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
Tuesday, January 4, 2011
Monday, January 3, 2011
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
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
Wednesday, November 17, 2010
Survivor - Lincoln = Point Breakdown
Congratulations to Team Body OverHALL (tribal name: Figure Chasers) for taking the win! Here is the point break down and the answers to the Fad Diets of the Decades.
Physical Challenge
Punch Gym 22 points
Body OverHALL 16 points
Body Innovations 13 points
Capital City 6 points
Food Challenge
Body OverHALL 40 points
Body Innovations 40 points
Capital City 38 points
Punch Gym 37 points
Fad Diets of the Decades
Body OverHALL 20 points
Body Innovations 16 points
Capital City Boot Camp 15 points
Punch Gym 9 points
Fad Diets of the Decades...
1920's: Cigarette Diet
1930's: Grapefruit Diet
1940's: Cabbage Diet
1950's: Vibrating Belts
1960's: Drinking Man's Diet
1970's: Scarsdale Diet
1980's: Master Cleanse
1990's: Hollywood Diet
2000's: Atkins
2010: Shake Weight
Physical Challenge
Punch Gym 22 points
Body OverHALL 16 points
Body Innovations 13 points
Capital City 6 points
Food Challenge
Body OverHALL 40 points
Body Innovations 40 points
Capital City 38 points
Punch Gym 37 points
Fad Diets of the Decades
Body OverHALL 20 points
Body Innovations 16 points
Capital City Boot Camp 15 points
Punch Gym 9 points
Fad Diets of the Decades...
1920's: Cigarette Diet
1930's: Grapefruit Diet
1940's: Cabbage Diet
1950's: Vibrating Belts
1960's: Drinking Man's Diet
1970's: Scarsdale Diet
1980's: Master Cleanse
1990's: Hollywood Diet
2000's: Atkins
2010: Shake Weight
Tuesday, October 26, 2010
Halloween Tricks for Treats
The following is courtesy of Karen Kuzma, Registered Dietitian. Listed below are some tips to keep in mind while surviving the Halloween Holiday without eating 5 pounds worth of sugary treats! (the following was written with kids in mind... but the same goes for adults!)
Halloween Tricks for Treats
Halloween means bags filled with sugary, sticky, chocolaty candy.
This can be frightening for many parents who worry about their kids’ eating habits. Here are some tips from the Registered Dietitian Karen Kuzma to help fit those Halloween treats into your child’s healthy diet:
• Halloween is a fun night for kids, so enjoy small portions of candy.
• Eat before you trick-or-treat. Serve your child a nutritious meal or snack before going trick-or-treating so he/she won’t dig into the bag of candy before he/she gets home.
• Teach your kids that “treats” are at the top of the Food Guide Pyramid and can fit into a healthful meal after all the other food groups have been consumed. Eat candy as part of a well-balanced meal instead of as snack in-between meals.
• Divide candy into weekly and daily portions - when it’s all gone, they need to wait until the next day or week. Let your kids pick out a few of their favorite candy pieces to have each day. Remember, parents are in charge of what kids eat.
• Large amounts of candy can be frozen to help with portion control.
• Remind your kids to brush and floss after eating candy.
Healthy Halloween Treats
Cheese and cracker packages
Chewing gum
Boxes of animal crackers
Cheese sticks
Juice boxes (100% fruit juice)
Granola or cereal bars
Small packages of pretzels and popcorn
Small packages of sunflower seeds or nuts
Packages of instant cocoa mix
Peanuts in the shell
Dried fruit
Individual cereal boxes
Fortune cookies
Balloons
Stickers
Crayons
Comic or coloring books
Toothbrush and toothpaste
Pencils
Colored chalk
Erasers
Silly Putty or bubbles
Whistles
Trading cards
Rubber spiders or worms
Karen Kuzma, Registered Dietitian
Halloween Tricks for Treats
Halloween means bags filled with sugary, sticky, chocolaty candy.
This can be frightening for many parents who worry about their kids’ eating habits. Here are some tips from the Registered Dietitian Karen Kuzma to help fit those Halloween treats into your child’s healthy diet:
• Halloween is a fun night for kids, so enjoy small portions of candy.
