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Exercise 4 Weight Loss Monthly Ezine
January 02, 2013

Janurary 2013 Tips and Recipes

New Beginnings

Happy New Year everyone! The New Year brings new beginnings. New exercise and weight loss goals, lifestyle changes for eating healthier and getting more fit. So this month’s ezine is dedicated to those new beginnings and lifestyle changes for a healthier you.

Weight Loss Tip

Healthy Beginnings with Breakfast

If you are one of many who tend to skip breakfast, then this is the first thing you want to change in your lifestyle for a new beginning. Mom always said “breakfast is the most important meal”. This is not just an old wives tale, but has some real merits.

Studies have shown those who start their day off with a healthy breakfast tend to lose more weight, have more energy and have better concentration.

Of course, a breakfast of doughnuts will not give you what you need. Make it a healthy breakfast with whole grain cereals and skim milk. Try whole wheat toast with sugar free jelly or reduced fat peanut butter. Yogurts, fruits and hot oatmeal are more great choices to start your day off right.

Cleaning Out the Old, Bringing in the New

Start this year off by cleaning out the pantry and fridge. Throw out all the leftover fattening goodies from the holidays and make room for healthy snacks. Stock up on some veggies and fruits as these are zero points on the Weight Watchers plan and a healthy idea for any diet.

Buy some low fat yogurts, cheeses and whole grain crackers for a quick snack. Purchase lean meats and look up some healthy recipes that will bring out the taste and flavors but not add extra fat and calories.

Keeping New Resolutions

If you are like many you have made a resolution to drop a few (or more) pounds. We often start out strong and motivated, only to fizzle out sometime during the year.

One reason many fail to reach their weight loss resolutions is that they think of it as a short term “diet” rather than a long term lifestyle change.

So to begin your resolution out right, don’t think diet. Instead think of it being a change and a new beginning to your current lifestyle.

Here are tips to help you keep your weight loss resolution.

Exercise Tip

Begin with Warming Up

Adding exercise as part of your overall weight loss goal is a great start. But don't just dive into your workout without starting off with a great warmup.

Warming up before exercise helps prepare your body and mind for the task ahead. Warming up helps to slowly increase your heart rate.

This helps to get the blood flowing and oxygenates the muscles. Providing oxygen to your muscles and warming them up helps minimize potential injury while you workout.

Just Start Moving

Don’t let the cold weather keep you from moving about. Don’t worry about driving to the gym or buying expensive equipment to have at home. Just start moving around in your own house and workout from home.

Try doing some bodyweight exercises like sit-ups, push-ups, squats and more. You can put your favorite music on and move to the sounds to get an aerobic workout in for the day.

As you become used to making time for these simpler exercises, start planning out the next week’s workout and add some more intensity and structure to your workouts.

So avoid the snow and workout from home to get a great beginning on your workouts.

Here are some tips to start working out from home.

Monthly Recipe

New beginnings can start with a healthy and tasty breakfast. This breakfast bar recipe is a great way to start the morning or use them as a midday snack.

Blackberry Breakfast Bar

You can mix up this yummy recipe by using different types of fruits.

What You Need:

  • 2 cups fresh or frozen blackberries
  • 2 tbs sugar
  • 2 tbs water
  • 1 tbs lemon juice
  • ½ tsp ground cinnamon
  • 1 cup wheat flour
  • 1 cup quick cooking rolled oats
  • 2/3 cups packed brown sugar
  • Pinch of baking soda
  • ½ butter or margarine, melted

How to Make It:

Fruit Filling

  1. In a medium saucepan combine berries, sugar, water, lemon juice and ½ teaspoon cinnamon.
  2. Bring to a boil
  3. Reduce heat.
  4. Simmer, uncovered, for about 8 minutes or till slightly thickened, stirring frequently.
  5. Remove from heat.

Breakfast Bar

  1. In a mixing bowl stir together flour, oats, brown sugar, ¼ teaspoon cinnamon, and baking soda.
  2. Stir in melted margarine or butter till thoroughly combined.
  3. Set aside 1 cup of the oat mixture for topping.
  4. Press remaining oat mixture into an ungreased 9x9x2-inch pan.
  5. Bake in a 350-degree oven for 20 to 25 minutes.
  6. Carefully spread filling on top of baked crust.
  7. Sprinkle with reserved oat mixture.
  8. Lightly press oat mixture into filling.
  9. Bake in the 350-degree oven for 20 to 25 minutes more or till topping is set.
  10. Cool in pan on a wire rack. Cut into bars.

Number of Servings: 18

Nutrition Information Per Serving

135 calories, 5.5g total fat, 3g saturated fat, 1.5g fiber, 1.5g protein, 20.5g carbohydrates, 12mg sodium, sugar 11g.

Org Pts 3; Pts Plus 4

Here are more healthy breakfast recipes.


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

Mobile App

If you missed the special mailing about the android app – it’s here. The Google Play store now has NutriScore mobile app available in the market place. So if you haven’t had a chance to check it out, use the link below.

All existing restaurants are now in both iTunes and Android versions of the app.

If you have purchased the app and are finding it useful, then please consider letting us know by leaving a positive feedback on the iTunes or Google Play review area for the app.

Thanks, your feedback is important to us and we appreciate you taking the time to give us the feedback.


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 - T are completed. The remaining restaurants (U - Z) will be updated by first of next week.

It was a long process but we are almost done. Whew! Thanks again for your patience.

NutriScore Android App in Google Play
NutriScore Mobile App in iTunes

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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