Healthy Diet Pizza!

November 21, 2011 By: consultant 2 Comments

Nutritious eating is key to your healthy lifestyle. The key foundation to any healthy diet is moderation.

Many “dieters” believe that pizza is off limits when trying to lose weight. That’s why diets don’t work. Try not to think of food as being “off-limits”.  The second you decide certain foods are off limits, it becomes natural to crave them more.

Think smaller portions. Start small and think about serving sizes in realistic terms. Restaurants typically have 2-3 servings on one plate, which can lead to overeating and weight gain. Split an entrée with someone and order a salad with it. At home, try using smaller plates to encourage a healthy portion for weight loss.

Growing up, my family usually ordered pizza on Friday nights.  Many people on a weight loss diet view foods like pizza as “cheating.” No food should be viewed as cheating because after eating it, a feeling of guilt will occur. You can still enjoy pizza without feeling the guilt.

Healthy Diet Pizza

Tip #1: Enjoy your pizza with a side salad.

Tip #2: Cut your piece of pizza in half. Now you have two pieces to enjoy.

Tip #3: Skip the extra cheese and meat for toppings and swap for vegetables.

Tip #4: If the pizza place offers a whole-wheat crust, choose that.

Tip #5: Try thin crust pizza.

Healthy Diet: Sneaking in More Vegetables

November 15, 2011 By: consultant 4 Comments

We all know how difficult it can be some days to get the daily recommended amount of vegetables in your weight loss diet.  There are little tricks to sneak in vegetables for your healthy lifestyle and you won’t even realize you are eating them.

Regardless of the season, smoothies are a delicious treat. When ordering a fruit smoothie out, it can be loaded with sugar, fruit juices, ice cream, and often times no real fruit. It can be misleading when you think you are picking a healthier option for weight loss success. For example a popular smoothie chain has a flavor of banana berry flavor which racks up 560 calories and 115 grams of sugar.

By making one at home you can control what goes in and can also sneak in some vegetables with it. Would you ever think that spinach could go into a fruit smoothie? Most people automatically crinkle their nose and question it. Spinach in a smoothie? It may sound like a strange ingredient, but you cannot even taste it and you are able to get a serving of vegetables in for the day. It gives the benefits of nutrition, plus it turns your smoothie into a pretty green color!

Banana Berry Smoothie
(serves 2)

Banana Berry Smoothie

  • 1 banana
  • ½ cup strawberries
  • ½ cup blueberries
  • ½ cup low fat vanilla yogurt
  • 2 cups of spinach
  • 1 cup water
  • 1 cup of ice

Combine the banana, strawberries, blueberries, yogurt and water in the blender. Blend until smooth. Then add in the spinach and blend again until smooth. Add ice and blend and then serve.

Each serving is only 152 calories. It’s a perfect treat for any occasion! Fruit smoothies are so versatile you can create your perfect smoothie with your favorite fruit combinations. Try combining some of your own favorite fruits and veggies to see what you like best and feel free to share your new recipes with us here!

Weight Loss Breakfasts

November 7, 2011 By: office 3 Comments

We’ve heard that breakfast is the most important meal of the day, but it is important to make sure that the first meal of the day sticks to your healthy diet plan for weight loss. There is no need to over-indulge and eat too many calories in one sitting, so it’s best to keep your breakfasts homemade rather than driving through a fast-food restaurant. A recent online article from Prevention highlights the worst fast-food breakfasts, with their healthy alternatives. Don’t subject yourself to extra calories and potential weight gain! Stick to a low-calorie meal to lose weight.

Starbucks Zucchini-Walnut Muffin

Muffins may be delicious, but they can definitely pack on the calories and leave your stomach grumbling. Although the Starbucks muffin seems to be made with healthy ingredients like zucchini and walnuts, it still has close to 500 calories and 28 g of fat.

Try Instead: Zucchini-Raisin Muffin

These delicious muffins are half the calories and nearly a third of the fat as the Starbucks alternative. Be sure to load up your bread batter with lots of zucchini shreds and add raisins for sweetness.

