Looking to Lose Weight the "Healthy Way" [Forum]

Well I am new to the world of blogging, so I decided with dietblog. I am hoping I will finally be able to start my diet, and STICK with it this time. I had a baby 7 months ago, and now I am struggling to actually get in the mood of happy weight loss. My goal is to lose 30lbs, but the healthy way. Ive lost 10lbs with the weight watchers diet, which made me very happy, but fell off the wagon. Ive tried the hCG diet for about a week, and I felt like I was starving myself. I gave that up because it didnt give me the motivation to take care of my baby or even clean the house. I am a stay at home mommy who is currently going to school online. When I stress, I turn to food. So I need help! I’m hoping that I can get the support I need through the dietblog community, so hello everyone!

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Looking to Lose Weight the "Healthy Way" [Forum]

Fall Apparel Guide: Get the Layers You Need

Filed under: Fitness , Running It’s a fact of athletic life: As the temperatures dip lower, so do our standards when it comes to what we look like while running . Who among us hasn’t piled on a cotton tank, old race tee, sweatshirt and jacket on that first chilly morning of the year, only to end up carrying half those items on the return portion of a lengthy run ? Working out in cold weather is always going to create certain challenges — we can’t help that. But with a little planning (and, yes, just a bit of shopping), you can avoid the eight random layers look and exercise in comfort and style, regardless of where the mercury rests. Altrec.com Let’s start at the top, shall we? While it’s only a myth that you lose the majority of your body heat through your head , it’s a fact that keeping your head covered while exercising in cool weather will help keep you toasty warm. You can opt for a full hat, like this Vinyasa toque ($24, Lululemon Athletica), or keep just your ears nice and cozy in a headband like Columbia’s Glacial Fleece Headring ($19.95, Altrec). Under Armour A high neck and thumb holes give the Under Armour UA Evo ColdGear Convertible ($59.99, Under Armour) an edge on the competition. The slim fit and long length means it’ll layer nicely under a coat or jacket when it’s really cold out, but the double-sided fabric that pulls moisture away from the skin means it will work perfectly on its own in temperatures closer to 55 degrees F. (Plus, it comes in some really lovely colors. Hey, it matters!) Backwoods.com For less brisk weather, the Icebreaker Women’s Atlas short-sleeved shirt ($49.99, Backwoods) is a great choice. Like all Icebreakers products, it’s made of merino wool, which is soft and warm but natural and breathable. We can see this as a layer beneath a light track jacket for the first few cool fall days. Burton.com Vests are a terrific option for when it’s starting to get quite chilly but it’s not exactly frigid. We like that this Women’s Starr vest ($69.95, Burton) features low-bulk technical fleece, so you get all the benefits of quick-drying, breathable, super-warm fleece but in a streamlined profile — important both for your running form and for looking cute. thenorthface.com Sometimes, however, you need full coverage. This Women’s Flight Apex Climateblock jacket ($159, The North Face) is full of good features. The shell is windproof (and we all know how vital that can be) but still breathable, so you won’t end up stewing in your own sweat while the rest of you shivers. It’s treated with a water-durable repellent, so you can run through snow and light rain without worrying, and it has reflective tape all over — extra important as the days get shorter. thenorthface.com There’s little that’s more miserable than running with hands that feel like they’re about to freeze off, so be sure to grab yourself a pair of gloves. We like that the Etip glove ($40, The North Face) allows you to work your MP3 player or phone with ease. Plus, when your gloves aren’t overly bulky, it’s easier to cram them in your pockets if the sun decides to heat things up. cw-x.com Now for the bottom half. Running tights tend to be the most popular option, and the Insulator PerformX tights ($79.95, HDO Sport ) are certainly a quality option with auto-sensor nanotechnology fabric, which works to keep the surface temperature constant (and you comfortable), even in the coldest weather. www.injinji.com And, of course, there are your feet. Most runners would suggest you not layer socks for warmth while running as it can change the fit of your shoe and therefore the way you run. But you can trade your socks for a warmer version, like the Ex-Celerator Compression Toesock ($38, Injinji). The over-the-calf style provides extra warmth while the compression system amps up blood circulation. Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans and workouts . Permalink | Email this | Comments

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Fall Apparel Guide: Get the Layers You Need

