by Connie Harding
I feel like we are getting a little more organized with the weight recording. I am excited about the progress we are making. Thank you for getting me those numbers. If you have your numbers already and would like to email your weights, feel free to email me at iconclh@hotmail.com.
I am going to try to get to the meeting at 5:45 p.m. tonight to begin taking team photos. If you could please have your team wear their "Meltdown Maniacs" T-shirts to the meeting and arrive earlier than usual, I would like to get some team photos for our meltdown blog.
The blog is loaded with valuable information from our meetings, recipes and photos. Please take advantage of this resource. www.crosbymeltdown.blogspot.com
This is the list of teams and team captains who are competing in the Meltdown.
Team Name / Team Captain
2 Hot Mamas / Dawn Kelley
Block Heads / Natalie Hopkins
Crosby Crunchers / Kris Otis
Determined to Lose / Tami Newton
Ditch all Extra Pounds / Gloria Gibbons
F.R.O.G. / Connie Harding
Go Getters / Larry Hill
Go Go Gals / Jessica Reed
Healthy Expectations / Beth Bray
Meltdown Mamas /Judy Sirocka
Mustard Seeds / Sherry Baldwin
Shape Shifters / Lisa Wright
Skinny Cow / Baylea Otis
The Crosby Losers / Chris Forman
Tim's having a bad day / Tim
Vivacious Vixen (4) / Vicky Sims
I hope to see everyone at the meeting tonight.
Tuesday, March 9, 2010
Sunday, March 7, 2010
Meltdown One Minute Update
by Tami Newton
Big Loser Contest participants, remeber to weigh in this week and give your numbers to your team leaders by Tuesday.
Team leaders, please report your weigh in numbers to Connie Harding via email @ iconclh@hotmail.com or at Tuesday's meeting.
Wear your t-shirt to Tuesday night's meeting for Team Photo's and be prepared to stay a little later for your group photo.
At 6:00 p.m. at Crosby Church, Sheila Hall will be teaching the Curves Weight Management Program Class.
At 7:00 p.m, Polly Heil-Mealy will be the guest speaker at the Meltdown Meeting and her topic will be "Health Through Your Eyes".
See ya Tuesday!
Big Loser Contest participants, remeber to weigh in this week and give your numbers to your team leaders by Tuesday.
Team leaders, please report your weigh in numbers to Connie Harding via email @ iconclh@hotmail.com or at Tuesday's meeting.
Wear your t-shirt to Tuesday night's meeting for Team Photo's and be prepared to stay a little later for your group photo.
At 6:00 p.m. at Crosby Church, Sheila Hall will be teaching the Curves Weight Management Program Class.
At 7:00 p.m, Polly Heil-Mealy will be the guest speaker at the Meltdown Meeting and her topic will be "Health Through Your Eyes".
See ya Tuesday!
4 Tricks to Recharge Your New Year's Resolution
By EatingWell on Feb 24, 2010 12:00 PM in Healthy Eating
By Nicci Micco, EatingWell.com
Can you believe February is almost over? If you’re anything like me, it may be time for a New Year’s resolution check-in. (My biggest resolution was to stop cursing so much... definitely a work in progress.) The key to keeping committed to your goal—whether it’s to lose 10 pounds by summer, or to cook lower-calorie recipes at home more often (EatingWell’s easy, delicious 500-Calorie Dinners can help you do both)—is to renew your vows. Then troubleshoot the obstacles that are getting in your way. Here’s some help:
The problem: You’re too busy to plan and cook healthy meals.
The solution: Simplify. Don’t try to prepare gourmet meals every night of the week; stick to speedy dinners that require few ingredients and are ready in 30 minutes. (Find ideas for fast, low-cal dinners here.) If your schedule tends to be unpredictable, skew toward recipes with ingredients that aren’t super perishable. Skillet Gnocchi with Chard & White Beans is a stand-by at my house.
The problem: You miss your favorite foods.
The solution: Eat them. If you’re giving up all the foods you love, your “I will eat healthier” resolution needs tweaking. If your goal is to lose weight and keep it off forever, it’s actually essential to make sure that the changes you’re making are ones you can live with. Budget desserts into your eating plan. Make room for a glass of wine if you want one. Try these 100-calorie chocolate desserts to have a treat but keep calories in check.
The problem: You blew it.
The solution: Get over it. For lots of people, going overboard on, say, brownies or pizza, sets off a downward spiral of eating that can last for days. (Oh, well, this week is shot... I’ll start again on Monday.) Learn to see little lapses for what they are: little lapses. Acknowledge, forgive and forget. Get right back on track—by planning a delicious, light next meal—like Mache & Chicken Salad with Honey-Tahini Dressing—that will remind you just how yummy low-calorie nutritious meals can be!
The problem: You working hard to cut back on calories but you’re not losing weight.
The solution: Give yourself a refresher on portion sizes. Three ounces of meat (or other protein) looks like a deck of cards, a medium potato should be the size of a computer mouse and a quarter cup of anything should be about as big as a golf bowl. Measure out the recommended portion of cereal before you dump it in your bowl and see how far it fills to the top. Find out how much your soup ladle holds: If it’s 3/4 of a cup, you’ll forever know that two scoops equals a satisfying 1 1/2 cup serving. (Fill ‘er up with Chicken Mulligatawny. Mmmm...)
By Nicci Micco, EatingWell.com
Can you believe February is almost over? If you’re anything like me, it may be time for a New Year’s resolution check-in. (My biggest resolution was to stop cursing so much... definitely a work in progress.) The key to keeping committed to your goal—whether it’s to lose 10 pounds by summer, or to cook lower-calorie recipes at home more often (EatingWell’s easy, delicious 500-Calorie Dinners can help you do both)—is to renew your vows. Then troubleshoot the obstacles that are getting in your way. Here’s some help:
The problem: You’re too busy to plan and cook healthy meals.
The solution: Simplify. Don’t try to prepare gourmet meals every night of the week; stick to speedy dinners that require few ingredients and are ready in 30 minutes. (Find ideas for fast, low-cal dinners here.) If your schedule tends to be unpredictable, skew toward recipes with ingredients that aren’t super perishable. Skillet Gnocchi with Chard & White Beans is a stand-by at my house.
The problem: You miss your favorite foods.
The solution: Eat them. If you’re giving up all the foods you love, your “I will eat healthier” resolution needs tweaking. If your goal is to lose weight and keep it off forever, it’s actually essential to make sure that the changes you’re making are ones you can live with. Budget desserts into your eating plan. Make room for a glass of wine if you want one. Try these 100-calorie chocolate desserts to have a treat but keep calories in check.
The problem: You blew it.
The solution: Get over it. For lots of people, going overboard on, say, brownies or pizza, sets off a downward spiral of eating that can last for days. (Oh, well, this week is shot... I’ll start again on Monday.) Learn to see little lapses for what they are: little lapses. Acknowledge, forgive and forget. Get right back on track—by planning a delicious, light next meal—like Mache & Chicken Salad with Honey-Tahini Dressing—that will remind you just how yummy low-calorie nutritious meals can be!
The problem: You working hard to cut back on calories but you’re not losing weight.
The solution: Give yourself a refresher on portion sizes. Three ounces of meat (or other protein) looks like a deck of cards, a medium potato should be the size of a computer mouse and a quarter cup of anything should be about as big as a golf bowl. Measure out the recommended portion of cereal before you dump it in your bowl and see how far it fills to the top. Find out how much your soup ladle holds: If it’s 3/4 of a cup, you’ll forever know that two scoops equals a satisfying 1 1/2 cup serving. (Fill ‘er up with Chicken Mulligatawny. Mmmm...)
