Healthy Habits For Life!

Motivation

2011-03-09T18:14:00.002-05:00

Good Morning Ladies!

I don’t know how the rest of you feel, but I struggle with making time to exercise and I make excuses. I have decided that there will be NO more of that! It's easy to forget the point of our dreams and goals when we are met with difficulty and setbacks. When you feel like giving up the most, or feel like you just aren’t getting anywhere, I hope that one of these quotes will bring you back! WE are worth the time, WE can do this, WE will support and encourage each other and WE will hold each other accountable! Now, with that said, JOURNAL, JOURNAL, JOURNAL….hold yourself accountable for EVERYTHING you put in your mouth the next few weeks and it WILL make a difference! Do we like it, NO, but we HAVE to do it to make this work! If we put everything we eat or drink on paper we will see it on the scales. I am confident of that!

Our Deepest Fear
By Marianne Williamson

Our deepest fear is not that we are inadequate.

Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness that most frightens us.

Your playing small does not serve the world.

There is nothing enlightened about shrinking

So that other people won't feel insecure around you.

We were all meant to shine, as children do.

It's not just in some of us; it's in everyone.

And as we let our own light shine,

We unconsciously give other people permission to do the same

As we are liberated from our own fear,

Our presence automatically liberates others.

Temptation.......

2011-02-20T12:39:00.002-05:00

We experience temptation every day. Jesus himself was tempted in every way, yet his temptation did not lead to sin. It is not a sin to be tempted, but to prevent temptation from becoming sin, we must use all the resources God gives us to recognize, resist, and flee the situation. Since Jesus knows what it is like to be tempted, we can turn to him in all honesty when we're having a battle with temptation. Have you talked with him lately about potential situations that would be difficult for you?

START EACH DAY WITH 15 MINUTES OF SOMETHING POSITIVE~ :)

PROUD OF THE LADIES!!!

2011-02-19T14:59:00.001-05:00

Hello.
I just want to say that I am proud of you all! :) No matter how busy our lives get we are still there for eachother and I am SUPER proud of that!

Have a great week,
Rachelle

Night Snacking???

2011-02-19T14:58:00.002-05:00

To stave off the urge for a nighttime snack and to stick with your weight-loss strategy, keep your metabolism rolling during the day by eating breakfast and getting adequate portions of fruits, vegetables, healthy grains, and proteins. Then, if the urge for a nighttime snack arises, Dr. May recommends asking yourself, "Am I hungry?” She suggests look for physical signs that you need food. "Your metabolism doesn't shut off at 7:01 p.m.,” May says. “The problem is that most after-hours eating is not done because you need fuel, so the calories you consume are stored."

Eating out of boredom or habit can be controlled by introducing a new hobby that keeps your mind engaged. Sewing, reading, and playing cards are good options. "Finding an alternative can help develop a different habit that doesn't include food," says Leman.

Emotional eating is trickier to curb. Just as finding a new hobby engages your mind, it also helps you separate mentally from the stress of your day. Another strategy is to find a way to ease into the change of pace at night. An evening walk, yoga, and sipping herbal tea are effective ways to transition to a relaxed state of being.

Nighttime Snack: Give Yourself the Go-Ahead

Many people think late-night eating causes weight gain, but it's not when you eat that matters, it's what and how much you eat. If you find that you are truly hungry late at night, wait 10 minutes to shift the focus away from food, then if the craving doesn't subside, choose a small portion of a healthy nighttime snack such as yogurt, fruit, popcorn, rice cakes, low-fat cottage cheese, turkey deli meat, or crackers and low-fat cheese. Says Leman, "Giving in can sometimes stave off a binge later."

7 Key Foods to Help You Get the Most Out of Your Workout

2011-02-19T14:57:00.002-05:00

7 Key Foods to Help You Get the Most Out of Your Workout

By Karen Tonnis

At some point in your hooked-in, hard-core Beachbody® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.

Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.

Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.

Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.

Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.

Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentrations of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.

Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.

Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.

Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.

Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system, increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure-reducing benefits.

Add these 7 foods to your oxidant-fighting arsenal.

Go ahead and rev up your engine with these heavy-hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real keys. Start with a sound regimen, then add these seven for extra kick.

WE ARE BACK!

2011-02-04T05:54:00.001-05:00

Hello.
The blog is back; it won't be the same as it was before, because I am not that technically savy. HOWEVER, I will share anything that I find with you.

GOOD LUCK!

Taking a break...

2010-06-06T10:10:00.000-04:00

Howdy everyone... as you can tell we've been busy - hence the lack of posting! With the summer upon us - I think we will take a little break from the blog. Check back in August ..... EvEryOne HavE a GrEaT SUMMER!!!!

Eating Out Reminders...

2010-05-26T07:00:00.001-04:00

You can go out to dinner and still eat healthy. Just remember to plan ahead. Visit the restaurant's online menu and decide ahead of time what you want to order to avoid those last minute temptations.

Avoid anything on the menu that is sautéed or pan-fried. Instead, order your food grilled, steamed, baked, broiled or poached. Ask questions about the food on the menu. If the kitchen can't tell you how something was prepared or what the ingredients are, then stay away.

Cram for tonight's dinner. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.

Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.

"Wrap it up, I'll take it!" You know you're at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you're in a really nice restaurant, you'll get the eating out equivalent of a balloon animal -- the tin foil swan!) To ensure you don't leave sans swan, keep temptation at bay and ask the server to wrap up half of your as soon as it is served.

For a few more tips and tricks click here...

Calories burned doing household chores

2010-05-25T07:00:00.000-04:00

Here is a list of just a few household chores that burn calories...

Ways to Save @ the store....

2010-05-24T07:00:00.000-04:00

Bulk Up

Discount clubs are great cost-saving alternatives, even if you have to pay a fee to join. Focus on items that you use a lot and that won't spoil, like paper products and frozen foods. Some shopping clubs also offer discounted gas. Cha-ching!

Avoid Quickies

A study found that shoppers who made "quick trips" to the store purchased an average of 54% more merchandise than they planned. Instead, be thoughtful in your planning-keep a magnet-based notepad on your fridge and make notes throughout the week about what you need.

Brew Your Own Coffee

Instead of buying coffee from Starbucks, McDonald's, or the cafeteria at work, brewing your own cuppa joe can save you over $800 a year!

Work the Edges

In general, the healthiest food in the supermarket is found along the walls. The dairy case, produce, and meats and seafood are all found in the outlying regions of the market, while the inner aisles tend to be dominated by things that come in boxes, bags, or cans. Most of this vast nutritional dead zone is composed of highly processed foods-and the less time you spend in there, the better.

To learn more about the Top 10 Ways to Save - click here

Trainer Tip...

2010-05-21T07:00:00.000-04:00

Instead of eating the same thing day in, day out, try this. Eat strictly 2 days a week. Moderately 3 days a week, then give yourself a little slack on the weekends. The opportunity to splurge a bit makes it easier for you to stay on a low calorie intake for longer periods of time. It also sends your body mixed signals never giving it the chance to kick in its primitive survival mechanism that stores fat when calories are cut back.

Here's a visualization tool when workouts get tough. When lifting weights, push all the negative thoughts out through your hands. When you run on the treadmill, push all the negative thoughts out through your feet.

When your scale disappoints, remember this:

Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk? Write down your goals—and see how your new habits are helping you attain them.

When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!

Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.

Healthy Corn Muffins

2010-05-20T07:00:00.000-04:00

No "white stuff" flour in these corn muffins. We substitute whole wheat and add yogurt for a moist texture.

Ingredients
1 cup whole wheat flour
1 cup cornmeal
2 teaspoons baking powder
1 teaspoon baking soda
1 cup nonfat plain yogurt
1 egg
2 tablespoons honey
2 tablespoons Smart Balance, melted
1/4 cup strawberry all-fruit spread

Instructions
Heat oven to 400 degrees F (200 degrees C). Coat 12 muffin cups with nonstick spray.

Whisk flour, cornmeal, baking powder and baking soda in a bowl. In another bowl, whisk yogurt, egg, honey and Smart Balance margarine. Add yogurt mixture to dry ingredients and stir just until moistened; divide half of batter among muffin cups. Top batter in each cup with 1 teaspoon of fruit spread; top with remaining half of batter. Bake until golden brown, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. Serve warm or cooled.

Yield: 12 muffins; Serving = 1/2 muffin

Per serving:
Calories: 61
Fat: 1 g
Carbohydrates: 11 g
Protein: 2 g

Good Fat, Bad Fat....

2010-05-19T07:00:00.001-04:00

The body needs certain healthy fats to construct cell membranes, insulate nerves, and ensure that many vitamins, like D and K, work like they’re supposed to.

But not all fats are good for you; some, in the wrong amounts, can seriously damage your health.

Types of Healthy Fats

Dietary fats fall into three categories:

Saturated fats. Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat....

Unsaturated fats. These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flaxseed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats....

Trans fats. These are the fats you may want most but shouldn’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine...

To learn more... click here.

just a few thoughts and ideas.....

2010-05-18T07:00:00.002-04:00

The main thing is to make peace with your boy now, before you try to change it. Accept where you are at the moment. Okay, you're overweight. But how great that you've decided to do something about it!

Start small, because small can only get bigger. Starting big means burning out, blowing out, getting injured — another reason you might quit altogether.

Exercising is not only about brawn, It's about using your brain. Try standing on a stability ball, one foot only, while a friend tosses you a ball and quizzes you about your job or current events. You train reaction time and hand/eye coordination. All these aspects combine to create a better you.

Working hard is a daily commitment. Each day you have to get up and commit yourself to the day's healthy eating and working out. There's no easy way, but there's the right way. And most everyone knows what that is....

Treat workouts as a business trip. You're not going to the gym to socialize and pitty pat around. This is your time to focus and get serious about your health. You are supposed to get between six and ten hours of sleep per day, depending on what your body needs, on the opposite side of the spectrum, being inactive while awake is proving to be more harmful than it is helpful to a lot of areas from your skin and blood circulation to your weight and your overall heart health. Long periods of inactivity will inevitably lead to an influx of pounds because your body will not be burning off the calories you consume during the day.

Don't eat a big evening meal. A lot of people harbor the false notion that skipping a meal during the day will help them shed the pounds. However, this inevitably leads to massive binging at night. Instead, eat your bigger meals earlier in the day and progressively downsize the later it gets.

A couple of healthy recipes...

2010-05-17T07:00:00.000-04:00

Fruit Salad
3 cups strawberries
1 cup mango
1 cup kiwi
1 cup blackberries

Serving Size: 1/2 cup
Calories: Approximately 50

Black Bean Salad
1 cup cooked broccoli
1 1/2 cup low sodium black beans
8 oz. carrot slaw
1 cup chopped cucumber
1/4 cup galeos toasted sesame dressing
1/2 cup roasted/no salt sunflower nuts

Serving Size: 1 cup
Calories: Approximately 115

2010-05-13T07:00:00.000-04:00

Some of the healthiest food at the supermarket:

Grass Fed Beef - It's pricier than regular beef, but the health perks make it worth the splurge. Compared with grain-fed beef, grass-fed packs twice the concentration of vitamin E, an antioxidant that protects cells from damage that can lead to chronic diseases.

Omega-3 Fortified Eggs - They all have the nutrients of regular eggs, plus up to 300 mg or so of the heart-protective fatty acids in each one.

Organic Milk - A recent study from the United Kingdom found that organically raised cows produce milk with higher levels of antioxidants and fatty acids such as CLAs and omega-3s--thanks to all the grass and clover they consume.

