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Exercise 4 Weight Loss Monthly Ezine
January 13, 2011

January 2011 Tips and Recipe

Great Starts

This month's ezine is all about getting a great start on your weight loss and exercise goals. So start out the year, month, week, day and even the hour or minute with a positive thought and a healthy choice.

Just an fyi to all you Weight Watchers members - All restaurant pages have now been updated to include the new points plus values. I will continue to update existing pages (recipes, zero points foods, etc.) to the new points plus system. Keep your eye out for these updates and new pages related to the new and improved points system.

Weight Loss Tip

Start Your Day Great with Breakfast

Start your day out great with a well balanced and healthy breakfast. Studies show that those who eat breakfast lose weight faster than those who skip this important meal. Here are some healthy tips for breakfast.

Skip the drive thru. If you are used to grabbing breakfast on the go, then change your schedule to get up a few minutes early and fuel yourself with a homemade breakfast instead. You have better control over the calories or points count if you know what's in it and how it was prepared.

Single layer your bread. Instead of butter and jam or butter and peanut butter, try just one layer of toppings. Skip the butter and try a little sugar free jam or a light coating of peanut butter instead.

Make smart cereal choices. If you love cereal beware of the too sugary kinds. These don't provide as much nutritional values at some healthier choices. Opt for hot oatmeal or cold cereals made from whole grains. These high fiber cereals will make you feel fuller longer, helping you stay away from the mid morning cravings.

Skim milk is the way to go. If you are drinking whole milk or even reduced fat milk, try making the switch to skim milk. When added to your cereal, you are reducing the fat intake and calorie count.

Here are some metabolism boosting foods you can add to your next breakfast.

Exercise Tip

Warming Up for a Great Start

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.

So get a great start for your workout with a 5 to 10 minute warmup. Depending on your selected exercise routine you may want to include a few stretches as well to really prepare those muscles.

In addition to getting a great start don't forget to end your workout with a much needed and deserved cool down period.

Here's more on the benefits of cooling down after exercise.

Monthly Recipe

Great Start Breakfast Recipe

In keeping with the great start theme, here is a yummy omelet recipe. This one helps get you energized for the day and will keep you full to avoid the mid morning cravings.

Spinach and Goat Cheese Omelet

What You Need:

  • 2 cups baby spinach, rinsed
  • 2 tablespoons crumbled goat cheese
  • 1 large egg
  • 2 large egg whites
  • 1 tablespoon chopped scallions
  • 1 tsp olive oil
  • Tabasco sauce, salt and pepper to taste

How to Make It:

  1. Bring 1 inch of water to a boil in a large saucepan.
  2. Place the spinach in saucepan and cook for about 30 seconds, or until spinach is wilted.
  3. Remove and press dry. Chop coarsely.
  4. Put spinach, cheese and scallions in a small bowl and stir together.
  5. Whisk egg, egg whites, tabasco sauce, salt and pepper together.
  6. Heat olive oil in a 7 or 10 inch skillet.
  7. Pour in the egg mixture and allow to cook until bottom begins to firm.
  8. Place spinach and cheese mixture on top of egg.
  9. Cook until almost set.
  10. Using a rubber spatula, fold half the egg over onto the spinach mixture.
  11. Allow to cook for a bit longer until egg is cooked through and lightly brown on the bottom.

This delicious healthy breakfast will warm you up and give you the nutrition you need for a great start to your day.

Number of Servings: 1

Nutrition Information Per Serving

Calories 235; Fat 15(g); Fiber 1(g); Protein 20(g); Carbs 4(g);

Original WW Points 6

Points Plus 6

Check out these other healthy breakfast recipes.

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

Best wishes from your diet buddy


Exercise 4 Weight Loss

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