Tuesday, December 15, 2009

Weigh Biggest Losers of West Jordan Contest...Don't Delay, Sign-Up Today!

The Healthy West Jordan Committee Presents: The 3rd Annual Weigh Biggest Losers of West Jordan Contest!

The Weigh Biggest Losers of West Jordan Contest is a 14 week weight loss competition running from (January 19th – April 20th) with weekly weigh-ins on Tuesday's from 5:30pm-7:30pm at the West Jordan City Hall Building (8000 S. Redwood Rd). Classes will also be held Tuesday's from 6:00pm-7:00pm.

Eligible contestants will have a chance to win cash and prizes! Entry for the contest is $35.00 for an individual and $55.00 for a pair. Entry fee will also include: nutritional counseling, cholesterol screenings, blood sugar testing, blood pressure, body fat testing, fitness instruction, and classes covering a variety of topics.

The contest will kick-off on January 19th at 6:30pm located at the Gene Fullmer Recreation Center (8015 S. 2200 W.)

Sign-Up Today!
Click here

Contest Rules:
  • Each contestant MUST BE 18 yrs. or older before the beginning of the competition.
  • Each contestant MUST provide a completed and signed entry/disclaimer.
  • Each contestant may pay his/her non-refundable fee by cash or check. All forms and payment must be received no later than January 15th.
  • Contest begins Tuesday, January 19, 2010 at 6:30pm at Gene Fullmer – First Official Weigh-In.
  • Each contestant must weigh-in weekly on Tuesdays (Jan 19 through April 20) from 5:30-7:30pm at WJ City Hall (8000 S Redwood Rd).
  • Contestants can only miss 2 weigh-ins or will be ineligible for the prize winnings, but can continue to participate.
  • Each contestant must complete a weekly tracker and have it reviewed by staff at each weigh-in to be eligible for prizes.
  • A healthy and safe goal of 10% weight loss, and a healthy BMI around 25 (long term goal for some) will be encouraged and rewarded. Any extreme dieting is strongly discouraged.
  • Contestants who have paid their fee and follow all rules are eligible to win. Winning categories will include both men and women along with other drawing prizes available. Each winning category will have two prize tiers which include: 1-6% body weight loss and 7-10% (larger prizes for the higher tier). Prizes will be awarded based on a drawing of names from each category and tier. This will encourage a safe and healthy weight loss rather than the most weight lost based on hard work and lifestyle changes.
  • Winners will be announced on Saturday, May 1st after the Linda Buttars Memorial Fun Run.
  • All decisions by the Healthy West Jordan Committee are final.

Friday, August 14, 2009

Farewell Friends

Today marks the end of the Weigh Biggest Losers Blog - for a while that is. I will be leaving Utah and will no longer be able to write on a regular basis. Next year when the contest gets underway the blog will be back up and running so please check back for updates in December.

Please keep going on your Healthy Lifestyle goals. You have all come so far and should be very proud of your efforts! If you would like to continue to follow a "healthy" blog please visit the SLVHD Weigh Active & Healthy Blog.

Thank you for reading and best wishes for the future!!

Wednesday, August 12, 2009

Black Bean, Corn & Shrimp Salad

4 servings (serving size: 1/3 cup shrimp and about 2/3 cup bean mixture)
1 tablespoon chili powder
1/2 teaspoon garlic salt
1/2 teaspoon ground cumin
1 1/2 pounds medium shrimp, peeled and deveined
Cooking spray
2 tablespoons fresh lime juice, divided
1 1/2 cups frozen whole-kernel corn, thawed
3/4 cup bottled salsa
1/4 cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained

Heat a large nonstick skillet over medium-high heat.
Combine first 3 ingredients in a large bowl. Add shrimp; toss to coat.
Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Add 1 tablespoon lime juice. Remove shrimp from pan. Add corn to pan; sauté 1 minute. Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated. Stir in 1 tablespoon lime juice. Serve shrimp over bean mixture.

Nutritional Information
Calories: 354 (12% from fat)
Fat: 4.8g (sat 0.7g,mono 0.7g,poly 2.4g)
Protein: 43.3g
Carbohydrate: 34.9g
Fiber: 9.1g
Cholesterol: 259mg
Iron: 7.6mg
Sodium: 827mg
Calcium: 148mg

Recipe by Michele Powers, Cooking Light, JULY 2005
For other Super fast Shrimp Recipes -Click HERE!

Monday, August 10, 2009

Summer Reading List

Looking for a good book to help you with your Healthy Lifestyle Goals? Check out one of these!

When You Eat at the Refrigerator, Pull Up a Chair - by Geneen Roth

Eat This Not That: Supermarket Survival Guide - by David Zinczenko and Matt Goulding

Intuitive Eating - by Evelyn Tribole and Elyse Resch

Mindless Eating - by Brian Wansink

Friday, August 7, 2009

Dessert Anyone?

Have you checked out the blog Gina's Weight Watcher Recipes? Check out this easy recipe idea by Gina that you can make for a great healthy dessert any night of the week.

Wednesday, August 5, 2009

Fitness Myth vs. Truth

Ever wondered if you could take weight off one specific part of your body? Or if doing hundreds of crunches will give you a flat stomach? There are many myths regarding exercise out there - so check out this great short article on exercise myths and find out the truth! - click HERE!

Friday, July 31, 2009

Check This Out!

Over at the Food Network blog HealthyEats this wonderful curried chicken salad recipe was spotlighted. This recipe is a great healthy option plus it only has 325 calories.

Get the recipe HERE!

Photo via HealthyEats

Wednesday, July 29, 2009

Bocce Ball

Have you played Bocce Ball? It is a great game that anyone can do that gets you up, walking, and having fun. If you have not played bocce ball, give it a try. The rules are simple and it can be played in almost any venue from the back yard or park to the beach. Bring Bocce Ball to your next BBQ and get a little exercise in prior to the burger.

History of Bocce Ball
Official Rules of Bocce Ball
Simplified Rules of Bocce Ball
Bocce Ball Sets

Monday, July 27, 2009

Turn up the music and DANCE!

You don't have to be a professional dancer to get a workout dancing. Just by turning on some music and dancing away a 150 lb. person can burn up to 150 calories in just 30 minutes. The best part is you don't have to pay for a dance class or go to a club to shake it, you can do it in your home behind close doors with no one watching. Make a playlist of your favorite tunes for 30 min. or just turn on the radio. If you need a little inspiration, just think back to some classic 80's movies like Girls Just Want to Have Fun, Flashdance, Fame, Footloose, etc.

Friday, July 24, 2009

Try one of these 3 great salads for a healthy summer meal!

Squash and Orzo Salad
Saute zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked whole wheat orzo, parsley, dill, goat cheese, salt and pepper.

