The Healthy Bride

I know several people heading to Greece for honeymoons and vacations this year. In honor of this popular destination, let’s re-discover the healthy (bride) benefits of their particularly well regarded diet.

In addition to weight loss, this diet reduces heart disease risk

This article was all over the cable news this morning.  Do you agree?

By Nanci Hellmich, USA TODAY

About half of women say they would rather go without sex for the summer than gain 10 pounds. A fourth of men feel the same way.

OBESITY: Can weight down your sex life

More people say they would rather shed 10 to 20 pounds during the summer than get promoted at work.

Of course, weight loss would make them feel sexier. About 66% of people say they need to lose weight to feel sexier than they currently do. It would take a loss of an average 23 pounds to feel hotter.

“What this shows is that people are highly motivated to not gain weight,” says Bruce Daggy, vice president of research and development for Nutrisystem. “They recognize what it will do to their feeling of well-being and fitness.”

Another poll conducted a few years ago for Fitness magazine found more than half of Americans say they’d rather lose their jobs than get fat.

Other findings from the Nutrisystem poll, conducted by Kelton Research for the diet company:

•Three-quarters of both men and women would have been willing to give up something — such as watching TV, shopping, using a cellphone or computer for the summer — for a flat tummy.

•Almost half say they don’t diet because they don’t want to give up their favorite foods.

•About a third don’t want the inconvenience of dieting, and a quarter don’t want to deal with the stress.

•Half of dieters have tried to lose weight within the past two years.

•A third have tried over the past year.

•About half say that you have to start planning in the winter (January through March) to get your body in shape for summer.

•Participants in the survey attemped to diet an average of 13 times in their lifetime — women, 16 times; men, 8.

READERS: What would you give up — or not — if it meant avoiding weight gain?

This weekend I was back-country camping with some friends.   One evening after dinner, the discussion drifted to weight loss.  The question from my frustrated friend was why she, who in the past found it very easy to lose weight with minor adjustments, could now not lose weight regardless of what she cut out.

We discussed the details of what is going on for her and found that she was taking new medications.  This, alone, could be the issue and I recommended she go look up the meds to see what side effects are common.  She was not convinced, so the conversation continued.

She told me that she knows she is “just eating too much”.  This reminded me of a bride last summer who told me her secret to losing weight was that she would fill up her plate as “usual” and then put half back.  Next, she would eat carefully and slowly.  It worked for her and before she knew it, she had lost 25 pounds.  She didn’t have to change anything else and enjoyed all of her favorite foods.

I suggested to my friend that she try this method, but instead of putting back half, she could start at just eating 70% of what is “normal” for her.  We joked about this all weekend, but indeed, she was very conscious of only having 70% of what was served (in a restaurant setting) or in what she put onto her plate (when we were cooking out).

I asked her to let me know how things were going for her in a couple of weeks…..we will see.

What I love about this is that the plan allows you to eat the same foods, not feel deprived, and still get you to the goal you have in mind.

Try it!

The Best Frozen Dinners

Stroll down any supermarket frozen food aisle and the evidence is clear: frozen meals are big sellers, claiming more shelf space than virtually any other type of frozen food. Beyond the old-standard TV dinners, you’ll find ethnic (especially Asian), vegetarian, low-calorie, supersized, natural, and organic meals.

The challenge is to find frozen meals that you enjoy, that will satisfy your hunger, and won’t sabotage your weight loss efforts.

Choosing a Frozen Meal

There is no getting around it. When selecting a frozen meal, you’ll need to read the “nutrition facts” panel on the package to make sure your choice is a healthy one. So allow yourself a little extra time on the frozen-foods aisle (or use my handy list of picks below).

Weight Loss Clinic eating plans prescribe two levels of frozen meals: a light frozen dinner, with less than 300 calories and no more than 8 grams of fat; and a regular frozen dinner, with 360-400 calories and a maximum of 25 grams of fat.

Jot these numbers down and refer to them when checking labels. Of course, whenever possible, it’s best to select a lighter frozen meal, with fewer calories and fat.

Here’s a label-reading tip: Make sure you check the portion size, listed on the very top of the nutrition label. Some crafty manufacturers measure a portion as something less than the entire contents of the box.

As a general rule, look for entrees that include plenty of vegetables. These tend to be lower in calories and higher in vitamins and minerals as well as fiber (which helps fill you up). Opt for brown rice or whole grains whenever possible, and choose lean meat, fish, or chicken.

Buyer Beware

Some frozen dinners are loaded with fat, sodium, and calories. Sticking with the lighter versions (such as Lean Cuisine, Healthy Choice, Smart Ones) is usually a safe bet. But there are no guarantees. You still need to read the label to be certain.

If you’re watching sodium, be especially careful about frozen meals. My advice for everyone is to look for meals with less than 800 milligrams of sodium (that’s about 1/3 of a day’s recommended allotment). If you’re on a low-sodium diet, divide the total number of sodium milligrams recommended per day by three. Then use that number as a guide when selecting frozen entrees.

