The Sensible Route to Slim...

I thought this article was short and sweet and to the point!  

In the long run, repeated episodes of unhealthy weight-loss attempts are more likely to cause damage to our body and outweigh the health benefits of short-term weight loss. That doesn't mean it's better to stay at an unhealthy weight. We just have to make sure that we are losing weight in a healthy way and are able to maintain that weight loss.

It takes about a 500-calorie deficit per day to lose about 1 pound per week. If you incorporate exercise that burns an additional 500 calories per day, then you can lose 2 pounds per week. The recommendation would be to aim to lose no more than 2 pounds per week on average. "On average" takes into consideration that the initial weeks may result in greater weight loss because of the loss of retained fluids from exchanging fatty, salty foods for a healthier, more balanced diet. But overall, you should average out to about 2 pounds per week. If you are losing more than that, then you are more likely resorting to less-healthy methods of weight loss, which can hurt your metabolism and health in the long-term.

Believe it or not, people who lose weight at a slow, steady rate tend to keep the weight off longer because they are incorporating new, healthier habits instead of taking drastic measures to get the weight off. When we shift our focus from '"dieting" to "creating a healthier lifestyle," we are more likely to succeed in keeping the weight off for good.  Here are a few ways to do just that: Water:  Make it a daily priority to stay hydrated with water and to incorporate vegetables and water into every meal.  Portions do not need to be large, but by keeping these two ideas in mind, you will be most likely to become deficient in essential nutrients your body need to function.

Ultimately, it's more important that you cross the finish line and achieve a healthy, fit lifestyle you can maintain, rather than losing a lot of weight quickly, but being unable to maintain the healthy weight because you took extreme measures to lose it. We all know that extreme measures cannot be maintained long-term.

Until Monday - keep thinking veggies and protein! 

Cookout...

Just a little reminder, most experienced dieters know the basics of navigating a cookout - fruit salad, yes; potato salad, no.  But even the most diligent calorie counter can overlook a slather of mayo here, a triple squirt of ketchup there.  People think that if they just have a dab of something and eat it standing up it doesn't count.  Ha ha regrettably, that's not the case and especially during bikini season, it's better to get your fill from what's inside the bun, not what's spread on it. The good news: You can add so much flavor to your food for practically no calories.  When in doubt - you basically can't blow it with mustard! There are plenty of zero-calorie varieties to choose from, and even honey mustard, with its marginal amount of sugar, has just five calories per teaspoon.

Reverse Dumbbell Chop...

Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh (a). Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs (b). Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.

I will start these as soon as my back is better!

Is it Time Yet?....

3pm and I really do need a snack!  You should eat a snack that contains protein between 3 p.m. and 4 p.m.  I go for an apple,  a piece of low-fat cheese, or some almonds.   No matter what,  try not to miss this snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.  

You know me - I am always wondering about my next meal!

Purple Carrots...

You know carrots are good for you, but did you know that purple carrots are even better? “Purple carrots contain all of the phytochemicals found in orange carrots, and they also contain anthocyanins, which are potent antioxidants!  This sweet, crunchy snack is loaded with powerful anti-aging properties and protects against damage caused by oxidation (free radicals).  Plus - you must remember - purple is my favorite color!  I have only found these at the farmers market in the Fall and LOVE them!

Chia Pets Full of Nutrients....

OMG - Too late - I just threw away my Chia Pet and than came across this article!  Who Knew!!!!

Q. What do you think of chia seed?

A.  We think they do way more than grow a head of green hair on a guy made of clay.  Chia seeds (Salvia hispanica) sprout “hair” and “fur” on Chia Pets, but on the healthy food front, they’re a nutrient powerhouse.  Originally chia was the only food stuff the Aztec warriors carried into battle. And for good reason:  Chia seeds are nearly as high in protein as quinoa and as high in omega 3s as flaxseed, but unlike flax, you don’t have to break open the seeds to get all their goodness.  Need more proof of their high health quotient?  When hens are fed chia seeds rather than regular feed, their eggs are significantly lower in cholesterol.

This nutty tasting food of the Aztecs can be stored for long periods and provides quick energy.  It also keeps you regular, because chia is 50 - 60 percent fiber, as well as high in vitamin B, calcium and potassium.  And there is evidence that chia reduces visceral fat, the nasty inner spare tire that can lead to diabetes and heart disease.

Sprinkle the seeds on salads or grind them up and add to whole-grain muffin recipes.  After you sprout your Chia puppy, sheep etc, feel free to eat them (just the green stuff of course).

Until Monday - keep thinking veggies and protein! 

ARUGULA...

