calories off each week (about 150 per day), you'll save a total of 6000 calories and drop 1.75 pounds at the end of six weeks!
Follow all five tips and you'll potentially lose more than 10 pounds at the end of six short weeks. Here's the math: 2.5 pounds + 3 pounds + 1 pound + 2.5 pounds + 1.75 pound = 10+ pounds lost!
Thursday, April 10, 2008
recipe makeover!
Here's an easy way to substitute good fats in avocado for bad fats in mayo and bacon, while keeping lots of flavor! I can vouch for its yumminess, I invented this for dinner last night. :)
Healthy BLT
8 slices Jennie O 95 % fat free Turkey Bacon (20 cals and 0.5 g fat per slice)
1 avocado
4 cloves garlic, minced
salt and pepper to taste
8 slices wheat cottage bread, toasted
1 large ripe tomato
16 iceberg lettuce leaves
Crisp bacon in a skillet over medium heat. Break each strip in half. Mash avocado, minced garlic, and salt and pepper together in a bowl. Spread avocado mix on each of the 8 slices of toasted bread. Top 4 of the slices with bacon, slices of tomato and lettuce. Top with ramaining 4 slices of bread. Cut each sandwich in half. Serves 4.
For an extra dose of healthy yumminess, I had these with Canada Dry Green Tea Ginger Ale. Antioxidelicious!
Healthy BLT
8 slices Jennie O 95 % fat free Turkey Bacon (20 cals and 0.5 g fat per slice)
1 avocado
4 cloves garlic, minced
salt and pepper to taste
8 slices wheat cottage bread, toasted
1 large ripe tomato
16 iceberg lettuce leaves
Crisp bacon in a skillet over medium heat. Break each strip in half. Mash avocado, minced garlic, and salt and pepper together in a bowl. Spread avocado mix on each of the 8 slices of toasted bread. Top 4 of the slices with bacon, slices of tomato and lettuce. Top with ramaining 4 slices of bread. Cut each sandwich in half. Serves 4.
For an extra dose of healthy yumminess, I had these with Canada Dry Green Tea Ginger Ale. Antioxidelicious!
Tuesday, December 4, 2007
18 Ways to Reward Yourself
By Stephanie Osfield
When you were a kid, and you did something well, every now and then you got a reward. Motivating, right?
Weight loss is no different. Use that same logic to make your weight-loss journey more pleasant—and your goal more attainable. Set mini-goals, then reward yourself when you meet them.
"If you don't celebrate small, everyday lifestyle changes," says Karen Miller-Kovach, chief scientist at Weight Watchers International, "there will be times when your long-term weight-loss goal seems so far away that you'll despair or be tempted to give up. Having little stops to celebrate along the way makes that journey more pleasant — and your goal more likely to be achieved."
Come up with goals that are unique to you and the challenges you face with weight loss. Keep them realistic and varied, and track them closely. For example, you might make these three goals:
* I will walk 30 minutes five days this week.
* From now on, I will record everything I eat each day (regardless of my food intake).
* I will clean up the kitchen tonight without picking the leftovers off the dinner plates.
Then, when you meet one of your mini-milestones, give yourself a reward! Just like your goals, your rewards should be varied and unique to you. And they don't have to put a dent in your wallet (unless you want them to!).
For $5 or less, why not …
* Sip on a cup of tea in the sun.
* Finish the day with a long, soak in the tub. Everyone loves a good bubble bath once in a while.
* Enjoy a leisurely Sunday morning — take the phone off the hook and spend the morning in your pajamas reading a book or poring over a few magazines.
* Savor a celebratory glass of wine with dinner.
For $10 or less, why not …
* Open a "pamper me" bank account: Deposit $10 for every week you've stuck to your weight-loss plan, or for every pound you've lost.
* Pick up that new book you've had your eye on.
* Download the latest album from your favorite band.
* Buy a relaxation tape and use it daily.
* Share dessert with your partner at a café, or do a little grocery shopping and make one of the delicious, healthy desserts from the WeightWatchers.com Food & Recipes section.
For $20 to $45, why not …
* Pay your neighbor's teenager to do your food shopping for you. Just make a list, then kick back.
