Skip to content

Shed the Pounds While Splashing Around in the Pool: Water Aerobics

July 9, 2009

ss_101396204
Summer is here and so is the heat! Living in the dessert, it can get up to 100 degrees before I even step outside in the mornings and sometimes it’s just too hot to walk or run outside!
So, I have decided to take my workouts to the pool… and I’m not talking about swimming back and forth, I’m talking about water aerobics!

Water aerobics is a great way to not only torch calories and shred fat while splashing around in the pool but it is easier on the joints! So for those of you that are injured or have bad joints, this is a great workout!
Not to mention that water aerobics can get you a little tan too! ☺

Here are so fun and “not so easy” moves you can try while having out at the pool.

Cardio:
* Run/Walk in the shallow end of the poolimages
* Jump in the shallow end while bringing your knees to your chest
* Tread water in the deep end
– To make it more difficult, get an empty 2-liter soda bottle and fill it up with water. Hold it over your head while treading water
* Quickly jump from side to side, keeping feet together.

Legs:
* Walk across the pool and kick your leg in front of you, switching legs as you walk
* On the way back while walking, kick one leg behind you and then switch legs
– The faster you kick your leg up and pull back down, the harder it isimages-2
* Stand in the shallow end and kick one leg out to the side and bring it back in (switch legs)
* Holding the edge of the poll, kick your legs for 30 seconds
* In the shallow end, sit like you would in a chair (feet planted on the ground) and stand back up. The water gives added resistance!
* With back against the wall and arms stretched out hold onto the edge, swing legs open into a V and then pull them back together.

Back and Shoulders:
* In shoulder deep water, place hands at side. Bring arms up to the top of the water and then back down. This can be done with in front of you and to your sidewater-aerobics
* Standing in water up to your neck, reach your hands out to each side, with your elbows unbent and your palms forward. Slowly bring them together, clapping your hands, and then turn your hands to return to the starting position.
* Holding on to the edge of the pool in the deep end, attempt to pull yourself out of the water and then slowing bring yourself back down

Arms:
* Glue elbows to side with palms down on surface of water, push down to bring palms to your side (triceps)images-3
* Do the same thing but with palms up, bringing your hands to your shoulders (biceps)
* Holding on to the edge of the pool in the deep end, attempt to pull yourself out of the water and then slowing bring yourself back down

Abs:
* Holding on to the edge of the pool, extend your body behind you. Curl your knees into your chest and then extend back out.ss_101396221
* In the deep in, extend your body like you are floating (face up). Bring your knees to your chest and then extend your legs behind you so you are floating face down (us a floating device if needed)
* Lean with back against side of pool, arms outstretched holding the edge. Swing legs from side to side

Tips:
* To make your water aerobics harder, go but one of those pool noodles and cut them up into 6 inch strips to hold onto. It adds resistance to your arms.
* The faster you do these moves, the harder it becomes, so if you really want a work out, you can’t just swing your legs around.
* If you are tracking calories, water aerobics can burn up to 17 calories a minute!

So even if you’re just hanging out at the pool—be it on vacation or at your neighborhood pool—you can fit exercise in!

Advertisements

Hungry-Girl’s “Finger Lickin Good” Chicken Fingers

July 8, 2009

DSCN0803
My husband is a huge chicken finger fan. It’s practically the only thing he eats when we go out. In my attempt to convert him over to the “healthy side,” I decided to make
hungry-girl’s low fat, low calorie “Finger Lick’en Good” chicken fingers tonight for dinner.
Needless to say, both our plates were clean at the end of the meal.

Here is the recipe for you chicken finger fans out there:

Ingredients:
* 6 oz. Tyson (or another brand**) Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips
* 1/2 cup Fiber One cereal
– I used corn flakes because it is way cheaper and tastes the same
* 1/4 cup Egg Beaters, Original
* 1/4 tsp. Lawry’s Garlic Salt
* Pepper (to taste)

Directions:
* Preheat oven to 375 degrees.
* Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency.
* Add Garlic Salt and pepper to crumbs.
* Place crumbs in one small dish and Egg Beaters in another.
* Coat raw chicken strips with Egg Beaters and then with crumb mixture.
* Place strips on a baking pan sprayed with nonstick spray.
* Spray a light mist of nonstick spray on top of strips and place in oven.
* Cook for 10 minutes, and then turn strips over.
* Add another light mist of nonstick spray and cook for an additional 8 – 10 minutes (until chicken is fully cooked and Fiber One looks crispy).
DSCN0804* Enjoy! Serves 1.