Don’t be fooled into thinking that package claims are always what they seem. While most brands are reputable and honest, some may use wording that can mislead you. For example, it’s not always clear what makes products labeled “natural” or “organic” qualify for that terminology.

Some labels boast that their dinners are “preservative free,” yet most frozen meals don’t include preservatives because freezing prevents spoilage. The bottom line: Don’t assume a product is healthy without carefully checking out the nutrition facts panel.

By the numbers, here are my guidelines for choosing a healthy frozen meal:

1. Aim for those that keep calories in the 250-300 range (journal as light frozen meal).
2. Choose meals with less than 4 grams of saturated fat.
3. Choose meals with less than 800 milligrams of sodium.
4. Select meals with at least 3-5 grams of fiber.

12 Good Choices

There are too many healthy options on the market to list, but here are a few to consider when choosing your next frozen entree.

The Beauty of Frozen Meals

Singles, busy families, older people, and office workers alike enjoy the simplicity and convenience of the frozen meal. At my office, the freezer is jammed with all kinds frozen meals, which get zapped in the microwave for quick, portable, portion-controlled, and relatively inexpensive lunch.

Here’s one more tip: Try to add a side salad and a serving of fruit to round out your meal, especially if you’re having a lower-calorie frozen dinner. Not only will it boost the vitamin, mineral and fiber content, but the extra fruit and vegetables will help fill you up. After all, what good is the portion-controlled serving if you still feel hungry after you eat it?

I just could not resist.  If you missed it, watch Bridal Bootcamp episode #1

Seems that all brides want to be a size 6 or 8.  True or false?

Warning!  There is lots of yelling and puking!

Killer workout on the stairs with a rainbow over the city.  What an amazing evening!

Jog 1/2 mile

Stair “suicides”  – we started with 5 pushups at bottom of the stairs, then ran to the first “landing” went back to the bottom and did 6 pushups. Continue this cycle working up to 15 pushups at the bottom and working toward the top of the stairs, turning back at each landing.  Once we were at the top of the stairs, we then worked back down the stair landings until we reached 15 pushups at the bottom.

Circuit:

10 Burpees

20 Lawn Mower pulls each direction

30 jump ups (two feet)

40 bicycles

50 crunches

60 lunges

3 x through with one set of stairs between

Next circuit:

15 biceps curls

15 triceps dips

3 x through

1/2 mile jog cool down

Bellevue Brides lucked out with only a few sprinkles for our hour and a half session.  By midway point we were shielding our eyes from the orb in the sky.  The girls were strong and energetic tonight.

Here’s our circuit:

Dynamic stretching and movements warm up the body temperature and the joints.

Warm up Jog 1/2 mile Lap

Circuit : 20 Reps each Movement/ 2 Sets

Chair Squat with Shoulder Raise using Resistance Band

Reverse Lunge with Bicep Curl using Resistance Band

Side Lunge with Lateral Raise using 3lb dumbell

Sumo Squat with Tricep Extension using 8 lb Medicine Ball

Reverse Lunge with Knee Lift/Chop using 10 lb Medicine Ball

Plyo-Squat

1/2 Mile Lap

Circuit : 20 Reps each Movement/ 2 Sets

Dead Lift with Hammer Curls using 3 lb dumbells

Static Squat with Concentration Bicep Curl using Resistance Band

Reverse Lunge with Wide “W” Bicep Curl using Resistance Band

Chair Pose with Tricep Extension Using Resistance Band

Surrenders while holding 10 lb Medicine Ball over head

Cresents:  deep deep static lunge with a tricep straight arm pulse using resistance band

1/2 Mile Lap

Back and Abdominal Circuit 10 reps each movement/ 3 sets

Table Top Crunch: On all 4’s, extend right leg behind you parallel to the ground and left arm in front of you.  Crunch motion bringing your right knee in towards your left elbow.  Crunch for 10 then bring the elevated arm and leg out to either side, hold for 5 counts and switch sides.

Supermans 3 sets of 10 seconds

Lying Leg Crunch: Center, Right Oblique, Left Oblique (Legs are left laying flat on the mat)

Standard Crunch for 10 then bring back to 45* angle and rotate upper body in a circular motion for 10 counts then reverse direction for another 10 for a complete set.

And there we are!

Cheers,

Your Favorite Secret Weapon

We are nearing the end of our session.  The workouts are getting tough!

