Healthy Picnic Recipes

If you are planning a picnic this weekend pack up some healthy food that you can enjoy while still sticking to your weight loss plan.

Try some of these recipes for your picnic:

Avoid Big Clunky Gym Machines

After my earlier post this week on not being self-conscious at the gym I had a reader ask me if it was okay to not use any of the machines if they didn’t feel comfortable with how they worked.

The answer is absolutely. You’ll actually get more benefit by just using free weights and cables than by sitting down on any of the larger stationary pieces of equipment. With free weights you’ll be able to move more functionally and naturally through a full range of motion without overloading any one particular joint. Free weights also allow you more variety and are a better choice if your body isn’t in perfect alignment (and whose is after sitting down all day?).

So although I’d prefer you to use machines over doing nothing, I’d much prefer you to work more muscle in less time through full body free weight exercises.

Fish Oils for Weight Loss

Fish oils have become the current thing for fighting heart disease but it  keeps getting better. It now seems that increased blood levels of omega-3 fatty acids are linked to a lower incidence of obesity. Researchers are suggesting that the EPA and DHA fatty acids can play an important part in weight management and the infamous belly fat so many are plagued with.

So help your heart and your weight by eating fatty fish like salmon, mackerel, and sardines a few times a week (or consume high quality fish oil supplements). Note that when one loses weight usually heart conditions improve too. And don’t forget all the other healthy benefits of consuming fish. (There's a few quick and tasty fish recipes on this last link, so enjoy!)

1 Billion vs. 147 Billion

As part of Obama’s stimulus plan, congress has designated $1 billion to fighting obesity and other chronic conditions.

Some of the programs they are hoping to launch would include getting more fruits and vegetables into schools and encouraging local grocery stores to sell more of those healthy items as well.

While I think allocating $1 billion to fighting obesity is an excellent idea, I’m afraid that since obesity related health care costs are adding up to $147 billion a year it may not be enough…

What do you think – will $1 billion even make a dent in the obesity crisis we have going on in America?

Source: Obesity News

Don't be Self-Conscious at the Gym

One of the top 3 reasons that many people don’t join or go to a gym is because they feel self-conscious exercising in front of others.

They believe…
• Everyone will be staring at them
• They’ll be the only "out of shape" person there
• They will have no idea how to use the equipment
• People will make fun of them for being a beginner

The list goes on and on… and on, but you get the idea. The truth is no one is laughing at or judging anyone else since everyone feels the same exact way and they are too concerned with themselves. In my experience very few people know how to use the machines correctly, which is why most gym goers stick to the 5-6 pieces of equipment that they know well.

Trust me when I tell you that you will find more help and support than negativity at your local gym. You owe it to yourself to at least get a free day pass and try it out…

Tips to Take Off the Last Five Pounds

Elaine recently blogged about losing the last five pounds. The last five pounds can be the most difficult to lose, but don't get stuck or frustrated at this point - try some of these tips to help you reach your final weight loss goals.

Do Weight Loss Programs Really Work?

The other day a person asked me if weight loss programs work. My answer to that is yes, most of the time they work if a person actually follows the program and if they adhere to a strong maintenance program after the weight loss phase. And  do note according to the National Weight Registry if a person successfully keeps their weight off for at least two years there is a strong likelihood that their positive healthy habits have taken hold.

But getting back to the question if these programs work or not... As I said above compliance is the problem so obviously if you do not follow the prescribed program as it is designed, you probably will not lose weight. Along these lines I’ve had experience with people who want to do a diet their way which doesn’t usually work! They pick what appeals to them about a plan and ignore the rest. Or  some  just get discouraged too easily expecting unrealistic weight losses every single week and give up too easily.

If a diet program is too complicated to follow the weight loss program won’t work either.

Sometimes special medical problems with food sensitivities, blood sugar problems, hormonal imbalances, uncontrolled candida, thyroid issues, or unresolved emotional eating issues interfere  with progress. No diet in the world will work until these conditions are rectified first.

Lastly, everyone is different and what works for one person may not work for another.

Women Avoid 17 Pounds of Weight Gain

When I read the statistic that women who walked for just 30 minutes every day over a period of 15 years avoided 17 pounds of weight gain when compared with their sedentary counterparts I was really surprised.

That’s a pretty amazing finding considering walking is one activity that most of us can partake in.

Truthfully, though, I think the 17 pounds was avoided by using walking as a catalyst for better health. I believe that the women who walked for 30 minutes a day realized that they were doing something beneficial for themselves and that carried over into other decisions in their lives… like passing on the ice cream after dinner or on the mid-afternoon sweets.

Source: Reader’s Digest August 2009

How Long Should You Wait after Eating to Exercise

We’ve all heard the old tale about not swimming to soon after you eat or you’ll drown…

Fortunately, real life proves to be a little less tragic. Although additional blood flow does move to your digestive tract and away from your muscles being used for exercising, the worst that may happen is you may cramp up. This cramping can be due to excessive lactic acid build up from the compensation in blood flow, but for the most part it is harmless.

In terms of how long you should wait before exercising after eating, it really depends on what you ate and what you’re doing.

If you ate a high fat, high fiber, or high protein meal it will take longer to digest than something lighter or made up of simple carbohydrates. It also has to with personal preference and how your body feels. If you lack energy it may be a good idea to eat a small meal 45 minutes before you exercise, or if it will be an intense workout you may need to consume a recovery shake during your workout. However, if your main goal is weight loss I’d recommend waiting 45 minutes or more to exercise after eating.

Some New Snack Ideas

Fitness magazine got together their nutrition experts to compile a list of the Best Snacks. After going through thousands of different foods they came up with a list of items that you can add to your grocery list to make shopping for great foods easier.

Here are some of their best snack recommendations: