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.”
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
Full Fat Yogurt
High Sugar Meals
High-Fat Salad Dressings
|Sugar-Free Flavored Waters
Smartpop Microwave Popcorn
Whole Wheat Bagel with Peanut Butter
Skim or 1% Milk
Lowfat or Nonfat Yogurt
Frozen 8 oz cup of mixed yogurt
Whole Wheat Flour
Oatmeal, whole-grain cereals or nuggets
Low fat Soft tub Margarine
Fresh herbs, DASH, Lemon Juice
Leaf Lettuce, spinach, romaine
Women and RESISTANCE
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