Thanks for reading this SIXTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE.
Bootcamp NOW on SATURDAYS 7AM… (formerly Sunday).
Have you heard about my FREE All-Age Bootcamp every Saturday 7AM? It’s true. Just bring the whole family, kids and all (ages 5 & up) because it is clearly evidenced that anyone of any age and level of conditioning can participate in the exact same activities. No worries about attention span, because it is so varied and fast moving that even the kids cannot be bored. See the videos on the site!
Take a look at one of the whole-body wake up movements that we do most every morning in our 5:30 & 6:00 Bootcamps on the playground right here at Tuscany.
I think you will agree that the good old fashioned “woodchop” exercise does the trick when it comes to waking up your body and mind quickly and efficiently. Try starting your day with 10-15 of these and when you are ready… you know where to find us!
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile But…the feature of this newsletter is about nutrition choices –Going Fried-Free, because that brings it all together even faster.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and launch yourself into your 2009 SUMMER MAKEOVER program … Click here to find out how!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?” … so please read on to find out how I can help YOU answer YES!
The Deep Fried Disaster
I am often asked how to lose weight quickly and easily.
Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.
So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I’ve come up with a solution that is both quick and easy. (Drum roll, please.)
Stop eating fried foods. (Gasp!)
Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.
It’s no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.
Are Fried Foods Really That Bad?
In a nutshell, yes, fried foods really are that bad for you.
Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.
Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods put you at risk for include:
* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne
Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).
Need I say more?
Going Fried-Free
Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.
Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.
New Foods to Love
Instead of fried foods, enjoy the following:
* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces
You may be surprised how delicious these healthier options taste.
Help, I’m addicted!
If your diet has consistently included fried foods – multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.
You’ll need to use some mental strategies as well.
To do this focus on all the negative things about eating fried foods:
* Think of how bloated and heavy you feel afterward
* Remember the heart burn you’ve experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities
You didn’t think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?
The bottom line is that exercise plus healthy eating will give you the body that you want.
What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!
The Trans-Fat-Free Decoy
You’ve probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don’t get too excited. While trans fats aren’t as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.
Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don’t let a trans-fat-free label distract you from the overall nutritional content of the food.
Summer Time Gazpacho
Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings
Here’s what you need…
* 1 pound ripe tomatoes
* 1 1/2 cups cucumber chunks, peeled and seeded
* 1/2 cup chopped red bell pepper
* 1 clove garlic
* 1/4 teaspoon cumin
* 1/2 teaspoon salt
* 1 teaspoon red wine vinegar
* 1 teaspoon light honey
* 2 teaspoons fresh lemon juice
* 1 Tablespoon olive oil
* * Optional * Cayenne pepper to taste
1. Core the tomatoes, and cut into large chunks.
2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
3. Transfer to a container, add cayenne. Cover and chill.
4. Serve cold.
Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.
Filed under Newsletter by on Aug 15th, 2009. Comment. 
Thanks for reading this FOURTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS WITHOUT DIETING through METABOLIC BOOSTING that comes from good OLD-FASHIONED EXERCISE. If you think that your reasons for not including exercise in your life are valid, then view the video clip of a Tuscany bootcamp participant, who is named THE MOM WITHOUT AN EXCUSE!
Full-time working mom with FOUR children ages FIVE and under–gets 4 workouts per week… she makes sure it happens. What is your excuse? Click the photo, below, to watch the video:
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
If you live at Tuscany, you will want to stay informed of the Rhodes chapter 11-reorganization process updates on the online forum. Feel free to visit these sites with dedicated pages for Block Watch, Talk Forums, Classifieds, and the new Tuscany Business directory. I personally created, host, and maintain them myself as my contribution to my neighbors, so please take advantage of the information and feel free to share it. Thanks for reading … hope to see you at the playground!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
3 Steps to Overcome Overeating
Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.
Why do you overeat? Here are a few likely reasons:
1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.
Step #1: Pay Attention
Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.
To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.
This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).
By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.
Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
No More Clean Plates
You know that portions are now larger than ever. Do you really need to eat all of that food? Of course you don’t. It is time to release yourself from the obligation to eat every morsel on your plate. Start by always leaving one or two bites. Soon you will find that you naturally stop eating when you’re full – even if your plate isn’t empty.
Rainbow Kebabs
These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here’s what you need…
* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries
1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Filed under Newsletter by on Jul 15th, 2009. Comment.
Thanks for reading this THIRTEENTH 2009 Fitness Free Press, with focus on WEIGHT LOSS WITHOUT DIETING. When you view the video clip of Tuscany resident, Heather DeSanto you will be a believer.
