Enjoy the Great Outdoors

Although some of the country will see some rain this weekend, a lot of us will be enjoying warm, sunny weather on Mothers’ Day. Take your mom on a hike or a walk at the park. Pack salads, fresh fruit and other healthy fare for a picnic. Help her reclaim her childhood by packing roller skates, or bring along bikes and go for a ride. If your kids are young, chase them around on the soccer field, or show them that you know how to swing across the monkey bars: they’ll love it! Another idea is to spend the day on the beach or at the zoo. Moms usually want to spend time with their families more than they want trinkets and chocolate on Mothers’ Day.

Rest and Relaxation

Forget about high-calorie treats, and treat your mom to the gift of rest and relaxation! Let her sleep in while you clean the house, or send her off to the spa for the day and hire someone to take care of weeding the garden, mowing the lawn and handling the other outdoor jobs that you know she’d love help with. Offer her yogurt and sliced melon for breakfast, or present her with an attractive veggie tray to snack on when she gets back from her mom’s day off.

Diet Help

If your mom is ready to start a diet but doesn’t seem to know where to begin, or if she’s hit a plateau, consider gifting her with a month’s worth of ready-made meals. Right now is a great time to buy, because there are some special deals available; as the temperatures rise, more and more people start getting in shape for swimsuit season! When you use an eDiets coupon code, for example, you can save 25% on your order. One caveat: talk to your mom before placing an order; you don’t want to offend her on her special day!

Mothers’ Day is the time when you show your mom how much you love and appreciate her. Help her stay healthy by not resorting to meals and snacks that can set her back on her diet, and by focusing on her mental, emotional and physical health with your gift!

Happy Mother’s Day to all of the moms, from DietCoupons!

While you’re certainly entitled to limit your produce consumption to apples, bananas and baby carrots, and while just eating a few types of fruits and veggies won’t really stop you from “being big and strong,” as we might tell our children, there are a few things you can do to expand your palatal repertoire and reap the benefits. Don’t be embarrassed any longer by your tendency toward “picky eating;” try some of these tips:

• Follow the three-bite rule. Although Mom and the lunch lady have long ago given up their authority over what you put in your mouth, their suggestions to take a few bites has some merit. Research has shown that some foods require an acquired taste; you probably didn’t like coffee, either, the first time you tried it, and now you can’t live without it (well, if you’re anything like me). Try it… you may like it!
• Forget about mushy vegetables. While you might have written off peas and green beans after spending your childhood served the canned, mushy variety, you might enjoy them raw or fresh and lightly cooked. I remember hating broccoli as a kid, but when I started eating it lightly steamed instead of boiled-within-an-inch-of-its-life, my tune changed!
• Try different dips. There is no law that says you need to eat your veggies with a fork and knife. Dip snow peas in ranch dressing (the low-cal kind!), cucumber slices in hummus or broccoli florets in low-fat sour cream mixed with reduced-sodium powdered soup mix. If fruit is not your favorite, try dipping it in flavored yogurt (stir in a dollop of marshmallow cream for a yummy, but not too fattening, treat) or even low-cal chocolate pudding.
• Accept what you can’t change. If you truly can’t stomach cooked carrots or cauliflower or peaches, then just avoid them.  After all, you’re a grown-up now! You don’t need to explain your food preferences to anyone. Just remember that disliking a few foods does not mean that you’re a “picky eater,” and it should not stop you from trying new foods when presented with the opportunity.

Have you considered yourself a picky eater? I challenge you to try a food that you’ve previously written off as “yucky.” Let us know how it goes! Did you still dislike it, or were you surprised at how your palate has changed now that you’re an adult?

Many of us are familiar with the symptoms of a food allergy: itchy hives, tingling of the mouth, vomiting, and in severe cases, anaphylaxis, which can cause swelling of the airways and a loss of consciousness. Some people have an intolerance to certain foods, which might cause bloating, diarrhea and other intestinal discomforts. Apparently there is another type of food allergy that might cause weight gain or difficulty in losing weight.

So, what can you do if you suspect that you might have a food allergy? The first step is to see your doctor, who can run some tests to rule out or confirm an allergy. Even if you don’t have an allergy in the traditional sense, Dr. Oz says that you can perform an experiment to see if something in your diet might be causing waistline expansion. Caution: Do not try this if you already know that you have an allergy, or if you suspect that you might have a severe allergy! This is only recommended for those whose doctors have ruled out a traditional allergy.

First, eliminate the potential allergen from your diet. This may be easier said than done; if you think that you’re allergic to dairy products, you need to cut out all foods that contain milk or its protein, called casein. Read labels carefully and choose dairy-free products only. Strive to eliminate the allergen for at least a week or two, during which time you can take  probiotics to help heal any intestinal damage that has occurred as a result of eating the allergen in the past.

