SHEDDING YOUR WINTER COAT
For some, cold weather tends to bring on a sense of indoors, warm and snuggly, and of course comfort foods to accompany that. Furthermore, cold weather tends to limit outdoor activity and at times, even routine exercise commitments. If calories are adding up and physical activity is diminishing, this could add on those unwanted winter layers. April means that warmer temperatures are around the corner. Transitioning from Winter to spring includes shedding that extra layer and getting out of the winter coat, and into the swim suit. There may be a need to also shed those possible extra winter pounds 😉
Here are some great tools and tips in April to help make that transition seamless:
Setting Nutrition Goals
Sure it is difficult to make lifestyle changes. Setting nutrition goals can be especially daunting with the loads of nutrition information available. Don’t feel alone if you are not sure where to begin. Here are some useful pointers for success:
Set a Specific, Reasonable, Measurable Goal
The most common mistake that people make is to set several difficult goals at once. Then, when the goal is not met, they feel discouraged and give up. The best approach is to set one large goal, along with several smaller goals.
Once the smaller goals are met, you can set three more, until the large goal is met.
Write down your goal and put it on the refrigerator as a reminder.
Savor your meals
The faster you eat, the more you tend to overeat.
Don’t drink your calories
Choose water or unsweet tea as a beverage, Many beverages are full of sugar and empty calories.
Portion distortion
Use smaller plates. This helps keep portions appropriate.
Fuel your metabolism
Eat smaller mini meals throughout the day rather than big meals at traditional meal times. I call it ELMOs law: Eat Less, More Often.
Choose a Reward
We often punish ourselves for not meeting our goals but never reward ourselves when we are successful. It can be anything, from going to the movies to buying a new outfit. But hold off on the reward until you see results.
Ask a friend for support
Friends and family may be able to help encourage you and keep you on track.
Get moving
Losing the pounds does not only depend on what and how much you eat, but also your physical activity. Here are some key tips to get the maximum out of your limited time:
– Set aside at least 45 minutes 5 days a week to get your heart rate up, or break a sweat.
– Combine cardio and strength training in this time
– Mix up your workouts so that your body does not become physiologically adapted to the same routine.
Nothing changes, if nothing changes !!
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Recipe Selection of the Season
Low Fat – Lemon Pie
( serves 8 )
8-oz pckge fat-free cream cheese
1 ½ cups fat free milk
1 4-ounce package Lemon-flavored Instant Pudding and Pie Filling
1 tbsp lemon zest
1 reduced fat graham cracker pie crust
4-ounces canned mandarin orange segments, drained
Using an electric mixer, whisk cream cheese until soft and creamy. Add milk, pudding and pie mix, and lemon zest. Mix until smooth. Empty lemon filling into prepared pie crust. Put mandarin orange segments around the edge. Refrigerate until set.
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A great brunch or lunch selection for the warmer months are sampler salads
Serve on Ezekiel bread (sprouted grains made into bread).
Egg Salad (single serving)
3 chopped up egg whites
¼ cup celery
¼ cup finely chopped cucumber
Sprinkle of fresh parsley
1 tsp mustard sauce
( Optional) 1 slice of turkey bacon, chopped up
Mix all ingredients in a bowl.
Tuna Salad (single serving)
4 oz tuna (from can, drained from the water)
¼ cup celery
¼ cup finely chopped cucumber
1 tsp mustard sauce
Splash of red wine vinegar
Mix all ingredients in a bowl.
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CAUTIOUS CALORIE WATCHER
Place these in order of Highest to Lowest Calorie range
Burger King Original Whopper with cheese
Wendy’s Classic Single
Burger King Cheeseburger
Hardee’s Monster Thickburger
McDonald’s Double Quarter Pounder with cheese
ANSWER:
1.Hardee’s Monster (1410 calories) 2. McDonald’s Double Quarter w/ cheese (730 calories).
3. Burger King Original Whopper with cheese (700 calories) 4. Wendy’s Classic Single (430 calories)
5. Burger King Cheeseburger (350 calories)
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Fitness Corner
Using the Buddy System to get into an exercise routine is a great motivation.
You will feel more confident and self-assured when you are not the lone ranger at your visits to the gym or a even on a brisk walk around the block. Plus, as time goes by, you will have somebody to pump you up about going to class when you’re not in the mood and you can return the favor when your buddy’s enthusiasm wanes.
Cardio workouts
Remember, as explained in Previous Newsletters:
Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is related to how the different hormones bind to either alpha or beta receptors. Before going into a physiology dissertation, in its simplicity, high intensity can overcome problems associated with alpha-receptor dominance in stubborn body fat. Well, why not keep the intensity high all the time, you may ask. The answer is that while high intensity can break down fatty acids in the cell, it does not burn fatty acids as a fuel, so that’s where the intervals become important. Switching between high and low creates that magic bullet.
– Interval Work out Challenge!!
- Stepper and stationary bike : 40 – 60 minute work out
REPEAT THIS ROUTINE TWICE OR THREE TIMES DEPENDING ON AMOUNT OF TIME YOU CHOOSE (each rotation is 20 minutes)
Set stepper up on Manual setting. Alternate between level 6 and level 10 for the following intervals (every 30 seconds) for 10 minutes:
Mins 0 – 2: warm up at Level 6
Mins 2 – 2:30: Level 10
Mins 2:30 – 3 Level 6
Mins 3 – 3:30 Level 10
Mins 3:30 – 4 Level 6
Mins 4 – 4:30: Level 10
Mins 4:30 – 5 Level 6
Mins 5– 5:30 Level 10
Mins 5:30 – 6 Level 6
Mins 6 – 6:30: Level 10
Mins 6:30 – 7 Level 6
Mins 7– 7:30 Level 10
Mins 7:30 – 8 Level 6
Mins 8 – 8:30: Level 10
Mins 8:30 – 9 Level 6
Mins 9 – 10 Level 4
Jump on stationary bike for 10 minutes at moderate pace (level ~ 3 or 4)
