Summer Slim-Down Foods

beach-run

Losing weight can be challenging and excess hunger is one of the biggest obstacles most of us encounter when we try to slim down. If you’re focused on losing a few pounds before heading out to the beach, check out this article for foods that will help manage appetite without sacrificing flavor.

http://www.acefitness.org/acefit/healthy-living-article/60/3314/summer-slim-downfoods/?utm_source=ACE%2BFit%2BLife&utm_medium=email&utm_term=June%2B2013&utm_campaign=Consumer%2BOutreach

 

Does Your Fitness Routine Vacation For The Summer?

Summer often presents a difficult time of year to maintain a fitness regimen.  Much of the difficulty appears to be in maintaining a routine.  Between vacations, keeping the kids entertained on break, and other summertime events, fitness often gets pushed to the proverbial back burner.  Inevitably, September arrives and we find ourselves a few pounds heavier looking to shed the weight before the holidays.  Sound familiar??  Then please read on… 

The good news is that physical activity doesn’t necessarily have to be elaborate during busy times nor does it have to be restricted to the home or gym.   In 3 simple steps we can avoid the inevitable summer weight gain and seamlessly blend it into our summer activities.

1.)  It’s All In The Planning

Often times we plan our activities based on where we are going to eat or what we are going to see.  Although there is nothing inherently wrong with this logic, we must also consider one more factor which is how much are we going to move.  Staying fit while traveling requires regular activity combined with a bit of creativity.  Consider activity as part of your recreational planning.  Look for ways that the entire family can get involved such as family day at a local park or an early evening after-dinner hike.  If heat is a factor, consider utilizing the services offered in your city through your local parks and recreation departments such as public pools and organized group trips to various places of interest.  Vacations at larger hotels and resorts will sometimes offer sightseeing activity packages.  They usually refer to these as “adventure” tours.  These excursions can present unique opportunities for activities that can compliment a current fitness routine as well as provide enjoyment for everyone in your party.

2.)  Send Your Fitness Packing

Packing for your fitness-minded vacation can be a snap.  A workout outfit and a sturdy pair of sneakers can provide the basics of your travel gear but don’t stop there.  Other must have items to pack would include: a refillable water bottle, sunscreen, healthy snacks such as protein bars, fruit, beef jerky, and 100-calorie snack packs (for times when only gas station stops or vending machine food is available).  Most hotels have a fitness center; some are more elaborate than others.  It pays to call ahead to find out what they offer and if there are additional fees to utilize the facility.  If your hotel doesn’t offer a fitness facility or you choose not to use it, you can get a great workout just by packing a few extra items such as a jump rope, exercise bands/tubing or simple suspension resistance equipment like the I.M. Rings from BodyByJake.

3.)  Work With What You Have

You’re in your hotel room and you forgot to bring anything even remotely related to fitness and there’s no hotel gym in sight.  What do you do?  The answer is- work with what you have.  Any fitness professional will tell you that the best fitness routine will contain 3 elements:  1.) Cardiovascular Activity, 2.) Strength Training and 3.) Flexibility.  It’s possible to get all three of these critical components on vacation even without a gym or equipment. 

Cardiovascular Activity

Perhaps the easiest way to get in cardiovascular activity is through walking.  This can be done in tandem with sightseeing through walking tours or as dedicated exercise.  Walking the surrounding area of a hotel can offer the weary traveler a chance to stretch their legs, get some fresh air, and take in different scenery.  If you don’t want to leave the comforts of your hotel but are looking for a great cardio workout, try the stairs.  Moving as quickly as you can through flights of stairs can be intense, so it’s important to pace yourself.  If you can’t step away from the free HBO in your room, try jogging in place or simple callisthenic-type exercises like jumping jacks.  Both will elevate your heart rate and help you burn off those poolside mai tai’s. 

Strength Training

The notion of strength training conjures up images of pumping iron in a gym.  The truth is that strength training doesn’t necessarily have to involve dumbbells, barbells, or any sort of gym equipment.  Simple things found in your hotel room can easily double as dumbbells such as filled water bottles or other equally weighted small items.  Using your own body weight as resistance is often times the easiest way to achieve results in the absence of any equipment.  Standard lower body exercises such as lunges and squats can prove very effective for this purpose.  Basic upper body exercises such as push-ups either against a wall or the floor as well as dips using a chair or bed are also great ways to work the upper back as well as arms.  Abdominal exercises are also super easy to accomplish with the help of a few curl ups as well as alternating leg scissors.

