Another Year More Resolutions?

So we’re well into the New Year, did YOU make any New Years Resolutions?  Was one of them to lose weight?  How about to exercise more?  Been there, done that and 3-weeks later you are back in the same-old, same-old.

There is a better way.

Try this.  It’s easy.  It’s my prescription to you, not that I am a doctor but it has helped me.

Just start walking.  Only 15 minutes per day, but start.  Do it for a few days, maybe a few weeks.  After about a month you will be bored and will want to go farther.  Then try 30 minutes.  Do it for a few days, maybe a few weeks.  Eventually you will be tired of even that.  Then step up.  Try 60 minutes.

Seriously step by step, you’ll end up losing weight.  Sure it will take time, but combine that with healthy eating and you will reach your goals.

Things you should STOP eating right now:

• ANY and ALL junk food.  This means chips, chocolate bars – the stuff that is empty calories.  You’ll eat the whole bag and an hour later will be hungry again.
• STOP DRINKING SODA POP.  Seriously – this will make the BIGGEST change to your body.
• STOP drinking juices.  Did you know that in most (not ALL) juice the first ingredient is usually sugar?  Don’t believe me, check the label.

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Sole F80 Treadmill Review

Best Treadmill – Sole F80

Pros

• Assembly can be challenging
• Built-in fans are weak

Product Features

• Folding treadmill with 3.0-horsepower continuous-duty motor
• Vibrant 7.5-inch LCD display with integrated speakers and audio cable
• 6 standard workouts, 2 custom workouts, and 2 HR-controlled workouts
• Easy Assist folding deck design; Cushion Flex shock-absorption system
• 350-pound capacity; measures 33 x 80 inches (W x D); weighs 250 pounds

Product Description

The Sole F80 treadmill has earned a  reputation as one of the highest-quality treadmills in its price range, with an  unbeatable combination of high-quality components and user-friendliness. Sole
took the F80 to the next level in 2011, however, adding a longer deck, a better  display, and a fresh new look. The changes make the treadmill a great choice for  moderate to athletic runners who don’t want to spend several thousands of  dollars but still want a powerful, tough machine. All Sole treadmills are  outfitted with powder-coated, all-steel welded frames and heavy-duty, stable inclines. The F80 also includes an industrial-quality 3.0-horsepower continuous-duty motor and all-steel zinc-coated balanced flywheel, creating a secure, quiet, vibration-free running/walking surface. The flywheel is much heavier than most other brands, giving runners the fluid motion they’re accustomed to at the gym. To accommodate runners with balky joints, Sole added its low-impact, whisper-quiet Cushion Flex deck. The Cushion Flex system greatly reduces the impact to your feet, ankles, knees, hips, and spine, making it comfortable for frequent runners or for users with running- and walking-related injuries. In a recent study, researchers concluded that the Cushion Flex deck reduced impact up to 40 percent as compared to running on asphalt.

The F80′s console includes a vibrant 7.5-inch LCD display and an integrated sound system.

The F80 makes it easy to track your workout progress via the vibrant 7.5-inch LCD display, which includes windows for speed, incline, time, distance traveled, calories, pulse, and pace.  The console also sports a 1/4-mile track and a peak-and-valley graph for different programs, along with an integrated sound system for listening to your iPod or MP3 player (the system includes built-in speakers and a sound cord that
plugs into your player’s headphone jack). Perhaps the handiest feature is the integrated message board, which offers scrolling messages that walk you through the treadmill’s features or the workout itself. The message board will also recap your entire routine after you’re finished, so you can see your progress from workout to workout.

The F80 comes complete with two heart-rate-controlled workout options, so you can customize the workout specifically to your needs. Throughout your HR workout, the treadmill will display a heart rate zone graph on the console while adjusting the incline to keep you in your target zone (the treadmill includes a wireless chest strap that touts a 99.9 percent accuracy rating). The remainder of the time, you can challenge yourself with the six automatic programs or two customizable programs.

