I'm a Mall Walker!

I've needed to get back into exercising a long time ago, like about 5 yrs ago when I had our first son. But since he's been going to preschool, i've recently started walking at the mall. I know the first thing I thought of was,"I'm going to be the youngest person that goes to the mall to get exercise." It's really not that bad and I have seen others younger than myself. Crazy I know but I have to get started, again!

A New Start

Any health related new year's resolutions?  Lets hear them!

Happy Holidays

I copied this article straight from the Fitness Ridge Blog.

With Thanksgiving this week as well as Christmas right around the corner, some of you may be worried about how to fit it all in with your weight loss goals. The important thing to remember is PORTION SIZES. I really feel like holidays should be filled with yummy foods without guilt. If you want the pie, eat the pie. If you want the potatoes, eat the potatoes. Just be sure to watch the amount. Also, decide if it is worth it. Everyday goodies like store bought cookies or crackers may not be what you want to splurge on. Instead, save room for your Grandma's famous pumpkin pie that may only come once a year!


Here are the Facts:

Nutritional Facts for Traditional Holiday Foods


Turkey, 4 oz= 130 calories, 5 g fat

Glazed Baked Ham, 4 oz= 140 calories, 4 g fat

Gravy, 1/4 cup= 50 calories, 2 g fat

Potatoes, mashed, 1 cup= 250 calories, 9 g fat

Sweet potatoes, mashed, 1 cup= 258 calories, 1 g fat

Stuffing, 1/2 cup= 180 calories, 9 g fat

Green Bean Casserole, 3/4 cup= 160 calories, 10 g fat

Cranberry sauce, 1/4 cup= 110 calories, 0 g fat

Roll, 1 small= 120 calories, 1 g fat

Egg Nog, 1 cup= 360 calories, 20 g fat

Gingerbread cookie, 1 small= 190 calories, 3 g fat

Sugar cookie, 1 small= 165 calories, 9 g fat

Fudge, 1 oz= 140 calories, 4 g fat

Pecan pie, 1/8th of 9” pie= 508 calories, 29 g fat

Apple pie, 1/8th of 9” pie= 400 calories, 20 g fat

Pumpkin pie, 1/8th of 9” pie= 316 calories, 14 g fat

Fruit cake, 2 inch square = 140 calories, 4 g fat

Here is a sample meal for 800 calories. You can adjust if you would like to eat less but this is a reasonable amount for a holiday meal.

4 oz Turkey = 130 calories

1/2 cup Mashed Potatoes = 125 calories

2 tbsp Gravy = 25 calories

1/2 cup Stuffing = 180 calories

1 small Roll = 120 calories

2 tbsp Cranberry Sauce = 60 calories

1/2 slice pumpkin pie = 160 calories


While I don't believe in sacrificing on holidays, you should be aware that the average holiday dinner alone can have about 3,000 calories and most people will also munch away another 1,500 from appetizers and drinks before the meal even starts. Combined, that will be about 4,500 calories, which is more than 2 1/4 times the average daily calorie intake and almost 3 1/2 times the fat. In fact, the average person may eat enough fat in one holiday meal to equal three sticks of butter! Here are a few tips to help you stay a bit more on track.



1. Don’t skip meals! If you have learned nothing else from me, I hope you will at least do that. Starving yourself will result in a lower metabolic rate and will make you ravenous for food which will result in eating more than you may have planned. (Remember the hunger scale and don’t get below a “3”!)

2. Start meals with a salad, veggies or a broth based soup. Research shows when meals are started with high volume, low calorie foods such as these, people tend to eat 12% less calories than they otherwise would have.

3. Eat lower fat and reduced calorie foods for the days in advance of the holiday feast and for the days after.

4. Build your plate to be 1/2 fruits and vegetables, 1/4 lean proteins and 1/4 whole grains. Remember those balanced meals!

5. Avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. At parties and holiday dinners, people tend to eat (or keep eating) beyond their body’s physical hunger simply because food is there and eating is a “social thing.” (Remember the hunger scale!) To avoid recreational eating, consciously make one plate of the foods you really want. Eat it slowly and enjoy it. When you’re done, pop a mint or stick of gum in your mouth, get a tall glass of water and sip on it throughout the night. Position yourself away from the food as well.

6. Prepare for handling your worst temptations; if you want a piece of pumpkin pie, tell yourself you can have some and just watch the portion size. Remember, telling yourself you can’t or shouldn’t could lead to preoccupation and binges with that particular food.

