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Summer food
Fitness, Nutrition & Supplements
Summer is a time for outside grilling, barbecues and summer cocktails, which usually means you'll be consuming a lot more calories. You'll be shocked by the amount of calories in some of our favorite summertime foods -- like corn. Try boiling your corn as opposed to grilling it, this will save you about 10 grams of fat and 30 to 100 calories per ear. If you enjoy slathering your corn in a little butter, don't worry about the added calories because summer is also a great time to get outside, enjoy the weather and get active. You can burn off 60 calories in one cob with a fun 15-minute walk. The best summer workouts are those that allow you to strike the best balance between calories in and calories out.
What do you guys do to burn off those extra summer calories?
Daily Fit Tip: Create a positive environment
There isn't enough said about how important it is to plan ahead when starting a weight loss program. Setting goals, creating a meal plan, and preparing for setbacks are three ways to set yourself up for success. But that work doesn't stop when your diet starts. Creating a positive environment for yourself during your weight loss will ensure that you get the support you need to meet your healthy lifestyle goals.
Over at America Takes it Off, AOL has five tips for meeting your weight loss goals. Believing in your ability to succeed, gathering your family and friends for support, and rewarding your hard work will help you stay motivated when the really hard work begins.
That's Fit is here to support you in your efforts as well. It's not too late to join the Summer Quick Fix Challenge and get yourself in shape by summer!
Over at America Takes it Off, AOL has five tips for meeting your weight loss goals. Believing in your ability to succeed, gathering your family and friends for support, and rewarding your hard work will help you stay motivated when the really hard work begins.
That's Fit is here to support you in your efforts as well. It's not too late to join the Summer Quick Fix Challenge and get yourself in shape by summer!
ATIO Summer Quick Fix Challenge #3: Need a boost? Yes!
Losing weight comes down to one basic principle: You need to burn more calories than you consume. And we all know that some of our calorie burn comes from exercising, but did you know that the majority happens away from the gym, when you're sitting at your desk, reading a book, even sleeping? That's your metabolism at work. Now, metabolism gets a bit of a bad rap -- We usually blame it for the gradual increase of the numbers on the scale. You know, the 'I'm gaining weight because my metabolism has slowed down' excuse. But I've got news for you: You can change your metabolism. In your favour. Yes, you can increase the amount of calories you burn doing everyday things, and it's not that difficult.
Our Friends at AOL Body recently talked about the High Metabolism Diet, which involves adopting habits that can increase your calorie burn. These are easy things, like drinking coffee or tea, snacking throughout the day and so on. So here's my challenge to you this week:
Increase your calorie burn by trying out some of these easy ways to boost your metabolism. Then share your results with us at the weekly weight-in.
For Chris, it's all about the power foods, and for Maggie, cutting calories is the key. Now it's your turn: How do you increase your metabolism? Share your ideas with us and other readers!
Life Fit with Laura Lewis: Change Your Habits, Change Your Life
Being Life Fit is about your total health, including the health of all of your relationships. Life Fit is a journey, not a destination. It is a process of continuous growth: physically, mentally, emotionally, and spiritually. Check in each Tuesday to Life Fit with Laura Lewis, author of "52 Ways To A Healthy You," as we explore our total life fitness. Then, weigh in with your own thoughts over at Laura's "Life Fit Chat" each Wednesday and Thursday for further discussion on the week's topic. Or check out "Ask Laura" every Friday for answers! For more information visit Laura at www.LauraLewis.com.Change your habits, and change your life. From an emotional, physical and nutritional perspective, we are the sum of our habits. By simply identifying our habits, which can be hard, and changing them -- which can be even harder -- we can transform our lives.
The first step in changing our habits is actually recognizing them. I recommend starting a Sum of Me Journal. For the next 30 days, journal all aspects of your day. Carry your journal with you and make meticulous notes.
Sum of Me Journal
- Upon waking, make note of your thoughts and your emotional state.
- Write down what you eat for breakfast.
- Where did you eat breakfast?
- What did you do while eating breakfast?
- How did you feel after eating breakfast?
- Write down when you exercise and the type of exercise you engage in.
- How did you feel before, during and after working out?
- Go through this same process each time you eat or drink anything.
- At the top of your journal create marks indicating the total ounces of water you should drink for your weight. Slash through the marks as you accomplish your daily water goal.
- Go through the journaling process each time you eat or engage in an activity.
ATIO Summer Quick Fix Challenge #2: What's your quick fix?
Let's face it: Losing weight (healthfully) is a long process. It's normal to expect to lose around 2 lbs a week, and if you have, say, 20 lbs to work off, you're looking at 10 weeks, if you stick to it diligently. But when we have an event coming up, be it a wedding, a high school reunion or just a day at the beach with your family, slow weight loss doesn't help; We need a quick fix. One of my favourite tips for slimming down quickly is this one from Jillian Michaels on AOL Body: Drop some water weight with a natural diuretic. It might not seem like much, but trust me -- that little black dress will fit better. Another tip? Sit up straight -- it will instantly take 10 lbs off your frame.
We've all been there -- now take the challenge:
Share you tips! What makes you look (or feel) slimmer in a hurry? How do make sure you look your best for a big event?
