:: 
:: 
::
1/2 cup Dressing:
Whisk together all dressing ingredients and set aside. In a large bowl, combine all salad ingredients. Drizzle dressing on top and toss gently. Serves 4. Preparation Time: 15 minutes Nutritional Information: (per serving) Calories: 193 Protein: 22 g Fiber: 2 g Carbs: 12 g Fat Total: 8 g Saturated Fat: 2 g |
 | Being a Little Less Serious About Weight Loss Can Help You Lose Weight Have you ever hopped on the scale during your annual checkup with your doctor and noticed that your weight hasn't changed a bit over the past year? But when you think about it, you realize that your weight has, in fact, gone up and down and up and down since your last visit? This is exactly what happened to a friend of mine, Tom, who lost 31 pounds, but then gained 33 back! When Tom stepped on the scale in his doctor's office, the doc said, "Your weight has remained constant." Then it hit him. All the hard work he'd been putting in . . . day in, day out, falling off the wagon and getting back on . . . had been summed up nicely by his doctor telling him, "Your weight has remained constant." For Tom, this was a huge disappointment. I wasn't necessarily surprised, though, because he always seemed to be on some sort of ambitious diet that left little room for error (in his latest attempt, he'd hired a personal trainer for daily sessions and greatly modified his eating habits). I know from experience that such an approach is usually a setup for failure because let's be honest: a vast change from your everyday routine isn't easy to sustain. This is what culminates in that vicious yo-yo dieting cycle. If Tom's experience sounds familiar and you've also been a victim of the yo-yo . . . it's time to shift your focus and take the weight loss game a little less seriously. Instead of going all out on a diet that severely restricts your calories and has you schlepping to the gym at 4 AM to get a private session with a personal trainer, I want you to focus on the bigger picture. Go about it a bit more slowly, more progressively, more sensibly. First, see the entire year in front of you. Then concentrate on just the next 8 to 12 weeks. Commit to a plan that honors your weight and your health. Here are some ideas. . . some focuses to consider week by week: Week 1: Cut out refined and processed sugar; go for whole grain instead of starchy "white" carbs. Week 2: Eat more veggies, paying particular attention to leafy greens rich in vitamins and minerals; do 30 minutes of physical activity at least 3-4 times a week, even if that entails just a brisk walk. Week 3: Eat more omega-3-fatty acids in the form of flax (seed or oil) and fresh wild salmon. Week 4: Get more antioxidants in the form of whole fresh fruit, berries, and even green tea. Week 5: Eliminate trans-fatty acids and hydrogenated fats; choose healthy oils like olive, walnut, canola, and flaxseed. Week 6: Pay attention to getting enough fiber and calcium; boost exercise commitment to 60 minutes a session at least 3 to 4 times a week. Week 7: Focus on sources of hydration (eliminate sodas and curb caffeine and alcohol; drink lots of water). Week 8: Create your Survivor Kit (a small lunch or tote bag that has the right foods you can eat when you're on the go, or can't eat lunch or dinner on time, etc. Week 9: Identify foods you can't control portion-wise and completely eliminate them from your diet. Week 10: These ideas don't have to go in this order. Habitually eating right and making time for exercise is the only secret to lifelong health. Just remember: You can split up your workouts into two 30-minute sessions or three 20-minute sessions on a given day. It all adds up and it all counts! |
 | My last tip, "Healthy Grocery Shopping—Part I," covered the general layout of most supermarkets as well as simple guidelines for produce, protein, and dairy shopping. Now we'll review different types of starchy carbohydrates (pasta, bread, etc.) and some easy guidelines for understanding what food labels really say. The more you learn, the better your shopping experience will be! The starch in your diet To avoid confusion, think of two starch categories called "Eat Most of the Time" and "Eat Rarely." The starches in the "Eat Most of the Time" category are beneficial within your diet's guidelines (whole-grain bread, whole oats, brown rice, etc.). They are less refined and closer to the natural state of the grain. Some of their benefits are that they're full of fiber and nutrients and will help keep your blood sugar level stabilized. Examples of the starches in the "Eat Rarely" category are the highly refined varieties (white pasta, white breads, white rice, etc.). These are converted into sugar quickly, and have a similar effect on your blood sugar as when you eat sweets, which can trigger cravings for more sugar and carbohydrates. These starches also contain little or no fiber, and offer little or no nutritional benefits. When you do eat these starches, eat them in small