Spotlight On: BRUSSELS SPROUTS

Brussels sprouts.

I grew up eating the frozen kind while I plugged my nose and hope they went down quickly. I have a feeling this might be a better experience than most people have had with them. I could probably bet that most of you may have never even eaten them.

They are definitely an intriguing looking vegetable.

With some experimentation over the last year with preparing brussels sprouts I have found that I need to stay away from frozen and always buy fresh. They don't take much preparation at all: just pull off the tough outer leaves and cut the ends. 

Even you have some picky eaters in your family (or if you are a picky eater yourself) I am asking a favor of you.... try this recipe! If you don't like brussels sprouts after trying this recipe I will never ask you to eat them again. However, I have a feeling that you might change your opinion on brussels sprouts after preparing them this way. Here is the recipe....try it as a side dish to your next meal. Enjoy!

Pancetta and Balsamic Vinegar Brussels Sprouts

2 oz. pancetta, cut into 1/4-inch dice (about 1/2 cup)
1 to 2 Tbs. extra-virgin olive oil
10 oz. Brussels sprouts (about 18 medium sprouts), trimmed and halved through the core
1/4 cup balsamic vinegar
Freshly ground black pepper
Kosher salt
________________________________________

In a heavy sauté pan set over medium- low heat, slowly cook the pancetta in 1 Tbs. of the oil until golden and crisp all over, 10 to 15 minutes.

With a slotted spoon, transfer the pancetta to a plate lined with paper towels, leaving the fat behind. You should have about 2 Tbs. of fat in the pan; if not, add the remaining 1 Tbs. oil. Have ready 1/2 cup water.

Put the pan over medium-high heat and arrange the sprouts cut side down in a single layer. Cook undisturbed until nicely browned, 2 to 3 minutes. When the sprouts are browned, add the water to the pan, cover immediately, and simmer until the sprouts are tender when poked with a fork or skewer, about 3 minutes. (If the water evaporates before the sprouts get tender, add more water, 1/4 cup at a time.) With a slotted spoon, transfer the sprouts to a plate.

Return the pan to medium-high heat and if any water remains, let it boil off. Add the balsamic vinegar and a few grinds of pepper. Boil the vinegar until it’s reduced to about 2 Tbs. and looks lightly syrupy, about 2 minutes. Reduce the heat to low. Return the sprouts and pancetta to the pan and swirl and shake the pan to evenly coat the sprouts with the sauce. Season to taste with salt and more pepper and serve.

Makes about 4 servings.
Calories per serving: 135
Adapted from www.finecooking.com

Nutrition Information of Brussels Sprouts taken from Oceanmist.com:
Only about 10 calories each, Brussels Sprouts are low in fat and sodium, high in dietary fiber and are cholesterol-free. They also contain high levels of naturally occurring vitamin C and specific health-promoting compounds called glucosinolates with antioxidant properties, and proven health benefits in the area of cancer prevention. Brussels Sprouts have three times the level of vitamin C of an orange. Unlike most vegetables, Brussels Sprouts are rather high in protein, accounting for more than a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C. They’re also an excellent source of vitamin D and folic acid during pregnancy.

On-line information and tools

Wanted to pass along some information and tools that may be useful to you.

Check out this website http://www.fromfat2fit.com/ for articles and information about living a healthier lifestyle.

For more support, you can join the AARP Fat 2 Fit Community (www.aarp.org/fat2fit). This online community is free and open to everyone, regardless of age. Membership in AARP is not required. Participants will find wonderful tools, tips and inspirational stories. 

Busting through that plateau...

Many people are complaining of hitting that dreaded plateau. Here is some advice from the experts!

Courtesy of Karen Kuzma, RD:

WHAT’S STOPPING YOU FROM LOSING WEIGHT?

