The Daily Gain 
Gain knowledge, not pounds! A generous portion of news, tips, and highlights from the world of health.
Not in Love with your Love Handles?
Posted by juleslein on February 16, 2009
Love handles. Ah yes....the affectionate term given to that flabby area on the sides of your abdomen that you can't seem to get rid of.
The anatomic term for them is "obliques" and unfortunately this area of the body is often neglected when it comes to exercising the stomach and ab areas.
You have to start with long-duration aerobic exercise if you want to trim any part of your stomach.
Spot toning will prove ineffective because you need to raise your metabolism enough to burn that extra love handle fat. Remember, it's all about total body fitness and losing weight all over.
While doing basic crunches will help eliminate some of the fat around the obliques, here are some other exercises that focus more on the love handle area:
Leg Flutters
A lot of people don't realize that in order to tone your middle and love handle area you also need to strengthen your back. This creates a balance in your torso and reduces the fat on your back.
1. Lie on your stomach and lift your head up slightly
2. You can keep your arms straight out at your sides or bend them with your elbows resting beside you.
3. Lift your feet and knees off the floor and flutter your legs rapidly back and forth. Do this for 20 seconds. Take a 20 second break and then repeat again.
Twist Crunches
This exercise will work your internal and external obliques as well as the rectus abdominis. These are the two muscle groups that live around your waist. Fat is generally stored on top of these muscles, thus creating the love handle effect.
1. Lie on your back with your knees bent.
2. Carefully lift your head up and place your hands behind your head without locking your fingers together.
3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.
4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.
5. Repeat 25 times.
Standing Trunk Twists
This is a good aerobic-type exercise that will help get your heart rate up as well as burn some calories in your middle.
1. Stand with your feet about a foot apart and knees relaxed.
2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.
3. Twist back to the right and cross your left arm over your body in a punching motion.
4. Do 100 reps.
The Bottom Line:
Just like getting rid of belly fat, love handles will only firm up if you start increasing your body's metabolism by exercising 3-4 times per week for at least 30 minutes. This does not only include crunches, sit ups, etc but aerobic-type exercises that will get your heart rate up.
source: http://www.flat-stomach-exercises.com/love-handles.html
Should your sickness stop your exercise routine?
Posted by juleslein on February 09, 2009
Coughing, sneezing, congestion. Tis the season of sicknesses. According to the American Council on Exercise, the average adult has two to three respiratory infections every year.
What about your New Year's exercise goals? You've been doing so well about staying consistent. Do you need to put it all on hold while you recover? The answer: it depends.
A good rule to use is called, the "neck check." If your symptoms are all above the neck, like a runny nose or a sore throat, then you're okay to exercise. Of course you should always listen to your body and take the intensity of your workout down if your regular pace feels too strenuous.
If you're feeling a little congested, a little exercise can often help alleviate symptoms. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. But this is definitely a personal decision. You're the best judge of how you feel and what your body can handle when you're sick.
If you have any symptoms below the neck, such as body aches, chills, stomach problems or diarrhea, then you should take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal.
source: www.prevention.com
Skipping Breakfast: Part of your Weight Loss Woes
Posted by juleslein on February 02, 2009
by Jennifer Jacobson, RN, RD, MS
If you're in the habit of skipping breakfast, you're not alone. The number of Americans who regularly eat breakfast has been declining since
the 1970's.Don't be too hasty in the morning though—it just might be "the most important
meal of the day."
According to the National Weight Control Registry, a study involving nearly 3000 individuals who have lost at least 30 pounds and maintained the loss for at least 5 years, breakfast is a common denominator among successful dieters. Seventyeight percent of the participants reported eating breakfast daily, and only 4% reported never eating breakfast. Interestingly, the total calories consumed over the entire day did not differ among breakfast versus non-breakfast eaters, suggesting skippers make up for the lost calories later in the day.
When you skip a meal, especially breakfast, your body can go into starvation mode—a.k.a. fat storage mode. It doesn't know when you're going to feed it again, so it holds onto whatever energy you give it, resulting in a slower metabolism. You may also get so hungry that you end up overeating at the next meal, or resorting to convenience foods that are often high in calories and not satisfying, like candy.
