The Martial Arts Institute 593 Broadway Massapequa, NY 11758 (516) 795.4102
A Step Above Performing Arts
A Step Above Performing Arts "Where Dancing is Fun" Grand Opening on Saturday, August 1, 2009 4877 Merrick Road, Massapequa Park
Lisa LaPuma, Diet Center Massapequa Park
The Diet Center
4770 Sunrise Highway Massapequa Park, NY 11762
809.6979
I am Lisa LaPuma from the Diet Center in Massapequa Park at 4770 Sunrise Highway in suite 106. I will be updating this column Mondays to the all the health conscious Massapequans to help educate everyone on good nutrition. Call me for additional questions you may have: (516) 809.6979.
Every Monday there will be a recipe and tips on behavior, exercise and nutrition. I believe this information is very valuable, we need to eat at least 5 times per day and get fresh fruits, vegetables and servings of dairy throughout the day. If there are any questions or comments you have please give the Center a call. If you need to start a weight loss program, just mention massapequaNEWS.com or refer a client and you will receive a 15% discount off your program.
Happy Spring
I can't believe how fast the months have gone! Remember its never TOO late to make a goal. The trick is to make small attainable ones. For example, if you have 30lbs to lose, make your first goal 10lbs and work your way to the next 10lbs etc. This will make your approach to weight loss much easier! If your unable to make it to the gym, start by increasing your physical activity by walking briskley, taking the stairs instead of the elevator. These are simple tasks you can do daily to burn extra calories throughout your day. Start by doing ten minutes of any physical activity 3 times per day and set longer goals for the following weeks!
It’s Ok to Refuse
Being assertive during your Diet Center weight loss program is a behavior skill necessary to succeed. One aspect you should be comfortable with is refusing tempting foods or refusing to attend gatherings that center around inappropriate food for your program. If you find it difficult to refuse someone’s request, you may need to work on improving your assertiveness in this area.
Refusing to go out to lunch, join a friend for drinks, or eat your mom’s cookies is not a selfish gesture. At this time, you should recognize your needs and limits even if it doesn’t satisfy someone else’s. It does not mean that you do not care about the other person. You just cannot give your time or show your appreciation in ways that involve consuming foods that may hinder your weight loss progress. You can make your refusals in a polite manner. For example, you can let the other person know that you would like to say yes, but maybe at a better time. Let he or she know that you’d like to stick to your program and reach your weight loss goals. Being assertive in situations related to eating will help you remain in control of your weight.
Sizing Up Small Portions
It’s good to hear that some fast food companies are planning on eliminating super-size portions. Other companies in the food industry that produce convenience foods are also rolling out smaller, single-serving portions of packaged foods. This can certainly help people to avoid excess calories. However, if you’re thinking about fitting such products into your Diet Center weight loss program, you should hold off. If you’re working on maintaining or stabilizing your weight, incorporating some fast food or convenience items may be ok. However, if you want to pick small portions to help you slim down, there are better food choices to make.
During your Reducing phase, nutritious selections are still important to keeping your body healthy and functioning at its best. Small portions doesn’t necessarily mean low-fat, low calorie. Several small portions of butter, cakes, fries, etc. can add up to a lot of calories and fat. So stick to choosing smaller portions of healthy foods, if you want to see a smaller you.
2 cups broccoli, pre-cut florets ½ cup onion, chopped
¼ tsp lemon
pepper
4 tsp canola oil
¼ tsp dried ground thyme
1 clove garlic, minced
4 chicken breast halves, boneless skinless (1 lb)
1 cup halved cherry tomatoes
nonstick cooking spray
Spray a cold large skillet with nonstick cooking spray. Preheat skillet over medium heat. Add broccoli, onion, lemon pepper, and thyme to skillet. Cook and stir for 3 to 4 minutes or until vegetables are crisp-tender. Remove vegetable mixture from the skillet; keep warm. Add oil and garlic to hot skillet. Add chicken to skillet. Cook chicken over medium-high heat about 10 minutes or until chicken is no longer pink, turning once. Add cherry tomatoes and return vegetable mixture to skillet. Cover and cook 1 to 2 minutes or until heated through.
