Sallam My Beautiful Sisters In Motion,
Taking care of ourselves is far beyond getting fit and eating healthy. With diabetis, high blood pressure and all the cancers that are killing both men and women these days, we must take extra precautions with our health. May Allah keep us all safe from sickness. Ameen.
Every now and then I'll post health information and studies taking place just to remind us to take a little extra time and effort in taking care of our bodies so we can better take care of our families.
Pelvic Exams Can Help Spot Ovarian Cancer
SATURDAY, Sept. 22 (HealthDay News) -- Ovarian cancer, the "silent killer," may not always be so silent, experts say.
That's why women need to get regular pelvic exams and pay attention to possible symptoms of ovarian cancer, according to a team of University of Michigan Comprehensive Cancer Center experts who are trying to increase awareness about the disease.
September is Ovarian Cancer Awareness Month in the United States.
Until recently, it was believed that ovarian cancer did not produce any symptoms in its earliest, most curable stages. But researchers recently reported a group of symptoms that may indicate ovarian cancer.
The symptoms are: bloating; pelvic or abdominal pain; difficulty eating or feeling full quickly; and problems with urgency or frequency of urination. These symptoms are persistent and represent a change from a woman's normal health.
Women who experience these symptoms almost daily for more than a few weeks should see their gynecologist, the cancer center experts said.
"You can explain away these symptoms to yourself. But the only way to be sure it's nothing is to go get a pelvic exam," Dr. Rebecca Liu, assistant professor of obstetrics and gynecology at the U-M Medical School and a gynecologic oncologist at the U-M Comprehensive Cancer Center, said in a prepared statement.
An annual pelvic exam in a must, especially among older women, who are at increased risk for ovarian cancer. When was the last time you had your annual?
Survival rates are much higher when ovarian cancer is diagnosed at an earlier stage. Five years after diagnosis, 95 percent of women with stage I ovarian cancer (the earliest stage) are still alive, compared with 30 percent of women with stage III or IV cancer. Currently, about 70 percent of women diagnosed with ovarian cancer are at an advanced stage of the disease.
More than 22,000 women in the United States will be diagnosed with ovarian cancer this year, and more than 15,000 will die from the disease.
Monday, September 24, 2007
Saturday, September 22, 2007
Diet Do's and Don'ts: 10 Dieting Rules That'll Help You Lose Weight
Sallam Sisters In Motion,
Diet Do's and Don'ts: 10 Dieting Rules That'll Help You Lose Weight - ivillage.com
Five Items to Add:
1-Fiber. Do this one gradually or you may get some (harmless) gas while your body adjusts to the new higher level. Great sources of fiber: vegetables, fruits and beans.
2-Raw vegetables. Add these on a daily basis not only for the rich phytonutrient and vitamin and mineral content but for the enzyme content as well. Raw, freshly made vegetable juice definitely counts.
3-Berries. The reasons berries are beneficial for your health could fill an entire column. Trust me.
4-Nuts. A serving is a quarter-cup. Pistachios, raw almonds or cashews, macadamia nuts, Brazil nuts, pecans, you name it. They're packed with good fat and protein, but don't overdo it. Consider scattering them on a salad and you can take care of two items (nuts and raw veggies) in one.
5-Protein at every meal. Make it fish at least twice a week, preferably more. Fried (anything) does not count.
5 Items to Subtract
1-Pasta.(enough said)
2-Most bread. Unless it is honest-to-God, certified, authenticated whole-grain bread (which is not the brown junk in the supermarket masquerading as health food). Even then, I would prefer you limit it to one to two slices a day, tops.
3-Commercial cereals. This includes anything in a cute box with the word "crunchy" on it. Read the ingredients. If you find more than five grams of sugar, put it down. Real steel-cut, non-instant oatmeal is not in this category, by the way, so eat up.
4-Sodas, even diet sodas.
5-Packaged cookies, cakes, pies, crackers and desserts. I know this is the killer one, but bite the bullet and try it for a week. Don't think of it as a "diet," think of it as an experiment. You want to see what happens if you remove a couple of harmless-sounding compounds like sugar and hydrogenated fat from your diet, just to see? Try it. Maybe nothing will come of it. Maybe you'll finally start to lose weight.
Diet Do's and Don'ts: 10 Dieting Rules That'll Help You Lose Weight - ivillage.com
Five Items to Add:
1-Fiber. Do this one gradually or you may get some (harmless) gas while your body adjusts to the new higher level. Great sources of fiber: vegetables, fruits and beans.
2-Raw vegetables. Add these on a daily basis not only for the rich phytonutrient and vitamin and mineral content but for the enzyme content as well. Raw, freshly made vegetable juice definitely counts.
3-Berries. The reasons berries are beneficial for your health could fill an entire column. Trust me.