Zucchini-Raisin Muffin

Zucchini-Raisin Muffin

Ingredients (makes 12 servings)

2 large eggs

1/2 cup vegetable oil

1/2 cup honey

1 teaspoon vanilla extract

1 cup whole wheat flour

1/4 cup toasted wheat germ

1 teaspoon cinnamon

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 cup shredded zucchini

1/2 cup raisins

  1. Preheat the oven to 350°F, and butter a 12-cup muffin pan.
  2. In a small bowl, whisk together the eggs, oil, honey, and vanilla.
  3. In a large bowl, combine the flour, wheat germ, cinnamon, baking powder, baking soda, and salt. Make a well in the center, add the egg mixture, and stir just until combined. Fold in the zucchini and raisins.
  4. Pour the batter into the muffin cups. Bake for 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Remove from the muffin tin and cool on a rack.

Nutrition Facts per serving: 198.9 cal, 10.4 g fat, 1 g sat. fat, 184.2 mg sodium, 25.4 g carbs, 15.6 g sugar, 2.1 g dietary fiber, 3.5 g protein

Sonic Sausage, Egg, and Cheese Breakfast Toaster

A classic sausage, egg, and cheese seems harmless enough- filling and protein-packed. However, the Sonic  version has over 620 calories, 42 g of fat, and 1,400 mg of sodium. That’s the sodium equivalent of eating an entire bag of salty potato chips before lunch!

Try Instead: Open-Faced Broiled Egg, Spinach, and Tomato Sandwich

Swap out the sausage for tomato and add spinach to get a serving of veggies first thing in the morning. This alternative has nearly a third of the calories of the Sonic sandwich, a quarter of the fat, and over 1,000 mg less sodium.

Ingredients (makes one serving)

1/2 whole wheat english muffin

1/4 cup fresh spinach, cooked and squeezed dry (about 4 ounces)

1 slice tomato

1 hard-boiled egg, sliced widthwise

1 tablespoon omega-3-enriched mayonnaise

salt-free seasoning blend (such as mrs. dash)

1.    Set the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.

2.    Place under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

Nutrition Facts per serving: 213.3 cal, 11.4 g fat, 1.8 g sat fat, 389.6 mg sodium, 18.8 g carbs, 3.9 g sugar, 4.2 g dietary fiber, 11.2 g protein

McDonald’s Big Breakfast with Hot Cakes

The immediate red flag in this menu item is the word “big.” You don’t need to eat a tremendous breakfast off of a fast-food menu. This breakfast includes scrambled eggs, sausage, a buttermilk biscuit, hash browns, and two hot cakes. That is a lot of food! You can see why this one dish has over half your day’s calories and over 55 g of fat, plus a whopping 2,150 mg of sodium.

Try Instead: Pancakes with Berries and Cinnamon

Try these light and fluffy low-calorie pancakes as an alternative. The trick is baking them in the oven. Top them with berries and cinnamon and you’ve got a delicious and nutritious breakfast for the whole family to enjoy.

Pancakes with Berries and Cinnamon

Pancakes with Berries and Cinnamon

Ingredients (makes 4 servings)

4 large eggs

1/2 cup 2% milk

1/3 cup oat flour

pinch of salt

3 tablespoons unsalted butter, softened

1/4 teaspoon ground cinnamon

3 tablespoons raspberry or blueberry fruit spread, warmed

  1. In a blender, combine the eggs, milk, flour, and salt. Process until smooth, about 15 seconds. Remove to a medium bowl, cover, and let rest for 45 to 60 minutes at room temperature. Meanwhile, preheat the oven to 375°F.
  2. Heat 2 tablespoons of the butter in a 9″ oven-safe skillet over medium heat and cook until frothy. Pour in the egg-flour mixture. Place in the oven and bake until puffy and set, 14 to 16 minutes.
  3. Remove from the oven and sprinkle with the cinnamon. Spread the fruit over the pancake, and dot with the remaining 1 tablespoon butter. Using a spatula, fold the pancake in half (or roll it up) and slide it onto a platter. Slice into 4 pieces.

