:: 
:: 
:: I just purchased this and got it in this week. I plan on starting it next week. I thought it would be fun and something that both me and my girls would enjoy. If you like yoga but want a something a little different, check it out!
For this and other Beachbody products, click here.
By Steve Edwards
I'm sure by now many of you have seen the recent cover of TIME magazine stating that exercise doesn't matter for weight loss. As you might imagine, we at Beachbody are a little incredulous at this premise. After all, we have files filled with thousands of individuals who've used exercise to dramatically change their bodies. Could we be the ones who are mistaken? Could all of those transformations have happened from dietary change alone? Today, let's take an analytical look at how we lose weight.
This article is going to deviate from our usual approach. As a person who has spent most of his life altering human physiques, I'm going to deconstruct the TIME article from top to bottom and try to make some sense out of what seems like a very unlikely premise. Let's begin with the tagline:
" . . . because exercise makes us hungry or because we want to reward ourselves, many people eat more—and eat more junk food, like doughnuts—after going to the gym."
Could it be true? After all, exercise not only makes you want to eat more, but it requires that your body consume more calories to recover from a breakdown of body tissue. What's unclear at this point is where the "junk food, like doughnuts" came from. My experience with Beachbody customers (and others over the last 25 years) is exactly the opposite; exercise actually leads to better eating habits because a body in tune with its needs craves healthier foods. But this is the tag line of an article that's going to circulate worldwide. Certainly, the author is about to present some compelling evidence for his argument. John Cloud proceeds to inform us:
"One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life."
His personal example of how exercise has not helped him lose weight seems to have left him rather bitter. "I have exercised like this—obsessively, a bit grimly—for years," he states. "But recently I began to wonder: Why am I doing this?" To me it revived memories of Gina Kolata's best-selling drivel from last year blaming the obesity epidemic on our genes, where her entire argument was based around her brother training for a marathon and losing only 3 pounds. But certainly, the cover story of TIME wasn't going to be based on one man's personal weight loss odyssey.
If only Cloud and Kolata were members of the Message Boards, we could have told them how to break plateaus using a simple periodizational approach. Of course, this may have hurt their bank accounts, but at least they'd be less disenfranchised with the fitness industry, as well as a lot healthier.
But I digress. Next, Cloud states:
"Still, as one major study—the Minnesota Heart Survey—found, more of us at least say we exercise regularly. The survey ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%."
At least he used "at least say," because other studies don't back this up. In fact, numerous studies published this decade show that children exercise somewhere between 20 percent and 25 percent less than they did in the 1970s, while only eating approximately 3 percent more calories. Statistics tell us that childhood obesity rates are over 30 percent nationwide, and over 40 percent in some demographics. Obese children are 99 percent more likely to wind up as obese adults than non-obese children. In fact, we don't need statistics to tell us this at all. We just need to be observant. The absence of children playing in the streets, the empty bike racks at schools, the prevalence of video games, and the increase in things to watch on TV should make it easy to draw this conclusion sans further input. Using this background, Cloud gets down to the nitty-gritty:
"In general, for weight loss, exercise is pretty useless,'" says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher."
This seems like a pretty bold statement. The physiological response by the body to exercise is to increase its metabolism. All other things being equal, this leads to weight loss, and there is no scientific evidence to rebuke it. The only scenario when it would not help is one where an individual consumed more calories than they burned off. But not only would they have to exceed the actual caloric burn of the exercise, they'd have to eat beyond the additional physiological changes the body makes to recover from exercise. And while it feels as though we're getting to the point of the article, caloric consumption in Cloud's view is always only weighed against calories burned during exercise. Furthermore, this premise dismisses the findings of at least three long-term studies done between 1997 and 2008 that show exercise is extremely important for maintaining a goal weight after weight loss.
But I'm getting ahead of myself. Cloud goes on to tell us:
"Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases—those of the heart in particular. They less often develop cancer, diabetes and many other illnesses."
So he's advocating exercise, apparently, just not for weight loss. Odd, when two of the diseases listed above are directly related to obesity. Regardless, this dubious setup allows Cloud to drop his bomb, which is based on spotty science and conjecture:
"That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn't necessarily helping us lose weight. It may even be making it harder."