I wish you all and your family a Happy & Healthy Holiday!!
The weather is changing and SO will your wardrobe!Time to get moving - I can help you with a Healthy Nutrition Plan and Exercise Regimen that will JUMP-START your weight loss!
Please feel free to call the center at any time with any questions or for additional support.
If you do not wish to receive this news letter, please let me know and I will take your name off the mailing list. Or if you would like to add a friend to my mailing list just reply back with their email address!
Raffle winner for w/e 3.08.10 is Maura W, Congratulations
Emily C. gets $50.00 for referring 2 people to Diet Center, Thank You Emily!!!
Spinach Rice Quiche 6 eggs 1 tsp salt ¼ tsp pepper 2-9” pie plate ½ cup skim milk ½ chopped onions ½ cup chopped celery 8 oz grated low-fat cheese 1 (10oz) package frozen chopped spinach 3 cups hot cooked rice (from 1.cup cooked)
Spray pie plate with PAM or non-stick spray. Combine rice, ¾ cup cheese, 2 eggs slightly beaten and ½ tsp salt. Press firmly and evenly over bottom sides of 2-9” pie plate. Set aside. Add onions and celery to spinach and cook according to package. Drain well. Beat remaining eggs slightly. Stir in milk, pepper, and remaining salt. Add to spinach and mix well and add into the crust. Cover with foil. Bake 375 degrees for 20 minutes. Remove foil after 20 minutes and add remaining cheese. Bake 10 minutes.
You may often feel like you don’t have control over your eating habits. However, believing that you don’t have control means that you are not taking responsibility for your actions. If you feel as though you don’t have control, then you probably blame others or have excuses for times you give in to temptation. Maybe you blame your spouse for bringing home sweets, or say you were weak due to stress from work, or maybe you use a special occasion as an excuse to eat cake.
If you want to take control of your weight, you need to take responsibility for your actions. Your spouse may have brought sweets home, but who chose to eat them? Maybe you are stressed from work, but can’t you relax without eating foods not on your program? On a special occasion, can’t you choose to celebrate without eating cake? Your answer should be “yes” to all of these questions if you’re ready to take control.
You have the power to choose to eat fruit or a sweet Diet Center treat such as Diet Center Mini Crisps, Fudge Bar, or a Nutritional Bar when you are tempted by sweet treats. When you are stressed, you have control in making the decision to fall off your program; or relax with a bath, a good book, or by calling a friend. If you find yourself making excuses to slip off your program, try taking responsibility for your actions. It’s important that you gain a sense of control on your Diet Center Program, so that you can successfully lose weight.
Positive Quote of the Week
"Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action, and purpose."
Lance Armstrong 7-Time Winner of the Tour de France
Happy March!!
Lots of exciting events are happening at Diet Center of Massapequa Park for March.
But first, Congratulations to our contest box winners, they came in and received
their 6 week program.
John H and Nancy C
We are proud to announce Liz will be counseling clients on Mondays 8:00 - 1:00
Stop by and welcome her back!!
The Most weight lost, contest is under way, if you haven't stopped in to get your starting weight recorded you still have time, call the center for an appointment and hours.
If you have never received a facial or a massage, now is your chance to win one by just losing some weight and getting healthy and looking good for spring!!
Guess the weight of the Blarney stone, receive a $5.00 coupon, (5 winners)
Refer a friend, spouse, family member receive $25.00 of free product, of your choice
Lots of sales, stop by or call for an appointment.
Trust Your Body
Sometimes you need to trust your body more than a scale. Many factors such as the time of day, the weather, exercise, stress and water intake will influence the number on the scale. This can be frustrating when you know you’ve been following your Diet Center Program well. However, the next time this happens maybe you should stop and think about what you know.
