Walk Talk Series
Day 30 – Walking Partners and Build a Healthier Pizza
Affirm Yourself – Mantra of the day:
I am awake and alive. I am strong. I love to walk and exercise to make myself fit and energetic.
Walking can be a solo journey, but finding a walking companion or club can keep it interesting and keep you motivated. On days when it is cold, rainy, windy, hot, muggy or days when it is hard to make yourself go out the door, having a companion who you can’t let down makes a big difference. Finding the right companion and the right kind of companionship is the key.
- Motivates you to walk by being accountable to another person
- Can set joint schedule and goals
- Companionship while walking
- More security while walking.
Recruit spouse, family member, co-worker or a friend.
This is a very good option. It assures that you already have something in common with the companion. Talking and walking can enhance the existing relationship, spending more time with someone you already care about.
Join a walking club or mall walkers to find potential partners. If your family and friends are resistant to walking. Approach people you meet on your route who are ALREADY walking to find someone committed to walking. Put an ad in walking boards or Craigs list that you are seeking walking buddies. You can always find someone in your area that fits your schedule.
- 30-60 minute walk in the healthy heart zone 50-60% of your maximum heart rate
- Warm up with 5 minutes at a very easy pace
- Find a safe spot with a wall or pole to do a 5 minute easy stretching routine
- Now resume your walk at a comfortable pace
- End with 5 minutes of gentle stretching.
Advanced walkers: Same
Exercise: Ab Exercises
Make pizza into a healthy and low fat meal
If you ask most people what there favorite food is, pizza is sure to top the list. But pizza is a diet-killer if you get it with high-fat meat toppings and loaded with cheese. But with a few adjustments to ingredients and portion size, and you can change that high fat favorite into a healthy satisfying meal. Try these tips to keep pizza on the menu occasionally.
Start with a moderate portion
Pizza is one of those foods that is so good, we tend to over eat it. But to over indulge will bust your weight loss efforts even with the healthier version. Shrink down your plate with a moderate one slice portion and pair it with a salad to keep calories under control.
Go veggie style, load up on mushrooms, peppers, onions, tomatoes and spinach to make it filling and get a serving of healthy vegetables. leave off the high fat olives though if you want to keep the calories in check. If you want to add a meat, most pizza places now offer chicken. It is far leaner than the other meats used.
Easy on the cheese. Go for tastier cheeses that satisfy with lower quantities, such as Gorgonzola, feta, parmesan, Romano, or switch to low fat mozzarella. Or skip the cheese and get creative, try a balsamic glaze, it adds a tangyness, and pairs well with a veggie style pizza.
If you are using a jar sauce, check the label for oil and sugar. There are some good ones out there you just have to do some detective work when shopping for the right sauce. If you are making your own sauce, you can make a dynamite nonfat sauce with tomato paste, oregano, basil, and garlic. Simply mix, let sit for 30 minutes to an hour to bring out the taste of the herbs, experiment with proportions and spices to make it truly unique.
Think thin… crust that is. Cut down on calories by making a thin cracker style crust. Add nutrition by choosing whole wheat crust. Many stores now sell fresh whole wheat dough you can pick up and make a easy healthy crust anytime.
Gorgonzola is a wonderfully flavorful cheese, so you can use less.
Makes 6 servings – each 1/6 of the pizza.
Prep Time: 10 minutes
Cook Time: 22 minutes
- 1 12″ Whole wheat pizza crust – fresh made or prepare from mix/can.
- 3/4 cup pizza sauce:
- make your own non-fat sauce
1 small can tomato paste,
1/2 tsp oregano,
dash of black pepper
1/2 teaspoon onion powder
- 4 oz. (1 cup) Gorgonzola cheese, crumbled
- 9 oz. package of chopped fresh frozen spinach, thawed and drained. You can substitute fresh spinach or swiss chard.
- You can also add more vegetables such as onions, mushrooms.
1. Oven 425 degrees F.
2. Spread pizza sauce evenly over the crust.
3. Sprinkle with the onion powder.
4. Top with the spinach. And other veggies if you choose.
5. Top with the Gorgonzola cheese.
6. Bake 18-22 minutes until crust is golden brown and the cheese is melted.
Each serving: Approximately 220 calories