portions accompanied with a strong source of protein to help control their effect on your blood sugar level. Your starch rule of thumb: Steer clear of highly refined items and select whole-grain varieties. Just the facts Once you turn your cart to the center aisles, understanding the Nutrition Facts label is key to making healthy and satisfying food selections—and attaining long-term weight control. You simply have to know what you're eating in order to make the best choices. Labels don't have to be complicated. You don't need a degree in nutrition to ask yourself, "What's in here?" Take a look . . . Just focus on a few key areas: Serving Size and Calories—How many servings are in a package and how big is a serving? Keep in mind that most packages contain upwards of 2.5 servings—and the serving size listed on the package may not be the size of a serving in your meal plan. A small package of nuts could contain 170 calories per serving but the package contains three servings. If you ate the package, you'd have eaten 510 calories quickly—from a small amount of nuts. Beware, too, of beverages—they can be serving-size traps. That bottle of juice drink may look like one serving, but the label may list it as two or even three servings! Fat Content—Labels tell you the total number of fat grams in one serving, and whether it's saturated or unsaturated fat. Unsaturated fat sources (olive oil, avocado, etc.) are the most beneficial, whereas amounts of saturated fats (butter, cream, etc.) should be limited. Finally, try to avoid trans-fatty acids (listed as "partially hydrogenated" oils) because they are believed to contribute to high cholesterol levels, and therefore to increased risk of heart disease and obesity. Carbohydrate Content—Depending on your personal dietary guidelines, carbohydrates may make up approximately 40 percent of your daily food intake. Of that, about two-thirds should come from produce, and about one-third from less-refined "Eat Most of the Time" starchy carbohydrates. Protein Content—Depending on your personal dietary guidelines, protein may make up 30 percent of your daily food intake. Protein helps keep you satisfied, so strive for good sources of protein at each meal (such as turkey, fish, chicken, etc.). Remember, when it comes to protein, more is not necessarily better—especially if you're choosing proteins with a higher fat content like nuts or beef. A word about ingredient listings Ingredients are listed in order from highest to lowest content. So if sugar is the first ingredient listed, that product contains high amounts of sugar as compared to the other ingredients. If reading labels during your busy shopping trip seems like too much of a hassle, plan a visit to the store just to read labels. Think of it as a time-saving exploration that will set you up for success in your future shopping trips. You can jot down a list of the brands and items you find that are both healthy and delicious. Add those items to your shopping list each week and you'll be able to grab them and keep the cart rolling. Or practice label reading with items you already have at home. It's easy and, after a while, you'll look at labels out of habit. Remember, we all have to grocery shop! No need to be nervous. Follow my strategy for painless shopping and you'll see—food shopping and preparing your own meals will help you stay on track with your weight loss goals. |
 | Food shopping. It's something we have to do—even people who don't consider themselves cooks and prefer to dine out. When you're trying to control your weight, going to the market can be intimidating and a bit baffling. That bright, abundant space suddenly becomes a place full of forbidden goodies and unhealthy choices. No need to be nervous. Follow my strategy for painless shopping and you'll see—food shopping can actually be easy, healthy, and fun! The first step to enjoyable and effective shopping should be done at home. Decide what you need before you shop. While making your shopping list, think about your upcoming week and how much food you'll need to buy. Plan healthy meals and snacks in the amounts that your diet guidelines require. Be realistic as you add items to your list—really look at how many meals are on your plan per day. And remember, if you have good food in your kitchen, that's what you'll eat. Cooking with fresh food eliminates ripping open boxes, tearing open "flavor packets" that contain enormous amounts of sodium (and heaven knows what else), juggling can openers, etc. Fresh food has crunch! Fresh food has personality! Fresh food has color! Fresh food has zest! And speaking of color...mix it up. It's not only nicer to look at, but foods of different colors have different benefits in terms of nutrients. Select a bit of deep red, a little bunch of vibrant green, a handful of yellow, a few white items, and you've got a party on a plate. Still craving bold flavor? Snap up a nice plump head of garlic, a sassy shallot, a plume of chives, and