SNACKS UNDER 100 CALORIES
Bread, Cereals, Grains, Rice, Pasta & Salad


Amount     Calories  
½ cup      oat circles breakfast cereal  54  
½    whole-wheat bagel
(3½ inches in diameter)      90  
½    cinnamon raisin English muffin    68
with 1 tsp. of jam    
3 cups     air-popped popcorn                     90  
4    whole-wheat crackers, unsalted    71  
2    graham cracker squares                    or ginger snaps    60

2    brown rice and multigrain rice
      cakes         70  
2¼         cups salad (2 cups green/red leafy
    lettuce, ¼ cup cucumber slices, 2
     wedges tomato,  2 tbsp. fat-free
     Italian dressing)    39


Source: NHI (National Health Institute)

H E A L T H   |   M E D I C A L   N E W S  -  N E W   Y E A R   S P E C I A L   E D I T I O N
January, 2010
Obesity by BMI (Body Mass Index), and Associated Health Problems


      Obesity Class           BMI (kg/m2)    RISK
      Underweight        < 18.5       LOW
      Normal       18.5 – 24.9LOW
      Overweight         25.0 – 29.9       HIGH
      Obesity I            30.0 – 34.9       VERY HIGH
      Obesity II          35.0 – 39.9       VERY HIGH
      Extreme Obesity III          ³ 40     EXTREMELY HIGH

After determining your BMI (body mass index) rating to see what your risk level is, please note the different ailments that are caused by obesity:
Heart disease,
Type II diabetes,
Sleep apnea;
Gynecological problems
Osteoarthritis,
Gallstones
Strokes
Cancers of the breast, prostate & colon

Source: Nat'l Heart, Lung & Blood Institute, Obesity Education Initiative







RESOLUTIONS

1Clean your medicine cabinet of expired medicine and nutritional products.

2More than one-half of all poisonings handled by Poison.Org are from medications. Make sure
         that you know how to safely use any medicines that you take.

3Set a goal to eat more raw fruits and veggies.  The USDA recommends 5 servings daily.

4Start an exercise program, if you haven't already.  Do it differently this time by setting a goal.

5No texting while driving.

6Eat more fiber.  Great sources - oats, apples, brown rice, whole grain wheat bread & beans.

7      When you get home from socializing, get into the habit of washing your hands thoroughly.               Also see to it that your children do the same.

8      Many of us unconsciously touch our nose, lips or eyes, which are major entry points for cold           and flu viruses.  Help a loved one out and make sure that they are not doing this.

9       Getting sick during your exercise routine can throw you off-track.  Insure that you stay healthy          by taking immune-boosting supplements.

10     Get rid of a toxic relationship, be it a "friend" or a lover.  Remember: you are not anyone's                punching bag.





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JANUARY 2010 -- CLICK ON A LINK
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This page was last updated: January 22, 2010
For more information on diet and overweight issues, go to this section of  AnswersTV.com

Using a scale, let's assess our BMI, so that we can find out where we stand (cont'd below).
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Welcome to our New Year 2010 Special Edition

Oh, those delicious entrees, cakes, pies and more!.  Now, it is time to get to business.  This month's edition focuses on weight issues.  97 million adults are overweight or obese, according to the CDC.  With the weight issue, comes health problems, self-esteem issues, relationship and social problems and in many cases, premature death.  Let 2010 be the year that we take control of our bodies for a more healthful and fulfilling life!  We will start off with this video from our partners at Answers TV Health.

The Top 10 Resolutions for 2010
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Go Easy On the Diet Soda!

  • Many of us love to drink our diet sodas in hopes of eliminating hundreds of calories per week.
  • A recent study  reveals that diets that are high in sodium and artificially sweetened soda is linked to kidney function decline.

  • Although you may call this study preliminary, it suggests that we need to limit our intake of sodium and artificially sweetened soft drinks.  Try tea (either black or green tea), instead, since; (1) you can control the amount of sweetener that goes into it; and (2) they have 10 times the anti-oxidants of fruits or veggies.

