Eating out doesn't have to be hazardous to your waistline

Before you eat out check to see if the restaurant has their nutritional information is listed on their website.

Here are a few that I know of - feel free to add any that you may know of:

Starbucks - http://www.starbucks.com/retail/nutrition_freshfood.asp
Milestones - http://www.milestonesrestaurants.com/starters-and-share-plates.html
Joeys Med Grill - http://www.joeysmedgrill.com/joeysexperience/nutritionalinformation

FAQ: Weight Loss

FAQ:

Q: Since I started hitting the gym more often, I feel famished and I'm eating all the time. What gives?

A: The increase in appetite may be your body's way of trying to replace the calories you're burning off (it should subside in a few weeks). It could also be that you feel entitled to more food as a reward for your hard work. A growling tummy is no reason to stop getting sweaty, though. Exercise promotes health and can speed weight loss. First make sure you're not thirsty (which is likely after a workout). If water doesn't help, try low-cal foods like peppers or juicy fruit like oranges to satisfy your taste buds without undoing all that time on the treadmill.

Q: I'm dieting, but my weight loss has stalled. How can I jump-start it?

A: You've hit the dreaded plateau, which occurs when your metabolism slows to match your lower calorie intake. You can make simple tweaks to your diet—without having to cut calories—to get the scale moving again. By adding more lean protein and trimming carbs and fat, you'll enjoy the same amount of food but burn more calories. That's because protein revs metabolism more than carbs or fat. Instead of pretzels, grab a handful of protein-packed nuts.

Q: What should I do first when my weight starts to creep up?

A: First, identify the reasons for the change. Some culprits are easy to spot, such as canoodling with Ben & Jerry, but a food diary can help you uncover subtler sources of added calories, like inflated portions or extra cocktails. Scaling back your intake to your pregain level should halt or even reverse the trend, but for faster results, also try these three easy calorie-trimmers:
Make every sandwich open-faced. Bypass the top slice of bread to save 70 calories. If you eat a sandwich a day for lunch, you'll shave off 490 calories a week.

Eat slowly. Turn off the TV, have a seat and savor the flavor of every bite. Research shows that women take in about 67 fewer calories per meal when they slow down.
Skip salad dressing. Use balsamic vinegar instead. Dressing can be 75 or more calories per tablespoon, so this trick saves at least 150 calories per salad. You're feeling lighter already!

Q: I've heard caffeine can rev your metabolism. Is this true?

A: Yes, it's true, but caffeine has never been proved to aid in weight loss. That's because the boost you get is tiny and temporary, usually not enough to make a dent in your calorie burn. That said, a shot of caffeine can give your workout a jolt: Research shows that having as little as 100 milligrams—approximately the amount in a cup of coffee—helps serious exercisers work out harder and longer, possibly by increasing alertness and diminishing fatigue. (Now-and-then exercisers weren't studied, so it's not known if they'll gain the same lift.) Researchers also speculate that caffeine may stimulate muscles to contract differently during exercise. But don't adopt a coffee habit merely to fuel workouts. Caffeine in high doses can increase blood pressure and irritate the stomach. And take a pass on weight loss supplements with caffeine: They may contain high doses and other ingredients that can further raise blood pressure—not a healthy idea for anyone.

Q: How can I shake these last 5 pounds?

A: Use my 25 percent solution: Leave 25 percent of your meal on the plate at lunch and dinner (only nonstarchy veggies such as spinach, broccoli and peppers are exempt from the rule), and increase your workout time by 25 percent. Little changes can add up: If you eat 6 ounces of sirloin instead of 8 and only 3/4 of a baked potato, you trim nearly 200 calories off your meal. Do this every day for a month and you will shave off 3 pounds. Factor in the extra exercise, too, and you'll be well on your way to dropping those final 5.

Q: What's the biggest dieting mistake?

A: Not eating enough. Going below 1,000 calories a day can backfire because it's nearly impossible to maintain such a restrictive diet. Even if you're able to stick to a starvation plan, it's counterproductive: Your metabolism hits the brakes when your body detects too little food coming in, which impedes weight loss efforts long-term. Plus, your body may eventually begin to raid its own muscle stores for the energy it needs. The best news I can give dieters: You can eat plenty of healthy foods and still lose weight.

Q: I am watching my calories and wondering what my best bet is: beer, liquor or wine?

A: Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.