Spinach - Rich in iron, which helps deliver oxygen to your cells to keep you alert and energized. And research from the Massachusetts Eye and Ear Infirmary links eating antioxidant-rich spinach with a lower risk of age-related macular degeneration.

Want to learn more... click here to read the rest of the list.

Workout tips...

2010-05-12T07:00:00.002-04:00

Workout Tips
On a bike, in the water or in your office!

"A bicycle is one of the most important things you can ever own to stay healthy. Instead of driving everywhere, try biking. When you start, warm up for 5 minutes and once you get your heart rate up, keep it there for at least 20. When you're finished, go in a slow steady pace for another 5 minutes. It's effective and something you'll never forget, just like riding a bike."
"Working out in the water is perfect for people with bad joints or certain ailments. Here are some things you can do; start by doing jumping jacks for 30 seconds then tread water for 30 seconds. Alternate this for 10 minutes to start, increasing your time with each workout."
"If you have a job that requires you to sit in an office 8 hours a day, 5 days a week, chances are your body isn't burning the calories that it should be. Here some tips on how to get a workout in while at work. Leave a resistance band at your job. They're great for bicep curls or tricep textentions, Instead of using a desk chair, try a stability ball. You'll constantly be working out your core muscles. Get to work!"

Regaining some of the weight...

2010-05-11T07:38:00.002-04:00

We all need some “weight-regain protection”- here are some key things to think about if the weight starts to creep back:

1. Fear: What am I afraid of, if anything, about losing weight? Could fear be the source of my self-sabotage?

2. Negative Self Image/Body Image: Am I battling myself? Do I not give myself credit despite my efforts to lose weight?

3. Deprivation: Was I feeling physically or emotionally deprived while I was on track?

4. Support: Did I lose my support system that I was using for accountability?

Trainer Tip
When you're working out it's important to incorporate weight training into your routine. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.

Spice up your chicken....

2010-05-10T07:00:00.006-04:00

Do you ever get tired of fixing chicken the same old way?
Here are a few options you may not have tried....

Bake them.
Place the breasts on a sheet of foil or parchment paper. Try one of these two toppings:

Halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor
Shredded mustard greens, zucchini strips, thyme and a splash of apple juice for a Southern take

Bake in a 425°F oven for about 20 minutes.

Use a spice rub.
Grind dried spices in a spice grinder or in a clean coffee grinder. Our favorite combinations are:

Rosemary, parsley, oregano and lemon zest
Cumin, paprika, chili powder, oregano and a pinch of cayenne

Massage the mixture into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat.

Pound them flat.
Arrange the breasts between two sheets of plastic wrap, then pound them to 1/4-inch thickness with a heavy saucepan or rolling pin. Spread one of these two mixtures over the breasts:

Frozen, chopped spinach, dill and Dijon mustard
Chopped, fresh arugula leaves, diced tomatoes and rosemary

Spray a casserole dish with nonstick cooking spray. Roll up the breasts with the filling inside and place the rolls seam-side-down in the casserole dish. Bake at 425°F for about 30 minutes, basting them twice with a splash of cranberry juice.

Try a stir-fry.
Cut the breasts into strips. Spray a wok with nonstick cooking spray, then sauté minced garlic, shredded ginger and chopped scallions over high heat. Add the chicken strips, some vermouth and a splash of reduced-sodium soy sauce; stir-fry for 2 minutes. Toss in sliced carrots, broccoli florets or watercress; continue stir-frying until the chicken is cooked through.

For more ideas visit Weight Watchers website . . . .

Farmer's Market

2010-05-07T07:00:00.000-04:00

It's still a few weeks away but it's coming....

Farmer's Market
May 22nd. through Oct 16th.
Located by the new Train Depot near downtown, on south Jackson St., under the oak tree canopy. The Jasper Farmers' Market, where area vendors sell their home grown produce, home baked goods, as well as other home made items, is sponsored by the Greater Downtown Jasper Business Association. The market will be open 7 Am to Noon, during June, July, and August; and 8 Am to 1 Pm during September and October, weather and availability of goods permitting. Vendors with homegrown produce, arts/crafts, and baked goods are encouraged to participate.
Cost is $5 for 1 day, or $50 for the entire season. All proceeds go to support market events, and to general promotion of the market.

Events are scheduled for different Saturdays during the duration of the farmers marked.
Anyone with questions about the market, or an interest in volunteering, may contact Laurie Becher at Ragpickers, phone 812-481-1910 .
Let the Farmers' Market staff know if you are interested in being an event feature. All events begin at 9:00 A.M.

Spring brings veggies!

2010-05-06T07:00:00.001-04:00

With gardens in season and veggies everywhere.... try a vegetarian recipe once a week.

Arugula, Mozzarella, Tomato on Focaccia

Ingredients:
3 large vine-ripened tomatoes, cut into 1/4-inch-thick slices
1 red onion, sliced thin
3 tablespoons red-wine vinegar
Freshly ground black pepper
3 cups packed trimmed arugula, rinsed, spun dry, and chopped coarse
Focaccia bread, halved horizontally (enough for 4 sandwiches)
1/2 pound mozzarella, sliced thin (fresh is best)
1 Tbsp mayonnaise (optional)

Method -
1. In a large bowl or baking dish combine tomatoes, onion, and vinegar and season with pepper and salt. Marinate 30 minutes.

2 Layer mozzarella, tomatoes, onions and arugula on the focaccia half. Spread some mayonnaise on the top half of the focaccia if desired. Press top half over the bottom, hold together with a couple of tooth picks.

Makes 4 sandwiches.

Diet Blunders....

2010-05-05T07:00:00.001-04:00

1. Your not eating ENOUGH....You need to cut calories to lose weight, but it's important not to overdo it.

2. You avoid caffeine...Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day.

3. Your carbs are white....Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables.

4. Your water is room temperature....German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily.

5. Your meals lack protein...Make sure protein is a component in every meal. Your body needs it to maintain lean muscle.

To learn more about Diet Blunders visit - prevention.com/boostmetabolism

May is National Bike Month!!

2010-05-04T10:12:00.002-04:00

This is the official site for National Bike Month. Check the events section often to see what bike month and bike to work week events are going on in your community. If you would like to submit your event information to be posted on this site, email it to communication@bikeleague.org. Please make sure you write, "Bike Month Event" in the subject line of the email.

The League of American Bicyclists is also promoting Bike-to-Work Week 2010 from May 17-21 and Bike-to-Work Day on Friday, May 21. Need some ideas? Use the League's step by step guide on how to get started promoting your event. Help us Count Cyclists In this May, and every month!

We're back....

2010-05-03T07:19:00.002-04:00

Hey Kids.... I took a little time off from posting but I'm back! Hope all is well with everyone....now onto to business!!

In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers—from harmful UV rays to predatory pests. We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable "free radical" molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system.

What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients. Use our vibrant color wheel to inspire you....

For more of this article visit the MSN/Eat Well website: health.msn.com/nutrition

Creamsicle Smoothie

2010-04-23T07:00:00.000-04:00

This sounded really good and with the spring season upon us.... it's smoothie time!

Creamsicle Smoothie

Ingredients:

1 navel orange, peeled

1/4 cup fat-free half-and-half or fat-free yogurt

2 tablespoons frozen orange juice concentrate

1/4 teaspoon vanilla extract

4 ice cubes

In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

For nutritional info visit recipes.prevention.com

Rules for Faster Weight Loss

2010-04-21T07:00:00.000-04:00

Fiber - Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer. Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time.

Calcium & Vitamin D - Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy. Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success.

Good Fats - These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat three to four servings daily.

Protein - Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer.

Green Tea- Sip at least 3 cups of green tea every day. Catechins, the weight loss antioxidants found in high amounts in green tea, have been shown to be helpful in promoting, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffeination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

Foods with Superpowers

2010-04-20T07:00:00.000-04:00

Bananas - Bone Builder

Athletes and performers are familiar with the calming effect of bananas — a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. "Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."

Ginger -Immunity Booster

Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Grass-Fed Beef - Muscle Enhancer

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

Almonds- Inflammation Fighter

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They're also rich in amino acids, which bolster testosterone levels and muscle growth. "Eat a third of a cup a day with the skins on. The skin is full of antioxidants," says Bowerman.

The Money Connection

2010-04-19T07:00:00.000-04:00

The Money Connection
If you're not counting calories, you're probably racking up debt

Financial guru Suze Orman makes a return visit to The Biggest Loser last week and tells the contestants, "You're not just made up of your health, you're made up of your wealth. And the two of them are totally connected."

Some people scratch their heads at the connection between their waistline and their checking account, but it's about mindfulness. As long as you're writing down what you eat, you're more aware of the calorie count. The Biggest Loser nutritionist Cheryl Forberg says that when contestants first meet with her, they usually underestimate how much they're eating. They just have no idea. And it's the same with the bank balance. If you don't write it down, you're probably going to come up short at the end of the month

Organizing your life is taking responsibility for it. And that applies to every phase from eating to exercise to keeping track of your finances. Want some tips on eating and organizing your pantry on a budget? Biggest Loser Club has tons of tips and advice for losing weight on a budget.

For more info visit www.nbc.com/the-biggest-loser

Blueberry Banana Pancakes

2010-04-16T07:00:00.000-04:00

1 overripe banana mashed
1 egg
1/2 cup (4oz) chocolate almond
3/4 cup (90g) whole wheat flour
1/2 tsp cinnamon
1/2 tsp baking soda
1/2 tsp baking powder
About 1/2 cup frozen wild blueberries

Mash the banana in a medium bowl. Add the egg and milk. Whisk until frothy.

In a smaller bowl, add the flour, baking soda, baking powder and nutmeg. Sift into the banana mixture. Mix until just blended.

Using a soup spoon pour the batter by the spoonful in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray. The batter is thick so just spread with the spoon. If you like a thinner batter add a splash more milk.

Sprinkle the desired amount of blueberries on top pressing in a bit with the spoon.

Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes. Just peaked underneath for a light brown color, then flip.

You can get 8-10 depending on how big you make them. The nutritional info for the original recipe based on 9. The info below is for 8 and give you the per cake estimated figures. The original is about 60 calories a cake. (1 WWP)

Approx Nutritional Information per serving - 8 servings (1 cake per serving)

Calories 120
Fat 4g
Fiber 2g

WW pts - 2

source: greenlitebites.com/blueberry-banana-pancakes

CCJasper Group

2010-04-15T07:00:00.001-04:00

CCJasper group update - This week brings our CCJ Healthy Habits group to a close for the 12 week program. We had a great time, learned about a lot of different things (i.e. portion sizes, organic options and their benefits, exercise techniques, etc.). We will have our last meeting Thursday 4/15/10 and are taking the summer off. If you are interested in joining us for the next go around we will be starting back up MONDAY, AUGUST 30^th!! So mark your calendars and we’ll see you there. More information will be posted closer to the startup date so be watching! Also please visit our website DAILY for tid bits of information on health, nutrition, exercise, recipes, tips, tricks and other odds and ends. We typically post Monday thru Friday with some surprise posts on the weekends…

Celestine Group update

2010-04-14T07:00:00.003-04:00

We ended our most recent 12 week group of Healthy Habits last night and will be looking to start our next group after a two week break. We will probably start our next group in the first week of May. With summer schedules being so busy, we will most likely have to look at a different day of the week to accommodate everybody’s baseball/softball schedules. We will finalize that tonight, but wanted to give you a heads up on our upcoming sessions.