If you “know” that you have been following your program guidelines and even increased your physical activity level, why would you choose to believe that a scale is telling you you’re not doing well if the pounds have not dropped? What does your body tell you? For example, have you lost a lot of inches? This is a good sign that you are losing body fat. Maybe your clothes are fitting loosely, and you feel like you have more energy. Just because the scale may not reflect a loss in pounds, doesn’t change the fact that your clothing size is smaller and you feel good physically.
The number on the scale should change for the better as you continue to move forward in your Diet Center Program. You should learn to listen to your body to determine your progress. Trusting what your body tells you is more beneficial than a temporary number on a scale. If your body says you feel good and look good, then try to accept the fact that you’re doing good!
Managing Metabolism with Muscle
Many people like to blame a slow metabolism when they have trouble losing weight. It is a well-known fact that building muscle can boost your metabolism. In addition, not only does weight training to build muscle help you burn calories during a workout, but after as well. Your muscles need calories during exercise, for recovery, and for maintenance. Muscles are continuously burning calories! Why wouldn’t you want to maintain what you have, and build more? So if you think your body could be burning more calories, consider managing your metabolism by building muscle.
Quick Chicken and Veggie Bowl
This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make. Servings: 6
Here's what you need...
2 cups brown rice, cooked
1 Tablespoon sesame oil
1 sweet potato, halved and thinly sliced
1/2 cup red onion, thinly sliced
1 cup mushroom, sliced
1 Tablespoon ginger root, minced
3 cloves garlic, minced
2 Tablespoons mirin (rice cooking wine)
2 Tablespoons lite soy sauce
1 Tablespoon toasted sesame oil
1 teaspoon corn starch
1/2 teaspoon crushed red pepper
3 cups green beans, chopped
6 cups chicken breast, cooked and cubed
In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the lite soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
Spending more time in your kitchen can help you lose weight, if you prepare your own healthy meals. The more that people eat away from home, the more likely they are to consume larger portions, more fat, fewer fruits, fewer vegetables and fewer whole grains. Cooking your own meals will give you more control over what and how much you are eating. Doing your own grocery shopping and practicing label reading skills will also help you improve your skills to make better selections and be aware of new healthy products on the market.
Pre-portioning meats and leftovers for future meals will make meal preparation more convenient. Consider stocking items such as Diet Center Meal Replacements, Gold Premium Protein Supplements and Diet Center Crunch O’s or Cheddar Bites. Try to keep items around that stay fresh for long periods such as whole grain pastas, brown rice, beans, frozen vegetables. These items are easy to prepare quickly on days when you’re short on time. If you spend more time preparing and cooking your own meals, you may find yourself losing more weight.
1 1/2 pounds uncooked shrimp, thawed, peeled and deveined
2 tsp olive oil
2 tsp minced garlic
In a large skillet, cook shrimp in olive oil over medium-high heat for two minutes. Add garlic and cook for 1 to 2 minutes more, or until shrimp are opaque, turning occasionally. Enjoy!
Serves 2. 1 serving = 6 ounces = 3 protein, 1 fat
*Note: The weight of uncooked shrimp is roughly reduced by half when cooked.
SHRIMP COCKTAIL
1 1/2 pounds uncooked shrimp, thawed, peeled and deveined (tails left on)
Boil the shrimp in water for 3 to 4 minutes. Remove from the heat as soon as the shrimp are opaque. Drain the shrimp and put them in ice water to prevent them from cooking any further. Drain and refrigerate at least an hour.
Serves 2. 1 serving = 6 ounces = 3 protein
COCKTAIL SAUCE
4 tablespoons low-sodium tomato ketchup
1 tablespoons horseradish
2 tablespoons lemon juice
Tabasco sauce
Combine all ingredients until well mixed. Add Tabasco sauce to your taste. Chill and serve.
2 tbsp = 2 additional
Fiber Features
Fiber has been said to help with weight loss for several reasons. One reason is that fiber is typically obtained through high volume foods such as fruits and vegetables. Also, fiber takes longer to chew and digest. It also causes the stomach to distend and signal the brain that the body is full. Fiber also helps people feel full for longer periods after meals.