24-Hour Weight Loss Plan: Burn Calories Around the Clock

Filed under: Diet & Weight Loss Getty Images Do you wake up about the same time every day sans alarm clock? Does your tummy start grumbling a few minutes past your regular lunch hour? That’s your ingrained body clock, and researchers now know that circadian rhythms — a 24-hour cycle that maintains your body’s schedule — are involved in sleep, weight gain, mood disorders and certain diseases. Circadian rhythms are indelibly linked to weight loss because they affect body temperature, blood pressure, heart rate and hormones. Research conducted at Oregon Health and Science University suggests that during the “wake phase,” you metabolize food faster to provide the body with energy in the form of calories. In the “sleep phase,” your digestive tract slows down, body temperature drops and mental alertness decreases. Make the most of your own circadian rhythms by following our body clock guidelines in order to lose weight, boost stamina and get fitter — fast! 6 a.m. Your biological ticktock starts the moment you wake up and is affected by how long you’ve slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they’re also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions. What to do: Buy blackout curtains , turn your phone off and catch up on at least eight hours of sleep per night. 7 a.m. Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake. What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine. 8 a.m. Are you a morning exerciser? Eating 100-200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury. What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop. 9 a.m. Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? “Try releasing toxins first thing in the morning to stabilize your weight loss attempts,” said registered dietician Joan Clark, co-author of “The Complete Idiot’s Guide to the Glycemic Index .” “We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches.” What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches. 10 a.m. The “early bird who gets her worm” also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day. What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese. 11 a.m. Prior to a lunchtime sandwich or, in the face of pizza peer pressure, drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to 4 percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation. What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser. Noon Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body’s level of sodium and maintaining muscle tone. “It’s also necessary for proper kidney function, but it’s so easy to take water for granted,” said Dr. Donald Hensrud, co-author of “The Mayo Clinic Diet.” “Water cushions joints, carries waste away and protects your organs and tissues, too.” What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups. 1 p.m. Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and nonstarchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. “The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer,” said Hensrud. You require 25 to 35 grams a day! What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner. 2 p.m. Have a pickle for a snack! That’s right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What’s that mean to dieters? “The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake,” said dietitian Clark. “Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan.” What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring. 3 p.m. Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.) What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier and try pouring into a beautiful glass. 4 p.m. This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes. What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that’s impossible, trot outdoors in the sunshine to restoke stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple. 5 p.m. Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class! What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings. 6 p.m. In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now. What to do: Try a Power Pilates class or a Core Fusion DVD and you’ll feel pumped and primed for action all night long. 7 p.m. Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea. What to do: If you are still craving solids but don’t want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content. 8 p.m. High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair. What to do: Eat a p.m. meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away. 9 p.m. Sip a cup of warm milk since the carbohydrate and insulin released makes it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body’s temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night’s sleep. What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won’t cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks. 10 p.m. Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing. What to do: Brush and floss your teeth so you’re not tempted to nosh. 11 p.m. Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it’s important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down. What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you’ll set yourself up for success tomorrow! Midnight You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder. What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life! Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans , workouts and more . Permalink | Email this | Comments

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24-Hour Weight Loss Plan: Burn Calories Around the Clock

Labor Day Roundup: Healthy Barbecue Swaps

Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Thomas Barwick, Getty Images Labor Day marks the end of summer, and many folks celebrate by whipping up their favorite cookout foods one last time. Here are some healthier swaps to get you through the day without overindulging. Kabobs Swap out large servings of grilled meat for smaller portions and more vegetables. Chop meat into one- to two-inch cubes and thread on skewers with chunks of vegetables such as onions, tomatoes, zucchini, bell peppers and, my favorite, mushrooms. Alternating meat and vegetables on the kabobs creates a meal lower in calories and higher in vitamins and minerals from the brightly colored vegetables. Corn Salad Instead of slathering your corn on the cob with butter and salt, toss it with some cherry tomatoes and balsamic vinegar and enjoy a lower-calorie corn salad. Ingredients: 4 ears of corn, grilled. 1 cup cherry tomatoes, quartered 1 small red pepper, chopped 1 scallion, chopped 1/4 cup chopped basil 1 tablespoon balsamic vinegar 1 tablespoon lime juice 1 tablespoon olive oil Salt and pepper to taste Instructions: 1. Cut corn kernels off the cob. 2. Combine vegetables and basil in a large bowl. 3. Whisk together balsamic vinegar, lime juice and olive oil. Add to vegetable combination and mix well. Serves: 8 Nutrition Content (per serving): 82 calories , 2 g fat , 0 g saturated fat , 15 g carbohydrates , 3 g sugars , 2 g fiber , 2 g protein , 15 mg sodium Pasta Salad Typical pasta salads with mayonnaise-based dressings and large amounts of pasta can add up to more than 300 calories per serving. Swap in a vinegar-based dressing and cut the carbohydrates by mixing high-fiber vegetables for a lower-calorie side dish. Ingredients: 2 tablespoons red wine vinegar 1 tablespoon lemon juice 2 cloves garlic, crushed 2 teaspoons dried oregano 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper to taste 8 ounces whole-wheat spiral pasta, cooked according to package directions 1 large tomato, chopped 1 green bell pepper, chopped 1 yellow bell pepper, chopped 3 scallions, chopped 1 cucumber, chopped Instructions: 1. In a small bowl, whisk together the vinegar, lemon juice, garlic, oregano, olive oil, salt and pepper. 2. In a large bowl, combine the salad ingredients. Mix in the dressing and serve chilled. Serves: 8 Nutrition Content (per serving): 151 calories , 4 g fat , 1 g saturated fat , 27 g carbohydrates , 2 g sugars , 1 g fiber , 5 g protein , 19 mg sodium Fruit Cocktail A fruit salad is the perfect sweet treat for a hot day. Instead of adding large amounts of sugar or syrup, add flavor with fresh herbs, such as basil or mint, and a small amount of lemon juice. Chop up whatever fruit you have (watermelon, peaches, blueberries and pears are all in season right now) and add the juice from one lemon (or lime) and about 1/4 cup of chopped basil or mint. Make a day in advance to allow the flavors to blend together. For more healthy cookout recipes, check out my makeovers of these Five BBQ Classics. Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom’s meatloaf to your kid’s favorite dessert — let me lighten it up. Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you’re eating healthy foods. Have a recipe in need of rehab? Send us your recipe! Permalink | Email this | Comments