4-Nuts. A serving is a quarter-cup. Pistachios, raw almonds or cashews, macadamia nuts, Brazil nuts, pecans, you name it. They're packed with good fat and protein, but don't overdo it. Consider scattering them on a salad and you can take care of two items (nuts and raw veggies) in one.
5-Protein at every meal. Make it fish at least twice a week, preferably more. Fried (anything) does not count.
5 Items to Subtract
1-Pasta.(enough said)
2-Most bread. Unless it is honest-to-God, certified, authenticated whole-grain bread (which is not the brown junk in the supermarket masquerading as health food). Even then, I would prefer you limit it to one to two slices a day, tops.
3-Commercial cereals. This includes anything in a cute box with the word "crunchy" on it. Read the ingredients. If you find more than five grams of sugar, put it down. Real steel-cut, non-instant oatmeal is not in this category, by the way, so eat up.
4-Sodas, even diet sodas.
5-Packaged cookies, cakes, pies, crackers and desserts. I know this is the killer one, but bite the bullet and try it for a week. Don't think of it as a "diet," think of it as an experiment. You want to see what happens if you remove a couple of harmless-sounding compounds like sugar and hydrogenated fat from your diet, just to see? Try it. Maybe nothing will come of it. Maybe you'll finally start to lose weight.
Saturday, September 15, 2007
40 Flat Belly Foods
40 Flat Belly Foods
Mix and match these low-cal, energizing options to create your own perfect meal plan that'll slim you down for summer. By Elizabeth Somer, RD, Prevention
What's not to love about our easy-to-follow regimen? By letting you choose from 30 meals and 10 snacks that deliver a healthy 1,800 calories a day, you'll drop pounds fast, feel satisfied, and get to enjoy your favorite foods.
Every meal contains a fat-fighting dose of fiber (an average of 25 g a day), the nutrient that slims you down by filling you up. A recent University of Minnesota study found that people who ate the most vegetables, fruits, and other fiber-rich foods lost 2 to 3 pounds more per month than those on lower-fiber diets that can add up to a whopping 30 pounds in a year. the meals are also loaded with bone-building calcium (about 1,200 mg a day), which has been found to kick-start the body's fat-burning engines.
Here's how the plan works: Each day, choose a breakfast (400 calories each), lunch (550 calories), dinner (650 calories), and snack (200 calories).
We've even taken into account that you don't always have time to cook (try a frozen entrée option). Combine the plan with regular exercise, and then break out the slim-fit capris or skinny jeans: Your new body will be ready for them!
Take Your Pick: Breakfast (400 calories)
1. The 5-Minute Breakfast (Top Fat Burner!) Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 cup low-fat plain yogurt and 1 cup strawberries, sliced. 398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium
2. Homemade Muesli Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D fortified orange juice. 401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium
3. Sweet Smoothie In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract. 405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium
4. Breakfast Burrito In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 101/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe). 400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium
5. Latte & Muffin (Top Fat Burner!) Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped). 401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium
6. Berry Ricotta Toast Top 1 slice 100% whole wheat toast with 1 Tbsp jam and 1/3 c part-skim ricotta. Serve with 2/3 c blueberries, 6 oz grapefruit juice, and 1 c coffee with 1/3 c 1% milk. 402 cal, 16 g pro, 64 g carb, 9 g fat, 5 g sat fat, 28 mg chol, 5 g fiber, 328 mg sodium, 373 mg calcium
7. Orange Sunshine Pancakes In medium bowl, combine 1/2 c 1% milk; 1/3 c low-fat, low-sodium pancake mix; 2 Tbsp liquid egg substitute; 4 tsp toasted wheat germ; 1 Tbsp orange juice concentrate; and 1 tsp grated orange zest. Pour two circles of batter onto hot griddle coated with cooking spray and cook until bubbles begin to pop. Flip and cook 2 minutes or until done. Top with 2 Tbsp marmalade and 1/3 c fat-free plain yogurt. 400 cal, 17 g pro, 75 g carb, 6 g fat, 1.5 g sat fat, 4 mg chol, 2 g fiber, 171 mg sodium, 340 mg calcium
