Every day calories are consumed by the billions, and all too often at and between meals. Calorie information appears everywhere with an increasing frequency on food labels, menus, recipes and web sites. But few people understand what that information means and how they work. Especially how they have worked to create a population in which over 64% of adults and a third of children are overweight or obese. The human body does an impressive job making sure that it gets enough calories to meet its needs, but it does not know when the calories are in excess.

The average American spends about 10% of their disposable income on food and with food now being offered in places it never has before; such as, Staples, Bed, Bath & Beyond and book stores, it’s becoming too readily available. Portion sizes, especially in restaurants, are also out of control; for example, bagels are now on average 500 to 600 calories each and sodas are now available in larger sizes such as the 7-Eleven Big Gulp – a 64 ounce drink that is 800 calories. Individuals who check calorie information on nutrition labels often do not note the size of the serving it applies to. For example, a serving of ice cream is only a half cup, and uncooked pasta is merely two ounces.

“Why Calories Count: From Science to Politics” written by two experts Marian Nestle – a professor of nutrition, food studies and public health at NYU and Malden Nesheim – professor emeritus of nutritional sciences at Cornell University, explains what calories are, where they come from, how different sources affect the body and why it is so easy to consume more of them than most people need to achieve and maintain a healthy weight.   As seductive as the current food environment is, with words such as ‘organic’, ‘low-fat’ or ‘heart-healthy’, it’s still easier not to gain excess weight in the first place.

Dr. Nestle and Dr. Nesheim also reviewed the weight-regulating effects of different sources of calories. Evidence was found to support the popular idea that any type of nutrient is responsible for our obesity. “The source of the calories may make a small difference in weight maintenance or loss, but appears to be much less important than the ability to resist pressure to overeat calories in general”, the authors wrote.  Since most people cannot come close to estimating how many calories they consume or expend in a day, a better way to measure intake and output is to regularly check the notches on one belt or numbers on the scale.  “It’s much easier to lose a pound or two than 20 or 30” says Dr. Nestle. Of course, the amount of calories consumed is not the only factor influencing ones weight.  Calories expended count as well. The more active people are, the better able they are to balance out.

At Shane Diet & Fitness Resorts we think that it’s not only important for you to exercise and learn about calorie intake and expenditure, but through our nutrition education classes, you will learn how to calculate your daily calorie intake, create a healthy eating and exercise plan as well as how to cook fresh healthy meals and snacks. Because knowing the why’s and how’s behind things are the keys to a successful weight loss journey.

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The holiday season is often filled with invitations to parties galore from friends, families and co-workers.  And the holiday season cycle begins – overeating, weight gain, and a setback on our weight loss goals.  It doesn’t have to happen! Follow these 10 simple steps from our guest writer Skye Cutrupi to avoid holiday weight gain.

1. Eat Breakfast: Every Fitness and health publication will tell you….EAT BREAKFAST. Without eating breakfast, you’re more vulnerable to cravings and less likely to make healthy eating choices in the morning and throughout the day.

2. Carry A Snack Reserve: Holiday schedules can be busy and impromptu; having one or two healthy snacks on hand can help prevent impulse eating at parties.

3. Eat Pre-Party: Going to a party on an empty stomach can be even more dangerous than doing your grocery shopping famished. You are not only more likely to eat things that you would otherwise be able to resist, but to eat them quickly and in great quantity as well, since all the food is immediately available. Your best bet is to eat something small but filling, even if it is just an apple, right before your event. This will break down the hold that an empty stomach has over the mind.

4. Be Aware of What You Are Drinking: Most of us have heard the adage, ‘Don’t Drink Your Calories,’ the holiday season only increases the need for awareness of the caloric intake of our beverages.  With multiple parties, and tins of cookies from neighbors, chances are the month of December provides you with double the opportunities to indulge in sweet treats. If your daily coffee is along the lines of a caramel macchiato, try switching to something with fewer calories if you know that you will want to indulge in treats at a party later in the day. The same goes for any daily sugary drink intake.