More than 100 studies on fiber’s role in weight control were analyzed. The average American consumes 15 grams of fiber a day. Based on the analysis of the studies, researchers concluded that increasing fiber intake to meet the recommended intake of 25 to 30 grams/day helps an overweight person lose 5 to 6 pounds in 4 months without consciously making any other diet changes.
It’s easy to meet the fiber recommendations if you consume at least 5 servings of fruits and vegetables, and a couple servings of whole grains. However, it may be more difficult to obtain on a restricted diet. You can supplement your diet with Diet Center Fiber Supplements or Fulfill Drinks. Diet Center Fulfill Drinks are an excellent source of 5 grams of fiber that are available in Mixed Fruit and Iced Tea with Lemon. Try to find ways to fit in fiber. It will help you feel full and burn fat off.
More Muscle, Less Fat Muscle
Muscle burns fat and calories, so obviously you can benefit from building muscle and/or protecting the muscle you have (from natural loss with age). A researcher at Tufts University found in a study that women who followed a weight loss diet along with doing weight-training exercises lost 44% more fat than women who followed a diet without weight-training.
Any physical activity will help you burn calories and fat. However, weight training will help give your metabolism an extra fat burning boost. You should consult your physician before beginning an exercise routine. You may also want to consult a fitness trainer to learn how to perform exercises properly. Consider weight training to strengthen your muscle and slim your body.
Holding Back Hunger
You should be able to hold back your hunger until it’s time to refuel your body. Eating balanced meals and snacks throughout the day is one way to control your hunger. Skipping meals will probably cause you to be so hungry by meal times you’ll either slip an extra snack in, or binge at the next meal.
It is also important to try and balance the protein, carbohydrates and fat in your meals. For example, at breakfast you can consume eggs, whole grain toast and margarine. For a snack you may consume fruit, nuts and yogurt. For lunch or dinner meals you can have a portion of lean meat, a side of high fiber veggies, and a good starch choice (i.e. baked potato with skin, brown rice, or corn). This will help keep you full until the next main meal. If you don’t select high fiber foods, consider consuming fiber supplements such as Diet Center Fiber Capsules or Fullfill Drinks. Also, don’t forget your water! Water has natural appetite suppressing qualities, which is one reason why fruits and vegetables help you feel full (they consist primarily of water). In order to hold back your hunger until it’s time to refuel your body, it’s important that you consume a balance of nutritious foods when you do eat. Think of it as filling your body with a premium blend of fuel that will keep your body running at peak energy levels and burning fat efficiently.
Positive Focus
Staying positive helps you stay focused on your weight loss program. While you’re on your Diet Center program try to view the changes you need to make in a positive light. For example, instead of thinking that you have to avoid certain foods, you can focus on selecting foods that will help you lose weight and promote a healthy body.
You can also benefit from keeping track of your accomplishments in a journal. This journal could be filled with short-term goals you have met. You could also write about first time experiences such as when you prepared a low fat meal, when you selected only healthy items at a restaurant, or when you discovered new fruits to eat. Make sure whatever you enter in your journal is a positive thought or event. You want to be able to refer to it whenever you need a little motivation.
Plan rewards for yourself when you reach special goals. This way you have something to look forward to. Instead of focusing on the fact that you may have not met a goal yet, you can focus on how good you’ll feel when you can reward yourself with new shoes, or a relaxing massage.
Focus on being positive throughout your Diet Center program. It will help you stay motivated and achieve positive weight loss results.
Coconut bars 10% off for the month of February
Feeling Good
If you’re an emotional eater, you probably turn to food to make yourself feel better. Maybe eating whatever you want creates feelings of power or security. It’s natural to take action and try to make yourself feel comfortable when you’re stressed or upset. However, how good do you feel after you’ve overindulged? You are probably not very comfortable when your clothes fit tighter. Also, you probably feel worse when you step on a scale after several episodes of emotional eating.
You can take other measures to feel good that will help you lose weight. Maybe you have a hobby such as singing, drawing, playing a musical instrument, writing, etc. Maybe you enjoy socializing with others or shopping. You can pick up the phone and call a friend, and go to the mall and buy yourself something nice (just avoid the food court). There are so many other activities you can do that make you feel good. Why not choose one that will keep you motivated on your Diet Center program?