And to reduce space, the F80 boasts an Easy Assist folding deck design. This unique feature allows you to release the deck, step back, and watch the deck unfold itself. When you’re done with your workout, simply fold it back up and store it out of the way. Other features include cooling fans, a large stop switch, armrest speed and incline controls, a 20-by-60-inch running bet, and a low-profile running hood.

The treadmill’s Easy Assist folding deck helps save space in crowded homes.

Specifications:

• Motor: 3.0 horsepower continuous duty, DC type
• Speed: 0.5 to 11 miles per hour
• Incline: 15 percent maximum, rack-and-pinion gear design
• Deck design: Cushion Flex shock absorption, whisper quiet
• Running surface: 20 by 60 inches
• Belt: Double-woven 2 ply
• Rollers: 2-3/4 inches
• Folding: Yes, with Easy Assist folding feature
• Heart rate control: Yes, with wireless chest strap
• Hand pulse grips: Yes, with armrest speed/incline controls
• Display: Backlit blue LCD, 7.5 inches
• Message window: Yes, scrolling info
• Standard programs: 6
• User-defined programs: 2
• Heart rate programs: 2
• Cooling fans: Yes
• Capacity: 350 pounds
• Dimensions: 33 by 80 inches (W x D)
• Weight: 250 pounds
• Warranties: Lifetime on motor, deck, and frame; 5 years on electronics,
  belt, rollers, and other wear components; 2 years on labor

 Amazon Reviews

66 Customer reviews rate this a 4-star product.

Shop for more treadmills on Amazon.

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Setting Realistic Goals When Trying To Lose Weight

I get a lot of comments and e-mail from readers about how they can lose belly weight fast or how they can lose weight fast naturally, or if there are any lose weight fast diets.

News flash – YOU CAN’T.

When you’re trying to lose weight you first need to set realistic goals for yourself.  For example if you plan on starting exercise, setting a goal that you’ll run 5km (or miles) every day is just not feasible if you’re overweight as your body will not cooperate.  Your heart may not keep up, and you may stress your body to the point of getting very ill.  So first step is to ALWAYS talk to your doctor before you start any diet program to ensure that the stress on your body (your heart, in particular and your blood pressure) won’t kill you or severely injure you.

Once you’re given the OK from your doctor.  Start slow and work your way up.

My doctor initially prescribed me to start walking 15-minutes per day.  That’s it.  I went from 15-minutes per day for the first few weeks to 30-minutes and eventually to over 60-minutes per day.  I’m probably not at the most I can do but right now my body tells me at the 60-minute mark – “that’s it”.

The same goes for dieting.  If you have lose 10 pounds, or lose 20 pounds or lose 30 pounds to get into that suit/dress by Christmas and it’s now early December, I have to break the bad news – you probably will not get into that suit/dress.  Trying to lose so much weight so quickly also puts stress onto your body, why do you think that people can die from starvation?  Your organs start to shut down when they don’t get proper nutrition.

Pace yourself and set realistic goals.  Perhaps it’s 5 pounds each month for the next 6 months.  Also write this down and put it somewhere visible — the fridge or pantry is a good place since you will be reminded of it everytime you open either one.

If you set realistic goals to lose weight, I am certain that you will be able to meet those goals.

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Bubbly Hot Cheesy Stuffed Tomatoes

I don’t know anyone that does not love tomatoes, this is a great vegetable for salads and this recipe for Cheesy Stuffed Tomatoes is supertb!  It’s easy to make, and it tastes great.  You could do this along with a baked salmon.

This is a stuffed tomato recipe that is popular with the low carb crowd due to the lack of any added bread crumbs, rice, or packaged stuffing mix.  Plum tomatoes are the ideal choice for this recipe due to the fact they are less watery than other tomatoes which makes the pulp you scoop out firmer. The tomato itself has a more concentrated flavor than many varieties.  That’s why sauces are often made from plum tomatoes.