Watermelon-Feta Salad
Whisk 1 part white wine vinegar with 3 parts olive oil, and salt and pepper. Toss with baby arugula, red onion, slices, watermelon cubes, crumbled feta, nicoise olives and fresh oregano.

Chicken-Mango Salad
Whisk 1 tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded frilled chicken, mixed greens and diced mango.

Source: Food Network Magazine

Wednesday, July 22, 2009

Better Burger

With the 24th of July Holiday just around the corner you may be in need a good recipe that will be in line with your healthy lifestyle goals. Try this burger and fries for a lower fat, lower calorie option that still provides a great taste.

Perfect Summer Burgers (makes 6)
1 slightly beaten egg white
2 tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef (look for "ground round" or "ground sirloin")
6 whole-grain buns
-Lettuce, tomato slices, and red onion slices.

1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt & pepper in a large bowl.
2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.
3. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more, or until no pink remains.
4. Serve burgers on buns with veggies.

Nutrition facts per serving: 232 calories, 18g protein, 19g carb, 9g fat (3g sat fat), 3g fiber

Sweet-Potato Fries
1. Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange on a baking pan misted with non stick cooking spray.
2. Combine 1/2 teaspoon each salt, ground cumin, chile powder and paprika and 1/4 teaspoon pepper; sprinkle over potatoes.
3. Bake for 20 minutes at 425 degrees, or until potatoes are brown and tender, turning once. Makes 4 servings.

Monday, July 20, 2009

10 Ways to Love Your Body!!

1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

2.Create a list of all the things your body lets you do. Read it and add to it often.

3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.

4. Create a list of people you admire: people who have contributed to you life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.

5. Walk with your head held high, supported by pride and confidence in yourself as a person.

6. Don't let your weight or shape keep you from activities that you enjoy.

7. Wear comfortable clothes that you like, that express your personal style, and that feel good on your body.

8. County your blessings, not your blemishes.

9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!

10. Be your body's friend and supporter, not its enemy.

Friday, July 17, 2009

Easy and Healthy

Rainbows & Butterflies Pasta Salad by Ellie Krieger

8 ounces bow tie pasta, preferably whole grain
3 tablespoons plus 1 teaspoon extra-Virgina olive oil
1 cup corn kernels, thawed if frozen
1 cup shelled edamame, thawed if frozen
1 medium red bell pepper, diced
2 medium carrots, shredded (about 1/2 cup)
1/3 cup grated Parmesan cheese (about 1 ounce)

1. Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.
2. In a large bowl, toss the cooled pasta with the corn, edamame, bell pepper, and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add Parmesan and 1/4 teaspoon salt; toss and season to taste.

Wednesday, July 15, 2009

Have You Tried Water Aerobics?

If your looking for a fun new way to exercise Try Water Aerobics. Water aerobics is a great workout for all fitness levels and for all ages plus it is a fun way to work out during the sweltering summer months. A water aerobic routine is not just about splashing around the pool - it is an excellent way to burn off fat and build strength and aerobic capacity. In fact, water aerobics is known to benefit individuals suffering from arthritis and multiple sclerosis.

Still a little concerned about putting on a swimsuit and hitting the pool? Check out the great article, it just may boost your confidence - plus it tells you want to expect!
Water Aerobics: A Fat Girls Guide to Taking the Plunge

Ready to jump in? Check out the Water Aerobics schedule at Gene Fullmer Rec Center.

Monday, July 13, 2009

Something on the Side

Sesame Broccoli
On a rimmed baking sheet, toss 1 pound broccoli florets with 2 tablespoons olive oil. Roast at 450 degrees until browned, about 20 minutes. Toss with 1 tablespoon soy sauce, 2 teaspoons fresh lemon juice, and 1 teaspoon sesame seeds. (Good with: grilled stake or port tenderloin)

Scallion Couscous
Stir 1 cup couscous into 3/4 cup boiling water. Cover and let steam, off heat, until tender, about 5 minutes. Fluff with a fork and add 2 scallions, cut into matchsticks, 2 tablespoons olive oil, and 1 tablespoon fresh lime juice. Season with coarse salt and ground pepper. (good with: leg of lamb or grilled kebabs)

Asian-Style 3 Bean Salad - by Ellie Krieger
For recipe click here.

Red, White, and Blue Potato Salad
For recipe click here.

Friday, July 10, 2009

Brun While You Clean

Did you know that you doing house and yard work can help you burn calories and lose weight? Just to give you idea of how much you can burn, here is a list of how many calories a 150 lb person would burn doing these activities for 30 minutes. If you weigh more than 150 lbs then you would burn more calories and less calories if you weigh under 150 lbs. Now, there's a reason to put a smile on your face while cleaning!

Weeding = 150 calories
Gardening (moderate) = 135 calories
Washing the car by hand = 112 calories
Ironing = 75 calories
Mopping = 128 calories
Scrubbing the floor = 210 calories
Window cleaning = 112 calories

Wednesday, July 8, 2009

Buying Healthy Bread

When it comes to buying bread you almost need an advanced degree to figure out what your really getting. Every label claims to be "whole wheat" or "whole grain" but is it really? Picking out a healthy whole grain bread can be more difficult then you might think, thankfully the wonderful nutritionist over at healthyeats.com have written a great article on bread shopping.

Check it out HERE!

Try making your own Whole Wheat Bread - check out this Recipe by the Mayo Clinic.

Monday, July 6, 2009

Key to Weight Loss Sucess

Are you still keeping a food journal? Research has shown that the key to losing weight and keeping it off is in keeping a food journal. When we began the Biggest Losers Contest everyone was given a food journal and encouraged to keep track of their food, exercise, water, and sleep. Keeping a food journal is a hard habit to keep but now maybe a good time to start journaling again, especially if you have gotten off track lately.

There are many different ways to keep a food journal and it is important to find one that works best for you. So if writing everything down in a little notebook is not for you try making a spread sheet, using an online tool, or purchasing a food tracker appp for your iPhone.

Want more info on food journals check out this great article on SparkPeople.

Wednesday, July 1, 2009

Check this out!!

Finding a new healthy food that makes ones life easier is always a treat so check out these 5 great options!