You may not be entirely to blame for the number on the scale, you're not off the hook. Nobody is the innocent victim of a drive-thru feeding. But there are sneaky factors—your friends, your family, your mindset—that can sabotage the best weight-loss plan. Your strategy: Identify the saboteurs, then adjust.
Your Spouse

We do not suggest blaming him or her for your extra weight. But know this: Researchers at the University of Minnesota found that men and women usually gain 6 to 8 pounds in the first 2 years of marriage. Once you're married, that need to impress is gone. You may go to the gym less often, go out for meals or to parties more frequently, and develop new rituals, such as sitting on the couch with your spouse and snacking.
Fix your head: Regain that need to impress. Imagine what that person working out next to you at the gym thinks of your gut—or what he or she would think if you had abs. As for that bowl of popcorn with your spouse, ask yourself, Why am I eating? Boredom? Habit? Better yet, ask him or her to stop bringing those binge foods into the house.
Fix your routine: Establish healthful rituals. Instead of Access Hollywood after dinner, take regular walks, or play H-O-R-S-E in the driveway. Exercise suppresses appetite. Cool down with Italian ice (~120 calories per cup) instead of ice cream (~290 calories per cup).

Your Kids

The presence of children in a household sharply increases the likelihood of tempting junk food in the cupboard. Some of it ends up in adult mouths. The same goes for stray nuggets and fries left over by finicky kids. If you're prone to clean up after your kids, the easiest thing to do is to avoid the Happy Meal altogether.

Fix your head: Grow up. Think: The sugary snack that a child will burn off with an hour of fidgeting will haunt you as a fat deposit. Read the nutrition label on any snack before unwrapping it. Realize the importance of setting a good food and exercise example.

Fix your routine: Make junk food a once-a-week thing. Designate Friday as Twinkie day, for example. And instead of standing on the sidelines to watch your son's game, volunteer to coach, ump, or ref. Make fitness a family thing.

Late night TV

Not getting enough deep, non-REM sleep inhibits production of growth hormone, which might lead to premature middle-age symptoms—abdominal obesity, reduced muscle mass and strength, and diminished exercise capacity.

Fix your head: Mentally disengage yourself before you hit the sack. Don't plot your next career move right before bed.

Fix your routine: Exercise in the morning or afternoon, if at all possible. Evening workouts may leave you too stimulated to sleep. Establish a ritual that signals your body that the day is over 30 minutes before bedtime—turn off the computer, read, stretch, or set the TV volume low (or better yet, OFF).

Your Shift

Workers gain 7 pounds on average when they switch from a day to a night shift, according to the New York Obesity Research Center. People working the graveyard shift tend to eat a big evening meal and go to work; then they come home to another 'supper' in the morning.
Fix your head: Adjust your concept of mealtime.

Fix your routine: Eat your biggest meal when you get home from your shift, then relax or exercise in the morning. Get 8 hours of sleep in the afternoon, then wake up and have breakfast. Kicking off your workday (even if it starts in the evening) with a light meal that's high in protein or fiber is very helpful for weight loss.

Your Stress

Stress will spike levels of the hormone cortisol, which tells your body to store fat. Unfortunately, some people appease their anxiety by reaching for fatty foods. Eating boosts insulin levels; combining that with cortisol leads to greater fat deposits. More stress = bigger belly.
Fix your head: First, identify the type of stress you're under. Is it temporary, like a big exam, or more permanent, like your job? Short-term stress will pass. Long-term stress may require a permanent solution, like a new job.
Fix your routine: Make healthy eating effortless! Buy snacks that won't send insulin levels soaring: Greek yogurt, beef jerky or single-serving bags of almonds or cashews. Fifteen minutes of explosive activity—hitting a speed bag or jumping rope—can alleviate anxieties after work.

Your Friends

The people you socialize with can make or break a diet or workout plan, whether it's unconscious grazing on candy at the movies or the lure of pumping beers instead of iron. Worse, some “friends” may deliberately try to sabotage your diet, just for fun. Want a cookie?
Fix your head: Admit you need support. Let people know how to help you, and many will!
Fix your routine: Eat an apple before meeting friends, so you’ll feel fuller. Drink a glass of water for every alcoholic beverage you consume. A time-tested strategy: Recruit a friend to diet or work out with you. Having someone to answer to is the best enforcement plan.



