Eating Habits for Weight Loss

1)   Do Not Skip Meals/Snacks

·         It is important to include snacks. You should not go longer than 3-4 hours without eating (when you are awake) and you should never skip a meal.

·         Snacks should be balanced: Preferably a carbohydrate (with fiber) and protein and / or fat.

o   apple with peanut butter or cheese stick; PowerBar Pria or Luna Bar or Balance Bar; 1/2 cup fruit and ½ cup low fat cottage cheese

2)  Increase your Fiber (Aim for 25-40 g per day)

Increase your intake of fiber to 25-40 g per day

•         Benefits of Fiber

–        Decrease Cholesterol:

•         Soluble Fiber

–        Increase Satiety

–        Keeps You Regular

•         Soluble versus Insoluble Fiber

•         Sources of Fiber:

–        ½ cup vegetables = 2-4 g fiber

–        ½ cup fruit = 2-4 g fiber

–        ½ cup beans = 6-8 g fiber

–        Whole grains

•          whole wheat bread = 2-3 g per slice

•         Whole grain cereal =  3-5 g per serving

•         ½ cup whole wheat pasta = 6 g

3)  Do not drink your calories

·         8 oz Sweet Tea = 100 calories  

·         12 oz Regular Soda = 150 calories

·         8 oz Juice = 120 – 150 calories

·         Alcohol:

                                         i.    1 Regular Beer = 150 calories

                                        ii.    1 Lite Beer = 90-120 calories   

                                      iii.    5 oz Wine = 100 calories

4)  Decrease your intake of fried foods

·         if you must eat them try to eat one time a week or less

5)  Anytime you eat, you must “plate” your food & sit down to eat.

·         Avoid bags or buy individually portioned foods

6)  Change Your Plate

·         ½ of your plate is non starchy vegetables, ¼ of your plate is a lean protein and ¼ of your plate is a starch

7)  Eat 75% of food from home

·         Plan meals for the week (including Breakfast, Lunch, Dinner, and Snacks)

8)  Drink plenty of fluid.

·         Aim for 3 (16 oz) bottles of water per day.

·         Watch your intake of diet sodas and drinks sweetened with non nutritive sweeteners (aspartame, splenda, saccharin), including crystal light and some flavored waters.

9)  Listen to True Hunger:

·         Eat when you are hungry, do not allow hunger to lead to starving.

10) Listen to Satiety:

·         Stop eating when you start to feel full.

·         Think about how full you are, on a scale of 1-10 (1= not full at all, 10= so full your about to bust)

This information was provided by a YMCA dietician

Healthy Stocked Kitchen

Healthy Stocked Kitchen:

Grains:

©      Whole Wheat Bread – a minimum of 2 g fiber per slice (Nature’s Own) or try some of the low carb breads (they are higher in protein and fiber)

©      Whole Grain Cereals (minimum of 5 g fiber per serving)

                   Kashi Go Lean Crunch                Crunchy Corn Bran

                   Uncle Sam’s                              Grape Nuts

                   Bran Chex                                 Old Fashioned Oatmeal

                   Raisin Bran                               Quaker Squares

©      Whole Wheat Couscous, Millet or Quinoa

©      Whole Wheat Pasta

©      Brown Rice (look for quick cooking)

©      Wild Rice (look for quick cooking)

©      Bulgur (or Taboule)

©      Barley (look for quick cooking)

©      Whole Wheat Crackers (Reduced Fat Triscuits)

©      Snyder’s Tortilla Chips

©      Oat Bran or Whole Wheat Pita Bread

Protein/Meats

©      Old Fashioned Peanut Butter (Publix or Smuckers Brand)

©      Fish – any fillets, fresh or frozen (but not breaded)

Canned Tuna in water or Tuna or Salmon fillets in package

White fish (tilapia, grouper, flounder tend to be lower in calories)

©      Beef

Ground Beef (7% fat)      Fillets

Tenderloin                       Sirloin

©      Chicken (without the skin)

Fresh or frozen or canned

Look for Purdue Perfect Portions (individually packed 5 oz breasts)

©      Pork

Pork Tenderloin (Hormel marinated) (watch the sodium)

Pork Chops (trimmed)

©      Canned or Frozen Beans

Black, Navy, Kidney, Lentils, Lima, Split Peas, etc

©      Turkey Pepperoni

©      Nuts – Walnuts, Almonds are heart healthy

Peanuts, Cashews, etc. are also good choices

©      Crab Meat

Fresh, frozen or canned (not imitation crab meat)

©      Shrimp, Scallops

Fresh, frozen or canned (not breaded)

Vegetables:

©      Vegetables that cook rapidly and are simple to prepare:                                (try fresh or frozen)

