7 Habits of Successful Weight-Loss Maintainers
“There is hope for those people who have tried to lose weight and have not achieved long term success,” says J. Graham Thomas, who has studied the habits of “successful losers” through the National Weight Control Registry at Brown University Medical School. After studying the habits of 600 adults who have successfully lost and kept off more than 30 pounds for at least one year, Thomas boiled it down to these seven habits:
1. Physical activity: Engaging in 200 minutes a week (average 29 minutes a day) of moderate-intensity exercise such as brisk walking.
2. Limit TV watching to less than 10 hours a week (vs. 28 hours a week for the average American).
3. A low-calorie, low-fat diet with less than 30 percent of the calories from fat; use low-fat versions of dairy, dressings and sauces and artificial sweeteners such as diet soda instead of regular.
4. Consistency — relatively little food variety and the same pattern daily; no splurging.
5. Eat breakfast — but not high-fat bacon and eggs — to help curb hunger and prevent overeating later.
6. Avoid emotional eating and gorging; fast-food meals limited to less than one weekly (compared with two to three for average Americans).
7. Monitor yourself. Weigh yourself weekly, track calories and/or fat grams; the Internet and smartphone apps make this much easier.
Make February 2012 a month to sing about with these amazing specials.
February Specials!
1. 1 syringe of Juvederm for $450. (originally $599)
2. 1 box of Latisse (one month's supply) $99
3. $100 gift card for $85 or $50 gift card for $40
4. 1 Hydrafacial for $99 (orig $120 each), or prepay for 2 for $150 or 3 for $199.
Recipe of the Month: Oven Roasted Steak with Red Wine Sauce
Serves 2
2 (6 ounce) filet mignon steaks
1 teaspoon olive oil
Coarse kosher salt and freshly ground black pepper
1/2 cup Cabernet Sauvignon
2 tablespoons butter
1. Bring the steaks to room temperature. Rub the steaks with 1/4 teaspoon oil per side and generously season with salt and pepper.
2. Preheat oven to 500 degrees F (260 degrees C) (a very hot oven produces a juicy interior). Place a 10-inch ovenproof skillet or cast-iron skillet in the oven as it preheats. When oven reaches 500 degrees F (260 degrees C), use a baking mitt to remove the pan from oven. Be careful! The pan and the handle will be extremely hot. Place the pan on the stovetop and turn the heat to high.
3. Immediately place steaks in the middle of the hot, dry pan. Cook 1 to 2 minutes without moving; turn steaks with tongs, and cook another 1 to 2 minutes.
4. Transfer the pan with the seared steaks to the hot oven. Roast in the center of the oven until the steaks are cooked to your liking, about 3 to 5 minutes. Use a meat thermometer to test for doneness:
Rare -- 125 degrees F (52 degrees C)
Medium Rare -- 130 degrees F (54 degrees C)
Medium -- 140 degrees F (60 degrees C)
Medium Well -- 150 degrees F (65 degrees C)
Well done -- 160 degrees F (70 degrees C)
5. Transfer the cooked steaks to a warm platter and tent loosely with aluminum foil. Let meat rest for 5 to 10 minutes before serving. During this time the meat continues to cook (meat temperature will rise 5 to 10 degrees after it is removed from the oven) and the juices redistribute
6. While the steaks are resting, place the skillet over medium heat. Add ½ cup dry red wine to the skillet and bring to a boil. As the wine boils, use a wooden spoon to scrap any brown bits off the bottom of the pan. Let the liquid boil until reduced to approximately 1/3 cup. Remove pan from heat. Add the butter, swirling the pan to incorporate it into the sauce.
7. Serve the steaks whole or slice thin and fan onto individual serving plates. Pour the sauce over the steaks just before serving.
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Weight Loss Tip #95
Break between bites-setting down your fork or spoon in between each bite slows the eating process and may help you eat fewer calories, says Marisa Moore, RD, LD, MBA, a spokesperson for the Academy of Nutrition and Dietetics. People who chewed their food 40 times per bite ate fewer calories than those who chewed just 15 times.
Oven Roasted Steak with Red Wine Sauce
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