Seven Unhealthy Habits That Prevent Us From Losing Weight

1. Skipping Breakfast
   We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.



2. Eating at Your Desk
   Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.



3. Cleaning Your Plate
   Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.



4. Forgetting Fitness
   Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!



5. Late-night Monster
   This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.



6. Fat Phobia
   If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.



7. The Bar Scene
   Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.

Roasted Vegetable & Feta Sandwiches

Time: 30minutes
Yield: 6 servings

Ingredients

• 1 each medium eggplant (about 1 pound)
• 1 tablespoon extra-virgin olive oil , divided
• 1 7-ounce jar roasted red peppers , rinsed and chopped
• Salt & freshly ground pepper to taste
• 4 ounces feta cheese
• 2 teaspoons lemon juice
• 1 teaspoon dried oregano
• Pinch of crushed red pepper
• 1 each round loaf whole-wheat country bread (about 9 inches across)

Instructions

1. Preheat a grill or the broiler. Cut eggplant crosswise into 1/2-inch-thick slices. If using a grill, oil the grill rack (see Tip). Brush 1/2 tablespoon oil over both sides of the slices. Grill or broil the eggplant until lightly browned and tender, 3 to 4 minutes per side. Let cool slightly. Chop the eggplant coarsely and mix with red peppers. Season with salt and pepper.
2. Mash feta with a fork in a small bowl. Add lemon juice, oregano, crushed red pepper and the remaining 1/2 tablespoon oil; blend until smooth and spreadable. Season with pepper.
3. Slice loaf in half horizontally and scoop out about 1 inch of the soft interior from each half. (Reserve for another use, such as breadcrumbs.) Spread the seasoned feta in the bottom half of the loaf. Spoon the chopped eggplant and peppers over the cheese and replace the bread top firmly. Cut into wedges.

Calories: 226.0 kcal

Carbohydrates:34.0 g

Dietary Fiber:3.0 g

Fat:5.0 g

Protein:8.0 g

Nutritional Facts - Be a Smart Consumer

Here is a great site to look up Nutritional facts on some of your favorite foods - which may not already be listed on the package or lack packaging (ie. fruit and veggies).

http://www.nutritiondata.com/

Carbs - friend or foe?

I've had various questions regarding diet and nutrition. Here is some useful information I've compiled - however for professional advice, the Ministry of health offers a free service called Dial-a-Dietician (for more info. check out their site http://www.dialadietitian.org/nutritionpage.asp?id=1293 )


Good nutrition is essential to perform at your best. It can help delay fatigue, improve skill and concentration, and prevent injury and illness. A good diet will not turn an average athlete into a superstar, but a poor diet will prevent you from achieving your potential.

What ARE Carbs Anyway?

If you're confused about carbohydrates, you're not alone. Carbs are one of the six nutrients used by the body for energy and 1 gram=4 calories. Carbs are important because they:

• Are the main main source of fuel for the body
• Are quickly and easily used by the body for energy
• Can be stored in the muscles for exercise
• Provide lots of vitamins, minerals and fiber
• Help your body function properly without fatigue

The trick is to choose the right kinds of carbs and, of course, eat a reasonable amount of them. Too many carbs (or too much of anything, really) can be stored as fat.

Simple Carbs

Simple carbs such as candy, sodas and juice are quickly digested and can be used immediately for energy. However, they also spike blood glucose levels, which inevitably leads to a crash when your blood sugar drops. Simple carbs (such as honey) can be an ideal choice just before an intense cardio workout like sprints, but they're not a great choice for snacks or meals since they can leave you hungry and tired.

Complex Carbs

Complex carbs take longer to digest and come from things like whole grain products, vegetables, and fruits. They are slowly released into the body, unlike simple carbs, so you don't get that sugar rush followed by the painful sugar crash.

Regardless of the type of carbs you eat, all are treated the same way in your body--they are all broken down into sugars during digestion. But, complex carbs are almost always the best choice because they are naturally low in fat, high in fiber and provide tons of vitamins and minerals.

The Thinking Behind Low-Carb

Every low-carb diet is different and requires varying amounts of carbs, protein and fat. However, the common theme is this: eating high-carb causes an overproduction of insulin which leads to overeating, obesity and insulin resistance.

Here's how carbs work:

1. High-carb foods cause a rapid rise in blood sugar
2. This blood sugar causes the body to produce insulin which carries nutrients to cells
3. Our cells use this sugar for energy
4. If there's too much sugar, it is stored as fat

Proponents of low-carb diets believe that when you eat too many carbs, insulin becomes less effective at carrying sugar to the cells which results in more sugar being stored as fat.

