Diet Myths That Work

The Keynote speaker at the Club Industry Conference and Exposition was Dr. Nancy Snyderman, NBC News Chief Medical Editor. She has just written a book called, "Diet Myths That Keep Us Fat." She herself has lost over 50 lbs and kept it off so she speaks from experience and not just knowledge as a medical doctor.

Here are some myths or ideas that I picked up from her talk and book that are effective:

1. Meal Replacement Products can help you lose weight. Examples: Protein shakes and prepackaged meals such as Weight Watchers, Healthy Choice, and Lean Cuisine that make calorie-controlled entrees.
2. Diets Work. You can lose weight folllowing any diet on the bookstore shelf. The problem is that unless the diet fites your lifestyle, it's bound to fail. You want a diet that you can live with. For instance, if you like sandwiches for lunch, you will not be able to stick to a low-carb diet. Choose the diet that fits you.
3. Fast Foods can be a healthy choice for dieters. Fast food companies publish the nutrient information and calories for all their menu items. Choices include grilled items and salads. Choose them instead of fried foods and go easy on the dressing.
4. The less fat that you eat, the less fat you'll want. Your desire for the taste of fat can vanish. It takes a few weeks, but you can retrain your tastes to prefer the lighter versions and save yourself calories.

I would love to share more with you but you can have it all by either picking up a copy of her book, "Diet Myths That Keep Us Fat" or come train with me or take one of my classes or group sessions. I will be sharing the information that I learned from her as well as this conference.

Why is my Cholesterol Going Up?

This past week, I had several clients that bring up the fact that their cholesterol level was going up. Here is one of their questions and my answer:

Question:

I have not changed anything in my diet in the past 6 months except for adding whey protein which has 30 mg of cholesterol in one scoop. I just went to the doctor and he said that my cholesterol is up. Is it going up because of the cholesterol in the whey protein?

Answer:

Your cholesterol is more affected by the amount of saturated fat that you eat and not the amount of cholesterol that you ingest. Certainly, if you ingest too much cholesterol it could go up. However, whey protein has little to no saturated fat in it so the likelihood that it is contributing to your increase in cholesterol is little to none.

My suggestion is to ask yourself the following:

1. Have you decreased the amount of your aerobic activity?
2. Are you eating more saturated fats (the main cause of high blood cholesterol levels)?
3. Has your body fat increased?

If you answered yes to any one of these, I would recommend that you reduce your body fat by increasing your aerobic activity, decrease your saturated fats, and eat more fruits and vegetables.

Ellen's Group Exercise Schedule

Ellen’s Group Exercise Schedule

Mon, May 18 to Sun, May 24
in Tysons Corner

Mon 6:15 am Spinning; Mon 7:00 am Abs and More
Mon 5:30 pm Group Training
Tues 6:30 am Group Training Boot Camp
Tues 9:15 am Group Training
Wed 6:15 am Spinning
Wed 11:00 am Group Training – Trekking
Thurs 9:00 am Spinning
Thurs 5:30 pm Group Training
Fri 6:30 am Spinning
Sat 8:00 am Boot Camp
Sat 9:45 am Group Training
Sun 9:30 am Spininng (Ellen will be subbing)
Mon 9:30 am – Memorial Day – Boot Camp with Ellen

Re: N2SHAPE Vegetable for May: Asparagus

Asparagus is:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
Contains no fat or cholesterol.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.

Asparagus and Crab Salad

This salad makes a delicious main course for lunch or dinner.

Dressing:
2 tablespoons olive oil
2 tablespoons rice vinegar
2 tablespoons sugar
1 tablespoon orange juice concentrate
1 tablespoon lime juice
1 tablespoon dark sesame oil

Salad:
2 cups cut-up fresh or frozen Michigan asparagus
12 ounces crab meat (fresh or canned) or imitation crab
1 (10-ounce) bag lettuce mix
1 cup 1/2-inch pieces cantaloupe
1 cup sliced seedless cucumber

For Dressing, combine all ingredients; mix well. Set aside.

For Salad, steam or microwave asparagus until tender-crisp. Drain and let cool. Cut crab into bite-size pieces. Combine asparagus and crab in a large bowl; add lettuce mix, cantaloupe and cucumber. Toss gently. Pour salad dressing over all. Toss to evenly coat. Serve immediately.

Makes 4 to 6 servings.
Note: Substitute 1-1/2 cups cubed, cooked chicken for the crab, if desired.

Re: N2SHAPE Group Summer Session in Pentagon City

If you live in Pentagon City or are close to a Metro, you can attend the line-up of classes that N2SHAPE is offering by its professional and service oriented line of instrutors.


Tuesday - Group Training - Outdoor/indoor workouts, workouts in the pool, Kickboxing, etc May 12 to September 2; 7 to 8 pm
17 sessions for the price of 16 sessions; $288 for the semester.
Make-ups – 1 class offered free during session for make-up.
Signup by Thurs, May 7.

Wednesday - Zumba – Fitness Dancing to Latin, African, and Caribbean music.
June 3 to Sept 2; 7 to 8 pm
14 classes for the price of 12 classes; $120 for the semester
Make-ups – 2 classes offered free during this session for make-up.
Sign up by Wed, May 27.

Thursday - Yoga – Flow Yoga with Beth.
May 14 to July 30; 7 to 8 pm
12 classes; $180
Make-ups – May attend Tues night’s Group Training session if going to miss a Yoga class
Signup by Thurs, May 7.


To sign-up or for further information:

1. E-mail Ellen at ellen@n2shape.com or call (703)9064413 by sign-up date.
2. State class you would like to sign-up for along with credit card # and expiration date.
3. No partial payments accepted for any classes as make-ups are included.