Nutrition Facts per serving: 222.7 cal, 14.9 g fat, 7.5 g sat fat, 120 mg sodium, 14.7 g carbs, 7.8 g sugar, .8 g dietary fiber, 8.4 g protein

Cinnabon Regular Caramel Pecanbon

If you’ve ever been to a shopping mall, you probably know how amazing Cinnabon can smell. Try to resist that urge to eat one of their treats, as one caramel-pecan bun comes in at almost 1,100 calories. It’s also loaded with more fat than nine chocolate chip cookies.

Try Instead: Maple-Pecan Cinnamon Roll

This homemade version still has the delicious gooey characteristics, with nearly a third of the calories and a quarter of the fat. You can even pop it in the microwave for that “just baked” taste and scent.

Maple-Pecan Cinnamon Rolls

Maple-Pecan Cinnamon Rolls

Ingredients (makes 12 servings)

1 cup whole milk

1/2 cup packed light brown sugar

1 tablespoon active dry yeast

2 large eggs

1/4 cup fat-free plain greek yogurt

1 tablespoon vanilla extract

4 cups white whole wheat flour

2 tablespoons ground cinnamon

1/2 teaspoon salt

1/2 cup raisins

3 tablespoons trans-free margarine

3/4 cup maple syrup

1 1/2 cups pecans, coarsely chopped

  1. Warm the milk in the microwave until the temperature reaches 100° to 110°F, 30 to 40 seconds. Stir in the brown sugar and yeast and let the mixture sit for 10 minutes, or until bubbles form. Combine the eggs, yogurt, and vanilla extract in a separate bowl.
  2. Combine the flour, 1 tablespoon of the cinnamon, and the salt in a large bowl of a stand mixer with a dough hook. Slowly add the milk and yogurt mixtures while the mixer is running on low. Knead for 8 minutes, adding the raisins after about 5 minutes. Coat the bowl and dough with cooking spray. Cover and keep in a warm place until the dough is doubled in bulk (about 1 hour).
  3. Meanwhile, mix the margarine and 1/4 cup of the maple syrup in a small bowl and set aside. Combine 1 cup of the pecans, 1/4 cup of the syrup, and the remaining 1 tablespoon cinnamon in another small bowl and set aside. Coat a 13″ x 9″ baking dish with cooking spray and pour the remaining 1/4 cup syrup over the bottom. Cover with the remaining 1/2 cup pecans. Set aside.
  4. Punch down the dough and transfer to a lightly floured work surface. Roll the dough into a rectangle about 1/2″ thick. Spread the margarine mixture over the dough, leaving a 1″ border around the edges. Slowly pour the pecan-syrup mixture into the center and spread over the margarine mixture.
  5. Starting on a long side, carefully roll the dough into a log shape. Slice into 12 equal pieces. Arrange the pieces cut side up in the baking dish. Cover and let rise in a warm place for 45 minutes.
  6. Preheat the oven to 350°F. Bake the rolls uncovered for 30 minutes, or until golden brown. Let cool slightly and serve warm.

Nutrition Facts per serving: 421.7 cal, 14.8 g fat, 2.5 g sat fat, 156.5 mg sodium, 64.7 g carbs, 26.9 sugar, 7.8 g dietary fiber, 9.1 g protein

Hardee’s Double-Loaded Omelet Biscuit

This omelet packs 800 calories and comes with three types of breakfast meat – bacon, sausage, and ham – all on top of a buttery biscuit.

Try Instead: Hearty Egg Sandwich

This sandwich alternative still fills you up but swaps out the fatty breakfast meats for avocado and tomato slices. This version has less than 400 calories and cuts down on fat and calories with reduced-fat Cheddar.

Hearty Egg Sandwich

Hearty Egg Sandwich

Ingredients (makes 1 serving)

1 whole egg

1 egg white

1 toasted whole wheat English muffin

1/4 C mashed Hass avocado

1 slice reduced-fat cheddar cheese

2 tomato slices

  1. Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray. Place on toasted whole wheat English muffin spread with 1/4 c mashed Hass avocado, and top with 1 slice reduced-fat Cheddar cheese and tomato slices.

Nutrition Facts per serving: 367.5 cal, 16.8 g fat, 4.2 g sat fat, 723.6 mg sodium, 34 g carbs, 7.2 g sugar, 8.6 g dietary fiber, 24 g protein

Dunkin’ Donuts Chocolate-Coconut Cake Donut

You probably already know that a doughnut isn’t a very safe food for your healthy diet. This particular doughnut accounts for over a quarter of your day’s calories and has nearly as much sugar as a whole chocolate bar.