After some time has passed, simply add the potential allergen back into your diet. Take careful note of whether you detect any changes. Did you lose weight during your elimination phase? Are you gaining weight back during your reintroduction phase? If there is any doubt, repeat the experiment at a later time and compare your results.

If it turns out that a particular food is causing you to hang onto unwanted weight, then cut it out. If you find that you’re sensitive to a food that is difficult to avoid, consider seeing a nutritionist to find out how you can change the foods that you eat in order to accommodate your new restriction while still providing you with the calories and nutrients that you need.

As with anything else diet-related, don’t make any major changes without consulting with your doctor first.

Have you experienced a sensitivity to food that has caused weight gain? Tell us about it!

She Makes Exercise a Priority

Sometimes (often?) I succumb to the temptation to oversleep instead of getting in my daily workout. Mrs. Obama points out, however, that if we had to get up in order to meet work or family obligations, we would just do it. Why, then, is it different when it comes to taking care of our own health needs? She gets up super early to get her workout in before the day begins. While you don’t necessarily have to wake up before the sun in order to exercise, you should definitely make physical activity a priority. Set your alarm, say no to something else, carve out time after dinner or fork over the extra money for a gym membership. Whatever it takes, make time for yourself and your health; you’re worth it!

She Avoids Food Which is Not Food

Glancing through the ingredients lists of your favorite packaged items, you’re likely to find many unpronounceable words. Most of these are chemicals, additives,fillers, artificial dyes and other non-food substances that may fill you up and taste good, but provide little when it comes to nutrition. Don’t waste your calories on these types of non-foods! Mrs. Obama recommends sticking to whole foods (like fresh produce, low-fat dairy products, lean meats and other protein sources, and whole grains) whenever possible, and avoiding artificial ingredients. Read labels, buy locally if you can and try to make the best choices possible for your health and that of your family.

She Does Not Forget About Strength Training

A glance at Mrs. Obama’s well-defined arms will prove that she takes strength-training seriously, and does not neglect it in favor of only doing cardio (or in favor of doing nothing at all)! You can see better definition in only a few weeks if you use 3-5 pound weights and build up your repetitions until you’re lifting for about 15 minutes at a time. Take it slowly to avoid injury; don’t jump into heavier weights too quickly.

Michelle Obama’s no-nonsense, common sense approach to weight loss and maintenance is reasonable and sensible. She does not rely on fad diets for weight loss, doesn’t exercise compulsively and does not delude herself into thinking that quick fixes or supplements are the way to go. Remember that it’s not only your weight at stake, but your health as well. Set a great example for your kids and enjoy the benefits of better health by following some of Mrs. Obama’s tips for a fit body!

Are you stuck in your winter rut? Here are some ideas for outdoor exercises to get you out in the fresh air:

• Go for a walk! If you take a brisk, 30-minute walk five or six days per week, you’ll reap the health benefits of regular exercise, such as lower blood pressure, better sleep and weight loss. Can’t squeeze it into your day? Take a 10-minute walk before breakfast, one on your lunch break and one after dinner.
• Take a hike. The flowers are blooming, the trees are getting their leaves, and the snow has melted, so put on your hiking boots and check out local trails. The end of this month marks National Parks Week, so if you have a national park in your area, you can get in and hike for free!
• Tune up your bike and go for a ride. Check the chains, tires and brakes, strap on a helmet and start riding whenever you can. Not only will you lose weight, but if you ride instead of drive to work and on errands, you’ll save on gas costs as well.
• Go jump in a lake… or a public pool or the ocean. The water isn’t warmed up to where it will be later in the season, so consider a heated pool during the month of April. I know that I don’t like swimming during the winter, even in a rec center pool, but now that the heating season is over and it’s not so cold outside, swimming is fun again, and it doesn’t wreak as much havoc on my skin and hair.
• Move your regular routine outdoors. While you can’t drag your treadmill or weight set outside, you can make a few changes so you can enjoy the weather with outdoor exercises. Run on the sidewalk instead of on your treadmill, and perform pushups and crunches right in the backyard. Try dips on a park bench, or take your water aerobics routine to the beach.
• Go out and play. Whether it’s with the kids, the dog or your spouse, going for a run, playing a game of backyard volleyball or kicking around a soccer ball burns calories, is fun and helps you find time to spend with the ones you love.

This spring, kick up your exercise routine to see a more fit, slender you before swimsuit season.

What are you doing to incorporate the great outdoors into your regular workout?