From Heather Hall - ACE Certified Person Trainer and owner of Body OverHALL
 
1. Be consistent with exercise. Get 5-6 workouts in EVERY week!


2. Challenge yourself with the harder variations when you workout. DON'T pick the path of least resistance!

3. Eat meals every 3-4 hours, no more than 4 hours between meals!!! No exceptions!! Include protein/veggies with every meal.


Thanks to Heather and Karen for chiming in on this subject! If you're doing all the above - then be PATIENT. In the beginning of any weight loss program, the changes you make are drastic and you will quickly see results. As time goes on, it's important to keep challenging yourself (because you really are getting stronger and your abilities increase accordingly) and sticking with it. Wealth for my Health is about healthy living and living a healthy lifestyle... as long as you're making healthy food choices and getting regular exercise... you're doing AWESOME and you need to be proud of yourself. You're living a life of healthy living for more reasons than seeing the number go down on the scale. After all, someday you will continue this lifestyle because you WANT to, not becase you NEED to lose weight, lose inches, etc. Keep after it, and good things will happen!

Originally posted 11/17/10.

What's Really in Your Coffee Creamer?

If you only drink one cup of coffee a day, it probably doesn't matter what type of creamer you use, or what's on the ingredient list. But if you drink several cups a day, and add more than the standard serving size of creamer per cup, you may be getting more fat and sugar than you bargained for.

Powdered and liquid "creamers" were developed in the early 1960s to provide coffee drinkers and coffee suppliers with an alternative to dairy products. None of these products contain lactose, so they are suitable for people who are sensitive to milk and cream, and many varieties are shelf-stable, so they last indefinitely without refrigeration. The main ingredients in non-dairy creamers are vegetable fats, corn syrup, milk protein, and assorted additives such as anti-caking chemicals, flavorings, and coloring.

Watch the Fat

The fats used in powdered or granulated creamers include hydrogenated coconut, soy, and palm kernel oils, which contain "trans" fats. You know... the ones all but outlawed by the American Heart Association because they contribute to high cholesterol and clogged arteries that lead to heart attack and stroke?

When you look at the Nutrition Facts label on some creamers, you may see 0 grams fat and 0 grams saturated or trans fats. When a food contains less than 0.5 (1/2) gram of fat, saturated fat, or any other nutrient, manufacturers can round that figure down to zero on the package's Nutrition Facts label. Fair enough, but it is important to keep in mind that if zero really means 0.4, two servings equals 0.8, and that rounds up to 1 g.

Check the Serving Size

It is also important to look at the serving size on which nutrition information is based. If one teaspoon of creamer is considered a serving, but you need 4 to 6 teaspoons to get your coffee as light as you like it, then the nutrition information on the label is irrelevant unless you actually use a measured amount and do the math. How much coffee and creamer you drink also depends on the size of your coffee cup or mug. A small teacup holds about 6 ounces of fluids while a good size mug might hold twice that amount.

Healthful Alternatives

If you avoid dairy products for dietary or religious reasons, try milky almond, rice, or soy beverages in your coffee. Most of these products are fortified with vitamins so they are the nutritional equivalent of milk. If dairy is included in your diet, however, once you compare ingredients and nutrients, and weigh the long-term health risks and benefits, you are likely to get a healthier cup of coffee by adding real milk than by using most commercial brands of non-dairy creamer to lighten your brew.

Article courtesy of Karen Kuzma, Registered Dietitian. From http://www.qualityhealth.com/

Suggestion: Modify "how you take your coffee" by making slow changes. If you have to drink it with sugar and cream - replace the sugar with a sugar substitute. After a week or so, replace the cream with milk. After another week or so reduce the amount of sugar you're putting in. After another week or so, put more milk in, and no sugar. By making these gradual changes your taste buds won't go into shock and repulsion. Going from drinking coffee with cream and sugar (really, more of a dessert) to straight black is QUITE the change. Take it slow, and eventually you may find yourself liking coffee black and happy you can EAT your calories instead of DRINK them.

