1. Get a head start on bikini season by starting your preparations in the winter. Since it can take at least 4 to 6 weeks to see any sort of results from a diet and exercise plan, this gives you plenty of time to get ready for that bikini.

2.  Buy your swimsuits early before all the good ones are gone. This gives you the best chance of finding suits that fit well, are fashionable and are designed to flatter your particular body type.
3. Start your toning program by daily targeting such problem areas as “saggy arms.” Use small hand-held weights of about 3 lbs. to exercise your muscles. Do 25 repetitions of bicep curls, followed by 25 repetitions of tricep curls. Rest for 15 seconds before repeating twice.

4. Firm your backside by lying on your stomach with your legs stretched out and your elbows bent, with hands placed under your chin. Press your hips into the floor while lifting your head and shoulders. Lift your straightened legs as far up as possible, and then lower them back to the floor in a controlled manner. Repeat 30 times twice daily to obtain good overall tone.

5. Give your tummy a workout with standard crunches and air bicycling. Have a partner hold your feet to the floor as you raise yourself up in a crunch. Don’t put pressure on your neck, and remember that small, controlled motions do more than quick “up and down” movements. Do as many as you can. When bicycling, keep your back straight and relaxed and your legs going for at least 30 seconds.

7. Prepare for bikini season by getting a tan a few weeks early. Visit a local spa that features a good spray-on tan that looks great and protects your skin from ultraviolet rays. Keep your “fake” tan up with routine visits, and enjoy your bronze skin when everyone else is still winter pale.

For more weight loss tips, visit SlimTrim1.com.
Eat Slim, Stay Trim!

That being said, there are plenty of free alternatives for us, especially once the weather becomes nicer. The best example we have is when my wife and I take walks around a nearby lake. The entire walk is approximately three miles and has some very minor changes in elevation, so you do get your blood pumping, but it’s hardly a “work out.” But, it’s still three miles of walking and that’s better than not walking three miles, right? Best of all, it’s free. While we have to pay some local taxes that go towards it’s upkeep, anyone can visit the park and enjoy the scenery.
As an added bonus, there are little exercise stations all along the path. There are benches for sit-ups, monkey bars, pull-up bars, balance beams, etc. It’s a fun little diversion and you could work in a pretty good workout using each station. And, if you don’t consider walking to be much of a workout, simply run it. When it’s nicer, I like to go on runs occasionally, when it’s a little warmer than freezing, to get the blood flowing.

What are your favorite free exercise options?

For more weight loss options and to help with your diet plans, visit SlimTrim1.com here.

Be sure to hydrate

Source

: bargaineering.com

Diet plans

People realize that their pesky love handles didn’t appear overnight, but few can pinpoint the root cause of their weight gain. Now they have access to information that can point them in the right direction. The findings in the New England Journal study can act as a road map to a healthier lifestyle for people who want to head off gradual weight gain, though it may be less relevant for obese patients trying to lose weight, experts said.

“The study, which confirms a lot of common-sense advice that we promote through health programs, gives the average citizen a targeted strategy to control weight gain,” added Dr. William Dietz, director of the Division of Nutrition, Physical Activity and Obesity at the Centers for Disease Control and Prevention.

For example, people know to avoid sugary and high-fat foods if they want to slim down, but most would not consider potatoes or fruit juice beach-body saboteurs. But the researchers found that a daily serving (six to eight ounces) of 100% fruit juice put people at risk of gaining a third of a pound every four years. Potatoes helped people put on roughly the same amount each year.

The study “highlights the value of eating real foods,” said Dr. Jeffrey Schwimmer, the director of the weight and wellness program at Rady Children’s Hospital in San Diego. But he warned people against trying to oversimplify the data: “Someone might say, ‘Well, look, adding an extra serving of dessert every day only accounts for a 0.4-pound increase every four years.’ But we know that’s not accurate.”

Nevertheless, he thinks that the data presented in the study will be useful both for public policy-makers as they consider taxing high-calorie foods like soft drinks and for average middle-aged adults worried about weight gain and developing cardiovascular disease and diabetes down the line.

The take-away point then, as Mozaffarian explains it, is “that small changes can make a big difference — for bad or good. Eat more minimally processed foods and fewer starches and refined foods. Be active, turn off the TV, and get enough sleep.”

Source:  LA Times


For more ways to help with your weight loss and diet plans, visit SlimTrim today at www.slimtrim1.com
Eat Slim, Stay Trim!

1. GO TO BED EARLIER  - A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

2. EAT MORE PROTEIN – Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, “The Underappreciated Role of Muscle in Health and Disease,” researchers argue that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend that women get an amount between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.) Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research shows protein can up postmeal calorie burn by as much as 35 percent.

3. GO ORGANIC WHEN YOU CAN – Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it’s not always easy to find—or easy to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it’s not that important. Organic onions, avocado, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale / collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.

4. GET UP, STAND UP – Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shutdown of an enzyme that controls fat and cholesterol metabolism, so you store more fat, rather than using it for energy, all day long. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up–for example, while talking on the phone.

5. DRINK COLD WATER – German researchers found that drinking 6 cups of cold water a day (that’s 48 ounces) can raise resting metabolism by about 50 calories daily–enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

source – shine from yahoo.com

For more weight loss tips and help with your diet planning, visit SlimTrim – www.slimtrim1.com

Eat Slim, Stay Trim!

Eat Slim, Stay Trim!

Although some people have run rampant with the term and have made a mint by promoting the “miraculous! fountain-of-youth! death-defying!” benefits of superfoods, I hope that there won’t be a backlash against good, old-fashioned, super nutrient-exuberant food.

As I’ve said before, I’m a crusader for most edibles in their pure forms — and the majority of them are superfoods in my book. There are few whole foods from the plant world that don’t have some health-boosting element to brag about — so how to decide what to eat?

That’s why I like to think about (and eat) superfoods by season. Sure pumpkin is an A-plus superfood, but I like to save that for fall when it’s fresh and local, and look towards new fruit and tender green things this time of year. It’s a way to be connected to the planet’s cycle and decrease food miles, while giving your body a diversity of nutrients throughout the year to maximize its potential. And, to me at least, spring produce just tastes its amazing best in, yes, the spring! Funny how that works.

1. Artichokes
Studies have shown that artichokes contain a very high amount of antioxidants in the form of phytonutrients. A study undertaken by the USDA ranked artichokes as the number one fresh vegetable in antioxidant count. Among the most powerful phytonutrients are cynarin and silymarin, which have strong positive effects on the liver — any coincidence that artichokes have been reputed to help in the cure of liver diseases, liver cancer, and to cure hangovers?

One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium, and has 6 grams of dietary fiber — 25 percent of the daily recommended amount.

How to prepare an artichoke? Read this.

2. Asparagus
According to the National Cancer Institute, asparagus is the food highest in glutathione, an important anti-carcinogen. It is also rich in two cancer-blocking vitamins (A and C) as well as the mineral selenium. These three nutrients have been singled out in several studies as fearsome cancer fighters.

A 5-ounce serving (only 20 calories) provides 60 percent of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Asparagus is also an excellent source of potassium, fiber, thiamin, vitamin B6, and is one of the richest sources of rutin, a compound which strengthens capillary walls.

Recipes:

• Asparagus, Spring Onion, and Mushroom Pasta
• Asparagus Spears With Black Pepper Pesto Vinaigrette
• Savory Orange Roasted Tofu and Asparagus

3. Avocado
They’re rich, they’re buttery, they’re delicious, and they have about 30 grams of fat per fruit. Ouch. But that’s no reason not to love an avocado. Nutritionists have back-pedaled on their gentle warnings about avocados after finding that most of the fat in an avocado is monounsaturated — the happy fat that actually lowers cholesterol levels. Yay! Let’s have an avocado party!

A study published in the Archives of Medical Research found that the 45 volunteers who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. As well, their levels of LDL (“bad fat”) and triglycerides, both associated with heart disease, went down. Their HDL (“good fat”) levels, which tend to lower the risk of heart disease, increased.

Avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.

Recipes:

• Chilled Zucchini and Avocado Soup
• Citrus Guacamole

Avocados Slimtrim

4. Blueberries
Jam-packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C. Recent research has found that additional components of blueberries may play an important role in preventing and fighting cancer. The results of one study suggest a wide array of potential cancer fighting benefits related to wild blueberry consumption.

Blueberries also have anthocyanin pigments, which may have the ability to halt cancer in the critical stages of promotion and proliferation. A 2005 study published in the Journal of Biochemistry and Cell Biology indicated that, in isolated cells, the tannins found in blueberries are very active at lowering a protein that plays a role in the metastasis of cancer.

