Thursday, February 25, 2010


Some carbohydrate foods are better than others. Below is a list to help make good choices of your carbohydrates.

Good Sources of Carbohydrate
♦ Vegetables (all kinds)
♦ Fruit (limit quantity if trying to lose fat)
♦ Oats and oatmeal
♦ Brown Rice
♦ Yams
♦ Lentils
♦ Whole Grain Breads
♦ Whole Grain Pitas
♦ Whole Grain Cereals
♦ Potatoes

Carbohydrates to Avoid or Limit
♦ White Pasta
♦ White Rice
♦ White Bread
♦ Instant Oatmeal
♦ Fruit Juices
♦ Bagels
♦ Donuts
♦ Muffins
♦ Sweets and Candies
♦ Processed Breakfast Cereals

The Simple Rule - If in doubt choose carbohydrate foods that are unprocessed or minimally processed.

—FreeDieting, the Weight Loss Guide

Wednesday, February 24, 2010

What do YOU do for exercise?

I would love to know what you do for your exercise. Do you exercise inside your home, outside or in the gym. Tell us what you do & why. Do you do this because it is convenient with your schedule or do you do it because it works for you or because you love it. Tell us all about it..............

Friday, February 19, 2010

How to cancel out your diet--Comic Relief

Here's a little comic relief for your weekend! =)

How To Cancel Out Your Diet

I started my spring diet last night.

I poured myself a Coke, and then I put a slice of lemon in it. This works because everybody knows that if you put a slice of lemon into a drink or squeeze it onto food, it cancels out the calories. The acid dissolves them.

Same goes for lime and Vitamin C.

Here are some other dieting tips:

* If you fill a small bowl with potato chips and eat it, then fill it again, it contains fewer calories than if you fill a large bowl once.

* Same thing with cake. Several small pieces of cake don't add up to one large piece. You need dessert for a well-balanced meal because it speeds up digestion, which prevents you from absorbing too many calories.

* Food contains fewer calories if you eat it standing up. This means it's not fattening if you lick the bowl standing at the kitchen counter or eat a sandwich walking around the house. Also, anything you eat standing in line at the supermarket doesn't count.

* The same goes for eating at the bulk food containers.

* Size 8 isn't what it used to be. Manufacturers are skimping on fabric, so a size 10 now is really the same thing that a size 8 used to be.

* If you're having a busy day, you're allowed to eat anything you want and it won't count. You can lose weight just by watching the Olympics or an action show. Also, watching an Oprah show on weight loss causes you to be thinner.

* Frozen yogurt contains no calories at all.

* Liquid calories aren't as dangerous as regular food calories. Liquid doesn't stay in the body long enough for the calories to leech out into your body.

* In fact, beer is the only liquid that actually contains calories, and lemon takes care of that. "Lite" beer is calorie-free.

* Food isn't nearly as fattening if you eat it fast.

* On the other hand, chewing uses up a lot of energy and burns calories, so if you eat slow, it's also not fattening.

* Any kind of crackers that say "wheat" on the label aren't fattening.

* Eating your children's leftovers doesn't count because it's a shame to waste food.

* A salad and a buttered hard roll cancel each other out, so there's no calorie intake if you eat them at the same meal.

* Also, Diet Coke cancels out everything you've eaten all day.

* Getting a new hairstyle makes you thinner.

* So does impulse shopping. Lettuce causes cancer because of that stuff they spray on it.

* Same thing with other vegetables.

* If you share a candy bar with the dog, you can have another one.

* It's rude to let others eat alone. If your spouse arrives home late from work and you've already eaten dinner with the children, it would be impolite not to eat again with him.

* Eating oatmeal cookies is the same as having breakfast. It's the right thing to do.

* Any product with a health claim on the package is OK. That means if you see a gallon of ice cream that says "natural" on the box, it's good for you, even if it contains "natural fat".

* Honey is less fattening than sugar because it's "natural".

* Thinking hard counts as exercise. It's as good as low-impact aerobics.

* Gossiping is like high-impact thinking and burns even more calories.

