Fat Burner of the Week: Squat Jumps

This week’s fat burner is sure to get you out of your seat and on your feet fast!  

What better way to fire up your metabolism than to literally jump out of your chair? This is an easy exercise that can be completed by anyone. Depending on your current fitness level you may decide not to even fully leave your feet, but eventually everyone’s goal should be to at least get in a mini jump.

By performing a squat jump you will burn calories, stimulate your nervous system, and increase power output all while working your glutes and leg muscles.

Here’s how to complete it:

Food Events or People Events?

New Years parties are currently being planned. Throughout the last few months, Dana, Steve, and I have discussed various strategies to support your success over the holidays. It might benefit you to reread them if you are weary of the temptations of the "eating events" on News Years Eve.

Toast to a New Year and a New You

The countdown has begun to the new year. As you say goodbye to 2007 toast all the hard work you have put into being healthy and staying fit. Sparkling Cranberry Blush, with only 99 calories per serving, just shows you can celebrate and enjoy a night out and still continue on your weight loss path. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

As 2008 arrives, whether you are continuing or just starting on the road to health and fitness, remember to check in to Nutrition Data daily for healthy and delicious recipes, exercise tips, inspiration and motivation. Happy New Year!!

The Best Weight Loss Method for '08?

Now that we are just days away from the New Year, have you decided how you will take the pounds off this year?

From most people's perspective, there are only few options that come into play. For those who are serious about losing 10 or more pounds these 3 choices seem to comprise the most popular and proven methods.

Making the Change for Good - Part 3

Yesterday I discussed action and maintenance in the stages of change model. Today I will finish up and discuss the final stages of change.

Low, Low and Low

Shrimp and Crab with Cocktail Salsa is low-calorie, low-carb and low-fat and is a great appetizer for your New Year's party. While enjoying your shrimp and crab legs you will also be improving your brain power. While salmon is most known as the fish highest in omega-3 fatty acid, shrimp and crab also provide you with omega-3's. Besides being good for you heart, omega-3, has been shown to improve brain function.

So be smart and have a healthy heart with only 140 calories, 2 grams of fat and 5 grams of carbs. A nutritional profile of this recipe is available, remember to save this recipe to your Nutrition Data Pantry.

photo by Mark Thomas

Making the Change for Good - Part 2

Yesterday I reviewed the first initial stages of change a dieter goes through to be successful. Today I will continue with a few more pertinent stages starting with the action stage.

A Healthy Cocktail

As Elaine mentioned in an earlier blog - alcohol calories do count. Here is a cocktail, with 160 calories per serving, that also comes with some added health benefits. Champagne Pomegranate Cocktail is made with pomegranate juice, which antioxidants in it. Antioxidants, which are found in fruits and vegetables, are known for helping to prevent cells from getting damaged, which can lead to cancer and other diseases. So if you are going to toast to the new year, be mindful of your calorie intake from beverages, and toast with a healthier type of cocktail.

A nutritional profile of this recipe is available, don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Scratch This Weight Loss Tool Off Your List

Is it possible that that your water bottle may be affecting your health?

According to the Boston Globe’s article, “Health concerns ripple over hard-plastic water bottles,” this may likely turn out to be the case.

It has long been speculated that a certain chemical compound called

Making the Change for Good - Part 1

The New Year is looming before us. In a few short days many of you will be making the resolution to lose weight...again. Make this the last time you have to "diet." In the next few days I will be reviewing the stages of change for you to consider on a deeper level if you are truly ready to accept the changes you need to make in order to make your weight loss permanent. These stages were originally developed in the late 1970's and early 1980's by James Prochaska and Carlo DiClemente at the University of Rhode Island. 

Goldilocks and the Three Bears Liked It for Breakfast

So give this porridge a try. It's low in fat and calories and easy to make. You can add fresh fruit, dried fruit, nuts, milk, soy milk or pure maple syrup to make your porridge your own. No matter how you make it Kasha Breakfast Porridge is a great way to start your morning and with 6 grams of fiber and protein it will keep you going until lunch time.

A nutritional profile of this recipe is available. The analysis is for the porridge only, if you add to it remember to count those calories towards your daily calorie needs. Remember to save this recipe to your Nutrition Data Pantry.

3 Ways to Prepare for the New Year

If you read "Plan for Surefire Success," then you already know that proper planning will drastically increase your chances of achieving your goals this year.

Here are 3 powerful ways to get started even before January 1st strikes:

Belly Fat and the Saber Tooth Tiger

Recently a blogger wrote in and asked me how to reduce belly fat - not a simple question.  There could literally be numerous causes of belly fat. Today I'll address just one of those causes.

Thinking About A Resolution?

How about eating breakfast?!?! Many think that skipping breakfast helps with weight loss, but it actually hinders it. So if weight loss is one of your goals for the new year, help it along with eating breakfast. Of course there is always the "I don't have time" excuse for skipping breakfast, but with these Breakfast Grab-and-Go's, that won't be the case anymore.

Try:
1/2 a bagel with 2 tablespoons hummus

peanut butter and banana sandwich

Don't forget to save these recipes to your Nutrition Data Pantry.