In addition to helping prevent and fight cancer, the compounds in blueberries are believed to help against Alzheimer’s disease, heart disease, eye disease, and urinary tract infections. See? Super.

Recipes:

• Blueberry Creamy No-Bake Pie
• Berry Custard Cake

5. Fava Beans (aka Broad Beans)
Mmmm. Spring in a pod — I adore fava beans, even if they are a little work. OK, a lot of work, but so worth it! Not only are the big, fat, creamy beans scrumptious, but fava beans are particularly high in fiber (85 percent of the RDV), and also high in iron (30 percent of a day’s requirement). They contain no cholesterol and are low in fat.

Fava beans are also noted to contain L-dopa, which is used as a drug for the treatment of Parkinson’s disease. Additionally, as with most whole grains, consumption of fava beans can help reduce risks associated with heart disease.

Recipes:

• Herbed Fava Bean Salad
• French Spring Soup

6. Fresh Figs
Fresh figs put the “va va voom” in fruit — the tender but toothsome skin gives way to a soft and sticky center, dotted with delicately popping seeds, the perfumed and honeyed flesh — you get the picture. In my humble opinion, figs are quite an experience. And beyond their drop-dead flavor is their profusion of life-boosting qualities.

Figs have the highest overall mineral content of all common fruits. With their standout source of potassium, figs may help to control blood pressure. Figs are high in calcium. And as fate would have it, their potassium may reduce the amount of calcium lost as a result of high-salt diets. Figs are also a good source of iron, vitamin B6, and the trace mineral manganese.

The fruit also has tremendous amounts of fiber, more than any other dried or fresh fruit. Insoluble fiber protects against colon and breast cancer — soluble fiber helps lower blood cholesterol, and figs provide both. (Which also makes them a mild laxative, just so you know.) They also are a good source of flavonoids and polyphenols.

Recipes:

• Try figs quartered, stuffed with goat cheese, drizzled with honey, and topped with sea salt and black pepper.
• Fig and Kalamata Olive Tapenade

7. Leeks
Leeks look like cartoonishly big green onions, with a wonderfully sweet and subtle onion flavor. When braised or slowly sauteed, they melt into a sweet and creamy concoction that is hard not to love.

And they are workhorses in the health department as well. Like garlic, onions, scallions, chives and shallots — all from the Allium family — leeks can help the liver eliminate toxins and carcinogens. Leeks contain sulfur compounds that may protect against heart disease and some cancers, they can help the liver eliminate toxins and carcinogens.

Regular consumption of Allium vegetables (as little as two or more times a week — although I could certainly eat them every meal) is associated with a reduced risk of prostate and colon cancer.

Recipes:

• Linguine With Leeks and Lemon
• Creamy Vegan Potato Leek Soup

8. Oregano and Other Fresh Herbs
I love fresh oregano, especially if salty Mediterranean flavors — capers, olives, roasted peppers — are involved. Yum. And superfood-y too!

When researchers at the University of Oslo, Norway, analyzed 1,113 foods to identify those foods richest in total antioxidants, of the 50 foods highest in antioxidants, 13 were herbs and spices. One study found that oregano had 42 times more antioxidants than apples.

You might find that parsley is an excellent source of beta carotene, the carotenoids lutein and zeaxanthin (essential for preventing macular degeneration), vitamin A, vitamin C, and vitamin K.

Or try cilantro. In research studies, cilantro’s remarkable components have shown the potential to help promote detoxification, reduce high blood sugar and lower levels of cholesterol.

Recipes:

• Chard and Feta Tart With Oregano
• Parsley and Walnut Pesto
• Cilantro Tabouli

9. Spinach
Spinach, good old spinach. Spinach is an excellent source of folate — the B vitamin that helps to prevent birth defects, heart disease, dementia, and colon cancer (the third most common cause of cancer in women). People who eat at least one serving of greens, including spinach, each week are 20 percent less likely to develop colon cancer, according to Italian research.

Another compound in spinach, lutein, fights against macular degeneration, which causes age-related vision loss — in fact, including at least two servings of spinach a week in your diet halves the odds of macular degeneration (a leading cause of blindness), according to the the National Eye Institute. Eating cooked spinach more than twice a week cuts the need for cataract eye surgery in men by half, according to new Harvard University research.

And in a large-scale Harvard study, spinach singled out as most protective against stroke! Finally, because of it’s high in vitamin K, spinach also helps build stronger bones — lowering the risk of hip fracture from osteoporosis as much as 30 percent, suggests a joint Harvard-Tufts study. Popeye was on to something.

