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5 Squares Newsletter |
July 2009 |
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Quick Links
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 Greetings,
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With all
of the rain the Northeast has been having, I am
reluctant to admit that summer has arrived. I am
looking forward to all that summer actually brings:
unveiling the barbecue grill and firing up some
delicious treats as well as taking some vacation
time. The upcoming festivities and travel plans
always make it easy to get in to bad eating habits.
Look no further, however, your travel guide
for healthful eating has arrived. We have also
included a great burger recipe and some quick
grilling tips.
I am honored to have Dr. Michael Richman as not only
a great friend but a contributor to our newsletter
this month. Dr. Richman is the founder of The Lipid
Center in California and an expert on WebMD. He
speaks this month about lowering your cholesterol
naturally.
If you really want to have more energy, lose some
weight, and stay motivated, see the coupon
below for my book, 5 Square Low-Carb Meals.
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5 Squares
P. S. Feel free to
email me your feedback and questions and forward
this newsletter to friends using the blue "Forward
email" link at the bottom of your email. |
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Nutrition:
10 Easy Tips to Ward off
Weight Gain on
Your Vacation
Did you know that the average person
gains
five to seven pounds on a one-week
vacation?
That's right, five to seven pounds!
So the question is:
How do you avoid overindulging in your
enthusiasm to live life to the fullest while
away
and still enjoy your precious and
well-deserved
vacation?
Most people deal with the topic of vacation
weight gain after their vacation. With a
little forethought, however, you can make
your trip a healthy one without sabotaging
prior months of healthy lifestyle choices.
You may not lose more pounds while you
travel the globe, but you can at least
maintain your weight. Use all of these tips
or pick and choose which feel right for you
and your next getaway or stay-cation. You
can reap the benefits of these simple ideas
whether you are traveling for business,
flying to an exotic resort, or hanging out
at your family's beach house, a mere
road-trip away.
1. Plan
your exercise and then move, move, move.
If you are in the planning stage, think
about how you can fit in some kind of
physical activity every day. What fun
outings or adventures are available? If you
bring comfortable shoes, can you turn travel
downtime, like sitting in an airport, into
walking or stretching? Will there be a gym
in your hotel? Can you walk instead of
taking a cab? If you are lounging at the
beach, can you get up every hour and swim?
Basically, the more you move, the better. If
you preplan, you will be more likely to
succeed. You will have the proper clothes
and footgear, and you will have reserved a
spot for yourself on that snorkeling trip or
yoga class.
2. Prepare
to eat.
Make healthy eating convenient. It is very
easy to get off the health track when you
are confronted with flights at dawn, train
delays or long visits to the Louvre, but try
not to miss a meal. In order to keep your
metabolism running at full tilt, you should
eat five times a day (three meals and two
snacks) or even six small meals a day.
Eating every three hours will rev your
metabolism. If you miss a meal, your
metabolism will slow down and in that case,
you will gorge the next time you see
anything that resembles food, healthy or
not. This is completely counter-productive
and not necessary. How do you accomplish
regular eating on a haphazard schedule?
Actually think about how your day will run.
Pack some on-the-go snacks and keep your
carry-on or day bag stocked with:
-
Nuts - 12 nuts make a good snack
size. Be
careful with nuts as they can be highly
caloric in large portions.
- Granola and other whole grain
cereals
If you see a local market during the day,
pick up an apple or two. By keeping healthy
eating top of mind, you will notice more
healthy opportunities.
3. Follow
the 80/20 rule.
Try to eat healthy food 80% of the time.
This is a simple strategy that won't make
you crazy.
4. Control
your portion sizes.
Whether you are eating at home on a stay-cation
or are dining out at a restaurant, portions
these days are way out of control. They are
quite simply too big and completely
unnecessary. Your stomach can hold two cups
of food, so think about it. Do you really
have to eat everything on the plate and
more? Perhaps you can sample two appetizers
or share a meal. This applies to your
beverage also. If it is not water, then
consider your drink portion as well. Size
matters.
5. Ask and
yee shall receive.
Nowadays restaurants cater to a myriad of
special requests, so don't be shy. Ask for
extra veggies instead of the potatoes, rice,
or pasta. Some restaurants feature healthy
entrees, and if they don't, then you can
request low carb, low fat items. Choose
steamed, broiled, or baked foods instead of
fried or sautéed. Pick a meal with red sauce
instead of a cheesy or creamy sauce. In
general, sauces and salad dressings can be
loaded with fat, sodium, and
sugar, so ask for them on the side where
you control the amount. You can even call
the server to remove the bread basket or the
dishes when you are finished. It's a lot
easier to resist overeating when your
uneaten food isn't staring you in the face.