Cut Down on Sweet Treats

Your kids don’t really need a basketful of chocolate bunnies, marshmallow chicks, peanut butter eggs and licorice jelly beans. Buy just a couple of treats, such as the amount that you’d allow them to eat in one day. Fill the rest of the basket with non-edibles, like sidewalk chalk, bubbles, jump ropes and other little outdoor toys. Or, skip the basket altogether and surprise them with new bicycles and helmets. Think about ways to keep them from overindulging on chocolate and sugar, and in turn, it won’t be available for you to munch on, either!

Enjoy the Spring Weather

Get outdoors and enjoy the blooming flowers, sunshine and fresh air of spring! This is a great time to start a Sunday tradition of taking a walk after dinner, or of rising with the sun and going for a jog. If sunrise religious services are part of your holiday, go for a brisk walk before eating a sensible, protein-containing breakfast; this will help curb your appetite for later on.

Choose What’s Most Important

We talked about this during the winter holidays, but it bears repeating: it’s okay to indulge, but do so sensibly. Don’t gorge on everything on the table; choose what’s most important to your Easter holiday and leave the rest. My grandparents are Polish, so foods like Easter babka (a sweet bread), kielbasa and sernik (Polish cheesecake) are ones that remind me of my childhood. Armed with Grandma’s recipes, I’m able to pass these traditions to my own children. Knowing that I’ll be filling up on these treats makes it easier to avoid the potato salad, dinner rolls and the other desserts on the table! You might have other Easter favorites; make conscious decisions about what you’ll be eating.

Make Substitutions

Instead of heavy potato salad or buttery mashed potatoes, make roasted new potatoes with dill and garlic. Offer to bring a tossed salad or grilled asparagus instead of cheesy broccoli casserole, or bring rye or pumpernickel bread in place of white dinner rolls. If you’ve been asked to contribute a dessert to the family meal, consider something made with fresh berries or other fruit. This is a great time to enjoy fresh spring produce and to keep your calorie consumption under control as well.

Remember that Easter is a time for family togetherness and, if you observe it as a religious holiday, to attend church and remember the significance of the celebration. While eating traditional Easter foods is often part of the day, it doesn’t have to be the main part, and Easter does not have to make you forget about your diet.

Happy Easter!

Diet Strategies

What you need to do for the next 12 weeks is get on a diet plan that creates enough of a calorie deficit to allow you to lose one to two pounds per week, which is the rate of weight loss recommended by nutritionists. While there are calculators available online, a simple formula is this: If you are a moderately active man, multiply your body weight by 15; if a woman, multiply by 12. If you’re relatively inactive, multiply your weight by 13 for a man and 10 for a woman. Subtract 500 calories from the figure to create a calorie deficit of 3,500 calories weekly, which should result in a weight loss of one pound per week. (Note: Women should not eat fewer than 1,200 calories, and men should not eat fewer than 1,800 calories per day, unless directed to do so by a doctor.)

Exercise Strategies

In addition to your new diet plan, try to exercise for 30 minutes per day. The Centers for Disease Control and Prevention recommends that all adults get at least 2 ½ hours of aerobic exercise each week for good health. Going for two 15-minute brisk walks, five days per week would satisfy this requirement. If you are trying to lose weight, you may need to do more exercise than this, though. Consider taking an exercise class; in many areas, sessions run for six to eight weeks. Try to add minutes of exercise to your day by parking farther from shopping plaza entrances, taking the stairs instead of the elevator and walking from errand to errand when feasible.

Strategies for Support

You may do better with your weight loss goals if you have a support system in place, both to encourage you and to keep you accountable. Find a friend who will meet you for a morning jog once or twice per week. Consider joining a weight-loss support group; I’ve noticed Weight Watchers coupons in my mailbox recently, because they know that all of us are gearing up for swimsuit season. Other accountability strategies include telling people close to you about your weight loss goal and keeping a weight loss blog.

It’s not too late to get your body in shape for the beach! Three months is not so long that a diet commitment would be overwhelming, so create your own 12-week diet plan to firm up and slim down for summer.

First of all you have to ask yourself how much is it going to cost?  If it’s as much as $100 to join and then you have to also pay for 2 doctor visits, you could be out $200 before you even start.  Then of course there is the issue of no diet plan being included or no online support.

Lastly, you have to wonder if they find some loophole when it comes time to pay you.  Make sure and read through all of the fine print and read their policies.  It might sound appealing to begin with until you take a more in-depth look.  How do you even know if the other people enrolled are legit?

