Workout Buddies

Working out with a partner has never really appealed to me. I like the feeling of knowing that only I can motivate myself and in the end I am the one getting the benefits. As of recently I am going to change my ways and find a partner to hit the weights and join me on my runs. Why would I change something that is working just fine? Because change and results are my motivation.

The NBC Today Show interviewed fitness expert Jorge Cruise about working out with a partner and its benefits. Especially with the New Year coming up in a few days having a partner can get you both motivated for your goals. After some deep thought about the issue (not), I've come to my favorite reason to have a workout partner: accountability. Personal trainers and dietitians are expensive, especially with the economic situation, so having a friend that will hold you accountable for your actions is key. A bonus to a workout buddy is a diet buddy (they can be the same person). As a pair the two of you will discuss how your diets are going, your weak and strong moments.

Here is what you should look for in a workout/diet partner:

1. This person is ready and willing. You shouldn't have to force your partner to want to workout and eat right with you, they should have the initial drive on their own.
2. This person has a goal in mind. Having a goal gives each of you a place to strive to be. *Remember that everyone should have a realistic and attainable goal.*
3. This person has a similar time-frame to exercise during the day. If you prefer the early A.M. hours and your buddy prefers the night, obviously this won't work.
4. Safety First! You and your partner and responsible for each others' safety. Lifting weights and running outside presents a risk for injury and having a partner can be your lifeline.
   
5. The person has a similar personality. If you choose a partner who is much more advanced than you, it may cause a problem. Also, if your personalities clash you may be apt to binge on your indulgences more than benefit from your partner.
6. Positive thoughts! I find the WORST person I can be around when I'm exercising is a Negative Nancy... you know the type: a whiner, complainer and always negative. STAY AWAY FROM THIS PERSON!

These few tips can help you narrow your search in finding the right person to pick. Whether it's your best friend, neighbor or significant other, a partner in exercise is a change for the better.

Weight Loss Challenge: Men v. Women

Have you ever heard a female say, "I can't believe how much quicker he loses weight than me! It's not fair!" She's right, it's not fair, but I am here to put some truth in this myth.

THE FACTS:

• Men have more muscle mass than women
• Men do not usually lean on food as a friend in stressful or rough times
• Men tend to lean more toward protein-dominate foods for comfort, ladies love their carbs

THE REALITY:

• Women and men do not lose weight at different speeds based solely on gender
• Men may have an easier time with weight loss based on the facts above
• It isn't impossible for women to lose weight faster than men

I am a HUGE fan of NBC's show The Biggest Loser. Yes, it may be cheesy and yes it may be scripted, but the weight loss is real. The most noticeable obstacle for women is the emotions, they let it get the best of them and then their diet is tanked. Men tend to do anything but eat for comfort.

This recent article that decipher myth v. fact and the conclusion was that men may have an easier road to losing weight because they possess more muscle than women and they have more willpower with their emotional eating. Choosing a book, treadmill or anything other than food as comfort will keep the ladies on the right track.

The myth is debunked and knowing that both sexes ARE equal can help fight the weight loss fight and we can live in a healthy, harmonious world together.

Binging at Buffets

I love my all-you-can-eat specials like the next person, but the buffet, better known as the "smorgasbord-diet-death-trap" has its downfalls. We all like the benefits of buffets like not tipping and eating as much as possible, but beware of your buffet behavior!

A recent study conducted by American Dietetic Association proved that children who ate at fast-food restaurants had a higher Body Mass Index (BMI) than those who did not. Well, anyone could have guessed that. What about buffet-style restaurants? You pay $25 and eat until you puke.

My favorite is Crazy Buffet on Dale Mabry Avenue in Tampa, FL. I prefer the sushi, but there are diet no-no's everywhere: Orange Chicken (fried), General Tso's chicken (also fried) and of course my favorite...chocolate fondue. Other buffets are Barbeque or even breakfast foods which can add up the calories, fast. A Cornell Univeristy study found that there is a difference between overweight and normal weight people and their eating habits at buffet restaurants. This study focused on chinese buffet restaurants. Some of these differences included:

• The use of larger plates vs. smaller plates
• Facing the buffet vs. not facing
• Forks vs. chopsticks
• Not having a napkin on their lap vs. having a napkin on their lap
• Ate the majority of the food on their plate vs. left more food on their place
• Chewed less per bite of food vs. chewed more

Just knowing these proven facts can help you in your trip to the buffet. And remember you have the willpower and ability to just say NO.

Holiday Food Watch: Appetizers

Ok, it's that time of year. Cakes, cookies, casseroles and egg nog are among us. Be careful, the oh-so-loved holiday treats could be devastating to all your hard work! Holiday season is the hardest for me because I love sweets and desserts. Actually, I think love is an understatement, I crave the sugar and holidays are the hardest. Holiday parties can be a diet downfall if you let them.

A few ways to keep your diet and goals on track are to avoid these foods and replace with a more health y option. So holiday parties are around the corner and there are bound to be finger foods everywhere. Newsweek has an article that names the top 5 finger foods to avoid.
Say NO to:

• Bacon-wrapped shrimp: Shrimp is low in calories, but the bacon is usually full-fat and drizzled with thick sauce.
• Pigs in a blanket: One of these treats is fine, maybe two but who can stop there? Avoiding them all together and replacing it with a healthier option is key.
• Quiche: Mostly with ham, bacon and cheese this holiday finger food tends to be more than just one bite. Starting at nine grams of fat and 250 calories a slice this is a tempting no-no.
• Chicken wings: breaded and fried this small wing has barely enough protein to outweigh the oil and fat that comes with it.
  
• Fruitcake: starting at about 370 calories a slice this cake should be regifted or used as the common doorstop

Replace these No foods with YES foods:

• Deviled eggs: while the yolk has the highest amount of fat in an egg, the omega 3s that are in the fat are good for your brain function and heart. Starting at about 100 calories per full egg, this is a smart choice.
• Lettuce wraps: make with extra lean beef or ground turkey this is a finger food you can eat more than two of. Four of these suckers is only 315 calories!
• Raw veggie platter: the best finger food on the table as long as you go easy on the dressing and dips
• Hummus and pita: a healthy alternative to spinach and artichoke dip this appetizer is make from chic peas which is an excellent source of protein and fiber
• Cheese and meat platter: go easy on the cheese considering it's not low-fat and pack on the lean meats: turkey and ham, salami should be your last choice.

Feel confident is going to your holiday parties that your button won't burst on your pants and you will be able to fit into that slimming dress for the rest of the season by following this holiday food appetizer guide.