Start planning ahead in order to make time for breakfast – or if you need help planning, consult a dietitian. The main thing to remember is to include fiber and protein— these two nutrients will help keep you full until lunch. Try whole grain cereal with milk, whole wheat toast with peanut butter and fruit, an egg-white omelet with veggies and low-fat cheese, a whole grain toaster waffle and yogurt, oatmeal with fruit and nuts…there are endless possibilities. You could even have leftovers from dinner! The important thing is to eat something to get your metabolism running for the day!
Posted by juleslein on January 26, 2009
There is so much information out there about what works and what doesn’t when it comes to exercise. How do you know what to believe?
The nation’s top certified personal trainers have submitted the top myths about exercise to help people understand exercise and what to do about changing their body and health.
Myth #1: Women who lift weights will get bulky muscles: The truth is that 99% of women are genetically built in a way that they will never get big and bulky like a man. There are certain ways that women can gain bulk, in a body builders case, but for the average woman, they will not gain a significant and noticeable amount of bulk. Instead, weight lifting adds muscle tone, which not only helps firm the body but also burns more calories at rest than a body with less muscle. Women, don’t be afraid of lifting weights. They will help you reach your goals and also prevent serious health issues in the later years of life such as arthritis and osteoporosis.
Myth #2: Spot reducing is possible: Almost everyone is guilty of this one, including health professionals. No matter how many sit ups you do you just can’t get rid of that belly. The problem with that is that there is a layer of fat, maybe several layers, that are on top of the muscle you are toning during those sit ups. You need to get rid of that fat. This goes for any area on the body. The only way to lose the fat and show off the muscles underneath is through cardiovascular, aerobic exercise. You need to get your heart rate up in the correct zone to make that fat disappear. Everybody has a six pack…it’s just hidden.
Myth #3: No pain, no gain: Exercise should not be painful. Yes, it should be uncomfortable, it should be somewhat strenuous but it should not hurt. If it does, you are doing something wrong. It is more detrimental to your body to work out too hard or to injure yourself, than to not work out hard enough. To get the greatest benefits you need to work out between a 6 and 8 RPE. RPE stand for rate of perceived exertion, 1 being the absolute easiest and 10 being the absolute hardest. When you are in the correct zone you should find it difficult to carry on a conversation with someone but still be able to talk. Exercise isn’t easy but it should not be painful.
Myth# 4: If you exercise you can eat whatever you want: This is not true for most people. Food can make you feel great or terrible. It also affects your health, not just your waistline. Think of your heart and your arteries. Don’t deprive yourself but also remember the only rule when it comes to losing weight: Calories in vs. calories out. Even if you are exercising if the amount of calories you are consuming surpasses the amount you are burning you will gain weight. Make exercise and eating well partners in crime. You will find the most success this way.
Seven Sinful Foods and Their Savory Substitutes
Posted by juleslein on January 19, 2009
Winter makes us yearn for creamy, fried dishes that cause bulging waistlines, higher cholesterol and rising blood pressure. Americans eat too much and exercise too little. And the calories we consume usually aren’t from nutritious, low-cal foods such as fruits and vegetables, whole grains, lean meats and low-fat dairy foods.
Instead, we reach for artery-cloggers – processed cheese that squirts from a can or frosted pastries filled with sugary jam and anything deep-fried.
But you don’t have to say no to them – that’ll only derail your healthy efforts. Instead, get to know the worst choices and their savory substitutes:
1. Chips
One ounce of potato chips has 152 calories and 10 grams of fat (three grams saturated). If you eat just three ounces a week, in one year you'll have consumed 23,400 calories and added about seven pounds to your waistline. That’s from just a couple handfuls – much less than most of us snack on at a time.
Substitute: Rice and popcorn cakes are no longer Styrofoam-like snacks. Now they’re available in many flavors, so you can satisfy a salty craving without hitting the chips. Try Quaker’s Quakes Rice Snacks or Orville Redenbacher’s Popcorn Cakes instead – both have less than 100 calories per serving.
