Back to the Basics of Healthy Weight Loss Part 2

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Source:
American Dietetic Association

Tortilla Soup

Ingredients:

1 cup onion, chopped

2 garlic cloves, chopped

3 green onions, chopped

2 (12 ounce) cans diced tomatoes

4 cups low-fat chicken broth

1/3 cup salsa

1/2 red pepper, chopped

1/2 green pepper, chopped

3-4 celery ribs, chopped

1/3 cup fresh cilantro

1/2 teaspoon cumin

1/2 teaspoon chili powder

1/2 teaspoon basil

4 tablespoons fat free sour cream

4 tablespoons flour, to thicken (use only 1 Tbsp. if you like your soup thinner)

PREP TIME

5 min

TOTAL TIME

35 min

SERVINGS

9

Amount Per Serving

Calories 45

Calories from Fat

% Daily Value *

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat
Cholesterol 0mg	0%
Sodium 80mg	3%
Potassium 290mg	8%
Total Carbohydrate 10g	3%
Dietary Fiber 2g	8%
Sugars 4g

Protein 2g

Vitamin A	20%
Vitamin C	40%
Calcium	4%
Iron	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Source: yummly.com via Maria on Pinterest

Back to the Basics of Healthy Weight Loss Part 1

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:

• Prevention of weight gain or stopping recent weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.
• If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:

Make Smart Choices from Every Food Group

Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:

• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Source:
American Dietetic Association

Fruit Salad with Honey-Lime Dressing

Yield: enough for a crowd

Ingredients:
1 pt. container strawberries
1 pt. container blueberries
1  bunch (about 1 1/2 lbs.) seedless grapes (green, red or a mixture of both)
1/4 cup honey
juice from 2 limes (about 2-3 tablespoons)

Directions:
Rinse strawberries, blueberries and grapes.
Gently pat dry the fruit.  Hull strawberries, then cut each in half; if large, cut into quarters.
Remove stems from blueberries, if any.
Remove grapes from stems.
Gently combine  all three in a large bowl or aluminum tray.  Set aside.
In a small bowl, whisk together honey and lime juice.  Pour over fruit.

Source: ohyoucook.blogspot.com via Amy on Pinterest

Exercise Hydration

Goals of Hydration

• Begin exercise well hydrated by drinking fluids during the day and within the hour before the exercise session.
• Replace sweat losses by drinking fluids regularly during exercise.
• Rehydrate after exercise to replace weight lost as fluid during exercise.
• Follow a personalized fluid replacement plan to prevent the consequences of excessive (greater than 2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.

Fluids Surrounding Exercise

• For short duration (less than 60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after exercise.
• Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.
• For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise.
• Rehydrate following exercise by drinking enough fluid (water or sports drinks) to replace fluid lost during exercise. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juice). Replace fluid and potassium losses by consuming fruits and vegetables.

Source:
American Dietetic Association

Exercise Tip #4

Other Great Exercise Tips:
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Reference:
Exercise Tips from the American Heart Association

Breakfast Burrito Panini

Serves: 2
Cooking Time: 5 min

Ingredients: 
2 hard-cooked eggs, sliced or chopped
2 (8-inch) whole wheat or white flour tortillas
1/2 cup baby spinach leaves
1/3 cup black bean and corn salsa (see Notes)
1/4 cup shredded Mexican cheese

Directions: 
Heat panini press to medium-high heat according to directions.
Place 1 egg in middle of each tortilla, top evenly with spinach, salsa, and cheese. Fold sides of tortillas over filling, fold up bottom edge, and roll up.
Grill burritos in panini press until tortillas are toasted and filling is heated through, about 3 minutes. Cut and serve immediately.

NOTE:
Burritos can be grilled in a sprayed skillet over medium-high heat, turning once, until toasted and filling is heated through, about 3 to 4 minutes per side.

If you cannot find black bean and corn salsa, mix 1/4 cup each of black beans, corn, and salsa to make your own.

Source: mrfood.com via Mandy on Pinterest

Exercise Tip #3

Variety!

When figuring out an exercise plan that works for you make sure you have enough variety in your exercise routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

Reference:
Exercise Tips from the American Heart Association

Jamie Oliver's Best Pasta Salad

Ingredients:
11 ounces small shell pasta
3 garlic cloves
9 ounces yellow cherry tomatoes
9 ounces cherry tomatoes
1/2 cup black olives, pitted
2 tablespoons fresh chives
1/4 cup fresh basil
1 medium cucumber
4 tablespoons white wine vinegar
7 tablespoons extra virgin olive oil
sea salt
fresh ground black pepper

Directions:

1. Bring a large pan of salted water to the boil.
2. Throw in the pasta and garlic and simmer for about 5 minutes or until al dente, and drain.
3. Put the garlic to one side for the dressing.
4. Put the pasta in a bowl.
5. Chop the tomatoes, olives, chives, basil and cucumber into pieces about half the size of the pasta and add to the bowl.
6. Squash the garlic cloves out of their skins and pound in a pestle and mortar.
7. Add the vinegar, oil and seasoning.
8. Drizzle this over the salad, adding a little more seasoning to taste.

