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Created on : Sunday, April 30, 2006, 05:01:28 pm
Author : inchesbgon
  • Congratulations for crossing the finish line in one of the most difficult journeys that you will face in your life! And now that you've crossed over from the 'darkside' you may be thinking, "What do I need to do to maintain my weight?"  You may feel like an awkward, lost puppy.  For so long now, whenever things got rough you summoned up your Willpower.  And your scales benefited from doing such.  But what now?  How much can you eat without gaining even an ounce of that unwanted weight back?
  •  When you get to your healthy target weight, what’s the best way to maintain it? It can be tough, well, here is the place for support.



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May 3, 2006, 7:12 am CDT


Q: When you get to your healthy target weight, what’s the best way to maintain it? Should you increase your calorie intake all at once or by so many calories each day?  

A: This is a really good question – and congratulations on hitting target, or at least almost being there. After weeks, months or even years of controlling your calorie intake, knowing what to do when you hit target can be scary but you can’t stick with your dieting calorie allowance forever.  


While some successful slimmers prefer to immediately increase their calorie intake, others prefer to do it in steps. In many ways, this is a good idea as it helps you to concentrate on getting your extra calories by gradually increasing the portion sizes of the foods you’re already eating rather than suddenly adding in chocolate, crisps, booze and takeaways. I recommend this five-step plan to maintain your new healthier weight.  


Five Step Plan


Step 1 Once you reach target, add 250 calories a day to your existing daily calorie intake. This means if you’ve been having 1,250 calories each day, you should now have 1,500 calories a day.  


Step 2 After a week, weigh yourself on your usual scales. You’ll probably have lost a little more weight. If so, add another 250 calories to last week’s daily allowance. So, if you were having 1,500 calories a day, now have 1,750 calories daily.  


Step 3 After a week, weigh yourself again. If you’ve lost more weight, add an extra 250 calories to your daily intake, for example from 1,750 calories to 2,000 calories each day.  


Step 4 :After a week, if your weight has stabilised that’s the amount of calories you need each day to keep your new slim shape. If you’ve gained a tiny amount, drop your daily calorie intake by 100 calories, for example, from 2,000 calories to 1,900 calories daily. After a week, weigh yourself again. If your weight has stayed the same, that’s the amount of calories you need each day for weight maintenance. If your weight has gone up or down, juggle your daily calorie intake by 50 calories a day until your weight eventually stabilises.  


Step 5 Weigh yourself once a week on your usual scales until you are confident that you’re maintaining your healthy weight.  

May 3, 2006, 7:24 am CDT



Trying to squat your way to buns of steel? Get out of your butt rut and see faster results with these four bottom-beautiful exercises — according to a study in ACE FitnessMatters, they are the most effective since they use your body weight for resistance. Work up to three sets per exercise.


Holding 3- to 5-pound weights, step with left foot onto a step about 15 inches high so right leg is hanging behind you. Raise and lower yourself 12 to 15 times, barely letting your right foot touch the floor. Switch sides.

Quadruped Hip Extension  

Holding 3- to 5-pound weights, step with left foot onto a step about 15 inches high so right leg is hanging behind you. Raise and lower yourself 12 to 15 times, barely letting your right foot touch the floor. Switch sides.

With hands and knees on the floor, lift one leg behind you, keeping knee bent at a 90-degree angle, until your sole faces the ceiling. Lower leg and repeat 12 to 15 times.Switch sides.

Single-Leg Squat  

With hands and knees on the floor, lift one leg behind you, keeping knee bent at a 90-degree angle, until your sole faces the ceiling. Lower leg and repeat 12 to 15 times.Switch sides.

Stand with right foot on a step, so left leg is hanging behind you. Bend right knee until thigh is parallel to the ground, extending arms in front of you and pushing hips back. Repeat 12 to 15 times and switch sides.

Ball Squat  

Stand with right foot on a step, so left leg is hanging behind you. Bend right knee until thigh is parallel to the ground, extending arms in front of you and pushing hips back. Repeat 12 to 15 times and switch sides.

Stand with a Swiss ball between your lower back and the wall. Slowly bend knees as if you're sitting in a chair, letting the ball roll up your back until knees are 90 degrees from the floor. Stand up straight and repeat 12 times. 