8. Vegetable Omelet In small pan coated with cooking spray, sauté 2 Tbsp each diced onion and green bell pepper until tender, approximately 3 minutes. Remove. In same pan, add 3/4 c liquid egg substitute and cook over low heat until firm. Add onion-pepper mixture and 1/2 c diced tomato, then fold egg in half. Serve with 1 slice 100% whole wheat toast topped with 2 tsp jam and 8 oz calcium- and vitamin D fortified orange juice. 396 cal, 28 g pro, 53 g carb, 8 g fat, 2 g sat fat, 2 mg chol, 4 g fiber, 514 mg sodium, 408 mg calcium
9. Fruity Parfait (Top Fat Burner!) In tall glass, layer 1/3 c low-fat burner granola; 1 c low-fat plain yogurt; 1 med orange, peeled and chopped; 1 kiwifruit, peeled and chopped; and 2 tsp dried fruit (apricots, raisins, etc.). 403 cal, 18 g pro, 71 g carb, 6 g fat, 2.5 g sat fat, 15 mg chol, 8 g fiber, 237 mg sodium, 522 mg calcium
10. Cereal Blender Mix 1/2 c each shredded wheat cereal and Cheerios, and top with 2 Tbsp dried cherries or raisins, 1 Tbsp chopped unsalted walnuts, and 1 tsp dried coconut. Add 1 c light soy milk or fat-free milk. Serve with 6 oz apricot nectar. 396 cal, 14 g pro, 78 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 6 g fiber, 304 mg sodium, 357 mg calcium
Take Your Pick: Lunch (550 calories)
1. The 5-Minute Lunch Spread 4 oz whole wheat bagel with 1 Tbsp low-fat cream cheese and top with 1 slice red onion, 2 leaves lettuce, and 1 thick slice tomato. Serve with 1 med banana and 8 oz 1% milk. 548 cal, 24 g pro, 99 g carb, 7 g fat, 4 g sat fat, 18 mg chol, 14 g fiber, 729 mg sodium, 380 mg calcium
2. Make-Your-Own Salad Top 4 c chopped romaine lettuce with 1 oz shredded low-fat Cheddar cheese; 1/3 c corn; 1/3 c canned beans (such as black or kidney), rinsed and drained; 2 Tbsp grated carrots; 4 Tbsp diced red onion; 4 oz roasted or grilled chicken breast (about the size of your palm); 2 Tbsp balsamic vinegar; and dash of extra virgin olive oil (less than 1 tsp). Serve with 1 med whole wheat roll spread with 1 tsp butter. 554 cal, 53 g pro, 53 g carb, 17 g fat, 6 g sat fat, 112 mg chol, 14 g fiber, 471 mg sodium, 371 mg calcium
3. TLT n Veggies (Top Fat Burner!) Spread 1 Tbsp low-fat, low-sodium mayonnaise on 1 slice 100% whole wheat bread. Add 2 thin slices turkey breast (about 2 oz), 3 thick slices tomato, and 2 leaves lettuce. Top with second slice whole wheat bread. On the side, toss 1 c steamed green beans with 12 cherry tomatoes, halved; 1 Tbsp extra virgin olive oil; 1 Tbsp balsamic vinegar; 1 clove garlic, minced; and salt and black pepper to taste. Serve with 1 c 1% milk and 1 tangerine. 549 cal, 28 g pro, 83 g carb, 16 g fat, 4 g sat fat, 30 mg chol, 14 g fiber, 558 mg sodium, 461 mg calcium
4. Bean & Cheese Quesadilla Fill two 6" whole wheat tortillas with 1 oz shredded low-fat, low-sodium Cheddar cheese; 1/3 c canned black beans, rinsed and drained; 3 Tbsp chopped cilantro; and 1 Tbsp chopped scallions. Grill on both sides (about 5 minutes each) and top with 2 Tbsp salsa mixed with 1 med tomato, diced. On the side, mix 1 med pear, seeded and chopped; 2 Tbsp pomegranate seeds (or dried cranberries); 2 tsp lemon juice (fresh or bottled); and 1 tsp chopped fresh parsley. Serve with 1/2 c low-calorie cranberry juice mixed with 1 c sparkling water over crushed ice. 549 cal, 18 g pro, 110 g carb, 7 g fat, 2.5 g sat fat, 6 mg chol, 14 g fiber, 599 mg sodium, 300 mg calcium
5. Soup & Grilled Cheese (Top Fat Burner!) Gazpacho: In blender, puree 2 c peeled and chopped tomatoes; 1/2 green bell pepper, chopped; 1/3 c chopped onion; 1 clove garlic; 1/3 c chopped peeled cucumber; 1 Tbsp balsamic vinegar; 2 tsp olive oil; and salt and black pepper to taste. (Strain for smoother texture.) Grilled Cheese: Spread 1 tsp Dijon mustard on 2 slices 100% whole wheat bread. Add 11/2 oz low-fat Cheddar cheese, sliced, and 1/2 c bottled roasted red peppers, drained. In nonstick pan, grill on each side until cheese is melted. Serve with 1 c sparkling water mixed with 1/3 c calcium-and vitamin D fortified orange juice over crushed ice. 551 cal, 23 g pro, 76 g carb, 17 g fat, 4.5 g sat fat, 9 mg chol, 16 g fiber, 459 mg sodium, 506 mg calcium
6. Mango Chicken Sandwich Spread 1 Tbsp hoisin sauce on 2 slices sourdough bread (70 calories per slice). Add 3 oz roasted or grilled chicken breast; 1/2 fresh mango, peeled and sliced; 1 slice red onion; and 2 Tbsp chopped cilantro. Serve with Spinach-Orange Salad: Toss 3 cups bagged baby spinach leaves with 1/2 c canned mandarin orange slices, drained; 2 Tbsp diced red onion; and 1 Tbsp dried cranberries. Dress with 2 Tbsp balsamic vinegar and dash of extra virgin olive oil (less than 1 tsp). 542 cal, 37 g pro, 76 g carb, 12 g fat, 3 g sat fat, 71 mg chol, 10 g fiber, 635 mg sodium, 260 mg calcium