Broccoli                 Cauliflower

Zucchini                Yellow Squash

Green Beans          Snow Peas

©      Other Vegetables to try:

Asparagus             Bamboo Shoots      Cucumbers

Beats                    Brussel Sprouts     Eggplant

Celery                             Chard                    Escarole

Chili Peppers                   Collards                 Garlic

Artichoke              Kale                       Leekes

Mushrooms            Okra                     Onions

Parsley                  Radishes                Carrots

Red Leaf Lettuce   Spinach                 Romaine Lettuce

Rutabagas             Scallions                Turnips

Bell Peppers

Fruits:

©      Fresh Fruit, Frozen Fruit, Canned Fruit in its own juice or lite syrup

Fats/Oils:

©      Use Olive Oil or Canola Oil whenever possible

©      Instead of Butter or Margarine, use Brummel & Brown or Smart Balance (1/2 the calories & less total & saturated fat)

©      Light Mayonnaise                     

©      Light Sour Cream

©      Salad Dressing: (look for ~80 calories for 2 Tbsp)

Kraft Light Done Right             Vinaigrette Dressings

                   Ken’s Light Dressings

Dairy Products:

©      Choose Low Fat or Non Fat:

Skim Milk                        Light Yogurt (100 – 120 calories)

1% Cottage Cheese                   Light Ricotta Cheese

Cheese (2%, Part Skim Mozzarella)     Light Cheese Stick

Soy Products (soy milk, soy yogurt, soy cheese)

Bryer’s No Sugar Added Light Ice Cream

Light Frozen Yogurt

Other:

©      Nuts should be a staple in any house: peanuts, cashews, soy nuts, almonds, walnuts, etc.

©      Flaxseed (using the actual seed will provide protein, fiber and omega 3 fatty acids). Grind flaxseed in a coffee bean grinder or food processor to receive all the benefits from the flaxseed.

Frozen Foods:

©      Stir Fry

 (buy an extra bag of mixed vegetables – add half to any Stirfry)

Chef’s Choice         Gourmet Dining      Contessa Brand

©      Boca Burgers

©      Healthy Choice Meals

©      Smart Ones

©      Amy’s Organic

Sore muscles after a workout- treatment/ injury soreness

We have all been there. We are so excited to start a new exercise routine, then afterwards we immediately regret that decision. Soreness tends to start right after your workout, and can last a few days. I am going to mention a couple of the common ones.

DOMS is delayed onset muscle soreness. This generally begins right after your workout, or 24 hours later. It means you really put some umph in your exercise, or started a new routine for the first time. It can last a few days, and it's the most common. You can help prevent some of the pain by warming up properly, stretching, and cool-down. If you want to avoid being sore, then start your routine easy. You are generally sore when you push yourself past what your body is used to doing. Truth be told though, after doing your tough routine a few times, you soreness will minimize.

Long term soreness is exactly what it's called- long term. Well, an additional day or too or soreness then DOMS. This happens when you really crank up that intensity. Example: Doing 7 floors of stairs, 10 jumping jacks, 10 push-ups, 10 squats, on each platform times two-three times. Let me tell you, I was sore for an entire week!!! The best recovery- rest ( taking it easy). When you work out you tear muscle fibers, and our body needs time to repair those muscles, sometimes a little longer then a couple of days. To avoid this, start your intensity easy, like maybe doing stairs one time,(what I should have done).

Injury Type of Soreness: This pain is experienced when you move a certain muscle or it's a constant pain. Sometimes you feel this pain right away or it can be the day after. Your body typically lets you know!
See your doctor!

Ways to treat muscle soreness, muscle cramps, or some other type of muscle ache that you are positive came from your workout are the following:

Use proper form when exercising
Always warm-up
Stretch before/after
Do a proper cool-down
Massage the area if needed ( if you are working out, stop the exercise)
RICE ( rest, ice, compression, elevation)
Sleep

The worst thing you can do is sit. Moving around is the best thing you can do. I'm talking about a walking, swimming, or still doing your workout just 50% less,etc. This helps your blood circulate, recover faste, and remove some of that lactic acid.

Anytime you are starting any kind of program consult with your physician, if your are beginning a program or just getting back into it. Try lower intensity, and build from there. Don't try to be hardcore all at once. You will end up over training, get an injury, and that will be a longer recovery. I speak from experience. You are already bad-ass from just getting out there and moving!

Do gluten free diets help with weight loss?

Gluten free diets are not always helpful in weight loss. My opinion of course, but some of those items are processed, sometimes have more calories. Like any other food, look at the nutrition panel, and the ingredients. If you don't know what they are, do you really want that ingredient in your body? I found this gluten safe list, it may not have everything, but it's a start.

What's up Cellulite?