5 sets of lines, shuttle runs

4 sets sprints up hill

“Filthy Fifty”, 50 reps (500 total) of the following:

Reverse lunge to straight leg touch

Push-up walkouts (push-up, walk two steps, push-up)

Mountain climbers (100)

Squat abductors

Jumping jacks (100)

1-arm side pushups

Side plank dips

Wall sit w/ one-leg pulse

2 minutes varied planks

Circuit 2x through, 1 minute stations:

Side lunge w/ straight arm pull (band)

Sumo squat w/ one leg side crunch w/ 5 lb ball

Squat lat pull (band)

Kettle bell swing

Rotating squat w/ 8lb dumbbell (like woodchopper, reaching low, twist to high)

Reverse lunge w/ straight arm tricep pull down (band)

Jump squats w/ rotating side touch

We are a bit behind on publishing our workouts. Sorry about that! Here is the whole week in one shot, starting with Stephanie’s workout.

The brides told me this was a GREAT Workout!!

Warmup: run for 10 mins

Tabata: 8 rounds, :20 on :10 rest of ea
Burpees
One leg bent-over hops
Mountain climbers
Side crunches
Side lunges

4 rounds, :30 on :10 rest of ea
High knees, hit the deck
Raise lift and lower crunch
Jump tux
Side dips

3 rounds of:
10 reptile pushups
20 one jump fwd, two hops back
20 angels (snow angel position- crunch and touch right hand to left toe, then left to right)

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From Stacie:
Here’s what we did last night in a light misting of Bellevue precipitation.

Dynamic Stretching – Warm Up

Hill Sprints for 8 minutes
3 sets of 20 Push Ups – I asked the group to do as many as they could military first. Everyone saw tremendous growth here.
Abdominals
5 minute run at 60-70% of individual energy level (difficult to hold a conversation at 60-70%)

Circuit 1
Squat Chop
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. 15 Reps.

Rock n Roll
Get in plank position with your forearms flat on the floor and your palms down. Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Repeat to the right. 16 per side. Total of 32 Reps

Lunge Reach and Twist
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot. Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right. Return to standing. 8 Reps per side.

Plank Crawl
Get in plank position with your hands wider than shoulder-width apart. Holding that position, lift your right knee to the outside of your right elbow. Return to plank position, repeat on the other side. That’s one rep. 16 per side, 32 total reps

Grand Plie Jump
Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. 15 reps. Rest for a 10 count. Repeat.

Another 5 minute run. Pushing harder to surpass distance in the 5 minutes at the beginning warm up. Everyone was suprized and energized with their pace.

Circuit 2
Repeat Circuit 1 and go right into Circuit 2

Body Weight Squat

Tricep Push Up
Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. To modify, lower your knees to the ground. There’s no shame in girl pushups! 10 reps

Flamingo Reach and Press
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes. Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you. Lower your left leg and repeat on the other side. 15 reps per side.

Bicept Curl with Resistance Band

Star Pass

Another set of abdominals/crunches

Static Stretches!

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Christi’s Workout of the week:

Deck of Cards:
round 1:
Get yourself a deck of shuffled cards. Very simple…black equals pushups…red equals squats. Face cards are worth 15, the Ace is 1, and all other cards are face value. Turn over a card….it’s the 9 of spades….do 9 pushups. Immediately turn over the next card….it’s the Queen of diamonds…do 10 squats. Jokers are 50!

round 2:
Take out all face cards and red cards over 5. Black are burpees, red are sprints (50 yards), jokers are a 1/4 mile jog.

round 3:
we jogged 1/2 mile, then did 10 assisted pull ups each, 30 triceps dips and abs. Abs: 30 bicycles, 30 crunch, 20 reverse crunch.

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Stacie:

Warm up with dynamic stretches and then run a light jog around the park 1/2 mile.

I have taken 18 of our favorite (and not so favorite exercises) from our series so far, and written them each on their own index card.

The basket is placed with the index cards at one end of the park, while our group is on the other end of the park. One person sprints to get an exercise, while the group does a base move of Jumping Jacks. The index cards are folded so there’s no cherry picking. Everyone gets to go once so you cannot always send the fastest runner. While the group is doing the selected exercise the next runner goes to get another card.

An hour and a half of constant movement. I LOVE IT!

We have had an amazing week of weather! Spring is finally really here. The brides said they were having trouble staying with their 50-50-50, so that’s where we started.

Warm up with 1/4 mile jog.
50 pushups, 50 situps (we did sets of 20, 20 and 10)

3 sets of stairs

Easy jog another 1/4 mile

2 x through:
20 burpees
20 jumpies
100 yard lunge
20 burpees
20 jumpies

Jog 1/4 mile
Wall sit with arm circles 3 minutes
2 sets:
biceps curls x 20
triceps dips x 20

Partner drills:
Partner 1 plank
Partner 2 sprint 200 yards and back
switch
Partner 1 side plank with rotation
Partner 2 butt kick 100 yards and back
switch
Partner 1 other side plank with rotation
Partner 2 side shuffle 100 yards and back
switch

Rows with squats x 30 each
Chest press with band x 30 each
upper back rows with band x 30 each

Jog in pace line back to start

Nice work everyone!