Now, let's move down to food selection.  Listed below, are (1) Healthy Baking/Cooking Substitutions, and (2) Snacks Under 100 Calories.  Keep in mind that reducing the amount of calories from food and drinks by 500 - 1000 a day results in a loss of up to 24 pounds in 3 months!  So, the suggestions below will help you achieve your weight loss goal; but you will lose even more with exercise.

Source:  CDC (Centers For Disease Control)
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COMING UP IN OUR FEBRUARY ISSUE:

More Great Tips and Ideas to Keep You Motivated
This website is for informational purposes only, and is not a substitute for medical advice, diagnosis or treatment.
Happy New Year From the Staff at BODY-EFX.COM
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Healthy Baking and Cooking Substitutions

Hey, girls and guys,  this is too easy:  You can substitute the ingredients in boldface -- with the ones listed underneath --  in your own favorite recipes to reduce added fat, sugars and calories.


1 cup cream
1cup evaporated milk, fat-free

1 egg
2 egg whites

Pastry dough                                    Graham cracker crumb crust

Butter, margarine, or vegetable oil for sautéing
Cooking spray, chicken broth, or a small amount of olive oil

Bacon                                  Lean turkey bacon

Ground beef                                                       Extra lean ground beef or ground turkey breast

1 cup chocolate chips                                    1/4 - 1/2 cup mini chocolate chips

1 cup sugar                                                       3/4 cup sugar (this works with nearly everything except yeast breads)

1 cup mayonnaise                                           1 cup reduced-fat or fat-free mayonnaise

1 cup whole milk                                              1 cup fat-free milk

1 cup cream cheese                                       1/2 cup ricotta cheese pureed with 1/2 cup fat-free cream cheese

Unsweetened baking chocolate (1 ounce) 3 tablespoons unsweetened cocoa powder + 1 tablespoon vegetable oil or margarine


Source: NHI (National Health Institute)
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Which Weight Loss Programs Are Most Successful?

The previous section should be motivation enough for us all to either maintain our existing weight, or if we are overweight, it should motivate us to do something about it.  Now, let's discuss the weight loss programs that you might want to try.  Many of us will start the year 2010 off by investing heavily in books, videos, machines and gyms to lose or manage our weight.  Look for a money back guarantee, just in case you find out that the plan is just not for you. 

With that in mind, please note that the most successful programs for weight loss and weight management may have the following qualities:

(1)The management of stress
(2)The self-monitoring of your eating habits
(3)Social support, to include a friend, relative or workout partner
(4)The lowering of your daily caloric intake
(5)Increased physical activity,  I have come across one plan that advocates a 90-minute workout each day everyday.  That may be okay for advanced participants, and those that have the time and/or will to commit to such a plan. 

As stated earlier, this 5-point plan is the most successful plan there is, with points 2 - 5 being absolutely essential.  You need to commit to it for 6 months before considering prescription drugs or other drastic measures.  However, it is a good idea to increase your chance of success by combining your weight loss plan with a good nutritionally-based diet supplement.

Source: NHI (National Health Institute)
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SNACKS UNDER 100 CALORIES (cont'd)
Fruits & Other Ideas


Amount   Calories  

1 large orange 100 
 
½ large       grapefruit      53
  
1 medium    apple          72
  
1 small        banana                90
  
1         frozen fruit bar      67
  
¼ cup raisins          84
  
½ cup canned fruit cocktail      62                                                
½ cup red seedless grapes      52
   
1 cup whole strawberries        46

5      celery sticks with 1 tbsp
  peanut butter               100

8      baked tortilla chips, with
3 tbsp. salsa         86







We hope that we have provided you with useful information to get you started in the new year.  With regard to diet and exercise, the easiest thing in the world to do is to give up and say that it is too difficult to diet; or to find excuses as to why you cannot workout, be it at a gym, a track, etc.  To make it easier to achieve your goal with weight loss or bodybuilding, please check out the specials on our Diet | Nutrition page.
GOOD LUCK!
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