Try Instead: Strawberry-Banana-Topped French Toast

You can still satisfy your sweet tooth without going overboard on calories. This rich meal is less than half the calories of just one doughnut.

Strawberry-Banana-Topped French Toast

Strawberry-Banana-Topped French Toast

Ingredients (makes 1 serving)

1 egg

1/4 cup fat-free milk

1/4 teaspoon ground cinnamon

1 slice (1 ounce) whole grain bread

1 teaspoon trans-fat free spread

1/4 cup sliced strawberries

1/4 cup sliced banana

  1. In a shallow bowl, beat the egg with the milk and cinnamon. Dip both sides of the bread in the milk mixture.
  2. Melt the spread in a nonstick skillet over medium heat. Place the bread in the pan. Cook for about 2 to 3 minutes per side, or until golden and cooked through. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and bananas. Cover with the other toast half and the remaining strawberries and bananas.

Nutrition Facts per serving: 254.2 cal, 9.7 g fat, 2.8 g sat fat, 267.9 mg sodium, 29.5 g carbs, 11.9 g sugar, 4.5 g dietary fiber, 13.5 g protein

Pumpkins for Weight Loss

November 3, 2011 By: consultant 4 Comments

Halloween is over now, but it is still pumpkin season! Pumpkins are full of vitamin A and fiber, and naturally a low calorie food and can promote weight loss.

Conveniently pumpkin comes prepared in a can already pureed. Incorporate pumpkin puree into your diet all year round to help move toward your weight loss goals. One serving of pumpkin puree is 40 calories, 0.5 g of fat, and 5 g of fiber. Make sure the label says 100% pure pumpkin rather than pumpkin pie mix which has added sugars.

Pumpkin puree works especially well in substituting ingredients in baking. Try substituting pumpkin puree for oil when baking to lower the fat content for your healthy diet. Here’s a delicious pumpkin muffin recipe to try:

Pumpkin Muffin for Healthy Diet

Pumpkin Yogurt Muffins

1 egg
2 egg whites
1/2 cup sugar
2 cups low fat vanilla Stonyfield Farm Yogurt
1 16oz can pumpkin puree (Libby’s is my favorite!)
4 teaspoons cinnamon
4 teaspoons nutmeg
3 cups whole-wheat flour
1 teaspoon salt
1 tablespoon baking soda
1/2 tablespoon baking powder

  1. Preheat oven to 400°F.
  2. Beat eggs until foamy, add sugar, yogurt, pumpkin, cinnamon, and nutmeg and mix well.
  3. In a separate bowl sift together flour, salt, baking soda and baking powder.
  4. Add dry ingredients slowly to the yogurt mixture and mix until moist.
  5. Line two muffin tins with muffin liners or grease the pans.
  6. Evenly fill each of the muffin tins.
  7. Bake for 25-30 minutes or until golden brown on the top.

Nutrition Facts

Calories: 100
Total Fat: 0.7 g
Total Carbohydrates: 19.6 g
Dietary Fiber: 1.3 g
Protein: 3.5 g

Got Milk? Healthy Diet Tips

October 28, 2011 By: consultant 2 Comments

As a child, weren’t you always told to drink your milk to build strong bones? Milk has a rich source of calcium and phosphorus. Milk also provides a source of protein as well as vitamins A, B, and D, which help proper growth and development for your weight loss diet.

Years ago, there was just whole milk. Now, when you go to the grocery store, there is a wide variety of milk and milk alternatives available for your healthy lifestyle. All milk alternatives are fortified to contain approximately the same amount of calcium and vitamin D as cow’s milk.

So which one do you choose for your healthy diet?