Source: food.com via Erin on Pinterest

Exercise Tip #2

Don’t Give Up!
You may have to try out various forms of exercise and different routines to find what works for you personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

Crock Pot Honey Sesame Chicken

Ingredients:
6-8 boneless, skinless chicken thighs or 4 chicken breasts (about 2 pounds)
Salt and pepper
1/2 cup diced onion
2 cloves garlic, minced
1 cup honey
1/4 cup ketchup
1/2 cup low-sodium soy sauce
2 tablespoons vegetable oil or olive oil
1/4 teaspoon red pepper flakes
4 teaspoons cornstarch
1/3 cup water
2 packets minute rice, optional
1/2 tablespoon (or more) sesame seeds
3 scallions, chopped

Directions:
Place chicken in Crock Pot and lightly season both sides with salt and pepper.

In a medium bowl, combine onion, garlic, honey, ketchup, soy sauce, oil and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours, or high for 2 hours.

Remove chicken to a cutting board, leaving sauce. Shred chicken into bite-sized pieces; set aside. Prepare rice according to package instructions.

In a small bowl, dissolve 4 teaspoons cornstarch in 1/3 cup water; add to crock pot. Stir to combine with sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened.

Add cooked rice to 4 plates, top with chicken and spoon sauce over top. Sprinkle evenly with sesame seeds and chopped scallions.

Source: thecomfortofcooking.com via Brenda on Pinterest

Exercise Tip #1

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn’t mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Being More Active Part 4

Don’t let bad weather slow you down.

• There are many ways to be active at home:
• if you have stairs—make a few extra trips.
• if you don’t have much room, you can run or march in place.
• Grab an umbrella and a friend and go for a walk in the rain or walk at the mall.
• After a brisk walk in cold weather, treat yourself to a nice, hot cup of coffee, tea or hot chocolate.
• If the weather is cold, dress warmly—wear layers and a hat and gloves.
• If it’s hot, swim, take a brisk walk in an air-conditioned building, or walk first thing in the morning or in the evening in a well-lit area.
• If you are active outside in the heat, drink plenty of water.

Summer Lemon-Vegetable Risotto

Serves 4, adapted from Cooking Light

Ingredients:
1 bunch asparagus, trimmed and cut into 1-inch pieces
8 oz sugar snap peas, halved
5 tsp extra virgin olive oil, divided
1 zucchini, cut into half moons
1 summer squash, cut into half moons
4 3/4 cup vegetable broth
1/2 cup finely chopped shallots
1 cup arborio rice
1/2 cup grated parmesan cheese
1/4 cup chopped fresh chives
1 tsp grated lemon zest
2 tbsp fresh lemon juice
1 tbsp unsalted butter
salt and black pepper, to taste

Directions:

1. Bring a large pot of salted water to boil.  Add asparagus and sugar snap peas and cook for 3 minutes.  Drain and then rinse with cold water.  Set aside.
2. Heat 2 tsp olive oil in a large nonstick skillet.  Saute the zucchini and summer squash until just starting to brown, about 7 minutes.  Set aside.
3. In a medium pot, bring the vegetable broth to a simmer.
4. Add the remaining tbsp of olive oil to the pan.  Over medium heat, saute the shallots until tender, about 3 minutes.  Add the rice and saute for 1 minute, constantly stirring.  Add 1 cup of the simmering vegetable broth, stirring continuously until almost all of it evaporates.  Add another 1/2 cup of the broth and stir until it evaporates.  Repeat with remaining broth until rice is tender and cooked through, reserving 1/4 cup of broth.
5. Add the veggies to the pan and cook for one minute or until heated through.  Remove from the heat and stir in the reserved 1/4 cup broth, parmesan cheese, chives, lemon zest, lemon juice, and better.  Season with salt and black pepper to taste.

Source: joanne-eatswellwithothers.com via jillian on Pinterest

Being More Active Part 3

Find tricks to help you stick with it.

• Pick activities you really enjoy!
• Get your friends and family to join you.
• Set simple goals and work up slowly. Reward yourself when you stick to your goals.
• Try something new.
• Find a walking buddy—you will not want to let your buddy down if you know they are counting on you.
• Instead of trying to add extra activities to a busy schedule, make work time (at home or on the job) work for you:
• look for chances to move a little more or a little faster.
• at break or lunchtime, go for a quick walk.