With the summer schedule being so busy, we will only have a 7 week commitment. The first meeting will be to weigh in and information sharing. The six meetings after this, we will actually begin training for a 5K. For some individuals their goal will be to simply walk a 5K, for others, their goal will be to run a 5K. We will have 4 groups, with 4 group leaders. We will have a group for walkers, a group who want to walk 75%, and run 25%, a group that will walk 25% and run 75%, and a group who wishes to run the entire race. You will decide what your goal is, and you will be able to adjust it throughout the 6 weeks if you decide that you want to run more, or less. During this time, we will weigh in and have our top 15 Losers listed, with the top three losers winning money at the end, just as in the past. The cost is $15.00 each participant.

As a follow up to the 5K training, the following 12 week session we will begin to train for a ½ marathon with the same principle of having the 4 groups as in the 5K training. Remember, you can train with us for the benefits of training and to workout in a group, but if you choose not to do the ½ marathon that is up to you (We will look into doing the one in Evansville on October 10th). Again, I will have additional information after Tuesday’s meeting. If you have any questions, please feel free to give me a call at home, 389-1323 or e-mail me - Angie Sander (humdc@psci.net)

Blog Alert

2010-04-13T07:00:00.000-04:00

Roni's Weigh is this week's blog alert! Roni has an amazing story...but really her story is a lot like "our" story.

Roni's story...

My weight loss journey began many years ago. Very early in my life I was a normal active child. In fact, I was thin. I have specific memories of eating dinner with my family and it being pointed out that I could eat whatever I wanted and still be thin. I was about seven or eight. Why this was an accomplishment, I’ll never know. But I remember eating more then, why not? I “couldn’t get fat” and let’s face it I like to eat!

Then puberty hit, along with a small hypoactive thyroid problem. I gained a few pounds but I was far from obese. I was just a little, dare I say, chunky? I stayed chunky heading into my pre-teen years, and I was aware that others saw me as so. My father on more then one occasion would point out my 10-20 extra pounds.

Learn/read more at her blog: ronisweigh.com/my-story

Surf around her site...she has a ton of great information on there.

Favorite FRESH snack to bring with you on the go?

2010-04-12T07:00:00.000-04:00

What are your favorite FRESH snack to bring with you on the go? - the key to weight loss and maintaining is PLANNING! When you are grocery shopping - keep in mind "snacks to go".

Grab your favorite fresh veggies..when you get home, clean all your veggies off & put them in snack size plastic bags. When you're in a hurry, starving @ lunch, or just need a snack - you'll have snack size bags of veggies ready!

Deck of Cards...

2010-04-09T07:00:00.001-04:00

Get a deck of cards and get ready to sweat! Decide how many cards you will be using. Here is a general guideline:

If you are a beginner exerciser start with 5 cards
If you are moderate exerciser start with 10 cards
If you are an advanced exerciser, start with 20 cards
If you are hardcore-go for 30 or more cards

As always, if you feel you need to stop and take a break, please do so. Everybody’s fitness level is different, the purpose here is to challenge YOU at your current level.

Now are you ready?!

Red cards are jumping jacks
Black cards are push ups
Face cards equals 10
Aces are high (equals 11!)

So, for every card that you pull, you are to do the specific exercise and number that corresponds with the card. For example, this is what it looks like for the first 3 cards I pull:

red 9= 9 jumping jacks
black 4= 4 push ups
red 2= 2 jumping jacks

The workout should be done quickly but do not sacrifice speed for form. Focus on what you are doing and the muscles that you are using.

This is a fun workout that can be done at any point during your day, so no excuses!!

Get moving and let me know how it went!

Source: workoutmommy.com

Junk Food is Addicting??

2010-04-06T07:00:00.000-04:00

(HealthDay News) -- Obese people often say they'd like to eat less but feel almost powerless to stop indulging, and now new research suggests that explanation might be all too true.

The theory stems from a study in rats. When researchers gave the rats unlimited access to a calorie-laden diet of bacon, pound cake, candy bars and other junk food, the rats quickly gained lots of weight. As they plumped up, eating became such a compulsion that they kept chowing down even when they knew they would receive an unpleasant electric shock to their foot if they did so.

Meanwhile, rats fed the human equivalent of a well-balanced, healthy diet -- and given only limited access to the junk food -- didn't gain much weight and knew enough to stop eating when they received the cue that a foot shock was imminent.

Even more startling, the researchers report, is that when they took away the junk food from the obese rats and replaced it with healthier chow, the obese rats went on something of a hunger strike. For two weeks, they refused to eat hardly anything at all. When researchers looked at the obese animals' brains, they noted there were declines in the dopamine D2 receptor that previous research has implicated in addiction to cocaine and heroine....

To read the rest of the article click here.

Blog Challenge!!!

2010-04-05T18:45:00.002-04:00

Ok, ladies...the last week of Healthy Habits is NEXT WEEK! Can you believe it?! So, a final challenge for you (lucky this is an easy challenge, since we've been seriously slacking on the challenge part this time around!!).

All you have to do is visit the blog and post a comment on EVERY SINGLE POST that's posted between now and the day before our last meeting next week.

This is a seperate challenge for both groups. Meaning, that there will be 2 winners....a Celestine group winner and a CCJ group winner! I will tally up who all posts the most and the winner will get a SURPRISE on the last meeting!

Easy, peasy, right?! Now get posting!!!!

Little changes - Big help!

2010-04-05T07:00:00.000-04:00

Make a few small changes and it might make a BIG difference:

Start cooking your pasta Al Dente (with a little bite to it). When you boil pasta for 5 minutes, its glycemic index is 38; after 20 minutes, it shoots up to 61. The higher the glycemic index, the SOONER you'll be hungry again!

Chew gum while cooking dinner. It burns 11 calories an hour and can prevent those B.L.T. (Bites, Licks and Tastes).

Eat s-l-o-w-l-y. In one study, women who took half an hour to eat a pasta lunch consumed almost 70 fewer calories than those who scarfed it down in 9 minutes.

Blog Alert

2010-04-02T07:00:00.001-04:00

Blogs.... do any of you have a blog? I (Jennifer Herman) do - where I post pictures, recipes, updates about our family, etc. It's kind of like a on-line journal...I love looking at other people's blogs for random reasons. So from time to time I come across some really good blogs....with recipes, weight loss tips, or really cool photography - which won't help you lose weight but it's still neat to look at their pictures.

So on to my point.... Here's one that I found that has all kinds of weight loss tips including the article below which goes along with what our group Healthy Habits is learning to do:

Weight loss = lifestyle changes

If you want to lose weight, keep the weight off, and remain like that for the rest of your life, you have to realize and understand a few weight loss tips. First and foremost, in order to maintain weight loss, you will have to create a specific, long-lasting lifestyle change. This means finding the right diet for you, adding in your own personalized exercise program, and sticking with it for the long haul. You will be making a commitment to lose weight, for a new healthier life.

Creating your own diet and exercising plan will be difficult and stressful. All it really takes is a bit of experimentation. That means that you will not lose weight quickly. It is important to remember that losing pounds fast is very unhealthy. When you lose a lot of weight in a short period of time, you are actually losing water and muscle. This will leave you feeling groggy and probably sick.

The best method to lose weight is to take it deliberately, steady, and slow. Why rush it? A good rule of thumb is about 2 pounds a week. Finding the right diet for you may take a bit of trial and error, or even may require a professional nutritionist. It is important to remember that you want to make a diet that you can easily continue with for the rest of your life.

To read more, visit: www.johnisfit.com

The rest of the 6 rules of Nutrition...

2010-04-01T07:00:00.000-04:00

Continuing from yesterday...

4. Drink responsibly - Too many of us keep in mind the adage “watch what you eat,” and we forget another serious threat to our health: We don’t watch what we drink! In fact, according to research from the Univ. of NC, Americans now slurp up nearly 25% of their calories in liquid form—nearly double the rate we used to drink just 20 years ago. One study found that sweetened beverages constituted more than half (51%) of all beverages consumed by fourth- through sixth-grade students. The students who consumed the most sweetened beverages took in approximately 330 extra calories per day, and on average they ate less than half the amount of real fruit than did their peers who drank unsweetened or lightly sweetened beverages. One important strategy is to keep cold, filtered water in a pitcher in the fridge. You might even want to keep some cut-up limes, oranges, or lemons nearby for kids to flavor their own water with. Also be careful of the "fruit juices" you buy - the calories and sugar can be more than a soft drink.

5. Eat more fruits and veggies, less science experiments! - Here’s a rule of healthy eating that will serve you well when picking out foods for your family: The shorter the ingredients list, the healthier the food. (One of the worst foods we’ve ever found, the Baskin-Robbins Heath Shake, has 73 ingredients—and, by the way, a whopping 2,310 calories and more than 3 days’ worth of saturated fat! The FDA maintains a list of more than 3,000 ingredients that are considered safe to eat, but we’ve found reasons for concern for a number of the additives on that long list, and any one of them could wind up in your next box of mac ’n’ cheese.

6. Set the Table - Children in families with more structured mealtimes exhibit healthier eating habits. Among middle- and high-school girls, those whose families ate together only once or twice per week were more than twice as likely to exhibit weight control issues, compared with those who ate together three or four times per week. While we can’t always bring the family together like the Cleavers, we can make some positive steps in that direction. One busy family I know keeps Sunday night dinner sacred—no social plans, no school projects, no extra work brought home from the office. Even keeping the family ritual just once a week gives parents the opportunity to point out what is and isn’t healthy at the dinner table.

6 rules of nutrition

2010-03-31T07:00:00.001-04:00

These rules aren't just for those of us trying to lose weight. These are rules to encourage HEALTHY HABITS for the whole family. Here's the first 3...

Never skip breakfast - it would seem to make sense that skipping breakfast means eating fewer calories, which means weighing less. But it doesn't work that way. People who eat breakfast tend to have higher total calorie intakes throughout the day, but they also get significantly more fiber, calcium, and other micronutrients than skippers do. Breakfast eaters also tended to consume less soda and French fries and more fruits, vegetables, and milk. Breakfast eaters were approximately 30 percent less likely to be overweight or obese. (Think about that—people who eat breakfast eat more food, but weigh less!)
Snack with Purpose - There’s a big difference between mindless munching and strategic snacking. Snacking with purpose means reinforcing good habits, keeping your metabolic rate high, and filling the gaps between meals with the nutrients your child’s body craves.
Beware of Portion Distortion - Snack portions aren’t the only things that have increased wildly in size. Since 1977, hamburgers have increased by 97 calories, French fries by 68 calories, and Mexican foods by 133 calories, according to analysis of the Nationwide Food Consumption Survey. One easy way to short-circuit this growing trend? Buy smaller bowls and cups. A recent study at the Children’s Nutrition Research Center in Houston, Texas, shows that 5- and 6-year-old children will consume a third more calories when presented with a larger portion. The findings are based on a sample of 53 children who were served either 1- or 2-cup portions of macaroni and cheese.

Google portion control and you will find great information and even tools you can use! This plate gives you a better idea of what your plate should look like. Here's the website where you can buy this plate: www.stepscount.com/Merchant2

Stay tuned tomorrow the remaining 3 rules....

Frozen Berry-Nut Parfait

2010-03-30T07:00:00.000-04:00

It's true that most of the calories in nuts come from fat, but our bodies need some of these fats. Nuts provide protection from heart disease and help reduce blood pressure.

