Today's Tip: Trio-Licious Dessert Slush

Trio-licious Dessert Slush 

 

Entire recipe: 120 calories, 1g fat, 5mg sodium, 30g carbs, 7g fiber, 17g sugars, 1.5g protein -- PointsPlus® value 3*
Frozen fruit can easily be converted into a spoonable dessert... Just throw it in the blender with one of our favorite juice drinks! A little extra sweetness seals the deal.

 

 

 

 

Ingredients:
1 1/2 cups unsweetened frozen mixed berries, partially thawed
1/3 cup Trop50 orange juice beverage
1 packet Truvia

Directions:
Place all ingredients in a blender, and pulse until smooth!

MAKES 1 SERVING

 

Source: HungryGirl.com

Workout of the Week: Interval Training

Interval training is a method of fitness training that combines short, high intensity bursts of speed with short recovery phases that are repeated throughout a single workout. In addition to improving athletic speed and endurance, high intensity intervals help burn more calories, and may lead to faster weight loss.

Warm-Up - perform each exercise for 30 seconds each

Jog in Place
Jump Rope (with or without an actual jump rope)
Jog in Place
Jumping Jacks
Jog in Place

Recover 20 seconds

Repeat

Stretch

Workout:

Jog in Place
- jog lightly for 20 seconds
- jog faster for 20 seconds
- jog with high knees for 20 seconds
Rest 20 seconds

Squat Jumps
- squat slightly and touch knees then stand and reach for the sky - repeat 20 seconds
- squat a little lower and touch shins then stand and reach for the sky - repeat 20 seconds
- squat & touch the floor then stand and jump up as you reach for the sky - repeat 20 seconds
Rest 20 seconds

Speed Skaters

- start with feet together then jump right foot out to the right side and back to left for 20 seconds
- increase speed for the next 20 seconds
- increase speed and touch the floor with the opposite hand (jump with right foot and touch left hand to floor by right foot) for next 20 seconds
Rest 20 seconds

3 Count Push-Ups (perform on feet or on knees for beginners)
- get in push-up position and do a push-up, holding at top for 1 count and at bottom for 1 count for 20 seconds
- hold at top and bottom for 2 counts each for next 20 seconds
- hold at top and bottom for 3 counts each for next 20 seconds
Rest 20 seconds

80/20 Squats

- Stand with 80% of your weight on your right leg (keep left toe on floor for balance) and get into a slight squat. Pulse up and down for 20 seconds.
- Squat a little lower and jump slightly off floor as you come up out of squat for 20 seconds.
- Jump higher off floor and reach up as you jump for last 20 seconds
Rest 20 seconds




Jumping Jacks

- Do regular jumping jacks slowly for 20 seconds.
- Do regular jumping jacks at a faster speed for 20 seconds.
- For last 20, jump up off the ground and make an "X" in the air.
Rest 20 seconds

X-Jack








Hop Squats
- Jump forward and back with both feet for 20 seconds.
- Jump forward and back with both feet at a faster pace for 20 seconds.
- Squat slightly and jump forward and back with both feet quickly for 20 seconds.
Rest 20 seconds

Burpees

- Squat down with hands outside feet on floor. Step back into plank position - don't let your buttocks make a V - keep hips down for a flat plank. Step back up & stand.  Repeat 20 seconds.
- For next 20 seconds, jump back into plank position instead of stepping, then jump back to squat and then jump up as you stand.
- For the last 20 seconds, jump back into plank & do a push-up before jumping back up.

Rest one minute.

Repeat workout in reverse, starting with Burpees and working your way back up to the first exercise.

Today's Tip: Treadmill vs. Sidewalk...Which is Better for the Knees?

I often get the question, isn't running on a treadmill better for my knees than running outside?

It is a common misconception that jogging on a harder surface such as concrete instead of a rubberized treadmill will jack up your joints and increase the chance of injury.  However, the differences in the peak impact force are relatively small.  To prevent your knees from taking a pounding whether you run indoors or out, the key is to WARM-UP for a few minutes before setting out for your run or getting on the treadmill.

What to do to warm-up? 
1) Walk briskly for 4-5 minutes and then stretch OR
2) Do 30 seconds each of jogging in place, jumping jacks, easy squats, lunge forward alternating legs, lunge back alternating legs, jog in place

Stretch for 2 minutes.

