Fitness Newsletter                                              August 2008

In this issue:

From time to time, you might notice that the scale stops moving even when you think you're following your meal and fitness plans to a tee. It's called a weight-loss plateau, and the important thing to remember is that you will get past it!

When a plateau occurs, try these techniques to get the scale moving again:

  • Stick to your efforts: Don't jump ship on your weight-loss journey just yet. Instead, be more diligent about following your health and wellness plan.
     
  • Step up your self-monitoring: Be sure to keep track of how much food you''re eating and how much exercise you're getting. Review your entries regularly to see where the problem lies.
     
    • Check out MyFoodDiary.com. It takes the guesswork out of healthy living. By recording your food intake and your activity level, you'll gain insight into the quality of the foods you are consuming, and you'll have a better understanding of your metabolism and how food and exercise come into play.
      Join now! Only $9 per month!
       
  • Pay attention to portions: Over time, "portion creep" can happen. You may think that you're estimating the amount you're eating accurately, but in fact you may have gradually begun underestimating portion sizes. Go back to weighing and measuring food portions for a little while -- this will remind you what appropriate portions look like, putting your ability to "eyeball" them back on track.
     
  • Shake it up: Keep changing your workout routine or join a program like Austin Adventure Boot Camp that varies the workouts for you. Be sure to work hard and increase the intensity of your workouts. Changing your routine often gets things moving.
  • Write it out: Turn to your journal to reconnect with your motivation for starting this health and fitness journey (or start a journal if you haven't already). Read some older entries to reignite that initial spark. Jot down all the benefits of your efforts to date. Brainstorm ideas for facing your plateau. Express your feelings. Writing about it will help keep you motivated.

Remember, while weight-loss plateaus are frustrating, they are also normal and quite common. Ddon't let a plateau turn into an excuse to give up. Hang in there -- the results will be well worth it!

We've all seen the little coded stickers on our produce (Banana #4011, Granny Smith Apple #4017, Asparagus #4080), but did you know that these stickers which contain the Produce Look Up Number (PLU#) can tell you a lot more about the fruits and vegetables you're buying? They can tell you the method of growth: conventional, organic or even if a fruit or veggie is a GMO (Genetically Modified Organism).

All conventionally grown produce carries a four-digit code. So if you pick up an avocado and see the four-digit number 4771, you'll know the avocado was conventionally grown.

Organic and GM produce carries five-digit codes. Organic produce carries the fruit or vegetable's regular four-digit code and that code is preceded by the number 9, while GM produce carries the fruit or vegetable's four-digit code and that code is preceded by the number 8. So if you pick up another avocado and see the PLU #94771, you'll know it's organically grown, but if you see the number 84771, you'll know it's a GMO.

Just remember:

  • If it starts with a nine, it's just fine.
  • If it starts with an eight, don't put it on your plate.

The Environmental Working Group, a nonprofit organization that advocates for policies that protect global and individual health, produces the Shoppers' Guide to Pesticides in Produce . It is based on the results of nearly 43,000 pesticide tests.

Organic fruits and vegetables are by definition grown without the use of pesticides. But some find the expense of organic foods prohibitive. Of the 43 different fruit and vegetable categories in the Guide to Pesticides , the following 12 foods had the lowest pesticide load when conventionally grown. Consequently, they are the safest conventionally grown crops to consume:

  • Broccoli
  • Eggplant
  • Cabbage
  • Banana
  • Kiwi
  • Asparagus
  • Sweet peas (frozen)
  • Mango
  • Pineapple
  • Sweet corn (frozen)
  • Avocado
  • Onion

According to the American Heart Association (AHA), adults and kids are both at risk for heart disease, stroke and other cardiovascular diseases. But kids also look to their parents to help them learn to be healthy. If you're not sure how to help your family live a healthier life, follow these tips, developed by the AHA.

  1. Be a positive role model. Your kids look up to you and learn from your actions. Why should they limit TV time or eat more fruit if you do the opposite? What's good for your kids is also good for you, so change your habits together.
  2. Get the whole family active. Exercise and physical activity benefit everyone in your family--young, small (and furry!). If you need more ideas for keeping the whole family active, check out the weekly Family Fitness Tips in this daily email.
  3. Limit TV, video game and computer time. Research shows that the more hours children and adults spend doing these activities, the more likely they are to be overweight or obese. Find physical activities that spark your child's interests.
  4. Customize physical activities. Not every child dreams of being the next Michael Jordan. Some kids are even considered "non-athletes" because sports don't come naturally to them and they're not competitive. There are many forms of exercise besides sports, whether it's outdoor games, swimming, dancing, geocaching, or cycling.
  5. Be supportive. Celebrate the successes of your child, whether they helped their team win a game or rode their bike longer. Focusing on the positive will help promote your child's self-esteem and confidence.

Test your health and fitness knowledge. True or False.

        - You can take weight off of specific body parts by doing exercises that target those areas.

This concept is called "spot training" and unfortunately, it doesn't burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body. (False)
 

Ingredients:

  • 1/3 cup bread crumbs, Italian-style
  • 1/4 cup cheese, Parmesan, grated
  • 1/4 teaspoon black pepper
  • 2 cloves garlic, pressed
  • 2 tablespoons olive oil
  • 24 ounces boneless chicken breasts
  • cooking spray
  • 1/2 cup spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce, warmed

Directions:

  • Preheat oven to 425°.
  • Heat a large baking sheet in oven for 5 minutes.
  • Combine first 3 ingredients in a shallow dish.
  • Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.
  • Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.
  • Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Nutritional Info :

  • Servings: 4 (approximately 1 chicken breast half and 2 tablespoons pasta sauce)
  • Fat: 2.0 g
  • Carbohydrates: 7.0 g
  • Protein: 41.5 g
  • Calories: 295