7. If cooking, provide low-fat, low-calorie foods or ask if you can bring a side dish. You can cut back on fat by 1/2 and sugar by 1/3 and still get good results when cooking or baking. Roasting root vegetables can make a great healthy side dish. Make stuffing with wild rice or whole grain bread. Take the skin of the turkey breast. Mash cauliflower instead of potatoes. Provide a nice tray of fresh veggies and dip. Bring whole grain dinner rolls. Limit condiments, sauces and gravies. All of these will add up!

8. Make traditions with family and friends that have nothing to do with food. Take a walk, play games, or compete in a Thanksgiving Day Turkey Bowl! Celebrate what the holidays are really about!

9. Remember that the holidays are truly only 3 days, Thanksgiving, Christmas (or Kwanzaa or Chanukah which is 8 days) and New Year’s. Three days of indulging a little is not enough to do too much damage. It is the vicious cycle of not enough exercise and too many calories for the 3 or 4 months during the holidays that causes weight gain during this time of year.

10. Sign up for a 5K or fitness walk to keep your mind focused on fitness goals. Keep up with your exercise during the holidays and try to be even more active to offset the extra calories.

11. Limit alcoholic, carbonated and sugary beverages. Have one if you must and then switch to water. Remember, it is easy to overdo on calories in liquid form.

12. Keep minimal snacks and goodies on hand. Only bake enough to give away or for a party. Out of sight, out of mind!

13. And finally, it may be more realistic to focus on weight maintenance rather than weight loss during the holidays. If you can continue to lose weight that is great but don’t give yourself unrealistic expectations.

What holiday tricks work for you?

...and above all, HAPPY HOLIDAYS!

Emily Fonnesbeck RD,CD

Diet Update

So its been about 7 weeks since my husband and I started our diet and we're so excited about the results! The first 3 weeks is the losing period and then the next 6 weeks after that is the maintenance period. During the first 3 weeks it was very strict on the amounts of food, what we could eat, and when we could eat...No sugars and starches and even the types of vegetables we could have. The first 3 weeks of the maint. you still can't have any sugars or starches but you can eat more of a variety, and eat until your full....no more weighting everything. For desserts we were able to have sugar free pudding with sugar free cool whip or sugar free/fat free frozen yogurt with fruit. It was so nice to finally get a treat...If any of you know me, you know how I am with my sugar! :)I thought I would really miss my soda pop but I haven't at all...just missed the treats. During the first 3 weeks I lost 13 pounds (which is right where I wanted to be) and my husband lost 28!! WAHOO! I'm back to pre-baby weight and he is back to pre-wedding weight! He is loving all the attention he is getting about his weight loss (you'll never catch him admit it though). Everyone says he looks so much younger. The only place I thought I was losing was in my belly but my brothers tell me they see it in my face too. (that was new to me, I didn't think my face was chubby) That's the first place I saw a difference in my husband is his face. During the last 3 weeks of maint. you can start slowly adding sugars and starches back in. I had a turkey hoagie yesterday for lunch and since I haven't had bread in over 6 weeks it was by far the best sandwich I've ever eaten!!! The first week of all this was by far the hardest thing either of us chose to do. It was mentally, and physically draining! I will admit that on day 7 we broke down and cheated. We were both so weak we could barely get out of bed, and just couldn't focus and function. We went to Arctic Circle and I got chicken fingers (I only could get 2 down before I was too full)and he got a taco salad. Immediately upon eating, we felt completely normal again, and were able to go back to the diet. After that, it has flown by and was completly worth it. I would totally do it all over again. I am also happy to report that my sister in-law who did this diet before and lost 50 pounds, is back on it again and has lost another 20...so proud of her!

Any Takers?

Does anyone know of a personal trainer that would trade for massage?

Any Takers?

Does anyone know of a personal trainer that would trade for massage?

Brain!!!!!

Here is a great article about exercise and the brain- http://www.marksdailyapple.com/the-fit-brain/#more-14427. I am a firm believer that regular exercise is beneficial to your brain.

Mmmm for a minute, but good bye sugar for a while.