You can also choose a physical activity, which will help promote weight loss. You can join a recreational center and sign up for an exercise class. Or, you can swim, take up yoga or a dance-aerobics class, or begin a weight training routine.
Consuming food in response to emotional stress may make you feel good, but only for a short period. You can choose another activity that will make you feel good longer, and feel even better by helping you reach your weight loss goal.
Meeting Minimal Requirements
Researchers at Duke University studied the effects of different amounts and intensities of exercise on weight loss in overweight men and women. The 120 participants were assigned to various levels of exercise for 8 months. They were not placed on a diet. The researchers found that a minimal amount of exercise is necessary for weight control. It’s as simple as walking 30 minutes a day. Most men and women do not even accomplish this much. Also, the people that exercised the most, lost the most in central body fat.
The findings suggest that overweight people can maintain their weight with minimal exercise, and promote weight loss and decrease central obesity with more exercise. This was done without reducing caloric intake. If you make it a goal to exercise along with your Diet Center program, you can obtain greater weight loss benefits. Making minimal changes in activity level can maximize your weight loss efforts!
Control w Meal Replacements
Studies have shown that meal replacements help with weight control. One study shows that meal replacements can help maintain weight loss over 10 years! The participants had substituted 2 regular meals and 1 (of 3) daily snacks with meal replacements to lose weight. Then they replaced one meal and one snack to maintain the loss. They were also encouraged to return to their weight loss plan whenever they gained more weight. Ten years later these participants were almost 33 pounds lighter than a control group who did not use meal replacements! The study also found that people in a control group, who did not consume meal replacements, gained an average of almost 27 pounds after ten years.
The study shows that the portion and calorie controlled meal replacements effectively controlled what the participants consumed to manage their weight successfully over a period over 10 years. Diet Center offers a line of delicious, Instant Shape Up Meal Replacement bars and drinks, Diet Fast bars and mixes, and Thermogenic Protein Bars that can help you achieve weight loss success. Try the new flavors to take control of your diet and weight today, and to keep the pounds off in the future!
Hypnosis
Wednesday Feb 3, 2010
7 p.m.
please call to reserve your seat, seats are limited
Diet Center of Massapequa Park
516.809.6979
Salmon Cakes
Prep Time:
10 minutes
Cooking Time:
30 minutes 10 minutes
Yields:
1 servings
Ingredients:
3 ounces cooked salmon 6 rice crackers 1/2 onion, minced 2 cloves minced garlic 1 tablespoon fresh lemon juice Dash of black pepper Dash of coriander 1 tablespoon olive oil
Directions:
1.Break salmon into small pieces with fork.
2.Place rice crackers in a zip-lock bag and with a rolling pin make rice crackers into crumbs.
3.In a large bowl combine salmon, crackers, onion, garlic, lemon juice, salt, pepper and coriander.
4.Make 4 patties and refrigerate for 1 hour.
5.Bake for 5 min in a 375 degree oven.
6.Turn over once and bake for another 5 min.
Notes:
·Serve with brown rice and lemon slices.
1 Protein, 1Starch
This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grainbrown rice. Yield: 6 servings
Here's what you need:
1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
1 large size yellow onion, finely chopped
2 large size red bell peppers, seeded and chopped
2 or 3 garlic cloves, minced
1 teaspoon agave nectar or pure maple syrup
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
1 teaspoon grated or minced fresh ginger
1/2 teaspoon saffron
2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
1 can (15oz) diced tomatoes, undrained
1 can (15oz) chickpeas drained and rinsed
Salt and pepper to taste
Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein. You can add some cut up grilled/ baked chicken.
Behavior Change & Weight Loss
Following a restricted calorie diet may help you reach your weight loss goal. However, reaching your goal and maintaining it involves making behavior changes. You should expect to make changes in your eating behaviors permanently. So it’s a good idea to create small, realistic goals that contribute to your weight loss efforts.