Friday, March 5, 2010
A Few Reminders
by Tami Newton
For those of you who signed up to be a part of the Big Loser Contest, do not forget to get weighed by Tuesday of each week and give those weights to your team leader. Connie Harding needs each team leader to either email her their team numbers or bring them to her at each Tuesday night meeting. If she does not have all your weigh in numbers at this week's meeting, March 9, Connie will assume you have dropped out of the competition. Take a few minutes, go by Curves and weigh. Then write down your weight and give the number to either your team leader or Connie Harding, if your team leader is not available. Connie's email address is iconclh@hotmail.com.
Do not forget to wear your t-shirts to Tuesday night's meeting. We are taking team photos and want to make sure we get a photo of everyone involved in the Big Loser Contest. Please plan to stay a little after the meeting, to make sure you get your photo made.
Polly Heil-Mealey, iridologist, will be the guest speaker at our meeting this coming Tuesday and her topic will be "Health Through Your Eyes". Polly can actually see the general condition of your body, through your irises. She is quite knowledgeable about herbs, naturally occurring vitamins and mineral and a variety of other foods. Come hear what she has to say about the foods we do and do not consume.
Sheila Hall will be teaching The Curves Weight Management class on Tuesday night at 6:00 p.m., right before the Meltdown Meeting. Last week, she whipped us up a batch of iced green tea with pineapple/mango juice that was quite delicious and very low in sugar and calories. You never know what Sheila will bring to share or show you.
See everyone on Tuesday.
"You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset."- Tom Hopkins
For those of you who signed up to be a part of the Big Loser Contest, do not forget to get weighed by Tuesday of each week and give those weights to your team leader. Connie Harding needs each team leader to either email her their team numbers or bring them to her at each Tuesday night meeting. If she does not have all your weigh in numbers at this week's meeting, March 9, Connie will assume you have dropped out of the competition. Take a few minutes, go by Curves and weigh. Then write down your weight and give the number to either your team leader or Connie Harding, if your team leader is not available. Connie's email address is iconclh@hotmail.com.
Do not forget to wear your t-shirts to Tuesday night's meeting. We are taking team photos and want to make sure we get a photo of everyone involved in the Big Loser Contest. Please plan to stay a little after the meeting, to make sure you get your photo made.
Polly Heil-Mealey, iridologist, will be the guest speaker at our meeting this coming Tuesday and her topic will be "Health Through Your Eyes". Polly can actually see the general condition of your body, through your irises. She is quite knowledgeable about herbs, naturally occurring vitamins and mineral and a variety of other foods. Come hear what she has to say about the foods we do and do not consume.
Sheila Hall will be teaching The Curves Weight Management class on Tuesday night at 6:00 p.m., right before the Meltdown Meeting. Last week, she whipped us up a batch of iced green tea with pineapple/mango juice that was quite delicious and very low in sugar and calories. You never know what Sheila will bring to share or show you.
See everyone on Tuesday.
"You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset."- Tom Hopkins
Thursday, March 4, 2010
Meeting Notes from March 2
by Tami Newton
Sheila Hall explained the five components of a total body workout:
1. Warm up at a slow pace for four to six minutes.
2. Strength training builds muscles.
3. Cardio; should get the heart rate up to 50% to 85% above the resting heart rate for at least 20 minutes.
4. Cool down for four to six minutes.
5. Stretching increases strength by 19%, relieves stress, increases flexibility and elongates muscles.
Jean-Francois Borny switched gears this week and brought examples of foods that are safe to eat, without pesticides or chemicals. Some of these foods included Great Value Old-Fashioned Oatmeal, Great Value Raisins, Original Gold Fish (make sure they do not have autolyzed yeast), organic yogurt, Cascadian Farms Organic Oat and Honey Granola, Great Value 2% Organic Milk, organic, cage free brown eggs (you can tell it is a natural egg, if there are spots), organic apples, Natural Cheetos and Back to Nature Cookies. He also showed us examples of whole grain already prepared pizza crusts and French bread from the bakery section of Wal Mart.
Sheila Hall cautioned us that some of these items may contain too many carbohydrates or sugar, if you are trying to lose weight. While they are all great natural choices, you must read the labels and see how they fit in with your meal planning to lose weight.
Jean Francois explained that we should eat sea salt, instead of table salt because there are more minerals in seal salt. Table salt is 99.9% sodium chloride, while sea salt only contain 98% of sodium chloride. The other 2% of sea salt contains approximately 80 important minerals like iron, sulfur and magnesium. Because of this difference in mineral content, sea salt taste a little different than table salt. One of the many advantages of sea salt is that it regulates blood sugar levels in the body.
Mr. Borny advocates the use of Portabello mushrooms, instead of hamburger meat. These mushrooms are low in sodium and very low in saturated fat and cholestrol. They are also a good source of thiamin, vitamin B6, Iron, Magnesium, Zinc, riboflavin, niacin, folate, pantothenic acid, phosphorus, potassium, copper, magnesium and selenium. Mushrooms are also a very good source of dietary fiber.
Jean-Francois suggested that we switch from black pepper (actually an irritant) to cayenne pepper. Cayenne pepper actually increases metabolism and feeds the vital elements in the cell structure of capillaries, veins, arteries and helps adjust blood pressure to normal levels. Cayenne cleans the arteries, as well, helping to rid the body of the bad LDL cholestrol and triglicyerides. Cayenne is also great for the stomach and intestinal tract. It stimulates the perisaltic motion of the intestines and aids in assimilation and elimination. It is superb for rebuilding the tissue in the stomach, facilitating healing with stomach and intestinal ulcers.
He also advocates a change from Canola and corn oil to olive oil. Olive oil contains vitamins E, K and A. Olive oil is not hydrogentated. Hydrogenation creates dangerous trans-fats found in margarine and many other packaged foods. Olive oil is high in polyphenols (a powerful antioxidant) and monosatured fat, which contributes to lowering bad cholestrol.
Jean explained that we should eat our almonds and other nuts in the raw form. Roasted nuts lose not only many of their benefits but some, like almonds, can actually become harmful. He listed the following benefits to eating raw almonds:
Vitamin E: an excellent antioxidant.
Monosaturated Fat: This the the "good" kind of fat that your heart and arteries love; it is the same type of fat as found in olive oil.
Protein: a quarter cup of almonds has 7 grams of protein.
Vitamin B2 (riboflavin): B2 plays an important role in energy management, especially in areas such as the heart, lungs, brain and other organs that are highly dependent on a rich oxygen supply.
Probiotic Properties: Finely ground almonds seem to significantly increase the levels of beneficial bacteria. However, this effect is not seen when the fat content was removed during almond preparation.
Weight Loss: A study, reported in a Whole Food's article about almonds, involving 8865 adults, found that those who consumed nuts at least two times per week were 31% less likely to gain weight, than those who seldom or never consumed almonds.
Below, find four recipes that Jean-Francois and his family enjoy:
Tomato and Avocado Sandwich
Sliced tomatoes (prefer vine ripe)
sliced avocados
large organic Romaine lettuce leaves
mayonnaise (use Kraft)
sea salt
cayenne pepper
One one large Romaine leaf, put two slices of tomatoes, two slices of avocado and one teaspoon of mayo. Season to taste. Wrap leaf and eat.