For scientific evidence, Cloud uses a study out of Louisiana State University [LSU] that showed women on an exercise program didn't lose much more weight than a group who wasn't on an exercise program when their diets weren't monitored. Of course, the women on an exercise program still lost more weight; it just wasn't very significant. But without factoring in diet, it's hard to say what went on within this group. Surely, the dietary component of a weight loss program is important, but stating that exercise is making weight loss harder seems like a stretch, especially when citing a study where the group that exercised still lost more weight. This extrapolation was summed up well in Denis Faye's blog The Real Fitness Nerd:
"Claiming that exercise isn't effective because people use it as an excuse to otherwise misbehave is like claiming a medication isn't effective because patients don't follow the directions properly."
The conjecture continues, as Cloud continues mentioning cravings for various junk foods whenever the topic of exercise comes up. For example:
"In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that 'to lose weight . . . 60 to 90 minutes of physical activity may be necessary.' That's 60 to 90 minutes on most days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church's data, ravenous compensatory eating."
But physical activity is defined as any type of movement that increases your heart rate over time, so he's using the American College of Sports Medicine's guidelines for undefined exercise, making a jump to suggest this should happen at intensities that cause us to pig out, assuming those exist in the first place. This is in contrast to studies that show compensatory eating happens more regularly among sedentary groups. Regardless, it's virtually impossible to prove that moving our bodies more will make us "ravenous," especially when Cloud's still only referencing the LSU study.
His next leap of illogic jumps the shark:
"If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled. Rather than lunching on a salad, you'll be more likely to opt for pizza."
Cloud provides no rationale for this. Maybe he would opt for pizza, as we can only assume. But no evidence is presented as to why someone would do this other than a paper published in Psychological Bulletin in 2000 that claims self-control is like a muscle: it weakens each day after you use it. How he came to the conclusion that this would lead someone to eat pizza as a post-workout snack is anyone's guess because, unfortunately, he doesn't attempt to explain it. It's just his opinion.
Next, he attempts to make his point using some science:
"Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle—a major achievement—you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that."
Cloud's flippant dismissal at the end of this paragraph could be taken as self-mockery because no one can convert fat to muscle. The physiological process does not exist. You can lose fat (atrophy) and gain muscle (hypertrophy), but you can't convert one type of body tissue into another. Furthermore, the Columbia research has not been proven conclusive. Brad Schoenfeld, in an in-depth review of the TIME article on his blog Workout 911, cites two studies showing far greater differences in metabolic properties.
"In a study done at Tufts University, Campbell and colleagues reported an increase in lean body weight of 3.1 pounds after 12 weeks of strength training increased resting metabolic rate by approximately 6.8%. This translated into an additional 105 calories burned per day. Do the math, and that equates to approximately 35 calories burned for each pound of added muscle. A study by Pratley and colleagues came to a similar conclusion on the topic. A similar four month strength training protocol resulted in a gain of 3.5 pounds of lean muscle. Metabolic rate showed a resulting 7.7% increase, correlating to a metabolic-heightening effect of muscle of approximately 34 calories."
Cloud does manage to quote a lot of credentialed people, but he does so in a way where he either uses their quotes out of context or he interprets them in a way that's just plain wrong. For example, let's use his analysis of why running could be worse for weight loss than "sitting on the sofa knitting."
"Some of us can will ourselves to overcome our basic psychology, but most of us won't be very successful. 'The most powerful determinant of your dietary intake is your energy expenditure,' says Steven Gortmaker, who heads Harvard's Prevention Research Center on Nutrition and Physical Activity. 'If you're more physically active, you're going to get hungry and eat more.'"
True, you will be hungry and might eat more. What he leaves out is that not only can you eat more, but at some point, you need to eat more to lose weight. At Beachbody, this is one of the most difficult principles we have to teach our customers. At the beginning of an exercise-induced weight loss program, we restrict calories. As a person's body composition changes, so does that person's need for caloric consumption. It's not uncommon for our customers to double the amount of food they need to eat to keep their weight loss moving once they get into good shape. This simple physiological fact renders Cloud's argument moot.
