Manage your diet during the holidays with these simple tips from our nutrition expert.
By Pamela Ofstein MS, RD, LDN Director of Nutrition Services
It's hard sticking to my diet during the holidays. Any advice on advice on how to manage though this holiday season?
Holidays are full of laughs, good company and of course lots and lots of goodies. Of course, with great foods, there comes great responsibility. Most of us can agree that often some of the best-tasting foods during the holidays are not always the healthiest (don't we wish they were!) but that doesn't mean you have to avoid them all entirely.
We've all been there - that holiday gathering where there are delicious foods to choose from. So which one do you choose? Some of us take a bit more than our stomachs may need, while others will end up taking a bit (a nice little sampling). Too much we know doesn't help with calorie intake and, often, a little bit can end piling up into one big plate. There has to be a happy medium, right?
Avoid temptation? Just go with it? So many choices! But have no fear, there is a way to get through the holidays and keep an eye on consumption.
Here are some tips to help you make the most of your holiday gatherings and still be kind to your waistline:
Be generous with non-starchy veggies. Careful with vegetable dip - remember to dip your veggies and not the other way around!
Avoid fried foods, heavily sauced or gravy covered foods.
You don't have to try everything. If there is a food you aren't really crazy about, skip it.
Share your treats with a friend - makes the portion smaller.
Mingle to keep your mind off all the food; the more you talk the less you eat!
Pay attention to your food. Eat slowly and really savor each bite -you'll be less likely to overindulge.
Stick to your diet soda or -even better -drink water.
If you drink alcohol, limit it to 1-2 drinks for the night.
Most of all, have fun - it's the holidays! Enjoy yourself but don't forget how much work you've put in to your diet and exercise over the year.
Managing the holidays is all about moderation. Remember: it's a short break for a celebration and not a permanent change. There is nothing wrong with enjoying some of the delicious foods offered and if you go off track a bit, get right back on. Don't look back!
1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a ...
... Health Canada and the PHAC's Integrated Risk Management - Publications
1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a three ‘‘I’s’’ approach can serve the club well. Inform individuals of the risks involved in engaging in particular activities. Instruct members/users about what constitutes safe usage of an area. Instill within all individuals an awareness of what they can do to reduce their risk of suffering an injury or incurring a health problem in a particular area.
2. Make sure that every member/user receives a pre-activity screening before engaging in a fitness program at the facility. A preactivity screening can help ensure that individuals who partake in a facility’s program offerings, as well as the club itself, are aware of any potential health conditions that might impact a member’s/user’s safe participation in a particular activity.
3. Make sure that every member completes a waiver-and-release before engaging in physical activity at the club. A waiver-and-release is a document that essentially informs members/users what they are getting into, riskwise, and requires members/users to ‘‘waive and release’’ the facility from any liability that might result from their participation in the club’s programs and services.
4. Have a written emergency response system in place. It is absolutely essential that every health/fitness facility has an emergency response system (policies and procedures) in place. This system must be reviewed and practiced regularly, as well as documented.
5. Have a public access defibrillation (PAD) program as part of the written emergency-response system. The key element of a sound PAD program is an automatic external defibrillator (AED) - a device that can detect certain life-threatening cardiac arrhythmias and can administer an electric shock that can restore normal sinus rhythm.
6. Have an incident report process in place. Life does not always unfold as everyone would like it to. Stuff happens. As such, facilities should have incident report processes in place to properly document incidents affecting the health and safety of members/users.
7. Ensure that all employees have the requisite qualifications and experience to safely and effectively perform the responsibilities of their job. Facilities can limit their risk of liability by making sure that all employees are qualified to perform their jobs in a manner that does not compromise the health and safety of clubs’ members/users or their employees.
8. Establish a preventive maintenance program for the club’s facilities and equipment. One of the major sources of liability claims against health/fitness facilities involves equipment that does not function properly or has been improperly maintained. Both elements can be substantially addressed if a club institutes a well-documented preventive maintenance program that is performed on a regular basis.
9. Have a properly documented, Occupational Safety and Health Administration - compliant system in place for the handling of hazardous materials and bodily fluids. At a minimum, such a system should include specific steps to ensure that all employees are aware of and understand the relevant issues attendant to dealing with these materials and fluids and are trained to properly handle them.
10. Focus, focus, focus. Sound risk management must be a focal concern of every health/fitness facility. To do otherwise is fiscally and ethically irresponsible.
James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.
Copyright 2010 by the American College of Sports Medicine.
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You don't need expensive trainers and a personal chef to get celebrity abs. You just need these three steps!
Fergie Muscle Measure Celebrity Health and Fitness
A while back, I wrote Pro Tips For A Tight, Flat Tummy. My goal was to teach that in order to get a flat and tight tummy, you need to reduce body fat through a calorie-reduced nutrition program, incorporate strength training (2-3 days per week) and cardiovascular exercise (3-5 days per week for at least 30 minutes) to stimulate the metabolism.
If you think 100 or 1000 abdominal crunches a day will give you celebrity abs, then please re-read the paragraph above. I sometimes overemphasize this point because of all the myths we're bombarded with about how to actually flatten the abs.
My goal is to provide you with an abdominal routine that will strengthen and tighten your abs. No anatomy lesson today, just the workout - direct and no nonsense.
The effectiveness of any exercise is based on proper technique, sufficient intensity and intelligent frequency. So work it hard!
1. Reverse Ab Curl
This exercise is for the lower abdominal area. I'm always amazed how many people always start their abdominal routine with some sort of a crunch movement for the upper ab region, yet most of the complaints I receive pertain to the lower portion of the abs.
To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position.
Exhale while lifting your hips and inhale while returning to the starting position. Don't focus on your legs pulling inward. Instead, place all your focus on the lower abs pulling in. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you'll really feel the area being worked.
2. Double Crunch
The Double Crunch is a great exercise because when performed correctly, it focuses on both the upper and lower abdominal region.
Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed gently over your chest or on the sides of your head with the finger tips touching gently. Contracting your abdominals, raise your head and legs off the floor toward one another. Crunch hard and tight. I want you to hold the contraction at the top of the movement for one second.
Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck.
3. Bicycle Maneuver
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.
FREQUENCY:
If you're a beginner, perform each movement slowly and at your own pace. Try for 15-20 repetitions on each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all four exercises in order. Attempt the routine three days per week on non-consecutive days of the week. Don't worry if you can't get the recommended rep range. Do as many as possible with good form and try to increase week to week.
