As we approach the start of week four my question to all of you is this. How do you feel about yourself today compared to four weeks ago? Do you like being a few pounds thinner? Are your clothes just a bit looser than before? Has having an exercise program in your daily life given you more energy? Do you exercise alone or with others? If you are with others, is it easier to say yes to exercise rather than "not today"? As a reminder, this time next week we will measure ourselves and compare to our beginning date as well as take current photos. All new members will need to do this next week as well. Stay focused and remember to smell the the ocean, feel the sand, listen to the birds, watch the sunset and let your heart be touched by God's blessings.
-Coach
Sunday, January 31, 2010
Saturday, January 30, 2010
God's Provision: Maintain Integrity
God cares about honesty in the workplace; your business is his business. Proverbs 16:11 (MSG)
God promises to meet all your financial needs, if you (1) ask him for help; (2) learn to be content; (3) practice giving in faith; and (4) maintain your integrity --
God doesn't bless dishonesty. Proverbs 16:11 (NLT) says, "The Lord demands fairness in every business deal." That includes wages, sales and taxes.
If you want God's blessing on your finances, you've got to be honest. You can't rip people off. Profit made dishonestly always brings trouble. Always.
"The blessing of the Lord brings wealth and he adds no trouble to it." (Proverbs 10:22, NIV) Have you ever known anybody who made money, and it just brought trouble? You will always reap what you sow. If you are dishonest with others, it will be returned to you. If you think you haven't been caught, understand that the clock is still ticking. You cannot mock God and get away with it.
Be honest. Be honest with your finances: "It is the Lord's blessing that makes you wealthy." (Proverbs 10:22, TEV)
-Rick Warren
God promises to meet all your financial needs, if you (1) ask him for help; (2) learn to be content; (3) practice giving in faith; and (4) maintain your integrity --
God doesn't bless dishonesty. Proverbs 16:11 (NLT) says, "The Lord demands fairness in every business deal." That includes wages, sales and taxes.
If you want God's blessing on your finances, you've got to be honest. You can't rip people off. Profit made dishonestly always brings trouble. Always.
"The blessing of the Lord brings wealth and he adds no trouble to it." (Proverbs 10:22, NIV) Have you ever known anybody who made money, and it just brought trouble? You will always reap what you sow. If you are dishonest with others, it will be returned to you. If you think you haven't been caught, understand that the clock is still ticking. You cannot mock God and get away with it.
Be honest. Be honest with your finances: "It is the Lord's blessing that makes you wealthy." (Proverbs 10:22, TEV)
-Rick Warren
Friday, January 29, 2010
Dietary Landmines
As I help guide you on your healthy lifestyle journey, one of the most important jobs I have is to give everyone a heads up about potential mistakes and problems you may encounter along the way. Here are four potential landmines that I want you to watch out for as you plan how to nourish yourself each day.
Be Aware of:
Science Fair Projects: This is the term I use for the processed foods that often contain refined sugar and unhealthy fats, as well as a boatload of chemicals. Just for grins, go to your grocers and pick up any box, bag or bottle of a processed food. It could be anything from a frozen entrée or dessert to a box of cookies or crackers or a beverage. Read the label and notice hidden traps. For instance, it may not say sugar, but dextrose, fructose and sucrose are all sugars. Watch out for lots of sugar (4-5 grams of sugar = 1 level tsp sugar). Partially hydrogenated fats are associated with heart disease. Pay attention when the label says "trans fat-free" because many foods will still have up to half a gram of trans fat per serving. It'll show up on the label as partially hydrogenated fat. Other ingredients to look for are monosodium glutamate (MSG is a flavor enhancer and is associated with unpleasant symptoms such as headache, flushing and fluttering heartbeat); sodium nitrite and sodium nitrate (meat preservatives possibly associated with cancer risk); artificial sweeteners (moderation is fine, but watch out for consuming too much); and, make sure that the food has real whole grain in it by noting that one serving of the food delivers no less than 3 grams of fiber. The bottom line is watch what you're putting in your mouth.
Skipping Meals or Snacks: It's important to concentrate on the quality and quantity of the food you eat every day. It's equally important to remember the frequency or timing of your nutrition. Ideally, you'll try to have something to eat roughly every 3-4 hours beginning with breakfast and ending with dinner. If you get up early enough in the morning, than having a mid morning snack like a piece of fruit or a small yogurt is great. Don't forget your mid afternoon snack. Put away the pretzels (crunchy air and devoid of good nutrition) and instead grab a high protein yogurt (examples include: Greek Fage or Icelandic Skyr) perhaps with a tablespoon of chopped walnuts or sliced almonds; low fat peanut butter on a thick WASA type of multigrain cracker; a low fat string cheese or two with an apple; or, a protein shake. If you remember your mid afternoon snack, you'll be able to control your appetite and hunger for dinner. Looking at meals, research shows that the number one predictor for achieving and sustaining weight removal is having a healthy breakfast every morning. Notice I said a healthy breakfast and not a glazed doughnut or mountain of muffins. Whole grain cereals like oatmeal, an egg white omelet, a protein shake or a high protein yogurt are the way to go. Don't skimp on lunch and make sure you have at least 4 oz of protein (6 oz for men). Give up the notion of having a Bacchanalian feast for dinner. People who do, pack on the pounds. Try to finish eating before 8:30PM and keep your dinner centered on lean protein, whole grains and veggies, just like lunch.
Piling on the Low-Fat or Fat-Free Foods: The newsflash here is that a calorie is a calorie and if you eat too many of them, you wear them. Don't load up on low-fat or fat-free foods thinking you're eating healthier fare so you can have more. Read the label and be aware of the calories you're consuming. Low-fat and fat-free foods are not calorie free. Also, when you decrease one nutrient - fat - then you increase the other one - sugar - to make it taste better. It's a fact that since the inception of the "low-fat or fat-free" era in the 1970's, Americans have been consuming an extra 500 calories per day. The result is that men are on average 17 pounds heavier and women 19 pounds heavier than in the late 1970's. How about eating real food but controlling portions? When I eat an oatmeal cookie, it's the real deal with appropriate amounts of protein, sugar and fat. I have one and I'm done and very satisfied.
Drinking Too Many Calories: Be on the lookout for hidden calories floating around in the beverages you drink throughout the day. Sipping that fancy coffee or alcoholic beverage can cost you more than 500 calories at a pop. Watch out for the fruit juices, sugared sodas and juice/protein smoothies. Moderation is key here. Again, read the label for a little sticker shock. Make sure you realize that the calories are written "per serving" and many drinks contain 2 servings per container. A myth is that you'll eat less after drinking any one of these options. The reality is that these drinks don't rein in appetite at all. How about drinking more water and tea instead?
Be Aware of:
Science Fair Projects: This is the term I use for the processed foods that often contain refined sugar and unhealthy fats, as well as a boatload of chemicals. Just for grins, go to your grocers and pick up any box, bag or bottle of a processed food. It could be anything from a frozen entrée or dessert to a box of cookies or crackers or a beverage. Read the label and notice hidden traps. For instance, it may not say sugar, but dextrose, fructose and sucrose are all sugars. Watch out for lots of sugar (4-5 grams of sugar = 1 level tsp sugar). Partially hydrogenated fats are associated with heart disease. Pay attention when the label says "trans fat-free" because many foods will still have up to half a gram of trans fat per serving. It'll show up on the label as partially hydrogenated fat. Other ingredients to look for are monosodium glutamate (MSG is a flavor enhancer and is associated with unpleasant symptoms such as headache, flushing and fluttering heartbeat); sodium nitrite and sodium nitrate (meat preservatives possibly associated with cancer risk); artificial sweeteners (moderation is fine, but watch out for consuming too much); and, make sure that the food has real whole grain in it by noting that one serving of the food delivers no less than 3 grams of fiber. The bottom line is watch what you're putting in your mouth.
Skipping Meals or Snacks: It's important to concentrate on the quality and quantity of the food you eat every day. It's equally important to remember the frequency or timing of your nutrition. Ideally, you'll try to have something to eat roughly every 3-4 hours beginning with breakfast and ending with dinner. If you get up early enough in the morning, than having a mid morning snack like a piece of fruit or a small yogurt is great. Don't forget your mid afternoon snack. Put away the pretzels (crunchy air and devoid of good nutrition) and instead grab a high protein yogurt (examples include: Greek Fage or Icelandic Skyr) perhaps with a tablespoon of chopped walnuts or sliced almonds; low fat peanut butter on a thick WASA type of multigrain cracker; a low fat string cheese or two with an apple; or, a protein shake. If you remember your mid afternoon snack, you'll be able to control your appetite and hunger for dinner. Looking at meals, research shows that the number one predictor for achieving and sustaining weight removal is having a healthy breakfast every morning. Notice I said a healthy breakfast and not a glazed doughnut or mountain of muffins. Whole grain cereals like oatmeal, an egg white omelet, a protein shake or a high protein yogurt are the way to go. Don't skimp on lunch and make sure you have at least 4 oz of protein (6 oz for men). Give up the notion of having a Bacchanalian feast for dinner. People who do, pack on the pounds. Try to finish eating before 8:30PM and keep your dinner centered on lean protein, whole grains and veggies, just like lunch.
Piling on the Low-Fat or Fat-Free Foods: The newsflash here is that a calorie is a calorie and if you eat too many of them, you wear them. Don't load up on low-fat or fat-free foods thinking you're eating healthier fare so you can have more. Read the label and be aware of the calories you're consuming. Low-fat and fat-free foods are not calorie free. Also, when you decrease one nutrient - fat - then you increase the other one - sugar - to make it taste better. It's a fact that since the inception of the "low-fat or fat-free" era in the 1970's, Americans have been consuming an extra 500 calories per day. The result is that men are on average 17 pounds heavier and women 19 pounds heavier than in the late 1970's. How about eating real food but controlling portions? When I eat an oatmeal cookie, it's the real deal with appropriate amounts of protein, sugar and fat. I have one and I'm done and very satisfied.
Drinking Too Many Calories: Be on the lookout for hidden calories floating around in the beverages you drink throughout the day. Sipping that fancy coffee or alcoholic beverage can cost you more than 500 calories at a pop. Watch out for the fruit juices, sugared sodas and juice/protein smoothies. Moderation is key here. Again, read the label for a little sticker shock. Make sure you realize that the calories are written "per serving" and many drinks contain 2 servings per container. A myth is that you'll eat less after drinking any one of these options. The reality is that these drinks don't rein in appetite at all. How about drinking more water and tea instead?
Thursday, January 28, 2010
How to Avoid Getting Sick from Too Much Work
Most of our days are usually and unfortunately spent at work. This doesn't mean in any way that working is a bad thing, but the problem is that most people that work full time don't make time for exercising, resting or breaking away from the norm by getting a hobby or something of that nature.
The average person has a 9 to 5 job which makes it hard to want to do anything else after work because realistically, by the time we get home and unwind we are so tired that nothing seems appealing. Most people just eat and lay in front of the TV until it's time to go to sleep and then do it all over again the next day. If this is you, you need to keep reading.
Many illnesses that develop due to excess work, according to many studies, affect the way we are outside the working environment, which is why it is very important for us to determine if this is the case in our lives, so we can do something about it before it gets out of control.
Stress is the most popular side effect from excessive work in America, one in every five employees suffer from this due to many reasons. Some worry about losing their job and not being able to provide to their families, while others worry about doing a good job, and so on. The most unfortunate part is that the stress caused by excessive working is a big reason for people missing work and not being productive employees.
To defeat the stress, it is important that you exercise 20-30 minutes a day, a good way to do this is by stretching first thing in the morning. Also make sure that you get 8 hours of sleep, and tone it down on the alcohol and smoking if you consume either on a regular basis.
Another common symptom due to excess work is visual fatigue or problems with your eyes. This is because most employees need to be in front of a computer screen most of the day this is also the cause of headaches for many people. It is recommended that you stare away from your screen every 20-30 minutes for at least a minute to avoid this problem.
-Coach
The average person has a 9 to 5 job which makes it hard to want to do anything else after work because realistically, by the time we get home and unwind we are so tired that nothing seems appealing. Most people just eat and lay in front of the TV until it's time to go to sleep and then do it all over again the next day. If this is you, you need to keep reading.
Many illnesses that develop due to excess work, according to many studies, affect the way we are outside the working environment, which is why it is very important for us to determine if this is the case in our lives, so we can do something about it before it gets out of control.
Stress is the most popular side effect from excessive work in America, one in every five employees suffer from this due to many reasons. Some worry about losing their job and not being able to provide to their families, while others worry about doing a good job, and so on. The most unfortunate part is that the stress caused by excessive working is a big reason for people missing work and not being productive employees.
To defeat the stress, it is important that you exercise 20-30 minutes a day, a good way to do this is by stretching first thing in the morning. Also make sure that you get 8 hours of sleep, and tone it down on the alcohol and smoking if you consume either on a regular basis.
Another common symptom due to excess work is visual fatigue or problems with your eyes. This is because most employees need to be in front of a computer screen most of the day this is also the cause of headaches for many people. It is recommended that you stare away from your screen every 20-30 minutes for at least a minute to avoid this problem.
-Coach
PEACE
Have you ever taken a few moments from your busy life to stop and smell the roses? Do you ever consider that some of the greatest gifts given to us by God are free, but very precious and many times taken for granted?
Have you ever searched for peace within yourself after struggling with all the fears and worries of daily life? Have you ever let the stresses of life stop you from enjoying your life?
Without going into detail, I will tell you that God has given me the gift of peace recently in my life. I never placed enough value on this gift but now that I have experienced it personally, I won't let it go. There is something to be said about "giving it up to God" because once you do, the burdens of life don't seem so unmanageable.
A very good friend of mine whom I miss getting advice from, namely Father Campion, told me he would get up early every day and pray the rosary because it gave him so much peace. Since his death, I have done the same. You know, he's right there is something to be said about praying to the Blessed Mother.
"Love your neighbors as I have loved you" cannot be done without peace. Let's all pray for peace today, tomorrow and forever.
Coach
Have you ever searched for peace within yourself after struggling with all the fears and worries of daily life? Have you ever let the stresses of life stop you from enjoying your life?