7. Black Beans & Rice Mix 1 c cooked instant brown rice with 1/2 c chopped scallions. Top with 2/3 c canned black beans (rinsed and drained) mixed with 1 med tomato, diced; 2 Tbsp diced red onion; 2 Tbsp chopped fresh parsley; 1 Tbsp lemon juice (fresh or bottled); and 2 tsp extra virgin olive oil. Serve with 1 sm apple. 549 cal, 17 g pro, 100 g carb, 12 g fat, 2 g sat fat, 0 mg chol, 19 g fiber, 645 mg sodium, 146 mg calcium
8. Tomato Sandwich & Beet Salad (Top Fat Burner!) Spread 2 slices sourdough burner bread (70 calories per slice) with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 4 thick slices vine-ripened tomato, 1/4 c fresh basil leaves, 1 tsp mixture of extra virgin olive oil and balsamic vinegar, and salt and black pepper to taste. On the side, serve with 1 lg orange and Beet Salad: Toss 1 c fresh or canned beets, cubed, with 1 Tbsp fat-free feta cheese and 1 Tbsp chopped pecans. 548 cal, 19 g pro, 81 g carb, 16.5 g fat, 3.5 g sat fat, 13 mg chol, 12 g fiber, 673 mg sodium, 479 mg calcium
9. Roast Beef Sandwich Spread 2 slices 100% whole wheat bread with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 leaves lettuce. Serve with 12 baby carrots and 1 med apple. 552 cal, 25 g pro, 64 g carb, 23 g fat, 6 g sat fat, 68 mg chol, 12 g fiber, 551 mg sodium, 118 mg calcium
10. Beef Fajita In nonstick pan coated with cooking spray, sauté 3 oz lean sirloin steak strips (prepackaged or cut at home) with 11/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until trips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled ajita sauce until well coated. Wrap in a warmed 10-1/2" whole wheat tortilla.
Time-saver: You can make these fajitas ahead, wrap ndividually in microwave-friendly plastic wrap, and reheat in microwave.On the side, toss 1 lg tomato, diced; 1/3 c canned corn (rinsed and drained); /4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil. 52 cal, 36 g pro, 65 g carb, 17 g fat, g sat fat, 76 mg chol, 9 g fiber, 483 mg odium, 127 mg calcium
Take Your Pick: Dinner (650 calories)
1. Cheesy Spinach Pizza (Top Fat Burner!) Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries. Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium
2. Salmon Supper Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts. 646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium
3. The Freezer Dinner (Top Fat Burner!) Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 11/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing. 647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium
4. Guiltless Fried Chicken Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans. 650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium
5. Lamb Kebabs over Couscous (Top Fat Burner!) Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced. 654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium
6. Juicy, Piled-High Hamburger Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice. 654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium
7. Fish Tacos n Fries Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream. Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm. 654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium
8. Pesto Pasta Toss11/2 c cooked linguini with 1c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 11/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 11/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries. 656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium
#9 is a pork tenderloin ....(NOT POSTING) smile
10. Steak & Potatoes Broil or grill 4 oz lean steak 2 to 21/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet. 653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium
Mix and match these low-cal, energizing options to create your own perfect meal plan that'll slim you down for summer. By Elizabeth Somer, RD, Prevention
What's not to love about our easy-to-follow regimen? By letting you choose from 30 meals and 10 snacks that deliver a healthy 1,800 calories a day, you'll drop pounds fast, feel satisfied, and get to enjoy your favorite foods.
Every meal contains a fat-fighting dose of fiber (an average of 25 g a day), the nutrient that slims you down by filling you up. A recent University of Minnesota study found that people who ate the most vegetables, fruits, and other fiber-rich foods lost 2 to 3 pounds more per month than those on lower-fiber diets that can add up to a whopping 30 pounds in a year. the meals are also loaded with bone-building calcium (about 1,200 mg a day), which has been found to kick-start the body's fat-burning engines.
