"I Like Bread and Butter...

When I go to diet heaven, I will sit at a table filled with dark rye, foccacia, cibbata, sourdough, biscuits and lavosh complemented by flavored oils and fresh sweet cream butter, eating my fill of all. But, until the day that white flour, heavy cream, and lard can actually help me lose and maintain my weight, it’s not gonna happen! So, to satisfy my doughy addiction, I’ve found a few substitutes that do the trick and keep me from succumbing to a breadbasket binge!
One of my recent discoveries is a product called Arnold’s Select Sandwich Thins, or Flats. Turkey sandwiches, burgers, even sliced veggies are perfect on this little gem. The concept is genius, yet simple. Basically, they took half of a bun and sliced it into two halves! We feel like we’re getting the whole thing because we can open it into two slices, but it’s still only around half the calories. They come in whole grain white, wheat, and multi–grain flavors, and at only 100 calories, 1g of fat, and 22g carb, they pack 5g of fiber and 4g of protein. (AND they taste really good!)
But even before the Thins came on the market, I was indulging my fix with the perfect accompaniment to any filling, the English muffin; specifically Thomas’s. At 120 calories for a whole muffin, I used to cover a half with chopped tomatoes or marinara, basil, and shredded mozzarella for a faux pizza that made an appetizing 100 calorie snack. I like the taste of the new 100 calorie muffins with 1g fat, 24g carb, 5g fiber and 4g protein and the light, multi-grain variety with the same calories, fat and carbs, but 8g fiber and 6g protein. The original is slightly higher in calories (120) and carbs (25), but still a good option when you just have to have the comforting smell of baking bread (even if it is only in your toaster oven).
As far as I’m concerned, pretty much any food tastes good wrapped in a tortilla. Unfortunately, many of the packaged wraps and tortillas are high in calories, carbs, and fat, with some even made with lard. Consequently, while the fillings I ate were good for me, the “wrapping” negated the healthful benefits. So when I read about La Tortilla Factory low-carb tortilla wraps (50 calories, 10g carb, 0g fat, 6g fiber and 5g protein) on HungryGirl.com, I had to try them. From scrambled egg white wraps with vegetables, to turkey and avocado lunches, they satisfy and actually enhance my healthful habits. I’ve also used them as a substitute in recipes from chicken enchiladas to lasagna. I substituted the garlic and herb tortillas for the noodles and layered the ground turkey, sauce and low fat cheese. Even my family liked the results.
You can even log on to each company’s website for nutritional information and recipe ideas.
http://arnold.bimbobakeriesusa.com/
http://www.latortillafactory.com
http://thomas.gwbakeries.com/
So, although you need to say no to the breadbasket on your table (at home or in a restaurant), you can still indulge your taste for dense, chewy bites and not sabotage your weight loss and fitness goals!

Let's Get It Started...

Congratulations!!! You made it to the gym or got on your elliptical! You did the obligatory 10 minutes, then 15, then 20. Now you want a little more. (But first you have to get those kids who are out of school for a snow day off of your machines, and tell that lady who has just been sitting on the stationary bike to either start pedaling or let you use it!) Then, start by adding 20 second spurts of intensity to your cardio. Keep a steady pace for about 1:40 and pump it up for 20 seconds. Keep repeating for 10,15, or 20 minutes and work the last 5-10 minutes at a more steady pace if it’s too difficult.
If you’re ready to add some weight training, try a full body workout and opt for two times a week at the beginning. On Day 1, work with heavier weights and just do 8-10 reps each set. On day 2, go lighter, but do 15-20 reps each set. Switch up the heavy day workout and the light day workout the following week.
Day 1
3 sets each-8-10 reps-heavy weight. Next week switch to 15-20 reps, lighter weight
Chest Press-Flat
Bicep curl
Lat Pulldowns
Tricep Lying Skullcrusher
Overhead Shoulder Press
Squats
Calf Raise
Abdominals- 2 sets each –20 reps
Decline bench crunch
Torso Twist

