Secrets of a Thin Girl

We've moved!

2010-09-27T15:50:00.000-07:00

The Secrets of a Thin Girl Blog has moved! We are now Fitness Crush. Be sure to bookmark and follow us at http://www.fitnesscrush.blogspot.com/

I look forward to seeing you over there!

Also, be sure to check out the new website:

http://www.fitnesscrush.com/

Beef - It's What's for Dinner!

2010-05-21T15:07:00.000-07:00

I admit it. I love red meat. Steak. Prime Rib. A juicy burger. As a person who eats clean and lives the bodybuilder lifestyle, many would expect me to eschew red meat. But certain cuts of red meat, when trimmed of fat and cooked, are not much worse on the nutrition scale than chicken or fish.

There are 29 cuts of beef that are designated lean—which means it must contain less than 10 grams of fat, 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving. There are also a few cuts that qualify as extra lean, which means they must contain less than less than 5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

Chicken and lean beef both have the same protein content, about 7 grams per ounce. Beef is higher in fat, saturated fat and cholesterol, but if you keep your portions to around 4 ounces, which shrinks to about 3 ounces after cooking, you are still eating "healthy".

Beef is also great because it gives you a dose of good things like iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don’t need a 12-ounce steak to benefit from these nutrients. They’re all there in a 4-ounce portion.

The key to choosing beef is to choose cuts that have loin or round in the name; i.e. sirloin or eye of round. Also opt for grass-fed beef whenever possible, as it is leaner than corn-fed. Since these cuts have less fat, they will be less tender, so you will want to marinate or rub them. Following is a great Ginger Soy marinade that makes any piece of meat delicious, especially when grilled.

Sue's Ginger Soy Beef (or chicken) Marinade

1/4 cup extra-virgin olive oil

1/4 cup toasted sesame oil

1/8 cup unseasoned rice vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons sliced green onions

1/4 teaspoon kosher salt

2 cloves garlic, grated

2 tablespoons fresh ginger, grated

Mix all ingredients. Place in a large ziplock back with the meat. Marinate at least two hours or better, overnight. Keeps in the frig for about two days.

Hmmm, what shall I have for dinner tonight? I've got it: beef! Elementary my Dear Watson!

The Skinny on Fad Diets

2010-05-20T12:03:00.000-07:00

Hello Everyone!

Most of us have been, or are currently on some kind of fat loss diet. I get lots of questions from people on what is the best way to lose weight and cut fat.
Are you searching for a new diet to help you shed the pounds and incinerate the fat? Confused about which diet to try? I’ll help you sort through the popular fat loss diets and choose the one that’s right for you.

If there’s one thing that’s a constant in the world, it’s that diet fads will come and go. Back in the 30’s and 40’s the diet trend was smoking (seriously, smoking was thought to help you lose weight because you’d be puffing instead of eating!).

The 50’s fad was prayer. Ask God to be slim and maybe it would happen! The 60’s pushed support groups and oh, The Cabbage Soup Diet. Diet pills were all the rage in the 70’s; the Scarsdale Diet dominated the 80’s and was dethroned in the 90’s by Dr. Atkins, which still proves to be popular today.

So here we are in the second decade of the twenty-first century. At last count there were over 300 diets being used today, everything from the Glycemic Impact Diet to the Bistro MD Diet. Do any of these diets actually work? Possibly. But most are merely gimmicks to fatten someone’s wallet and they will do little to help those of us with a serious desire to shed the pounds and cut the fat once and for all.

Read the rest of the article here:
The Skinny on Fad Diets

The article is too long to post on the Blog, so please be sure to click on the link to read it. You must may find a way to shed those pounds!

Take care,
Sue

Personal Trainers Beware!

2010-03-19T13:46:00.000-07:00

I saw this last week and thought I just had to share. Personal trainers are always a blessing in disguise, trouble is, as we help people achieve their goals we somehow sprout horns and become slave drivers! Anyway, hope you enjoy this as much as I did!

ONE GAL'S WEEK AT THE GYM

Dear Diary,

For my birthday this year, my daughter (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

________________________________

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!

Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring!

Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

________________________________

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Belinda made me lie on my back and push a heavy iron bar into the air then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

_______________________________

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.

Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for that early in the morning and w hen she scolds, she gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Belinda put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other shit too.

_______________________________

THURSDAY:

Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late - it took me that long to tie my shoes.

Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me.

Then, as punishment, she put me on the rowing machine -- which I sank.

_______________________________

FRIDAY:

I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. < /div>

Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

________________________________

SATURDAY:

Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up to day. Just hearing her voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

________________________________

SUNDAY:

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter (the little @&*%) will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

What's for Dinner Mom? Dare I say Chicken?

2010-03-16T14:41:00.000-07:00

This is typical of what I hear when roll home from work at night:

"What's for dinner tonight Mom?"

"Chicken."

"Oh." Long pause. "Well I probably won't be home for dinner anyway."

"I didn't think so sweetheart."

Since at my house we eat chicken four to five times per week, I am always on the prowl for new chicken recipes that I think everyone will like. It has become a challenge and sometimes I feel like throwing in the towel and ordering pizza. I remember when I was little there was a restaurant that delivered chicken just like pizza. Their tagline was "Don't cook tonight. Order Chicken Delight!"

That was many moons ago, and the chicken was horrible, but the idea is nice! But ordering anything to be delivered for dinner is asking for serious caloric troubles...I mean, how can you have an ooey-gooey pizza in front of you and not eat enough to sabotage a week's worth of eating clean?

So, on a recent quest for new and tasty culinary treats, I found a recipe for Chicken Marengo and thought it sounded yummy. I admit, the name intrigued me. Afterall, Marengo sounds exotic and I love exotic recipes...So I made it last weekend and wow...was it ever good!

It takes a while to cook, so it's not a keeper for worknights. But on a Saturday night it is the perfect dinner, even for those who are bored with chicken!

Chicken Marengo

Serves: 8

Ingredients:

• 8 chicken breasts, boneless, skinless

• 1 thinly sliced medium onion

• 1/2 cup dry white wine

• 2 crushed cloves garlic

• 1/2 teaspoon ground thyme

• 1 bay leaf

• 3 springs parsley

• 1 cup 98% fat-free chicken broth

• 2 cups diced Italian style tomatoes

• 18 pearl onions

• 1 pound sliced mushrooms

• Juice of 1 large lemon

• 1 cup sliced pitted black olives

• 1 jigger cognac

• Chopped parsley for garnish

Directions:
Spray nonstick Dutch oven with cooking oil spray. Sauté sliced onion until very lightly brown then remove. Brown chicken breasts on both sides. Add wine, garlic, thyme, bay leaf, parsley, chicken broth and tomatoes. Cover and simmer for about 1 hour, until tender. Remove meat and strain sauce, then reduce for 5 minutes. Sauté pearl onions and mushrooms in juice of lemon.

Arrange chicken, onions, mushrooms and sliced olives in casserole dish. Sprinkle with cognac. Heat in 350°. Serve on cooked brown rice or couscous and garnish with chopped parsley. Toss a spinach and romaine salad with some balsamic vinagrette and lemon juice and you have a sumptous meal!

Nutritional Facts
Per Serving:
264 Calories
4g Fat
31g Protein
21g Carbohydrate
5mg Dietary Fiber
68mg Cholesterol
1001mg Sodium
100mg Calcium

Considering Meatless Mondays?

2010-02-15T15:33:00.000-08:00

It seems to be the hot new thing...going meatless one day a week. Coincidentally, since it's Lent for many people, the notion has received rave reviews from nutritionists and weight-loss coaches.

Why go meatless? According to http://www.meatlessmondays.com/, going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

It could, in theory, help you in many areas. That is based, of course, upon your eating healthy alternatives, not fried, greasy, cheesy ones. Eggs, legumes, nuts, seeds and vegetables are all good alternatives.

If you wonder what you would have for dinner on a meatless night, how about red beans and rice? Or black bean and jack cheese burritos? Or maybe a protein-packed egg dish, like Eggs Pipérade?

Whether you want to ditch meat one night a week or not, consider giving this recipe a try. It is delicious, quick and easy!

Eggs Pipérade

Pipérade originally comes from the Basque region of France, which influenced modern Creole cooking. This egg version resembles a frittata and highlights pipérade’s quintessential combination of onion, tomato and bell pepper. This recipe comes from myrecipes.com.

