Celestine Group update

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

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?

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...

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??

(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!!!

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!

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

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...

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

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...

1. 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!)
   
   
2. 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.
   
   
3. 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

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...

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

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...

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.

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!

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...

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...

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....

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...

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...

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

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.

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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?

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

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

1.

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.

2.

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.

3.

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

4.

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