For those with more experience, perform three cycles with one minute rest between each cycle. The key is to keep the intensity level high. As you progress, you'll be amazed at how many reps you can perform and how hard and tight your abs get. Perform the routine three days per week on non-consecutive days.
Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle. Also, don't forget to stretch after every workout for 5-10 minutes.
This routine is effective and produces results when you're consistent on your eDiets nutrition plan and overall exercise program. It's all about balancing all the components to achieve your celebrity abs.
Check with your doctor before beginning any exercise program.
Celebrity Face-Off: Which Celebrity's Abs Would You Most Like to Have?
The secret to doubling your weight loss is at your finger tips!
feeling kind of pissy this week i ve been working my way through ...
There are so many small changes you can make to lose weight, but there's one tweak that can actually double your weight-loss efforts. You don't have to wake up at 5 a.m. or give up cheese to do it, but you will have to take accountability for what you eat.
According to one of the largest and longest running weight-loss trials ever conducted, the secret to doubling your weight loss is simple: Keep a journal of everything you eat - everything.
"The more food records people kept, the more weight they lost," said the study's lead author Jack Hollis, Ph.D. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."
It seems that writing down everything you consume forces you to realize where calories are coming from, and it gets you thinking about what you eat, which leads to accountability as well as a realization of where hidden calories are showing up. Every trip to the vending machine, every cookie you sneak from the cookie jar, every soda you gulp when no one is looking - write it down.
"Journaling your food intake isn't just about what you eat but also how much you eat," says Registered Dietitian Nicole Bengtson, LD/N. "You may not realize that the bag of chips you just ate had two servings in it, meaning what you thought was 140 calories was actually 280 calories."
For example, if you normally eat an entire bag of chips five days a week with your lunch and then cut it down to half a bag (one serving), you'll shave off 700 calories a week from your intake. This could lead to a 10-pound weight loss in a year (1 pound every five weeks)!
Don't leave journaling your food intake until the end of the day either - you're much more likely to "forget" what you ate, says Bengtson. Try to log your foods as soon as possible after you eat them - what and how much you eat is most important. But you may also want to include what time you ate to identify your meal patterns, as well as what you were feeling. This can help you identify if you were eating because you were really hungry or you were eating because you were bored, angry or stressed.
By taking a few minutes after every meal to realize what you just ate, you're likelier to make small changes like sticking to the serving size on the bag of chips. And when you add up all these small changes, you'll end up with one big change in the form of doubling your weight loss!
Do you have a small change that adds up big at the end of the year? Post it below and let us know!
Ring in the New Year with a whole new you! Lose weight the easy way and get 3 free weeks of food with our New Year's special. For more info and to get your savings, check out the deal here!
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By Dorian WagnerSenior Copy EditorEditor's note: Be sure to watch the inspiring video below!Whether it's technically an excuse or not, simply never actually
Overcoming excuses for health, fitness and survival
By Dorian Wagner Senior Copy Editor
Editor's note: Be sure to watch the inspiring video below!
Whether it's technically an "excuse" or not, simply never actually getting started is something that a lot of people who want to lose weight deal with.
In Part 2 of our Overcoming Dieting Excuses series (see Part 1 by clicking here), we see how Cathy tackled some more common problems dieters encounter:
- You have no idea how to get started. - You simply never actually start (I'll start Monday, after Christmas, after my birthday...). - You don't know what you should be eating.
It wasn't until one day when Cathy had her "aha moment" while looking at a picture of herself at her heaviest - "I was able to sort of temporarily step outside of myself and see myself as other people might, and I really recognized, 'Oh my God, there is really a problem there.' "
Got excuses? Watch the inspiring video below. Cathy lost an amazing 115 pounds (nearly a whole person worth of weight!), and her story will inspire you to actually get started...
If you're ready to start losing weight, we're making it even easier by giving you 25% OFF! Start changing your life today!
It's time to stop putting it off... and actually get started!
If you want to see the extended version of the video above, click here.
Like this post? You'll find more motivation here: - Maximum Motivation: How to Recover from a Setback - Drop 6 Sizes! Katie's Amazing Weight Loss - The Ultimate Summer Workout Playlist
Top 7 Diet and exercise excuses
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EDITOR'S NOTE: Have a question for our nutrition team? Make sure you take down the free number below to reach them personally!By Pamela Ofstein, MS, RD/LDeDiets
EDITOR'S NOTE: Have a question for our nutrition team? Make sure you take down the free number below to reach them personally!
Happy Birthday to us! I am proud to announce that March 11 is officially declared as Registered Dietitian Day. Kudos to the nation for recognizing the importance of health and nutrition experts and our commitment to improving your health! We thank the public and media for acknowledging all the work we do and for promoting us as the most valuable and credible source of nutrition information.
Registered Dietitian Day was created by the American Dietetic Association, the world's largest organization of food and nutrition professionals, to increase awareness of registered dietitians (RD) as the essential providers of food and nutrition services.
Thank you for letting us share in your learning and provide you with the tools you need for success! We know weight loss can be challenging and that is what we are here for - we love, breathe, and live nutrition and health - we strive to help make this nation a happier, healthier and tasty place to be!
"Being able to offer my expertise and knowledge to so many - from all over - is truly a rewarding experience. It's unbelievable how many different people I have had the pleasure of counseling online! I don't believe I would receive this same opportunity elsewhere." Tracey, MS, RD Manager of Nutrition Support
"I consider myself to be an all-time foodie. I just want to share with people that good food can taste good; it just takes a little imagination and willingness." Navalee, MS, RD
"Members are embarking on a whole new lifestyle that will enhance each day. I try to help them understand that if you work, have a family, or busy schedule - you can still have time for yourself to get healthy!" Denise, DTR, CPT-AFAA
"A strong support system is so important on the path to weight loss success; I love the fact that I am able to be part of that for our members by providing accurate nutrition information and tips to help them achieve their goals." Kimberly, BS, RD-eligible
"I like to help our members distinguish credible sources of information. I enjoy working with members online because it allows me to reach out to all parts of the nation - the diversity, different traditions and ways of life is so interesting." Wendy, BS, DTR
"Being a fitness professional for many years, I've always stressed that nutrition is a keystone for success and being a new nutritional professional, I do it even more!" Steven, DTR, CPT-NSCA
Do you have a diet question you'd like to ask our nutrition support team? They're available to you! Simply call 866-756-0510 anytime Monday through Friday, 10 a.m. to 8 p.m., and are always happy to help!
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Chronic back pain afflicts millions of people worldwide. And for those who suffer consistently from sore, stiff, even traumatized back muscles and spinal joints, it can be debilitating. There are ...