Serves 4

1 teaspoon olive oil

3/4 cup red bell pepper, chopped

3/4 cup green bell pepper, chopped

1 garlic clove, minced

1/2 teaspoon dried thyme

1/4 teaspoon salt

1/4 to 1/2 teaspoon ground red pepper

1 14.5 ounce can diced tomatoes, undrained

4 large eggs, lightly beaten

1 tablespoon fresh parsley, chopped

Heat the olive oil in a large nonstick skillet over medium-high heat. Add bell peppers and garlic and sauté for 5 minutes or until bell peppers begin to soften and garlic becomes fragrant.

Add thyme, salt, ground red pepper and tomatoes to the pan. Cover, reduce heat to medium and cook 7 minutes or until bell peppers are tender.

Uncover and cook 1 minute or until liquid almost evaporates. Gently stir in lightly beaten eggs, cover, and cook 3 minutes or until set.

Serves garnished with parsley. Cut into wedges and enjoy.

Nutritional Information:

Amount per Serving

Calories: 134

Calories from Fat: 62

Total Fat: 6.8g

Saturated Fat: 1.8g

Cholesterol: 10.7g

Sodium: 476mg

Total Carbohydrates: 10.7g

Dietary Fiber: 1.4g

Protein: 8.1g

Are You Guilty of Overtraining?

2010-02-03T13:51:00.000-08:00

I’m sure we’re all guilty of it at some time or another. We want to improve so badly that we "go for broke" and wind up regressing rather than progressing. The real danger in this is that many people don’t understand what is happening and decide that bodybuilding isn’t for them.

Nothing could be further from the truth! Bodybuilding is for everyone, young and old, but it must be done wisely and slowly. To do otherwise is to risk overtraining.

How and why does overtraining occur?

It occurs when you push too hard and don’t allow your body time to adjust, adapt and recuperate. After lifting, your muscles are injured. Like any injury, they need time to rest and repair themselves. Without it, they will not respond and you will not make any gains.

What are the signs of overtraining?

They include:

Decrease in performance

Increase in a person’s resting heart rate and bloodÂ Â pressure

Increased muscle fatigue, disturbed sleep patterns and gastro-intestinal disturbances

Depression, irritability, apathy, and low self-esteem

So, how to avoid overtraining?

Never work a body part when it is still sore as it is not ready.
Never train a body part two days in a row.
Take two days off from training per week to rest.
Make sure you get enough complex carbs and protein in your diet.
Get as close to 8 hours of sleep per night as you can.
Drink a minimum of 8 8-oz. glasses of water per day. Your protein shake, tea, coffee, etc. do not count!
Never work out when you’re sick or feeling extra sluggish. Listen to your body!

The key to avoiding the overtraining blues is to work hard but work smart. Like I say, Rome wasn’t built in a day!

Happy Training Everyone!

Sue

Should You Do Cardio Before or After Weight Training?

2010-01-27T14:34:00.000-08:00

I get asked this question a lot. "Should you do your cardio before or after your weight training?"

Well, it depends on your goal(s).

If your goal is to build muscle, it can best be accomplished by lifting weights first when the body’s main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.

If your goal is to build your cardiovascular endurance,

you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.

If you are just trying to get healthier, it really doesn’t matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training (see yesterday’s post) or circuit training routines or you can alternate weight lifting and endurance days if you prefer.

If you are trying to lose fat and burn calories, you should probably do cardio first and lift weights next. The reason is that it is usally easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.

Some people can lose significant weight just though dietary changes; others do it just by lifting. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.

I personally mix up the cardio depending on what body part I’m working and how much time I have. If I need to do serious cardio I try to make a stand-alone activity so that I can focus on it 100%. The same with lifting. But sometimes my time is at a premium and I have to mix, match and combine my cardio and lifting sessions.

So, when do you do your cardio? (Don’t say you don’t do it at all — that’s not allowed!).

The Amazing Vibrating Belt and Other Crazy Fitness Fads

2010-01-22T14:12:00.000-08:00

Ever wonder how we got where we are with fitness fads? We’ve come a long way, baby, and I have a feeling we have a way to go. Take a stroll down the fitness fad memory lane with me and see if you remember any of these gems:

1940s=Working Out Not Allowed

Guess what women’s fitness trend swept the nation in the 1940s. Um, nothing. Not a workout in sight. It’s not surprising when you consider that in the 40s, many experts were still telling women that exercise could damage their uteruses, according to Fitness for Dummies. Women spent their days pursuing domestic activities like cooking, baking, sewing, ironing aprons and having Tupperware parties. Who in the world could fit fitness into a busy schedule like that? Would June Cleaver have been able to look so fresh and perky when Ward came through the door each night?

1950s=Jack LaLanne’s Glamour Stretcher

In 1956 (yes, before I was born), the President’s Council on Youth Fitness was formed. Jack LaLanne had his own exercise show–The Jack LaLanne Show. It was one of the longest-running health-and-fitness shows in history, having first aired in 1951. In 1959, (I was one that year!) Jack developed the Glamour Stretcher. It was the first elastic band used for resistance training, though he didn’t market it quite that way. The Glamour Stretcher came with a record called "Glamour Stretcher Time." The new gizmo promised women a lovelier, more flattering figure. Gee, who’d have thought that resistance training could do that? I always knew I liked Jack LaLanne.

1960s=Vibrating Belts

I remember going with my Mom to a Venus De Milo exercise studio (Remember them? Yikes!) and seeing these women getting jiggled by a belt slung around their butts while they gossiped endlessly and smacked Doublemint Gum (not really a pretty picture). These belts were thought to melt fat…huh?? All they did was give these poor women red streaks on their hinnies. The sad but true thing is that I was channel surfing the other day and poof! A new hybrid version is back on the market. If only it could give you tan while melting your fat, I’d be suckered in.

1970s=Roller Skating

Now this one I like. With the advent of polyurethane wheels that made for smoother rolling, roller skating made a huge comeback in the ’70s. Olivia Newton-John appeared in her red and white skates on the cover of a July 1979 issue of People. She was quoted as saying, "Skating keeps my legs in shape." She?did have cute legs, right??Since?I don’t have any roller rinks near my home, so I was wondering if I could roller skate on?my treadmill…hmmm. Note to self: Be sure to?pay the health insurance premium…

1980s=Aerobics

Gotta love the ’80s - just don’t gag thinking back on the big hair, disco music, leisure suits and lest we not forget, Jane Fonda and her painful if not gainful burst onto the aerobic scene. Funny thing is, Fonda looked astonishing and I must say her routines worked. I mean how could they not? Sixty minutes of bopping around, leg warmers and all, sweatband perfectly perched on our heads so as to not muss our giant feathered-back bangs and the novel concept of cardiovascular activity to burn calories and tone muscles. Gee, I need to do some cardio. Has anyone seen my pink lycra leotard?

1990s=Boot-Camp Fitness

The military meets fat camp. The boot-camp fitness classes that sprang up in the ’90s offered intense tough-love motivation, often run by ex-military whistle-blowing instructors. According to The Gym Survival Guide by Gregg Cook and Fatima D. Almeida-Cook, The military aspect of this class stems from the idea of going through a chain of exercises strung together with little to no rest in between, as well as the idea of working in a team and fostering the spirit of camaraderie. Personally, I like the boot camp mindset. It forces you to either get tough or wimp out and get ridiculed by a maniacal camoflauge-clad trainer with a riding crop. Now drop and give me fifty!

2000s=Strip Aerobics

I know. How could this even be considered fitness? Strip aerobics. Pole dancing. Sexercise? (don’t ask). You can thank celebrity trainer Jeff Costa for jump-starting the movement. In 2001, he created Cardio Striptease for Crunch Gym. Then cutie-patootie Carmen Electra jumped on board when she started her own collection of workout DVDs called Aerobic Striptease. This evolved into pole dancing, with the S Factor workout, a combination of yoga, ballet, striptease and, naturally, pole dancing (brainchild of Sheila Kelley). I tried pole dancing once…I did pretty good until the Principal came out and told me I was using the flagpole in an inappropriate manner…

So now were in a new decade…the 2010s (doesn’t sound quite right does it?) Any guesses as to what the new fitness fad might be?

I was thinking maybe Ninja Sleep Training. You know, since that recent study found that getting more sleep could help you lose weight, just think, if you could work-out while you were asleep, you could get fit and lose pounds and rest. And yay me, there’d be no school principals in sight!

Remember — a fad is just a fad, but fitness is forever!!

