American Dietetic Association suggested normal portions chart: One of the most difficult things to come to terms with is: What exactly is an appropriate portion? Is it the gigantic plates they bring us in those chain restaurants? Is it the teeny, tiny portions in those frozen diet entrees? Obviously, restaurant- size meals are more than we should be consuming. If you do eat out ask your server to box half the meal for you and bring the other half to the table with sauces and dressings on the side. The problem is that most of us will keep eating whatever is on the plate even when our physical hunger has been satisfied. Try using a smaller plate. You may be surprised at how this kind of psychological trick can work. If you are eating packaged foods make sure you check the number of portions per container. That way you can make sure of the amount of calories, fat, sugar and sodium you are taking in. Sometimes what seems like a normal size, one-person-meal turns out to have two servings so you would have double the number of calories etc. if you eat all of it. The American Dietetic Association says a normal portion of protein is the size of a deck of cards, a side of potatoes or rice is the size of a tennis ball. And make sure you are getting the biggest nutritional bang for your bucks with every calorie you consume.

FITNESS COMES IN MANY SIZES Today there is a lot of research to back up the notion that you can be a larger, curvier and shaplier woman and still be fit. As women are getting larger and stronger more of them have realized that the longer they wait to be skinny the more they are wasting time. It is time to get up and move and stop dieting and waiting for your body to shrink with some crazy fad diet that we both know will never get you there. But if you get up and start walking or taking a class you can began to get fit. Fitness is not just for thin and skinny people anymore. I keep saying it, is someone listening to me? Years ago, I never dreamed of being fit, I just wanted to lose weight and look normal, whatever that meant. I stood out in the crowd as the only overweight person in most circles. Today the norm is being overweight as 2/3 of the female population are overweight and/or obese. So, should we just sit and do nothing about it? Absolutely not! Get up and move! Who said you had to be skinny to look and feel good? Not everyone will be a single digit diva. It is time to realize that to have hips and thighs and a shape that is round is not a curse but it is the way it should be. At a size 12, I am more fit today than ever. The girls who know me will tell you that I truly believe that FITNESS DOES COME IN MANY SIZES..

Tips on starting a Fitness Program When it comes to starting a fitness program, here are some tips on how to make sure the program is a match for you. 1. Be realistic. I know everyone wants to get in shape yesterday but it is important to think and consider your lifestyle. A single person without kids has more time to devote to a fitness plan however, if you have kids know that you are more likely not gonna run a marathon any day soon. But doing a 3-mile power walk is certainly achievable. 2. Know your body type. Most likely if it is weight loss you want to achieve, doing more cardio should be at the top of the list. Aerobic activity such as walking, cycling and swimming will reduce body fat. 3. Hire a trainer. This is good idea for beginners to get motivated and started on the right track. Make sure to hire a certified and qualified trainer who will attend to your personal needs. If you are a woman over 40 it might be a good idea to hire someone who specializes in working with more mature adults. 4. Support. Most people have great intentions when beginning a fitness program. They are motivated at first but for some that does not last very long. When the results dont come as quick as we would like them to we get frustrated and un-inspired. I see it happen every day. Find a support group who will encourage you and keep you going. 5. Be patient. Again, we want instant gratification but that is not reality. At first you will see results because you are doing more for your body but that will taper off and the results can come very slow. Keep thinking about the benefits of a good solid fitness program and keep them in mind when you want to quit. 6. Have fun. Fitness should be fun not a chore.

Healthy Vs. Unhealthy Fast Food – Part 4 Asian Cuisine Healthy Options 1. Egg drop, miso, wonton, or hot & sour soup 2. Stir-fried, steamed, roasted or broiled entrees 3. Baked or steamed tofu 4. Sauces such as ponzu, rice-wine vinegar, wasabi (be carefulwasabi is very spicybut spicy can help to rev up your metabolism), ginger, and low-sodium soy sauce 5. Steamed brown rice 6. Edamame, cucumber salad, stir-fried veggies Unhealthy Options 1. Fried egg rolls, spare ribs, tempura, fried wings 2. Battered or deep-fried dishes (sweet and sour pork, General Tsos chicken, Orange chicken) 3. Deep-fried tofu 4. Coconut milk (if you are making your own dish, you can include low fat coconut milk; however, restaurants usually dont serve the low fat version), sweet and sour sauce, regular soy sauce 5. Fried rice (doesnt matter what meat is included either) 6. Salads with fried or crispy noodles Mamma Mia! Italian and Pizza Restaurants Healthy Options 1. Thin-crust pizza with half the cheese and extra veggies 2. Plain rolls or breadsticks (skip the butter and heavy doses of olive oil) 3. Antipasto with vegetables 4. Pasta with tomato sauce and veggies 5. Entre with side of veggies 6. Grilled (Griglia) dishes 7. Italian Ice or Fruit Sorbet Unhealthy Options 1. Thick-crust or butter-crust pizza with extra cheese and meat toppings 2. Garlic bread 3. Antipasto with meat 4. Pasta with cream or butter-based sauce 5. Entre with side of pasta 6. Fried (Frito) dishes 7. Cannolis, Tiramisu