And not only do individual caloric needs change, but so do nutrient needs. In my experience, the need for more nutrient-dense foods seems to create cravings for healthier foods that are nutrient dense. And since these foods tend to be less calorically dense (because they are often plant based and contain fiber), the most common scenario among our customer base is that people become less hungry over time because they're eating foods which keep them full longer.
Cloud follows this with an about-face, making a point that if people moved more, they could exercise less. Ignoring the fact that all movement is considered some form of exercise, Cloud uses some studies that showed kids who got less recess time spent more personal time exercising, and thus stayed on par with their weight loss, than those who got more recess—not exactly a damnation of exercise.
Then he actually champions exercise with the following statement:
"In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week."
This seems like a strong testament from an article that began as anti-exercise. He further drives home the need to exercise with the following paragraph:
"But there's some confusion about whether it is exercise—sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health—that leads to all these benefits or something far simpler: Regularly moving during our waking hours. We all need to move more—the Centers for Disease Control and Prevention says our leisure-time physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded. But do we need to stress our bodies at the gym?"
Huh? Who defined exercise as the need to "stress our bodies at the gym"? Wasn't this the same guy who had just told me that I'd be better off knitting than going for a run? It seems like the entire point of the article was for Cloud to publish an excuse so he wouldn't have to go to the gym anymore. He then proceeds to ask himself this exact question.
"This explains why exercise could make you heavier—or at least why even my wretched four hours of exercise a week aren't eliminating all my fat. It's likely that I am more sedentary during my nonexercise hours than I would be if I didn't exercise with such Puritan fury. If I exercised less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito."
The funny thing is that over the course of the article he actually seems to have convinced himself that he should exercise, only differently. He simply became befuddled on the type of exercise that he should be doing to get rid of his belly. It's more like an article to promote periodizational exercise, even though he doesn't mention it. He admits his confusion:
"Actually, it's not clear that vigorous exercise like running carries more benefits than a moderately strenuous activity like walking while carrying groceries."
Here we would agree, as it is unclear, especially without defining the intensity of the run or the amount of weight in groceries being carried. Not to mention the duration or the way you structured your daily tasks. What's become clear to me, by this point, is that the author needs a personal trainer. But he doesn't need one who takes him through workouts; he needs one who would plan an effective program for him. Cloud sums it up:
"In short, it's what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain."
Again, he has it wrong. He's admitted a need to eat better and to exercise; he just simply doesn't understand the process. All his self-flagellation reminds me of the colloquial definition of insanity, "doing the same thing over and over again expecting a different result." What this author really needs, if he wants to lose his belly, is a Beachbody program.
References: W. Campbell, M. Crim, V. Young, and W. Evans. "Increased energy requirements and changes in body composition with resistance training in older adults." American Journal of Clinical Nutrition. 60: 167–175, 1994.; T.P. Ballard, C.L. Melby, H. Camus, M. Cianciulli, J. Pitts, S. Schmidt, and M.S. Hickey. "Effect of resistance exercise, with or without carbohydrate supplementation, on plasma ghrelin concentrations and postexercise hunger and food intake." Metabolism. 2009 Aug; 58 (8): 1191–9.; D.L. Ballor, et al. "Resistance weight training during caloric restriction enhances lean body weight maintenance." American Journal of Clinical Nutrition. 1988 Jan; 47 (1): 19–25.; R.W. Bryner, et al. "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate." Journal of the American College of Nutrition. 1999 Apr; 18 (2): 115–21.; C.C. Curioni and P.M. Lourenco. "Long term weight loss after diet and exercise: a systematic review." International Journal of Obesity (Lond). 2005 Oct; 29 (10): 1168–74.; J.E. Donnelly, et al. "Muscle hypertrophy with large-scale weight loss and resistance training. American Journal of Clinical Nutrition. 1993 Oct; 58 (4): 561–5.; D. Faye. "Time Magazines Lame Excuse Not To Exercise." The Real Fitness Nerd. August 10, 2009. http://thefitnessnerd.blogspot.com/2009/08/time-magazines-lame-excuse-not-to.html.; G.R. Hunter, N.M. Byrne, B. Sirikul, J.R. Fernández, P.A. Zuckerman, B.E. Darnell, and B.A. Gower. "Resistance training conserves fat-free mass and resting energy expenditure following weight loss." Obesity (Silver Spring). 