Day 2
3 sets each-15-20 reps- lighter weight. Next week switch to 8-10 reps heavy weight
Incline Chest Flyes
Hammer Bicep Curls
Low Back Rows
Forward Lunges
Side Shoulder Raises
Tricep Kickbacks
Bent Knee Deadlifts
Abdominals- 3 sets–20 reps
Hanging leg raises/or Roman Chair
Weighted Side Bends
When I say heavy weight, I mean heavy for YOU. Don’t pick up a 65 pound dumbbell and expect to do bicep curls if you haven’t worked out with weights in six months (or ever). Choose a weight that becomes difficult by the 6th-8th rep. When you are working with light weight, you should be able to do about 10-12 reps easily, but still be able to complete at least 15 or more.
Working with short rests between sets, you can finish the weight workout in about 30-40 minutes, so combined with your new cardio sprints, you should be out of the gym in about an hour. If you have time for a third day in the gym, use that for a steady 30-60 minute cardio workout and a few sets of abdominal exercises. Try to stick with this for at least 4-6 weeks to actually see some results.
Accomplish this and you will have made it to February or March STILL in the gym. (And the good news is you won’t have to fight to get on a cardio machine by then!) At that point, you might want to mix things up. Maybe isolate your upper and lower body workouts, or work each individual body part on separate days. Maybe hire a trainer, or get a subscription to a fitness magazine, but that can be your REWARD for working through this initial plan (That, and how great you look in your jeans!!).

You Can Make It If You Try...

Last week we talked about not procrastinating. But....you went back to work after the holidays and you’re trying to catch up and you have laundry to do and presents to return and you’re not really in the groove yet and it’s cold and......YOU fill in the blank.
Without belaboring the obvious, you need to stop just thinking about it and do it. Get in the gym or on a cardio machine and get moving. You don’t have to start by running five miles or going full blast in an hour-long spinning class. You can always perfect things as you go, but without doing it at all, you won’t get anywhere. When you feel like you don’t have much time to devote to your workout, avoid the urge to simply skip working out all together and instead condense the workout sessions you used to do. Start with 15 minute intervals of cardio and strength training and repeat the circuit two or three times as you ease back into your fitness routine. Or, try to add small bouts of activity in a short time, like switching machines every ten minutes to work up to a longer cardio session. Realize that doing some exercise is better than doing nothing. If you get in 10-15 minutes on your first day back, it’s more than not going at all!
Also, think about rewarding yourself for a job well done. I don’t mean run 10 minutes and then eat a triple cheeseburger, though. IDEA Fitness recommends the following “presents” you can give yourself that won’t compromise your fitness goals:
• Give yourself an extra ten minutes. At the end of your workout, use that extra time to sit in the hot tub, take an extra long shower, pick up some coffee from your favorite establishment, stretch, nap or whatever makes you feel good.
• Reward yourself every week. At the end of each week, plan something fun you'll do if you've completed all your workouts. A movie, a massage, a shopping trip, an afternoon in front of the fire, etc.
• Reward yourself every month. Plan bigger rewards for completing all your workouts in one month. A weekend trip, a new pair of running shoes, a day at the spa...choose something that makes you smile when you think about it and get moving.
• Reward yourself at the end of a season. Another way to stay motivated is to plan something like a vacation. Knowing you have a trip to look forward to (even for a weekend) will motivate you to get/stay in shape so you're strong and healthy (not to mention, looking good in a swimsuit!).
These little and big rewards can make a huge difference. I’ve seen little changes turn into major lifestyle shifts in my own household. My husband used to dread working out until we joined a gym with a steam and hot tub. His “reward’ after a difficult workout was time in the steam room. He’s gone from dreading one or two short workouts a week to getting up at 5 AM, four mornings a week to workout out for an hour or longer! He was not a happy camper when that steam room was closed for repairs!
It’s worked for my daughter, too. She knew her 21st birthday was coming up and a vacation in Mexico with her friends was how she rewarded her food changes and exercise efforts. It has since become a commitment of five times a week in the gym and a healthy eating program.
The small steps and little rewards you give yourself end up turning into the biggest reward of all; good health and fitness. But until then, make a deal with yourself. What’s on your “shopping” list? A mani/pedi? Noise blocking headphones? New UGGS? A massage? 60” flat screen TV at Best Buy? Get back on track and give yourself a reason to keep going!

If you need a little more inspiration, download the following songs for about a 15-20 minute soundtrack for your workout:(I picked songs for inspiration and BPMs; not exactly current hits)
Wake Me Up Before You Go Go-3:51-Wham!(Better than your alarm clock)
Blame It-4:50-Jamie Foxx (Because isn't the a-a-a-a-alcohol one of the reasons you haven't been to the gym anyway?)
Fun Fun Fun-2:21-Beach Boys (At least pretend it is!)
Them Changes-4:00-Jimi Hendrix (Because that's what you'll see if you just start)
What I Like About You-2:55-Romantics (Aren't you going to be proud of yourself for working out?)
Hard Day's Night-2:33-The Beatles (Enough said)
Cheeseburger In Paradise-2:52-Jimmy Buffet (Since you can't eat one as a reward, why not just sing about it?)
Send me the names of songs you use to crank up your workouts. I'll post them next week.