Make the Cut...  

Here’s another reason to put down that bagel!  If you eat few carbohydrates, you will torch more fat when you exercise!  In a study recently published in the European Journal of Applied Physiology, women who followed a low-carb diet (about 20% of their daily calories) for 48 hours burned significantly more fat during a treadmill session- and for 2 hours afterward- than those who ate a more moderate amount of grains, fruit and starches.  When your body’s resources are limited, it saves carbohydrates for vital functions and uses fat as fuel.

Kayaking vs Surfing...

Both kayaking and surfing are great for your core and your arms, but kayaking actually burns more than 100 more calories per hour, 346 compared to surfing's 208, so pick up that paddle!

  

I am glad it is kayaking - I have never surfed!  Bob and I had a date night and went for a 2 hour sunset paddle on the Chicago River yesterday evening.  It was a great new way to see the city and something we love to do together!

Sorry!  not a great photo, we were in a tandem and It was hard for me to turn around!

"Starving Off" your Sugar Binge...

OK so we did have those evil donuts - here is a great recovery plan!
Don’t starve yourself the day after a sugar binge. Instead, wait until your body feels hungry again and eat a small protein- and fiber-rich meal like broiled salmon and roasted broccoli. A meal like this will keep your blood sugar in control and stimulate hormones that encourage your body to burn sugar that it has stored for energy (which you’ll have a lot of because a big sugar binge can super-saturate your body’s sugar stores). Drink a lot of water and continue to eat a higher-protein, lower-carbohydrates diet for the entire post-binge day. This will help you burn off that extra sugar, as well as the water weight that goes along with it.

National Donut Day...

Sorry I didn’t have this info on Friday when it was officially national donut day.  No matter how you spell it -donuts or doughnuts - these treats can be super hard to resist. 

So here is the donut rundown for next year or anytime you have the urge -  so you can make the smartest splurge possible!

This is from an average common donut variety from coffee shops, supermarkets, convenience stores and more.
Donut hole: 60 calories, 3g fat 

Glazed: 240 calories, 12g fat
Frosted: 260 calories, 15g fat
Cream-filled: 300 calories, 14g fat
Jelly-filled: 300 calories, 14g fat
Cruller: 300 calories, 17g fat
Fritter: 380 calories, 17g fat 

I will admit that I did not splurge on the donuts I plunged!  It was hard to resist the specialty donuts from one of my companies newest ventures - Do-Rite Donuts!  And they are done RITE!

Dining Out...

You've been waiting all week for this opportunity to really indulge—after all, it's date night (yes, my husband and I still go out on dates) not diet night!

Your Slim-Down Solution
Choose dishes with names that denote a healthy cooking method. Au jus (cooked in broth), braised, broiled, baked, and grilled all get the green light. Skip anything described as creamy, crunchy, crispy, batter-dipped, or sautéed—words that suggest it's loaded with calorie and fat-laden cream or oil. Want to try everything? It's the perfect time to share. According to a recent study, the average restaurant serves an 8-ounce steak—more than twice the USDA-recommended serving size. Unfortunately, most people eat the majority of what they're served. If your date doesn't want to split an entre, ask your server to bring only half to the table—and pack the rest in a to-go box.

Until Monday - Keep thinking veggies and protein!