At a tiny 20 calories for every 3 cups, arugula provides an excellent source of folate, vitamins A and C, and more than 100 percent of your daily vitamin K needs.  Not only is it a great weight-loss food, arugula can also help reduce your risk of bone fractures this summer: a recent Framingham Heart study found that people who consumed approximately 250 micrograms per day of vitamin K had a 35-percent lower risk of hip fractures compared to those who consumed just 50 micrograms per day.  

Arugula has a light spicy, peppery flavor and I love to add it to my salads, it is usually already included in my mixed organic greens!

Dumbbell Side Bend...

Hold a pair of dumbbells at your sides, arms straight and core engaged (a). Without twisting your upper body, slowly bend to the left as far as you can, lowering the weight toward your left knee. (b). Pause, then slowly return to an upright position. Repeat, bending to the right side. That's one rep. Do 10.

Side Note... The best thing for your abs is laughing. Every time you laugh it strengthens your abs - If you start busting a gust, you are absolutely toning your abs :).

Farro...

A new discovery for us!   Farro, an ancient grain, has long been loved in Italy because it has a delicious nutty flavor and chewy texture. It is enjoying a resurgence among chefs worldwide.  

I consider farro a treat and definitely make sure I portion it!  It is high in calories and carbs.  Bob made a wonderful lunch the other day using farro.  He followed the directions and then sauteed some onions, peppers and garlic, added some tomatoes and used many of our Indian spices, then he added some chicken and let all the flavors simmer together!  Yum!!  I see Farro taking the place of risotto and couscous!

More info - Farro is a whole grain that is an excellent source for complex carbohydrates. Additionally, farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested. Below are more detailed facts regarding farro’s nutritional value:

Per ½ cup raw farro:

• 170 calories
• 1.5 g of fat
• 0 g saturated fat
• 0 mg of sodium
• 34 g of carbohydrates
• 5 g of dietary fiber
• 2 mg of iron
• 6 g of protein
• 4 mg of niacin
• 60 mg of magnesium
• 2 mg zinc

In addition to minerals and vitamins, farro is rich in antioxidants, phytonutrients, lignans and betaine.  Betaine, when combined with choline, has been shown to prevent or reduce stress-included inflammation, which can be beneficial for individuals suffering from certain medical conditions.

Tofu vs Sprouted Tofu...

Sprouting is becoming more popular these days!  The big difference is in the name. Regular tofu is made from whole soybeans, but sprouted tofu is made with sprouted soybeans. When beans or seeds are sprouted, they're more nutritious and easier to digest than the regular beans or seeds.  As you can see from the chart below, the sprouted tofu contains more calcium, iron, and protein. However, it also contains more fat and calories as compared to regular tofu. I didn't notice much of a difference in taste and texture, so choose between the two based on your dietary needs. If you're trying to lose weight, you may want to choose the lower-calorie regular tofu. If you're a vegan or protein is important to you, then I'd go for the sprouted tofu!  I don’t eat a lot of tofu, but I always have it on hand for my veggie stews and if I do go out to an Asian restaurant, I usually go for the tofu instead of the heavily marinated chicken or beef!  

	Super Firm Tofu (79g)	Super Firm Sprouted Tofu (85g)
Calories	80	130
Total Fat	4g	8g
Saturated Fat	.5g	1g
Cholesterol	0mg	0mg
Sodium	0mg	5mg
Carbs	2g	1g
Fiber	1g	less than 1g
Sugars	0g	0g
Protein	8g	14g
Calcium	6%	15%
Iron	8%	10%
Ingredients	Water, Organic Whole Soybeans, Magnesium Chloride	Filtered Water, Sprouted Organic Non-GMO Soybeans, Calcium Sulfate, Magnesium Chloride

DIET...

How many times have you heard this - The word 'diet' is negative and implies people can go on and off them!  It is so often true, I have seen this happen to so many people, myself included!

What about “diet foods” -  how confusing can that be!  What diet is the 'diet food' geared for?  Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?  Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, after all, few people actually stop at only one pack.  It might be 100 calories, but don’t forget to look at the sugar and sodium included!  Than there is the point system - I feel these just don’t help you learn how to eat healthy!  

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.  Learning to eat properly for a lifetime is more beneficial.  The emphasis should be on choosing healthful foods every day and changing lifestyles for the better. 

It’s never easy, but once you take the plunge, make the commitment it will get easier and become second nature!  So instead of sticking to diet fare, fill up on nutritious, wholesome foods. 

Until Monday - keep thinking veggies and protein! 

Summertime and Thyme ...

High in flavor, vitamin K, manganese, and iron, thyme is an herb with volatile oils, which support cells (especially in the brain) and protect membranes which can suffer when you diet.  Not to mention, thyme is delicious, and keeping your food tasty is a key to weight loss.