2. Doughnuts
White flour, vegetable shortening, white sugar… and deep-fried to boot. One glazed Krispy Kreme packs 200 calories and 12 grams of fat, including heart-stopping saturated fat, trans fat and cholesterol. An old-fashioned cake doughnut has 300 calories, 28 grams of carbohydrates and a whopping 19 grams of fat, including five grams of saturated fat and four grams of trans fat. Only 30% of our calories should come from fat, says the American Heart Association. That’s about 65 grams in a 2,000-calorie daily diet. Nosh on a couple doughnuts with your coffee, and you’ve reached your daily fat quota.
Substitute: Keep down the carbs with whole-grain bagels. Half a Pepperidge Farm multi-grain bagel has 125 calories, just three grams of fat and less than four grams of cholesterol-lowering fiber.
3. Fettuccine Alfredo
Strips of pasta drenched with butter, cream and parmesan cheese – what’s not to love? Its fat and calories! A three-ounce serving (about the size of your fist) has 543 calories and 33 grams of fat (19 of which are saturated).
Substitute: Request whole-wheat fettuccine with marinara sauce. One cup of whole-wheat pasta has 197 calories and almost four grams of fiber. And half a cup of marinara sauce has just 92 calories. If whole-wheat pasta isn’t available, ask for spinach pasta instead – it's popular and nutrition-rich.
4. Sausages
Whether you fry them for breakfast or boil 'em in beer for the big game, sausages are a health hazard. A single pork link packs 217 calories and 19.5 grams of fat.
Substitute: Chicken or turkey sausage. Five links of Aidell’s chicken apple sausage have only 100 calories and eight grams of fat (2.5 saturated). Or go vegetarian: Boca Italian sausage made from soy protein contains 130 calories in each 2.5-ounce serving, six grams of fat and 13 grams of lean protein.
Fried Chicken
5. Imitation Cheese in a Can
Some people love this stuff. But they ignore their protesting hearts: Two tablespoons – about the amount you’d put on two crackers – packs 276 calories and 21 grams of fat, 13 grams of which are saturated.
Substitute: Go for the real thing. Soft cheeses like brie have about 100 calories an ounce. Goat cheese is even better: One ounce has 76 calories and five grams of protein.
6. French Fries
One large order (six ounces) of fast-food fries contains 570 calories, half of which are from fat (That's probably why we love them.) If your restaurant order includes a hamburger (such as Burger King’s Whopper), tack on 670 calories and 39 grams of fat.
Substitute: Order kid-size fries instead, which have only 230 calories and 13 grams of fat. At home, try sautéed tempeh, a fermented rice and soy mixture found in the refrigerated health-food section of your grocery store. Just slice, sprinkle with soy sauce, and sauté in a little olive oil until brown. A half cup – about three or four half-inch slices – has 197 calories, is loaded with protein and offers a good source of iron, magnesium, zinc and vitamin B6.
7. Soft White Bread
You may as well have a candy bar. A slice of white bread offers little more than 65 calories of white flour, a simple and rapidly digested carbohydrate that causes your blood sugar to rise and crash, like any simple sugar.
Substitute: For the same number of calories, a slice of whole-wheat bread offers nutty flavor, two grams of heart-healthy fiber, protein and nutrients like selenium, magnesium and potassium.
source: http://www.lifescript.com/Body/Diet/Lose-weight/Give_It_Up_Top_10_Worst_Foods.aspx
Posted by juleslein on January 12, 2009
It may sound counter-intuitive, but replacing the sugar in diet sodas and other foods with reduced- and no-calorie sweeteners may make weight control harder, a small animal study shows.
Rats in the Purdue University study that were fed regular feed and yogurt sweetened with no-calorie saccharin took in more total calories and gained more weight than rats fed regular feed and yogurt sweetened with sugar.
Researchers speculate that over time, reduced-calorie sweeteners like saccharin, aspartame, and sucralose condition the body to no longer associate sweetness with calories, thereby disrupting its ability to accurately assess caloric intake.
This disruption may, in turn, lead to overeating, they note.