Scientists aren't sure if this is true and some researchers believe that this insulin insensitivity is only true for people who eat too many calories in the first place. So, who's right? We don't know. There's no proof that a high-carb diet causes overweight and there's an ongoing debate on the value and science behind low-carb diets.

So what is 'low-carb'?

• The National Academy of Sciences recommends no less than 120 grams of carbs per day
• The recommended daily allowance (RDA) is 300 grams of carbs per 2000 calories (about 60% of total calories)
• Atkins initially recommends 20 grams per day (less than 5%)
• Protein Power recommends about 12-15% of calories should be carbs
• The Zone advises keeping carbs at 40% of total calories

While we don't know which, if any, recommendation is right, recent studies in the New England Journal of Medicine report that participants who successfully followed low-carb plans for six months lost more weight than those who ate low-fat. Those on the Atkins diet raised their levels of 'good' HDL cholesterol.

A general rule of thumb is to eat high fibre (lots of veggies) and protein - they challenge the body during digestion (a natural thermogenic process) and therefore burns more calories than carbohydrates.

Use your common sense. Any diet that restricts entire food groups or foods that you know are good for you (like fruits and veggies) should raise a red flag.

Choose moderation. Carbs aren't bad. Fat isn't bad. Protein isn't bad. But too much of any or all of these can lead to weight gain.

Create your own healthy diet. What small changes could you make to make your diet more healthy? It's possible to eat the same amount of food and lose weight, if you cut your fat even a little.

You don't have to give up carbs completely. Simply choosing complex carbs (fruits and veggies) over simple carbs (soda/candy) can make a difference.

In the end, it's your choice what diet you want to follow. It all comes down to calories...too many and you gain weight, while a safe reduction will help you lose weight. Period. It's much easier to reduce your calories by making small changes in your current habits than to change your entire lifestyle overnight, as many of these diets require. Oh, and don't forget to exercise!

Below is a table to help determine your recommended Carb intake from the The Irish Nutrition and Dietetic Institute

SITUATION RECOMMENDED CARB INTAKE

Light Activity (3-5 hours a week) 4-5g per kg body weight / day

Daily refuelling needs for training 5-7 g per kg body weight / day
programs less than 60-90 min per day
or low intensity exercise

Daily refuelling for training programs 7-10 g per kg body weight /day
greater than 90-120 min per day

My weight is ________ kg My carbohydrate requirement is
_______ g

Italian-Style Tilapia

Italian-Style Tilapia
4 servings

A great low calorie, high protein choice for lunch of dinner! Serve this with steamed veggies (lots) or whole grain rice (no more than a handful).

1 pound Tilapia fillets, one-quarter to one-half inch thick (4 fillets)
2 egg whites
1 tablespoon lemon juice
1/8 teaspoon pepper
1/2 teaspoon garlic powder
1/2 cup Italian breadcrumbs
1/4 cup grated Parmesan cheese (or soy substitute)

Preheat the broiler. Coat a broiling pan with olive oil cooking spray. Place the egg whites and lemon juice in a small bowl. Beat together with a whisk. Place the rest of the ingredients in another bowl. Mix. Dip the fillets in the egg mixture and coat well. Then dip them in the breadcrumb mixture and coat them lightly. Place the fillets on the broiling pan. Broil 2-3 minutes on one side. Turn the fillets and broil them 2-3 minutes on the other side until golden and flaky when touched with a fork.

Totals Per Serving
Calories: 161;
Protein: 22.9g;
Carbohydrate: 10.5g;
Fat: 2.8g;
Sodium: 287mg;
Cholesterol: 4mg

Sample Meal Ideas to Blast Belly Fat

I've had lots of questions regarding diet - what should I be eating and not eating - here are a few sample ideas to get you through the day.

Feel free to share some of your recipes with the rest of the class!

Diets low in calcium and vitamin C may increase your odds of gaining dangerous tummy fat, which puts you at higher risk for heart disease, a study in the journal Public Health Nutrition suggests. Munch on spinach for flat abs; it contains both nutrients.

To loose one pound a week there needs to be a deficit of 3500 weekly (500cal daily).

Pick one of each meal, plus two snacks or one snack and one 200-calorie indulgence, for a daily total of 1,600 calories.

Breakfasts

About 300 calories each

Berry-Topped Waffles
Heat 1/2 cup frozen raspberries (or frozen strawberries), 2 tbsp sliced almonds and 1 tbsp maple syrup in a small nonstick pan over low heat until warm, about 2 minutes. Toast 2 Kashi GoLean Original 7 Grain Waffles. Spoon berry mixture over waffles.