5. Bring A Healthy Dish Or Bottle: Volunteer to bring a healthy/lower calorie dish, treat, or beverage that you like to the party. This way you know that there will be a healthier alternative that you can choose from. Fruit platter, vegetable dish, cookies or brownies that you have made with healthier substitutes, low calorie beer, Skinny-Girl Alcohol…you get the idea.

6. Make Choices: Deprivation as a form of dieting is neither healthy nor is it effective. Moderation and balance is key. Do you love Grandma’s holiday brownies, enjoy one of those, and skip over the treats you might be tempted to eat simply because they are there. You still get to enjoy your holiday favorites, but avoid the guilt of overindulgence. There are enough other factors during this season that can create stress, don’t let food be one of them.

7. Help Out: Lending a hand to a party host is not only in the holiday spirit, but can also be a good way to avoid the temptation of overeating. If you’re greeting guests and taking coats, playing DJ or pouring drinks, chances are you won’t have time to linger at the dessert table.

8. Wear Zippers & Buttons: Being comfortable in what you’re wearing is the most flattering look of all; elastic waistbands however can be a screaming invitation for overeating. When picking an outfit for a holiday party choose something that you like and are comfortable in, but also something with button or zippers, to help keep you aware of your food and drink intake.

9. Play With The Kids & Pets: Family gatherings and parties can be wonderful, but for many of us they can also be extremely stressful. Playing with children or household pets is a great way to sidestep and alleviate some of the stressors that can stem from such get togethers. Not only is it simply difficult to be stressed when you are making a fort of blocks, or tugging on the tail of a dragon hanging from a dog’s mouth, but you have also created a fun way to still be engaged at a function, that you might have been otherwise dreading.

10.Don’t Judge Your Insides By Other People’s Outsides: What does this statement mean? People have a tendency to compare their lives to the lives of others, and the holiday season can sometimes provide even more than the normal opportunity to do this. We see family members that we have not seen in months, friends back from college etc. What was your year like, their year like? How is your job, school, and so on. It’s easy to begin comparing the events of our year to those that we are hearing from others, and for some this could be a significant source of stress. Maybe your cousin got engaged, while your significant other of four years gifted you with a Keurig this year; your high school friend made deans list or an exclusive fraternity, someone got a big promotion, had a baby….Don’t judge your insides by other people’s outsides, is a way to remember that such a comparison will never be a fair one. Think about it, we have all the information about ourselves…good, bad, ugly, in between, and are attempting to compare it to a tiny fraction of what we know about the life of someone else. Be kind to yourself and remember this imbalance should you find your mind comparing your years’ events to those of others’.  Avoiding the comparison trap can save you from unwarranted and unjustified stress and depression, and the possible desire to eat every sweet treat at the party.

If you follow these 10 simple steps you will still be on your way of getting and staying healthy and losing or sustaining your weight this holiday season.

The #1 trick to avoid weight gain over the holidays is to only celebrate that one special day. Stick to your regular routine before and after the holidays.

Here are some other tips to keep you on track of your healthy weight goals:

Avoid the pre-holiday indulgences:
Are you the chef of the family like I am? I do a lot of baking early on in the week. Enjoy your hard work on the special day. Limit your “tastes” while cooking and baking. Limit yourself to 1-2 bites of tasting pre- and post- seasoning. You’ll get to enjoy what you made on that day. For recipes that you have made many times before like your famous cheesecake, challenge yourself to not taste it until the day it’s being served.

Do NOT restrict:
Thinking you may “save your calories”, restricting is not the answer. When restricting, you end up over eating because of being ravenous and won’t listen to fullness as well.

Keep eating 3 meals and 2 snacks a day like at Shane Diet & Fitness Resorts. This way you will never feel hungry and less likely to overeat.

Focus on socializing:
Don’t let your main focus of a holiday party be the food. Many times during the holidays you get to see family and friends that you are not able to see regularly the rest of the year. Enjoy the company around you. After you take food walk away from the table and engage in conversation and you’ll be less likely to walk up for seconds.

Be Picky:
When it comes to holiday foods, be selective. Go for foods you typically wouldn’t eat on a regular basis. For example, if it’s a decision between a plain old chocolate chip cookie or your grandma’s famous mini chocolate éclairs, choose the éclairs and savor those indulgences by eating slowly and truly enjoying the flavors.

