weight loss cardiff answers:

Barbecue Roasted Salmon (I serve this with rice and a vegetable)

1/4 cup pineapple juice
2 Tbsp fresh lemon juice
4 – 6oz. Salmon fillets
2 Tbsp brown sugar
4 tsp chili powder
2 tsp grated lemon rind
3/4 tsp cumin
1/2 tsp salt
1/4 tsp cinnamon
Cooking spray
Lemon wedges (optional)

Combine first 3 ingredients in a ziploc plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 400°F. Remove fish from bag; discard marinade. Combine sugar, chili powder, lemon rind, cumin, salt and cinnamon in a bowl. Rub over fish. Place in an 11×7” baking dish coated with cooking spray. Bake at 400°F for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon, if desired. Serves 4.

Chicken Zucchini Casserole

6 oz. (about 3 ½ cups) stuffing mix
¾ cup butter, melted
3 cups diced zucchini
2 cups cubed cooked chicken
1 can (10 ¾ oz.) condensed cream of chicken soup, undiluted
1 medium carrot, shredded
½ cup chopped onion
½ cup fat free sour cream

In a large bowl, combine stuffing mix and butter. Set aside ½ cup for topping. Add the zucchini, chicken, soup, carrot, onion, and sour cream to the remaining stuffing mixture. Transfer to a greased 2-qt. Baking dish. Sprinkle with reserved stuffing mixture. Bake, uncovered, at 350° for 40 – 45 minutes or until golden brown and bubbly.
Yield: 4 servings.

Super Chicken Salad Sandwich

1/4 cup plain fat-free yogurt
1/4 cup fat free mayo
1/4 tsp ginger
6 oz. Skinless chicken breast, cooked and cubed (I bake the chicken at 375 for 30 minutes in some lemon juice so it will stay tender)
1/2 cup red seedless grapes, halved
1/4 cup carrots, grated
1/4 cup chopped onion
1 tsp. Walnuts
2 large wheat pitas, split in half
lettuce

Combine yogurt, mayo, ginger and cooked chicken together in a large bowl until chicken is well-coated. Stir in grapes, carrots, onion and chopped walnuts. Cover and chill until ready to serve. Place some lettuce leaves in each pita half. Add about 1/2 cup of chicken salad mixture.

Other tips for eating healthy – eat lots of veggies and fruit. Cut out soda as much as possible. Drinking water and three cups of milk a day is best. If you’re going to eat sour cream, buy fat free. Also, buy fat free cheese. Nuts are a good source of protein and lean fats.

I would suggest exercising, too. The best way to lose weight is to eat healthy and exercise.

I lost 20 lbs. – I started follwing Weight Watchers tips in Sept. 2007 but I also try to exercise at least 3 days a week.

I do have a lot more recipes. E-mail me through Yahoo Answers if you want me to send more.

weight loss cardiff answers:

No one should run for exercise alone as running is bad for the body.

Don’t run for fitness alone. Run marathons if that’s your thing but don’t run without a good reason because running is high impact and repetitive and that means risking problems if you run long distances for a long time. Running contributes to or causes shin splints, repetitive motion stress fractures, ACL strains or separations, early onset osteoarthritis, and much more. And, then there’s this……..

In this book –> http://www.bodybyscience.net/home.html/?… the coauthors make the following assertion.

“The scientific literature is filled with data that strongly make the case that long distance runners are much more likely to develop cardio-vascular disease, atrial fibrillation, cancer, liver and gallbladder disorders, muscle damage, kidney dysfunction (renal abnormalities), acute microthrombosis in the vascular system, brain damage, spinal degeneration, and germ-cell cancers than are their less active counterparts.”

Each assertion is footnoted. They’re making the point that most people have “cardio” all wrong and don’t really understand how to train to be fit.

And the problems continue…
Http://www.kneeclinic.info/knee_sports_injuries_running.php
http://running.about.com/od/illnessesandrunning/ss/embarrassing.htm

What you should do is walk on your treadmill on the level until you’re warmed up. Then increase the incline slowly until your hear rate reaches about 80% of max. That’s equal to ((220-your age)x0.8). Keep up that pace until your finished. A mile is probably good to start. You can increase the distance and the incline as permitted by your gains in endurance.

Brisk walking is recommended by the American Heart Association and it’s a valuable form of exercise. However, exercise is NOT the key to fat loss. Here’s why.

Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, dancing, etc. And ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

An average person must walk about five miles every day for a week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.

Diet for fat loss. Exercise for fitness.

If you need to know how to lose fat, read my answer about how to lose fat –> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D .

Good luck and good health!!

♠

PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/
• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html
• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition

weight loss cardiff answers:

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here is an excellent website that will calculate a suggested body weight based on several different formulas: http://www.halls.md/ideal-weight/body.htm

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.