"If this is the case in rats, there is little reason to think that humans don't have this same response," researcher Susan Swithers, PhD tells WebMD. "It is possible that consuming these products interferes with one of the mechanisms that helps to regulate weight."
She adds that this could help explain why the dramatic rise in obesity has occurred at the same time that sales of diet sodas and other products containing low-calorie sweeteners have skyrocketed.
Industry Response
But a spokeswoman for the low-calorie sweetener industry was highly critical of the research, noting that the study involved just 27 rats.
"I think studies like this are a disservice to the consumer because they oversimplify the causes of obesity," registered dietitian Beth Hubrich of the Calorie Control Council tells WebMD.
"It is true that there has been an increase in the use of low-calorie sweeteners at the same time that we have seen an increase in obesity, but there has also been an increase in the use of cell phones and nobody is suggesting that they are causing obesity."
Rats Ate More, Expended Less Energy
The new study is not the first by Swithers and co-researcher Terry L. Davidson, PhD, of the Purdue Digestive Behavior Research Center, to link artificial sweeteners with weight increases in rats.
In a study designed to measure energy expenditure, the saccharin-conditioned rats had slightly lower energy expenditures after eating a high-calorie meal containing sugar.
"In addition to somehow stimulating food intake, we think that artificial sweeteners may blunt the energy expenditure mechanism as well," Swithers says.
Rat Studies Relevant to Humans?
Hubrich counters that it is far from clear if the rat studies have any relevance to people, adding that many human studies suggest low-calorie sweeteners in diet sodas and other foods are beneficial for weight loss.
One of the most recent suggested that use of sucralose -- the sugar substitute sold as Splenda -- along with increased physical activity, helped children lose weight, she says.
"I am not aware of any studies in humans suggesting that the use of low-calorie sweeteners is associated with weight gain," she says.
Clinical psychologist Edward Abramson, PhD, who specializes in treating patients struggling with weight, agrees that rat studies may not have much relevance to humans when it comes to appetite and weight control.
"The issue of food intake and energy expenditure is much more complicated in humans," he says.
But he adds that reduced-calorie sweeteners may trigger overeating in some overweight people, especially those who are binge eaters.
Abramson is a professor emeritus of psychology at California State University and author of the 2005 book Body Intelligence.
"About 30% of obese people are binge eaters, and it may be true that for some eating artificially sweetened foods trigger binges," he says.
Source:
http://www.webmd.com/diet/news/20080211/artificial-sweeteners-increase-weight
6 Surefire Tips for New Year's Weight Loss
Posted by juleslein on December 29, 2008
Starting this January, millions of people create New Year's resolutions to loose those holiday pounds put on by a multitude of delicious, yet calorie ridden goodies. Soon we will see plenty of new ads on television, online and in magazines advertising the latest in fitness gadgets and weight loss plans. The diet and fitness industry is a multi million dollar market. Yet, despite all of this, most people fail to lose weight permanently.
Stop! Don't reach for those cookies just yet! Successful weight loss can be attained. By developing a well thought out plan, you can make that New Year's weight loss resolution a success. First, quit reading those articles that promise HUGE weight loss in a ridiculously short time. Instead look for sound advice and education on weigh loss from reputable sources. A reputable source will offer sound, scientifically proven advice far from the world of "miracle creams" and "magic pills". The best formula for permanent weight loss is simple; with a detailed plan you too can lose weight and keep it off.
Begin right now by grabbing a notepad and pen and creating your winning plan today. Here are some surefire methods for creating a successful weight loss plan:
1. Set Realistic Goals
Avoid setting yourself up for failure by setting small, easy to reach goals. Don't just set a big weight loss goal such as "I want to loose 20 pounds in a month". Start out small with an easy goal of two pounds of weight loss per week. An example of a good plan would be planning a weight loss goal of two pounds a week and having an ultimate goal of loosing 20 pounds in four months. Be detailed with your goals; if you promise yourself to walk 30 minutes a day write it down.
