- 8 Ways to Keep Your Weight Loss Resolutions
- It's Not Too Late to Make Your Resolution!
- 4 Hearty, Healthy Winter Breakfasts
- Test Your Breakfast IQ!
I think in terms of the day's resolutions, not the year's.
8 Ways to Keep Your Weight Loss ResolutionsBy Debra Pivko
Each year, so many of us make New Year's resolutions to lose weight and get healthy. Now that the holiday treats have stopped miraculously showing up at our doors and desks, there's no excuse not to get in health mode to look and feel better. Wanting to lose weight is a start. But it's better to break this daunting task down into achievable behaviors that get the job done. Even if you can't leave your house to work out or dine out, you can still set yourself up for weight loss success by following these 8 simple tips.
- Start each morning with something healthy. By starting off your day with a healthy breakfast, you're already ahead of the game each day. Pick out a cereal high in protein and fiber and low in calories and sugar such as Kashi® Go Lean® Crunch. This will keep you full on few calories so you don't eat the wrong foods at lunch. It's an easy way to start the day off healthy without the guesswork and get closer to your weight loss goals each day. Plus, if you take a daily vitamin such as ActiVit® Multivitamins with your breakfast, you know you'll ensure you get the nutrients you need each day to fuel your body and your workouts without even thinking about it.
- Look before you eat. Ordering in takeout or even visiting fast food restaurants doesn't mean you have to pack on the pounds. Look up the calorie count of meals at your favorite restaurants, and pick one that's under 500 calories. Check out dietfacts.com to look up the calorie count of foods at popular restaurants. You can even take a look at the nutrition guides that come with the Beachbody® workout programs, as many of them include fast food guides to help you make healthy choices when in a rush or on a budget.
- Preportion your snacks. I don't know about you but if I have a bag of Pirate's Booty® or even chips with me in front of the TV, I'll chow through the whole thing by the end of the show. It's important not only to stock your house with healthy snacks but also to preportion them out into baggies when you buy them, so you stick to eating one serving whether you're in front of the TV or at work. Most foods are healthy in moderation, but overeating can make the pounds creep up. You can also prepare healthy foods such as sliced-up cucumbers or red peppers to munch on or dip in balsamic vinegar. You're more likely to reach for those—since they are ready—rather than high-calorie, easy-access foods, like chips or a quick frozen quesadilla or egg roll. P90X® protein bars are a convenient preportioned meal replacement or snack to keep with you on the go.
- Socialize health-consciously. Hanging out doesn't have to mean eating out. Instead of going out for dinner or drinks to catch up with friends, go on a hike or walk to catch up. It's a great way to get a workout in while catching up with friendly conversation. Plus, you save money and calories. Or host a health-conscious potluck, where everyone makes his or her favorite healthy treat and prints out the recipes so you get an arsenal of healthy treats to make in the future and enjoy. If you're feeling daring, try hosting an activity party where you pop in a Beachbody workout, play Nintendo Wii®, or go ice skating so you know you'll burn off those extra calories.
- Top your foods on the down-low. Of calories, that is. The calories in creamy sauces and dressings can really add up. Stock up on low- to no-calorie toppings like pico de gallo, hot sauce, mustard, pepper, 1-calorie-a-spray salad dressings from your local market, and even parmesan cheese in moderation. You'll be surprised at how quickly the weight will come off without sacrificing taste.
- Commit to workout times. Whether you're doing Tony Horton's 10-Minute Trainer® or an hour of P90X, make sure to set the times in your schedule to work out and stick to them. Plan other obligations around those times. Working out is important to your health and your life, and making it and yourself a priority will not only help you meet your weight loss goals but help you live a better life. Use a calendar from the workout programs or set up a time to work out with a friend—whatever it takes. I like to set the time in my phone calendar so an alarm beeps and says "Time for Slim in 6® Ramp It Up." If that is my workout planned for that day and if I'm not doing it, I'm not gonna get slim in 6 weeks. It's my choice. You can even sign up for Beachbody's WOWY Supergym® for free, where you can log in your workouts and get support from hundreds of people cheering each other on.