May 3, 2006, 7:26 am CDT


Just think: If global warming were a good thing, you'd never have to run indoors on a treadmill ever again. You can see where we're going with this. The next time you're running bored on the belt, change your routine with one of these four programs. They'll help you burn calories, without burning you out.

Play By Numbers First, calculate your maximum heart rate (MHR) by subtracting your age from 220. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. If you don't have a heart rate monitor, count your pulse for 10 seconds, and multiply that number by 6. Keep working at 70 percent of your MHR for as long as you can. When you get tired, slow the treadmill to an easy jogging pace, and rest for a few minutes. Next, see how long you can go at 85 percent of your MHR.

Random Pickup Tom Holland, a triathlete and physiologist in Darien, Connecticut, suggests watching a 30-minute TV program, like the nightly news. Increase your speed so that you're running hard (about 80 percent of your maximum) during the commercials. When Peter Jennings returns, slow your pace to an easy jog.

Take a Hike Rebecca Rusch, top adventure racer and 2003 winner of the Raid Gauloises, likes to walk or run on an incline to mimic hiking outside. Some treadmills have preprogrammed hiking trails, but if yours doesn't, Rusch recommends this: Walk at 3.5 miles per hour on a flat belt. Increase the incline every minute until it reaches 5 percent, and stay for 3 minutes. Next, lower and raise the belt every 2 minutes until you?ve been exercising for 25 minutes. Gradually lower the belt and decrease your speed over 5 minutes to cool down.

Weight it Out If you're short on time, do double duty with your cardio and grab a pair of 2- to 5-pound dumbbells. Perform biceps curls as you walk, raising and lowering your arms with each step. Next, perform military shoulder presses. Hold the dumbbells at shoulder height, with your palms facing forward. Press them up overhead, and return them to start. Do 10 repetitions of each exercise. If you need your hands for balance, try this on a stationary bike.
May 3, 2006, 7:42 am CDT


If you never changed, you'd still be sporting a feathered perm, purple leg warmers, and those Phil Collins concert tees. Change — in work, in style, in life — is good. It's no different for your year-round approach to fitness: Without some seasonal variations, you could be forever stuck with a body that's never quite where you want it to be. "When you alter your routine every 8 to 12 weeks, you're more likely to overcome plateaus, because you're providing ongoing physiological stimulation," says Ronald Deitrick, Ph.D., an exercise scientist at University of Scranton. With frequent changes, you'll also avoid burnout, reduce your risk of injury, and prime your body for the best year it's ever had. So for 2006 build the foundation by exercising three to five times a week for at least 30 minutes (make at least two of those workouts strength training). After that, just fine-tune your routine with the seasons — so that you make 2006 the year you get the body you've always wanted.

Winter: Base-Building and Boredom-Busting
Your resolutions probably came with a regular gym membership and not-so-regular motivation. But this is when you need a schedule most. "You have to build a solid foundation of strength and cardiovascular health before you can move on to more intense — and more fun — activities," says Tom Holland, an exercise physiologist in Darien, Connecticut. If you haven't exercised regularly, start with 2 days a week. Hit 6 weeks, and it's a habit. Start here.

Stay Low
Keep your cardio intensity lower than Beyoncé's pants — about 60 to 70 percent of your maximum heart rate, or a 5 on a scale of 1 to 10. "If you push too hard, you'll peak early and burn out," Holland says. Plus, you'll burn fat by doing 30 minutes at 60 to 70 percent. "When you train at lower intensities, you're teaching your body to use fat rather than carbohydrates," Holland says.

Be Spontaneous
Every once in a while, choose exercises the way you'd browse through a bookstore — go in without a plan. "You can do anything, just whatever you feel like, for 30 minutes to an hour," Holland says. "It's a great way to avoid boredom, and you don't have to wait for machines." For cardio, follow the guidelines outlined above. For strength, keep your weights low (low enough so that you can complete two to three sets of 10 mildly challenging reps), or just do one set of each exercise, mixing them as you please without thinking about what's coming next.

