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Exercise 4 Weight Loss Monthly Ezine
February 21, 2012

February 2012 Tips and Recipes

Leap Into Success

This ezine is in honor of a Leap Year. Don't wait another four years to jump in with both feet to reach your weight loss and exercise goals.

First an update. I want to apologize for once again sending this month's ezine so late. I was once again trying to hold off as long as I could in hopes of some good news on the iPhone app. Finally we have great news.

The app is ready and in the market!

Itunes has finally approved the application and it is live and in the market. The app is called NutriScore 2 Go (see link below). The app has a low introductory price of only $2.99. So hurry and grab yours before the price goes up.

What does the application have? Well of course there are the restaurants.

In addition to the restaurants there are calculators. You can use the NutriScore Plus calculator (for those of you on the points plus system). Or you can use the NutriScore calculator for those still on the original method.

You also have a NutriScore Allowance calculator. So as your weight changes, you can double check to see what your new daily allowance will be.

Lastly, you can save your favorite restaurants for easy reference while on the go. By adding your favorite restaurants, you can easily access a smaller list to find your restaurant and menu items quickly.

Note on Restaurants

Not all restaurants are there – yet. Because we could not add new items during the approval process, many restaurants are not loaded into the application just yet. Jason, the programmer, is busy uploading all restaurants and updating existing restaurants. This will take a few weeks and will be available for the next release.

The good news is, all your release updates are free. So if you buy the app now at the reduced rate, with the next release you will have all the restaurant information.

Lastly, since it is a new app (and although we tested) you may find things that could be improved on. Before leaving negative feedback, please contact us first so that we can make the improvements. We want this to be the best nutrition application on the market.

We would love to have your positive feedback on iTunes. The more good reviews we get, the higher it will rank in the store.

Below are a couple of useful links. The first is the link to the application in the iTunes store. Because it's so new in the store, searching for NutriScore may not come back with any results. So the quickest way to find it is use the link below.

The second link is to our help page on the website. Once you purchase your app, you can always go to the help page for tips on using the application.

Thanks and hope you enjoy the new app.

NutriScore 2 Go Mobile App

NutriScore 2 Go Online Help

Weight Loss Tip

New Year's resolutions were made and progress has begun. It's been almost 2 months and you are seeing okay results. You've made some changes in your habits, eating healthier and exercising more. But these are not just short term changes. Now is the time to “Leap” into your new lifestyle to achieve your fitness goals.

Leap Over Your Cravings

Every once in awhile we all get the all consuming craving for something “not so healthy”. It gnaws at you and screams at you to eat that tasty treat. Well just leap passed this craving and go for the good choices instead. Here are a few tips to push past those cravings and leave them behind.

Resolving the Issue

One way to curb your cravings is to “resolve” to eat right for a set period of time. Long term goals are great, but when your overall diet goal is 6, 7 or more months away, then sneaking in a cookie or piece of cake here or there doesn't seem too bad. Well these can add up.

So instead of thinking in terms of months for reaching your goals, resolve to eat right for a week or even a few days. This will give you the motivation to say no to those cravings. Once you reach the end of your time line, do it all over again. Keep setting these smaller time limits to limit your cravings.

Forgive Yourself

If you do give in to temptation, then just leap forward with eating right again. Don't let the guilt bring you down and make more unhealthy eating choices. If you slip and indulge, then just follow up with your next 5 or 6 meals being healthy selections. Forgive and forget and move on to your success.

Don't Skip – Leap

When you wake up in the morning, don't skip breakfast. Instead, leap (or better yet just walk) to the kitchen and grab your healthy foods. After sleeping for 6 to 8 hours, your body is ready to be refueled. If you skip breakfast, by the time you get to work those cravings will be screaming for you to eat some junk food from the vending machine.

Here are more tips to help curb your cravings and appetite

Exercise Tip

If you have not yet introduced exercising to your weight loss efforts, now is the time to leap in and get moving. Here are some tips to help you get motivated to move.

Don't go Overboard

Many people fail to stay with a workout routine because they start too big and get overwhelmed. So don't over do it at the start. You don't need to do a 60 minute workout from day one. Instead start with just 20 – 30 minutes a few times a week. As you progress, you can increase the time and/or number of days.

Record Your Progress

Tracking your weight loss is something we all do. It's encouraging and motivating to keep going. The same is true with your exercises. So track your progress by writing down how many minutes, miles, reps you do each week. As you increase these, and track it, you can see the progress you are making with your workouts.

It's Not All or Nothing

Another reason people give up on working out and losing their exercise motivation is that they think it has to be an all or nothing concept. You don't need to workout each day in order to it to be successful. If you miss a day due to scheduling problems, being sick or just no time, don't use this as an excuse to give up on your routines. Just leap back onto that treadmill, drive to the gym or get out your favorite workout DVD the very next day. In no time, you will be back on your weekly routine of working out and leaping to your fitness goals.

Here are some tips to get you motivated to exercise.

Monthly Recipes

Chipotle Crusted Pork Tenderloin

We had this recipe last night and it was delicious and tender. Loved the flavor so thought I would share it with everyone.

What You Need:

  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 3 tbsp chipotle chile powder
  • 1 1/2 tsp salt
  • 4 tbsp
  • 2 (3/4 pound) pork tenderloins

How to Make It:

  1. Preheat grill for medium-high heat.
  2. In a large resealable plastic bag, combine the onion powder, garlic powder, chipotle chile powder, salt, and brown sugar.
  3. 2. Place tenderloins in bag and shake, coating meat evenly.
  4. Refrigerate for 10 to 15 minutes.
  5. Lightly oil grill grate, and arrange meat on grate. As an alternative, use your grill rotisserie attachment for even cooking.
  6. Cook for 20 minutes, turning meat every 5 minutes (if not using the rotisserie).
  7. 4. Remove from grill, let stand for 5 to 10 minutes before slicing.

Number of Servings: 6

Nutrition Information Per Serving

Calories 183; Tot Fat 6(g); Sat Fat n/a; Fiber 1(g); Protein 20(g); Carbs 12(g); Sodium 667(mg)

Org Pts 4; Pts Plus 5

If you don't want to get out in the cold for this meal, a small rotisserie works great for indoor cooking.

Add one of these fruit salads to your meal.

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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