Breakfast Burrito
Heat vegetable oil cooking spray in a small skillet over medium-high heat. Sauté 1 cup fresh spinach until wilted, about 1 1/2 minutes. Remove from skillet. Beat 1 egg and pour into skillet. Cook, stirring frequently, about 1 minute. Add 2 tbsp shredded reduced-fat cheddar and stir until melted, about 1 minute. Wrap spinach, scrambled egg and a splash of hot sauce in a warmed (microwave for 8 seconds) whole-wheat tortilla. Serve burrito immediately with an orange.

Tropical Oatmeal
Cook 1/2 cup quick oats as directed on package (it will yield 1 cup); top with 1/4 banana, sliced, 1/4 cup mandarin orange slices and 2 tbsp chopped cashews.

Cinnamon-Apple Mash
Mix 1 cup lowfat cottage cheese, 1/4 cup natural unsweetened applesauce and 1/4 cup raisins in a bowl; sprinkle with cinnamon to taste.

Yogurt Parfait
Alternate layers of lowfat vanilla or plain yogurt (1 cup total) and blueberries and/or strawberries (frozen, thawed; 3/4 cup total) in a parfait glass, ending with a yogurt layer on top. Sprinkle with 1 tbsp chopped almonds.

Lunches

About 400 calories each

Quick Chicken Quesadilla
Place a whole-wheat tortilla in a large pan over medium heat (no cooking spray). Cover half of tortilla with 1/4 cup shredded reduced-fat cheddar, 1/4 cup diced cooked chicken breast and 1 tbsp chopped fresh cilantro. When cheese begins to melt, flip empty half over and cook 1 more minute. Flip and cook 1 minute more. Serve with 1/4 cup salsa and an apple.

Salmon Salad
Toss 3 cups mixed greens with 1/4 cup roasted potatoes (left over from dinner), 1/4 cup snap peas, 6 cherry tomatoes and 6 kalamata olives. Drizzle with balsamic vinegar and top with 1 salmon cake.

Tuna Sandwich
Combine a 3-oz can chunk-light tuna in water (drained) with 1/4 cup chopped celery, 1 tbsp plus 11/2 tsp light mayo, 2 tsp chopped fresh chives and ¹⁄8 tsp lemon pepper. Pile on 2 slices whole-wheat bread. Serve with 1 cup raw veggies and a piece of fruit.

White-Bean Salad
Toss 3/4 cup cannellini beans (rinsed) with 2 tbsp diced cucumber, 4 cherry tomatoes, 1 tbsp crumbled Parmesan, 1 tbsp chopped fresh basil, 1 tbsp lemon juice, 1 tsp olive oil, salt and pepper. Serve with 1 cup cooked whole-wheat couscous and a piece of fruit.

Veggie Burger
Layer heated veggie burger, 1/2 cup salad greens, 4 cucumber slices, and 1 tbsp lowfat salad dressing between 2 slices whole-wheat bread. Serve with 11/2 cups cooked broccoli with 2 tbsp shredded reduced-fat cheddar, melted in microwave.

Snacks

About 200 calories each

Protein Plate
Serve 1 deviled egg (hard-boil 1 egg; cut in half; remove yolk and mix with 1 1/2 tsp light mayo, 1/4 tsp Dijon, 1/4 tsp chopped fresh chives, 1⁄8 tsp paprika and a pinch of salt; spoon onto whites) with 5 Triscuits and 7 cherry tomatoes.

Chocolate-Peanut Butter Crunch
Spread 1 level tbsp peanut butter over 3 Triscuits. Top each with 4 semisweet chocolate chips.

Curried Cashews
Mix 1 cup unsalted, raw cashews with 1 tsp olive oil, 1 tsp curry powder and 1/4 tsp salt. Bake at 350° on a cookie sheet until nuts look dry, about 20 minutes. Serves 4

PB&B Burrito
Spread a whole-wheat tortilla (8 inches) with 2 level tbsp peanut butter. Top with 1/2 banana, sliced (leaving a 1/2-inch border without banana on one side). Sprinkle with 1/2 tsp cinnamon. Roll up toward border and cut burrito in half. Serves 2

Parmesan Popcorn Toss
contents of a 100-calorie microwave popcorn bag, popped, or 4 cups air-popped popcorn while still hot with 2 tbsp grated Parmesan, 1/2 tsp paprika and 1⁄8 tsp salt (spritz air-popped popcorn first with vegetable oil cooking spray to help topping adhere).