We'll be sharing some of your tips on AOL Body. And, like last week, we'll be checking in with you on Wednesday to see how you did. Until then, happy dieting!
The Daily Turn On! The Carb Rules for Weight Loss Success
Life is too short not to be fully "turned on." The Daily Turn On! energizes all aspects of "you." Every Monday The Daily Turn On! with That's Fit Life Fit expert Laura Lewis will provide you with ideas and tips to awaken your mind, your body and your life as you journey through each day of the week! Check in each Monday to get your tip for Turning On every day of your life.For many years I have been teaching people how to lose weight naturally. Getting back to basics is what it's all about! In the spirit of the America Takes it Off! I decided to give you a few of my simple techniques for losing weight and keeping it off. And here is the deal. If you follow my advice, you will lose weight. No question. For more information about how you can lose way, read each of my daily columns for easy-to-implement tips for losing weight the "right way." You may also want to check out my book, 52 Way To A Healthy You. This book offers one tip a week for changing your lifestyle to help you live your best and most health-filled life.
Carb Rules according to Laura
Carb Rules according to Laura
- Cut the sugar, lose the weight. Easy ... yes? Remove all refined sugars and carbs this week. Eliminate any sugar in your diet, and replace it with fresh, high fiber fruits such as whole berries (my favorites are raspberries) and apples. Avoid dried fruits, super ripe bananas, pears and melons. Do not drink processed fruit juices. You may drink fresh veggie juices. If you prefer to buy vegetable juice rather than "juicing" at home, be sure to check the ingredients on the label to make sure the product does not contain any fruit juices. And, drink plenty of filtered water.
- Cut the refined white flour products. Refined carbohydrates are the white stuff: white rice, white bread, potatoes, and all things containing white sugar. Examples: Replace traditional white pasta normally made with semolina flour (white flour) with brown rice pasta. One two ounce serving has as much fiber as a medium-sized apple. Also try whole wheat pasta and corn pasta. You will automatically bump up your fiber, vitamins and minerals. "Veggie colored" pastas are not high in fiber or nutrients, which means they are not a good substitute. Replace your white bread with real whole grain bread. Try spelt bread, whole rye (read the label) or for a change try Ezekiel bread. My favorites are the Ezekiel english muffins.
- Keep the carbs low: four to six servings per day are all you need. Be sure you are eating a balanced diet of lean protein, fresh veggies and moderate amounts of essential fats.
- Eat your carbs early in the day. As you move towards evening meals, eat primarily protein and veggies. And to be purposefully redundant ... drink plenty of water!
ATIO Summer Quick Fix Challenge #1: The 'diet' foods that will ruin your diet
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There are a few diet truths out there: Fruit and veggies are good, excessive fat and calories are bad. But when food manufacturers are looking to make a profit, these truths can sometimes be blurred and exploited. That's why you need to be your own diet detective. Don't worry -- we're here to help you figure out what's actually good for your waistline and what's not. AOL Body recently revealed the most common diet food imposters. What made the list? Here are a few:
- 'Real Fruit' Juice. Don't believe the name -- it's mostly just sugar, and can run you up to 300 calories.
- Chicken and Turkey Hot Dogs. They have just as much fat as regular ones.
- Sugar-free Sweets. Sugar-free stuff still has calories -- the only difference? The calories come from sugar alcohols instead.
What 'diet' foods are ruining your diet? How can you eliminate them from your diet? Think about it, share it with us, and then take action!
We'll be checking back in with you on Wednesday. Until then, happy slimming!
12 "healthy" foods that really aren't:
Why? Click to find out!
Introducing America Takes It Off: Summer Quick Fix Challenge
We're teaming up with our friends at AOL Body to bring you America Takes It Off: Summer Quick Fix Challenge. Each week, we'll offer you tips and tricks to get you looking your best in time for summer. Watch for these great upcoming features:
- Each Monday, we'll issue you a Summer Quick Fix Challenge.
- Don't be shy -- reveal how many pounds you've lost each Wednesday in our Summer Quick Fix Poll, and we'll keep track of your progress in our Wednesday Weigh-in feature.
- Each Friday, we'll reveal how you did and talk about what worked.
Are you ready to take on the challenge and welcome a new you in time for summer? Yeah, we thought so. We'll see you back here on Monday, May 5th for our first Summer Quick Fix Challenge.
Finding the motivation to work out
How long have you been thinking about starting a new diet or fitness routine? For me, I spent almost a year "considering" exercising before I finally got things moving. As my mid-section continued to expand, I made excuses about work, time, family commitments, etc. Sound familiar?
Most people need to find their "passion reason" for working out -- the emotional motivator they need to stick to their fitness goals. You can find your own "passion reason" by making a list of things that are important to you -- your "power list." By jotting down a few goals, and ways in which you'll achieve them, you can find the justification you need to lace up those running shoes and hit the pavement (or the gym, or wherever you go to keep active).
Now that I've found this, I think I'll re-evaluate the "passion reason" that got me started, which was, essentially, to avoid public embarrassment. When I started running, I told the readers of my personal blog that I'd post before and after pictures of my gut. While I've definitely made some progress these last couple months, now that the deadline is approaching, I may have to renege on that promise.
Need ideas for your list? Jorge Cruise makes some great suggestions here.