2008 May; 16 (5): 1045–51.; N.A. King, M. Hopkins, P. Caudwell, R.J. Stubbs, and J.E. Blundell. "Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss." International Journal of Obesity (Lond). 2008 Jan; 32 (1): 177–84.; C. Martins, L.M. Morgan, S.R. Bloom, and M.D. Robertson. "Effects of exercise on gut peptides, energy intake and appetite." Journal of Endocrinology. 2007 May; 193 (2): 251–8.; W.C. Miller, D.M. Koceja, and E.J. Hamilton. "A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention." International Journal of Obesity. 1997; 21: 941–947.; R. Pratley, B. Nicklas, M. Rubin, J. Miller, A. Smith, M. Smith, B. Hurley, and A. Goldberg. "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-year-old men." Journal of Applied Physiology. Jan; 76 (1): 133–7.; A.S. Ryan, R.E. Pratley, D. Elahi, and A.P. Goldberg. "Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women." Journal of Applied Physiology. 1995 Sep; 79 (3): 818–23.; B. Schoenfeld. "Is Exercise Derailing Your Efforts to Lose Weight?" Workout 911. August 12, 2009. http://workout911.com/?p=347.; X. Wang, M.F. Lyles, T. You, M.J. Berry, W.J. Rejeski, and B.J. Nicklas. "Weight regain is related to decreases in physical activity during weight loss." Medicine & Science in Sports & Exercise. 2008 Oct; 40 (10): 1781–8.
Earlier this week, I was speaking with my husband over lunch. I was telling him about reading a book called "The Slight Edge" by Jeff Olson and how this book has already made me realize in less than 35 pages, what I should have been doing all along. I know it's hard to admit sometimes, but we have to look at things straight on to be able to move forward. The primary focus of this book is to help folks achieve success in all aspects of their lives. Each of us have a different definition of what success is so I'm going to use this post in relation to my weight loss efforts.
For many years, I have struggled with wanting to be the "Perfect Size 6". Until this last year, I have come to realize that it isn't something that will happen unless I work for it. There is no pill, no wrap, no magic potion that will make it happen. If I could take all the money I've spent on weight loss products, gimmicks, etc. and had invested it, I would have so much more. No broken heart because it didn't happen and a sizeable savings account that could come in handy one day.
I've also learned that it's all about time and how much effort I put into it. For 33 years, I didn't take care of my body. I didn't always eat right and I certainly didn't exercise in the right way. Luckily, through a friend, I found Beachbody. Using Beachbody's support system, I learned that with every passing day, that the better I treated my body, the better I would feel and that I would see results if I stuck with it. It has changed me; physically, mentally and financially. I actually enjoy working out and helping others achieve their own goals. I like talking with like minded people and I like the fact that there are real people who have struggled just like I have and are willing to make the changes in their lives just like me. So many of us have wanted the "instant" results without really putting 100% into it. Is that you? I want you to know that I am committed 150%. I want to be healthy and proud of who I am. I want to be lean and capable. I want to be around for my girls and for my husband and the rest of my family and friends. My success will be determined by working out each day and eating right. With those things, I will get to where I am supposed to be....size 6 or not.
By Debbie Siebers, creator of Slim in 6®
Every morning when I wake up, the first thing I do is repeat everything I am grateful for. That really sets the tone for the day to be a really positive one.
I feel so strongly about writing and reciting at least five positive affirmations during the day to reprogram my mind and manifest what I want in my life instead of what I don't want. It is so easy to slip into negative thinking. As soon as a negative thought pops up, I try my best to flip that switch and immediately counter it with a positive and uplifting thought.
Since I've been doing this, I've noticed that I am much calmer, and I don't overreact to things like I used to. I try to either find a solution or find something positive or a lesson I need to be learning. For me, it's about living in the moment and making each one count.
Also, I ask myself, what is the alternative? To feel miserable, to have anxiety, to worry about everything, and to be unhealthy and not great about myself? Who needs that, right? When I exercise, I feel in control. It makes me feel empowered, strong, and productive for the rest of the day. After I finish, I have a bounce in my step, I am energized, and I smile a lot more! Not to mention, my jeans fit better!
