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Exercise 4 Weight Loss Monthly Ezine
June 18, 2012

June 2012 Tips and Recipes

Summer Vacation

It's almost summer and time to start planning vacations. The kids are out of school, your normal routine is all turned upside down and to top it off, you are planning a summer vacation is some sunny spot that requires a swimsuit and short, shorts. Are you ready for the summer clothing?

This month's ezine is dedicated to summer vacations and looking good in your swimsuit and summer clothing.

Weight Loss Tip

These tips are not exactly weight loss tips but rather ways you can look better in your summer clothing.

Hiding Cellulite

Self tanning lotions or sprays are a great and inexpensive way to minimize the appearance of cellulite. Just spray on the dimpled areas only and let dry for about 15 minutes. Then complete the self tanning spray over all areas of the legs, arms, etc. Tanned dimpled skin looks more appealing than white dimpled skin.

Loose fitting clothing also helps to minimize the appearance of cellulite. While it's nice to brag about fitting in a size smaller, the tighter clothes also accentuate the cellulite. So go for looser clothing and breath easier knowing you are hiding those dimples.

Other methods to help hide dimples while having fun in the sun is to cover up. Use a swim suit wrap or try a bathing suit that is boy cut short style or has a small skirt. This will hide the buttocks and thigh area which may have more cellulite than you wish to show off this summer. Swap out the short, shorts for some Capri's or knee length shorts and use a light shawl to cover you arms with that summer dress.

Perfect Position

When sitting down at the beach in your bikini (or one piece) try sitting with your knees bent. This position lifts the fat off your thighs and draws attention to the upper body and knees, and off the stomach area.

Don't slouch either. When you slouch, you looker shorter and your tummy looks more round. So square up the shoulders, make sure your weight is evenly distributed on both legs and stand tall to look slimmer in your summer clothes.

A fistful is a Stomach Full

When your stomach is empty it is only about the size of your fist. So to avoid stomach bulges while sporting your swimsuit, stick to small meals only about the size of your fist. Smaller meals more often will help keep your stomach looking flatter during your summer vacation.

Avoid the Bloat

Feeling bloated not only makes you feel miserable, it is not what you need when trying to look good in a bikini. So avoid bloating by eating higher fiber foods to keep constipation and bloating from ruining your summer vacation. Be careful not to add too much fiber at once as this can make bloating worse at first.

Another way to avoid bloating is to avoid the beer. Not only does this pack on calories but beer and sparkling wine can cause bloating and it slows down your ability to burn fat. So skip the beer and go for a tall glass of ice water instead.

While these tips won't shed any fat from your body, it will make you feel and look better this summer. And don't forget to keep eating healthy to help you reach your weight loss goals.

Here's more tips to lose belly fat this summer.

Exercise Tip

The best way to get ready for swimsuit weather is to get moving. Try these tips to flatten your stomach before your summer vacation.


I remember the Hula Hoop and how much fun it was as a kid trying to keep it up around the waist. Little did I know all that fun was also a great abdominal workout. Not only does this fun activity burn up to 600 calories in an hour, it is working the upper and lower abdominal muscles as well as your oblique muscles. Although you may feel a little silly, and your kids may make fun of you, it's a great way to get your abs in shape for the summer.

Time Saver Toning

With the kids out of school you may find yourself with less time on your hands to get in a full workout. Well here's one exercise that's a real time saver.

Push Ups...that's right, push ups. This one exercise is engaging six different muscles at one time. You are working the triceps, biceps, deltoids, pecs, glutes and your abs.

Another great time saver that works many muscles at once is the squat. I call these my butt lifter. Squats will work your buttocks and thighs, toning the all important lower body area for your summer clothing. As you do your squats, squeeze the abdominal muscles as well to work the stomach area.

Flat Tummy Exercises

Prior to your summer vacation, focus on flattening your stomach with these exercises.


Believe it or not, aerobics is one of the best ways to flatten your stomach. While ab crunches tone the muscles, the aerobic workout will burn away the fat that is causing tummy bulging. So start with a 30 minute aerobic workout for 4 – 5 days a week.

Abdominal Exercises

Of course you also want to do your ab workouts in addition to the aerobics. This way once you have burned off the belly fat, you can show off a toned and flat stomach. If you only have time for one stomach exercise, then make it count.

The best ab exercise that works all areas of the abdominal muscles is the bicycle. This one exercise works the upper and lower abs as well as the obliques.

Check out these instructions and video for the top 3 abdominal exercises.

Monthly Recipes

Here are a couple of quick, healthy low calorie recipes to try for your small summer meals.

Tomato and Basil Open Face Sammie

This small but tasty sandwich is a great way to get in a quick small meal or snack during the hot summer days.

What You Need:

  • 4 slices whole wheat bread
  • 8 tsp low fat mayo
  • 4 thick slices of tomato
  • 4 tsp chopped fresh basil
  • Pinch of salt and pepper to taste

How to Make It:

  1. Cut the bread into circles. A biscuit cutter works great for this.
  2. Spread each slice with 2 tsp of mayo.
  3. Top with tomatoes, basil, salt and pepper and serve.

Number of Servings: 4

Nutrition Information Per Serving

75 calories, 2g total fat, 1g saturated fat, 2g fiber, 2g protein, 12g carbohydrates, 345mg sodium.

Org Pts 1; Pts Plus 2

Melon and Apple Granita

This frozen treat uses apple juice instead of sugar to give it a sweet and healthy taste for your summer desserts. Made from fruits and juices only (with no sugar added) this zero points plus snack will keep you cool. While this does take some time to prepare, it's well worth the wait.

What You Need:

  • 4 cups fresh ripe melon, cubed
  • 1 cup unsweetened apple juice
  • ¼ cup lime juice
  • 1 cup fresh blackberries
  • 1 cup fresh raspberries

How to Make It:

  1. In a blender, combine the melon cubes, apple juice and lime juice. Puree until smooth.
  2. Pour the mixture into a 9 x 13 glass or metal dish.
  3. Place the pan in the freezer making sure it is on a level surface.
  4. Freeze for about 3 – 4 hours stirring and scraping every 30 minutes with a fork. As you stir and scrape, move the frozen edges to the slushy center and crush any lumps.
  5. Remove from the freezer. Using a metal spatula or large spoon, break apart the frozen ice into small slivers.
  6. Pack into an air tight plastic container and freeze for another hour.
  7. Remove from the freezer about 20 minutes prior to serving.
  8. Using an ice cream scooper, scoop into a bowl.
  9. Top with the fresh berries and serve.

Number of Servings: 8

Nutrition Information Per Serving

66 calories, 0g total fat, 0g saturated fat, 2g fiber, 1g protein, 17g carbohydrates, 17mg sodium.

Org Pts 1; Pts Plus 0

Because this summer recipe uses only fruits and fruit juices (with no sugars), it is zero points plus.

Try these fruitfully cheesy kabobs to keep you cool this summer.


I've decided to add this section to give you quick updates on the website.


All existing restaurants are currently being updated with nutrition information and the new page format. Restaurants that begin with a number and the letters A - G and T - W are completed. This has been a much longer process than I expected, so please bear with me as I work to catch up.

Mobile App

We hit a small stumbling block with iTunes on the size limitations of the app, so there was no update last week. The issue has been resolved (hopefully) and resubmitted for approval. The next release should be available soon and will have more updates and restaurants.

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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