Trader Joe's - a review

I went to Trader Joes (http://www.traderjoes.com/) when they first opened in Lincoln back in December. The place was PACKED but I still managed to find quite a few great products. However, I wanted to go back again when the newness had worn off so I could peruse the aisles without holding up 20 people. I went the other night about an hour before close and I almost had the place to myself. The store isn’t huge, but they carry TONS of products. Trader Joe’s is known for carrying “unconventional and interesting products” for low, low prices. You can find lots of organic and healthy food there, not a lot of junk food. Oh yes, and don’t forget about the 2 buck chuck – cheap (but good) bottles of wine!


Here is a photo of some of the products I bought (there a few products from Hy-Vee too, I stopped at Hy-Vee on my way home)

First, let me talk about their cheese selection – holy cow! They have hundreds (maybe not hundreds, but it surely seems like it) of cheeses to select from, and we aren’t talking about American and Cheddar cheese. As you can see in the photo I bought a block of apricot stilton. Portion control is important here, because you could eat the whole block in one sitting. I like to put that cheese on salads – adds just a bit of sweetness to the salad. I also bought Lacey Marbled Swiss. It’s a blend of Swiss and Colby cheese. My favorite afternoon snack is half a slice of that cheese, 3 Triscuits (as pictured) and an apple. You will also find peach mange salsa and black bean salsa – I am definitely a lover of salsas. Instead of fried corn chips, I use Triscuits.

The coolest thing I found at Trader Joe’s is a Guacamole “kit”. It comes with 2 fresh whole avocados, two Roma tomatoes, one clove of garlic, one lime and a small yellow onion. The cutest thing ever… for only $3.59. Again, instead of corn chips I use a healthier cracker.

Some cheap and healthy breakfast foods – frozen whole grain waffles ($1.99 for 8 waffles) and peanut butter ($1.79) with just peanuts and salt! By the way, I love putting peanut butter on my waffles, with a little applesauce on top.

Frozen, already cooked brown rice ($2.99). This is SOOO convenient when I am in a pinch during lunch time - the rice only takes 3 minutes to prepare in the microwave and I just add that to some already prepared homemade stir fry (diced chicken and veggies of your choice). I cook up a big batch of diced chicken breasts, veggies and seasonings, and package them and freeze them in 2 cup portions. That’s enough to feed myself and my two little girls. However, you can package it in single servings, or whatever is necessary to feed your family. Throw it in the microwave while the rice cools a bit, and you have a healthy, quick lunch!

Frozen Lime Chili Chicken Burgers ($3.49 for 4 patties). I can pronounce all the words on this food label, they are incredibly healthy and make a quick dinner. I spread Mustard Garlic Aioli ($2.49) on an Earthgrain round bun, put the chicken burger on the bun and topped with a piece of cheese. Delish! I had a cup of vegetables as my side (Grilled Eggplant and Vegetable Medley (red and yellow pepper and tomatoes)) for a complete dinner!

I also bought some Pink Himalayan Salt and Crushed Red Pepper - $1.99/piece.

I found Butternut Squash Soup (to make this recipe here) and Tomato and Roasted Red Pepper Soup – would be a perfect match with a whole wheat grilled cheese sandwich on a cold day. ($2.49/$2.79)

Not pictured, is Trader Joe’s Reduced Guilt Fat Free Brownies.My little girls and I had a playdate with another little girl and they wanted to make brownies. So, all 3 little girls helped make these and they tasted awesome! A box of this brownie mix coupled with 2/3 cup Vanilla Non Fat Yogurt – and you’re good to go! They even have directions on the box if you want to make just one brownie – in the microwave. What a great way to satisfy your sweet tooth without ingesting a lot of calories and fat. The mix cost $2.49 and the yogurt cost $2.99, and there was some yogurt left over – great to top the brownie with.

I couldn’t get all my weekly shopping done at Trader Joe’s – but it’s a cool place to shop every once in a while to stock up on some different products. Check them out – 3120 Pine Lake Road.