Brussels Sprouts Pops
Brussels sprouts
olive oil
sea salt
cayenne pepper
Slice the Brussels sprouts in half and remove two or three of the outer leaves.
Place the sprouts on a cookie sheet
Drizzle sprouts with olive oil and season with sea salt and pepper.
Place in preheated 400 degree for twenty minutes.
Remove from oven, when golden brown.
Serve warm.
Homemade Pizza
Healthy Pizza Bread (from Wal Mart bakery department-right across from the bananas)
Paul Newman's Alfredo Sauce or Paul Newman's Marinara Sauce
natural ham with nitrates
fresh slice tomatoes Mozzarella cheese
Spoon enough Alfredo or Marinara sauce to cover the pizza bread. Layer any natural ingredients onto the pizza bread. Season as desired. Bake in preheated 375 degree oven until cheese melts and crust start to brown.
Some other pizza toppings you can use include: pineapple (without added sugar or heavy syrup), jalapenos, portabella mushrooms, red bell pepper, Italian seasoning, parsley, thyme, rosemary, oregano, sea salt, cayenne pepper, etc. Just make sure it is natural and does not contain pesticides or chemicals.
Oatmeal Treat
Oatmeal (old-fashioned, 5 minute type)
cranberries or raisins (no sugar added)
natural peanut butter
raw almonds, cashews or walnuts
Prepare oatmeal. Add raisins/cranberries, nuts and peanut butter to oatmeal. This is a low glycemic, high fiber snack/breakfast.
Connie Harding reminded everyone that she needed to get weekly weights from each team leader. Do not forget to wear your t-shirts next week and be prepared to stay a little after to get your team photos made.
Polly Heil - Mealey, an iridologist, will be the guest speaker next Tuesday. Polly's topic will be "Health Through Your Eyes". Last year, her demonstration of digestion using panty hose and processed food versus natural, healthier foods was quite effective in showing the group how processed food slows down digestion and contributes to health problems.
Do not forget about the Curves Weight Management Class that is held every Tuesday, at 6:00 p.m., right before the Meltdown Meeting. See you next week!
Sheila Hall explained the five components of a total body workout:
1. Warm up at a slow pace for four to six minutes.
2. Strength training builds muscles.
3. Cardio; should get the heart rate up to 50% to 85% above the resting heart rate for at least 20 minutes.
4. Cool down for four to six minutes.
5. Stretching increases strength by 19%, relieves stress, increases flexibility and elongates muscles.
Jean-Francois Borny switched gears this week and brought examples of foods that are safe to eat, without pesticides or chemicals. Some of these foods included Great Value Old-Fashioned Oatmeal, Great Value Raisins, Original Gold Fish (make sure they do not have autolyzed yeast), organic yogurt, Cascadian Farms Organic Oat and Honey Granola, Great Value 2% Organic Milk, organic, cage free brown eggs (you can tell it is a natural egg, if there are spots), organic apples, Natural Cheetos and Back to Nature Cookies. He also showed us examples of whole grain already prepared pizza crusts and French bread from the bakery section of Wal Mart.
Sheila Hall cautioned us that some of these items may contain too many carbohydrates or sugar, if you are trying to lose weight. While they are all great natural choices, you must read the labels and see how they fit in with your meal planning to lose weight.
Jean Francois explained that we should eat sea salt, instead of table salt because there are more minerals in seal salt. Table salt is 99.9% sodium chloride, while sea salt only contain 98% of sodium chloride. The other 2% of sea salt contains approximately 80 important minerals like iron, sulfur and magnesium. Because of this difference in mineral content, sea salt taste a little different than table salt. One of the many advantages of sea salt is that it regulates blood sugar levels in the body.
Mr. Borny advocates the use of Portabello mushrooms, instead of hamburger meat. These mushrooms are low in sodium and very low in saturated fat and cholestrol. They are also a good source of thiamin, vitamin B6, Iron, Magnesium, Zinc, riboflavin, niacin, folate, pantothenic acid, phosphorus, potassium, copper, magnesium and selenium. Mushrooms are also a very good source of dietary fiber.
Jean-Francois suggested that we switch from black pepper (actually an irritant) to cayenne pepper. Cayenne pepper actually increases metabolism and feeds the vital elements in the cell structure of capillaries, veins, arteries and helps adjust blood pressure to normal levels. Cayenne cleans the arteries, as well, helping to rid the body of the bad LDL cholestrol and triglicyerides. Cayenne is also great for the stomach and intestinal tract. It stimulates the perisaltic motion of the intestines and aids in assimilation and elimination. It is superb for rebuilding the tissue in the stomach, facilitating healing with stomach and intestinal ulcers.
He also advocates a change from Canola and corn oil to olive oil. Olive oil contains vitamins E, K and A. Olive oil is not hydrogentated. Hydrogenation creates dangerous trans-fats found in margarine and many other packaged foods. Olive oil is high in polyphenols (a powerful antioxidant) and monosatured fat, which contributes to lowering bad cholestrol.
Jean explained that we should eat our almonds and other nuts in the raw form. Roasted nuts lose not only many of their benefits but some, like almonds, can actually become harmful. He listed the following benefits to eating raw almonds:
Vitamin E: an excellent antioxidant.
Monosaturated Fat: This the the "good" kind of fat that your heart and arteries love; it is the same type of fat as found in olive oil.
Protein: a quarter cup of almonds has 7 grams of protein.
Vitamin B2 (riboflavin): B2 plays an important role in energy management, especially in areas such as the heart, lungs, brain and other organs that are highly dependent on a rich oxygen supply.
Probiotic Properties: Finely ground almonds seem to significantly increase the levels of beneficial bacteria. However, this effect is not seen when the fat content was removed during almond preparation.
Weight Loss: A study, reported in a Whole Food's article about almonds, involving 8865 adults, found that those who consumed nuts at least two times per week were 31% less likely to gain weight, than those who seldom or never consumed almonds.
Below, find four recipes that Jean-Francois and his family enjoy:
Tomato and Avocado Sandwich
Sliced tomatoes (prefer vine ripe)
sliced avocados
large organic Romaine lettuce leaves
mayonnaise (use Kraft)
sea salt
cayenne pepper
One one large Romaine leaf, put two slices of tomatoes, two slices of avocado and one teaspoon of mayo. Season to taste. Wrap leaf and eat.
Brussels Sprouts Pops
Brussels sprouts
olive oil
sea salt
cayenne pepper
Slice the Brussels sprouts in half and remove two or three of the outer leaves.
Place the sprouts on a cookie sheet
Drizzle sprouts with olive oil and season with sea salt and pepper.
Place in preheated 400 degree for twenty minutes.
Remove from oven, when golden brown.
Serve warm.
Homemade Pizza
Healthy Pizza Bread (from Wal Mart bakery department-right across from the bananas)
Paul Newman's Alfredo Sauce or Paul Newman's Marinara Sauce
natural ham with nitrates
fresh slice tomatoes Mozzarella cheese
Spoon enough Alfredo or Marinara sauce to cover the pizza bread. Layer any natural ingredients onto the pizza bread. Season as desired. Bake in preheated 375 degree oven until cheese melts and crust start to brown.
Some other pizza toppings you can use include: pineapple (without added sugar or heavy syrup), jalapenos, portabella mushrooms, red bell pepper, Italian seasoning, parsley, thyme, rosemary, oregano, sea salt, cayenne pepper, etc. Just make sure it is natural and does not contain pesticides or chemicals.
