100 Healthy Snack Ideas

Came across another great blog article from Pinterst linked from Six Sisters' Stuff blog. 
Here is the link
http://www.sixsistersstuff.com/2012/01/fresh-food-friday-100-healthy-snack.html

Stacey :)

Day 1 ~ Reality Check

Day 1 = Reality Check.

It was nice to hear some "Yah!  I am down" or "Wow, it was less than I thought" but for the most of us we were like, "Oh crap!".  Well just remember that the number is on the scale is only a measurement tool.  Use it only for this reason.   With this in mind I picked up 3 other "tools" tonight. A tape measure, camera and note pad.   I took my measurements, got my daughter to take my "before" pictures and wrote down everything that I ate, recorded my work out and wrote down how I felt.  This isn't a "Dear Diary" note pad.  It took me about 10 minutes to get it all done.  I may get the courage to post my pics but not yet.  I am going to take them weekly. 

On the very first page in my journal I also wrote down my long term goals.  I will share them:

• Lose 40lbs by my birthday which is July 15, 2012.  24 weeks....1.67 lbs per week
• Participate in the
• TC 10km (3rd) ~ April 29, 2012 http://www.tc10k.ca/
• Cowichan Challenge (2nd time) ~ July 8, 2012 http://www.ceevacs.com/cowichan/run.shtml
• Great Lake Walk (my 3rd one.)  ~ Sept 15, 2012 http://greatlakewalk.com/

I also set short term, achievable goals.  Here are my goals for Week 1:

• Go to gym 3 times a week min.
• Drink 40 oz of water a day.
• Get 8 hours of sleep.

So...day 1 is a success.  I made it to the gym, drank all my water, and am now on my way to the bath and then bed.  What are your goals? 

Until later Super Stars!!
Stacey

20 Quick and Healthy Snack Ideas

Here is a link to a great blog article:

http://keepyourdietreal.com/food/news/20-quick-and-healthy-snacks/

Until later losers,
Stacey

Milestone Markers

When we joined Weight Watcher a person would receive a star sticker for every 5 pounds lost.  After 10 and 20 ect...they gave bigger reward tokens.  I think I may have got a key chain.  The idea behind the reward tokens is to reward and recognize the smaller milestones.  It takes time to lose a big amount of weight so make small goals for yourself.  5lbs, 10 lbs, new pants size, 3 inches lost, journal every day, walk 3 times a week..etc.....  Your goals are yours and you can reward yourself however you like.  (Except with food!!)

Check out this idea.  Great idea for visual motivation. Weight loss jars. The red ones are hearts- put one in the jar for every 5 pounds lost!

What a great visual motivator!!
See you Wednesday.

Until Later Losers,
Stacey

Cool App!

Hi everyone,

Here is a recommendation from one of our participants:

I wanted to tell everyone about an app that I have been using  It is call My Fitness Pal.  It is awesome.  It first asks for your weight your age etc.  I think it asks how much you want to weigh or your goal.  Then it tells you how many calories you can eat in one day so that you reach your goal.  You enter everything you eat each day which it breaks it down to fats, sodium, vitamins etc.  You also put in your exercise, your weight, your measurements.  It has been really helpful for me over the last week or so.  Check it out

Thanks!!

Until later losers,
Stacey

My Vegetable Soup ~ Yum Yum

This soup has been adapted from the original Weight Watchers 0-point Vegetable Soup.  Over the years I have added and taken away the ingredients, but the soup is usually made up of what ever I have at home and remember to pick up while at the store. 

Also, I am getting very lazy (or brilliant!) at making this soup.  I use the pre-cut, pre-washed veggie  and coleslaw packs (instead of washing, peeling and chopping them myself).  It knocks alot of time and hassel as well as reduces excuses for not eating healthy.