Healthy Vs. Unhealthy Fast Food – Part 2 Yo Quiero Tacos! Healthy Options 1. Grilled chicken soft taco 2. Black beans 3. Shrimp or chicken ensalada (Shrimp or chicken salad) 4. Grilled fresco style steak burrito 5. Veggie and bean burrito 6. Eliminating or limiting sour cream, guacamole, or extra cheese Unhealthy Options 1. Crispy shell chicken taco 2. Refried beans 3. Steak Chalupa 4. Crunch wraps or gordita-type burritos 5. Nachos with refried beans and other fix-ins 6. Extra sour cream, guacamole, and cheese 7. Fried desserts Subs, Sandwich and Deli Choices Healthy choices 1. Six-inch sub 2. Lean meat (roast beef, chicken breast, lean ham) or veggies 3. One or two slices of lower-fat cheese (Swiss or mozzarella) 4. Adding low-fat dressing or mustard instead of mayo 5. Adding extra veggie toppings 6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced Unhealthy choices 1. Foot-long sub 2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak 3. The normal amount of higher-fat (Cheddar, American) cheese 4. Adding mayo and special sauces 5. Keeping the sub as is with all toppings 6. Choosing white bread or wraps which are often higher in fat than normal bread

Healthy Vs. Unhealthy Fast Food – Part 1 Per the previous blogs about fast food, weve come to the conclusion that although wed like to eliminate fast food altogether, our busy schedules state otherwise. I cannot emphasize enough: If you are going to eat out, be smart about it. Make healthier choices. Here are some healthier options for our favorite fast food genres. First, are the healthier options, which can be compared to the less desirable unhealthy choices below. The Burger Chain Healthy Options 1.Regular, single-patty hamburger without mayo or cheese 2.Grilled chicken sandwich 3.Veggie burger 4.Garden salad with grilled chicken and low-fat dressing 5.Egg on a muffin 6.Baked potato (plain) 7.Yogurt parfait 8.Grilled chicken strips 9. Limiting cheese, mayonnaise and special sauces Unhealthy Options 1.Double-patty hamburger with cheese, mayo, special sauce and bacon 2.Fried chicken sandwich 3.Fried fish sandwich 4.Salad with toppings such as bacon, cheese, and ranch dressing (or any other creamy dressing) 5.Breakfast burrito with steak 6.French fries 7.Milkshake 8.Chicken nuggets or tenders 9.Extra cheese, mayo, and sauces I Feel Like Chicken Tonight Healthy Options 1. Skinless and baked chicken breast without breading 2. Honey BBQ chicken sandwich (have an open sandwich with just half the bun) 3. Garden salad 4. Mashed potatoes 5. No gravy or sauces for chicken meals Unhealthy Options 1. Any type of fried chicken (the original is no better than the extra crispy) 2. Teriyaki wings or popcorn chicken 3. Caesar salad with heavy dressing 4. Chicken and biscuit bowl 5. Extra gravy and sauce

6 Ways to Eat Healthy with Fast Food Although fast food should be omitted when trying to improve our overall health the truth is that we all have busy lives. The normal hustle and bustle causes many of us to skip healthy meals and settle for quick unhealthy ones instead. Good news for those who are trying to live healthier: You CAN make healthy choices while eating out. If fast food is an absolute must, please try the following tricks in order to decrease the damage: 1. Look at nutrition values. Nowadays, most fast food restaurants have them postedeither on the menu, online, or by special request. Know what youre putting into your body. 2. Portion control is the best control. You dont have to eat the entire meal. On average, a fast food value meal can contain anywhere from 1,000-2,500 calories. Thats almost a full days worth in one sitting. Save some for the next days lunch or split your meal with a friend. 3. Skip the condiments. Ask for your sandwich without mayonnaise or any of the other fancy sauces that come with meals. They carry unnecessary calories, sugar, and sodium. 4. Say NO to buffets. All-you-can-eat restaurants are unnecessary. You always feel the pressure to overeat because you paid for unlimited foods. Generally, the choices are high in calories, high in fat, sugar and totally unhealthy. 5. Have it your way. Exercise your right to create a healthier meal. If that means skipping the cheese or extra saucetake things out that you know are unhealthy. 6. Undress your salad. Some people think theyre being healthy because they ordera salad, but they load it up with bacon, cheese, and creamy salad dressing. Take some of the unhealthy additions off the salad and order dressings that are naturally low in fat. If you can get away with going without dressing, that may be your best bet.

