The Simply Delish Weight Loss Trick

Posted by Angie Quehl on Jan 7, 2014 11:51:00 AM

Add a little spice to your life!

Zesty dish = slimmer waist? Adding herbs and spices to a reduced-fat meal can make it just as appetizing as the real thing, says a new study from the University of Colorado.

People ate same-sized portions of regular (650 calories), reduced-fat (395 calories), and reduced-fat with spices (including onion, oregano, and paprika) meals of meatloaf, vegetables, and pasta. The eaters then rated the dishes for likability. The results: When made with spices, the reduced-fat meatloaf and vegetables scored higher than the regular versions, suggesting that spicing up food could make up for missing fat.

If you’re trying to lose weight, you don't have to suffer through plain skinless chicken or naked nuked broccoli, says Virginia-based registered dietitian Jill Weisenberger, author of Diabetes Weight Loss. Instead, try these three spices and cook up healthy meals with big flavor.

1. Cinnamon:

Known for its blood sugar-lowering properties, cinnamon doesn’t just spruce up sweet stuff like oatmeal and rice pudding. Try it in savory dishes, too: Sprinkle the spice on baked acorn squash or roasted carrots, or add a half-teaspoon to a stew of chicken, rice, and tomatoes, Weisenberger says.

2. Chipotle pepper:

Stir ¼-teaspoon of ground chipotle pepper into bean dips, guacamole, or mashed cauliflower, suggests Rochelle Sirota, a registered dietitian in New York City.

3. Garlic:

Place four whole cloves in a vegetable steamer basket along with greens like kale, chard, broccoli rabe, or collard greens. As the greens steam, they’ll be infused with delicious garlic-y taste, says Sirota.

spices for weight loss

 

Want more helpful nutrition tips and tricks to help speed your weight loss efforts?

We invite you to join us on Wednesday, January 8 or Saturday, January 18 for a free informational seminar packed with all kinds of things you need to know to fire up your metabolism and get the body that you want now. It's your turn to ask our experts: Dr. Lucky Bennett, creator of our nationally recognized Nutritional Coaching for Women program and the Director of Fitness at The Women's Club, Natalia Schifini. If you are a woman living in the Northern Virginia are you should miss this opportunity to get help figuring out what works for a woman's body and finally reaching your fitness and weight loss goals! More information...

 

 

 

 

Original article written by Jessica Girdwain
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Topics: nutrition advice for women, healthy eating for women, weight loss for women, fat burning, nutrition

Alcohol and Weight Loss -- Does Drinking 'Really' Sabotage My Diet?

Posted by Angie Quehl on Jun 28, 2013 3:46:00 PM

To Drink or Not to Drink

So you are super pumped and committed to making some changes in your eating habits. Or perhaps you are trying to shed a few pounds to fit into that perfect outfit for a special occasion like a summer wedding or a class reunion. Buuuuuut you also still like to enjoy a drink two socially. What IS a girl to do?! What the heck is the realtionship between alcohol and weight loss and will drinking even a glass of wine socially affect your diet and weight loss plans? 

The Down Low

Alcohol does have a bad reputation when it comes to weight loss, and rightfully so. But the consumption of alcohol in some form or another has been around since the cavemen, so imbibing is not likely to go away any time soon. The question then is if an occasional drink has a place in a healthy lifestyle. The answer...yes, but we should have a strategy about how to consume. 

alcohol and weight loss


First ThingsFirst

It is important to understand how alcohol affects your body. Alcohol is metabolized differently than other foods and fluids. With a normal diet, of carbs, fats, and protein your body gets the energy it needs. These foods are slowly digested and absorbed within the gastrointestinal system. This digestive process drastically changes when alcohol is consumed. The alcohol now gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.When the body is focused on processing alcohol, it is not able to properly break down the foods containing carbohydrates and fat. So what happens? These calories are converted into body fat and stored permanently on your body.

So I Should Save My Calories then Right?

WRONG. Skipping a meal or two because you know it will be a night out on the town or just knowing you will being drinking is a terrible idea for a few reasons. Since alcohol actually stimulates the appetite and then you go out on an empty stomach you are more likely to munch on those salty bar snacks (which makes you want to drink more), or more likely to overeat—especially greasy or fried foods—which can add to your waistline.