Serving Size: 5 pieces (entire recipe)
Calories: 240
Fat: 3.25g
Sodium: 805mg
Carbs: 26g
Fiber: 14g
Sugars: 0.5g
Protein: 42.5g

Weight Watchers: 4 Points

We both give this recipe two thumbs up!

Visualizing Portion Sizes to a Thinner You

July 8, 2009

h-wd0509-Round-Rock-Donuts

Like I have mentioned in previous posts, weight loss and eating healthy is all about portion control. But how are we to know correct portion sizes when America has taken them and blown them out of proportion?
… No wonder we are ranked one of the highest obese countries in the world!

big-pie-in-the-sky-pizzafood_mouthful52web

Of course, reading the serving sizes on the nutrition labels and measuring out your proportions is the ultimate means of correct proportions, but there are going to be times when you can’t such as you are running late for work, don’t have the nutritional label in front of you, don’t have measuring cups on hand, or are eating out.

Here is a little trick you can memorize so that the next time you are eating out, you aren’t eating triple the amount that you should have ate.
Deck of cards with steak
Meat:
3 oz of meat: a deck of cards
3 oz of fish: a checkbook
2 tablespoons of peanut butter: a marshmallow
4 small cookies: 4 poker chips

Breads:portioncontrol_pancake2_lg
1 slice of bread: a cassette tape
½ cup pasta: ½ the size of a baseball
1 cup of cereal: a fist
1 pancake or waffle: a cd
1 small potato: a computer mouse
1 piece of cornbread: bar of soap

Fruits / Veggies:
portioncontrol_vegetables2_lg
1-cup veggies: a fist
1 medium fruit: a baseball
1 cup of cut-up fruit: fist
¼-cup dried fruit: a golf ball
½-cup of raisins: an egg
1/2 cup cooked broccoli: one light bulb
1 small potato: a computer mouse
portioncontrol_cheese2_lg
Dairy
:
1 cup of milk or yogurt: a fist
1 ½ oz of cheese: 4 dice

Fat/Oils:
1-teaspoon oil: a thumbnail
2 Tbsp salad dressing: a ping-pong ballportioncontrol_oil2_lg
1/2 cup of potato chips, crackers or popcorn: one man’s handful
1 oz of chips or pretzels: two handfuls

Here is the amount of servings you should have in one day:

Breads: 6-9
Veggies: 3-4
Fruit: 2-3
Milk: 2-3
Meat: 5-6oz
Fats/Sugar/Oils: Sparingly

The saying is true… Your eyes are ALWAYS bigger than your stomach… take time to re-train your mind and eyes to portion control!

Eating Yourself Thin at Wendy’s- Healthy Choices

July 7, 2009

1289954-Wendys_Burger-Venice

Wendy’s any one?
Here are some really healthy options when eating there!

39430

SALADS:

Mandarin Chicken Salad: 180 calories
– The noodles, almonds, and dressing will add on another 370 calories

Chicken Caesar Salad: 180 calories
– The croutons and dressing will add on another 190 calories

Lowest Calorie dressing: Fat Free French: 70 calories

AVOID THE BLT AND TACO SALAD: all over 400 calories and 22g fat!
… and that is without the toppings!

SANDWICHES / HAMBURGERS:
ultimatechickengrillJr. Hamburger: 230 calories, 8g fat
– Add cheese for another 40 calories

Ultimate Grilled Chicken Sandwich: 320 calories, 7g fat

Grilled Chicken Go Wrap: 250 calories, 10g fat

AVOID THE CHICKEN CLUB SANWICH (550 calories, 26g fat), ANYTHING CRISPY, BACON or DOUBLE / TRIPLE IN THE NAME
– Ask to hold the mayo and cheese on any sandwich or hamburger. It cuts out unnecessary calories and fat!

nuggets1

NUGGETS / WINGS:
4 piece chicken nuggets: 190 calories, 13 g fat

AVOID THE WINGS ALL TOGETHER… THEY ARE ALL OVER 500 CALORIES!