Chips and Salsa
Cut 2 corn tortillas into 6 equal wedges each; brush lightly with 1 tbsp olive oil and sprinkle with kosher salt. Bake at 425° on a cookie sheet until edges are crisp, about 10 minutes. Serve with 1/2 cup salsa (mix a 14.5-oz can diced tomatoes with green chiles with 1/4 cup diced red onion, 1/4 cup chopped fresh cilantro, 1 tsp chopped garlic and 1 tbsp fresh lime juice). Makes about 2 cups salsa. Refrigerate unused portion.

Broccoli-Cheese Quiche

Here is an easy way to use those leftovers for a yummy breakfast, lunch or dinner meal!

We tend to have left over veggies - grilled or steamed left over from dinner the night before. Experiment with different spices, herbs and vegetables.

Broccoli-Cheese Pie

Yield: 6 servings
Time: 60 minutes

Ingredients

• pre-made pie crust
  
• 4 each large eggs
• 1 1/4 cups 1% milk
• 1/2 teaspoon hot sauce , such as
• 1/4 teaspoon salt , or to taste
• Freshly ground pepper to taste
• 2 cups cubed whole-wheat bread (about 2 slices, crusts removed)
• 3 cups broccoli florets (or other veggie ie. peppers, potatoes, carrots)
  
• 2 teaspoons extra-virgin olive oil
• 1 each medium onion , chopped
• 1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)

Instructions

1. Preheat oven to 350°F.
   
2. Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
3. Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pie crust, spreading evenly.
5. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.

Calories: 226.0 kcal

Carbohydrates: 14.0 g

Dietary Fiber: 3.0 g

Fat: 12.0 g

Protein: 13.0 g

A Healthy Muffin Recipe for Breakfast or a Snack - from eatingwell.com

Morning Glory Muffins

Time:

Prep: 40 mins

Cook: 20 mins

Total: 60 mins

Yield: 1 1/2 dozen muffins servings

Ingredients

• 1 cup all-purpose
• 1 cup whole-wheat flour
• 3/4 cup sugar
• 1 tablespoon ground cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 2 cups grated carrots (4 medium)
• 1 each apple , peeled, cored and finely chopped (about 1 1/4 cups)
• 1/2 cup raisins
• 1 each large egg
• 2 each large egg whites or 4 teaspoons dried egg whites, reconstituted according to package directions
• 1/2 cup apple butter
• 1/4 cup canola oil
• 1 tablespoon vanilla extract
• 2 tablespoons finely chopped walnuts or pecans
• 2 tablespoons toasted wheat germ

Instructions

1. Preheat oven to 375°F. Coat 18 muffin cups with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, sugar, cinnamon, baking powder, baking soda and salt in a large bowl. Stir in carrots, apple and raisins.
3. Whisk egg, egg whites, apple butter, oil and vanilla in a medium bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Spoon the batter into the prepared muffin cups, filling them about 3/4 full. Combine walnuts and wheat germ in a small bowl; sprinkle over the muffin tops.
4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pans for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool.

Calories: 161.0 kcal

Carbohydrates: 30.0 g

Dietary Fiber: 2.0 g

Fat: 4.0 g

Protein: 4.0 g

Here is a great article I came across, by Pamela Peeke, author of 'Fit to Live'

Thirteen Ways to Kick-Start Your Weight Loss
By Pamela Peeke, M.D

Many of my patients ask me: "Dr. Peeke, what's the best way to start a weight-loss program?" It's a great question because there's so much information out there that it's easy to become overwhelmed and confused, especially when it comes to the question of which diet is best.

I recommend keeping it sublimely simple ("KISS"). Watch the quality and quantity of what's going into your mouth. Then get up and move to burn it off and get fit.

The only successful way to fight fat and to lose weight is to make healthy lifestyle changes. Make that mind-body connection! That means developing physical fitness, incorporating more fresh and whole foods into your daily diet and reducing the stress in your life. Yes, folks, stress can make you fat!

So, let me help you get started on the path to health. Here are 13 tips to help you kick-start your weight-loss program as you prepare to join the Discovery Health Channel National Body Challenge.

1. Make a formal commitment. Write a BODY CHALLENGE contract to yourself. For example, "I ______ will commit to try to the best of my ability to get in 30 minutes of walking every day that I can, and to focus on eating healthy and nutritious foods."