Yummy Black Bean Chile Dip for Super Bowl Sunday

2010-01-20T13:28:00.000-08:00

I’m already planning for Super Bowl Sunday…although I know it will be a cheat day, I want to make sure all the yummy food is as healthy and low fat as possible.

So over the next couple weeks as I choose recipes I’ll post them to share.

Here’s the first one: Black Bean Chile Dip

Black Bean Chile Dip

2 tablespoons chopped green chiles (from 4.5-oz can)

2 small onions, chopped (1/2 cup)

2 cloves garlic, finely chopped

2 cans (15 oz each) black beans, drained, rinsed

1 cup Greek yogurt

1 teaspoon ground cumin

Dash of kosher salt

1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.

2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. If you are like me and like a little heat, add a few drops of Tabasco or Tapatio.Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot.

Garnish with chopped tomatoes and scallions if desired.
This dip is great with pita chips, kale chips or homemade wheat tortilla chips. Also good for dipping carrots, jicama and other veggies into.

Nutrition Information:

2 Tablespoons: Calories 35 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g); Cholesterol 0mg; Sodium 145 mg; Total Carbohydrate 8 g (Dietary Fiber 2 g); Protein 2 g

Next time: Yummy Eats for Super Bowl Sunday #2- Mini Buffalo Wing Pizzas

Enjoy!

I Want it and I Want it NOW!!

2010-01-08T14:52:00.000-08:00

Seems like everyone is impatient to see results. If things don't happen fast enough, they give up or give in. I hear this from so many people. "I tried to get in shape but I just couldn't so I gave up," or "I lost a couple pounds but then it just stopped so I thought I'd just go back to eating. At least I'm getting some satisfaction from food." Then there's my fave: "I just don't have time now. I'll try to get in shape next summer. Or next year." Or never?

The trouble is, everyone progresses at a different rate. Some people lose weight just by cutting back on calories a wee bit. Some are able to bulk up with tons of rock hard muscle in a matter of months while others struggle to gain a mere half inch.

But no one, and I mean no one attains everything they want as fast as they want. And you can't compare yourself with the perfect physiques you see on this website because you have no idea what it took for them to look like that!

There are four kinds of people / attitudes when it comes to transforming their bodies:

1. Those who's heart was never really in it and they give up before they even start, spending more time making excuses than anything else;

2. Those who give it a halfway try and wind up a tad better than they were, peter out and will likely be back at square one in a few months;

3. Those who plan their strategy and live it, taking each success in stride and moving forward toward their goal, understanding that it takes time; and

4. Those who are so dedicated (usually due to an upcoming competition or transformation challenge) that they put their entire body and soul into it and acheive results quickly.

BUT--and any of you who have been in category 3 know this--it is rare for a person to stay in peak condition year round. It is just too much work! Even the fittest of the fit have off-seasons when they lose all semblance of the ripped god or goddess in the pictures. They just know they'll have to amp the diet and exercise back up to reveal that stunning bod!

So, my point is, don't expect miracles. Don't expect to work out for six months and look like Ava Cowan. Probably ain't gonna happen.

Instead:

-Give yourself and your body time to adjust to what you are trying to achieve.

-Set realistic goals that are achievable, to do otherwise is to set yourself up for failure.

-Keep a log or journal of your progress and note what seems to be working and what is not.

-When you feel like quitting, get some support from people who want to help you achieve your goals.

-Celebrate each milestone (even the small ones) by rewarding yourself. It doesn't have to be huge, maybe a new pair of lifting gloves or work out shorts or even a little cheat treat like a Mocha Latte from Starbuck's.

-And always remember, Rome was not built in a day. Anybody in a fitness magazine that you admire will tell you it takes a heck of a lot of time and dedication to get to the place they are and nearly as much to stay there.

If it's worth having, it's worth waiting for. And your new body is definitely worth having AND waiting for!!

Go for it and never look back! You'll be so glad you did.

Sue

Obesity and Depression Go Hand in Hand

2010-01-06T10:50:00.000-08:00

Over the past couple days I have talked to more than a few women who are depressed because they are overweight and can’t seem to do anything (consistently) about it. Often they feel like failures.

Then I happened on an interesting article explaining that middle-aged women are much more likely to be depressed if theyare obese, and vice versa. Rising excess weight goes along with less physical activity, higher calorie intake — and depression — according to the research.

The reason, said lead author Gregory Simon, M.D., is that depression and obesity likely fuel one another. “When people gain weight, they’re more likely to become depressed, and when they get depressed, they have more trouble losing weight,” said Simon, a psychiatrist and researcher at Group Health Cooperative in Seattle.

For the study, researchers interviewed 4,641 female health-plan enrollees, ages 40 to 65, by phone. The women were asked questions regarding height, weight, exercise levels, dietary habits and body image. They also completed the Patient Health Questionnaire, a measure of depression symptoms.

Women withclinical depression were more than twice as likely to be obese, defined as having a body-mass index (BMI) of 30 or more; likewise, obese women were more than twice as likely to be depressed.

Not surprisingly, women with BMIs at or above 30 exercised the least, had the poorest body image and ingested 20 percent more calories than those with lower BMIs. The depression-obesity association held even when the researchers factored in marital status, education, tobacco use and antidepressant use.

The association was stronger in this study than in previous, comparable ones — possibly because the sample was predominantly white and middle-class. “There is some evidence that being overweight is less stigmatized for men, for lower-income people and for women in nonwhite ethnic groups,” Simon said.

The stigma of being overweight could hurt self-esteem, and thus, efforts to lose weight, Simon said. “It’s not that these women are clueless,” he said. “It’s that they’re hopeless. The takeaway for obese women is to focus on rebuilding their spirit, which can help with losing pounds,” he said.

My take on this is that we need to give all the support we can to the women (and men) who wish to make a change to not only their physical size but to their life and well being. No one wants (or needs) to be overweight, much less depressed. Life is too short...we need to enjoy every minute and be able to enjoy the bodies we live in!!

Sleep Yourself Thin

2010-01-05T12:15:00.000-08:00

I just found an interesting study by the Eastern Virginia Medical School…they found that thin people sleep an average of two hours more per week than overweight people.

They think that lack of sleep causes hormonal changes that could make you gain weight.

Interesting, isn’t it? I have always been a good sleeper. Even now I sleep nine hours a night on average. And I’ve always been what would be considered "thin." My sleep isn't always quality sleep; I wake up several times each night but usually can get back to sleep fairly easily. I would say that overall I average eight good hours of sleep most nights.

If you are trying to lose weight, it might be worth a try to get some extra shuteye. It calculates out to 17 extra minutes per day or night. A nice afternoon catnap just might make the difference. I’m not a napper, but if I was I would sure give it a go!

Sleep Good Everyone!

Healthier Low-Fat Chex Mix

2009-12-21T11:07:00.000-08:00

I ABSOLUTELY love Chex Mix. Not the kind out of the bag (it's OK), but the homemade kind. I could eat it 'til I'm sick. I just love that buttery, salty taste.

Oh, wait a minute. Buttery? Not good at all for us fat-conscience folk. Salty? Oh no, no, no. Bloating and high blood pressure here I come.

So this year I decided to experiment with the mixture and see if I could make it just as mouth-watering but H-E-A-L-T-H-I-E-R.

The lightened-up version isn't quite as sinful (or addicting) but it tastes great and it's good because it's actually easier to keep my hand out of the bowl.

Here is my recipe for a lighter-version, plus a variation of a Buffalo Chex Mix that is dynamite if you love spicy food like I do.

Lightened-Up Chex Mix

2 2/3 c. Corn Chex
2 2/3 c. Wheat Chex
2 2/3 c. Rice Chex
2 2/3 c. fat-free pretzels
One cup raw almonds

Spray butter flavored Pam or I Can't Believe It's Not Butter Spray on mix.

In a bowl mix:

1/2 Tsp. Garlic powder
2 Tblsp. Worcestershire sauce
Dash of Season salt

Toss the buttered cereal mix in the seasoning blend and spread on an ungreased baking sheet.
Bake at 250 degrees for 2 hours. Stir every 15 minutes.

To make the Buffalo Spice Low Fat Chex Mix, substitute 2 1/2 Tblsp. hot sauce for the worcestershire sauce and one packet of Fat-Free Ranch Dressing or Dip mix for the seasonings. Add in 2 tsp. celery seed and toast as directed above.