Flexibility

Flexibility is the third critical component in a good fitness program.  It’s often overlooked many times because people don’t realize the benefit of flexibility.  However, flexibility is important as it decreases the likelihood of injury and enhances the work that we do on the other two components.  The easiest way to get this in is through stretching post work out when your muscles are completely warmed up.  Stretches for all major muscle groups should be held for 10-15 seconds without any bouncing motions.

By incorporating these 3 exercise elements into your travel plans, a vacation can be a great place to either jumpstart a fitness routine or provide you with a unique opportunity to continue with the good habits you’ve already established.  With a bit of creativity and pre-planning, you’ll be successful at avoiding summer weight gain and realize that a fitness routine doesn’t really need a vacation after all.

National Cancer Control Month

The end of April marks the close of National Cancer Control month.  In 2012, it’s estimated that 848,170 men and 790,740 women will be affected by cancer.  Do you know how to lower your risk?  Here’s a trivia question to ponder as we move into the summer season.

 

A healthy diet can potentially lower your risk of developing the following types of cancer:

a.)   Colon

b.)   Breast

c.)   Kidney

d.)   All of the above

Answer:  If you’ve answered “D” (All of the above) you are correct!!

A healthful diet, low in saturated/trans fats, high in fiber and antioxidants like the ones found in fruits and vegetables is not only a great way to lower your risk of many cancers, but also the perfect strategy to lose weight and improve one’s overall health.  As summer approaches, we turn our attention to skin cancer.  Decreasing your risk of skin cancer can be as simple as ensuring the proper use of a daily sunscreen and minimizing your UV exposure. For more information about cancer, contact the American Cancer Society at http://www.cancer.org/

Thanks for playing!

Your Fast Track To Weight Loss Success

Looking to drop some holiday weight?   You’re not alone.  This time of year marks the largest amount of people trying to shed those extra pounds that have crept on over the holiday season.    One of the easiest and most effective ways to begin is to simply track what you eat.  A 2008 study published in the American Journal of Preventive Medicine indicated that those who maintained a daily food log lost twice as much weight as those who kept no records at all.  Keeping a food journal seems to have a big impact on the amount of food consumed as people are much less likely to overeat when they commit to recording their intake.

To assist Americans in their effort to lose weight and make healthier choices, the USDA has developed a completely free online tool that provides a quick way to track your foods and physical activities.  The program is called SuperTracker and it complements the already released MyPlate nutritional education program.

Whereas MyPlate was developed to help Americans put together appropriately balanced meals based on the 2010 Dietary Guidelines for Americans, the new SuperTracker takes the concept one step further by offering users an opportunity to track their dietary intake and physical activity while providing feedback and analysis via reports to bring you closer to your goals. 

Once you begin tracking food intake, you’ll not only see what you’re eating but gain insight as well into the relationship between what you eat, when you eat, and how it relates to your weight loss.  Sometimes when we make New Year’s resolutions, we build a process that is so demanding we are doomed to fail.  Keeping your weight loss efforts simple by monitoring what you eat and gaining an understanding of the role of food in your life, you will lose the weight not with a short term diet but with an effective lifestyle change.

Healthy Holiday Meals: It’s All In The Planning

Most holidays revolve around eating.  Let’s face it, food seems to be the “main event” that brings us together.  A healthy holiday menu for family and friends can be simple with a bit of planning.

Think Ahead

There are bounties of resources for creating beautiful holiday meals and treats for your guests that are lighter in calories and fat than traditional faire without sacrificing flavor.  You can control how many calories you eat by simply thinking ahead about the dishes your family normally enjoys and determining how you can prepare them 1.)  Light (less fat),   2.)  Bright (more veggies), and 3.) Early in the Night.  An early evening meal will give your guests the opportunity to be more active as they digest their food.  Of course, planning winter activities can also help deal with this challenging time.  Look for ways that the entire family can get involved such as an early evening walk, interactive electronic games, or even a sport of choice in the backyard.  If weather is a factor, make use of indoor facilities such as local community centers that often have available sporting venues such as basketball courts, table tennis, etc.  Family excursions can present unique opportunities for exercise-based activities and enjoyment for everyone.

Choose Wisely

When faced with the foods we love, it’s often difficult to maintain any sense of control around the holidays.  To this I say, “eat what you love and love what you eat…. in moderation that is.”  Many times we approach the holidays with anxieties; worried about the foods we know are bad for us. We then tell ourselves that we are going to avoid those foods altogether in order to maintain our weight loss efforts.  Unfortunately, self-denial usually leads to an opposite phenomenon, self-indulgence.  Avoiding the foods we really enjoy usually causes us to eat more of the foods that we don’t enjoy as much.  Therefore, it’s best to approach the holiday season realistically knowing that you’ll be exposed to foods you really love and will likely consume them.  The difference is that this season you can plan to eat only the foods you absolutely love while minimizing those you don’t care so much about.  In other words, save room for the good stuff (in moderation) so that you won’t feel deprived.

