The Thin&Healthy Blog » Movement & Exercise Tips

Drop 1 Pound Each Week

admin — Tue, 24 Aug 2010 13:54:29 +0000

Here are a few quick facts about losing a pound: It will make your jeans feel a smidge looser, it’s the equivalent of four sticks of butter (picture that for a second!), and it requires that you burn and/or cut a total of 3,500 calories. Sound like a lot? It adds up faster than you think.

To lose one pound in seven days you need to reduce your net calories by 500 every day. The easiest way to do that is a 250 split: Cut half from your diet and burn the other half through exercise. To come up with easy ways to do this, we enlisted trainer Heather Rider, founder and director of Rider Fitness Consulting in Los Angeles, and nutritionist Lauren Slayton, RD, of Foodtrainers in New York City.

Choose one strategy from the list below and one from the metabolism retraining hint –Exercise Strategies each day (feel free to mix and match) and after seven days you will have cut out 3,500 calories. Losing four sticks of butter has never been such a cinch!

___ Replace your morning bagel and cream cheese with an English muffin and cottage cheese.

___ Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon of peanut butter.

___ Swap your large bran muffin for 3/4 cup of bran flakes.

___ Replace eggs and cheese with scrambled egg whites.

___ Replace your 450-calorie lunch with a 200-calorie protein shake.

___ Replace large french fries with a yogurt-and-fruit parfait.

___ Modify your lunch: Skip the cheese on your salad or sandwich, substitute mustard for mayo, and replace potato chips with soy chips.

___ Have half a tuna salad sandwich instead of a whole, plus two cups of raw vegetables.

___ Skip the cheese in an omelet and a lunchtime sandwich.

___ Switch from cream soup to vegetable-based soup at lunch and dinner.

___ Switch from one cup premium to light ice cream.

___ Skip your afternoon frozen yogurt with ground nuts.

___ Resist the handful of M&M’s at the receptionist’s desk.

___ Cut out 1 biscotti and 1 large mocha
.
___ Switch from a chai tea latte to lemon tea.

___ Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds.

___ Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals.

___ Leave behind one-fourth of breakfast, lunch, and dinner.

___ Have 1 cup of strawberries instead of a whole banana, and cauliflower instead of a baked potato with sour cream.

___ Replace ranch or blue cheese dressing with fat free vinaigrette at lunch and dinner.

Metabolism Retraining Hint–Metabolism Retraining Strategies to Lose One Pound Per Week

___ Jog at a 10-minute-mile pace for 20 minutes.

___ Alternate sprinting and walking for 20 minutes.

___ Walk briskly for 30 minutes.

___ Spin for 30 minutes at a moderate pace.

___ Go for a 20-minute trail run.

___ Do 1 hour of housework.

___ Walk 1 mile in the morning and 1 mile in the evening.

___ Do 35 minutes of power yoga.

___ Do 35 minutes of Pilates.

___ Practice tai chi for 45 minutes.

___ Perfect your swing at the driving range for 60 minutes.

___ Practice capoeira (a Brazilian mix of martial arts and dance) for 30 minutes.

___ Hit a punching bag for 30 minutes.

___ Go in-line skating for 15 minutes.

___ Shovel snow for 30 minutes.

___ Ice-skate vigorously for 30 minutes.

___ Run up stairs for 15 minutes.

___ Jump rope for 20 minutes.

___ Do 25 minutes of circuit training.

___ Dance for 40 minutes.

___ Play Frisbee for 1 hour.

___ Wash windows for 1 hour.

___ Use a pedometer and log an extra 3,600 steps.

For more amazing tips and motivation to help you get to your goals faster each week, be sure to sign up for our Healthy Hope at www.thinandhealthy.com

Special Edition! Tips for a Thin&Healthy Thanksgiving

admin — Thu, 12 Nov 2009 17:50:35 +0000

Tips for a Thin&Healthy Thanksgiving

Dear Friends,

As the Thanksgiving holiday approaches, we want to
provide you with some simple ways to make your big
meal as healthy and delicious as possible. Many of
the traditional foods served during Thanksgiving can
be healthy!