Here’s the skinny:

Nutrition Facts: Skim Milk

(1 cup)

Soy Milk

(1 cup)

Almond Milk

(1 cup)

Rice Milk

(1 cup)

Coconut Milk

(1 cup)

Calories 90 90 40 120 80
Total Fat 0 g 3.5 g 3.5 g 2.5 g 5 g
Total Carbohydrates 13 g 8 g 2 g 23 g 7 g
Dietary Fiber 0 g 1 g 1 g 0 g 0 g
Sugars 12 g 6 g 0 g 10 g 6 g
Protein 8 g 6 g 1 g 1 g 1 g

Skim milk:

Skim milk is whole milk from dairy cows that has most or all of its fat removed. When the fat is removed, what is left is the protein-rich milk. If you are transitioning from whole milk to skim milk the taste may seem to be very different. Whole milk is much creamier because of the fat content. If you want to slowly transition to skim milk try starting with reduced-fat milk first, then to skim milk.

Soy Milk:

Soymilk is made from pressed soybeans. Sugar or sweetener is then added to the flavored varieties.  It is the most popular choice among individuals who are lactose-intolerant and who are vegetarian or vegan.

Original soymilk is the closest alternative to skim milk. It has a naturally low level of saturated fat because it is a plant-based protein. It provides a significant amount of protein. Make sure the check the label for “whole soy bean” and avoid brands that list “isolated soy protein”.

Almond Milk:

To make almond milk, almonds are finely ground with water and sometimes sugar (for the sweetened varieties). Almond milk is mostly water by weight causing it to have a thinner consistency. It has a mild nutty flavor. Almond milk is a choice or people who are lactose-intolerant and who are vegetarian or vegan.

The downside to almond milk is that it only contains 1 gram of protein with is significantly less than cow’s milk or soymilk.

Rice Milk:

Rice milk is a mixture of partially milled rice and water. Rice milk is a choice for individuals with allergies to other types of milk. It is another option for people who are lactose-intolerant and vegetarian or vegan.

Along with almond milk it is low in protein and only contains 1 gram per serving. Rice milk can taste a little watery or chalky.

Coconut Milk:

Coconut milk is another alternative for people with dairy allergies, vegetarian, or vegan. It is higher in fat, but these fats are medium chain fatty acids, which are good fats.

It doesn’t taste like traditional milk. It does have a distinct sweet flavor. Coconut milk is an okay substitute while baking, but not the best choice for cooking, unless the recipe requires a sweet flavor.

Switching Up Your Grains For Weight Loss

October 11, 2011 By: consultant 4 Comments

A healthy diet consists of 50-65% of grains. At least half of those grains should be whole grains. Switching to just whole grains may seem intimidating at first. To gradually get used to the flavorful taste of whole grains, start out by mixing what you normally like with whole grains. For example, mix 3/4 of a serving of regular pasta and 1/4 of a serving of whole wheat pasta. Then gradually mix 1/2 of a serving of regular pasta with 1/2 of a serving of whole wheat pasta. Soon enough you will be at a whole serving of whole grains!

What exactly is a whole grain? A whole grain consists of the bran, germ, and endosperm.
Whole Grain

The bran, or the outer shell is high in fiber. The germ is a polyunsaturated fat, in simple terms a healthy fat, and also full of vitamins. The Endosperm is the starchy component. White grains are processed and the germ and the bran are stripped away which also strips away the good nutrients from the bran and germ.

Many people automatically think of whole grains as whole wheat flour, whole wheat pasta, and brown rice. There are so many more whole grains out there to try like amaranth, barley, couscous, kamut, millet, oats, quinoa, rice, rye, spelt, teff, wheat, and wheat berries. Try incorporating more types of grain into your weight loss diet for a healthy lifestyle.

A type of couscous, Israeli couscous, which is sometimes called pearl couscous, are small, round, pasta-like granules made from semolina and wheat flour.

Other grains are typically dried and packaged and then rehydrated when cooked. Israeli couscous is toasted instead. It gives a distinct nutty flavor and a sturdier composition which makes is such a versatile grain that can stand up to any type of sauce, soup, or salad.

Israeli couscous has great nutritional benefits. A 1/2 cup of cooked Israeli couscous is 88 kcal, 3g protein, 18g carbohydrates, 0.1g fat, and 2g fiber.

