Why am I Not losing weight?

Ten Weight-Prevention Tips Every One Should Know

1. Make sure to eat a healthy breakfast no later than 9 a.m., even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup. Some options: nonfat milk/yogurt smoothie with fruit; toasted English muffin with fruit spread; whole-grain cereal or oatmeal with raisins and skim milk, egg-white omelet and whole-wheat toast.

2. Eat a small mid-morning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.

3. Try to eat lunch no later than 1:30 p.m. Lunch should include a healthy balance of high-quality, low-stress protein, fat and carbohydrates

4. Three hours after lunch is usually the beginning of the "CortiZone," when stress hormones plummet along with energy and mental concentration. It's also the most popular time for stress-induced eating, when you gobble a candy bar for a quick energy boost. Instead, eat something that provides high-quality, low-stress energy. Combinations of protein and carbohydrates are ideal, such as low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit.

5. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables and a source of protein, such as poultry, lean red meat, fish, legumes or veggie burger. Mixed fruit could be served as a dessert item.

6. Try to have dinner completed by 8 p.m. at least four to five days a week. If you must eat dinner after eight, eat lighter and eat before you go to dinner. (Remember, the CortiZone and your vulnerability to eat mindlessly extends through midnight.)

7. Women over the age of 40 do not require dense complex carbohydrates (pasta, bread, potatoes or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to strip your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat.

8. Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with low-quality, high-stress refined, processed sugars.

9. Typical restaurant portions are grande-sized. At lunchtime, remember to eat only half of any restaurant portion of starch, and try to eliminate it at dinner. At lunch, one piece of bread is appropriate. Remember: The later you eat complex carbohydrates, the more weight you gain.

10. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.

Valentine's Workout

Warm up
Bench/Stair/Curb Step Ups with knee lift
(1 min on each leg switch)

Mountain climbers - Place hands on ground, like in a push up stance, and quickly transition from each leg, bringing your knee towards your chest
(1 minute)

Physio Ball Lunge - Stand sideways to a wall. lunge down with torso twist and stand as you toss/catch the ball against a wall (one minute on each leg)

Push up, Tuck and Row - Push up, bring each knee to elbow (both sides), still in a push up position row elbow back on both sides (Repeat for 1 minute) Modify: Do this from your knee's

Side Crunch - Sitting on a stability ball with one hip on ball and the other stacked on top, place staggered feet against a wall to prevent rolling. Lift chest and torso up off the ball (do this for 1 minute on each side). Challenge: hold a dumbbell in both hands

Heart Side Plank - Lay on your side, elbow on mat. Bend bottom leg, lift hip up and straighten top leg, lift and move leg to draw a heart shape with your toe.

V Sit for Valentines - Sit upright on mat, knee's bent straighten legs and lean back towards ground (so you look like a V), lift and bend knees towards chest (repeat for 1 minute) Modify: by placing hands on ground behind back and bring knees in and out from chest. Challenge: Hold a dumbbell

To make this workout more intense, do jumping jacks or step ups, for 1 minute in between each exercise and repeat this sequence 2-3 times.

Running and Strength Workout

During the week off, I don't want your fitness level to take a nose drive. Use this workout, along with the Valentines workout in the last newsletter, to keep active.

Cardio (you can do this outdoors or on a treadmill just remember to boost the incline to 4-5)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Hill Training 4 hills

Strength Training:
- Single leg squats (hold a weight)
- Resistance band crab walk
- Plank (start with 30 sec. progress to 2 min)
- Side Plank (Progress moving from front to side plank as rep)
- Isometric wall squats (start with 30 sec. progress to 2 minutes)
- Superman back extension

Black-Eyed Peas and Brown Rice - Clean Eating

INGREDIENTS:

• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce

INSTRUCTIONS:

Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.

Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce.

Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.

CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g

SERVES 6

Potato, Rocket and Tomato Frittata - Clean Eating

INGREDIENTS:

• 1lb baby new potatoes
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 2 oz wild rocket (or arugula), divided
• 6 oz cherry tomatoes, halved
• 8-12 egg whites, beaten
• Salt and freshly ground black pepper to taste.

INSTRUCTIONS:

Cut potatoes in half, or into chunks if necessary, then cook in a pot of lightly salted boiling water for 8 to 10 minutes. Drain.

Heat oil in a non-stick frying pan. Cook the garlic over low heat for one minute. Scatter the pota- toes, half the rocket and the cherry tomatoes into the pan.

Pour the eggs on top, season well with salt and freshly ground black pepper and cook over medium heat for about 5 minutes, until almost set.

Use a wooden spatula to lift the frittata so any unset egg can travel to the base of the hot pan.