Kashi TLC Pumpkin Spice Flax bar
This bar is great for in the morning when you just don't have time to even make a bowl of cereal - stash these in your car or desk to keep yourself on track.
Per package: 180 calories, 6g protein, 26g carb, 6g fat, 4g of fiber

Smucker's Reduced Fat Natural Style Creamy Peanut Butter
Hello, who does not love a good peanut butter? Do it old school and bring a PB&J for lunch!
Per 2 tablespoons: 200 calories, 9g protein, 12g carb, 12g fat, 2g fiber

Bertolli Mediterranean Style Shrimp & Penne Primavera
Okay so freezer dinners are not always the best, but sometimes its the best you can do. So, stock up on this little wonder and pair it with a quick salad for a easy dinner that will keep you on track.
Per 1/2 package: 320 calories, 15g protein, 35g carbohydrate, 15g fat, 5g fiber

Kashi TLC Trail Mix Bar
Here is a great healthy snack to take with you on the go. This bar is chewy, moist, and just a tad sweet - plus it provides you with the two most important things in a snack, carbs & protein.
Per bar: 140 calories, 6g protein, 20g carb, 5g fat, 4g fiber

Blue Bunny FrozFruit No Sugar Added Chunky Strawberry Bar
Ok, chunks of real strawberry and only 35 calories with 3 grams of fiber, need we say more?
Per bar: 35 calories, 0g protein, 15g carb, 0g fat, 3 g fiber

Monday, June 22, 2009

Blueberries & Cheerios

Try this great breakfast combination...Honey Nut Cheerios and Blueberries!

3/4 cup cereal
1 cup blueberries

234 calories, 1.5 g good fat, 6 g fiber, 4 g protein

Check Sam's Club and Costco for great prices on blueberries!

Friday, June 19, 2009

Zumba Time!!

Are you looking for a fun new exercise class where you can dance the weight off? Well Zumba is for you, actually Zumba is for everyone! Anyone can do Zumba from little children to grandmas.

So What is Zumba?
Zumba is a workout that mixes body sculpting movements with dance steps derived from merengue, salsa, hip hop, mambo, rumba and flamenco. The routines feature aerobic interval training with a combination of fast and slow rhythms. It targets areas such as the glutes, legs, arms, abdominals, and the heart. A Zumba class is a great cardio vascular work out and also a lot of fun.

Check out Zumba on the Today Show

There are Zumba classes available throughout all of Salt Lake Valley. To find a class near you, click Here!

Also check out this great Zumba Video on YouTube. Don't you just want to get up and dance now?

Official Zumba Site - click Here!

Wednesday, June 17, 2009

Weigh Biggest Losers Survey

Have you taken the Weigh Biggest Losers Survey? Healthy West Jordan wants to hear your thoughts on the 2009 Weigh Biggest Losers Contest.

If you were a 2009 Contestant and have not taken the survey please please please do so! Just click on the link below.

Tuesday, June 16, 2009

Redefine Your Waistline

If you are looking for another weight management program and a way to keep your self motivated on your goals this is for you...

This summer Weigh Active and Healthy, Salt Lake Valley Health Dept and Salt Lake County Parks and Recreation are teaming up to offer FREE weight management classes starting July 6th - August 31st from 6:30 pm - 7:30 pm at the Redwood Recreation Center (3100 S. Redwood Rd.). This is an 8-week series held each Monday night. Participants will weigh in weekly, get a free Habit Tracker, and learn how to read and understand food labels, make healthy food choices, plan and prepare healthy meals, portion control, and put an end to emotional eating.

Sign up at the Redwood Rec Center front desk, or by calling 801-468-2699 or by sending an email to weighactiveandhealthy@slco.org. For questions, please call us at the number above. Space is limited so sign up ASAP and be ready to make a change.

Tuesday, June 9, 2009

A bit of motivation!

"I'm Done With You!" - Leave Your Old Self Behind.

Remember your in control and you have the power and the ability to keep going with your healthy lifestyle and weight loss goals. Now is a good time to recommit yourself to work a Little harder, and try a little more. You can do this - just take one step at a time!

Monday, June 8, 2009

Meatless Monday

Here's an idea - Meatless Monday. There are definite benefits to a vegetarian life style however giving up meat completely may not be for you and that's ok. However, one way to reduce your intake of saturated fats, save money, and enjoy some of the benefits of a vegetarian diet is to have one meatless day per week. Now, meatless does not mean protein less, it just means that you need to be creative when it comes to creating a balanced diet. So, challenge yourself this month to have at least 4 meatless days - see what new vegetarian recipes you fall in love with, and how much money you save.

Check out these links for meatless ideas and recipes:
Make It a Meatless Monday
Eggplant Sandwich Recipe
Vegetarian Diet Basics

Monday, June 1, 2009

Keeping a Healthy Pantry

Often when it comes to eating healthy and losing weight your pantry/cupboards can be your biggest ally. Keeping your pantry stocked with healthy, easy to cook foods can be a big help for many reasons. If you know you have the ingredients to make quick, tasty, meals when you get home the less likely you are to stop at fast food place on the way.

Here are some great website articles to help you stock and keep a healthy pantry:

Eating Well
Healthy Eats Blog


Friday, May 29, 2009

Why Watermelon?

So it is nearly summer which means it is nearly watermelon time. This summer treat is ideal for many reasons; first, one cup of watermelon has only 100 calories which makes it perfect for a morning, afternoon, or evening snack. Second, watermelon is a great source of Vitamin C, Vitamin A, and Lycopene. For more information on Watermelon check out the Wolds Healthiest Foods website.

Tuesday, May 26, 2009

It's BBQ Time

Grilled Lemon Chicken - serves 6, 20 min prep, 12 min grill

2-3 Tab lemon juice

1 Tab white vinegar

2 Tab chopped fresh dill

2 Tab chopped fresh basil

1 Tab honey

1 Tab Dijon mustard

1/4 tsp black pepper

3/4 tsp salt, plus more for serving

1/4 cup extra virgin olive oil

6 boneless, skinless, chicken-breast halves (2.5 lbs) pounded slightly

1 lemon, thinly sliced

1/3 cup pitted kalamata olives, halved

1. For dressing, whisk together lemon juice, vinegar, dill, basil, honey, mustard, pepper and 3/4 teaspoon salt. In a slow stream, whisk in oil.

2. Place chicken in a large resealable bag. Add 1/3 cup of the dressing and half the lemon slices. Seal bag; refrigerate 2 hours, turning at least once. Reserve remaining dressing, stirring in olives and remaining lemon slices.

3. Discard marinade and frill chicken over medium-hot coals 5 to 6 minutes per slide.

4. Place chicken on a platter and drizzle with dressing; season with salt to taste.

Nutrition facts per serving: 347 calories, 44g protein, 7g crabs, 15g fat (2g sat fat), 0g fiber

Source: Fitness Magazine June 2009

Check out these great articles from the HealthyEats blog:

Lean Meats for the Grill

Healthy BBQ Sauces

Grilling Safety Tips

Friday, May 22, 2009

Rethinking Vacation

Have you ever considered planning a vacation that involved physical activity and outdoor recreation? Well we happen to live in one of the greatest outdoor recreation areas in the world where there is more to do then you can even imagine. This year rethink vacation, plan something that will get you out a moving, that is challenging, and most importantly something that you will enjoy. If outdoor recreation type vacations are new to you, that's okay, there are options for every activity and skill level.