* Eating just half of anything - even a three-pound chocolate bar - shows you're a serious dieter.

* You deserve a reward, so it's OK to eat the other half.


Healthy Snacking---50 calories or less =)

When that snack attack hits be prepared with some healthy snack options. I've listed a few snacks below that come in at 50 calories or less.

♦ 1 cup prepared sugar-free flavored gelatin, 8 calories
♦ 1/2 cup baby carrots, 25 calories
♦ 1 medium plum, 40 calories
♦ 1/3 cup chocolate soy milk, 40 calories
♦ 1/2 piece string cheese, 40 calories
♦ 2 tbsp roasted pumpkin seeds, 40 calories
♦ 1 small orange, 45 calories
♦ 1-1/2 cups air-popped popcorn, 47 calories
♦ 1 cup reduced-sodium V8 juice, 50 calories
♦ 2 chocolate kisses, 49 calories
♦ 1/2 medium banana, 50 calories
♦ 1/2 slice toast with 1 tsp apple butter, 50 calories
♦ 3 chocolate covered miniature pretzel twists, 47 calories
♦ 1/2 small grapefruit with 1 tsp sugar, 48 calories
♦ 1/3 cup red grapes, 43 calories


Wednesday, February 17, 2010

Question: Is it better to eat a meal before or after a workout?

Ask Jillian Michaels

Q: Is it better to eat a meal before or after a workout?

A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:

Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.

After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.

Saturday, February 13, 2010

My UPdate!

I finished the 14 Day Jump start from Jillian Michael's and I have lost 8 pounds during this time. I have worked out twice and have watched what I have eaten most days. No side effects that I have noticed and feeling great! I will be curious to see if in the next week or so doing what I have been doing if the weight I loss on the Jump start comes back or stays gone. My baby finally cut his molars after nine weeks of lost sleep to only start losing sleep due to an ear infection. But I will not lose the battle, maybe take it a little slower, but I refuse to give up. 22 more pounds to go. Maybe for Christmas I will receive my Silent Night. This has been my progress update. Oh, yeah! I am complete convinced that getting the right amount of sleep has everything to do with eating right and exercising. Go get some good sleep!

Valentine's Dinning Great Advice!

I like what Jenn put in about Valentine's Dinner. It is great advise for everyday use as well. There is no reason not to be able to enjoy that birthday party or the superbowl or whatever the occasion maybe. Relax and enjoy and no that tomorrow the program resumes. The main thing to watch for is that when you aren't actively engaged in your exercise program in your program that you are maintaining and not gaining. It is OK to have down periods as long as you are not undoing what you worked so hard to accomplish, no matter how small or big the loss as been. Who wants to do twice the work? Just do it!

Friday, February 12, 2010

Healthy Valentine's Day Dining =)

I post this article partially as a joke because "healthy" & "Valentine's" should not be in the same title....but here ya go anyway!!! LOL

* Article By: Mark Scarbrough

How to enjoy a Valentine's Day dinner the healthy way.

The greatest part about Valentine's Day is spending time with your honey. And what better way to do that than with a nice dinner out?

With a little planning and these six easy strategies, you can take control and treat yourself to a special night.

1. Relax
Don't approach the dinner with trepidation. You're not denying yourself anything, you're making choices about your life. And you're sharing a meal with those you love, whether that is your honey, your family, or a group of friends. How could it get any better than that?

2. Ask for what you want
Scan the menu to create your own dinner. If you want the fish, but don't want the cream sauce, ask for it to be served with the salsa that comes with the chicken, or the fresh herbs from the pasta. If you want veal but don't want it drenched in butter, ask for it with lemon juice and herbs.

Fancier restaurants prepare dishes to order, so it's no problem. Less fancy dining establishments are often willing to make changes too. There's no harm in asking!

The same goes for the sides
That shrimp dish you want might come with potato gratin, but the roast chicken comes with grilled asparagus. Just ask for the shrimp with asparagus.

Tell the chef not to "finish" the sauce
Chefs sometimes swirl butter into a sauce before it's served. Ask if the sauce can be plain, fresh and bright, not "finished."

