It’s A Mix Up

Free Weights or Machines?
Should you strength train with free weights or with weight machines? Beginning exercisers may benefit more by using machines. With the machines, you don’t have to worry about maintaining your balance as you perform each exercise, and it is also easier to control your range of motion. Exercise machines can also be used without a spotter, whereas some free weight exercises should only be performed with a spotter.

More advanced exercisers can make more efficient gains by using free weights. Free weights are, of course, also the obvious choice if you’re working out at home. If you have access to both machines and free weights, you may find that your ideal routine includes a mix.

 

Sushi Savvy

Seaweed, veggies, seafood and rice all rolled up may be nice, but not always diet-friendly. Here’s how to choose your sushi selections wisely while in the Maintenance Phase of the Medifast Plan: 

• Avoid sushi with the words ‘tempura’, ‘spider’ or ‘crunch’. These basically mean that frying is involved, adding fat and calories to your meal.
• Your best bets: Cucumber Roll (just 130 calories & no fat), Spicy or regular Tuna Roll (usually contains between 250 – 290 calories and 5-10g of fat if made light on the mayo), and California Roll (mayo-free, this has 275 – 300 calories with 5-10g of fat).
• Enjoy wasabi, soy sauce (reduced sodium) and ginger guilt-free, but steer clear of mayonnaise and cream cheese.

The Half Way Point

Check Your Progress
The year 2008 is halfway over. Take some time to reflect where you are on your goals for this year. What changes have you made so far to improve your health? What obstacles have you overcome? How have you improved your fitness levels, your ability to deal with tempting situations, and your overall quality of life since January 1?

Don’t forget to pat yourself on the back for your accomplishments! And if you’ve fallen off the path – or never got out of the starting gate – then make a fresh start today by setting specific, measurable goals.

 

Pen Power

Still at my plateau but feeling great and that’s what really counts!

 

Did you ever think of your pen as a powerful weight loss tool?  Well it can be if you give your pen a workout.  Here’s how:

Give Your Pen a Workout Too
Keeping a journal of your physical activity can be extremely helpful in identifying what works, what you enjoy, and what may be making it difficult to reach your goals. Keep track of your schedule, the time that you have to exercise, how you feel before and after you finish, and what keeps you motivated. You’re certain to learn a lot about your fitness needs, and if you find yourself in a plateau, you’ll be able to identify what needs changing to get out of it.

Hey – I gotta go!  I need to go review my log and identify what I need to change!

 

Weekend Warrior – 3 Tips

Have you ever had one of those weekends when, no matter what you do, you get off track?  This weekend, be a weekend warrior.  Fight whatever it is that wants to bring you down and make you through caution to the wind!  Here’s how:

1. Be Prepared – If you go out, run errands whatever you plan to do this weekend bring supplies with you!  Here’s your check list:  Water, Healthy Snacks, Veggies, Fruit.  The point is, don’t set yourself up for failure.  Sometimes we get busy with what we are doing and forget about our needs.  Love yourself enough to be prepared for what your nutritional needs are.  Hey, Keep a cooler in your car…just in case!
2. Add some extra exercise to your weekend routine.  Make it fun – swimming, cycling, gardening, or walking
3. Water.  Drink up!  It helps you feel full!

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A healthy body starts with a healthy weight.

Take Shape For Life provides a safe and effective way for you to live and stay healthy:

• over 25 years of experience
• clinically proven research from prestigious university teaching hospitals and the National Institutes of Health
• a program recommended by over 15,000 physicians

It’s easy, affordable and available from the comfort of your home.

Create health!

Obesity On The Rise In America

It’s all over the paper and the news.  Not only does it affect American adults but are children are at risk.  What can we do to stop the increase of obese children in our nation?

As parents, adults, educators and guardians, we must lead by example.  We are our children’s first set of teachers.   They learn habits and behaviors at home.  Give them a leading edge and feed them healthy, nutritious food.  Let them see you eating the same. 

Tips for creating healthy habits at home:

• Stock the snack shelf in your fridge with an assortment of cut up vegetables
• Grow a garden with you kids and then eat the rewards
• Make fruit a convenient tasty snack option
• Drink water and encourage you kids to aswell – avoid sugary juices
• Stay away from fast food restaurants
• Save money and cook at home
• Walk, take the stairs and park in the furthest spot away when in a parking lot
• Exercise as a family – go for nature walks, bike rides or go fly a kite!

Start at home in helping your family make right decisions when it comes to nutrition. 

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What’s In Your Bowl?

Sweetening Your Bowl
Some of us are big fans of hot cereal no matter what time of year, and with the ease of preparation and storage and their great taste, the Medifast Oatmeal selections are a perfect way to enjoy a warm breakfast!

For those in the Maintenance Phase of the Medifast Plan looking to expand their palate of hot cereals, here’s a tip that will give you the sweetness you want, plus some extra nutrition, without empty calories: Take some ripe bananas and mash or puree them in your blender. Spoon the banana puree into ice cube trays, cover with wax paper, then seal tightly with foil. Freeze the banana cubes overnight, remove them the next day, and transfer the cubes to plastic bags. Every time you make hot cereal, you can add a banana cube or two!

AB ATTACK

The Good Old Sit-Up

 

Strong abdominal muscles are an important component of core conditioning, which helps protect your back and promotes good posture. There are several exercises that work this tough area, but the good old sit-up is still a standard. The key, though, is to perform it correctly.

• Lie down with your knees bent.
• Cross your arms over your chest and slowly rise up. Placing your hands behind your head often puts the strain on your neck muscles, which leads to less work for your abdominals.
• Take your time, and don’t rush coming up or down. You want to feel those abs working!
• Start slow and go at your own pace. Try and add 2-5 more sit-ups each time you do them (or more if you can).

 

THE POWER OF SALAD

Salad Days

A big salad makes a perfect lunch or dinner during the summer, as raw veggies help cool the body off, and produce is at its peak of freshness. Start with a wide variety of greens (the darker the better), like romaine, spinach, baby salad mix, etc. Then pile it high with plenty of veggies. Add some grilled chicken, beef or fish for protein. Top with a healthy dressing (olive oil and vinegar, for example) or keep it light by using “Salad Spritzers”, spray dressings. If you plan to have leftovers, keep your toppings stored in separate containers, as this will help prevent the salad from wilting and getting soggy.

Write It Out

Eat and Write About It

Keeping a food journal helps track what we eat and how much we consume. It can also shed light on other aspects of our eating habits. Keep the following in mind as you journal:

• What time are you eating? Strive to eat every 2-3 hours to keep blood sugar levels stable and help avoid “overeating” or indulging in temptations that can overwhelm you if you go too long without any food.
• How long does it takes you to eat? Do you need to slow down and chew each bite more thoroughly? Do you graze and find yourself eating for a whole hour?
• How are you feeling when you eat? If you tend to binge, overeat, or eat when you’re bored, you may very well be struggling with emotional eating.