Here are a few outdoor vacation ideas to get you thinking:
River Rafting
Fishing -June 6th is Free Fishing Day
Geo Caching - http://www.geocaching.com/about/
Rock Climbing
Horseback Riding
Water skiing/Wake boarding
Cliff Jumping

Now if you are not ready to set out on a 4 day backpacking trip through the Uinta Mountains, that is OK! The whole idea is to look for new vacation ideas that will get you out and keep you moving. So maybe you don't camp, the whole sleeping on the ground thing is just not for you, but you would love to get into hiking, there are hundreds of great trails with in driving distance of your house and if your up for hiking in Southern Utah there are great inexpensive hotels! Just get out and get moving and the more you do the more fun outdoor activities you will find to do.

Other Resources:

If you would like to try an outdoor vacation/activity but don't have the equipment you can rent most of what you need for a small fee. Check out REI - both the Utah locations rent equipment!

Sandy REI
230 W. 106000 S.

Salt Lake City REI
3285 E. 3300 S.

Jumping Rope

Here is another great way to get a cardio work out that is not just for kids. 15 minutes of jumping rope burns over 200 calories - plus a jump rope is inexpensive, portable, and user friendly. For more information about the benefits of jumping rope and how to get started checkout this article, click here. For a great 15 minute jump rope workout, chick here. And, if your looking for an inexpensive jump rope, check out Amazon.com.

Wednesday, May 20, 2009

Sunscreen - Don't leave home with out it!

"Wear Sunscreen " We hear it all the time - but it is no time like the present (and the onset of summer) for a good reminder. As it warms up and as you venture outdoors to get your exercise and to show off the new you don't forget to use sunscreen. There are a lot of misconceptions as to who needs sunscreen, what SPF you should buy, and how much you should put on - luckily the American Academy of Dermatology has put together a Fact Sheet with everything you need to know, Click Here! to get all the answers to your questions!

Make it easier to remember sunscreen by purchasing several bottles and then stashing them in different places like the car, the kitchen, the bathroom, at work, in your purse, etc.

Monday, May 18, 2009

Summer Treats For the Young at Heart

As the temperature inches closer and closer to 100 degrees the craving for yummy summer treats begins to grow. This year avoid the pitfalls of sugary treats and the hassle of reading every food label in the freezer section and make your own healthified treats! If it is popsicles that you crave learn to make your own - for very little money you can purchase a popsicle mold. Popsicle molds have come a long way over the years, check out all of the inexpensive options over at Amazon.com.

Once you have your mold get creative- try using 100% fruit juices, low-fat yogurt, fresh fruit, and honey to make the perfect popsicle. Then the next time you have a craving for a cold treat grab a home made popsicle instead of the sugar and fat loaded store versions.

What other healthy summer treats have you come up with? Please Share!!!

Monday, May 11, 2009

National Bike Month

May is National Bike Month! Now biking is not just for those crazy cyclist that you see riding right beside your car on the way to work but is a great leisure activity that anyone, including you, can do! If you have not been on a bike in years that is okay because now is the perfect time to get back on. Just think with all of your recent weight loss what is stooping you? If you don't have a bike maybe consider getting one as your reward for all of your great work thus far. Plus having a bike will provide you with yet another great way to burn calories.

Just remember to ware one of these, PLEASE!!!!

You don't need to spend a fortune to get a good bike, there are great deals out there so shop around, you may even want to check ksl.com or craigslist. If you have a bike but it needs some tuning up call your local bike shops most can take care of your needs for very little money. Now get out and go for a ride!!

Friday, May 8, 2009

Better Sleep Month

Since the begging of Biggest Loser getting enough sleep has been encouraged! However getting good sleep is sometimes harder then it sounds. Check out these tips for healthy sleep from the National Sleep Foundations:

1. Try to have a standard relaxing bedtime routine and keep regular sleep times. Make sure your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.

2. Exercise regularly, but finish your workout at least three hours before bedtime.

3. Avoid foods and drinks high in caffeine (coffee, colas and tea) for at least eight hours prior to bedtime, and avoid alcohol for a few hours before bedtime. Caffeine and alcohol disturb sleep.

4. Use your bedroom only for sleep and sex; if you do this, you will strengthen the association between bed and sleep. It is best to remove work materials, computers and televisions from the sleep environment
For more information on sleep and to read the 2009 Sleep in America Poll Results, click HERE!

Wednesday, May 6, 2009

Healthy Pancaks & Syrup

Cinnamon-Oat Pancakes

2 cups all-purpose flour

1/4 cup packed brown sugar

1 tablespoon baking powder

1 teaspoon salt

1/2 teaspoon ground cinnamon

2 cups old-fashion rolled oats

2 cups milk

2 large eggs

1/4 cup vegetable oil, plus more for skillet

1. In food processor, combine flour, sugar, baking powder, salt, cinnamon, and 1 cup oats and pulse a few times to coarsely grind oats. In a large bowl, whisk together milk, eggs, and oil. Add dry ingredients and 1 cup oats and whisk jut until moistened.

2. Heat a large skillet (nonstick or cast-iron) or griddle over medium. Lightly oil skillet. Using 2 to 3 tablespoons for each pancake, drop batter in skillet and cook until a few bubbles have burst, 1 to 2 minutes. Flip pancakes and cook until browned on undersides, 1 to 2 minutes more. Repeat with more oil and batter.

Nutrition Information (per 4 pancakes) 296 cal; 10.8g fat(5.9g sat fat); 21.1g protein; 27.8g carb; 1.7g fiber.

To Freeze: coll pancakes on a wire rack, then arrange in a single layer on a baking sheet. Freeze until firm, about 30 min. Transfer pancakes to a resealable plastic bag and store in the freezer up to 3 months.

To Heat from Frozen: for a single serving, warm pancakes in the toaster or toaster oven. For larger batches, arrange pancakes in a single layer on a backing sheet. Cover with foil and heat at 350 degrees until warm, 10 minutes.

***What is a healthier option to Maple Syrup? Believe it or not you may want to stick with maple syrup! Maple Syrup is packed full of great nutrients such as potassium, calcium, magnesium, and manganese - all of which our body needs. Too make sure you are getting the most wholesome syrup you want to look for 100% maple syrup and the darker the better; make sure you read the ingredient list because there are bottles of corn syrup pretending to be maple syrup on store shelves. Maple Syrup has about 52 calories per tablespoon so you will want to measure out how much you use and avoid the urge to drowned your pancake.
For more info on Maple Syrup click HERE and HERE!

