Tips from Lisa

Subscribe

Don’t “feel” like exercising?

Think about what you WANT. You WANT to lose weight, lower your cholesterol, lower your blood pressure, fit into your winter wardrobe. Then do what you WANT and not what you feel like.  

January 23, 2017
Mowing the Lawn

No time for formal exercise?

Three 10 minute workouts are still beneficial. Take a trip up the stairs at work or home at least once a day and more if you can! Turn up the radio when you clean and dance away the dust! Watching TV? When the commercial comes on, just march in place. That’s 5-10 minutes of activity […]

January 23, 2017
Treadmill Running

Can You Rev UP Your Metabolism?

YES, you can! One of the best ways to boost your metabolism is to look at how you exercise. Do you just go through the motions or do you really get your heart rate up? In order for your body to use up all glycogen stores and then start burning fat you need to reach […]

January 23, 2017

Do you have a sedentary job?

Do you have a sedentary job? Then you can reduce your risk of stroke, diabetes and heart disease by adding mini-exercise bouts to your day. A recent study found that just 10 minutes/day of brisk activity helped to counteract hours and hours of sitting. So if you exercise just once a day or worse yet not at […]

January 23, 2017

Ready to begin strength training?

Check with Matt at Basics’s Fitness Center to schedule your initial, complementary orientation to all the state of the art equipment here at Basics. Want to strength train at home? There are countless YouTube videos and even apps for your smartphone that show you exactly what to do!  

January 23, 2017
Weight Machines

Is it better to use machines or free weights for strength training?

There are advantages to both. Weight machines can be: Easier and safer to use Less intimidating Save time Can be more efficient at isolating a specific muscle Free Weights can be: More versatile and convenient More functional because you can complete movements in  different planes of motion Can incorporate the involvement of the stabilizing muscles […]

January 23, 2017

What to do when you have a minor injury:

What to do when you have a minor injury: Ice first! It is one of the best ways to reduce inflammation that happens when you have some type of muscle tear, tendonitis, sprain, or strain. Fill a bucket with ice and water and plunge the injured area into the ice-cold water. Hang in there for […]

January 23, 2017

Spice up your Workouts

Do you have an iPhone? Then download the free application Runkeeper to keep track of your walking, running, biking or skating route. This program will allow you to see your pace and the calories burned. Even note where you are on your route! Are your gym workouts getting stale? Try kettle bells or stair running […]

January 23, 2017
Side Plank

How can you whittle your middle?

Unfortunately, you can not spot reduce. But to lose the fat around your waist you can: Strengthen and stabilize your core muscles by exercising your core 3-4 times a week Start an “AB streak” and do some form of abdominal exercises every day Cut calories in order to lose weight Relax, studies show that chronic […]

January 23, 2017
cardio

Why is Cardiovascular exercise important?

  Cardiovascular exercise boosts brain function and helps new brain cells sprout and grow! It reduces the risk of heart attack, high cholesterol, high blood pressure and diabetes. It reduces stress and helps you sleep better. It enhances the immune system. It promotes longevity. To maintain your weight and health aim for 2.5 hours of […]

January 23, 2017
A man puts a plate into a dishwasher

Heat and Plastic are not a safe combination!

Are you like me? Do you know that you should not put your plastic water bottle in the dishwasher but sometimes you sneak it in? What about your plastic mixing bowls, spoons, spatulas, measuring cups? Can those safely go in the dishwasher? Plastic products should NOT be put in the dishwasher! Repeated wear and tear […]

June 8, 2017

Holiday Eating Tips

Practice joyful eating (eat what truly brings you joy and leave the rest) Focus on the people and not the food Eat a protein and a complex carb 2 hours before the party so you do not arrive starving Prepare a healthy food that you like and can nibble on at the party Move away from […]

January 23, 2017

New Year’s Resolutions – Revisited!

  Here are some steps to help you make your New Year’s Resolution a S.M.A.R.T. goal.  S = Specific M = Measurable A= Action Oriented R = Realistic T = Timed First, start with a general wellness goal such as, I want to feel more energetic and make healthier choices around my food. Then break […]

January 23, 2017

Survive Holiday Eating!