Recipes:

• Spinach Soup With Rosemary Croutons
• Coconut Creamed Spinach

10. Strawberries
A serving of eight medium strawberries provides 140 percent of the daily recommended allowance of vitamin C, 12 percent of our RDA for fiber, 6 percent of our RDA for folate, 210 mg of potassium, and is also high in vitamins K, B2, B5 and B6, copper, magnesium, and omega-fatty acids. In addition, strawberries contain anthocyanin, which has been used for studies in preventing initiation of cancers. Strawberries contain a unique phenolic group, ellagotannins, which are effective in preventing initiation of esophageal cancer.

With more antioxidant punch than most other fruits, berries in general strengthen tissue defenses against oxidation and inflammation, which are underlying factors in most age-related diseases. For example, substances in blueberries help with short-term memory loss associated with aging. All berries help lower risk for breast, oral, and colon cancers in women. With a wealth of phytochemicals like ellagic acid, adding strawberries to the diet lowers tumor risk by up to 58 percent.

For more weight loss tips, don’t forget to visit SlimTrim1.com. Eat Slim, Say Trim!

Source: Shine.Yahoo.com

SlimTrim

Eat right and lose weight

Excerpted from Lose It! The Personalized Weight Loss Revolution by Anahad O’Connor and Charles Teague

Certain ingrained habits—even seemingly minor ones—have a significant effect on your weight. The hard part, too, is that even when you make the decision to, say, eat more fruit or hit the gym one more time a week, past behaviors can sneak in and undermine your best efforts. Those patterns can be grouped into five basic eating types. Chances are, you’ll identify with one or more. Once you recognize your type (or types), you’ll be able to develop strategies and solutions tailored specifically to your needs.

Type # 1: The Weekender You live “by the book” all week, only to throw it out the window on Friday night. Or maybe you travel a lot for work or pleasure, and as soon as your surroundings change, so do your eating and daily calorie-counting habits.
Fix It:
Go (mildly) wild on Wednesday. It’s hard to resist going nuts on Saturday and ordering the mac ’n’ cheese when you’ve been buttoned up for 5 days straight, so consider working one splurge night into your week. If you inject a little food-related fun into the weekdays, you’ll be less likely to “reward” yourself with major damage on the weekends.

Type # 2: The Calorie Drinker One of the biggest diet mistakes is thinking that if it’s something you sip, the calories won’t stick. Unfortunately, liquid calories are stealth fatteners—they go down quickly, making it easy to drink more and rack up the calories—fast.
Fix It:
Make smarter switches. Whether your weakness is sweet coffee drinks or soda, there’s a way to alter your particular poison so it doesn’t sabotage your progress. Skip the sweetener (and whipped cream) in coffee and drink seltzer instead of sugar-packed soda. You’ll save hundreds of calories and barely notice the change.

Type # 3: The Low-Hanging “Fruit” Grabber These days we’re confronted with calories everywhere we go, from bagels in the conference room to king-size chocolate bars in the checkout aisle. In an environment with such an abundance of cheap, easy calories, temptation lurks around every corner and chips away at your willpower.
Fix It:
Track every single bite. It’s always important to track your meals, but in this case, it’s extra important that you take note of everything that slips between your lips. Until now, you probably haven’t been “counting” all those free samples at the supermarket, but they can easily cost you 100 calories or more. Seeing how all those extra bites add up is motivation enough to make you say no to the free muffin sample.

Type # 4: The Stress Eater Do you find yourself looking for solace in a red velvet cupcake after a long, stressful day? Do you empty a bag of tortilla chips whenever your mother-in-law is in town? If the answer to any of these questions is yes, then stress eating is a part of your life–and probably a major hindrance to your weight loss.
Fix It: Name that theme. Are there any common themes among your stress-related binges? Do they generally occur at work? Do they happen mostly in the evenings, when you’re dealing with family, bills, or housework? If you know that a certain situation or person tends to push you over the edge, prepare yourself for the stress that will inevitably come. Just being aware that a binge-inducing situation is on the horizon can help you brace for it and lower the chances that you’ll give in.