A Better Strategy-- Research shows drinking an alcoholic beverage before or during a meal reduces you inhibitions and willpower. Wait to order that drink until you're done with your meal! To avoid over-drinking, sip on a glass of water in between each alcoholic beverage and, if you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from over-drinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

Tip: To prevent post-drinking noshing you’ll regret the next day, prep some healthy, low cal options before you go out. If they’re ready to eat and right in front of you when you get home, you’ll be less likely to reach for chips or cookies. Good options include pre-popped popcorn, raw veggies with hummus, or cut fresh fruit.

Zzzzzzzzzzzzzzzzzzz...

Drinking before bed will keep you from having a deep, restful sleep, thus leaving you tired the next day which can trigger you to feel like you need to eat more. Alcohol can also increase the amount of acid your stomach produces giving you an inflamed stomach lining. At 7 calories per gram, alcohol has more calories by volume than both carbs and proteins and slightly lesscalories in alcohol resized 600 than fats. More importantly, these calories have no nutritional value. None! A 12 ounce beer is about 150 calories. How many calories in a glass of red wine? About 88. And if you reaching for a shot of liquor that number can range from 85 to 115 calories. And who usually has JUST ONE? It only adds empty calories to your diet. Why not spend your calorie budget on something healthier? 

"Dry" 

Another big reason not to mix alcohol and exercise is because alcohol is a diuretic. It causes water loss and dehydration. You also lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Sip on This

So, to drink or not to drink? I say “In moderation." Limit your intake and take the occasional time off from drinking altogether to give your systems a much needed break. Also, consider swapping out some of those high cal choices like fruity mixed beverages (even as cute as the little umbrella is) with some of these lower calorie "fit chick" options.

goodchoices resized 600

What do you think?

How do you feel about alcohol? Does it tend to get in the way of your weight loss goals? Did any of this info surprise you? Please share your thoughts by dropping a comment in the box below or tweet them to us @Womensclub_va.

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Topics: women's health, nutrition advice for women, Women's Wellness, weight loss for women

The Real Facts About the 7-Minute Workout

Posted by Angie Quehl on May 22, 2013 4:32:00 PM

Transform Your Body in 7 minutes? Hmmmm...

Have you heard the hype surrounding the “NEW” and "scientific" 7-Minute Workout? Wondering if this workout is for you? Is it effective, safe, really all you need to do? Let’s take a look at it!

What's it All About 

The 7-minute Workout is an example of a High Intensity Circuit Training (HICT), which involves intense bursts of exercise intervals, combined with short rest periods with the workout being completed in as little time as 7 minutes. It is certainly very convenient for the modern exerciser, who may not have extended periods of time to devote to an exercise program. IS this a new approach to exercise? No way!! Classic Calisthenics were popular and highly promoted 50 -100 years ago! The only change for modern HICT calisthenics are that the old routines done at a very fast pace with strict rules so that each type of 12 exercises is done at a very fast pace for only 30 seconds each, with 10 second rest between sets and exercise types. In about 7 minutes the entire session is finished. The old/new routine is backed up with research that shows that it generally meets guidelines for quantity and quality of exercise, made by the American College of Sports Medicine (ACSM).

How to do the 7-minute Workout

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What is Calisthenics?

Calisthenics exercises consist of a variety of simple movements, such as planks, push-ups and lunges, generally performed without equipment.‭ ‬These types of exercises are designed to increase the flexibility and strength of the muscles of the body, using movement, such as jumping, ‭ ‬bending, ‭ ‬swinging, kicking, ‭ ‬twisting or stepping and jogging on the spot.

The ACSM recommends that adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise. Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

So What Do I Think?

So my advice, and opinion is this... I think the 7-minute workout is a good addition to a well-rounded workout plan. Would I recommend ditching everything you have been doing and doing just this workout? No. I believe that a well-rounded exercise plan includes workouts that consist of sustained aerobic conditioning, strength training AND interval training. This provides, not only a good mix of exercise, but also ensures that your workout doesn’t get boring!