Israeli Couscous Salad with Shrimp

Israeli Couscous Salad with Shrimp

Israeli Couscous Salad with Shrimp

Makes 4 servings

Ingredients:
1 cup low-sodium chicken stock
1/2 cup Israeli couscous
5 tablespoons of olive oil
6 ounces of shrimp, grilled
3 garlic cloves, peeled and minced
1 cup cherry tomatoes, diced
1 cucumber, seeded and diced
2 lemons, juice
A large bunch of cilantro, roughly chopped
Salt and freshly grounded pepper to taste

Directions:

1.  Bring the chicken stock to a boil. Pour over the couscous in a bowl and leave to sit or 10 minutes.

2.  Place 5 shrimp on a skewer. Brush with olive oil and sprinkle with minced garlic. Grill over high heat until fully cooked.

3.  When the couscous has absorbed the chicken broth, add the olive oil and lemon juice. and break up any lumps that may have formed with a fork. This will give a lighter texture to the salad.

4.  Peel the cucumber and cut lengthwise. Scrape out the seeds and dice. Cut the cherry tomatoes in half. Add the cucumbers and tomatoes to the couscous.

5.  Stir in the chopped cilantro and season with salt and pepper. Add more lemon juice as needed.

6.  Let the couscous salad marinate together for at least 20 minutes for flavors to enhance.

7.  Serve with grilled shrimp.

Nutrition Facts:
Calories: 279 kcal
Total Fat: 17.5 g
Total Carbohydrate: 19.9 g
Dietary fiber: 2 g
Protein: 11 g

Fitness & Weight Loss Tips: Staying Fit on the Road

September 28, 2011 By: afeldman 4 Comments

Whether traveling for work, school or pleasure, it is very easy to ditch healthy lifestyle habits when on the road.  It is acceptable to take a break from exercise and diet every once in a while, however, regular gaps in exercise and nutrition can catch up to you.  Being away from home is not a valid excuse to ditch the routine.  In this article I will share some tips to continue your healthy lifestyle, even on the road.

Fitness Tip: Book a Hotel with a Gym

To maintain your healthy lifestyle fitness routine, book a hotel that has a gym.

Book a hotel with a gym – This one may be obvious to some, but a hotel with a gym is not always easy to find.  If you know that you have to travel somewhere, get online and do a little research.  There are numerous hotel-booking websites that tell you about the amenities that a hotel offers.  The best bet is to get onto a hotel’s website and check out the property features.  If you can’t find a hotel with a gym, call the hotel and ask if there are any fitness centers nearby.  Many fitness centers will offer a day pass for out of town visitors or potential members checking out the facility.

Bring exercise bands - Exercise bands are an excellent way to exercise while on the road.  I stayed in shape during a 14 week backpacking trip by using exercise bands alone.  These can be purchased at any sporting goods store or online for $10 to $20.  They come in a variety of resistance levels for beginner and intermediate exercisers.  These lightweight and portable pieces of exercise equipment can be taken anywhere and used anytime.

Plan Quick Exercises for your Trip

To stay on track with your fitness routine, plan out exercises for your trip that require minimal equipment.

Bring a list of exercises and a plan for each day you are away - If you have a trainer, ask them to list out things you can do while you are away.  If you exercise on your own, make a list of things you can do with minimal equipment and plan out your routine.  Activities on the list can include exercises such as pushups, outside nature walks or swimming laps in a hotel pool.

Plan 3-5 short workouts that you can fit in between various appointments or activities - One of the conflicts of traveling for work is that there is not much time to exercise.  Plan ten minute workouts that you can do periodically throughout the day.  While doing this will not have the same effect as a normal workout, it will still have benefits and keep you active.  A good example is taking the half hour that you have between meetings and squeezing in a ten minute calisthenics routine followed by a quick shower.  Ten minutes can also be spent jogging or walking.

Have workout clothes handy – When packing your clothes, pack at least one set of workout clothes.  When down time does arise, you won’t be able to say that you didn’t bring workout clothes.

Eat a Healthy Restaurant Meal

While on the road, research nearby restaurants that offer healthy meal options.

Research healthy eating places in proximity of the hotel while you are there or ask for healthy eating options off the menu – While researching gym options and hotel amenities, be sure to look at food menus.  Most hotels with a dining area have healthy eating options.  If not available, look into nearby restaurants or grocery stores.  If you can’t find a place that serves healthy food, go shopping for some.  If that is not an option, try to bring a couple healthy snacks from home.  You may not be able to follow a perfectly healthy diet while you are away, but that is no reason to overindulge on the junk food.

