Menu Monday - Make It!

I don't know about you, but I blew it over the weekend.  My SIL (Sister-In-Law) made some heavenly cinnamon rolls that I should have used my 15 minute rule on, but I didn't and ended up eating about 6 cinnamon rolls back to back! I am NOT going to beat myself up about it.  I will just aim to do better this week.

Now, lets jump into our Menu Monday.  It probably comes as no surprise, but when you make a meal at home, it generally is healthier for you, lower in calories, and of course CHEAPER!  My plug for this Menu Monday is to MAKE your meals this week.  Use last week's suggestion and plan your meals for the week making sure they are ones made at home to insure you from getting Fast Food in the spur of the moment due to lack of planning.  Here is a simple and delicious recipe, I adapted from my sister, that my family is already wanting more of!

Margherita Pizza 

Pizza Dough

1 1/2 cups very warm water

1 Tbs sugar

1 Tbs yeast

1/2 tsp salt

2 Tbs olive oil

4 cups flour

In a large mixing bowl dissolve sugar and yeast in warm water. Let stand for 10 min. Whisk in salt, olive, oil, and 1 cup flour. Whisk in 2nd cup of flour. If you have a mixer, put on dough hook turn speed to low, and slowly add the last 2 cups of flour. Knead for 5 min. (or 10 min by hand). Place dough in an oiled bowl and cover with plastic wrap. Allow to rise for 1 hr. It should double in size. Punch dough down and divide into 2 parts. Roll one out to use, and put the other in a freezer bag you have sprayed with cooking oil and save for another day.

Pizza

After you have rolled out your dough you will need:

1 cup mozarella cheese

1/2 cup shredded parmesan cheese

2 ripe tomatoes chopped

1 large clove garlic minced or pressed

1/3 cup basil leaves thinly sliced

Srinkle the cup of mozarella over your bread dough. Combine tomatoes, garlic, and basil in a bowl and mix well. Spoon mixture on top of pizza dough, then sprinkle parmesan over the top. Bake on 450 for 10-12 minutes.

At less than 200 Calories a slice, this is a sure hit!

Flex Fridays

Building muscle is going to be a key factor in your weight loss and metabolism boost.  Sure, muscle weighs more then fat but it burns calories a lot quicker and increases your metabolism.  You need to be getting in weight lifting at least 3 days a week, leaving a day in between for your muscles to rest.  No, that does not mean you get to rest on those days off it means you do cardio workouts in between your lifting. 

You can work basically any muscle group at home as long as you have a set of dumbbells.  I would recommend getting a set heavy enough that your muscles are fatigued after 10-12 repetitions, doing 3 sets of 10-12 reps per exercise.  You will want to start with your largest muscles first.  In your lower half it would be your quads, Upper half your back and chest. Here are a few combination exercises (meaning you work both upper body and lower body at the same time.)

Step- ups with Curls and Press

Step ups with biceps curls and shoulder press work your thighs, hamstrings, glutes, inner thighs, outer thighs, biceps, triceps and shoulders.  It also helps your balance which will tighten your core.
Start:  Have a pair of dumbbells or any form of resistance.  You should have a step which is completely stable to begin for safety reasons.  The height of the step depends on your level of training.
Begin the motion:  With your arms at your side step up to the top of the step.  Make sure you step up with the back 2/3 of your foot not your toes.  Your knee should not pass your toes as you step up.  You can either balance on 1 foot or put your other foot on the step.  Curl the weights up to shoulder level and them perform a shoulder press above you head.
Modifications:  You can perform all the motions separately or you can do the curls as you step up.  The latter is more difficult.  You can also perform these stepping up to the side.  This will be a great way to get your stabilizer muscles working, in this case the muscles of your inner and outer thighs.  They will be working mainly functionally to stabilize your knees.

Lunges with Shoulder Press

Lunges with shoulder press is an exercise which works your glutes, hamstrings, quadriceps, inner and outer thighs, shoulders, and triceps.  Lunges are one of the top exercises for women because they work the muscle group which is usually a problem area for the majority of women.
Start:  You can either perform the lunge with press from a stationary position or walking.  If you have about 20 feet of clear space you can perform walking lunges with press.  If you don't have space to walk, you can simply perform either stationary lunges or pushback lunges.
Begin the motion:  Hold the dumbbells at your side.  Begin walking lunges.  After you complete a lunge, either balance on one foot or stand on both feet and perform a shoulder press, pushing the dumbbells above you head.  After you are finished with the press, lower the weights back to their original position and repeat the lunges.
Modifications:  There are many modifications you can do.  You can use any form of resistance for this exercise; kettlebells, body bars etc.. 