Oatmeal Treat
Oatmeal (old-fashioned, 5 minute type)
cranberries or raisins (no sugar added)
natural peanut butter
raw almonds, cashews or walnuts
Prepare oatmeal. Add raisins/cranberries, nuts and peanut butter to oatmeal. This is a low glycemic, high fiber snack/breakfast.
Connie Harding reminded everyone that she needed to get weekly weights from each team leader. Do not forget to wear your t-shirts next week and be prepared to stay a little after to get your team photos made.
Polly Heil - Mealey, an iridologist, will be the guest speaker next Tuesday. Polly's topic will be "Health Through Your Eyes". Last year, her demonstration of digestion using panty hose and processed food versus natural, healthier foods was quite effective in showing the group how processed food slows down digestion and contributes to health problems.
Do not forget about the Curves Weight Management Class that is held every Tuesday, at 6:00 p.m., right before the Meltdown Meeting. See you next week!
Wednesday, March 3, 2010
How to Remove Pesticides from Produce with Inexpensive Home Ingredients
Submitted by Connie Harding
by Heidi Fagley, citizen journalist
(NaturalNews) We all know about them - pesticides and waxes that cover our produce. Although there are many fruit and vegetable washes available in supermarkets, it's simple to make your own homemade blend that will work just as well and at a fraction of the cost. So why, then, would you pay all this money for something you can make at home? You've come to the right place ... save your pennies because the buck stops here - and now!
Consider these facts:
- Bacteria and fungus occur naturally on most crops. Even if there is no visible soil clinging to your non-organic or organic produce, bacteria can be present.
- Imagine how many hands touch the food before it gets to your mouth, plus bacteria from soil and dirt can accumulate during the shipping process: these can cause a buildup on the surface of any produce.
- Agriculture pesticides are not removable with water alone.
Even if you plan to peel or scrape the produce, it is best - and recommended - to clean it first. Let's say you have a beautiful ripe melon and you slice through it without washing the outside ... the knife can carry potentially harmful pathogens from the rind through the center, and that beautiful melon can turn into a perfect breeding ground for greater bacteria growth.
Some people wash produce with dish detergent. Although this removes much of the pesticide, that which is left - plus any soap residue - could still be detrimental to your system and, in fact, has been known to cause gastrointestinal upset. Be cautious when using anything on any food product that is not meant to be consumed.
Some delicate produce items, such as berries and apricots, should not be soaked in water but can be sprayed with one of the homemade cleansing blends below and then placed in a colander, using a gentle flow of water to rinse the fragile skins. To avoid rapid spoilage of produce, wait to wash and rinse just prior to use.
Convenience has become a way of life at the grocery store. Pre-packaged items that market ready-to-eat produce are a shopper's dream, yet it's still a good idea to wash before consuming. This will only take a few minutes, and you'll be certain your food has been thoroughly cleaned.
Everyone likes to save money, and since there's no need to buy expensive produce wash when you can just as easily mix your own with common ingredients known to most cupboards, jump on board! This ensures better flavor, reduces risks of consuming contaminants, and saves money in the process - a plus on all counts. The combination of long-term health benefits and putting pennies in pockets will be doubly rewarding.
Produce Wash 1
- 20 drops grapefruit seed extract, available at health food stores
- 1 Tablespoon baking soda
- 1 cup white vinegar
- 1 cup water
- New spray bottle
Produce Wash 2
- 1 Tablespoon lemon juice
- 1 Tablespoon white vinegar
- 1 cup water
- New spray bottle
Spray produce. Let sit 5-10 minutes and rinse thoroughly to wash away residue.
NOTE: The baking soda and vinegar will foam when mixed together. Make sure you use a deep pitcher and pour slowly.
by Heidi Fagley, citizen journalist
(NaturalNews) We all know about them - pesticides and waxes that cover our produce. Although there are many fruit and vegetable washes available in supermarkets, it's simple to make your own homemade blend that will work just as well and at a fraction of the cost. So why, then, would you pay all this money for something you can make at home? You've come to the right place ... save your pennies because the buck stops here - and now!
Consider these facts:
- Bacteria and fungus occur naturally on most crops. Even if there is no visible soil clinging to your non-organic or organic produce, bacteria can be present.
- Imagine how many hands touch the food before it gets to your mouth, plus bacteria from soil and dirt can accumulate during the shipping process: these can cause a buildup on the surface of any produce.
- Agriculture pesticides are not removable with water alone.
Even if you plan to peel or scrape the produce, it is best - and recommended - to clean it first. Let's say you have a beautiful ripe melon and you slice through it without washing the outside ... the knife can carry potentially harmful pathogens from the rind through the center, and that beautiful melon can turn into a perfect breeding ground for greater bacteria growth.
Some people wash produce with dish detergent. Although this removes much of the pesticide, that which is left - plus any soap residue - could still be detrimental to your system and, in fact, has been known to cause gastrointestinal upset. Be cautious when using anything on any food product that is not meant to be consumed.
Some delicate produce items, such as berries and apricots, should not be soaked in water but can be sprayed with one of the homemade cleansing blends below and then placed in a colander, using a gentle flow of water to rinse the fragile skins. To avoid rapid spoilage of produce, wait to wash and rinse just prior to use.
Convenience has become a way of life at the grocery store. Pre-packaged items that market ready-to-eat produce are a shopper's dream, yet it's still a good idea to wash before consuming. This will only take a few minutes, and you'll be certain your food has been thoroughly cleaned.
Everyone likes to save money, and since there's no need to buy expensive produce wash when you can just as easily mix your own with common ingredients known to most cupboards, jump on board! This ensures better flavor, reduces risks of consuming contaminants, and saves money in the process - a plus on all counts. The combination of long-term health benefits and putting pennies in pockets will be doubly rewarding.
Produce Wash 1
- 20 drops grapefruit seed extract, available at health food stores
- 1 Tablespoon baking soda
- 1 cup white vinegar
- 1 cup water
- New spray bottle
Produce Wash 2
- 1 Tablespoon lemon juice
- 1 Tablespoon white vinegar
- 1 cup water
- New spray bottle
Spray produce. Let sit 5-10 minutes and rinse thoroughly to wash away residue.
NOTE: The baking soda and vinegar will foam when mixed together. Make sure you use a deep pitcher and pour slowly.
Tuesday, March 2, 2010
Yummy Recipes from Chef Manuel
Chef Manuel sent the following note, apologizing for not being able to share his recipes with us tonight:
Shelia-
I am sorry that I could not be there tonight. Please let your guests know that I am here to answer any nutrition or other questions, regarding cooking techniques or meal preparation. I hope that your members enjoy these recipes.
Manny
joshpriceproductions@gmail.com
Below, find Chef Manuel's recipes:
Gorp
This is the perfect snack while on the go. We all have those cravings for sweets and treats. Instead of making a pitstop for a candy bar, carry this delicious healthy snack with you in a zip-lock bag. Try customizing this basic recipe with your favorite dried fruit and nuts.
2 SERVINGS
Active Time: 5 minutes
Total Time: 5 minutes
INGREDIENTS
1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon chopped pitted dates
1 1/2 teaspoon dark chocolate chips
PREPARATION
Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
NUTRITION
Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.
Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat
Mango Salsa
The tropical flavors of this quick mango salsa compliment chicken, pork or mild white fish.