All My Back Pain Cure Videos Instantly
Chronic back pain afflicts millions of people worldwide. And for those who suffer consistently from sore, stiff, even traumatized back muscles and spinal joints, it can be debilitating. There are many causes to back pain including poor posture, week abdominal muscles, misaligned spinal column, lack of chair support when seated, nonsupporting bed or pillow, and certainly stress and anxiety which gets localized in the body in the back. Regardless of what is causing your back to be consistently sore, you're looking for relief, at least something that will permit you to get through another day.
Resources do exist, help is available. Exercise consistently ranks as the top preventive remedy for lowering back pain. For some people it may be weight bearing exercises such as walking, running, or tennis - others may benefit from swimming, rowing (with proper technique), or stair climbing on a gym machine. Stretching exercises and abdominal strengthening drills, though, can focus your body's attention on local support for removing back pain.
Another common resource includes professional help - physical therapists, chiropractors, massage therapists, and acupuncturists each have special methods for approaching back pain. While all have merits, it's best to consider them all in various forms as a specific technique or a combination may be just what you need.
A consideration for many in extreme pain is medication. This could be general pain relieving drugs that can be bought over the counter or a prescription-required med. Some sleep medications can also provide a side benefit of loosening the muscles just enough to provide consistent back relief. Consult your psychiatrist or medical professional for more help.
Chronic back pain does not need to be a permanent problem in your life. While spinal misalignment or years of poor posture may limit the improvements you can make, some relief is definitely possible. Through the pursuit of consistent exercise, professional help, or even medication, some relief is possible for your back pain.
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Commonly question about Fitness How To Lower Your Back Pain
Question :
Lower back pain on the left side? (more details inside)?
I have pain in my lower back whenever I do any hard activity. It s around the area above my butt.
It started back in late September when I ran a mile and ran pretty hard near the end. I didn t feel it until later but I let it be as I thought it wasn t too serious. Two weeks ago I had to do another mile for a school fitness test and after that the pain became more apparent.
I m gonna assume that it started because of those two events. How can I make this heal?
Answer : sciatia maybe?
Question :
Back pain/cramps and i have to do a fitness test tomorrow! help please !?
I have really bad cramps and when its my time of month I always get really bad lower back pain. Sometimes the pain is enough to make me sick for a few days, so far its not that bad, but I have to do a fitness test tomorrow at school, and I was wondering if anyone had some tips on how to help with the pain. Last time I had to do the fitness test at school i was on my period aswell, and my results were really poor due to the fact that i was in a lot of pain. pleasee tips :)
Answer : Your back pains are caused by tight muscles in your back and when tight they can press into the ovaries to cause excessive pains there. To get rid of the tight muscles you have to free up your back muscles and here s how to do that: Back: (do from a sitting position) Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front and firmly pull down on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.
Question :
Does any one know how to improve posture or can guide me to someone that does as i have lower back pain?
i am a footballer/soccer player , around September of 2011 i decided to do some core exercises but i think i went to hard and injured the top part of my groin area on my right side but it was not to bad as i could still play football, however around December 2011 i dislocated my shoulder and was out for 6 weeks and during these 6 weeks i was really just sitting down playing console games as i had nothing else to do or i would be doing essays for my uni work, when i returned to football around middle of jan 2012 i was unfit but no new pains the groin pain was still there tho, a couple weeks after that my coach wanted me to do some fitness spirnts and as i was doing it my lower back started to hurt but i just went through the pain by the end of training my lower back was really painful and since then i could not be able to play football or even walk for long distances, i just recently a couple days ago went to see a chiropractor as i heard the deal with chronic back injuries and she seems to be very helpful and explained everything in detail she said it would take me roughly 3-6 sessions with her till il be better which is a big relief as ive missed out on football or anything social really for 6 months, these months have really been hell for me gone into depression as i really cant do anything i just hope she helps me and is not ripping me off as each session is 90 pounds and really expensive for me .. my question is does any one have any helpful information regarding how i could get better, im assuming my posture is all messed up from the time ive just been siting down playing video games
Answer : Good posture is achieved by pulling your tummy in and your shoulders back......................
Watching what you eat during the week can be tough. But let's be honest: Your real eating woes don't typically occur from 9-5 on Monday through Friday.
If you can manage to bypass the office candy dish and avoid the doughnuts at the weekly sales meeting, you can stick to your diet on a weekday.
But when Friday night rolls around, all bets are off. Without proper planning, there's a pretty good chance that you'll find yourself staring down a half-pound bacon cheeseburger with no healthy alternative (a.k.a. grilled chicken salad) in sight.
Before you know it, you'll begin convincing yourself that you've been good for the past five days... that you actually deserve this fast food fat trap - along with a mound of greasy, well-done French fries, heavy on the ketchup and maybe even a vanilla shake, to boot.
Well, you'll be very glad to know that your weekend doesn't have to start this way! With proper planning, spelled out for you in this handy Weekend Diet Guide, you'll be able to make smart - and delicious - choices, regardless of where the weekend takes you. And you won't have to spend Saturday and Sunday making up for your Friday night food failures.
Start your weekend right!
Weekend Diet And Exercise Guide
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Commonly question about Fitness Your Weekend Diet Guide
Question :
Please need help for this exam, thanks.?