Type # 5: The Judger Do you wonder why you’re not losing weight when you seem to be doing everything right? You may be falling for healthy buzzwords on a package of high-calorie processed food. Even actual “healthy” foods–some of which offer many benefits–can be calorie bombs.
Fix It:
Don’t buy into marketing gimmicks. Read every food nutrition label and decide for yourself whether or not something makes sense for your calorie budget. Also, stop personalizing your food choices. Try not to categorize them as “good” or “bad”–and definitely don’t apply that black-and-white thinking to your character. Eating an apple does not make you a “good” person any more than eating a cookie makes you a “bad” person! If you’re an ecoconscious eater, “good” and “bad” have other connotations for you. While your efforts to green our planet are applause-worthy, don’t forget that words like organic, sustainable, and grass-fed do not necessarily mean “low in calories.” Being good to the Earth doesn’t automatically mean you’re making good choices for your waistline.
Finally, beware of healthy calories. If eating larger portions of lower-calorie foods is your thing, that’s fine, but some foods can throw you off your budget when you indulge with too much abandon. For example, almonds are often touted for their nutritional power–and they do pack lots of protein and a nice dose of vitamin E and monounsaturated fats. But if you eat just 1/2 cup of almonds (easy to do in one sitting), you’re taking in 400 calories.

For more ways to help with your weight loss and diet plans, please visit Slimtrim1.com. Now save over 33% online.

Running to Lose Weight

If you’re like most runners, you probably resolved to shed a few pounds this year, which is a great goal, since losing extra flab will make you a healthier, fitter, and faster runner. But doughnuts and French fries aren’t the only obstacles to your target weight. Bad nutrition habits you may not even realize you have make it hard to drop excess pounds, says Lisa Dorfman, M.S., R.D., director of sports-medicine nutrition and performance at the University of Miami. Nutrition missteps, such as disregarding food labels and eating while distracted, can sabotage your diet. Here’s how to pick up healthy habits that will get your weight-loss and running goals on track.

Diet Downfall: Venti Mocha Frappuccino

In a study published in 2009 in Preventing Chronic Disease, researchers analyzed purchases at Starbucks and Dunkin’ Donuts in New York City over 11 weeks. They found two-thirds of purchases at Starbucks and one-fourth at Dunkin’ Donuts were “blended coffee drinks” that average 239 calories. The researchers warn that 200 extra calories a day can lead to a 20-pound weight gain in one year.

New routine: Switch to plain brewed coffee, which is nearly calorie-free. If you love specialty drinks, choose a smaller size with nonfat or low-fat milk and skip the whipped cream and syrups. Add sugar yourself: Presweetened drinks can contain 20 teaspoons of sugar, says sports nutritionist Deborah Shulman, Ph.D., who notes you should only have about 10 teaspoons of added sugar a day. If you want to splurge, do so after a hard run; the sugar sparks an insulin response, says Shulman, “which stops protein from breaking down and builds up energy sources.”

How to avoid packing on pounds this off-season.

Diet Downfall: Not Enough Water

Runners understand it’s important to hydrate before a workout, but many don’t realize they should also drink before sitting down to eat. According to a study published in The American Journal of Clinical Nutrition, people who drink two eight-ounce glasses of water before meals lose more weight than those who don’t drink. “It’s the fullness factor,” says Dorfman. “You eat less because your stomach feels full,” which helps reduce your calorie intake and spur weight loss.

New routine: Before meals, drink a glass or two of water or a cup of tea. A bowl of soup will have a similar effect, says Dorfman. Do the same before reaching for that midafternoon snack. “Runners often think they’re hungry when they’re actually thirsty,” says Dorfman, so drinking water may relieve what you thought was hunger.

Diet Downfall: Too Much Meat

A recent study published in The American Journal of Clinical Nutrition examined the diets of more than 300,000 adults and found that those who eat the most meat gain more weight (about four additional pounds) over five years than those who eat less meat. “Meat is a very important source of protein and iron,” says Shulman. “The problem is we eat too much of it and eat it in place of plant foods.”

New routine: If you’re trying to lose weight, “a plant-based diet with a little meat is best,” says Shulman. “Fruit, vegetables, whole grains, and beans have fewer calories per gram.” She suggests making meat one ingredient among many, like shrimp and vegetable stir-fry, beef and bean burritos, and chicken curry with rice.

Winter got you down? How to outrun the blues during the season of plunging temps and zero motivation.

Diet Downfall: Not Reading Food Labels

Nutrition-fact panels and ingredient lists on packaged foods will help you determine a product’s relative merits, says Shulman. In fact, a recent study published in the Journal of Consumer Affairs found adults who read nutrition labels are more likely to lose weight than nonreaders.