When stuff happens that gets me down, I like to reboot by either watching my DVD of The Secret or reading a few chapters from one of my favorite books, A New Earth, or a few inspiring messages from Marianne Williamson. I recommend everyone follow her through Twitter®. She has pearls of wisdom that I continually try to apply in my life.
I get excited about life by participating and getting involved. Whether it's music, dancing, volunteer work, traveling, writing, reading, calling an old friend, or learning about something new, the possibilities and opportunities are endless, and the sky is the limit.
You just need to open up your mind, expand your imagination and awareness, and JUMP INTO LIFE!
When I really need to get out of myself, I commune with nature. Nothing will snap me into the present moment faster than that, except walking my adorable puppy Barney!
I say LIVE LIFE NOW. Be the best person you can be right now! Follow your passions, and be kind to yourself.
And exercise because:
You love and respect yourself and want to be fit and healthy.
You want to feel confident, be in control of your life, and be a happier person.
Everyone around you will benefit.
You will work out stress, and you will sleep better.
It is as necessary as breathing!
Be conscious and commit to making this day your very best day!
. . . And all that starts by PUSHING PLAY!
Recommended by the National Heart, Lung, and Blood Institute
* 1 lb. ground chicken breast
* 1 Tbsp. vegetable oil
* 1/2 lb. low-fat mozzarella cheese, grated
* 1/2 small onion, finely diced
* 1 clove garlic, minced
* 1 medium green pepper, seeded and minced
* 1 small tomato, finely chopped
* 1/2 tsp. salt
* 5 cups instant corn flour
* 6 cups water
In a nonstick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator. While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough. When the chicken mixture has cooled, mix in the cheese. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is 1/2-inch thick. In a very hot iron skillet, cook the pupusas on each side until golden brown. Serve hot. Makes 12 servings.
Preparation Time: 40 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 278
Protein: 18 g
Fiber: 5 g
Carbs: 38 g
Fat Total: 6 g
Saturated Fat: 2 g
I thought that you might be interested in 2 exciting new programs that I can now offer you, your friends and family. These are additional ways that I can help you in your quest for a healthier lifestyle.
Online Events:
If you are a nonprofit organization that would like to raise funds for your next event or cause, let's partner together. I'll provide you with the tools you need for a successful online event including:
- A personalized webpage and online store
- Direct delivery - we'll deliver the product right to the supporter's door
eParties
Just like a hostess party but it's online! Introduce your friends and family to Beachbody and a healthier lifestyle. Host your own personalized eParty and see what cool stuff you can earn.
Contact me to get started today!
By Jordana Haspel
You've probably heard all about how important protein is when you're trying to lose weight and build muscles—the more protein the more muscles. So protein shakes are becoming increasingly popular as people search for shortcuts to success. Protein shakes can, in fact, help you tremendously as you strive towards physical fitness, but not necessarily in the way you think.
It is very important to get enough protein when you're exercising; protein is the key component of the body's ability to grow, adapt, and perform. When you work out, you're taxing your body, so you need to make sure you're taking in what you need to keep your strength. If you're not getting enough protein, you will have trouble reaching your peak performance. Protein shakes can help avoid this.
This doesn't mean, however, that the more protein the better. Too much of anything is never a good thing—even if that thing is something as essential as protein. Unless you want to join the WWF or become the world's top bodybuilder, you won't need an excessive amount of protein (most women can't digest more than about 25 grams per serving). Products with more than that are trying to grab you with marketing ploys instead of results (in contrast, our Beachbody brand Whey Protein Powder and Protein Bars have 18 g).
So why a whey shake? Protein shakes are often helpful because many foods with a lot of protein also have a lot of fat. You can exercise all you want, but if you get all your protein from bacon, you might not lose too much weight. If you replace the bacon with a shake, the amount of protein would stay roughly the same, but the fat content would take a nose dive. And while ideally you'd be getting your protein mostly from properly-prepared skinless chicken breasts, turkey, and fish, in today's world many people don't have the time, discipline, or know-how to do it right every meal. If that's the case, you're much better off going for the blender instead of McDonald's. In other words, protein shakes are a great way to supplement your diet to make sure you're getting enough protein. So shake it up!