SIDES:
Side Salad: 35 calories
– Don’t forget to add the calories from the dressing!

Mandarin Oranges: 80 calories

Plain Baked Potato: 270 calories
– Add the sour cream and chives and you just added 100 calories
chili
Kids Meal French Fries: 210 calories, 10g fat

Small Chili: 190 calories
Large Chili: 280 calories
– Avoid the crackers and cheese and just added about 100 calories

If you ask me, I love their chili (without the cheese and crackers), a side salad, and a diet coke or ice tea.

Watermelon Obsession

July 6, 2009

As some of you have noticed, I have become obsessed with watermelon. Living in the desert where it’s been over 100 degrees day in and day out has made me crave anything and everything that is cool and crispy.

So, instead of turning to ice cream or other junk foods, I have turned to watermelon.

In honor of my newfound obsession I thought I would share this low calorie/fat/sugar recipe, along with some creative watermelon sculptures… ENJOY!

watermelon-1

2970350460041099704WqRwMo_fs
watermelon-face-illusion

WATERMELON PIE

Ingredients:

– 2 cups Fiber One cereal

– 4 tbsp. LAND O LAKES Whipped Light Butter (melted)

– 1 package watermelon flavored gelatin (3 ounces)
– 1/4-cup water
– 1 container fat-free cool whip (12 ounces)
– 2 cups watermelon

Directions:
– Pre-heat oven to 350 degrees

– To make the pie shell, blend up fiber one cereal to make a bread-like consistency

– Mix fiber one cereal with melted butter

– Spread into a non-stick pie dish

– Bake for 10 minutes

– Set aside to cool232683

– Mix together the watermelon gelatin and water
– Fold gelatin mixture into fat-free cool whip
– Add watermelon
– Pour mixture into pie dish and put in freezer for 3 hours

Have a great day!!!!!

Zip It, Lock It, Snap It

July 6, 2009

oreos
If you are anything like me, you have a list of foods that you can’t have in the house because you end up eating them in one sitting!
I have self-control, but when it comes to certain foods, I just can’t resist eating the whole box while watching TV or when I get in one of those munching moods. Some of those foods are Wheat Thins, Cheese-Its, Ice Cream, Gold Fish, Chips, Oreos… and the list goes on.

images-1

images

pringles

So how do we allow ourselves these foods without going crazy in one sitting?

Sip Lock bags and Tupperware containers!

First off, I ask myself at the grocery store if these foods will fill me up with one serving size and is it worth it?
Then when I get home I immediately split up the servings into zip lock bags or Tupperware containers. This way I know how many calories are in each one and it provides portion control!

9680hr

Keep in mind that most of these foods are not the most nutritious snack but they help fill a void if you need them. When I avoid my favorite foods I end up ending double or triple the amount when I attempt to completely cut them out of my life.

WHAT FOODS ARE ON YOUR LIST?

58 Calorie Oatmeal Cookies

July 5, 2009

Everyone desserts a sweet now and then while on a diet!
Pretty sure you can fit these cookies into your weight loss plan, with only 58 calories per cookie!

Ingredients:
– 1/2 cup splenda 165696-main_Full
– 3/4 cup sugar free applesauce
– 1 cup ww flour
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1 cup rolled oats
– 1/4 cup raisins (optional)
– 1/4 cup chopped walnuts (optional)

Directions:
– Preheat oven to 350 degrees F
– Stir together the splenda, and applesauce.
– Sift together the flour, baking powder, salt, and cinnamon and stir into the applesauce mixture
– Add the rolled oats, raisins and chopped nuts (if desired)
– Drop by rounded teaspoonfuls onto a non-stick cookie sheet
– Bake for 10 minutes
– Makes about 24 cookies

ENJOY!!!!!