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Labor Day Roundup: Healthy Barbecue Swaps

Fruit and Veggies Could Decrease Lung Cancer Risk: This Week on AOL Health

Filed under: Diet & Weight Loss , News Antonio Mo, Getty Images If you’re struggling to quit smoking and looking for other ways to be healthy, new research has found that a diet high in a variety of fruits and veggies could reduce your risk for lung cancer . Though the authors did say that the best way to reduce your risk of cancer is to kick your tobacco habit for good, adding more of these foods — and different varities — could have similar, though less significant, benefits. “It makes sense to assume that it is important that you not only eat the recommended amounts but also consume a rich mix,” lead researcher Dr. H. Bas Bueno-de-Mesquita said in a statement. Visit AOL Health to read the full story and see what other experts have to say. Quitting smoking is a tough battle, and so is losing weight. Despite some setbacks, That’s Fit weight loss blogger Ashley is pushing through her struggle to get fit and get back on the right track. Permalink | Email this | Comments

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Fruit and Veggies Could Decrease Lung Cancer Risk: This Week on AOL Health

Fresh Fall Meal Plan

Filed under: Diet & Weight Loss Getty Images Say goodbye to awful sugar-free, fat-free junk that’s supposed to help you lose weight . I designed this delicious, high-antioxidant , two-week meal plan to give you energy through busy days and help you drop a size before the leaves start to fall. It contains simple, easy-to-make recipes that use tasty, seasonal ingredients you’ll love, as well as grab-and-go options for hectic days. You’ll enjoy three meals and two snacks per day, and I encourage you to drink eight glasses of water with a squeeze of lemon and two cups of green tea , as well. WEEK 1 Monday Breakfast : Honeycrisp Breakfast Parfait 1/2 cup low-fat cottage cheese mixed with 1 chopped Honeycrisp apple and 10 almonds, sprinkled with 1/4 teaspoon cinnamon Snack: 1/2 cup sliced cucumber and 1/2 cup diced zucchini, dressed with 2 teaspoons olive oil, 1/2 teaspoon fresh parsley and 1/2 teaspoon fresh dill. Lunch: Cheesy Black Bean Soup 1 cup black bean soup topped with 2 tablespoons crumbled, reduced-fat feta cheese Side salad: 1 cup Bibb lettuce, 1/4 cup sliced cucumber, 1/4 cup sliced mushrooms and 1/4 cup chopped tomato dressed with fig vinegar and squeeze of lemon Snack: Mix 1 teaspoon sunflower seeds, 1 teaspoon pumpkin seeds, 8 walnuts and 2 chopped dried apricots Dinner: Grilled Rosemary Chicken With Roasted Veggies 4-ounce chicken breast brushed lightly with olive oil and seasoned with 1/2 teaspoon dried rosemary, salt and pepper to taste before grilling Serve with 1/2 baked sweet potato and 8-10 roasted asparagus spears roasted and drizzled with balsamic vinegar. Tuesday Breakfast: Vanilla Walnut Oatmeal 1/2 cup cooked oatmeal made with 1 cup skim milk Mix in 1 tablespoons chopped walnuts, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom Snack: 2 celery stalks with 2 teaspoon almond butter sprinkled with 1/4 teaspoon cinnamon Lunch : Tarragon Grilled Chicken Breast With Tomato and Eggplant Stack 4-ounce chicken breast brushed lightly with olive oil and seasoned with 1 teaspoon fresh tarragon, salt and pepper to taste before grilling Tomato and Eggplant Stacker Layer 1 1/4 inch-thick sliced, grilled eggplant and 1 1/4 inch-thick sliced tomato; repeat three times. Top with 1 ounce part-skim shredded mozzarella cheese. Snack: 3/4 cup nonfat plain yogurt mixed with 1/2 cup canned pumpkin sprinkled with 1/4 teaspoon cinnamon Dinner: Salmon With Steamed Spinach and Cucumber-Yogurt Sauce Keri Glassman 1 cup nonfat plain yogurt 1 cup seedless cucumber, diced 2 teaspoons chopped fresh dill or 1 teaspoon dried 2 teaspoons lemon juice Salt and freshly ground black pepper 4-ounce skinless salmon fillet, preferably wild (about 3/4-inch thick) 2 cups baby spinach 1 teaspoon olive oil 1. Combine yogurt, cucumber, dill and lemon juice in bowl. Add salt and pepper to taste. Set aside. 