Oh dear, Thanksgiving is almost here. How will you SURVIVE the onslaught of holiday food? With a little planning and foresight you do not have to gain weight this holiday season. Think “how do I want to feel after this meal, party, buffet, etc.?” Do I want to feel stuffed and bloated or light and […]

January 23, 2017
Fireworks

New Year’s S.M.A.R.T. Resolutions

What is your New Year’s Resolution? We all make New Year’s Resolutions but not very many of us actually follow through and accomplish them. In fact the national average for the number of people who actually succeed with their New Year’s Resolution after one year is 12%. Not a very encouraging statistic! So this year […]

January 23, 2017
Green apples

Holiday Survival Strategies!

When trying to maintain or even lose weight 95% of your diet should be about nourishing your body with healthy, food and 5% should be because it is JOYFUL! Foods like your mother’s special Christmas cookies. On holidays like Christmas enjoy these foods in moderation and skip the chips and dip you can eat any […]

January 9, 2017
Chicken Supper crockpot

Chicken Supper Recipe

As the days get colder and colder there is nothing like coming home to a hot chicken supper! My family loves this recipe and it is so easy to put it all in the crockpot in the morning and come home to a delicious and healthy dinner. Chicken Supper In your crockpot place 4 skinless […]

November 22, 2017
Young lady chopping vegetables

Chicken Stew Recipe

3 skinless chicken breasts with any fat trimmed off 2, 15 oz. cans of petite, no salt added diced tomatoes w/ green peppers and onions 2, 15 oz. cans of low sodium black beans rinsed and drained 1, 8 oz. can of no salt added tomato sauce 1 cup of salsa, whatever kind you like […]

November 22, 2017

Savory Chicken Roll-Ups

Here is a recipe for Savory Chicken Roll-Ups that I read in our local paper and modified it to be healthier! Ingredients: 6 very thin organic chicken breasts 6 slices of Alpine Lace low-fat Swiss cheese 1 cup of bread crumbs (I used Ian’s gluten free) 2-3 TB of chopped parsley 1  minced garlic clove […]

March 23, 2017

Swordfish

Here is a great marinade for swordfish that my friend gave me. Just remember to eat swordfish, King mackerel, or other fish high in mercury no more than once a month. In a large ziplock bag put all the following ingredients and shake to mix well. Then place the swordfish in the bag and marinated […]

March 23, 2017

Haddock/White Fish

This next recipe for haddock I made tonight for dinner but feel free to substitute any white fish like cod or tilapia. Preheat the oven to 400 degrees. In a pan over medium high heat add 1 tsp. of extra virgin olive oil and saute 1 1/2 cups of mild salsa. Add a dash of Red’s Hot […]

March 23, 2017

Naked Chicken and Eggplant Parmigiana

Who doesn’t love eggplant parm? Try this Hungry Girl recipe for Naked Chicken and Egg Plant Parm.  Click here for the link. I used no salt added crushed tomatoes to make it less salty and skipped salting the eggplant.

March 23, 2017

Chicken Enchiladas

I love this recipe for Hungry Girl Inside Out Chicken Enchiladas. Click here for the link.

March 23, 2017
Sloppy Janes

Healthy and Easy Dinner Recipes!

Fall is here and life can be a lot more hectic! What will you make for dinner that tastes good, is nutritious, and not too time consuming? Below are my top 5 favorite recipes for fast, easy dinners and a simple recipe for company. This recipe is a take-off on Sloppy Joes. It is quick and […]

January 23, 2017
Hawaiian Chicken

Healthy Crock Pot Recipes!

The cool crisp days of Fall are the perfect time to put your dinner in the crock pot and come home to a delicious meal. I have included links to 7 of my favorite, healthy crock pot meals for you to try. They are all delicious and easy on the waist line. Enjoy! Healthy Crock […]

January 23, 2017

How much rice is too much?

Arsenic is naturally found in our soil and arsenic has been released into the environment through the use of pesticides and fertilizer. Arsenic is a known carcinogen. According to Consumer Reports, regular exposure to small amounts of arsenic can increase the risk of bladder, lung, and skin cancer. Rice, unfortunately, tends to absorb arsenic much […]

September 12, 2017

Is rice safe to eat?

Rice is known to accumulate certain toxic metals including arsenic and mercury from fertilizers, the soil, or the water. Therefore is it safe to eat rice?  Well, that depends if you are also eating rice cakes, rice crackers, gluten free breads and rolls made from rice flour, cooking with rice vinegar, or drinking rice milk?  Does […]

February 27, 2017

New Year’s Resolutions – Revisited!

  Here are some steps to help you make your New Year’s Resolution a S.M.A.R.T. goal.  S = Specific M = Measurable A= Action Oriented R = Realistic T = Timed First, start with a general wellness goal such as, I want to feel more energetic and make healthier choices around my food. Then break […]

January 23, 2017

New Healthy Lunch Suggestions!