1 cup plain, fat-free Greek-style yogurt
1/2 cup fresh blueberries
1/3 cup diced frozen strawberries
1—2 packets Truvia or other natural sweetener
2 teaspoons vanilla extract
1/4 cup chopped walnuts, toasted

In a food processor, combine the yogurt, blueberries, strawberries, sweetener, and vanilla and process until smooth. Stir in the nuts. Transfer the mixture to a pint container, cover, and freeze for about 30 minutes, or until just frozen. Scoop into 4 parfait glasses and serve immediately.

Note: This dessert can be served later, but it will form ice crystals if frozenlonger than directed and thus won't be as creamy.

Note: If you opt to leave out the nuts, the calories are halved, or 45 perserving.

Makes 4 (1/2-cup) servings

Per serving: 90 calories, 7 g protein, 6 g carbohydrates (4 g sugars), 4 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 20 mg sodium

Spring Clean your Diet...

2010-03-29T07:00:00.000-04:00

Toss a few heavily processed staples - Instead of overhauling your pantry all at once, start by eliminating corn oil and soda—both highly processed. Another easy step is replacing refined breads and pastas made from white flour with ones made from whole grains.

Focus on favorite foods - To keep it simple, assess what part of your diet supplies the most calories, suggests Mary Ellen Camire, PhD, a professor of food science and nutrition at the University of Maine. If you’re an omnivore, buy meat that comes from grass-fed cattle and eggs from pasture-raised chickens, but stick to conventional produce instead of organic.

Shop the perimeter- Most whole, natural foods are on the outside aisles of grocery stores—that’s where the produce, dairy, and meat sections usually are. As you go deeper into the center of the store, you encounter more processed and packaged food.

Check the labels -It’s the easiest way to distinguish a "clean" food from a highly processed one. Think about it: A head of lettuce has no label (totally natural), while a bag of ranch-flavored corn chips has a dozen or more ingredients (highly processed). Instead of eliminating all processed foods, study the labels on the packaging and choose those with fewer and simpler ingredients (avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium, and added refined sugar).

Think nutrients per serving -Consider the amount of nutrients in a product rather than focusing solely on price. Ask yourself if the price of the food is worth the nutrients (or lack thereof). You can make this assessment on every item by comparing the protein, fiber, minerals, and vitamins against fat, sodium, sugars, and chemical additives. Some clean eaters also focus on the environmental impact of the food. Some stores are promising to make the assessment easier. Walmart is phasing in a sustainable product index designed to help consumers judge at a glance the environmental impact of a product (including food).

Cook more meals at home - This is an easy way to shift more of your resources toward whole food and potentially save money. Plus, many restaurants rely on highly processed food to create their meals. To make home cooking easier, master a few one-pot or one-pan dishes with simple ingredients that you can whip up quickly and that will feed the family for days.

Adjust your tastebuds - If you’re accustomed to eating food with lots of salt, sugar, fat, and other additives, you’ll need to retrain your tastebuds to appreciate the more subtle flavors of whole foods. For instance, if you don’t immediately like the taste of brown rice, mix it with white (in decreasing amounts) until you adapt. (You can do the same thing with whole grain pasta.) It works for salty and fatty foods, too. Instead of switching immediately to, say, low-sodium soups, mix a regular can with a low-sodium version and adjust the ratio toward less sodium as you get used to the flavor. It can take up to 12 weeks to adjust.

All About Berries

2010-03-26T07:00:00.001-04:00

All About Berries

All whole fruits are excellent sources of nutrients, but berries stand out from the pack. Fresh berries can give your memory a boost as well as protect your body against cancer and heart disease.

Berries contain antioxidants such as anthocyanin, which has triple the power of vitamin C and is known to block cancer-causing damage and the effects of many age-related diseases.

Fresh berries are better than dried if you're watching your weight, because the fresh berries' water content makes them more filling, and the vitamins are at their peak when the berries are freshly picked.

Strawberries rank with oranges in terms of vitamin C content and are a real immunity booster. Other great choices are raspberries, blueberries, and blackberries.

Foods that Cure...

2010-03-25T07:00:00.000-04:00

Food Cures for Common Problems
From hangovers to PMS, get instant relief—without the prescription

Acne: You don't have to be a teenager to suffer from zits. Ditch the Clearasil and stock up on chicken: Researchers revealed that a diet high in lean protein and low in processed carbs (white bread, bagels, and other empty sugar-bombs) helps reduce blemishes significantly.

PMS: Blame your mood swings and intense cravings on a shortage of serotonin. To boost this brain chemical naturally, nosh on carbs such as sweet potatoes or a plain whole-wheat English muffin. Eat them when your PMS is worst, and the rest of the day, fill up on fruits, veggies, and protein to keep your belly full.

Bad breath: On a date and out of gum? No worries—that sprig of parsley on the side of your plate is rich in chlorophyll, a powerful breath-freshener.

Hangover: To avoid a pounding headache and sluggish feeling, drink 8 to 10 ounces of fruit juice before collapsing into bed after a night on the town. The fructose will help you burn off alcohol faster. An even more surprising way to sober up: asparagus.

Brain Booster: Beyond boosting altertness for up to 90 minutes, that morning cup of java (coffee) is the number-one source of antioxidants in the American diet and can help decrease your risk of developing Alzheimer's disease by as much as 60 percent.

Cholesterol Reducer: Antioxidants found in olives have been shown both to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, making olive oil a doubly potent protector against cardiovascular disease.

2010-03-24T07:00:00.001-04:00

Why Small Meals Work
Over time, conventional wisdom changed from "eat three square meals a day" to "graze on small frequent meals." Some nutritionists say meal frequency doesn't matter and others even believe a single daily meal is okay as long as your total daily calorie intake isn't too high. But that's just not how the human body works.

Let's say you eat the right number of calories, but you cram them all into one sitting late at night. That's like trying to drive your car on empty all day then filling the gas tank after it's parked in the garage. The difference is your car will stall without fuel, whereas your body must keep going. To compensate for not being fed, your body can conserve energy (i.e. burn fewer calories) and dip into its back-up reserves, namely muscle, which can be converted into blood sugar to keep your brain and working cells fueled.

This "survival mode" is how humans have adapted throughout time, but it's not ideal. Going all day without eating means the "jobs" nutrients do don't get done, because the "workers" (namely carbs, protein, fat, vitamins, minerals and antioxidants) don't show up. Ideally, your body prefers a steady stream of these precious nutrients through your waking hours, in the right balance (not too much, not too little). That balance feels best physically and mentally, and intuitively it just makes sense.

Organic Gardening Class!

2010-03-23T07:00:00.002-04:00

The owner of "Grounded" had mentioned a gardening workshop that was hosted by the leaders of the Community Empowerment Center.

Workshop: Organic Gardening & Permaculture
Date: Saturday, April 10th
Time: 1:00pm - 6:30pm
Contact: Michael or Jessy
Phone: 481-2244
Cost: $20-$30 (sliding scale)

Call to register for the class...

For more information visit their website: www.indianacommunity.org/gardening.html

Don't drink your caloies...

2010-03-22T16:44:00.002-04:00

There's a reason why water should be your beverage of choice. If you're a soda drinker, the number of extra calories you collect every day can be staggering. One contestant on the Biggest Loser Ranch sat down with the nutritionist and calculated a typical day of drinking soda and sweet tea:

4.5 sweet teas: 653 calories, 441 mg caffeine

7.5 regular 20-ounce soft drinks: 1999 calories, 578 mg caffeine

Total per Day
Calories: 2,652
Caffeine: 1018.5 mg (equal to 7.5 cups of coffee)
Sugar: 3.5 cups

He had consumed 1.4 times his daily calorie budget at the ranch from beverages alone!

Just plan a little...

2010-03-18T07:00:00.000-04:00

With the spring weather upon us we are more likely to get out and about with family and friends which often leads to eating out. Eating out can derail even the most determined healthy eater without a little planning!

Here are a few tips to keep in mind...

You can go out to dinner and still eat healthfully. Just remember to plan ahead. Visit the restaurant's online menu and decide ahead of time what you want to order so that you bypass those last-minute temptations. Avoid anything that is sautéed or pan fried. Instead, order your food grilled, steamed, baked, broiled or poached.

Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating.

You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:

Can I have that without butter? Grilled? With the sauce on the side?
I'd like mixed greens instead of fries with my sandwich.

Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:

Go light on croutons, grated cheese and bacon.
Opt for small amounts of low-fat or nonfat dressings on the side.

How 'bout some snacks....

2010-03-17T07:00:00.001-04:00

Happy St. Patty's Day Everyone!

Now that you've heard about the Flat Belly Plan....here are a few sample 400 calories meals.

Mediterranean Salad

Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita.

Total calories: 398

Waffles Florentine

Prepare 2 whole grain waffles and spread with 2 Tbsp black olive tapenade. Top with 1/2 c egg whites, scrambled in cooking spray, and 3/4 c spinach leaves. Have 1/2 c green or red grapes.

Total calories: 393

Almond Butter With Fresh Fruit

Spread 1 slice whole wheat bread with 2 Tbsp almond butter. Eat with 1/2 c each sliced strawberries and sliced kiwifruit.

Total calories: 350

Avocado Tomato Herbed Wrap

Spread 1 whole wheat wrap with 2 Laughing Cow Light Garlic & Herb Wedges and fill with 1 sliced small tomato, 1/4 c sliced Hass avocado, whole basil leaves, and 1 tsp balsamic vinaigrette.

Total calories: 367

Dijon Egg Sandwich

Scramble 1/2 c egg whites in cooking spray. Place on toasted whole wheat English muffin spread with 1 Tbsp Dijon mustard and top with 1oz reduced-fat Monterey Jack cheese and 1/4 c cubed Hass avocado.

Total calories: 386

Avocado Bruschetta

Spread 2 slices toasted whole wheat bread with 1/4 c sliced Hass avocado, mashed, and top with 2 sliced small tomatoes and salt and pepper to taste. Have 1 medium apple.

Total calories: 374

Cheesy Bean Dip

Mix 3/4 c rinsed and drained kidney beans, mashed, with 1/4 c diced onion, 1 Tbsp walnut oil, and 1 Tbsp balsamic vinegar. Sprinkle with 1/4 c shredded reduced-fat Cheddar cheese and microwave on medium until cheese is melted. Serve with 1 c sliced red bell pepper for dipping.

Total calories: 389

Grab & Go Chocolate Cherry Trail Mix

Toss together 1/2 c whole grain O's cereal, 1/4 c semisweet chocolate chips, and 1 oz dried cherries. Drink 1/2 c fat-free milk.

Total calories: 429

Strawberry Chocolate Cottage Cheese

Sprinkle 1 c fat-free cottage cheese with 1/4 c semisweet chocolate chips and 1/4 c sliced strawberries. Sprinkle with chopped mint leaves.

Total calories: 379

Chocolate Banana Blast

Mix sliced 1/2 small banana and 1/4 c semisweet chocolate chips with 6 oz container unsweetened fat-free Greek-style yogurt.

Total calories: 352

Blueberry Waffle

Top 1 frozen whole grain waffle, toasted, with 1/4 c semisweet chocolate chips and place in toaster oven or oven set to 350°F to slightly melt chips. Top with 1/4 c blueberries and 2 oz fat-free vanilla yogurt.

Total calories: 350

Have you heard about...

2010-03-16T07:00:00.000-04:00

Have you heard about the Flat Belly Plan? It's all over the internet and magazines...This plan is about more than reducing calories and increasing exercise. The Flat Belly Diet specifically targets belly fat—unlike any other diet. That’s because the eating plan contains a significant amount of monounsaturated fats, or MUFAs. These unique fats—brought to our attention by researchers studying the health benefits of the Mediterranean diet and lifestyle—are like little miracle workers in your belly.