Here's how the plan works: Each day, choose a breakfast (400 calories each), lunch (550 calories), dinner (650 calories), and snack (200 calories).
We've even taken into account that you don't always have time to cook (try a frozen entrée option). Combine the plan with regular exercise, and then break out the slim-fit capris or skinny jeans: Your new body will be ready for them!
Take Your Pick: Breakfast (400 calories)
1. The 5-Minute Breakfast (Top Fat Burner!) Toast 1 slice 100% whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 cup low-fat plain yogurt and 1 cup strawberries, sliced. 398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol, 8 g fiber, 437 mg sodium, 500 mg calcium
2. Homemade Muesli Mix 1/2 c uncooked rolled oats; 1 med tart apple, chopped; and 1 Tbsp slivered almonds. Top with 2/3 c light soy milk or fat-free milk. Serve with 6 oz calcium- and vitamin D fortified orange juice. 401 cal, 13 g pro, 69 g carb, 8 g fat, 1 g sat fat, 0 mg chol, 8 g fiber, 116 mg sodium, 456 mg calcium
3. Sweet Smoothie In blender, mix 1 med banana, 1 c frozen peaches, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract. 405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium
4. Breakfast Burrito In nonstick pan, scramble 1 whole egg and 1 egg white (or 1/2 c liquid egg substitute). Fill a 101/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese, 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro. Serve with 1 c cubed melon (like honeydew or cantaloupe). 400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium
5. Latte & Muffin (Top Fat Burner!) Mix 2/3 c warm 1% milk with strong coffee. Top a 2 oz (Ping-Pong ball size) bran muffin with 1 Tbsp peanut butter and serve with fruit salad (1/2 med orange, peeled and chopped, and 1 kiwifruit, peeled and chopped). 401 cal, 14 g pro, 53 g carb, 16 g fat, 4 g sat fat, 25 mg chol, 10 g fiber, 496 mg sodium, 365 mg calcium
6. Berry Ricotta Toast Top 1 slice 100% whole wheat toast with 1 Tbsp jam and 1/3 c part-skim ricotta. Serve with 2/3 c blueberries, 6 oz grapefruit juice, and 1 c coffee with 1/3 c 1% milk. 402 cal, 16 g pro, 64 g carb, 9 g fat, 5 g sat fat, 28 mg chol, 5 g fiber, 328 mg sodium, 373 mg calcium
7. Orange Sunshine Pancakes In medium bowl, combine 1/2 c 1% milk; 1/3 c low-fat, low-sodium pancake mix; 2 Tbsp liquid egg substitute; 4 tsp toasted wheat germ; 1 Tbsp orange juice concentrate; and 1 tsp grated orange zest. Pour two circles of batter onto hot griddle coated with cooking spray and cook until bubbles begin to pop. Flip and cook 2 minutes or until done. Top with 2 Tbsp marmalade and 1/3 c fat-free plain yogurt. 400 cal, 17 g pro, 75 g carb, 6 g fat, 1.5 g sat fat, 4 mg chol, 2 g fiber, 171 mg sodium, 340 mg calcium
8. Vegetable Omelet In small pan coated with cooking spray, sauté 2 Tbsp each diced onion and green bell pepper until tender, approximately 3 minutes. Remove. In same pan, add 3/4 c liquid egg substitute and cook over low heat until firm. Add onion-pepper mixture and 1/2 c diced tomato, then fold egg in half. Serve with 1 slice 100% whole wheat toast topped with 2 tsp jam and 8 oz calcium- and vitamin D fortified orange juice. 396 cal, 28 g pro, 53 g carb, 8 g fat, 2 g sat fat, 2 mg chol, 4 g fiber, 514 mg sodium, 408 mg calcium
9. Fruity Parfait (Top Fat Burner!) In tall glass, layer 1/3 c low-fat burner granola; 1 c low-fat plain yogurt; 1 med orange, peeled and chopped; 1 kiwifruit, peeled and chopped; and 2 tsp dried fruit (apricots, raisins, etc.). 403 cal, 18 g pro, 71 g carb, 6 g fat, 2.5 g sat fat, 15 mg chol, 8 g fiber, 237 mg sodium, 522 mg calcium
10. Cereal Blender Mix 1/2 c each shredded wheat cereal and Cheerios, and top with 2 Tbsp dried cherries or raisins, 1 Tbsp chopped unsalted walnuts, and 1 tsp dried coconut. Add 1 c light soy milk or fat-free milk. Serve with 6 oz apricot nectar. 396 cal, 14 g pro, 78 g carb, 9 g fat, 2 g sat fat, 0 mg chol, 6 g fiber, 304 mg sodium, 357 mg calcium
Take Your Pick: Lunch (550 calories)
1. The 5-Minute Lunch Spread 4 oz whole wheat bagel with 1 Tbsp low-fat cream cheese and top with 1 slice red onion, 2 leaves lettuce, and 1 thick slice tomato. Serve with 1 med banana and 8 oz 1% milk. 548 cal, 24 g pro, 99 g carb, 7 g fat, 4 g sat fat, 18 mg chol, 14 g fiber, 729 mg sodium, 380 mg calcium