5. When exercising, you should A. avoid wasting time with a warm-up. B. work through any pain that you experience. C. plan to take in extra protein. D. plan to take in extra water. 6. How does regular exercise help to reduce the effects of mental stress? A. Regular exercise gets you away from the home or office and away from stress. B. Regular exercise gives you better mental discipline, so youre better able to ignore stress. C. People who regularly exercise are happy people and are fun to be around. D. Regular exercise has been shown to reduce the physical effects of stress. 7. What does a measure of your cardiorespiratory endurance tell a fitness professional? A. Your aerobic fitness, or how efficiently your heart is working B. What type of exercises youve been doing C. Your anaerobic fitness, or how well your leg and arm muscles work D. How long you can sustain a weightlifting program 8. Olympic athletes have lowered resting heart rates because A. their lungs tend to be naturally larger. B. they tend to eat low-fat diets. C. they have a lot of muscle mass due to weightlifting. D. they exercise regularly, which improves the efficiency of their heart. 9. Many fitness programs include weight training, which A. helps to increase cardiorespiratory capacity and endurance. B. can be used in place of aerobic exercise, when done regularly. C. is a form of aerobic exercise involving the muscles. D. helps to increase muscular strength and endurance. 10. Athletes warm up to ensure their joints are flexible. Flexible joints are A. important so you can run faster or reach farther. B. important to prevent athletic injury. C. only a concern for cross-training athletes. D. naturally occurring as you move further into your fitness program. 11. Which of the following is a good example of behavior modification for changing snacking behavior? A. I wont purchase any extra food. B. I wont eat dessert so I can have snacks throughout the day. C. When I want a snack, Ill take a 20-minute walk, then reevaluate whether or not I still want it. D. When I want a snack, Ill take only half of what I really wanted. 12. Why might fitness professionals want to have information for their clients on obtaining adequate sleep? A. Because its impossible to expect people to get enough sleep in this busy world B. Because sleep requirements may interfere with exercise schedules C. Because adequate sleep is as important to fitness as exercise and healthy eating D. Because fitness professionals tend to suffer from inadequate sleep themselves 13. If a client is working on reducing stress, what should the fitness professional suggest as a first step? A. Identify the causes of stress. B. Take a vacation away from the family. C. Take a leave of absence from work. D. Take a meditation class. 14. What is one of the most important rules to remember about healthy eating? A. Eat only low-fat, low-salt foods while training. B. Eat 10 or more servings of fruit or vegetables daily. C. Eliminate snack foods and chocolate. D. Eat a variety of foods, with moderation in everything. 15. Which of the following is a true statement about weight loss? A. You can safely lose 10 pounds of fat in one week. B. To lose weight, a person must take in fewer calories than that person uses. C. Some foods absorb calories and thereby hasten weight loss. D. It s possible to lose 40 pounds of fat in one weekend of diet and exercise. 16. Should fitness professionals recommend the total elimination of fat from the diet? A. Yes, because all fats can lead to various diseases. B. No, but its recommended that fat intake be limited to 30 percent of daily total calories. C. No, as long as fats are unsaturated, the amount doesnt need to be monitored. D. Yes, because the modern diet is too high in fats. 17. When you go to the market, what can you use as a guide to learn the number of calories in foods? A. The packaging label B. A government listing of all foods and their contents C. The corporate dietitian D. Frozen foods always have fewer calories than canned foods, so purchase frozen whenever possible. 18. For a person to be considered physically fit, his or her body composition A. should show an equal distribution of fat and muscle. B. can have a high fat percentage, as long as its solid fat. C. should show a low body fat percentage. D. should be measured every two months. 19. How can you help to prevent muscle mass loss as you age? A. Cut back on the amount of calories you eat during the day. B. Maintain a regular exercise program. C. Lift weights twice a week. D. You cant prevent muscle mass loss; its inevitable as you get older. 20. When a client wants to include whole-grain foods in his or her daily intake, a fitness professional could suggest A. fresh fruit and fruit juice. B. low-fat dairy products. C. fresh or frozen vegetables. D. brown rice, oatmeal, and barley.
Answer : This is all common sense
Question :
3 Snacks and 3 meal ideas low in FAT & CARBS?
What are 3 meal ideas (breakfast, lunch, dinner) and 3 (after bkft, lunch, dinner) snacks that are low in FAT, SATURATED FAT, and CARBS? I ve lost 6 lbs since i ve started my diet January 24. I m 24, 5 7" and now 147.2lbs. This is my first time dieting. I m on a 1200 calorie diet and I log in my meals on Web M.D. s calorie and fitness planner to help guide me. I pay attention to labels in the grocery store but over the weekend I was able to know how much I loss when I went to a friend s house. I workout 5 days a week to workout DVDs in my room...I think the fat intake is my issue and im not use to eating vegetarian-like meals because fat adds up quickly. I m now looking at the food pyramid to keep me on track because before i ate a lot of nuts and chicken with beans...I;m unemployed and studying to go back for my masters so I spend a lot of time sitting through the day. And i typically eat breakfast at 10:30 or 11am, lunch 1pm or 2pm, and dinner 5:30pm or 6pm. My Taylor scale comes by UPS today (looks at her watch...). My other scales were inaccurate.
What s a good pedometer/heart rate monitor to use that is cheap ($20.00 or below)??
Thank you for your help and positive+ attitude!
Answer : 3 snacks that are low in fat& carbs: -fruit/vegetables -low fat yogurt like greek yogurt or brand name that has less than 1.5g fat -skim milk -green tea
3 MEALS that are low in fat& carbs: -turkey salad or any type of salad -brown rice and chicken (wihtout the skin) -quinoa or lentils or kidney beans -sweet potato
also I don t know about you but here in Canada, some public libraries have free pedometres that you can borrow for 3 weeks.
People who want to shop for treadmills in Arizona would be wise to check out one of the four locations of At Home Fitness. Arizona's top seller of high-end
Best Buy Selling Fitness Equipment - CE Pro Article from CE Pro
People who want to shop for treadmills in Arizona would be wise to check out one of the four locations of At Home Fitness. Arizona's top seller of high-end fitness equipment has a wide variety of treadmills to shop for. Top-of-the-line treadmills are available in At Home Fitness stores in Scottsdale, Chandler, Gilbert and Ahwatukee. These stores are just a short drive away from other communities in Arizona, too, such as Mesa, Tempe, Glendale and Avondale to buy fitness equipment If you want to buy treadmills in Arizona, people can shop any one of those locations. They'll be able to speak with expert sales associates and try out the treadmills in person. Bring a pair of running shoes and try the treadmills out like you'll use them. Brands available at At Home Fitness include industry leaders such as Landice, Life Fitness, Vision Fitness, AFG Fitness, Sole Treadmills, HealthRider Treadmills, LifeSpan Fitness, SportsArt, Horizon, ProForm Treadmills and Bladez. Of course, there are also many other types of home fitness equipment and home exercise equipment that At Home Fitness sells. Stop into one of their stores today, or shop them online at athomefitness.com
fitness has gyms all throughout the phoenix arizona valley if you buy ...
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Fitness Tips How To Use Your New Treadmill
Fitness Tips How To Use Your New Treadmill How to use your new exercise treadmill - from the fitness professionals at Arizona based Fitness 4 Home Superstore Where to buy treadmills in Arizona
Commonly question about Where to buy treadmills in Arizona
Question :
Where can i buy used treadmills?
I am looking to buy a used treadmill. I dont want to use ebay or craigslist but anywhere else would be nice. Im hoping to find a treadmill under 200$ and i live in phx arizona. If there are any stores in phoenix that sell used treadmills id like to know and thx. Online stores work too
Answer : Check here http://www.discountsportinggoodsshop.com
Question :
Where to buy cheap work out equipment?