2. Get a buddy
Sticking with a weight loss plan is much easier and a lot more fun by making it a team effort. Chances are your best friend at work is also trying to loose a few pounds too. Having a friend to workout with also provides strong support when you feel like skipping a fitness workout or giving up. One group of friends had a rule that every time one of them missed a workout session that they owed the partner $10. As you probably already guessed, they rarely missed a workout. Whatever your plan is just make sure that you set one with clear, reachable goals to avoid giving up.
3. Don't starve yourself
Another big reason for weight loss failures is that people eat too little. Choose healthy, well-balanced meals with reasonable portion sizes. Aim to eat six small meals per day rather than 3 big meals. Remember a serving of protein is about the size of a deck of cards, a serving of carbohydrates such as brown rice is the size of a computer mouse. One serving of vegetables is about the size of a baseball. For snacks, choose healthy foods such as fresh fruits and low fat yogurt.
4. Allow Cheating
No, I don't mean you can eat all of the potato chips you want everyday. However, allowing a cheat meal once a week is a smart way to avoid feeling deprived. Just make sure that you plan that day ahead of time and make it one meal only, such as Sunday lunch having a slice of pizza and a small sundae.
5. Fitness Is Important
Your body needs exercise in order to burn extra calories for the greatest amount of weight loss. Before starting any new program remember to start slowly, warm up, and stretch those muscles in order to avoid any injury. Excellent fitness choices are walking, jogging and bicycling. Aim for just 20 minutes a day when starting and gradually work up to 30 minutes or longer as your fitness level improves. Keep a daily journal of your workouts including how you felt after each workout.
6. Reward Yourself
After reaching a certain goal make sure to reward yourself for a job well done. You owe it to yourself. For instance, after your first 10 workouts buy a new gym outfit or after loosing 10 pounds buy that smaller dress. Weight loss is a lot of hard work and dedication. So remember to always reward yourself occasionally. Rewards not only make us feel good but are also a great way to keep on track to achieving your ultimate weight loss goal.
Keeping that New Year's resolution and achieving your fitness and weight loss goals can be done with a good plan of attack. Weight loss isn't something that happens overnight but with the right information and effort you can do it. After you meet your goal this time, you will not only be very proud but also have the tools to be able to make other resolutions next year and be certain to achieve success. Focus on your own weight loss plan and have a great and successful New Year!
source: http://www.associatedcontent.com/article/104193/6_surefire_tips_for_new_years_weight.html?page=3&cat=51
Posted by juleslein on December 15, 2008
Which form of exercise is the best for both fitness AND losing weight?
Spinning is actually more effective because you combine cardiovascular exercise with strength training, says San Diego fitness consultant Richard Cotton, M.A., a spokesman for the American Council on Exercise. Running is an excellent way to burn calories and strengthen your heart and lungs, but it won't build muscle mass or strength. Research shows that runners who don't lift weights lose muscle at the same rate as sedentary people do - about 30 percent from age 30 to 70. However, people who lift weights regularly can preserve most of their muscle mass throughout life. This means they maintain a higher metabolism and are less prone to weight gain.
Running places more stress on the body than step or Spinning do, increasing the risk for joint injuries. "Running beats you up more," Cotton says. Both Spinning and step are plenty effective for cardiovascular fitness and calorie burning, although with step there is a "point of diminishing returns," Cotton says. "You can always run or pedal faster, but you can't always step faster or higher." Alternating step and group cycling classes is a great idea.
The bottom line: You'll only stick with activities you enjoy. If you thrive on the energy of group exercise and are inspired by the instructor, you've made the best choice for you.
How Stress Affects Your Weight
Posted by juleslein on December 08, 2008
No doubt, this is a stressful time of year. Whether you are in school and stressing about finals, or stressing about getting everything done for Christmas - or many other situations - stress is a part of all of our lives. How does it affect your weight loss efforts?
There are several ways in which stress can contribute to weight gain. One has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.
Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives (or run like heck). To answer this need, we experience a burst of energy, shifts in metabolism and blood flow, and other changes.
If you remain in this state for a prolonged amount of time due to chronic stress, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain -- which is why some products like Cortislim are marketed as diet aids.