Work With What You Have

While dining with family or friends, we don’t always have control of the foods being served around holiday events.  It’s during these times that we must plan to work with what we have.  Take an active role in simply minimizing foods a little higher in fat while at the same time focusing on items that will help satisfy you at a smaller caloric price (salads/veggies, broth-based soups, etc.).  These foods add volume to a meal so that you can still enjoy the higher fat items in moderation while being full and satisfied. 

Let’s plan to reduce our anxiety over holiday food weight gain by choosing the types and amounts wisely, and above all- enjoy the season!

Not So Tricky Halloween Treats

Halloween is here.  It’s time to carve the pumpkins, don the costumes, and buy treats for the kiddies.  But here’s the thing, if you are trying to manage your weight, do you really want 5 pounds of candy sitting around your house continuing to haunt you long after the trick or treaters have left?  Do yourself favor and try a few of these not so tricky Halloween treats.

1.) Microwave Popcorn Mini Bags

2.) Small Toys/Party Favors (Think Spider Rings, Plastic Eyeballs & Vampire Teeth)

3.) Peanut Butter & Cracker Packs

4.) Crayons/Mini Coloring Books

5.) Individually Packaged Rice Cereal Treats

6.) Stickers or Washable Tattoos

7.) Granola Bars

8.) Fun Decorated Pencils and Erasers

9.) Bubbles

10.) Mini Deck of Playing Cards

Warehouse stores and party supply houses are great sources for quantity shopping of small items.  If you’ve already bought several pounds of candy and are beginning to regret it, fear not!  Here are a few ideas to keep your little goblins happy and your waistline in check.

  • Avoid opening the candy bags until the first trick or treater arrives.  It’s all too easy to snack on an “already” open bag.
  • If you’ve already opened the bag and find yourself doing a little sampling, run back out to the store and pick up a pack of treat (favor) bags.  Fill the small bags with a few goodies and seal them up.  They not only look great in a decorative bowl, but the extra time it will take for you to get to the candy may help you to think about whether it’s worth it or not to eat it.
  • Remember, that a healthy lifestyle is not about what you can’t have.  That’s called a “diet.”  Rather, our focus should be on what we can have to support our goals.  Having healthy alternative snacks on hand is an important tool to help us not feel deprived during the holiday season and throughout the year.

As we begin moving toward all the parties and food-centered festivities, let’s make this time of year one that we can enjoy and also feel better about ourselves in January.

Can Roses Really Help You Lose Weight?

What member of the rose family is a great tool in the battle of the bulge?  If you guessed apples, you’d be right!  Believe it or not, apples truly are a member of Rosaceae or the rose family and with the Fall season in “full bloom” it’s no wonder we turn our attention to this versatile fruit Malus domestica, otherwise known as the common apple.

Quick Facts

Besides being in the rose family, here are a few other apple tid bits:

  • They are grown in all 50 states, most notably in Washington.  However 36 U.S. states actually produce apples commercially-including California
  • They are virtually fat, cholesterol, and sodium free. 
  • The most popular variety is the Red Delicious, followed by the Golden Delicious in second place.  Both of which are available year round.

Your Weight Control Partner

Apples are a sweet way to add fiber to your diet and help you feel full.  This is important if you are trying to shed a few pounds before the holidays get into full swing.  Also, pectin, a form of fiber found in apples has been shown to reduce blood cholesterol levels in many scientific studies.

There are a number of foods that pair well with apples including sharp cheeses, nuts and nut butters, or even a little dark chocolate.  Here’s a simple fall recipe to get you started.

Speedy Baked Apple

This is a super easy recipe using your microwave that quickly delivers a delicious fall treat with 5 grams of fabulous fiber for only 140 calories.  Makes the house smell nice too!

Serves:  1

Ingredients:

  • 1 medium apple (any variety)
  • 1 Tbsp Splenda© Brown Sugar Blend
  • ½ tsp ground nutmeg
  • ½ tsp ground cinnamon
  • 1 tbsp dried sweetened cranberries
  • 1 tsp light butter
  • ½ tsp almond extract

Directions:

Core the apple and place it in a small covered microwave safe dish.  Mix the Splenda© Brown Sugar Blend, nutmeg, cinnamon and cranberries in another bowl.  Spoon the mixture into the center of the apple, top with the butter and almond extract; microwave on high for about 3-4 minutes.

So enjoy the bounty that apples have to offer this fall knowing that you are eating both nutritiously as well as deliciously.  Isn’t that the way it should be?