Without going into detail, I will tell you that God has given me the gift of peace recently in my life. I never placed enough value on this gift but now that I have experienced it personally, I won't let it go. There is something to be said about "giving it up to God" because once you do, the burdens of life don't seem so unmanageable.
A very good friend of mine whom I miss getting advice from, namely Father Campion, told me he would get up early every day and pray the rosary because it gave him so much peace. Since his death, I have done the same. You know, he's right there is something to be said about praying to the Blessed Mother.
"Love your neighbors as I have loved you" cannot be done without peace. Let's all pray for peace today, tomorrow and forever.
Coach
Wednesday, January 27, 2010
RECIPES
HONEY MUSTARD ROASTED SALMON
POINTS(R) value per serving | 5
A hot and sweet glaze complements the rich flavor of salmon in this easy weeknight meal. It's a delicious way to get in some heart-healthy omega-3s.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EqXr0ET
MORE HEART-HEALTHY MEALS
Baked Eggplant Parmigiana over Wheat Noodles
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EhKo0E3
Chicken Fingers with Ranch Dip and Fries http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EdxY0EN
Provencal-Style Fish Stew
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EgFR0ET
Mexican Black Bean Salad Tostada
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EgPK0EW
Thai-Roasted Tofu with Chili and Basil
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EqXv0EX
HONEY MUSTARD ROASTED SALMON
POINTS(R) value per serving | 5
A hot and sweet glaze complements the rich flavor of salmon in this easy weeknight meal. It's a delicious way to get in some heart-healthy omega-3s.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EqXr0ET
MORE HEART-HEALTHY MEALS
Baked Eggplant Parmigiana over Wheat Noodles
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EhKo0E3
Chicken Fingers with Ranch Dip and Fries http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EdxY0EN
Provencal-Style Fish Stew
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EgFR0ET
Mexican Black Bean Salad Tostada
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EgPK0EW
Thai-Roasted Tofu with Chili and Basil
http://info.weightwatchers.com/cgi-bin9/DM/y/ermc0IVMkQ0jQy0EqXv0EX
My Heart Loves Healthy Fat
When it comes to smart eating choices, chances are you probably take into account the fat content of the foods you eat. But if you focus on total fat grams and not the type of fat you're consuming, you might not be eating as well as you think.
Be Label Savvy
When you check food labels, you'll find information about these different kinds of fats:
Saturated Fat
Found in animal-based foods like meats, whole milk, butter, and cheese, saturated fat is the leading dietary cause of high cholesterol, according to the American Heart Association. These fats are usually solid at room temperature. Coconut oil, palm oil, palm kernel oil and cocoa butter also contain saturated fat, so check packaged food labels carefully, too.
Trans Fat
Like saturated fat, trans fat can raise bad cholesterol levels, but it also lower good cholesterol. It's found in foods made with hydrogenated vegetable oils, such as doughnuts pastries, crackers, fast-food French fries, and stick margarine. Food labels are now required to list the amount of trans fat per serving, but it's a good idea to check ingredient lists, too: Manufacturers can list 0g if a serving contains .5g trans fat or less, but if you eat multiple servings, then your trans fat intake will increase accordingly.
Unsaturated Fat
When this "healthy fat"—both monounsaturated and polyunsaturated—is consumed in place of saturated fat, it can help lower blood cholesterol levels. You probably know about including healthy oils (such as olive, canola, and sunflower) in your diet as part of the 8 Good Health Guidelines, but other foods—like nuts and avocados—are also good dietary sources of unsaturated fat. Omega-3 fatty acids, a kind of polyunsaturated fat found in fatty fish like tuna and salmon, may help protect against heart disease, too.
Why the Focus on Trans Fat?
Although partially hydrogenated oils have been around—and in foods—for almost a hundred years, the adverse health effects of trans fat have only come into the spotlight recently. "It's taken us a long time to get enough data from research studies to feel confident that trans fats contribute to the adverse health effects of fat in general," says Catherine Loria, PhD, nutritional epidemiologist with the National Heart, Lung and Blood Institute. "Trans fat is just as bad as saturated fat, if not worse. It raises bad cholesterol like saturated fat, but it also lowers the level of good cholesterol in the blood."
So when you check labels, don't be swayed by a package touting that a food is free of trans fat: These foods might still be loaded with high levels of saturated fat, not to mention calories and sugar. Research suggests that 40 percent of the trans fat consumed in the United States is from baked goods like cakes, crackers, cookies, pies, and breads. Cut down on these foods, and you'll reduce your intake.
"You have to strike a balance and look at the big picture, at your diet in total," says Loria, who advises that limiting your overall intake of processed foods is just the start. "If you choose mostly lean cuts of meat, or stick with chicken and fish, and consume reasonable amounts of good oils," says Loria, you're off to a healthy start. Round out your diet with low-fat dairy products and plenty of fiber-rich foods like whole grains and fresh fruits and vegetables, and you've got the perfect recipe for a healthier heart.
Be Label Savvy
When you check food labels, you'll find information about these different kinds of fats:
Saturated Fat
Found in animal-based foods like meats, whole milk, butter, and cheese, saturated fat is the leading dietary cause of high cholesterol, according to the American Heart Association. These fats are usually solid at room temperature. Coconut oil, palm oil, palm kernel oil and cocoa butter also contain saturated fat, so check packaged food labels carefully, too.
Trans Fat
Like saturated fat, trans fat can raise bad cholesterol levels, but it also lower good cholesterol. It's found in foods made with hydrogenated vegetable oils, such as doughnuts pastries, crackers, fast-food French fries, and stick margarine. Food labels are now required to list the amount of trans fat per serving, but it's a good idea to check ingredient lists, too: Manufacturers can list 0g if a serving contains .5g trans fat or less, but if you eat multiple servings, then your trans fat intake will increase accordingly.
Unsaturated Fat
When this "healthy fat"—both monounsaturated and polyunsaturated—is consumed in place of saturated fat, it can help lower blood cholesterol levels. You probably know about including healthy oils (such as olive, canola, and sunflower) in your diet as part of the 8 Good Health Guidelines, but other foods—like nuts and avocados—are also good dietary sources of unsaturated fat. Omega-3 fatty acids, a kind of polyunsaturated fat found in fatty fish like tuna and salmon, may help protect against heart disease, too.
Why the Focus on Trans Fat?
Although partially hydrogenated oils have been around—and in foods—for almost a hundred years, the adverse health effects of trans fat have only come into the spotlight recently. "It's taken us a long time to get enough data from research studies to feel confident that trans fats contribute to the adverse health effects of fat in general," says Catherine Loria, PhD, nutritional epidemiologist with the National Heart, Lung and Blood Institute. "Trans fat is just as bad as saturated fat, if not worse. It raises bad cholesterol like saturated fat, but it also lowers the level of good cholesterol in the blood."
So when you check labels, don't be swayed by a package touting that a food is free of trans fat: These foods might still be loaded with high levels of saturated fat, not to mention calories and sugar. Research suggests that 40 percent of the trans fat consumed in the United States is from baked goods like cakes, crackers, cookies, pies, and breads. Cut down on these foods, and you'll reduce your intake.
"You have to strike a balance and look at the big picture, at your diet in total," says Loria, who advises that limiting your overall intake of processed foods is just the start. "If you choose mostly lean cuts of meat, or stick with chicken and fish, and consume reasonable amounts of good oils," says Loria, you're off to a healthy start. Round out your diet with low-fat dairy products and plenty of fiber-rich foods like whole grains and fresh fruits and vegetables, and you've got the perfect recipe for a healthier heart.
Tuesday, January 26, 2010
10 Tips to Detoxify Your Diet
I will openly admit I love cheese puffs, cheese curls, pretty much any kind of baked cheese snack - the more neon in color, the better. I also really love artisanal cheeses - and, oddly, cheese puffs, cheese curls, and their brightly colored cousins really taste nothing like any type of real cheese. How do we come to crave these fake flavors? (I know I'm not the only one). More importantly, when did food become so un-natural?
And, our food hasn't simply become more synthetic than ever before, it's also laced with ingredients and contaminants that pose distressing health risks. They aren't like salmonella, e-coli, or other pathogenic pollutants that can cause immediate illness or even death. These toxic impurities are more insidious - subtly causing harm over time.
Reduce your exposure to unwanted ingredients by following these 10 tips to detoxify your diet.
1. Ease up on animal fats. Animal products can contain synthetic hormones, antibiotics and organochlorine chemicals, such as dioxin, DDT and other pesticides, which concentrate in animal fat. The same chemicals that accumulate in animal fats are transferred to our own when we eat them. Then they linger there for years quietly causing damage. When you buy meat, poultry or dairy, look for low fat options (get the unsaturated fats your body needs from plant sources like walnuts, flax seeds, and avocados). Trim all fats and skins and broil meats and fish so that the fats drain away. Avoid frying, which will lock in the contaminants. You can also do your body a favor by reducing how much meat you eat. Making even one vegetarian meal a week can make a big difference.
2. Select safer seafood. Eating seafood is the primary way we are exposed to methylmercury, a potent neurotoxin. Fish can also be contaminated with PCBs, which the International Agency for Research on Cancer and the Environmental Protection Agency have declared a probable carcinogen. Use the Environmental Defense Fund's Safe Seafood Selector to find species that are lowest in chemical and heavy metal contamination and that are fished in ways that are not harmful to our Oceans. Or access the Monterey Bay Aquarium's Seafood Watch, one of the more popular seafood guide's online, who have now made it possible to get their website information with ease when you're standing in front of the seafood case by using their free iPhone app.
3. Go organic. According to the Environmental Working Group, you can lower your pesticide exposure by 90 per cent simply by avoiding the most contaminated conventionally grown produce: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, carrots, and pears. If you're really craving one of these foods, opt for organic. Conventionally grown fruits and vegetables that have the lowest levels of pesticide residue include: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, and sweet potato. You can download the EWG pocket guide that lists these and the dirty dozen from Foodnews.org.
4. Prep your produce. Wash all fruits and vegetables well to remove surface chemicals (and pathogens). It's easiest and most efficient to wash everything right when you bring it home. You should even wash foods with inedible peels - like melons, bananas, and oranges. If there's a contaminant on the surface, you can get it on the knife you use to cut it or on your hand, and then spread it to the part you eat.
5. Ban the can. Canned foods and beverages are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical that's building up in our environment and our bodies. Most manufacturers are beginning to explore safer alternatives, but in the meantime you should choose foods that are fresh, dried or frozen or packaged in glass jars or tetra packs.
6. Bulk up. Bulk foods are often less processed so you reduce your exposure to questionable food additives. Buying it bulk can also save you up to $500 a year! Bulk cook staples like beans and other legumes and store them in your freezer in serving sizes that are appropriate for your family size. You can also buy dried pasta, nuts, seeds, and many other staples in bulk.
7. Cook your cuisine safely. If you enjoy grilling or well-done meat, be advised - you are adding to your cancer risk. Grilling creates smoke laden with carcinogenic polycyclic aromatic hydrocarbons, or PAHs, which end up on the surface of whatever you're cooking. When meat, chicken and fish are cooked at high temperatures for a long time (aka "well-done"), it creates carcinogenic heterocyclic amines, or HCAs.
8. Read a food label - for real. Ever stop to read the ingredients label on packaged, processed foods? It's usually a mouthful of words most of us have a hard time pronouncing, so what exactly are you eating? You can learn which food additives are safe and which are not by visiting The Center for Science in the Public Interest's food safety guide, but it's even easier to simply choose whole foods. Whole foods are not processed, so they have all their natural nutritional gifts. Look for foods made from whole grains (think whole wheat bread, oatmeal and brown rice) - and it should say "whole" on the label. Make more foods from scratch (it's easier than you think). You'll end up saving money, eating healthier and reducing all the waste created from packaging and processing foods.
9. Wet your whistle with water. Americans drink an overwhelming amount of sodas, sports drinks, energy boosters, juices (that often contain little juice), and other bottled beverages. The first problem with this is that most of these drinks are loaded with sweeteners and artificial flavors and colors. The second is that they're bottled in plastic, which can leach additional chemicals into the drink. Your body is 70-75% water, so hydrate it with water! And, skip the single-use bottled water. Again, it can be contaminated by the plastic bottle. Also, it's less regulated than tap water. Make an investment in a water filter and reusable stainless steel water bottles. They quickly pay for themselves.
10. Eat-in more often. When you eat at a restaurant or pick something up from a deli you have very little control over what you're getting. Save money and protect your health by making food at home. When you do go out, make healthier choices.
-Janelle Sorenson, webmd.com
And, our food hasn't simply become more synthetic than ever before, it's also laced with ingredients and contaminants that pose distressing health risks. They aren't like salmonella, e-coli, or other pathogenic pollutants that can cause immediate illness or even death. These toxic impurities are more insidious - subtly causing harm over time.
Reduce your exposure to unwanted ingredients by following these 10 tips to detoxify your diet.
1. Ease up on animal fats. Animal products can contain synthetic hormones, antibiotics and organochlorine chemicals, such as dioxin, DDT and other pesticides, which concentrate in animal fat. The same chemicals that accumulate in animal fats are transferred to our own when we eat them. Then they linger there for years quietly causing damage. When you buy meat, poultry or dairy, look for low fat options (get the unsaturated fats your body needs from plant sources like walnuts, flax seeds, and avocados). Trim all fats and skins and broil meats and fish so that the fats drain away. Avoid frying, which will lock in the contaminants. You can also do your body a favor by reducing how much meat you eat. Making even one vegetarian meal a week can make a big difference.
2. Select safer seafood. Eating seafood is the primary way we are exposed to methylmercury, a potent neurotoxin. Fish can also be contaminated with PCBs, which the International Agency for Research on Cancer and the Environmental Protection Agency have declared a probable carcinogen. Use the Environmental Defense Fund's Safe Seafood Selector to find species that are lowest in chemical and heavy metal contamination and that are fished in ways that are not harmful to our Oceans. Or access the Monterey Bay Aquarium's Seafood Watch, one of the more popular seafood guide's online, who have now made it possible to get their website information with ease when you're standing in front of the seafood case by using their free iPhone app.