 

Article submitted by:

Pennie Watson, Director of Personal Training, The Women's Club

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Topics: cardiovascular exercise, fitness tips, exercise programs for women, weight loss for women, Strength training for women

The Benefits of Eating Raw Foods

Posted by Angie Quehl on Apr 5, 2013 11:47:00 AM

Eating in the Raw

No, don't worry...we're not talking about eating raw foods such as meat and fish, nor only raw foods such as celery sticks or salads. There are many healthy, vitamin-packed raw vegetables that taste better and are more nutritious in their fresh state, rather than cooked. Raw foodsraw food diet also include a wide variety of luscious fruits and crunchy, flavorful nuts and seeds.

You can even enjoy raw foods blended into juices and smoothies, or in dehydrated form as dried fruits or vegetables, such as sun-dried tomatoes. With proper cooking techniques, however, you can also include raw vegetables (as opposed to canned or frozen) in soups, so you can consume the nutrient-enriched water or low-sodium vegetable broth in the soup along with the vegetables. Eating raw foods in these various forms provides numerous benefits. Yummy Raw Foods Recipes

Specific Benefits of Eating Raw Foods:

  • One of the primary benefits of eating raw foods is the increased nutrients you will enjoy from not destroying them in the cooking process; nutrients include potassium, magnesium, folate, fiber, vitamin A, and health-promoting antioxidants.
  • Raw food is high in fiber content, and low in sugar and fat content.
  • Eating raw food contributes to weight loss and fewer problems with hypertension.
  • Health benefits, espoused by proponents of "raw foodism," include lower cholesterol, better glucose levels, leaner body build, clearer skin, and higher energy levels and stamina.
  • While not conclusive, researchers reviewed findings from 50 or more medical studies showing that eating raw foods tends to lower the risks of a variety of cancers, including bladder, esophageal, gastric, laryngeal, oral, and pharyngeal cancers.
  • Another study showed that eating raw foods lowers the risks of heart disease and diabetes, because of lowered concentrations of plasma total cholesterol and triglycerides. In addition, raw food has lower acidity and fewer damaging compounds; as a result, eating raw foods may reduce inflammation and slow the effects of aging.
  • Raw foods are easier to digest and stay in the body's digestive tract for less time than cooked foods--about 24 to 36 hours, compared to an alarming 40 to 100 hours for cooked foods.
  • Eating raw foods improves mental clarity and heightens the ability to concentrate.
  • Eating raw foods leaves you feeling energized rather than tired, and promotes a more restful night's sleep.
  • Raw foods do not build up toxicity in the body, nor cause the body to react by increasing the white blood cell count, as a natural defense of the body's immune system.
  • Raw foods are tasty and appealing "as is" with no need to add unhealthy and/or artificial flavorings.
   agriculture-antioxidant-carrot-33307

Numerous healthy diet studies also identified other benefits that contrasted with certain "myths" or misunderstandings about eating raw food in controlled research groups:

  • Raw foodists rarely exhibited problems with food allergies.
  • Raw foodists revealed healthy bones, less inflammation, and no problems with osteoporosis.
  • Serum sterols attributed as factors in rheumatoid arthritis decreased in raw food diets, and relieved joint pain in subjects with arthritis.
  • Raw foods provided significantly more dietary antioxidants than cooked food, especially meats.
  • Eating raw foods alleviated symptoms of fibromyalgia.
  • Eating raw foods improved overall cognitive performance.
  • Eating raw foods reduced abdominal obesity and lowered blood pressure.

Summing it Up

It is always best to check with your healthcare provider or nutritionist before making dietary changes. However, it is likely he or she will be happy to give you a "thumbs up" on a healthier lifestyle so you can enjoy the benefits of eating raw foods. 

 

 

 

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Topics: nutrition advice for women, Women's Wellness, healthy eating for women, weight loss for women

Break Free From Emotional Eating!

Posted by Angie Quehl on Mar 14, 2013 4:23:00 PM

Are You Feeding Your Emotions?