- Lay out your workout clothes the night before. This can make a big difference not only in saving time but also making sure you commit to actually doing the workout. I like to get my workout clothes ready the night before for motivation but also so I can snooze through the extra time before working out. If you don't work out at home, then pack your gym bag the day before and always have it ready in your car or at work, so there's no excuse not to work out. My favorite new workout here is Brazil Butt Lift®. Leandro Carvalho (known as the "Brazilian Butt Master") created such a fantastic workout, with booty-sculpting moves, cardio, and Brazilian dance beats, that I don't mind waking up a bit early to do it before work and starting my day with some fun.
- Drink the healthiest meal of the day. Replacing one meal a day, even a snack, with Shakeology® is the simplest way to lose weight and get the nutrients you need for optimal health. By targeting nutrition, fullness, digestion, and detoxification, Shakeology provides a multifaceted approach to help you keep full, shed fat, reduce food cravings, improve digestion, lower cholesterol, and have more natural energy—all through a delicious 140-calorie shake. I've been drinking it every day as an afternoon snack or after working out. Everyone at work makes them a little differently to craft their favorite concoctions. Some of us use water; others use milk, or even add a teaspoon of peanut butter or mint. They're delicious!
It's truly the little changes you make every day that add up to weight loss. And we're here to help. If you set yourself up for success with actionable steps, you will succeed! Best of luck and health on your weight loss journey this year and always.
Got something to say? Chat with the writers and other readers this coming Monday, January 11th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chatroom!If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at firstname.lastname@example.org.
4 Hearty, Healthy Winter BreakfastsBy Ben Kallen
On a blustery winter morning, a hot and hearty breakfast is the most comforting way to start your day. It can also supply a significant portion of your daily nutrition, and get your body ready for whatever's to come. (Or, in the case of New Year's morning, make up for whatever excesses you may have indulged in the night before.)
A well-balanced breakfast is even more important than most people think. Complex carbs feed your brain and can literally make you smarter, while adequate protein keeps your blood sugar steady so you don't get snack cravings or conk out before lunch. (Of course, it's also necessary for fat loss and lean muscle growth.)
If you're in the habit of grabbing some toast, a granola bar, or even cold cereal with a little milk in the morning, you aren't getting all the nutrients you need, and probably aren't performing at your best throughout the day. Try the following hot, nourishing breakfast dishes instead. They're easy to prepare, and will provide a great nutritional foundation for your daily activities as well as for your fitness plan.
While it's a great source of slow-burning carbs, oatmeal doesn't have enough protein to be considered a complete breakfast on its own. But with a few extras, you can turn it into a filling one-dish meal that'll easily last you till lunch.
This simple recipe balances out your grains with plenty of protein, healthful fats from walnuts, and antioxidant-rich dried fruit.
- 1/2 cup old-fashioned, steel-cut, or rolled oatmeal. (Any brand will do, but less processed oats taste better and are healthier than the "quick" or "instant" varieties.)
- 1 cup nonfat milk
- 1 scoop Beachbody Vanilla Whey Protein Powder
- 1/2 oz. walnut pieces (or other nuts if you prefer)
- 2 Tbsp. dark raisins, dried cranberries, or other dried fruit
- 1/2 tsp. cinnamon
Stir the oatmeal and milk together in a saucepan over medium-low heat. Add the walnuts, dried fruit, and cinnamon. Cook until the oats soften and thicken (or as long as the package instructions recommend), stirring constantly. Stir in the protein powder until smooth. If the mixture becomes too thick, add extra milk or water.
|452||33 g||54 g||8 g||12 g|
Hot Chocolate "Soufflé"
This is a delicious, filling breakfast that tastes like dessert, but is full of protein and fiber. (Just don't expect it to be as light as a regular soufflé.) Organic cocoa powder contains almost no sugar, is good for your heart, and has chemicals that provide a mental boost to help you get through your morning.