3. Go organic. According to the Environmental Working Group, you can lower your pesticide exposure by 90 per cent simply by avoiding the most contaminated conventionally grown produce: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, carrots, and pears. If you're really craving one of these foods, opt for organic. Conventionally grown fruits and vegetables that have the lowest levels of pesticide residue include: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, and sweet potato. You can download the EWG pocket guide that lists these and the dirty dozen from Foodnews.org.
4. Prep your produce. Wash all fruits and vegetables well to remove surface chemicals (and pathogens). It's easiest and most efficient to wash everything right when you bring it home. You should even wash foods with inedible peels - like melons, bananas, and oranges. If there's a contaminant on the surface, you can get it on the knife you use to cut it or on your hand, and then spread it to the part you eat.
5. Ban the can. Canned foods and beverages are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical that's building up in our environment and our bodies. Most manufacturers are beginning to explore safer alternatives, but in the meantime you should choose foods that are fresh, dried or frozen or packaged in glass jars or tetra packs.
6. Bulk up. Bulk foods are often less processed so you reduce your exposure to questionable food additives. Buying it bulk can also save you up to $500 a year! Bulk cook staples like beans and other legumes and store them in your freezer in serving sizes that are appropriate for your family size. You can also buy dried pasta, nuts, seeds, and many other staples in bulk.
7. Cook your cuisine safely. If you enjoy grilling or well-done meat, be advised - you are adding to your cancer risk. Grilling creates smoke laden with carcinogenic polycyclic aromatic hydrocarbons, or PAHs, which end up on the surface of whatever you're cooking. When meat, chicken and fish are cooked at high temperatures for a long time (aka "well-done"), it creates carcinogenic heterocyclic amines, or HCAs.
8. Read a food label - for real. Ever stop to read the ingredients label on packaged, processed foods? It's usually a mouthful of words most of us have a hard time pronouncing, so what exactly are you eating? You can learn which food additives are safe and which are not by visiting The Center for Science in the Public Interest's food safety guide, but it's even easier to simply choose whole foods. Whole foods are not processed, so they have all their natural nutritional gifts. Look for foods made from whole grains (think whole wheat bread, oatmeal and brown rice) - and it should say "whole" on the label. Make more foods from scratch (it's easier than you think). You'll end up saving money, eating healthier and reducing all the waste created from packaging and processing foods.
9. Wet your whistle with water. Americans drink an overwhelming amount of sodas, sports drinks, energy boosters, juices (that often contain little juice), and other bottled beverages. The first problem with this is that most of these drinks are loaded with sweeteners and artificial flavors and colors. The second is that they're bottled in plastic, which can leach additional chemicals into the drink. Your body is 70-75% water, so hydrate it with water! And, skip the single-use bottled water. Again, it can be contaminated by the plastic bottle. Also, it's less regulated than tap water. Make an investment in a water filter and reusable stainless steel water bottles. They quickly pay for themselves.
10. Eat-in more often. When you eat at a restaurant or pick something up from a deli you have very little control over what you're getting. Save money and protect your health by making food at home. When you do go out, make healthier choices.
-Janelle Sorenson, webmd.com
Monday, January 25, 2010
Wisdom from Sr. Anne Smollin
4 Ways to bring healing & happiness to your life:
1. laugh (put it in your day! Get a laughing buddy)
2. cry (crying gets the ugly toxins out of us)
3. yawn & stretch
4. touch (we need 4 hugs a day to survive & 12 a day to grow)
10 Commandments of joy & humor
1. be yourself
2. laugh at yourself
3. have some fun every day
4. smile
5. make mistakes
6. look for surprises
7. stay open
8. forgive
9. relax
10.celebrate everything we can
1. laugh (put it in your day! Get a laughing buddy)
2. cry (crying gets the ugly toxins out of us)
3. yawn & stretch
4. touch (we need 4 hugs a day to survive & 12 a day to grow)
10 Commandments of joy & humor
1. be yourself
2. laugh at yourself
3. have some fun every day
4. smile
5. make mistakes
6. look for surprises
7. stay open
8. forgive
9. relax
10.celebrate everything we can
Tequila and Salt
TEQUILA AND SALT
This should probably be taped to your bathroom mirror where one could read it every day. You may not realize it, but it's 100% true.
1. There are at least two people in this world that you would die for you.
2. At least 15 people in this world love you in some way.
3. The only reason anyone would ever hate you is because they want to be just like you.
4. A smile from you can bring happiness to anyone, even if they don't like you.
5. Every night, SOMEONE thinks about you before they go to sleep.
6. You mean the world to someone.
7. You are special and unique.
8. Someone that you don't even know exists loves you.
9. When you make the biggest mistake ever, something good comes from it.
10. When you think the world has turned its back on you, take another look.
11. Always remember the compliments you received. Forget about the rude remarks.
Always remember.....when life hands you lemons, ask for Gin and tonic and call me over!!
Good friends are like stars.....you don't always see them, but you know they are always there.
'Whenever God Closes One Door He Always Opens Another, Even Though Sometimes It's Hell in the Hallway.'
I would rather have one rose and a kind word from a friend while I'm here
than a whole truck load when I'm gone.
Happiness keeps You Sweet, Trials keep You Strong, Sorrows keep You Human, Failures keeps You Humble, Success keeps You Glowing, But Only God keeps You Going
'Worry looks around, sorry looks back, Faith looks up.'
This should probably be taped to your bathroom mirror where one could read it every day. You may not realize it, but it's 100% true.
1. There are at least two people in this world that you would die for you.
2. At least 15 people in this world love you in some way.
3. The only reason anyone would ever hate you is because they want to be just like you.
4. A smile from you can bring happiness to anyone, even if they don't like you.
5. Every night, SOMEONE thinks about you before they go to sleep.
6. You mean the world to someone.
7. You are special and unique.
8. Someone that you don't even know exists loves you.
9. When you make the biggest mistake ever, something good comes from it.
10. When you think the world has turned its back on you, take another look.
11. Always remember the compliments you received. Forget about the rude remarks.
Always remember.....when life hands you lemons, ask for Gin and tonic and call me over!!
Good friends are like stars.....you don't always see them, but you know they are always there.
'Whenever God Closes One Door He Always Opens Another, Even Though Sometimes It's Hell in the Hallway.'
I would rather have one rose and a kind word from a friend while I'm here
than a whole truck load when I'm gone.
Happiness keeps You Sweet, Trials keep You Strong, Sorrows keep You Human, Failures keeps You Humble, Success keeps You Glowing, But Only God keeps You Going
'Worry looks around, sorry looks back, Faith looks up.'
Exercise Recommendations for Calorie-Burning Activity
The amount of exercise that's right for you depends on the health goal you are trying to achieve.
People often ask, "How much exercise should I be doing?" While this seems like a straightforward question, the answer depends on what you're trying to achieve. Exercise recommendations vary depending on the desired benefit. For example, the amount of exercise required for lasting weight loss and cardiovascular benefits is considerably more than the amount needed for general health benefits like lower blood pressure and stress reduction.
Health Benefits
According to the Surgeon General's Report and the 2005 Dietary Guidelines for Americans, adults can derive general health benefits from doing at least 30 minutes of moderate intensity activity (e.g. brisk walking, biking) most days of the week.1 For most people, this level of activity translates into burning around 150-200 calories per exercise session.
Weight Management Benefits
For weight loss, the American College of Sports Medicine (ACSM) recommends 200-300 minutes, or 2,000 calories per week. This translates into 60 minutes of daily activity and burning around 300-400 calories per exercise session.2,3
To prevent weight regain, the Dietary Guidelines for Americans relied on a growing body of research to make the recommendation of 60-90 minutes of daily moderate-intensity activity, burning around 400-500 calories per exercise session. This level of activity was also found among those enrolled in the National Weight Control Registry (NWCR). Participants in the Registry, which includes individuals who have lost at least 30 pounds and kept it off for more than a year, report expending over 2,500 calories per week doing physical activity which also translates into burning around 400-500 calories per exercise session.
To prevent excess weight gain, the International Association for the Study of Obesity (IASO) recommends 45-60 minutes of moderate intensity activity each day. The Dietary Guidelines have similar goals, recommending 60 minutes of moderate-to-vigorous-intensity activity on most days of the week. 4 Not all studies support a goal this high, however. A 2004 study found that 30 minutes of moderate intensity activity (the equivalent of walking 12 miles per week) was sufficient to prevent weight gain.5
Fitness Benefits
Many people believe that being physically active automatically equates to cardiovascular fitness. To optimize fitness levels, the body must be regularly stressed to reach peak physical condition. To become physically fit, the ACSM recommends a comprehensive activity plan which includes 30-45 minutes of vigorous activity at least three days a week for cardio-respiratory fitness, regular stretching for joint flexibility, and resistance training to maintain muscular strength and endurance. These recommendations mean burning 500 calories or more per exercise session.
Bottom Line
Exercise goals depend on personally determined health goals and abilities. When beginning an exercise program, a good strategy is to start with the recommendations for health benefits, then progress through the different recommendations until the desired outcome is achieved.
-Weight Watchers.com
People often ask, "How much exercise should I be doing?" While this seems like a straightforward question, the answer depends on what you're trying to achieve. Exercise recommendations vary depending on the desired benefit. For example, the amount of exercise required for lasting weight loss and cardiovascular benefits is considerably more than the amount needed for general health benefits like lower blood pressure and stress reduction.
Health Benefits
According to the Surgeon General's Report and the 2005 Dietary Guidelines for Americans, adults can derive general health benefits from doing at least 30 minutes of moderate intensity activity (e.g. brisk walking, biking) most days of the week.1 For most people, this level of activity translates into burning around 150-200 calories per exercise session.
Weight Management Benefits
For weight loss, the American College of Sports Medicine (ACSM) recommends 200-300 minutes, or 2,000 calories per week. This translates into 60 minutes of daily activity and burning around 300-400 calories per exercise session.2,3
To prevent weight regain, the Dietary Guidelines for Americans relied on a growing body of research to make the recommendation of 60-90 minutes of daily moderate-intensity activity, burning around 400-500 calories per exercise session. This level of activity was also found among those enrolled in the National Weight Control Registry (NWCR). Participants in the Registry, which includes individuals who have lost at least 30 pounds and kept it off for more than a year, report expending over 2,500 calories per week doing physical activity which also translates into burning around 400-500 calories per exercise session.
To prevent excess weight gain, the International Association for the Study of Obesity (IASO) recommends 45-60 minutes of moderate intensity activity each day. The Dietary Guidelines have similar goals, recommending 60 minutes of moderate-to-vigorous-intensity activity on most days of the week. 4 Not all studies support a goal this high, however. A 2004 study found that 30 minutes of moderate intensity activity (the equivalent of walking 12 miles per week) was sufficient to prevent weight gain.5
Fitness Benefits
Many people believe that being physically active automatically equates to cardiovascular fitness. To optimize fitness levels, the body must be regularly stressed to reach peak physical condition. To become physically fit, the ACSM recommends a comprehensive activity plan which includes 30-45 minutes of vigorous activity at least three days a week for cardio-respiratory fitness, regular stretching for joint flexibility, and resistance training to maintain muscular strength and endurance. These recommendations mean burning 500 calories or more per exercise session.
Bottom Line
Exercise goals depend on personally determined health goals and abilities. When beginning an exercise program, a good strategy is to start with the recommendations for health benefits, then progress through the different recommendations until the desired outcome is achieved.
-Weight Watchers.com
Sunday, January 24, 2010
WEEK THREE IN THE BOOKS
Congratulations to all of you for completing week 3 of A NEW YOU! Hopefully your diet regime has become a bit easier and you are incorporating exercise into your daily schedule. Yes, this last week was a bit tough to stay committed to daily outdoor exercise, unless of course, you imitated Frank Sinatra and "sang in the rain" again and again and again. But of course, there was indoor exercise: hand weights, bands, treadmill, bosu ball, push ups, and sit-ups. Granted we needed the rain in California, filling lakes and greening the hills, but hitting a tennis ball bogged down with water becomes quite difficult as well as deadly when it leaves a mark.
As we begin week 4, the challenge for you is to kick up your exercise regime. Instead of walking two miles, how about 3? Instead of riding a stationary bike for 30 minutes, try 45 minutes. Lifting weights? Add a few more pounds to them or add a new lifting move. Ever try a bosu ball? Stand on that and complete your arm exercise or squats. Tennis anyone? Join with others for doubles or instead of keeping score and playing a game, try CARDIO TENNIS. Yes there is such a thing. Look it up! Working out by yourself? Invite a friend to join you. You and they wll be glad you did!
Don't forget to send CK your weight loss total for last week as well as your exercise points so a post can be made with the total from everyone. Keep up with your spiritual life as well. Take a few minutes in prayer, scripture reading, or silence. The spiritual exercises are just as important as the physical so don't neglect it.
Good luck with week 4. Keep up the good work! You are ALL doing great!
CK
As we begin week 4, the challenge for you is to kick up your exercise regime. Instead of walking two miles, how about 3? Instead of riding a stationary bike for 30 minutes, try 45 minutes. Lifting weights? Add a few more pounds to them or add a new lifting move. Ever try a bosu ball? Stand on that and complete your arm exercise or squats. Tennis anyone? Join with others for doubles or instead of keeping score and playing a game, try CARDIO TENNIS. Yes there is such a thing. Look it up! Working out by yourself? Invite a friend to join you. You and they wll be glad you did!
Don't forget to send CK your weight loss total for last week as well as your exercise points so a post can be made with the total from everyone. Keep up with your spiritual life as well. Take a few minutes in prayer, scripture reading, or silence. The spiritual exercises are just as important as the physical so don't neglect it.
Good luck with week 4. Keep up the good work! You are ALL doing great!
CK
Supermarket Smarts
What’s your strategy for grocery shopping? Perhaps, you shop like my grandmother who scours the sales pages, makes a list of staple items, maxes out on the specials at each store and returns with enough food to feed the neighborhood. Or maybe your approach is akin to my mother’s—go to your favorite store, pass through each aisle and pick out anything that catches your attention. Or, different still, you may develop a menu, take an inventory of your pantry and write out a grocery list to fill in any holes.