I thought I would update you all on how I am doing with the 20 day challenge. Today begins week 2. I'm actually finding it to be much easier than I had anticipated. Never having just ate from the first two tiers of Michi's Ladder (at least not for an extended period of time), I was a little intimidated that I wouldn't be able to pull it off. So far, I've done really well and I'm quite pleased with myself. I am hoping by day 20 that I will notice a difference both mentally and physically. For all of you that are participating in the challenge with me, KEEP UP THE GREAT WORK! It is worth it and I am excited to be able to share this journey with you.
Beachbody takes swift legal action in the war on piracy. Intellectual property counsel Tom Peistrup seeks the maximum penalty against online offenders, including $150,000 per infringing act.
Recommended by Chalene Johnson
* 2 Tbsp. fresh ginger, minced
* 1 Tbsp. garlic, minced
* 1 Tbsp. red chili flakes
* Lime juice from one lime
* 1 Tbsp. brown sugar (or Splenda brown sugar alternative)
* 4 Tbsp. low sodium soy sauce
* 1 Tbsp.
* 1 (1-1/2 pound) flank steak or tenderized round steak
Beef isn't the best, but it's not necessarily bad either. In moderation, it can be a great source of protein. This steak has loads of extra flavor, without much fat and just a little sugar added. So splurge on some steak once in a while. Just make sure to keep your portion size small, and add some vegetables and brown rice on the side.
In a small bowl, combine ginger, garlic, chili flakes, lime juice, brown sugar, soy sauce, and sesame seed oil. Pour mixture over steak and let marinate for 1 hour. Either grill, broil, or pan fry steak over high heat to medium rare or until the internal temperature reaches desired temperature on your meat thermometer (see below). NOTE: This steak is best cooked rare to medium rare.
Rare – 120°F
Medium Rare – 125°F
Medium – 130°F
Remove from heat and let steak rest 5 minutes before slicing. With a sharp knife, slice steak thinly against (diagonal) the grain. Place on a platter or individual dinner plates. Makes 6 servings.
Preparation Time: 1 hour 10 minutes
Nutritional Information: (per serving)
Calories: 254
Protein: 33 g
Fiber: 0 g
Carbs: 5 g
Fat Total: 11 g
Saturated Fat: 4 g
by Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Today starts our 20 day Challenge and I have to tell ya, I am a little excited. Over the last few weeks, I have been adjusting to the girl's new school/extracurricular schedule. With all of this, my meal planning and workout schedule hasn't been as efficient as what I would have liked. This challenge is forcing me to reevaluate what I've being doing these last few weeks and get back to what has worked well for me in the past....clean eating and a consistent workout schedule.
I like the idea of getting back to the basics. Our bodies don't need the processed junk that we feed it. Before Beachbody, I thought it was okay to eat whatever I wanted as long as I stayed within my daily meal plan range. I'm not saying that you can't eat what you want but you should be eating clean. Meaning that you should limit your processed foods, chose leaner cuts of meats and opt for fresh veggies and fruits. Most of know to do this, we just chose not to do it. Why not start!?
I thought I would share with you some great tips from my friend Heather over at The Mogul Mom. Heather's post gives a great meal planning tip as well as other time saving and money saving tips. Be sure to check it out. I especially like the grocery shopping list idea and the 30 meals ideas that are on written on note cards so that you always have a dinner idea. This will come in handy for my household!
If you are reading this and want to start the 20 day challenge with me, be sure to check out it out. Join in if you want. It might just be the change you need!
How would you like a shot of winning $1,000? How about $10,000? Both of the folks below won the Spring 2009 Million Dollar Body Game. They now have a chance at winning the annual contest which has a payout of $25,000!!!
Female winner: Barbie
Male Winner:
Want to learn more about working out and eating right? Contact me or join today!
Even though Labor Day has passed, I thought this would be fun...
By Daniel V. Donatelli
September 7 is Labor Day, a day when we in America celebrate what makes this country great: not working on the first Monday in September. In a way, Labor Day marks the end of summer, the beginning of the school year, and the solemn day when I must pack away my sexy white pants with the embarrassing mustard-and-blood stain. We all know that working hard is hard work, but how hard? Find out by matching the occupation with the number of calories burned per hour.
