2012 Weigh to Better Health WEEK #5 (Jan. 27 – Feb 3)
PEP TALK: Slow and steady wins the race! Pay attention to the small steps in life. Keep your focus on committing to healthy “short term goals” rather than just trying to weigh less. Remember that the medical literature has shown that individuals who exercise regularly are healthier independent of what they weigh.
A) Healthy Meal Plans and Suggested food options: The typical American diet is actually high in protein. A vegetarian diet offers lower cholesterol, higher fiber and potentially lower calorie alternatives.
For the dessert lovers. Craving “something sweet” after dinner is actually a habit. Try some of these low calorie dessert alternatives:
Food Choices: Carol’s Top dessert picks for less than 150 calories
• Skinny Cow: Fudgsicles (100 cal) or icecream sandwiches (150 cal)
• Jello Mousse Dark Chocolate Decadence (60 cal)
• Blue Diamond Cocoa roasted almonds or cinnamon/brown sugar (12 = 1oz)
• Barry’s French Twist pastries (60 cal)
• Miss Meringue cookies: Sugar Free (35 cal) or Fat Free (150 cal):
Vanilla, Choc., cappuccino, mint, lemon…
• Quaker Mini Delights Chocolatey Drizzle multigrain cakes (90 cal)
B) Exercise: Don’t be afraid of the water! People who exercise in the water exercise longer. Why? The warmth and buoyancy of the water is gentle on the joints. 75% of your body weight is eliminated when you are in our club’s pool! If you use a foam noodle then you are 100% weightless!
Try a water fitness class or take a swimming lesson with our instructor Greg Johnson (ask the front desk staff)
Exercise moves: Abs & Core: Curl-ups using the ab. bench = place the peg at “10”, keep head back against the head rest and avoid lifting the head as you curl up.
Seated rotations using the pulley system in the far fitness area = set the lever arm at 5, and the resistance at 2.0, sit on green ball, hold pulley and twist right and left.
C) Willpower Boosting Suggestions: Are you feeding your mood or is it true “hunger”? Ask yourself the following questions. “Am I actually………”
1) Tired? Then rest, relax or go to bed earlier than usual.
2) Bored? Distract yourself with a book, computer project or see a movie.
3) Anxious? Do Nancy’s deep breathing exercises or stretch.
4) Depressed? Go for a walk. Just 10 minutes of exercise can elevate your mood, or consider counseling.
5) Thirsty? Make a cup of tea or drink a large glass of water
6) Craving? Which is simply allowing a habit to continue.
Not sure? If your stomach is growling or it has been 3-4 hours since your last meal or snack, then allow yourself a healthy snack of 150 – 200 calories.