KHFP Week 12: Abs are made in the kitchen

Ask any health fanatic and they will tell you that in order to get those six pack abs, you must control what you eat. Exercise is still very important but if you are not eating healthy then you are sabotaging your efforts. In order for you to see your abs developing you must get rid of that overlapping layer of fat that builds up due to age, pregnancy, stress or poor diet. With Kandie’s Health and Fitness Project, you have been learning how to build healthy habits a little at a time over eleven weeks. The goal has been to introduce your body to healthier foods one at a time and not focus so much on counting calories. Plus, you should be a little more familiar with serving/portion sizes and reading labels. 
 

Many people don’t like to count calories, but in order to begin seeing some major results you do have to be aware of how many calories you are consuming. Assignment One Week nine called for you to begin noticing how many calories you were consuming. If you notice that on food labels they always say that the food measures or percentages are based on a 2000 calorie diet. Since I have been paying attention to calories but not obsessing over them, I have noticed how quickly you can rack up 2000 calories.


Once you become familiar with proper portion sizes and what is considered a serving, you won’t have to count your calories as much. But, for now it is important that you know how many calories you need to consume at your current weight in order to create a calorie deficit to begin losing weight. You have already set the foundation for incorporating more whole grains, fruits, vegetables, and legumes into your daily meals. Now its time to learn how to create low-calorie, healthy and good tasting meals according to your individual taste. There are numerous ways to calculate what your caloric intake should be to start seeing weight reduction.


Here is a very simple calculation from Eating Well.com:

Determine how many calories you are consuming daily and then cut that by 500 calories a day in order to lose 1 pound per week. Also, this can be calculated based on your current weight. Multiply your weight (in pounds) by 12 and subtract 1,000. Then select the calorie level that’s closest to your answer. They also give you a 7 day meal plan based on the calorie level you calculate for your weight loss whether it is consuming 1400, 1600, or 1800 calories. You can follow the plan or create your own using some of the health tweaks from this fitness project.


It still may seem a little daunting as to how to put together a healthy meal plan even with the tidbits of health information presented here. How can you be creative and still stick to your desired calorie intake level?. Learn how to create your plate using the four categories of food. It should consist of fruits, grains, legumes, and vegetables.



Four Categories of Food:

1). Fruits: fresh, frozen or canned in water or juice not syrup. Chose a variety of colors. One serving is a medium piece of fruit or 1 cup cut up. (2-4 servings)

2). Grains: breads, rice, pasta, cereal and other whole grains like corn, millet, barely, bulgar, buckwheat and tortillas. One serving is about ½ cup cooked and 1 cup dry like cereal or 2 slices bread. (6-11 servings)

3). Legumes: beans, peas and lentils. This includes your protein, meats and nuts/seeds and dairy. These can be canned, frozen or dried such as chickpeas, edamame, kidney beans, refried beans etc. Choose a variety of legumes. One serving of dairy is about 1 cup for milk, 1 ½ oz for cheese, 3oz for meat. (2-3 servings meat, beans, nuts and 2-3 servings of dairy)

4). Vegetables: choose a variety of colors whether fresh, frozen or canned. Dark green vegetables like Kale, broccoli, collard greens. Dark yellow or orange vegetables like carrots, sweet potatoes, winter squash. One serving is 1 cup cooked or 2 cups raw vegetables. (3-5 servings)


The USDA Food chart has been revamped from the old Food Pyramid to the new Choose My Plate. This change gives you a better visual representation of how your meals should be constructed and the proper food serving amounts.

Once you determine what level you are and your calorie level, then you must begin focusing on exactly what to put on your plate based on your daliy caloric needs.  Most people will lose weight on a 1500 calorie diet in which they can safely lose 1-2 pounds a week. Refer to Nicci Micco’s book Eating Well 500 calorie dinners. A 1500 calorie meal's basic break down is as follows: Breakfast 300-350 calories; Lunch 325-400 calories; Dinner 500 calories; leaving 250-375 calories left for snacks or add to dinner.



Here are some sample menus based on a 2000 calorie diet that you can tweak the portion sizes to fit your calorie needs:

Breakfasts:

2 cups fat-free vanilla yogurt
1/3 cup crunchy barely-nugget cereal (similar to grape-nuts)
1 cup pomegranate juice


1 ½ cups cooked oatmeal (made with 1% milk or soy milk)
2 tbsp chopped dates
1 tbsp dried sweet cherries
2 tsp brown sugar
1 cup orange juice


1 toasted whole wheat English muffin
2 oz lean meat (turkey sausage, seitan/tempeh)
1 oz slice reduce fat cheddar cheese
1 cup ruby-red grapefruit juice


2 whole grain pancakes (if from a mix use egg substitute and 1% milk or soy milk)
1 cup fruit puree or mashed fruit (peaches)
½ tsp ground cinnamon
1 cup 1 % milk or soy milk
1 cup orange juice


　
Blueberry Smoothie:
1 ½ cups blueberry Kefir
¾ cup blueberries
¼ cups tsp vanilla or almond extract


1 ½ cups whole grain cereal (frosted mini-wheats, raisin bran etc…)
1 cup 1% milk or soy milk
1 cup fresh raspberries or 1 banana


Sausage & Egg Burrito:
1 whole wheat tortilla filled with:
1 scrambled egg or egg substitute
2 tbsp soy sausage-style crumbles
¼ cup shredded Mexican blend cheese
2 tsp cilantro
2 tbsp salsa
Serve with: 1 cup cranberry juice


Lunches:

Chicken Spinach Strawberry Salad:
3 cups fresh spinach leaves
3 oz cooked chicken strips
¾ cups fresh strawberries
2 tbsp honey-roasted almonds
3 tbsp light raspberry vinaigrette dressing
Serve with: 6 multi-grain crackers


Soup and Salad:
2 cups lentil soup, canned
Toss veggie salad:
2 ½ cups mixed greens
6 grape tomatoes
¼ cup sliced mushrooms
¼ cup chopped cucumber
8 whole grain croutons
3 tbsp light Italian vinaigrette
Serve with: 1 cup papaya chunks


Basic Deli Sandwich:
2 slices hearty whole grain bread
3 oz extra lean deli meat
3 romaine leaves
2 slices tomato
1 tsp zesty mustard
Serve with:
1 cup shredded coleslaw mix blended with 1 tbsp light coleslaw dressing
1 tangerine
1 cup green tea


Veggie Cheeseburger:
1 soy veggie burger
1 oz slice low-fat cheddar cheese
6 fresh spinach leaves
2 tomato slices 1 tsp zesty mustard
1 whole grain hamburger bun
Serve with:
12 baked ruffled potato chips
1 cup fresh blueberries


Super Spaghetti & Meatballs:
1 ½ cups cooked whole wheat or rice spaghetti
1 cup pasta/marinara sauce
5 Italian style soy meatballs
1 tbsp grated parmesan cheese
Serve with:
1 cup cooked broccoli florets
Garlic Mozzarella toast: 1 slice Italian bread, toasted and topped with 1 tsp light butter 1/8 tsp garlic powder and ½ oz slice mozzarella cheese