* String a hammock up in the backyard and spend an afternoon napping in the sun.
* Phone your distant friends. Choose a time when the phone company has low rates and you can spend hours catching up.
* Get yourself a haircut or a 30-minute massage.
For over $50, why not …
* Devote the entire day to a shopping spree for a new pair of shoes. Athletic shoes, that is, to help you earn activity points.
* Splurge on a bottle of expensive champagne — you deserve it.
* Rent a sailboat with friends and spend the day soaking up ocean breezes.
* Rent a convertible and head for the beach or the mountains for the day.
* Hire a maid for the day — to cook and clean while you lounge around in the hammock you already put up.
The weight loss challenge is officially over. Take the time to reward your efforts, no matter how big of change you made in weight. And don't let this challenge ending discourage you, we know we can continue to make healthy choices!
When you were a kid, and you did something well, every now and then you got a reward. Motivating, right?
Weight loss is no different. Use that same logic to make your weight-loss journey more pleasant—and your goal more attainable. Set mini-goals, then reward yourself when you meet them.
"If you don't celebrate small, everyday lifestyle changes," says Karen Miller-Kovach, chief scientist at Weight Watchers International, "there will be times when your long-term weight-loss goal seems so far away that you'll despair or be tempted to give up. Having little stops to celebrate along the way makes that journey more pleasant — and your goal more likely to be achieved."
Come up with goals that are unique to you and the challenges you face with weight loss. Keep them realistic and varied, and track them closely. For example, you might make these three goals:
* I will walk 30 minutes five days this week.
* From now on, I will record everything I eat each day (regardless of my food intake).
* I will clean up the kitchen tonight without picking the leftovers off the dinner plates.
Then, when you meet one of your mini-milestones, give yourself a reward! Just like your goals, your rewards should be varied and unique to you. And they don't have to put a dent in your wallet (unless you want them to!).
For $5 or less, why not …
* Sip on a cup of tea in the sun.
* Finish the day with a long, soak in the tub. Everyone loves a good bubble bath once in a while.
* Enjoy a leisurely Sunday morning — take the phone off the hook and spend the morning in your pajamas reading a book or poring over a few magazines.
* Savor a celebratory glass of wine with dinner.
For $10 or less, why not …
* Open a "pamper me" bank account: Deposit $10 for every week you've stuck to your weight-loss plan, or for every pound you've lost.
* Pick up that new book you've had your eye on.
* Download the latest album from your favorite band.
* Buy a relaxation tape and use it daily.
* Share dessert with your partner at a café, or do a little grocery shopping and make one of the delicious, healthy desserts from the WeightWatchers.com Food & Recipes section.
For $20 to $45, why not …
* Pay your neighbor's teenager to do your food shopping for you. Just make a list, then kick back.
* String a hammock up in the backyard and spend an afternoon napping in the sun.
* Phone your distant friends. Choose a time when the phone company has low rates and you can spend hours catching up.
* Get yourself a haircut or a 30-minute massage.
For over $50, why not …
* Devote the entire day to a shopping spree for a new pair of shoes. Athletic shoes, that is, to help you earn activity points.
* Splurge on a bottle of expensive champagne — you deserve it.
* Rent a sailboat with friends and spend the day soaking up ocean breezes.
* Rent a convertible and head for the beach or the mountains for the day.
* Hire a maid for the day — to cook and clean while you lounge around in the hammock you already put up.
The weight loss challenge is officially over. Take the time to reward your efforts, no matter how big of change you made in weight. And don't let this challenge ending discourage you, we know we can continue to make healthy choices!
Monday, December 3, 2007
The Diet Doctors’ Winter Superfoods
by SARAH STACEY
The dynamic duo of Dr Wendy Denning and Vicki Edgson aka the Diet Doctors, are hitting TV screens again this month for their second series dedicated to improving our health through nutrition.
With the season of colds and flu soon upon us, I asked what superfoods Wendy and Vicki will be tucking into to help support their immune systems. Here are their secret weapons:
Avocados
A true superfood, rich in vitamins C and E, the vital antioxidants for fighting off viruses such as colds and flu, and essential fatty acids to help hair, skin and general health.