When planning your Thanksgiving Day meal (and all the leftovers), try this:

Start small.

When it comes to Thanksgiving, the biggest concern
is not just WHAT you’re eating, but HOW MUCH. You
can enjoy a variety of favorite family recipes if you
have small portions of high-calorie foods such as
casseroles and desserts and fill up on lighter fare
such as vegetables and lean turkey.

Talk turkey.

Turkey is a great source of lean protein. It’s
healthiest if you skip the skin and just eat the white
meat. If you prefer the dark meat, mix and match to
get a little extra flavor without adding too much fat.

Be sweet on sweet potatoes.

Sweet potatoes are a source of vitamin A, vitamin C,
potassium and fiber. They can make a tasty side dish
or dessert. A healthy way to prepare them is to cut
them in half, sprinkle them with orange juice and a
little brown sugar, and pop them into the oven.

Kick the canned cranberry.

Cranberries are packed with antioxidants that can
help keep you healthy. Unfortunately, canned
cranberry sauce is also often packed with sugar and
calories you don’t need. Try making your own by
mashing fresh cranberries with a generous splash of
balsamic vinegar or apple juice concentrate.

Pick a pumpkin.

Pumpkin is low in fat, low in calories, and loaded with
potassium, vitamin A and vitamin C. Make pumpkin
pies with canned, evaporated fat-free milk, half the
amount of sugar in the recipe, a graham cracker
crust, and light or fat-free whipped topping for a
light and tasty dessert.

Stuff with more veggies and less bread.

Opt for less bread in your stuffing and add more
onions, celery, vegetables or fruits such as dried
cranberries or apples to make a lower calorie version
of the old standby. Try using whole-wheat bread to
make it an even healthier option.

Go fruity!

Baked apples and poached pears are perfect, light
ways to end any autumn meal.

Avoid greasy gravy.

Use a fat separator or refrigerate the pan juices and
skim the fat off before making the gravy. This can
cut out a significant amount of fat.

Sacrifice fat, not flavor.

Use low-fat buttermilk or low-sodium chicken stock in
place of cream or whole milk in dishes like mashed
potatoes, whipped sweet potatoes or butternut
squash. You’ll get a creamy consistency and loads of
flavor, minus the unnecessary fat and calories.

Steam and mash.

Try sneaking in more low-calorie vegetables by
mashing or pureeing steamed or boiled cauliflower
with low-fat milk. It’s a flavorful substitute for
mashed potatoes and can help balance an otherwise
potato-rich meal!

Veg out.

Fall veggies such as squash and green beans are
great side dishes that add color and variety to a
meal without adding too many extra calories.
More top tips to stay healthy over the holidays…

Take your time.

Slow down, savor your food, and enjoy your family
and friends. Give yourself a chance to feel full and
satisfied.

Go with a smaller serving.

Start out with a smaller serving than you think you’ll
need, and take a little time before you go back for
seconds. It sounds too simple to work, but putting
less on your plate really can help you eat less.

Don’t skip meals before the big meal.

Have a light breakfast and/or lunch to avoid feeling
ravenous at Thanksgiving dinner. If you’re really
hungry when you sit down, you’ll want to eat
whatever is available. With all those holiday treats
around, resisting will be just that much harder.

Bring a dish.

If you’re spending the holiday at the home of a friend
or family member, bring a healthy low-fat dish to
share.

Get moving!

Before dinner, round up the family for a game of
touch football, go for a long walk, build a snowman -
anything that gets the heart-pumping!

Mall walk.

If you visit a mall to shop during the holiday sales,
park far away and walk up the stairs instead of
taking the escalators.

Drink lots of water.

It helps fill you up and has health benefits.

May you have a blessed Thanksgiving!

Donna Krech and the entire Total Solution Family

Thin&Healthy’s Total Solution

How To Step Up Your Workout

admin — Sat, 18 Jul 2009 01:32:42 +0000

To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs.

This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym.

Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt).

Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.