Other ideas to try with your pancakes:
-all natural peanut butter
-fresh berries or other fruit
-fat free cool wip, chopped nuts, and fruit
-or try the topping recipe below
1/2 cup low-fat vanilla yogurt
1 tablespoon strawberry preserves or raspberry preserves
1/2-1 tablespoon natural-style peanut butter
1. Mix all ingredients together until creamy.
2. If you would like to warm it, warm on low in the microwave until to desired temperature. It will be a little runnier that way.

Tuesday, May 5, 2009

The Biggest Losers Are!!

The Contest has come to an end and the winners were announced Saturday, May 2nd at the Linda Butters Memorial Fun Run! It was a wet but fun day - if you were not able to make it to the run here are the winners!

Men's Biggest Loser
Worth McCleery 40lbs
Men's 7-10%
Jeremy Stroup 25lbs
Hal Lewis 22lbs
Men's 1-6%
David DeBry 13lbs
Lane Clark 19lbs

Women's Biggest Loser
Cheryl Simpson 35lbs

Women's 7-10%
Mary Jo Ballou 16lbs
Kelsey Clark 21lbs
Women's 1-6%
Susan Plouzek 2lbs
Mary Erickson 7lbs

Congratulations to the Biggest Losers and those that won the drawings!

Wednesday, April 29, 2009

Farmers Market Shopping Tips!

I know we still have about a month till the local farmers markets open but over at the Healthy Eats blog there are some great tips for shopping at a farmers market. Check it out HERE!

Monday, April 27, 2009

Microwave Marvelous!

~Try this Fast, Easy and Healthy dish next time your in a hurry~

Steamed Cod With Ginger

-4 scallions, white and green parts separated and sliced

-2 tablespoons minced peeled fresh ginger

-2 tablespoons rice vinegar

-2 tablespoons vegetable oil

-1/4 teaspoon red-pepper flakes

-1 teaspoon sugar

-coarse salt

-4 skinless cod fillets (6 ounces each)

1. In a shallow 2-quart microwave-safe dish with a lid, stir together scallion whites, ginger, vinegar, oil, red-pepper flakes, and sugar. Season with salt. Marinate cod in dish 20 minutes, turning once.

2. Cover and microwave on high, 5 minutes. Let stand, covered, until fish is opaque throughout, 5 minutes. Top with scallion greens. Serve fish with rice if desired. Serves 4.

Nutrition info per serving: 215 cal; 8.2 fat (1 g sat fat); 30.7 g protein; 3.8 carb; 0.5 g fiber

-cooked brown rice, for serving (optional)

Source: Everyday Food

Friday, April 24, 2009

Finale Tonight!

Weigh Biggest Losers Finale is Tonight - April 24th!!
Where: Gene Fullmer Fitness Center

Time: 5:30-8:30 pm

Remember tonight is the finale of the contest where you come and have your blood pressure, cholesterol, glucose, and body fat tested again and see how far you have come.

If you attend the finale tonight and complete the health screenings your name will be place in a drawing for Great Prizes! The drawings will take place at the end of the evening and you do not have to be present to win.

The Contest whiners will be announced on May 2nd at the Linda Butter Memorial Fun Run; If you have not not registered for the race go to http://www.wjordan.com/ to do so.

Wednesday, April 22, 2009

Reward Yourself!

So we have come to the end and you deserve a reward for all of your hard work and success over the last few months. Rewards are extremely important when it comes to weight loss and keeping your motivation going long term. But what should you use as a reward? Food? Maybe Not! However, here are a few ideas to get you thinking about possible rewards.

-Go to the movies (but pack your own healthy treats)

-Get a pedicure/manicure

-Get a Massage

-Buy a new piece of clothing (to fit your new size)

-Rent a movie and have a lazy afternoon

-Buy a new cookbook or cooking utensils

-Gift your self something in the spirit of your new lifestyle: vegetable/rice steamer, smoothie maker, grill pan, etc.

- Get new workout clothes or running/walking shoes

-Buy new music

-Spend an evening papering yourself: take a bubble bath, read a book, etc.

-Go out dancing

-Buy a new swim suit

-Buy new exercise equipment: hand weights, heart rate monitor, body ball, etc.

-Buy a new tool for the garage

-Go for a weekend get away

Now it is also the time to incorporate rewards into your plan if you have not done so already. Set goals and then give yourself a reward after you achieve each one (i.e. for every 7 lb weight loss I get a pedicure). It may also be helpful to set one really big reward for when you have achieved all your goals. For example once you hit your ideal weight take that trip you have been planning forever, save and purchase a new wardrobe for the new you, buy a large piece of exercise equipment to help keep yourself healthy, etc.


Get the Grilling Season Started with Emeril's Lemon-Herb Grilled Shrimp!

Serves 4

Prep Time: 20 min + Marinating

-1.5 pounds large unpeeled shrimp

-1/2 cup fresh lemon juice (3 lemons)

-1/2 cup extra-virgin olive oil, pus more more grill

-2 tablespoons minced garlic

-1 tablespoon chopped fresh rosemary

-1 tablespoon chopped fresh thyme

-coarse salt and ground pepper

1. Using a pair of kitchen shears or a paring knife, cut through shell along the back of each shrimp. Devein shrimp, leaving shells on.

2. In a small bowl, combine lemon juice, oil, garlic, rosemary, thyme, 1 teaspoon salt, and 1/2 teaspoon pepper. Reserve 6 tablespoon lemon mixture for serving. Place shrimp and remaining lemon mixture in a resealable plastic bag; seal bag and shake to coat shrimp. Refrigerate 1 hour.

3. Heat grill or girl pan to high. Clean and oil grill. Remove shrimp from marinade, wiping off excess, Girl until opaque throughout, 2 to 3 minutes per side. Serve shrimp drizzled with reserved lemon mixture.

** Serve shrimp with corn on the cob, grilled vegetables, or rice pilaf!!

Nutrition Info - Per Serving:

291 cal, 13.6 g fat 92.1 sat fat); 34.9 g protein; 6.2 g carb; 0.6 g fiber

Source: Everyday Food

Tuesday, April 21, 2009

Final Weigh-In Tonight!!!!

We have come to the end - the finish line is within sight!!

Tonight is the last and final Weigh-In, so it is extremely important that you attend.

See you tonight!!

Monday, April 20, 2009

Community Supported Agriculture (CSA) & Farmers Markets

One of the best parts of eating healthy and living in Utah is all of the great local produce we have available throughout of the summer and fall months. And while it is not quite summer yet it is time to think about joining a CSA - aka Community Supported Agriculture. By joining a CSA, members basically buy a portion (or share) of a local farm’s harvest for the year. You pay an initial fee in exchange for a weekly box of fresh and seasonal items. Some CSA programs also offer members the chance to work off their share by helping out on the farm. You might pick up your goodies at the farm or a designated pick-up spot (some CSAs even offer home delivery). To learn more about CSA's check out the blog Healthy Eats .