1.Firefighter – 816 calories. Of course, this is referring to when firefighters are actually doing real work—sliding down the pole, putting out fires, saving lives, posing for calendars, and climbing back up the pole. Most of the time, however, they have a lot of free time on their hands, and they don't burn nearly as many calories when they're just going around setting fires and throwing cats up trees.
2.Farmer – 544 calories. There is nothing more rewarding than working the land and seeing your crops grow higher than a giraffe's self-esteem, except when you also burn a bunch of calories in the process. Day-to-day farming is truly laborious work—forking straw bales, tilling the land, spreading seed, cashing farm subsidies—and that's why my father always told me, "Danny, don't work hard; work smart. In fact, don't even do that. Move to France."
3.Actor – 204 calories. Speaking of not-working, wine-chugging, quasi-socialist wastelands, here in California we have lots and lots of actors. At a tame 204 calories per hour, acting isn't exactly going to Bring It. However, some roles are much more labor-intensive than others—for instance, the volleyball scene in Top Gun and the door-chopping scene in The Shining.
4.Desk job – 122 calories. In our modern era, the American economy is no longer predominantly manufacturing based. Our service-based economy leaves a significant portion of our workforce sitting behind a desk and typing on a keyboard. As you can see, that and occasional walks to the water cooler do not burn very many calories. This means that everyone with one of these jobs—proofreader, data entry specialist, Secretary of Labor—needs to get some exercise to maintain a healthy weight. Remember, as my friend DeLane McDuffie says, "It's not just more of you to love; it's more of you to tolerate."
Have you hit a plateau or are looking forward to jump starting your weight loss plan? If you didn't have a chance to join me in the 100 Point Challenge, here is another Challenge that you can do. (Thanks Barbie for sharing with us!) It will begin on Monday, September 14th and ends Saturday, October 3rd. Just 20 days to a brand new you!
When you combine this challenge with a workout, your results are going to ROCK! Use this examples for a time frame of how quickly you could see your results. For example, If you start a 6 week program, like Turbo Jam or Slim in 6, you could be fitting into a slimmer, leaner Halloween costume. Think of all of the fun costumes you can wear! If you start a 90day program like P90X or Chalean Extreme, you could be a new you by the New Year. Just think, all the family you saw this weekend can be asking you what did you did to reach your goals!
If you are looking for a good workout program that works for you, drop me an email or check out my website. Let's talk about your goals, your time, what you like, etc. If you have questions on your diet, drop me an email and let's talk. Take a look at Michi's Ladder. Next, if you are a club member, make sure to visit the website and look into all the health and fitness topics there!
Now, here are the rules of the challenge!
Challenge Rules:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
2. You EAT CLEAN six times a week. It's up to you if you want to stuff yourselves like a bell pepper on your cheat day. But, I recommend a cheat MEAL and not a cheat day. Read more on the EATING Clean Portion Below.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this CHALLENGE PERIOD. That means, Out of the rest of Sept., which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie or a glass of alcohol) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
4. You MUST report daily for the preceding day by sending me an email (laura@exercise2day.com) or submitting a comment to my blog (http://www.exercise2day.info). For example, "Yesterday, I ate clean and pressed play." I am not a record keeper, so please email me or comment on my blog to hold yourselves accountable. This is a SELF MANAGED Challenge at this time so please hold yourself accountable.
5. You have until next Sunday evening to take your measurements AND pictures. You don't have to post them but they will be great for you to compare to after the challenge ends.
At the end of the challenge, we will put the WARRIORS NAMES IN A HAT TO DETERMINE THE WINNER!
THE PRIZE: Ho Ala ke Kino - Revitalize your body and mind in this 30-minute yoga and stretching routine set on the tranquil beaches of Hawaii. With trainer Tony Horton.
Will you be the last man/woman standing?!
YOU BE THE JUDGE!!!
You must Join the Community first, if you are not part of BeachBody. It's free!
