Slim and Fit Arizona News Letter

Food For Thought: “The Key to happiness is having dreams, the key to success is making dreams come true.” SLIM THOUGHTS: Diet Proof your Home You might feel like grabbing “junk” once a day or several times a day. The urge might be at home, in the office or while you’re driving. Identifying the environment and creating an obstacle between yourself and the “junk” will give you some time to get your thoughts back in order before you self-sabotage. These little diet alternatives will help you make better choices. Health isn’t about chance …it’s about Choice!
High Calorie Snacks	Fair Alternatives
Kool-Aid or Juice Drinks Butter microwave popcorn Pop Doughnuts Whole Milk Full Fat Yogurt Bacon Cookies Ice Cream White Flour High Sugar Meals Butter Hard Margarine High-Fat Salad Dressings Salt Shaker Iceberg Lettuce	Sugar-Free Flavored Waters Smartpop Microwave Popcorn Diet Pop Whole Wheat Bagel with Peanut Butter Skim or 1% Milk Lowfat or Nonfat Yogurt Canadian Bacon Graham Crackers Frozen 8 oz cup of mixed yogurt Whole Wheat Flour Oatmeal, whole-grain cereals or nuggets Olive oil Low fat Soft tub Margarine Vinaigrette Fresh herbs, DASH, Lemon Juice Leaf Lettuce, spinach, romaine
FAST FITNESS: Women and RESISTANCE One of the biggest myths is that women will get large, bulky muscles if they lift weights. WRONG! Men have 20-30 times more testosterone than women, and as a result, tend to build more lean body mass than women. Women, will get tight, ﬁrm muscles when they lift weights – sounds great doesn’t it? Dieting places a lot of stress on the body and forces the body to lose weight from both fat and muscle. If you do nothing but cardio and never lift weights, you will lose muscle. Many women think that if they just look at a barbell, then they’ll immediately begin to look like a big, hairy, grunting bodybuilder. Never happen — no way, no how. Women just don’t have enough testosterone to build large amounts of muscle. Unless you’re on steroids, there is nothing to worry about. In fact, the more fat you lose and the more muscle you gain — the leaner you’ll look. In a study conducted by renowned exercise physiologist, Dr. Wayne Westcott, 72 people followed an exact diet and exercised for 30 minutes three times a week for eight weeks. The 72 people were then divided into two groups. Both groups exercised for 30 minutes — one group did only aerobic exercise; another group did aerobic exercise and weight machines combination. At the end of eight weeks, the 30 minutes of cardio-only group lost three pounds of fat and a half-pound of muscle. On the other hand, the combination cardio/weight training group lost 10 pounds of fat and gained two pounds of muscle. Both groups exercised 30 minutes, but the difference in results was quite dramatic and proves just how effective weight training is. Weight training has numerous beneﬁts that go beyond just looking better. Resistance training can stave off osteoporosis by increasing your bone mass. By age 70, the average female has lost approximately 30 percent of her bone mass. Slim Recipe: Eggplant Parmesan 1 large eggplant, sliced 1 tbsp olive oil 2 tbsp parmesan cheese, grated 2 oz part skim mozzarella cheese 1 1/2 cups spaghetti sauce Lightly coat broiler pan with olive oil. Set oven to broil. Broil eggplant 5 minutes on each side. Layer in a shallow baking dish, eggplant slices, sauce, and then cheeses. Bake 450 degrees for 20 minutes or until heated through and cheese melts (don’t brown cheese) Yours in Health ! Slim & FIT Chris Lombardo 15475 N Greenway-Hayden Loop Road #B-17 Scottsdale, AZ 85260 623-208-7546