So here it is: 

 Here are the ingredients to this batch:

• 1 tbsp of Olive Oil
• 1 med Onion
• 4 stalks of Celery
• 1 1/2 bags (340 g~full bag) of California Stir Fry ~ Broccoli, Carrot, Snap Peas
• 1/2 bag (1lb~full bag) of Cole Slaw 3-Colour ~ Green & Red Cabbage and Carrots
• 1 full can (796 ml) of diced Tomatoes (I would have used reduced sodium but couldn't find it.)
• 4 bunches of Baby Bok Choy
• 2 - 900ml Chicken Broth (Reduced Sodium)
• Spices to taste

Directions:

Heat up oil, sautee celery and onions.  Add stir-fry veggies. I add a couple of glugs of broth and put the lid on the pot.  The steam will soften these hard veggies.  After they get a bit tender, add tomatoes, broth and coleslaw.  Bring to a quick boil. Reduce heat to medium, add coleslaw.  Cook until coleslaw gets tender. This is rather quick.  Don't start watching your program and forget it.  Now turn down to min.  Add Bok Choy and Zuccinni.  (I didn't add zuccini this time because I forgot to buy it but it is awesome in this soup!) Give it a stir.  When Baby Bok Choy and Zuccinni begin to soften up (very quickly) remove from heat and let sit.  The heat in the pot will finish the cooking. Done!! 

This takes about 20 min from start to finish.  This is how I cook it up.  I am sure that you all do it differently and use many other veggies.  Go for it!!  I added curry powder for taste as well.  When I don't add the curry and tomatoes,  I sometimes pour some Thai sauce in for flavour.   I like to add a can of 5-bean mix, chick peas, cauliflower....it really just depends what you have in the kitchen at the time. 

This big pot gave me dinner and 7 containers which I freeze for lunches or quick meals.  This pot of soup cost me $12.21.  I had the olive oil, onion and celery.  Stir-fry bags $1.97 each, Coleslaw $1.47, Can tomatoe $1.00, Broth $1.67 each, Baby Bok Choy $2.46 (6 heads).    I still have 1/2 bag of coleslaw, 1/2 bag of stir fry mix and 2 heads of baby bok choy.  I will use these tomorrow for a stir fry.  So $12.21/8=$1.53 for an awesome, healthy lunch.  This could be cheaper if I had bought the veggies bulk but look at all the hassle I cut out!

Most of the time I will have this soup with a piece of dry whole wheat toast or wasa crackers.  I find that I still need a carb.  If I add the beans/peas there is no need for the toast or crackers.

Any hoo....hope you enjoy and get creative yourself!!

Until Later Losers,
Stacey

Initial Weigh-In postponed

Wow!  Look at all the snow!  Needless to say we will be postponing the weigh-in until Wednesday, January 25th.  To put it off until tomorrow would only bring on more snow!   Drive safely or not at all :)

Until later losers,

Stacey :)

10 Healthy Breakfasts

I came across this article/blog.  Thought I would share.

http://keepyourdietreal.com/food/news/10-healthy-breakfasts-in-10-minutes-or-less/

 

 

10 Healthy Breakfasts in 10 minutes or Less

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Monday, April 12th, 2010  Print This Post

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In the interest of saving time and space, I decided to dismantle the 40 Day Breakfast Challenge post series and create a new post highlighting 10 quick and healthy breakfasts. These breakfasts can be made in 10 minutes or less. There are tons of research studies showing why breakfast is important, but I would like to leave you with what I believe are the top 10 reasons.

1. HEALTHY EATING HABITS – It is well established that people who eat breakfast consume less fat and cholesterol and more vitamins, minerals, and fiber than people who skip breakfast.
2. WEIGHT MANAGEMENT – the National Weight Control Registry reported that people who eat breakfast have an easier time managing their weight than people who skip breakfast.
3. PORTION CONTROL – In general, people who eat breakfast have an easier time controlling their caloric intake throughout the day than those who don’t.
4. REDUCED RISK OF DIABETES – A report by the American Heart Association showed that people who eat breakfast are significantly less likely to develop diabetes than people who skip breakfast.
5. MORE ENERGY – A healthy breakfast can provide your body with the nutrients that you need to stay energized for several hours.
6. FITNESS – It is believed that people who eat breakfast have more energy and therefore may participate in more physical activity than people who skip breakfast.
7. FOCUS – According to the American Dietetic Association, people who eat breakfast have an easier time focusing and are more productive throughout the morning than people who skip breakfast.
8. MEMORY – Eating breakfast improves memory and learning.
9. BETTER MOOD – Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 10 minutes to eat something in the morning can really improve your mood.
10. BE A GOOD ROLE MODEL – Help your children to develop healthy eating habits at an early age by encouraging them to eat breakfast. If they see you eating breakfast, they are more likely to eat breakfast too.