Schedule Breaks
The key to long-term success in a workout is the same as it is at work: Avoid burnout. Every 4 weeks ease up during the last week. "That will give your body time to absorb the work you've been doing," Holland says. "Your muscles get time to repair themselves, and you'll be more ready for the workouts to come." Do it by scaling back the number of workouts by one session (if you normally do three or four) or two sessions (if you do more) — and by easing up on the intensity   


Spring: High-Intensity Fat-Burning
Now you can start mixing and maxing, so you'll have an easier time slipping into your Tostitos of a bathing suit. "The party starts when winter is over," Holland says. "You've done your homework, so now you can kick your program into gear by increasing your intensity. But you also need to watch for overuse injuries, so cross-training is key." Here's how to ramp up your routine.

Climb High
Try pyramid intervals to push your body to new levels of intensity, says Sherri McMillan, owner of Northwest Personal Training in Portland, Oregon. You can do them as running sprints, on a treadmill, bike, or elliptical. Warm up, then do a short burst of 15 seconds, and slow down your intensity for 30 seconds. Next, sprint for 30 seconds, then jog for 45 seconds, sprint for a minute, then jog for a minute. Then take the time sets back down again. Repeat for 15 to 30 minutes.

Speed-Up Sets
To keep your heart rate elevated while strength training and to torch extra calories, try this 30-minute quick-change workout by Mike Mejia, a trainer in Plainview, New York. Alternate between cardio and strength training in 5-minute bouts. Use a different cardio machine each time and alternate between two different strength exercises for 5 minutes. For example, do 10 to 15 reps of a bench press and then 10 to 15 squats. Without resting, head back to the bench press for another set. After 5 minutes (usually two to three sets of each exercise), get on the elliptical machine for 5 minutes before tackling two more alternating strength exercises (like lat pulls and lunges). Continue for a total of three rounds (six strength moves, three cardio machines) or 30 minutes. add some spring

Inject plyometrics (plyos) into your routine once a week — you'll add power, speed, strength, and intensity. "Start slowly by just adding one set during the first week, and then if you feel fine, add two more sets during the following weeks," McMillan says. After a few weeks, do them in between weight-lifting sets to amplify your strength routine and burn more calories. Recent studies have shown that squat jumps performed after squats can enhance leg strength. To do them: Squat and explode as high as you can for five reps. You can do upper-body plyos by lying on your back, tossing a light medicine ball up into the air, and catching it.   


Summer: Maintenance
By now you've added lots of horsepower to get a great body, so it's time to let your engine idle. This is when you make time for those long, leisurely outdoor workouts by cutting out one or two heavy sweat sessions. "It's fine to cut back on your frequency, but to maintain your fitness level you have to maintain your intensity with at least two high-intensity workouts a week," McMillan says. Here's how.

Get a Gadget
In a season when you typically have more time to spare, get lost. That is, go out for a run or ride along a route that you're not used to, and use a position-tracking gadget like the Garmin Forerunner 301 GPS ($325, Garmin International) to find your way back. "It helps make your outdoor time more fun, because you can go anywhere, in any direction, and the device tracks your mile?age," Holland says. Plus, it's a great training tool because you can download results after each session as well as track your times and speeds from week to week.

Take 10
Ten minutes may not be enough for staff meetings or back massages, but it's all you need if you want to jog on the beach, because you can burn twice as many calories working in the sand, Holland says. "You're forced to work extra hard because of added resistance and the way your foot pushes off," he says. For a more extended workout, Holland suggests a mini-triathlon: Leave your bike at the beach and swim for 10 minutes — which isn't as hard as it seems. Next, hop onto your bike for a 10-minute ride, then go for a 10-minute run.

Max Your Muscle
Maximize your gym time by combining strength exercises to form compound movements. You'll work more muscles at once, so you'll burn more calories in a short time. Moves from this issue's poster — such as the lunge kick and curl and the side lunge with upright row — work both your upper and lower body at once. You can also add a shoulder press to a squat (press the dumbbells up after you push up from the squat), or an alternating chest press punch: Squat and, as you rise up, punch one dumbbell in front. Squat and then press the other dumbbell forward. Aim for 10 to 12 reps.   