Butternut Squash Chili

Butternut Squash Chili (courtesy of Dr. Jamey with Chiropractic First)


Ingredients:

1 lb grassfed ground beef (can be found through Robinette Farms, Open Harvest, etc.)
1 medium red onion, diced
1 T Red Palm Oil (Palm Oil is a reddish coconut oil. Higher in saturated fats, but loaded with anti-oxidants and protects the immune system - there can be a bit of controversy over Palm Oil, so do your research and do what makes sense TO YOU) If you don't have Palm Oil - go for Olive Oil.
2 Green Bell Peppers, Diced
2.5 C Butternut Squash Puree (soup works well, too) (soup can be found in the Health Market at Hy-Vee)
1 14.5 Oz Can Organic Tomato Puree or Diced Tomatoes
1 C Frozen Organic Corn
1 C Organic Black Beans
1 C Organic Kidney Beans
2 T Pumpkin Pie Spice (Blend of Cinnamon, Ginger, Cloves, All Spice, Nutmeg)
2 T Chili Powder (I use 1 T Ancho and 1 T Chipotle)
1 T Sweet Paprika
1 T Garlic
1 t corriander
1 t Smoked Paprika
1/2 t black pepper
Pink Himalayan Sea Salt or Celtic Salt to taste (fun note about sea salt: it sould not be white! Look for a sea salt that is dirty (like the pink himalayan) because that means it has minerals alongside the salt. So, not only do you get some sodium, but you're getting minerals that are good for your body as well!)

Directions:
1. Saute onion in red palm oil on medium heat for five minutes, add beef and brown.
2. Add all the spices except the pumpkin pie spice to onion/beef mixture and cook for two more minutes.
3. Add the tomatoes and butternut squash. Bring to a boil then reduce to a simmer. Stir in the pumpkin pie spice. Simmer two hours, stirring every 15 minutes.
4. Stir in the corn and beans. Salt to taste. Simmer half hour more.
5. Enjoy.

Grocery Store Tours - Hy-Vee (enter to win a free MedGem Test!)

Registered Dietitian, Karen Kuzma will be offering tours of the grocery store to new contestants. These tours will take place immediately following the 6:45 meeting, and should last approximately 30-45 minutes.

Jan 24: Produce, Deli, Meat & Seafood
Jan 31: Canned and Dry Goods
Feb 7: HealthMarket and Snack Aisles
Feb 21: Dairy and Frozen

You may bring one person with you (spouse, friend, etc.) on these tours. You may attend one tour or all 4. For each tour you attend your name will be entered into a drawing for a free MedGem test with Karen Kuzma.

A friend of mine passed this along, really puts the journey into perspective.

If I Lost 1 Lb. Each Week of 2011


By Valentine’s Day

I’d be 7 lbs. lighter. I’m loving it!
By St. Patrick’s Day

I’d be 11 lbs. lighter. With the luck-o-the-Irish I’ll make my goal.
By Easter

I’d be 16 lbs. lighter. I’d be a cuter bunny.
By Memorial Day

I’d be 23 lbs. lighter. I won’t let it rain on my parade.
By Flag Day

I’d be 25 lbs. lighter. Boy, could I wave my flag then.
By Independence Day

I’d be 27 lbs. lighter. That’s a neat Declaration of Independence from overeating!
By Labor Day

I’d be 36 lbs. lighter. What a wonderful reward for all my hard work.
By Columbus Day

I’d be 41 lbs. lighter. What a joy to discover what I can do.
By Halloween

I’d be 44 lbs. lighter. I didn’t think I had a ghost of a chance.
By Thanksgiving

I’d be 47 lbs. lighter. I’d have so much to be thankful for.

By Christmas Eve

I’d be 51 lbs. lighter. Talk about being merry!

By New Year’s Eve

I’d be 52 lbs. lighter. It’s not just a new year, it’s a new ME!

A Neck Without A Curve

I was put in touch with Dr. Jamey Krueger through WFMH trainer, Branden Bonk. So, I met with Dr. Jamey  (Chiropractic First) to tell him about the WFMH Challenge and to see what his practice was all about. Originally hailing from Wisconsin, he moved back to the Lincoln area to be closer to his wife’s family. He had a successful practice in Wisconsin and had the opportunity to make some life changing improvements in many of his clients and his mission is the same for his clients in Lincoln.
Walking through the doors of his office with its modern décor and music playing, it doesn’t feel like a typical doctor’s office. In fact, Dr. Jamey just likes to go by Jamey. It’s his philosophy to get to know his clients on more of a personal level and less of a patient level.