Slow cooking oats or steel-cut oats with kiwi, mango, banana, green grapes, and honey

Organic flax waffles with warm peanut butter, banana slices, and chopped walnuts and a glass of 1% milk

Sesame Ezekiel toast with reduced fat cottage cheese, tomato slices, and parsley garnish

Tofu scramble with red peppers, zucchini, onions, and mushrooms….and tofu.

A classic: peanut butter and jelly on an English muffin (or toast or mini whole wheat bagel)

Breakfast bruschetta: French baguette with scrambled eggs, thin layer of reduced fat cream cheese, diced cherry tomatoes, and fresh parsley

Mini whole wheat waffles with mango chunks, honey, and powdered sugar

Whole wheat toast with scrambled eggs (or egg whites/substitute) with fresh sauteed spinach, provolone cheese, and marinara dipping sauce

Fruit bruschetta: organic chocolate cherry bread (from Whole Foods) topped with honey roasted peanut butter, fresh cantaloupe, strawberries, honey, and powdered sugar

Whole wheat toast with 2 hard boiled eggs and a half of a grapefruit

Morning Funny....

Just came across this and it made me howl!! 

Motivation

Weigh-in is tomorrow.  Like a smoker that has been counting down to Day 1, have you been preparing for your lifestyle change?   Did you clean out your fridge and cupboards?  Did you go on a grocery shop and get lean meats, lots of greens and fruit?  Do you have a great reusable water bottle?  Did you dig out your shoes?  Did you talk to your friends and family about positive support?  How are your patterns going to change?  Have you figured out when your trouble times are (mine are after dinner)? What are you going to do to get through these times?  Do you have bad days that you know you only have 1/2 hour or hour for dinner?  Are you prepared?  A stir-fry takes about 10 mins if you have stuff prepared.  There is no excuse for drive through!

Sounds like a big list but most of this list can be done under 1 hour.  Many different websites and weight-loss programs all agree that keeping a food journal is a great idea.  Many people are surprised to find out how much they are actually eating after reviewing their journal.  It is a great way to look back and figure out....what you ate on days you felt great, to review your meals after a great/poor week and be able to make changes.  Keep track of how you felt (energised, sluggish, happy...), what you did for exercise and when you did it (morning, after work...).  You will soon find patterns that are successfull and others that don't work at all. 

Also, it is very discouraging, after a week of eating healthy and exercising, when you weigh-in and there is no movement on the scale .  This is normal.  Your body is busy in the background and can't always talk to you through a scale.  Take measurements of your body this week.  On the weeks that you need some motivation pull the tape back out.  I am sure you will see some changes.   Here are some pics I found on motivation:

I will see you all tomorrow!!

Until later losers,
Stacey

Lifestyle!!

New Start Date!!!!

Okay, we were getting some slack.  Everyone couldn't wait until the 25th to start their healthy ways so we will have the Registration/Starting Weigh-in Wednesday, January 18th.  Weigh-in for SBO staff will be at the SBO and for the rest of the district at CSS in the medical room between 12-12:30.  If you have any questions please email Donna Whyte or Stacey Berry.  We are allowed to use our SD emails.  This project and all communication has been authorized and encouraged by Mark (Health and Safety Manager). 

So.... time to kick it up people.  I challenge you NOT to pig out this weekend thinking it is your "last" enjoyable, carefree weekend.  A healthy lifestyle change is not a punishment but a great choice so...why not start now?  Step on that scale on Wednesday knowing that you are already 5 days into a "new" healthier you!!