2. Make-Your-Own Salad Top 4 c chopped romaine lettuce with 1 oz shredded low-fat Cheddar cheese; 1/3 c corn; 1/3 c canned beans (such as black or kidney), rinsed and drained; 2 Tbsp grated carrots; 4 Tbsp diced red onion; 4 oz roasted or grilled chicken breast (about the size of your palm); 2 Tbsp balsamic vinegar; and dash of extra virgin olive oil (less than 1 tsp). Serve with 1 med whole wheat roll spread with 1 tsp butter. 554 cal, 53 g pro, 53 g carb, 17 g fat, 6 g sat fat, 112 mg chol, 14 g fiber, 471 mg sodium, 371 mg calcium
3. TLT n Veggies (Top Fat Burner!) Spread 1 Tbsp low-fat, low-sodium mayonnaise on 1 slice 100% whole wheat bread. Add 2 thin slices turkey breast (about 2 oz), 3 thick slices tomato, and 2 leaves lettuce. Top with second slice whole wheat bread. On the side, toss 1 c steamed green beans with 12 cherry tomatoes, halved; 1 Tbsp extra virgin olive oil; 1 Tbsp balsamic vinegar; 1 clove garlic, minced; and salt and black pepper to taste. Serve with 1 c 1% milk and 1 tangerine. 549 cal, 28 g pro, 83 g carb, 16 g fat, 4 g sat fat, 30 mg chol, 14 g fiber, 558 mg sodium, 461 mg calcium
4. Bean & Cheese Quesadilla Fill two 6" whole wheat tortillas with 1 oz shredded low-fat, low-sodium Cheddar cheese; 1/3 c canned black beans, rinsed and drained; 3 Tbsp chopped cilantro; and 1 Tbsp chopped scallions. Grill on both sides (about 5 minutes each) and top with 2 Tbsp salsa mixed with 1 med tomato, diced. On the side, mix 1 med pear, seeded and chopped; 2 Tbsp pomegranate seeds (or dried cranberries); 2 tsp lemon juice (fresh or bottled); and 1 tsp chopped fresh parsley. Serve with 1/2 c low-calorie cranberry juice mixed with 1 c sparkling water over crushed ice. 549 cal, 18 g pro, 110 g carb, 7 g fat, 2.5 g sat fat, 6 mg chol, 14 g fiber, 599 mg sodium, 300 mg calcium
5. Soup & Grilled Cheese (Top Fat Burner!) Gazpacho: In blender, puree 2 c peeled and chopped tomatoes; 1/2 green bell pepper, chopped; 1/3 c chopped onion; 1 clove garlic; 1/3 c chopped peeled cucumber; 1 Tbsp balsamic vinegar; 2 tsp olive oil; and salt and black pepper to taste. (Strain for smoother texture.) Grilled Cheese: Spread 1 tsp Dijon mustard on 2 slices 100% whole wheat bread. Add 11/2 oz low-fat Cheddar cheese, sliced, and 1/2 c bottled roasted red peppers, drained. In nonstick pan, grill on each side until cheese is melted. Serve with 1 c sparkling water mixed with 1/3 c calcium-and vitamin D fortified orange juice over crushed ice. 551 cal, 23 g pro, 76 g carb, 17 g fat, 4.5 g sat fat, 9 mg chol, 16 g fiber, 459 mg sodium, 506 mg calcium
6. Mango Chicken Sandwich Spread 1 Tbsp hoisin sauce on 2 slices sourdough bread (70 calories per slice). Add 3 oz roasted or grilled chicken breast; 1/2 fresh mango, peeled and sliced; 1 slice red onion; and 2 Tbsp chopped cilantro. Serve with Spinach-Orange Salad: Toss 3 cups bagged baby spinach leaves with 1/2 c canned mandarin orange slices, drained; 2 Tbsp diced red onion; and 1 Tbsp dried cranberries. Dress with 2 Tbsp balsamic vinegar and dash of extra virgin olive oil (less than 1 tsp). 542 cal, 37 g pro, 76 g carb, 12 g fat, 3 g sat fat, 71 mg chol, 10 g fiber, 635 mg sodium, 260 mg calcium
7. Black Beans & Rice Mix 1 c cooked instant brown rice with 1/2 c chopped scallions. Top with 2/3 c canned black beans (rinsed and drained) mixed with 1 med tomato, diced; 2 Tbsp diced red onion; 2 Tbsp chopped fresh parsley; 1 Tbsp lemon juice (fresh or bottled); and 2 tsp extra virgin olive oil. Serve with 1 sm apple. 549 cal, 17 g pro, 100 g carb, 12 g fat, 2 g sat fat, 0 mg chol, 19 g fiber, 645 mg sodium, 146 mg calcium
8. Tomato Sandwich & Beet Salad (Top Fat Burner!) Spread 2 slices sourdough burner bread (70 calories per slice) with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 4 thick slices vine-ripened tomato, 1/4 c fresh basil leaves, 1 tsp mixture of extra virgin olive oil and balsamic vinegar, and salt and black pepper to taste. On the side, serve with 1 lg orange and Beet Salad: Toss 1 c fresh or canned beets, cubed, with 1 Tbsp fat-free feta cheese and 1 Tbsp chopped pecans. 548 cal, 19 g pro, 81 g carb, 16.5 g fat, 3.5 g sat fat, 13 mg chol, 12 g fiber, 673 mg sodium, 479 mg calcium