Click here to see video
Just get that EARLY MORNING METABOLIC BOOST 3-4 days a week and you will see how easy it can be to GET RESULTS FAST AND HAVE FUN DOING IT.
It is true. When you devote time to the most effective, natural method of healthy weight loss through good old-fashioned exercise, you not only burn the fat stores, but … suddenly your nutrition choices change without even dietingSmile
To get an idea of what we do, just click to view the video clip taken of my recent Sunday 8AM Bootcamp on the sport court at the playground here in Tuscany. What you will see is a multi-level, multi-generational activity with participants ranging from 5 to 72 years old! Yeah, even a 5 year old can follow the no-brainer drills for fun and frolic. KIDS ARE FREE! The best part of this is that everyone has FUN while getting an effective workout.
You will also see two women in the video and their astounding weight loss of 15 and 25 pounds apiece in just 25 days! Believe it … you can see for yourself. It is in the video clip. One lost 3 inches off her waistline and the other lost SIX!
The secret to getting results like this is to GET UP EARLY AND REV UP YOUR METABOLISM FOR THE ENTIRE DAY. That way, you become a LEAN, FAT-BURNING MACHINE all day long. No pills, no gimmicks, just good old-fashioned exercise done on the playground early in the morning.
So, just GET UP and take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program … Click here to find out how!
The article for this edition prompts you with the question: (are you) “Ready for bathing suit season?”… so please read on to find out how I can help YOU answer YES!
5 Beach Body Myths (and 3 Steps to Look Amazing)
There’s a good chance that you’ll find yourself in a bathing suit sometime this month.
If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.
While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:
Myth #1: Starve the pounds away.
Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.
Myth #2: Take diet pills to boost your effort.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.
Tip: Don’t pop a pill – instead burn calories with exercise.
Myth #3: Do extra crunches to flatten your abs.
We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.
Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #4: Eat packaged diet foods for speedy results.
It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.
Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #5: Avoid all carbohydrates in order to slim down.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.
Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:
* Step One: Cut out the junk.
The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
* Step Two: Focus on whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
* Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will make you look great on the beach, and all year round.
By making a commitment to exercise regularly, you will value the efforts you are putting into your body and your eating choices will improve automatically–WITHOUT DIETING. Just see the video of Heather DeSanto and see how this worked for her to lose 9 lbs in TWO weeks!
Debra’s Bootcamp WORKS!
It’s Grill Time
Looking for something delicous to grill that won’t derail your weight loss goals? Look no further than the produce section. Onions, bell peppers, eggplant, carrots, asparagas and zuccini are all great options to throw on the grill – and they can all be eaten guilt free.
Mediterranean Lettuce Wrap
This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.
Servings: 1
Here’s what you need…
* 1 large leaf of lettuce
* 2 slices lean turkey
* 1 roasted red bell pepper, cut into 4 segments
* 2 tablespoons garlic hummus
* 1 tablespoon olive tapenade
1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.
Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.
Filed under Newsletter by on Jul 1st, 2009. Comment.
Just in case you still want to take me up on TWO WEEKS of FREE WORKOUTS to launch you into your 2009 SWIM SUIT READINESS program!
This week’s article is …
The Sweetest Scam of All Time
The correct answer to the following question will shock you.
Would you survive longer on a diet of just water OR on a diet of water and refined sugar?
The answer: You would survive longer on just water.
Sound impossible? Just ask the five sailors who were ship wrecked in 1793.
The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.
The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.
Magendie proved that as a steady diet, refined sugar is worse than nothing.
How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.
It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you’re left with are empty, naked calories.
The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.
So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
And it doesn’t end there…
* Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
* Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
* Sugar weakens your bones – making you vulnerable for osteoporosis, and weakens your teeth – making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
* Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
* Sugar can impair brain functioning (as a result of depleted B-vitamin production).
If you’re still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.
The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.
And it’s no wonder, since sugar industry is big business. They sneak sugar into any product that they can.
Go through the foods in your home and you’ll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy’ items like weight loss bars.
Where does this leave you?
You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.
While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn’t. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.
Use your judgment wisely and limit your sugar consumption – you’ll love the benefits of low sugar living.
And while you’re at it contact me to start a training program that will turbo-charge your results.
(Oh and if you’re ever in a ship wreck with only sugar and water at your disposal – just drink the water!)