Just Say No to Sugar

2009-12-17T12:47:00.000-08:00

I hate to tell you this, especially this time of year when sweets and goodies are EVERYWHERE, but sugar is the devil. Don't get me wrong, I like a fudgy brownie as well as the next person, but day by day am developing a willpower to totally eliminate sugar from my diet.

I have never been a soda drinker, and I can easily pass on cake and cookies. But I have a weakness for red licorice and black jelly beans. I mean I can put away a whole bag in one sitting! Not good.

When I started eating much cleaner and reading food labels several years ago, I was surprised to find that nearly everything has some sugar in it. Cereal. Bread. Canned foods such as vegetables and beans.Yogurt. Chips. Crackers. You name it. You can find small amounts of sugar in almost every processed food.

Why? The folks who produce the food think it enhances the taste. Wrong! All it does is compromise the integrity of the food and feed our addictions. Sugar, you see, is very addictive. Our tastebuds love it, our brains love it, our stomachs even love it as it piles inches onto our midsections.

In 1957, Dr. William Coda Martin tried to answer the question: When is a food a food and when is it a poison? His working definition of "poison" was: "Medically: Any substance applied to the body, ingested or developed within the body, which causes or may cause disease. Physically: Any substance which inhibits the activity of a catalyst which is a minor substance, chemical or enzyme that activates a reaction." The dictionary gives an even broader definition for "poison": "to exert a harmful influence on, or to pervert".

Dr. Martin classified refined sugar as a poison because it has been depleted of its life forces, vitamins and minerals. "What is left consists of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are present," his writing revealed.

Excess sugar eventually affects every organ in the body. It is first stored in the liver in the form of glucose (glycogen). Since the liver's capacity is limited, a daily intake of refined sugar (above the required amount of natural sugar) soon makes the liver expand like a balloon. When the liver is filled to its maximum capacity, the excess glycogen is returned to the blood in the form of fatty acids. These are taken to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs.

We already know that sugar causes tooth decay and can trigger diabetes and hypoglycemia. But did you know it can affect brain function, cause mental deficiencies and contribute to gallbladder disease?

Make a conscious decision to eliminate sugar from your life and your life will improve drastically. Trust me. Try it for just two weeks and you will have more energy, sleep better at night and most likely drop some weight. And don't hate me for wanting you to be H-E-A-L-T-H-I-E-R...

If you can't give it up entirely, don't beat yourself up. Just become cognizant of the sugar content in the foods you eat (READ LABELS!) and limit the amount you allow yourself each day. You will be so glad you did!

The Protein Conundrum and the Answer

2009-12-15T10:23:00.000-08:00

In my last post I talked about my protein intake and how I was lagging behind. I also talked about how hard it is to get the proper amount of protein in order to build and maintain muscle. Almost every body builder I talk to says that it is major work to get enough quality protein. That's why serious body builders eat dozens of egg whites, cans upon cans of tuna and chicken breasts at every turn. If you weigh in at 240, you need a whopping 360+ grams of protein per day. Ten chicken breasts anyone?

I have been trying to drink two protein shakes a day to get the 55 or so grams of protein out of them. Trouble is, they fill me up so much that I lose my appetite. Not good! Part of the reason is that when blended or shaken up, they get nice and creamy with lots of frothy bubbles. That can make you feel very, very full.

I decided to look for an alternative and low and behold, I found it. It is an unflavored protein powder that packs 26 grams of protein per serving. The great part is that you can add it to water, tea, juice, cereal, rice, pancakes, yogurt, you name it. It dissolves nicely and has virtually no flavor. I also don't notice it giving me that "super full" effect.

It only has 110 calories per serving, no fat, no sugars and also has

• 1404 mg of Isoleucine

• 3094 mg of Leucine

• 1430 mg of Valine

• 2.57 g of L-Glutamine

Here is a link to buy it at a great price:

Nature's Best Perfect Isopure, 3 Lbs., Unflavored

Give it a try and let me know what you think!

Got Protein?

2009-12-09T13:54:00.000-08:00

I've been working out pretty hard lately, four times a week, each body part getting two workouts. Yet I noticed my muscle growth is stalled. Now, being that I am certified as a Specialist in Sports Nutrition by ISSA, it should have been really obvious what my problem was. I guess I just wasn't thinking, because, DUH, I need to get more protein.

Getting enough protein is one of the biggest stumbling blocks that body builders have. I weigh 117 pounds. To gain muscle, I need 1.5 grams of protein for every pound. That's 175 grams a day. But when I eat normally (five meals plus several snacks, all clean and healthy), I am lucky to get 80 grams.

I have to get back to paying attention to my protein intake and concentrating on high protein foods, as well as supplementing with a protein shake twice a day. The flip side of this equation is that I do not wish to put on any weight, which is inevitable if I add two protein drinks to my diet each day.

That said, I am currently using EAS Whey Protein, which supplies you with 23 grams of protein per shake. I also throw in a scoop of soy protein for another 13 grams. To offset the calories, I use water instead of milk. You may cringe, but it does not taste bad at all. Just be sure to shake or blend really well to aerate and froth the shake up.

Other ways to add to my protein intake will be eating more black beans and lentils (seven to ten grams per cup) and adding a full chicken breast to my lunch salad instead of just half (a chicken breast has about 30 grams).

I'll keep you posted as to my progress once I am getting my 175 grams of protein per day. It won't be easy, but neither is working out this hard!

Your Next Potluck Dessert: Pumpkin Spice Cake with White Chocolate Glaze

2009-12-01T14:52:00.000-08:00

Do you have an office potluck party for Christmas and would like something light, tasty and different to take this year? Give this simple Spiced Pumpkin Bundt Cake with White Chocolate Cinnamon Glaze a try. Super simple to make, low fat and extra yummy, everyone at the bash will be asking for the recipe. You can also make cupcakes or a sheet cake with this if you like.

Ingredients:

1 box spice cake mix

1 large can pumpkin (just the pumpkin, not the ready to fill pie mix)

1 tsp. vanilla

Mix all ingredients and bake according to the cake's instructions in a bundt pan. Glaze when cool.

White Chocolate Cinnamon Glaze

Heat 3 tablespoons Fat-Free Evaporated Milk in small, heavy-duty saucepan over medium heat just to a boil; remove from heat. Add 1 cup (6 oz.) Nestle Toll House Premier White Morsels; stir until smooth. Stir in 1/2 teaspoon ground cinnamon. Drizzle over cooled cake or cupcakes.

Calories per serving: 210 Cal

Protein: 1.0g
Carbohydrates: 27.0g
Fat: 2.5g
Sodium: 197mg
Fiber: 2.0g

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Worried About Gaining Weight Over the Holidays? Relax!

2009-11-25T10:58:00.000-08:00

It's that time of year...food, food and more food. They claim that you can gain five to seven pounds during the holiday season and that most of us never lose all of that weight. Not good.

A typical Thanksgiving dinner can have up to 4000 calories. That's probably about two day's worth of caloric intake for most of us. And to burn that off, you'd have to run for seven hours, do 20 hours of yoga or lift weights for 10 hours. Probably not gonna happen.

The thing to remember is that we need to be able to enjoy this festive time of year and eat all the foods we love without:

1. Gaining all the extra weight
2. Feeling guilty about every mouthful

As with everything, the key is moderation. On Thanksgiving, go ahead and eat all the food, no matter how fattening or unhealthy it may be. This is one of life's little pleasures, so enjoy it.

When it comes time to grab seconds, stop and think about it. Are you really still hungry, or does your mouth just want more? If in fact you do get seconds, go for small portions. You will no doubt be having pie for dessert, so don't overeat now.

Likewise on the leftovers. Go large on the turkey and small on the dressing and mashed potatoes. Slivers of pie instead of slices. Skip the skin, go light on the gravy and opt for pumpkin pie with a dollop of Cool Whip.

Then get back to working out and ramp up your exercise sessions...add five minutes to your cardio...add an extra set to your lifting routine...walk around the block two times instead of one.

Then get ready to do it all over again...Christmas is just around the corner!

Have a Safe and Happy Thanksgiving!

Curried Chicken with Sweet Potatoes

2009-11-23T13:49:00.000-08:00

In order to get all the protein we need, we eat chicken at our house three to four times a week. As a result, I am always trying to find new and different ways to make it so everyone doesn't get bored and opt for a sandwich instead of a healthy, home-cooked meal.

This is a delicious recipe that found recently and have modified from the original to be lower in fat but still overly abundant in taste. It's a one-skillet meal that simmers for 45 minutes so you can get a few things done while it's cooking.