Make a list of behavior changes you should make to help you lose weight. For example you could aim to take a walk daily, eat breakfast daily, choose fruit instead of cakes or cookies, etc. Select a few of these goals and begin making the necessary changes in your behavior. Once you are in the habit of practicing these behaviors, you should find it naturally becomes part of your lifestyle. Then you can select a few more goals on your list to work on.
Eventually, you should be able to accomplish everything on your list, while reaching your weight loss goal. The behavior changes you will have changed, can create a changed you at a lower weight for a lifetime.
Dairy in a Low-Lactose Diet
Dairy has been in the spotlight as beneficial for weight loss, when part of a reduced calorie diet. Dairy is also an important source of calcium and magnesium. It also provides a balance of carbohydrates and protein. So how can someone with lactose intolerance benefit from dairy in his or her diet? Many studies have shown that lactose intolerance is much less prevalent than is believed. Researchers have found that many people who have any kind of upset stomach tend to put the blame on lactose intolerance. People who find they get gas, cramps or diarrhea from dairy products are not necessarily lactose intolerant unless they are diagnosed by a health professional.
Lactose intolerance does not mean one has to avoid dairy completely. People with lactose intolerance can digest moderate amount of dairy. Some measures can be taken to help people tolerate more dairy products. Some people find that consuming less than 1 cup of milk daily, and then gradually increasing the portion size helps. Drinking milk along with food also helps. Dairy products such as yogurt and hard cheeses are lower in lactose. However, there are also low-lactose milk and lactase tablets available on the market to help with tolerance.
Some DietCenter products that are low in lactose or lactose free, and are good sources of calcium include Diet Center Gold Premium Protein Supplements (less than 0.5 gm/serving) and Diet Center Rich Chocolate Fudge Bar (lactose free). Dairy can and should be enjoyed as part of a nutritious diet. If you are lactose intolerant, you can still find ways to fit in dairy and benefit from the nutrients it provides.
Hypnosis
This is to help relax you and to wake your sub-conscience. It has proven to be very effective with the clients that have chosen sit in on the sessions. please call to reserve your seat.
Seats are limited.
WEDNESDAY JANUARY 27, 2010
7:00P.M.
4770 SUNRISE HWY, SUITE 106
Lisa LaPuma
DietCenter of MassapequaPark
516.809.6979
Think about how you prepare yourself for a long road trip. Do you plan activities to make it more enjoyable? Do you bring pillows, snacks, and beverages for comfort and convenience? Do you bring music or games you can play while traveling? How do you handle frustration on the road? Do you take breaks at rest stops?
Now think about your weight loss journey. Have you planned activities to make it more enjoyable? For example, do you have rewards in mind for your short-term goals that are non-food related? Do you have appropriate food items around your house for convenience? Do you ever take time to relax when you?re frustrated?
Your weight loss program is like a long road trip. On a road trip, you may have fun looking at the beautiful scenery or traveling with companions. You may get excited as the hours pass. However, you may also have periods of boredom and frustration. You probably find yourself looking at the clock often, wondering how much longer it will be before you reach your destination. However, you probably prepare yourself for a long trip. And as much as you wish a trip could be over, you still keep going until you reach your destination.
Similarly, on your weight loss journey, you may have fun discovering new foods. You'll feel excitement as the pounds come off. However, you may find yourself bored and tired of practicing good eating behaviors. You may also find yourself frustrated as you hit a plateau. In this journey, you want to reach your weight loss goal. If you want to get to this destination, you should prepare yourself and try to stay on track.
It's in the Bag!
At times it's easier to tell yourself that you don't have the time or patience to measure out ¾ cup of blueberries, 12 cherries, 1 cup of carrot sticks, 3 oz of meat, etc. You can save yourself a lot of time and hassle if you pre-portion such items in plastic sandwich or snack bags ahead of time. It doesn't take very long to do this. You may find it most convenient to do after you get back from a trip to the grocery store.