• Eat before you trick-or-treat. Serve your child a nutritious meal or snack before going trick-or-treating so he/she won’t dig into the bag of candy before he/she gets home.
• Teach your kids that “treats” are at the top of the Food Guide Pyramid and can fit into a healthful meal after all the other food groups have been consumed. Eat candy as part of a well-balanced meal instead of as snack in-between meals.
• Divide candy into weekly and daily portions - when it’s all gone, they need to wait until the next day or week. Let your kids pick out a few of their favorite candy pieces to have each day. Remember, parents are in charge of what kids eat.
• Large amounts of candy can be frozen to help with portion control.
• Remind your kids to brush and floss after eating candy.
Healthy Halloween Treats
Cheese and cracker packages
Chewing gum
Boxes of animal crackers
Cheese sticks
Juice boxes (100% fruit juice)
Granola or cereal bars
Small packages of pretzels and popcorn
Small packages of sunflower seeds or nuts
Packages of instant cocoa mix
Peanuts in the shell
Dried fruit
Individual cereal boxes
Fortune cookies
Balloons
Stickers
Crayons
Comic or coloring books
Toothbrush and toothpaste
Pencils
Colored chalk
Erasers
Silly Putty or bubbles
Whistles
Trading cards
Rubber spiders or worms
Karen Kuzma, Registered Dietitian
Monday, October 18, 2010
The Amazing Chase
The Amazing Chase took place last week in downtown Lincoln. Contestants broke themselves into two groups: The Physical Group and The Knowledge Group. Both teams were given clue to find their next destination, and they all ended the chase at The Running Company. Unfortunately due to a misunderstanding, a winner was not determined... however everyone kicked BUTT! Here are some photos of the teams before the chase started:
Answers to the Challenge Questions:
1. Nuts are a good source of nutrition, have no cholesterol and are low in saturated fat. A serving size of nuts on a 1600 calorie day diet is:
1/3 cup 3 times a week
2. Which ground meat gives you the most protein with the least amount of fat?
Grass fed bison
3. A 12oz can of Coke has more carbs from sugar than a 12oz glass of unsweetened Concord grape juice.
False. Coke has 10g - Concord has 15g.
4. Which of the following is idead Total Cholesterol, LDL, HDL, and Triglycerides?
<200, <100, >40, <150
5. When looking for a cereal in the grocery store, ideally you should choose one with (AND BE ABLE TO FIND):
10 grams of sugar or less
6. Heroine, morphine and sugar all stimulate the same receptors in the brain. Surveys have found the average American consumes around 22.2 teaspoons of added sugar every day. The recommended sugar intake for adult women is:
5 teaspoons (20 grams)
Team Punch Gym
Team Body OverHALL
Team Capital City Boot Camps
Team Body Innovations
Answers to the Challenge Questions:
1. Nuts are a good source of nutrition, have no cholesterol and are low in saturated fat. A serving size of nuts on a 1600 calorie day diet is:
1/3 cup 3 times a week
2. Which ground meat gives you the most protein with the least amount of fat?
Grass fed bison
3. A 12oz can of Coke has more carbs from sugar than a 12oz glass of unsweetened Concord grape juice.
False. Coke has 10g - Concord has 15g.
4. Which of the following is idead Total Cholesterol, LDL, HDL, and Triglycerides?
<200, <100, >40, <150
5. When looking for a cereal in the grocery store, ideally you should choose one with (AND BE ABLE TO FIND):
10 grams of sugar or less
6. Heroine, morphine and sugar all stimulate the same receptors in the brain. Surveys have found the average American consumes around 22.2 teaspoons of added sugar every day. The recommended sugar intake for adult women is:
5 teaspoons (20 grams)
We had THREE Running Company $50 gift cards to give away, and we randomly drew the following names:
Charla R.
Denise E.
Monte S.
Congrats to these three contestants... pick up your gift certificate at tonight's meeting!
Special thanks to the following sponsors:
Chellie Egan with High Profile Nail and Hair Salon
Kris Thaller, Coaching Dimensions
Marcia Ksionzek, Naturally Yours Salon and Spa
Chery Hansen, Beauti-Control
Ann Ringlein, The Running Company
and thanks to all the trainers that were able to cheer their team on!