When just set on the bottom, place under a preheated broiler for 2 to 3 minutes to set the top. Scatter the remaining rocket overtop and serve.

CALORIES: 180
FAT: 4 g
CARB: 23 g
PROTEIN: 13 g

SERVE 4

Grilled Chicken Marsala - Clean Eating

INGREDIENTS:

• 2 tsp ground fennel seeds
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• ½ tsp red pepper flakes
• 4 6-oz boneless, skinless chicken breasts
• 16 small carrots, peeled
• 3½ cups marsala or low-sodium chicken broth
• 8 pieces dried porcini mushrooms
• 2 shallots, thinly sliced
• 4 cloves garlic, smashed
• Vegetable oil cooking spray
• 4 tbsp nonfat yogurt
• 4 sprigs fresh rosemary

INSTRUCTIONS:

Mix fennel seeds, salt, pepper and red pepper flakes in a bowl. Sprinkle spice mixture over chicken and set aside.

Boil carrots for about 4 minutes and remove; dry on a paper towel and set aside.

Bring marsala to a low boil in a small saucepan over medium heat. Add mushrooms, shallots and garlic. Season with more salt and pepper. Simmer until sauce reduces, about 20 minutes. Discard garlic and set sauce aside.

Coat grill with cooking spray and grill chicken for 4 to 6 minutes on each side or until cooked through. Grill carrots for about 5 minutes, rotating until charred.

Return sauce to stove; bring to a simmer, remove from heat and whisk in yogurt. Divide carrots among 4 plates and top each with chicken, sauce and a sprig of rosemary.

CALORIES: 338
FAT: 7 g
CARB: 28 g
PROTEIN: 43 g
NUTRIENTS PER SERVING:

SERVES 4

Spinach & Strawberry Salad - Clean Eating

INGREDIENTS:

Dressing

• ½ cup nonfat plain yogurt
• ¼ cup orange juice concentrate, thawed
• 2 tbsp poppy seeds
• 1 tbsp honey (optional)

Salad

• 3½ cups baby spinach leaves
• 4 large strawberries, quartered
• 2 tbsp Orange Poppy Seed Dressing

INSTRUCTIONS:

For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.

For salad: Place spinach leaves in a bowl. Top with strawberries and toss with dressing and serve.

Dressing
CALORIES: 57
FAT: 1 g
CARB: 10 g
PROTEIN: 2 g

Salad
CALORIES: 100
FAT: 1 g
CARB: 19 g
PROTEIN: 4 g

Serves 6

Cajun Shrimp Stir-Fry - Clean Eating

INGREDIENTS:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp Cajun spice seasoning
• 2 tsp canola oil, divided
• 2 green peppers, seeded, inner ribs removed
and cut into strips
• 2 red peppers, seeded, inner ribs removed
and cut into strips
• 2 cloves garlic, minced
• ½ cup white wine
• 1 tbsp lemon juice
• Hot sauce to taste
• 2 cups cooked brown rice

INSTRUCTIONS:

Toss shrimp with Cajun spice seasoning and set aside. Heat 1 teaspoon oil in a large skillet and and sauté peppers for six mintues over medium-high heat. Turn heat down and add minced garlic, stirring constantly so that garlic doesn’t burn. Remove peppers and garlic from pan, wipe pan out with paper towel.

Return the pan to medium-high heat, add heat to remaining tsp of oil. Add shrimp and cook approximately 3 minutes, stirring frequently. Add wine, lemon juice, peppers and garlic and cook for 2 to 3 minutes. Season with hot sauce; serve each portion over ½ cup cooked brown rice.

CALORIES: 26
FAT: 3.8 g
CARB: 6.5 g
PROTEIN: 18 g

SERVES 4

ADOBO-RUBBED PORK TENDERLOIN WITH BLACK BEAN PICO DE GALLO - Clean Eating

INGREDIENTS:

For the pork:
• 6 tbsp paprika
• 2 tbsp freshly ground black pepper
• 2 tbsp coarse salt (kosher or sea salt)
• 1 tbsp chili powder
• 2 tbsp brown sugar
• 3 pinches cayenne pepper
• 24 oz pork tenderloin, trimmed, cut into 3- or 4-oz pieces
• ½ cup arugula, loosely packed

For the Pico de Gallo:
• 2 cups black beans, cooked
• 4 medium tomatoes, diced
• ½ cup red onion, diced
• ½ cup green onion, chopped
• ½ cup fresh cilantro, chopped
• 2 tbsp jalapeno pepper, minced
• 2 tbsp fresh lemon juice
• 1 tbsp chili powder

INSTRUCTIONS:

For the pork:
Heat oven to 350ºF. Mix paprika, black pepper, salt, chili powder, brown sugar and cayenne pepper in a bowl. Rub both sides of each piece of pork with spice mixture thoroughly. Heat an oven-safe skillet over medium-high heat and pan-sear each piece of pork on both sides until golden brown. (Pan-searing seals in the meat’s juices.)

