November 2010 Tips and Recipe

Calling a "Time Out"

Football season is in full gear and teams are hard at work to win the next game in hopes of making it to the Super Bowl. They have worked out their strategy, executed the plays but time is running out and the score is tied. Now's the time they call a time out to re-group and re-plan the next play. Just like in football, weight loss plans also need to take a time out and re-group. If you have hit a weight loss plateau or are behind in the game, it's time to look at your plan and come up with a new strategy.

Weight Loss Tip

Breaking the Plateau with a Time Out

Sometimes the simplest solution is the one that makes the least sense. If you have been on a plateau for awhile, then perhaps the best thing is to take a brief time out. Stop counting the calories, quit stepping on the scale each day, and take a day off from your exercise routine.

If you've been on a weight loss program any length time - you may have hit a plateau. You have changed nothing, but suddenly the pounds are no longer coming off. The human body is incredibly adaptive, and will do its level best to maintain equilibrium.

So simply give your body (and your mind) some time off. Let the body readjust and then start again. Don't take a long time out, just a brief time to confuse your body (your opponent in this case) so you can go back out on the playing field and win the game.

Of course this may seem drastic to some, or even sacrilegious in the dieting world. So if you are not ready to take a full time out, then try mixing things up. Change some foods, exercise routines and even when you eat or exercise.

Take a Time Out and Change Players

Just like with your food habits, when you hit a weight loss plateau you need to take a look at your exercise routines. It's time for a change in order to reach your goal. So change your players and mix it up with new players.

If you have been using resistance bands for your strength training try heading to the gym and use the equipment there. This will give you a new method to work and build those same muscles. Instead of just the resistance of the bands, the equipment allows you to set the right tension for you.

On the other hand, if you have been using the equipment at the gym (and maxing out the tension for your strength), try lightening the load. Go for more repetitions and less resistance to mix it up and change the game.

Same thing goes for your aerobic workouts. Instead of running every other day, go for a nice brisk walk each day. Slower and less intense workouts could get you passed the plateau. The key is to take a look at the current game plan and change it in order to throw off your opponent in order to get the touch down.

Football Snacks

In keeping with the football theme, take some time out to make your your game snacks healthy. Here are a couple of football themed healthier snacks to try before your next favorite game.

Football in a Blanket Bites

What You Need:

• 1 can refrigerated reduced-fat crescent rolls
• 6 Bun length reduced-fat turkey franks

How to Make It:

1. Preheat oven to 375 degrees F.
2. Unroll roll dough; separate into eight triangles. Cut each triangle in half to make two triangles.
3. Cut each hot dog into three pieces, about 2 inches each (depending on the length of the hot dog)
4. Place each hot dog piece in the center of one of the small triangles of dough and wrap the dough around the hot dog. Place on nonstick baking sheet. Repeat with remaining crescent dough and turkey franks.
5. Bake for 11 to 13 minutes or until dough is golden brown.

Serve these yummy game time snacks with ketchup, mustard or BBQ sauce. Just don't forget to factor in the nutrition information for your favorite dipping sauce.

Number of Servings: 8 (2 bites per serving)

Nutrition Information Per Serving

Calories 270; Fat 15(g); Fiber 0(g); Protein 11(g); Carbs 22(g);

WW Points 7

Healthy Garlic Ranch Dip

Try this healthier dip for your football in a blanket bites or your favorite (healthier) chips for the big game. This one is so easy to make and just takes 30 minutes in the fridge before it's ready to serve.

What You Need:

• 1 packet ranch dressing powdered mix
• 16 oz (half large tub, 2 small containers) plain lowfat yogurt
• 1 tsp dried minced garlic

How to Make It:

1. Mix the ingredients together
2. Chill for about half an hour before serving

That's it! This dip is ready.

Number of Servings: 16

Nutrition Information Per Serving

Calories 24; Fat .5(g); Fiber 0(g); Protein 1.5(g); Carbs 2(g);

WW Points 1

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy