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Exercise 4 Weight Loss Monthly Ezine
May 16, 2013

May 2013 Tips and Recipes

Blossom Into the New You

April showers bring May flowers. My interpretation of this old saying is you must weather the storms to see the benefits. This is true of a weight loss program as well. You must endure the exercising and healthy eating in order to blossom into the new and healthier you.

This month’s ezine is dedicated to weathering the storms to become a new you.

Weight Loss Tip

Weathering the Temptations

As the weather gets warmer you might be screaming for Ice Cream, greasy hamburgers on the grill or even getting out of the hot kitchen and planning on eating out. Before you sip on a milk shake, bite into a fattening burger or order that full sized entrée, try these alternatives to help you blossom into spring.

Instead of Ice Cream, try adding frozen berries to your yogurt snack to help cool you down with a healthier frozen treat. Try making your own popsicles with diet lemonade or sodas or even fruit juices (with no sugar added). You are never too old to enjoy a popsicle in the warmer weather.

For your next cookout, use ground turkey instead of the fattier ground beef. Go meatless and cook up a veggie burger. Use whole grain or whole wheat buns or skip these carbs and top your burger with lots of tasty veggies.

When ordering your meal at the restaurant, start with a salad and ask for the dressing on the side. Lightly dip your fork into the dressing for each bite instead of pouring it on top.

Ask for your entrée to be served with only half the portion and have the other half placed in a to-go box for lunch the next day. Try skipping the potatoes and breads and instead fill up on the lean meats like chicken, pork and fish.

Plan ahead for the storms (temptations) and pick alternatives that will help you blossom into a slimmer and healthier you.

Try this fruit banana split recipe for a cool and healthy treat.

Exercise Tip

Tracking the Storm

Although April is the month of showers, May has its ups and downs with the weather. When planning your exercises for the week, think of both indoor and outdoor activities.

On the days when the weather is nicer, try going outdoors for a brisk walk or jog. You can enjoy the blossoming flowers as well as burn some extra calories.

When the storms have you running for cover, do an inside workout that day. You can pop in your favorite exercise DVD, hop on the elliptical machine or drive to the gym and do some strength training.

Be sure to dress properly for the outside weather. You don’t want to be overdressed and get too hot and you don’t want to be underdressed and be too cold.

Check the weather ahead of time and then plan your workouts accordingly. Keep your workouts varied will keep you moving without getting bored.

Here are some ideas for working out from home.

Monthly Recipe

Try this grilled skewer recipe for some great grilled taste with healthy veggies and lean meat.

Plus try the next recipe to baste the skewers for some added flavor.

Grilled Mushroom, Ham & Basil Skewers

What You Need:

  • 1 lb Fresh white mushrooms
  • 1/2 cup Extra virgin olive oil
  • 1/2 cup Red wine vinegar
  • 3 oz Sliced smoked ham, cut in 1 inch strips
  • 1 Medium red or green bell pepper, cut in 1 inch pieces
  • 16 Fresh basil leaves
  • 2 Tbs chopped parsley
  • Salt and pepper to taste

How to Make It:

  1. Preheat grill.
  2. With small brush, clean mushrooms and set aside.
  3. In bowl, combine oil and vinegar, set aside.
  4. On 8 small (or 4 large) skewers, thread mushrooms, ham, peppers and basil leaves (alternating ingredients).
  5. Brush generously with oil-vinegar mixture and sprinkle with salt and pepper.
  6. Grill until mushrooms are golden turning occasionally (about 6 to 7 minutes).
  7. Place skewers on platter, brush with remaining oil-vinegar and sprinkle with parsley.

Number of Servings: 4

Nutrition Information Per Serving

230 calories, 20g total fat, 3g saturated fat, 2g fiber, 8g protein, 6g carbohydrates, 348mg sodium, sugar 3g.

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If you want a new flavor to this recipe, try using the mustard sauce (recipe below) instead of the oil and vinegar for basting.

Mustard Paint

This recipe makes a great sauce to baste veggies and meats for grilling, baking or broiling.

What You Need:

  • 12 oz flat beer
  • 4 cups prepared yellow mustard
  • 1/2 cup dark brown sugar, packed
  • 1 tbs Louisiana style hot sauce
  • 1 tsp each salt and pepper

How to Make It:

  1. Combine all ingredients in a glass bowl.
  2. Keep enough of the sauce out for basting your skewers.
  3. Place remaining sauce in an air tight jar and store in the refrigerator. This will keep for several months.

Number of Servings: 22

Nutrition Information Per Serving

60 calories, 2g total fat, 0g saturated fat, 1.5g fiber, 2g protein, 8g carbohydrates, 1527mg sodium, sugar 5g.

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Here's a fun healthy skewer recipe you can use as a side dish.

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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