Fiesta Stuffed Baked Potato:
1 large baked potato
Top with:
½ cup black beans, drained
1/3 cup sweet corn, drained
1/3 cup low-fat Mexican blend cheese
2 tbsp salsa
Serve with:
1 cup pineapple chunks


Pizza[2 slices sausage & pepperoni]
1/3 cup pasta sauce
2 tbsp meatless sausage crumbles
6 slices turkey pepperoni
1/3 cup mozzarella
¼ cup chopped mushrooms
1 tbsp chopped onion
12 inch whole wheat pizza crust
Top crust with sauce and remaining ingredients and bake. Share or save leftovers
Serve with: 1 peach or nectarine


Dinners:

Savory Salmon:
3 oz grilled or baked salmon cooked with:
1 tsp honey
1tsp lime juice
¼ tsp salt-free garlic & herb seasoning (Ms. Dash)
Serve with:
¾ cup whole wheat couscous sprinkled with parsley
1 cup cooked asparagus spears
1 whole wheat dinner roll with 1 tsp light butter
1 plum


Steak & Potato:
3 oz grilled or broiled sirloin steak
1 medium sweet potato baked and topped with 2 tsp light butter and ½ tsp cinnamon
1 cup cooked broccoli spears tossed with 1 tsp butter & sprinkle of garlic powder
1 cup mixed berries (blackberries, blueberries, raspberries and strawberries)


Apple Walnut salad:
2 cups mixed greens (romaine, radicchio, spinach, arugula)
½ sliced Gala apple
¼ cup toasted walnuts
2 tbsp light raspberry vinaigrette dressing
Serve with:
3 oz tuna/salmon steak grilled with 2 tsp lemon juice and salt-free onion herb seasoning
1 small acorn or butternut squash cooked with 2 tsp light butter and sprinkle of cinnamon
1 whole wheat dinner roll with 1 tsp light butter


Easy Chicken Parmesan:
3 oz cooked boneless skinless chicken breast
1 oz slice mozzarella
Serve over:
1 ½ cups whole wheat angel-hair pasta
1 cup tomato basil pasta sauce
Serve with:
1 cup fresh spinach sautéed with 1 tsp olive oil and ½ tsp minced garlic


Thai Peanut Sauce Penne & Chicken:
1 ½ cups cooked whole wheat penne
Tossed with:
2 oz cooked chicken breast strips
3 tbsp prepared Thai Peanut Satay Sauce
1/3 cup shredded carrot
½ cup chopped broccoli
1 tbsp chopped red bell pepper
2 tbsp chopped green onion
Sprinkle with crushed red pepper flakes


Pecan Mustard-Crusted Fish:
4 oz white fish fillets coated with 1 tsp Dijon mustard, 2 tbsp finely chopped pecans
Serve with:
1 cup cooked brown rice seasoned with 1 tsp light butter, sprinkle of cinnamon, ½ tsp orange zest
1 cup cooked brussel sprouts with 2 tsp light butter
1 cup papaya chunks


Salmon Ceasar Salad:
3 cups chopped romaine
3 oz grilled salmon
1/3 cup marinated artichoke hearts
8 whole grain croutons
2 tbsp shredded parmesan cheese
3 tbsp light Ceasar dressing
Serve with:
1 Anjou pear


Here you have seven different breakfasts, seven lunches and seven dinners to give you a better idea of how you can easily begin to throw together simple tasty meals that fit into a healthy lifestyle. Don’t forget to put some flax on it and add in things like nuts and seeds, switch to lower fat versions, and go organic when you can. These meals are courtesy of Prevention. EatingWell also has some very well put together meals based on calorie levels to help take out the guess work. But once you know the caloric value of your favorite foods and correct portion sizes, it becomes easier to put together meals around 500 calories or less. Don’t be afraid to opt for the easy way out by purchasing frozen meals like Healthy Choice or Lean Cruisine, just add a side salad, some more vegetables or fruit until you get the hang of it.


This is the half way mark for Kandie’s Health & Fitness Project. So from this point on its time to really buckle down and become aware of your caloric intake. Don’t be frustrated if you don’t stay within your calorie level right away, because this is a learning process designed to become a healthy lifestyle and there is no failure when choosing to eat right. Practice makes perfect. Your body will thank you for making a conscious effort to be healthy.



Assignment

To help you learn how to create your plate your assignment is to design a basic meal template for breakfast, lunch, dinner and your snacks. For instance: for breakfast your basic template could look like this: oatmeal, fresh or dried fruit, sweetener, nuts or seeds, served with fresh juice. Another example, basic breakfast sandwich template: whole grain bread (bagel, English Muffin etc.) lean meat (turkey sausage, veggie sausage etc.), egg white and low-fat cheese slice, served with fresh fruit or juice. Lunch template could be soup & salad served with either fresh fruit or whole grain crackers. Another example is a basic deli sandwich consisting of whole grain bread, deli meat, lettuce, tomato, low-fat condiment served with side of vegetables and piece of fruit. A very basic dinner template could be a serving of legumes/protein, whole grain (rice, couscous, pasta etc…), serving of vegetables and serving of fresh fruit. However you decide to construct your basic templates depends on your individual taste, dietary needs and caloric needs. Check with your doctor to make sure that your new meal plan is right for you.


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.
 

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen


　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“What does a 1500 calorie, meal plan look like?” By Nicci Micco, M.S., Deputy Editor of Nutrition
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/what_does_a_1500_calorie_day_look_like
“Reference Values for Nutrition Labeling”
http://www.netrition.com/rdi_page.html
“USDA Unveils New Food Chart: No More Pyramid Schemes” by Amy Scattergood
http://blogs.laweekly.com/squidink/2011/06/usda_food_pyramid_new_chart.php
“7-Day Weight-Loss Diet Meal Plan”
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan?sssdmh=dm17.643683&utm_source=EWDNL&esrc=nwewd011013
“Portion Control & What Is a Serving?” EatingWell's Brierley Wright, M.S., R.D
http://www.eatingwell.com/videos/v/62445178/portion-control-what-is-a-serving.htm?sssdmh=dm17.643683&utm_source=EWDNL&esrc=nwewd011013



Picture References
Choose My Plate
http://hcrl.wustl.edu/oziomanews/wp-content/uploads/2011/08/OziomaR41-01.jpg
Food Servings
http://www.kygrow.org/uploads/4/3/7/9/4379685/8647805.png?477

KHFP Week 11: Sprinkle Some Flax on It

Flaxseeds are found to be a beneficial source of fiber. It is a good health arsenal to have on your quest for weight loss, weight management and overall good health. Many people have no idea what flaxseeds are and therefore do not incorporate these beneficial seeds into their diet. I used to think that flaxseeds were eaten by only vegetarians or health fanatics. What I didn’t know probably did hurt me, especially now, as a women over forty. As women reach that forty year milestone, our bodies begin to change in a way that is unique for each individual. But, there are some shared or common issues that affect women as a whole. By eating a healthier diet many of these issues can be lessened or eliminated. This can be accomplished by being proactive and eating a healthy balanced diet. Choosing to make small changes by consuming things like flaxseeds can help.   