Beetroot
High in beta-carotene (which leads to the production of vitamin A when needed) as well as abundant in vitamin C, this versatile, root vegetable can be eaten raw, cooked or juiced and is also an excellent liver-supporting food.
Blackberries
Rich in virus-fighting bioflavonoids and anthocyanins (types of antioxidants). Frozen is fine as freezing doesn’t deplete the vitamin C content (of course you can freeze any wild berries you gather).
Carrots
These contain one of the highest percentages of beta-carotene of all vegetables and fruits, also a good source of vitamin C; best eaten raw (eg as crudites or grated in salads).
Home-made chicken soup
Simmer a broken-up chicken carcass (preferably organic) with onions, garlic and herbs for several hours, so that all the minerals from the bone marrow can seep into the broth. Sieve, cool quickly, skim off any fat and store in the fridge or freezer. Chicken is one of the best sources of zinc, a vital mineral for supporting the immune system.
Garlic
Like onions, garlic is one of the most potent antibacterial, antiviral vegetables; also a potent mucus fighter, so indispensable for colds and flu.
Pears
These succulent autumn immune-boosters contain pectin, which helps remove toxins from the gut, also minerals such as calcium, magnesium and potassium, plus beta-carotene, folic acid and iodine.
Sweet potatoes
Inexpensive, bright orange veg which contain far more beta-carotene and vitamin C than ordinary potatoes and are also lower on the GI index making them a perfect source of immune-boosting carbohydrates. Available year round, try them mashed, roasted, steamed or stir fried.
Tomatoes
Fresh or cooked tomatoes have abundant beta- carotene, vitamin C and lycopene– an important antioxidant best known for preventing prostate cancer but also valuable for the immune system. Adding sugar can destroy these valuable nutrients - so avoid tomato ketchup.
Turmeric powder
This Asian spice has been used for over 3000 thousand years for its antioxidant and anti-inflammatory ingredients called curcumins, hence the reason that a hot curry is good for a cold!
The dynamic duo of Dr Wendy Denning and Vicki Edgson aka the Diet Doctors, are hitting TV screens again this month for their second series dedicated to improving our health through nutrition.
With the season of colds and flu soon upon us, I asked what superfoods Wendy and Vicki will be tucking into to help support their immune systems. Here are their secret weapons:
Avocados
A true superfood, rich in vitamins C and E, the vital antioxidants for fighting off viruses such as colds and flu, and essential fatty acids to help hair, skin and general health.
Beetroot
High in beta-carotene (which leads to the production of vitamin A when needed) as well as abundant in vitamin C, this versatile, root vegetable can be eaten raw, cooked or juiced and is also an excellent liver-supporting food.
Blackberries
Rich in virus-fighting bioflavonoids and anthocyanins (types of antioxidants). Frozen is fine as freezing doesn’t deplete the vitamin C content (of course you can freeze any wild berries you gather).
Carrots
These contain one of the highest percentages of beta-carotene of all vegetables and fruits, also a good source of vitamin C; best eaten raw (eg as crudites or grated in salads).
Home-made chicken soup
Simmer a broken-up chicken carcass (preferably organic) with onions, garlic and herbs for several hours, so that all the minerals from the bone marrow can seep into the broth. Sieve, cool quickly, skim off any fat and store in the fridge or freezer. Chicken is one of the best sources of zinc, a vital mineral for supporting the immune system.
Garlic
Like onions, garlic is one of the most potent antibacterial, antiviral vegetables; also a potent mucus fighter, so indispensable for colds and flu.
Pears
These succulent autumn immune-boosters contain pectin, which helps remove toxins from the gut, also minerals such as calcium, magnesium and potassium, plus beta-carotene, folic acid and iodine.
Sweet potatoes
Inexpensive, bright orange veg which contain far more beta-carotene and vitamin C than ordinary potatoes and are also lower on the GI index making them a perfect source of immune-boosting carbohydrates. Available year round, try them mashed, roasted, steamed or stir fried.
Tomatoes
Fresh or cooked tomatoes have abundant beta- carotene, vitamin C and lycopene– an important antioxidant best known for preventing prostate cancer but also valuable for the immune system. Adding sugar can destroy these valuable nutrients - so avoid tomato ketchup.