4 servings, about 1/3 cup each
Active Time: 10 minutes
Total Time: 25 minutes
INGREDIENTS
1 ripe mango, diced (1 1/2 cups)
1/4 cup finely chopped red onion
2 tablespoons lime juice
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro
PREPARATION
Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.
TIPS & NOTES
Tip: To cut a mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
NUTRITION
Per serving: 46 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 0 g protein; 1 g fiber; 2 mg sodium; 121 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value).1 Carbohydrate Serving Exchanges: 1 fruit
Turkey Rollups
Satisfy your salty, crunchy and savory cravings
in one punch with this quick snack.
2 servings, 2 rollups each
Active Time: 5 minutes
Total Time: 5 minutes
INGREDIENTS
4 slices deli turkey breast, (about 2 ounces total)
8 teaspoons honey mustard, or mango chutney
Freshly ground pepper, to taste
8 sesame breadsticks
PREPARATION
Spread each slice of turkey with 2 teaspoons mustard (or mango chutney) and season with pepper. Wrap each prepared turkey slice around 2 breadsticks.
NUTRITION
Per serving: 82 calories; 4 g fat (1 g sat, 1 g mono); 10 mg cholesterol; 10 g carbohydrates; 3 g protein; 0 g fiber; 238 mg sodium; 47 mg potassium.
Nutrition Bonus: Protein, selenium, niacin, vitamins B6 and B12.
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 1/2 lean meat
Shelia-
I am sorry that I could not be there tonight. Please let your guests know that I am here to answer any nutrition or other questions, regarding cooking techniques or meal preparation. I hope that your members enjoy these recipes.
Manny
joshpriceproductions@gmail.com
Below, find Chef Manuel's recipes:
Gorp
This is the perfect snack while on the go. We all have those cravings for sweets and treats. Instead of making a pitstop for a candy bar, carry this delicious healthy snack with you in a zip-lock bag. Try customizing this basic recipe with your favorite dried fruit and nuts.
2 SERVINGS
Active Time: 5 minutes
Total Time: 5 minutes
INGREDIENTS
1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon chopped pitted dates
1 1/2 teaspoon dark chocolate chips
PREPARATION
Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.
NUTRITION
Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.
Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat
Mango Salsa
The tropical flavors of this quick mango salsa compliment chicken, pork or mild white fish.
4 servings, about 1/3 cup each
Active Time: 10 minutes
Total Time: 25 minutes
INGREDIENTS
1 ripe mango, diced (1 1/2 cups)
1/4 cup finely chopped red onion
2 tablespoons lime juice
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro
PREPARATION
Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.
TIPS & NOTES
Tip: To cut a mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
NUTRITION
Per serving: 46 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 0 g protein; 1 g fiber; 2 mg sodium; 121 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value).1 Carbohydrate Serving Exchanges: 1 fruit
Turkey Rollups
Satisfy your salty, crunchy and savory cravings
in one punch with this quick snack.
2 servings, 2 rollups each
Active Time: 5 minutes
Total Time: 5 minutes
INGREDIENTS
4 slices deli turkey breast, (about 2 ounces total)
8 teaspoons honey mustard, or mango chutney
Freshly ground pepper, to taste
8 sesame breadsticks
PREPARATION
Spread each slice of turkey with 2 teaspoons mustard (or mango chutney) and season with pepper. Wrap each prepared turkey slice around 2 breadsticks.
NUTRITION
Per serving: 82 calories; 4 g fat (1 g sat, 1 g mono); 10 mg cholesterol; 10 g carbohydrates; 3 g protein; 0 g fiber; 238 mg sodium; 47 mg potassium.
Nutrition Bonus: Protein, selenium, niacin, vitamins B6 and B12.
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 1/2 lean meat
Monday, March 1, 2010
Weigh In and Team Photos
Email from Connie Harding
Team Leaders,
Just a friendly reminder that I need your weights to record them for tomorrow night's meeting at 7 p.m. Please either email or call with that information or give it to me at the meeting. I am working on compiling all the data I received at last week's meeting and will have a print out for each team leader with the progress you are making.
Please have your team wear their shirts to the meeting so that I can get photos of the teams in their shirts. Thanks in advance.
F.R.O.G. (Fully Relying on God)
Connie Harding
Iconclh@hotmail.com
Team Leaders,
Just a friendly reminder that I need your weights to record them for tomorrow night's meeting at 7 p.m. Please either email or call with that information or give it to me at the meeting. I am working on compiling all the data I received at last week's meeting and will have a print out for each team leader with the progress you are making.
Please have your team wear their shirts to the meeting so that I can get photos of the teams in their shirts. Thanks in advance.
F.R.O.G. (Fully Relying on God)
Connie Harding
Iconclh@hotmail.com
Sunday, February 28, 2010
Tuesday, March 2 Meetings
by Tami Newton
6:00 p.m. Sheila Hall
Curves Weight Management Program - More on healthy choices at the grocery store.
7:00 p.m. Sheila Hall and Jean-Francois Borny
Sheila Hall will teach us the five components of a successful exercise program.
Chef Manuel will not be able to make it to the meeting this week. However, he has sent some wonderful recipes for us to enjoy.
Jean-Francois will be coming back this week to give us suggestions on healthier food choices.
See you Tuesday!
6:00 p.m. Sheila Hall
Curves Weight Management Program - More on healthy choices at the grocery store.
7:00 p.m. Sheila Hall and Jean-Francois Borny
Sheila Hall will teach us the five components of a successful exercise program.
Chef Manuel will not be able to make it to the meeting this week. However, he has sent some wonderful recipes for us to enjoy.
Jean-Francois will be coming back this week to give us suggestions on healthier food choices.
See you Tuesday!
Thursday, February 25, 2010
Meeting Notes for February 23
by Tami Newton
Jean-Francois Borny came to speak with us on Tuesday night. He graduated from Texas A&M with degrees in Chemistry, Computer Science and French and worked in the pharmaceutical, chemical and petrochemical industry for 25 years. He now teaches high school science, math and computer at Family Christian Academy in Channelview. As a scientist, he has studied the effect of the chemicals we ingest, for many years, and continues to research and study the foods we eat.
He had the audience members match up common chemcials to every day food we eat. For example, Dr. Pepper and acid were matched because all sodas contain phosporic acid. Milk was paired with medicine because milk contain hormones like the doctors give us for certain ailments. Bread matched up with bleach because all flour used in bread is bleached to extend the shelf life. If you want to buy bread that has not been bleached, the label must say "unbleached wheat flour". If the word "unbleached" is not in the ingredient list, then it has been bleached.
Powdered donuts were paired with paint because titanium dioxide is added to these donuts, for color. Margarine was paired with vaseline because they are basically the same product. Vaseline is actually a cleaner product. The first margarine was exactly the same color as vaseline and it was decided to turn it yellow to make it more appealing to the public. It worked. The popular children's snack, Fruit Rollups, was paired with Raid because it contains cottonseed oil and cottonseed oil is heavily pesticided because it is not actually a food crop.
Jean-Francois handed out a card with the list of items that contain MSG and the top five ingredients to avoid. They are as follows:
MSG - Monosodium Glutamate is always in:
autolyzed yeast monsodium glutamate
calcium caseinate sodium caseinate
gelatin textured protein
glutamate yeast extract
glatamic acid yeast food
hydrolyzed protein yeast nutrient
monopotassium glutamate
monosodium glutamate
sodium caseinate
textured protein
yeast extract
yeast food
yeast nutrient
Top five ingredients to avoid:
1. High fructose corn syrup
2. Preservatives (MSG, BHT, TBHQ, BHa, ...)
3. Partially hydrogenated oils
4. Artificial sweeteners (aspartame, Splenda, ...)
5. Artificial colors
He shared his favorite quote with us; "If it comes from a plant; eat it. If it was made in a plant; skip it." His position on this is because all chemically processed food is handled that way to extend the shelf life and all kinds of unhealthy chemicals are used. Also, these chemically processed foods are all highly addictive.