2. Get real and be specific. Write down three to four goals, keeping them to one sentence each, and be realistic. Here's an example: "I will try to shed one-half to one pound of extra body fat each week. I will walk for 30 minutes at least five days a week, although I'm aiming for every day. And I'll try to chill out and stop letting stress get to me." Avoid what I call fantasyland goals (i.e., "I will lose 60 pounds in a month and still eat all the foods I love!"). They will only frustrate you and send you back to self-destructive behaviors.

3. Get prepared. I always say, "If you fail to plan, you plan to fail." De-junk your house right now! Give away or throw out any "bingeable" foods, as well as all processed foods. Fill your fridge and pantry with fresh, whole foods (that means lots of fruits and veggies). Buy that new pair of walking shoes and put out your comfortable walking clothes. Buy that relaxing CD to listen to during the day. You can't shed weight and get fit if you're not prepared.

4. Get support. No man or woman is an island. Whether it's your best friend, spouse or pet armadillo, it helps to have some nonjudgmental and nurturing support when you're trying to lose weight, especially during challenging times.

5. Become a master regrouper. Don't let life's obstacles derail you. You're supposed to stumble around and make mistakes. It's all part of the learning process. Expect mistakes and learn to refine your "regrouping" skills. Flexibility is key. Be willing to switch from plan A to plan B. Above all, keep a healthy lifestyle despite life's tough times. I know that can be difficult, but healthy habits will yield far better dividends than stress-induced ones!

6. Measure your progress. It's not just about the scale. Get out your tape measure and check out your progress. Use a clothes-o-meter (belt, jeans), which is my concept — a piece of clothing that within five pounds or so will fit better. Try on your clothes-o-meter once a week. The best reward is FIT — not WEIGHT. The ultimate prize is fitness and health.

7. Make a note. Research has shown that keeping track of your daily exercise and food intake — even on a simple spiral-bound notebook — will increase the likelihood of your success. Keep it simple or, if you're so inclined, write a novel. Just hold yourself accountable!

8. Create a food-free reward system. How about a hot new workout outfit, a pair of jeans or, what the heck, a whole shopping spree, spa treatment or weekend getaway? You deserve this kind of treat when you achieve your goals.

9. Buy a pedometer. Wear it on your waist every day. At the end of the day, scope out how many steps you took. Your BODY CHALLENGE goal at the end of 12 weeks is to increase your daily step total to 10,000 steps (or more). You'll burn roughly 100 to 125 calories by taking 2,500 steps (about 1 mile). This means that during the Challenge, you'll ultimately plan on burning 300 extra calories a day and eating roughly 200 fewer calories a day. This 500-calorie daily deficit will translate to one solid pound of fat off per week and a healthy boost in your self-esteem!

10. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Make sure to include protein, some fat and a healthy carb. Here's a good sample breakfast: An egg white omelet with fresh berries and a piece of whole wheat toast. Or how about a skim milk shake with fruit and yogurt?

11. Nix the late-night eating. Hey, I have a poem I made up (my one stab at poetry): If you eat after 8 (p.m.), you gain a lot of weight! If you eat a lot of excess calories after 8 (p.m.), you wear them the next morning! Put a stop to this by making sure to eat a healthy dinner of lean protein, veggies and fruit. If you have to eat dinner later, eat lighter veggies and protein and control the portion sizes!

12. Eliminate the processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How do you identify processed sugars? They are all white: table sugar, pasta, rice and bread, and they're nothing but trouble since they kick up your appetite for more of the same. Steer clear of these.

13. Have a mid-afternoon snack. This will help curb your appetite and fuel you up for your after-work walk or workout at the gym (a snack is especially important for women). The key is to eat protein with healthy carbs and a little fat. This combo will sustain you until dinner. Here are some great options: Try reduced-fat peanut butter on a thick multigrain cracker, or try a couple of pieces of low-fat string cheese and an apple, or cottage cheese with pineapple, or low-fat cheese microwaved in a whole-wheat pita.

Helpful website

I came across this on the Mayo clinic website www.mayoclinic.com They have load of great information.

Well-planned weight-loss goals can help you convert your thoughts into action. Here's how to create successful weight-loss goals.

Weight-loss goals can mean the difference between success and failure. Well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.

But not all goals are helpful. Unrealistic and aggressive weight-loss goals — for example, losing 10 pounds each week or fitting into your high school jeans — undermine your efforts. They're difficult, if not impossible, to meet. And if your goals are beyond reach, you're more likely to feel frustrated and discouraged and leave your weight-loss plans by the wayside.

So how do you create weight-loss goals that will help, not hinder, your weight-loss efforts? These 10 tips can get you started.