I live in Scottsdale Arizona and i want to start working out. I really want a treadmill, i went to a few stores and the cheapest one i found was 500 bucks and that s way to much for me. I don t care of the items are used as long as it works. Thanks.
Answer : Craigslist.
Question :
Do I qualify for gastric bypass surgery?
I am a 26 y.o female. My weight is: 253 and I m 5 2". I have always been big and have always tried to lose weight but it never lasts. I had my gallbladder removed @ the age of 18, fractured both of my knees about 3 years ago (trying to jog on a treadmill @ 230lbs). When I was younger, my mom would buy the diet pills for me to try (dexatrim, metabolife, etc.) also tried different programs (cambridge,w.w) and tons of workout vidoes but nothing ever really helped. My insurance is Ahcccs mercy care- arizona state insurance. I don t know if or how I would qualify. I have 2 kids and I want to be able to run around with them, take them to the zoo and not have to sit every 5 mins cause I can t breathe! It s gotten to where I can t bend over to tie my shoe. Please help!
Answer : You need to call your insurance and ask them if they ever cover this type of surgery. Then you need to find a bariatric surgeon who takes your insurance and talk to him/her about it. They can guide you through all the steps needed to qualify. You will have to have weight related medical problems in order to qualify. They might require you to be on a diet for a few months. Every insurance company is different and you just have to work your way through any requirements. Since you have had a weight problem ever since you were a young child, you would probably benefit from this surgery so much more than trying to go on more diets that never seem to work long term.
My husband had this surgery and is doing great. No more huge appetite and he is so active and wanting to do things all the time. He was a couch potato before. I believe he has fixed about everything in the house now that needed done. He planted a big garden this year that took a lot of work. He lost 160 lbs. and has not gained any back. I know there are a lot of people out there that criticize this surgery, but for some people, it is a life saver that makes life worth living. My husband summed it up by saying everything is so much easier to do now which makes him feel like doing just about everything.
Whether it's your first date or 40th anniversary, try these romantic hot spots!
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While getting the nerve up to ask someone on a date can be difficult, finding the right place to take them can cause the strongest stomach to turn in nerve-racking agony.
How much should you spend? What kind of things will he or she enjoy? What do you wear? What time should you meet? Should it be somewhere fancy or casual? Planning a date can be extremely stressful, especially when you are set on making a good impression.
Fortunately, the key to a successful date does not lie in knowing these answers but in creating the right opportunity to find them out. A successful date is one in which you get to know each other without putting a great deal of stress on the fact that you are both there to get to know each other. A three-hour date with a movie that lasts two and a half-hours is not a good way to get acquainted. However, neither is going to a restaurant and staring at each other with nothing to say.
A good idea is to start off at a coffee shop and always have a back up plan in case it's not going the way you'd like. Tell a friend that you are going on a date and ask them to call you. If you need to get out of it, make the phone call your ticket out. If you guys hit it off, then it's time to get things rolling. Either go straight from there or ask to meet up later that night.
A perfect date is usually one in which you and your date can show off just how imperfect you are and simply have fun. The best way to take the pressure off is to put the spotlight into a fun activity. Check out the top ten best places to go on a date.
1. The Park: You can bring a Frisbee, have a picnic or just simply take a stroll. Try finding a spot that shows off a nice view ahead of time. On your walk, tell your date you want them to see this beautiful view.
2. Zoo: Monkey around and have fun at the zoo. Let the animals lead the way and give you plenty to talk about and see. The zoo is a great place to learn about each other and the world around you.
3. Dinner Theater: Instead of having to keep thinking of things to say during dinner, enjoy the entertainment and then talk during intermissions. The entertainment will give you plenty to talk about to keep the night flowing.
4. Get cooking: Sizzle it up at a cooking class. This is a fun and sexy way to have dinner with your date and get to know each other.
5. Concert: Let the music take the front seat and liven things up at a concert. Concerts are great to let loose, dance, sing and have a good time together. Put on your dancing shoes and get close to your date without having to make the awkward first move. Dancing is one of the most romantic things to do on a date. Slow songs will let you move in close and fast songs will help you let loose and have fun.
6. Dance: Put on your dancing shoes and get close to your date without having to make the awkward first move. Dancing is one of the most romantic things to do on a date. Slow songs will let you move in close and fast songs will help you let loose and have fun.
7. Museums: A beautiful painting makes for a beautiful night. Art museums and gallery walks are fun, interesting and can be very romantic.
8. Exercise: Play tennis, go sailing, canoeing or take a swing at golf. Physical activities like these are great ice breakers and they are super fun. Just remember it's a date not a competition.
9. Sporting Events: Catch a great conversation and hit a home run with sports. Cheer, talk and have fun together while the game takes the pressure off.
10. Theatre or Show: Broadway shows are great, but there are also great local theatres in every community. You can also check you local guide for interesting shows.
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Top 10 motivational songs when I go to the gym I practice bodybuilding 6 days a week So I need good motivations And the number 1 motivations for me are the mind and music So i prepare a good Fitness 10 Best Places to Go on a Date
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Question :
How does my "diet and fitness" sound? Rate 1-10 (10 being the best) + Improvements, what am I missing/2 much?
Please bear in mind I have only just started but this is what i shall be consuming and doing in my workouts.
