Snacks: How they fit into your plan

Well-planned, healthy snacks can complement your weight-loss plan. Here are creative and healthy ways to satisfy your hunger.

Your stomach is growling but lunch is hours away. You could indulge yourself with a snack, but you think it's best to grit your teeth and tough it out. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind. Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

So, what are some smart choices? 

• 1 cup sliced bananas and fresh raspberries (or any fruit)
• 2 cups of baby carrots
• 3.5 cups air-popped popcorn
• 5 whole grain crackers
• 2 tablespoons of peanuts
• 2 domino-sized slices of low-fat Colby or cheddar cheese

You can eat more foods with high water or fiber content and few calories, such as carrots, grapes, air-popped popcorn. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as whole-grain crackers, whole grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties.

With planning and a little preparation, you can have healthy foods on hand so that you're ready when temptation strikes:

• Prepare and pack healthy meals at home for children and/or adults to eat at school or work.
• Have healthy snacks available at home and bring nutrient-dense snacks to eat when on the go.
• Before attending parties, eat a small, healthy snack at home.Then at the party take small portions.

With today's busy world, healthy meals often lose out to busy schedules. A grab-and-go snack could be the difference between some nourishment and none at all. Try these ideas for healthy snacks that minimize calories and maximize whole grains, fruits and vegetables. They are all around 200 calories.

• Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
• Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
• Layer a 6-inch soft corn tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bit-sized pie shapes. Dip into some salsa if desired.

Heed your hunger pangs without guilt. Remember, it's easier to choose good-for-you snacks if your refrigerator and shelves are stocked with healthy options.

Have a great day!

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Which Oil Should I Use When the Heat is On?

This short post is in response to some interest and questions I received at a healthy eating workshop I did this past Saturday. I hope it helps you navigate the best choices for your healthy lifestyle plan.

The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats.

When it comes to cooking, however, not all oils are created equal. Some oils can handle the heat, and some cannot.

An oil's smoke point is the temperature at which it will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste.

Oils with high smoke points, such as corn, soybean, peanut and sesame, are good for high-heat frying and stir-frying. Olive, canola and grape seed oils have moderately high smoke points, making them good for sauteing over medium-high heat.

Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips.

Enjoy your active, healthy day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Walking: Is it enough for weight loss?

Whether around town, on the track, or on the treadmill, walking is a great thing to do. But, it is not enough for a total fitness program. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet is like. But eating fewer and more productive calories through dietary changes seems to promote weight loss more effectively than does physical activity alone.

That's not to say physical activity, such as walking, isn't important for weight control - it is. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. (To lose a pound a week, you generally need to eliminate 500 calories a day.) Of course, the more you walk and the quicker your pace, the more calories you will burn.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you are new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you add other forms of physical activity and that you follow a healthy diet.

Have a healthy and fit day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Weight-loss Goals: Set Yourself Up For Success

Weight-loss goals can mean the difference between your success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. But not all weight-loss goals are helpful. Unrealistic and overly aggressive weigh-loss goals - for example, losing 10 pounds per week - can undermine your efforts.

It's OK to dream big. Just be smart about it and use these tips for creating weight-loss goals that will help you achieve your dreams.

When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk or class into your schedule? What do you need to get started? This way you will be able to track your progress to see if you're meeting your goals.

Make it measurable. For example, how far are you going to walk? For how long? How many days a week are you going to work out? Track your progress. Review your progress each week. Think about what worked and what didn't. Then plan for how you will reach your goals next week.

Focus on what's attainable and relevant to you. Set goals that are within your capabilities and that take into account your limitations. Consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals. A reasonable goal for many people is losing 5 to 10 percent of their current weight. It's a good idea to plan to lose 1 to 2 pounds a week - even if your initial weight loss is a little faster in the first week or two.

Think about timing. Timing is crucial. Choose a definite start date for your weight-loss program and don't put that date off. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting. Set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. 

Focus on the process. Make the most of your process goals, rather than outcome goals. "Exercise three times a week" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes - your daily behaviors and habits - that's key to weight loss, not necessarily focusing on a specific number on the scale.

Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course or get back on course.

Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit you new lifestyle.

Good luck with your plan and results.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com

Weight Training Do's and Don'ts

You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits and may even lead to injury.

If you are just getting started, work with a knowledgeable weight training specialist - a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training techniques. If you've been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you might benefit from.

Weight Training Do's:

Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.

Use proper form. Learn to do each exercise correctly. The better your form, the better your results and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions.

Breathe. You might be tempted to hold your breath while you are lifting weights. Don't. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you  lift the weight and breathe in as you lower the weight.

Seek balance. Work all of your major muscles - abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.

Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

Weight training don'ts:

Don't skip the warm-up. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with 5 to 10 minutes of brisk walking or other aerobic activity.

Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.

Don't overdo. For most people, completing one set of exercises to the point of fatigue is typically enough. Additional sets may only eat up your time and contribute to overload injury.

Don't ignore pain. If an exercise causes pain, stop. Try it again in a few days or try it with less weight.

Don't forget your shoes. Shoes with good traction can keep you from slipping while you are lifting weights.


Remember, the more you concentrate on proper weight training technique, the more you will get from your weight training program.

I'm here to help if you need me.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Healthy Holiday Eating - Easy Remakes of Favorite Recipes

Are dreams of sugarplums dancing in your head? What about other decadent holiday favorites? You know the ones that are loaded with sugar, salt and fat - cheese platters, bacon-wrapped appetizers, creamy eggnog, cookies and rich desserts.

It can be a challenging time of year to make healthy choices. But healthy holiday eating is possible.

Here are some tips for making favorite recipes a bit healthier:

More than just sweet. When making desserts or eggnog, reduce the amount of sugar by half and enhance "sweetness" by adding a bit of citrus, more vanilla, nutmeg or cinnamon. Try turbinado sugar, honey or molasses - their flavor means you can use less. If recipes call for sugary toppings like frosting, jams and syrup, use fresh or unsweetened frozen fruit instead.

Shake the salt out. You can reduce salt by half in most recipes. Also go easy on salty condiments, like pickles, catsup, mustard and soy sauce. Or try lower-sodium versions of packaged foods when available. Include crunchy, raw veggies on the relish tray such as cucumber slices and jicama sticks among the carrots and celery. Try a new homemade dip, like hummus or salsa. In soup and entree recipes, substitute fresh herbs and flavored vinegars for salt.

Trim the fat. In baked goods you can cut the fat by about half and replace it with unsweetened applesauce, prune puree or mashed banana. Instead of full-fat condensed mild, use condensed skim in drinks, desserts and, yes, even in fudge. For gravy, heat fat-free, low-sodium broth (or drippings with the fat removed); mix flour into cold skim milk and pour slowly into broth, stir until thickened and season to your liking.

Simple changes can help you stay on track and still enjoy the festivities.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Fitness: Tips For Staying Motivated

Many of us will soon start gearing up for our post-holiday, new year fitness plan. Have you ever started a fitness program and then quit? If you answered yes, you are not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are some tips to help you stay on track.

Set goals:  Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day, three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

Make it fun:  Find activities or sports that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery and you're more likely to stick with a fitness program if you are having fun.

Make physical activity part of your daily routine:  If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important appointment. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV.

Put it on paper:  Are you hoping to lose wight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help keep you focused and motivated.  You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts  can help you work toward your goals and remind you that you are making progress.

Join forces with friends, neighbors or others:  You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes together.

Reward yourself:  After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer-range goal, treat yourself to a new pair of sneakers or download some new tunes to enjoy while you exercise.

Be flexible:  If you are too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. A short break is not failure as long as you define the break and return to the activity. Be flexible about where and when you find opportunities to be active. Some days may permit an early morning activity or class and others may need to use some after work or evening time.  Look for the opportunities to have some fitness fun on different days and at different times.

Get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Keep and review these tips whenever you feel your motivation slipping. If you need help, I'm here.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com