The Goodness of Grains

Lets talk Carbohydrates! - In recent years Carbs have gotten a bad rap mainly due to several popular diets. However, carbs are not all bad or all good. Some carbs promote health while others, when eaten in abundance, can increase ones risk for diabetes and heart disease.







Carbohydrates are most commonly found in grains and grains are generally divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel while refined grains have been processed to remove the bran and germ. Grains are processed to give the grain a finer texture and improve their shelf life. However, the processing of the grain removes dietary fiber, iron, and vitamins that are extremely useful to our bodies. Ideally all of our daily grains would be whole grains however that may be somewhat difficult, so the USDA recommends that half of all the grains we eat should be whole grains.





The amount of grains you need depends on your age, gender and level of exercise. This chart by the USDA is helpful in determining the how many servings you need.


http://www.mypyramid.gov/pyramid/grains_amount_table.html


You may also want to check out the MyPyramid.gov website (link below). This website provides great information regarding grains (& other foods), including what counts as a serving, info on nutrients and health benefits, as well as tips to eating more whole grains.

http://www.mypyramid.gov/pyramid/grains.html



You may also find this article from the Harvard School of Public Health insightful, it is tittled Carbohydrates: Good Carbs Guide the Way -

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates-full-story/index.html


***Need a snack while you watch a movie this weekend? Try Popcorn - 3 cups air popped (no butter or salt of course) is one serving of grains and less then a 100 calories.

Caffeine

During the 1st weigh-in we received questions regarding many different topics and one of the questions we receive was regarding caffeine and how to quit.



Caffeine is one of those substances that has successfully infiltrated everyday life. In fact it is estimated that in North America between 80% - 90% of adults and children regularly consume caffeine. Caffeine is found in everything from coffee, tea, and soda to chocolate, gum, and even bottled water. While it has not been proven that caffeine causes significant life-threatening risks such as cancer and heart disease it has been linked to several health issues such as: increase in hypertension risk, decrease of liver function, tooth decay, addiction, anxiety, disrupted sleep habits, as well as interfering with weigh loss and decreased libido. While caffeine may not be something that you want or plan to quit it is wise to be educated regarding the amount you are consuming and possible side effects.



For more information follow this link:



http://www.caffeinedependence.org/caffeine_dependence.html#top



If you're interested in quitting or reducing your caffeine consumption you may find these links helpful. They discuss different ways to quit caffeine and what you can expect.



http://www.wikihow.com/Quit-Caffeine



http://www.wisebread.com/stop-being-a-slave-to-starbucks-how-to-quit-caffeine



If your looking for an alternative to the soda/carbonation that you crave. Check out Cascade Ice Sparking Water - with 2 to 4 calories a serving, no caffeine and flavors like Wild Berry, Pomegranate Berry, Raspberry Black Currant, Key Line, Lemonade, and Pink Grapefruit, you can have a treat without falling off the wagon.

Web Workouts

Need some help in the exercise department? Want a Personal Trainer? Too Expensive? Well check out this great website by the Utah Department of Health - it has workouts created by a certified trainer Brett McIff that will help you build strength and shed pounds. The website has detailed fact sheets, video demos of each exercise, along with advise on getting started. The best part is all of the exercises can been done in the comfort of your own home.



So whether you're a beginner or looking for ways to spice up your routine this website is for you!


http://www.checkyourhealth.org/pa/wow.htm

Tonight is the 1st Weigh-In!

The first Weigh Biggest Losers weigh-in is tonight at the Utah Career College from 5:30 - 8:30 pm. Remember all weights are kept confidential and there will be no video cameras present!

Hope you are excited, we'll see you there!

Utah Career College
1902 W 7800 So
West Jordan, UT
**West Building
5:30 pm - 8:30 pm

Map

Gear to Get You Going

Let talk gear that’s not going to break the bank but will help you reach your fitness and weight loss goals.

Water Bottle: Now is the time to get a good water bottle and take it with every were you go. It is recommended that we drink 8 glasses of water a day, that is 64 oz of water each day which can be really difficult to get if we are not consistently trying. Water also aids in weight loss – water is a natural appetite suppressant and developing a good water drinking habit can help in achieving and maintaining a healthy body weight. In fact being dehydrated can make it harder to lose weight. So which water bottle do you buy? That depends on what you like so it is best to take a trip to your local sporting goods store to see what is available. However, if you’re looking for a bottle that you can keep on your desk day in and day out, that is BPA-free (BPA is a compound found in some plastic that is considered to be hazardous to humans) and affordable, check out these two options.

http://www.nalgene-outdoor.com/

http://www.camelbak.com/betterbottle/

Hint: Look for a bottle that is 32oz, that way you only have to fill it twice a day and you have had your 64oz, even better fill it with ice water and burn an extra 70 Calories.


Lunch Boxes: Often we find our selves grabbing a quick bite from a fast food restaurant or running to the vending machine for lunch. However, we can take control of our calories and make better food choices when it comes to lunch time. The key to being successful when it comes to lunch it to plan ahead: before you go to the grocery store make a list and make sure you add lunches to the list, then be sure to make your lunch the night before – this will save you time in the morning and money in the long run! The great thing is lunch boxes are no longer just for kids there are tons of new options that promote healthy eating and are inexpensive. Now is the time to do some Internet shopping and get yourself a new cool lunch container to aid you in your weight loss goals. You have to eat to lose weight!


Snack Baggies: Healthy snacks are vial to the weigh loss process; however, too much snacking can quickly become a bad thing. That is why the little snack baggies (half the size of a sandwich bag) are the perfect tool for healthy snacking, they hold just the right amount to give you a good 100 calorie snack but not so much that you over indulge. You can find these great little baggies in any grocery store and you may want to pick up a box.

Snack Ideas (100 Calories):
¼ cup raisins
28 grapes
1 cup blueberries
25 baby carrots
48 pretzel sticks
6 dried apricots
20 pickle slices
2 Tbs. pumpkin seeds
20-24 Almonds (160 Calories)
45-47 Pistachios (170 Calories)
Apple
Banana – medium
Orange
Low fat string cheese (check Calories)

Hint: Make your snack baggies for the rest of the week on Sunday and then only take what you need for the day with you.

Workout Tunes: Lets face it, exercise is much more enjoyable when you’re rocking out to good music. Unfortunately not all of our favorite music is going to get us pumped up and motivated during our workouts - there is nothing like a slow song to zap our energy. So, whether you use an iPod, Zune, diskman, walkman, or 8-track get a good exercise mix that will keep you motivated and enjoying your workout. If you need some help putting one together you’re in luck there is lots of suggestions just a click away – Google “workout music playlist” or “exercise music playlist” and have fun constructing your personal exercise album. You may also want to check out iTunes and other online music sellers, often they have exercise mixes available.

If you have questions, comments, or suggestions for blog topics please please please leave a comment!