12 tips to eating out 1. Research what is on the menu before you get there (go online to check it out) 2.Go into the restaurant with a great attitude 3. Ask if you can order half sizes (today that is common practice in a lot or restaurants) 4. If half-size is not an option, ask the server to package half to take home even before the meal is served to you 5. Eat slowly and enjoy the taste of the food 6. Never, ever go out to eat feeling ravenous. That is an eating disaster waiting to happen 7. Dont make the mistake that since you are paying for it you need to eat every bite. It is OK to leave some on the plate if you are full or wrap it up 8. Order what you want to eat, not what anyone at the table wants you to eat 9. If appetizers are ordered, get a small salad if you need to 10. Do not be afraid to ask for what you want and get it cooked to your preference 11. If you are craving a dessert, split it. 12. Tip according to the level of service you receive (do not feel obligated to leave 15% – 20% if the service was poor) All of these little tips will save you calories and help you to make great choices when eating out.

Lori Nudy is a regular participant at Debra Mazdas ShapelyGirl Fitness workout classes. She has volunteered to share her workout experiences and her personal challenges with Debras Community of Shapely Girls. Periodically we will upload her blogs for all of you to read. Lori is pictured here behind Debras right shoulder. Loris blog – Part 3 OK – So I said my next check in would be when I hit 15 pounds. Well today I hit 12.5 – I am leaving tonight to go to Detroit to see my best friend Sarah and to see KEM perform. I am SO excited, however, very cautious about my eating for the weekend. Thank God I have such a supportive friend who will get my healthy food from the grocery store, but there are still times over the weekend that I know we will…… EAT OUT – SO…….I have prepared myself, along with Debra’s help of course – to STAY ON TRACK. I actually do NOT have my normal “I’m on vacation” mentality for the first time in my life. I have already looked up gyms close to her house, called and got the daily rate, and my clothes are packed! I have NO desire to stray from this…………that includes NOT going to Kerby’s for chili dogs and chili cheese fries as I have in each visit to Michigan in the past! So I packed my peanuts for the plane and I KNOW that when I get back and weigh myself on Monday morningI will be down FIFTEEN…………Happy wishes to you all for a wonderful weekend! ~LORI~ – SOARING through the ZONE……… XOXO

Tasty Autumn Apple Treats As the month of October draws near, autumn and apple season have certainly been on my mind. When the weather begins to chill, I always get cravings for sweet treats. Autumn is also known as apple seasonso why not indulge in a sweet apple treat that wont hurt your weight loss plan? Its true what they say, An apple a day keeps the doctor away. They are rich in vitamins and antioxidants that will keep your body functioning properly. Apples come in many types tooGala, Fuji, Yellow, Red, Granny Smiththey are all yummy and can definitely satisfy your taste buds. Here is an easy way to bake and enjoy your sweet apple treat: Baked Cinnamon Apples Ingredients: 4 whole apples (any type) tsp of ground cinnamon 2 tbsp of brown sugar cup of apple cider cup of plain or vanilla yogurt Directions: -Heat oven to 350 degrees -Remove the core from the apples - After coring the apple, mix the brown sugar and cinnamon together. Then stuff the apples with the mix -Stand the apples upright in a glass dish and pour the apple cider around the apples -Bake for 25-30 minutes -Enjoy your healthy, low fat baked apples!

Diabetes Most people are aware of the two most frequently reported types of diabetes: childhood (Type 1) and adult onset diabetes (Type 2). Nonetheless, many women also suffer from Gestational diabetes. Gestational diabetes often occurs during pregnancy when the body becomes resistant to insulin. Symptoms of gestational diabetes include fatigue and frequent urination, amongst others; but often times, these symptoms are overlooked because they are normal symptoms of pregnancy. Although Type 2 diabetes usually affects those over age 40 (obesity also increases ones chances of getting Type 2), women who develop gestational diabetes during pregnancy are more likely to develop Type 2 diabetes later in life. Especially if the woman remains overweight after the pregnancy, her chances are increased even more. Pregnant women should take the following precautions to decrease the chances of developing Type 2 diabetes after pregnancy: 1. Eat foods that are rich in vitamins and minerals, but foods that also keep the blood glucose level low (one can consult the Glycemic Index for an accurate list of foods). 2. Decrease foods that are high in added sugar. This means you should eliminate those sugary cereals and processed foods that are high in sugar and high fructose corn syrup. 3. Exercise frequently. Yes, its true that exercising while pregnant has many benefits. Light to moderate exercise (such as walking and swimming) during the pregnancy not only reduces stress, it improves strength, flexibility, and helps the body to control insulin and weight. Exercising also lowers blood sugar and leads to a quicker recovery after delivery. 4. Know when to slow down. If you are pregnant (and especially if you have gestational diabetes), you should know when to stop. Never overexert yourself. These tips are key for incorporating an exercise into your routine while pregnant: a) Stop if you are experiencing any kind of dizziness or if bleeding occurs. b) Avoid exercising outside on hot and humid days. c) Exercise after your meals. d) Avoid workouts that involve a lot of quick, jolty movements. Test your blood sugar both before and after your workout.