2. Grill salmon 3 to 4 minutes per side or until the fish is cooked through. 3. Steam spinach and toss with olive oil and squeeze of lemon. 4. Top salmon with 2 tablespoons of the reserved cucumber-yogurt sauce and serve with spinach on the side. Refrigerate remaining sauce for another use. Wednesday Breakfast: Hearty Whole-Grain Toast With Avocado and Tomato 1 slice whole-grain toast topped with 1/4 avocado and 1 to 2 slices tomato, then drizzled with 1 teaspoon olive oil and squeeze of lemon 8-ounce DIY green tea latte made with skim milk Snack: 1 cup red bell pepper slices with 2 tablespoons hummus Lunch: Salmon, Spinach and McIntosh Salad 2 cups baby spinach leaves, 1/2 cup chopped McIntosh apple and 1 tablespoon chopped pecans dressed with 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1 tablespoon olive oil, and salt and pepper to taste. Top with 4-ounce poached salmon. Snack: Cinnamon Sweet Potato “Chips” Cut 1/2 sweet potato into 1/4 inch-thick slices. Spread single layer on baking sheet and mist with 2 sprays olive oil. Sprinkle with 1 teaspoon cinnamon and bake at 400° F for 30 minutes or until crispy. Dinner: Roasted Pork Tenderloin With Veggies and Mashed Cauliflower Thursday Breakfast: Berry Banana Breakfast Smoothie Snack: 1 sliced pear sprinkled with 1/4 teaspoon cinnamon 10 pecan halves Lunch: Turkey Burger 4-ounce grilled turkey burger topped with 2 teaspoon Dijon mustard, 1 slice tomato, 1 tablespoon Gorgonzola cheese. Serve with 1 cup steamed spinach. Snack: 1 steamed artichoke topped with 2 tablespoons grated Parmesan and squeeze of lemon Dinner: Hearty Greek Salad Friday Breakfast: Grab ‘n’ Go Cereal 3/4 cup Nature’s Path Organic Smart Bran with 1 cup skim milk and 2 tablespoon ground flaxseed Snack: 1 cup steamed edamame, topped with sea salt and pepper to taste Lunch: Warm Turkey Melt Layer 1 slice whole-grain bread with 4 slices roasted turkey breast, 1 slice tomato and 1/4 cup sprouts. Then melt 1 slice reduced-fat cheddar cheese on top in broiler. Serve with 1 cup sliced red bell peppers Snack: 1/2 cup nonfat plain Greek yogurt mixed with 1/2 cup raspberries and 1/2 teaspoon unsweetened cocoa powder Dinner: Flank Steak, Mushroom and Onion Saute Saute 1 cup shiitake mushrooms and 1/2 cup chopped yellow onion in 2 teaspoons olive oil. Spoon over 4-ounce broiled flank steak. Side salad: 1 1/2 cups mixed mesclun greens, 1/4 cup chopped bell pepper, and 1/2 cup sliced cucumber. Dress with vinegar of choice. Saturday Breakfast: Harvest Veggie Omelet Lightly coat skillet with 2 sprays canola oil and saute 1/4 cup chopped red bell pepper, 1 tablespoon chopped yellow onion and 1/2 cup chopped zucchini over medium-high heat until tender. Beat 1 egg and 3 egg whites with 1/4 teaspoon cayenne pepper and 1/4 teaspoon salt to prepare omelet. Serve with 1 slice dry whole-grain toast Snack: 1 cup carrot sticks with 2 teaspoon natural peanut butter Lunch: Rustic Grilled Chicken Salad 4-ounce grilled chicken over 2 cups shredded greens and red cabbage, 1/2 cup roasted butternut squash (see recipe), 1/2 cup sliced fennel, 1 tablespoon crumbled goat cheese, 1 tablespoon chopped walnuts dressed with fig vinegar Snack: 8-ounce DIY green tea latte made with skim milk and 18 pistachios Dinner: Shrimp With Crispy Kale Chips Sunday Breakfast: Caramelized Grapefruit Slice and section 1/2 grapefruit. Broil and top with 1/2 teaspoon cinnamon. Pair with 3/4 cup nonfat plain Greek yogurt mixed with 2 tablespoon ground flaxseed, 1/4 teaspoon vanilla extract and 1/8 teaspoon cardamom . Snack: 1 cup endive leaves with avocado salsa (mix 2 tablespoon chopped avocado with 1/2 cup salsa) Lunch: Spicy Lentil Soup 1 cup lentil soup sprinkled with 1/2 teaspoon cumin Serve with 1 cup steamed broccoli tossed with 1/2 teaspoon olive oil and 1 teaspoon pine nuts Snack: Roasted Butternut Squash Keri Glassman 1 butternut squash, peeled 2 tablespoons olive oil Dash kosher salt 1. Preheat oven to 425° F. 2. Spray a heavy baking sheet with canola or olive oil spray. 