Summer Maintenance Challenge

Following our final weigh-in on June 20th for this 10-week challenge, the folks who organize our weekly weigh-ins will be taking a break for the summer. We will begin another 10-week Challenge on September 12th, 2011.
But if you are like me, you may be a bit concerned about gaining weight over the summer! So in the interim, we will offer...

THE SUMMER MAINTENANCE CHALLENGE!!!!!!

The goal of the maintenance challenge is to "MAINTAIN" your weight between June 20th and September 12th. No required weigh-ins. We will take your final weigh-in for this Biggest Loser Challenge and compare it to what you weigh on Mon, September 12th. If you weigh the same, or less, you win!

• The fee for the challenge is $20
• If you have gained weight on Sept. 12th as compared to June 20th, you forfeit your $20.00 to the prize pot.
• If you stay the same, or weigh less on Sept. 12th as compared to June 20th, you win... winners get back their initial $20 fee PLUS an equal share (with other winners) of all forfeited fees (from gainers)
• There are no "required weigh-ins" other than your weight on Sept. 12th. However, we will offer 2 elective weigh-ins (one mid-July and one mid-August) where you can come in and step on the official scale to see how you are doing. No one writes down a thing. It's just for your own knowledge.

To Participate in the Summer Maintenance Challenge, you must sign-up, pay your fee, and step on the scale on either Monday, June 13th or Monday June 20th.
We will have more information on the challenge at this Monday's weigh-in!

How to Lose Weight with MYPLATE

Looking to shed a few pounds before you bare it all this summer? Using MyPlate, a new food icon created by the United States Department of Agriculture (USDA) that reflects dietary guidelines for Americans, may be the perfect ally.

Here are six tips to help you use MyPlate to lose weight:

1. Mind Your Calories

Choosing more nutrient-dense foods highlighted in MyPlate—vegetables, fruits, whole grains, and dairy products—having smaller portions of lean protein foods, and cutting back on foods high in solid fats, added sugars, and sodium such as sweets, sweetened drinks, pizza, and fatty meats can help you curb your caloric intake.

Based on a 1,600 calories per day plan*, MyPlate recommends:

• Vegetables: 2 cups
• Fruits: 1.5 cups
• Grains: 5 ounces
• Protein: 5 ounces
• Dairy: 3 cups

Use CalorieCount's Unit Converter to get the right portion sizes.

2. Divide and Conquer

Even though MyPlate includes five food groups, you don’t need to fill your plate with all five each time you eat. If you usually have three meals and two snacks a day, choose items from at least three or four food groups for each main meal, and items from one or two food groups for each snack. Find what works for you and choose meals and snacks that satisfy (but don’t stuff) you.

3. Fill Up on Produce

MyPlate recommends half your plate to include vegetables and fruit; these fill you up because of their high water and fiber content. And while eating more of them won’t automatically help you lose weight, the Center for Disease Control and Prevention (CDC) suggests it may help protect against weight gain. Aim for at least ½ to one cup of produce every time you eat.  Here are some suggestions:

• Have fresh berries over low-fat plain yogurt
• Mash banana in whole-grain pancake and waffle mix
• Sprinkle dried fruit, or pear, apple, orange or grapefruit sections in salad
• Use a variety of fruits to make a smoothie
• Add grilled vegetable slices to sandwiches

4. Go for Grains

The General Mills Whole Grain Check-Up revealed over 60% of Americans believe they get enough, but only 5% get the recommended three servings (at least 48 grams) of whole grains a day.  Aim for one whole grain each time at each meal. Examples include one slice whole wheat toast, ½ cup cooked oatmeal, one cup flaky/puffy whole grain cereal, ½ cup cooked brown/wild rice or whole wheat pasta, and three cups air-popped popcorn.

5. Partner with Protein

The CDC reveals “most Americans eat more protein than we need.”  Of the five ounces of protein recommended a day, here are some general serving sizes: one egg, one ounce of meat, poultry, or fish, ¼ cup legumes (beans and peas), or ½ ounce nuts or seeds.  The USDA guidelines also suggest 8 ounces of fish each week. Choose foods high in protein in their leanest, lowest fat forms and in small portions to maximize nutrient intake.

Additionally, MyPlate recommends three cups of dairy—also rich in protein (milk and yogurt especially)— each day. One cup of dairy equals one cup milk/yogurt, or 1.5 ounces of hard cheese or two ounces (about three slices) of processed cheese.

6. Read the Fine Print

Although sweets and alcoholic beverages didn’t make it onto MyPlate, these indulgences can fit in—even if you’re trying to lose weight. Two Chips Ahoy chocolate chip cookies, 34 plain M & Ms, five ounces of red wine, and 14 ounces of light beer each provide about 120 calories, the amount allotted for solid fats and added sugars in a 1,600 calories per day plan*:

*For more information about MyPlate and the USDA's dietary guidelines, click here.  According to the American Dietetic Association, a safe rate of weight loss is one to two pounds a week.