If you are looking for local CSA's check out this link. Click Here.

If a CSA is not for you but you still love the idea of fresh, locally grown produce your in luck because there are great Farmers Markets all throughout the valley. Check out the links below:

SLC Farmers Market @ Pioneer Park

Listing of most of the Utah Farmers Markets

West Jordan Farmers Market
Julie Brown, Events Coordinator (801) 569-5119
Veterans Memorial Park
1985 West 7800 South
July 8 - October 21
Tuesdays 3-7:00 p.m.

Thursday, April 16, 2009

Chilled Shrimp Salad

1 clove garlic, chopped
1 tsp honey
1 tsp Dijon mustard
6 tbsp orange juice
1 tbsp olive oil
1 tbsp red wine vinegar
1/4 tsp salt

Juice and rind from 1 lemon
1 clove garlic, crushed
1 bay leaf
1 tsp black peppercorns
1 tsp salt
1.5 lb large shrimp (tail intact)
4 chunks watermelon (1lb each), cut from the rind, cut into cubes
1 lb heirloom tomatoes, cut into wedges
1/3 cup crumbled feta
1/4 cup fresh basil, torn

Combine all dressing ingredients in a blender. Fill a 4-qt saucepan with water and bring to a boil; add lemon juice, lemon rind, garlic, bay leaf, peppercorns, and salt. Add shrimp, cover, remove from heat and let stand until shrimp is cooked, about 15 minutes. Drain and cool 10 minutes, then refrigerate 30 minutes. Line large platter with watermelon and tomatoes. Top with shrimp, feta, and basil. Drizzle with dressing. Serves 4.

Nutrition Facts: 431 calories per serving, 9.6 g fat (2.5 g saturated), 3.7 g fiber, 49.4 g carbs, 41 g protein.

Recipe from: http://www.self.com/

Friday, April 10, 2009

Change Up Your Friday/Date Night!

The cliche dinner-and-a-movie gets old after a while, not to mention it is not always great for you healthy eating/weight loss plan. So, this Friday/Date Night try something new and active for a change. Here are a few ideas to get you thinking:

1. Mini-golf : no matter what your skill level putt-putt golf is a great activity that will keep you on your feet while enjoying the outdoors.

2. Dancing: whether your a fan of two stepping, line dancing, waltzing, or disco, dancing is a great activity that will keep you moving and burning extra calories. If your not comfortable getting your grove on in public crank up some music dance around the house!

Country Line Dancing -http://www.utahcountrydance.com/index.html

Learn to Tango - http://www.wasatchtango.org/

Ballroom Dancing - http://www.wrightwayenterprises.com/mac.htm

Salsa Lessons - http://www.salsainutah.com/salsa-classes.html

Studio 600 (smoke & alcohol free) - http://www.mystudio600.com/

For more dancing resources click HERE!

3. Play Catch: Use whatever you have on hand - a football, baseball, Frisbee, pillow, etc. and find your way to a local park (to burn even more calories walk to the park).

4. Bowling: Take the whole family along for a little 10 pin action. Bowling is great exercise (3 games) and if you go on a off night (Sunday - Thursday) you can save money!

5. Hunt for Hidden Treasure: Geocaching is a fun pursuit for all. It involves walking, hiking, clues and hidden treasure. Visit Geocashing.com to get started!

6. Play Like a Kid: Hit the park for a game of tag, red light green light, bocce ball, or swing on the swings and race around the jungle gym!

Thursday, April 9, 2009

And the Losers Are

Congratulations to the Biggest Losers of the week!

Kellie Olsen - lost 5lbs
Kathie Masich and Kelly Togisala - lost 4lbs

Jim Riding - lost 14lb
Olaf Questereit - lost 7lbs

The total pounds lost to-date are 597 pounds. This was a good week!

One Small Change

The Salt Lake Valley Health Department has just come out with a new campaign called "One Small Change - For the Health of it". This campaign is aimed at Salt Lake County residents to encourage them to make one small change to better their Health in 2009. Since all of you have just made some rather big changes now is the time to encourage family and friends to make changes as well. Also keep in mind it is all those small changes that you have made that have added up to the big changes you have seen!

Tell me what you think of the video!! The Health Dept would like your feedback - either here on the blog on on youtube.com.

Wednesday, April 8, 2009

Be a Healthy Bunny this Easter

With all the candy, deviled eggs, and the ham the Easter Holiday can be as much of a pit fall as the Christmas Season. However, it does not have to be if you plan ahead - there are lots of great healthy options/recipes that will allow you have all the traditional Easter foods you crave with out having them undue all your hard work.

Here are some resources for great main courses as well as healthy and tasty side dishes perfect for an Easter feast:

Healthy Eats Blog: Keep It Fresh and Light This Easter

Eating Well: Healthy Easter Recipes and Menus

Cooking Light: 4 Easter Menus

High Fructose Corn Syrup!?!?

Since the recent ads by the Grain Growers Association (like this one ) regarding High Fructose Corn Syrup the debate over whether or not it is "good" for us has been heating up. There are arguments on both sides of the fence and here is a sampling of what is being said:

In favor of HFCS

Against HFCS

Just Good Advise

What do you think? Do you eat HFCS? Do you avoid it? What about in Moderation? Tell me your take!

Thursday, April 2, 2009

And the Losers are...

Congrats to this weeks Biggest Losers...
Clara Biltz, Barbara Hayes, Marie Hickenlooper and Carissa Lettig - lost 4lbs
Marie Gourley, Candice Peay, Sarah Questereit, Cheryl Simpson, Christine Sommer, Cherideth Starr, and Carole Townsend - lost 3lbs

Hal Lewis, and Daniel Sommer - lost 5lbs
Brad Cordery - lost 4lbs
The total weight loss to-date is 576 pounds - Keep up the great work everyone!

Water Water Water!!!

Did you know that during one hour of vigorous exercise the average person sweats out one quart! Which means water is more important then we realize especially when we are exercising and trying to lose weight. To learn more about just how much H2O you need prior to, during, and after the gym check out the article Drinking Water During Workouts at sparkpeople.com. Bottoms Up!

Wednesday, April 1, 2009


Shrimp packs a wallop of protein (18 grams per 3 ounce serving), and with only 83 calories and 1 gram of fat per serving, it is healthy and so delicious.
Shrimp is also a nutritious alternative to other meat proteins. Shrimp is an excellent source of selenium. Selenium is an essential trace mineral in the human body. This nutrient is an important part of antioxidant enzymes that protect cells against the effects of free radicals that are produced during normal oxygen metabolism. The body has developed defenses such as antioxidants to control levels of free radicals because they can damage cells and contribute to the development of some chronic diseases. Selenium is also essential for normal functioning of the immune system and thyroid gland. Mounting evidence suggests a link-between selenium intake and reduced risk of cancer. Shrimp also has emerged as a very good source of vitamin D and vitamin B12.