Fall: Preholiday Prep
As you go into full-scale clothes-covering season, you'll want to step up your routine by adding at least another day of exercise, so you're training 3 to 5 days a week again. You also might want to add some intensity before the holidays eat up all your time. Here's how to stay on course without getting sidelined by holiday stress or shorter days.

Pump Out Those Endorphins
Shorter days and scarcer sunlight have been tied to seasonal depressive symptoms like fatigue and increased appetite. Multiple studies show that aerobic exercise helps beat and prevent depression because it causes you to release endorphins. So squeeze in at least three good cardio workouts each week to stay happy. Take weekend hikes or snow-shoe climbs: Finnish researchers recently found that the combination of natural light with exercise has the best mood-boosting effects, possibly because the light helps stabilize your circadian rhythms (your internal clock). Yoga has also been shown to improve mood by reducing stress-related chemicals.

Get Wet
Not only will swimming twice a week tone your whole body and give you a calming cardio workout, but it also gets you into your bathing suit — and out of your winter layers. "It allows you to see your skin and your body in action, which can help keep you accountable for your habits during the holidays and colder months," celebrity trainer Gunnar Peterson says.

Add Calming Moves
To combat long lines, cranky clerks, and parking lots that are more crowded than the ski-lodge hot tub, incorporate some calming elements into your routine as you get closer to the holidays. It's a good time to focus on mind-body programs like Pilates and Nia (a popular new group workout that incorporates dance and tai chi). "Do something that's not so go-go-go, because it will help balance or even prevent holiday stress," McMillan says. Include a calming day in your weekly routine (even if it's just stretching before you get out of bed), and build it into your program early to form the habit before the holidays hit.   



May 3, 2006, 7:54 am CDT


Get stuck on gum
Before you grab a snack, think twice about whether you're really hungry, or just looking for something to put in your mouth. By chewing gum you can burn 11 calories per hour just by moving your jaw up and down -- that's one pound a year. And that doesn't even include the calories you're cutting out by ditching the snack.

Tie the knot, loosen the belt
Marriage is all that -- and a bag of chips. The average number of pounds newlyweds gain within the first 2 years of tying the knot is 6 to 8 pounds. Create a healthy living plan with your spouse so you can both look as great as you did on your wedding day, anniversary after anniversary.

Drink smart
If you're trying to lose weight but still want to have fun at night, a vodka and diet tonic is your best bet. Clear spirits like vodka or gin have the least amount of calories, about 80 to 90 per shot, and diet tonic water or club soda is the lowest calorie mixer you will find.

Fly fat-free
Airports don't always offer the most diet-friendly snack choices. But, at any newsstand, if you can find snacks that are high in protein, fiber, and fat all in one package, you've found an acceptable snack. Opt for a trail mix or SunChips, both filled with protein, fiber, and fat that will keep you satisfied for the entire flight.

Talk away your fat
Research shows that women who diet in groups lose more weight and have less stress than those who attempt it alone.

Wake up right
Breakfast is the most important meal of the day; eating whole grains and protein in the a.m. will start you on the right track. Whole grains give you fiber, which slows the rise in blood sugar, and give you added energy. Protein boosts your alertness and keeps you satisfied until lunchtime.

An apple a day
Not only will a Delicious or Macintosh keep the doctor away, but it will also keep the pounds away. Apples have a high water content, which means you'll feel full on fewer calories compared with most other afternoon snacks.

Devilish diet soda
Diet soft drinks don't help you lose weight; instead, they actually may promote weight gain, according to a study at the University of Texas Health Science Center in San Antonio. Diet soda can rouse the appetite by teasing your taste buds into thinking you're eating sugar, but leaving your stomach feeling empty and craving real calories.

Shake it off
Meal replacement shakes can severely cut the calories, and pounds. Shakes usually provide your body with plenty of protein and fiber to keep you satisfied as if they were a real meal. A lunch shake has about 200 calories, whereas a typical lunch meal has 500 calories. Just stick to one shake a day and don't become too dependent on them as meal replacements.

