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Exercise 4 Weight Loss Monthly Ezine
February 19, 2015

February 2015 Tips and Recipes

Keeping Resolutions

Resolutions are a great way to start the year. You are all hyped and motivated to reach your goals. Now that a couple of months has gone by, you may find yourself slipping a bit. So this month's ezine is dedicated to keeping the resolutions.

Website updates

I want to start with some quick updates on the website changes. Plans are still in place to make this one site into two. Progress is underway but is taking longer than expected as I want to ensure the transition goes smooth.

I am currently copying the pages to their new sites and will continue along that path. Once all is built and tested, the new sites will be activated and making the transition fairly seamless. I will let you know when the launch date is near.

That’s it for the update, now on to the Ezine.

Monthly Tips

Curbing Your Appetite

It's been almost 2 months since the New Year resolution to lose weight. Hopefully you've been doing great but perhaps you are finding yourself eating a bit too much still. Remember making lifestyle changes takes time. Experts say that it takes at least 6 months for something to become a habit, so you are on your way. To help you get to your goal, try these tips for curbing your appetite

Eat at the table – never in front of the TV or computer, in the car, on the run or even standing up. With these distractions you are not focused on your portions and how much you are eating. So sit down, eat slower and enjoy the meal.

Use Smaller Plates – Another way to help with portion sizes and to curb your appetite is to use smaller plates. With less room you are more likely to eat less by starting with smaller portions. Once you are done, wait about 5 minutes before deciding if you want seconds.

Exercise Tip

The weather outside is still cold and snowy in many areas. Outdoor workouts are probably not an option. So try some indoor workouts to help you stay active. You can easily workout from home without spending too much money.

Body weight exercises are a great way to tone and strengthen muscles without any equipment. Just use your own body weight to provide resistance to strengthen the muscles.

For the aerobic exercises, try climbing up and down the stairs several times, jogging in place or even jump roping for some inexpensive ways to burn calories.

You can even pop in an exercise DVD and workout in front of the TV. No matter what you choose, make sure to get in at least 3 days of aerobics and a couple of days of strength training during the cold winter months.

Here are more ways to curb your appetite.

Monthly Recipes

The fish Friday menus are at restaurants every where this time of year. Many people are eating fish for their Friday dinners and lunches at home as well. This easy and healthy Baja Fish Taco recipe is great for Friday or any day of the week.

Baja Fish Tacos


  • Cooking Spray
  • 3/4 pound Mahi Mahi or other firm white fish fillets
  • 2 teaspoons fajita seasoning
  • 2 cups pre-sliced green cabbage (about 6 ounces)
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon salt
  • 3 tablespoons chopped fresh cilantro
  • 8 (6-inch) corn tortillas
  • 2 1/2 tablespoons reduced-fat sour cream, divided (optional)
  • 1/2 avocado, pitted and diced
  • Bottled salsa
  • Lime wedges

How to Make It:

  1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.
  2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh.
  3. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.
  4. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.
  5. Wrap the tortillas in paper towels, and microwave 1 minute on High or until they're warm.
  6. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa and lime wedges on the side.

Nutrition Per Serving Servings; 8

235 Calories, 20g protein, 28g carbohydrates, 6g fat, 1g saturated fat, 62mg cholesterol, 6g fiber, sodium 507mg.

ww points original - 4
ww points plus - 6

Try this garlic lemon cod for more fish dinner ideas.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling great.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

From your Diet Buddy


Exercise 4 Weight Loss

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