9. Roast Beef Sandwich Spread 2 slices 100% whole wheat bread with 1 Tbsp low-fat, low-sodium mayonnaise. Top with 2 thin slices roast beef (about 2 oz) and 3 leaves lettuce. Serve with 12 baby carrots and 1 med apple. 552 cal, 25 g pro, 64 g carb, 23 g fat, 6 g sat fat, 68 mg chol, 12 g fiber, 551 mg sodium, 118 mg calcium
10. Beef Fajita In nonstick pan coated with cooking spray, sauté 3 oz lean sirloin steak strips (prepackaged or cut at home) with 11/4 c fresh or frozen red and green bell pepper slices and 1/2 c onion slices. Stir frequently until trips are cooked through and vegetables are tender (approximately 10 minutes). Toss steak strips and vegetables with 1 Tbsp bottled ajita sauce until well coated. Wrap in a warmed 10-1/2" whole wheat tortilla.
Time-saver: You can make these fajitas ahead, wrap ndividually in microwave-friendly plastic wrap, and reheat in microwave.On the side, toss 1 lg tomato, diced; 1/3 c canned corn (rinsed and drained); /4 c chopped cilantro or parsley; 3 Tbsp diced red onion; 2 tsp balsamic vinegar; and 1 tsp extra virgin olive oil. 52 cal, 36 g pro, 65 g carb, 17 g fat, g sat fat, 76 mg chol, 9 g fiber, 483 mg odium, 127 mg calcium
Take Your Pick: Dinner (650 calories)
1. Cheesy Spinach Pizza (Top Fat Burner!) Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries. Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium
2. Salmon Supper Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts. 646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium
3. The Freezer Dinner (Top Fat Burner!) Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 11/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing. 647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium
4. Guiltless Fried Chicken Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans. 650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium
5. Lamb Kebabs over Couscous (Top Fat Burner!) Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced. 654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium
6. Juicy, Piled-High Hamburger Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice. 654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium
7. Fish Tacos n Fries Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream. Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm. 654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium
8. Pesto Pasta Toss11/2 c cooked linguini with 1c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 11/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 11/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries. 656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium
#9 is a pork tenderloin ....(NOT POSTING) smile
10. Steak & Potatoes Broil or grill 4 oz lean steak 2 to 21/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet. 653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium
Wednesday, September 12, 2007
20 Ways to Stick to Your Workout
Sallam My Sisters In Motion,
Now that we have made the decision to get fit and healthy, we must go forth with ACTION. That means we sweat because we have to be a Sister In Motion to sweat.
I found some encouragement that we will need in sticking to the workouts we all MUST do to achieve the weight loss goals.
I'll post an intro here , then you are advised to click on the link to see the rest because it's 4 pages long .
20 Ways to Stick to Your Workout
Fading motivation is the enemy of every great weight-loss plan. To stoke the fires, top trainers reveal their never-quit, get-fit-quick tricks.
By Adam Campbell, Men's Health
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
I decided to skip tip #1 and go down to #2 because we have already begun this :
2. Make a 'friendly' bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
You see we already had the idea lol but our stakes are higher (smile)
even though this info was taken from a men's magazine, we can be just as tough and motivated if not more .
Take care my dear Sisters In Motion
http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100169435
Now that we have made the decision to get fit and healthy, we must go forth with ACTION. That means we sweat because we have to be a Sister In Motion to sweat.
I found some encouragement that we will need in sticking to the workouts we all MUST do to achieve the weight loss goals.
I'll post an intro here , then you are advised to click on the link to see the rest because it's 4 pages long .