- 2/3 cup low-sugar, high-fiber "pellet-style" cereal (such as Fiber One® or Trader Joe's High Fiber Cereal)
- 2/3 cup egg substitute
- 1/4 cup low-fat milk
- Enough sweetener to equal 6 teaspoons of sugar, or to taste (you can use Splenda®, agave syrup, or any sweetener that can be heated)
- 2 Tbsp. unsweetened cocoa powder (organic and unprocessed if possible)
Mix ingredients and cook in a pot over low heat, stirring frequently, until mixture gets very thick. Pour into a bowl, and let it set for 3 more minutes before eating. (You can also cook the mixture in a microwave oven, as long as you stop and stir it every 30 seconds or so—and watch to make sure it doesn't bubble up over the edge of the container.)
|316||26 g||38 g||19 g||3 g|
Better Breakfast Sandwich
Far healthier than a fast-food breakfast but almost as quick to prepare, this sandwich is perfect for those rushed mornings when there's not much time to eat. Serve alongside a bowl of fresh berries or a glass of Shakeology for an antioxidant boost.
- 1 whole wheat English muffin
- 1 whole egg and two egg whites
- 1 Tbsp. low-fat milk
- Nonstick cooking spray
- Salt and pepper
- 1 oz. slice low-fat cheddar cheese
Separate two eggs and put the whites in a bowl, along with the whole egg. Add a splash of milk. Beat with a fork until well mixed and frothy. Pour into a small nonstick pan coated with cooking spray, and scramble with a spatula over low heat. When eggs are almost done, add salt and pepper to taste. When they're fully cooked but still at a soft consistency, remove from heat.
Divide English muffin into halves and toast them. As soon as you remove them from toaster, place cheese slice over one hot half so it starts to melt. Form scrambled eggs into a mound and place on other half of muffin, then cover with first half.
|315||28 g||29 g||4 g||7 g|
A rib-sticking breakfast that's perfect for weekends, this hash is a vast improvement on your local diner's version. Serve with organic ketchup (rich in the heart-healthy antioxidant lycopene) or a side of sliced tomatoes.
- 4 oz. low-fat ground turkey
- 1 tsp. olive oil
- 1/8 cup chopped onion
- 1/8 cup chopped green pepper
- 1/2 large potato, peeled and diced into small cubes
- 1/2 tsp. oregano
- 1/2 tsp. garlic powder
- Salt and pepper to taste
In a frying pan, brown the turkey with the olive oil, onions, and potatoes. Add the green pepper and spices. Cook over a low heat, stirring frequently, just until potatoes are tender. If desired, you can add a little more oil to the pan, flatten the mixture with a spatula, and cook for a few more minutes on each side to form a crust.
|290||26 g||19 g||2 g||10 g|
Got something to say? Chat with the writers and other readers this coming Monday, January 11th, at 7:00 PM ET, 4:00 PM PT, in the Beachbody Chatroom!
Test Your Breakfast IQ!By Joe Wilkes
It may be the most important meal of the day, but how much do you know about these breakfast favorites?
- Which breakfast food is one of the few that contain vitamin D? The egg; its yolk in particular is one of the few food sources with naturally occurring vitamin D. In fact, the egg also is one of the best proteins for humans, containing nearly all the essential amino acids. Did you know a hen rotates the egg 50 times or more a day so the yolk won't stick to the side?
- How many pounds of bacon are produced in the U.S. each year? Two billion pounds of bacon are produced each year. That's almost 7 pounds for every man, woman, and child. In the U.S., bacon is made from the belly of the pig; in Canada, from the pork loin; and in Europe, from the thigh or shoulder.
- What are grits and groats? Grits, or hominy grits, are kernels of corn that have been soaked in an alkaline solution, which improves the flavor and texture of the kernel. It also makes it easier to grind. The flour used in corn products like tortillas and chips usually are ground from hominy grits. Groats are kernels of the oat grain with the hull removed. Groats are much chewier than rolled oats and require longer soaking to make them more edible. Irish steel-cut oats are chopped groats. They are chewier than regular oatmeal but cook faster than whole groats.
- How many pounds of milk does it take to make 1 pound of yogurt? One pound. It's made by adding bacteria to ferment the milk, without affecting the volume. Americans put away about 300,000 tons of yogurt each year.
- How many peanuts are in a 12-oz. jar of peanut butter? Five hundred and fifty peanuts are ground into one 12-oz. jar of creamy peanut butter. Peanut butter is largely consumed only in America. Only in the latter part of the 20th century has peanut butter caught on overseas, but it is still considered a specialty item abroad. It is believed to have initially been developed by a doctor for a patient with bad teeth.
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