Do 30 seconds of high knees and then head out for your run or jump on your treadmill!

Another tip?  WEAR GOOD SHOES.  If you exercise regularly, check the bottoms of your workout shoes every month.  When they start to get smooth on the bottom or show a lot of wear and tear, replace them!!  Most runners/walkers replace their shoes every 300-500 miles or 6 months.  If it's hard to remember when you purchased shoes, write the date you started wearing them on the inside with a sharpie.  Don't skimp on good shoes...the fastest way to knee and foot problems is buying shoes that are too tight or not supportive enough for what exercise you are doing.

If you haven't replaced your shoes in 5 years that means one or two things...they are REALLY worn out or you haven't been exercising...neither is acceptable :).   

Today's Tip: Never Say Die(t)!

Everywhere you look there's a new and improved no-fail weight loss strategy that you "just have" to try.  My suggestion?  Back to the basics - simply consider "YOUR" diet, not "A" diet.  Try these 4 simple strategies to help you get started with an "anti"-diet. 

ID YOUR HUNGER
Eat when you are hungry...not when you are bored, sad or feeling celebratory.  Eat when you have the physical, stomach-starting-to-rumble feeling - that's when you know it's truly food that you need.

TABLE THE LABELS
Not the labels ON the food, but your personal labels of "guilt" or "no guilt" foods.  Do you say you just can't have that box of cookies in the house or you'll eat the whole thing?  Well, anti-diet proponents say that food loses its power over you when it's available 24-7.  One lady, Michelle, said she was sure she had an insatiable appetite for cookies.  But the first time she gave herself permission to eat as many as she wanted, she was surprised that she was satisfied after only three.  By day four the cookies were already less tempting, and after a few weeks of removing the "danger sign" she realized they were just cookies and didn't have special power over her. Challenge yourself to be like Michelle and stop eating the treat when you are satisfied, rather than when the box is empty.  This is also a great lesson to help your kids learn early in life...eating until the bag or box is empty isn't your goal - it's eating until you are satisfied.

SLOW DOWN
Instead of inhaling your dinner, sit at the table while you eat and make the meal last at least 20 minutes.  When you go slow, it's easier to read your body's hunger and fullness signals.  Put your utensil down between bites, take a drink (of your water!) and chew each mouthful thoroughly.

USE YOUR SENSES
Using all 5 senses, not just taste, when you eat helps you be more mindful of what and how much you are eating.  Stop eating on autopilot and relish each bite.  Look at the colors, inhale the aroma, listen to the sizzle, enjoy the crunch or texture of your food.  We are so fortunate in this country to have food to eat that we should enjoy every bite of every meal as much as possible.

Not only are these great lessons for each of us, but also to teach our kids.  Learning these things early in life will help curb addictions, obesity and make for healthier lifestyles!

Today's Tip: Can You Change Your Shape?

So you do your time on the treadmill, lift some weights & maybe even throw in some yoga or pilates for good measure.  But does your regimen include one key element...POWER?  Besides torching extra stored fat and quickly sculpting your muscles, power moves give you a mental edge - both in and out of the gym. 

Trainer/fitness guru Jackie Warner, age 44, is in fabulous shape.  However, she says, "This is not my normal shape - I had to work to change it. Cardio can alter your size, but to change your body shape you have to use resistance training."

Her no-nonsense approach to training is a lot like mine: "It's not how long; it's how strong." Push yourself harder in less time and you'll be more powerful, both mentally and physically.  She also says, "if you're trying to run away from the burn, you're not going to see results. Chase the burn!  Get to it and through it faster and you'll shorten your workout time AND speed up sculpting changes."

If you have ever worked out with me you have done some turbocharged toning...back-to-back strength moves interspersed with cardio bursts.  Jackie calls this "power circuit training" - I didn't realize it had such a catchy name!  I also like to do interval training which change your body quickly and give you a burst of energy. 

What is interval training?  Try this: for 20 seconds jog in place lightly; the next 20 jog a little more aggressively; for the last 20 jog hard with high knees.  Rest for 20 seconds then move onto another interval move such as squat jumps: for 20 seconds squat down and then stand and reach for the ceiling; the next 20 go up on your toes as you reach for the ceiling; the last 20 add a jump as you reach for the ceiling.  Rest for 20 seconds and then move onto another interval move.  If you want a full interval workout tune back in on Wednesday of next week when I will be posting a full interval workout!