a tiny bouquet of mint or basil. They're big flavor that can take your quick dishes to a whole new level of satisfying flavor without adding any fat or preservatives. No time to clean and chop? Then take advantage of packaged precut produce or visit the salad bar to buy an excellent array of produce by the pound. Also consider frozen vegetables—they're easy to prepare and because they're frozen immediately after harvest, the nutritional values are about the same as fresh produce. Canned goods, like beans, legumes, and tomatoes, are also nutritionally sound alternatives to perishable fresh produce, but watch the sodium content and always go for fresh produce first. If you find cooking with raw proteins intimidating, most markets have a service deli with wonderfully prepared foods you can enjoy (like whole roasted chickens or poached fish). Just be sure to avoid fatty sauces and preparations. Canned proteins, like tuna or salmon packed in water, are also good to have on hand for quick salads and sandwiches (make sure to drain them well). The lay of the land Most markets have a similar layout. Meat, produce, and dairy are found around the perimeter, with processed foods (the most concentrated area of junk "goodies" and items devoid of nutritional value) in the center. When you stick to the perimeter, you're sticking "close to the earth," buying foods closest to their natural state and avoiding "convenience foods" full of unnecessary fats, sugars, carbs, and salt. Beautiful produce A popular misconception is that packaged foods are quicker and easier to prepare. Not so! Most vegetables take only a few minutes to cook, and a proper portion of protein takes minutes as well. Cook them at the same time and you've got really fast food. Look for the produce that's in season. It will be bursting with all of its vitamins, minerals, antioxidants, and flavor. Truly fresh produce doesn't need much effort—just slice, chop, or peel it, toss it in a healthy salad, add a bit of tuna, and presto—satisfying and a super-healthy meal in minutes! Or slice your veggies, put a bit of water in a pan, bring it to a quick boil, drop in your veggies for mere moments, and you've got a healthy steamed side dish. Add a dash of low-sodium soy sauce and some thinly sliced cooked chicken and you've got a delicious Asian feast. Get to the meat of the meal From the produce section, head over to the butcher's and fishmonger's section of the market. Talk to your butcher: ask what's best today. Fresh, fresh, fresh! That's the key to your protein too. If you get a beautiful fresh cut of steak, you won't have to fuss with too much seasoning. A shake of salt, pepper, some of that garlic you already have in your cart, and you're minutes away from dinner again. The same goes for fish. If they've just received some beautiful trout filets, you can brush them with a bit of olive oil and lay them on a grill pan. If you add sliced veggies to the grill pan, again—you guessed it—you can have dinner in no time! Quick dairy tip In the dairy section, look for low-fat choices, which contain less saturated fat, such as 2% cottage cheese or low-fat or soy milk. Hard cheeses are also available in several good-tasting low-fat varieties. |
By Kathy Smith
With a big event appearance on the way, I decided to get a manicure and pedicure. In the close quarters of the salon, I couldn't help but hear the conversation going on next to me. One woman was giving a play-by-play account of her battle with the flu. Fever, aches, chills and pains—it sounded just horrible!
Then, her friend responded, "Well, at least you lost weight!"
"I know, isn't it great?" the woman replied.
As I started getting a bit antsy in my seat, the story got worse. The woman added that a mutual friend came to visit with the intention of getting sick so she too could lose weight! I know this sounds crazy, and it is, but I was reminded of the drastic measures some people will take in order to lose weight.
What saddens me most about this story is that many who are getting in shape often overlook getting healthy—whether it's going to extremes with food or exercise, or popping dietary supplements with ingredients you can't pronounce. A commitment to reshaping your body also means a commitment to reshaping your health.
Yet, with so much information out there, it can certainly be overwhelming and confusing. "What workouts should I do and when?" "How much fiber do I need each day?" "How often should I lift weights?" " Is it OK to eat carbs?" It's around this time of year that I hear these questions most often.
Through the years, I've read so many letters and emails from fans sharing their fitness and weight loss success stories, and those who are most successful with getting and staying in great shape are those who see the bigger picture. From better sleep to regulated blood sugar levels, increases in bone density, and a better sex life. These are the stories I love to hear, the stories that give me chills.
