Advance Weight Loss & Fitness

Weight Loss Tips

Want to try a new snack?

Spread a TB of natural peanut butter over a banana and roll in 1 TB of granola. Eat immediately or freeze.

Want a new idea for breakfast?

Blend together 8 oz of V8 Fusion Light, with a 10 oz. bag of organic frozen mixed berries and 1 scoop of whey or soy protein powder.

Say "NO!" to hydrogenated vegetable oil.

Hydrogenated oils or partially hydrogenated vegetable oils are trans fats and should be avoided. About 40% of the foods on grocery store shelves contain them even if the label says, "O grams of trans fats." Companies get around this by making their snack crackers, i.e. Ritz, Cheese Its, etc. with < .5 gram of trans fat /serving so the label can read 0 grams. TRANS FATS promote inflammation in the body, think hardening of the arteries, and must be eliminated as much as possible.

Say "YES!" to Kashi crackers, Dr. Kracker Krackers, and other crackers from the natural food section which contain no hydorgenated oils.

Are you tired of the same old snacks? Here are a few new ones to try!

• 1/2 cup of low-fat cottage cheese with 1-2 tsp of Lipton vegetable seasoning. Use as a dip for carrots, cherry tomatoes, sugar snap peas or red peppers.
• Cut up an apple and mix with 1TB of chopped walnuts and 1 tsp of maple syrup
• Eat 3/4 of a cup of Barbara's Cinnamon Puffins for 100 calories and 6 grams of fiber.

If you have had your snack and still feel like munching try chewing a strong mint gum. Gum with a big flavor punch will overpower other food so you won't want to eat!

Catch the eating pause! Most folks have a natural "eating pause" when they drop their fork for a few minutes. This is the quiet signal that you are full but not stuffed. Clear your plate then and you will be comfortably full.

Tuna is a great source of lean protein. However, new research indicates that due to the higher methylmercury levels in white albacore tuna we should only be eating 6 oz (1 can) per week. Light tuna has less mercury and up to 9 oz is considered safe. Fresh tuna steaks should also be limited to 6 oz per week.

New Year's Resolutions! Here are some steps to help you make your New Year's Resolution a S.M.A.R.T. goal.

• S = Specific
• M = Measurable
• A= Action Oriented
• R = Realistic
• T = Timed

First, start with a general wellness goal such as, I want to feel more energetic and make healthier choices around my food. Then break that goal down into a series of S.M.A.R.T. goals. Try something like this:

Specific = I will join a health club and go three days a week.

Measurable = By February 1st I will be going consistently Mondays and Wednesdays at 5:30 p.m. and Saturday mornings after breakfast.

Action= I will join this Saturday.

Realistic = Is this a realistic goal? Can you join this weekend? Do you have the money or the time to do so?

Timed= After, I join this Saturday, I will start with one time per week on Monday at 5:30 p.m. In 2 weeks I will add Wednesdays after work and in 3 weeks I will add Saturdays after breakfast.

Approach your healthy eating goal the same way. Here is an example:

Specific= I will bring my lunch to work 3 days per week.

Measurable= Next Monday I will start bringing my own lunch and I will bring it on Monday, Tuesday and Thursday.

Action=I will go to the grocery store on Sunday and buy whole wheat bread, lean sandwich meat, low-fat mayo, and baked chips to have in my lunch.

Realistic=Can you go to the grocery store on Sunday? Do you have a lunch box, an ice pack and anything else you may need in order to bring a healthy lunch?

Timed=By February 1st I will consistently be bringing my lunch on Mondays, Tuesdays and Thursdays.

Holiday Eating Tips

• Practice joyful eating (eat what truly brings you joy and leave the rest)
• Focus on the people and not the food
• Eat a protein and a complex carb 2 hours before the party so you do not arrive starving
• Prepare a healthy food that you like and can nibble on at the party
• Move away from the food
• Drink sparkling water for 0 calories compared to 160 calories for 7 oz of wine
• Look over all the food first and pick the choices that you will truly enjoy
• Permit yourself just 1 trip to the buffet or food table
• Put your utensils down between bites, taking time to socialize
• Slow down and savor the food
• Never eat while cleaning up instead chew a piece of gum or have some sugarless hard candy
• Never bring leftovers home

Do you have at least 5 grams of protein with each snack?

Each gram of protein can take up to 10 mins. to digest so adding protein to all your snacks will help you stay fuller longer. Greek yogurt has 50% more protein than regular yogurt and no artificial colors or sweeteners. Try a non-fat or low-fat Greek yogurt mixed with 1/2 cup of fruit as your next snack. You will be glad you did!

Do you get enough ORAC units (Oxygen Radical Absorbance Capacity)?

Scientists believe that eating between 2000 and 5000 ORAC units daily may increase the body's antioxidant supply enough to result in positive health outcomes. Try the following ORAC rich fruits:

• 1 cup of blueberries 5486

• 1 cup of blackberries 4654

• 1 cup of strawberries 3520

• 1 cup of raspberries 2789

Want more frequent weight loss tips?