Last tip: Face yourself.  Do your strength moves in front of a mirror so you have to focus on what you're doing and make that mind-muscle connection.  Doing the moves correctly certainly contributes to faster muscle growth!

Source: Fitness Magazine, February 2012

Today's Tip: Flat-Outs, Fold-its & Flat Breads!

Have you tried the new Hungry Girl Fold-its! or Flat Bread?  I personally love the Hungry Girl Flat-Out Wraps as a change from bread for sandwiches, but the new Fold-its and Flat Breads are great, too. 

Our best idea for Fold-its or Flat Bread?  Pizza!  My kids love it - we start by spreading on some pizza sauce, followed by topping such as turkey pepperoni, lean ground beef or pork, chopped bell peppers, chopped spinach or other veggies then top it with lowfat mozzerella cheese and bake until the cheese is melted and bubbly. 

The other day we tried rolling up the Flat Bread and baked it for pizza rolls. Yummy!

Workout of the Week: Quickie Calorie Buster

Quickie Calorie Buster

Do each exercise for 45 seconds then rest for 15 seconds.  Do workout twice through.

Notes: When you do push-ups, be sure to keep hips level - don't make a "V" with your hips/buttocks.  Pull your belly button to your spine, particularly when you are pushing back up to protect your back and utilize your abs/core.



SIDE SHUFFLE
- Stand with feet slightly wider than shoulder-width apart, arms bent at sides.
- Slide left foot toward right, then step to right with right foot.
- Repeat 3x, then reverse, leading with left foot. Stay low in the shuttle and keep core tight.







EXPLOSIVE PUSH-UP
- Begin in a full push-up position, hands on floor shoulder-width apart, legs extended behind you.
- Bend elbows & lower chest while jumping legs out 3".
- Push back up while jumping legs back to start.
*Make it easier: Jump legs in and out without doing push-up.





REPEAT SIDE SHUFFLE

POWER LUNGE
- Stand with feet shoulder-width apart, hands on hips.  Lunge forward with left leg, bending knees 90 degrees.
- Jump high enough to swetch legs midair and land with opposite leg forward.
*Make it easier: Step each leg back instead of jumping.


 




REPEAT SIDE SHUFFLE

SINGLE LEG JUMP
- Stand with feet shoulder-width apart, balancing on left leg.
- Hop forward, then back to start for 15 seconds then hop side to side for 15 seconds
- Repeat hops on other leg.











REPEAT SIDE SHUFFLE


SQUAT THRUST JUMP
- Stand with feet shoulder-width apart, arms by sides.  Squat down to bring hands on floor outside feet.
- Jump legs back into a plank position and do a full push-up.
- Hop feet to inside of hands, jump up, and extend arms overhead.
*Make it easier: don't do push-up, or do push-up on every other one; can also step back instead of jumping.

Today's Tiip: Home, Slim Home!

You may have read that eating at home vs. going out is helpful in managing your weight.  You can control what you serve, as well as how it is prepared.  Those are great ways to help keep your calorie intake in check, but they aren't the only way to drop pounds.

Think about it...it's not just what you eat that affects your weight, but how you eat it.  Seriously!  For example, put your produce front and center.  If you normally put the food on the table at lunch or dinner to serve your family's plates, try serving only the salad and vegetables from the table and leave the meat and grains/potatoes on the stove.  You are more apt to take seconds of what's right there in front of you.

Another idea - if you aren't getting enough servings of fruit, put a bowl out on the counter as opposed to keeping it all in the fridge.  Having it out in front of you can help remind you to take that orange or apple with you on the way out the door for a snack.

Today's Tip: It's "Eat Your Vegetables Day"!

According to my sources at HungryGirl.com, today, June 17th, is Eat Your Vegetables Day. Of course in the Jennifer Niemann household that would be EVERY DAY! :)

Need some new ideas for veggies? 

'TIS THE SEASONING... Seasoning your veggies takes just seconds, and there are so many mixes out there to choose from. Seasoning mixes make it easy to get great-tasting veggies without having to figure out the right blend of spices. Plus, they're virtually calorie-free. Hit the spice section of the supermarket to find flavor mixes like Italian, Cajun, and lemon pepper. Your best bet for easy seasoning is to go for the mixes in shakers, as opposed to packets -- the packeted products are typically meant to be mixed with water and/or added during cooking. If sodium's a concern, look for no-salt options like McCormick's Perfect Pinch Salt Free line (note the Fiesta Citrus blend) and all of the salt-free seasonings from Mrs. Dash (our fave is the Southwest Chipotle or try the Tomato Basic Garlic blend). Good stuff!