If no gym is available, find a good place around the hotel to exercise – There may be an empty field nearby in which you can do total body exercises or some good trails for walking and running.  It is always rejuvenating to find a nice scenic area to do exercises like yoga and pilates.  If there is a beach nearby, that is a perfect place for cardiovascular exercise as well.  One of my favorite things about traveling is being able to explore the area by going out for a nice jog or bike ride.

If a pool is too small for lap swimming, try water running – If you are not familiar with water running, there are many videos online demonstrating it.  Water running is just as it sounds- the art of running in the water.  This can be done in two ways; in a pool where you are touching the ground or in deeper water.  In shallow water, you can run stationary or run from one side of the pool to another.  In deeper water, you will be doing more of a water treading motion, but it is still the same concept.

When leaving home, do not let something like a business trip or a lengthy vacation be a reason for you to regress on healthy living.  A break is okay every now and then, but don’t let workout skipping become a habit.

Weight Loss and Eating Disorders: Not Just for the Younger Generation

April 22, 2011 By: office 210 Comments

When hearing the terms Anorexia, Bulimia, or other eating disorders, one typically pictures an adolescent or young adult struggling with self esteem issues, or battling a fear of obesity as they desperately try to lose weight. More than 10 million people suffer from these eating disorders, and while it’s a common misconception that only teenagers and young women fall victim to eating disorders, experts say more and more women are showing up at their clinics in midlife or even older. Older women are feeling the pressures of society to achieve an ideal thinness and perfection, or in some cases they are dealing with the aftermath of child bearing years or divorce. Middle-aged women may also be more susceptible to the increasing trend toward youth and fitness found in today’s media.

Weight Loss and Eating Disorders

Many people suffer with eating disorders, whether it's due to low self-esteem or fear of obesity.

Women of all ages are engaging in the same destructive behaviors; restricted eating, laxative abuse, excessive exercise and binge eating.  The frightening part is older women may not even realize they are developing an eating disorder such as anorexia, bulimia or Binge Eating Disorder because they may not recognize the symptoms of an eating disorder. Women will also conceal the problem by attributing these behaviors to aging or menopause.

It’s important to distinguish between normal behavior patterns of healthy living and healthy diet, and some extreme behaviors that might lead to eating disorders. Recognizing the warning signs of an eating disorder can be difficult in the beginning as many begin with a simple attempt to diet.  Some signs to look for are:

  • Fear of gaining weight or becoming fat no matter how thin they are.
  • Denial of extreme weight loss due to a distorted body image.
  • Disturbance in menstrual cycle or loss of menstrual periods altogether.
  • Overeating large amounts of food and then feeling guilty for eating too much.
  • Using inappropriate ways after a binge to eliminate food from the body by self-induced vomiting or using laxatives or diuretics.
  • Compulsive or obsessive exercise to burn off calories.
  • Obsessive concern with weight and body shape.

The dangers of having an eating disorder are sometimes not evident to the average person.  Anemia, osteoporosis, and bone density loss are some things that can go undetected, and are causes of malnourishment.

Not all eating issues are true disorders of course; most people have ongoing difficulties managing their weight and eating habits.  At Shane Diet Resorts adult weight loss camp, we work with adults of all ages to address issues relating to weight and fitness and help our guests learn better eating habits and lifestyle changes through nutritional counseling, exercise plans, and most importantly building long term friendships and support systems.

Price Match Guarantee

Check out details for Shane's Price Match Guarantee for our New York & Texas Resorts.

Weight Loss Camp For Kids

Weight Loss Camp For Kids

Texas Google Plus

Texas Google Plus

New York Google Plus

New York Google Plus

Award Winning…

Award Winning…

Testimonials

The best thing for me was the confidence the camaraderie gave me to be myself......

Selina (Denmark) 22

See Young Adult Testimonials

Excellent program in a serene setting...

Excellent program in a serene setting with thoughtful diversity and...

Jeffrey (New York) 45

See Adult Testimonials

Staff in Action

Staff in Action