Emotional Eating

Are you an escapist? Do you feel the need to dive face first into a big bag of chips or a bowlful of ice cream for the pure feeling of being comforted. Food tends to be a way of coping and dealing with discomfort we experience. Experts believe that up to 75% of overeating may be due to reasons other than physical hunger. By practicing a little introspection you can usually figure out what is causing you to use food as a drug to silence your emotions. First, identify the triggers to emotional eating, such as:

Social Eating -- If you find that most of your social interaction involves food, then it's possible that you and your friends are using food to calm stress. Think about your activities, and consider offering new ideas to spend time with friends that does not involve food.
physical hunger vs emotional hunger


High Stress -- Whether it is job stress, family stress, or something else entirely being too busy and leading a stressful life causes a high level of the hormone Cortisol to be released into
the body, which in turn leads to cravings of high calorie foods. Also, living a busy life lends itself to running through the drive through. Preplanning for times of high stress and being busy can go far in eliminating making bad choices.
Habits -- Most of us have habits ingrained in us from childhood around food. That is where the whole idea of comfort foods came into being. Whether it's mac and cheese or a hearty bowl of beef stew, or something else entirely, the foods from our childhood can often comfort us and make us feel loved. Try redefining love to something more healthy such as a nice hot cup of tea and honey or going outside to play a game of tag.

How to Tame the Emotional Eating Beast

Once you identify the issues that are causing you to over eat, or eat the wrong kinds of foods, you will be able to stop eating mindlessly and emotionally. It's a lot harder to kick a food habit than any other type of habit. We don't need alcohol, or drugs to live, but we do need to eat. There are a few tried and true tips to help you overcome your need to binge emotionally on the wrong foods.

Make a Substitute -- Instead of binging on Doritos and cheese, find an alternative such as sliced crispy apples with sea salt. You'll get that crunchy satisfaction plus the salt you crave in a healthier way. Plus it's a lot harder to eat too many apples than too many chips.
Start a Journal -- Writing down everything that you eat, in addition to your feelings surrounding eating or choosing not to eat something you know is bad for you is a good way to channel your frustrations. Just keep a small notebook and pen in your purse so you can write any time you're tempted to reach for a donut instead of a more healthy choice.
Get Moving -- Studies show that getting even 30 minutes of exercise per day can help you with your weight, your cardiovascular health and with reducing cravings. Any time you have a craving, drink a glass of water first, then if you still have it, get out and go for a walk, or turn up the music in the house and dance! The rush of endorphins will assist with resisting cravings and make you feel great.

Alternatives to emotional eatingGraphic from kptto.org

Don't beat yourself up!

Get in touch with your emotions, everyone has them! It is all in how you deal with them. If you do have an episode of emotional eating, learn fromovercoming emotional eating the experience and the very next meal eat healthy!

Need more advice? We have a wonderful team of fitness and nutrition experts that are just a mouse click away. You can click the button below to submit your questions electronically or, if you are local to the Chantilly, Fairfax, Centreville area and would like to talk to us about strategies for overcoming emotional eating, you can Request a Consultation.

 

Ask Fitness Questions Here

 

 

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Topics: women's health, nutrition advice for women, Women's Wellness, weight loss for women

Keys to Succeeding at Your New Year's Resolution

Posted by Angie Quehl on Jan 4, 2013 4:02:00 PM

The Plan for Success is to be Uncomfortable...Honestly!

 
Sounds like an odd statement but stay with us! With this New Year comes many new year's resolutions with weight loss being on top of the list.  However, many people start off with a bang, but fizzle oh-so-quickly out of our determined resolution spirit. Why?  Well, in order to create success with your fitness and weight loss goals, you must be unstoppable and uncomfortable.  The two go hand-in-hand and many people do not allow themselves to leave their comfort zone, therefore, their present situation never changes. 

new year's resolution keys to success


Leaving your comfort zone can be very daunting but it is this discomfort we must face in order to truly reach our goals.  Here are a few examples of emotional and physical "discomfort zones" and how you can get through them.

Being Intimidated to Work Out at a Gym

It’s very common for people to feel intimidated and uncomfortable when being seen in a fitness center. Are you feeling so out of shape and have the thought that you won’t be able to keep up with the already in-shape people in the gym?  Maybe you feel everyone will be staring at you and wondering why an overweight, out-of-shape person is at the gym anyway.
 