SAUCY LITTLE MIXES... If you're feeling saucy, toss your veggies in some low-fat marinara. Look for Dei Fratelli or Classico who both make some really delicious sauces with 70 calories or less per 1/2-cup serving. Another option? Amy's Organic Chunky Tomato Bisque works perfectly as a creamy red sauce. If red isn't your color, try mixing things up with a little low-calorie marinade like Lawry's Teriyaki Marinade with Pineapple Juice or Mrs. Dash Garlic Lime Marinade.  They are technically marinades, but that doesn't mean you can't add just a splash to steamed veggies for flavor! Plus, they're generally low in calories and fat.

SALAD DAYS... Treat your hot veggies like their cooler counterparts by tossing 'em in some low-cal salad dressing. My absolute FAVORITE is Newman's Own Lite Low Fat Sesame Ginger salad dressing or his lite Balsamic Vinaigrette which tastes great on just about every veggie and has only 35 calories and 1.5g fat per 2-tbsp. serving. Or if you prefer, try the Newman's Own Lite Honey Mustard dressing. Or saute your veggies for dinner and make a little extra to have cold on your salad the next day with a little grilled chicken. 

Need more recipes?  Just let me know :). 

Today's Tip: Are You Too Committed to Carbs?

We've all heard the saying, "Man cannot live on bread alone". Not only is this true, one could even modify it to say "Man SHOULD not live on bread alone"!

It's true, carbalicious potatoes, pasta and rolls raise levels of seratonin - the "feel-good" brain chemical.  But the catch is, these refined carbs are usually full of EMPTY calories and even worse, can SLOW your metabolism. Ouch!

What to do?  Power-up your diet! Protein requires more energy to digest than carbs do AND it builds lean muscle, which burns a lot more calories than fat - even when you are just sitting!  Fill 3/4 of your plate with protein (lean meat, eggs, skinless poultry) and vegetables (leafy greens, colored bell peppers, fresh green beans, broccoli, zucchini, etc.) and the rest with healthy carbs (fresh fruit, sweet potatoes, whole grains, quinoa, bulgur wheat, oatmeal).  The bonus of some grains such as quinoa is that they are also a good source of protein.

Another trick...time it right. Help yourself to whole-grain toast (without a slab of butter!) or oatmeal in the morningm or a whole grain wrap at lunch and scale back the carbs at dinner.  You'll have the energy you need during the day from those fiber-packed, healthy carbs, as well as have more time to burn off the calories during the day.  Then pile on the protein and veggies for supper.  A couple of times a week limit your carb intake to fresh fruit - a great, healthy source of carbs. 

One thing to note...if you are planning a long run or a hard workout one morning, a few healthy carbs at supper the night before isn't a bad idea :). 

Today's Tip: Yams vs Sweet Potatoes...which should you choose & is there a difference?

You hear a lot these days about SuperFoods, & one that has made every SuperFood list I have seen is the sweet potato. If you've gone to the store to buy some, you have probably seen both "yams" & "sweet potatoes" available for purchase. So what's the difference?

Well it may surprise you, but in the United States, most tubers sold as yams are actually members of the sweet potato family. In actuality, the “yams” you see with the rich orange flesh and reddish-brown exterior, are, botanically, sweet potatoes. In fact, it’s quite likely that the vast majority of us have never tasted a true yam. The reason for this discrepancy is simple marketing: back in the mid-20th century, when orange-fleshed sweet potatoes were introduced into the United States, they were labeled “yams” to avoid confusion with the common white-fleshed sweet potato Americans were already enjoying. Both varieties of sweet potato, including "yams" can be widely found in supermarket. However, true yams may not even be available at your local grocery store. They should, however, be available at your local Asian or African food market.

Yes, it's true...there are really two types of sweet potatoes (actually, there are more than two but for today we'll just talk about the two most readily available).  There are sweet potatoes with golden skin, creamy white flesh and a crumbly texture, and then there are the ones with copper skin & an orange flesh that is sweet and soft - often labeled as "yams". All sweet potato varieties generally have the same shape and size -- they are tapered at the ends and much smaller than true yams.