Worried that shrimp is to expensive? Skip the fish counter and buy it frozen - you will be able to get good quality shrimp cheaper and shrimp thaws quickly so it can be ready to use in no time, plus it keeps much longer.

For more information and great recipes check out EATShrimp.com

Monday, March 30, 2009

And the Losers Are...

Congratulations to the Biggest Losers of the week!

James Judd - lost 3lbs
Jeremy Stroup and Mike Ybarguen - lost 2lbs

Bevelee Dinkelman - lost 5lbs
Carol Masich and Eldeane Sheffer - lost 4lbs

Great job everyone and remember the next weigh-in is tomorrow, Tuesday, March 31st from 5:30-8:00 pm. See you then!

Wednesday, March 25, 2009

One Day At a Time!!!!

Ok Friends, we have been at this weight loss/behavior change thing for 8 weeks now and some of us have seen the scale go down. However, some of us still have not seen the results that we wanted, but please don't give up and don't despair! It is important to remember that every one's body is different and everyone is going to lose weight at different speeds. It is also important to remember that healthy weight loss takes time (not what you want to hear, I know!) but the time is worth it. In the end you will be happier, healthier, have more energy, and most importantly you will keep the weight off!

Now, there are still 4 more weeks to go - if you have missed weigh-ins that's okay, recommit yourself and come back. If you have not lost the amount of weight you thought you would, that's okay, recommit yourself and keep coming. If your doing good, Keep Up The Great Work and keep coming and help support your fellow contestants!

Remember: You Can Do This - Rome Was Not Built in a Day - Take One Day At A Time!

The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before. – Steve Young

Tuesday, March 24, 2009

3 Easy (Healthy) Crockpot Recipes

Beef Vegetable Soup
Makes: 4 servings

1lb boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 - 14 1/2 ounce cans diced tomatoes
1 cup water
1/2 cup loose-packed frozen peas
Fresh parsley sprigs (optional)

1. in a 3 - 4 quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices and water. Stir until all ingredients are combines. 2. Cover, cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.

Nutrition Facts per serving: 269 calories, 28g protein, 29g carbohydrates, 4g fat (1g saturated), 4g fiber.

Cajun Shrimp and Rice
Makes: 6 servings

1 28-ounce can diced tomatoes
1 14-ounce can chicken broth
1 cup chopped onions
1 cup chopped green bell pepper
1 6-ounce package long-grain and wild-rice mix, such as Uncle Ben's
1/4 cup water
2 garlic cloves, chopped
1/2 teaspoon Cajun seasoning
1lb cooked, shelled and deveined shrimp
Hot-pepper sauce (optional)

1. In a 4 quart slow cooker, combine tomatoes with their juices, chicken broth, onions, bell pepper, rice mix with seasoning packer, water, garlic and Cajun seasoning. 2. Cover; cook on low-heat setting 5 to 6 hours or on high-heat setting 3 to 3.5 hours. 3. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer at high-heat setting. Sprinkle wit hot-pepper sauce if desired.

Nutrition Facts per serving: 223 calories, 21g protein, 32g carbohydrates, 2g fat (0g saturated), 3g fiber.

Vegetable and Chickpea Curry
Makes: 4 to 6 servings

3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup lose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

1. In a 4 quart slow cooker, combine cauliflower, chickpeas, green beans, carrots and onion. Stir in broth and curry powder. 2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2.5 to 3 hours. 3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over top.

Nutritional Facts per serving: 219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber.

Source: Fitness Magazine http://www.fitnessmagazine.com/

Monday, March 23, 2009

Workout Makeover

Lets be honest you can get into a rut when it comes to exercising. Often we get stuck in our comfort zone and head for the same elliptical machine day after day! While all exercise is good there are two things that can happen when you do the same workout day after day the first, is Boredom; when your brain abandons your exercise routine, your body is soon to follow. The second issue is our bodies become very efficient at doing the same exercise day after day so then it takes longer and longer to burn the same amount of calories as we did at the beginning.

So if your looking to get yourself out of an exercise rut or for new ways to mix up your routine try these tips:

Sick of Running/Walking on the Treadmill: Play with the control panel. After a 5-minute warm-up, jog for 2 minutes, then walk for 2 minutes, or sprint - surprise yourself! Repeat for 20 to 30 minutes and you have your self a great interval workout. Also try placing a pair of 5 - 8 lb dumbbells beside the machine, and jump off every 3 minutes to do 1 minute of arm toners.

Sick of Working out Solo: Find a workout buddy! Working out with others can instantly help your motivation and commitment to get to the gym everyday. Walkers can find local groups and organized walks at www.ava.org; Runners should check out www.rrca.org for organized events or local groups; or check out www.craigslist.com for other locals looking for a fitness buddy! An even better option is to inspire a friend or family member to get off the couch and become one of your workout groupies.

Sick of your Workout Video: Try a video mail delivery service like Netflix or Blockbuster ! Both companies can offer thousands of fitness DVDs which will provide you with an opportunity to try lots of different types of exercises and lots of different videos, so you can find ones that are just right for you.

Sick of the Elliptical: Have you tried going in different directions? After 4 minutes at a steady pace, set the resistance to 8 and do 4 strokes forward, then do 4 strokes backward, repeating for 2 minutes before returning to your original pace for another 4 minutes - plus every time you change directions you are working your core by maintaining your balance.

Try a Class: Often it is easy to give up early or to cut our workouts short, so check out a class at your local gym or rec center. Fitness classes are a great way to get in your exercise especially if you like the idea of not having to make up your own routine; they are also great to get you motivated and to give you new ideas to incorporate into your personal workouts.

Source: Fitness Magazine http://www.fitnessmagazine.com/

And the Losers Are!

Biggest Losers of Last Week Are...

Debbie Orchard - lost 5lbs
Carole Townsend m- 4lbs

Olaf Questereit - 4lbs
Roger Burdette, Lane Clark, Richard Copier, Seth Johnson, Worth McCleery and James Simpson - lost 3lbs
Keep up the great work everyone and we will see you for this weeks weigh-in tomorrow night at 5:30-8:00 PM.

Friday, March 20, 2009


Love French Fries but not what they do to your waist line? Try this great alternative by dietitian extraordinaire Ellie Krieger; and check out her blog HERE!

Garlic “Fries”
3 cloves garlic, minced (about 1 tablespoon)
2 tablespoons canola oil
3 large baking potatoes1/2 teaspoon salt, plus more to tasteCooking spray
1 tablespoon finely chopped fresh flat-leaf parsley

Preheat the oven to 450°F.
Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.
Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes.
Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately.