Ask for recommendations
If the chef cannot accommodate you, ask your waiter to suggest an alternative, lighter preparation. But ask for what you want the way you want it.

3. Order simpler food prepared light
In terms of calories, grilled is usually better than fried; baked is better than braised.

4. Ask for your meal to be divided
Meals these days are often served in enormous portions. Ask the waiter to divide yours before it's served and put one half in a take-home bag that's reserved for you in the kitchen. That way you'll have dinner the next day too.

5. Cut things out during the meal

* Forgo the cocktail, which can be loaded with sugar, and have a glass of red wine instead.

* Ask for lemon juice or vinegar on the salad.

* Ask for cocktail sauce or chutney on your baked potato, rather than butter and sour cream.

6. Share
You can split an appetizer, a salad or a dessert. It's very romantic to share a dish with someone you love!

Tuesday, February 9, 2010

Biggest Loser Contest

For any of you who are interested, and are willing to drive to Bountiful, I am holding a Biggest Loser competition starting Thursday night. We will weigh in Thursday night at 9 PM at my house. We will weigh in on Friday mornings, thereafter. Each week we will put $5 into the pot. After 12 weeks the highest % lost will win the money. I will also be having various speakers come to my house and give a motivational lecture. If you have any interest let me know! Just leave a comment on this blog entry. Alison

"HEALTHY" Peanut Butter Oatmeal Coconut Cookies

So I gave it away in the title, but you don’t have to tell people this cookie recipe is healthy. Sure these oatmeal peanut butter cookies have whole wheat flour, high fiber oats and less sugar then your average cookie but they are still delicious and satisfying. They actually make an excellent breakfast when paired with a cup of skim milk.
If you wanted to make these oatmeal cookies even healthier you could reduce the oil further, if you want something a little more decadent use non-natural peanut butter and add chocolate chips. Feel free to omit the coconut from the recipe if your family aren’t coconut fans but I think it makes them interesting and really works with the peanut butter in the cookie.

2/3 cup canola oil
1/2 cup natural peanut butter
1/4 cup sugar
3/4 cup brown sugar
2 eggs
1 tsp vanilla
1/4c coconut
3C oats
1 1/4 cups whole wheat flour
1 tsp baking powder
1/2 tsp baking soda

Preheat oven to 375F. Beat together oil & peanut butter then beat in eggs, sugar and vanilla. Stir in coconut. In a separate bowl mix together oats, flour, powder and soda. Stir into peanut butter mixture but do not over mix. Drop onto a baking sheet in 1 1/2 tablespoons round. Gently press to flatten and bake for 10-12 minutes or until lightly browned. Cool on a cooling rack, and don’t spoil your dinner. =)
(makes 24 – 30 cookies)

It's OK to eat CHOCOLATE!!!

I found this article on the Weight Watchers website! =)

Chocolate can be part of a healthy diet. The key is knowing how to work it in without overdoing it. Here's how.
There's a reason that chocolate—that smooth, sweet indulgence—inspires gotta-have-it cravings, perhaps more than any other food: It's actually good for you. In case you hadn't heard, a battery of recent studies has given the green light to chocolate lovers everywhere.

"It's actually good for your heart and also good for your blood pressure," says Valentine Yanchou Njike, MD, MPH, of the Yale Griffin Prevention Research Center, who has researched cocoa's effect on blood vessel function. Researchers have also found that phytochemicals in cocoa, which is used to make chocolate, may improve blood vessel function, slow blood clotting, improve insulin resistance and have protective effects against cancer. And even though the labels say chocolate contains saturated fat, it's actually the kind of fat (called stearic acid) that has little effect on your cholesterol levels.

But experts warn against celebrating this good news with morning, noon and night chocolate bar binges. The dark delicacy still packs a hefty number of calories per ounce from its fat and sugar content. And as Karen Collins, MS, RD, nutrition advisor to the American Institute for Cancer Research, points out, "We have a wide range of food—vegetable, fruits, whole grains, beans—that provides thousands of phytochemicals, and so our heart and our cancer health does not depend on eating chocolate. If you load up on chocolate for the phytochemicals, then that's going to send your weight up."