RULE 1: Eat a MUFA at every meal
RULE 2: Stick to 400 calories per meal
RULE 3: Never go more than four hours without eating
These three rules are all you need to know to lose weight and keep it off.

Rule #1: Eat a MUFA at Every Meal
MUFA (MOO-fah) stands for monounsaturated fatty acid, a type of heart-healthy, disease-fighting, “good” fat found in foods like almonds, peanut butter, olive oil, avocados—even chocolate. MUFAs are an unsaturated fat, and create the exact opposite effect of the unhealthy saturated and trans fats you’ve heard about in the news. Numerous studies have shown that a diet rich in MUFAs is linked to a reduction in LDL cholesterol, the kind that clogs up arteries, and a boost in HDL, the kind that sweeps cholesterol out of the arteries and clears it from the body.

Rule #2: Stick to 400 Calories at Every Meal
You’ve probably noticed from looking at the list of MUFAs that they’re not exactly low-cal choices. They’re all foods—nuts, oils, etc.—that we’re usually told to avoid when trying to lose weight. But because these MUFAs are so essential to losing belly fat, they need to be included. That means that calorie control takes on extra importance. All the meals in the Flat Belly Diet provide about 400 calories. An added bonus of this controlled-calorie plan is that you can substitute one whole meal for another. If you really want to, you can eat breakfast for dinner or lunch for breakfast. You can even eat four breakfast meals in one day if you really want to!

Rule #3: Never Go More Than 4 Hours Without Eating
A diet won’t work if it makes you feel hungry or tired. That’s why on the Flat Belly Diet, you’re required to eat every four hours. Waiting too long to eat can cause you to become so hungry (and irritable) that it’s hard to even think clearly. That means you won’t have the energy or patience to think through what the healthiest choice is or come up with a meal idea, let alone prepare one.

Another tip for success: Don’t skip breakfast. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat three or four more times a day.

For more information click here: www.prevention.com/flatbellydiet/articles/28dayplan

Test your I.Q. for calories...

2010-03-15T06:35:00.003-04:00

Did you know that a glass (6 oz.) of red wine - 150 calories vs. a pina colada (6 oz.) is 327 calories??? A half of a cup of raisins - 217 calories vs. half a cup of strawberries - 23 calories.... challenge yourself and your friends at http://caloriecount.about.com/cc/challengefriend.php

Another great tool at Calorie Count is the recipe analyzer. Just type (or copy and paste) your ingredients into the "recipe" box and be sure to put in the correct # of servings. Then click "analyze recipe" and it will ask you Qs then give you the calories per serving. Click here and check it out: http://caloriecount.about.com/cc/recipe_analysis.php

Healthy Vegetable Dip & Smoothie

2010-03-11T07:00:00.000-05:00

Healthy Vegetable Dip

Ingredients

Low Fat Cottage Cheese ½ cup
Lemon Pepper ¼ teaspoon
Baby Carrots (finely chopped) ½ cup
Snow Peas ½ cup

Method

Combine cottage cheese and lemon pepper and stir well.
Then add carrots and peas to the cottage cheese mixture and your dip is ready to be served.

----------------------------------------------------------------------------------------
Basic Smoothie

Ingredients

Strawberries (hulled) 1 quart
Banana (cut into pieces) 1
Peaches 2
Orange Peach Mango Juice 1 cup
Ice 2 cups

Method

In a blender, blend strawberries, banana and peaches, till the fruits are pureed.
Now add in the juice and blend well again.
Lastly, add ice and blend to desired consistency, pour and serve the smoothie.

Is your kitchen making you fat?

2010-03-10T07:00:00.000-05:00

Your Plates Are Platter Size - Most of us make a habit of filling our plates and finishing what's on them. The 1970s, dinner plates have grown 25%, to 12 inches or more in diameter. Eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal, which can mean a 2-pound weight loss in 1 month. Use your salad plate to hold higher-calorie meals like pasta, and load your dinner plate with veggies. If you plan to buy new plates, the best size is 10 inches in diameter, any smaller and you'll be more likely to go back for seconds.

Your Counters Are Cluttered - Kitchens often become dumping grounds. A messy space makes healthy eating harder because it's a lot easier to grab a few cookies or order pizza than it is to unearth a countertop and cook. Plus, clutter leads to stress, which raises cortisol levels in the blood, increasing hunger. Pick one spot for mail and newspapers, and keep large areas of counter space clear for meal prep. Also, store a few cooking tools, such as a plastic steamer or food chopper, on an easily accessible shelf. And reserve an area in the kitchen for eating only, designated by place mats.

Your Produce Is Hidden - Eating five servings of fruits and veggies a day can help you lose weight and keep it off—yet produce makes up about a quarter of the food we throw away every day. One reason you forget may be that you're stashing it in the produce drawers, where it's usually out of sight—and out of mind. While the crisper is supposed to keep these foods fresh longer, if you forget to open it often enough, food goes bad before you can eat it. Buy only a week's worth at a time, and keep it at eye level in the fridge or in a pretty bowl on your kitchen table.

Italian Pork Chops

2010-03-09T07:00:00.000-05:00

Italian Pork Chops

Ingredients: (serves 4)

3 teaspoons olive oil, divided
4 boneless pork chops or cutlets (about 5 ounces each)
1 cup (4 ounces) bell pepper strips, any color
1 cup (4 ounces) sliced red onion
3/4 teaspoon dried oregano
1/8 teaspoon salt
1/2 cup canned diced tomatoes
red-pepper flakes
4 lemon wedges (optional)

Directions

Coat a large heavy skillet with vegetable oil spray. Place over high heat for 1 minute. Add 1 teaspoon of the oil. Heat for 30 seconds. Place the chops or cutlets in the pan. Cook for 2 minutes on each side, or until browned. Remove to a plate and set aside.

Add the remaining 2 teaspoons of oil to the pan. Reduce the heat to medium. Add the pepper, onion, oregano, and salt. Toss. Cover the pan. Cook, tossing occasionally, for 4 minutes, or until softened.

Add the tomatoes (with juice). Stir to mix. Nestle the reserved chops under the vegetables. Cover and simmer over medium-low heat for about 6 minutes, or until a thermometer inserted sideways in the center of a chop

registers 160°F and the juices run clear. Uncover and let stand for 3 minutes. Serve with red-pepper flakes and lemon, if desired.

Nutritional Facts per serving

CALORIES

255.4 CAL

FAT

11.6 G

SATURATED FAT

3.3 G

CHOLESTEROL

89.3 MG

SODIUM

219.6 MG

CARBOHYDRATES

5.1 G

TOTAL SUGARS

2.7 G

DIETARY FIBER

1.3 G

PROTEIN

30.7 G

Keeping the weight off

2010-03-08T07:00:00.001-05:00

Studies show that 80% of people who lose weight will gain it back... the hardest part of losing weight is KEEPING IT OFF! Here are a few "back to basic" tips:

We've all heard this first tip time and time again....
1. KEEP A FOOD JOURNAL! Try to make it more of a true journal... write down what you eat and what/where you were when you ate it. How were you feeling at that time... were you angry, sad, bored, happy or maybe celebrating with friends! This will help you figure out if you are an emotional eater. It will keep you accountable for eveything you eat. And might motivate you to exercise a little more.

2. Throwout temptations - Throw out the things that will set you up for failure. If you crave sugar - get rid of the sweets / If you crave salt - get rid of the chips!! Clean out the cupboards and frig... stock up on veggies and fruits. As soon as you get home cut everything up into bite size pieces so when you are feeling snacky or you've waited too long between meals and you're REALLY hungry...you'll have easy to grab veggies to eat.

3. Take some snap shots....start taking photos of yourself. Put them on the frig... tape them to your bathroom mirror or the inside of your "snack" cabinet...wherever you will see them as often as possible. This will keep you motivated to eating right and staying healthy.

4. Spring is coming... check out some of the store sales for workout apparel. Find an outfit you feel comfortable so you more likely to go to the gym or for a walk.

Help Me Change Myself

2010-03-06T07:00:00.000-05:00

Dear God,

Thank You that even when I am impatient or foolish, when I am so zealous to see results that I rush things and miss the way altogether, You forgive me and help me to find the right path again.

Today I pray that You would grant me the wisdom, will, and patience to persevere in the process of change.

Help me to accept where I am right now. With Your power at work within me, I can keep my eyes on my true goal: to become the best me I can be--for You! Today I embrace Your loving intentions for me, and I put all my hope in Your good and perfect timing. Amen.

Try these fancy moves...

2010-03-02T07:00:00.000-05:00

Dragonfly

Start on all fours, a weight in each hand. Extend left leg behind you in line with body; extend right arm out to side at shoulder level. Keeping left leg lifted, curl weight toward chest (as shown). Straighten arm for one rep. Do 12 reps. Switch sides; repeat. Works shoulders, chest, back, abs

T-rrific toner

Stand with feet hip-width apart, a weight in each hand, arms extended at shoulder level. Lift right leg back and lower torso forward until body forms a T, arms straight toward ground, palms in (as shown). Return to start. Do 12 reps. Switch sides; repeat.

Turbo twist

Sit with legs out in front, knees bent. Hold one weight in both hands at chest level; lean back at a 45-degree angle. Maintain position as you contract abs and twist torso to right (as shown), then left for one rep. Do 12 reps.

Works arms, back, abs, obliques

...burn more fat...

2010-03-01T07:00:00.000-05:00

The Easiest Way to Burn More Fat - Give your body the fuel it needs, and you'll slim down faster

The world's best trainers and nutritionists, and when asked to name women's biggest diet mistake, inevitably they say, "Skipping breakfast." A morning meal boosts metabolism and causes you to eat less the rest of the day—which means the pounds seem to magically drop.
Just follow these easy a.m. rules:

1. Aim for about 350 calories on a 1,500-a-day diet. In one study, women who ate 22 to 55 percent of their day's calories at breakfast gained 50 percent fewer pounds in 4 years than those who ate 0 to 11 percent of their calories in the morning.

2. Prep the night before. Set out a bowl of dry oats or chop up veggies and put them in the fridge to add to an omelet—that way "I don't have time" is no excuse.

3. Think outside the (cereal) box. "Anything that's good at lunch or dinner makes a perfectly good breakfast—even leftovers," says Jonny Bowden, Ph.D., C.N.S., a nutritionist in Los Angeles. Can't imagine eating a salad at breakfast? Turn boring oatmeal into a sweet, fat-burning treat or whip up a 5-minute burrito.

Start making time for a better breakfast, and you'll see results on the scale and in the mirror. Trust us—and the experts.

Show Me How to Measure My Body

2010-02-28T07:00:00.000-05:00

Dear God,
Help me today to care as much about my heart's "weight" as I do about my body's weight.

Thank You that because Your scales never lie and Your bottom line is always love, I can stand before You with confidence no matter how "good" or "bad" I've been lately.

Show me how to truthfully measure the progress of both my soul and my body.
For I know that the one will someday pass away, while the other will matter forever.
Amen.

Ginger Lime Tilapia

2010-02-26T07:00:00.001-05:00

Here's a fish recipe for everyone! Don't be afraid to try it. And PLEASE use FRESH ginger! You can get it at Wal-Mart or IGA... just buy a small section of root. Peel a small section off and use a spoon to scrap enough off to make the amount for the recipe. See below and enjoy.... let us know if you make and what you thought!

