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 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:

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 -

Learn to Tango -

Ballroom Dancing -

Salsa Lessons -

Studio 600 (smoke & alcohol free) -

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 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

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 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