3. Cut the squash in half lengthwise, remove seeds and cut into chunks. 4. Toss with oil and sprinkle with kosher salt, making sure the squash is evenly coated. 5. Spread in single layer on the prepared baking sheet and bake 20 minutes. 6. Flip and bake 15 more minutes or until golden brown. Dinner: Apricot Chicken With Broccoli and Cauliflower Combine 1/2 chopped apricot with 1 tablespoon raisins, 2 teaspoons balsamic vinegar, and 1 teaspoon olive oil. Spoon over 4-ounce grilled chicken breast. Serve with 1/2 cup each steamed broccoli and cauliflower. WEEK 2 Monday Breakfast: Monday Morning Peach Delight 1 sliced peach topped with 1/2 cup low-fat cottage cheese and 8 walnut halves, sprinkled with 1/4 teaspoon cinnamon Snack: 1 cup sliced red cabbage drizzled with 1/4 teaspoon olive oil, 1 teaspoon cider vinegar, 2 teaspoon dried cranberries and 2 teaspoon slivered almonds. Lunch: Chicken Sausage With Garlic Roasted Brussels Sprouts 4-ounce chicken sausage (prepared according to package directions) 1 cup Brussels sprouts, halved and roasted with 2 teaspoon olive oil and ½ teaspoon minced garlic Snack: Beet and Carrot Chips 1 medium beet, thinly sliced 2 large carrots, thinly sliced 2 teaspoons olive oil Dash sea salt 1. Preheat oven to 350° F. 2. Place veggies on baking sheet. Brush with olive oil and sprinkle with sea salt. 3. Bake 8 to 12 minutes or to desired crispness. Dinner: Broiled Cod With Spinach and Onion Saute 4-ounce broiled cod served with 2 cups spinach sautéed with 1/4 cup onion in 1/2 teaspoon olive oil Side salad: 1 cup arugula, 3 orange slices, 1/2 cup chopped fennel For dressing, mix 2 teaspoon olive oil, 1 tablespoon balsamic vinegar, and salt and pepper to taste. Tuesday Breakfast: Eggs-cellent On-the-Go 2 hard-cooked eggs with 2 high-fiber crackers; top eggs with 1/4 teaspoon paprika Snack: 8-ounce soy milk latte with 10 almonds Lunch: Tuna and Artichoke Salad 4-ounce chunk light tuna in water drained over 2 cups romaine lettuce with 1/4 cup hearts of palm, 1/4 cup artichoke hearts and 1/2 cup grape tomatoes. Dress with 2 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste. Snack: 1 sliced granny smith apple sprinkled with 1/4 teaspoon cinnamon Dinner: Tofu and Broccoli Stir-Fry Saute 4 ounces cubed firm tofu, 1/4 cup chopped red bell pepper, 1/4 cup water chestnuts, 1/4 cup snow peas, 2 tablespoon cashews and 1/2 teaspoon sesame oil. Serve with 1 cup steamed broccoli. Wednesday Breakfast: Peanut Butter Toast 1 slice whole-grain toast with 2 teaspoons natural peanut butter 8-ounce latte made with skim milk Snack: 2 celery stalks with 2 tablespoon hummus Lunch: Split Pea Soup With Fall Veggie Salad 1 cup split pea soup sprinkled with 1 tablespoon grated Parmesan cheese Side salad: 1 cup red leaf lettuce, 1/4 cup sliced zucchini,1/4 cup shredded carrots, 1/4 cup sliced radish, 1 tablespoon sunflower seeds. Dress with 1 teaspoon olive oil, a squeeze of lemon, and salt and pepper to taste. Snack: 1/2 grapefruit sectioned, topped with 2 tablespoons nonfat ricotta cheese mixed with 1/4 teaspoon cinnamon Dinner: Dijon Salmon and Chickpea Salad 4-ounce broiled salmon topped with 1 teaspoon Dijon mustard and 1 teaspoon soy sauce. Serve with 8-10 steamed asparagus spears. Side salad: 1/3 cup chickpeas, 1 teaspoon lemon juice, 1 teaspoon chopped fresh dill, and sea salt to taste. Thursday Breakfast: Nut ‘n’ Apple Yogurt Mix 