Ginger Lime Tilapia

Ingredients:
1 tablespoon minced ginger
2 cloves garlic, finely minced
1/4 cup fresh lime juice
1 teaspoon sesame oil
1 teaspoon honey
3 tablespoons light soy sauce
1 1/2 pound tilapia fillets
1/4 cup cilantro, chopped
3 scallions, chopped

Directions: Preheat the oven to 450 degrees. Coat a baking dish with cooking spray.
Combine the ginger, garlic, lime juice, sesame oil, honey, and soy sauce in a small bowl; whisk thoroughly. Place fish in a single layer in the baking dish, allowing space between the fillets. Pour ginger-lime sauce over the fish and bake 12 to 15 minutes or until the thickest fillet flakes easily when tested with a fork. Garnish with cilantro and scallions.

Calories 169, Fat 3 g, Carbs 5 g, Sodium 739 mg, Fiber 1 g.

Recipe Location: www.cdkitchen.com/recipes/recs/809/Ginger-Lime-Tilapia

More snacks or light lunches...

2010-02-25T07:00:00.000-05:00

PB&B Sandwich

Spread each half of a toasted whole wheat English muffin (140) with 1 Tbsp peanut butter (188)
Top each half with 1/4 c sliced banana (50)
Eat as an open-faced sandwich with a side of 20 blueberries (28)

Serves: 1 - Total calories per serving: 406

Oreos and Milk

Portion out 5 Oreos (270) and wash down with 1 c of low-fat or fat-free milk (100)
Wipe off your milk mustache!

Serves: 1 - Total calories per serving: 370

Snack Tips...

2010-02-24T07:00:00.000-05:00

Popcorn Party Trail Mix

Toss 6 c microwave light butter popcorn, like Orville Redenbacher's SmartPop (100), with 2 Tbsp grated parmesan (40) while the popcorn is still warm.
Sprinkle on 2 Tbsp cashew pieces (100)
Add 2 Tbsp raisins (50) right before you eat the mix so the snack doesn't get soggy
Enjoy with one 12 oz bottle of light beer (100)

Serves: 1 - Total calories: 390

Peanut Butter Break

Slice up 1 med apple (72)
Serve with 1.5 Tbsp peanut butter (141)
Add 5 whole wheat crackers (95)
Wash it down with 1 c of fat-free milk (83)

Serves: 1 - Total calories per serving: 391

Cheese Lover’s Snack

Slice 1 oz Cheddar cheese (110) and 1 oz Brie cheese (100)
Serve with 4 Triscuits, reduced fat (70)
Enjoy with one 5 oz glass of white or red wine (120)

Serves: 1 - Total calories per serving: 400

Easy Fondue Appetizer

To make the fondue, start by tossing 2 c shredded Cheddar (640) with 1 1/2 Tbsp flour (43)
Simmer together 1/2 c stout (50), 3 Tbsp apple juice concentrate (88), and 1 Tbsp Dijon mustard (15); add cheese
For dipping, serve with 2 rolls (247), 2 apples (155), and 2 c each steamed cauliflower (50), cooked brussels sprouts (112), and boiled red potatoes (280)

Serves: 4 - Total calories per serving: 420

Weight Loss while Traveling

2010-02-23T17:29:00.003-05:00

Biggest Loser tip:

With Spring Break coming up for our kids families are planning trips and outings.... Try to stick to your weight loss plan but also allow yourself some wriggle room. Here's what our Biggest Loser Club experts have to say on the topic.

Fitness Expert Michael Scholtz: My view is that if you travel ALL the time, then you need to find a way to fit your normal routine into your travel. But, if you only travel once in a while, then it's not going to make or break your lifestyle. Trips to Disney, Europe, Vegas, etc., don't come along that often. Therefore, the best plan is to make some decent choices, don't go overboard, and don't worry about being "on program." It's not an excuse. It's just being realistic. You go there to have fun for a few short days. So make the trip itself very active and don't worry about getting to a gym!

Nutrition Expert Greg Hottinger: When eating out, I suggest that you order off the menu (no buffets) when possible and consider packing some snacks in your luggage that you can eat 30 minutes before heading out such as energy bars, nuts (bring small ziploc baggies for portion control), apples or low-fat granola bars

Looking for some new stuff!?!?

2010-02-22T07:00:00.000-05:00

NEED NEW TOYS?? Try these..

You don't need the fancy shoes for this little gizmo...see the pouch below!

As you run, your iPod (or iPhone) tells you your time, distance, pace, and calories burned. And it gives you feedback at the halfway point and in the final lead-up to your goal.

Tune Belt Sensor Pouch for Nike+iPod
Sport Kit Sensor - www.amazon.com

NEED NEW SHOES?? Try these places...

www.swagssportshoes.com - Louisville

www.swiftathletics.com - Evansville

I Praise You for My Body Prayer

2010-02-21T07:00:00.000-05:00

Dear God,
As You know, some days I wish I looked different than I do. How good it is to be reminded, Lord, that You had me--exactly this me--in mind long before I came to exist!

So today I present myself to You with a grateful heart. Help me to be a good steward of my body. Because You designed it, I want to celebrate, nurture, and respect it. By Your power at work in me, I praise You for every molecule, gene, and freckle!
Amen.

10 Convenient Snacks (Biggest Loser Nutritionist)

2010-02-19T07:00:00.001-05:00

When you have to grab something quick...

Biggest Loser Club nutrition expert Greg Hottinger, RD, suggests these quick snack ideas when you need a healthy snack and need it fast!

1. Three dates stuffed with an almond in place of the pit (90 calories)

2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)

3. Medium orange + 6 whole cashews (110 calories)

4. Small apple + 1 tablespoon of natural peanut butter (150)

5. Yogurt (1/2 cup plain) + 5 almonds (105 calories)

6. Three cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)

7. Banana, peeled and frozen (120 calories)

8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.

9. Hard-boiled egg (75 calories)

10. Fourteen raw almonds, 1 miniature box of raisins (130 calories)

Easy Ways to Clean Up Your Diet

2010-02-18T07:00:00.000-05:00

1. Toss a few heavily processed staples - Instead of overhauling your pantry all at once, start by eliminating corn oil and soda—both highly processed. Another easy step is replacing refined breads and pastas made from white flour with ones made from whole grains.

2. Shop the perimeter - Most whole, natural foods are on the outside aisles of grocery stores—that’s where the produce, dairy, and meat sections usually are. As you go deeper into the center of the store, you encounter more processed and packaged food.

3. Check the labels - It’s the easiest way to distinguish a "clean" food from a highly processed one. Think about it: A head of lettuce has no label (totally natural), while a bag of ranch-flavored corn chips has a dozen or more ingredients (highly processed). Instead of eliminating all processed foods, study the labels on the packaging and choose those with fewer and simpler ingredients (avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium, and added refined sugar).

4. Cook more meals at home - This is an easy way to shift more of your resources toward whole food and potentially save money. Plus, many restaurants rely on highly processed food to create their meals. To make home cooking easier, master a few one-pot or one-pan dishes with simple ingredients that you can whip up quickly and that will feed the family for days.

For more info go to www.prevention.com/eatclean/index.shtml

Setting a Goal, Getting Specific

2010-02-17T07:00:00.000-05:00

(Biggest Loser Tip) Setting a Goal, Getting Specific

Here's how to take your goals serious. Just thinking about something will never get you started. But if you set a concrete goal like "I will sign up to volunteer with a local group this week," you're more likely to do it.

Putting an exercise goal down on paper (listing which days and how much you'll exercise) can help you stay focused no matter what else is going on in your life. And if you exercise during the day, maybe you're less likely to eat unhealthy foods that day. Perhaps it would help to have a long term exercise goal too. Aim for a 5K or some other goal about 3 months away.

If you continue to set goals and don't reach them, then the frustration just builds. I don't care if it's 15 minutes per day, but you will feel better if you are hitting your goals.

Celestine groupies!!!!!! MEETING CANCELLED

2010-02-16T12:50:00.000-05:00

Hey, ladies! Due to the snow, the meeting is cancelled tonite. I've also contacted WITZ to announce the cancellation on the radio. Feel free to tell any other groupies and let them know. See you all next week!!!

Ham and Cheese Breakfast Melt

2010-02-16T07:00:00.000-05:00

Biggest Loser-Ham and Cheese Breakfast Melt
You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning!

1 Thomas' Light Whole Grain English Muffin, split
1 slice (1 ounce) lean, low sodium ham or leanCanadian bacon
2 egg whites
1 slice low- or reduced-fat Cheddar cheese
Salt and pepper to taste

Coat an egg ring (see note) with olive oil cooking spray.

Toast the muffin halves until they're lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm.

Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done.

Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.

Note: If you don't have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray.

Makes 1 serving
Per serving: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium

Keep exercise fun...

2010-02-15T07:00:00.000-05:00

Keep exercise fun. Athletic leagues across the country sponsor adult softball, soccer, football and even kickball teams. This is a great way to go if you prefer some structure, competition and social interaction with your exercise. Find something that interests you, and you'll be far more likely to stick with it.

Energy Boosters!

2010-02-12T07:00:00.000-05:00

Try Something New

When people do something novel, the brain's reward chemical, dopamine, is released. Dopamine is also a motivating chemical that gears us up to do more. In other words, take a trip or learn Spanish and you may also feel inspired to start a new project at home or work.

Move Around

The more active you are, the better your circulation will be. And good circulation is essential for energy because blood transports oxygen and nutrients—fuel for the cells—to the muscles, brain, and so on. If you have a desk job, get up throughout the day—once an hour is ideal—to give your body breaks from activities such as typing and staring at the computer. When you're stuck seated, like on a long car ride, do neck rolls and shoulder shrugs and circle your feet to keep blood circulating.

Do Things That Lift Your Spirits

Anything that makes you feel good may raise your level of endorphins—the same chemicals that are released when you exercise. Listening to music invigorates the body by activating several areas of the brain at once, building new nerve connections. It also increases oxygen flow to the heart, which perks you up as well.

Drink Fluids

Your body needs water to transport oxygen to your cells. Deprive yourself of sufficient liquids and you may feel tired or get headaches. Experts say you should try to drink at least four tall glasses of water or low-calorie beverages, such as Propel or Crystal Light. Caffeine gets a bad rap, but used judiciously, it can give you a lift. Try to limit yourself to one cup of coffee in the morning and, if you must, a half cup after lunch. Consider switching to green tea, which contains caffeine but also theanine, a calming substance that counteracts the jitters from caffeine.

Obsess Less

When your mind is in overdrive, your body secretes stress hormones, such as cortisol, which over time can wreak havoc on the body. It can also make falling asleep difficult by suppressing the hypothalamus, the part of the brain responsible for lowering body temperature so that you can shift into sleep mode. To rewire an overwrought mind, try meditating, practicing yoga, or engaging in regular prayer.

Eat a Balanced Deskfast

2010-02-11T07:00:00.000-05:00

Deskfast, or eating breakfast at your desk, is a good thing...at least you are eating the most important meal of the day! Research shows that people who eat something in the morning—even in front of a computer—are more successful at losing weight and keeping it off. Unfortunately, nearly six out of 10 people skip breakfast at least once a week. Studies show foregoing a morning meal leads to bad habits like overeating throughout the day and indulging in foods you wouldn't otherwise eat.