So, if you're striving to get fit and really healthy, keep the focus on the inside as much as the outside. Sure, set a goal for the scale—for example, "I want to lose 20 pounds by spring"—but also set a goal for your health, "I want to lower my cholesterol by 25 points." Remember, this combination is key to getting in the best shape of your life.
1. First of all, INSANITY is here! This is one of the most extreme cardio workouts that we have ever put out. If you are a high performance athlete or want to be then this is the workout for you. If you want to check it out, click here. Some other new great things that are here are: Shakeology Fiber Boost, and the Shakeology workouts.
2. FREE SHIPPING FOR LIFE!!! - Also, if you order Shakeology OR P90X Results and Recovery Formula on Home Direct you will receive FREE SHIPPING FOR LIFE on the order! That is a HUGE SAVINGS! Customers ALREADY on Home Direct for either of these products will from now on receive free shipping, AND anyone on Home Direct for Shakeology will receive the TWO Shakeology Workouts FREE. Check it out here!
3. Kathy Smith's PROJECT YOU: TYPE 2 - the half price promotion has been EXTENDED through the month of August! If you or someone you know has diabetes, this could be the program that helps them. It's recommended by the American Diabestes Association. Check it out here.
Want to save even more money on this or ANY other Beachbody product, become a coach and take an additional 25% OFF! See http://www.exercise2day.com for more info or send me an email and I can forward some info to you or call you with details!
If you have any questions on these products or any others, your meal plans, current workouts, need motivation and support, I am just an email or phone call away from you. I'd love to help you with your goals!!
I hope you had a great holiday weekend!
I wanted to share some special promos with you that are pretty exciting! These are additional programs that you can incorporate into your workout routine or use alone.
In July, subscribe to Volume 2 of One on One with Tony Horton and get your first month for just $0.01 (plus $2.95 s&h) plus a special pass-along "Pay It Forward" DVD—FREE!
Attention P90Xers: This program is perfect for you, because you can mix these heart-pumping, adrenaline-pushing workouts in with your current 90-day program or use them to keep your body looking sleek and sexy after those rigorous first 90 days!
"No Mercy" Full Edition DVD set, including 12 DVDs from the first year of the series in a deluxe collector box, will be available soon for the special price of $119.95.
Also, Kathy Smith's Project U: Type 2 is HALF OFF!!! If you haven't already taken advantage of the 50% off sale of this great program supported by the American Diabetes Association, you're in luck! See, we're not only celebrating our independence in July; we're also celebrating "Freedom from Diabetes" by continuing the sale through July 31st.
You get fantastic DVD workouts, meal plan, success chart, and audio inspiration all from one of the leading and most respected fitness experts in the country. Take advantage today! Your results could last forever, but this offer won't.
Check these out by logging in or click here.
Please remember that if you ever need help, motivation or support with your health goals, please let me know. I am here for you!!!
By Kathy Smith
Being a Little Less Serious About Weight Loss Can Help You Lose Weight
Have you ever hopped on the scale during your annual checkup with your doctor and noticed that your weight hasn't changed a bit over the past year? But when you think about it, you realize that your weight has, in fact, gone up and down and up and down since your last visit? This is exactly what happened to a friend of mine, Tom, who lost 31 pounds, but then gained 33 back! When Tom stepped on the scale in his doctor's office, the doc said, "Your weight has remained constant." Then it hit him. All the hard work he'd been putting in . . . day in, day out, falling off the wagon and getting back on . . . had been summed up nicely by his doctor telling him, "Your weight has remained constant." For Tom, this was a huge disappointment. I wasn't necessarily surprised, though, because he always seemed to be on some sort of ambitious diet that left little room for error (in his latest attempt, he'd hired a personal trainer for daily sessions and greatly modified his eating habits). I know from experience that such an approach is usually a setup for failure because let's be honest: a vast change from your everyday routine isn't easy to sustain. This is what culminates in that vicious yo-yo dieting cycle.