　

Benefits of eating ground flaxseeds:
There are many health benefits to be gained by eating ground flaxseeds. Researchers have found that these tiny seeds can be very beneficial in fighting several health conditions. The health industry has taken notice as well and have started adding them to many products. But, for most people, we are oblivious as to why flaxseeds are showing up in more and more products. Here are just a few health conditions that flaxseeds help fight against.


Cancer
Recent studies have suggested that flaxseed may have a protective effect against breast cancer, prostate cancer, and colon cancer. At least two of the components in flaxseed seem to contribute, says Kelley C. Fitzpatrick, director of health and nutrition with the Flax Council of Canada.


Cardiovascular Disease
Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. Fitzpatrick says new research also suggests significant blood pressure-lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed. A study of menopausal women showed a decrease in LDL level after the women ate 4 tablespoons of ground flaxseed each day for a year. Fitzpatrick says the cholesterol-lowering effects of flaxseed are the result of the combined benefits of the omega-3, ALA, fiber, and lignans.


Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseeds may modestly improve blood sugar as measured by hemoglobin A1c blood tests in adults with Type 2 Diabetes.


Hot Flashes
One study of menopausal women, published in 2007, reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The intensity of their hot flashes also dropped by 57%. The women noticed a difference after taking the daily flaxseeds for just one week and achieved the maximum benefit within two weeks.


Why should you eat flaxseeds? 

Flaxseeds are found in all kinds of today's foods from crackers to frozen waffles to oatmeal. The Flax Council estimates close to 300 new flax-based products were launched in the U.S. and Canada in 2010 alone. Not only has consumer demand for flaxseeds grown, agricultural use has also increased. Flaxseeds are what's used to feed all those chickens that are laying eggs with higher levels of omega-3 fatty acids. Although flaxseeds contains all sorts of healthy components, it owes its primary healthy reputation to three of them:

• Fiber: Flaxseeds contains both the soluble and insoluble types.
• Omega-3 essential fatty acids: "good" fats that have been shown to have heart-healthy effects.  Each tablespoon of ground flaxseeds contains about 1.8 grams of plant omega-3s.
• Lignans:which have both plant estrogen and antioxidant qualities. Flaxseeds contain 75 to 800 times more lignans than other plant foods.

Ground flaxseeds are bulk fiber, that is high in soluble and insoluble fiber. Soluble fiber absorbs water, it expands to form a gel-like substance which makes it take loner for your food to digest. Insoluble fiber is roughage, it pushes things through the digestive system. Flaxseeds are low in carbohydrates, high in B vitamins, an excellent source of omega-3 fatty acids, omega-6 and a concentrated source of lignans (a cancer fighting compound). Flaxseeds lower bad cholesterol levels, improve blood pressure, control hot flashes, and also works for enlarged prostate symptoms.


　
Flaxseeds are commonly used as a laxative to improve digestive health or relieve constipation. Both flaxseeds and flaxseed oil have been used to help reduce total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels and, as a result, may help reduce the risk of heart disease. Although flaxseed oil also contains omega-3 fatty acids, it doesn't have the beneficial fiber that the seeds have.


Flaxseeds are high in lignans or phytochemicals and include many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes. Note that flaxseeds need to be ground to make the nutrients available otherwise they just “pass through” your system undigested. Flaxseed oil alone contains neither the fiber nor the phytochemicals that are present in ground flaxseeds.


How to add flaxseeds to your diet:

Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 1.6 grams a day for adults. One tablespoon of ground flaxseed provides 1.8 grams of omega-3 fatty acids. Add ground flaxseeds to any food, it has a sweet nutty flavor. Add 2 tablespoons of ground flaxseeds somewhere in your daily meals. Whole flaxseeds will pass through your system not allowing you to reap the full benefits. So be sure to buy ground flaxseeds or flaxseed meal. You can also buy them whole and grind them yourself. You can take the full 2 tbsp all at once or break it up over several meals to make them more fulfilling and help guard against the munchies.


　
Here are a few Tips for including ground flaxseeds in your diet:
Add them to your breakfast rice or oatmeal
Add to your smoothies
Add to your salads
Add to soup, stews and casseroles
Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
Bake ground flaxseeds into cookies, muffins, breads and other baked goods.

As you can see, there are many ways you can begin to add ground flaxseeds into your daily meals. Be creative, make it a habit to find new ways that you can sneak in some ground flaxseeds. But, try and stick to recommended 2 tbsp. With all things, moderation is the key, because there can be some side effects if you overdose just like with some vitamins. Do your due diligence, because some research has determined that up to 4 tbsp daily can be just as effective with no known side effects.

There is plenty of information out there on the benefits of eating flaxseeds, where to buy them, how to store them and which ones to buy. Always try and make sure you buy certified organic.



　
Here are some basic tips for using, buying, and storing flaxseed: 

1. Buy either brown or golden flaxseed:  Golden flaxseed is easier on the eyes, but brown flaxseed is easier to find in most supermarkets. There is very little difference nutritionally between the two, so the choice is up to you.
2. Buy it ground or grind it yourself: Flaxseed, when eaten whole, is more likely to pass through the intestinal tract undigested, which means your body doesn't get all the healthful components. If you want to grind flaxseed yourself, those little electric coffee grinders seem to work best.
3. Milled, ground or flax meal: Don’t be confused by the different product names for ground flaxseed, milled or ground flaxseed is the same thing as flax meal.
4. Find it in stores or on the Internet:  Many supermarket chains now carry ground flaxseed (or flax meal). It’s usually in the flour or "grain" aisle or the whole-grain cereal section and is often sold in 1-pound bags. You can also find it in health food stores or order it on various web sites.
5. Check the product label:  When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
6. Add flaxseed to a food you habitually eat:  Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
7. Hide flaxseed in dark, moist dishes:  The dishes that hide flaxseed the best are dark sauces or meat mixtures. No one tends to notice flaxseed when it's stirred into enchilada casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving casserole, you can usually get away with adding 2 to 4 tablespoons of ground flaxseed. For a dish serving 6 to 8, use 4 to 8 tablespoons.
8. Use it in baking:  Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.
9. Keep it in the freezer:  The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you bought it in or in a plastic sealable bag if you ground it yourself. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.
10. Whole flaxseed keeps longer:  The outside shell in whole flaxseed appears to keep the fatty acids inside well protected. It’s a good idea to keep your whole flaxseed in a dark, cool place until you grind it. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.
11. Oxidation/Rancidity:  The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system –- within the seed. Flaxseeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening. So, buy the oil in small amounts.Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds.