The Many Names of Sugar
While you’re checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:
* Sucrose
* High fructose corn syrup
* Fructose
* Lactose
* Organic sugar
* Maltose
* Dextrose
* Glucose
Lentil Fruit Salad
This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving
Here’s what you need…
* 1 cup black lentils, cooked
* 1 medium mango, cut into 1 inch cubes
* 1 medium tomato, chopped
* 6 medium strawberries, chopped
* 1 tablespoon red onion, finely chopped
* 1 tablespoon balsamic vinegar
* Salt and pepper to taste
1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
2. Add balsamic vinegar to the lentils and fruit, mix until well combined.
Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.
Filed under Newsletter by on May 15th, 2009. Comment.
Change is a curious thing. In most areas of life you dread it, yet in others you pine for it.
You’re told that change is hard, that it takes time. You’re also told that change is the most consistent thing that you’ll encounter. You wonder how to make lasting changes that will improve your life.
I’m here to argue that change can happen in an instant.
I know this goes against mainstream belief. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed.
Think about it-how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold.
Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair or pants that you wish you could fit into?
What is preventing you from making a positive change in your life?
According to professional speaker and author, Anthony Robbins, it’s the getting ready to change that takes times. In the end there’s an instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change.
Belief #1: Something must change.
Do you kind of want to get into shape or do you absolutely have to lose the weight? Does dropping a few pounds sound nice or is living another day in your current body simply out of the question? In order to make a lasting change you must be convinced that the time is right.
Belief #2: I must change it.
It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission-no one else will do it for you.
Belief #3: I can change it.
Don’t let past failures get in your way. The truth is that you can do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life.
Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you’ll always revert back to what’s comfortable. The solution?
Change what you’re comfortable with.
You’ve probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don’t want and pleasure with the behavior that you do want.
You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.
It’s time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.
You are capable of making a big change in your life. Start by contacting me for your no obligation fitness consultation.
Remember, change can happen in an instant.
Smart Shopping
Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
Springtime Shrimp Salad
Here’s what you need…
For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
Filed under Newsletter by on Feb 15th, 2009.
These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet – you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Too Little of a Good Thing
Do you know the absolute BEST way to GAIN weight? Not eating. Does that come as a surprise? Fasting for extended periods of time actually slows your metabolism (your body’s rate of calorie burning). Add to that the fact that you will lose muscle and energy by not supplying your body with proper nutrients. Instead eat small healthy meals every 4 hours.
Rosemary Lamb Chops
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here’s what you need…
8 (4oz) loin lamb chops, trimmed of fat
1/2 cup dry red wine
2 tablespoons Worcestershire sauce
1 teaspoon dried rosemary leaves
4 garlic cloves, minced
Freshly ground black pepper
1/4 teaspoon salt
Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
Filed under Newsletter by on Dec 15th, 2008.
How many times have you told yourself that you need to lose weight?
I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear.
I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.
Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.
Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way.
So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.
In practical terms, make it your goal to drop one pound a week.
Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down…
How to shed a pound a week: Burn 3500 extra calories.
It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
Chart the difference – now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.
Remember, if you burn up 500 calories a day you will drop a pound in a week.
Here are some practical ways to lose calories:
If you normally… Do this instead…
Drink regular soda pop Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)
Weight loss doesn’t have to be elusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.
I’m always available to help – call or reply to this email to set up your free consultation.
Emotion Creates Motion
Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.
Curried Chicken and Veggies
This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2
Here’s what you need…
5 oz boneless raw chicken breast, diced
1/4 cup chicken broth
4 teaspoons cornstarch
5 cups raw mushrooms, sliced
4 teaspoons olive oil
2 cups red bell pepper, chopped
2 cups China peas
1 cup plain lowfat yogurt
2 teaspoons curry powder
Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.
Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.
Filed under Newsletter by on Nov 15th, 2008.
Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself… do they work?
Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work?
Weight loss pills can be broken down into 3 basic categories:
Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:
“You’ll lose 30lbs in 30 days”
“Achieve rapid weight loss results”
“Burn calories and fat 24 hours a day”
“Fights fat and delivers rapid weight loss”
Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet?
While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:
Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood
A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.
And weight loss pills have been known to give the following side effects:
Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can’t be achieved by a pill.
If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me.
Together we will turn you into a walking talking billboard for the benefits of exercise.
Trick or (Healthy) Treat?
Halloween is almost here and that can only mean one thing-it’s time to buy treats for the kids. And like every other year you’ll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You’ll save yourself plenty of calories.
Healthy Tuna Melts
Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2
Here’s what you need…
6 oz can of albacore tuna (in water), drained and flaked
1 egg white
2 Tablespoons oatmeal
2 Tablespoons diced onion
1/4 teaspoon garlic powder
2 teaspoons low-fat shredded cheese
Salt and pepper to taste
Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein
Filed under Newsletter by on Oct 15th, 2008.