3/4 cup nonfat plain Greek yogurt with 1/2 chopped Granny Smith apple and 8 pecan halves. Snack: 1 quartered whole-wheat tortilla (such as La Tortilla Factory) sprinkled with sea salt and baked 10 minutes at 350° F Serve with avocado salsa: Mix 2 tablespoons chopped avocado with 1/2 cup salsa. Lunch: Lemon Salmon Salad Combine 1 cup chopped romaine lettuce, 1 chopped plum tomato, 1/4 cup sliced carrots, 1/4 cup chopped yellow bell pepper, and 1/2 cup artichoke hearts. Top with 4 ounces canned salmon and 18 pistachios. Drizzle salad with 1 ounce lemon juice and 1 teaspoon black pepper. Snack: Spiced Carrot Crisps: Toss 1 cup thinly sliced carrots with 1/8 teaspoon cardamom and 1/4 teaspoon cinnamon. Place on baking sheet and brush with 1 teaspoon olive oil. Bake at 350°F for 8 to 12 minutes. Dinner: Roasted Pork, Squash and Spinach Salad Keri Glassman 4 ounces pork tenderloin 1 tablespoon dry mustard Salt and pepper to taste 1 teaspoon freshly squeezed lemon juice 2 tablespoons olive oil 1/2 teaspoon honey 1 cup spinach 1/2 cup roasted butternut squash (see recipe) 1/2 cup shredded red cabbage 1/4 cup chopped mushrooms 1/2 cup sliced red bell pepper 1. Preheat oven to 400° F. 2. Rub the pork with dry mustard and sprinkle with salt and pepper. Place in a roasting pan lightly sprayed with cooking spray. 3. Cover with foil and bake 30 to 40 minutes or until a meat thermometer reads 150° to 160° F. Let stand 5 minutes. 4. Combine lemon juice, oil, honey, and salt and pepper to taste in small bowl. Toss with spinach, squash, cabbage, mushrooms and red bell pepper in serving bowl. 5. Thinly slice pork and serve over prepared salad. Friday Breakfast: Open-Faced Egg and Cheese Scramble 1 egg and 3 egg whites. Serve over 1 slice whole-grain toast and sprinkle with 1/4 teaspoon paprika and 1 ounce shredded, reduced-fat cheese. Snack: 15 red grapes with 10 almonds Lunch: Cheesy Potato Bake 1 baked sweet potato topped with 1/2 cup low-fat cottage cheese and 1/2 teaspoon cinnamon Snack: 3 cups air-popped popcorn with 1 tablespoon dried cranberries and 1/4 teaspoon cinnamon Dinner: Balsamic Grilled Chicken With Asparagus Grill 4-ounce chicken breast brushed with 1 tablespoon balsamic vinegar, 1 teaspoon olive oil, salt and pepper. Serve with 1 cup steamed asparagus topped with 2 tablespoons Parmesan cheese. Saturday Breakfast: Cinnamon Pecan Quinoa Add 1/2 cup plain soy milk to 1/3 cup cooked quinoa and heat for 30 to 60 seconds in microwave. Mix with 2 tablespoons chopped pecans and 1/2 teaspoon cinnamon. Snack: 1/2 cup sliced cucumber, 1/2 cup tomato, and diced red onion with 2 tablespoons olive oil and lemon juice Lunch: Southwestern Stuffed Acorn Squash Snack: 3/4 cup nonfat plain Greek yogurt mixed with 2 teaspoons natural peanut butter Dinner: Broiled Scallops With Warm Spinach and Green Beans 4 ounces broiled scallops over bed of 1 cup steamed spinach 1 cup green beans tossed with 2 teaspoons olive oil and 1 teaspoon sliced pecans Sunday Breakfast: Goat Cheese and Veggie Omelet Saute 1/4 cup chopped broccoli and 1/4 cup chopped mushrooms in 1 teaspoon olive oil. Beat 1 whole egg and 3 egg whites to prepare omelet. Top with 1 tablespoon crumbled goat cheese. Snack: 1 cup carrot sticks with 2 teaspoons almond butter Lunch: Sprout Oat Sandwich 1 slice oat nut bread topped with 2 tablespoons hummus, 1/4 avocado, 1/4 cup sprouts, 4 cucumber slices and artichoke hearts on side Snack: Peel, core and slice 1 Honeycrisp (or other tart apple) into 1/2 inch-thick rounds. Grill apple slices until just tender, turning once, and top with 1 ounce shaved sharp cheddar cheese. Dinner: Baked Chicken Parm With Spaghetti Squash 4-ounce grilled chicken breast topped with 1/2 cup marinara sauce, 2 tablespoons melted part-skim mozzarella and served over 1 cup roasted spaghetti squash Permalink | Email this | Comments