If Tom's experience sounds familiar and you've also been a victim of the yo-yo . . . it's time to shift your focus and take the weight loss game a little less seriously. Instead of going all out on a diet that severely restricts your calories and has you schlepping to the gym at 4 AM to get a private session with a personal trainer, I want you to focus on the bigger picture. Go about it a bit more slowly, more progressively, more sensibly. First, see the entire year in front of you. Then concentrate on just the next 8 to 12 weeks. Commit to a plan that honors your weight and your health. Here are some ideas. . . some focuses to consider week by week:
Week 1:
Cut out refined and processed sugar; go for whole grain instead of starchy "white" carbs.
Week 2:
Eat more veggies, paying particular attention to leafy greens rich in vitamins and minerals; do 30 minutes of physical activity at least 3-4 times a week, even if that entails just a brisk walk.
Week 3:
Eat more omega-3-fatty acids in the form of flax (seed or oil) and fresh wild salmon.
Week 4:
Get more antioxidants in the form of whole fresh fruit, berries, and even green tea.
Week 5:
Eliminate trans-fatty acids and hydrogenated fats; choose healthy oils like olive, walnut, canola, and flaxseed.
Week 6:
Pay attention to getting enough fiber and calcium; boost exercise commitment to 60 minutes a session at least 3 to 4 times a week.
Week 7:
Focus on sources of hydration (eliminate sodas and curb caffeine and alcohol; drink lots of water).
Week 8:
Create your Survivor Kit (a small lunch or tote bag that has the right foods you can eat when you're on the go, or can't eat lunch or dinner on time, etc.
Week 9:
Identify foods you can't control portion-wise and completely eliminate them from your diet.
Week 10:
These ideas don't have to go in this order. Habitually eating right and making time for exercise is the only secret to lifelong health. Just remember: You can split up your workouts into two 30-minute sessions or three 20-minute sessions on a given day. It all adds up and it all counts!
To help fight against type 2 diabetes, the nation's fastest growing disease, Beachbody halves the price of Kathy Smith's Project U! Type 2 for a limited time. Check it out at http://www.exercise2day.com under products.
By Kathy Smith
Keeping a daily journal is important to reaching any fitness and health goal, and in my new program—Project: YOU™—participants track their hunger and satiety levels before and after each meal as part of their journaling. This helps them become more and more in tune with their body’s cues. Are you famished? Are you content and comfortable? Or are you overly full and uncomfortable? Recognizing when you’re satisfied is imperative to weight loss. If you’re still hungry after a meal, it could mean several things:
1. Your body hasn’t registered it's full yet.
2. You’ve eaten too quickly.
3. You’re dehydrated.
4. You’re shortchanging one of your food groups.
5. You're PMS-ing.
6. You’ve been skipping meals, or are not eating enough at each meal.
Log the contents of your meals and your hunger ratings before and after you’ve eaten. By reviewing your entries, you can help identify your eating and hunger patterns, improve your habits . . . and enjoy better results!
Recommended by Kathy Smith
1-1/2 lbs. extra-lean ground beef
1 egg
1/2 tsp. chopped garlic
1/2 cup chopped onions
1/2 cup chopped green pepper
3/4 cup finely chopped celery
1/2 cup tomato sauce
1 cup dried breadcrumbs
1 tsp. Dijon mustard
1 Tbsp. dried parsley
Salt and pepper to taste
Preheat oven to 325 degrees. Mix all ingredients, shape into a loaf, and place in a loaf pan. Bake for about one hour. Depending on the shape and thickness of the loaf, you may need to cook it slightly longer. Serves 6.
Preparation Time: 30 minutes
Cooking Time: 1 hour
Nutritional Information: (per serving)
Calories: 225
Protein: 29 g
Fiber: 2 g
Carbs: 18 g
Fat Total: 7 g
Saturated Fat: 3 g
By Kathy Smith
Anytime you're seated is an opportunity to strengthen your core. Instead of slouching and relaxing into a "C" shape, imagine there's a thin coat of paint covering the back of your chair. In order to steer clear of the paint, think about positioning yourself on top of your sit bones—this is your foundation. From there, stack your vertebrae on top of your foundation, keeping the natural "S" curve of your spine as you pull your belly button in toward your spine. Try this: Inhale, then slowly exhale all the air out of your lungs. As you exhale, hold in your abdominals. Repeat 3 to 5 times.
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