HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at firstname.lastname@example.org.
In this Section....
- November Recipes
- November's Exercise
- Daily Diet Tip
- Frighteningly Fattening Fall Foods
- November Blues
Third Annual Holiday Cookie Recipe Exchange
We hate to say it but the holiday season is coming and one of the best parts, in our opinion, is the smell of cookies baking and digging in to the multitude of baked goods that seem to surround us each year. We are asking now for all of our reader's to send in their recipes for this years Holiday Cookie Recipe Exchange. So come on, send in a recipe or two and we will add them to our Holiday cookie issue!! Send recipes to email@example.com. A big thank you in advance, and we will remind you next month too!!!!
November Recipes - Click Here
November is a time to remember all the soldiers who have given their all for our freedom and who are still giving to help make this country great. We celebrate by giving thanks for them and for all the things we have that make our lives full and rewarding. This month's menu is a Thanksgiving meal that moves away from the norm with a beef roast as its main course instead of turkey, and two appetizers so you can invite over the gang and be sure you're serving something that everyone will like. Give thanks this month and share it with friends and family. Happy Thanksgiving!!
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at firstname.lastname@example.org. Hope to hear from all of you in the following months!
|New Feature! Each month we will feature a simple exercise you can do at home and without buying fancy expensive equipment. Click here to view this month's exercise.|
Frighteningly Fattening Fall Foods
When the temperature starts to dip, many of us turn to rich fall foods – perfect for football games, hayrides, cozy fireside meals, and, if we aren't careful, weight gain. Take a look at some of fall's most fattening foods. Find tips on how to avoid or improve them so you can make it to Thanksgiving without gaining a pound.
Game-day favorites – chips, nachos, hot dogs, pizza, wings, ribs, and beer – spoil many diets. If you're a sports fan, you may be glued to the couch for hours every week. Try these tips:
- Do some push-ups, sit-ups, or jumping jacks during halftime or commercials.
- Watch the game while you pedal your stationary bike.
- Serve veggies and low-fat dip as part of your spread.
Oktoberfest celebrates fall with calorie-laden beer, sausages, and potato salads. Two weight-saving tips:
- Eat smaller portions.
- Decide how many alcoholic drinks you’re going to have beforehand, then alternate them with nonalcoholic beverages.
- One 12-ounce regular beer has 150 calories. Make it a light beer and you'll trim 40 calories.
Cream Soups and Hearty Stews
Cream of potato soup, broccoli cheese soup, and beef stroganoff may seem like perfect fall foods, but beware. Warm soups and stews that are loaded with cream, cheese, or meat are also loaded with calories. If you serve them in a bread bowl or atop rice or noodles, you add even more calories. Tip:
- Choose broth-based and vegetable-based soups and stews to fill you up for fewer calories.
Fall drinks – hot chocolate, pumpkin-spice lattes, eggnog, apple cider, and hot toddies – are a quick and easy way to take in lots of extra calories. A cup of homemade hot cocoa (without whipped cream) has 190 calories. One 8-oz cup of eggnog packs 340 calories. Tips:
- Try a hot cup of green or flavored tea, rich with antioxidants and calorie-free.
- Opt for light beer or wine spritzers, and limit yourself to one or two.
An afternoon snack of apples with a thick layer of caramel and nuts can total more than 500 calories. Tip:
- Enjoy crisp apple slices with a small container of low-fat caramel dip for the same great taste -- with a fraction of the fat and calories.
Halloween Candy – Frightening!
October brings bowls of candy bars at the office – and tempting bags of candy at home awaiting trick-or-treaters. It's easy to get enticed by those bite-size candies. But few of us can have just one. Tips:
- Stash sweets out of sight.
- Satisfy your midday hunger pangs with something nutritious, like fruit.
- If you crave something sweet, chew a piece of sugarless gum.
Macaroni and Cheese
Mac and cheese is a favorite comfort food for both kids and adults. But it can wreak havoc with your diet. One cup can pack 300 to 400 calories, depending on the brand. Add sausage or ham and it's even more fattening. Tips:
- Modify the recipe by using a low-fat cheese and milk.
- Substitute veggies for meat to get more nutrition. It'll still taste great!
Root Vegetables with Added Fat
Roots like yams and sweet potatoes are super-nutritious, but you quadruple the calories when you mix them with cheese, cream, butter, canned soups, or crispy bacon. A sweet potato casserole can easily have 500 calories per serving -- 400 more than a simple roasted sweet potato. Tips:
- Shave calories by eating root veggies oven-roasted or grilled.