20 Ways to Stick to Your Workout
Fading motivation is the enemy of every great weight-loss plan. To stoke the fires, top trainers reveal their never-quit, get-fit-quick tricks.
By Adam Campbell, Men's Health
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
I decided to skip tip #1 and go down to #2 because we have already begun this :
2. Make a 'friendly' bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
You see we already had the idea lol but our stakes are higher (smile)
even though this info was taken from a men's magazine, we can be just as tough and motivated if not more .
Take care my dear Sisters In Motion
http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100169435
Sunday, September 9, 2007
Getting Started
Assallamu Alaikum My Dear Sisters,
I decided to create this blogger account for all of us sisters who wish to make positive changes in our health. We will use the blogs to support eachother in our goals. You may post tips on physical activities, healthy recipes and words of encouragement for your fellow Sisters In Motion.
Now that you have decided to improve your eating and physical activity habits, here are a few tips to ensure you are ready to start:
Let your doctor know you plan to make positive changes in your eating and physical activity habits. Your doctor may have advice specific for you and any medical conditions you may have.
Here we go, on our way to a fit and healthier lifestyle.
Studies show that people do better when they keep track of their progress. Start a journal of your progress to keep track of all the foods and drinks you consume in a day as well as all the different types of physical activity you’ve engaged in. You’ll be surprised at how it helps you stay motivated!
No time for breakfast?
Grab an apple, an orange or any other fruit as you head out the door.
Pack baby carrots, nuts, or dried fruit for a snack.
Take whole wheat crackers, lean meats and low-fat milk along with you.
Try taking leftovers and eating on the way.
Munch on veggies, pretzels, or popcorn.
At a fast food restaurant?
Try a grilled chicken sandwich and a side salad.
Split an order of fries.
Leave off the mayonnaise, sauce and spreads when ordering a sandwich.
Share a rich dessert with a friend.
Want to cut fat in meals?
Use a cooking spray instead of oil to sauté foods.
Trim visible fat from meat and remove skin from poultry, too.
Instead of cheese and heavy salad dressings, add fiber-rich beans and peas to your salad meals.
Canned chick peas or other beans are a delicious addition to a salad.
Need to get moving?
Work off a big lunch by taking a bike ride or a walk with your kids after work.
Instead of socializing with friends by watching videos or dining, plan to go walking, biking or dancing.
Aim for the farthest parking spot, not the closest, so you can get in extra walking.
Walk the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball.
Run up and down the stairs with each load of laundry, get up and change the channel, and walk to your co-worker’s office instead of calling.
Join a step aerobics, kick-boxing or body toning class. Check your local park district, recreation center, or health club to find the best option for your budget and skill level.
Now, with all that said: Let us all be Sisters In Motion.
I decided to create this blogger account for all of us sisters who wish to make positive changes in our health. We will use the blogs to support eachother in our goals. You may post tips on physical activities, healthy recipes and words of encouragement for your fellow Sisters In Motion.
Now that you have decided to improve your eating and physical activity habits, here are a few tips to ensure you are ready to start:
Let your doctor know you plan to make positive changes in your eating and physical activity habits. Your doctor may have advice specific for you and any medical conditions you may have.
Here we go, on our way to a fit and healthier lifestyle.
Studies show that people do better when they keep track of their progress. Start a journal of your progress to keep track of all the foods and drinks you consume in a day as well as all the different types of physical activity you’ve engaged in. You’ll be surprised at how it helps you stay motivated!
No time for breakfast?
Grab an apple, an orange or any other fruit as you head out the door.
Pack baby carrots, nuts, or dried fruit for a snack.
Take whole wheat crackers, lean meats and low-fat milk along with you.
Try taking leftovers and eating on the way.
Munch on veggies, pretzels, or popcorn.
At a fast food restaurant?
Try a grilled chicken sandwich and a side salad.
Split an order of fries.
Leave off the mayonnaise, sauce and spreads when ordering a sandwich.
Share a rich dessert with a friend.
Want to cut fat in meals?
Use a cooking spray instead of oil to sauté foods.
Trim visible fat from meat and remove skin from poultry, too.
Instead of cheese and heavy salad dressings, add fiber-rich beans and peas to your salad meals.
Canned chick peas or other beans are a delicious addition to a salad.
Need to get moving?
Work off a big lunch by taking a bike ride or a walk with your kids after work.
Instead of socializing with friends by watching videos or dining, plan to go walking, biking or dancing.
Aim for the farthest parking spot, not the closest, so you can get in extra walking.
Walk the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball.
Run up and down the stairs with each load of laundry, get up and change the channel, and walk to your co-worker’s office instead of calling.
Join a step aerobics, kick-boxing or body toning class. Check your local park district, recreation center, or health club to find the best option for your budget and skill level.
Now, with all that said: Let us all be Sisters In Motion.
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