Regardless of how you shop, no doubt you’d like to see your food dollars go as far as possible, something that is getting harder and harder to do. Food prices are going the way of fuel costs—straight up. For example, chicken wings have gone from 79 cents per pound in 2000 to nearly $2 per pound today. Given that extra expense, do you really need to have five family packs of wings in a deep freezer?
Think about it, every food item in your house that remains unused between shopping trips is money that could be saved or spent on other expenses. In these lean and mean days, most families need to make the most of every penny. Save money, and even time, by avoiding these common pitfalls:
1) Going to the store too frequently.
Do all of the store employees know you by name? If so, you are spending too much time and money in the store. Instead do your major shopping every two weeks.
Shop for staple items like milk, bread, eggs and juice once per week.
2) Living without a family menu.
You don’t have to a rigid plan, but a general menu can make shopping more efficient. Dinners are usually the hardest meal to plan. Instead as a family, decide on at least eight entrees to eat within a two-week period. Determine what vegetable and fruit side items you will serve with them. Keep extra fruits and veggies on hands for snacking. Replenish fresh produce when you buy staple items weekly.
3) Going to the store hungry.
Don’t pick up the car keys if your stomach is growling. You will be tempted to buy foods you shouldn’t. Instead take time to have a half of a peanut butter and jelly sandwich with skim milk before heading out of the door. If the kids are joining you, make sure they are well fed, too.
4) Buying items just because they are on sale.
Canned black beans are wholesome, and you should eat them as a family. However, if you have eaten them twice over the last year, don’t buy 10 cans for $5. You won’t save money in the long run. Instead plan meals around seasonal products, which tend to be on sale. Try to incorporate any sale products into your entrees and sides, but only buy enough to use until your next shopping trip for staples.
5) Getting caught up in brand names.
Nothing can replace my favorite ketchup, but there is little difference in flavor between store brand canned fruits and vegetables and the name-brand versions. Instead know which national brands are must-haves for your family. Try more store brand products, which can be significantly cheaper.
6) Spending too much time in the middle of the store.
The center aisles are where you find the greatest concentration of junk foods and other processed (and pricey) items that you don’t need. Instead spend most of your shopping time along the perimeter of the store. That’s where the healthy foods like fruits, vegetables, dairy and meat are. Wholesome foods like beans, grains and cereals are found in the middle of the store, but it shouldn’t take you long to grab these items and move on.
Yes, you should keep some items in stock like canned soups, fruits, meats and vegetables. Have at up to two cans per person for each canned food type in your pantry. But don’t keep frozen vegetables and fruits beyond a few months as they don’t taste very good after that. Store one package each of chicken, fish, beef and pork in your freezer, but a fully stocked deep freezer is probably unnecessary. In fact, it is a good way to lose money during a power outage.
Release some of your frozen assets and plan how you will use the food that you have gathering dust in your pantry and elsewhere. You’ll be amazed at how many meals you have hiding in your cupboards, freezer and fridge.
Keecha Harris, Dr.PH, R.D., for MSN Health & Fitness
Regardless of how you shop, no doubt you’d like to see your food dollars go as far as possible, something that is getting harder and harder to do. Food prices are going the way of fuel costs—straight up. For example, chicken wings have gone from 79 cents per pound in 2000 to nearly $2 per pound today. Given that extra expense, do you really need to have five family packs of wings in a deep freezer?
Think about it, every food item in your house that remains unused between shopping trips is money that could be saved or spent on other expenses. In these lean and mean days, most families need to make the most of every penny. Save money, and even time, by avoiding these common pitfalls:
1) Going to the store too frequently.
Do all of the store employees know you by name? If so, you are spending too much time and money in the store. Instead do your major shopping every two weeks.
Shop for staple items like milk, bread, eggs and juice once per week.
2) Living without a family menu.
You don’t have to a rigid plan, but a general menu can make shopping more efficient. Dinners are usually the hardest meal to plan. Instead as a family, decide on at least eight entrees to eat within a two-week period. Determine what vegetable and fruit side items you will serve with them. Keep extra fruits and veggies on hands for snacking. Replenish fresh produce when you buy staple items weekly.
3) Going to the store hungry.
Don’t pick up the car keys if your stomach is growling. You will be tempted to buy foods you shouldn’t. Instead take time to have a half of a peanut butter and jelly sandwich with skim milk before heading out of the door. If the kids are joining you, make sure they are well fed, too.
4) Buying items just because they are on sale.
Canned black beans are wholesome, and you should eat them as a family. However, if you have eaten them twice over the last year, don’t buy 10 cans for $5. You won’t save money in the long run. Instead plan meals around seasonal products, which tend to be on sale. Try to incorporate any sale products into your entrees and sides, but only buy enough to use until your next shopping trip for staples.
5) Getting caught up in brand names.
Nothing can replace my favorite ketchup, but there is little difference in flavor between store brand canned fruits and vegetables and the name-brand versions. Instead know which national brands are must-haves for your family. Try more store brand products, which can be significantly cheaper.
6) Spending too much time in the middle of the store.
The center aisles are where you find the greatest concentration of junk foods and other processed (and pricey) items that you don’t need. Instead spend most of your shopping time along the perimeter of the store. That’s where the healthy foods like fruits, vegetables, dairy and meat are. Wholesome foods like beans, grains and cereals are found in the middle of the store, but it shouldn’t take you long to grab these items and move on.
Yes, you should keep some items in stock like canned soups, fruits, meats and vegetables. Have at up to two cans per person for each canned food type in your pantry. But don’t keep frozen vegetables and fruits beyond a few months as they don’t taste very good after that. Store one package each of chicken, fish, beef and pork in your freezer, but a fully stocked deep freezer is probably unnecessary. In fact, it is a good way to lose money during a power outage.
Release some of your frozen assets and plan how you will use the food that you have gathering dust in your pantry and elsewhere. You’ll be amazed at how many meals you have hiding in your cupboards, freezer and fridge.
Keecha Harris, Dr.PH, R.D., for MSN Health & Fitness
Making a Healthy Delicious Soup
Start with a fat-free broth or homemade stock
If sautéing any meats or vegetables, do so in a nonstick pan with nonstick spray.
Take advantage of the fact that fat rises to the surface of soups: allow the finished soup to stand unstirred for an hour, then skim off the fat with a shallow spoon or gravy skimmer. I the soup is thick, float a paper tower on the surface to absorb the fat. Or, chill the soup until the fat on the surface hardens and can be scraped away. In a hurry? Float an ice cube in the soup, which will help congeal the fat for skimming.
If you're cooking a creamy soup, try thickening it with the pureed rice or potatoes instead of a cream sauce. A little cornstarch and water mixture stirred into the simmering soup can also add body to a soup while adding virtually no fat or calories.
Bump up the vegetables: Add an extra handful of leftover cooked or frozen veggies. Try chopped steamed broccoli, carrots, or string beans, or frozen chopped spinach or kale.
If sautéing any meats or vegetables, do so in a nonstick pan with nonstick spray.
Take advantage of the fact that fat rises to the surface of soups: allow the finished soup to stand unstirred for an hour, then skim off the fat with a shallow spoon or gravy skimmer. I the soup is thick, float a paper tower on the surface to absorb the fat. Or, chill the soup until the fat on the surface hardens and can be scraped away. In a hurry? Float an ice cube in the soup, which will help congeal the fat for skimming.
If you're cooking a creamy soup, try thickening it with the pureed rice or potatoes instead of a cream sauce. A little cornstarch and water mixture stirred into the simmering soup can also add body to a soup while adding virtually no fat or calories.
Bump up the vegetables: Add an extra handful of leftover cooked or frozen veggies. Try chopped steamed broccoli, carrots, or string beans, or frozen chopped spinach or kale.
Saturday, January 23, 2010
A REAL TREAT--TRY STIR-FRIES
Stir-fries are a terrific way to use a little bit of meat and a lot of fresh vegetables. Serve over pasta or rice (not too much of this) and you have a complete meal. To make your own stir fry you will need a wok or a large, good-quality skillet. Also key is having all your ingredients ready before you start, as stir-fries cook in a flash. Below you'll find suggested cuts of meat (pick one) and vegetables (pick several) to combine:
Round tip steak Bok Choy
Bottom round Pea Pods
Strip steak Broccoli
Tenderloin Cabbage
Chicken Mushrooms
Top Round steak Spinach
I must confess, there is NO ONE that makes a better stir-fry than Steve LeBard. I highly recommend this dish to anyone, anytime.
DON'T FORGET TO USE BRAGG LIQUID AMINOS in place of soy sauce, it's excellent and better for you
-Coach
Round tip steak Bok Choy
Bottom round Pea Pods
Strip steak Broccoli
Tenderloin Cabbage
Chicken Mushrooms
Top Round steak Spinach
I must confess, there is NO ONE that makes a better stir-fry than Steve LeBard. I highly recommend this dish to anyone, anytime.
DON'T FORGET TO USE BRAGG LIQUID AMINOS in place of soy sauce, it's excellent and better for you
-Coach
GRILLING GREAT STEAKS
Steaks on the grill are a universal favorite, whether cooked in the great outdoors or on a handy indoor grill. All steaks take well to marinades. Go to the weight watcher site for guidelines on how to marinade your food.
Before grilling, trim excess fat to prevent flare-ups, and score edges of steaks to prevent curling;
Use long-handed tongs to turn steaks, piercing with a fork allows juices to escape;
For cooking tender cuts such as club, rib eye, porterhouse and sirloin steaks, about 1 1/4 inch thick, sear over direct high heat on one side. Turn and continue to grill, reducing the heat by raising the cooking rack.
TIMETABLE:
MEDIUM-RARE 3-5 minutes first side, 8 minutes second side
MEDIUM 3-5 minutes first side, 10 minutes second side
WELL DONE 3-5 minutes first side, 12 minutes second side
ADDING WINE TO YOUR RECIPES:
When a recipe calls for wine, it's best to stear clear of cooking wines, which often contain salt and are generally inferior. Instead, use a moderately priced table wine, one that you consider suitable for drinking.
-Coach
Before grilling, trim excess fat to prevent flare-ups, and score edges of steaks to prevent curling;
Use long-handed tongs to turn steaks, piercing with a fork allows juices to escape;
For cooking tender cuts such as club, rib eye, porterhouse and sirloin steaks, about 1 1/4 inch thick, sear over direct high heat on one side. Turn and continue to grill, reducing the heat by raising the cooking rack.
TIMETABLE:
MEDIUM-RARE 3-5 minutes first side, 8 minutes second side
MEDIUM 3-5 minutes first side, 10 minutes second side
WELL DONE 3-5 minutes first side, 12 minutes second side
ADDING WINE TO YOUR RECIPES:
When a recipe calls for wine, it's best to stear clear of cooking wines, which often contain salt and are generally inferior. Instead, use a moderately priced table wine, one that you consider suitable for drinking.
-Coach
Friday, January 22, 2010
CATCH OF THE DAY
SELECTING FRESH FISH
When you're buying whole fish, look for bright, clear, bulging (not sunken) eyes and shiny, unblemished skin. Take a whiff--you should smell ONLY the sea or a cucumber-like aroma.
Fillets or steaks should have a moist, almost translucent sheen; avoid any with flesh that's dried out or gaping. If you spot ice crystals in the fish liquid, the fish has previously been frozen, usually not a problem if you cook the fish soon.
Shrimp and scallops should have a firm texture and sweet smell. Clams, mussels, and oysters should be tightly closed; if any don't open after cooking, discard them.
Frozen fish should be thoroughly frozen and odor free. Don't buy any boxed, frozen fish that has ice on the outside of the package; this indicates it has been thawed and refrozen. Always defrost fish in your refrigerator.
GRILLING FISH:
Seafood cooks best over a moderately hot fire; if you're grilling a whole fish, bank the coals on either side of the grill and place the fish in the center.
Fish steaks, fillets, kebabs, and shellfish should be cooked over direct heat. For fragile fish, use a hinged basket, a mesh rack, or place the fish on a sheet of perforated aluminum foil. Grill racks, baskets and the foil should be sprayed with nonstick spray.
Fish steaks should be turned halfway through the cooking time; fillets under 1 inch do not need to be turned.
Thin fillets are tricky on the grill. For best results, fold the ends under for an even thickness and use a basket or perforated foil for cooking.
To estimate cooking time, measure the fish at its thickest part and allow 10 minutes per inch. A whole fish may take as long as 12 minutes per inch. Never overcook. Fish is done when it turns opaque; if it flakes easily with a fork, it's OVERDONE.
FISH, FRIDGE AND FREEZER
When you bring fresh fish home, store it in an air-tight package, and keep it in the coldest part of the refrigerator or freezer. Here's a handy guide for storing fresh or frozen seafood.
FILLETS----------------1-2 DAYS IN THE FRIG-----------3 MONTHS IN THE FREEZER
COD, FLOUNDER----------1-2 DAYS IN THE FRIG----------6-8 MONTHS IN THE FREEZER
SHRIMP-----------------ABOUT 2 DAYS-------------------- 5 MONTHS
CRAB--------------------ABOUT 2 DAYS---------------------6 MONTHS
CLAMS------------------ABOUT 2 DAYS---------------------DO NOT FREEZE
-Coach
When you're buying whole fish, look for bright, clear, bulging (not sunken) eyes and shiny, unblemished skin. Take a whiff--you should smell ONLY the sea or a cucumber-like aroma.
Fillets or steaks should have a moist, almost translucent sheen; avoid any with flesh that's dried out or gaping. If you spot ice crystals in the fish liquid, the fish has previously been frozen, usually not a problem if you cook the fish soon.
Shrimp and scallops should have a firm texture and sweet smell. Clams, mussels, and oysters should be tightly closed; if any don't open after cooking, discard them.
Frozen fish should be thoroughly frozen and odor free. Don't buy any boxed, frozen fish that has ice on the outside of the package; this indicates it has been thawed and refrozen. Always defrost fish in your refrigerator.
GRILLING FISH:
Seafood cooks best over a moderately hot fire; if you're grilling a whole fish, bank the coals on either side of the grill and place the fish in the center.
Fish steaks, fillets, kebabs, and shellfish should be cooked over direct heat. For fragile fish, use a hinged basket, a mesh rack, or place the fish on a sheet of perforated aluminum foil. Grill racks, baskets and the foil should be sprayed with nonstick spray.