Serve with a crisp side salad and some crusty whole grain bread and you have a hearty, healthy meal that that is sure to become a classic at your house.

Curried Chicken with Sweet Potatoes
Serves Four

Ingredients

4 boneless, skinless chicken breasts or 8 chicken tenderloins
1 red onion, sliced
2 sweet potatoes, peeled, cut into cubes
2 cups fresh sugar snap peas in the pod
1 tablespoon minced ginger or dried ginger powder
2 tablespoon curry powder
1 13.5 ounce can of coconut milk
1 cup water
Salt and pepper to taste
Canola oil
Shredded coconut, optional

Directions

Lightly season both sides of the chicken breasts with salt and pepper. In a cast iron skillet or large non-stick skillet over medium high heat, sear the chicken in hot oil. Cook until golden brown, repeat for the other side. Remove chicken to a plate. Saute the onions, potatoes, ginger and curry powder in the same skillet, adding a dash of oil if necessary. Add the pea pods, coconut milk and water. Place chicken back in the skillet and stir lightly. Bring to a simmer and cook chicken through, about 45 minutes. Serve over a bed of brown or white rice. Sprinkle with coconut if desired.

Sorry Oceanspray!

2009-11-20T15:15:00.000-08:00

Every year of my life I have had Oceanspray Cranberry Sauce for Thanksgiving. Every single year. You know, the jellied kind. I like it. My family likes it. My dog even likes it. So why change?

Well, yesterday my 18-year-old son said, "Mom, have you ever thought about making homemade cranberry sauce? I saw a recipe that looks interesting." (I have to say "thank goodness" for my son...he loves to cook with me. My daughter, well, not so much. Husband - never. So it's nice to have someone to spend time with in the kitchen).

Next thing I know we're planning a test batch of homemade cranberry sauce. It's really quite easy and very rewarding to know you made something fresh and delicious! And this recipe is lower in sugar than the canned type. It may seem trivial, but at Thanksgiving we tend to over-indulge so much that I personally will take any break I can get when it comes to sugar, fat or calories. Just don't expect me to scrimp on the taste!

If you too are a little tired of Oceanspray, give this a whirl. I think you'll like it. Not sure about your dog though ;)

Homemade Cranberry Sauce

Ingredients

3 1/2 cups fresh cranberries (one 12-ounce bag if buying frozen)
3/4 cup dried cherries
2 tablespoons red-wine vinegar
zest and juice of 1 orange (about 1/2 cup)
2 teaspoons grated ginger, peeled or use ground ginger if you like
3/4 cup packed light-brown sugar

Directions

Combine cranberries, cherries, vinegar, orange zest and juice, ginger, and brown sugar in a medium saucepan, and cook over medium heat until cranberries pop.

Reduce heat to low; cook, stirring occasionally, until cranberries release their juices, about 15 minutes. If the cranberry sauce becomes too thick, add water until the desired consistency is reached. Transfer to a bowl to cool.

Note: If you want a really smooth sauce, place all ingredients in a food processor and pulse several times prior to cooking. It's a personal choice!

Makes 3 cups.

So What is Thin Anyway?

2009-11-18T16:22:00.000-08:00

So, What is Thin, Anyway?

- It is being your ideal weight

- It is not feeling like you are "fat"

- It is being happy with your body

- It is having a healthy BMI (Body Mass Index)

-It is about liking the way you look in your clothes

It is NOT About:

- Being so thin you are waif-like

- Having no muscletone

- Living life on a "diet"

- Being able to wear skinny jeans

- Trying to achieve a bodytype that is not your own

If you are happy in your body and are a healthy weight, then you can consider yourself "thin." Obesity is growing by leaps and bounds in this country (and worldwide). Don't become part of the statistic.

If you are not happy with your weight and your body, do something about it. Start today. Start now. Get "thin." You will feel 200% better. I guarantee it!

More Tips for Losing Weight

2009-11-17T09:49:00.000-08:00

Not long ago I made an entry with some tips for being more active throughout the day to help with weightloss. Today I found this video from the Mayo Clinic that offers a few ideas I hadn't thought of. Check it out:

Try putting some of these tips to work in your everyday life. You will be surprised at the difference they can make, and they are easy to boot!

Yet Another Reason to Lose Weight

2009-11-16T15:35:00.000-08:00

As if we don't already know that being obese is a health hazard that can ultimately kill you and that nearly 30 percent of the adult population is considered obese, new research by the Boston University School of Medicine (BUSM) has found that fat collection in various body locations, such as around the heart and the aorta and within the liver can cause a decrease in cardio-pumping function.

In the past, studies have shown that fat accumulation in the liver and around the heart are linked to cardiovascular disease and type 2 diabetes.

According to James Hamilton, PhD, senior author and project leader, and a professor of biophysics, physiology and biomedical engineering at BUSM, the study "Found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs."

It's no wonder you get out of breath just walking from the car to the front door or loading groceries in the trunk of your car. Your poor heart is working much too hard to pump blood to your extremities and through miles of extra body mass.

"Our study found that fat collection around the heart, the aorta and within the liver is clearly associated with decreased heart functions and that an MRI can quickly and noninvasively measure fat volume in these areas. Our study also found that looking at BMI of the individual does not reliably predict the amount of undesired fat in and around organs," said Hamilton.

If you needed another reason to motivate you to get off the sofa and start moving--and losing weight--hopefully this is it. Life is too short to go through it overweight and miserable. Being fit puts you on top of your game, and on top of the world.

Don't wait. Get started on your healthy lifestyle today!

Diets Gone Wrong

2009-11-11T08:56:00.000-08:00

Okay, so there are a boatload of diets out there that people try out of desperation to lose weight. Any that involve excessive restriction of calories or taking stimulants to amp up metabolism are --- read my lips--BAD FOR YOU. Losing body fat without catabolizing muscles is the key and to do this you must limit your intake of food while performing some type of physical activity (yep, I mean exercise) to cause your body to burn fat for fuel.

But this post isn't necessarily about losing weight the right way. It is about a segment that was on the Tyra Banks show which explained how a tapeworm cyst from a cow could help you lose weight. Clearly the wrong way to lose weight!

The show featured two young women who wish to lose weight and claim they would let a 15 foot long tapeworm flourish in their gut to accomplish it. Now remember, a tapeworm is a parasite. They plague our dogs -- that's why we have them wormed. And they are the same parasite found in meat that is undercooked and also in some seafood. And yes, they can make you very, very sick.

As explained by a doctor on the Tyra show, here is how the tapeworm diet works: People eat a tapeworm cyst from a cow (some come from pigs and fish too, but those are considered more dangerous). The tapeworm then grows inside the digestive track and absorbs calories for you. This can result in weight loss of one to two pounds per week. Then, when you feel you have lost enough weight, you take an antibiotic to kill the tapeworm and it will then be expelled from your body during a trip to the bathroom (lovely thought, isn't it?)

Apparently this was fairly common back in the late 1800's. There were ads featuring a woman promoting the "easy to swallow, sanitized" tapeworms in order to lose weight without diet or exercise. Not surprising when you recall all the snake oil hawkers that sold potions claiming to cure everything from gout to consumption.

In case you're wondering what the risks are with the Tapeworm Diet, keep in mind that the tapeworm, along with calories, consumes a lot of the nutrients that you normally would digest. This can lead to anemia and vitamin deficiencies.

Here is the United States tapeworm sales are banned. Abdominal pain, bloating, digestive disturbances and intestinal obstruction are also common side effects, according to Joan Salge Blake, a clinical associate professor of nutrition at Boston University. Blake also notes that tapeworms can grow to a length of 50 feet and some can even be deadly. Her take on the Tapeworm Diet? "Purposefully consuming tapeworms is not healthy."

I couldn't agree more. If you are desperate to lose weight, don't resort to dangerous trendy diets. You can easily and safely lose a pound or two a week by simply changing your eating habits (eating green, clean and lean foods) and exercising for a minimum of thirty minutes three or more times per week.

I don't know about you, but just the thoughts of a 15 foot long worm wiggling around in my stomach makes me lose my appetite!

The Pain of Joint Pain

2009-11-10T15:09:00.000-08:00

One of the things that is a real drag about getting older is that our joints start to show signs of wear. About ten years ago I hyper-extended my hip joints while doing the splits for a Tae Kwon Do exhibition. I have paid the price ever since.