To overcome this obstacle, you need to turn your thoughts around.  Instead of feeling intimidated think of the fit people as role models in the gym.  Mimic their tenacity and realize that they are in shape because they are not only working out consistently, but they are working out hard.  They commonly put themselves in a physically uncomfortable place to reach their goals and so can you.  Also, pick your chin up and realize that instead of wondering why you are there, being overweight and out of shape, change your thoughts to how they are applauding you for stepping out of your comfort zone and taking a positive step in the right direction.  Once you start realizing that you have just as much right to be there as they do, you will get past that uncomfortable place and move forward with your goals.

Feeling Deprived and Restricted When Eating in Front of Friends and Family

 
Do you ever feel as though your family and friends are the food and health police as soon as you start a healthier lifestyle?  Do you find it to be uncomfortable when dining with friends and family and do you feel like they are watching every move you make when you are making your food selections?  Sometimes you just want to eat what their eating and not feel so deprived as well as feel like everyone is judging you.

Jump out of your comfort zone and have what you want without the feeling that you need to apologize or explain yourself. Planning your dining out or simple indulgences into your program is fine as long as it’s controlled.

Not Enjoying the Discomfort Exercise Sometimes Brings

With exercise comes emotional and physical discomfort.  Experiencing the feeling of doubt when faced with high levels of exercise intensity and feeling as though you just want to quit or disconnect from the level of discomfort can be pretty common.  Not many people enjoy the leg burn when doing squats or the high heart rate when sprinting in boot camp, however, in order to get results there needs to be that level of commitment as well as discomfort.
 
So, unless your exercise intention is purely for pleasure or recreation and you choose comfortable and painless, consider the possibility of experiencing some discomfort in order to achieve your fitness and weight loss goals. 

The Hard Truth

We'll just go ahead and put it out there...most people fail when it comes to achieving their new

succeed in your new year's resolutionyear's resolutions. Some of the big reasons we have shared with you. Some others include lack of motivation, lack of commitment and discipline, or just plain not planning for you own success.

Anything worth having is worth working for even if that means sometimes the work maybe be hard or uncomfortable you are taking one giant step forward in achieving the success you have always wanted with your new years resolutions. Always remember that when in doubt, seek out a professioanl. It is the job of a good personal trainer or nutritionist to help you set goals then motivate you and guide you toward achieving those goals.

 

Need some help setting realistic goals this year? Check out our blog section on the subject for some great tips and tricks to get you heading in the right direction!

 

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Topics: goal setting, Women's Wellness, fitness tips, personal training for women, weight loss for women

Why You Should Spin!

Posted by Angie Quehl on Aug 3, 2012 10:03:00 AM


spinning cycle classes chantilly

Cycle For Your Life!

An effective and efficient way to burn calories while improving cardiac health is indoor cycling or as some call it, spinning.  This is not just a few minutes on a stationary bicycle in front of the television in the basement….those days are over!  Stationary bikes have always had a poor reputation as a way to exercise because, in the home setting, they are either a place to hang clothes or a place to placidly ply the pedals while reading a magazine or watching a sitcom rerun.  Spinning is different.  It is an energized group activity that pushes people to the limits of their endurance, exercising both muscles and the heart.


Committed runners have athletic bodies with little excess fat.  Committed spinners do too, the same way committed cyclists do.  The advantage of spinning over other forms of exercise is that it puts very little stress on the joints.  Runners experience constant stress on their feet, ankles, knees, hips, and spine as they run.  Bicyclists do not torture their feet and ankles, but potholes and bumps do jar the spine and major joints.  Both runners and cyclists are in an uncontrolled environment, exposing themselves to the hazards of the trail or the road.In fact, Dr. Todd Battaglia of St. Joseph’s Hospital claims there are more than 200,000 ACL injuries occur each year in the United States alone and affect individuals of all levels, from recreational athletes to professionals.Spinning offers a safe alternative, being conducted in a controlled, professionally managed environment that offers all the cardio benefits of other forms of exercise, in company with an enthusiastic group of co-conspirators.   