• 4 plum tomatoes
• 1/2 cup shredded mozzarella cheese
• 2 Tbsp grated fresh Parmesan cheese
• 1/4 cup fresh basil leaves, torn small
• 1 garlic clove, minced or grated
• salt and pepper to taste

Preheat oven to 400 degrees.

Cut the plum tomatoes in half lengthwise and scoop the insides out onto a work surface, setting the tomato shells on a baking sheet, cut side up.

Chop up the insides that you scooped out and put in a bowl.

Add the remaining ingredients to the bowl and mix together until well blended.

Spoon this mixture into the tomato shells on the baking sheet.  Top with more Parmesan cheese if desired.

Put in oven and bake for 10 to 15 minutes or until the cheese is melted and starting to brown.

Remove and let cool slightly. Serve warm.

Makes 4 servings.

 

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Baked Salmon With Balsamic Reduction

One of my favourite foods is Salmon.  It’s a tasty fish that doesn’t leave or have that “fishy” taste, know what I mean?  This is a great recipe, very easy to prepare and tastes very good.  I usually make this with steamed vegetables on the side like cauliflower, broccoli and asparagus.

Though you shouldn’t if you want a little more taste, you could make a nice fat-friendly sauce as well to drizzle over the fish or simply opt for some butter/margarine (not too much or look for the low fat varieties) on the veggies with pepper.

• 4 salmon fillets
• 1 cup balsamic vinegar
• 2 tsp olive oil
• 1 tsp fresh squeezed lime juice
• salt and pepper to taste

Heat oven to 450 degrees.

Evenly season salmon, both sides, with salt and pepper and put in baking dish.

Bake in preheated oven, uncovered, about 10 to 15 minutes.  Salmon should be solid color throughout.

As fish is cooking, take out a small saucepan and pour balsamic vinegar in. Place saucepan over medium-high heat and cook, stirring frequently until liquid reduces by about a third.  This should take about 10 minutes.  The more it reduces, the thicker and sweeter it will get.

Remove the saucepan from the heat when it is reduced and add the oil, whisking as you add, then add the lime juice, and continue whisking until color gets lighter.  Taste and add salt and pepper if desired.

Spoon the balsamic reduction sauce over the salmon when it comes out of the oven.  Serve salmon while still warm.

This is a great way to get a sweet and savory glaze for salmon without adding any brown sugar, honey, maple syrup, or other sugary ingredient.  Use a good balsamic vinegar and be sure to check the label.  Most good ones will have very limited sugars and carbs.

Salmon is considered a powerhouse of nutrients.  The trick in most diets is finding ways to serve salmon with sauces and glazes that fit a healthy diet.

Benefits of Salmon

Healthy Diet

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. See how to properly cook fish and try our healthy fish recipes.

Healthy Heart and Brain

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Omega-3 Fatty Acids

• Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
• Aid healthy brain function and infant development of vision and nerves during pregnancy.
• May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
• May prevent inflammation and reduce the risk of arthritis.

Additional Resources

• http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/ktb_recipebk.pdf
• http://www.hsph.harvard.edu/news/press-releases/2006-releases/press10172006.html
• http://www.mayoclinic.com/health/omega-3/HB00087

More Fish Recipes

• http://www.doh.wa.gov/ehp/oehas/fish/fishrecipes.htm

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Debunking The Myth Of Eating Less To Lose Weight

One of the biggest myths about losing weight is the idea that you need to eat less in order to shed pounds. New studies have shown that this is simply not the case.  As a matter of fact, it’s just the opposite. Let’s take a look at why you need to eat if you want to lose weight.

The Scientific Benefits of Breakfast

People who eat breakfast on a daily basis tend to lose weight easier. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30 pound, or more, weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.

Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.

Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School.  She states; “When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours, so you’re not producing the enzymes needed to metabolize fat to lose weight.” In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight.  If you don’t eat breakfast, you are actually following the sumo wrestler diet.  Now, that is a scary thought.

