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 -
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

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

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 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!