By Elisa Zied, MS, RD, CDN  on Caloriecount.about.com

25 Ways to Get Back on Track Today

The article below is from SparkPeople... a wonderful healthy lifestyle website. Following the holiday weekend, it seems the timing is right for this topic!

Don't Give Up On Your Goals!

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress.

8. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Rack up those SparkPoints! You earn them for every healthy task you do on the site—talk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Re-start your SparkPeople program. Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions. It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!

-- By Nicole Nichols, Fitness Instructor & Health Educator

Holidays Still Happen for Healthy, Thin People!

Why aren't we canceling weigh-in next Monday, you ask? Because really, who wants to come weigh-in on a holiday? Especially THE Holiday that ushers in the Summer BBQ season? The BBQ season that includes  potato salad, pasta salad, juicy fat steaks and homemade ice cream? WHY? WHY? WHY?

Because we need to stop making excuses for eating unhealthy. For eating too much. For throwing in the towel. The majority of people we look at admiringly, because they are thin and look faboulous in their shorts and tank tops, DO NOT simply have an over-active metabolism. Nope, the truth is, those folks we admire who are svelt and healthy are that way because they practice moderation. And if we only practice moderation during the week, when the distractions are few...what's the point? We are destined to fail until we can face these types of weekends and do them differently, right?

Think of yourself as a prize fighter, who is in training. Memorial Weekend is the Big Event. Are we going to throw in the towel, or show up for the fight?

Enjoy some boneless, skinless BBQ chicken. Juicy fresh strawberries. A big delicious salad. Some yummy roasted veggies... you can do this!

And YES, we are weighing in on Memorial Day. I'll be there to meet you at the scale. We can do this!

Sidestep Weight-Loss Sabotage

A good friend can make you laugh, cry, and, according to research, get fat. Who can forget the study published in the New England Journal of Medicine that showed if a friend is obese, your own fat odds go up 57%—a finding that resulted in newspapers splashing, “Obesity … socially contagious!” But what was under-reported in all the hoopla was what the heck you’re supposed to do about it.

The key: Stop blaming others and take charge, says Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Center. “Sabotage is everywhere,” she says. “It’s never going to stop, so you need to find ways to stick up for yourself.” Check out these common diet saboteurs and how you can stop them from encouraging you to eat more.

The Food Pusher
Trademark line:  “I made these chocolate chip cookies just for you!”

What’s going on:  The pusher, often a mother or doting friend, uses food to show her love. (How about a hug instead?)

Do this:  If a food peddler offers you a treat, try to postpone rather than deny, suggests Denver-based weight-loss specialist Linda Spangle, RN, author of 100 Days of Weight Loss: The Secret to Being Successful on Any Diet Plan. “Say, ‘Not just yet. I’m going to wait a little while,’” Spangle advises. “Somehow that’s more comfortable than saying—or hearing yourself say—‘No, I’m on a diet.’”

The Critic
Trademark line:  “Just order the lasagna! You’ve been on a diet forever!”

What’s going on:  If she’s having trouble counting calories herself, this may be jealousy over your dedication.

Do this:  Brush all of her sneaky, insensitive comments off your newly toned shoulders. Try responding with a friendly but I’m-in-charge, “Sorry, but what I really don’t want is that cheese settling on my hips forever! You support me, right?”

The Enabler
Trademark line:  “C’mon, let’s go on a doughnut run!”

What’s going on:  If pigging out used to be a bonding thing for you and your girlfriend, your calorie-counting may be seen by her as a threat to your friendship.

Do this:  Take the fat out of your relationship without spoiling the spontaneous fun. Try: “What about a shopping spree instead? There’s this new boutique I want to check out. Meet me there in half an hour?” It’s up to you to find ways to spend time together without indulging in food.

By Leslie Goldman, Health.com

Mini Challenge Winners

Our most recent mini-challenge was to lose a total of 3lbs or more between weigh-in on May 2 and May 16th. Over 25 of you accomplished your goal! "WEIGH"-to-go! But we only have 3 prizes, so we drew names randomly from those of you who qualified and the winners of the Biggest Loser Daily Meal Planner magnetic dry-erase boards are:

Donnie Moore
Mark Selee
Lisa Pimentel

Congratulations!
Make sure you all look at the challenge box to the left on the website here to prepare for the next mini-challenge!

Whole Grains are the Whole Package

These Natural Grains Pack a Nutritional Punch

Health experts agree that we need to eat more whole grains for optimal health. But most people don’t know what whole grains are. They have been shown to reduce the risks of heart disease, stroke, cancer, diabetes and obesity, but knowing the health benefits doesn't help you find them in your local grocery store or learn how to cook with them.

