Thursday, January 28, 2010

Peppermint Meringue Snowballs

Makes 3 Dozen
4 egg whites
1/4 teaspoon cream of tartar
1 cup granulated sugar
1/4 teaspoon peppermint extract, optional *
1/4 cup finely crushed candy canes or peppermint candy

Line two large baking sheets with aluminum foil and set aside.
Using an electric mixer, beat the egg whites and cream of tartar on medium speed until frothy. Gradually add the sugar, one tablespoon at a time, beating until whites stand in stiff, glossy peaks. This will take about 10 minutes. Beat in the peppermint extract as desired.

Preheat the oven to 200°F. Drop meringue by rounded tablespoon onto the baking sheets, leaving a 1-inch space in between. Sprinkle tops with crushed candy. Bake1 1/2 hours. Turn oven off and leave meringues in the oven for 30 minutes.
Let meringues cool completely before removing from foil. Store in an airtight container.

* Do not use peppermint extract containing peppermint oil (the meringues will deflate). For best results, use imitation (gasp!) peppermint extract.

Nutrition Information per Serving (1 meringue): 30 calories, 0g fat (0g saturated), 5mg sodium, 7g carbohydrate, 0g fiber, 0.5g protein

Peppermint Meringue Snowballs

Wednesday, January 27, 2010

Ways to Shave Calories

When it comes to healthy weight management, small steps add up. In fact, little changes in eating and activity level have a more positive impact on health than drastic ones. This is because you are more likely to stick with smaller changes over time. Extreme diets and intensive exercise regimens may work well at first, but they rarely last over the long term.

Healthy weight is all about balancing food intake with physical activity. Most of us could improve our energy balance by shaving just 100 calories a day off our usual intake. It’s not difficult:
  • Lighten up your favorite coffee drink with non-fat milk and sugar-free syrup.
  • Trim all fat from beef, pork and chicken. Remove the skin from poultry.
  • Dish up slow-churned, reduced-calorie ice cream in place of regular.
  • Enjoy raw vegetables with salsa or fat-free ranch dip instead of chips.
Small Changes Add Up
Here are more great ideas that will cut calories from your daily intake, possibly without your even noticing:
  1. Downsize Your Dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the dish we’re using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish.
  2. Savor Your Meals. Eating slowly helps you consume only what your body needs to feel satisfied. Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably full afterwards.
  3. Leave Some Food on Your Plate. This is especially important if you grew up in the “clean plate club.” By leaving even a few bites, you can focus more on your internal signals of satisfaction and less on eating food just because it is there.
  4. Don’t Eat Out of a Bag or Box. When you eat out of a package, you are likely to keep eating until it’s all gone – no matter how many servings the package actually contains. Pour one serving into a small bowl.
  5. Choose Your Glass Wisely. Here’s another place where our eyes play tricks on us. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
  6. Rethink Your Drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks with plenty of water.

Tuesday, January 26, 2010

“Mom, the House Smells Great” Roasted Chicken

Makes 6 Servings

1 ½ tablespoons extra virgin olive oil
Zest of 1 lemon
1 tablespoon finely chopped fresh basil, or 1 teaspoon dried basil
2 teaspoons finely chopped fresh rosemary, or 1 teaspoon dried rosemary
1 teaspoon kosher salt
1 teaspoon bottled crushed garlic or 1 to 2 garlic cloves, minced
One 4- to 5-pound roasting chicken
Salt and freshly ground black pepper

Preheat the oven to 350°F.
Combine the olive oil, lemon zest, basil, rosemary, salt, and garlic in a small bowl and mix well.
Place the chicken on a work surface or cutting board. Loosen the skin from the chicken breast and drumsticks by inserting your fingers and gently pushing between the skin and meat. Rub the seasoning mixture under the loosened chicken skin. Sprinkle the chicken with salt and pepper.
Place the chicken, breast side up, on a broiler or roasting pan in the center of the oven. Bake until the chicken turns golden brown and an instant-read meat thermometer registers 180°F, about 1 hour and 20 minutes (18 to 20 minutes per pound).
Remove and discard the skin. Slice the meat and serve.

Nutrition Information per Serving: 190 calories, 10g fat (2g saturated), 300mg sodium, 1g carbohydrate, 0g fiber, 23g protein, 10% iron

Monday, January 25, 2010

Back to Basics for Healthy Weight Loss

While there are plenty of ways to lose weight, maintaining your weight loss over the long term is often unsuccessful. If you've lost and found the same pounds several times before, it's probably time to go back to the basics of a healthy weight:
  • Prevention of weight gain or stopping recent weight gain can improve your health.
  • Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
  • Adopting a healthy lifestyle – eating smarter and moving more – can improve your health status even if you don't lose any weight at all.
  • If you want to maintain a healthy weight for the rest of your life, it's all about energy balance. Here are three basic steps for success:
Make Smart Choices from Every Food Group

Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what you need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals from all the MyPyramid food groups.

Where can you find these smart choices? When you go shopping, look to the four corners of your supermarket:
  • Fruits and vegetables from the produce aisles
  • Whole grains from the bakery
  • Low-fat milk products from the dairy case
  • Lean proteins from the meat/fish/poultry department.