You can measure your portions out of a bag of carrot sticks, a basket of strawberries, or a bag of cherries and place them in plastic bags. So whenever you want fruit as a snack or dessert, you can just grab a bag out of the fridge. Pre-portioning Melba toast or popcorn will help keep you in control if you tend to eat out of the bag. Pre-portioning meat or poultry into freezer bags will make things very convenient for you when it is time to cook. This is particularly helpful for those cooking for one, so that there are no leftovers to be tempted by, or that will go to waste.
Try to take the time to pre-portion your food into little plastic bags. The little time it will take can save you a lot of hassle, frustration, or extra calories it may cost you when you?re in a hurry to satisfy your hunger.
This Week's Specials!
Herbal Formula II
10% off
Diet Center Herbal Supplements are a natural approach to wellness and weight management. This idea combines modern technology, science and a blend of herbs and nutrients to help lose extra pounds more aggressively. These capsules can naturally raise resting metabolic rate and give more energy.
*Highly recommended on Exclusively You, Instant Shape Up and the 24-hour Thermogenics Programs
Formulation- Herbal Formula II has no ma huang (ephedrine) but instead utilizes a proprietary blend of 4 herbs and 1 vitamin to detoxify and cleanse the glands and organs working naturally in your body rather than more expensive prescription weight loss drugs that work in the brain by limiting serotonin re-uptake.
Ingredients-
Citrus Aurantium Extract-. Enhances physical performance by giving the body access to greater amounts of energy, Increases the availability of amino acids which can then be incorporated into protein to build more lean muscle tissue. Increases metabolic rate. Stimulates Lipolysis (the release of fat from fat storage areas)
Paulina Cupana (Guarana)- Traditional energy booster which acts as a stimulant to suppress the appetite and an effective diuretic
Panax Ginseng- Considered a circulatory system stimulant and has been known to have an effect on metabolism as well. Ginseng is able to lower cholesterol levels either by stimulating cholesterol transport or stimulating an enzyme involved in cholesterol metabolism. Anti-stress herb that strengthens body parts, increases energy and stamina
Ginkgo Bilbao- Stimulates mental function by promoting an adequate blood supply to the brain. There is also evidence that ginkgo helps improve blood flow where circulation problems exist in parts of the body. Also, good for asthma and helps with depression, heart and kidney disorders
Benefits
-Feel Great -Improved self esteem -Helps flush toxins stored in fat cells -Improved food digestion and absorption -No Ma Huang (ephedrine)- Excellent alternative, gentler and safer -Helps control appetite- Stay on program
ORANGE-TOPPED CHOPS
Serves 2
6 Pork Chops (1/2 inch thick)
1 tbsp Vegetable Oil
1 can (11 oz) Mandarin Oranges, Drained
½ teaspoon Ground Cloves
In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. Cover and cook over medium-high heat for 10 minutes or until meat juices run clear
Heat a large pot on medium heat. Add vegetable broth, water and tomatoes. Add remaining ingredients. Cover and bring to a boil. Reduce heat and simmer until the vegetables are tender, about 30 minutes. With a slotted spoon, transfer 3 cups of the cooked vegetables to a blender or food processor. Add about 1/4 cup of the cooking liquid and purée until smooth. Return the purée to the pot. Divide into 8 equal portions. Enjoy!
Nutrition estimate per 1/8 serving = 2 vegetable, ½ starch, ~ 340 mg sodium (refer to nutrition labels for actual sodium content, varies by brand. Also may substitute part or all of broth with water to reduce sodium).
Alternative Activities
It's very easy to eat when you're bored or stressed. Certain situations may cause you to want to eat, even if you are not hungry. One way to avoid eating at such times is to participate in other non-food activities. You can start by creating a list of alternative non-food related activities that you can do instead of eating. For example, you may read a book, watch a video, take a walk, or call a friend. So whenever you find yourself being tempted by food; you can refer to your list.
Having a list of alternative activities to participate in instead of eating, will help to make it easier for you to change your behavior. Whenever you are in a tempting situation, you know that you can choose to do something else that doesn't involve consuming extra calories. You can choose to do something enjoyable, and continue to enjoy weight loss progress!