I was asking Jamey all sorts of questions about chiropractic care and the equipment that was in the office. Instead of just hearing about it, he asked if I wanted to get scanned… so I agreed. I am glad I did (we will get to the “why” later…)! He performed 4 scans on me to measure how well my nerves are working. You won’t have any symptoms of nerve blockage until it’s blocked 60%... so oftentimes there can be something out of whack without even knowing it.

The first scan he did was Heart Rate Variability. This can determine if you are stuck in the Fight or Flight mode, which can impair your immune system. The second scan he did was Dual Thermography. There should be equal blood flow on both sides of your spine and if there isn’t that can indicate a nerve imbalance. The third scan he did was Surface Electromyography. This measures how hard your body is working to hold yourself upright. If muscles are constantly contracted it can lead to fatigue since tensed muscles use more energy than relaxed muscles. The fourth and final scan he did was Range of Motion. This measures the motion between two vertebras. If vertebras start moving as “pairs” instead of individually, this can lead to degeneration (which is NOT good).

Together, these scans took about 15 minutes. The computer calculates the results and gives you a score. Ideally, one would like a score between 89-100. I nearly failed.

Below is a scan of my neck:

I thought great, looks like a neck. I took Anatomy back in high school and I am coming up on my 10 year reunion. I don't remember what a neck SHOULD look like!

Apparently, your neck should have a curve in it. Mine has NO curve, and in fact, it's starting to curve THE OTHER WAY. Not good. Here is what a neck SHOULD look like.

The most starking difference is the fact that the vertical line should be touching the neck (as pictured above - it's a little bit in front of the neck, but almost touching...). Whereas in my situation, the vertical line is miles away from where it should be. The two horizontal lines should be parallel to one another, and in my situtation that just isn't the case.

Many things can cause your neck to have no curve. Accidents and poor posture (looking at a computer screen all day) are two main causes. I have not been in an accident, so looks like I have really poor posture.

With my neck not having the proper curve, my nerves don't have a clear path to send all their messages so this can cause problems within the body... hence the reason it's very important to get that curve BACK!

I have spent the last couple weeks working on getting that curve back, both in the office with Jamey, and soon at home as well. Stay tuned to my progress!

Week One Healthy Sample

This week we tried the Morningstar Farms Tomato and Basil Veggie Burgers and Sweet Potato Fries.


http://morningstarfarms.com/products_tomato-and-basil-pizza-burgers.aspx

Veggie burgers are a great substitute for a hamburger if you’re looking for something different. (Nothing is wrong with a hamburger if you choose the lean variety). Veggie burgers have less calories than a typical hamburger patty, significantly less fat, and have fiber (hamburger does not have fiber). You can find these in the frozen section of Hy-Vee.

Sweet Potatoes are a great source of Vitamin C and fiber, and won’t spike your blood sugars like their white counterparts. I ONLY buy sweet potatoes now… they just have quite a few more health benefits than white potatoes. You can bake sweet potatoes just like you do a regular potato, or you can slice them and bake them on a cookie sheet in the oven for sweet potato “chips”. Frozen sweet potato fries are awfully convenient, you don’t have to peel and slice the sweet potatoes, the prep work has been done for you. Just put them in the oven and 15 minutes later you have a healthy side dish to any meal!

http://www.alexiafoods.com/products/sweet-potatoes/sweet-potato-julienne-fries

You can find sweet potato fries in the frozen section (regular and health market) of Hy-Vee.

Today, the kiddos in the youth program will be sampling edamame in the shell.

http://www.seapointfarms.com/

Super convenient to prepare as a snack, edamame is a great source of protein. These little soy beans are steamed while still in the pods, and you eat them by squeezing the beans out of the pods – you then toss the pods away.

Week One Day Three

Courtesy of Karen Kuzma, Registered Dietitian:

“Oatstanding” Breakfast Cereal

There’s a super grain that most households already have stocked in their cupboards. And because people eat more of this grain during January than any other month, we celebrate Oatmeal Month. But what should be celebrated about oatmeal is the health benefits for your heart.