Grilled Vegetables

Servings: 8 to 10 servings

Ingredients:
2 red bell peppers
2 yellow bell peppers
2 red onions
2 globe eggplants, (that's the round ones not the long skinny ones)
4 small yellow squash
4 small zucchini
2 pounds asparagus
2 pounds cherry tomatoes
Basil oil
1 cup basil, leaves, fresh
1 cup extra virgin olive oil, to taste

Directions: 
Basil oil: In a blender combine the basil and the extra virgin olive oil.  Season with salt and pepper and whiz until smooth.

1. Preheat the grill to medium-high.
2. Cut the sides off the peppers - remove the ribs, core, and any seeds.
3. Peel the outside paper from the onions, cut off the ends, and slice into 1/2-inch-thick rounds.
4. Remove the ends from the eggplants, then cut into 1/2-inch thick rounds.
5. Remove the ends from the squash and zucchini, then cut lengthwise into 1/2-inch-thick slices.
6. Cut about 1/2 inch from the tough ends of the asparagus (or is it asparagi?).
7. Place all the veggies on a baking sheet, brush all sides lightly with basil oil, and season with salt and pepper.
8. Grill (see BTW) until marks appear, turning as necessary. Brush with the basil oil again as they come off the grill.
9. Serve with pretty much anything.

Note: Grill the veggies in the order they are on the ingredient list. The peppers will take the longest and the tomatoes the least. You’re trying to keep them crisp/tender - not mushy, but not too hard either.

Level of Difficulty: Easy
Prep Time: 15 minutes
Cooking Time: 15 to 20 minutes

Source: foodrepublic.com via Brooke on Pinterest

Being More Active Part 2

You don’t have to spend lots of money to be active.

• Walk in a shopping mall, around your neighborhood, or at the local high school track.
• Walk when you can instead of driving and save the money you would spend on gas.
• If you spend any money on physical activity, spend it on a comfortable pair of walking shoes that fit you well.
• Talk to a foot doctor about finding the right shoes if you have problems with your feet.
• Don’t get “sore” about a few aches and pains.
• The first few times you move in a new way you may feel a little sore, but after that you will feel better and better.
• You’re less likely to get sore if you start slowly and warm up.
• Try swimming or water exercises.
• If you are overweight, losing a few pounds can help with aches and pains.

Whole Wheat Pasta with Ricotta and Vegetables

Makes: 4 servings

Ingredients:
8 ounces dried whole wheat or whole-grain penne pasta
2 1/2 cups broccoli florets
1 1/2 cups asparagus or green beans cut into 1-inch pieces
1 cup light ricotta cheese
1/4 cup snipped fresh basil or 1 tablespoon dried basil, crushed
4 teaspoons snipped fresh thyme or 1 teaspoon dried thyme, crushed
4 teaspoons balsamic vinegar
1 tablespoon olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 large ripe tomatoes, seeded and chopped
2 tablespoons grated Parmesan or Romano cheese

Directions:
1. Cook pasta according to package directions, omitting any oil or salt.
2. Add broccoli florets and asparagus or green beans during the last 3 minutes of cooking; drain.
3. In a large serving bowl, combine ricotta cheese, basil, thyme, balsamic vinegar, olive oil, garlic, salt, and freshly ground pepper.
4. Add cooked pasta and vegetables to ricotta mixture. Add chopped tomatoes. Toss to combine. Sprinkle each serving with grated cheese; serve immediately.

Nutrition facts per serving: 361 calories, 16g protein, 55g carbohydrates, 9g fat (2g saturated), 7g fiber

Source: fitnessmagazine.com via Brian-Lori on Pinterest

Being More Active Part 1

Put physical activity high on your “to-do” list.

• Three 10-minute blocks of moderate activity during the day can do you as much good as 30 minutes of activity all at once.
• People who spend at least 30 minutes a day being active enough to breathe a little harder are less likely to have:

•  Heart attacks
• Weight problems
• Cancer
• High blood pressure
• Diabetes
• Brittle bones (osteoporosis)
• Tell your family and friends that being active is important to you—ask them to help you make time.

Being active is the answer.

• For people with most health conditions, being physically active usually does the body more good than harm.
• Wear comfortable shoes and drink plenty of water when you are physically active.

Intuitive Eating Principle #10

10. Honor Your Health--Gentle Nutrition. Make food choices that honor your health and taste buds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

Intuitive Eating Principle #9

9. Exercise--Feel the Difference. Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If your only goal is to lose weight, it's usually not a motivating factor in that moment of time.