Get Moving:
Just because you may be home for break or traveling to visit family, keep moving. Go for a walk, run, do push-ups, sit-ups, etc. You can still have a great workout even if you are away from the gym. If you really want to go to the gym and you are away from home, many gyms allow guest passes for the day.

Avoid the post-holiday indulgences:
Avoid bringing home leftovers that are too tempting. You got to enjoy those treats the day before. Get back to your healthy eating and exercise routine the next day!

Always remember that the holiday is only one day of the year. One day will not ruin all your hard work. With that being said, that one day it is not a free pass to go crazy and eat anything. Healthy eating is all about balance.

Have a happy healthy holiday and enjoy!

During the holiday seasons even the most consistent exerciser struggles to stay “on program.”  We are used to a certain level of busyness, and when that level is greater than normal, something always suffers.  People who organize added tasks often succeed in maintaining their regular workout routines.  Why?  Because organization leads to expediency, and expediency takes less time than inefficiency.

The key to organization is planning.  At Shane Diet & Fitness Resorts we make planning and goal setting a top priority. That is why everyone participates in motivational coaching workshops to help you discover why you are not reaching your personal goals.  Try to somehow record the added tasks that await you–either by using your organizer, by speaking into a recording devise, or by relying on basic pen and paper lists.  Having a running list, will help you group tasks together in a time-saving manner.  People who rely on memory alone end up making multiple trips to accomplish the same tasks that list-makers finish in one trip.

It is especially true during hectic seasons that you keep your workout paraphernalia organized.  Mornings that used to allow time for packing a gym bag are busier. If you had the foresight the night before, your gym bag is ready to grab–you have your sneakers, clean socks, fresh water bottle, sweat towel, Nano, personalized Shane Fitness workout, toiletries for showering, and a change of clothes.  Even with the new added tasks, you can still accomplish your workout because you are prepared and organized.  In the same circumstance, a disorganized person who must first start searching for her sneakers is destined to skip the workout.  Similarly, sticking to a good nutritional plan is easy if you organize your food options in advance—perhaps you have a great snack in your gym bag that you whipped up quickly from The Shane Diet Cookbook.  Disorganized people find themselves overwhelmed, lacking time and clear judgment, which can lead them to making fattening food choices.

The philosophy behind becoming organized is completely contrary to the philosophy required for remaining disorganized: only when you are willing to delay gratification (which leads to long term benefits), instead of opting for immediate gratification (which prevent long term benefits), can you start to become organized.  Deciding whether or not to pack the gym bag in advance is a perfect example of how these philosophies work: You about to relax at night, when thoughts of the morning cross your mind.  You either choose to relax, putting off replenishing you gym bag right, (letting the desire for the immediate gratification of relaxing win you over), or you delay the gratification of relaxing, and pack the bag.  Taking the time to do a chore in advance is like making an investment: the initial effort takes time and energy, but the rewards down the line are many-fold.

Ask yourself what your priorities are in creating a healthful lifestyle.  Then choose to invest some time in those priorities.  Prepare ahead of time the pieces that will make your puzzle fit, and you will reap the reward of a balanced result. You are worth it!