Squats with Rows

Squats with rows are a great exercise for your butt, hamstrings, thighs, biceps and all the muscles in your back.  This is a great exercise for women because you are exercising 2 muscle groups which seldom work together.

Start:  Grab one dumbbell in each hand.  Keep your arms straight because you will use them as a counter balance during the squat.
Begin the motion:  With your arms completely straight, but your shoulders and back in neutral alignment perform a squat aiming to form a complete 90 degree angle with your legs.  Squat back up and perform a row with the tube or weights as you reach the top of the squat.  Make sure you squeeze your shoulder blades together in back without elevating your shoulders.
Modifications:  You can stand on an unstable surface such as a BOSU balance trainer to modify this exercise and increase the difficulty.  You can also pause at the bottom of the squat and perform rows while you contract your legs isometrically (muscle contraction with no movement).

Exercise Ball Squat with Lateral and Front Raises

Lateral and front raises isolate the side and front of your shoulders while the squats work your glutes hamstrings and quadriceps.

Start:  Have an Exercise ball against the wall in the small of your back.  (I have improvised with a basketball ball if an Exercise ball is not available) Position your feet forward so when you squat down your legs form a 90 degree angle.  Keep your core tight, and your back in neutral alignment for the duration of this exercise.
Begin the motion:  Bring your hips back and down with the ball.  As you squat perform a lateral raise, raising the dumbbells to the side.  At the bottom of the squat you should pause for a second with your arms out to the side.  As you squat up, lower the weights back to their original position.
Modifications:  You can also perform front raises during this motion.  You can do them separately or alternating with the lateral raises.  You can do a combination of both .  It is best if you perform the concentric (lifting up) shoulders exercise on the way down with the squat.  This will eliminate momentum and cause your body to work your stabilizer muscles more with isometric contractions at the bottom of the squat.

Do these muscle building exercises today and next MWF doing 3 sets of 10-12 reps minimum.  I know you'll notice a difference.  Let's take a look at this past week and re-cap things you should be working on or incorporating in your "New Lifestyle".


Menu Monday -Plan
Tuesday's Tip -Hold that thought
Workout Wednesday - Starting Out - Cardiovascular Training
Think it Through Thursdays -Face IT!
Flex Fridays - Combination Exercises

This may be difficult for some of you.  You may have given up every other time before.  Let's make this time different.  Let's make the change now!  - Diet DiVa



*As always, consult a physician before beginning any new workout program.

Think It Through Thursdays - Face IT!

Let's face it, if we want to change our lifestyle whether it be to lose weight, be healthier or be happier, we have to "Face It".  "Face what?" I can hear you asking yourself.  Face the reason why you do what you do, and then change it accordingly.

I became anorexic during my very young teenage years.  This was a very dark, silent, private disease for me. I came from a family of 9 and I was stuck right in the middle at number 5.  I seemed to be the one that was overlooked, taken advantage of, the "right-hand-man" if you will.  My parents were VERY strict, leaving very little for me to be in control over anything in my life (or so I felt).  I resorted to starving myself.  This gave me a sense of power, accomplishment, attention and control.  I, of course, was self-sabotaging but this is not something that I could just turn on and off.  (Much like you will find with your own lifestyle battles.)  I had to take a look at my feelings of being overlooked and under appreciated and deal with them instead of covering them up with anorexia.  

Many of you who read this, may binge, purge, isolate yourself to eat, gorge at night, pick at food, skip meals and any other poor eating habit you have acquired.  The only way to get yourself out of it, is to find out how and why you got into it.  I'll liken it to hiking in a dark cave.  You go in blind, get in rather quickly, then you find yourself lost.  It takes much longer to find your way back than it did to get in.  The only way to get yourself out is by finding and retracing your steps back to the entrance.  There will be a lot of stumbling, setbacks, maybe some blood sweat and tears, but you can and will make it out of the cave and once you do you will not want to go back.

