Cindy Whitmarsh – Lose the Last 10 Pounds Workout!
Lose the last 10 Pounds Workout!
1. Knee lift overs
2. Single Single double chest press
3. Bench jumps
4. Elevated lunge biceps
5. Bench jump overs
6. Decline pushups
7. Bench split jumps
8. Reverse crunch single knee tucks
Change your life — starting today!
I can only handle one diet change right now. What should I do?
1. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach eight to 10 a day.
2. Eat at least two servings of a fruit or veggie at every meal.
3. Resolve never to supersize your food portions — unless you want to supersize your clothes.
4. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it and sit. Engage all of the senses in the pleasure of nourishing your body.
5. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.
6. Make sure your plate is half veggies and/or fruit at both lunch and dinner.
Are there any easy tricks to help me cut calories?
7. Eating out? Halve it, and bag the rest. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage and dessert.
8. When dining out, make it automatic: Order one dessert to share.
9. Use a salad plate instead of a dinner plate.
10. See what you eat. Plate your food instead of eating out of the jar or bag.
11. Eat the low-cal items on your plate first, then graduate. Start with salads, veggies and broth soups, and eat meats and starches last. By the time you get to them, you’ll be full enough to be content with smaller portions of the high-calorie choices.
12. Instead of whole milk, switch to 1 percent. If you drink one 8-ounce glass a day, you’ll lose 5 pounds in a year.
13. Juice has as many calories, ounce for ounce, as soda. Set a limit of one 8-ounce glass of fruit juice a day.
14. Get calories from foods you chew, not beverages. Have fresh fruit instead of fruit juice.
15. Keep a food journal. It really works wonders.
16. Follow the Chinese saying: “Eat until you are eight-tenths full.”
17. Use mustard instead of mayo.
18. Eat more soup. The noncreamy ones are filling but low-cal.
19. Cut back on or cut out caloric drinks such as soda, sweet tea, lemonade, etc. People have lost weight by making just this one change. If you have a 20-ounce bottle of Coca-Cola every day, switch to Diet Coke. You should lose 25 pounds in a year.
20. Take your lunch to work.
21. Sit when you eat.
22. Dilute juice with water.
23. Have mostly veggies for lunch.
24. Eat at home.
25. Limit alcohol to weekends.
How can I eat more veggies?
26. Have a V8 or tomato juice instead of a Diet Coke at 3PM.
27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.
28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.
29. Don’t forget that vegetable soup counts as a vegetable.
30. Rediscover the sweet potato.
31. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta and added to salads.
32. Spend the extra few dollars to buy vegetables that are already washed and cut up.
33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes and melons).
34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner!
Cindy’s Recipe of the Week!
WHITE LIGHTENING CHICKEN CHILI
CHILI (2 servings)
1 ½ cups plus 2-T. low-fat, low-sodium chicken broth
¾ cup chopped onion
2 t. minced garlic
2 t. minced jalapeno
½ t. ground cumin
Pinch of ground cloves
1 cup cooked or canned Great Northern white beans, drained
1 T. lime juice
8 ounce skinless, boneless chicken breast, poached and shredded into bite-sized pieces
2 T. chopped fresh cilantro or dill
1 T. grated Parmesan (non-fat)
1. In a medium soup pot, heat 2-T. broth over medium-high heat. Add the onion and sauté for about 5 minutes, until translucent. Add the garlic, jalapeno, oregano, cayenne, cumin and cloves. Sauté, stirring occasionally, for about 3 minutes, until fragrant.
2. Add the beans, lime juice and remaining 1 ½ cups broth and bring to a brisk simmer. Reduce the heat and simmer gently, covered, for 30 minutes. Add the chicken, adjust the seasonings, and heat through.
3. Add the cilantro and stir gently. Ladle into soup bowls, garnish with Parmesan cheese and serve immediately.
Calories: 350
Serving Size: ½ recipe
Need extra help losing those pesky last 10 pounds! Here is help for you!
Stay Fit and Healthy!
Cindy Whitmarsh