I now take Glucosamine with Chondrotin and MSM daily and have to be careful doing things like the leg press machine, heavy squats or the adductor machine. Anything that puts pressure on the hip joints causes me pain (sometimes a lot) a day or two later. In fact, even running on the treadmill has been known to keep me awake at night from the resulting pain.

Joint pain can be caused by many types of injuries or conditions. No matter what causes it, joint pain can be very bothersome. Rheumatoid arthritis is an autoimmune disorder that causes stiffness and pain in the joints. Osteoarthritis involves growth of bone spurs and degeneration of cartilage at a joint. It is very common in adults older than 45 and can cause joint pain.

Joint pain may also be caused by bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.

Here are some common causes of joint pain:

Autoimmune diseases such as rheumatoid arthritis and lupus
Bursitis
Chondromalacia patellae
Gout (especially found in the big toe)
Infectious diseases, including
Epstein-Barr viral syndrome
Hepatitis
Influenza
Lyme disease
Measles (rubeola)
Mumps
Parvovirus
Rheumatic fever
Rubella (German measles)
Varicella (chickenpox)
Injury, including fracture
Osteoarthritis
Osteomyelitis
Septic arthritis
Tendinitis

Unusual exertion or overuse, including strains or sprains

Kind of overwhelming, isn't it? The good news is that recent research published in the Journal of Rheumatology suggests that certain simple strength training routines can help.

In the study, individuals with arthritis engaged in a four month-long exercise program consisting of simple weight bearing exercises, such as squats and leg extensions, in their own homes. The exercisers experienced a 43 percent reduction in pain and a 44 percent improvement in physical functioning. The exercisers were able to walk, climb stairs, sit, and stand more easily than their non-exercising counterparts.

According to the study, individuals who are self-motivated may be able to manage their arthritis pain with exercise and reduce the need for pain medication. While pills help pain and stiffness, they don’t do a thing for your muscles or joint strength.

The study concludes that exercise is effective because muscles act as shock absorbers for the joints; they are able to cushion the impact of their body weight on various joints during activity. The stronger the muscles, the better they are able to absorb this shock.

Boy, it's really scary to think how bad my hips would hurt if I didn't weight train!!!

Yummo Low Fat DOUBLE Chocolate Cookies

2009-11-09T15:57:00.000-08:00

These are very rich-tasting and chewy cookies, very satisfying. Surprisingly low fat and low calories! You gotta try 'em!!

1 2/3 cups flour (white wheat flour is good)
2/3 cup sifted powdered sugar
1/3 cup unsweetened cocoa powder
2 1/4 teaspoons baking powder
1/4 teaspoon salt
1 cup semisweet chocolate chips
3 tablespoons vegetable oil
1 cup packed brown sugar
2 * tablespoons light corn syrup (karo)
1 tablespoon water
1 tablespoon vanilla extract
3 egg whites
cooking spray
Preheat oven to 350. Combine first 5 ingredients; set aside.

Combine 3/4 of the chocolate chips and the oil in a pan; melt over low heat, stirring constantly. When melted, pour into large bowl; allow to cool 5 min. Add brown sugar, corn syrup, water, extract, egg whites; stir well. Stir in flour mixture, and remaining chips. (You can add extra chips, but this will increase the calories)

Drop dough by level tablespoons 2 inches apart onto baking sheet coated w/cooking spray. Bake at 350 for 8 minutes. (They will not look quite done, but take them out anyway). Allow to cool on baking sheets for 2 minutes. Remove from sheets; cool completely on wire racks.

Note: you may want to experiment with substituting other flavors - such as some amaretto, kahlua or raspberry liquer for the water or vanilla extract.

Yield: 4 dozen cookies: each cookie = 64 calories; 1.6 grams fat; 12 grams carbs; no cholesterol. Recipe from Cooking Light Magazine.

Tea Anyone?

2009-11-05T15:45:00.000-08:00

I don't know about you, but I drink a lot of tea. Green, white, black, you name it. One year I made gift baskets for friends and family with all kinds of teas and accessories in them, which was a big hit. Don't think I have time for that this year though!

So I found this lovely website with Tea Basket Gifts. If you are looking for a special gift for the tea lover in your life, check this special out (its' less than half price!):

Great gift! Deluxe Tea Basket now $25! (reg. $59.99). 36 tea bags; 5 varieties, tea bag press & honey sticks. Gift wrapped.

Let's Go Nuts!

2009-11-03T08:42:00.000-08:00

Do you eat nuts? If not, you should be. And I'm not referring to Planter's Salted Cocktail Peanuts.

You should be eating raw unsalted nuts and seeds. They make a great snack (especially before a meal--very filling) and are great on salads, oatmeal, cereal or in yogurt. You can get them almost anywhere now, the grocery store, farmer's market, Trader Joes.

Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells.

Different nuts and seeds provide their own nutritional benefits. Both are concentrated sources of energy and protein. And yes, they are high in fat, but it is the GOOD KIND of fat and should always be consumed in moderation.

A diet rich in almonds can lower cholesterol levels and they are also an excellent source of calcium.
Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.

Walnuts are a good noon-animal source of omega-3s.

Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.

All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.

Seeds are a great source of energy and vitamin E.

Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

Linseeds are an excellent source of essential fatty acids (EFAs) needed for healthy brain cells and they help keep your emotions balanced -- a real plus for us women.

Pumpkin, sesame seeds and sunflower seeds are also good sources of EFA's.

Sesame seeds are rich in calcium, magnesium, and phosphorous and contain sesamin, an antioxidant that seems to inhibit the absorption of cholesterol in the intestines and reduce its production.

Sunflower seeds are rich in calcium, thiamin, vitamin B6 and folate, selenium and copper and are the best food source of vitamin E, supplying 76% of the daily requirements in a handful.

Flaxseeds are rich in omega-3 oils, contain fiber and have anti-inflammatory properties. They also contain soluble fibre, protein and minerals and they help stimulate regular bowel movement. Flaxseeds contain phytoestrogens, chemicals which may help ease menopausal symptoms-- yet another bonus.

You can also get the benefits of nuts by using nut and seed butters. Spread on whole grain bread, crackers or a tortilla make a super healthy and tasty snack.

I make my own trail mix with raw almonds, walnuts, sunflower seeds, dried unsweetened cranberries, yogurt chips and any other dried fruit that looks good. A small handful (about half a cup) is the perfect portion and supplies you with loads of protein, fiber, EFA's, vitamins and anti-oxidants, oh, and good taste. Yummy!

Next Time Try a Greek Salad with Dinner!

2009-11-02T13:56:00.000-08:00

Looking for something different to serve with dinner tonight? Or perhaps a light dinner idea? Give this Greek Salad a try. It's light, healthy and tastes fantastic. Serve with some warm crusty french bread and a glass of wine. Simply wonderful!

Cool and Crisp Greek Salad

Serves four

Ingredients

3 cucumbers halved seeds removed and sliced
3/4 cup crumbled feta cheese
1/2 cup sliced canned black olives drained
4 Roma tomatoes, quartered
1/3 cup julienne sun dried tomatoes oil only lightly drained off
2/3 cup chopped red onion
4 tbsp Extra Virgin Olive Oil
1 tbsp red wine or balsamic vinegar
1 tsp fresh oregano

Directions

Add all ingredients to a salad bowl and gently toss.

For the dressing, whisk together all ingredients and pour over the salad.

Cover bowl and chill in refrigerator until ready to serve.

Think These are Good Diet Snacks? Think Again!

2009-10-27T15:24:00.000-07:00

Whenever someone embarks on a diet, inevitably they go to the store and stock up on what they consider to be low-fat, healthy foods and snacks. Here is a brief list of some of the more common "mistake" foods we buy and consume:

1. Yogurt. Yes it is good for you and tastes great, maybe even fat-free. But check out the sugar content. Not good at all. As an alternative try plain non-fat yogurt with some fresh fruit added. You will still be getting some sugar, but sugars from fruit are much better than processed sugars.

2. Granola. Again, the grains and nuts are good. Excellent in fact. But they are sweetened with loads of honey and other "natural" sweeteners and can contain five or more grams of fat. Instead, buy plain, unsweetened granola and drizzle some honey on it. You'll be surprised at how good it tastes.

3. Frozen "Lean" Entrees. The fat content is good. But they are usually chock full of sodium and preservatives with little in the way of nutrition. Anything that is frozen and conveniently ready to cook probably is not a good choice.

