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Dear Friends,
Welcome to my Get Fit Newsletter!
The Fat Days of Summer
Do the lazy days of summer have you worried about your waistline? You should be.
If you haven't noticed, it is officially bathing suit and shorts season, a time during which most people actually gain weight. Rather than joining the ranks of those who will put on another few pounds this summer, you can decided right here and now to drop weight during the hottest months of the year.
All you have to do is have a plan.
Most of the time extra pounds sneak up on you when you least expect it. Use these three tips to make this the summer that you slim down.
Slim Tip 1: Get Moving
During this time of year the summer sun beckons, drawing us to our favorite outdoor destinations. Instead of spending your day flopped out in the sun, make your outdoor day an active one - your waist will thank you for it.
- At the Lake: If you are an able swimmer, there is no better way to burn calories than by taking a vigorous dip.
- At the Local or State Park: State parks were made for calorie burning activities! Take a hike that matches your fitness level, or bring your bike for an all-day adventure.
- At the Beach: Be a beachcomber for the day as you walk along the water. After your walk start a game of volleyball or Frisbee on the shore.
- At Your Local Community Center or Fitness Center: Try a water fitness class. You'll get a good cardiovascular, strength and flexibility workout without any stress on your joints. It's also very refreshing.
Slim Tip 2: Surviving Starbucks
It is hard to avoid Starbucks these days - there seems to be one opening on every corner - and most have a line out the door. During the summer coffee drinkers everywhere have one thing on their minds: the frappuccino. Now while I can't endorse any sugar-filled drink, I would like you to know that not all cold beverages were created equal
- Your Best Bet: If you want a refreshing caffeine boost look no further than an iced coffee. It is just as refreshing as any cold beverage and it contains less than 20 calories (even the Venti.)
- Frappuccino Fix: If you have to have a frappuccino, then order a tall Light Blended Frappuccino without whip. This contains 140 calories and 1.5 grams of fat. Way less fat than a regular frappuccino.
- Lose the Whip: If you are standing up right now you may want to sit down for this one. The average plop of whipped cream on a blended coffee beverage contains 13 grams of fat! Do I even need to say more?
- Your Worst Bet: If you are wondering just how detrimental a coffee beverage can be to your weight loss effort then let me introduce the Venti Double Chocolate Chip Frappuccino Blended Creme with whipped cream. This beverage weighs in at 720 calories and 25 grams of fat. Yikes! That's like losing the benefits from an entire week of working out.
- Experiment with Stevia: Instead of loading your coffee with 3 or 4 sugar packets, use stevia. Stevia is a natural herb found in Paraguay and South Brazil which has zero calories and zerio carbohydrates. It has a different sweet taste, though. You have to get used to it. Try it out and see if you like it.
Slim Tip 3: Lighten Up
Summer heat can give you a unique edge towards your fitness efforts since increased temperature is a natural appetite suppressant. Use this knowledge to your advantage by purposely cutting back your calories at each meal.
- When you dine out cut back your portion by splitting an entrée with a friend. Most restaurants will be happy to do this for you and your friend will benefit from the cut in calories too.
- Chisel down your breakfast calories by exchanging your breakfast sandwich or eggs and pancakes for a refreshing cup of yogurt.
- Who said soup was only good in winter? Soups (ones that are not cream based) make a satisfying and filling dinner with fewer calories than your typical fare.
Is it really that easy? Yes. You can do that, right?
Optical Illusion
For dinner tonight use a small plate instead of a full sized dinner plate. It sounds simple, but you will actually eat less off a small plate than you would a full sized plate. This is a great way to encourage smaller portion sizes without feeling like you are being deprived.
Teriyaki Chicken Burgers
 This quick homemade teriyaki sauce spices up ground chicken burgers for a taste you will love. Try it with a whole wheat bun or on a pile of brown rice for a tasty meal that the whole family will enjoy.
Yields: 6 servings
Here’s what you need...
- 1 lb. fresh lean ground chicken
- 1 cup corn flakes cereal, crushed
- 2 teaspoons sugar
- 1 teaspoon grated ginger root
- 1 teaspoon soy sauce
- 1/2 teaspoon sesame oil
- 2 green onions, chopped
- 1 garlic clove, minced
- Heat grill. In a large bowl, combine all ingredients; mix well. Shape mixture into 6 patties, 1/2 inch thick.
- When ready to grill, lightly oil grill rack. Place patties on gas grill over medium heat or charcoal grill 4 to 6 inches from medium coals. Cook 10 to 12 minutes or until burgers are no longer pink in center, turning once.
Nutritional Analysis: One serving (1 burger) equals 180 calories, 7g fat, 14g carbohydrate, 16g protein.
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Thanks for reading again. Take care,
Louis Moore, M.S.
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