Food and drinks:
Sea Bass (rare) Swordfish (very rare) Salmon Trout Basa Plain chicken My salad food (feta cheese, yellow & red peppers, onions & red onions, cucumber, sometimes carrots and broccoli but with meals not part of a salad dish) - trying to try different veggies but I seem to hate them all...The salad has oregano, olive oil and vinegar added. My fruits (bananas (love em, mainly 1 per day but I sometimes have 2), raspberries and strawberries (only with yogurt as they taste too sour for me), apricots, plums, nectarines, peaches and apples apples without their skin). Eggs (used to have lots in muffins and omelettes but I always had lots of cheese and ham so it was full of calories and fat so I stopped having them but i ll eat them as scrambled or maybe with mushrooms and lean meat in an omelette - ideas where to use eggs? Or should I just eat them scrambled?) Cereals - Shreddies, Crunchy Nut, Just Right and Muesli (don t eat Muesli often). - With 125m of semi-skimmed milk. The problem I have with cereals is that i sometimes eat 2/3 bowls of it per day to fill me up instead of fruit or something different. Low-fat (or fat free) plain yogurts with fruit in (mainly raspberries and strawberries) Granary or wholemeal bread with lean meat (turkey or chicken) with cucumber
Innocent smoothies normally 1 or 2 cartons a day Orange or apple juice, only one per day and if i have one of these i don t have 2 cartons of an innocent smoothie. Lots of water Milk (sometimes and only one glass)
Exercise (please bear in mind I have no gym access and I have only just started):
30 mins on the treadmill = most is walking, and I know this is gonna sound terrible but only 8 minutes of the 30 minutes is running and the rest (apart from a 2 min cool-down) is brisk/power walking/very fast walking. Burns about 150 kcals. 5 times per week Home multi-gym usage in sets of 12-8-8 apart from the leg exercises Sit-Ups in sets of 12-8-12-8-10 then 25 of them but bringing my knees to my face aswell Side sit ups sets of 12-8-12-8-10 on each side Walking (fast - pink face even down hill) to a certain place and back burns about 100 kcals. Evday Tennis for around 2 hrs (last 45 mins isn t that competitive as I am tired but I still try and work myself - plus I jump and try and keep exercising when I am not serving or when we go to get the balls or whatever). At least 3 times a week but no more than 5. And it is played after dinner (at least an hour after, is this good/bad?) I worked out this is just under 1300 calories burnt in two hrs, but I have no idea how it is that high (i m thinking it is lower because as i said the last 45 minutes or even an hour) More than half of the time I would either play tennis OR go on the treadmill
That s about it, when I worked out how much I burn especially on days when playing tennis it seems I do not consume enough well only on the tennis days so will this make my body turn stuff into fat or not burn fat and only burn muscle or what? I have lots of fat, it can use that haha :P
Thank You! I think I have left some food out but I can t remember them (maybe I actually havn t...) Apart from a bag of crisps every week or two and 2 squares of galaxy chocolate per week (will probably just not have these or only like on special occasions :p).
Thanks...:D
Answer : Dang you wrote alot, OK starting from the top take OUT bass and swordfish. Chicken is best skinless, include turkey also it is good protein. Your smoothies, make them fruit or lean protein. Orange juice is actually bad for losing wieght if that is your goal. IDK about apple juice but check sugar content, Water and tea are best drinks, or those sugar free drinks like crystal light. Don t be fancy with your salad dressing go buy balsamic. Your fruit selection sounds good, don t eat to many bananas though, they can be fattening. As for the eggs try taking out the yolk or buy egg whites in the carton. More protein less fat! With your omelettes add veggies in them like red/green/yellow peppers, onions, mushrooms, and tomatoes. Here are 2 ways you can use eggs besides the standard omelette meal and they are good for diet. CHOCOLATE-CHERRY PROTEIN BARS WHAT YOU NEED 5 scoops chocolate protein powder 2/3 cup dried cherries (unsweetened are best) 3/4 cup pasteurized egg whites 1/3 cup unsalted cashews Nonstick cooking spray TO MAKE 1 Preheat oven to 350 degrees. Mix ingredients in a bowl, making sure there are no clumps. 2 Coat a g-inch square glass baking dish with cooking spray and pour in mixture. Place in preheated oven for 12-15 minutes. 3 Remove from baking dish, let cool, and cut into 6 bars. Total time; 12-15 minutes. Per bar: 180 calories, 45 g protein, 16 g carbs, 13 g fat, 2 g fiber GREEN EGGS AND HUMMUS WHAT YOU NEED 6 eggs 6 tbsp guacamole 6 tbsp hummus TO MAKE 1 Boil 6 eggs, slice in half lengthwise. Discard yolks. 2 Fill with guacamole or hummus. Refrigerate in sealed container. Makes two servings. Total time: 12-15 minutes.
good cereals, try adding fruit to them and have a shake with them to feel you up rather than eating 2-3 bowls. Also you can just have fruit on the side like a bushel of grapes on the side, a apple cut up, with some type of melon cut up. Cut fruits the day before, you probably won t want to in the morning. There are a bunch of whole wheat you can have, Most of the starchy foods we eat are available as whole grain options. Here are some of the most common, many of which can be swapped out for the refined products you may be consuming now. Whole wheat or brown rice pasta Brown or wild rice Whole oats Whole wheat or whole grain cereals Whole wheat flour rye flour Popcorn Whole wheat or whole grain crackers Bulgur (cracked wheat) Buckwheat Millet Barley Wheat berries Quinoa
Ok sweety, your work outs don t sound to bad, just up them as you get comfortable, if you want tips on excercises email me latashamcpeak@yahoo.com. I know a bunch of excercises I am a former marine and training to do mma. Good Luck!!! Oh don t take out your chocolate if that is something you really can t live without, you are young it isn t going to hurt you. If you want to make it healthier change it to dark chocolate.
Question :
I feel like I don t have time to workout! 10 points best answer?
I m a 20 year old female, 108lbs/ 5 2. I try to keep in shape but lately I haven t had any time to exercise... I m noticing that my muscles are really tight because I haven t been stretching or anything like that, I get out of breath more and more easily. I used to be in fitness-model shape and now I m not gaining weight but I m losing the toning that I used to have.
I go to college more than full time and work 34 hours a week. After school or work I usually have some social agenda, usually one date a week and seeing friends about 2-3 times a week. I try to do most of my homework and reading at school during the breaks between my classes but I usually still have about 2 hours of assignments when I get home.
I have one day off from both work and school a week and I usually end up using it cleaning my place and taking care of errands, doing some homework and having some down time to just watch a movie and relax and I don t really feel like working out.
I want to join a gym but I don t have the money or time to drive there. The gym at college is really really small and always really busy. I try parking on the opposite side of campus so I have about a mile long walk.
What should I do? My schedule next semester is going to be even more busy...
Answer : HEY YOU SAID THAT YOU DO SOME CLEANING TO MAKE YOUR PLACE CLEAN
ITS ALSO A FORM OF EXERCISE ........TRY CONVERTING UR CLEANING INTO A FORM OF AN EXERCISE
AND HOW DO YOU GO TO COLLEGE TRY TO WALK TO COLLEGE ( IF ITS NOT TOO FAR)
IT MAY ALSO HELP YOU AND DONT JOIN GYM TRY TO EAT SOME VEGETABLE AND EAT FRUITS ETC ITS MORE CHEEPAR THAN JOINING A GYM........