4. Rice Cakes. Perfect snackage, right? Nope. Made of puffed rice, they are considered a high glycemic index carbohydrate, meaning they will cause a rise in your insulin. This in turn can cause your body to store the carb as fat rather than use it as energy. Stay away from rice cakes unless you are craving one after an intense work out. Instead, pop plain popcorn, spray lightly with a margarine spray such as I Can't Believe It's Not Butter and sprinkle with cinnamon.

This isn't the whole list of bad diet snackage, but hopefully it will get you thinking the next time you head to the grocery store with the purchase of healthy foods in mind. Remember: fresh, whole food is always the best choice. Veggies, fruits and raw nuts and seeds are the most nutritious and low-fat snacks you can get, all courtesy of Mother Nature!

Water, and lots of it!

2009-10-20T15:12:00.000-07:00

How much water do you drink every day? I bet it's not enough. You should be consuming AT LEAST a gallon of fresh water daily.

I am always asking people, "How much water do you drink during the day?" Inevitably they say, "Oh, lots. I drink water all day long."

Well, my idea of lots and theirs are two different things.

I challenge people to take a one gallon juice jug, rinse it thoroughly and fill with fresh water. Take this with you to work or keep it in your frig at home if it's the weekend.

Then, drink the entire bottle during the day. Now you have a gauge of how much you should be drinking. And, more than that is even better. I have a 16 oz. glass on my desk that I fill 8 to 10 times a day. Yes, I have to go to the restroom a lot, but it is worth it. I stay hydrated, my system gets flushed and my kidneys function extremely well.

Try it!

Working Through an Injury

2009-10-13T15:51:00.000-07:00

Hurting yourself really sucks! A couple weeks ago I was doing bicep curls with the ez curl bar. I had just added a 2 1/2 pounds of weight for a total of 39 1/2 lbs. This in itself was not too heavy for the three sets of eight reps I did. But, with my wrists at the odd angle that an ez curl bar puts them at, the weight proved too much and I strained my left wrist.

Then I added insult to injury by typing too much. I was working on my book and typing away at the computer when it REALLY started to throb. Note to self: when you hurt yourself, even a little, you need to take it easy. Now that's not easy for me, not at all.

So, I was forced to lay off doing any upper body lifting that used my wrists (I know, they ALL do), and I wrapped it up in an ACE bandage and--probably most importantly--I tried to limit my typing.

Long story short-- by this morning it felt much better. Of course here I am typing and guess what --- I can feel it twinging. But I still plan on doing biceps tonight (sans ez curl bar) and see what happens. I've worked too hard for these little guys to let them go now!!

What's for Lunch? Whole Wheat Tortilla Roll Ups!

2009-10-05T13:31:00.000-07:00

Although we might not like having to watch our pennies a bit more in these challenging economic times, there are some good things we can derive from it.

Many people eat lunch out during the workweek; often it consists of fatty, salty, greasy and just plain unhealthy fast food.

As a result of the economy, many folks are being forced to brown bag it. Smile -- it's a good thing! You can have complete control over your portion, fat and calorie content and you have the ability to pack something--get ready--nutritious!

One of my all time favorite brown bag lunch items is tortilla roll ups. There are a million variations, but here is one to get you started:

Turkey Tortilla Roll Ups

8" Whole wheat tortillas
Lowfat or fat-free ranch salad dressing
Your favorite jarred salsa
Thin sliced deli turkey breast
Baby spinich leaves
Shredded reduced fat monterey jack cheese

To assemble, spread the tortilla with ranch dressing. If you prefer, you can use Greek yogurt or low-fat sour cream. Spread a teaspoon of salsa over the ranch dressing. Place a thin layer of turkey, followed by the spinach leaves and then sprinkle on a tablespoon of the cheese. Roll up tightly, then roll up again in foil or plastic wrap. Refrigerate until lunch.

For variety, try using fresh avocado, sliced sweet red onion, crumbled feta cheese, sliced black olives, fresh basil and oregano, leftover chicken breast or sprouts.

Get the picture? Experiment and come up with a taste that suits you. Just be sure to use low-fat, healthy ingredients and use a light hand when applying the condiments, meat and cheese.

Nutritional Values

Calories:267 (24% from fat)
Fat:7g (sat 3.6g,mono 2.4g,poly 0.6g)
Protein:20.8g
Carbohydrate:28.6g
Fiber:1.4g
Cholesterol:51mg
Iron:0.8mg
Sodium:512mg
Calcium:56mg

These roll ups also make a great quick and light dinner when combined with a bowl of steaming fresh vegetable soup. Gosh, that sounds like dinner tonight!!

Don't Forget the Abs!

2009-10-02T13:01:00.000-07:00

I forgot to mention abs in my previous post about training. I admit that I do go for periods of time and not work my abs (laziness is all), but I absolutely love having a flat, hard stomach and try to remind myself of that when I feel lazy.

Of course, I get the meno-pooch each month which sabotages all my hard work. I can't believe I'm saying this, but I am actually looking forward to menopause so this bloat will be gone once and for all.

Back to abs. I do abs three days a week as follows:

Day one: 3 sets of 25 crunches
Day two: 3 sets of 25 reverse crunches
Day three: 2 sets of each of the above

I used to do hanging leg lifts which totally rocked, but one day something went "pop" in my groin and hurt like @#$%!@!! so I don't do them anymore.

Be sure to rest a couple days between your ab workouts. If you feel sore and it hurts to laugh--you are doing a great job!

I also am a BIG fan of an old video called Cher Fitness: A new attitude. The ab workout is phenomenal. When I'm really in ab mode (read summer), I do the routine twice in a row three times a week. I guarantee that if you do that and eat clean, you will have rock hard abs that you will want to show off year-round!

I Think It's Finally Fall

2009-10-01T13:54:00.000-07:00

Here in Southern California, we have had a long, hot and often humid summer. It has been hard to stay motivated to work out regularly due to the heat. I like to work out in the evenings after work, but lately when I get home I just don't have the oomph to do it.

Alas, today it is about 80 with a tinge of crispness in the air. While I LOVE summer, this kind of weather energizes me. I am looking forward to getting back into regular work outs again during the week, rather than trying to do all body parts on Saturday and Sunday!

Here is my fall training split:
Monday: triceps/biceps
Wednesday: shoulders, legs
Friday: biceps/chest
Saturday: shoulders/triceps
Sunday: legs/back

I have it set up so that even if I miss a day, every body part can still be worked during a 7-day period. I notice that doing one body part only once a week is fine for maintenance, but not enough to really see the gains.

Now I just have to take advantage of this beautiful weather...when winter comes a knockin' things will certainly change again!

Hungry for Hummus?

2009-09-22T12:21:00.000-07:00

I don't know about you, but I just love Hummus. I eat it with crackers, pita chips, raw veggies, and as a spread on sandwiches. It is hearty, tasty and best of all, healthy! My husband likes it but says he wishes it had a different name. Something about the word hummus bothers him (maybe we've seen Zohan too many times!).

Hummus is a very healthy alternative to fat-laden dips. With its protein and heart-healthy olive oil, it really can't be beat.

Here is my recipe for one of my favorites: Cilantro and Lemon Hummus. Make some for a snack or the next time you're having a few guests over. Serve with any type of whole grain cracker or pita chips. Or you can always make your own pita chips (less salt and they taste better). Either way, try the Hummus. You'll be glad you did!

Cilantro and Lemon Hummus

Ingredients:

1 16 oz can of chickpeas or garbanzo beans

1/4 cup liquid from can of chickpeas

3-5 tablespoons lemon juice (depending on taste)

1 1/2 tablespoons tahini (sesame seed paste, can be omitted if you don't have it)

2 cloves garlic, crushed

1/2 teaspoon salt

2 tablespoons olive oil

1 teaspoon cilantro, finely chopped

Preparation:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food
processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly
mixed and smooth.

Place in serving bowl and drizzle very lightly with olive oil. Garnish with extra cilantro (optional). Cover and refrigerate unused portions. Will keep up to a week.

Nutritional Information

Serving Size 8 ounce 1 tbsp (14g)
Amount per serving:
Calories 23 Calories from Fat 12
Total Fat 1g 2
Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 53mg
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 1g

Be a Cheater

2009-09-18T10:05:00.000-07:00

I have one rule that I implore you to obey if you are trying to lose weight or get fit. It's a simple one. Anyone can do it. In fact, you will love following this one little rule.