I know this isn't an inspiring post, and I hope it isn't taking away your drive! I am enjoying some cinnamon swirl bread from Kneaders bakery, made into french toast with syrup, and strawberries!! I know it's so unhealthy and fattening, but my husband and I are starting up our new super strict diet on Monday, and I don't know how I will survive 6 weeks without any of the good food I'm so used to. So I am enjoying the last bit of sugar i can have for a while. I guess I must be the pickiest eater because there is hardly anything on the diet menu that I like. And there is absolutely no sugar allowed! For all of the torture I'm about to go through, I sure hope it works! LOL!! Although Working out has made me feel better, it hasn't changed my baby pouch at all, no matter how many crunches or how long I ran. So, I decided it's time for something a bit more drastic! And I've heard with this diet, that's the area you lose fat first. Good bye sugar, soda and watermelon, it was a fun summer! Hello to all of the veggies and fish I hate so much. (who would have thought that a diet wouldn't allow corn, peas, or green beans) I will be drinking some nasty herbal green tea, and water only! I will be eating chicken and steak (with very limited seasoning) so often that I hope I still like it by the time I'm done. The first 3 weeks will be the toughest. The last 3 weeks I can start adding some of the other foods back in so my menu won't be so limited. Since Alex is on board for the ride with me, hopefully it will make things easier. My sister-in law is the one person who is a bigger sugar junky than me, and if she can do this, then there are no excuses for me. She went on this diet in June and has lost 45 pounds. She's AWESOME!! Wish us luck!!

Sick!

Ok, so I've been on hold for 45 minutes and maybe my time would be better spent if I stood her and did lunges or something, but I'm not.  I'm surfing the web and  I've come across some very interesting information.  Check out  this site   (I must admit that the cookies look GOOD) and here is an article that goes with it form the Fitness Ridge Blog

Monday, August 16, 2010

Genes vs Environment
I made the mistake of looking at this article (click on the link) while eating lunch the other day. Warning, it might make you lose your lunch, or at least lose your appetite.
But it did get me thinking. Why is this OK? I really do feel that we are looking in the wrong places for the "cure" to obesity. And Marion Nestle agrees with me. Researchers are spending so much time looking for the "obesity gene", and while I think that research is important, I don't think we are going to find the answer there. In 1980 we saw a marked increased in overweight and obesity in this country. It has steadily increased since then, more so than any past three decades of our existence. Do we really think that there was a change in the gene pool? Suddenly we just don't have any self-discipline? I don't think so. I think it will always come back to the fact that there is cheap, unhealthy food everywhere you go. And A LOT of it. We are only going to be as successful as our environment allows us to be. And right now our environment is toxic. The portions, the quality, the locations...it is too much. The mother who's stroller is stocked for famine, drive through windows because heaven forbid you get out of the car to get your food, marketing campaigns that make food appear to be healthy and fast food restaurants in schools. Food has become too available and there is a constant draw to eat.
So what do you take from this? First, awareness that this isn't normal or healthy. Second, realizing that you need to take control of your immediate environment to ensure you can lead a healthy lifestyle. And third, quit blaming genes. I realize we come in all shapes and sizes which does depend on genetic makeup. But I am not asking anyone to be skinny. I want you to be healthy. Find your healthy weight by eating well and exercising.
My husband had wise words for me a few years ago: "If you can't control it, don't worry about it. If you can control it, do something about it."
Emily Fonnesbeck RD,CD

Still in need of some motivation, any ideas besides signing up for races?

Pina Colada Protein Style

I get Bountiful Baskets and it’s the best thing ever, but sometimes we have more produce in our house than we can eat (like 3 pineapples or 4 coconuts) so I cut them up and throw them in my freezer. Then I just add them to fruit smoothies or protein shakes. I developed a Pina Colada recovery drink, here’s the recipe:

8oz of milk, soy milk or almond milk
½ banana
A few chunks of fresh or frozen pineapple
A few chunks of fresh or frozen coconut
1 scoop of vanilla protein powder

Blend in a blender.

It’s actually better if the fruit is frozen, but fresh is fine. I also add things like 1/8 or ¼ cup of plain greek yogurt or cottage cheese sometimes. The Greek yogurt changes the flavor a little bit, but the cottage cheese (as gross as it sounds) just makes it creamier. I don’t want to add a ton of calories to a recovery drink so if I add cottage cheese I usually call it a meal. I have even added a little bit of spinach and it didn’t change the flavor either.

If you try it, let me know what you think.

Because I Complained

Ok... I'll post something.  So, I just got done reading this book and it totally inspired me to be a better eater. SO SO much of being healthy is based on what we put into our bodies.

SPUDMAN!