Fish steaks should be turned halfway through the cooking time; fillets under 1 inch do not need to be turned.
Thin fillets are tricky on the grill. For best results, fold the ends under for an even thickness and use a basket or perforated foil for cooking.
To estimate cooking time, measure the fish at its thickest part and allow 10 minutes per inch. A whole fish may take as long as 12 minutes per inch. Never overcook. Fish is done when it turns opaque; if it flakes easily with a fork, it's OVERDONE.
FISH, FRIDGE AND FREEZER
When you bring fresh fish home, store it in an air-tight package, and keep it in the coldest part of the refrigerator or freezer. Here's a handy guide for storing fresh or frozen seafood.
FILLETS----------------1-2 DAYS IN THE FRIG-----------3 MONTHS IN THE FREEZER
COD, FLOUNDER----------1-2 DAYS IN THE FRIG----------6-8 MONTHS IN THE FREEZER
SHRIMP-----------------ABOUT 2 DAYS-------------------- 5 MONTHS
CRAB--------------------ABOUT 2 DAYS---------------------6 MONTHS
CLAMS------------------ABOUT 2 DAYS---------------------DO NOT FREEZE
-Coach
Thursday, January 21, 2010
REASONS TO LOSE WEIGHT
This was submitted by Kelly who saw this article about this woman's reasons for losing weight.
Reasons to lose weight…
• To stop having to suck it in
• Enjoy dancing without jiggling
• Buy that little black dress
• Have healthy check ups at the doctor’s office
• See the person I know is in there
• Feel proud when I stand next to my family
• Exercise without getting winded
• Live life to the fullest
Kelly’s reasons to lose weight…
• Be comfortable in a swim suit in Kauai in September
• Be able to do the kayak adventure in Kauai
• Not be embarrassed to run into old friends
• Wear snug shirts and not worry about rolls
• Tuck a shirt into my pants/jeans
• Feel good about myself on the outside like I already feel on the inside
What are your reasons? We all have to answer WHY DO WE WANT TO LOSE WEIGHT? Some may be comical, some painful, some obvious, some hidden. Perhaps we should all take a moment and ask ourselves, deep down, WHY?
Reasons to lose weight…
• To stop having to suck it in
• Enjoy dancing without jiggling
• Buy that little black dress
• Have healthy check ups at the doctor’s office
• See the person I know is in there
• Feel proud when I stand next to my family
• Exercise without getting winded
• Live life to the fullest
Kelly’s reasons to lose weight…
• Be comfortable in a swim suit in Kauai in September
• Be able to do the kayak adventure in Kauai
• Not be embarrassed to run into old friends
• Wear snug shirts and not worry about rolls
• Tuck a shirt into my pants/jeans
• Feel good about myself on the outside like I already feel on the inside
What are your reasons? We all have to answer WHY DO WE WANT TO LOSE WEIGHT? Some may be comical, some painful, some obvious, some hidden. Perhaps we should all take a moment and ask ourselves, deep down, WHY?
Office Exercise: How to Burn Calories at Work
If you're doing your best to set aside time for physical activity either before work or after work, good for you. But finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider these creative ways to make office exercise part of your routine.
1. Make the most of your commute
Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot.
2. Look for opportunities to stand
You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk—or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
3. Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
4. Keep fitness equipment in your work area
Store resistance bands—stretchy cords or tubes that offer weight-like resistance when you pull on them—or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.
5. Get social
Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes—and hold each other accountable for regular exercise. Enjoy the camaraderie and offer encouragement to one another when the going gets tough.
6. Conduct meetings on the go
When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
7. Pick up the pace
If your job involves walking, do it faster. Keep your chin up and your shoulders slightly back—and remember to breathe freely while you walk.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!
1. Make the most of your commute
Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you drive to work, park at the far end of the parking lot.
2. Look for opportunities to stand
You'll burn more calories standing than sitting. Stand while talking on the phone. Better yet, try a standing desk—or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.
3. Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
4. Keep fitness equipment in your work area
Store resistance bands—stretchy cords or tubes that offer weight-like resistance when you pull on them—or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.
5. Get social
Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes—and hold each other accountable for regular exercise. Enjoy the camaraderie and offer encouragement to one another when the going gets tough.
6. Conduct meetings on the go
When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.
7. Pick up the pace
If your job involves walking, do it faster. Keep your chin up and your shoulders slightly back—and remember to breathe freely while you walk.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!
IDOL LOVERS
Hollywood, here we come! If you've been following idol for the last two weeks, you will know that we are one step closer to HOLLYWOOD BABY! Thousands upon thousands of hopefuls have walked through the doors hoping to receive unanimous votes. Only a select few have walked out screaming I'VE GOT THE GOLDEN TICKET! I'VE GOT THE GOLDEN TICKET! But is it their ticket to stardom?
Any favorites yet? Any you think are gonna crash and burn once they see the lights of Hollywood? Who will crack under pressure? Who will rise to the occasion? Who will surprise you?
Keep watching! And once we get to Hollywood, Ellen D joins the judges and gives Simon Cowell a run for his money.
Any favorites yet? Any you think are gonna crash and burn once they see the lights of Hollywood? Who will crack under pressure? Who will rise to the occasion? Who will surprise you?
Keep watching! And once we get to Hollywood, Ellen D joins the judges and gives Simon Cowell a run for his money.
A WOMAN'S WEEK AT THE GYM..... We all need a good laugh every day!
If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.
Dear Diary,
For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week-!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.
_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying...
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other junk too.
_______________________________
THURSDAY:
HE was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny thing to find me.
Then, as punishment, he put me on the rowing machine -- which I sank.
_________________________________
FRIDAY:
I hate that punk Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!
Dear Diary,
For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week-!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.
_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying...
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other junk too.
_______________________________
THURSDAY:
HE was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny thing to find me.
Then, as punishment, he put me on the rowing machine -- which I sank.
_________________________________
FRIDAY:
I hate that punk Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!
Wednesday, January 20, 2010
NUTRIENT CONTENT CLAIMS
These are words on the packaging that makes claims about a food's nutritional value, or its potential as an aid to weight loss. They can be a valuable shopping aid, as long as you know what they mean.
COMMON CLAIMS EXPLAINED
"Free"--
Calorie, fat or sodium free. The food contains an insignificant amount of calories, fat or sodium;
"Low"--
Low Calorie--no more than 40 calories per serving;
Low-fat"--no more than 3 g fat per serving;
Low-cholesterol"--no more than 20mg per serving;
Low-sodium"-no more than 140mg per serving.
"Reduced"
For example: reduced fat-free cheese. The food's nutrient (in this case) content is 25% lower than the regular version.
"Excellent source"
or "high source"
For example: "Excellent source of vitamin C." The food contains 20% or more of the Daily Value for a nutrient (in this case, vitamin c).
"Light"
The food contains 33% less calories or 50% less fat than the regular version. May also have 50% less sodium.
"Lean"
The seafood, meat, or poultry contains less than 10g total fat, 4 g saturated fat, and 95 mg cholesterol per 3-ounce serving.
"Extra Lean"
The seafood, meat, or poultry contains less than 5g total fat, 2g saturated fat, and 95mg cholesterol per 3-ounce serving
COMMON CLAIMS EXPLAINED
"Free"--
Calorie, fat or sodium free. The food contains an insignificant amount of calories, fat or sodium;
"Low"--
Low Calorie--no more than 40 calories per serving;
Low-fat"--no more than 3 g fat per serving;
Low-cholesterol"--no more than 20mg per serving;
Low-sodium"-no more than 140mg per serving.
"Reduced"
For example: reduced fat-free cheese. The food's nutrient (in this case) content is 25% lower than the regular version.
"Excellent source"
or "high source"
For example: "Excellent source of vitamin C." The food contains 20% or more of the Daily Value for a nutrient (in this case, vitamin c).
"Light"
The food contains 33% less calories or 50% less fat than the regular version. May also have 50% less sodium.
"Lean"
The seafood, meat, or poultry contains less than 10g total fat, 4 g saturated fat, and 95 mg cholesterol per 3-ounce serving.
"Extra Lean"
The seafood, meat, or poultry contains less than 5g total fat, 2g saturated fat, and 95mg cholesterol per 3-ounce serving
Accountability
"Managing people means holding them accountable. But too often we don't inspect what we expect or we inspect it too rarely. People need to be held accountable. They need coaching and encouragement. The reason I know this is because I need to be held accountable. I need coaching. I need encouragement. There are many things that make us all unique, but our need to be held accountable is not one of them. Inspect what you expect and your expectations will be met with ever-increasing frequency."
-Matthew Kelly
-Matthew Kelly
Tuesday, January 19, 2010
Quickbites
INSTANT PROBLEM SOLVER
I HAVE A SPECIAL EVENT COMING UP
Sure, it's just one day. But if you give in to temptation, it makes it that much harder to get back on track afterward. Learn how to stay in control without feeling deprived.
See more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWR0EE
*********************************************************************
PLAN MANAGER
BRUSH UP ON PLAN MANAGER
Need to brush up on the basics or get helpful step-by-step instructions? Take advantage of everything the Plan Manger offers you with our quick online tutorial.
Check it out:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EoXf0EX
*********************************************************************
SHOP
2010 Basic Starter Kit and Snack Lover's Variety Pack
Make the best choices, every day, in every situation, with this valuable kit of tools for your weight-loss plan. We've even included a low POINTS(R) value snack assortment to beat that craving coming on, no matter if you're desiring sweet, salty or crunchy.
Shop now:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqVI0E3
* Online Store available to Weight Watchers Online subscribers only.
*********************************************************************
INSTANT PROBLEM SOLVER
I HAVE TROUBLE MANAGING MY WEEKENDS
The change in routine - not to mention the extra opportunities for eating and drinking with friends - can all but undo your good efforts during the week. Here's how to shift gears and focus on other ways to unwind.
See more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWX0EK
*********************************************************************
ONLINE SUCCESS STORY
AN INVALUABLE RESOURCE
"All these months later I am still an avid fan of the Web site and am on it all day every day," says Dale. "It has been a key part of my maintenance. I still track my food and activity every day and marvel at all the site has to offer."
Read her story:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0Epq10E5
See stories like yours:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EdbO0E8
*********************************************************************
RECIPES
BACON, EGG AND HASH BROWN STACKS
POINTS(R) value per serving | 4
This satisfying morning meal is just as delicious as what you'd order at a diner, for a fraction of the fat and calories. You can even prepare a few stacks ahead of time and microwave them on busy mornings.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWB0Ew
Share on Facebook:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWE0Ez
MORE HEARTY BREAKFASTS
Apple-Spiced Farina
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWI0E4
Baked Blueberry-Peach French Toast
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWJ0E5
Cheesy Breakfast Quesadillas
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWK0E6
Eggs Florentine
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWM0E8
Banana Three-Grain Pancakes
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWT0EG
*********************************************************************
TRY THE LAUGHING COW(R) CHEESE WEDGES
Enjoy all the decadence and deliciousness of the cheese you love.
Because with only 35 calories per rich, creamy wedge, you can pretty much laugh all you want. Have you laughed today? The Laughing Cow(R) snack ideas.
Learn more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqVX0EJ
I HAVE A SPECIAL EVENT COMING UP
Sure, it's just one day. But if you give in to temptation, it makes it that much harder to get back on track afterward. Learn how to stay in control without feeling deprived.
See more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWR0EE
*********************************************************************
PLAN MANAGER
BRUSH UP ON PLAN MANAGER
Need to brush up on the basics or get helpful step-by-step instructions? Take advantage of everything the Plan Manger offers you with our quick online tutorial.
Check it out:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EoXf0EX
*********************************************************************
SHOP
2010 Basic Starter Kit and Snack Lover's Variety Pack
Make the best choices, every day, in every situation, with this valuable kit of tools for your weight-loss plan. We've even included a low POINTS(R) value snack assortment to beat that craving coming on, no matter if you're desiring sweet, salty or crunchy.
Shop now:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqVI0E3
* Online Store available to Weight Watchers Online subscribers only.
*********************************************************************
INSTANT PROBLEM SOLVER
I HAVE TROUBLE MANAGING MY WEEKENDS
The change in routine - not to mention the extra opportunities for eating and drinking with friends - can all but undo your good efforts during the week. Here's how to shift gears and focus on other ways to unwind.
See more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWX0EK
*********************************************************************
ONLINE SUCCESS STORY
AN INVALUABLE RESOURCE
"All these months later I am still an avid fan of the Web site and am on it all day every day," says Dale. "It has been a key part of my maintenance. I still track my food and activity every day and marvel at all the site has to offer."
Read her story:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0Epq10E5
See stories like yours:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EdbO0E8
*********************************************************************
RECIPES
BACON, EGG AND HASH BROWN STACKS
POINTS(R) value per serving | 4
This satisfying morning meal is just as delicious as what you'd order at a diner, for a fraction of the fat and calories. You can even prepare a few stacks ahead of time and microwave them on busy mornings.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWB0Ew
Share on Facebook:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWE0Ez
MORE HEARTY BREAKFASTS
Apple-Spiced Farina
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWI0E4
Baked Blueberry-Peach French Toast
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWJ0E5
Cheesy Breakfast Quesadillas
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWK0E6
Eggs Florentine
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWM0E8
Banana Three-Grain Pancakes
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqWT0EG
*********************************************************************
TRY THE LAUGHING COW(R) CHEESE WEDGES
Enjoy all the decadence and deliciousness of the cheese you love.
Because with only 35 calories per rich, creamy wedge, you can pretty much laugh all you want. Have you laughed today? The Laughing Cow(R) snack ideas.
Learn more:
http://info.weightwatchers.com/cgi-bin9/DM/y/ergv0IVMkQ0jKH0EqVX0EJ
Monday, January 18, 2010
Eat to Lose
Eat more and lose weight -- it's something you've heard before. And many diet plans entice you by claiming that you won't be hungry. But isn't the whole point of losing weight to take in as few calories as possible, so you can lose weight faster? Won't you gain weight by eating more food? Get ready to be surprised at how you can eat more lose weight.