There’s 25 years of evidence supporting the health benefits from oatmeal, mostly from its fiber. Oats contain soluble fiber, which has been shown to help lower LDL (bad) cholesterol, help control blood sugar levels and control appetite.

Because oats are a plant food, they naturally provide phytochemicals, similar to fruits and vegetables. New research has found that oats have unique antioxidants that may play a role in maintaining artery health. Flavonoids found in oats may protect LDL from oxidation. LDL that is oxidized is thought to possibly lead to hardening of the arteries. In addition, other studies have found flavonoids in oats have anti-inflammatory properties and may help reduce plaque build-up in the walls of arteries.

Steel-cut oats have gained popularity recently. The difference between steel-cut and old-fashioned oats is mostly texture. Steel-cut oats are cut into two to three pieces, and when cooked have a chewy texture. Old-fashioned oats are steamed and rolled, which reduce the cook time. Nutrition for both is similar.

An oatmeal bar is a great way to provide a breakfast to suit everyone’s taste. Offer a variety of toppings to customize a bowl of oatmeal to personal preferences and tastes.

Because cook time for steel-cut oats is longer, cooking in a slow cooker is ideal with the Overnight Oatmeal recipe below.

Overnight Oatmeal
Serves 16 (1/2 cup each).

All you need

Non-stick cooking spray
2 cups uncooked steel-cut oats
8 cups water or skim milk
1/2 tsp salt, optional
Assorted toppings such as brown sugar, maple syrup, cinnamon, raisins, fresh fruit or berries, optional*

All you do:
1. Coat 6-quart slow cooker with non-stick cooking spray.
2. Stir together oats, water and salt, if desired, in slow cooker. Cover and cook on LOW for 8 hours or overnight or until nearly all water or milk is absorbed.
3. Stir well before serving. Serve with assorted toppings, if desired. Refrigerate leftovers.

Nutrition facts per serving: 40 calories, 0.5g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 7g carbohydrate, 1g fiber, 0g sugar, 1g protein.

*Toppings for oatmeal bar:
Chia seed
Milled flax seed
Chopped walnuts or almonds
Dried cranberries or blueberries
Raisins
Fresh or frozen berries
Chopped apple or banana
Mini chocolate chips
Peanut butter
Marshmallows
Ground cinnamon

Week One Day Two - Importance of Breakfast

Congratulations on making it to day TWO of your healthy lifestyle journey.


Today I want to hit on the importance of breakfast. If you begin to view your body and metabolism like a slow burning fire you will understand why you need breakfast. When you let that fire slowly burn overnight (6-9 hours) it’s going to be starving for fuel come morning. If you don’t fuel it (with food) it won’t operate at peak performance. So, rev up your metabolism in the morning and start your day off right by eating a nutritious breakfast. If you workout in the morning and can stomach it, go ahead and eat before your workout. It’s best to have SOME food in the body to fuel your workout, even if it’s half of a banana or a quick piece of whole grain toast.

Below I have given you some breakfast ideas. If you’re anything like me, your brain doesn’t really wake up until mid morning, so I try to make breakfast as simple as possible.

Eggs (one or two egg yolks aren’t bad for you… especially if you get the eggs fortified with omega-3, because that’s where the omega 3 is found!). I usually scramble two whole eggs (Land-O-Lakes fortified with Omega 3) and mix in some egg beaters for added protein. I scramble them up (if I am in a real time pinch, I microwave them). Top with some salsa or ¼ cup cheddar cheese, and you have a great breakfast! Approx. 275 calories and 17g of protein, with 0 g sugar, and 0 g fiber.

Whole Grain Toast with Peanut Butter and Honey (Oro Wheat Double Fiber, one slice, 1Tbs. Smuckers Natural Peanut Butter, and ½ Tbs honey) Approximately 200 calories, 11g protein, 8g fiber, and 11g sugar.

Bowl Kashi Cinnamon Harvest Cereal. When looking for a breakfast cereal aim for one with less than 10g of sugar per serving. This particular cereal has 9g of sugar per serving, 5g of Fiber, 6g Protein, and 180 calories. Pair this cereal with a cup of skim milk and the total nutritional breakdown is: 260 calories, 14g protein, 5g fiber, and 20g sugar.