Here are a few options to keep on hand in your office for those busy mornings when you have to eat breakfast at work:

Instant oatmeal – Buy a box and keep it in your desk, all you have to do is add hot water, and—bam! You've got a meal packed with heart-healthy, cholesterol-lowering grains. However, beware of the sugar and salt content: Some instant varieties have high sodium levels that can make you feel bloated and sluggish. Added sugars may pick you up for a minute—but cause a crash later. So read your food labels and watch the sodium and sugar.

Lean protein – A handful of almonds, or a low-fat yogurt cup, can help keep hunger satisfied. Don’t get carried away with the almonds. While they are very heart healthy and a great source of protein they do pack some calories. Grab a ¼ or handful and put the rest away, out of sight. This will keep you from “mindless eating”. You can eat what you have set out and know you haven’t over done it. Also, check the sugar content before deciding on a yogurt. Too much sugar means more calories and less nutritional benefits.

Fruit – An apple a day...you know the rest. Portable fresh fruit like pears, peaches, nectarines, and blueberries are easy to grab and go. Plus, these low-calorie starters have fiber, vitamins, and natural sugar to satisfy even a doughnut craving. Bonus: Recent studies show that blueberries help prevent memory loss, and improve motor skills.

Bonus idea - Do you have a refrigerator in your office? Low-fat or skim milk paired with a high-fiber cereal helps keep hunger at bay, and may help with weight loss.

HELLO!

2010-02-10T12:55:00.004-05:00

Sorry ladies for slacking on the posts this week. Too much going on and the winter fairy decides to drop a bunch of snow on us... oh well. I will have some great info coming up so keep your eye on the blog...might even post some tonight so if you can ...check back this evening.

one more - Eat this, Not that..

2010-02-05T07:00:00.000-05:00

Arby’s Market Fresh Roast Turkey and Swiss

710 calories
30 g fat (8 g saturated, 1 g trans)
1,680 mg sodium

Don’t be fooled by vague, healthy-sounding monikers like “market fresh.” More often than not, words like “fresh” and “all natural” are marketing smoke screens. Surprisingly enough, Arby’s line of roast beef products tends to be among the safest bets on the menu. While beef may get a bad rap from fat-phobic consumers, most deli cuts of roast beef are nearly as lean as turkey or chicken.

Eat This Instead! -> Arby’s Melt

298 calories
12 g fat (4 g saturated, 0.5 g trans)
922 mg sodium

CCJer's! Top 7 List for Week 3!!

2010-02-04T21:19:00.003-05:00

Tonite wrapped up another great week of weight loss for the awesome ladies in the CCJ group! The Top 7 Losers in the group to date are.....

#1. Sherry Fleck..................5.3%

#2. Bonnie Kuester.............2.8%

#3. Lana Wessell.................2.4%

#4. Brandi Stiles..................2.3%

#5. Lois Mason....................2.1%

#6. Sharon Kunkel..............2.0%

#7. Marilyn May..................1.7%

Let's hear it for these weight loss winners!!! Keep it up, ladies!

Tonite we had a fabulous speaker, Robin Norris, talk to us about none other than FOOD! She had a ton of insight and I, personally, loved how she keeps her food and eating so simple. I'm definitely going to put alot of what she talked about into action. Thank you, Robin, for coming and speaking to our group!

Weekly challenge this week is to do something active/excercise at least 3 times a week! And, remember, drink your water and keep your food journal! :) Until next week......

And another - Eat This, Not That

2010-02-04T07:00:00.000-05:00

Papa John’s Pan Crust Garden Fresh Pizza

740 calories
38 g fat (12 g saturated)
1,320 mg sodium
78 g carbohydrates

Gardens aren’t always what they’re cracked up to be. Just because it’s topped with veggies doesn’t make it healthy. The real problem here isn’t the toppings, though; it’s the excessively thick, greasy pan crust that sinks this veggie-strewn ship. Two slices of this garden-fresh pie will set you back the caloric equivalent of more than 8 Rice Krispies Treats. When it comes to having your pizza and eating it too, the first and most important consideration is crust. Thick, deep dish, or pan crust slices will generally pack 40% more calories than regular slices, thin crust 40% less.

Eat This Instead!

Thin Crust Garden Fresh Pizza (2 slices)

420 calories
22 g fat (5 g saturated)
940 mg sodium
46 g carbohydrates

More Eat This, Not That

2010-02-03T07:00:00.000-05:00

Quizno’s Classic Cobb Flatbread Salad

910 calories
58 g fat (12.5 g saturated, 0.5 g trans)
1,890 mg sodium
61 g carbohydrates

Cobb salads are popular because they’re so tasty. And it’s no wonder—they’re packed with bacon, egg, and tomatoes. Together they bring protein and other important nutrients to the table, but in the case of Quiznos’ Cobb, they team up with the pile of flatbread to bring a reckless flood of calories. When 4 Krispy Kreme original glazed doughnuts have fewer calories than a pile of greens, you know something is wrong. All entrée-size salads from Quiznos are problematic, so stick with the smaller serving or pick up a few Sammies instead.

Eat This Instead! - Side Salad with Raspberry Chipotle Dressing

225 calories

6 g fat (1 g saturated)
515 mg sodium
43 g carbohydrates

Celestine groupies! Top 10 list for week #4!

2010-02-02T20:23:00.003-05:00

WooHoo!! What another fan-tabulous week of weight loss! Since we didn't have a "meeting" tonite, the Top 3 Losers for the week wasn't announced. So.....let's give it up for:

#1. Angie Sander..................2%

#2. Shelley Baker.................1.3%

#3. Erin Whaley...................1.0%

And, now for the Weekly Top 10:

#1. Melinda Gutgsell......................5.5%

#2. Angie Sander............................4.6%

#3. Leslie Burgan............................4.5%

#4. Deb Meyer-Benton..................4.3%

#5. Nancy Rohl................................4.0%

#6. Carol Fravell..............................4.0%

#7. Erin Whaley................................3.7%

#8. Carolyn Langill..........................3.4%

#9. Amy Sander...............................3.3%

#10. Stacy Greener.........................3.0%

AMAZING! Keep up the wonderful work!

Just a reminder, next week we will be having a presenter....Erin Meyer. Erin is a dietician at Memorial Hospital and Health Care Center. She presented during our first 12 week session last year and was awesome! Very very informative. You will look at portion sizes in a whole new light. Don't miss next week's meeting!!!

Eat this, Not that

2010-02-02T07:00:00.001-05:00

Applebee’s Chicken Fajita Rollup

1,050 calories

The name conjures up the same healthy images that “wrap” does, yet this one tortilla-swaddled chicken dish contains as many calories as 7 Taco Bell Fresco Beef Tacos. And that's before the fries. Switch to the Italian Chicken Portobello Sandwich: Not only one of the best dishes at Applebee’s, this is one of the finest entrées in the country. Lean protein, fresh vegetables, and a side of fresh fruit, to boot.

Eat This Instead! - Italian Chicken Portobello Sandwich

-> 360 calories

Vegetable Soup - POINT FREE

2010-02-01T07:00:00.001-05:00

Vegetable Soup (Zero WW Pts)

4 cans Beef Broth
1 can tomato paste
1 bag frozen mixed vegetables
1 can mushrooms
1 can green beans
1-2 c salsa

Combine all the above, heat thru and ENJOY!

* chicken broth may be subistuted
* any vegetables will do - try to avoid peas, potatoes, and corn
* make a large pot - freeze half

A Weight Loss Prayer

2010-01-29T07:00:00.000-05:00

Dear God,

I admit I have come to both love and hate the word "diet". On one hand, it represents hope for change. On the other, it's like a sign flashing "failure ahead"! I don't want to embark on another faulty plan, Lord. I want to embark on a journey with you, that is led by you and depends on your power. I can do nothing on my own! Show me the path that will enable me to change. Show me, as only you can, what works for me, what is healthy for me.

I want to think of this venture in positive terms, Lord - not that I am signing up to be miserable or in want. I want to learn to feed my body what it truly needs, when it truly needs it. And to feed my soul with the Bread of Life - YOU!

Today, I place my future, my failures, my setbacks, all my hopes, dreams and plans into your hands. There alone I will find meaning and true success in my life.

Amen!

CCJer's! Top 7 List for Week 2!!

2010-01-28T22:56:00.002-05:00

Since this group is a wee bit smaller than the other, I think we'll just announce the Top 7....sound good to you? If not, voice your opinion by either commenting on this post just let me know at the next meeting! So, without further ado.....

#1. Sherry Fleck...................3.9%

#2. Bonnie Kuester..............2.8%

#3. Brandi Stiles...................2.3%

#4. Wanda Jones..................1.9%

#5. Nicole Weisman..............1.7%

#6. Lana Wessell...................1.4%

#7. Carla Popp.......................1.3%

Let's hear it for these fabulous ladies who worked their booty off this week.....and it shows! :) Awesome job, ladies. For the meeting tonite, we all just kind of shared what worked for us. We put the Top 3 in the spotlight and one trend that I couldn't help but notice was that all 3 of them had cut out drinking DIET sodas, which was the challenge for the week!

The challenge for this week....keeping a FOOD JOURNAL!! Trust me, I know, it's alot of work, but you will be so surprised after keeping one for a week! If you can, try and keep track of your water intake + how many hours of sleep you're getting in your journal as well.

We also would like for everyone to write down your goal. Put it somewhere you're going to see it everyday....in your food journal, in your folder, on a post it and slap it on your bathroom mirror. I don't care, just get it written down so that you can see it! Know what you're working toward! Write down or know how you're going to reward yourself when you reach your goal.

Next week.....we are having our very first speaker, Robin Norris! So, please make sure you stay and listen to our wonderful presenter! Oh, and if any of you see Dan around, make sure you talk him into coming back! ;)

If you fail to plan, you plan to fail.

2010-01-28T07:00:00.000-05:00

Plan (and shop for) a week’s menu - take some time at the beginning of your tracking week, or on a Saturday morning, or even a midweek evening — whenever works for you — to plan a week’s worth of meals. If you’re suffering from blank-page syndrome, check out the blog post on 1/23/10. If this is too overwhelming, start smaller: Buy a rotisserie chicken (or roast your own), and think of three ways to use leftovers. Even if it’s just with a big mixed salad and a whole wheat roll, you’ve got a super-fast dinner that will help you check off some of your daily veggies — and one night’s dinner.

Make your shopping list with items grouped by type — even by aisle, if you are that familiar with your grocery store. Not only will this help you get around the store (and away from temptation) more quickly, it will also show you at a glance if the make-up of your diet is a little out of whack — for example, if you have an over-reliance on packaged goods rather than fresh.

source: www.weightwatchers.com/2010 New Resolve Challenge

Best Life products...

2010-01-27T07:00:00.000-05:00

The Best Life website is full of info, recipes, and tons of other great healthy information but the one place the you see this label a lot is the grocery store. To get the "stamp" the food must contain one or more of the following nutritious ingredients: whole grains, healthy fats, fiber, vitamins, minerals, phytonutrients, and other essential nutrients. And now, you can even spot healthier indulgences, such as dark chocolate!!!

Hershey's Extra Dark Chocolate was recently added to the list of products that has been approved to the Best Life food list!

Hershey's® Extra Dark Chocolate, All Varieties

Hershey's® Cocoa

Hershey's® Special Dark® Cocoa

So ladies we can EAT OUR CHOCOLATE AND FEEL GOOD ABOUT IT!!!!

Source: www.thebestlife.com/nonmember_approved_foods.php

Celestine groupies! Top 10 list for week #3!