The bottom line is that you don't have to beat yourself up for craving chocolate if you enjoy it in moderation. Here are six tips for getting a guilt-free chocolate fix.

1. Keep it pure.
"If you want chocolate, have chocolate, don't have chocolate cake," says Collins. "You'll get the intense chocolate flavor, and you won't be getting the extra calories and unhealthy fats."

2. Choose wisely.
While chocolate may have some health benefits, it should still be eaten as a treat. "It's not a substitute for fruits and vegetables; it's a substitute for other discretionary calories," says Collins. So when snacking, should you pick chocolate over a pear? Probably not. How about chocolate instead of potato chips? Yes, indeed!

3. Eat what you like.

The darker the chocolate, the more phytochemicals (and usually less sugar) it contains. Its flavor is also more intense than milk chocolate. But if you don't like the bitterness of dark chocolate, don't think it's your only option, says Collins. "If what you really like is the milk chocolate, then have what you like, because you're eating this for pleasure."

4. Think bite-size.
It usually just takes a little bit of chocolate to curb a craving. That's why Collins suggests buying chocolate in small portions. "Don't buy the larger size because the unit pricing is better…you won't stop. It's human nature," she says.

5. Get a liquid fix.
Hot cocoa is another way to enjoy chocolate. Make your own low-POINTS® value version with cocoa, skim milk or water and a sugar substitute. Look for "natural" cocoa, not "Dutch-processed." The processing significantly diminishes its phytochemical content, says Collins.

6. Savor it.
If you really love chocolate, slow down and enjoy it instead of gobbling it down on the go. This way, says Collins, "You will get so much enjoyment out of a small amount that you won't need to eat a bagful."

Sunday, February 7, 2010

Whole Wheat Chocolate Chip Cookies


* 1 1/8 cups whole-wheat pastry flour
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1/2 cup butter, room temperature
* 1/2 cup packed brown sugar
* 1/2 teaspoon vanilla
* 1 egg, room temperature
* 6 ounces chocolate chips
* 1/2 cup chopped pecans


Preheat oven to 375 degrees. Combine flour, baking soda, and salt in a bowl. In the bowl of a stand mixer, combine butter, brown sugar, and vanilla extract. Using the paddle attachment beat until creamy and fluffy. Beat in egg. Gradually add the dry ingredients and mix well. Still in chocolate chips and nuts. Drop by spoonfuls onto ungreased cookie sheet. Bake 10 minutes. Remove from baking sheet and let cook on a wire rack. Makes about 20 cookies.

Wednesday, February 3, 2010

We need more recipes!!!

Post a yummy & healthy recipe....anything goes.....breakfast, lunch, dinner, appetizer, salads, desserts, treats! =) We all have our favorite "high calorie" recipes...but sometimes it's hard to find the healthy ones. If everyone posted just one or two that they already have or one they found somewhere....we would have more than 20 great recipes to add to our recipe files!!! =) That way, if we are rushing to find something healthy to make for a meal, we know right where to go!

Lemon Chicken & Broccoli


2 Tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice

• On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
• Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
• Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
• In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
• Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
• Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.

Healthy Granola

Preheat oven to 275


* 4 c rolled oats
* 1 c wheat germ
* ½ c flax seeds
* ¾ c protein powder (I use whey based vanilla flavor)
* 1 T cinnamon
* Mix all these ingredients in a large bowl.
* Then in another bowl mix:
* ½ c pure maple syrup
* 6 T canola oil
* 2 T water


Pour liquid mixture over dry ingredients. Stir thoroughly.
Spread evenly onto cookie sheet. Bake for approx 25 min or until lightly golden brown.
Optional add-ins: slivered almonds, coconut, raisins, dried fruit.
You can feel good about eating this! This contains 2 important ingredients for weight loss: Protein & Fiber curb your appetite! You will eat less and feel satisfied longer!