1. Stick to the routine, even if it isn’t strictly the Shane routine, pick times of the day that work for you to eat and exercise and stick to them.
2. Don’t get hungry, whatever you do avoid going long periods of time without food, it won’t help weight loss and you’ll end up eating something unhealthy.  Also don’t save up all your calories to eat badly, if you’re going to eat badly plan for it but don’t avoid food all day.
3. Don’t feel guilty, if you want something so badly you can’t think straight… have it, have a small portion, don’t do it all the time, work out a bit more that week but don’t beat yourself up about it. Own your decisions.
4. Don’t forget where you’re going, or where you came from. If it feels like progress is slow once you get home don’t forget all the progress you’ve already made and don’t let slow progress stop you feeling achievement or set you back. Even slow progress is a step in the right direction and if you can accept it’s not going to happen overnight you’ll do better in the long run.
5. Fight cravings, recognize that cravings aren’t usually hunger and tackle them, if it’s an appropriate time to eat have a healthy alternative. If not occupy yourself, take up knitting or paint your nails, read a magazine or have a hot drink like green or herbal tea. Do whatever works for you as a distraction.
6. Reward yourself, every time you have a healthy home cooked meal rather than a take out or don’t buy that chocolate bar on the way home or take a pack lunch to work. Use the money you save to buy yourself a new outfit or a recipe book.
7. Be goal oriented, without something to aim for its hard to stay on track, whether it’s a weight to lose, a weight to lift or a race to finish achieving goals is a great way to mark progress. And if it doesn’t happen first time round don’t despair, reassess and try again.
8. Don’t weigh yourself every day, by all means once a week, even make a chart but don’t do it every day you’ll get sucked up in the little numbers and it won’t feel like you’re making progress when you are.
9. Keep in touch, Shane creates an environment where you live, eat, sleep and work out with the same people, you go through a lot with them, they are your friends, your family and your support network while you’re there. Don’t lose that when you get home, the staff and the programme will be there for you long after you leave but so will everyone else and it’s a great opportunity to make life long friends. Make sure you utilize that.
10. And most of all, do not, under any circumstances, give up. You might stop losing weight, you might even gain a few pounds, maybe you’re injured, something is going on at home or at school or you just don’t feel like its worth it. But this is your life, you only get one and it’s never too late to make the most of it. Take the opportunity to get healthy, get fit and enjoy your body.

So many of us fall off our fitness and weight loss programs because we are just too busy at times to fit it all in.  When a workout routine is lengthy, we find ourselves skipping it more often than not.  What most people do not realize is that for the strength-training aspect of a fitness routine, we really only need to commit to 15 minutes, twice per week.  If it sounds too good to be true, read on to learn how to organize your workout in the most expedient and effective way.

Anyone doing cardiovascular activity realizes that it is usually focused on the lower body.  Except for swimming, most aerobic activity stimulates the lower body to maintain strength and muscle.  Even people who do not do formal cardio exercise, still walk, get up and down from couches, chairs, and  climb stairs, etc. What many people, don’t realize, however, is that unless their upper body is also worked somehow, it starts to lose muscle after age 30; without regular and consistent stimulation, upper body muscles atrophy and lose tone and shape.

The key is to follow a balanced program for your upper body resistance, and to make sure that each targeted muscle reaches “temporary muscular failure” (the inability to do one more repetition) by 15 repetitions, at the maximum.  A two set routine gives a person 85% of the strength they could receive from any multi-set routine, so doing two sets for each body part provides plenty of stimulation to encourage the growth of new muscular tissue, as well as forcing the bone to gain density.

Since after the age of 50, the overall process of muscular and skeletal atrophy increases dramatically, it is imperative that the over 50 population includes weight training as part of their weekly routine. Fortunately, it’s never too late to begin a weight training regime! Research shows that even people in their 80’s can fortify their muscles through regular weight training!

If you are looking for a simple and easy to follow, 15- minute upper body routine, come to Shane Diet Resorts and tell one of our Professional Trainers.  They will prepare a personalized strength training routine tailored to your individualized needs.  Our Fitness Instructors are trained to take into consideration any physical limitations you may have and create alternative exercises for you.  Either way, try to incorporate some upper body stimulation in your weekly routine to maintain muscle strength and shape throughout your life!

One of the greatest enjoyments of fall is the abundance of fresh, ripe, delicious apples. Apples are a great low calorie snack to help you lose weight, great in a variety of recipes,  a natural mouth freshener, and are very inexpensive.

Why Are Apples Good For You?
Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. The insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple’s fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor.

HAVE AN APPLE TODAY!
Fuel up with this powerful breakfast with fresh fall apples to energize you through the morning!

Fresh Muesli with Apples and Almonds

Makes 2 Servings

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup unsalted almonds
• 2 tsp cinnamon
• 3/4 cup plain Greek yogurt
• 1/2 cup skim milk
• 1 apple, diced
• 2 tbsp honey

Directions:
1. Preheat a frying pan over medium heat. Toast the oats and almonds until aromatic (or  you can smell the nutty scent). Keep an eye on them and keep stirring because they will burn easily. Stir in cinnamon and let cool to room temperature.