Turmeric powder
This Asian spice has been used for over 3000 thousand years for its antioxidant and anti-inflammatory ingredients called curcumins, hence the reason that a hot curry is good for a cold!
Thursday, November 29, 2007
Dealing with Gym Intimidation
Are you afraid of joining a gym?
Learn how to deal with your gym fears
By Paige Waehner, About.com
"I really want to get in shape before I go to the gym." That's the first thing my client, *Jessica, said when she hired me to be her personal trainer. When I asked her why she didn't just use the gym to get in shape she said, "Are you crazy? I'd get laughed out of there!"
It's unfortunate, but plenty of people feel intimidated at the thought of joining a gym. Walking into a huge open room with hundreds of mysterious machines is tough and what's worse is that the members seem to be in great shape and know exactly what they're doing. It's not hard to see why so many people think they're too out of shape to join a gym.
The good news is that there are many choices for how and where you workout and each gym offers a different type of atmosphere. The trick is to find one that feels welcoming to you.
Why Gyms Can Be Intimidating
I've seen many personal training clients slink into the gym for their first meeting with me, a look of fear on their faces as they wonder if they dressed right...what kind of torture will I put them through...how silly will they look in front of all these people. It's normal to experience those fears when you join a gym and it's not hard to see why when you look at how some health clubs are set up:
Open spaces. If you're looking for privacy during workouts, joining a large gym may not be for you. In many health clubs, the workout areas are open with cardio machines lined up behind one another and weight machines sprawled out across the floor. Some group fitness rooms may be lined with windows so people can see in and some find this uncomfortable when just getting started with exercise.
Confusing machinery. Treadmills, bikes, elliptical trainers, balls, bands, weight machines...all that equipment can be very confusing if you've never used them before. The fear of looking stupid is something we all experience when trying new things and the overwhelming choices can add to that fear.
Aggressive salespeople. Working up the courage to visit a gym can be hard for some people and, if you're shy, an aggressive salesperson may intimidate you even more. Not all health clubs are like that, but many do put pressure on you to sign up. Many people find themselves signing over their firstborn without even being sure they want a membership at all.
Hardcore exercisers. Every gym has regulars and some can be a little intimidating if you make an honest mistake (like taking too long on a machine or not putting your weights back in the right place). Though you'll find most members are helpful and nice, not all gym-goers are patient with newcomers and it can be scary to navigate the gym with these types of people.
Beautiful people. Then there are the beautiful people. Though there are a wide variety of gym-goers, big and small, there are always going to be those people that seem to have perfect bodies. Many newbies can be intimidated when they see this, not remembering that everybody starts off as a beginner at one point or another.
If you tend to be intimidated by gyms, but you still want a place you can workout, there are some other options out there for you. All it takes is a little time and research to find the right place for you.
Choosing Your Health Club
There are many factors to consider when choosing a health club from location to membership fees and contracts. But none of that matters if it doesn't have the right kind of atmosphere. When looking for a gym, you want to find a place where you feel comfortable and that might not always be at the nearest chain such as 24 Hour Fitness, Bally's, Gold's or Lifetime Fitness. Although these types of gyms usually offer a wide range of services and classes, the large spaces and sometimes aggressive salespeople can make it uncomfortable for some. For more individualized and caring attention as well as a welcoming atmosphere, check out some of these ideas.
The YMCA
The YMCA is a non-profit community service organization focusing on family health and wellness. Though each one is different, most offer a relaxed atmosphere, friendly staff and a great place for families to exercise and play together. Check into your local YMCA to see what kinds of programs they have to offer, both for kids and adults.
Jewish Community Centers
The JCC is another family-friendly place offering everything from gym workouts to group fitness classes. Like the YMCA, they also offer plenty camps and programs for kids as well as daycare services. And you don't have to be Jewish to join. :-)
Local Recreation Centers
Many cities and towns have a Parks & Recreation Department offering fitness classes (for adults and kids), fitness centers, kids programs and more. These types of places are often casual and relaxed rather than 'hardcore' like some other types of gyms. You can often join fitness classes (like yoga or tai chi) without having to pay a gym membership and it's a great place to meet your neighbors without feeling like you're in a competitive atmosphere. Check with your local parks department to find out what's available in your town.