 
　

Refer to the “Frequently asked questions about Flax” website to get more answers concerning flax that you may still have.


For Kandie's Health and Fitness Project, you have yet another healthy tweak you can begin to add to your daily menu to give you an advantage in your weight loss efforts. The little things you add to your meals can sometimes have the biggest impact. Consuming ground flaxseeds by essentially hiding them in your meals gives you more bang for your buck (efforts), yet not making a drastic change in what you are eating. The process, if done slow and steady, should give both your mind and your body time to adjust to a different way of eating that is healthier than your previous eating habits. Practice makes perfect even when learning how to eat healthy. Therefore, don’t beat yourself up if you don’t do everything everyday during this project, but be sure to do as many as you can. Once you begin to eat more fruits, vegetables, nuts & seeds, whole grains and beans you might find out that these foods actually have more flavor (I did, especially 12-15 whole grain breads. Regular wheat bread won‘t do anymore). Adding ground flaxseeds to your meals or snacks is a simple way to incorporate a small but powerful addition to a healthier lifestyle. So, go ahead and sprinkle some flax on it.


Remember that each week builds on the previous week. This means that everyday you should be incorporating each of the weekly checklists into your daily meals. Some of these tweaks may take you a little longer to break into, but put forth an honest effort and you will feel better and healthier. Plus, you will begin to lose weight and get to your ideal body weight without feeling deprived or overwhelmed.
 

Assignment
Your assignment is to add ground flaxseeds to at least three things you eat this week as a primer. But in the following weeks you will add ground flaxseeds to at least one meal everyday. You can start off by adding just one teaspoon to your cereal or yogurt so you can discover how it tastes. Sprinkle it on a muffin or bake it in. But of course you will work your way up to 2 tbsp daily as quickly as your taste buds will allow. For some people, 2 tbsp in one food item is too much, so play with it.

　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It


　
References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“Frequently asked questions about Flax”
http://www.healthyflax.com/flax-faq/
"The Benefits of Flaxseed: Is flaxseed the new wonder food? Preliminary studies show that it may help fight heart disease, diabetes and breast cancer.” by Elaine Magee, MPD, RD, WebMD Expert Column
http://www.webmd.com/diet/features/benefits-of-flaxseed
“Ground flaxseed: Better than whole? Does ground flaxseed have more health benefits than whole flaxseed?” By Katherine Zeratsky, R.D., L.D. Mayo Clinic Nutritionist
http://www.mayoclinic.com/health/flaxseed/AN01258
“Flax Seed: The Low Carb Whole Grain Nutrition, Health Benefits of Flax Seed” by Laura Dolson at About.com Guide
http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo.htm

　

Picture Sources:
Ground Flaxseeds (bag):
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS3RLTb4tf4BFdtXnJcSiiW6EhZPKwbgyXQIq-eqa4XJlrEsMoMCrK3rvJm
Bulk Ground Flaxseeds
https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQe8ovH8G72brU4I5x4IaZU-esP4Qq38Y6_DEt_fy4N8Tdbd4xQ_d262EQ
Flaxseed Oil
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRX-Mk4_NWIzbgMX1bzctmsB_v4xDmMHU5cBLgeBSim-Ciw4_XIJqUXU4Y
Flaxseeds
http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/article_thumbnails/features/benefits_of_flaxseed_features/375x321_benefits_of_flaxseed_features.jpg


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.

KHFP Week 10: Trade Up Your Drinks and Break the Sugar Habit

So, this week may be extremely hard for you if you love drinking pop, coffee, iced coffee, energy drinks etc… and you think you can’t give them up or you won‘t.  If this is your mindset then your weight loss efforts will suffer tremendously.   This is where most diets or weight loss programs tend to fail.  They automatically tell you what you can’t have ever again.   Once again I think that if you slowly adjust your eating and drinking habits you won’t feel so deprived and tempted to cheat.   If you do slip up you won’t feel like such a failure and just quit, you can just pick up where you left off.

One of the fastest ways to derail any weight loss effort is by consuming too many extra liquid calories because of what you are drinking.   You may not be aware of how many calories your favorite drink can contain because you don’t consciously think about it.  The best drink for you is still water because it has no calories or added sugar.   However, there are some good drink choices that you can chose that are not loaded with excessive calories, caffeine or sugar and also have health benefits.

Its not just enough to quit drinking pop, you must find a good alternative to help satisfy the feelings associated with consuming sugar and caffeine.  Remember that both these substances act like addictive drugs when metabolized in the body.  Why do you think they call it “the sugar high” or “the sugar crash”.   Sugar and caffeine are the most popular controlled substances, “drugs” that are not labeled as such.   Sugar and caffeine are in so many products, its hard to avoid them all together.   You can make better choices and limit your sugar and caffeine intake.   The food industry is now trying to convince us that all sugar is processed the same in the body no matter if its corn syrup or high fructose corn syrup.   This may be true, however, not all sugar is created equal.   For instance, true raw honey possesses beneficial live enzymes, both stevia and agave nectar (not syrup) are better choices than white refined sugar.   In “This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging” article by Dr. Mercola, it has good information about the basics of the dangers of sugar and how all sugars are not created equal.   Plus, a handy chart on the amount of fructose in specific fruits.

Sugar is an addictive drug, Eric Stice, Ph.D., a neuroscientist at the Oregon Research Institute found that heavy users of sugar develop a tolerance (needing more and more to feel the same effect), which is a symptom of substance dependence.  If you crave Pepsi, Red Bull, Frappuccinos or any sweets in any form and you can't get enough.... Guess what??? You are a sugar addict.  I remember awhile back I was buying at least two bags of those Hershey Almond Toffee Nuggets at a time.  I would have to have a few several times a day, I even had them in my coat pockets.  I noticed that when I went a couple days without eating my chocolate I got a headache, but it went away when I ate some more chocolate.  I came to the conclusion that I had to stop because I was addicted.  When I started working out after work I needed an extreme boost in energy, so an hour before I started to workout I would drink one of those Amp energy drinks.  And boy did it give me a boost, I was pumped up.  So, I began drinking Amps every other day in order to get through my extreme workouts, until I realized I couldn't workout without them.  Once again I had to realize that these things were addictive and can cause dependency.  So I had to ween myself off them.  Its a good thing that I've become aware of the highly addictive nature of sugar, but when combined with caffeine, its a lethal combination.


When you go on a diet you are essentially being prescribed to practice abstinence by completely avoiding all foods (you love and crave) deemed not good for you.  Prescribing an abstinence model for the treatment of sugar addiction is similar to the type of recommendation for restrictive dieting: a “weight loss” technique that most research has found only leads to binge eating and weight cycling. When food or sugary drinks are off-limits, it tends to take on power and value.   The things that you cannot have are only that much more enticing says Alexis Conason, Psy.D.   Caution should be used when restricting foods (or drinks) from your diet, (especially foods that you tend to enjoy) and you should be conscious of the effect that this restriction has on your mind and body.