Regular Exercise has its Benefits Not to sound redundant, but I want to overemphasize the benefits of regular exercise and healthy eating. Heres a trick that gets me motivated. I place all of the following tips on index cards and review them each time that I am thinking about skipping the gym or eating some artery clogging food. These help to remind me of my long-term goals: - Disease prevention: Physical activity boosts your cardiovascular health and raises your HDL (good cholesterol), while lowering your LDL levels (bad one). As a result, you decrease the likelihood of diabetes, hypertension, osteoarthritis, and other cancers. - More stamina: Working out your heart and lungs on a regular basis will give you more energy to do other things. For example, working up will help you to chase after your kids or carry bags of groceries up stairs. - Drop pounds: Fat-burning, healthy eating and strength training is a winning combination for dropping those pounds. -Increase muscle mass: More muscle = faster metabolism = dropping calories = losing weight. -Relieve stress: Endorphins and Serotonin (these are the feel-good chemicals) are released from the brain when exercising, making you more relaxed. This also plays a role in enhancing your overall mood. - Increase libido: Thats right. Regular exercise assists in giving you increased stamina in the bedroom. Your significant other will surely notice the difference in the bedroom after a few months of regular exercise.

Exercise plan When beginning an exercise plan you must learn to throw the excuses out of the window. Once you begin to prioritize exercise and healthy eating you will begin to view it more as a lifestyle change versus a quick fix. Exercising and healthy eating are ideals that are obtained over an entire lifetime. Incorporating these elements for short bursts of time will not allow you to benefit from the long term effects of exercise and healthy eating. Now, it is understandable that you may get into a slump. But by all means, pick back up and try again. Here are some common excuses that should not be tolerated: 1. I dont have time to exercise. Wellmake time. If you can find time to do other things, then you have time to work out. Your body is your temple and if you do not have time to maintain your health, you are basically saying that you dont care about your body. Even if you split up your workouts, find the time in the day to do SOME type of physical activity (you can do three sets of 15 minute walks during the day). 2. Its too difficult. Yesexercise can be difficult at first. However, with all things that we do, it takes practice and commitment to master. If you practice the art of believing that you can do it, then you will. Start off slow and work your way up to the more difficult exercises. 3. Exercising is boring. News flash folks – Any type of physical movement counts as exercise. So if you like to dance, sign up for Salsa classes or make it a mission to go dancing a few nights out of the week. Also, find exercise buddies because activities sometimes seem a tad more interesting when were doing them with others. 4. I cant afford to exercise. You dont have to join a gym in order to exercise. You can exercise in the comfort of your own home or even outdoors. There are tons of FREE activities that will get you moving.

Working Out! As mentioned in our previous blog there are three specific body types: ectomorphs, endomorphs, and mesomorphs. Genetically, we are all built differently and it is imperative that we build our workouts to fit our specific build. Remember that everyone might not necessarily fit into a specific category; a person may be a combination of both. Here are some workout tips for each body type. Use this guide as a rough base for determining your overall exercise goals: Ectomorphs tend to be long, lean and have difficulty gaining weight. Most ectomorphs are flexible and have quick bursts of energy, but they often lack muscular and cardiovascular endurance. The core purpose of ectomorphs should be to gain muscle mass, therefore, a top priority is increasing strength training exercises. Below is a sample workout that ectomorphs should do to build muscle: Cardio 3 times per week (30 min) of low intensity exercise (elliptical or stationary bike) Strength Training- 3 times per week working the whole body and combining both light and heavy weights Unlike ectomorphs, Endomorphs have a difficult time losing weight. They are rounded, soft and especially hold weight around the midsection. Endomorphs usually have unpredictable eating habits. Therefore, the key to weight loss success for this body type includes a well-balanced healthy eating regimen in addition to a fitness program. Heres some training tips for endomorphs: Cardio – 4 times per week of high and low intensity exercise. For example, if you are doing a running program, two of the routines should include a swift run (and even sprinting drills), while the other two workouts include a 45-minute brisk walk. Or, if you are on the elliptical bike, set it to the interval program. This way, you are getting a combination of high and low intensity intervals. Strength Training – 2 times per week using light weights and high repetitions. Keep the rest interval between sets to a maximum of one minute. Finally, Mesomorphs are the opposite of ectomorphs. They have good enduranceboth strength and cardiovascularbut lack flexibility. No matter what size you are, mesomorphs tend to increase muscle mass very quickly. For us Shapely Girls, these are the size 14/16s that are very athletic. Mesomorphs tend to have healthy eating habits, but because of the ability to gain muscle, dipping below a size 14 may be difficult. Heres some training tips for mesomorphs: Cardio – 2-3 times of moderate intensity exercise Weights – 1-2 times per week focusing on all muscle groups (vary number of repetitions each week)