Question :
Is it so bad that I want to run for shear health and happiness but not for fame and glory. 10 PTS FOR BEST ANS?
okay so I just quite cross country today. I was the fastest on the team, I was number one, and I always got good times and good places. but I HATED it!!! I hate racing, I hate the pressure, I hate the feeling, I hate that my team treats me like crap sometimes, I hate throwing up before races, I hate it that my dad couldnt talk to me like I was his child for 5 years now, I hate that my dad was a controlling son of a ***** and I hated him soooo badly I hate going mentally insane (literally) every saturday morning, I hate being amazing at a sport that I hate and sucking at a sport that I actually enjoy.
All I ever wanted to do was to just run, run freely, run because it releives my stress, run for so many miles because it keeps me healthy and happy.
But my parents think that I am wasting my time running for recreational purposes. They want me to just stop. An hour a day of free time is all I asked for and they think its such a crime. Seriously AN HOUR A DAY IS ALL IT TAKES!!!!!
I dont care if people think I m the "****" I just want to be happy and free with my life. Is it really that bad that I just want to run for my health and happiness and not for fame and glory.
And competing is literally going to take me nowhere, I want to be a fitness trainer when I grow up, and I want to make sure my body is fit. My favorite thing to do is excersizing and I cant live a day without it. The only reason why I ever did cross country is because when my dad was young in his country he couldnt do sports and he thought runnning was cool, so he forced me to do something he wished he can do.
Answer : If you were my child I would be proud of you. Running is very good not only for physical and cardio-vascular well-being but a great way to clear your mind and help de-stress. If you dont want to compete, then dont. Your team was probably just jealous of you and thats why they treated you poorly. I would stand your ground and dont let anyone in the way of your passion. It is good that you are young and care about your health. You only have one body and most other kids in high school are smoking drinking and wrecking the only body that they have. I think you are very smart and just need to do what makes you happy. Try to keep things smooth with your parents, voice your feelings let them know that health is important to you and do the best you can to get along with them. Once your 18 you can do what you want and dont have to answer to anyone, and itll be here before you know it. Good luck and keep doing what you love. Dont let anyone take your passion away.
Last time, we talked about the germs that you are exposed to when you join a gym, but that isn't the only potential drawback to a gym membership. Another
safe At Home Fitness Blog: Articles & Features
Last time, we talked about the germs that you are exposed to when you join a gym, but that isn't the only potential drawback to a gym membership. Another potential problem is lack of training among the staff members.
Many people who join a gym have a false sense of security that the staff knows how to handle medical emergencies and have a misplaced trust that the trainers actually know what they are doing. While some gyms do employ highly-trained individuals and do keep medical staff on the premises, this isn't always the case.
Frighteningly, the American Heart Association reports that nearly one-third of all cardiac arrests that happen outside of the hospital and home occur in sports facilities or fitness clubs. Even if the staff is trained in CPR, this doesn't mean they can get your heart going if you suffer from cardiac arrest. To do this, you will need an automated external defibrillator to be on the premises. While some states do require this equipment to be on the premises of fitness clubs, many are out of compliance. So, before you sign up, find out whether or not the club is properly prepared for such an emergency.
In addition to selecting a club that is prepared for medical emergencies, it is also a good idea to check into the training and certification of the trainers who are on staff. Unfortunately, there are several "certificates" that can be easily earned by completing simple online courses, but this doesn't mean the trainer actually knows what he is doing.
If you are going to work with a trainer, make certain to select one that is certified through a reputable institution such as the National Strength Conditioning Association or the American College of Sports Medicine. This way, you can be relatively certain the trainer will be able to provide you with an exercise routine that will be effective and that will not result in injury. This is particularly important if you suffer from a medical condition that can be aggravated by the wrong workout routine.
Of course, you can run into these same problems if you set up a home gym as well. But, when you sign up for a gym membership, you have a certain level of expectation for the staff you work with. Therefore, make certain you are getting your money's worth by doing some research on the gym and its staff before you sign up.
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Surfing Workout Become a Stronger Surfer Push Up Exercises for Surfers
Surfing Workout Become a Stronger Surfer Push Up Exercises for Surfers In this free workout video on surfing exercises a surfing expert covers push up exercises to help you stand faster on the surfboard and build Exploring the Drawbacks of Gym Memberships: Poor Staffing
Try this Asian-style sandwich that is perfect for lunch or as an appetizer.
Turkey Lettuce Wrap Tacos-0024 Nutritious Eats
This turkey lettuce wraps recipe can be served in lettuce or in pita bread. Serve as an hors d'oeuvre, sandwich or as a main dish. The turkey provides a mild flavor and the chestnuts add a crunchy texture.
Turkey Lettuce Wraps Recipe
1 pound extra lean ground turkey (7% fat) 1/2 cup sliced green onion 2 tablespoons minced fresh ginger 1 can (8 ounces) water chestnuts, chopped 1 tsp. sesame oil 1 tsp. lite soy sauce 1/4 tsp. salt (optional) 1/4 cup chopped fresh cilantro 12 large lettuce leaves (bib or butter)
Optional Toppings: mint leaves, chopped dry roasted peanuts, coarsely chopped
In a medium saucepan that has been sprayed with non-stick cooking spray, saute turkey with onion and ginger. Add water chestnuts, oil, soy sauce and salt. Continue to cook until meat is done. Add cilantro.
To serve, arrange a bowl of meat mixture, lettuce leaves and optional toppings on serving area. To make each lettuce wrap, place about 1/4 cup of meat mixture in a lettuce leaf. Add optional toppings. Roll up and enjoy!
Variation - Turkey Pitas: Cut 3 pocket breads is half. Line each with lettuce. Add 1/2 cup of meat mixture to each pocket. Makes 6 halves.
Reprinted with permission from Quick & Healthy Low-fat, Carb Conscious Cooking - 2nd edition or Quick & Healthy Volume II (ScaleDown Publishing, Inc.). Available at www.quickandhealthy.net.
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Commonly question about Fitness Turkey Lettuce Wraps
Question :
Can i still lose weight eating like this? I do fitness kickboxing 4-7 times a week?