2010-01-26T21:35:00.002-05:00

The moment you've all been waiting for (and way early in the week, too! Don't get too used that, ladies! LOL!!) Let's give it up for......

#1. Melinda Gutgsell...............4.6%

#2. Amy Lewis........................4.6%

#3. Carol Fravell.....................4.3%

#4. Deb Meyer-Benton..........3.9%

#5. Leslie Burgan....................3.7%

#6. Nancy Rohl........................3.6%

#7. Carolyn Langill..................3.7%

#8. Stacy Greener...................3.0%

#9. Angie Sander.....................2.7%

#10. Erin Whaley....................2.7%

WOW!! Look at these awesome ladies GO!! Keep up the fabulous work!

Tonite we enjoyed listening to Dawn Stemle come and speak about how she sets goals, tips for getting motivated to get your booty off the couch and excercising, overcoming obstacles by training for a half marathon and having bad knees and rewarding ourselves (NOT with food!!). Thanks, Dawn! Good luck in the half marathon in April!!

The challenge for this week is......EXCERCISING at least 3 days! Remember, this also included drinking only water AND keeping your food journal. Angie also gave us all an extra challenge that her trainer has told her team to do in HealthPointe's Biggest Loser contest: do 20 push ups, 20 crunches, 20 reverse leg lifts, and 20 wall squats every evening.

A Grateful Heart

2010-01-26T07:00:00.000-05:00

- Gratitude and a healthy self-image go hand-in-hand

When it comes to body image, it's very common focus on the weight even though you have made great strides. It's unfortunate that we battle acceptance and resist giving ourselves the self-acceptance, but it's something you can work with and improve over time.

Start a gratitude journal to help you focus on aspects of your life that are positive. You can use the journal idea and work on finding aspects of your physical self that you like, as small as these aspects may be. But start somewhere and do the exercise consistently each day.

Take a moment at the end of each day to write down up to 5 things you feel grateful for that day. An additional step is writing a positive physical attribute that you see in the mirror. This can be productive since others see big changes, yet you resist giving yourself the credit you deserve: I have all these people telling me how good I look, but all I think about when they say that (in my head), is you don't know how much fat is still on this body!!

It takes time, but we encourage you to notice the negative thoughts you have and work on distinguishing them -- oh, there's that critical voice again. The more awareness you can bring to these thoughts, the more you will be able to challenge them, re-frame them, and re-write your own thoughts, and you might as well make these positive since they really aren't "true" one way or the other (it's just what you decide to think about yourself).

Seven Days - Seven Steps

2010-01-25T07:00:00.002-05:00

This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:

Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.

Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year—both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.

Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.

Thursday
Add in some exercise. Go for a (20- to 30-minute) walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.

Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.

Saturday
Pay day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.

Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.

Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going—because you know it takes just three weeks to create a habit. Except you will have created seven by then.

Looking for healthy recipes...

2010-01-23T07:00:00.000-05:00

My husband says I have a small obsession with recipes and websites that have recipes.... I don't argue this point b/c I do, in fact, LOVE recipes, cooking, etc. So I thought I would start sharing some of my M-A-N-Y bookmarked sites that offer recipes for something a little different but not hard to make.

Kraft Foods has a "Healthy Living" section that features healthy recipes for any dinner and dessert! With tools like the "food analyzer" and "meal and fitness planner" it can be a great weight loss tool in helping you with your journey!

Click here: www.kraftrecipes.com/healthy-living-ideas

Another crazy place to find great,healthy recipes is the Foodie Blog Roll. If you type in the search box "healthy recipes" 23 different blogs pop up. You can follow them (if they post daily) - RESIST THE URGE TO LOOK AT ALL THE BLOGS ON THIS WEBSITE - it will lead to you getting NOTHING done. I've suffered from this particular issue! This is a great a place to find great recipes that people have tried and left notes.

Check it out: www.foodieblogroll.com/blogs

This site has recipes, articles, blogs, forums, and a number of other tools you can use to stay or get healthy! With tabs for "recipes", "diet & nutrition", "fitness" and "community" - it's got a little bit of everything for everyone.

Click here: www.eatbetteramerica.com

Celestine groupies! Top 10 list for the week!!

2010-01-22T20:43:00.003-05:00

I know, this is what you've all been stalking the website for all week and it's finally here!!! Please, bear with me....I know, I'm not any more busy than everyone else out there, but I am, quite possibly, more disorganized than most! My pink laptop that I usually brought to the meetings bit the dust. Everything on the hard drive is unrecoverable, which included the awesome spreadsheet my dear hubby fixed up for me to keep track of the weight loss for everyone. But, he's created a new and IMPROVED spreadsheet on my new laptop! Yay! (But, I had to wait for him to have time to make it...hence the delay).

Since we didn't get to announce the Top 3 Losers for the week at the meeting, here they are first!

#1. Melinda Gutgsell.......3.9%
#2. Amy Lewis..............3.8%
#3. Carolyn Langill........3.1%

Let's hear it for these girls that had one amazing week!! And, on to the big Weekly Top 10!

#1. Melinda Gutgsell......3.9%
#2. Amy Lewis.............3.8%
#3. Carolyn Langill.......3.1%
#4. Leslie Burgan.........2.9%
#5. Erin Whaley...........2.5%
#6. Stacy Greener.........2.2%
#7. Renee Merkel..........2.2%
#8. Carol Fravell.........2.2%
#9. Rachelle Beckman......2.1%
#10. Stacy McCracken.......1.9%

Awesome!! You ladies inspire me! Keep up the great work!

This week's challenge to the group is to keep a food journal. This challenge is near and dear to my heart. I totally believe in doing this. It is such a huge eye opener for anyone who is watching their weight. I know, it's hard, it's a big pain in the booty, but so worth it.

Remember, our challenges build, so don't forget to drink your water (and cut out the sodas!! Regular AND diet!)

Have a great weekend and see ya next Tuesday!

Committed to Happiness?

2010-01-21T16:24:00.004-05:00

I have to admit I copied this from another blog I was browsing thru but it seemed so appropriate when it's rainy, it's a few weeks after the holiday festivities and it was such a nice message.

The message is related to the website www.sohp.com/index.php - Secret Society of Happy People. This week has been deemed the "Hunt for Happiness Week" so commit that this week you will do something in pursuit of happiness:

Write in a journal * splurge on a treat * flip through a fun magazine * get your blood pumping * introduce yourself to someone new * pay a compliment, make a coffee date * take a walk with a loved one * day dream, fill your house with the smell of chocolate chip cookies * do a favor for someone, flip through old photographs * reconnect with an old friend * de-clutter your home * meet your postman, learn something new about yourself * find some quiet time * do something daring * write a letter to someone you would like to meet * check something off your to-do list * tell your family you love them * swing on a swing * color in a coloring book * find shapes in the clouds * play a board game * pamper your feet * listen to a favorite CD * Print the word, "Shine" somewhere in sidewalk chalk...

Snacking...

2010-01-21T07:00:00.000-05:00

Does snacking slow down weight loss? No! Nutritionists recommend planning two snacks into each day. Smart snacking can curb hunger and prevent overeating at meals. The key is planning your snacks and knowing how many calories are in your snacks and choosing the right nutrients such as protein plus fruits, whole grains or nuts.

Maintaining healthy eating habits does not mean you have to skip every indulgence. Occasionally allow a favorite treat and focus on avoiding those temptations that just aren't worth the splurge.

Biggest Loser Tip

2010-01-20T07:00:00.000-05:00

Your Body Burns Calories Three Ways

1. Resting metabolism (RMR)
Calories burned by your body just to stay alive and run all of your vital organs. This is the majority of the calories you'll burn. For most people this is 1200-2000 calories per day.

2. Daily activity
Calories burned by your body when you get out of bed and go about your day. For instance, when you walk to and from places during the day; or when you do basic housework and other LIFE things. For most people, they burn 300-600 calories per day but this amount can be much higher for those that do physical work all day.

3. Exercise
Calories burned by going to walk, swim, bike, weight train, do yoga, etc. For most people, this is 200-600 per exercise bout.

It's important to eat a calorie level at or near the RMR calorie level. Going lower can slow down the metabolism and make weight loss painfully slow. If you are exercising a lot, you'll need to bump up your calories otherwise you'll feel hungry or unusually tired and slow your weight loss.

Here's an example for a typical person:

1. RMR: 1300 calories burned
2. Daily Activity: 300-600 calories burned
3. Exercise: 200-400 calories burned

Total Calories Burned in a Day: 1800 - 2300 calories

So on light days, you burn 1800 calories and consumes 1300 – this is a 500-calorie deficit – which would lead to a pound per week weight loss if you did this everyday. (NOTE: One pound = 3,500 calories so a deficit of 500 calories per day x 7 days = 3,500 calories).

On the heavier days, you burn 2,300 calories and has a 1000-calorie deficit which would lead to a 2 pound per week weight loss.

Healthy Habits For Life!

Motivation

Temptation.......

PROUD OF THE LADIES!!!

Night Snacking???

7 Key Foods to Help You Get the Most Out of Your Workout

WE ARE BACK!

Taking a break...

Eating Out Reminders...

Calories burned doing household chores

Ways to Save @ the store....

Trainer Tip...

Healthy Corn Muffins

Good Fat, Bad Fat....

just a few thoughts and ideas.....

A couple of healthy recipes...

Workout tips...

Regaining some of the weight...

Spice up your chicken....

Farmer's Market

Spring brings veggies!

Diet Blunders....

May is National Bike Month!!

We're back....

Creamsicle Smoothie

Rules for Faster Weight Loss

Good Fats - These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat three to four servings daily.

Protein - Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer.

Foods with Superpowers

Grass-Fed Beef - Muscle Enhancer

Almonds- Inflammation Fighter

The Money Connection

Blueberry Banana Pancakes

CCJasper Group

Celestine Group update

Blog Alert

Favorite FRESH snack to bring with you on the go?

Deck of Cards...

Junk Food is Addicting??

Blog Challenge!!!

Little changes - Big help!

Blog Alert

The rest of the 6 rules of Nutrition...

6 rules of nutrition

Frozen Berry-Nut Parfait

Spring Clean your Diet...

All About Berries

Foods that Cure...

Brain Booster: Beyond boosting altertness for up to 90 minutes, that morning cup of java (coffee) is the number-one source of antioxidants in the American diet and can help decrease your risk of developing Alzheimer's disease by as much as 60 percent.

Organic Gardening Class!

Don't drink your caloies...

Just plan a little...

How 'bout some snacks....

Have you heard about...

Test your I.Q. for calories...

Healthy Vegetable Dip & Smoothie

Is your kitchen making you fat?

Italian Pork Chops

Italian Pork Chops

Directions

Nutritional Facts per serving

Keeping the weight off

Help Me Change Myself

Try these fancy moves...

Dragonfly

T-rrific toner

Turbo twist

...burn more fat...

Show Me How to Measure My Body

Ginger Lime Tilapia

More snacks or light lunches...

Snack Tips...

Weight Loss while Traveling

Looking for some new stuff!?!?

I Praise You for My Body Prayer

10 Convenient Snacks (Biggest Loser Nutritionist)

Easy Ways to Clean Up Your Diet

1. Toss a few heavily processed staples - Instead of overhauling your pantry all at once, start by eliminating corn oil and soda—both highly processed. Another easy step is replacing refined breads and pastas made from white flour with ones made from whole grains.

Setting a Goal, Getting Specific

Celestine groupies!!!!!! *MEETING CANCELLED*

Celestine groupies!!!!!! MEETING CANCELLED