The reason he advocates going organic, as much as possible, is because organic food processors are only allowed to use 38 chemicals in their products. Foods that are not organic can use up to over 3,000 different chemicals in their foods. Makes you think, doesn't it?
He dispelled the myth that canola oil is the better cooking product. This oil is actually chemically altered through pressing, boiling and washing and then pressing again. His recommendation of cooking oils would be, in this order; extra virgin oil, virgin oil and grape seed oil. These oils are cold pressed and are not chemically altered.
He ended with a discussion of some of the labels brought that night and informed us of some of the bad ingredients in the food we eat on a daily basis. He answered many questions and stayed around afterwards to answer many more questions.
I stood up at the end of the meeting and showed people how to log onto the Crosby Meltdown blog. I supplied them with a handout on how to access the blog and how to sign up as a follower.
Connie Harding reminded everyone that they need to get their weights into their team leader by Tuesday of each week. It is then each team leaders responsibility to add the weights of all their team mates together. Team leaders please make sure you give Connie your team's combined total every Tuesday by email at Iconclh@hotmail.com or at the meeting. Individuals can also email their weights to her at the same email address, if they are unable to reach their team leader.
Connie named some specific teams that had not weighed in yet. She also asked that anyone who was not certain about their weight status to see her, after the meeting. Connie would like to be able to start giving a report of the weigh results at each weekly meeting but she cannot do that until everyone is consistently reporting.
Jean-Francois Borny came to speak with us on Tuesday night. He graduated from Texas A&M with degrees in Chemistry, Computer Science and French and worked in the pharmaceutical, chemical and petrochemical industry for 25 years. He now teaches high school science, math and computer at Family Christian Academy in Channelview. As a scientist, he has studied the effect of the chemicals we ingest, for many years, and continues to research and study the foods we eat.
He had the audience members match up common chemcials to every day food we eat. For example, Dr. Pepper and acid were matched because all sodas contain phosporic acid. Milk was paired with medicine because milk contain hormones like the doctors give us for certain ailments. Bread matched up with bleach because all flour used in bread is bleached to extend the shelf life. If you want to buy bread that has not been bleached, the label must say "unbleached wheat flour". If the word "unbleached" is not in the ingredient list, then it has been bleached.
Powdered donuts were paired with paint because titanium dioxide is added to these donuts, for color. Margarine was paired with vaseline because they are basically the same product. Vaseline is actually a cleaner product. The first margarine was exactly the same color as vaseline and it was decided to turn it yellow to make it more appealing to the public. It worked. The popular children's snack, Fruit Rollups, was paired with Raid because it contains cottonseed oil and cottonseed oil is heavily pesticided because it is not actually a food crop.
Jean-Francois handed out a card with the list of items that contain MSG and the top five ingredients to avoid. They are as follows:
MSG - Monosodium Glutamate is always in:
autolyzed yeast monsodium glutamate
calcium caseinate sodium caseinate
gelatin textured protein
glutamate yeast extract
glatamic acid yeast food
hydrolyzed protein yeast nutrient
monopotassium glutamate
monosodium glutamate
sodium caseinate
textured protein
yeast extract
yeast food
yeast nutrient
Top five ingredients to avoid:
1. High fructose corn syrup
2. Preservatives (MSG, BHT, TBHQ, BHa, ...)
3. Partially hydrogenated oils
4. Artificial sweeteners (aspartame, Splenda, ...)
5. Artificial colors
He shared his favorite quote with us; "If it comes from a plant; eat it. If it was made in a plant; skip it." His position on this is because all chemically processed food is handled that way to extend the shelf life and all kinds of unhealthy chemicals are used. Also, these chemically processed foods are all highly addictive.
The reason he advocates going organic, as much as possible, is because organic food processors are only allowed to use 38 chemicals in their products. Foods that are not organic can use up to over 3,000 different chemicals in their foods. Makes you think, doesn't it?
He dispelled the myth that canola oil is the better cooking product. This oil is actually chemically altered through pressing, boiling and washing and then pressing again. His recommendation of cooking oils would be, in this order; extra virgin oil, virgin oil and grape seed oil. These oils are cold pressed and are not chemically altered.
He ended with a discussion of some of the labels brought that night and informed us of some of the bad ingredients in the food we eat on a daily basis. He answered many questions and stayed around afterwards to answer many more questions.
I stood up at the end of the meeting and showed people how to log onto the Crosby Meltdown blog. I supplied them with a handout on how to access the blog and how to sign up as a follower.
Connie Harding reminded everyone that they need to get their weights into their team leader by Tuesday of each week. It is then each team leaders responsibility to add the weights of all their team mates together. Team leaders please make sure you give Connie your team's combined total every Tuesday by email at Iconclh@hotmail.com or at the meeting. Individuals can also email their weights to her at the same email address, if they are unable to reach their team leader.
Connie named some specific teams that had not weighed in yet. She also asked that anyone who was not certain about their weight status to see her, after the meeting. Connie would like to be able to start giving a report of the weigh results at each weekly meeting but she cannot do that until everyone is consistently reporting.
Tuesday, February 23, 2010
Future Meltdown Speakers
by Tami Newton
March 2, 2010 Sheila Hall and Chef Manuel
Keeping Healthy with Exercise and Diet
Healthy Snacking "The Yummy Way"
March 9, 2010 Polly Heil - Mealeye, Certified Iridologist
Health Through Your Eyes
March 16 2010 Dr. Konarik - Balance Chiropractic
Understanding Hormones and Weight Gain
March 23, 2010 Pastor Keenan Smith - Crosby Church
Mind, Body and Spirit
March 30, 2010 Panel Discussion Questions and Answers
Award Night for "The Biggest Losers"
Free nutrition classes at 6:00 p.m. prior to the Meltdown Meetings. Please be in your seat by 7:00 p.m. We will have announcements and then introduce our Guest Speakers each week. We encourage everyone to take notes and we will have time at the end of each meeting for questions and discussions.
March 2, 2010 Sheila Hall and Chef Manuel
Keeping Healthy with Exercise and Diet
Healthy Snacking "The Yummy Way"
March 9, 2010 Polly Heil - Mealeye, Certified Iridologist
Health Through Your Eyes
March 16 2010 Dr. Konarik - Balance Chiropractic
Understanding Hormones and Weight Gain
March 23, 2010 Pastor Keenan Smith - Crosby Church
Mind, Body and Spirit
March 30, 2010 Panel Discussion Questions and Answers
Award Night for "The Biggest Losers"
Free nutrition classes at 6:00 p.m. prior to the Meltdown Meetings. Please be in your seat by 7:00 p.m. We will have announcements and then introduce our Guest Speakers each week. We encourage everyone to take notes and we will have time at the end of each meeting for questions and discussions.
A Note from Jean-Francois Borny
Just a reminder that the Meltdown meeting starts at 7:00 p.m. tonight at Crosby Church on Old Hwy 90 and the Curves Weight Management class starts at 6:00 p.m.
