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Patti Petrella, AFPA,
NFPT
Fitness Questions
for Patti.
Help! I seem to crave
fast food. What can I
do?
You are being
inundated with
advertising, day and
night for unhealthy
foods of all kinds. This
advertising works on
your subconscious and
emotions. You have
been besieged by a
multi-billion dollar
industry to make you
want their products.
You must learn to,
mentally, block this
advertising out and be
wise enough to see
through the ads and
hype.
McDonalds spent two
billion dollars on
advertising in 2000.
Vegetables spent
nothing. The best thing
that you can do is take
your lunch and snacks
to work with you, so
you won’t be tempted
by high fat, low fiber,
low nutritional fare.
You are practicing self-
sabotage when you
take the easy way, and
opt for the fast foods;
the processed “grab
and go” fare. It all
comes back to being
prepared.
Eating mindlessly,
without planning, only
promotes mechanical
unhealthful eating.
What will you eat if you
occasionally get stuck
in a fast food
situation? I know that
sometimes it is just not
possible to always be
prepared, so if you find
yourself in Wendy’s or
McDonalds or another
fast food place, here
are some tips to help
you order a healthier
lunch. Just don’t make
a habit of it, if you want
to lose weight.
• Choose plain
burger or grilled
chicken & leave off
mayonnaise, cheese,
and bacon.
• Try a baked
potato and a salad with
low fat dressing.
• Avoid any fried
foods--fish, french
fries, onion rings, etc.
• Select broiled or
poached instead of
fried
• Drink water,
regular or diet pop,
tea, coffee or low fat or
fat free milk
• Order your tacos/
taco salads on a plain
(soft) tortilla with out
cheese or sour cream
• Skip white bread,
croissants and biscuits
• Eat raw veggies
and green salads with
low fat dressing
• Choose the
smallest portions
available
• Skip dessert
altogether.
• Choose fresh
vegetables and fruits at
the salad bar
• Select
sandwiches with
tomatoes and lettuce
and skip bread if it is
white.
• Go to Subway.
They have pretty good
low-fat sandwiches on
whole wheat bread.
• Choose whole
grain or multi-grain
buns
• Eat baked
potatoes and the
skins--skip the toppings
• Include beans--
burritos, chili, salad bar
toppings without the
cheese or sour cream.
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Meet Tricia Carey
New Instruction for Yoga
and Pilates.
Tricia Carey has recently
moved back from New
York to be closer to family.
While in NY, she trained
under a variety of
exercise instructors,
ranging from Bikrim yoga
to belly dancing.
She was a competitive
dancer starting at the age
of 10.
She holds a degree from
Kent State and is a video
editor for ozone studios in
downtown Columbus.
Tricia’s teaches yoga,
Pilates, and shape/Pilates
concentrating on muscle
tone, flexibility, and
relaxation.
Foods to Go
by Patti Petrella
Packing your own lunch
snacks, etc. will help you eat
healthier.
If you are not used to
packing your lunch and
snacks, you may need a little
help in knowing what to
pack. Another concern is
time. Most of us just don’t
have enough.
Let’s look at some pretty
simple food choices to make
things easier for you in
planning and taking your
food with you.
Breakfast on the go:
Hot or Cold Whole grain
cereal with splenda or some
other artificial sweetener.
Whole grain toast with fat
free margarine and whole
fruit jam
Whole fruits or sliced fruits
Eggbeaters (easy to fix)
Cottage cheese (fat free)
Whole grain low-fat frozen
waffles with whole fruit
Snacks to take with you to
work or on the go:
Whole or sliced fruits and raw
vegetables
Yogurt without sugar
Whole-wheat pretzels or
crackers
Air popcorn or low fat popcorn
Low fat or fat free cheese
and cottage cheese
Fat free cream cheese
Meal replacement bars
(should be less than 4 grams
of fat)
High protein bars (should be
less than 4 grams of fat)
Black bean & salsa with low
fat chips or tortillas
Low fat whole grain cereal
Rice and popcorn cakes
Freeze low fat yogurt with
artificial sweetener for an ice
cream substitute
Fat free dips for vegetables
or even fruits-can buy
prepared or make
with fat free yogurt
Lunches to go :
Any sandwich with low fat or
fat free lunch meats on whole
grain
bread-You may want to use
on piece of bread and lettuce
on the top (There are a lot of
them)
Pack last night’s healthy
leftovers for lunch the next
day. (I like to make some
extra, just for that purpose.
Hot dogs on whole-wheat bun
(Veggie or fat free meat)
Veggie patties burger style,
chicken, etc just microwave
and add whole wheat bread.
Healthy choice or other low
fat microwave entrees.
Most grocery stores have a
fresh entrée and vegetable
“to go” area
look for broiled fish and a low
fat side. Most will say low fat
on the label.
Sushi (wild oats sells fresh
sushi with brown rice)
Pita bread and tortillas
stuffed with the low fat filling
of your choice.
Canned vegetables-just heat
and serve
Canned fruits packed in
natural juice, as well as
Frozen fruits
Low fat soups-heat and
serve with whole grain bread
or crackers
Baked potato with fat free
sour cream and soy bacon
bits
Occasionally you can use a
meal replacement drink-have
them handy
Salads topped with
lunchmeat low fat cheese
and low fat or fat free
dressing
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Carol's Corner
Hello from your foreign
correspondent in Orange
Beach, Alabama!
Teaching at the Senior
Activity Center is great. I
had about 30 people
today and they beg for me
to work them hard. They
want to
sweat..............Please pay
special attention to this,
Nancy!!!!!
Though the Senior Activity
Center is targeted for
those 50 years and
older, many age groups
come and the diversity is
fun.
They are
learning about Target Heart
Rate and why it might be
good to move up in
weights. Many of these
ladies have been together
for two years or more
and are STRONG and FIT. I
must brag about them to
you because health
is a priority here and it
shows.
Next week I take the Shape
and Tone
and a Pilates class to the
Rec Center, too. Can't wait,
as I have missed Pilates.
I think about you all often
and think each of you
needs to come visit me and
take some classes so I can
get my Body Spirit
Fitness fix.
Patti will begin the trend
and I can't wait to cross
paths with her as she
travels South.
Thanks for all the prayers
and good wishes. My Dad
is hanging in there and
goes to the doctor again
this Friday....Connor starts
school on Tuesday, August
9th-can you
believe how early that
is????
The dog days of August are
Here!!!
Don't forget about us!
The Schedule for Aurgust is
pretty much the same-just a
few changes-Check out the
new changes.
www.bodyspiritfitness.com
Please Read!
I am going on my family
vacation with my parents,
husband, son and
granddaughter for the week of
Aug 6-12.
Class changes:
4:45 classes will be on tape.
Center will be closed on
Sunday Aug 7
(Class will be on tape)
All others will be the same.
Please see me for instructions
on getting into the Center if
you want to workout on your
own.
Thank you Cara, Tricia
(White) and Tricia (Carey)!!!
Recipe of the Month
An order of seafood
fettuccine from the
Spaghetti Factory will run
you 871 calories and 58
grams of fat.
My healthier version below.
1 package of fat free cream
cheese
12 oz of fat free sour cream
lemon pepper, garlic, black
pepper, white wine and red
pepper to taste
Run through a blender or
food processor with a little
water and white wine.
Heat.
Serve over whole wheat
pasta topped with low fat
or fat free parmesan.
Add seafood of your choice
Serves 4
This version will run
around 350-400 calories
and 3-5 grams of fat,
depending on the cheese
you use to top it .
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