So which one should you choose?? Well, let's look at the differences.

An 8-ounce serving of yams provides 150 calories compared to 200 calories for sweet potatoes, and both are nutrient-dense foods. However, sweet potatoes hold an edge over yams in certain nutrients.

Both yams and sweet potatoes offer plentiful complex carbohydrates--40 grams for yams and 45 grams for sweet potatoes per 8-ounce serving. Fiber is abundant in both vegetables as well, with yams supplying 5 grams and sweet potatoes 7.5 grams.

The biggest nutritional difference between yams and sweet potatoes is their vitamin A content. An 8oz sweet potato supplies a whopping 270% of your daily requirement for this vitamin, which is needed to keep your skin and soft tissues healthy, while the same portion of yams offers only 1%. Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid, although 1 cup of sweet potatoes provides 20-50% of your daily needs for each of these vitamins, roughly double the amount that yams contain. These vitamins help your body repair wounds and damaged tissues; they also help metabolize your food and keep your cells in good condition.

Other nutrients...a 1-cup serving of sweet potatoes gives you half your daily requirements for potassium, copper and manganese. The same amount of yams provides 20% of your daily needs for these vitamins.

So when you are at your local grocery store and you see a tater labeled "yam", you could ask the store manager if it is a true yam.  You might just teach him/her something!  But since sweet potatoes (orange or not) apparently have the nutritional edge, maybe just buy a few of each variety and enjoy!

Sources: Mark Sisson, American fitness author and blogger - marksdailyapple.com; Jan Annigan, writer, who holds degrees in sports medicine, human performance & animal science.

Commit To Be Fit Workout of the Week #1

This is a very basic strength training workout.  You can add 5 minutes of cardio in-between the sets and again at the end if you want to rev it up a bit.  Also, I'm planning to include photos beginning with next week's Workout of the Week but if you need pictures to go with these exercises, send me a message!

Warm-Up:
30 seconds each: jog in place; jumping jacks, jump rope (if you don’t have one just simulate jumping rope); butt kicks. Repeat this twice at a faster pace each time and then stretch.

Squats – Stand with feet shoulder width apart. Slowly squat like you are about to sit in a chair. Come all the way back up to standing & lift arms overhead. Do 10 reps. (2nd rotation: add 4-6 lb. weights)

Lunges – Stand with feet shoulder width apart and take a small step forward with right leg. Bring right leg back to standing. Take a small step back with right leg and come back to standing. Alternate with left leg and do 10 total (right then left equals one). (2nd rotation: add 4-6 lb. weights)

Reach for the sky – Stand with feet shoulder width apart. Squat down, touch the floor and then stand up on tip-toes & reach for the sky. Repeat 10 times. (2nd rotation: jump after touching the floor to reach for the sky)

Horizontal Plank – Get into plank position (hands under shoulders, legs extended, feet hip-width apart, back straight, abs engaged). Slowly lift left arm straight out to the front at shoulder height, keeping hips & core still. Lower arm. Do 5 reps on the right & then 5 on the left. (2nd rotation: lift arm out to the front then to the side then back to front then back to plank; try adding 4 lb. weights)

V-ups – Lie faceup on the floor with legs together, toes pointed & arms extended overhead by ears, hands stacked. Engage abs & lift both legs & shoulders to a “V” position. Do 10 reps. (2nd rotation: hold “up” position for 5 seconds then return to start. If this bothers your neck, do not raise legs or head as far)

Glute Bridge – Lie faceup on the floor with arms by sides, knees bent & feet flat on the floor. Engage abs & glutes & slowly press hips up toward the ceiling, keeping shoulders on the ground. Hold for 3 counts & lower. Do 10 reps. (2nd rotation: as you push your hips up, lift one leg to the sky and back down)

Do all 6 exercises and then repeat. As you feel comfortable, increase your reps by 2 on each exercise.

Today's Tip: Cold Water!

Worried about your body temperature getting too hot during summer workouts?  Here's a tip: 30 minutes before your workout drink 8 oz. of ice water.  Then every 10-15 minutes during your workout drink a few ounces of cold water to keep to help keep your core temperature at a safe level. 

Sorry...being too hot is STILL not a good excuse for skipping that workout! :)