So proud of our balcony herb garden!  Oregano, sage, thyme, rosemary and tarragon!  The basil has a pot of it's own!

Standing Core Stabilization...

Standing with your feet hip-width apart, use both hands to hold a dumbbell straight out in front of your chest, core engaged (a). Moving your torso slightly, slowly rotate your arms to the left as far as you can (b). Pause, then rotate to the right. That's one rep. Continue for a total of 10 reps.

When you want to sculpt lean, sexy abs, doing crunches is highly overrated. Why? On-your-back moves target just one part of your midsection and leave out the deep-lying muscles that cinch in your waist. An upright abdominal workout engages all the muscles you need for a bikini-worthy middle—minus the neck strain. You'll be strengthening your entire core, the dozens of muscles that make up your hips, pelvis, lower back, and abs. And this will improve your posture and ensure you perform everyday tasks, such as lugging heavy grocery bags or running to catch a bus, more efficiently! 

I got three more to show you!

Cilantro...

Did you know that cilantro has numerous health benefits and is packed with nutrients such as fiber, iron, thiamine, zinc, folate, phosphorous, folate, vitamin K, and more?  Cilantro may increase the production of digestive acids, which can help stimulate the gut to move waste out. A healthy digestive tract is key for weight loss! Plus, it has a great aroma and flavor that screams summer!  And I thought it was just a wonderful garnish!  We do use it all the time whenever we are cooking a Mexican?spanish themed dish!   Ha ha - sad to admit - how many times I have picked up parsley by mistake at the market!!!! 

Another Yogurt Choice...

Skyr - This Icelandic yogurt is technically a soft cheese, but its texture and nutrients are similar to Greek yogurt, and it includes the same basic ingredients: skim milk and live active cultures. Skyr is made using a centuries-old straining processes that removes the whey (liquid), which makes it creamy and thick - stick a spoon in it and turn it upside down – it won’t fall out! without providing any fat. A single 6 oz container of plain, nonfat packs 17 g of protein compared to about 15 g in Greek  and 8 g in traditional yogurt. 

I did a taste test, side by side with my yogurt of choice - Fage.  It was a bit thicker and a bit tangier!  I found it at Whole Foods and only in the small, 6 ounce containers (on sale - 2 for $4.00).  For now I will stick with my Fage!  Always remember, to save on the sugars and the calories,  add your own fresh or frozen berries!

Take Note...

Nuts are a good source of protein, fiber and healthy fats. But, they’re also fairly high in calories - and way too easy to eat by the handful!  Here is a new, smart way to portion them out:  put them on a Post-it.  Each 3 by 3 inch piece of paper fits a 1 ounce serving of nuts!  (that’s about 24 almonds, 35 peanuts or 49 pistachios)  Goodbye, guesstimation!  The only place I have ever seen the snack packs of almonds is Trader Joe’s!  Now I can portion them out for many afternoon snack - sorry work - I might be using more Post-its than usual!!!

I love these little tidbits!

Until Monday - keep thinking veggies and protein! 

Rules...

Eat breakfast within 30 minutes of waking?

Why it's OK to break this rule: It’s true that studies consistently show that people who eat breakfast tend to weigh less and are more successful at maintaining weight loss. In fact, having breakfast daily is one of the habits that 78 percent of the “successful losers” who have enrolled in the National Weight Control Registry share. All of them have sustained a weight loss of 30 pounds or more for at least one year and some for up to 66 years. But that doesn’t mean you have to force yourself to eat first thing in the morning if you’re not hungry. Consuming breakfast later in the morning, perhaps after a workout to rev up your appetite, is equally effective. One study found that eating a big breakfast that’s high in protein and low in carbs helped overweight women lose an average of nearly 23 pounds.

Interesting study!  I was never much of a breakfast person before I started the “healthy lifestyle”.  My morning routine now is to have my cup of coffee while I post my blog, try and get my work out in, shower, than I have breakfast before I leave for work!  95% of the time my breakfast consists of organic, omega 3 eggs!  Looks like I am a “rule” breaker!

2 Exercises for Lean Sexy Legs....

Hold It

At the end of every set, try to hold a contracted position (like the bottom of a squat) for as long as you can.  This is called an isometric contraction and will help you get stronger through the toughest parts of range of motion.

Sprint for Lean Legs

Sprints are cardio intervals, bringing the heart rate up fast and then letting it come down in between. This boosts metabolism and burns more calories than jogging at a steady rate and is a great way to get leaner legs. Start incorporating sprints into your next cardio workout by moving as fast as you can for 15 seconds (with plenty of recovery in between) up to three times during your session. 

Thank you Shape magazine for keeping me motivated!!