Until later losers,
Stacey

Forever-fit Fitness For Life with Nancy McNeil

Talk about timing!!  I received an email this moring with 3 posters attached.  Nancy McNeil, employee of SD#79 and owner of Forever-Fit has 2 workshops and a boot camp coming up.  I have attached a link to her website where you will find the posters. 

Nancy is a personal trainer and Group Fitness Instructor, certified through the British Columbia Recreation & Parks Association. Nancy is also a Certified Gymstick & Bootcamp Instructor. Nancy has training is TRX and Bosu Instuction and Posture Analysis. Nancy has over 15 years experience in fitness.


http://www.forever-fit.ca/classes-nancy-mcneil-bootcamp-gymstick-backfit/

I post this for information only.  If you have website links or program start up information you would like to share please post them as well!!


Until Later Losers,
Stacey

Natural Health Tips from Vitalia Healthcare

Good Morning,

I heard a segment on the radio (Kid Carson show..The Beat 94.5fm) from Dr.Tasreem Alibhai a Naturopath practicing naturopathic alternative medicine in Vancouver BC.  What she had to say was pretty interesting. 
She talks about weigh loss and how to do it.  It was a great interview and I am so glad it got posted as an article.

• Nutrition
• Water
• Exercise
• Supplements

Kid Carson posted a link to the article that sums up what she was talking about.  Here it is!! 

http://www.vitaliahealthcare.ca/pdf/Natural%20Health%20Tips%20to%20Lose%20Those%20Holiday%20Pounds%202012.pdf

Have a great day,
Stacey

Welcome to Biggest Loser 2012!

It is that time again.  Did you make a resulolution to get into shape this year?  How is it going?  If you are anything like me you may have done 1-3 days worth of healthy eating, went for a couple of walks and slowly slide back into the routine that got us unhealthy, unfit and unhappy in the firstplace. 

So after a very motivating conversation with our Biggest Loser #1 winner Donna Whyte, it was decided to run Biggest Loser again.  I can get all quotey, quotey but in my opinion joining a healthy competition keeps us motivated, accountable and connected to people with the same goal.  The payouts are just a bonus, well deserved reward!!

Structure:

• 18 weeks (not including Spring Break and School Closure Weeks)
• Original Weigh-In (Registration) on Wednesday, Jan 25th, 2012 at CSS between 12:00-12:30. Room TBA
• Weigh-in Weekly on Wednesdays, at CSS between 12:00-12:30.  Room TBA
• Only Stacey Berry will be seeing your weight.  It is 100% Confidential!!!  You can all see my weight as well if you want :).  If you don't want anyone seeing your weight....don't join. 
• Every Thursday every participant will receive an email with an updated spreadsheet that shows PERCENTAGE LOSS/GAIN only.  Participants weight will NEVER be distributed!!
• A weekly leader will be announced based on HIGHEST % OF WEIGHT LOSS for that week.
• Monatary payouts will be based on the HIGHEST % WEIGHT LOSS to that date. 
• There will MONEY payouts:
• Week 7 (March 28) of 20% of the pot
• Week 12 (May 2) of 20% of the pot
• Week 18 (June 13th) of 60% of the pot
• The final weigh-in announcing the BIGGEST LOSER is on Week 18th. This will be the person with the OVERALL HIGHEST % OF WEIGHT LOSS.
• Entry fee is $40 per participant. 
• No refunds no matter what your excuse.  Legitmate or not.  Consider it a donation to the get-fit cause!
• You can miss weigh-ins. No penalties, but you are encouraged to attend all weigh-ins. 
• This blog is meant for group chit-chat, support, and motivation.  No weights or percentages will be posted by me.  Feel free to post your own info if that is what you wish. 
• NO PROMISES but I will try to post a recipe and/or a work out once a week.

I hope that many join and choose to make 2012 the year that they got HEALTHY!!  Good Luck to all the participants!

Stacey :)

PS....Bring it on!  I am going for it this time ;)