February 2008 ENHANCE Newsletter

Health Recipes

The Chocolate Latte Smoothie

(makes 2 servings)

1⁄2 cup 1% chocolate milk

1⁄2 cup low-fat plain yogurt

1⁄2 banana

1 tablespoon peanut butter

1⁄2 teaspoon finely ground coffee

2 teaspoons chocolate whey-protein powder

6 ice cubes

171 calories, 20g carbs, 10g protein, 6g fat, 2g sat. fat, 116mg sodium, 2g fiber

The Gobbler Snack

How to Prepare:

Roll 3 slices of low-sodium deli turkey breast around 1 1/2 slices of fat-free cheese. (Low-fat string cheese makes a nice roller, too.)

Per serving: 93 calories, 14 g protein, 7 g carbohydrates, 1 g fat (0.5 g saturated), 0 g fiber, 990 mg sodium

Nutrition - Eat and Eat Some More

A lot of people trying to lose weight starve themselves with unhealthy, low calorie diets. In theory it sounds good; eat less to weigh less. However, that is a setup for failure. Why? Basically, without a balanced diet, one cannot function properly. When the body is hungry, it becomes weak and will eventually get to a point where it knows it will not be getting the necessary nutrition and any food that is taken in will be stored for later use as fat. This means that any weight lost during low calorie consumption will be regained upon the next meal or snack and it's likely that fat will be stored in excess. When eating three meals a day, the body stores a majority of those calories as fat during the few to several hours a day that is does not consume food. Also, this decreases the metabolic rate and reduces the amount of calories being burned during daily functions like respiration, digestion, etc. Ultimately, a very low calorie diet means a high amount of stored calories or fat.

Instead of taking that route try this:

Reduce calorie consumption by only 8-12% below what is necessary to maintain bodyweight. For example a person that normally eats 2,500 calories a day for body weight maintenance should cut calorie consumption by 200-300 calories a day. It doesn’t seem like a lot, but it makes a difference especially when taking in the right type of calories.

Try to eat six meals a day, every 2 ½ to 4 hours. Eating six meals of 100-600 calories each throughout the day will, over time, will get the body used to eating regularly and allow it to use calories for immediate energy needs and decrease the likelihood of storing them as fat.

Increase calorie burning with aerobic or anaerobic exercise. Aerobic being weight training and anaerobic being walking, jogging, running, bike riding, etc. The best way to achieve results is with a balance of both anaerobic and aerobic training.

Reduction of calorie consumption and eating six meals a day coupled with a sound exercise regiment can help maintain a higher metabolic rate, which in the long run, will help manage weight and allow for a healthier lifestyle.

Eggs Beneficial Breakfast Sandwich

(1 serving)

What you need:

1 large whole egg

3 large egg whites

1 tsp ground flaxseed

2 slices whole-wheat bread, toasted

1 slice Canadian bacon

1 tomato, sliced, or 1 green bell pepper, sliced

How to prepare:

1. Scramble the whole egg and egg whites in a bowl.

2. Add the flaxseed to the mixture.

3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.

4. Add the bacon and tomato, pepper, or other vegetables of your choice.

Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium

ENHANCE NEWSLETTER

February 2008

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Core Workout # 1

All nine exercises equal one set. Try to do all 9 exercises (1 set) with no break. After all nine exercises are completed take a 1-1 ½ minute break. Try 3 sets total