Hospital-Based Gyms
Many hospitals now offer gym services, which is a great choice whether you have a medical condition or not. The staff at these types of gyms are usually very well-trained and, of course, you have access to medical advice if you need it.
Women-Only Clubs
These types of clubs (like Curves) usually offer 30-minute circuits that combine strength and aerobic training in one workout. Because they're women-only and no frills, many women feel comfortable working out in this type of environment. The drawbacks are, first, doing the same workout for too long can lead to weight loss plateaus and boredom. Second, the hydraulic machines preclude any weighted eccentric movements (the lowering of the weight). Although Curves claims this is safer and reduces injury, this actually means that muscles aren't being trained functionally. Muscles need to be able to handle weight (whether it's with machines or picking up a child) through a full range of motion. Still, this can be a great place for beginners, especially if you stay month-to-month.
Personal Training Studios
Many personal training studios are small and a bit more homey than big gyms. You may find it more comfortable to workout in this type of environment and you may even be able to schedule private sessions with a trainer. The only downside is that you usually can't use it as you would a gym (i.e., showing up at any time for a workout) but only for individual sessions with your trainer.
Build Your Confidence at the Gym
If you decide to join a gym, there are some things you can do to make the experience easier and more enjoyable:
Set up an orientation. Many gyms offer new member orientations where a trainer shows you around and teaches you how to use the machines. This service is usually free and once you know how the machines work, you'll feel much more comfortable about showing up for your workouts.
Hire a personal trainer. A personal trainer can set you up with a full workout based on your goals. He or she can also educate you on good form, teach you how to use the machines and be your support as you learn new activities.
Workout with a buddy. It's always easier to do something with support and walking into a gym is much easier with a friend along. Find a friend or relative with similar goals to join a gym with you, if you can.
Choose less busy hours. Most gyms have busy times such as early morning, lunch time and after work. To avoid the crowds, you can schedule your workouts for mid-afternoon or even late at night, if that works for you.
It's important to know that the gym isn't for everyone, so you shouldn't feel you have to join one to get a great workout. You can easily set up your own home gym, use workout videos or take your workouts outside. For workout ideas, visit my Workout Center for a wide variety of free exercise routines. You can also hire in-home personal trainers to get one-on-one instruction without the distraction of other exercisers. There are many options out there to fit your needs, so take some time to find the most comfortable and supportive workout environment for you.
Monday, November 26, 2007
Eat Your Way Slim in 20 Simple Steps/Perfect Foods for Walkers
The real secret to healthy eating? Good habits. Here's how to start right now.
By the Editors of Prevention
From the instructions for some diets, you'd think losing weight was more complicated than quantum physics. The food diaries you need to write; the nutrition labels you need to read — and pronounce and translate; the protein, fat, and carbohydrate grams you have to add up. It's time to try an easier way. No math, no more squinting at the fine print and trying to decipher those words with no vowels. Instead, just 20 everyday tactics that will get you started on your weight loss plan and then help you stick to it. Soon enough, your diet will simply become the way you eat.
1. Always eat dessert
Yes, always. "A small amount can signal that the meal is over," says Barbara Rolls, PhD, author of The Volumetrics Eating Plan. She ends her meals with a piece of quality chocolate — and she's a doctor. Other options include mini-cupcakes or fruit.
2. Blot out the fat
You can use a napkin to blot a teaspoon of fat off a pizza slice. That may not sound like a lot, but multiply it by a slice a week, and that's more than a whole cup of fat you won't eat — or wear — this year.
3. Take the beltway
When junk food beckons, tighten your belt a notch. Not so you can't breathe, but so you have a gentle reminder of the size you'd like to be. "The scale isn't the only measure of weight," says Roberta Anding, RD, a spokeswoman for the American Dietetic Association.
4. Go public
Enlist the help of coworkers, friends, and family — and know they're watching. "The power of embarrassment is greater than will-power," says Stephen Gullo, PhD, author of The Thin Commandments.