• Personalize your goals. Set goals that are within your capabilities and take into account your limitations. Also, take into account your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.

• Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day through a low-calorie diet and regular exercise. Losing weight more rapidly usually means losing water weight or muscle tissue, rather than fat.

• Focus on the process. Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process — your habits — is the key to weight loss. Make sure that your process goals are realistic, specific and measurable. For example, set out to walk for 30 minutes a day, five days a week.

• Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals (for example, running 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).

• Write it down. When planning your goals, write everything down and go through all the details. When and where will you do it? How will it fit into your schedule? What do you need to get started?

• Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands or relationship problems. You may need to resolve some issues before starting.

• Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable and you're more likely to give it up.

• Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course.

• Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals this week.

• Reassess and adjust your goals as needed. Be willing to change your goals as you progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle

New Faces

Hello Everyone!

As most of you know I am 3 months pregnant - as such I've added a few new faces to the Cardio-Core South Burnaby team - to help unload my work-load.

Miyuki Johanson

Miyuki will be taking over the AM classes M-F. As a previous client Miyuki has developed a passion for fitness. Seeing how bootcamp improved her fitness level, she is a testiment and inspiration for the rest of us! She recently completed her BCRPA training to obtain a Fitness Leadership Certificate. Way to go Miyuki!

Megan Coffey will no longer be training the evening class unfortuantely due to conflicting time schedule - sorry your stuck with me guys! LOL I'll try and be easy on you...who am I kidding, no I won't!


Please be kind to our new trainers by helping them to feel welcome!

Have a great month!
Kim Kirstiuk

Three Exercises You Must Do for a Tighter You

Running low on time? Off vacationing? You can still keep fit with three simple moves!

1: Bicycle the Abs

Why it works: The Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle maneuver.

How to do it: Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.

Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat to muscle fatigue.

Goal: Two sets of 20-30 repetitions


2: Squat the Gluteus

Why it works: squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.

How to do it: Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.

Goal: Two sets of 10-20 repetitions

Modification/Variation: Walking Lunges
Start by stepping forward with one leg and planting your foot firmly on the floor. Then, drop the rear knee down so that your rear thigh and front shin are perpendicular to the floor. Using the heel of the front foot, push upward to return to standing position, then step forward so that feet are together again.


3: Push-Up for Sculpted Arms

Why it works: It works multiple muscles at the same time such as biceps, triceps and shoulders. They also help condition the chest and abdominals.

How to do it: Lie face down on the floor or mat, with your hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly push your body away from the floor. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor. Repeat to muscle fatigue.

Modification: knees are bent and remain on the floor during the movement. Or you can do this against a wall for less resistance.

Challenge: perform both the up and down phases of the push-up very slowly by counting to four when pushing away from the floor and to eight while lowering to the floor. Holding the position during any exercise for at least a count of two will increase intensity.

Goal: Two sets of 10-20 repetitions.

Beginners Guide to Cardio Progressions

WEEK 1 and 2

Warm up with a light walk for 5 minutes.

Treadmill (15 min. interval cycle)

• Level 3 Treadmill (5 min.) - brisk walk
• Level 4 Treadmill (5min) - brisk walk
• Level 5 Treadmill (5min) - light jog

Cooldown 5 minutes light walk

Repeat Cycle 2-3x (approx. 30-45minutes) 3 times a week for 2 weeks

WEEK 3 and 4:

Warm up with light walk for 5 minutes.

Treadmill (20 minute interval cycle)

• Level 3 Treadmill (5 min) - brisk walk
• Level 4 Treadmill (10min) - brisk walk
• Level 5 Treadmill (5 min) - Light jog
  

Cooldown 5 minute light walk

Repeat cycle 2-3x (approx. 40-60minutes) 3 times a week for 2 weeks

WEEK 4 and 6:

Warm up light walk for 5 minutes

Treadmill (30 minute interval cycle)

• Level 3 (3min) brisk walk
• Level 4 (10min) brisk walk
• Level 5 (10min) light jog
• Level 6 (5min) fast jog
• Level 4 (2min) brisk walk

Repeat cycle 2-3x (approx. 60-90minutes) 3 times a week for 2 weeks

Swim suit season is upon us - Target Zone Inner Thigh

Recently it has been proven that targeting a particular zone is impossible - however, we can do cardio to minimize fat, and strength exercises that incorporate more than one muscle group, to tone those areas effectvely. One of these infamous trouble areas is the inner thigh. Below is a classic pilates move that works the inner leg and abdominals - when done regular can help slim out the appearance of the leg.