Makes 4 servingsServing size: 3/4 cup
Per Serving: Calories 270; Total fat 7g (Sat fat 0.6g, Mono fat 4g, Poly fat 2g); Protein 6g; Carb 47g; Fiber 3.5g; Cholesterol 0mg; Sodium 304mg

Wednesday, March 18, 2009

Go Buy A Cookbook

Are you sick of the same old healthy food? Well it is about that time when healthy eating is getting somewhat boring and while you still want to be good you are ready for a little variety in your diet. So now is the time to invest in a new cookbook, and yes it is an investment, and investment in your health. You want to look for a cookbook that list the nutritional information for each recipe so that you know how many calories each dish contains. Once you have chosen a new cookbook grab your apron and get in the kitchen - oh do yourself a favor and make notes in your cookbook so you know which recipes you like and what ingredients you changed.

Check out these great Cookbooks - You may find one that you like!

The Food You Crave: Luscious Recipes for a Healthy Life

The New American Heart Association Cookbook, 7th Edition

The Biggest Loser Cookbook

Biggest Loser Family Cookbook

The Healthy College Cookbook

American Heart Association Quick & Easy Cookbook

Monday, March 16, 2009

Happy Saint Patrick's Day!

Do you usually get your green on with the "traditional" Corned Beef and Cabbage? Well, you might want to skip the corned beef this year because it can pack a major punch of calories, fat, and sodium. Instead go for another traditional Irish recipe: Irish Stew, with 279 calories, 9 grams of fat, and 31 grams of protein this lean alternative will keep you on the right track and still allow you to celebrate in style!

Read the History of St. Patrick's Day Here

** Okay so you are ready bought the Corned Beef try the following recipe by Alton Brown- it skips the butter; and pair that beef with a salad and whole grain bread!
Corned Beef and Cabbage Recipe
2 to 2 1/2 pound Corned Beef Brisket
1tablespoon coarsely ground black pepper
1 teaspoon ground allspice
2 bay leaves
2 teaspoons kosher salt
1/2 pound diced carrots, approximately 4 small
1/2 pound diced onions, approximately 2 small
1 pound potatoes, peeled and chopped, approximately 3 medium
1/4 pound diced celery, approximately 2 stalks
1 small head cabbage, chopped, approximately 2 pounds
Place the corned beef, pepper, allspice, bay leaves and salt into a large 8-quart pot along with 3-quarts of water. Cover and set over high heat. Bring to a boil, decrease the heat to low and cook, at a low simmer for 2 1/2 hours.
After 2 1/2 hours add the carrots, onions, potatoes and celery. Return to a simmer and cook uncovered for 15 minutes. After 15 minutes, add the cabbage and cook for an additional 15 to 20 minutes until the potatoes and cabbage are tender. Remove the bay leaves and serve immediately.


Asparagus is one of nature's true food heroes as a source of protein, vitamin A, vitamin C, calcium, and iron. It's also high in fiber and potassium but low in calories which makes ideal if your trying to eat healthy and lose weight.

So how do you choose asparagus? - You want to look for bunches with firm stalks and tightly closed tips. Then store the brunch in the refrigerator with the stem ends wrapped in most paper towels and they will keep for several days. Prior to cooking you will need to trim the woody stem ends - the easiest way to to snap them off as they will naturally break at the right place.

Steaming Asparagus
In a large saucepan, skillet, bring ½ inch of water to a boil
Add a single layer of asparagus
Cover, reduce heat, and simmer until tender

Asparagus takes about 2-5 minutes to cook, depending on size and freshness.
*As soon as it turns bright green, it's ready.

Roasted Asparagus Serves 6 to 8
2 thin bunches asparagus, ends trimmed
2 tablespoons extra-virgin olive oil, plus more for serving
1 teaspoon coarse salt
1/2 teaspoon freshly ground pepper

Preheat oven to 425 degrees. Spread out asparagus spears in a large shallow roasting pan. Drizzle with olive oil; sprinkle with salt and pepper. Shake roasting pan gently so asparagus is completely coated in oil.
Roast in oven until spears are just tender. Cooking time will depend on thickness of asparagus, about 10 minutes for medium-thick asparagus. Pencil asparagus will take much less time; thick stalks will take more. Shake pan halfway through cooking time to keep spears from sticking. Just before serving, drizzle asparagus with olive oil and adjust seasoning
**The tips of roasted asparagus should be just crisp and the stalks golden brown and tender.

Try these great Asparagus Recipes:

Friday, March 13, 2009


A recent study by the American College of Sport Medicine (ACSM) has shed new light on just how much exercise is needed for weight loss. According to the ACSM adults need at least 250 minutes per week of exercise to lose a significant amount of weight. 250 minutes works out to be 50 minutes of exercise five days a week.

So what does this mean? Well, if you are currently only doing 30 minutes of exercise five days a week and you are not seeing the results you want then you need to increase the length of your workouts. Though, don't stress about going from 30 minutes to 60 minutes all at once but rather add on 5 minutes to each of your workouts every other day for a few weeks and in no time you will be at 50-60 minute workouts. Also if your not doing so already you will want to include weight lifting in your weekly workouts. Doing so will increase your fat-free mass which will help your body to burn more calories while at rest and reduce your health risks.

Thursday, March 12, 2009

And the Losers Are...

Congratulations to the Biggest Losers of the week!
Jeremy Stroup - lost 8lbs
Larry Tuttle - lost 6lbs

Brandy Jensen - lost 6lbs
Arlene McClanahan - lost 4lbs

The Total Weight Lost for the contest so far is 562 lbs - Keep up the Great work!

Do you feel like your doing everything right but the scale is not showing you the numbers you want? Well you not alone! Though just because the number on the scale is not going down does not mean that you are not making progress. More then likely you are still making great strides you just don't know how to measure progress without a scale. Check out this great short article titled - Measure Progress Without the Scale: An Arsenal of Tools for Your Motivation and find a few ideas to track your progress and stay motivated.

It also may be helpful to keep in mind that this is not a "Diet" it is a life style change, and life style changes take a longer time but have much greater long term payoffs in the end!

Be not afraid of going slowly; be afraid only of standing still. - Chinese Proverb

Tuesday, March 10, 2009

Create A Cookbook

Here's and idea - create your own personalized healthy cookbook. All you need is a binder and plastic sheet covers. You can organize your cookbook by meals, food groups, calories, etc. then as you make your meals note your changes to the recipes and how much you liked the meal. The next time you are wondering what to make for dinner grab your healthy cookbook which will be full of great tasting ideas that you have already tested!

P.S. You may want to put your name on your cookbook as family and friends are bound to be jealous.