5. Get spicy with it
Capsaicin, the substance that puts the hot in hot pepper, temporarily boosts your metabolism. Just make sure you're drinking a yogurt lassi with that searing-hot chicken vindaloo. Dairy blocks capsaicin's sweat-inducing signals better than water.
6. Milk it
Consuming 1,800 mg of calcium a day could block the absorption of about 80 calories, according to a recent University of Tennessee study. Jump-start your calcium intake by filling your coffee mug with fat-free or 1% milk, drinking it down to the level you want in your coffee, then pouring in your caffeine fix. That's 300 mg down, 1,500 to go.
7. Go organic
That's where you're likely to find bread and cereal with fiber counts that put the conventional choices to shame. Thought you were doing well with your 3-g-per-serving Cheerios? Nature's Path Slim blows it away with 10 g. (And it really doesn't taste like a shredded shoebox.)
8. Splurge on precut veggies at the supermarket
Sure, they cost more, but you're more likely to eat them. "Make low-energy snacks as easy as possible," Rolls says. "Keep vegetables as near to hand as you can. Make it so you have no excuse."
9. Practice fine dining
Pick a restaurant where you'll actually want to linger. "When the meals are not hurried, the presentation is beautiful and the portions are reasonable so you can regulate your attitude," Anding says. That means your body — not the empty plate — will tell you when to stop.
10. Don't skip your 3 pm feeding
"Have a 150 calorie snack [now], and it can save you 400 calories later," Anding says. An ounce of nuts or two sticks of string cheese weigh in at about 170 calories.
11. Increase your a-peel
Speaking of fiber, a lot of it's in the peel, whether it's potatoes, apples, or pears. Even oranges — don't eat the whole peel, but keep the pith, that white stringy stuff; it's packed with flavonoids. More nutrients, more fiber, less labor.
12. Drink with your dominant hand
If you're circulating at a party, Rolls suggests keeping your glass in the hand you eat with. If you're drinking with it, you can't eat with it, can you?
13. Plate it
Whatever it is, don't eat it out of the container and don't bring the container to the couch. "Part of satiety is visual," Anding says. "Your brain actually has to see the food on the plate, and when you reach into the jar, or the box, or the bag, you don't see it." If it's worth eating, put it on a plate. Eat what's there, then stop.
14. Keep your hands busy
Find a way other than food to work off your nervous energy. "It's behavior modification," Anding says. "Instead of grabbing a bag of chips, you pick up your knitting. Art works, woodworking works — anything that occupies your hands."
15. Take 10
When your mind strays from your desk to the vending machine, it could be hunger — or it could be boredom or irritation with your boss. If you're still thinking about snacking 10 minutes later, then you're probably hungry. Think of it as a chance to have one of the nine servings of fruits and vegetables you need each day.
16. Go out for ice cream
Or an eclair. Or even guacamole and chips. Just go out. Don't keep your danger foods in the house. You can't eat half of a carton of ice cream that's not there.
17. Start with salad
It's the holy grail of dieting — eat less by eating more. Rolls's research has found that eating a salad as a first course decreased total lunch calories by 12%. Avoid the croutons and creamy dressings, which have the opposite effect.
18. Just scrape by
Always order your bagel or burger with a plastic knife. Use it to scrape off the excess cream cheese and mayo. You could shave off as many as half the calories.
19. Send back the bread
All it takes is a wave of the hand, a smile, and a "No, thank you."
20. Go crazy — sometimes
Deprivation won't make you thin — or happy. Designate a meal or two a week when you can eat absolutely anything you want.
*************************************************************
To make up for not having a blog on Thanksgiving, here's a bonus article:
Perfect foods for walkers
Breakfast cereal with low-fat or fat-free milk
A large bowl of cereal in the morning will set you up for the rest of the day. Most cereals are vitamin and mineral fortified, and they're great with fresh fruit sliced on top. Cereal is fine as a prewalk snack or a postwalk pick-me-up.
Energy bars
They're tasty and come in all flavors. Choose from high-carb, 40-30-30, or protein-plus bars. Tear one open prewalk or postwalk.
Dried apricots
These chewy little morsels are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. Toss chopped apricots over your granola at breakfast, or eat whole ones before your afternoon workout or as a sweet treat after dinner.