6. Dine on
time.
Breakfast and dinner timing is important.
Basically, eat a healthy breakfast and
include some
protein. Avoid the bagel
on-the-run with coffee routine. In order to
jump-start your metabolism each day, you
must eat breakfast. A simple low-fat yogurt
and some fruit or granola will do the trick.
Try to keep your dinner time on the early
side instead of the later 9pm or 10pm, which
is more of a European and metropolitan
custom. It will give you more time to digest
(and get moving) before you sleep.
Consistently sleeping on a full stomach will
add on the pounds. And if you simply must
dive into a sumptuous cheat meal, then eat
your next meal four hours later instead of
three and make it a healthy one. See Tip #9
for cheating advice.
7. Drink.
Dehydration will quite literally slow down
your metabolism so
hydrate. Experts recommend
drinking about eight to twelve ounces of
water per hour during a flight. This also
means that you should try to forgo drinking
alcohol on an airplane as that will only
dehydrate you more. As a general rule, you
should stay away from sugary alcohol. If you
simply can't resist an alcoholic drink,
sandwich it in between glasses of water.
Keep in mind that a glass of alcohol is a
glass of empty calories. And beware of tall
glasses of alcoholic drinks or sodas. They
will pack on the pounds.
8. Steer
clear of hotel temptations.
Hotels harbor additional havens for
unhealthy mischief. Many travel and diet
experts recommend that you refuse your
room's mini-bar key when you check in. It is
true that the mini-bar can lure you into all
sorts of calories and costs. Refusing the
key is one way to go and may be a helpful
tactic for some of you, but you might also
find that the mini-bar is an asset. You can
use the mini-bar refrigerator to store
healthy snacks you buy from local stores.
Continental breakfast is another source of
temptation, since it usually offers a
carb-loaded assortment of breads. Eating
only bread for breakfast will be rough on
your metabolism. Find some kind of
protein at breakfast if at all possible.
Of course the last temptation waiting for
you is room service. The strategy of eating
five times a day proves its worth when it
prevents late night binges to satisfy those
crazy cravings.
9. Cherish
the Cheat.
Now let's get real. You should treat
yourself and indulge a bit while you are off
work. Just remember moderation is the key.
If you are going to cheat, eat your next
meal four hours later, not three. See Tip
#6. And make the next meal a healthy one. In
fact if you know you are going out for a
special meal where you have no intention of
restricting your choices, then plan your day
accordingly. Eat super healthy foods with
loads of vegetables and make low fat, no
sugar choices for your other meals and
snacks that day. Even seemingly small
tactics can make a big difference on a cheat
day. If you make an early dinner reservation
(Tip #6) at the House of Cheat and get some
serious exercise that day (Tip #1), you
won't wreak havoc with your weight. You can
and should make the most of your trip; just
be smart about it.
10. Leave
your work, not your lifestyle.
Remember to think of your vacation travel as
part of your healthy-eating lifestyle, not
as a vacation away from your lifestyle. This
is not a
diet; this is your life.
These tips can get you headed in the right
direction. Please contact us if you have any
questions. You can
email us or call us toll free at
1.866.5.WE.COOK (1.866.593.2665).
You can also visit our
archive page for past newsletter
nutrition articles.
The health
information provided here is for informational
purposes only and is not intended to substitute
for seeking professional medical care.
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Cholesterol
Advice Online from Dr. Michael
Richman
Are you curious about how to manage
your
cholesterol naturally?
Dr. Michael Richman is a board-certified
cardiothoracic surgeon and Director of
the Center for Cholesterol Management in
Los Angeles. He also serves as the
cholesterol expert for
www.WebMD.com. Visit the patient
section of his Web site
www.LipidCenter.com for
articles and information on the
different medications available and for
the evidence-based facts about
alternative remedies such as red yeast
rice, guggulipids, and apple cider
vinegar. You can also go to Dr.
Richman's
blog and
message board at
WebMD for additional online
support.
