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5 Squares Newsletter |
February 2009 |
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Quick Links
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 Greetings,
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Aging isn't an easy pill to swallow.
With stresses of everyday life and
hormonal changes, keeping fit and losing
weight is not the same anymore.
In
fact, as you age, your body and
metabolism become less efficient.
The end result is that although you may
follow the same eating habits that kept
you looking good in your youth, your
waistline can have an entirely different
game plan.
In celebration of my own journey to my
midway, and in realization that even my
good eating habits and exercise regimen
needed tweaking, I am devoting this
newsletter to the fight against the
midlife weight gain. Please see this
month's article called "How
to Battle the Bulge at 40 and Beyond."
We have also created an eating plan that
focuses on the challenges we face. Our
new
plan, 5
Squares Choice™, is simple: three
meals and two snacks, perfectly balanced
for healthy weight loss and nutrition.
See below for your introductory
savings
coupon for 5 Squares Choice™!
This month we also explain the many
benefits to hiring a
personal trainer and share
special offers from David Guzman's
Method Fitness and Locust Valley's Elite
Fitness. As a fun treat, we are
including a recipe for dark chocolate
meringue
cookies
just to show you that chocoholics can
still find their bliss and live a
healthy lifestyle.
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5
Squares
P.
S. Feel free to
email
me your feedback and questions
and
share this newsletter with friends.
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Nutrition:
How to Battle the Bulge at 40 and Beyond
Are you approaching 40?
Have you noticed that you are working out as hard as ever
and still can't shake that last 10 pounds?
Have you started to develop a mini (or maxi) pooch at your
midriff?
Are you having trouble sleeping?
These are all symptoms of your body's aging process.
"They" never told us what seems to happen almost
overnight. Suddenly you realize that you can't eat what
you used to and maintain your weight, much less lose
weight. Although this is all very unsettling, suffice it
to say that there is a reason for all of this, and there
are things you can do.
Your Body and Turning
40
Your body does start to change when you enter your 40's.
It may happen sooner or later than 40, but it does
happen. Women may notice it in their late 30's and men
may notice it even as late as their 60's. Whether it is
sooner or later, It is something we will all have to
deal with in order to lead a happy, healthy life well
into our "wisest" years. In fact in your 40's your body
actually needs on average 100 calories less in order to
maintain your weight. That means you have to work that
much harder just to keep off extra pounds.
In your midlife years, your body begins to make the
following changes:
- Gradual muscle loss that slows down your
metabolism.
- Hormonal shifts redistribute fat cells to
your stomach area.
- Gradual bone loss and risk of osteoporosis.
- Insomnia.
- Loss of elasticity in your skin and other
body tissue.
All of these factors contribute to weight gain and and
potential health risks down the road. For example, If
you have insomnia, you may be too exhausted to exercise.
And lack of exercise is a sure-fire way to exacerbate
the weight problem and increase your chances for heart
disease and other chronic illnesses.
You CAN Battle the Bulge &
Here's How
Although this all sounds like doom and gloom, there are many
things you can do to power up some of your dewy youth.
- Consult your doctor in your annual check-up to
determine your individual plan of action.
- Eat 5 meals a day to keep your metabolism
running. Eat "nutrient dense" food in all meals and
snacks. This means foods such as lean meats, whole
grains, beans, nuts, fruits, vegetables, and low-fat
dairy. Stay away from empty calories such as sugar,
white bread, and fatty foods. Also, if you prepare
fresh foods instead of processed foods, you will get
the benefit of maximum nutrients where no calorie is
wasted. Make these eating changes gradually, so you
can stick with it.
- Exercise at least 30 minutes a day, three days a
week to start and gradually work up to every day.
You can start with three ten-minute increments
spread out through the day, if your schedule is
tight. Focus on consciously scheduling in your
exercise and actively searching for exercise you
actually like. You may enjoy going to a gym with a
friend or you may prefer a walk outside. The point
is experiment as much as you can. Also, the added
benefit to exercise is that it helps you sleep more
soundly.
