Today's Tip: Reason #3 You Might Not Be Losing Weight

You Sit at a Desk All Day

So maybe you log a solid hour of exercise almost every day, but outside of that, is your time mostly spent sitting in front of a computer?  Unfortunately, research finds that dedicated workouts simply can't compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.

Sometimes you get so involved in your work you might lose track of time & before you know it you have sat in one spot for 3 hours! So consider setting a timer on your computer to remind you to move every hour. Or, I have friends who have also had luck with the Fitbit One ($100, fitbit.com). Clip this device to your waistband 24-7, and don't go to bed until you've logged 10,000 steps a day. To accomplish that, you will need to heed some of those recommendations we've all heard a million times such as take the stairs instead of the elevator, park far away from the door of whatever store you are visiting, or even jog in place while reading an email. So what if your family laughs at you at first!  Soon seeing you hopping around the living room will strike them as normal. Make walks part of your family's evening routine, and "How many steps do you have now?" might become the new "Are we there yet?"

Today's Tip: Reason #2 that Scale might not be moving!

You Skimp on Protein

Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents losing muscle as you lose fat. Also, higher-protein diets make you burn slightly more calories because your body expends more energy to metabolize protein than carbs or fat.  This is called dietary thermogenesis, which is the energy you burn to process and use the food you eat.

So how much protein do you need a day?  Well, it depends on your weight and how much you exercise.  According to the Institute of Medicine, the average healthy adult requires 0.36g of protein per pound of body weight per day.  So for example, if you weigh 150 lbs., you would need 54g of protein a day.  However, if you are a regular exerciser, you need closer to 0.5g of protein per pound, and for endurance training athletes, closer to 0.8g per pound.

So how do you get 40-80 grams of protein a day?  Here are some ideas...

6 oz. Greek yogurt - 16 grams
large Egg - 9 grams
4 oz. lean beef - 21-28 (most cuts of lean beef have about 7g of protein per ounce)
4 oz. lean poultry - 20-25 grams
4 oz. fish - 22 grams
1/4 oz serving Quinoa - 6 grams
Heaping helping of black beans - 15 grams
Heaping helping of lentils - 18 grams
Handful of raw almonds - 6 grams

Today's Tip: Is that scale stuck?

You're working like a dog -- hitting the gym, tracking calories, keeping a food journal, eating enough fiber to keep your entire neighborhood regular -- but you just can't budge the scale or the measuring tape.  This week we'll talk about 6 reasons why that might be, plus how to make over your metabolism.

You Don't Drink Enough Water
We've all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.

What is most surprising, though, is that if you're upping your fiber intake but not also hitting the (water) bottle hard, things tend to get a wee bit...um...backed up.  It's important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may work against you. 

So how much water should I be drinking?  Well, according to Pamela Wartian Smith, MD, and author of Why You Can't Lose Weight, about one-half your body weight in ounces every day, especially if you're exercising.  So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds.  She also adds that if you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea.  That amount of liquid may require some serious effort. So stop right now and figure out how much water that would be for you, and start tracking your ounces.  I personally am a "water hog" - my family knows better than to take a drink out of my water bottle because "I am measuring!"  Yes, you might add a few trips to the bathroom, but if you use the bathroom that is at the far end of your home, you add some exercise in there too.  Yea! :)

Today's Tip: Are you ready to Fling this Spring?

No doubt there are certain parts of the country left wondering if spring will ever arrive, but inevitably the warmer weather is on its way.  So are you ready to fling off those bulky winter clothes this spring and bare those arms? 

Here is one of my favorite new exercises to challenge your balance, core strength & to tone those arms...and if you are one of my clients you know how much I like to work those triceps!