Thursday: 1 banana Whole wheat pasta with tomato zucchini and chicken Vanilla greek yogurt Fish in lemon white whine sauce, broccoli and a potato croquet
Friday: Oatmeal made with skim milk with honey and blueberries Banana and blackberry pomegranate yogurt General Chaos chicken with broccoli and some rice granola bar with dark chocolate 3 peanut butter filled chocolate truffles
Saturday: 2 eggs 2 pieces of toast 1 piece of sausage some hash browns and a glass of pineapple juice crispy chicken and lettuce wrap with some bbq sauce some cantaloupe
Sunday: Banana and a vanilla greek yogurt 2 or 3 oreos 1/2 a chicken and cheese panini and some mac and cheese w/ 2 pieces of french baguette from Panera
Monday: Cantaloupe Chicken soup and some fruit salad Fruit and Walnut snack from McCdonalds Some cantaloupe & some pear & a raspberry greek yogurt 1 glass almond milk
Tuesday: Oatmeal made with almond milk with honey and blueberries Celery and carrots with peanut butter and an apple Cherry pomegranate yogurt Chicken cheese burger on a honey wheat deli flat and broccoli
Wednesday: 1/2 a pomegranate greek yogurt Honey turkey with lettuce on a whole wheat low carb tortilla with an orange a strawberry banana smoothie and a strawberry and grape fruit salad Salad with grilled chicken and asian ginger olive oil vinaigrette and a pear and a french vanilla yogurt 1 glass skim milk with fiber
Thursday: Kashi honey oat cereal Chicken salad with some croutons and italian dressing and 1 cupcake (friends birthday) Small piece of chicken parm and small piece of lasagna and 1 small piece of ice cream cake (moms birthday)
Friday: Mixed berry yogurt Celery and carrots with peanut butter and an apple A few small pretzels (3 or 4) and a few sour cream and onion corn puffs (9 or 10) 1 concord chocolate banana smoothie made with 8 oz. Skim milk with added fiber, 1 activia vanilla yogurt, 1 banana, ice and smoothie mix powder Chicken burger with one slice cheese on honey wheat deli flat with some carrots
Saturday: 2 eggs, 2 pieces of irish sausage, some hash browns and 1/2 pieces of whole wheat toast and a glass of pineapple juice strawberry 100% juice smoothie whole grain low carb tortilla with honey turkey and lettuce on it with stonyfield 0% fat chocolate underground yogurt 6 french cookies (my french exchange student came bearing gifts) 3 milano melts cookies 1 chocolate chip cookie 1/2 a slice of chicken broccoli pizza
I do fitness kickboxing 4-7 times a week can i still lose weight eating like this
Answer : You actually need to up your calories some. This will give your body more energy. Try to have some whole grains at breakfast every day. You are eating a lot of processed foods. Cut out these as much as possible. They are unhealthy, even if labeled low fat or low calorie because they have a lot of additives. The healthier you eat, the better your body can use the nutrients.
Cut out sweets, seconds, and junk including processed foods and things made from white flour. Use the whole grain version instead like whole wheat or multi-grain bread, whole wheat pasta (which I actually prefer), and brown rice. Drink only water. However, allow yourself one small cheat a week. This keeps you from feeling deprived and gives you something to look forward to the rest of the week.
Eat lots of fresh fruits and veggies, moderate amounts of whole grain carbs and lean protein. Some people have no snacks. I find I get headaches if I dont eat more frequently, especially when first starting to eat healthy and exercise. Ill allow myself a healthy snack of a small piece of fruit or veggies. Just be sure no dressing or peanut butter with it. Studies have shown that it is better to have 3 medium size meals and 2 small snacks rather than just 3 large meals. This helps keep blood sugar more steady. Plus you wont feel so hungry at meal times.
Question :
Healthy but yummy foods?
i need ideas for some variety in my food cuz its getting kinda boring...for lunch i usually eat either a slice of turkey wrapped in lettuce with a little bit of honey dijon mustard or sushi but thats getting expensive. i eat oatmeal for breakfast and have nature valley vanilla yogurt bars or kashi honey nut bars as a snack plus tons of fruit (rasberries, strawberries, honeydew melon, plums and dried apricots) during the day...then dinner is usually chicken or fish and salad and sometimes frozen yogurt...any suggestions? i have access to a microwave and a refrigerator here at work..i was thinkin lean cuisines but i thought those werent good for u because they are processed...i also work out every day, cardio plus weights and 4 fitness classes a week so i need lots of energy and also to feel full faster and for longer...thanks :)
p.s i drink tons of water, no soda and very little juice
Answer : Get a whole wheat bagel or English Muffin (toast em first), throw on the turkey, a piece of low-fat cheese, and some yellow mustard.
Vanilla or Plain yogurt - add cinnamon and a pack of Splenda and a few berries, and a crunched up granola bar - YUMMY!
Get Tilapia fish. Cook in Olive oil and add salt and pepper to taste. Lean cuisines are fine in moderation. They re usually low in salt too. I like the butternut squash ravioli one.
Make sure you re getting calcium too!!! You ll need that for strong bones. You don t want osteoporosis.....
Throw some pasta sauce over your chicken, and a few sauteed veggies.
Protein is good for energy.
Question :
Healthy but yummy food ideas?
i need ideas for some variety in my food cuz its getting kinda boring...for lunch i usually eat either a slice of turkey wrapped in lettuce with a little bit of honey dijon mustard or sushi but thats getting expensive. i eat oatmeal for breakfast and have nature valley vanilla yogurt bars or kashi honey nut bars as a snack plus tons of fruit (rasberries, strawberries, honeydew melon, plums and dried apricots) during the day...then dinner is usually chicken or fish and salad and sometimes frozen yogurt...any suggestions? i have access to a microwave and a refrigerator here at work..i was thinkin lean cuisines but i thought those werent good for u because they are processed...i also work out every day, cardio plus weights and 4 fitness classes a week so i need lots of energy and also to feel full faster and for longer...thanks :)
p.s i drink tons of water, no soda and very little juice
Answer : You re eating great so I wouldn t stress. If you re getting bored, just mix up what you re eating, i.e. for breakfast eat different kinds of cereal, hot and cold. Smoothies are also great, I love making strawberry/banana/OJ smoothies for snacks. And for lunch, switch meats from turkey to ham or roast beef, and try different sandwiches on whole grain bread (do not fear whole grains, they are very good for you and carbs should NOT be avoided unless they re processed).
For dinner, you can try whole grain pasta in organic pasta sauce, or different types of marinated chicken (BBQ, spiedie, lemon, etc.). And you can make healthy soups, stew, beef stroganoff, etc. Just browse recipes, make healthy substitutions such as whole grain pasta, olive/sesame seed oil, etc.
Also for breakfast, I sometimes make my own waffles with this whole grain buckwheat waffle mix...it tastes great and it s loaded with healthy carbs and fiber, and some protein. And you can mix in fruits or top the waffles with them, and use olive/canola oil based margarine and low/zero sugar syrup, or some maple syrup once in a while won t hurt. Makes pancakes, too...and you can get cheap waffle iron for around $15.