Chronic stress and cortisol can contribute to weight gain in the following ways:
Metabolism -- Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings -- OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.
Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.
Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.
Stress and weight gain are connected in other ways:
Emotional Eating -- Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. How many times have you found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry? More on what causes emotional eating.
Fast Food -- Experts believe that one of the big reasons we’re seeing more obesity in our society these days is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food a the nearest drive-thru instead.
Too Busy to Exercise -- With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.
Fortunately, there are things you can do to reverse the pattern of weight gain and actually reduce your stress level and waistline at the same time.
Stay tuned next week for Tools and Tips For Staying Fit When Stressed.
Sources: http://stress.about.com/od/stresshealth/a/weightgain.htmStress System Malfunction Could Lead To Serious, Life-Threatening Disease. NIH Backgrounder September 9, 2002.
A Whole Day of Healthy Meals in 14 Minutes
Posted by juleslein on December 01, 2008
The idea that you need lots of time to prepare and cook healthy meals is a myth and probably one circulated by the fast-food industry. After all, the very name "fast-food" implies that home-cooking is slow-cooking. Not true! It's perfectly possible to prepare healthy weight-reducing meals in minutes. The secret is organization.
Maintain a Stock of Quick-Cook Foods
Instant Foods
Buy 'instant' foods that can quickly be made into meals. Good buys are canned foods like tuna; low-fat, low-sodium ready-to-serve soups; beans like kidney beans, black beans and navy beans; chopped tomatoes; sliced mushrooms; and baby potatoes. Buy tomato-based pasta sauces, salsa,low-fat mayo, soy sauce, teriyaki, Tabasco and chili sauce to add flavor to grilled chicken breasts and stir-frys.
Prepped or Frozen Foods
Buy a variety of your favorite salad ingredients, pre-washed bags of lettuce, cherry tomatoes, cucumber, onion, fresh vegetables - pre-washed and ready to use, or buy frozen vegetables and fruits. Choose tomato or vegetable juices, or unsweetened fruit juices.
Dairy
Stock your refrigerator with low-fat shredded cheese, cheese strings, low-fat yogurt, 1 percent milk, cottage cheese, Cool Whip, and eggs (keep some cooked for snacks).
Meats
Chicken breasts, ground steak and a range of deli-sliced cold meats, like turkey, chicken and lean ham.
Grains and Carbs
Choose whole wheat cereals, pasta, basmati rice, low-sugar cereal bars, soft-flour tortillas, corn tortillas, whole wheat pita, English muffins and whole wheat bread. For nutritious snacks buy a range of nuts, seeds, dried fruit and fresh fruit.
How to Create Fast Healthy Meals
The next thing is learning how to combine these foods to create healthy, weight-conscious meals in minutes. Here is a sample day's eating:
Breakfast (2 minutes)
- Bowl of whole wheat cereal with 1 percent milk, topped with tbsp chopped nuts
- Glass of Unsweetened Orange Juice
Snack (1 minute)
- 1 apple
- 1 low-fat cheese string
Lunch (4 minutes)
- Whole wheat sandwich: low-fat mayo, lean ham/chicken, lettuce, tomato, cucumber
- 8 oz pot low-fat yogurt
Snack (1 minute)
- Cereal bar
- Handful dried apricots or apple rings
- 2 Brazil nuts
Dinner (5 minutes preparation)
Chicken Enchilada
- 1 Soft-flour enchilada
- 1 cooked chichen breast
- 2 tbsp salsa
- 2 tbsp shredded cheese
- Salad leaves, tomatoes, sliced onion, cucumber
- 2 tbsp low-fat dressing
Spread soft-flour tortilla with salsa, top with some sliced cooked chicken and shredded cheese. Place in hot oven for 10 minutes and serve with some salad.
Snack (1 minute)
Dip some strawberries in a pot of low-fat chocolate Jell-O Pudding
Fast Healthy Food
The above 3 meals and 3 healthy snacks take a total of 14 minutes to prepare. Which is no slower than most fast-food restaurants. But unlike junk-food, the above foods help you stay healthy and manage your weight.
source: http://www.annecollins.com/foods-for-weight-loss.htm