Got the needs for cheese?
Do you feel the need for cheese? A low- or reduced-fat version of your favorite cheese is the only way to go if you're looking to lose weight. Compare one ounce of regular cheddar, with 114 calories and 9 grams of fat, to its low-fat version, with only 50 calories and 2 grams of fat.
May 3, 2006, 8:06 am CDT


We all know our bodies need calcium for bones, vitamin C to fend off colds, and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients — protein, carbohydrates, and fat — garners most of the diet industry's attention, but it's becoming much more clear that fiber needs to be the fourth leg of the dietary table. Study after study shows that not only does fiber help lower your risk of cancer, heart attack, and high blood pressure, but it also keeps you full and helps you decrease the total amount of calories you consume every day. Trouble is, most of us think that getting the recommended 30 grams of fiber a day means eating cereal that tastes like the box it comes in. But that's not the case; you can sneak fiber into your diet anywhere. Use these 28 fiber-friendly tactics to eat more — and weigh less.

At Breakfast
Spice up your eggs.
One-third of a cup of chopped onion and one clove of garlic will add 1 g of fiber to scrambled eggs. Or fold the eggs omelette-style over 1/2 cup of cooked broccoli for an additional 2 g.

Drop a whole orange into the blender to flavor your morning smoothie. One peeled orange has nearly 3 g more fiber than even the pulpiest orange juice.

Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than 1 g of fiber per 8-ounce glass.

Heat up a bowl of oat bran instead of oatmeal; it has nearly 2 g more fiber. Add even more flavor and fiber by stirring in 1/4 cup of raisins or chopped dates before nuking it.

Sprinkle ground flaxseed over your favorite cold cereal, or stir a few spoonfuls into a cup of yogurt. Two tablespoons equals close to an extra 2 g fiber.

Grab an Asian pear. Similar in taste to other pears, the red-colored Asian variety has an apple-like crispness and shape, and it delivers significantly more fiber — 4 g per pear.

Buy spreadable fiber, like almond butter, for your whole-wheat toast. Two tablespoons adds 2 g of fiber, along with a healthy dose of heart-protecting fats and vitamins like E.

Whip up a pack of hot-chocolate mix instead of that second cup of coffee. Most instant-cocoa mixes have as much as 3 g of fiber per cup.

At Lunch
Don't like whole wheat?
Make your sandwiches with rye bread. One slice has almost 2 g fiber — twice the amount found in white bread.

Opt for burritos instead of tacos. Flour tortillas have more fiber than taco shells. Even better, make the burrito whole wheat for still more fiber per serving. Now, order that burrito with meat and beans instead of meat alone. Half a cup of beans adds 6 g of fiber to your meal.

Stow some microwavable soup in your desk for when you need to work through lunch. Lentil, chili with beans, ham and bean, and black bean each have between 6 and 10 g of fiber per cup.

Shower your pizza with oregano or basil. A teaspoon of either spice adds 1 g of fiber. Order it with mushrooms and you'll get 1 g more.

Build your burger with a sesame-seed bun instead of the plain variety. Sesame seeds add 1/2 g of fiber per burger.

Order your dog with sauerkraut. Every 1/4 cup you pile on adds close to 1 g of fiber to your frank.

In the Afternoon
Drink bottled chocolate milk, not white.
The combination of the chocolate and the compounds needed to keep it suspended in the milk provides 1.5 g of fiber in every 8 ounces.

Pop a pack of light popcorn instead of popping open a bag of potato chips. There's 8 g of fiber in every bag of popcorn.

Have a low-sodium V8 and its 2 g of fiber. The V8 that comes spiked with salt has half that amount.

Graze on trail mix instead of a granola bar. Most granola bars have only 1 g of fiber, while trail mix with dried fruit has nearly 3 g.

At Dinner
Toss 1/2 cup of chickpeas into a pot of your favorite soup.
They'll absorb the flavor of the soup and tack 6 g of fiber onto your bottom line.

Swap a sweet potato for your standard spud. Sweet potatoes have 2 g more fiber per tuber than the typical Idaho variety. Not a fan? At least eat the skin of the regular potato — it alone has 1 g of fiber.

Go wild when you make rice. Cup for cup, wild rice has three times the fiber of white.

Add some green to your red sauce. Doctor your favorite jarred pasta sauce with 1/2 cup of frozen chopped spinach. The spinach will take on the flavor of the sauce and pad your fiber count by more than 2 g.