Not to mention a cycle class can burn up to 500 calories per session at a rate of seven to thirteen calories per minute!  This is much more effective than either running or riding a bicycle out in town, where stopping for traffic is a necessity. In a cycle class, there are breaks where the bike’s tension is less, but there is no down time.  It is continuous exercise from start to finish.  Without distractions, people experience uninterrupted exercise from the moment a session begins until it concludes with a warm down.

So if you have been hesitant to try a cycle class, hop on a bike and start spinning today! 

 

Article Submitted by: Carolyn Fallon

Carolyn Fallon is a 20-something year old with a passion for life, fitness and overall well being. She is an avid cycler, golfer and has known to bust some serious moves on the dance floor. Check out Carolyn’s blog at http://fullonfit.blogspot.com!

 

 

 

 

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Topics: group exercise classes for women, group fitness classes, fitness for women, weight loss for women

10 Easy Secrets to FIGHT the FAT

Posted by Angie Quehl on Jul 19, 2012 12:03:00 PM

It's the Little Things

Have you hit a plateau in your weight loss program? Are the pounds slower to come off these days? Are your muscles sore? Do you feel like blowing off your workout and diving into stuffed crust pizza with pepperoni? All that’s normal. Try these 10 smart ways to turbocharge your weight-loss efforts. When it comes to cooking and eating, tiny tweaks can add up to more pounds lost and another notch on your belt.

Master Your Midday Meal

1. Know Your Deli Meats
Which deli meats are healthiestSandwiches are the architecture of the common lunch-eater, but you need to start with a solid foundation. The hierarchy of health, in descending order:

  • Turkey and chicken
  • Roast beef
  • Ham
  • Weird processed things like salami and olive loaf

2. Turn Your Sandwiches Green
Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower your cholesterol. Plus, researchers at Ohio State University found that phytochemicals in avocados may help prevent mouth cancer.


3. Be Slick with Your Oil
"Avoid splashing 'light' olive oils over your salads," says Elena Paravantes, registered dietitian for the Hellenic Dietetic Association in Greece—light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Not sure if your oil's up to snuff? "Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste and leave a faint burning sensation on the throat," she says
Hone a Restaurant Strategy


water to reduce food cravings4. Start Your Meal with an H20 Appetizer
Drink two glasses of water before every meal. This will keep you hydrated and make you feel less hungry, possibly reducing your food intake and aiding weight loss.


5. Always Say "Iced Tea"
Get into the healthy habit. When the waitress asks what you want to drink, always say "iced tea—unsweetened." You'll cut calories and earn a dose of antioxidants, which are crucial to your body's defense against heart disease, cancer, even wrinkles. A U.S. Department of Agriculture study found that a serving of black tea had more flavonoids than a serving of broccoli or carrots.


6. Go Halfsies
Here's a simple rule for buffet eating at a party that'll help you keep your meal balanced for weight loss: Fill half of your plate with vegetables and fruit. Fill the rest of your plate with equal amounts of whole grains and other high-fiber carbs, and lean protein.

Give in to Chocolate Cravings

7. You don't have to deprive yourself of the sweet stuff.
woman-mouth-teeth-sweets-37831Shave dark chocolate into savory dishes like chili and barbecue sauce--you'll add a rich flavor along with flavonoids. They can lower your risk of heart disease and keep your cholesterol in check. And shaving ensures you don't overboard on the dark.

Cook Smart

making-food-982410_640

8. Create the best steam for your broccoli
For perfectly cooked and nutrient-rich vegetables, rinse, throw them in a sealed container, and microwave for 3 or 4 minutes. Boiling, blanching, or oversteaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing.


9. Rinse Your Beans
Canned beans—kidney, cannellini, chickpeas—are a quick and easy way to add protein and fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer and high blood pressure. Simply rinsing them, however, will shed one-third of their sodium.


10. Swap Red Meat for Lentils
To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat and make up the difference with red lentils. They're still protein packed, but lentils are fat-free and high in fiber, making them more filling, too. And since red lentils have a neutral taste, they'll simply soak up the flavors in your sauce. You won't even notice them. Promise.

 

 

 

Source: Excerpt from The Belly Off Diet via Women's Health Magazine
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Topics: nutrition advice for women, Women's Wellness, health tips, healthy eating for women, weight loss for women

Exercise & Weight Loss for Women Over 35...A Strategy Revealed!