Cellulite sucks. We try everything from creams, to liposuctions (known to actually make the appearance worse), to whatever else promises us the elimination of celluite. So do any of them actually work? Are you ready for this- No. There has not been research supports their long-term effectiveness.

So what is cellulite? It is known as a condition that has areas of underlying fat deposits. If you really want to know the technical names adiposis edematosa, dermopanniculosis deformans, status protrusus cutis, and gynoid lipodystrophy. A bit much for me though, so I refer it mostly to cottage cheese skin, hail damage, or mattress phenomenon.


Ok, so let's take a look at the skin anatomy (look below).

Epidermis:outermost layer
Dermis: right under your epidermis. The dermis is filled with hair particles, blood vessels, sweat glands, nerves, and connective tissue.
Finally the three layers of subcutaneous(beneath the skin):
Uppermost: This is generally decscribed as fat cell chambers seperated by conncective tissue. From here you have tiny projections of fat cells that protrude into the dermis. This creates unevenness of this subcutaneous fat and thus gives the skin the bumpy appearance known as cellulite.

Cellulite tends to hit after puberty, and it generally affects women more than men.
Why is that? Well, women typically have more body fat than men, but mainly because the bands that connect the skin and muscles on both men and women are different. The bands are thicker on men, they have more of them and form a crisscross pattern whereas women's are vertical.  Since they are thicker, men's fat is keep in place.

Some theories of causes taken from medicalnews.com are as follows:

Hormonal factors - hormones likely play an important role in cellulite development. Many believe estrogen, insulin, noradrenaline, thyroid hormones, and prolactin are part of the cellulite production process.

Genetics - certain genes are required for cellulite development. Genes may predispose an individual to particular characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.

Diet - people who eat too much fat, carbs, or salt and too little fiber are likely to have greater amounts of cellulite.

Lifestyle factors - cellulite may be more prevalent in smokers, those who do not exercise, and those who sit or stand in one position for long periods of time.

Clothing - underwear with tight elastic across the buttocks (limiting blood flow) may contribute to the formation of cellulite. Think about THONGS ladies!! :D

So what can we do? Well, studies have shown that less body fat seems to equal in less cellulite. So, incoporate a well balanced healthy diet with aerobic exercise and strength training. Be consistent with this, and make it part of your lifestyle. Don't fall for those quick fixes. They never work!

Sources:http://www.drlenkravitz.com; livestrong.com

Snack Saturday- Pizza Fresco

This recipe comes from one of my followers on Facebook! It's quick, easy, and healthy!

PIZZA FRESCO

Ingredients:

Tomatoes

Thin Rounds whole wheat bread 

Italian herb seasoning

Parmesan Cheese

Set oven to 350

Place rounds on a cookie sheet

Cut up a tomato in several slices, place one slice of tomato on each thin round

Add cheese on top of tomato - it can be grated parma, or any kind of shredded cheese you like.

Add Italian herb seasoning on each thin round

Put in the oven, and leave in there until the cheese melts. About 5 mins or so.

ENJOY!!

Eating before and after a workout

Eating right can give your workout the umph it needs or reach that 100th push-up. Whatever you are doing, eating right affects your performance in that activity.

So, the big question- What should I eat before and after a workout?

Remember that your body is like a car. A car needs gas to work, and just like  a radiator your body needs water to. With that said your body needs lean protein to build and maintain muscle, complex carbohydrates for energy, healthy fats, and fluids.

Below are a few tips to try, and foods to eat before and after your workout.

Morning workout:

After being asleep for 7+ hours, your body needs to feed to jump start the metabolism. Within 30 minutes to an hour of waking up, try having a few handfuls of cereal (I like Oatmeal Squares by Quaker), oatmeal, or a banana.

Post morning workout:

Something with peanut butter, like graham crackers. Also a glass low fat milk- chocolate also is fantastic! I personally like to take peanut butter on a piece of whole grain bread with a little bit of orange blossom honey is great!

Afternoon Workout:

A light snack will help you get through your workout. A piece of fruit like an apple/banana with peanut butter, with an egg.

Post afternoon workout:

A handful of almonds, yogurt, orange, or even bell peppers. I love taking raw bell peppers, cutting them up and eating them. They are full of vitamins and antioxidents. Be careful though, sometimes they can give you heartburn. :)

Evening workout:

You can eat the same as the afternoon workout, and for post workout a smoothie is great, or some plain yogurt with fruit is fantastic.

Everyone is different. These are just some suggestions that have kept me going when I work out at different times. I teach aerobic classes everyday, so I need as much fuel as I can, and it has to be easy for me to prepare.

See what works for you, experiment with your food. I do recommend avoiding foods that are hign in fat or are spicy. You will either get a stomach ache, or just feel like crap after 10 minutes into your workout.

Whatever your choice, make it work for you!