- Consider enlisting the help of a personal
trainer to get you started or to keep you going. See
the article below on the benefits to hiring a
personal trainer and two special offers. Make sure
you get aerobic exercise and strength training into
your routine each week. Strength training will boost
your metabolism by building up your muscle mass. It
will also strengthen your bones in the fight against
osteoporosis.
- Drink plenty of
water to keep your system running
smoothly and to re-hydrate your body tissue.
Drinking water also helps flush out toxins. If you
are one of those people who feels more like a camel
than a human, try keeping fresh, cold water at your
desk. You will soon get used to drinking water more
frequently.
- Take
vitamin supplements as per your doctor's
recommendations.
In order for this plan to work, you must make the changes
gradually and in a way that you actually enjoy. 5 Squares
has just introduced a new meal program called 5 Squares
Choice™, which is specifically designed for fighting off
weight gain in your mid years. See the 5 Squares coupon
below for introductory savings. We can help you get on
track; you don't have to do this alone. And remember, if you
have a few lapses after making healthy changes, it doesn't
negate all of your efforts. Just start up again the next
day. If you have any questions, please
email us.
You can also visit our
archive page for past newsletter nutrition
articles or use the blue "Forward email" link at
the bottom of your email to share
this article with friends.
The health
information provided here is for informational purposes only
and is not intended to substitute for seeking professional
medical care. |
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The Benefits to Hiring a
Personal Trainer & Two Special Offers
Should you hire a personal trainer in your quest to battle
the bulge?
Get the inside scoop on what the benefits are and take
advantage of some special offers.
Hiring a personal trainer may not be for everyone, but
there are many benefits, regardless of your fitness
level. You can use a personal trainer in a variety of
ways in creating a new healthy lifestyle and weight
management plan.
Consider these benefits when you are thinking about how
you should incorporate exercise into your busy life:
- Individual
evaluation: your personal trainer can
determine your overall fitness level, which is the
basis for any exercise program whether you work out
at home or at a gym.
- Custom-designed
exercise program: Based on your fitness
evaluation and goals, your personal trainer can
create an exercise routine and program uniquely
designed for you and your needs. You will also
benefit from the latest techniques as most personal
trainers follow the latest innovations in fitness.
Some trainers have the added bonus of including
nutrition and massage in their bag of tricks.
- Exercise
monitoring: Your personal trainer can ensure
that you are exercising safely with every move and
can cheer you on at every step. Making an
appointment with a trainer increases your likelihood
of success, as it is more difficult to cancel an
appointment with a trainer than it is to blow off
your solo workout.
- Flexibility:
You can use a personal trainer as a training coach
for weekly visits or for progress check-ins on a
more limited basis. The beauty of it is it is
entirely up to you.
David Guzman's Method Fitness, located in
Manhattan, is
known for its total-body approach to fitness and health
and is designed to give you the lean, strong body you're
looking for. Method Fitness offers innovative personal
training, either in-gym or in-home; fitness retreats/
fitness boot camps; yoga instruction; massage; and
nutritional support and guidance. Take advantage of a
special offer from Method Fitness and get
50% off your first
personal training session. For further
information, visit
www.methodfitness.com or call toll-free
888-276-6317.
Elite Fitness, located in
Locust Valley,
Long Island, is
an exclusive fitness facility catering to personal
training and gym members. Members enjoy a variety of new
and exciting training techniques from Elite's personal
training programs as well as classes in Pilates, Spin,
Zumba, Extreme Core & Abs, Cardio Kickboxing, and Kids
Fun n' Fit Club (ages 7-12). Elite has the only true
powerlifting gym on Long Island that offers a
Powerlifting Academy. Elite is also the home base for
the exclusive 5 Squares Long Island, Queens and
Brooklyn distributor.