Keep Your Metabolism Going All Day

With the right mechanisms in place, your body will naturally burn fat.  But, what are the right mechanisms?  That’s your job;  to find your body’s balance between energy consumed and energy burned.  Metabolism is the name of the game.  When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.

When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy.  If you wait until you’re starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein, then it will store fat because it thinks it’s in famine mode. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

Simple Weight Loss Tips to Get You Started

• Eat slowly. It takes twenty minutes for your stomach to tell your brain you are full.  Don’t eat and run.  You’ll be looking for your next meal way before you need it.
• Pick out foods you need to chew. Try apples, whole grain hearty breads, celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.
• Drink 6 to 8 glasses of cold water per day. This helps to feel full and as your body works to raise the temperature of the water, you are burning calories.  Keep bottles of water filled in the refrigerator and sip, sip, sip.
• Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.  Whole is usually better.
• Have a healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.  Munching on celery is the perfect way to keep you satisfied while cooking.

If you need a sweet treat, just remember that frozen yogurt, angel food cake, and sherbet are all low fat.  Low carb diets are low sugar diets, which often forbid fruit.  In this case, one tiny piece of dark chocolate may be an option.  This may leave you satisfied without all the sugar or carbs.  You have to experiment to find the right treat for your sweet tooth that fits your diet.

The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose that weight.  Adding foods instead of subtracting foods?  It’s so crazy it might just work.

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High Fructose Corn Syrup Health Risks

Most recently we’ve been doing more grocery shopping in the US – the border is very close to us, the CDN dollar is almost at parity and most US retailers are offering parity.  Prices in the US are generally 25% – 50% less than in Canada for the exact same product, so it makes sense for us.

However you also need to be cautious and read ingredients as I find that Canadian products seem to contain better health information, not that the counterpart product in the US doesn’t.  Companies that are conscious about their products and wanting to combat or at least help consumers make better decisions when buying groceries to help do their part in combating the staggering obesity rates in the US will boldly extute their products do or do not contain certain items.

One such item is high fructose corn syrup.

If you look at groceries and specifically merchant branded items such as Kroger or Fred Meyer brands you find that several products (for example, ketchup) contain high fructose corn syrup.  However other brands will boldly acknowledge that their products DO NOT contain high fructose corn syrup.

So what’s the big deal with high fructose corn syrup?  Although a lot of research has been done, and more is being done it is being blamed for many ills:

1. Potential link to Type 2 Diabetes
2. Cardiovascular disease (i.e., heart disease, stroke etc.,)
3. Metabolic Syndrome
4. Non-alcoholic fatty liver disease

There are several other sites that also talk about high fructose corn syrup health risks:

• http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588
• http://www.cbc.ca/news/health/story/2008/11/19/f-fructosecornsyrup.html
• http://www.princeton.edu/main/news/archive/S26/91/22K07/
• http://www.sparkpeople.com/resource/nutrition_articles.asp?id=486
• http://www.westonaprice.org/modern-foods/double-danger-of-high-fructose-corn-syrup
• http://en.wikipedia.org/wiki/Health_effects_of_High_Fructose_Corn_Syrup

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Cartoons Teach You About Junk Food

Childhood obesity is a growing problem, but how do you get across that eating right is the right thing to do to a child who may not understand?  Something that is fun and enjoyable?  The Berenstain Bears to the rescue!  My son loved to watch this growing up and even now as an 8-year old he still likes watching this show.  There was an episode of The Berenstain Bears called Too Much Junk Food which is great for young (and old).  Have a watch!

 

Part 1 of 2 – The Berenstain Bears in Too Much Junk Food

Part 2 of 2 – The Berenstain Bears in Too Much Junk Food

Even cartoons can help steer kids in the right direction, you just don’t want to plant your kids in front of the TV/computer/iPad or whatever device for too long after all that would certainly not help your kids (or yourself) become more physically active.

Watch the show – you will enjoy it; then come back and tell us what you think!

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