Figuring Out Fats
A report from the Institute of Medicine recommends that we consume 20 to 35% of our total calories from fat. So how many grams of fat does this equate to? How do you determine how many calories and fat grams you are eating daily? This can be difficult even if you label read, since not all food items (i.e. meats/poultry/fish) have labels. It's difficult enough to learn new eating habits to lose weight. That's why you don't have to focus on such details about fats on your Diet Center program. Diet Center has it all figured out for you!
By sticking to the food exchanges for each food group allowed in your Diet Center program, you can focus on the food instead of fat percentages and grams. Sticking to the daily allowances keep your total fat, carbohydrate and protein grams within dietary guidelines. Furthermore, the food selections listed in your Diet Center meal plan will guide you to select healthy fat choices that shouldn't raise cholesterol levels.
So try not to worry about figuring out fats. You should find it easier to focus on following your Diet Center program, and be able to develop the good eating habits that are in line with dietary guidelines.
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Fitness & Nutrition By: Eileen Arango
When massapequaNEWS.com first approached me about writing "Fitness and Nutrition," I must say I was a little taken aback, but honored. Fitness and nutrition (simply put), are a part of my life. I never thought that I was doing anything out of the ordinary or needing of recognition. Just like anyone else; I adore my husband and cherish my children. Writing Fitness and Nutrition on massapequaNEWS.com now gives me the ability to share the multifaceted life I lead in a way that should inspire and empower women just like me. Stay strong, stay positive and enjoy! -Eileen
Endure
Engage In
Envision
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Attempt
Acquire 9/1/09
I was born in Miami, FL. I moved here, to Massapequa, at 3 months old, where I have lived ever since. (Give or take a year or two when I lived temporarily in a couple of other places, but that doesn’t count since that was during a more unstable "trying to find myself" time in my life) and because I wound up migrating back to my favorite place, Massapequa, anyway.
What makes me qualified to talk about Fitness & Nutrition?
Well here‘s my story, as condensed as possible. I graduated High School (and NO I’m not telling the year, just kidding, it was 1985 and I’ll save you the math, I’m 42) and went to college for Accounting, not because I always grew up wanting to do other peoples’ taxes, but I wasn’t sure what to focus on in college, so I picked Math because it always came easy for me (History on the other hand did not). While attending college, I took evening classes, so I could work full time to support the very necessary and gorgeous car I insisted on driving. After my 2 year Associates degree, I decided to work for an attorneys’ firm as a Jr. Accountant to get some experience and I continued towards my Bachelors at night. I have been leaving out the most important part of the answer to the original question though, the one about being qualified to talk about Fitness & Nutrition. I started training in Martial Arts in 11th grade where I met my future husband, Anthony (who, by the way, I think is totally amazing). We wound up getting married some years later and we have 3 children, Toni, she is 17, Darien, she is 12, and Antonio, he is now 5.
Since the 80’s, I have been studying Martial Arts, give or take some years in there that I took a temporary break, I spent about 10 years in total bodybuilding, or let's call it body sculpting, I think that sounds more like what I did anyway. I started studying yoga after Darien was born, about 11 years ago, and in between have done everything from cycle classes, step aerobics, if it burned calories and kept me active, I did it. Now, my Martial Arts and yoga take up most of my time, along with my family, and I find passing this information on to others extremely fulfilling. I teach a Women’s only class at karate, focusing on women’s needs, yoga, core strength & conditioning and any other karate class needing my assistance. Teaching is something I enjoy immensely and watching my husband teach always brings me great joy. Now, Toni, my oldest daughter, teaches in the children’s classes and she is so great at it already. Our school is so family-oriented and teaching families to live a happier and healthier lifestyle is such a pleasure. To do it as a family, just amazing. I love my life!
So, there you have it. These are my qualifications, over 20 years of experience, and still learning more, very eager to pass on to whoever would like to benefit. Not very condensed, I know, but come on; it’s over 20 years worth. Stay strong and stay positive! -Eileen
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This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 
