Kansans and Friends In Weight Loss

Want to help your kids break the junk-food habit? Try offering them these seven healthy snack options recommended by the National Institute of Diabetes & Digestive & Kidney Diseases:

1. Fresh fruit
2. Canned fruit in juice or light syrup
3. Small amounts of dried fruits like raisins, apple rings, or apricots
4. Fresh vegetables such as baby carrots, zucchini slices, tomato wedges, or cucumber spears
5. Reduced fat cheese or small amounts of peanut butter on whole-wheat crackers
6. Low-fat yogurt with fruit
7. Graham crackers, animal crackers, or low-fat vanilla wafers

For more healthy and easy snack ideas, try my Fit Kids Eat Right snacks!

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For years, the common knowledge has been that if you want to lose fat, you have to do aerobic exercise. But while it is in part true, that belief unfortunately led many women to think that they could skip strength training. A study changed that way of thinking.

Researchers from the University of Pennsylvania’s Center for Clinical Epidemiology and Biostatistics recently found that strength training — or weight lifting — plays a key role in controlling a woman’s weight. They discovered that women who lifted weights just twice a week were able to avoid the slow, one to two pound weight gain per year that’s so common in middle age. While that might not sound like a lot, over the years it can really add up. Another plus? Women who lifted weights had healthier hearts.

So how does lifting weights help keep you slim? It’s simple — strength training builds muscle, and muscle cells burn more calories than fat cells. The more muscle you have, the more calories you burn, 24 hours a day — even when you are asleep! So if you aren’t already, make strength training a part of your fitness program. Your efforts will pay off for years to come!

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Wouldn’t it be nice to wake up to a good hair day every day? A great haircut is the key! So how can you get the best cut possible? Make sure you:

Bring a Photo: Stylists say a picture really does speak a thousand words — at least when it comes to describing a hairstyle. A photo helps eliminate potential miscommunication, making sure that what you want is really what you get!
Work With Your Hair Type: Don’t fight natural curls or struggle to bend straight locks. Instead, learn what cuts and styling techniques bring out the best in your hair. Why fight Mother Nature? Learn to love what makes your hair unique!
Give Positive Reinforcement: On those days when your hair looks its best, take a second to snap a photo from the front, back, and side. Take the pictures with you to your next hair appointment so your stylist can see how great his or her cut looks! It’s sure to inspire another winning cut!
Trust Yourself: Finally, stylists advise that you not be afraid to trust yourself when it comes to decisions like color and length. Women often instinctively know what suits them best. So if there’s a look you’ve been wanting to try — go for it!

MEMBERS GET MORE! Find more fabulous beauty and skin-care tips on Denise Austin’s Fit Forever! Sign up today!

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If you spend a lot of time on the phone, like I do, don’t just sit there — make it a workout by “pretending” to sit! Here’s how: Lean your back lightly against a wall, making sure to press your spine flat. Slowly lower your body along the wall until your knees are bent to at least a 45-degree angle, but no more than 90 degrees. The motion should feel like you’re lowering yourself into a chair. Hold for as long as you can, up to 60 seconds. Repeat.

This move not only makes the most of the time you’d otherwise be idle, it also tones and strengthens your quadriceps! Talk about multitasking!

MEMBERS GET MORE! Find more great toning tips on Denise Austin’s Fit Forever! and discover how easy it is to get fit! Sign up today!

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Here’s a scary thought: A study says that one out of every three American teenagers is so out of shape that even climbing stairs leaves him or her winded! This is especially unacceptable given that during our teen years we should be in the best physical shape of our lives. Researchers from Northwestern University’s Feinberg School of Medicine in Chicago say this unhealthy trend is setting our teens up for a lifetime of serious health problems. While none of the kids in their study showed signs of such problems as high cholesterol and high blood pressure, the researchers say it’s simply a matter of time before their inactive lifestyles catch up to them.

So what can you as a parent do? Encourage your teens to get moving in small ways. Challenge them to park in the spot farthest from the store, take the stairs whenever possible, or spend an hour outdoors instead of sitting in front of the television. Show them how these little changes can add up to big payoffs when it comes to their health. Remember, your teens may think they’ll be young forever, but you know differently! Help them get on a healthy path now so they’ll have healthy years later!

MEMBERS GET MORE! Find more healthy living strategies for you and your kids on Denise Austin’s Fit Forever! Sign up today!