　
Problems Associated With Consuming Too Much Sugar:

When sugar is constantly in the diet, the pancreas must constantly produce insulin.  When sugar is continually overused, the pancreas eventually wears out and is no longer able to clear sugar from the blood, and diabetes is often the result.  This tendency toward diabetes rises severely after menopause.  Also, for some people, they have enough insulin but the cells have become insulin-resistant, so they do not absorb the insulin to facilitate absorption of glucose.

Sugar also increases the urinary output of essential vitamins and minerals.  According to L. K. Massey in "Acute effects of dietary caffeine and sucrose on urinary mineral excretion in healthy adolescents" Nutr. Res 8(9): 1988, calcium loss through the urine doubles when a soft drink containing sugar is consumed.  Cola drinks containing both caffeine and sugar caused the greatest calcium and bone loss in these subjects.

White, refined sugar is bleached with Chlorine Bleach, a substance that many people are sensitive to.   Chlorine, when it combines with organic compounds, converts to Dioxin, a lethal chemical.

High fructose corn syrup is a liver toxin.  It is metabolized in the body the same way alcohol is metabolized.  Now, alcohol is metabolized by the brain, and so you get effects that you can recognize, we call it intoxication.  Effects like impaired judgment, slowed response time, impaired motor function, etc.  But fructose is not metabolized by the brain, so you don't notice that it is affecting your body the same way alcohol is, says Judie McMath for The Center for Unhindered Living.  Drinking a can of soda does the same thing to your liver that drinking a can of beer does. And you are allowing your kids to drink this every day.  You may be a person who doesn't believe in drinking because it destroys your body, but the soda is destroying your body just as much.

As long as you ingest anything containing fructose or sucrose (table sugar) you will be unable to cure yourself of high blood pressure, heart disease or diabetes.  It also causes kidney disease which contributes to diabetes and high blood pressure as well.

These are just a few things to inform you of the effects of both sugar and caffeine which we all consume on some level.  Some more than others.  Caffeine is in so many products because it is considered a natural product.  Much in the same way as sugar, it is added to products that already naturally contain sugar.  You may not be able to completely eliminate these substances from your diet, but you can control consuming excessive amounts by educating yourself and reading labels.

The main focus for the coming weeks is to limit your sugar intake, plus avoid excessive caffeine consumption.   How can this be accomplished if you are already addicted and don’t know it?.   First, become aware of what you are drinking on a daily basis.  Then take note how many of them are sugary drinks.   Next, start to note how many calories you could have saved if you didn’t drink them and how much weight you could lose.  The idea is for you to become conscious of what you are drinking, therefore making you think before consuming these calorie laden drinks.


What Drinks Can You Trade Up To?

• If you must have a carbonated beverage, then add lemon or lime juice to sparkling water or club soda.
• Add unsweetened fruit concentrate to sparkling water or club soda. You can invest in a home soda machine but skip their sugar laden flavor packs and opt for unsweetened fruit concentrate that you find in health food stores.
• Sweeten your homemade soda or sparkling water with liquid stevia.
• Opt for homemade lemonade made with either fresh lemons, lemon concentrate and some liquid stevia.
• Iced herbal tea or hot herbal tea, there are many varieties you can try like acai berry, lemon zinger, cranberry zest etc. sweetened with a little raw honey or liquid stevia.
• Fresh squeezed fruit juice, bottled juice has added sugars on top of the natural sugars already in fruit.  One cup of fresh squeezed juice with some pulp is ok.
• Green tea is a better overall option, it has natural caffeine, and many health benefits. It activates a higher rate of fat oxidation helping to break down fats to be used as energy.
• Fruit smoothies and green juices are packed with vitamins and minerals.

　
You may not be able to give up your favorite drink right away, but instead try cutting back each day the amount you consume, then cut back to a couple days a week until you have eliminated your bad drinking habits that have kept you from losing weight.   They say it takes roughly 21 days for you to make something a habit.  Once you stop drinking sugary drinks you will notice the positive effects through weight loss, baggier clothes, more energy and even feeling less bloated.   So, don’t think of this as something you will be giving up, but instead, think of it as "trading up" to a better, healthier you.


　

Assignment
For the next couple of days, keep track of how many cups of coffee, iced coffee(frappuccino, cappuccino, Mochaccino, mochalatta, etc), soda pop, shakes, bottled fruit juices etc… that you consume.   Then determine where you can fit in a healthy trade up option in place of that sugary drink.   You can not succeed in losing weight if you are consuming excess sugary liquids with empty calories.   If you think that one drink for lunch, one on your break and one for dinner do not add up, then you are in denial, you are addicted.   Just look at the calorie and sugar count in one 21 ounce bottle of Pepsi or Lipton Iced tea, which is usually 2 servings and ask yourself do I really need it or do I just want it.  The answer to both questions should be "NO".  If you are drinking your required intake of water, then you don't need the soda and you definately don't need the calories.


Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice.

　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“The Dangers of Sugar Intake” by Judie C. McMath and The Center for Unhindered Living, Copyright 2006-12
http://www.unhinderedliving.com/sugardanger.html
“This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging” article by Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx
“Eating Mindfully: Improve your relationship with food” by Alexis Conason, Psy.D.
http://www.psychologytoday.com/blog/eating-mindfully/201204/sugar-addiction
“Break a sugar addiction within a week using three easy steps” by Brad Chase
http://www.naturalnews.com/037337_sugar_addiction_habits_raw_honey.html

　

Picture Sources
Sugar Addiction
https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSFMonL8NbnWIHnZoQ6l0LZS9r0fioCrCuAI8uPnSyQNfq0YGBdyU6BGg
Frappuccino
https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRrZxkDPdh7ZKsA1TM_gCfZ9jTUTY29ag05KYvXbxDGRuBOPsvo-ObJPA
Caffeinated drinks
https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcS1VtuysRByhKChnofFzeKeLh_dYcpJSm8BsX598JG0O7RjtCFXuE4MCXg

KHFP Week 9: Pump It Up!!!

In week four you began increasing your aerobic exercise by at least walking 30 minutes a day three days a week.  Now its time to really get you in the weight loss phase.  By increasing your aerobic exercise you began burning excess calories and resetting your metabolism.   It’s a start in the right direction, but in the end you want to look great.   In order to look great once you’ve shed those unwanted pounds you need lean sexy muscles.  The worst thing that can happen when you start to lose weight is that you get that excess flab that just jiggles all around (ugh!).  So, in order to combat this unsightly issue, you must perform some strength training.
 
The body changes as we age, and loss of muscle mass (cardiac muscle too) and coordination [process known as Sarcopenia] begins to accelerate in your 40’s.   This means that weight loss becomes difficult unless you are actively doing something to retain muscle.  It is never too late to start strength training whatever your age.


 
How does strength training help with weight loss?
If done consistently and correctly in conjunction with a balanced diet, then some of the body fat is reduced and some body fat is converted to muscle.   It ensures that you retain muscle mass as you lose weight being that muscle burns more calories than fat, plus it helps to prevent or reverse the natural loss of muscle mass that comes with aging.   While diet and aerobic exercise help you lose weight, strength training will help you lose the right weight “the fat” while retaining and increasing your body’s lean muscle mass.


Cardio or aerobic exercise is the most effective form of physical activity in terms of overall weight loss.   However, strength training is for toning, defining and creating new muscle.   It is known as resistance training, it is the process of converting fat into lean muscle mass.   It also enhances your metabolism, decreases stress levels, increases mental clarity and boosts stamina.   This includes any exercise which uses a form of resistance like weight bands, body weight or dumbbells.  Doing 20-30 minutes of strength training workouts at least 3 times a week will give sufficient results.   But if you want great results, then follow a strength training program that consists of 30 to 60 minute workouts at least three times a week.


The basics for weight training are simple, yet many people don’t know how to get started, they just randomly begin to lift weights with no structure or proper form.  It is advisable that if you don’t have a personal trainer who can show you how to properly perform weight training exercises, then you should do a little research to find out how to properly perform any weight exercise you want to perform.  You can join a gym (not necessary for great results), hire a personal trainer, view videos or books/magazines as long as you get an idea of how to perform the exercise correctly.  Check the American Council on Exercise (ACE) for proper form for many exercises, they have descriptions and videos of various exercises.

Another source you can check for video demonstrations for many exercises is Passion4Profession they have some instructional video tutorials you can find on youtube that illustrate how to perform an exercise in an easy and simple way.  You can also try visiting Fitness Blender for workout tutorials and weight loss programs.

　
The goal for strength training is not to make you look like a body builder, instead create lean muscles that burn more calories than fat.  Most women will not bulk up when doing strength training unless they use muscle enhancing products like steroids.   So to keep your workouts efficient, stick to lighter weights and more reps.  If you do want to develop bigger muscles then you would do fewer reps but with heavier weights.  If you haven’t found a workout routine for strength training by searching the web, Youtube, fitness magazines (Prevention is pretty good), the library, or a purchased DVD (Beachbody.com has good ones) then below is a basic strength training program adapted from “The Fat-Burning Workout: From Fat to Firm in 24 Days” by Joyce L. Vedral, Ph. D, that can get you started.
 
This program doubles as a cardio workout, therefore giving you maximum results in a shorter period of time.  Take your time to learn the basic moves properly to avoid injury and be sure to consult your doctor before starting.  Once you’ve become familiar with the routine, it can be completed in about 30 minutes.  There are three core sections of the body to focus on when strength training which are the upper body, your core/mid section and your lower body.  The upper body parts consists of your biceps, triceps, shoulders, chest and back.  Your core will be combined with the lower body consisting of your buttocks, hamstrings, quadriceps(thighs) and calf muscles.


In this basic strength training program you will be alternating between upper body and lower body by exercising the upper body on one day and then the lower body and core on another day.  You can use resistance bands, body weight, free weights/dumbbells and or weight machines/circuit training.  Remember, that you should still be doing your aerobic exercise/walking in conjunction with adding in strength training.  Here is how your workout schedule might look now:

• Monday - Upper body routine
• Tuesday - Walking 45 minutes (at the park or on treadmill)
• Wednesday - Lower body routine
• Thursday - Cardio DVD (Turbo Jam)
• Friday - Upper body routine
• Saturday - Walking 45 minutes (indoor track)
• Sunday- Rest or stretch routine
• Monday - Lower body routine

Make sure you consistently alternate between working out your upper body and your lower body (upper, lower, upper, lower etc..).  Stick to this schedule and this routine for at least six weeks before you add additional exercises or change to a different strength training exercise.  This is just enough time for your body to learn the moves and for you to get familiar with your routine.  However, after about 6-12 weeks you want to confuse your muscles in order to avoid weight loss plateaus by switching up your exercises or adding an additional one.  This is the ideal platform for continued muscle growth and weight loss.
 
If you are a novice when it comes to strength training and working out, there are some basic terminology that you should become familiar with.  When I first started learning about lifting weights, I was confused about basic words like reps, sets, contractions, flexing etc.


　

　
Basic Exercise Terminology:

Burn: refers to the feeling that you will sometimes get in your working muscle as the lactic acid builds up in the muscle tissue.  This happens when the blood does not have enough time to carry the acid away as you work.  The burning sensation in your working muscle is a sign that you are working your muscle to the maximum.  As the muscle gets used to the workout, you will experience less of a burning sensation.
 
Contraction: for a given muscle, you shorten the muscle fibers of that muscle by squeezing them together.  For example when you stretch out your arm and then you bend it, then it contracts.
 
Exercise: is a given movement for a specific muscle, designed to cause that muscle to grow and become stronger.
 
Flex: for a given muscle you take the contraction further by giving it an extra willful squeeze by using that muscle more.
 
Progression: is the occasional adding of weight to specific exercises when the weights being used for those exercises are no longer enough of a challenge.
 
Repetition or Rep: is one complete movement of an exercise, from start to midpoint, to finish

Resistance: refers to the heaviness of the weight used in a given exercise.  Example: 3 pound dumbells or 10 pound resistance bands.
 
Rest: is a pause between sets or exercises.  The purpose of the rest is to allow the working muscle enough time to recuperate so that it can efficiently perform the work of the next set.
 
Routine: is the specific combination of exercises prescribed for a given body part.   For example: Upper body routine consists of: 1 set bicep curls - 10 reps, 1 set tricep kickbacks - 10 reps, 1 set pushups - 10 reps and 1 set military press - 10 reps.
 
Set: is a specified number of repetitions of an exercise performed without a rest.  Example: 8 reps of biceps curls is one set.
 
Stretch: for a given muscle you lengthen the muscle fibers by willfully extending that muscle a little further than its natural position.
 
Workout: includes all of the exercise routines for the specified body parts to be performed on a given day. Example: your lower body workout consists of routines for the thighs, buttocks, abdominals and calves.


　

　
Expressions for Different Exercise Techniques:
 
Aerobic: is a physical fitness activity that can be sustained by your body’s own natural supply of oxygen and that causes your pulse to reach a rate of between 70% and 85% of its capacity and stay there for twenty minutes or longer.
 
Anaerobic: is activity that is too demanding to be supported by the body’s natural oxygen supply, and so creates on oxygen deficit. When this happens the exerciser is forced to take a rest literally in order to catch his/her breath.  For example, power lifting.
 
Intensity: is the degree of difficulty of the exercise program you are following.  It can be increased by increasing the number of repetitions, increasing the load of the weight or reducing the rest periods allowed between sets and between exercises.
 