Jean-Francois Borny sent the following note to Sheila, regarding his presentation this evening:
"As far as reminder, do not forget to bring your labels to your favorite foods and be prepared to match what you probably think is unmatchable."
For Intro:
"I graduated from Texas A&M with degrees in Chemistry, Computer Science and French. I worked in the pharmaceutical, chemical and petrochemical industry for 25 years, before making a God-lead drastic change in my life. I started teaching high school science, math and computer at Family Christian Academy in Channelview. As a scientist, I have studied the effect of the chemicals we ingest, for many years, and continue to research and study the foods we eat."
Jean-Francois Borny sent the following note to Sheila, regarding his presentation this evening:
"As far as reminder, do not forget to bring your labels to your favorite foods and be prepared to match what you probably think is unmatchable."
For Intro:
"I graduated from Texas A&M with degrees in Chemistry, Computer Science and French. I worked in the pharmaceutical, chemical and petrochemical industry for 25 years, before making a God-lead drastic change in my life. I started teaching high school science, math and computer at Family Christian Academy in Channelview. As a scientist, I have studied the effect of the chemicals we ingest, for many years, and continue to research and study the foods we eat."
Top Ten Diet Tips for Success
By EatingWell on Feb 17, 2010 12:00 PM in Healthy Eating
By EatingWell , EatingWell.com
Achieving your weight loss goal is easier if you follow these ten tips:
The power of 10.
You don’t have to reach your ultimate weight goal to see benefits in your health status and in how you look and feel. Losing just 10 percent of your body weight--just 17 pounds, if you weigh 170--can give you terrific results in all those areas. A 10 percent weight loss, then, is a great starting goal--and, more important, it’s within your reach, no matter where you’re starting out.
Too fast?
Losing weight rapidly isn’t healthy in the long term. So if you’re losing more than 3 pounds a week for more than three weeks in a row, it’s time to raise your calorie goal. Try adding an extra serving or two of whole grains or an extra piece of fruit each day (about 75-100 calories each), until your weight loss drops into the healthy 1-2 pound range.
Too slow?
While losing weight too rapidly is not healthy in the long term, losing weight too slowly can be discouraging. If you’re not losing half a pound or more per week, you might need to dial down your calorie goal a little (as long as it doesn’t go below 1,200 calories/day). Try cutting out a discretionary item first--say, a serving of (non-whole-grain) starch. For an easier, more positive-sounding fix, you could increase your activity level so you burn more calories.
Have both short- and long-term goals.
Long-term goals provide a sense of purpose and keep you oriented in the right direction. They work best if they’re not so far in the future that they seem unattainable: ideally, six months or up to one year. Short-term goals focus on a more immediate time frame, such as "this week" or "this month." They move you toward your larger goals and give you feedback that your efforts are paying off.
Be realistic.
Setting an impossible goal--say, "l’ll never eat fast food again"--is self-defeating, as only a superhuman could reach it. And an unachievable goal sets you up for failure, which can send your thoughts in a devastating tailspin. Focus instead on a goal you know you can attain with some effort--or break a larger goal into smaller, more manageable steps. A more realistic approach to the fast-food goal might be: "I’ll cut down on fast-food meals to just twice a month."
Reward yourself.
As you reach your goals, make sure your acknowledge your achievement with a reward. This tangible recognition of "closure" on your goal is powerfully motivating, so don’t skip it! Your reward doesn’t have to be expensive, but it should be something meaningful to you. Think of something that is not food-related: Rent or go to a movie, schedule a massage, buy yourself a book, some music or a flattering piece of clothing you’ve had your eye on. For many of us, time is the most luxurious gift of all.
Track yourself.
Start keeping a food diary today, and you’re already on your way to losing weight. In fact, you might lose weight even if you make no other changes. How? Being more self-aware helps tip you off to behaviors (and calories) that contribute to weight gain, and helps you break bad habits. By writing something down, you become accountable for it, you have evidence of your behavior. It’s not just about changing your food choices, it’s about recognizing the behaviors that lead to problem food choices.
Take five.
Plan on spending at least 5 minutes after each meal to work on your diary. Even if you’re busy and stressed out--and who isn’t?--five minutes isn’t likely to make or break your day. It’s about as much time as you spend taking a bathroom break, and nearly as essential to your well-being.
Track your weight.
Just like a food diary, recording your weight regularly is a powerful motivating tool. It can give you valuable feedback on how your weight-loss efforts are paying off and what’s not working. Moreover, keeping track of your scale readings over time might help prevent you from gaining weight, even when you’re surrounded by food temptations. Since your weight can fluctuate greatly from day to day, it’s not important to weight yourself daily. Weighing once weekly is fine, and try to do it at the same time of the day, with the same amount of clothing.
Don’t beat yourself up.
Your internal thoughts about yourself and your abilities can have a huge impact on your progress. If you treat yourself like a failure, it can become a self-fulfilling prophecy. You wouldn’t urge your friend to "move it, blubberbutt!" So why would you use that language to chide yourself? Treat yourself with kindness and with an upbeat attitude--like a friend--and you’ll have a much better chance of success.
By EatingWell , EatingWell.com
Achieving your weight loss goal is easier if you follow these ten tips:
The power of 10.
You don’t have to reach your ultimate weight goal to see benefits in your health status and in how you look and feel. Losing just 10 percent of your body weight--just 17 pounds, if you weigh 170--can give you terrific results in all those areas. A 10 percent weight loss, then, is a great starting goal--and, more important, it’s within your reach, no matter where you’re starting out.
Too fast?
Losing weight rapidly isn’t healthy in the long term. So if you’re losing more than 3 pounds a week for more than three weeks in a row, it’s time to raise your calorie goal. Try adding an extra serving or two of whole grains or an extra piece of fruit each day (about 75-100 calories each), until your weight loss drops into the healthy 1-2 pound range.
Too slow?
While losing weight too rapidly is not healthy in the long term, losing weight too slowly can be discouraging. If you’re not losing half a pound or more per week, you might need to dial down your calorie goal a little (as long as it doesn’t go below 1,200 calories/day). Try cutting out a discretionary item first--say, a serving of (non-whole-grain) starch. For an easier, more positive-sounding fix, you could increase your activity level so you burn more calories.
Have both short- and long-term goals.
Long-term goals provide a sense of purpose and keep you oriented in the right direction. They work best if they’re not so far in the future that they seem unattainable: ideally, six months or up to one year. Short-term goals focus on a more immediate time frame, such as "this week" or "this month." They move you toward your larger goals and give you feedback that your efforts are paying off.
Be realistic.
Setting an impossible goal--say, "l’ll never eat fast food again"--is self-defeating, as only a superhuman could reach it. And an unachievable goal sets you up for failure, which can send your thoughts in a devastating tailspin. Focus instead on a goal you know you can attain with some effort--or break a larger goal into smaller, more manageable steps. A more realistic approach to the fast-food goal might be: "I’ll cut down on fast-food meals to just twice a month."
Reward yourself.
As you reach your goals, make sure your acknowledge your achievement with a reward. This tangible recognition of "closure" on your goal is powerfully motivating, so don’t skip it! Your reward doesn’t have to be expensive, but it should be something meaningful to you. Think of something that is not food-related: Rent or go to a movie, schedule a massage, buy yourself a book, some music or a flattering piece of clothing you’ve had your eye on. For many of us, time is the most luxurious gift of all.
Track yourself.