Our Registered Dietitian, Karen Kuzma has written a wonderful blog post about incorporating steel-cut oats as a breakfast option. Look for that post tomorrow!

-Sara

Welcome!

Welcome!


Congratulations on making the commitment to your life and well being to become a healthier person. I know I speak on behalf of everyone (your trainer, your program organizer, etc.) when I say we are so glad you made the decision to become PROACTIVE about your health, instead of REACTIVE. When people wait until they are bedridden in a hospital bed… or their health conditions are so bad they cannot participate in activities such as this, it makes the journey to a healthy lifestyle even harder. So thank you for choosing to be healthy, before it’s an insurmountable possibility.

Change

This challenge is not easy. We will be asking you to change more habits then you knew you had. We will be asking you to change the way you think about things and the way you react to things. We will be asking you to make your health top priority.

Time

I can speak from a mother and wife’s standpoint when I say, in the beginning, it’s hard to be leaving your husband and kids 5+ times a week to go workout. Seems awfully selfish when our lives and schedules are so busy and we don’t have much time to spend together the way it is. I spent awhile struggling with that dreaded “mommy guilt”. However, after a couple weeks of this… I noticed something. Instead of being so tired at night and spacing off in front of the TV, I actually interact with my kids and husband… spending more QUALITY time with them. I don’t have much to offer anyone when I’m tired, unhealthy and weak. Sure, my husband and girls might have seen me more often, but it wasn’t quality time spent together. So when you head out the door leaving your family behind, just know that you are going to come back home refreshed and recharged, ready to spend quality time with them.

Family

This challenge is a great catalyst for getting your whole family involved in healthy living. NO ONE is immune from needing to live a healthy life. It doesn’t matter if your husband can eat 5,000 unhealthy calories a day and not gain a pound (and he doesn’t even have to work out). That doesn’t mean he is HEALTHY. Our bodies were designed to move on a regular basis and be fed clean nutrition, starting from the day we were born until they day we die. Find an activity the whole family can participate in, even if it’s just a walk around the neighborhood. Race your kiddo to the end of the block. Better yet, race your husband or wife to the end of the block. Whoever comes in second has to do the dishes. 

Investment

Just as you invested in a life of UNhealthy living, you will need to make the decision to invest in a life of healthy living. I cannot listen to one more person tell me they can’t afford healthy food, when they make regular trips through the fast food lane. That $5 you spent getting a cheeseburger and French fries could have easily bought a loaf of the “expensive” bread (aka, whole wheat bread) that would have fed you for the WHOLE WEEK. Yes, healthy food can be more expensive, and justifiably so… it’s actually loaded with nutrients our bodies need, not filled with chemicals and fillers. However, there are ways around this. When “expensive” bread goes on sale, buy 2 or 3 loaves. Bread freezes wonderfully. Buy chicken breasts in bulk. Make more frequent stops to the grocery store, to reduce spoilage and waste. Take your family with you… have them help pick out healthy foods they want to eat. That way, the food will actually be eaten at home, and fewer trips through the drive through or to restaurants will take place… and we all know how expensive going out to eat can be.

Many people are shocked at how expensive boot camps, gym memberships, etc. can be. However, look at how much CABLE costs! Again, if you are paying for cable… and feeling bad because you can’t afford to workout with everybody else, then CANCEL YOUR CABLE. Unless you are doing those “on demand” workouts, your cable subscription isn’t adding any years to your life or improving the quality of it.

Workout for free! You can get a great workout in free of charge. Go outside and walk or run. You don’t need a membership to use the streets and sidewalks, all you need is a pair of shoes. But then again, that’s debatable. Barefoot running is becoming increasingly more popular. Save up and buy a bike. Save up some more and buy a bike trailer to tote your kids along in. Go to Play It Again Sports and buy some used weights, resistance bands, etc. and make up your own workouts. If you are dedicated to be motivated on your own, YOU CAN DO THIS!

The first day… the first week can be hard. But it’s hard being unhealthy too. As Marty Wolff would say, “Pick your hard”.

See you tonight at the meeting!

Sara