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Fresh Fall Meal Plan

Walk Off the Weight This Fall

Filed under: Fitness , Walking Getty Images Give your workout routine a fresh start this fall. These four power walks will melt away fat while toning your entire body in less than 30 minutes. You can choose to do them indoors or out, and try a different walk each time you work out to beat exercise boredom. “Athletic striding smokes hundreds of calories when you boost the pace, duration and intensity,” said fitness expert Petra Kolber, creator of the ” Step by Step Strength Training ” DVD. “Exercisers underestimate how fast or how far they can walk, but you’ve got to push it to maximize fat-burning and muscle-toning benefits.” When you perform these walks, track your rate of perceived exertion , a scale that indicates when to bump up or decrease walking pace for faster results. Aim to walk four to five times per week. You’ll burn hundreds of calories and kick-start energy with each workout. WALK 1: SUPER-SCULPT BUTT AND THIGHS This cardio-sculpting program uses uphill walking on a treadmill to zero in on thighs, glutes and hips. “Do the workout on a treadmill first, so you’ll be more accustomed to the pacing and RPE, and then take it outside to natural hills in your hood,” said Reed. Minute 0:00-3:00 Warm up at 3 mph on a 3 percent incline. “If you feel like the intensity is too much at any point, decrease speed on the treadmill but maintain the incline,” he said. Try walking on your toes for 30 seconds and on your heels for another 30 seconds to prep lower-body muscles for hills . (RPE 3) Minute 3:00-6:00 Increase speed to 4 mph and gradually increase incline to 6 percent. “Increase the incline every 30 to 60 seconds so your body can adapt,” Reed said. Consciously contract your butt muscles as you stride at steeper grades. (RPE 4, 5) Minute 6:00-9:00 Increase speed to 4.5 mph (a brisk 13-minute mile) and gradually increase incline to 9 percent. “Lean into the hill to target butt and hips,” said Reed. (RPE 6, 7) Minute 9:00-15:00 Over the next seven minutes, maintain 4.5 mph and incrementally increase incline to the maximum. “Avoid holding onto the handrails. If you feel like you have to hold on, decrease speed until you can walk at this incline for several minutes,” said Reed. For 30 to 60 seconds, try walking with your hands on your hips to make legs work harder. (RPE 8, 9) Minute 15:00-20:00 Begin cooling down by lowering the percent of incline every 30 seconds or so. “Spend the last two minutes at a warm-up pace to allow heart rate to recover,” Reed says. Stretch on your own after every walk. (RPE 4, 3) WALK 2: DO-ANYWHERE YOGA - CORE WALK Strengthen your body, increase flexibility and flatten your abs with Petra Kolber’s yoga-walk routine. You’ll finish a speedy 15-minute walk with five minutes of core moves, and you’ll focus on contracting abdominals during the walk itself. “If you want more yoga and less walking, warm up with sun salutations,” Kolber said. “They key to yoga walking is breathing deeply through the nose to cultivate calmness,” said Kolber, creator of the “Breathe” DVDs. Instead of counting reps during core exercises, use eight full breaths per move. Minute 0:00-5:00 Walk briskly to warm the heart and muscles. Begin inhaling and exhaling only through the nose and allow your belly to expand fully during inhales. Start consciously focusing on pulling your navel into your spine and contracting all your belly muscles. (RPE 3, 4) Minute 5:00-15:00 Pump up the walking pace to 5 miles per hour (about a 12-minute mile). “As you breathe deeply, do an internal body scan and send your breath to areas of your body that seem tight or sore,” Kolber said. (RPE 5, 6) Minute 15:00-20:00 Do eight breaths (or one minute) per move. Standing side reach: Place left hand on left outer thigh and reach right hand overhead to reach up and out. Switch sides after four slow breaths. Boat pose: Sit on tailbone and grasp shins with your hands. Slowly extend both arms and legs in a V position and balance here. Yoga bicycle: Lie back into crunch position with knees bent and slowly cross right elbow to left knee and alternate sides using one movement per inhale/exhale. (Inhale, touch right elbow to left knee, exhale touch left elbow to right knee and vice versa). Side plank : From plank pose, keep right palm flat on the floor and shift body weight over to right side so left arm can reach up to the ceiling. Stack ankles and knees on top of each other and look up to left fingertips and hold for four breaths, then switch sides. Elbow plank: Press forearms and palms into mat, lift body into a straight line, hold for eight breaths. (RPE 7 for all). Stretch thoroughly. WALK 3: TREADMILL FAT BLASTER Breaking into a slow run or jog burns more overall calories on the treadmill, said Reed. To maximize caloric expenditure, keep your body guessing at what comes next. “To budge frustrating fat, try going faster than you’re used to and add new moves to prevent boredom and tap more muscle groups,” said Reed. Minute 0:00-3:00 Warm-up walk on a flat treadmill at 3.5 mph. (RPE 3) Minute 3:00-6:00 Pick up the pace to walk briskly at 4.5 mph. Take more steps (rather than longer steps) to pick up speed. (RPE 4) Minute 6:00-9:00 Reduce speed to 3.5 mph and intermittently lower hips into a half squat, or what Reed calls a “tunnel walk,” pretending you have to stoop to get through a tunnel. Don’t lean too far forward, which places undue stress on the lower back. (RPE 5) Minute 9:00-12:00 Bump up your speed to 4.5 mph and walk with arms raised overhead about shoulder width apart. “This will increase heart rate by 10-20 beats per minute. Reed calls this the “field goal walk” and said it places great demands on the cardiovascular system. (RPE 6, 7) Minute 12:00-15:00 Lower your arms and walk briskly for the next three minutes at 4.5 mph. (RPE 5) Minute 15:00-18:00 Break into a slow jog, gradually increasing speed on a flat treadmill until you’re running 6 mph. “Keep arms pumping naturally at your sides and be aware of foot placement on the treadmill,” said Reed. (RPE 7, Minute 18:00-21:00 Gradually decrease pace to walk 4 mph and begin cooling down. (RPE 6) Minute 21:00-24:00 Finish with a slower warm-up pace, then stretch. (RPE 3) WALK 4: OUTDOOR ENERGY BOOSTER This 20-minute “soul walk” pumps up your calorie burn and lifts your spirits. The focus is on connecting your mind to your movements and on stretching tight muscles. “On this steady-state walk, focus on objects you’re passing, the way your body feels and on your own deep breathing,” said Kolber. Minute 0:00-4:00 Find a quiet place to take in your surroundings and sit cross-legged. Close your eyes and place your hands on your lower abdomen. Breathe in deeply, allow belly to expand and pause at the end of your inhales as you breathe calmly for several minutes. Blink open your eyes, inhale deeply and shake everything out. (RPE 2) Minute 4:00-8:00 Slowly increase walking pace with arms pumping at your sides until you feel slightly out of breath. Listen to the birds and anything you hear in your surroundings. (RPE 3, 4) Minute 8:00-12:00 Bring your attention to the scents around you as you pick up your walking pace. Notice the different flowers or foliage that you pass. Match your breath to your pace, inhaling for four strides and exhaling for four strides. (RPE 5) Minute 12:00-16:00 Bump up walking pace again so you are breathless but not quite panting. Notice any negative thoughts that may enter your mind and simply exhale them away. Can you hear the call of different birds? Can you hear the sound of children laughing nearby? (RPE 7, Minute 16:00-20:00 Walk and observe nature as you gradually wind down. Check in to see how you are breathing. Can you slow your breath even more? Now shift your focus to the sounds around you. Lastly come back to the sights that you see and prepare to stretch. (RPE 5) Hold the following stretches, in any order, for 60 seconds immediately after walking (RPE 3). Seated hamstring stretch: Sit with legs extended in front of you, feet flexed up, and elongate from the waist. Fold over shins to grab ankles, shins or calves. Side-lying quadriceps stretch: Lie on right side with head in bent right arm and pull left heel to buttocks. Press knees together and hold left foot to buttocks with left hand for 60 seconds, then switch sides. Supine hip stretch: Lie back and cross right ankle over left knee. Reach through to grasp left shin and pull it closer into chest. Elongate from the tailbone and switch sides after 60 seconds. Trying to lose weight this fall? Our Fresh Start weight loss guide will help you reach your goals with meal plans , tips and more . Permalink | Email this | Comments