Are you better off with a more supervised program like ediets, Weight Watchers online or the Biggest Loser Meal Plan?  Weight Watchers if very affordable and offers 24 hour online support, where as both the meal plans even have a weight loss guarantee.  Perhaps start your own group of friends and where you each put money in, and whoever loses the most weight in a set amount of time gets the money.  Put your money on something that is secure and it will help you accomplish your goals.

If your child is struggling with his or her weight, it’s all the more reason for you to change your lifestyle in ways that will set a great example. (And of course it goes without saying that even if you have children who maintain healthy weights, it is important to model healthy behaviors!) This is, of course, easier said than done. Here are a few simple changes you might consider making in order to lead by example and encouragement:

• Make exercise a family affair. Sure, your overweight child needs to burn off some calories; encourage the entire family to participate! Go for a walk every evening after dinner, now that it’s light out into the evening hours. Or challenge everyone to join a community softball league or to play volleyball, badminton or soccer in the backyard. Get everyone moving, and all of you will enjoy the health (and waistline) benefits.
• Limit screen time for the entire crew… you included! More than two hours of staring at a computer or television screen each day sets the stage for obesity in children. You may need to work on the computer, but after you’ve clocked out for the day, let your child see you closing your laptop and finding something more active to do.
• Take up an active hobby so your child sees that physical exertion can be fun! Sign up for a Zumba class at your community center, join a bowling league or start training for a 5K. Ask your child if she would like to join you or if there is a physical activity that she might like to try. Some suggestions for kids who avoid team sports might be roller derby, dance classes, martial arts or hiking.
• Serve dinner most nights at the dining table, not in front of the television. Making mealtime a priority in your home means that you’re not relying on fast food on a regular basis, and also that you use mealtimes to connect as a family. With today’s hectic schedules, this might not be possible on a nightly basis, but make the effort to serve a balanced dinner most nights of the week.
• Let your child see you enjoying raw fruits and veggies, whole grains and low-fat dairy products. While we all crave chocolate occasionally, choose satisfying and healthy snacks most of the time. Some kid- and adult-friendly options might be frozen mixed berries, low-fat yogurt (my kids like Greek-style yogurt best; it’s thick and creamy, and does not taste like “diet food”), raw carrots and broccoli dipped in hummus, whole grain pretzels and whole grain cereal with skim milk and sliced bananas.

Childhood obesity is a serious issue that may require the assistance of professionals, such as doctors and nutritionists. Don’t underestimate your power to set a good example for your child, though. You’ll be helping her to get healthy, and just might be adding years to your own life as well!

Does your child struggle with obesity? What are some lifestyle changes you’ve made?

• Make friends with your crock pot. If you don’t have a slow cooker, check out yard sales and thrift shops, or go buy a new one (they’re about $25). Fill it up in the morning with chopped veggies, a few cans of low-sodium, fat-free chicken broth and, if you’re feeling ambitious, some chopped up leftover chicken or pork, turn it on low, and come home to a fragrant, bubbling soup. A variety of soups and stews can be made in your slow cooker, as can some chicken and veggie dishes. Check out a good book on crock pot recipes at the library, or just search online; you’re sure to find a whole list of recipes to add to your routine that only take a few minutes to prepare each morning.
• Give once-a-month (or once-a-week) cooking a try. The basic premise is that you do a month’s (or a week’s) worth of cooking over the course of a day or a weekend, freeze the food in individual- or family-sized servings, and simply reheat and serve each day. Mix it up by doing it with a friend who is also watching her weight, and trade meals for more variety. This takes a lot of time and effort, but it’s only once every month or week, so it might be worth the investment.
• Cook in double batches. If you’re not ready to commit to cooking dozens of meals all at once, at least double the low-calorie recipes that you do make. Refrigerate or freeze the leftovers for another meal. My mother would separate leftovers into small plastic or glass containers and stack them in the freezer for my father to take to work to eat at lunchtime; if you have a microwave at work, this might be a feasible option for you, and will help you avoid the fast food line on hectic days.
• Keep it simple. Breakfast can consist of low-fat yogurt and a handful of frozen berries, and dinner could be a salad topped with leftover grilled chicken on busy days. Keep low-fuss staples around the house for when you’re overwhelmed, and you can have a balanced, healthy meal on the table within minutes.
• Consider using a diet plan that does the work for you. With Nutrisystem, for example, you can enjoy tasty, low-calorie foods delivered to your doorstep; all you have to do is heat and eat. Use a Nutrisystem coupon code to save money on this invaluable service.

It does take a bit of planning ahead, but you can make the lifestyle changes necessary to start cooking at home. This will not only help you to lose weight, but can save you money as well; you may need it to buy a new wardrobe once you meet your weight loss goal!

How do you manage to squeeze in the time to cook healthy foods at home?