Advance Weight Loss & Fitness

Holiday Survival Strategies!

When trying to maintain or even lose weight 95% of your diet should be about nourishing your body with healthy, food and 5% should be because it is JOYFUL! Foods like your mother's special Christmas cookies. On holidays like Christmas enjoy these foods in moderation and skip the chips and dip you can eat any time of the year.

Do not arrive at the party absolutely starving. Have a small snack a couple of hours before the event i.e., an apple and a slice of low-fat cheese. This ensures that you are hungry but not famished.

Look over all the goodies before you bite and then choose what you really want.

If you try something and you do not like it; STOP eating it and throw it out as covertly as possible.

If there is a dinner make sure not to fill up on too many appetizers and be too full to enjoy the meal. Remember to put your utensils down between bites, taking time to socialize.

If the party is only appetizers try and look them over first and choose what you really feel like. Do NOT stand and talk near the appetizer table. When you have your plate MOVE AWAY from the food.

When you are done eating throw your plate away, paper only please, so that you are not tempted to get seconds.

Chew a piece of gum or sip water when you have decided that you are finished eating to keep your hands and mouth busy.

Bring your own healthy appetizer that you can nibble on like fresh veggies and hummus.

Be aware of the calories in alcohol. Avoid cocktails with sugary mixers and stick to a 5 oz glass of wine for about 100 calories or a light beer for about 110 calories.

Alternate alcoholic beverages with water.

Do not nibble while cleaning up instead put a piece of gum in your mouth or a sugar free hard candy.

Do not bring leftovers home if they will call your name in the middle of the night. Tell yourself, I can have this food again. No need for a "last supper!"

With these simple strategies you can enjoy some Holiday treats and not worry what the scale will show on New Year's Day!

Weight Loss Tips

12 New Healthy Snacks for 180 calories or less

Mix 2 TBs of pistachios with 2 TBs of dried cranberries

Swirl 1 TB of honey into ½ cup of fat free Greek yogurt

Slice a small banana down the middle and fill with 1 TB of cashew butter and dust with cinnamon

Top ½ cup of fat free vanilla pudding with ¼ cup of thawed frozen strawberries

Core an apple and fill with 1 tsp. of brown sugar and a dash of cinnamon and microwave for 2 ½ mins. Top with ½ cup of nonfat vanilla yogurt

Add ¼ cup of drained peaches to ½ cup of low-fat cottage cheese

Spread 2 ½ TB of red pepper hummus on a Lavash wrap, add grated carrots, roll up and slice into bite size pieces

Spread a graham cracker sheet with 1 TB of natural peanut butter and 1 TB of craisins

Spread a graham cracker sheet with 2 TBs of fat-free cream cheese and top with 1/3 cup of sliced strawberries

Slice a pear into bite size pieces, warm up in the microwave for 30 seconds and sprinkle with cinnamon. Serve with an ounce of low-fat cheese

Measure 3/4 cup of Chocolate Cheerios and add 1/2 cup of skim milk

Smear 1 TB of natural peanut or cashew butter over a chocolate rice cake

Greetings!

What is your New Year's Resolution? We all make New Year's Resolutions but not very many of us actually follow through and accomplish them. In fact the national average for the number of people who actually succeed with their New Year's Resolution after one year is 12%. Not a very encouraging statistic! So this year rather than let another year slip by without accomplishing your wellness resolution try a different approach. 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
T = Timed

S.M.A.R.T. Goals!

First, start with a general wellness goal such as, I want to feel more energetic and make healthier choices around 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 fresh fruit to have for 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.

Another important strategy is to ask a good friend or spouse to support you. Have this person listen to your goal and give you constructive feedback. Let them tell you whether or not it is realistic. If not redefine your goal and try again. Then ask this person to check in with you on a monthly basis, say the last day of every month, to see how you are progressing with your specific and measurable steps. Are you taking the necessary action? If not, perhaps this goal is not that important to you and needs to be put aside without guilt. Turning your goals into S.M.A.R.T. goals will help to make 2012 your healthiest year yet!

I hope these tips will help you set realistic New Year's goals! Here is a S.M.A.R.T. goal: check Lisa's daily weight loss tips on Facebook's Maine Weight Loss Coach. Have a Happy and Healthy 2012!

Buy a set of ramekins (small 4 oz bowls). Use these to serve frozen yogurt, ice-cream or other sweets in.

Craving something sweet but healthy? Lay slices of cantaloupe, honeydew, watermelon, mango or papaya on a plate, squeeze on fresh lime juice and eat!

Check serving sizes. Does your granola have 200 calories per 1/2 cup or per 1/4 cup? Does that frozen pizza serve one, two, or even more?

Cover 1/2 your dinner plate with vegetables or fruit and use smaller plates.

Add sautéed mushrooms, bell peppers, and onions to pasta so that you will feel full on fewer calories.

Put low fat sour cream or lemon juice on your baked potato instead of 1 TB of butter for 100 calories and 7 grams of saturated fat.

Order a kiddie size ice-cream instead of a small. Add 25 calories for a cake cone, 60 for a sugar cone or 160 for a waffle cone. Better yet, get it in a dish!

When dining out skip the cheese.

Feel like you might overeat; try using your other hand. It will slow you down dramatically!

Eat fruit with a protein! A medium size mango has just 135 calories! Pair that with a low-fat cheese stick and you have a healthy and filling snack for under 200 calories.