Warrior Three Tricep Press

Stand with feet shoulder width apart, holding dumbbells (women try 4, 6 or 8lbs; men shoot for 8, 10 or 12lbs to start).  Bend at the waist and lift one leg behind you parallel to the floor, arms entended down.  Bend arms, bringing elbows just higher than your back, then extend arms back for a tricep press, keeping elbows higher than your back.  Repeat 10 times, keeping leg extended the whole time.  If you start to lose your balance, tap toe on the floor, regroup, then finish your presses.  Switch legs and repeat on the other side 10 reps.  Keep your belly button in the whole time!

Today's Tip: How many of these foods are in your fridge hydrators?

So Fresh and So Green: Romaine lettuce, spinach, and other greens are definite must-haves, not to mention produce-aisle favorites like portabella mushrooms & broccoli slaw. The slaw is a great meal starter since it's filling and low in calories. Use it as a pasta swap or as a stir-fry base - it takes just a couple of minutes to saute.  Just last night I cooked extra lean ground beef (drained & rinsed it to eliminate any excess fat), added a bag of broccoli slaw & some hoisin sauce, then served it on whole grain tortillas. Yum! And I LOVE sugar snap peas, jicama and baby carrots as quickie snacks. No, jicama and carrots are not green, but they fit the bill too!

The Pros of Protein: Tuna packed in water and any whole muscle cuts of deli meat are great everyday proteins for sandwiches and more. Don't forget about skinless chicken breast as a great basic protein, & if you know you won't or don't have the time to cook it up yourself, stock up on precooked kinds. And meal-ready isn't just for the birds...look for grilled beef strips as well for your protein-packed salad.

A Fuji Apple a Day: It's a good idea to keep fresh fruit handy to curb your hunger between meals. I love Fuji apples because they have the perfect combination of sweetness and tartness. I also love grapefruit, clementines (Cuties!), pears, grapes and pretty much any berry you can find. 

Today's Tip: Infused Waters for Clean Drinking!

A friend of mine posted this on her Facebook yesterday and I wanted to share it with all of you if you haven't already seen it.  More ways to drink clean!!

 

From Extreme Fitness Personal Training:

 

Still drinking SODA, DIET SODA, VITAMIN WATER, PROPEL AND OTHER DRINKS WITH ARTIFICIAL COLORS, FLAVORS AND SWEETENERS?????

 

Try these Infused Waters instead.  They are easy to make and also have great health benefits such as detoxification energy and hydration.  Tip: Put as much fruit in the water as you like and let it sit for at least 30 minutes before drinking.

 

1. Green tea, mint, lime: fat burning, digestion, headaches, congestion and breath freshener.

2. Strawberry, kiwi: cardiovascular health, immune system protection, blood sugar regulation, digestion.

3. Cucumber, lime, lemon: water weight management, bloating, appetite control, hydration, digestion.

4. Lemon, lime, orange: digestion vitamin C, immune defense, heartburn, (Drink this one at room temperature)

 

Today's Tip: A healthy twist for Chicken Strips - Kid-Friendly recipe!

Honey Mustard Pretzel-Coated Chicken Fingers PER SERVING (1/2 of recipe, 4 chicken fingers): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein -- PointsPlus® value 8* Prep: 15 minutes    Cook: 20 minutes

Ingredients

• 10 oz. raw boneless skinless lean chicken breast, cut into 8 strips
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1/4 cup plus 2 tbsp. honey mustard
• 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 20 standard-sized (not mini) hard salted thin pretzel twists
• 1 tbsp. plus 1 tsp. granulated sugar

Directions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Season chicken strips with salt and pepper. Set aside.

In a large bowl, combine honey mustard with egg substitute and whisk well. Submerge chicken in mustard-egg mixture, and set aside to marinate for at least 5 minutes.

Meanwhile, place pretzels in a sealable plastic bag, seal, and finely crush through the bag with a meat mallet or other heavy utensil. Add sugar, reseal, and shake to mix. Spread the mixture out on a large plate or in a large dish. Set aside.

Using tongs, transfer chicken strips to the pretzel-sugar mixture and thoroughly coat. Then transfer them to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray. Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until the chicken is cooked through.

Eat and enjoy!

MAKES 2 SERVINGS