The Rule is that you must have a cheat day once a week.

By cheat day I mean that you eat what you want. Cheeseburger. Pizza. Tacos. Chips and Salsa. Whatever trips your trigger. Maybe a nice cold Corona to wash it down. Oh yeah, I can taste it now!

It's okay to do this. It will not, and I repeat will not set you back. Quite the opposite. It will reset your metabolism, not to mention give your mouth (and brain) what it possibly has been lacking -- the satisfaction of a fat-laden but oh-so-yummy meal.

The key is not to go C-R-A-Z-Y. Eat what you want on your cheat day, but let moderation be your guide. In other words, don't eat the whole pizza yourself, or yes, you will be taking steps backward. That is not our goal. Our goal is to enjoy life while losing weight and getting healthy.

I make Saturday my cheat day. Mexican food is my favorite cheat, complete with margaritas rimmed with the dreaded salt. But I look forward to it all week, making the light, healthy diet I engage in much easier to deal with.

So pick a cheat day and plan a cheat meal. I'm thinkin' steak, baked potatoes and Newcastles for tomorrow -- afterall, tomorrow is my cheat day!

Five Simple Things That Will Help you Burn More Calories

2009-09-10T15:02:00.000-07:00

It's funny, the rut we fall into. I call it the lazy rut. It's easy to do; everywhere we turn there are conveniences which tempt us and which most of use succumb to using. Elevators. Escalators. Remote controls. Drive-thru restaurants. Drive-thru banks. Drive-thru pharmacys.

You get the picture. For me personally, at times I use these modern conveniences as a time saver, because I am a fairly busy person.

But there are times when taking a few extra minutes to do something the "old-fashioned way" is the thing to do. Why? Because our society has become far too sedentary. This is a huge contributing factor to our obesity problem.

It is vital for you to exert some energy while doing your daily life tasks. And the more you do, the better your metabolism will function. Your blood will flow to your muscles and organs and you will feel better.

Here are SIMPLE five things you can do to burn more calories throughout your week:

1. Take the stairs. Every multi-story building has them, so use them!
2. Park at the mid-to-far end of the parking lot and WALK to the store.
3. Sip green tea or warm lemon water all day long.
4. Eat six small meals a day. That's right, six. Small meals are proven to increase metabolism and help burn fat.
5. Keep moving. Don't stay glued to your desk chair all day. Take short breaks and go for a walk, stretch your back, legs, shoulders and arms and get that blood flowing (remember the old curse "secretary spread"?).

Don't wait another day. Start tomorrow. Your body will thank you for it!

Weight: It's a Matter of Opinion

2009-09-03T16:22:00.000-07:00

Just for the record, I don't advocate being "thin". At least not thin as in the waif-like girls and women we see on TV and in magazines. To me, thin means not being overweight. And that is different for each one of us.

The thing to remember is that being HEALTHY and at a normal weight is far more important than being classified as thin. If you are not happy with your body, you have the power to do something about it. We all do.

You may be carrying extra pounds.

You may be underweight due to an eating disorder.

You may be the ideal weight but are flabby and mushy and feel like @#%$!!

It's time to make a committment to feeling better. Looking better. Living better. And it all begins with you.

Stick with me and I'll help you achieve whatever it is you wish to achieve. As for me, I was ten pounds overweight, gushy, flabby and just plain tired.

I am now the ideal weight, have a fairly athletic body and while I still loathe trying on bathing suits, overall I am happy with my body. And I feel fantastic! I haven't been sick a single day in years. My choleserol is so low the doctor is astounded.

Not bragging -- just want you to know that if I can do it (especially well into my forties) you can do it to!

Here's to you becoming thin --whatever that may mean!!

What's for Dinner

2009-09-02T15:33:00.000-07:00

Everyone who knows me knows we eat a lot of chicken at our house. A great source of protien, it's also low in fat and carbs.

But we, like everyone, grow tired of bbq'd, baked, sauteed, grilled, fried and slow-cooked chicken.

I stumbled across this recipe and let me tell you, it makes a tasty and lite summer evening dinner. Only five ingredients and under a half hour -- voila! Toss together some Romaine lettuce, chopped tomato, any veggies you like and your favorite low-calorie dressing for a side salad and you have a dinner that is yummy, HEALTHY and even the kids will like. Now how can you beat that?

CHICKEN TORTILLA PIE

The fresh salsa called for here has a natural low-sodium advantage over bottled commercial salsa. A rotisserie chicken with the skin removed can be used for the shredded chicken breast, but keep in mind that this will increase the amount of sodium in the dish.

(NOTE: I used canned white breast meat and it was wonderful, not to mention easy!).

Prep: 13 minutes; Cook: 10 minutes
Yield: 4 servings (serving size: 1 wedge)

Ingredients

2 cups shredded cooked chicken breast
1/4 cup Fresh Salsa
1 cup spicy black bean dip (such as Guiltless Gourmet)
4 (8-inch) multigrain flour tortillas (such as Tumaro's)
1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
Cooking spray

Preparation

1. Preheat oven to 450°.

2. Combine chicken and salsa in a medium bowl.

3. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of pan. Cut pie into 4 wedges. Serve immediately.

Nutritional Information
Calories:380 (26% from fat)
Fat:11g (sat 4.3g,mono 4.4g,poly 1.4g)
Protein:39.9g
Carbohydrate:28.7g
Fiber:12.2g
Cholesterol:80mg
Iron:0.8mg
Sodium:660mg
Calcium:215mg
Courtesy of Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009

Obesity and the Incredible Shinking Brain

2009-09-01T14:19:00.000-07:00

As if obesity doesn't cause enough health problems (increased risk of heart disease, Type 2 diabetes, hypertension and even some cancers to name a few), there is now research that shows that obese people have eight percent less brain tissue than normal-weight individuals. Eight percent! (Oh -- and lest I not forget to mention that its also been shown to reduce sexual activity).

The research was funded by the National Institute on Aging, National Institute of Biomedical Imaging and Bioengineering, National Center for Research Resources, and the American Heart Association. The study scanned 94 people in their seventies. Their brains were found to appear 16 years older than the brains of lean individuals. People in the study who were classifed as overweight had 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.

More than 300 million worldwide are now classified as obese, according to the World Health Organization. Another billion are overweight. Experts say the main causes are bad diet, including an increased reliance on highly processed foods (read fast and junk food).

Obesity is measured by body mass index (BMI), defined as the weight in kilograms divided by the square of the height in meters. A BMI over 25 is defined as overweight, and a BMI of over 30 as obese.

I don't know about you, but I need all the brain function (and surface) I can get. Just one more reason to eat healthy in an effort to stay fit and lean.

It's Hot Out There --- Don't Forget Your H20

2009-08-31T14:01:00.000-07:00

Here in So Cal it's been over 100 degrees every single day. Don't get me wrong, I like the heat, but really. Stick a fork in me -- I'm done!

It is so important to hydrate your body when it's warm outside. I'm sure you know to drink at least eight 8-ounce glasses of water throughout the day. But if you are in the heat at all, add at least two more glasses (or 16 oz.) to your normal amount.

Tired of plain water? I know I get bored with it. If you do too, try squeezing a wedge of fresh lemon into your bottle or glass. Be sure to use fresh, not bottled lemon juice whenever possible.

In the morning, instead of a second cup of coffee, have a cup of warm water with lemon juice. You'll be amazed at how good, and refreshing this can be.

And lemon is full of health benefits. The vitamin C in lemons is good for your immune system and skin. Lemon juice is also great for the digestive system (keeps you regular) and is also believed to help flush toxins from the body. This can help you feel better and be less prone to bloat.

Try it...I have done this for years and think it is a terrific "secret."

Welcome!

2009-08-29T10:05:00.000-07:00

Hi there! This is the first of many posts to this blog which will enlighten, entertain and hopefully empower you to be the person you want to be. Are there really secrets to being thin? I don't think so. Yet people ask me all the time, "what do you do to stay so thin and fit?" Well, there is no easy answer, as it is a compilation of things that I have adopted into my lifestyle that culminate in the person that people see.

So you really won't find any "secrets" here, what you will find is knowledge and advice based on years of research, education and hands-on application that I KNOW beyond a shadow of a doubt work. They work for me and they can work for you too!

If you have questions or things you would like me to address, just shoot me an email and I will respond. I hope you will enjoy this blog and use the information shared to get the body you long for. It's in you -- you just need to coax it out. That's what I'm here for.

Have a blessed day!