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A new study offers proof for those wondering whether healthy lifestyle changes really pay off. The verdict? They do! And faster than you might think, say researchers from the University of California at Los Angeles who conducted the study. Less than a month after study participants began walking one hour a day and following a low-fat, high-fiber diet, their risk for many serious illnesses was drastically cut. In fact, some even reversed their type 2 diabetes! Talk about results!

The researchers concluded that it’s a mistake to think it will take years to see results from adopting a healthier lifestyle. The health payoffs are only 21 days away — that’s the same amount of time it takes to form a new habit! So stick with it, because you’re on the fast track to a healthy future! You can do it!

MEMBERS GET MORE! Find answers to all your healthy living questions on Denise Austin’s Fit Forever! Sign up today!

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When you serve meals to your children, are their plates piled sky high? If so, you may be teaching them to overeat without realizing it, say researchers from Cornell University. In their study, the experts found that serving sizes were the best predictor of how much a child would eat. This contradicts earlier studies that suggested children only eat when they are hungry or when they’re having a growth spurt. In fact, such big portions may explain why weight problems run in certain families. Parents who were raised in homes where plates were loaded up at mealtimes may in turn pass the unhealthy tradition along to their own children.

So, do your kids a favor and help them learn what an “average” serving size looks like. If you aren’t sure yourself, check out the nutrition label on the product package and use measuring cups until you can “eyeball” the correct amount. It’s a healthy lesson that you — and your child — will benefit from for a lifetime!

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You know that walking helps your heart and reduces your waistline, but did you know it also cuts your cancer risk? Researchers say 30 minutes of walking per day can keep cancer at bay or increase the survival odds of those who get cancer. Why? They maintain it’s because those who walk on a regular basis are much less likely to be obese, and obesity is a major risk factor for many types of cancer, including breast cancer.

So, instead of thinking of your daily walk as “just exercise,” try thinking of it as a gift you’re giving yourself and your family — the gift of a long and healthy life! Doesn’t that just make you want to go put on your walking shoes right now? Let’s go!

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Cooking with seafood doesn’t have to be complicated — you can fix up this gourmet-tasting meal in just minutes! By adding the veggies and pasta, you have a completely balanced meal that your whole family will enjoy. It makes for a very nutritious dish! So dive in!

Pasta With Shrimp and Broccoli

Makes 2 servings

Ingredients
2 cups whole-wheat ziti, penne, or other tubular pasta (for 1,600- and 1,800-calorie plans, use 3 cups)
1 tablespoon plus 1 teaspoon olive oil
1 garlic clove, minced, or 1 teaspoon garlic powder
5 ounces peeled and deveined shrimp (about 15 large or 24 medium shrimp)
1 1⁄2 cups broccoli florets, cut into small pieces
1 tablespoon chopped fresh basil (optional)
Directions
Prepare the pasta according to the package directions. Drain and return to the pot.

Meanwhile, in a large nonstick skillet, warm 1 tablespoon of the oil over medium heat. Add the garlic or garlic powder and cook for 30 seconds. Add the shrimp. Cook, stirring, for 4 to 5 minutes, or until the shrimp turn opaque. Add to the drained pasta.

Add the broccoli and the remaining 1 teaspoon of oil to the skillet. Cook, stirring often, for 3 minutes, or until just tender. Add to the pasta and toss to mix. Sprinkle with the basil (if using).

Per serving: 339 calories, 11g fat, 41g carbohydrates, 163mg sodium, 9g fiber, 23g protein, 1g sugar

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If you’re not making dairy a part of your healthy lifestyle, you could be missing out on some big benefits, say experts from the American Dietetic Association. For example:

1. Research suggests that dairy intake and weight-management are strongly connected. Just three servings a day may make losing weight and keeping it off much easier!
2. A single 8-ounce serving provides 25 percent of your daily riboflavin needs. This important nutrient helps your body convert food into energy.
3. Fat-free milk is one of the leanest protein sources around. It provides all of the good stuff, but without the fat!
4. Dairy is rich in calcium, too! Bone up with an 8-ounce glass of milk — it’ll provide 30 percent of your daily calcium requirement.
5. Milk allows you to get vitamin D without the sun damage! A single serving provides 25 percent of your daily intake!
6. Milk is a great post-workout drink! An 8-ounce glass of skim provides hydration, electrolytes, carbohydrates, and protein — and all for a bargain calorie count of 80. Yum!

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