The secret: Ask for things your way, Feel Great Weight dream team diet expert Alyse Levine, RD, says.
Do a late lunch Ask if you can get a smaller (and cheaper!) lunch-size portion at dinnertime. Or, choose an appetizer as your meal; the portions are more likely single-serving-sized.
Get it to go If you order a full entrée, ask for a to-go box along with your meal, then package up at least half of it before you take the first bite. Or, ask the waiter to have the kitchen box up half of your meal before it’s even served to you.
Skip the fat Ask for foods to be grilled, steamed or broiled instead of sautéed or fried. Or, request that your entrée be cooked “dry,” which is restaurant-speak for no added oil or butter. Request lemon or lime wedges or some fresh herbs to add your own flavor.
Choose one starch If you simply must have a warm roll from the bread basket, ask them to hold the rice pilaf that comes with your entrée.
Choose veggies wisely
Not all of them are equally healthy. Sautéed spinach, for example, is often sautéed in gobs of butter. If you’re unsure about a veggie dish, ask how it’s prepared. Or skip it and go for steamed or raw instead.
Play favorites If you really want the burger, go ahead and get it, but without the fries. Have that chocolate chip cookie at the office party, but skip the chips. By sticking to just splurges you love, you’ll satisfy your urge without overdoing it.
Stick with what you know
No nutrition info on the menu? If it’s a national chain, check the restaurant’s website beforehand; most make their calorie counts available so you can be prepared going in.
Eat Well to Stay Motivated and Energized
Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out?
Do you feel so exhausted that you just can’t face the gym?
Your diet—rather than simple sloth—may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.
You’ll keep your motivation to exercise if you:
Have a glass of juice to boost your energy before a morning workout
Eat a breakfast that includes whole grains and fruit or fruit juice
Eat small, frequent small meals and snacks during the day to maintain your blood sugar
Make sure to have a light, healthy snack an hour before your noon or after-work workout
Stay hydrated, keeping a water bottle at your desk at work
Limit—or eliminate—the amount of caffeine in your diet
Recipe of the Week
Pasta with Mahimahi, Tomatoes, and Basil
Ingredients
1/2 pound(s) multigrain rotini pasta
2 teaspoon(s) extra-virgin olive oil
1 tablespoon(s) extra-virgin olive oil
1 pound(s) skinless mahimahi, cut into 1-inch chunks
Salt and ground black pepper
2 clove(s) garlic, thinly sliced
3 cup(s) (about 1 1/2 pints) grape tomatoes
1/4 cup(s) dry white wine
1/2 cup(s) firmly packed fresh basil leaves
Directions
Heat large covered saucepot of salted water to boiling over high heat. Add pasta and cook as label directs.
Meanwhile, in deep nonstick 12-inch skillet, heat 2 teaspoons oil over medium-high heat until hot. Add mahimahi; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper and cook 3 to 4 minutes or just until mahimahi turns opaque in center, gently stirring. Transfer mahimahi to plate; set aside.
In same skillet, heat remaining 1 tablespoon oil over medium heat until hot. Add garlic and cook 1 minute or until golden, stirring constantly. Add tomatoes; cover and cook 4 to 5 minutes or until tomatoes burst, stirring occasionally. Stir in wine, half of basil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; cook, uncovered, 1 minute to blend flavors.
Reserve 1/4 cup pasta cooking water, then drain pasta. Add pasta, reserved cooking water, mahimahi, and remaining basil to tomato mixture in skillet; toss until well combined.
Quotes of The Week!
"If you don't invest very much, than defeat doesn't hurt very much and winning is not very exciting." Dick Vermeil
"Your mind is what makes everything else work." Kareem Abdul-Jabbar
A Walk A Day
The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
A regular walking program can help:
Reduce blood cholesterol
Lower blood pressure
Increase cardiovascular endurance
Boost bone strength
Burn calories and keep weight down
Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
Get Fit!
Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.
Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Passport to Health and Fitness
Don't Let A Friend Fly Solo
Collect Your Gifts: When we receive your referrals, we'll send you a thank you gift to let you know how much we sincerely appreciate the trust you have placed in us by referring a friend, associate or family member. With every referral you will also be entered into a drawing for our Monthly, Quarterly and Yearly travel get away prizes.
Simply click here or log on to www.ftpassport.com to enter your friends and family members to receive a complimentary introductory session and free gift when they com in for their session. Passports are also available in the studio, for you convenience.
Congratulations to Sharon Kahl winning our July Passport Reward!
Whose Life Are Your Running For?
Participate in the 11th Annual Komen Milwaukee Race for the Cure and show everyone whose life you are running for. Are you running for your mother, your sister, a co-worker, a friend? Are you running for your own life? Or are you running for the future? No matter whose life you are running for, now is the time to get involved and run for their life!
Komen Milwaukee Race
Sunday, September 27th 2009
8:30am
Milwaukee's Lakefront
