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Weekly Tip | Exercise | Quote | Recipe

Hi,

Welcome to all of our new subscribers, I'm glad you're here. To all of our old subscribers I'm glad you're here too!

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self- awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers.

Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today and see if helps you achieve your weight loss goals.

Be sure to read the article on why you are overweight. I've also included an article on reshaping weight loss behavior ?. Have a good week!

Until next time...stay on your plan and stay healthy!

Pat

Easy Tip Of The Week:

Fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

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Exercise

Exercises to improve flexibility can help you bend, turn, and reach more easily. They also improve agility and posture, as well as protect against injury from sudden movements. If you're flexible, you may be saved from a backache the next time you reach quickly to pick up something from the floor.

Be sure to incorporate stretching and bending exercises into your fitness routine.

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Quote

"When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn."

By: Harriet Beecher Stowe

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Recipe

Low Fat Fried Chicken

4 chicken breast halves, skinned, boned and patted dry
3/4 cup buttermilk
3 tablespoons Parmesan cheese
1/2 cup dry bread crumbs
1/2 teaspoon rosemary
1/2 teaspoon thyme
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon black pepper

Cover a baking sheet with foil and lightly coat with nonstick cooking spray. In a shallow dish combine all ingredients except chicken and buttermilk.

In a separate dish, dip chicken in buttermilk then roll in dry mixture and place on baking sheet. Bake at 400 degrees F for 35 to 40 minutes until golden.

4 servings

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I welcome your feedback or questions for this newsletter. Please send me an email at pat@easyweightlosstips.com. Thank you.

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Featured Articles:

1 - "Why Are You Overweight?"

2 - "Reshape Weight Loss Behavior"

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