Transfer pan to oven until pork is completely done, about 6 to 8 minutes for each inch of thickness.

For the Pico de Gallo:
Combine all ingredients.
Garnish plates with arugula, add pork in equal portions and sprinkle ½
cup Pico de Gallo on top. Serve.

CALORIES: 572
FAT: 17 g
CARB: 45 g
PROTEIN: 62 g

SERVES 4

Risotto - Clean Eating

INGREDIENTS:

• 1 pint cherry tomatoes
• 1/4 cup olive oil, divided
• salt and black pepper to taste
• 1 tsp minced garlic
• 1 small onion, diced, divided
• 2 cups diced zucchini
• 1/4 cup fresh lemon juice
• 1 lb Arborio rice
• 2-3 cups fat-free chicken broth
• 18 sea scallops
• 1 bunch parsley, chopped (optional)


INSTRUCTIONS:

Roasted tomatoes – Toss tomatoes in 2 teaspoons oil with a pinch of salt and pepper. Place on non-stick baking
sheet and bake 1 hour at 250ºF.

Zucchini purée – In a medium pan, heat 1 teaspoon oil over medium heat. Add garlic and half the onion and
cook until translucent. Add zucchini and cook 5 minutes. Place all these ingredients in a blender. Add lemon juice
and 1 tablespoon oil and purée. Add salt and pepper to taste. Set aside.

Risotto – Heat 1 tablespoon oil in a medium pot on medium heat and sauté remaining onion until translucent.
Add rice and stir to coat. Add broth 1 cup at a time until absorbed, stirring continually for 20 minutes or until rice
is tender (add more broth if necessary). Once rice is cooked, stir in zucchini purée. Set aside.

Scallops – Heat 1 tablespoon oil in a small pan. Season scallops with salt and pepper and cook both sides until
lightly browned. Add roasted tomatoes and sauté 5 minutes. Place risotto on a plate and top with scallop and
tomato mixture and parsley.

CALORIES: 488
FAT: 14 g
CARB: 68.5 g
PROTEIN: 16 g
Serves 6

GRILLED VEGETABLE KABOBS WITH KEY LIME CHIMICHURRI

A simple trick to add taste without calories is to use vinegars and citrus juices, as in these vegetable kabobs. Just a squeeze of citrus--lemon or lime--on anything, makes food pop!

3 bell peppers, all colors, cut into two-inch pieces
2 portobello mushrooms, cut into quarters
2 zucchini, cut into two-inch rounds
1 red onion, cut in two-inch pieces

Vegetable Rub
Salt and freshly ground black pepper
1/2 tablespoon chili powder
1 teaspoon sea salt
1 tablespoon dried orange rind


Basque-Style Green Sauce
6 garlic cloves, peeled and chopped
3 dried bay leaves
3 key limes (or 6 teaspoons bottled key-lime juice)
1 fresh poblano pepper, coarsely chopped with the seeds left in (optional)
1 fresh serrano chili, coarsely chopped with the seeds left in (optional)
1/2 tablespoon sea salt
1/3 cup finely chopped fresh Italian flat-leaf parsley
1/4 cup finely chopped fresh oregano
1/2 cup finely chopped fresh basil
1/3 cup olive oil

Cover the veggies with the rub and let them rest in a baking dish or large bowl. Preheat the grill. Make the green sauce by combining the garlic, bay leaves, peppers, and sea salt in a mortar and mash with a pestle until a smooth paste is formed. (If you don't have a mortar and pestle, put all the ingredients in a blender along with just a teaspoon or so of vinegar.) Transfer to a mixing bowl and add the parsley, oregano, and basil. Juice the key limes into the bowl. Whisk in the olive oil until well combined. Set aside. Skewer veggies and grill on all sides. Serve over a bed of steamed brown rice and drizzle sauce over the veggies.

Calories: 220
Fat: 11 g
Carbs: 29 g
Protein: 7 g

Week Three Route - Hill Training

Brisk five-minute warmup walk to Royal Oak Hill and down until Buxton street, then do two repetitions of the following:


* Jog 200 yards (or 90 seconds) - half way up hill
* Walk 200 yards (or 90 seconds) - down hill to starting point
* Jog 400 yards (or 3 minutes) - all the way up the hill
* Walk 400 yards (or three minutes) - walk down