What Your Body Needs
It's a fact of life that your body needs food to survive. Your body needs a certain number of calories in order just to keep itself going. If it doesn't get those calories on a regular basis, your body goes into crisis mode.
Does this following story sound familiar?
Amy has gained and lost a lot of weight in the past. Usually a crash diet for a few days or so would get the weight off when she needed it. As Amy's gotten past 40, the diets that used to work for her no longer do. Amy tries cutting back on calories and does some walking for exercise. Surely that will work.
Amy's not losing weight, so she cuts back her calories again, watching what she's eating like a hawk. Her calorie count goes down -- 1,200 then 1,000 then 800 and still no weight loss! Amy is hungry and tired and at her wit's end. Every once in awhile her cravings get the best of her and she binges, then immediately cuts back even more on calories the next day to make up.
Is there any hope for Amy?
Eat More - Lose Weight
Sure there's hope! And it's actually eating more that helps to lose weight. Yes, it sounds backwards, but here's what's happening.
When you eat too few calories on a regular basis, your body panics (for lack of a better term). It's not getting enough nutrition, so it goes into starvation mode -- and hangs on to all the calories it can, and all the fat it can.
Now that doesn't make sense -- why hold onto fat instead of using it for calories? What your body actually starts burning is lean tissue -- not what you want it to do! Burning the lean tissue reduces your metabolism further. From your body's perspective, it's smart -- by burning lean tissue, it reduces the metabolic process...which means you will need fewer calories per day.
It's a vicious cycle. You eat less and it keeps getting harder and harder to lose weight.
Once you eat more to lose weight, and give your body enough calories and nutrients, it comes out of starvation mode. Your body recognizes that it will have at least the minimum number of calories it needs on a daily basis, so it will slowly (at first) start burning fat. Then when your body is convinced this isn't just a passing phase, it will start burning fat faster.
Now keep this in mind -- if you have been yo-yo and/or crash (under 1,200 calories a day) dieting for years, your body will need some time to readjust. Your metabolism will need to reset before the weight loss actually starts.
How long will that take? Anywhere from one week to one month. But then you're on the road to real weight loss!
Eat more and lose weight!
What Your Body Needs
It's a fact of life that your body needs food to survive. Your body needs a certain number of calories in order just to keep itself going. If it doesn't get those calories on a regular basis, your body goes into crisis mode.
Does this following story sound familiar?
Amy has gained and lost a lot of weight in the past. Usually a crash diet for a few days or so would get the weight off when she needed it. As Amy's gotten past 40, the diets that used to work for her no longer do. Amy tries cutting back on calories and does some walking for exercise. Surely that will work.
Amy's not losing weight, so she cuts back her calories again, watching what she's eating like a hawk. Her calorie count goes down -- 1,200 then 1,000 then 800 and still no weight loss! Amy is hungry and tired and at her wit's end. Every once in awhile her cravings get the best of her and she binges, then immediately cuts back even more on calories the next day to make up.
Is there any hope for Amy?
Eat More - Lose Weight
Sure there's hope! And it's actually eating more that helps to lose weight. Yes, it sounds backwards, but here's what's happening.
When you eat too few calories on a regular basis, your body panics (for lack of a better term). It's not getting enough nutrition, so it goes into starvation mode -- and hangs on to all the calories it can, and all the fat it can.
Now that doesn't make sense -- why hold onto fat instead of using it for calories? What your body actually starts burning is lean tissue -- not what you want it to do! Burning the lean tissue reduces your metabolism further. From your body's perspective, it's smart -- by burning lean tissue, it reduces the metabolic process...which means you will need fewer calories per day.
It's a vicious cycle. You eat less and it keeps getting harder and harder to lose weight.
Once you eat more to lose weight, and give your body enough calories and nutrients, it comes out of starvation mode. Your body recognizes that it will have at least the minimum number of calories it needs on a daily basis, so it will slowly (at first) start burning fat. Then when your body is convinced this isn't just a passing phase, it will start burning fat faster.
Now keep this in mind -- if you have been yo-yo and/or crash (under 1,200 calories a day) dieting for years, your body will need some time to readjust. Your metabolism will need to reset before the weight loss actually starts.
How long will that take? Anywhere from one week to one month. But then you're on the road to real weight loss!
Eat more and lose weight!
WEEK TWO IN THE BOOKS
Week two is now behind us and week can look ahead to week three. As the weeks pass by, it becomes easier and easier adjusting your lifestyle, eating habits, and exercise routine to fit your life. Hopefully, like DL and I, you are finding out that when you DON'T work out, you miss it. You then find every opprotunity to get your workout in, like today. DL and I had a brief window of blue skies to get our workout in. Granted it wasn't our tennis workout that we usually do, but a 5 mile walk in an hour isn't anything to scoff at.
Congratulations to CK, DL, Kiki, Mona, and Kelly who had a combined total of 6.5 lbs lost and 107 workout points for last week. Way to go ladies!
Congratulations to CK, DL, Kiki, Mona, and Kelly who had a combined total of 6.5 lbs lost and 107 workout points for last week. Way to go ladies!
Sunday, January 17, 2010
SUPERMARKET SITUATION: UNDERSTANDING THE ENVIRONMENT
Supermarket owners want you to be happy and hungry while you're shopping so you buy more on impulse. Consider some of the solutions below that may help you be a better, healthier shopper:
TRY NOT TO shop on an empty stomach. Samples smell good for a reason-- store owners want you to buy these products and before you know it, they end up in our carts;
DO make a shopping list and stick to it. When you know exactly what you need and you tell yourself before entering the store, "this is all I will get", keeps you on track that much easier.
DO consider quantity. Studies have shown that when you buy a bigger package of food, you're more likely to eat more--usually because you lose track of how much you've eaten. This is another reason why I still support the idea of smaller plates that are completely full of food compared to larger plates that look empty and tempt us to fill them up.
DO watch out for the "great deals". Supermarket promotions such as "limit 4 per customer" or "3 for $5" are gimmicks, used to get you to buy more than you normally would. And once you buy it, guess what happens? You eat it!!!
DO look at the ingredients in package foods. Remember to look for healthy ingredients listed first such as whole grains, fruits or vegetables.
For all of us that need a "snack" try some of these:
1 cup of fat-free, sugar-free pudding made with fat free milk (3);
1 cup light yogurt(2) with one medium kiwifruit (0);
12 tortilla chips with 1/4 cup fat-free salsa (3);
1 weight watcher smoothie with a brownie (5)
1 bag 94% fat free popcorn
1 WW lemon Cake (1)
1/2 cup carrots, sliced cucumber and celery stiks with 2 tbsp fat free ranch dressing (1);
1 small banana brushed with 2 tbsp light vanilla yogurt rolled in 2 tbsp. graham cracker crumbs (2);
15 small pretzels (2)
1 weight watcher ice cream bar (1)
Coach
TRY NOT TO shop on an empty stomach. Samples smell good for a reason-- store owners want you to buy these products and before you know it, they end up in our carts;
DO make a shopping list and stick to it. When you know exactly what you need and you tell yourself before entering the store, "this is all I will get", keeps you on track that much easier.
DO consider quantity. Studies have shown that when you buy a bigger package of food, you're more likely to eat more--usually because you lose track of how much you've eaten. This is another reason why I still support the idea of smaller plates that are completely full of food compared to larger plates that look empty and tempt us to fill them up.
DO watch out for the "great deals". Supermarket promotions such as "limit 4 per customer" or "3 for $5" are gimmicks, used to get you to buy more than you normally would. And once you buy it, guess what happens? You eat it!!!
DO look at the ingredients in package foods. Remember to look for healthy ingredients listed first such as whole grains, fruits or vegetables.
For all of us that need a "snack" try some of these:
1 cup of fat-free, sugar-free pudding made with fat free milk (3);
1 cup light yogurt(2) with one medium kiwifruit (0);
12 tortilla chips with 1/4 cup fat-free salsa (3);
1 weight watcher smoothie with a brownie (5)
1 bag 94% fat free popcorn
1 WW lemon Cake (1)
1/2 cup carrots, sliced cucumber and celery stiks with 2 tbsp fat free ranch dressing (1);
1 small banana brushed with 2 tbsp light vanilla yogurt rolled in 2 tbsp. graham cracker crumbs (2);
15 small pretzels (2)
1 weight watcher ice cream bar (1)
Coach
Haiti
As we all know, Haiti was devastated by a massive earhtquake last week. They are now just starting to get relief supplies and people to the earthquak zone in hopes of saving the survivors. They are estimating over 100,000 people lost their lives to this catastrophe.
What can you do? First of all, PRAY! Pray for the survivors. Pray for the dead. Pray for those who are there to search and hopefully rescue survivors. Pray for all the volunteers from all over the world (doctors, nurses, military, red cross, aid workers, etc.) who are there assisting. Pray that God extend His healing and comforting hand over Haiti and the citizens.
Second, can you make a donation? Financial or goods are always needed. Perhaps you can sacrifice that Starbucks, fast food lunch, candy bar, and make a donation to the relief fund.
Haiti will take years to rebuild but with whatever help we can offer, they will be one step closer to normalcy.
God bless and have a safe and dry day!
What can you do? First of all, PRAY! Pray for the survivors. Pray for the dead. Pray for those who are there to search and hopefully rescue survivors. Pray for all the volunteers from all over the world (doctors, nurses, military, red cross, aid workers, etc.) who are there assisting. Pray that God extend His healing and comforting hand over Haiti and the citizens.
Second, can you make a donation? Financial or goods are always needed. Perhaps you can sacrifice that Starbucks, fast food lunch, candy bar, and make a donation to the relief fund.
Haiti will take years to rebuild but with whatever help we can offer, they will be one step closer to normalcy.
God bless and have a safe and dry day!
Do You Suffer From Sleepless Nights?...
DO YOU SUFFER FROM SLEEPLESS NIGHTS?
For months I was waking up around 2 a.m. and not able to get back to sleep until 5 a.m. and then I made sure I didn't sleep too heavy so that I would be up at 6:30 to start my day. One day coming home from work, I heard this product advertised on the radio called AMBEREN. It's a natural HRT that supports us women in these areas:
Do you suffer from hot flashes or night sweats?
Do you have low energy for no reason whatsoever (example allergies, etc)?
Do you constantly feel irritable or moody no matter what?
Has your blood pressure readings gone up in the past year when you never had this as a problem before?
DO YOU HAVE BELLY FAT, that no matter what diet or exercise you have followed doesn't help that area?
Do you have irregular periods?
Do you feel your heart is racing at times?
If you have answered yes to any of these questions, I highly recommend you go to www.amberen.com to read up on this product. I have been on it for four weeks for insomnia, low energy and belly fat issues. I can tell you honestly, I am sleeping through the nights and have more energy than I have had in a very long time. The belly fat issues won't go away overnight, but following a good regimen with weight watchers and cardio tennis, I hope to report good news next month.
This is a three month program, it's a natural product and BEST OF ALL, it comes with a 100% money back guarantee if you are not completely satisfied.
As with any recommendation, this may work for some people and not for others. Please visit the Amberen website for further information. Don't be hunting us down when you find yourself growing a beard, staying awake all night, and feeling the need to run a marathon.
For months I was waking up around 2 a.m. and not able to get back to sleep until 5 a.m. and then I made sure I didn't sleep too heavy so that I would be up at 6:30 to start my day. One day coming home from work, I heard this product advertised on the radio called AMBEREN. It's a natural HRT that supports us women in these areas:
Do you suffer from hot flashes or night sweats?
Do you have low energy for no reason whatsoever (example allergies, etc)?
Do you constantly feel irritable or moody no matter what?
Has your blood pressure readings gone up in the past year when you never had this as a problem before?
DO YOU HAVE BELLY FAT, that no matter what diet or exercise you have followed doesn't help that area?
Do you have irregular periods?
Do you feel your heart is racing at times?
If you have answered yes to any of these questions, I highly recommend you go to www.amberen.com
This is a three month program, it's a natural product and BEST OF ALL, it comes with a 100% money back guarantee if you are not completely satisfied.
As with any recommendation, this may work for some people and not for others. Please visit the Amberen website for further information. Don't be hunting us down when you find yourself growing a beard, staying awake all night, and feeling the need to run a marathon.
Cardio Tennis
As week number two comes to a close, I want to thank our Saturday team who came out with me and CK to play cardio tennis. We played for two hours and got an excellent workout. We have a total of six that are currently playing at Righetti from 9-30 - 11:30. Extend the open invitation to anyone else that wants to play. A two hour tennis w/o (doubles) according to weight watchers is only 5 points. I disagree and think it's more because it's not regular tennis, but still a good number of activity points.
You do NOT have to be experienced with tennis, but should know the fundamentals, have your own racquet, we have the balls and bring two bottles of water with you.
The main reason we play cardio tennis instead of regular tennis is for fun. That is the most important reason, the next are it's a better w/o because we don't stop moving, it's a huge stress release and enjoyment being with friends. If you have too much unwanted stress in your life, come join us in cardio tennis and I promise you we will get rid of it for you, at least for two hours.
Typically, we do not workout on Sunday, however we have back to back storms predicted for next week. If it's not raining early in the day tomorrow, you should try to get some exercise in because you won't have much of a chance next week unless you w/o in a gym.
FINALLY, are you eating fish? Fish is healthy because of the omega fats that they have and that our bodies need. If you like shrimp, thankfully, shrimp is pretty low with WW points. It's best to eat fish and poultry most of the week and limit meat to once or twice a week only.
Remember, Monday morning is weigh in, first thing in the morning after you get up.
Have a great weekend and don't forget to tell your friends about joining.
You do NOT have to be experienced with tennis, but should know the fundamentals, have your own racquet, we have the balls and bring two bottles of water with you.
The main reason we play cardio tennis instead of regular tennis is for fun. That is the most important reason, the next are it's a better w/o because we don't stop moving, it's a huge stress release and enjoyment being with friends. If you have too much unwanted stress in your life, come join us in cardio tennis and I promise you we will get rid of it for you, at least for two hours.
Typically, we do not workout on Sunday, however we have back to back storms predicted for next week. If it's not raining early in the day tomorrow, you should try to get some exercise in because you won't have much of a chance next week unless you w/o in a gym.