Fig bars
Chewy fig bars are a tasty, convenient source of carbohydrates and fiber. The carbs in these cookies are quickly digestible, making them great "on the run" snacks. Have them anytime, even during the middle of a walk when you need to refuel.
Smoothies
If you use fruit and fortified soy milk, smoothies are an easy way to consume a healthful dose of fiber and soy. Smoothies also furnish plenty of vitamins C and A, plus potassium, fiber, and calcium. They work well for breakfast, before a walk, or as refreshing, reenergizing, postwalk snacks.
Frozen fruit pops
This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and boosts iron absorption. They're great anytime, but best immediately after a long, hot walk.
Bananas
They're chock-full of carbohydrates. They are also a good source of vitamin B6, which is vital for managing protein metabolism. (Exercisers need more protein during and after workouts.) Eat them before, during, or after exercise. They taste great blended into a fruit smoothie.
Green soybeans
Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which also boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. Nosh on them after your workout or as a low-calorie but filling afternoon snack.
Low-fat fruit yogurt
It's a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. Enjoy it anytime.
Oatmeal
Studies show that oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. It's an excellent prewalk or morning meal.
By the Editors of Prevention
From the instructions for some diets, you'd think losing weight was more complicated than quantum physics. The food diaries you need to write; the nutrition labels you need to read — and pronounce and translate; the protein, fat, and carbohydrate grams you have to add up. It's time to try an easier way. No math, no more squinting at the fine print and trying to decipher those words with no vowels. Instead, just 20 everyday tactics that will get you started on your weight loss plan and then help you stick to it. Soon enough, your diet will simply become the way you eat.
1. Always eat dessert
Yes, always. "A small amount can signal that the meal is over," says Barbara Rolls, PhD, author of The Volumetrics Eating Plan. She ends her meals with a piece of quality chocolate — and she's a doctor. Other options include mini-cupcakes or fruit.
2. Blot out the fat
You can use a napkin to blot a teaspoon of fat off a pizza slice. That may not sound like a lot, but multiply it by a slice a week, and that's more than a whole cup of fat you won't eat — or wear — this year.
3. Take the beltway
When junk food beckons, tighten your belt a notch. Not so you can't breathe, but so you have a gentle reminder of the size you'd like to be. "The scale isn't the only measure of weight," says Roberta Anding, RD, a spokeswoman for the American Dietetic Association.
4. Go public
Enlist the help of coworkers, friends, and family — and know they're watching. "The power of embarrassment is greater than will-power," says Stephen Gullo, PhD, author of The Thin Commandments.
5. Get spicy with it
Capsaicin, the substance that puts the hot in hot pepper, temporarily boosts your metabolism. Just make sure you're drinking a yogurt lassi with that searing-hot chicken vindaloo. Dairy blocks capsaicin's sweat-inducing signals better than water.
6. Milk it
Consuming 1,800 mg of calcium a day could block the absorption of about 80 calories, according to a recent University of Tennessee study. Jump-start your calcium intake by filling your coffee mug with fat-free or 1% milk, drinking it down to the level you want in your coffee, then pouring in your caffeine fix. That's 300 mg down, 1,500 to go.
7. Go organic
That's where you're likely to find bread and cereal with fiber counts that put the conventional choices to shame. Thought you were doing well with your 3-g-per-serving Cheerios? Nature's Path Slim blows it away with 10 g. (And it really doesn't taste like a shredded shoebox.)
8. Splurge on precut veggies at the supermarket
Sure, they cost more, but you're more likely to eat them. "Make low-energy snacks as easy as possible," Rolls says. "Keep vegetables as near to hand as you can. Make it so you have no excuse."
9. Practice fine dining
Pick a restaurant where you'll actually want to linger. "When the meals are not hurried, the presentation is beautiful and the portions are reasonable so you can regulate your attitude," Anding says. That means your body — not the empty plate — will tell you when to stop.
10. Don't skip your 3 pm feeding
"Have a 150 calorie snack [now], and it can save you 400 calories later," Anding says. An ounce of nuts or two sticks of string cheese weigh in at about 170 calories.