You can try your own breakfast grab-and-go combinations - remember to save your recipes to your pantry too.

Plan for Surefire Success this New Year!

New Year's Resolutions are as much about preparation as they are about goal setting.

The very reason most resolutions never make it beyond week 3 is because they were destined to fail from the beginning. It's not that you had bad intentions, but you just didn't set yourself up to succeed.

In order for you to have the greatest probability of success, you must

Weight Loss and Breakfast

Hopefully most of the holiday temptations are behind us.  Many of you are probably thinking about losing those few extra pounds you might have gained during the holidays. Some of you are even getting ready to make this the year you will lose weight and keep it off once and for all. What can help your success?

Salty and Sweet

A combination of flavors we all crave and Puffs and Pretzel Haystacks will satisfy both. Mixing cereal, pretzels, nuts and chocolate you can still get a low calorie snack. With only 133 calories per haystack you can fit this into your daily plan. Besides a snack this can also make a good post work-out snack, with 18 grams of carbs and 3 grams of protein.

As delicious as these treats are remember that a serving is 1 haystack and the recipe makes 36 servings. A nutritional profile for this recipe is available, don't forget to save this recipe to your Nutrition Data Pantry for future reference.

A Gift for Yourself

Happy Holidays everyone!  Hopefully you are enjoying your days with the blessings of family and friends.

I encourage you to pause a moment and reflect on the true meaning of this special time of year.

Make Breakfast the Night Before

If you have guests, or even if you don't, why not make a delicious breakfast to start off the day. French toast is usually shied away from when you are trying to lose weight since a serving can have up to 600 calories and 25 grams of fat. Raspberry French Toast has been healthified, has 224 calories and 3 grams of fat, and will be enjoyed by all.

A nutritional profile of this recipe is available. This recipe was analyzed using unsweetened frozen strawberries. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

What's Your Burn Rate?

Although many of us would love to believe we can burn enough calories to offset our sub par eating, it just isn't the case.

According to the latest report in the NY Times, most people overestimate how many calories they burn per hour. One reason for this is that the cardiovascular machines that you are using greatly overstate how many calories are being burned with little regard to your fitness level, gender, or the many other factors that determine how much you burn.

As a general rule you should assume that you will expend

"Twas the Night Before Christmas...."

"Twas the night before Christmas and all through the house…" Instead of giving you various tips to avoid holiday weight gain, I suggest you simply give those extra calories to Santa this Christmas Eve! After all he's the one with the magic. So far he's outlived thousands without heart disease or diabetes, even after all these years eating cookies and whole milk, not to mention consuming Mrs. Claus' sweets and treats that she traditionally serves the elves!

Or...

Have A Healthy Snack On Hand

Being prepared for large eating events is one sure way to keep on your weight loss plan. One way to get ready is to have fruit cut up for snacking. Fresh Fruit Platter with Ginger-Mango Sauce is a delicious snack to keep on hand so you don't overindulge over the holidays. This dip can be served with all types of fruits and is a great dish to bring to a party to ensure you have a healthy snack available.

This analysis is for the mango sauce only.  A nutritional profile of this recipe is available. A serving of fruit is approximately 80 - 110 calories. Don't forget to save this recipe to your Nutrition Data Pantry, this dish is easy to make and makes a great after-school snack as well.

Photo by Leo Gong

House Guests

"We need things in the house for drop-in guests" is a common excuse for keeping the not so healthy things in the house over the holidays.

The problem is that if it's in the house the people living there will also consume it too. Even a saint can't resist that kind of temptation. Out of sight is out of mouth as far as I am concerned. So what do you keep around when you know you will have unexpected guests turn up frequently?

 

A Small Indulgence

When following a weight loss plan it is sometimes better to have a little bit of the real thing, instead of over-eating something that is fat-free or sugar-free which may leave you dissatisfied. Brandied Baked Pears are sweet and rich tasting, and even with real whipped cream, have only 235 calories per serving. So, enjoy your sweet treat, and really taste and enjoy a small bit of the real thing.

A nutritional analysis of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

Too Many Parties, Too Many Challenges?

Holiday events are probably slamming you both night and day now. It would be human nature to just to throw in the towel and say "Why bother even trying?!"  Don’t succumb to this temptation because that might guarantee failure, especially if you tend to be a "black and white" personality type.

Think of this:

A Big Meal - Low In Calories

Barbecue-Rubbed Pork Loin with Raisin-Mustard Chutney is a main dish to prepare if you are having a large crowd over for the holidays. This serves 12 people and will definitely be a hit. One 3-ounce serving of the pork loin with 3 tablespoons of chutney has only 335 calories, this can fit into your daily plan and help keep you on your path to weight loss, even during this big eating season.

A nutritional profile of this recipe is available, don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Beginner Ab Exercise

One of the keys to getting a great looking, strong mid-section is knowing where to begin.

Before you move on to advanced movements, you must start with all the prerequisites so that you don't injure yourself before even getting out of the gates. I recommend that everyone start with level one and then just keep working their way up the ladder. There's no rush and when an exercise becomes too easy and you've gotten the most out of it, then you know you are ready to move on.