2 slices of whole wheat bread spread with 1 1/2 TB of almond butter and a small grated apple 2 cups of organic spinach with 1/2 cup of Trader Joe’s lentils, broccoli slaw and 2 TB of Bolthouse Caesar Parmigiano dressing 2 cups of mixed greens with cherry tomatoes and 1/2 cup of low sodium […]

January 23, 2017

New Healthy Snack Suggestions!

Want some new healthy snack ideas? I ran a contest on Facebook and asked my fans to send me their favorite snacks. All the snacks below have 190 calories or less and contain at least 3 grams of protein. They are tried and true! For more healthy snacks and meals check out my new Boards […]

January 23, 2017

Eat Healthy any time any place…

Keep a stash of ready-to-eat healthy meals, i.e., eggs, whole wheat pasta with a jar of sauce, healthy cereal, etc. so when you have a busy day, you still have a healthy option at meal time. Set a day and a time that you usually go to the grocery store. When possible limit this to […]

January 23, 2017

Want to save money at the grocery store?

Look high and low (literally)! Shelves are stocked so that the highest priced items are at eye level. Generic and lower priced brands are on the top and bottom shelves.

January 23, 2017
Pizza

Want to avoid high fat take-out food?

Choose 5 low calorie, quick, healthy recipes and write them on index cards. Take them with you to the grocery store to purchase the right ingredients. That way you will always have the ingredients for a healthy dinner at home.

January 23, 2017

Can’t seem to drink 64 oz of water every day?

If you count in your produce, you might be surprised how much water you’re actually getting. Cucumbers, green peppers, cabbage, asparagus, cauliflower, spinach and broccoli are 91-96% water. Your broth based soup choices help, too!

January 23, 2017
kiwi

Try a new fruit this month – kiwi!

Kiwi is delicious and has the Vitamin C of an orange, the potassium of half a banana, and the fiber of a half-cup of bran flakes. All this for only 70 calories. To eat cut in half and scoop out with a spoon. (Source: CSPI)

January 23, 2017

Questions to Ask to Optimize your Weight Loss Efforts

Do you have at least 5 grams of protein with each snack? Each gram of protein can take up to 10 mins. to digest so adding protein to all your snacks will help you stay fuller longer. Greek yogurt has 50% more protein than regular yogurt and no artificial colors or sweeteners. Try a non-fat […]

January 23, 2017
Strawberry Smoothie

Are you tired of the same old snacks? Here are a few new ones to try!

1/2 cup of low-fat cottage cheese with 1-2 tsp of Lipton vegetable seasoning. Use as a dip for carrots, cherry tomatoes, sugar snap peas or red peppers. Cut up an apple and mix with 1TB of chopped walnuts and 1 tsp of maple syrup Eat 3/4 of a cup of Barbara’s Cinnamon Puffins for 100 […]

January 23, 2017

Say “NO!” to hydrogenated vegetable oil.

Hydrogenated oils or partially hydrogenated vegetable oils are trans fats and should be avoided. About 40% of the foods on grocery store shelves contain them even if the label says, “O grams of trans fats.” Companies get around this by making their snack crackers, i.e. Ritz, Cheese Its, etc. with < .5 gram of trans […]

January 23, 2017
Lollipops

What do you do when you crave something sweet?

Try sucking on a red-hot jaw breaker or a tootsie pop to curb that sweet tooth! Brushing your teeth with cinnamon flavored toothpaste also helps. Add spices or chiles to flavor food. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much. Think you […]

January 23, 2017
Fruit bowl

Weight Loss Tips

Buy a set of ramekins (small 4 oz bowls). Use these to serve frozen yogurt, ice-cream or other sweets in. Craving something sweet but healthy? Lay slices of cantaloupe, honeydew, watermelon, mango or papaya on a plate, squeeze on fresh lime juice and eat! Check serving sizes. Does your granola have 200 calories per 1/2 cup or per […]

January 23, 2017

12 New Healthy Snacks for 180 calories or less

Mix 2 TBs of pistachios with 2 TBs of dried cranberries Swirl 1 TB of honey into ½ cup of fat free Greek yogurt Slice a small banana down the middle and fill with 1 TB of cashew butter and dust with cinnamon Top ½ cup of fat free vanilla pudding with ¼ cup of […]

January 23, 2017