Prepare whole-wheat or spinach pasta instead of the regular semolina kind. A cup of either has 5 g of fiber.

Cook broccoli, cauliflower, and carrots, and you'll take in 3 to 5 g of fiber per serving, as much as twice what you'll get if you eat them raw. (Heat makes fiber more available.)

Use uncooked oatmeal instead of breadcrumbs in your next meat loaf. Add 3/4 cup of oats per pound of ground meat, and you'll boost the total fiber count to more than 8 g.

At Dessert
Say nuts to candy bars
. Bars with almonds, like Almond Joy and Alpine white chocolate with almonds, have about 2 g of fiber — almost twice the fiber content of bars without.

Top a bowl of ice cream with sliced fresh berries in lieu of syrup. One-half cup of raspberries provides 4 g of fiber; strawberries and blueberries pack half that amount.

Introduce your pie hole to a slice of apple, cherry, or berry pie, and you'll add an extra 3 to 5 g of fiber. Cake doesn't have nearly as much fiber.

May 3, 2006, 8:13 am CDT

12 easy upgrades that turn ordinary meals into nutritional knockouts

An upgrade is a beautiful thing. For the relatively low price of a friendly, commiserating smile and a politely phrased question, you jump from economy to first class, compact to midsize, or two double beds and a TV to a four-room hotel suite. What's not to love? In the spirit of easily added value, we've found 12 simple mealtime tricks that transform ordinary foods from pedestrian plate-fillers to nutritional powerhouses.

The Food: Tuna salad
The Upgrade: Red bell pepper

Got leftover tuna salad? Stuff it into a red bell pepper, and skip the tired bread and lettuce approach. Red peppers and other red-fleshed produce, such as tomatoes, watermelons, and ruby-red grapefruit, are high in lycopene, a phytochemical that can significantly reduce a woman's risk of developing heart disease, according to Harvard scientists. Bake the pepper and you'll make it even more potent; heat makes lycopene easier for your body to absorb.

The Food: Tea
The Upgrade: Honey

Sure, honey packs a few more calories than table sugar. But it packs more health benefits, too. According to a recent study from the United Arab Emirates, people who ate 4 tablespoons of natural honey daily reduced several markers of cardiovascular disease and lowered their blood sugar levels. Lead researcher Noori Al-Waili, M.D., Ph.D, credits trace amounts of minerals, such as zinc and copper, which may help keep glucose metabolism and insulin levels in check.

The Food: Pancakes
The Upgrade: Sorghum syrup

Move over, Aunt Jemima: A better syrup has come to take your place at the breakfast table. "Sorghum syrup is one of the best, most concentrated sources of dietary antioxidants — period," says Cheryl Forberg, R.D., author of Stop the Clock! Cooking. Like grits, sorghum syrup is more widely available in the South. But you can find it at specialty food stores all over the country.

The Food: Chili
The Upgrade: Chocolate
It may sound weird, but try dropping a couple of chunks of chocolate into your pot of chili. Your chili will taste better (trust us). And you'll feel better, knowing that the flavonoids and polyphenols in chocolate can lower your risk of heart disease by 20 percent and keep LDL (bad) cholesterol from oxidizing into an artery-damaging form. Dark, or semisweet, chocolate has more of the beneficial compounds than other types.

The Food: Grilled fish
The Upgrade: Citrus zest

That little umbrella might not help much, but the strip of citrus peel perched on the rim of your cocktail may cut your cancer risk. In a University of Arizona study, people who ate lemon zest — scrapings from the fruit's rind — reduced their likelihood of developing skin cancer by 30 percent. "Eating as little as 1 tablespoon of zest per week is enough to make a significant difference," says study author Iman Hakim, M.D., Ph.D. Buy a zester and add a peel to salads and grilled fish.

The Food: Yogurt
The Upgrade: Real fruit

That muck on the bottom of most yogurts has more fructose — as in high-fructose corn syrup — than it has fruit. In addition to inflating the calorie count, high-fructose corn syrup can significantly increase blood levels of triglycerides, raising your risk of heart disease. Opt for plain yogurt instead, and toss in raisins or dried pineapple. Dehydrated fruit offers all the health benefits of regular fruit, just concentrated.