Posted by Angie Quehl on Nov 9, 2011 3:00:00 PM

Things change...

One weekday night you may find yourself sitting on the couch, staring through the television. Your look down at the bowl of ice cream in your hand and though just as delicious as it has ever been, you may wonder why in your 20's you could indulge then head straight to bed without a thought but now this bowl will end up on your hips! Why-oh-why is weight loss for women so hard as we age?

It Gets Tough after 35

After the age of 35 your metabolism slows down, meaning you burn fewer calories during everyday activities than you used to.“If you never had problems losing or maintaining your weight in your 20's or even in your early 30's, you may not be ready for what happens next,” Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center warns in a recent article in Good Housekeeping Magazine. “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.” 

You may soon start going through hormonal imbalance, too. Some side effects of that include the ever-loved fluid retention, lowered thyroid function, weight gain and bloating. Your prescription medications may also interfere with your ability to lose weight.weight loss tips for women over 35 (Talk to your doctor about alternatives that don't encourage weight gain.) Despite all this, you can take steps to encourage weight loss for women, including yourself. There is hope for those of us in the Over-35 Club!

  • Put your book down, shut down the computer, and get some sleep! Strive for a minimum of six to eight hours of sleep per day. Weight loss requires getting enough sleep.
  • Choose a diet that encourages weight loss for women. Just because a food says it’s low-calorie doesn’t mean that it’s good for you. Eat food with high nutritional value. The more processed foods with artificial sugars you eat, the more difficult it will be to lose weight as they hinder your body’s capacity to correctly process sugars. Healthy eating habits are essential in winning the battle of the "bulge" as we age.
  • Weight loss for women means making use of down time between activities and work to exercise. Do squats while you fold towels, or do some push ups while you wait for water to boil. Schedule time to get exercise at least three times a week. Write it in your calendar, or put it into your iPhone. Make it fun by exercising with a friend regularly. You might also download an audio book to your iPod and listen to a chapter while exercise.
  • Add strength training to help boost your metabolism since your metabolism rate increases as you gain more muscle mass. Muscle mass also decreases as we age. Weight loss requires commitment to a regular exercise schedule.
  • Weight loss for women necessitates eating less than you burn. First, determine your basal metabolic rate (BMR) using an online calculator to tell you how many calories your body burns through normal metabolic activity in a day (which can account for 60 to 70% of how many calories you burn daily). Then, determine how many calories you need to take in to maintain your current level of activity. You can also ask at the gym to have your body fat measurement taken and BMR calculated for you.
exercise and weight loss tips for women over 35
  • Decrease your caloric intake by 500 calories per week to lose one pound per week, and by 1,000 calories to lose two pounds per week. Decreasing your caloric intake is vital losing the weight you want to see gone. Crash dieting won't work. In fact taking in too few calories will slow your metabolism even further. Slow and steady wins the race. “If you stay within the 1,200- to 1,500-calorie range, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent,” explains David C. Nieman, Dr.P.H., director of the Human Performance Laboratory at Appalachian State University in Boone, NC. “What’s more, about 90 percent of the weight you lose will be fat.”
  • Water and weight loss for women go hand in hand. Compete with yourself every day to see how many ounces you can drink. Unsure of what amount is the right amount? Calculate how much water you need here.

Weight loss for women over 35 isn't impossible, but it does require you to recognize the changes in your body and adjust your diet and exercise habits accordingly. Strategize and stay fit, trim and healthy for a lifetime!

 

We'd love to help...schedule a FREE CONSULTATION with one of our wellness professionals today!

 

Read more: 

Women, Weight, and Hormones: A Weight Loss Plan for Women over 35

 

Secrets of Weight Loss for Women Over 35

 

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Topics: nutrition advice for women, exercise programs for women, weight loss for women

5 SHOCKING "Health Food" Phonies...more Nutrition Advice for Women

Posted by Angie Quehl on Oct 17, 2011 12:37:00 PM

If your weight-loss regimen consists of giving up the foods you love in favor of a diet of strictly flaxseeds and rice cakes, it's time to reconsider your strategy. There are lots foods out there masquerading as being "healthy" when in reality although they may be better than some other choices, their true nutritional value may not be quite as it seems.