The Definition of Whole Grain
Every grain starts as a whole grain when it grows from the earth. This whole grain (actually the seed or kernel of the plant) has three parts: the bran, the germ and the endosperm.

1. The bran is the outer skin of the seed that contains antioxidants, B vitamins and fiber. (You may have heard of wheat bran or oat bran, which are available in stores and are common ingredients in certain cereals.)
2. The germ is the “baby” of the seed, which grows into a new plant when pollinated. It contains many vitamins, along with protein, minerals and healthy fats. (You may have seen jars of toasted wheat germ in stores, which can be added to a variety of foods to boost nutritional content.)
3. The endosperm is the seed’s food supply that provides the energy needed for the young plant to grow. The largest portion of the seed contains carbohydrates, and smaller amounts of protein, vitamins and minerals.

So a whole grain is one that contains all three parts of the kernel.

When grains are processed and refined (the most common practice for making breads, cereals, pastas and flours), the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.

Types of Whole Grains
Common types of whole grains include:

• Wild rice, which is actually a seed
• Brown rice
• Whole wheat
• Oatmeal and whole oats
• Barley
• Whole rye
• Bulgur
• Popcorn

Less common types include: amaranth, millet, quinoa, sorghum and triticale (a hybrid of rye and wheat).

Adding Whole Grains to Your Diet
New dietary guidelines established by the U.S. government in 2005 recommend that half of your daily grains servings should be whole grains. That's at least three servings of whole grains per day.

The easiest way to increase the amount of whole grains you consume is to substitute some processed grain products with their whole grain equivalent. This is as simple as having a slice of whole grain toast in the morning instead of using white bread, or using whole wheat flour in pancakes instead of white flour. If you’re making homemade soup, toss in a handful of brown rice or barley for added fiber. Make your dessert a healthy one, such as oatmeal cookies, and you won't have to feel guilty—you’re eating whole grains!

While at the grocery store, be extra careful reading food labels. Words such as multigrain, stone-ground cracked wheat or seven grain don’t necessarily mean the product is made with whole grains. And color doesn’t mean a whole grain either—some brown breads are simply white bread with added caramel coloring. The Whole Grain Council created an official packaging symbol in 2005 called the Whole Grain Stamp to help consumers find whole grain products. But until use of the stamp is used widespread, look for the word "whole" near the top of the ingredients list. (For example, the first ingredient of whole grain bread or cracker should be "whole wheat flour".)

Besides switching to whole wheat bread, you can easily add whole wheat pasta and brown rice to the menu to increase your consumption of whole grains. Whole wheat pasta comes in all shapes and sizes and appears to be a darker beige color than regular pasta. You can find it in the pasta section of both natural food and regular grocery stores. If you’re not going to eat it right away, you can store an unopened package for six to eight months in a cool, dry cupboard. Whole wheat pasta is prepared the same way as regular pasta (but usually takes a couple extra minutes to cook). To ensure that the pasta isn’t mushy, rinse it off under cool water to stop the cooking process. One cup of cooked whole wheat pasta has about 200 calories and 4 grams of fiber.

Brown rice is healthier than white rice and has significantly more nutrients. The refining process that transforms brown rice into polished, white rice strips away most of the vitamins and minerals and completely removes all of the fiber and essential fatty acids—basically leaving only the starch behind. White rice must be “enriched” with vitamins B1, B3 and iron, but at least eleven lost nutrients are not replaced at all. Brown rice is a concentrated source of fiber, which speeds up the removal of cancer-causing substances from our bodies. It is also an excellent source of selenium, which has been shown to reduce the risk of colon cancer. You can find quick-cooking "instant" brown rice, which are parboiled to speed cooking time. Because of this pre-cooked process, they are slightly lower in nutrients than regular, slow-cooking brown rice, which can take up to an hour to cook. However, look for microwavable pouches of brown rice on the shelf and in the freezer section. These are still high in nutrients and cook in minutes!

Studies Prove the Benefits of Whole Grains
A 2006 study by Tufts University showed that people who consume the most whole grains are 42 percent less likely to develop diabetes. Researchers from the Harvard School of Public Health found that people with a diet high in whole grains showed a lower risk of both diabetes and heart disease. In 1997, the FDA authorized the claim that the soluble fiber in oats reduced the risk of coronary heart disease; this approval was extended in 2005 to include the fiber in barley as well.

Whether you want to reduce your risk of disease or you simply want to eat fewer processed foods, adding whole grains to your diet makes sense. So the next time you sit down to watch a movie, bring along a bowl of popcorn and snack with a clear conscious. Whole grains couldn’t be tastier!

-- By Leanne Beattie, Health & Fitness Writer