The Food: Chicken
The Upgrade: Salsa

Think of salsa as a vegetable, and eat it as often as you can. "Just take a chicken breast, pour salsa over it, and throw it in the oven — you've got an instant healthy meal," says Cynthia Sass, R.D., author of Your Diet Is Driving Me Crazy. Most salsa has no fat, no sugar, only 4 calories per tablespoon, and as little as 70 milligrams (mg) of sodium. You can't say the same for most barbecue or honey mustard sauces.

The Food: Bagels
The Upgrade: Fruit spread

You could buy your own produce stand in order to keep up with the National Cancer Institute's recommended five to nine daily servings of fruits and vegetables. Or you could just buy your fruit in a jar. One tablespoon of unsweetened fruit spread (not sugary jelly or jam) on your morning bagel counts as one of the day's servings, says David Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. Look for brands with a high vitamin content like Crofters Organic.

The Food: Pizza
The Upgrade: Oregano

More oregano makes for a more powerful pizza. A tablespoon of fresh oregano (not the dried, bottled kind) has a higher antioxidant yield than an entire apple, according to U.S. Department of Agriculture researchers. Bonus: Calorie counts for most herbs and spices are nonexistent. The same can't be said for other pizza toppings like, say, extra cheese.

The Food: Oatmeal
The Upgrade: Flax

Follow the scent of patchouli to your local health emporium and buy a bag of ground flaxseed. Add 3 or 4 tablespoons to cereal or oatmeal. Ground flaxseed contains omega-3 fatty acids, fiber, and compounds called lignans — nutrients that can reduce your risk of colon cancer, heart disease, and age-related vision loss. "You can consume flaxseed as an oil," Grotto says, "but the oil contains more calories and fewer lignans."

The Food: Salads
The Upgrade: Spinach

Banish iceberg lettuce from your salads and sandwiches; it has about as much nutritional value as it has taste. "Spinach gives you more bang for the buck," says Forberg. A cup of spinach is an excellent source of folate (58 micrograms), which may help reduce your risk of heart attack and is an important nutrient for expectant mothers.

The Food: Marinara sauce
The Upgrade: Garlic

Whole garlic is good; crushed garlic is better. Cutting the clove is what causes a chemical compound called alliin to morph into allicin — the stuff that gives garlic its kick. According to researchers at Israel's Weizmann Institute of Science, allicin acts as an antimicrobial agent, doing hand-to-hand combat with infections by scrambling their building-block enzymes.   

May 3, 2006, 8:45 pm CDT

so much information


Where do you get all of your information from?  It seems like you're quoting from magazines, or you're just a wealth of knowledge.  : )
May 4, 2006, 9:35 pm CDT


Quote From: imlosingw8


Where do you get all of your information from?  It seems like you're quoting from magazines, or you're just a wealth of knowledge.  : )

I get all the information from browsing the internet. I do alot of browsing or weighloss info! lol Always need to know more. When I see something interesting, I'll post it, so other's can read and gain some knowledge! lol 


Do you do weekly weigh ins? I'm weighing in on Monday. I've been eating pretty good all week, for some reason I've become addicted to making different salads. lol 



May 5, 2006, 8:21 am CDT


Quote From: inchesbgon

I get all the information from browsing the internet. I do alot of browsing or weighloss info! lol Always need to know more. When I see something interesting, I'll post it, so other's can read and gain some knowledge! lol 


Do you do weekly weigh ins? I'm weighing in on Monday. I've been eating pretty good all week, for some reason I've become addicted to making different salads. lol 



I do weigh in weekly--remember I'm not quite to my initial goal yet.  I think I'll have a great weigh-in tomorrow.  I've increased my activity this week.  I should be within 10 pounds of my goal (I think I may lose more, but 137 is my goal for where I want to be before the wedding).  I think I'll continue to weigh in weekly when I'm trying to maintain to make sure I don't get out of hand again.

I have a new favorite salad from a restaurant.....balsamic vinaigrette dressing, green apples, pecans, craisins, chicken and gargonzola cheese.  I'm going to make it myself at home.  I can't get enough of it!

Good luck with your weigh-in on Monday.  I'll check in to see how you're doing.
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