New routine: Focus on the nutrition facts panel for key nutrients to limit, such as calories, unhealthy fats, and sodium, and review the ingredients. “If you want whole-grain bread, but the first ingredient is ‘wheat flour,’ you know more than half the flour is not whole grain,” says Shulman. Beginning early this year, some companies are planning to add labels to the front of packages. And remember to check serving sizes, which are often unrealistically small.

Diet Downfall: Eating While Distracted

The amount of time Americans (including runners) spend eating while multitasking has risen sharply over the last three decades, according to a study published in the Journal of Consumer Affairs. This behavior makes it more difficult to monitor calorie intake. “It’s like reading on the treadmill,” says Dorfman. “You don’t do either well.” She notes you end up eating faster, which leads to overconsuming calories and weight gain.

New routine: Turn off the TV, put down the newspaper, and focus on your food. “It’s important to have an eating place,” says Dorfman. “Set the table wherever you are and remove all distractions.” If you usually eat lunch at your desk, stop scrolling through e-mails between bites. If you’re at home, don’t eat on the couch–sit at the kitchen table. Make eating an event, and enjoy it.

Try these energy-rich and nutritious recipes from fellow athletes.

Stumbling Blocks
Common nutrition mistakes that trip up runners

Eating too close to a run
Fifteen minutes after eating, insulin levels rise, says Deborah Shulman, Ph.D., leaving you feeling sluggish. So eat one and a half to two hours before a run. The exception? “Your body doesn’t release insulin midexercise,” says Shulman. A snack just before a run will keep you energized.

Making energy bars a meal
High in sugar and low in fiber, energy bars are perfect on long runs, but not ideal for weight loss, says Shulman. They won’t keep you full long, making it likely you’ll overeat at your next meal.

Overdoing sports drinks
Sports drinks are high in calories and meant to provide fuel for running an hour or longer, says Lisa Dorfman, M.S., R.D., or if you’re working out at a high intensity for at least 45 minutes. Otherwise, water or a low-calorie sports drink is your best option.

Not fueling up midrun
“You have 90 minutes of carbs in your system,” says Shulman. Run longer without midrun fuel and you’ll bonk, which won’t help you lose weight. Consume 30 to 60 grams of carbs (try a sports drink or dried fruit) for every hour you exercise to keep energy high.

Overeating post workout
Runners know they need recovery fuel after a workout, but they often overestimate how many calories they burn, which leads to overeating. “If you do an easy workout that’s 45 minutes or less,” says Dorfman, “100 calories is sufficient for recovery.”

Source: Nicole Falcone, Runner’s World


To help with your weight loss and diet plans, try Slim Trim today. Visit here for more information. Eat Slim! Stay Trim!

During the free-form days of summer, vacations, picnics, and carefree attitudes can all get in the way of healthy eating and weight control. January may be the traditional time to start a weight loss program, but with kids back in school and routines becoming more structured, fall is the perfect time to launch a diet and fitness regimen.

Even the fall weather can serve as an inspiration to be active and eat more healthfully. It’s the perfect time of year to hit the hiking trail, or bite into a crisp, delicious apple. Just breathing the fresh fall air makes you feel healthier.

In fact, in a survey of 1,500 moms conducted by the National Dairy Council’s “3-A-Day of Dairy” program, participants said fall is the ideal season to jump-start healthy eating and exercise programs.

The moms said they look forward to getting back to their regular routines (53%) and having more time to focus on themselves (41%) when their kids go back to school. They ranked summer second (behind the winter holidays) as the time of year when they tended to put on the most weight.

“Routines are ideal for helping people, especially moms, find time to fit in fitness, prepare healthier meals and make sure they take care of their own personal health needs,” says Cynthia Sass, MPH, MA, RD, an American Dietetic Association spokeswoman.

“The combination of more free time, regular routines, and the beautiful fall weather is an inspiration to eat better and be more active outdoors.”
A Bounty of Fall Foods

Sass suggests seeking out farmers’ markets to select from the nutritious bounty of fall produce.

“Eating foods in season tastes best because of the peak flavors,” she says. “Find a new recipe, or use a food in a different way than before.”

For example, pumpkin is great for far more than pie. How about pumpkin soup, toasted pumpkin seeds, or even a pumpkin smoothie?

“Toss some pumpkin, skim milk, and pumpkin pie spices into a blender for a nutritious breakfast or snack loaded with protein and lots of nutrients,” suggests Sass.