2. In a small bowl, stir together the oat mixture, yogurt and milk.

3. Cover and refrigerate until oats are soft. About one hour or let soften overnight.

4. Spoon the muesli into two bowls. Top with a diced apple and a drizzle of honey.

Nutrition Facts:

• Calories: 283 kcal
• Total Fat: 7.4 g
• Total Carbohydrates: 51.2 g
• Dietary Fiber: 7.0 g
• Protein: 7.7 g

Nutrition Tips:

• The German word muesli means “mixture” and can include raw or toasted cereals (oats, wheat, millet, barley, etc.), dried fruits (such as raisins, apricots, and apples), nuts, bran, wheat germ that is mixed with milk and yogurt.
• Muesli is very versatile and you can create it depending on the ingredients you like.
• Greek  yogurt has a higher protein content than regular yogurt. If you do not like just plain Greek  yogurt, mix half the Greek  yogurt with the yogurt you are used to eating.
• In the fall apples are in season. Try going to local farmers markets and get fresh apples. Also, try switching up the variety of apples you use.

Can’t get enough apples?  Check out Julie’s post about what types of apples are best for your recipes.

So you have committed yourself to a fitness program to continue your weight loss and have been following it steadily for the past couple of months. You have discovered a passion for running and want to keep your fitness levels up during the cold winter months that are now upon us. It is important to know how cold weather will affect our bodies from an exercise standpoint and also, how to stay safe while exercising outside in the winter. Below are some tips and suggestions that will allow you to stay outside for your morning runs and walks.

Our bodies in the cold

In an ideal exercise environment, our bodies heat up from physical activity and sweat will cool us off. Cold weather is different. We are more susceptible to suffering cold related injuries than we are to the overheating dangers in other climates. Since the air we are inhaling is much colder than the temperature of our bodies, it can also become very hard to breathe. With cold air, our body goes through a process to warm all oxygen to an acceptable temperature before it can be used by our muscles and organs. Also, the body will limit blood flow to the fingers and toes in order to keep the muscles and organs warm. If precautions are not taken, heat is lost very rapidly, especially from the head.

Dress appropriately (30-40% heat loss from head)

Since we are exercising in the cold, we need to dress appropriately. Important areas to cover from the cold are the hands, feet, ears, head and neck. Also protect your eyes and face if it is really cold outside. Wear socks that will keep you warm or even double up on pairs. Any layers of clothing that you wear should not be movement restricting, like a large winter coat or big fluffy pants. Layer up if you need to but make sure that you are wearing exercise friendly clothing. Shop for clothes with listed features listed like “breathable” or “dry-fit”. Make sure to dress warm, but remember that your body is still creating heat by exercising. If you overdress, or fail to wear breathable clothing during intense exercise, then you are at risk for overheating, even in the cold.

Warm-up first

Before going outside to run or jog, it is best to warm up inside. This means doing some light calisthenics (jumping jacks, walking/jogging in place or going up and down stairs) for 5-10 minutes to turn on your body’s natural heating system. If you are already warmed up when going outside, then it is a much easier transition to exercise in the cold.

Exercising in the snow or on ice

Be very careful in the winter extremes of snowiness and ice. Try to find a trail or a spot that has been plowed and salted. If you choose to walk/jog in snow, then go through special efforts to protect the legs and feet. This may mean wearing special boots to prevent frostbite. Also, look out for black ice as this will easy blend in with the sidewalks and roads and then sneak up on you. The last thing that anyone wants is an injury.

If it is too much, then stay inside

If the snow, ice and cold temperatures become too overwhelming, then stay inside. There are endless pieces of cardio equipment in the gym for days that you can’t go outside. You can even get creative and do some things in your house. Maybe try some interval training on the treadmill to keep it interesting.

Final precautions to take

Drink plenty of water. Many people make the mistake of not drinking enough fluids while working out in the winter. Your body needs to stay hydrated just like any other scenario. Also, you may need to use lip balm and/or lotions on any skin exposed to the wind in order to prevent skin irritations from the cold and dry air. It is possible to continue an exercise routine outdoors in the winter as long as the proper precautions are taken.