One of the top ab exercises to start with is 

The Overall Nutritional Quality Index - Defining Healthy Foods

Consumers will have a new nutrition tool to guide them into making healthier food choices while at the grocery stores. It is expected to be in effect throughout the nation sometime in the summer of 2008. It is called

Low Carb for Christmas

Following a low-carb diet during the holidays can be difficult. Striped Bass with Toasted-Shallot Vinaigrette is a main dish that will allow you to enjoy your holiday meal and still keep to your low-carb lifestyle. With only 8 grams of carbs this easy to prepare meal will be enjoyed by everyone. If you are not following a low-carb diet you can add 1/2 cup of brown rice or any other grain to this dish for a complete meal.

A nutritional profile of this recipe is available. This recipe was analyzed using only 5 tablespoons of oil, the recipe calls for 11 tablespoons, which helped lower the calories and fat while still keeping the flavor. Remember to save this recipe to your Nutrition Data Pantry.

Ab Lounge Review

Every year I'm amazed at the amount of fitness products that get introduced to the public. And every year just when I thought I've seen it all, another outrageous gadget hits the market. The craziest part is, they seem to become instant best sellers!

Picture this: You come home from a long day at the office where you've probably spent 7 or more hours sitting down and then you plop down in your Ab Lounge to get in your daily workout. So basically, you've gone from sitting to more sitting. Only this time you are

Think Before you Eat!

Here's something to think about before overindulging with holiday favorites.

Slow Cooker Dinner

The slow cooker is a great kitchen tool. Put all you ingredients in the pot before you leave to work, and when you come home dinner is ready to be served! Turkey and Curried Vegetables is a low-cal, low-fat meal that can be prepared for the slow cooker in 15 minutes, a great way to save some time with only 4 days left until the holidays.

To make this meal a bit more satisfying add 1/2 cup of basmati rice. The rice can also help balance out the spice of the curry. A nutritional profile of this recipe is available and remember to save it to your Nutrition Data Pantry for future reference.

400lb Marathon Man Refuses to Fail

Can a 400lb man lose 100lbs and run a marathon?

Different people have different ways of making ensuring they accomplish their goals. Although I've seen and tried many of these methods, I certainly believe that informing  others about what you are going to accomplish is one of the most powerful ways to make that goal a reality.

Once you let others in on what you are planning to achieve, you have one more big reason not to fail. You don't want to let yourself down or disappoint those people who are going to be checking in on your accomplishments

With the boom of the internet, we have new and exciting ways of

Taunting Temptations

You are at a party or social event. A table of hundreds of delightful treats are taunting you. How does anyone get through all this without gaining 5 more pounds before the first of the year?

Poll: Do food logs help you eat better?

Whether you're trying to improve your nutrition or watch your calories (or BOTH), tracking and analyzing your diet is the best way to get handle on what you are actually getting from your food.  I won't kid you: it takes a bit of effort to log in what you eat. But even if you only do it for a few days or a week, I guarantee you will learn a lot and probably make some lasting changes based on what you learn.

We've also just added a new feature that makes it a bit easier to get started.

A Very Veggie Christmas

If having a big, heavy dinner for Christmas is making you nervous about sticking to your weight loss plan, look into vegetarian cuisine to have a festive, yet healthy meal. Mustard-Crusted Tofu with Kale and Sweet Potato uses winter vegetables to make an appetizing dish. Since this dish has only 301 calories per serving, and 6 grams of fiber, you will feel satisfied, not stuffed - and you may even have room for a low-calorie sweet treat for dessert.

A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry, this meal is quick and easy to prepare and is great all year-round.

Boxing Weight Loss Workout #1

Wonder what it's like to train like a boxer?

In less than 1 minute from now you'll have the basic knowledge to complete your very own boxing weight loss weight loss workout. You're going to learn five 2 punch combinations that will have you ready and feeling confident to make your boxing debut.

You can easily learn and complete this whole routine with just

Travel Challenges

Traveling comes with its' own set of issues especially flying, but with a little thinking ahead you can be successful facing eating challenges in this area too. 

Poll: What's your biggest challenge to eating healthy?

Opinion Polls & Market Research

Breaded Chicken In A New Way

Plain bread crumbs to coat chicken makes a nice dish, but Crispy Mustard Chicken, breaded with mustard and rye bread crumbs, make a delicious meal. Using lite rye bread, mustard and seasoning you create your own healthy, higher in fiber, bread crumb. By using skinless chicken you are reducing calories and fat. If you want to lessen the calories a bit more use chicken breast.

This recipe calls for chicken legs and breasts, it was done this way so you have a cook once, eat twice meal. The chicken breasts are for another meal, but are cooked along with this one. This recipe was analyzed using chicken legs only, as that is what is breaded and eaten with the carrots. A nutritional analysis of this recipe is available, don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Boxing for Weight Loss

Have you ever thought about ditching the treadmill for a pair of boxing gloves?

If you have, I've got great news for you! Not only does boxing burn the same amount of calories in an hour (648) as running at 5.2mph, but it's much more invigorating.

As you throw punches and work on your sparring techniques, you are also stimulating your