If you would like me to coach you, click here and fill out the form. It's also free! You can also email me at laura@exercise2day.com
Okay, listen up! For some folks, eating clean might mean eating one meal a day. That's not eating clean, that's starvation. For others, it might mean having a bagel for breakfast, a fruit for lunch, and a salad for lunch and dinner. That's not really eating clean either. You could be eating little amounts of high fat, high calorie-foods.
So, let's define the EATING CLEAN GUIDELINES for the Challenge. Remember: this is a challenge. For 20-days you will eat an almost perfect diet with one cheat day per week because you are after REAL RESULTS. If this is too much for you and if you're going to whine, don't do it! I'm serious! You can still lose weight and get fit by not following these rules, but these are the rules of our challenge. Got it? Good!
So: if you're ready to take your fitness to the next level, let's do this!! I'm in! I want abs!
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself. (If you are a club member, you can use the tools to determine the number of calories you should be eating based on your fitness program! If you need help determining this, drop me an email and we can talk.)
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. (You can can use Free online programs like Fitday.com or calorie_count.com to help you track your meals both for ratio of carbs, protein, fat and your calories eaten!)
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, click here: Michi's Ladder or email me for a copy.
You can also do a google search to find it. If you have any questions email me.
Gosh, I sound like a food nazi. But, again, this is a challenge and these are the rules.
Are you ready?
LET'S BRING IT!
Every day that you log your workout in WOWY SuperGym™ (A virtual gym) you will be automatically entered in the Daily Sweepstakes. Work out today and you could win $300, maybe more!
Free members can also enter the Daily Sweepstakes. Complete the alternate entry sweepstakes form each day you wish to enter the contest and log your workout in WOWY SuperGym™. The sweepstakes entry form needs to be completed and submitted by 11:59 pm (PST) for each day you wish to enter the Sweepstakes.
This is just an additional way to help keep you accountable and to help you work towards your goals. Good Luck!
By Whitney Provost
If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.
In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.
Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.
Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.
Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.
Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.
Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.
Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.
Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.
Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.
Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.
Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.
If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.
Are you a Personal Trainer, Health, Nutrition or Wellness Coach or even just someone who enjoys to exercise? Why not check out the Beachbody Business Opportunity. It's a short, in-formal presentation with no strings attached. If you can't make the call but would like more information on this fantastic opportunity, let me know. Just email me at laura@exercise2day.com or click the link above. Hope you can make it! :D
1. Please join my meeting, Thursday, September 03 at 05:30 PM PDT.
https://www1.gotomeeting.com/join/273244217
2. Use your microphone and speakers (VoIP) - a headset is recommended. Or, call in using your telephone.
Dial 712-338-7106
Access Code: 273-244-217
Audio PIN: Shown after joining the meeting
Meeting ID: 273-244-217
by Joe Wilkes
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football has started up. The weather's getting cooler and the couch is calling for you to lay down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a Power 90® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a Red Sox-Yankees playoff game or the return of Ugly Betty or Desperate Housewives. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.
Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—offering no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put a 1/4 cup of popcorn into a brown lunch bag and fold the top over tightly and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs, or a squeeze of lemon juice with some garlic powder or cayenne pepper.
Bean dip. Beans are a great source of protein and fiber and don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium content). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños). Add water to create your desired consistency, or you can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips, or, better yet, some raw, crunchy veggies, like carrots, celery, sliced bell peppers, broccoli, or cauliflower. And if "beans, beans, the musical fruit" make you a little too musical, you might take a look at Linda York's article below on ginger's degasifying properties.
Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
Crispbread crackers. These crunchy treats (including Wasa and Rykrisp brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. And they make great bases for you to play Top Chef with some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).
Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.
Edamame. The Japanese have one of the healthiest diets in the world and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And a 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.
Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be their own Mama Celeste or Chef Boy-ar-dee. Just take half of a whole-wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! Like with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole-wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy and serve with your favorite hummus or dip recipe (click here for a hummus recipe and some other healthy dip ideas).
Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt, or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.
Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap (see "The Good, the Bad, and the Eggly" for more on the ins and outs of eggs). What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices and blending or food-processing until creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.
Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Scrubs (come on, it jumped the shark two seasons ago) and do Shaun T's Hip Hop Abs™ Fat Burning Cardio instead. If you have a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout
Posts
All Comments