Dr. Richman recommends moderation in terms
of nutrition and about ½ to ¾ cup (daily) of
nuts*, specifically almonds and walnuts, and
a high fiber diet. High fiber includes wheat
bran; dried beans; whole beans; whole
grains, oat and oat bran; high-fiber fruits,
not juices; and high-fiber vegetables, not
starches. The National Academy of Science
recommends the following fiber amounts for
optimum cardiovascular health.
Based on a diet of 14 grams of fiber per
1,000 calories daily:
Women, 19 to 50 years old, 25 grams of fiber
daily
Women, over 50 years old, 21 grams of fiber
daily
Men, 19 to 50 years old, 38 grams of fiber
daily
Men, over 50 years old, 30 grams of fiber
daily
Dr. Richman's articles on nutraceuticals
have additional information. Please note
that Dr. Richman cautions anyone considering
taking multiple supplements and recommends
contacting your physician before taking any
product for reducing your cholesterol.
* Adjust down this portion size of nuts
depending upon your individual calorie
requirements
and your weight loss goals. Nuts are highly
caloric but have many health benefits. Feel
free
to call 5 Squares at 1.866.5.WE.COOK
(1.866.593.2665) with your weight loss
questions.
You can also visit our
archive page for past newsletter articles
on resources. |
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Recipe: Pepper-Stuffed
Burgers
& Grilling Tips
Flavor, flavor, flavor! Take advantage of outdoor
grilling this summer and try a uniquely delicious
burger.
This easy
recipe and simple grilling tips are from
Diabetic Living Online, a great resource for
healthy eating. It's not just for diabetics.
Pepper-Stuffed Burgers
Ingredients
4
miniature red sweet peppers (about ½ oz. each)
1 oz.
low-fat Monterey Jack cheese with jalapeño
peppers, cut into 4 small cubes. You can
also use soy cheese as a non-dairy
substitution.
1 lb. lean ground beef
½ teaspoon
mesquite seasoning
Preparations
1. Cut the
tops off the sweet peppers. Remove the ribs and
seeds.
2. Grill
peppers on the rack of an uncovered grill
directly over medium coals 5 to 7 minutes or
until
pepper skins are lightly blistered, turning
occasionally.
3. Remove
peppers from the grill and cool slightly.
4. Stuff
peppers with cheese cubes.
5. Combine
ground beef and mesquite seasoning in a medium
bowl. Divide mixture into four
portions. Shape each portion of beef mixture
around one of the stuffed peppers to enclose the
pepper. Flatten slightly to form
¾-inch-thick patties.
6. Grill patties on the rack of an uncovered
grill directly over medium coals 14 to 18
minutes or
until an instant-read thermometer inserted
inside the meat of each patty registers 160
degrees
Fahrenheit.
7. Serve with lettuce and red onion slices if
desired.
Serves 4.
Grilling tips for maximum health and
flavor:
- Spray the cold rack with non-stick
cooking spray;
- Trim fat off of meats; and
- Use low-calorie, low-sodium and
low-sugar marinades before cooking
instead of high-fat and high-sodium
condiments after cooking.
You can
also visit our
archive
page for
past newsletter recipes.
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BUY 2 BOOKS AND
SAVE! |
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Grab a friend and lose weight together
with Monica Lynn's book, 5 Square Low-Carb
Meals: The 20-Day Makeover Plan with Delicious
Recipes for Fast, Healthy Weight Loss and High
Energy. |
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This book is packed with practical and easy
advice as well as recipes that take the sting
out of dieting. It doesn't have to be a struggle
and your "diet" buddy will make it fun. It might
just be the support and information you need to
do it right this time. It is not a gimmick; it
really works!
Buy one book and get
the second book for $10. Please mention
this newsletter when you call. This offer
expires July 31, 2009 and cannot be combined
with any other offer. For additional information
visit
5 Square Low-Carb Meals.
To order now and save, call us at
1.866.5.WE.COOK (1.866.593.2665) or
email us and get started as soon as
your books arrive right at your door. You can
also use the blue "Forward email" link at the
bottom of your email to give this offer to your
friends. |
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Offer Expires: July 31, 2009
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5 Squares™ healthy eating plan is a
weight management program
designed to help you manage your eating habits and achieve
personal weight and health goals. We take all of the
guesswork out of eating properly by eliminating the
opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right to your door
before 6 a.m. Because you have your five meals for the day
(3 meals plus 2 snacks), you have the power to eat the right
foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 Squares promotions.
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
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