Start keeping a food diary today, and you’re already on your way to losing weight. In fact, you might lose weight even if you make no other changes. How? Being more self-aware helps tip you off to behaviors (and calories) that contribute to weight gain, and helps you break bad habits. By writing something down, you become accountable for it, you have evidence of your behavior. It’s not just about changing your food choices, it’s about recognizing the behaviors that lead to problem food choices.
Take five.
Plan on spending at least 5 minutes after each meal to work on your diary. Even if you’re busy and stressed out--and who isn’t?--five minutes isn’t likely to make or break your day. It’s about as much time as you spend taking a bathroom break, and nearly as essential to your well-being.
Track your weight.
Just like a food diary, recording your weight regularly is a powerful motivating tool. It can give you valuable feedback on how your weight-loss efforts are paying off and what’s not working. Moreover, keeping track of your scale readings over time might help prevent you from gaining weight, even when you’re surrounded by food temptations. Since your weight can fluctuate greatly from day to day, it’s not important to weight yourself daily. Weighing once weekly is fine, and try to do it at the same time of the day, with the same amount of clothing.
Don’t beat yourself up.
Your internal thoughts about yourself and your abilities can have a huge impact on your progress. If you treat yourself like a failure, it can become a self-fulfilling prophecy. You wouldn’t urge your friend to "move it, blubberbutt!" So why would you use that language to chide yourself? Treat yourself with kindness and with an upbeat attitude--like a friend--and you’ll have a much better chance of success.
Monday, February 22, 2010
A Few Reminders About Tuesday Night
by Tami Newton
1. Just a reminder that Jean-Francois Borny will be our guest speaker at the Crosby Community Meltdown Challenge on Tuesday night at 7:00. He has asked us to bring labels from our favorite foods and he will analyze the ingredients. He is also going to give us some pointers on healthy grocery shopping at Wal Mart and will entertain us with a unique matching game.
2. Don't forget, Sheila Hall will be teaching another Curves Weight Management Class right before the meeting. She will be showing a very informative video on grocery shopping, so, do not miss it.
3. Connie Harding is recording team weights this year and keeping the Big Loser spreadsheet. Connie has asked that all team leaders get her their combined teammates weight by Tuesday night. If you cannot email the weights to her before the meeting, make sure you get all your team members weighed at the meeting and give her the totals before you leave.
"Accept the challenges, so that you may feel the exhilaration of victory."- George Patton
What challenge will you take on today?
1. Just a reminder that Jean-Francois Borny will be our guest speaker at the Crosby Community Meltdown Challenge on Tuesday night at 7:00. He has asked us to bring labels from our favorite foods and he will analyze the ingredients. He is also going to give us some pointers on healthy grocery shopping at Wal Mart and will entertain us with a unique matching game.
2. Don't forget, Sheila Hall will be teaching another Curves Weight Management Class right before the meeting. She will be showing a very informative video on grocery shopping, so, do not miss it.
3. Connie Harding is recording team weights this year and keeping the Big Loser spreadsheet. Connie has asked that all team leaders get her their combined teammates weight by Tuesday night. If you cannot email the weights to her before the meeting, make sure you get all your team members weighed at the meeting and give her the totals before you leave.
"Accept the challenges, so that you may feel the exhilaration of victory."- George Patton
What challenge will you take on today?
Pasta Swaps
Submitted by Mark Atomanczyk
By Lucy Danziger, SELF Editor-in-Chief - Posted on Thu, Feb 18, 2010, 4:09 pm PST
Ever tried to avoid carbs in order to lose weight and found they still follow you everywhere you go? At my favorite restaurant, the fettuccine on the menu taunts me; at my friend’s baby shower, the sandwich platter beckons much louder than the mixed greens. And in a business meeting, the cookies distract me. Whether it’s a basket of warm bread, a tasty pasta or tantalizing desserts, carbs can be hard to quit.
Thankfully, you don’t have to. Despite their reputation for helping pack on the pudge (remember Dr. Atkins?), certain carbs can actually help you feel fuller longer and fight fat. The key? Fiber—found in whole grains, oats, certain legumes and even popcorn! When people follow a high-fiber diet—at least 34 grams of fiber a day—they absorb up to 6 percent fewer calories, research shows.
Before you raid your breadbox, learn these two simple carb commandments to enjoy pasta and all your fave carbs and still peel off pounds. Carb commandment #1: Look for whole grains. Unlike their white counterparts, whole-grain versions of rice, bread and pasta are high in satiating, fat-fighting fiber. Opt for whole-grain pastas and replace your usual loaf of bread with one that offers 4 to 5 g fiber per slice, says SELF contributing editor Janis Jibrin, R.D. For breakfast, nibble on whole-grain waffles. On pizza night, try whipping up a whole-wheat crust at home. Order brown rice with your Chinese stir-fry, and use whole-wheat tortillas on Mexican Mondays. These subtle (and scrumptious!) swaps will help you slim! Carb commandment #2: No need to pig out—even on whole wheat!
As with every nugget of nutrition advice, moderation is key. Fortunately, whole grains contain the same number of calories as refined or white carbs, but they serve up more fiber, so you’ll be satisfied with a smaller portion, says Madelyn Fernstrom, Ph.D., author of The Real You Diet (Wiley). Go ahead and have your Butternut Squash and Fried Sage Pasta, but serve it in a cereal bowl rather than a Frisbee-sized dinner plate and stick to a 1-cup serving. Mangia!
Eat Pasta, Drop Pounds!
SELF.com
SELF.com
By Lucy Danziger, SELF Editor-in-Chief - Posted on Thu, Feb 18, 2010, 4:09 pm PST
Ever tried to avoid carbs in order to lose weight and found they still follow you everywhere you go? At my favorite restaurant, the fettuccine on the menu taunts me; at my friend’s baby shower, the sandwich platter beckons much louder than the mixed greens. And in a business meeting, the cookies distract me. Whether it’s a basket of warm bread, a tasty pasta or tantalizing desserts, carbs can be hard to quit.
Thankfully, you don’t have to. Despite their reputation for helping pack on the pudge (remember Dr. Atkins?), certain carbs can actually help you feel fuller longer and fight fat. The key? Fiber—found in whole grains, oats, certain legumes and even popcorn! When people follow a high-fiber diet—at least 34 grams of fiber a day—they absorb up to 6 percent fewer calories, research shows.
Before you raid your breadbox, learn these two simple carb commandments to enjoy pasta and all your fave carbs and still peel off pounds. Carb commandment #1: Look for whole grains. Unlike their white counterparts, whole-grain versions of rice, bread and pasta are high in satiating, fat-fighting fiber. Opt for whole-grain pastas and replace your usual loaf of bread with one that offers 4 to 5 g fiber per slice, says SELF contributing editor Janis Jibrin, R.D. For breakfast, nibble on whole-grain waffles. On pizza night, try whipping up a whole-wheat crust at home. Order brown rice with your Chinese stir-fry, and use whole-wheat tortillas on Mexican Mondays. These subtle (and scrumptious!) swaps will help you slim! Carb commandment #2: No need to pig out—even on whole wheat!
As with every nugget of nutrition advice, moderation is key. Fortunately, whole grains contain the same number of calories as refined or white carbs, but they serve up more fiber, so you’ll be satisfied with a smaller portion, says Madelyn Fernstrom, Ph.D., author of The Real You Diet (Wiley). Go ahead and have your Butternut Squash and Fried Sage Pasta, but serve it in a cereal bowl rather than a Frisbee-sized dinner plate and stick to a 1-cup serving. Mangia!
Sunday, February 21, 2010
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