Save with Elite's
special introductory offer for new clients only
with a package of just 12 personal training sessions,
regularly 20 sessions. Adults: $55 each session
(regularly $65/session); Juniors 15 and younger: $39
each session (regularly $49/session). Offer expires
February 28, 2009. For further details visit
www.elitefitnesslocustvalley.com, email
elitefitnesslv@live.com, or call (516) 674-9389.
You can also visit our
archive page for past newsletter articles on
resources.
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Recipe: Dark Chocolate Meringue
Cookies
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Some sweet treats for you! These chocolate
morsels will satisfy any sweet tooth or
chocoholic.
These cookies can be stored in a freezer for up
to
three weeks if layered between wax paper. Thaw
before serving. |
Ingredients
5 ounces bittersweet chocolate (60-75% cacao), divided
2 tablespoons unsweetened cocoa powder (preferably
Dutch-process),
sifted after measuring if lumpy
3 tablespoons cocoa nibs, optional
⅓ cup egg whites (about 3 large), at room temperature
½ teaspoon cream of tartar
½ cup Splenda, divided (use 1 ½ teaspoons less if cocoa
nibs are omitted)
½ teaspoon vanilla extract
Preparations
1. Position racks in upper and lower thirds of oven;
preheat to 350°F. Line 2 baking sheets with parchment
paper and coat the paper with cooking spray.
2. Coarsely chop 3 ounces of chocolate and place it in a
small microwave-safe bowl. Microwave on Medium for 1
minute. Stir, then continue microwaving on Medium,
stirring every 20 seconds, until mostly melted. Stir
until the remaining chocolate melts completely.
3. Chop the remaining 2 ounces chocolate into pieces
the size of mini chocolate chips. Combine in a small
bowl with cocoa and cocoa nibs (if using).
4. Combine egg whites and cream of tartar in a clean
medium-sized mixing bowl. Beat with an electric
mixer on low for 30 seconds, then at medium speed
until soft peaks start to form. Immediately add
about 2 tablespoons Splenda; beat for 1 minute.
Slowly, about a tablespoon at
a time, add the remaining Splenda, then vanilla,
continuing to beat on medium speed until the mixture
is smooth, opaque, glossy and thickened, about 2
minutes longer. Scrape down the sides of the bowl,
raise the speed to high, and beat for 30 seconds
more.
5. Lightly fold in the chocolate-cocoa mixture and
the melted chocolate just until evenly incorporated
and no streaks remain; do not over-mix. Immediately
drop the batter by rounded teaspoonfuls about 1 inch
apart onto the prepared baking sheets.
6. Bake the cookies, switching the pans back to
front and top to bottom halfway through, until just
firm when gently pressed on top but still soft
inside, 8 to 12 minutes.
7. Transfer the pans to wire racks and let stand for
1 to 2 minutes. Then slide the paper from the pans
to a flat surface and let the cookies cool
completely, about 15 minutes. Gently lift the
cookies from the parchment paper using a wide-bladed
spatula.
Makes about 40 (2-inch) cookies
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You
can also visit our
archive page for past newsletter recipes. |
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SAVE
$25!
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Have you
noticed weight gain in your midriff area? Are you
finding it difficult to lose weight on your standard
diet? Are you approaching 40 or older? 5 Squares Choice™
may be for you. Contact us to discuss your needs and set
up your own eating plan.
Call today and receive $25 towards our newest program 5
Squares Choice™ or jump back into the original 5
Squares™ program. It's your choice. Please
mention this newsletter when you call. This offer
expires February 28, 2009 and cannot be combined with
any other offer.
Call us at 1.866.5.WE.COOK or
email
us to get started now.
You can also use
the blue "Forward
email" link at the bottom of your email and give this newsletter offer
to your friends.
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Offer Expires: February 28, 2009 |
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5 Squares™ healthy eating plan is a
weight management program
designed to help you manage your eating habits and achieve
personal weight and health goals. We take all of the
guesswork out of eating properly by eliminating the
opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right to your door
before 6 a.m. Because you have your five meals for the day
(3 meals plus 2 snacks), you have the power to eat the right
foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 Squares promotions. |
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
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