I just got done with the spudman. What a great race. It was an olympic distance triathlon which is 1 mile swim, 25 mile bike, and a 6.2 mile run. We started off with the swim. Everything went well. I got out of the water not even feeling tired. Then the bike went well also. I think I needed to drink a little bit more water on the bike than I did. When I got off the bike it was 93 degrees. HOT!! The first 3 miles of the run went really well, in fact I was on a faster pace than I had anticipated, then heat exhaustion set in. I started seeing little stars. I may have been a little dehydrated as well. they only had 2 water tables on the run. I stopped at mile 5 and drank a bunch of water and dumped a bunch on my head, which really slowed me down, but I finished. My goal was to finish in 3 hours and my final time was 3 hours and 2 minutes. If you are thinking of doing a triathlon, do it. they are a blast.

Where did everyone go?

I'm just saying, this had turned into a not so motivational site.  Maybe we should change that.  I don't know about you guys, but I'm still in need of a little push.  So, how is everyone doing?

Low Cals

Anyone have or know of a good place to find low calorie recipes? I am looking for some that are 350 or less per serving. I am hoping to find some that are not too strange and that I can make and they will still be edible/filling for someone that is not trying to loose weight. :) Also if anyone has any suggestions on good snacks, quick lunches or anything else I am all ears! I am a bad snacker so I am going to try to bring more fruits and veggies to work so that when I get the munchies, I can eat those instead of cookies, candy or chips. I am going to try starting out to stick to about 1600 a day. Thanks!

Sprint Triathlon!

Hey there,
I just got done with a sprint triathlon last week. I had a blast. I got 163rd out of around 400. The swimming was the hardest by far! If anyone is contemplating doing a triathlon, I would highly recommend it. It feels great to finish. I hope to do another one in may and the Idaho Spudman in June. If anyone wants to come up to boise and do them with me, they are welcome!

Working Out Morning or Night?

I was wondering if anyone knows if it is better to work out in the morning or at night.  I prefer to work out late at night like around 8 or 9, but my sister in law says that it is better to work out in the morning.  I was wondering if this is true and if so why?  I didn't think it mattered just as long as you were getting in your daily calorie burn.  Also another question... What is the best way to use protein powder (with water, with milk, before a workout, after a workout?) and can it make you gain weight?  Thanks! :)
Jamey

It's National Nutrition Month

I LOVE nutrition! I love learning about it and I love putting things that are good for me into my body (I also like things that aren’t so good for me, but we won’t go into that) so you can imagine how excited I was when my fabulous neighbor knocked on my door the other morning with a spinach smoothie. Sounds gross, but it was actually really good. As long as you have banana or some form of fruit you can’t taste the spinach, but you are still getting all of the benefits from the spinach.  Try it, you might like it.

MS Tour 2010 Questions

If anyone has any questions about becoming a participant/rider in MS Tour 2010 PLEASE email me! (Darlene, I answered some of your questions in a comment to my original post! Thanks for your interest!) It would be fantastic to have more team members and friends to ride with!

If we register before 3/31/10 fees are only $35.00 and I have a discount code (SAVETEN) that allows registration fees to be reduced to $25.00.

My email is:

pattysnyder1@gmail.com

Please do email and consider riding! If riding does not interest you, please email me if you have questions about volunteering. The volunteers really do make this event wonderful! It is truly a great cause!

I have both family and friends who have MS and have taken care of many patients with it. That is just some of my inspiration to raise the money and ride!

Thanks!

MS Tour 2010

Hey everybody! My husband and I are riding in the MS Tour this year. The event is on June 26th and 27th. We are signed up for 75 miles. We rode a couple of years ago and it was a blast.

For those who don't know, it takes place right here in Cache Valley! You start at the fair grounds and ride the route that you have pre-selected. On Sunday (the 27th) the ride is up Blacksmith Fork Canyon.

We ride because we both have a friend and my sister-in-law who have been diagnosed with MS. In riding we need to raise money! If you possibly can, please donate. You can do this by clicking on the link below:

http://main.nationalmssociety.org/site/TR/Bike/UTUBikeEvents?px=5301258&pg=personal&fr_id=12531

If you would like to ride that would be even better! I am registered with Team Harmons. Upon clicking the link above you can either click to donate or click to join. Registration fee's right now are $35.00, but will go up to $45.00 after 3/31/10. If you are interested in riding, there is a minimal of $250.00 that must be accrued in donations. You can collect donations up until the very night before the ride.

I highly suggest riding. It is a blast, plus you raise money for a fantastic cause!