FINALLY, are you eating fish? Fish is healthy because of the omega fats that they have and that our bodies need. If you like shrimp, thankfully, shrimp is pretty low with WW points. It's best to eat fish and poultry most of the week and limit meat to once or twice a week only.
Remember, Monday morning is weigh in, first thing in the morning after you get up.
Have a great weekend and don't forget to tell your friends about joining.
Friday, January 15, 2010
Congrats
Congrats to Kiki for losing another pound. Kiki officially weighs in at WW on Thursday so I think everyone should show her encouragement about this achievement. She is now one pound closer to her goal weight and one less pound she doesn’t have to carry around with her.
The thing with WW is it is SLOW, but I swear will benefit all of us if we stick to it.
Once again, congrats to Kiki and remember tennis tomorrow at 9:30-11:00 at Righetti High School, provided there isn’t any rain. If you are coming bring at least two bottles of water, you will need both.
coach
The thing with WW is it is SLOW, but I swear will benefit all of us if we stick to it.
Once again, congrats to Kiki and remember tennis tomorrow at 9:30-11:00 at Righetti High School, provided there isn’t any rain. If you are coming bring at least two bottles of water, you will need both.
coach
Your Exercise Prescription to Lose Weight
For weight loss, you need to move more and eat fewer calories than you expend. The more time you spend exercising, the more cardio you do, and the more vigorous the cardio, the better. Recommendations from the major bodies suggest at least 60 to 90 minutes of moderate-to-vigorous intensity cardio activity on most days of the week to lose weight, prevent weight gain, or keep lost weight off.
True, there are caveats, including:
The same recipe may not apply to everyone.
You can shorten the time needed if you make your workout a little harder.
Weight can be lost faster but quick loss, or shedding pounds by dieting alone is not the healthiest path, and definitely not the road to permanent weight reduction.
You can improve your body composition—or shift the ratio of body fat to lean body mass—by lifting weights and building more muscle. But research has shown that weight lifting alone is unlikely to lead to weight loss.
An hour or more of exercise might be too much for an unfit person or someone with injuries. You might need to start with a few minutes of movement a day and work up from there.
Martica Heaner, Ph.D., M.A., M.Ed., is a Manhattan-based exercise physiologist and nutritionist, and an award-winning fitness instructor and health writer. She has a Ph.D. in behavioral nutrition and physical activity from Columbia University, and is also a NASM-certified personal trainer. She has written hundreds of articles for publications such as Self , Health , Prevention , The New York Times and others. Martica is the author of eight books, including her latest, Cross-Training for Dummies.
True, there are caveats, including:
The same recipe may not apply to everyone.
You can shorten the time needed if you make your workout a little harder.
Weight can be lost faster but quick loss, or shedding pounds by dieting alone is not the healthiest path, and definitely not the road to permanent weight reduction.
You can improve your body composition—or shift the ratio of body fat to lean body mass—by lifting weights and building more muscle. But research has shown that weight lifting alone is unlikely to lead to weight loss.
An hour or more of exercise might be too much for an unfit person or someone with injuries. You might need to start with a few minutes of movement a day and work up from there.
Martica Heaner, Ph.D., M.A., M.Ed., is a Manhattan-based exercise physiologist and nutritionist, and an award-winning fitness instructor and health writer. She has a Ph.D. in behavioral nutrition and physical activity from Columbia University, and is also a NASM-certified personal trainer. She has written hundreds of articles for publications such as Self , Health , Prevention , The New York Times and others. Martica is the author of eight books, including her latest, Cross-Training for Dummies.
Wednesday, January 13, 2010
May you...
"''May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others...May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are.. Let this knowledge settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us.''"
Coach's sidekick (sent by a friend)
Coach's sidekick (sent by a friend)
Tuesday, January 12, 2010
Write it Down
Did everyone drink 8 glasses of water and enter your food/activity
points in your journal?
The KEY to success in journal entry. It helps you see what you have
done, or haven't done for the week. All of us that are doing the online
WW program, can view your progress for the week by going to the
calendar. Everything you have eaten and all activity points are on this
chart. Don't ignore this key point.
Attention coffee drinkers: If you use flavored creamers in your coffee,
they now are coming in the "sugar free" mode. Remember one important
thing, sugar free is better than "fat free". For example, Hazelnut
creamer (sugar free) is less calories and 0 points per tbsp. than
Hazelnut (fat free) that is 1pt and more calories. I learned before
that "fat free" makes everyone think it's good and healthy, but what
most don't realize is fat free means more sugar and that is not good.
It all adds up ladies so pay attention to the small stuff.
DIGESTION: Do you have problems with digestion? If so give this a try,
ACTIVIA yogurt. It's excellent for prompting the digestive system to do
what it's meant to do.
Well, that's all I have to say for the moment, I hope to here all your
comments about IDOL tomorrow.
Have a very wonderful evening.
COACH
points in your journal?
The KEY to success in journal entry. It helps you see what you have
done, or haven't done for the week. All of us that are doing the online
WW program, can view your progress for the week by going to the
calendar. Everything you have eaten and all activity points are on this
chart. Don't ignore this key point.
Attention coffee drinkers: If you use flavored creamers in your coffee,
they now are coming in the "sugar free" mode. Remember one important
thing, sugar free is better than "fat free". For example, Hazelnut
creamer (sugar free) is less calories and 0 points per tbsp. than
Hazelnut (fat free) that is 1pt and more calories. I learned before
that "fat free" makes everyone think it's good and healthy, but what
most don't realize is fat free means more sugar and that is not good.
It all adds up ladies so pay attention to the small stuff.
DIGESTION: Do you have problems with digestion? If so give this a try,
ACTIVIA yogurt. It's excellent for prompting the digestive system to do
what it's meant to do.
Well, that's all I have to say for the moment, I hope to here all your
comments about IDOL tomorrow.
Have a very wonderful evening.
COACH
Monday, January 11, 2010
Way to Go Ladies!
The first week was a GREAT success! Not only did we all lose weight, we got out and exercised our bodies and our spirit. A total of 14 lbs was lost between the five of us that will NEVER be found again. Disappointed? Don't be. Doesn't sound like much? It is. We are 14 lbs lighter than we were last week and it will be weight that we WON'T carry into this next week. On top of the weight loss, we had a total of 105 activity points. Way to get off the couch and into your exercise program!
This week ladies, the doctor is in the house. Dr. McLean, aka Chris, aka DL's daughter, aka Pussycat, will be adding her totals to ours. Welcome aboard Chris.
Keep up the great work. Don't get discouraged. Don't get frustrated. Don't quit. We can all do this if we support one another. Congratulations ladies
This week ladies, the doctor is in the house. Dr. McLean, aka Chris, aka DL's daughter, aka Pussycat, will be adding her totals to ours. Welcome aboard Chris.
Keep up the great work. Don't get discouraged. Don't get frustrated. Don't quit. We can all do this if we support one another. Congratulations ladies
Tip of the Day
I was watching the People's Choice awards a few days ago and I heard a "tip" from one of the movie stars and will share it with my friends. Doesn't matter what age you are, one day we all will experience wrinkles around the eyes ("Not me" says CK). There is this neat product that you can buy at CVS called Olay Regenerist anti-aging eye roller. I have tried it for the past three days and I definitely see improvements. Give it a try and see what you think.
COACH
COACH
Open Invitation
There is an open invitation to all members to take a stab at playing cardio tennis with CK and DL. We have a new member, Nancy, who will be joining us along with Linda and Lydia this Saturday. No need to be intimidated if you haven't played before but would like to try. We do NOT keep score. This 1.5 hours of daily workout is for fun, exercise and stress release. You will earn 8 ACTIVITY points in the workout time while playing singles and half that playing doubles. Come and join us for some serious fun.
Entertainment Coming Soon
No, DL and CK are NOT singing for your listening entertainment...
A special show to watch and enjoy for a good few months, starting next Tuesday is AMERICAN IDOL. My family and I are lovers of this show and there will be a Big American Idol party at the LeBard house this year when they are down to the final two contestants. Make your reservations now with COACH to be there.
A special show to watch and enjoy for a good few months, starting next Tuesday is AMERICAN IDOL. My family and I are lovers of this show and there will be a Big American Idol party at the LeBard house this year when they are down to the final two contestants. Make your reservations now with COACH to be there.
Sunday, January 10, 2010
DO Drink the Water
It's a good habit to drink 2-4 glasses of water early in the morning to get the kidneys moving. Add a squeeze or two or three of lemon, and you get a natural diuretic out of it.
If you don't do this daily, at least do it the day before you weigh yourself to get rid of any excess water you may be retaining.
Tomorrow weigh in the minute you get out of bed but not before you go piddle. After that, do the deed.
Let's chat about our first week's experience with the plan and see what we all think. We should make a habit of checking in just for 10 minutes every Monday to see if anyone has anything to say. Remember, suggestions are ALWAYS welcomed! We are a team and we work together to achieve our goals. And besides, it sure is a lot more fun when you have a partner or two or three or twelve. You get my drift...
COACH
If you don't do this daily, at least do it the day before you weigh yourself to get rid of any excess water you may be retaining.
Tomorrow weigh in the minute you get out of bed but not before you go piddle. After that, do the deed.
Let's chat about our first week's experience with the plan and see what we all think. We should make a habit of checking in just for 10 minutes every Monday to see if anyone has anything to say. Remember, suggestions are ALWAYS welcomed! We are a team and we work together to achieve our goals. And besides, it sure is a lot more fun when you have a partner or two or three or twelve. You get my drift...
COACH
Saturday, January 9, 2010
The Weekend Challenge
For me, weekends are my biggest challenge. It's when we have company over, the bbq is going if the weather is good, or we go out to eat. Sometimes I have blown a great week of sticking with the program just because I let myself go on the weekends. This attitude may be okay if you are on the "maintanence" program but it won't help if you want to get some weight off.
Planning is the best advice I can give you. You can have your fun and eat it too if you plan correctly. For instance, if you are having that big bbq and then a nice dessert, plan on using those activity points that you earned during the week. Again, if you are trying to lose weight, don't use your flex points until the weight is really coming off. Drink lots of water, more than you normally would on the weekends to keep yourself full. Also, get out of the sweatpants and baggy clothing if you're not working out. Wearing loose clothes tends to allow us to eat more and not feel it.
Sunday is a day off of working out but not from the weight watchers plan.
Have a safe, healthy and happy weekend.
Planning is the best advice I can give you. You can have your fun and eat it too if you plan correctly. For instance, if you are having that big bbq and then a nice dessert, plan on using those activity points that you earned during the week. Again, if you are trying to lose weight, don't use your flex points until the weight is really coming off. Drink lots of water, more than you normally would on the weekends to keep yourself full. Also, get out of the sweatpants and baggy clothing if you're not working out. Wearing loose clothes tends to allow us to eat more and not feel it.
Sunday is a day off of working out but not from the weight watchers plan.
Have a safe, healthy and happy weekend.
Of Utmost Importance
Friends are of utmost importance. We love, trust, get hurt, sometimes get mad, but we love and trust anyhow, because that's the best way to let our friendship grow.
Remember that this journey called life that we are on is so much easier when we can support, encourage, comfort, laugh, cry, and "be" with one another. May we ALL continue to enrich each others lives and be Christ for one another on this earth. Remember "preach the Gospel at all times. If necessary, use words"
Have a great weekend friends!
Remember that this journey called life that we are on is so much easier when we can support, encourage, comfort, laugh, cry, and "be" with one another. May we ALL continue to enrich each others lives and be Christ for one another on this earth. Remember "preach the Gospel at all times. If necessary, use words"
Have a great weekend friends!
Friday, January 8, 2010
Sports occupy the WHOLE Person
"Sport, properly directed, develops character, makes one courageous, a generous loser, and a gracious victor; it refines the senses, gives intellectual penetration, and steels the will to endurance. It is not merely a physical development then. Sport, rightly understood, is an occupation of the whole person, and while perfecting the body as an instrument of the mind, it also makes the mind itself a more refined instrument for the search and communication of truth and helps one to achieve that end to which all others must be subservient, the service and praise of his Creator."
Pope Pius XII
Sport at the Service of the Spirit
July 29, 1945
Submitted by CMcLean
Pope Pius XII
Sport at the Service of the Spirit
July 29, 1945
Submitted by CMcLean
It's all in how they fit!
TIP OF THE DAY--------
The scales gives you numbers, however your clothes also tell another story. Once you have outgrown your old clothes, get rid of them. You don't want to grow back into them, do you? then don't be tempted by keeping them in the closet. pack them up and bring them to catholic charity or some other organization that can give them to people that need them. put the clothes that you haven't worn in awhile in front of you when you open your closet. it will help you push yourselves back into them.
Also starting next week, we all need to measure ourselves from head to toe. sometimes weight in pounds comes off slowly, but since we are on a good exercise program as well, inches may be the determining factor of what makes us fit back into some of the clothes we have out grown. so on Monday morning, we all weigh in, first thing in the morning after you get out of bed and then we take our measurements. we will compare the measurements along with the new pictures of ourselves at the end of our first 30 days.
Consider this: CK and I have decided that for every pound we lose, we are making a donation of $1.00 to the St. Jude's Children's Foundation. This is another incentive for you to achieve your goal. if you decide to do this not only are you helping yourselves, but you may also be helping a kid that need it.
Have a great day. Drink all your water, log all your food and exercise!
The scales gives you numbers, however your clothes also tell another story. Once you have outgrown your old clothes, get rid of them. You don't want to grow back into them, do you? then don't be tempted by keeping them in the closet. pack them up and bring them to catholic charity or some other organization that can give them to people that need them. put the clothes that you haven't worn in awhile in front of you when you open your closet. it will help you push yourselves back into them.
Also starting next week, we all need to measure ourselves from head to toe. sometimes weight in pounds comes off slowly, but since we are on a good exercise program as well, inches may be the determining factor of what makes us fit back into some of the clothes we have out grown. so on Monday morning, we all weigh in, first thing in the morning after you get out of bed and then we take our measurements. we will compare the measurements along with the new pictures of ourselves at the end of our first 30 days.
Consider this: CK and I have decided that for every pound we lose, we are making a donation of $1.00 to the St. Jude's Children's Foundation. This is another incentive for you to achieve your goal. if you decide to do this not only are you helping yourselves, but you may also be helping a kid that need it.