11. Increase your a-peel
Speaking of fiber, a lot of it's in the peel, whether it's potatoes, apples, or pears. Even oranges — don't eat the whole peel, but keep the pith, that white stringy stuff; it's packed with flavonoids. More nutrients, more fiber, less labor.
12. Drink with your dominant hand
If you're circulating at a party, Rolls suggests keeping your glass in the hand you eat with. If you're drinking with it, you can't eat with it, can you?
13. Plate it
Whatever it is, don't eat it out of the container and don't bring the container to the couch. "Part of satiety is visual," Anding says. "Your brain actually has to see the food on the plate, and when you reach into the jar, or the box, or the bag, you don't see it." If it's worth eating, put it on a plate. Eat what's there, then stop.
14. Keep your hands busy
Find a way other than food to work off your nervous energy. "It's behavior modification," Anding says. "Instead of grabbing a bag of chips, you pick up your knitting. Art works, woodworking works — anything that occupies your hands."
15. Take 10
When your mind strays from your desk to the vending machine, it could be hunger — or it could be boredom or irritation with your boss. If you're still thinking about snacking 10 minutes later, then you're probably hungry. Think of it as a chance to have one of the nine servings of fruits and vegetables you need each day.
16. Go out for ice cream
Or an eclair. Or even guacamole and chips. Just go out. Don't keep your danger foods in the house. You can't eat half of a carton of ice cream that's not there.
17. Start with salad
It's the holy grail of dieting — eat less by eating more. Rolls's research has found that eating a salad as a first course decreased total lunch calories by 12%. Avoid the croutons and creamy dressings, which have the opposite effect.
18. Just scrape by
Always order your bagel or burger with a plastic knife. Use it to scrape off the excess cream cheese and mayo. You could shave off as many as half the calories.
19. Send back the bread
All it takes is a wave of the hand, a smile, and a "No, thank you."
20. Go crazy — sometimes
Deprivation won't make you thin — or happy. Designate a meal or two a week when you can eat absolutely anything you want.
*************************************************************
To make up for not having a blog on Thanksgiving, here's a bonus article:
Perfect foods for walkers
Breakfast cereal with low-fat or fat-free milk
A large bowl of cereal in the morning will set you up for the rest of the day. Most cereals are vitamin and mineral fortified, and they're great with fresh fruit sliced on top. Cereal is fine as a prewalk snack or a postwalk pick-me-up.
Energy bars
They're tasty and come in all flavors. Choose from high-carb, 40-30-30, or protein-plus bars. Tear one open prewalk or postwalk.
Dried apricots
These chewy little morsels are low-fat and high-carbohydrate, and provide a decent amount of vitamin A, fiber, and potassium. Toss chopped apricots over your granola at breakfast, or eat whole ones before your afternoon workout or as a sweet treat after dinner.
Fig bars
Chewy fig bars are a tasty, convenient source of carbohydrates and fiber. The carbs in these cookies are quickly digestible, making them great "on the run" snacks. Have them anytime, even during the middle of a walk when you need to refuel.
Smoothies
If you use fruit and fortified soy milk, smoothies are an easy way to consume a healthful dose of fiber and soy. Smoothies also furnish plenty of vitamins C and A, plus potassium, fiber, and calcium. They work well for breakfast, before a walk, or as refreshing, reenergizing, postwalk snacks.
Frozen fruit pops
This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and boosts iron absorption. They're great anytime, but best immediately after a long, hot walk.
Bananas
They're chock-full of carbohydrates. They are also a good source of vitamin B6, which is vital for managing protein metabolism. (Exercisers need more protein during and after workouts.) Eat them before, during, or after exercise. They taste great blended into a fruit smoothie.
Green soybeans
Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which also boost bone health). Soy protein has been shown to lower risk of heart disease and cancer. Nosh on them after your workout or as a low-calorie but filling afternoon snack.
Low-fat fruit yogurt
It's a great source of calcium, protein, and potassium, plus it's low in fat and fairly high in carbohydrates. The live and active cultures in yogurt will also boost your immune system. Enjoy it anytime.
Oatmeal
Studies show that oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. It's an excellent prewalk or morning meal.
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