Instead of dessert try a piece of Extra Gum. Dessert flavors include: Key Lime Pie, Strawberry Shortcake, and Mint Chocolate Chip.

Use smaller plates and bowls. Using a 10 inch plate instead of a 12 inch plate can reduce your calories by as much as 22%.

Leave the fruit out on the table and not in the refrigerator. You will eat what you see first.

Package snacks in smaller containers. Do not eat out of a larger bag.

Watch sodium! A high sodium restaurant meal can make your arteries stiffen within 30 minutes and help pack on the lbs. Limit dining out to once a week whenever possible. Check the sodium content of your favorite restaurant meals on-line before you step out.

Be aware of the calories in alcohol. A 5 oz glass of wine has about 120 calories, 1.5 oz of liquor has about 120 calories, and the average beer has about 140 calories. Your body will always burn the calories in alcohol first storing any extra calories from food as fat!

Eat veggies with a protein. A cup of sugar snap peas and 3 TBs of hummus has just 140 calories.

Stand Up! A recent study reviewed in MSN "Sentenced to the Chair" indicates that even physically active people (3 hrs or more of physical activity/week) have an increased risk of heart disease if they sit for 7 or more hours/day. Consider this: the typical sales clerk who is on his or her feet all day burns 500 more calories on average that the sedentary office worker. People who leave an active job for a sedentary one typically gain 16 lbs. in 8 months. What to do? Stand as often as possible i.e., every time you get a phone call stand up, take frequent breaks to stand or walk to the water cooler or bathroom, stand up when you travel on an airplane, hold standing meetings or better yet walking meetings. Stand, stand, stand!

Drink More Water! The body needs water to process calories. Even mild dehydration can slow your metabolism down.

Put your water on the rocks. Ice-cold beverages prompt the body to burn more calories.

Spice up your meals. Spicy foods contain chemical compounds that kick the metabolism into high gear.

• According to a recent study the best tip of all is to keep a food diary. By recording every bite you take, the time, the amount, and the location you are practically guaranteed weight loss success.
• If keeping a notebook seems like too much of a hassle consider one of the many phone applications or computer applications. A lot of my clients keep their food in the iPhone "Lose It Program" and guess what their food journals are automatically sent to me so I can review them on a daily basis!
• If you do not have an iPhone consider tracking your food on-line at MyNetDiary.com or the free Nutrition Tracker at SparkPeople.com.
  Either way you got to track to lose!
• Lastly, EAT! Eat something nutritious every 3-4 hours and keep that metabolism burning! Don't skip breakfast or go 5 or 6 hours without eating and expect to lose weight. Give your body some healthy fruits and vegetables and watch the scale go down.

Survive Holiday Eating!

Oh dear, Thanksgiving is almost here. How will you SURVIVE the onslaught of holiday food? With a little planning and foresight you do not have to gain weight this holiday season.

• Think "how do I want to feel after this meal, party, buffet, etc.?" Do I want to feel stuffed and bloated or light and energetic?"
• When trying to maintain or even lose weight 95% of your diet should be about nourishing your body with healthy, food and 5% should be because it is JOYFUL! Foods like your mother's homemade apple pie. On special holidays like Thanksgiving focus on these foods and skip the ones you can eat any time of the year.
• Keep the focus on the people and not the food. Enjoy your children, grandchildren and those cousins you only see once a year.
• Move away from the food and get outside for a brisk walk or a game of touch football.
• Avoid mindless eating by not standing near the appetizer table or the chip bowl. Sip a glass of cool water or chew gum to keep your hands and mouth busy.
• Limit yourself to one trip to the buffet.
• Remember the food is not leaving the planet. You can have turkey, stuffing, mashed potatoes and pumpkin pie again.
• Put your utensils down between bites and focus on the company. You don't have to have seconds or thirds just to finish it up.
• Do not sit down to your holiday dinner absolutely starving. Have a small snack a couple of hours before the feast, i.e., an apple and a slice of low-fat cheese. This ensures that you are hungry but not famished.
• Make sure not to fill up on too many appetizers and be too full to enjoy the meal.
• Bring your own healthy appetizer that you can nibble on like fresh veggies and hummus.
• Watch those alcoholic calories. Avoid cocktails with sugary mixers and stick to a 5 oz glass of wine for about 120 calories or a light beer.
• Do not nibble while cleaning up and do not bring leftovers home if they will call your name in the middle of the night. Tell yourself, I can have this food again. No need for a "last supper!"

With these simple strategies you can have your turkey and eat it too without worrying what the scale will show the next day.

What do you do when you crave something sweet?

Try sucking on a red-hot jaw breaker or a tootsie pop to curb that sweet tooth! Brushing your teeth with cinnamon flavored toothpaste also helps.

Add spices or chiles to flavor food. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much.

Think you are hungry? You might just be thirsty. Drink a tall glass of cold water and wait 20 minutes. Dehydration makes you think you are hungry when you are not.

Decaf tea is another drink that can curb dehydration and makes you feel less hungry.

Never buy treats impulsively; instead when you see those pastries or chips in the grocery store move on and tell yourself, "I will come back for these when I am finished shopping." Chances are that you won't go back for them and if you do at least it was a deliberate decision.

Never, never go more than 4 hours without a healthy snack. This way you can keep your metabolism humming along and you won't overeat because you are ravenous.

Measure your cocktails. One glass of wine should be 5 oz for about 100 calories and 1 cocktail should be about 1 1/2 oz of liquor.

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.

Schedule an initial consultation with Lisa!

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