Set Up

Lie on your side in one long line. Move your legs a few inches ahead of you so that you are in a banana shape.

Lift your ribs and prop your head up on your hand. Be sure that you keep your back and neck in good alignment.

Bring the foot of your top leg up to rest in front of your hips.

Thread your top hand behind the calf and grasp the outside of your ankle. This part can be modified so that the foot rests in front of your thigh, and the top hand is flat on the floor in front of your chest for more stability.

Inhale: Keeping the bottom leg straight, reach it so long that it raises up off the floor. Use your inner thigh.

Exhale: Maintain that sense of length as you lower the leg back down.

Repeat: Do 5 - 8 sets on each side.

Modify: rest your head on your out stretched arm to prevnt spine and neck strain.

Challenge:Bring the leg up and hold for a few beats, then slowly lower or you can try this exercise with the top hand behind the head, elbow lifted toward the ceiling.

Refresh yourself with Ice Tea

It is smokin' hot out! If water is no longer cutting it try some refreshing iced tea.

In a pitcher, mix some iced tea powder or cooled tea, several springs of mint and the juice of one lemon.

For a special treat, puree some mango until smooth, and add it to the bottom of you glass!

ahhh that's refreshing!

3 Steps to Stop Sloped Shoulders

A sloped posture is very common among individuals who sit at a desk in front of computer for the majority of their day.

Instead of resigning to a sore neck and tension in our chest - do something about it! It will only take a few minutes a day to make a world of difference.

Use low weight 3lb-5lb initially until shoulder strength is developed.

1. Side-Lying Shoulder Press

A. Lie on left side with torso on stability ball, legs extended. Place left hand on floor under left shoulder. Hold dumbbell in right hand and bend elbow 90 degrees so forearm points up.

B. Press dumbbell directly overhead, following line of torso. Slowly lower. Do 12 to 15 reps, then switch sides.

2. Rotator Toner

A. Stand with feet together. Hold dumbbell in each hand and bend elbows so forearms are parallel to floor and palms face up.

B. Keeping forearms level and upper arms next to torso, rotate arms to sides.

C. Extend and raise arms almost to shoulder height. (Be sure to keep elbows slightly bent.) Return to start and repeat sequence for 12 to 15 reps.

3. Swimmer

Stand with feet together, knees slightly bent. Hold dumbbell in each hand and bend at hips so torso is straight, almost parallel to floor.

Raise right arm to ear height and bring left arm back, flush with side. Keeping arms straight, simultaneously swing left arm down and forward and right arm down and back. Swing back to start. That's one rep; do 12 to 15.

Have a great workout!

6 Ways to Spice of your boring chicken

Chicken is a great low calorie (110) and high protein (23 g) option to aid in muscle development and repair.

Sometimes eating chicken 7 days in a row can cause boredom - try a few new ideas using your wok to spice things up!

1. Bell Pepper Mix 1 Tbsp -reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper strips; 1/4 -medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

2. Veggie Blend 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 scallion, sliced; 2 Tbsp chopped unsalted peanuts

3. Asparagus & Cashew 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

4. Sweet Lemon 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery

5. Asian Broccoli 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced--sodium soy sauce

6. Hoisin Snow Peas 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

TIP Sesame oil gives stir-fries a distinct flavor. Nutritionally, it's similar to olive oil because it's full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted, sesame oil.) But if you don't have it, use canola or peanut oil, not olive, which goes up in smoke at high temps.

Shrimp And Feta Tabbouleh

This Greek side dish is a great source of vitamin K and omega-3s. This dish is packed with 24 grams of protein and six grams of fiber, it will keep your tummy full for hours.

Serves 4:
Per serving: 301 calories, 12 g fat (3.5 g saturated), 513 mg sodium, 27 g carbs, 6 g fiber, 24 g protein

• 2/3 c medium-grind bulgur (next to the rice in most supermarkets)
• 1 2/3 c water
• 1/3 c fresh lemon juice (I keep realime and realemon juice in fridge, so I can add it to water and receipes without having to waste time juicing lemons)
• 12 oz precooked peeled or thawed frozen shrimp, coarsely chopped
• 3/8 tsp black pepper
• 1 c diced cucumber
• 1 pint grape tomatoes
• 1/2 c chopped red onion
• 1/2 c chopped parsley
• 2 Tbsp olive oil
• 1/2 c (2 oz) crumbled feta cheese
• 1/4 tsp salt

1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.

2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.

3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.

4. Stir in cooled bulgur. Divide evenly into four salad bowls.