Muscle Isolation: is the method of exercising a body part independently of other body parts.  In order to ensure maximum growth and development, shaping and strengthening a given body part, it is necessary to provide that body part with uninterrupted work.
 
Split Routine: is the technique of working only certain body parts on a given day.  A routine can be spilt into two or three workout days.  It allows muscles the required 72 hours rest before they are challenged again. Example: upper body routine on Monday, aerobic activity on Tuesday and lower body routine on Wednesday.


The Modified Pyramid System: involves the addition of weight and the reduction of repetitions for each set until the peak of the pyramid is reached.  Then the set ends.  The continual progression of weight allows the muscle to be challenged to work up to capacity, ensuring optimal development.

• Set 1: 12 reps at 3 pounds
• Set 2: 10 reps at 5 pounds
• Set 3: 8 reps at 8 or 10 pounds

 
The Pyramid System: involves the addition of weight and the reduction of repetitions with each set until a peak is achieved, then the reduction of weight and the addition of repetitions until the final set is identical to the initial one.

• Set 1: 12 reps at 3 pounds
• Set 2: 10 reps at 5 pounds
• Set 3: 8 reps at 8 pounds
• Set 4: 10 reps at 5 pounds
• Set 5: 12 reps at 3 pounds

　
To keep your workouts simple and doable, use free weights/dumbbells.   If you’re already familiar with other equipment like resistance bands or circuit training equipment, then by all means use them.  You can start with lighter weights if necessary or even use soup cans if you don’t have dumbbells. Just don’t let not having weights keep you from working out.   You can get a good workout just using your own body weight and flexing your muscles during the contraction.


Recommended Weights for performing the basic strength training program:

• Set 1: 3 pounds
• Set 2: 5 pounds
• Set 3: 8 or 10 pounds

For this basic strength training program we will be using The Modified Pyramid Technique.


How to perform each routine using The Modified Pyramid Technique:

Set 1.   Do 12 reps for all three exercises within the specified body part routine using 3 pound           weights without resting.  Once you’ve completed all three exercises for the specified body part, this is your first set.  Then rest 10 to 15 seconds before going to next set.

Set 2.  Do 10 reps for all three exercises within the specified body part routine using 5 pound weights.  This is your second set.  Then rest 10 to 15 seconds before going to next set.

Set 3.   Do 8 reps for all three exercises within the specified body part routine using 8 or 10 pound weights.  This is your third set.  Then rest 10 to 15 seconds before going to your next body part routine, then repeat sets one, two and three.


　

Here is a crash course in basic strength training or resistance training:
Regular Upper Body Strength Training Workout includes Biceps, Chest, Shoulders, Upper back, Triceps. Perform the exercises in the given order.


Bicep Routine:

1.   Standing alternate dumbbell curl - stand with feet shoulder width apart, weight in each hand, arms at sides, palms facing forward.  Bend and lift one arm up to shoulder as you bring it down lift other arm to shoulder. This is one rep

2.   Standing angled simultaneous dumbbell curl - stand with feet shoulder width apart, weight in each hand, arms at sides, left palm facing left and right palm facing right.  Bend and lift both arms simultaneously towards shoulders then lower.  This is one rep.

3.   Standing alternate hammer curl - stand with feet shoulder width apart, weight in each hand, arms at sides, palms facing your body.  Bend and lift one arm up to shoulder as you bring it down lift other arm to shoulder.  This is one rep.


　
Chest Routine:

1.   Incline dumbbell press(use flat surface if no incline available) - lie on bench with weight in each hand at chest level, palms facing upward, simultaneous extend arms up until elbows almost lock, then lower back to chest.  This is one rep.

2.   Incline dumbbell flye with a twist(use flat surface if no incline available) - lie on bench with weight in each hand, arms extended upward over your head, palms facing out and ends of dumbbells touching, slowly bend at the elbow and lower arms in a semi-circle like hugging a beach ball until reach full stretch, return to start position and flex chest muscle as ends of weights touch.  This is one rep.

3.   Cross-bench pullover - lie flat on bench or flat surface on your back with your head hanging over the edge, grasp one dumbbell with both hands extended above your head, lower arms slowly until can’t go further, then extend back to start position.  This is one rep.


Shoulder Routine:

1.   Standing side lateral - stand with feet together, dumbbell in each hand, arms down and in front with palms facing each other and weights touching.  Raise arms outward and up to shoulder height then lower.  This is one rep.

2.   Standing front lateral - stand with feet together, dumbbell in each hand, arms down and in front with palms facing each other.  Raise arms straight up to shoulder height without bending arms then lower again.  This is one rep.

3.   Pee-wee lateral - stand with feet together, dumbbell in each hand, arms behind your back weights touching knees slightly bent.  Simultaneously raise both arms to ear height then lower to start position.  This is one rep.


Triceps Routine:

1.   One-arm overhead triceps extension - stand with feet together, with dumbbell in left hand raised overhead touching left ear, palm facing your body.  Lower dumbbell behind your head as far as you can, then return to start position.  This is one rep.  Finish your set with left arm then switch to right arm.

2.  One-arm triceps kickback - stand with feet together, weight in left hand at chest level and palm facing body, bend forward slightly at waist and knees.  Extend left arm back and flex tricep, return to start.  This is one rep.  Finish your set with left arm then switch to right arm.

3.   Flat cross-face triceps extension - lie on flat surface, arm fully extended with weight in left arm, palm facing in, slowly bend at elbow so weight touches your right neck/shoulder, return to start.  This is one rep.  Finish your set with left arm then switch to right arm.


　
Back Routine:

1.   Reverse bent dumbbell row - stand with feet shoulder width apart, dumbbell in each hand about 6 inches away from the body, palms facing away from body, bend at knee and bend forward, raise both weights with bent arms until reach waist height, flex or squeeze your back muscles then return to start position.  This is one rep.

2.   Bent dumbbell shrug(dead lift) - stand with feet shoulder width apart, dumbbell in each hand, arms down, palms facing body, with slightly bent knees and torso bent, weights about knee high, lift straight up and shrug your shoulders back and down, return to start position.  This is one rep.

3.   Dumbbell upright row - stand with feet a natural width apart, hold one dumbbell with both hands, palms facing your body, arms extended downward, keep weight close to body then raise it up to chest height with elbows bent out, lower back down.  This is one rep.


　

Regular Lower Body Strength Training Workout includes Thighs, Buttocks, Abdominals, Calves. Perform the exercises in the given order.


Thigh Routine:

1.   Regular Squat - stand with feet natural width apart, weights in both hands with arms at your sides, palms facing your body.  With your back straight, bend/squat as low as you can comfortably with proper form until you feel a stretch in your quads and glutes then return to standing position.  This is one rep.

2.   Lunge - stand with feet natural width apart, weights in both hands with arms at your sides, palms facing your body.  Step forward with left leg about 2½ feet then bend your right leg until knee almost touches the floor or as far as possibly comfortable and you feel slight stretch in front thigh.  Then stand and retract left leg back to start, this is one rep.  Continue all three sets for left leg then repeat with right leg forward.