Here's an easy way to eat more produce: Enjoy one fruit and one vegetable as a snack each day. It's quick, easy, tasty and very nutrient-rich.

Get the Most Nutrition from Your Calories

The biggest nutrition problem for most Americans is posed by high-fat, high-sugar foods and drinks, such as snack foods, candies and soft drinks. Eating smarter does not mean you have to immediately go sugar-free and fat-free. You can make a big difference in your calorie intake by just eating and drinking smaller portions and by making empty calorie choices less often.

The key is to moderate, not eliminate. Watching portion sizes is an easy way to cut back without cutting out. If you want to consume less sugar, limit your soft drink intake to one can a day and switch to sparkling water the rest of the time.

Balance Food and Physical Activity

What you eat is just one part of the energy balance equation. The other is your physical activity. Most of us take in more calories than we spend on our daily activities.

Finding a healthier balance means fitting more activity into your day. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. How much activity do you usually get now? If it's only 15 minutes, try adding a 15- or 20-minute walk during your lunch break.


Friday, January 22, 2010

Physical Activity Calorie Chart

The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.

American Heart Association

A Sub to Love

Makes 1 Serving

One 6-inch whole wheat sub roll, halved
1 to 2 romaine lettuce leaves, trimmed
2 thin slices deli salami
1 to 2 slices reduced-sodium turkey breast
1 slice provolone cheese
1/2 teaspoon Italian salad dressing
Freshly ground black pepper, optional

Layer one side of the roll evenly with half the lettuce, the salami, turkey, cheese, dressing, pepper as desired, and the remaining lettuce. Place the remaining roll half firmly on top.
Slice in half, wrap in plastic wrap or place in a zip-top bag, and pack in your child’s lunch box.

Nutrition Information per Serving: 320 calories, 12g fat (5g saturated), 740mg sodium, 35g carbohydrate, 5g fiber, 17g protein, 10% vitamin A, 20% calcium, 10% iron

A Sub to Love

Thursday, January 21, 2010

Berry Good French Toast

Makes 2 Servings

Strawberry Topping
1 cup frozen strawberries
1/4 cup of water
1 tablespoon granulated sugar
Pinch of salt

For the topping, place the strawberries, water, sugar, and salt in a small saucepan.
Place over high heat and bring to a boil. Reduce the heat and continue to cook at a low boil, stirring every few minutes, until the berries break down and the mixture is nice and syrupy, 15 to 20 minutes. To speed things up a bit, use the back of a spoon to smoosh the berries against the side of the saucepan as you stir.

French Toast
2 large eggs
1/4 cup 1% lowfat milk
1/4 teaspoon ground cinnamon
4 slices 100% whole wheat bread
1 teaspoon canola oil
Powdered sugar

Whisk together the eggs, milk, and cinnamon in a large bowl.
Heat the oil in a large nonstick skillet over medium-high heat.
Dip the bread in the egg mixture, one slice at a time, and coat evenly. Place the bread in the skillet and cook until the bottoms turn golden brown, about 3 minutes per side.
Sprinkle the bread with powdered sugar and to
Top with the strawberry topping. A fun twist to syrup on French toast

Nutrition Information per Serving: 290 calories, 10g fat (2.5g saturated, 0.4g omega-3), 350mg sodium, 38g carbohydrate, 5g fiber, 15g protein, 45% vitamin C, 15% calcium, 15% iron

Berry Good French Toast

Wednesday, January 20, 2010

Healthy Weight – It’s Not a Diet, It’s a Lifestyle!

When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Staying in control of your weight contributes to good health now and as you age.

Losing Weight
What is healthy weight loss?

It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.

Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.

Step 2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —

Forgiving (less than perfect)

For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.

Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

Step 4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.
Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

Step 5: Continually "check in" with yourself to monitor your progress.
Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

What is Healthy Weight Loss?
Getting Started

Tuesday, January 19, 2010

Weigh Biggest Loser Contest Kickoff...TONIGHT!

The Contest Kickoff Begins Tonight!
Time: 6:30pm
Location: Gene Fullmer Recreation Center (8015 S. 2200 W.)

Tonight is the official kickoff for the contest.  We will have an orientation in which we will go over the contest rules etc. Following orientation we will take your beginning measurements.  Initial measurements will include:
  • Weight
  • BMI (Body Mass Index)
  • Body Composition (% body fat)
  • BMR (basal metabolic rate) 
  • Waist Circumference
  • Blood Pressure
  • Blood Glucose
  • Cholesterol Testing
  • Photo (before and after pictures - Optional)
See you TONIGHT!

Monday, January 11, 2010

Hurry...Sign Up Today!

Friday, January 15th, 2010 is the last day to sign up for the 3rd Annual Weigh Biggest Losers of West Jordan Contest.  You can sign up as an individual or get other friends and family involved and sign up as a pair.

The contest kickoff will be begin on January 19th at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 6:30pm-8:30pm.

For more details on the contest view the previous post on this blog.

Sign Up Now! Click Here!