Seemingly nutritious packaged and prepared foods often abound with added sugars, preservatives, and dangerous, belt-breaking fats. To help you sort out some of the biggest culprits we have have identified the most punishing health ruses and replaced them with delicious alternatives that will keep you satisfied and give you all the purported nutritional benefits that many of our most beloved foods sadly do not. 

1. Turkey Burger

850 calories 
50 g fat 


Eat this instead!11741229116_999770c8c9_b
7-oz sirloin steak
350 calories 
20 g fat 


People hear turkey and automatically think lean and healthy, but depending on the type of ground turkey and toppings used, one of these poultry patties can be every bit as fatty and caloric as a beef burger. Sirloin, on the other hand, is one of the leanest cuts of meat available, which makes for an incredibly satisfying, protein-enriched meal that will keep you feeling fuller, longer.

Who wouldn't want to make this swap?   

 

2. Bran Muffin

420 calories 
20 g fat


Eat this instead!

Ham, egg and cheese on an English muffin
300 calories 
12 g fat 


Bran muffins are comprised of two things your body doesn't want in the morning: sugar and refined flour. Both will work to spike your blood sugar, which signals your body to start storing fat and sets you up for a mid-morning crash. And with only trace amounts of fiber, there's nothing healthy about this misunderstood muffin. The breakfast sandwich, on the other hand, is a surprisingly great way to start your day. Besides having fewer calories, fat, and carbs, it also offers about 20 grams of protein, which we really need in the morning to jumpstart our metabolism.    

3. Yogurt with Fruit on the Bottom

Fruit on Bottom Yogurt190 calories 
30 g sugars 

Eat this instead!
Plain yogurt with fresh fruit mixed in
110 calories 
15 g sugars 


You wouldn't start your morning with a can of Coke, would you? Then you should pass on these troublesome yogurt cups since they contain as much sugar as a soft drink. Almost all of what comes directly from the "fruit" is high-fructose corn syrup. Yogurt and fruit can be a great way to start your day, but do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries.    

4. Margarine

100 calories 
11 g fat

2.5 g saturated


Eat this instead!


Whipped Butter (1 tbsp)
50 calories 
6 g fat 

1.5 g saturated

In their haste to remove saturated fat from butter, margarine makers created a monster—a soft, spreadable sludge loaded with trans-fats, a dangerous lipid with more concerning links to heart disease than saturated fat. Stick with the real stuff, but pick up whipped butter from brands like Land O' Lakes instead; by whipping air into the butter, manufacturers decrease the caloric density of a tablespoon of butter, plus it makes for easier spreading.  

  

5. Dried Fruit             

175 calories 
45 g sugars

dried-fruits-3474

Eat this instead!
Fresh fruit like a apple or a peach
70 calories 
15 g sugars 

Okay, so dried fruit won't totally derail a day of good eating but it's far from being a harmless snack. First, because the dehydrating process sucks most of the volume from the fruit, you can eat cups of the stuff, and 600 calories later, still not feel any fuller. More troubling, though, is the fact that companies almost invariably add a ton of sugar to the fruit, making Craisins closer to candy than Mother Nature's original intention. In this case, the choice is clear: Stick to the real stuff.

Our best advice...read the labels and not just all of the numbers. "The quality of our food is profoundly important," says Rita of FitBlogger.com.  Take the time to check out what might be lurking in that so-called "heath food". In addition to the calories, sugar, fat and sodium there can be all sorts of other things that are added to make some of these foods taste better but might even be harmful to you. Like everything else under the sun, there's even "an app for that" ! Fooducate’s free iPhone app scans UPC codes to assess products with an algorithm that favors real ingredients, actual (vs. fortified) nutrients and minimal processing.

Need Help?

At The Women's Club we have all sorts of experts that would love to help you with your weight loss and nutrition questions. Shoot us an email to womensclub@aol.com, leave us your question in the comment section, or to submit your question anonymously click 'Ask Us' below.

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List compiled from an article on Eat This, Not That.com
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