3.   Sissy Squat - stand with feet natural width apart (no weights required), place one arm on a stable object like a stool, wall, or doorknob then raise up on your toes.  Now lean back as far as possible with slight bend in knees without falling, feel the stretch and squeeze the buttocks.  Return to start position.  This is one rep.


Buttocks/Glutes Routine:

1.   One-legged butt lift - using a chair or other sturdy object, you can either kneel on the floor or perform standing up.  Hold the chair with your right arm for balance, then extend left leg back and up as high as possible while grasping and squeezing your left buttocks.  Return to start position.  This is one rep, then finish all three sets for left leg then repeat for right leg.  2.   Lying butt lift(bridge-up) - lie flat on your back with knees bent, legs a natural width apart.  Place hands just under your buttocks squeezing them tight, then raise your buttocks off floor as high as possible without your shoulders leaving the floor, then lower to start.  This is one rep.

3.   Feather kick-up - get on floor placing both hands and knees shoulder width apart (as if about to crawl) so you are propped up and your back is straight and parallel to the floor.  Keeping your left leg bent, raise it to the ceiling and squeeze buttocks at the top, then lower back to start.  This is one rep. Continue all three sets for left leg then repeat for right leg.  You can add resistance to this exercise by placing and squeezing a weight between the bend in your leg.


Abdominals Routine:

1.   Ab Crunch - lie on your back with knees bent and feet on the floor, both hands behind your neck and imagine you have an orange under your chin, then without arching your back lift your chest and shoulders off the floor and hold for 5 seconds.  Keep your elbows out and back straight and return to start without relaxing when you touch the floor, but immediately go to next rep.  To add resistance you can hold weights in both hands and cross them across your chest.  If you have back problems you can prop your feet on the seat of a chair.

2.   Leg raise - lie flat on back with arms behind neck and legs straight on floor.  Simultaneously raise legs without bending knees then lower to start position.  This is one rep.  Alternative, raise left leg(count #1) then raise right leg(count #2), lower left leg(count #3) then lower right leg(count #4). Repeat until complete all three sets.

3.   Reverse Crunch/leg-in - lie on back with arms at sides, bend knees, keep feet on floor and don’t arch your back.  Squeeze legs together and raise until body is at 90 degrees and slightly lift butt off floor about 2 inches then lower back to floor.  This is one rep.  You can add resistance by doing a leg-in which you place a weight between your feet as you crunch your legs in.

As an alternative abdominal exercise in place of the crunch or reverse crunch, and opt for one that focuses on your obliques, you can substitute the foot-2-foot crunch.
 
Foot-2-Foot Crunch- lie on your back with knees bent and feet on the floor, arms at your sides and shoulders off the ground.  Bend to the left and try to touch your heels, then bend to the right trying to touch your heels all while maintaining the crunch position.  This is one rep.


Calves Routine: (simple but very effective)

1.   Standing angled-out-toe calf raise - stand with feet a natural width apart, weights in both hands, palms facing your body.  Point your toes outward away from your body then stand up on your toes as high as possible flexing your calves at the top then lower back down.  This is one rep.  Complete all three sets with your different weights.

2.   Standing straight-toe calf raise - same as exercise #1 except your toes are facing forward. Complete all three sets

3.   Standing angled-in-toe calf raise - same as exercise #1 except your toes are pointed inward (pigeon toed).  Complete all three sets.

As this routine becomes easier you may add one more exercise to each routine(Progression).  For the biceps, triceps, back and calves, you should do no more than four exercises in the routine.  But, for the chest, shoulders, thighs, buttocks, and abdominals you can do up to five in the routine.  This keeps your working out of that body part safe and effective so as not to overwork the muscle and do more harm than good.

Please refer to The Fat Burning Workout book for more advanced level workouts and exercise descriptions.  You are encouraged to choose any three exercises you may find during your research for each body part and use instead of the above mentioned exercises.  These are placed here to give you a working blueprint for effective strength training at home or at a gym.   Some of the exercises are directly from The Fat Burning Workout, but some were modified based on some industry standards.  Many of these exercises are fitness industry standards but they go by different names.  If you don’t have three different weight sizes you can modify the sets using just one 10 pound weight for all three exercise and doing 10 reps per exercise.

Working out should become an essential part of your daily routine.  You have to make time for your workouts and make them a priority.  Because if you don’t then you will allow any minor distraction to become an excuse not to exercise.  If the people in your life do not understand why you are so determined to workout everyday and eat healthier everyday, or why it is important for you, then they too will become a distraction and an excuse to skip your workouts.  It is time to devote just one hour a day on improving your health because each day you complete a workout and add a new healthy habit, it gets you one step closer to a better body.  You make time for everything else in your life, yet you constantly make excuses as to why you can’t exercise.  You can, its just not a priority.  This happens to be The New Year 2013, therefore your resolution should be simply to make working out and eating healthy a priority just by devoting one hour a day.  The key to success is for you not to beat yourself up if you skip a day, but instead to pick up where you left off.  Don’t let one or two minor setbacks become an excuse to ditch your entire program.  You have to believe that you are worth and any sacrifices you think you are making by choosing exercising over other activities and know that this choice for better health will be well worth it.


Disclaimer: This article is meant only to provide information. It should not be substituted for expert medical advice. When starting any weight training exercise, no matter what size weight whether light or heavy you should check with your doctor first.
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Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!



　
Assignment One
This week’s assignment is two-fold. First, in week one, assignment two you were to start a food journal so you can track what you eat daily. If you haven’t been keeping a food journal, then you will start one this week and continue until the end of the project cycle. The premise behind keeping a food journal is so you become more consciously aware of what you are eating. Therefore, you will be more aware of what you put in your mouth. Second, it also helps to cut down on unaccounted for calories that slip by you especially when snacking. Even though most of the week new habits do not focus on calorie counting, you should become aware of portion sizes and their calorie content. So, add to your food journal, the calorie count when available. Therefore, when the time comes for you to start cutting calories in order to lose more weight quickly, you will have a better chance.


　

Assignment Two
For this assignment, you will create a monthly workout calendar for your scheduled workouts. Leave room so you can jot down your actual workout for that day in case you skipped one or performed a different one than the one you scheduled. It can be as simple as marking on Monday: upper body, Tuesday: 45 minute walk, Wednesday: lower body etc. On a separate piece of paper or in a notebook you should list the actual exercises, weights and reps for each routine, so your workout flows smoothly. You want your workouts to be stress free so be prepared to know what to do. Always workout in proper shoes and lose clothing.


　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“The Fat-Burning Workout: From Fat to Firm in 24 Days” by Joyce L. Vedral, Ph. D, pg 36-38
http://www.joycevedral.com
The American Council on Exercise
www.acefitness.org/exerciselibrary/default.aspx
Pasion4Profession
http://www.passion4profession.net/