Read my new biweekly blog under the weight loss circle at www.thecircle.org or visit my web site to read current and previous tips.

Alcohol is a carbohydrate but it is stored as a fat so drinking daily can slow down your metabolism making it more difficult to lose weight. Alcohol contains more than 7 calories per gram, more than both protein and carbs. Your body will burn the calories in the alcohol first leaving your meal or appetizers to be stored as, you guessed it, fat! That said here are a few of your best choices:

• a 7 oz glass of white or red wine: 160 calories
• a light beer: 100 calories
• 1.5 oz of a clear liquor, i.e., vodka, whiskey or gin w/ a non-calorie mixer: 110 calories

Are spring and ice-cream synonymous? Have no fear there are healthy choices available!

• The McDonald's Kiddie Cone is just 45 calories and 1 gram of fat or if that is simply too small try the larger Vanilla Reduced-Fat Ice Cream Cone for only 150 calories and 3.5 grams of fat.

• The Dairy Queen No Sugar Added Dilly Bar is 190 calories.

• The Cold Stone Creamery Sinless Raspberry Sorbet (Like It size) is only 200 calories and has no fat.

• Baskin Robbin's Red Raspberry Sherbet is just 160 calories and 2 grams of fat.

Do you live near Red's Dairy Freeze in S.P. Maine?

Try a medium dish of the Only 8 for just 64 calories, the Skinnie Minnie for 90 calories, or the Wow Cow for 100 calories.

Do you eat at least 2 servings of fruit every day?

Fruit is rich in cancer fighting antioxidants and combined with a small protein makes a terrific low-calorie snack. Here a few of my favorite fruit and protein snacks:

• 1/2 cup of fresh or frozen blueberries w/ 1/2 cup of low-fat plain yogurt

• 1/2 cup of canned pineapple w/ 1/2 cup of low-fat cottage cheese

• 1 small apple with 1 TB of natural peanut butter

• 1/2 cup of dark grapes with 10 raw almonds

Want more frequent weight loss tips?

Read my new biweekly blog under the weight loss circle at www.thecircle.org

Do you have concrete goals?

There is no time like the present to make your dreams come true! Start with a goal of losing 5 lbs. and create a concrete award for yourself when you achieve it. Perhaps a new song for your i-Pod, a manicure, or a night at the movies. Then set rewards for 10, 15, and 20 lbs and a big reward like a trip when you hit your goal weight. Write down your rewards and post them where you will see them every day.

Do you want to get a great workout without ever leaving your home?

Try channel 937, Exercise on Demand, and get moving to a 5 minute abs tape, a 36 minute cardio blast, pilates, yoga stretch, whatever you choose absolutely free. You can't beat that!

Need a quick snack on the road and have nothing available?

Pull into Dunkin Donuts for a small Reduced Calorie Berry Smoothie for 230 calories, 6 grams of protein and 100% of your daily Vitamin C. Just make this an occasional treat because it does contain 41 grams of sugar!

Need something to put on your steamed veggies?

Grate the outer rind of an organic lemon onto freshly steamed veggies and enjoy!

"A failure to plan is a plan to fail."

Make sure to plan your 2 healthy snacks every day. Tired of the same old snack? Try these new ones:

• 18 Rice Crackers w/ 1tb of natural peanut butter

• 3 slices of flatbread with 1 Laughing Cow cheese wedge

• 1 Fage yogurt with honey

• 4 oz of skim or low-fat milk with 1/4 cup of Bear Naked All Natural Granola

• Strawberry smoothie: Blend handful of frozen strawberries with 1 small banana and 1 cup of low-fat yogurt any flavor. Blend until smooth.

Try a new fruit this month - kiwi!

Kiwi is delicious and has the Vitamin C of an orange, the potassium of half a banana, and the fiber of a half-cup of bran flakes. All this for only 70 calories. To eat cut in half and scoop out with a spoon. (Source: CSPI)

Can't seem to drink 64 oz of water every day?

If you count in your produce, you might be surprised how much water you're actually getting. Cucumbers, green peppers, cabbage, asparagus, cauliflower, spinach and broccoli are 91-96% water. Your broth based soup choices help, too!

Want to avoid high fat take-out food?

Choose 5 low calorie, quick, healthy recipes and write them on index cards. Take them with you to the grocery store to purchase the right ingredients. That way you will always have the ingredients for a healthy dinner at home.

Want to save money at the grocery store?

Look high and low (literally)! Shelves are stocked so that the highest priced items are at eye level. Generic and lower priced brands are on the top and bottom shelves.

Eat Healthy any time any place...

• Keep a stash of ready-to-eat healthy meals, i.e., eggs, whole wheat pasta with a jar of sauce, healthy cereal, etc. so when you have a busy day, you still have a healthy option at meal time.

• Set a day and a time that you usually go to the grocery store. When possible limit this to twice a week.

• Shop in the same store that way you are familiar with the layout and can shop more quickly.

• At mealtime try leaving your serving dishes on the stove or counter and see how easy it is to stick to just 1 serving.