More suggestions: Stir apples into garden or chicken salads. Or make a mock cobbler by mixing cut-up apples (leave the peel on for more fiber), a teaspoon of brown sugar, a squeeze of lemon juice, and a pinch of cinnamon into the microwave for 5 minutes – it makes a delicious treat or oatmeal topping.

Weight Loss

Also, hearty soups are a terrific vehicle for all sorts of nutritious and delicious fall vegetables.

“Soups are super-filling, easy to make and freeze well,” says Ellie Krieger, RD, host of the Food Network’s Healthy Appetite show. “Make them with lots of vegetables and broth, instead of cream, for satisfying meals the whole family will enjoy.”

f you need help getting started, here are seven expert tips to help you jump-start your weight loss this fall:

1. Control your cravings. In the 3-A-Day survey, 52% of the moms said cravings were their biggest challenge in losing weight. Eating every few hours will prevent hunger, keep your blood sugar stable, and reduce cravings, says Sass. “Moms are so busy they tend to go too long without eating, then end up eating too fast, or the wrong kind of foods,” she says. One trick is to plan ahead: Bring along a baggie full of unsalted nuts and dried fruit for when hunger strikes. If sweet cravings are your downfall, Sass recommends chocolate – a few small pieces, that is. Let it melt slowly in your mouth so you can really savor the taste. Don’t avoid the foods you crave; just eat them in small portions.

2. Lace up your sneakers. Half the surveyed moms wanted to lose more than 20 pounds but 72% said they had 30 minutes or less to devote to exercise each day. “Something is better than nothing … even if it is 10 minutes in the morning and 10 minutes at night,” says Sass. “It does not need to be formal; just find ways to add more steps into your day.” If you make exercise social (such as walking with a neighbor), it’s more fun, less of a chore, and more likely to become routine. Owning a dog is another great way to get more exercise, as they need to be taken on walks regularly.

3. Don’t fail to plan. Write down your master plan for how you’ll fit in fitness and eat healthier and factor it in as you plan schedules for the new school year. “It is not enough to say you are going to exercise daily; you need to be more specific, such as going to the gym on the way to work Monday, Wednesday, and Friday,” says Elisa Zied, RD, author of So What Can I Eat?. And don’t forget to include snacks in your planning: “If you think of them as random eating, they are less likely to be healthy,” says Krieger. She suggests buying portable snacks such as fruit, nuts, single-serving yogurts, and low-fat cheese so they’ll always be handy. Snacks high in fiber and lean protein will keep you feeling full between meals.

4. Stock your kitchen with healthy choices. Having nutritious foods readily available makes it easier to work them into your diet. Always have cut-up fruits and vegetables on hand; pair them with low-fat yogurt dip for an instant snack or side dish. “Make it a rule to have some fruit or vegetables before you have a treat, like chocolate, and this way you are less likely to overdo the treat,” suggests Zied.

5. Start each day with breakfast. “Having breakfast gets your engine started during those critical morning hours when you are busy at school or work,” says Zied. “Skipping breakfast is an invitation for over-consumption of less nutritious foods later in the day.” Try to work fiber, lean protein, and fruits or vegetables into your breakfast. If you’re not a breakfast person, you don’t have to have much: A low-fat yogurt and a piece of fruit is enough to get your day started and control your appetite.

6. Strive for progress, not perfection. If you follow healthy food and fitness guidelines 80% of the time, the new habits will become a part of your life without overwhelming you. “Many people think in terms of black and white when they think about eating and fitness habits,” says Zied. “In reality, we should get comfortable living in gray, somewhere in between. Doing even 20 minutes of exercise, cutting portions by even a few bites, and switching from 2% milk to 1% milk — these small things can have a big impact on your health and on your life.”

7. Don’t forget portion control. As you get back into a more structured routine, it is a great time to get more detail-oriented. “Just like sharpening your pencils to get ready for school, break out the measuring cups and see how much food you have been putting on your plate,” says Krieger. “Portions have a tendency to get larger, so keep portion sizes in check by measuring the quantity once in a while.”

For more help with your weight loss plans, try SlimTrim. Click here to learn more.

Eat Slim. Stay Trim.

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
6. Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.

   Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.

   If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

7. Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

To help with your weight loss plan, along with diet and exercise, please visit SlimTrim1.com here.

Now available at a discount!

Healthy eating to all…