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Walk Off the Weight This Fall

Suggestions to Help Me Lose Weight? [Forum]

My name is Tyler. I am 19 years old. I should weigh about 145 lbs, but I weigh 180 lbs. I’ve tried everything, excluding surgery. I am just now getting back into the exercising and running, but I blew my knee out 3 years ago. What can you suggest for me, to help me lose this weight before my fiancée comes back from Iraq in March?

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Suggestions to Help Me Lose Weight? [Forum]

Mobile Apps for Foods [Forum]

I was thinking of getting an app, hopefully one that shows nutrients in food, then using that to filter out food with a lot of extras. I see a lot of people struggling with weight loss. I dropped 10 but not am having trouble. Has anyone tried mobile apps for foods? Can you recommend?

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Mobile Apps for Foods [Forum]

Has a Doctor Ever Prescribed Weight Loss to You?

In not-so-gentle terms, a friend of mine was told by her doctor that she needs to lose weight. And regardless of her doctor’s good intentions, hearing this news was incredibly upsetting to her. To be fair, her doctor comes from a place of concern. With the number of overweight and obese adults on the rise , and the host of medical risks associated with undue weight gain, her doctor was ultimately looking out for her health and not trying to make her feel bad. Starting next week, my friend will be meeting with a nutritionist to figure out a healthy diet plan, and a physical therapist to start an exercise regimen. While still a little shaken from hearing the news, my friend is excited to make health her number one priority. With obesity becoming a growing concern, I am wondering if this sort of advice is becoming more common from doctors. Tell me . . . Has a Doctor Ever Prescribed Weight Loss to You? Yes No

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Has a Doctor Ever Prescribed Weight Loss to You?

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