Have a great day. Drink all your water, log all your food and exercise!
Thursday, January 7, 2010
Tip o' the Day
TIP OF THE DAY:
ALBA-----------MY FABULOUS SECRET
Use to be able to purchase in the grocery stores but I can only find it online.
It’s best if you put one package in a blender with 1 cup of non-fat milk and 3-5 ice cubes (I like mine thicker so adjust accordingly); if you want it a little sweeter add a pack of splenda and whip it up.
Maybe it was just me, but that was the BEST substitute for a chocolate malt I have ever found. The best part of the whole experience is it is very filling. I use to have drink this every day with my lunch and I rarely was ever hungry before dinner.
It’s also a great dessert too.—2 points total
ALSO, Mott’s Healthy Harvest Blueberry Delight (sugar free) one cup is one point and it’s tasty but very nutritious with Antioxidant Vitamin C and only half the carbs and sugar of original apple sauce, and of course it’s fat free and cholesterol free as well.
Have a fabulous day ladies and welcome to the club!!!
DL
ALBA-----------MY FABULOUS SECRET
Use to be able to purchase in the grocery stores but I can only find it online.
It’s best if you put one package in a blender with 1 cup of non-fat milk and 3-5 ice cubes (I like mine thicker so adjust accordingly); if you want it a little sweeter add a pack of splenda and whip it up.
Maybe it was just me, but that was the BEST substitute for a chocolate malt I have ever found. The best part of the whole experience is it is very filling. I use to have drink this every day with my lunch and I rarely was ever hungry before dinner.
It’s also a great dessert too.—2 points total
ALSO, Mott’s Healthy Harvest Blueberry Delight (sugar free) one cup is one point and it’s tasty but very nutritious with Antioxidant Vitamin C and only half the carbs and sugar of original apple sauce, and of course it’s fat free and cholesterol free as well.
Have a fabulous day ladies and welcome to the club!!!
DL
Commitment is the Name of the Game
Congratulations to ALL of you who have committed to "give it a try" for 30 days. After that time, you will undoubtedly find you have lost some weight, feel better about yourself,, know you can go another month, and realized YOU CAN DO THIS! And what's better is that you're not alone. We are in this together! So to all of you who have stepped up and said YES I CAN AND YES I WILL DO THIS: GOOD FOR YOU!
So to CK, DL, Kiki, Thelma, Mona, Louise, Kelly, Vicki, Lori, Elisa, Chris, Lucy, Ethel, Patty: enjoy the journey, the fellowship and the results!
So to CK, DL, Kiki, Thelma, Mona, Louise, Kelly, Vicki, Lori, Elisa, Chris, Lucy, Ethel, Patty: enjoy the journey, the fellowship and the results!
The More the Merrier
Any takers??? Good fellowship will be included at no extra charge…………you can be located anywhere you have access to a computer to report on your progress, challenges, etc. We are planning on being “good stewards” of our bodies this year! Come jump on board with us – the more the merrier.
Debbie is a great coach who will be in charge of tips and updates and Chris will keep up the blog and general moral booster. Kiki is helping us who have never done Weight Watchers to help learn the points systems and get us recipe ideas.
We would love to have your companionship – give it a try??
Debbie is a great coach who will be in charge of tips and updates and Chris will keep up the blog and general moral booster. Kiki is helping us who have never done Weight Watchers to help learn the points systems and get us recipe ideas.
We would love to have your companionship – give it a try??
Another Recipe Gem from DL
Egg white scramble is excellent—3 egg whites = 1 egg=1point
1 - 2 tbsp of feta cheese, but any cheese will do—1 point
1 handful of spinach==0 points
½ tomatoe==0 points
This is what I call a low point dinner if you are at your peak or if you want a dessert that may take you over the top. I generally have this for breakfast on the weekends. TIP: try to use any activity points you have before dipping into the flex points. Especially the first few weeks so the weight will really come off. Once you see the weight coming off, you will be happy and if you need that special occasion to use the flex points, that is what I recommend.
For instance, Steve and I are going to San Jose del Cabo for 5 days and I plan on using all my unused flex points during that time. I probably will transfer all of CK’s into my account and use them too!!!!
1 - 2 tbsp of feta cheese, but any cheese will do—1 point
1 handful of spinach==0 points
½ tomatoe==0 points
This is what I call a low point dinner if you are at your peak or if you want a dessert that may take you over the top. I generally have this for breakfast on the weekends. TIP: try to use any activity points you have before dipping into the flex points. Especially the first few weeks so the weight will really come off. Once you see the weight coming off, you will be happy and if you need that special occasion to use the flex points, that is what I recommend.
For instance, Steve and I are going to San Jose del Cabo for 5 days and I plan on using all my unused flex points during that time. I probably will transfer all of CK’s into my account and use them too!!!!
DL'S SECRETS OF THE DAY
HI LADIES:
Hope you all are doing well and are waiting on edge to hear my secrets of the day.J
--------------------------------------------------------------------------------
1. Go buy sugar free popsicles, they are 0 points on WW;C
2. Go buy sugar free jello (raspberry flavor), one bag of frozen raspberries, one can of pineapple (in natural sugar only) ½ cup walnuts, and cool whip. Make the jello as directed on the package, after all the water is mixed in, add raspberries, ½ c pineapple and ½ walnuts. Place in the refrigerator for two hours. Scoop out your portion and add 2 tbsp of cool whip on top. A MUST DO girls, I give this to CK whenever she shows up. I dress it up with different berries and different flavors, but the point count is very low and you get a feel for a dessert.
3. Did you drink your 8 glasses of water today?“
4. Did you exercise for a minimum of one hour?Œ
5. 94% fat free popcorn is another great snack, give it a shot∞J
Did you update your journal?&
I hope to hear from some of you soon, this is a group effort---remember?
Hope you all are doing well and are waiting on edge to hear my secrets of the day.J
--------------------------------------------------------------------------------
1. Go buy sugar free popsicles, they are 0 points on WW;C
2. Go buy sugar free jello (raspberry flavor), one bag of frozen raspberries, one can of pineapple (in natural sugar only) ½ cup walnuts, and cool whip. Make the jello as directed on the package, after all the water is mixed in, add raspberries, ½ c pineapple and ½ walnuts. Place in the refrigerator for two hours. Scoop out your portion and add 2 tbsp of cool whip on top. A MUST DO girls, I give this to CK whenever she shows up. I dress it up with different berries and different flavors, but the point count is very low and you get a feel for a dessert.
3. Did you drink your 8 glasses of water today?“
4. Did you exercise for a minimum of one hour?Œ
5. 94% fat free popcorn is another great snack, give it a shot∞J
Did you update your journal?&
I hope to hear from some of you soon, this is a group effort---remember?
STICK WITH IT!
GOOD AFTERNOON LADIES:
How was your day? Well I hope-- and I also hope everyone is on schedule to being thinner, happier and more outdoorsy?
I think after our 30 days is up we should all go shopping for bikinis---wait before you scream—that way, just in case we need more than 30 days, we are going to commit to staying long term.
Do any of you have any questions about the WW program, food points or activity points?
IT IS CRITICAL TO KEEP YOUR DAILY DIARY, this can’t be stressed enough.
IT IS CRITICAL TO DRINK 8 GLASSES OF WATER A DAY, have you?
IT IS CRITICAL TO W/O 30 minutes to one hour per day, did you?
IT IS CRITICAL TO TAKE A DAILY VITAMIN OR ANY OTHER SUPPLEMENTS THAT YOU MAY NEED, did you?
Ok ladies, just in case you were wondering, this is why CK calls me COACH!!
Have a great evening, (no cheating) if you get hungry, drink drink drink plenty of water
A suggestion is to try not to use any flex points your first week on the program. That way you should be pleasantly surprised by your weight loss. For women, the first week is generally the most unless you have a great amount of weight to lose. So I recommend that any extra points you may need come from activity points earned per your exercise regime.
How was your day? Well I hope-- and I also hope everyone is on schedule to being thinner, happier and more outdoorsy?
I think after our 30 days is up we should all go shopping for bikinis---wait before you scream—that way, just in case we need more than 30 days, we are going to commit to staying long term.
Do any of you have any questions about the WW program, food points or activity points?
IT IS CRITICAL TO KEEP YOUR DAILY DIARY, this can’t be stressed enough.
IT IS CRITICAL TO DRINK 8 GLASSES OF WATER A DAY, have you?
IT IS CRITICAL TO W/O 30 minutes to one hour per day, did you?
IT IS CRITICAL TO TAKE A DAILY VITAMIN OR ANY OTHER SUPPLEMENTS THAT YOU MAY NEED, did you?
Ok ladies, just in case you were wondering, this is why CK calls me COACH!!
Have a great evening, (no cheating) if you get hungry, drink drink drink plenty of water
A suggestion is to try not to use any flex points your first week on the program. That way you should be pleasantly surprised by your weight loss. For women, the first week is generally the most unless you have a great amount of weight to lose. So I recommend that any extra points you may need come from activity points earned per your exercise regime.
YOU'RE INVITED
You are invited to participate in the 2010 Healthy Living Program. We currently have a team of 8 that are participating and the invitation is being extended to our friends and family that are looking for a healthier way of living.
We are following the Weight Watchers method of nutrition, please go to www.weightwatchers.com to view the program details;
We are committed to exercising at least one hour per day, for six days. Any form of exercise is approved, but must be daily and for one hour. We take Sundays off;
We STRONGLY recommend that if you are a working person, you do your exercise on your lunch hour. We have proof, from our dedicated team, that working through the lunch hour does a multitude of good things, such as:
a. Gets you out of the office
b. Brings you back clear headed and refreshed
c. Makes you a better employee or employer because of a clearer, more relaxed attitude
d. Is one of the best stress releasers you will find
e. If you take on a partner, it’s a great way to get to know someone better
We are setting up a BLOG today to includes TIPS of the day. Any friendly comments are welcomed. If there are others that you would like to invite, the invitation is open to all that want to participate.
Looking forward to a healthy and blessed new year.
We are following the Weight Watchers method of nutrition, please go to www.weightwatchers.com to view the program details;
We are committed to exercising at least one hour per day, for six days. Any form of exercise is approved, but must be daily and for one hour. We take Sundays off;
We STRONGLY recommend that if you are a working person, you do your exercise on your lunch hour. We have proof, from our dedicated team, that working through the lunch hour does a multitude of good things, such as:
a. Gets you out of the office
b. Brings you back clear headed and refreshed
c. Makes you a better employee or employer because of a clearer, more relaxed attitude
d. Is one of the best stress releasers you will find
e. If you take on a partner, it’s a great way to get to know someone better
We are setting up a BLOG today to includes TIPS of the day. Any friendly comments are welcomed. If there are others that you would like to invite, the invitation is open to all that want to participate.
Looking forward to a healthy and blessed new year.
IT'S JUST THE BEGINNING
Welcome all to the 2010 Good Health Program:
This program is for fun, being with friends and encouragement of a good, healthy lifestyle. When you feel good about yourself, you have a better attitude about life’s ups and downs. If you want to participate, you are invited to commit to this one month program starting today.
You must follow the Weight Watchers (www.weightwatchers.com) food menu and make a chart of all the food you eat and drink per day;
You must follow with a daily exercise program that will increase your heart rate, for a minimum of one hour. IF you are a working person, bring your lunch to work (and eat your lunch at work) so you can do your w/o on your lunch hour;
Daily workouts are critical to this program, please do not commit unless you plan on full participation, an example is below of the w/o that some have committed to:
MONDAY:
Cardio Tennis-1.5 hours
TUESDAY:
Walk/run—3-5 miles or whatever falls into the one hour criteria
Bring a 10lb weight to work and do 3 different arm exercises with the weight throughout the day-20 reps x 2 per exercise
WEDNESDAY:
Hill at LeBard’s home—it’s harder than it looks!!
40 up/down climbs in a one hour period is the goal, start out and do what you can, but meet the criteria of one hour
THURSDAY:
Walk/run—3-5 miles or whatever falls into the one hour criteria
Bring a 10lb weight to work and do 3 different arm exercises with the weight throughout the day—20 reps x 2 per exercise
FRIDAY: CHALLENGE DAY
Walk/run—30 minutes
Cardio Tennis—1.5 hours
SATURDAY: CHALLENGE DAY
Cardio tennis—2 hours
SUNDAY:
OFF
All are welcome, feel free to invite anyone that wants less stress and more fun in their lives.
Remember, you never know whose wedding you may be invited to, so let’s get with it!!!
This program is for fun, being with friends and encouragement of a good, healthy lifestyle. When you feel good about yourself, you have a better attitude about life’s ups and downs. If you want to participate, you are invited to commit to this one month program starting today.
You must follow the Weight Watchers (www.weightwatchers.com) food menu and make a chart of all the food you eat and drink per day;
You must follow with a daily exercise program that will increase your heart rate, for a minimum of one hour. IF you are a working person, bring your lunch to work (and eat your lunch at work) so you can do your w/o on your lunch hour;
Daily workouts are critical to this program, please do not commit unless you plan on full participation, an example is below of the w/o that some have committed to:
MONDAY:
Cardio Tennis-1.5 hours
TUESDAY:
Walk/run—3-5 miles or whatever falls into the one hour criteria
Bring a 10lb weight to work and do 3 different arm exercises with the weight throughout the day-20 reps x 2 per exercise
WEDNESDAY:
Hill at LeBard’s home—it’s harder than it looks!!
40 up/down climbs in a one hour period is the goal, start out and do what you can, but meet the criteria of one hour
THURSDAY:
Walk/run—3-5 miles or whatever falls into the one hour criteria
Bring a 10lb weight to work and do 3 different arm exercises with the weight throughout the day—20 reps x 2 per exercise
FRIDAY: CHALLENGE DAY
Walk/run—30 minutes
Cardio Tennis—1.5 hours
SATURDAY: CHALLENGE DAY
Cardio tennis—2 hours
SUNDAY:
OFF
All are welcome, feel free to invite anyone that wants less stress and more fun in their lives.
Remember, you never know whose wedding you may be invited to, so let’s get with it!!!
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