Eating healthy does not need to burn a hole in your pocket. If you are following a food budget, the task of food shopping may seem challenging, but it doesn’t have to. You can save money and still have a variety of healthy foods without breaking the bank.

Simple switches to save money:

• Limit alcohol
  Alcohol is an additional cost to your weekly budget that if you cut it down or cut it out, it can help you save money and lose weight. Alcohol has “empty calories”, meaning that the food is higher in calories and lower in nutrients.
• Drink water (aim for 8 cups a day)
  Make 2 purchases that can save you money in the long run: a water filter and a reusable water bottle. You can filter tap water right from your home. Other drinks provide empty calories and can become pricey. Even when you go out to eat, order water. Think water is too boring? Try adding orange or lemon slices to your water bottle for some natural flavoring.
• Avoid the drive through
  Think you are saving money by hitting up the drive through everyday for lunch. Think again. By skipping the drive through and packing your own lunch can help you save money and keep you on track to healthy eating. Skip the double cheeseburger, fries, coke, and large cookie. Buy a loaf of whole wheat bread, turkey from the deli (often on sale), and fruit (in season is often cheaper). Pack a turkey sandwich, a piece, of fruit and your water bottle. Have a sweet tooth after lunch or dinner? Go for small individually wrapped treats like a couple dark chocolate Hershey kisses.
  This also includes limiting dining out.
• Make sure to have variety!
  Variety is key. No one wants to eat the same thing everyday. Seasonal foods are cheaper during their peak season. Switch it up all the time. An easy thing to switch up is snacks. Buy a variety of fruits to choose from for a healthy snack.
• Clip coupons
  Clip your coupons. Do a little research before your shopping trip. See what is on sale to incorporate in your meals for the week. Become a member of the store to get a discount on store items. These might seem little, but they add up to big savings at the end.
• Buy in bulk
  Buying in bulk is often cheaper. You can freeze perishables like breads and meats and use smaller portions when needed.
• Make extra
  Double a recipe you like and save the rest for leftovers later in the week or freeze the rest for later.

Hey everyone, I am writing my first Shane Diet & Fitness entry of the fall addressed to all guests of the past. Whether you were with us this season, last season or any prior seasons, I’d like to re-emphasize your journey.

For those of you who have been home for some time, you know it can be hard to translate an exercise routine from a structured program like ours to your home life. Well, I would like to remind you that it is never to late to start fresh. If things did not work out quite as planned upon your return home, ask yourself why. What was it that really made it hard? What can you take away as a learning experience from previous attempts at weight loss?

If there is one thing that I know about this, it is that there is no such thing as failure if something can be learned from the experience. Let’s face it, we can always learn something from our mistakes of the past, we just have to look deep. For those of you who may have fallen off the fitness wagon, I challenge you to think about those mistakes of the past and take what you can out of them to make you ahappier and healthier person moving forward. Then, I would like you to use this information to dust yourself off, get back up and get back in the game.

When you joined us, you made a promise to yourself to meet a goal, to get from A to B. We want to help you keep that promise to yourself.

So here I am calling everyone out. Have you been staying true to that promise? It’s ok to be honest with yourself. If you’re one that has been successful at home or that has not been home long enough to know, use these thoughts to prepare you for possible hard times in the future. However, if the transition has not gone as planned, let’s address this. Even if you transitioned smoothly but fell off the wagon recently, how can you change direction and start moving forward again? To better help you at home, we would like to provide you with some tools. The Shane Team and I will be posting regular fitness blogs with topics relevant to fitness, healthy living and motivation. We will also be posting fitness challenges, exercises, inspirational thoughts and quotes. I plan on increasing my own physical fitness over this next year starting with my marathon at the end of this month and continuing afterward. I invite all of you to join me by increasing your own fitness. If you were with us before, it is not too late to dust off the old exercise program, and get started again. Tomorrow is a good day to also start that healthy eating plan , to start incorporating more movement in your day and to build positive thinking into your life.

For those who have not been with us before, visit us at www.shanedietresorts.com and check out our new website. With our new Texas location opening next month, we are available to change your life for the better, year round.