Monday, September 20, 2010
Sponsor Spotlight Recap: Branden Bonk with Punch Gym Lincoln
If you don't follow Wealth for my Health on Facebook you:
a. should
and
b. can read up about Branden Bonk of Punch Gym Lincoln here.
FIVE FUN FACTS about Branden Bonk with Punch Gym Lincoln.
1. The word "Punch" has nothing to do with what is done at the gym, but the name of the bulldog (Puncherella) that is used as the logo for the franchise.
2. I assistant coach at Parkview Christian High School (Go Patriots!).
3. I don't own a TV
4. I am a vet of Operation Iraqi Freedom '04-'06, where I met Steve my business partner.
5. I helped raise pet ducks after college - definitely the best pets ever!
a. should
and
b. can read up about Branden Bonk of Punch Gym Lincoln here.
FIVE FUN FACTS about Branden Bonk with Punch Gym Lincoln.
1. The word "Punch" has nothing to do with what is done at the gym, but the name of the bulldog (Puncherella) that is used as the logo for the franchise.
2. I assistant coach at Parkview Christian High School (Go Patriots!).
3. I don't own a TV
4. I am a vet of Operation Iraqi Freedom '04-'06, where I met Steve my business partner.
5. I helped raise pet ducks after college - definitely the best pets ever!
Monday, August 23, 2010
Drum roll please....
...and the Wealthiest Winner is....
Erin lost a total of FORTY SEVEN POUNDS and reduced her body fat by 9.4 percent, and lost 8 1/2 inches off her waist. Most importantly though she has found her "healthy happiness". We are SOOO proud of Erin and what she has accomplished, and can't wait to see her take her health to the next level. She is already signed up for the next challenge and is excited to be a challenge coach for the new contestants. Way to go, Erin!
drum roll please....
.... the Eliminated Player prize goes to....
Ivy lost 17.43% (weight, body fat and abdomen inches) total percent. and 31 1/2 inches overall! Even with taking a spill during "Survivor - Lincoln" she worked her butt off and it paid off - literally. Way to go Ivy, and best of luck in the future!
I can't not mention the two runner up contestants of the Final Three. I got to know both of these individuals very well over the course of the challenge and am just so stinkin' proud of them.
ERIN CARTER!
Winner of $1500!
Erin lost a total of FORTY SEVEN POUNDS and reduced her body fat by 9.4 percent, and lost 8 1/2 inches off her waist. Most importantly though she has found her "healthy happiness". We are SOOO proud of Erin and what she has accomplished, and can't wait to see her take her health to the next level. She is already signed up for the next challenge and is excited to be a challenge coach for the new contestants. Way to go, Erin!
drum roll please....
.... the Eliminated Player prize goes to....
Ivy Johnson
Winner of $500
I can't not mention the two runner up contestants of the Final Three. I got to know both of these individuals very well over the course of the challenge and am just so stinkin' proud of them.
2nd Runner Up:
Before
After
Second runner up Vince Foster lost SEVENTY POUNDS! Vince was a biking maniac (he biked everywhere... the money he saved in gas for the car could pay off my college tuition) and one of the most humble people I know. He and his wife showed up to races that other WFMH contestants were a part of to cheer them on, and he participated in races himself. He is unstoppable! His next goal: to drop 45 more pounds and run a half marathon. Vince - you can do anything you put your mind to, we are so proud of you!
3rd Runner Up:
Before
After
THIRTY FIVE POUNDS DOWN!
Third runner up was Deb Peterson. I got to know Deb pretty well when we participated in the Cornhusker State Games Adventure Race together in June. The Adventure Race consisted of running, biking, a sand challenge and a little time in the lake. It was so much fun, and I can't wait to team up for another "adventure" again soon! Deb also participated in the Havelock Run (and finished with a GREAT time) and then just recently participated in the Buffalo Run. Deb has offerred her help on more than one occasion with the WFMH challenge, and she is now helping keep the website updated (which is a NEVER ending job). I can not thank Deb enough for everything she has done, and am so thankful for her friendship. Deb is already signed up for the next session, and I can't wait to see what happens!
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