- If you must have mashed potatoes, skip the gravy and eat just 1/2 cup.
Most stuffing contains high-fat ingredients such as sausage and butter. With gravy, stuffing is diet nightmare. Tips:
- Make a low-fat stuffing using fruits, vegetables, and stock.
- Keep the portion small, and try to resist smothering it in gravy.
- Chew slowly to enjoy each mouthful and allow your brain time to get the signal that you are full.
Apple, Pecan, Sweet Potato Pies
These fall favorites start with healthy ingredients such as nuts or fruits and vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories. Tips:
- Skip the crust.
- Add a dollop of light whipped topping.
- Serve yourself only a sliver to enjoy these desserts without lots of extra calories.
Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Tip:
- Try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins. Enjoy the pumpkin without sabotaging your waistline.
All Things in Moderation
All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether. You can enjoy comfort foods, but you have to do so in moderation.
- Put candy bowls out of sight.
- Check your portion sizes.
- Limit alcohol.
- Use low-fat cooking techniques and substitutions.
- Stay active and exercise regularly.
Submitted by: Maria Albus
I've been very impressed by the number of new people I've seen who are willing to embark on a lifestyle change at a difficult time of year. Now that the clocks are about to turned back and the evenings are longer, it's been tough for a lot of us to crank up that motivation, continue to be careful with our eating and still maintain regular exercise.
What I am starting to see more and more this month are people feeling stuck, unmotivated, fatigued, down or in a rut.
As much as I want to blame this early "winter", the longer dark nights, the change in our circadian rhythms and "the great Canadian ‘hibernation' response," it still doesn't change the fact that the way many of us have been feeling is mental and not physical.
In trying to prepare for this article I was re-reading a small book titled "How to be Purpose Driven." I'm always impressed when I see or hear people who inject into themselves a relentless feeling of positive thinking; they develop (remember I say ‘develop' because they weren't born with this emotion) a sense of being unstoppable, of being in control, of making the internal decision they will accomplish their goal no matter what. More importantly, they work on staying positive and determined even during difficult times. Achieving is an attitude; accomplishing is an attitude. This takes work.
Many of us think we should wake up feeling motivated, focused or purpose-driven, but unfortunately that is not always the case. First, we must realize that having those feelings takes work; negative thoughts must first be made positive, and these positive thoughts must then be transformed to positive feelings. Is this hard? Of course it is! We find it much easier to exist with an internal feeling of negativity rather than forcing our minds to be positive. Why is that? Likely, we believe that the negative feelings are based in reality and positive ones are not.
Take a few minutes and close your eyes; visualize yourself accomplishing everything you want to accomplish this week and next. Don't allow for any obstructions. Visualize yourself eating well, feeling thinner, getting regular exercise, getting good sleeps, getting up and going to work smiling to your colleagues, and telling them you feel "great." You see, it's possible to give ourselves a sense of "I can do it," even if it only lasts for a few minutes. By training yourself to think positively for a few minutes, you can learn to think positively for a few hours and even a few days. Is a positive state of mind more enjoyable than a negative one? It most certainly is!
Like everyone else I'm not sure I agree with the slogan: "Attitude is Everything." Yet, having a negative attitude certainly leaves us in a rut.
To work our way out of this November rut, we must work on our heads; our attitude. Don't allow yourself to stay stuck in the "I just seem to want to eat" attitude or the "I just don't seem to have the energy to exercise" attitude. Turn it around! Create a positive inner self. See yourself "on track, feeling good, eating well and in control."
If you have difficulty, then get a positive thinking book to help you reframe your thinking.
You can do it. Success truly is there for the ones that never ever give up trying.
Submitted by: Dr. Doug
Weight Loss Surgery can be scary words or they can be words of hope. Most SSBBWs have thought of or had someone mention weight loss surgery. It's obviously not for everyone. There are SSBBWs who have accepted that they are large and always will be. There are some who like being large and don't want to change. And there are others who live day to day with pain, both physical and emotional, of carrying the extra weight that have various reasons for wanting to do something about it.
Everyone has a view on weight loss surgery be it good or bad or even neutral. Which is perfectly fine as we are all entitled to our opinions. One reader has made the decision to have weight loss surgery and will take us on her journey. What are your thoughts on weight loss surgery? Have you had weight loss surgery? Our forums are available for you to discuss and give your views on this topic.