Lori Nudy is a regular participant at Debra Mazdas ShapelyGirl Fitness workout classes. She has volunteered to share her workout experiences and her personal challenges with Debras Community of Shapely Girls. Periodically we will upload her blogs for all of you to read. Lori is pictured here behindDebras right shoulder. Lori’s blog – Part 2 I made it to week THREE! 11 pounds lighter – feeling good! The temptations and desires for “BAD” foods are dwindling. I have started getting variety to my foods – Salmon, chicken, beef, etc. As Debra has told us, PLANNING is key – I went to the beach this past weekend and packed an entire bag with all of my food for the day – equipped with salad bowl and fork and knife! As my mom and I stopped at WAWA as part of our normal beach routine, I heard the meatball parm calling out to me and ya know what, I didn’t answer! My mom got her salad and fruit and we left! Sitting on the beach on the last day of summer, the weather was so beautiful and the atmosphere was so soothing – I stared out into the ocean and visualized me standing in the water next summer in my BIKINI – Visualize what you want and it will help you work toward your goal. I will not let ANYTHING stand in my way this time. Another thing that has helped – Debra stresses this when we are in the meditation part of cool down during class – release ALL the negative things in your head, BREATHE in all the POSITIVE…………..I have completely let go of the ex- boyfriend drama, the negative thoughts I was having about food and exercise, and I am SO excited and positive about doing this. You MUST clear your head and mentally get in gear for this. We CAN do this and I AM doing this! I will tune back in when the scale says 15 lbs lost – which should be VERY soon! Stay well and have a happy, healthy and FIT week! ~LORI~ – ShapelyGirl – STILL in the zone! XOXO

Think variety, texture and color when shopping for food. Next time you shop at the supermarket look at the varieties of lettuce before you put the iceberg in your cart. There are romaine, boston bibb, red and green leaf and mixed greens. The greener the lettuce the more nutritional value you will get in vitamins and minerals in your body. Do not forget to include spinach, watercress and hickory to spice up your taste buds. As far as breads are concerned, pass up white bread and begin to enjoy the many varieties and flavors or different breads on the market. There are rye, whole wheat and pumpernickel, to name a few, and today there are stores like Whole Foods that carry so many kinds of delicious breads. Try a new one and see what flavors you have been missing. Buy a loaf and freeze it and you will have it for whenever you need it. You might even want to try the many new choices in bagels, muffins and rolls. Eating the same boring tuna on the same bread or even the same way gets monotonous after a while. Your taste buds will begin to get bored and eating the same foods daily will not let you get a varieity of foods into your diet. You might even be lacking in vitamins and minerals. It is so important for food to appeals to all of the senses. So begin to think about color and create salads, soups and even sandwiches that look as good as they taste. Remember use color to create delicious as well as nutritious meals daily.

Lori Nudy is a regular participant at Debra Mazda’s ShapelyGirl Fitness workout classes. She has volunteered to share her workout experiences and her personal challengeswith Debra’s Community of Shapely Girls. Periodically we will upload her blogs for all of you to read. Lori is pictured here behind Debra’s right shoulder. Lori’s blog – Part 1 The “tomorrows” and “Mondays” have finally gone away! I started a very strict exercise and eating program on September 8th. Ten days later I have lost 8 pounds! I have been to the gym several mornings and every night. Being consistent with Debra Mazda’s ShapelyGirl class has given me the energy to keep going and Debra’s motivation – physically and verbally – have motivated me beyond belief. I KNOW that I can do this now. I had to gain control of myself in so many ways and I am a work in progress. It’s so true what Debra says – Once you eliminate the sugar and processed food, the cravings DO go away! I don’t feel deprived, I have been cooking more often and I have so much more energy. Seeing these quick results makes me want to challenge myself to the fullest degree and not give up. Even when the workouts are tough, I know I am on the road to a healthy, fit and happy life. I have built my endurance from taking these classes and can now complete the workouts without stopping! Stay tuned for my continued progress – Thanks to Debra for believing in me and giving me the strength to know that I CAN change my life and become fit at MY size! Day 11 tomorrow, and I have NO desire to eat cake for dessert at our catered work lunch this week! LORI – ShapelyGirl IN THE ZONE – XOXO

Bally Total Fitness South Philadelphia is teaming up with well known Fitness Expert Debra Mazda M.Ed, creator of the ShapelyGirl Fitness Program for an exciting new class. Lose weight the ShapelyGirl way! Youve seen it on Action News, Fox Philadelphia and in the Philadelphia Inquirer: Women of all shapes and sizes who want to feel and look great while taking off some pounds in a fun, friendly setting. Classes are forming now! - Weekly weigh-in & measuring - Review of your food chart - 50 minute workout - Debras coaching & tips -Circle Time when the group shares stories - Prizes Come to the free MEET & GREET Tues. Sept. 23rd 7:00 pm Classes are Tuesday Nights 7:00 pm 9 Week Class $80- Members $90- Non Members

We are excited to announce the second ShapelyGirl Giveaway! The first giveaway last week was such a success that we decided to give away 2 more copies of the latest ShapelyGirl Workout DVD entitled “Lets Get Moving!”. All you need to do to enter to win is leave a comment below and answer the following question – “What do you feel is your biggest obstacle in losing weight?”. On Thursday September 25th, we will randomly select two winners and will contact them to arrange for shipping (we will take care of shipping costs). So just leave a comment below and you might win a free copy of ShapelyGirl – Lets Get Moving! Rules: 1. Leave a comment below and tell us what you feel your biggest obstacle in losing weight is. 2. You may only enter this specific giveaway once! 3. Contest is open to anyone in the United States or Canada. 4. Winners will be chosen randomly. 5. Entries will be accepted until 11:59pm EST Sunday September 24th. Contest Sites Sweepstakes Advantage Online-Sweepstakes.com CashNet Sweepstakes