For today take some time, no GIVE yourself some time to think about the habits in your life that are self-sabotaging.  Recognize what got you there, and what steps you need to take to get out of there.
This step cannot be avoided.  As always, I am available for help, questions, or as a neutral person you can communicate to. loseweightwithmeforfree@gmail.com
You must make a permanent change in your lifestyle if you want a permanent change in your body!

-Diet DiVa

Workout Wednesday -Starting Out

You've got your menu planned for the week, you've had a day to practice your Tuesday's tip, now let's kick it into gear and start a workout.  Working out at home on your own can be challenging.  Watch for future Tuesday's tips for finding motivation to work out.  Our goal will eventually be to get in 1hr a day 5 days a week of exercise.  For now if all you are up for is 10 minutes, that's a great start.  As always, consult with your physician before beginning and exercise regimen.

To begin a workout, you don't necessarily need to stretch your muscles like you do at the end of a workout, but you do need to warm them up.  Once you have warmed up for about 5 minutes (marching in place, stepping side to side, hamstring curls, etc..) you are ready to begin a workout. 

Today's workout is going to be Cardiovascular Training.  This will be done by
varying the intensity during your "Cardio Workout".  Choose a type of cardio exercise you enjoy -running, walking, in-line skating, or biking. If you have access to equipment you can use a "Stair-stepper", an "Elliptical Trainer," "Treadmill," "Gazelle" etc.. Use intense intervals, taking about 1 minute to get from moderate speed to intense.

Do:
*30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.
*Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.
Keep moving back and forth between speed and resistance until you've completed 10 minutes.
*Resume normal speed for 10 minutes.

*Repeat from beginning. 

Beginners, do this cycle through once.  Intermediates, try going through the entire cycle twice and if you consider yourself advanced, repeat it 3 times to give yourself an hour of "fat burning metabolism boosting exercise".

Great job!  As always, if you have any questions feel free to leave a comment or email me at loseweightwithmeforfree@gmail.com  I'd love to hear from you.

-Your Diet DiVa

Tuesday's Tip - Hold that thought!

I like food.  And if you find yourself reading this blog you probably like food too.  One of my problems with weight gain, I found, is that when I eat something that I REALLY like I want seconds, then thirds, etc. etc..  When I'm finished, I end up feeling really stuffed, uncomfortable, miserable and mad at myself for not stopping sooner.  This next tip is much easier said then done, but well worth the pay off if you can muster up the will power to try it at least once.

Tip: After eating one serving of a dish, wait 15 minutes before allowing yourself to have a second serving.  You will find that you have either forgotten about it by the time 15 minutes pass or you will no longer "crave" it.

Example:  Tonight I ate a bowl of Mud Pie ice cream.  This is my favorite; coffee flavored ice cream with chocolate cookie pieces in it swirled with fudge.  Once I had eaten my bowl my natural reaction was to scoop up some more because it is SOOOO good.  I made myself wait instead, then I got sidetracked helping my 9 year old boy with something, and now I realize I am full and DO NOT want that second bowl.    Had I have instantly gratified my crave, I would be sitting 500+ calories more, really stuffed, uncomfortable, miserable and mad at myself for not stopping sooner.

Push yourself this week and try this tip even if you are able to do it just once a day.  It will become easier and you will find that it will make a SIGNIFICANT change in your weight loss and life style.

You can do it!  - Diet DiVa

Menu Monday - Plan!

Planning, or lack there of, is going to be a big factor in your key to "weight loss".  If you're anything like me, you are susceptible to eating just about anything put in front of you if you don't have a meal plan. Also, if you don't have a meal planned for lunch or dinner, you will probably find yourself doing what is convenient, which is getting fast food which will get you fat fast!  So for this week, I want you to take a half an hour out of your schedule (more or less as needed) to plan your menus and snacks for the week.  Make sure this includes a small treat that you can indulge yourself in so you don't get cravings and binge later.  By small I mean no more than 200 calories; whether that be 3/4 cup of your favorite ice-cream or 3/4 of your favorite candy bar.

A great website I like to use for menu planning is http://www.dinnertool.com/.  Here you can not only plan your menus, but find great recipes that you can cater to your budget, time and diet.  You will also find great healthy food tips there as well.  You may not always need to plan your menus for the rest of your life, but believe me it is crucial in the beginning and will give you a great "jump start" to meet your goals and start living your "healthy lifestyle".

Happy meal planning! -Diet DiVa