New Team Lean Letter...

Nov 122009

Uhhh….I lost a week somehow (should be on Week 4…right?), or they did lost a week…whatever…ANYWAY, here is another Team Lean Letter from my challenge at work.  These are the emails we get at work to go along with our Team Lean Challenge (basically Biggest Loser but with teams).  I think they offer pretty good, albeit, basic information to get someone started on a weight loss journey.

Happy Reading!

Welcome to Week 5 of the Team Lean Challenge!

This week will focus on Exercise and Activity.

By combining exercise with improved eating habits, you are much more likely to lose weight and keep it off.

  • You burn more calories when you are exercising; the more active you are, the more calories you burn.
  • Regular exercise also builds muscle, and muscle burns more calories than fat. In this way you can increase your metabolism, which helps keep excess weight off.

Getting Started

Life is busy. Most would say they would love to fit in regular exercise, but it’s hard to find the time. It’s time to stop thinking of physical activity as a “when I have time” option and consider it a necessity for life. Whether or not you want or need to lose weight, exercise is vital to good health. Losing weight and feeling great are just added bonuses!

“If you think of getting active as one more thing on your long to-do list, you’ll never get moving.”

How Much Exercise Is Needed?

The CDC recommends adults get a MINIMUM of 30 minutes of moderate-intensity (such as brisk walking) physical activity per day, most days of the week OR a minimum of 20 minutes of vigorous-intensity (such as running or jogging) physical activity 3 days a week. Additionally adults should do resistance, strength-building and weight -bearing activities two days a week with a goal of completing 6-8 strength training exercises, with 8-12 repetitions per exercise.

To move toward a healthier weight and prevent weight gain, aim for about 60 minutes of moderate to vigorous intensity physical activity on most days.


Moderate intensity physical activity is any activity that takes about as much energy as a brisk walk. For the average person, this is about 1½ to 2 miles in 30 minutes, a pace at which breathing will quicken and the heart will beat faster. No matter what activity you choose, you can do it all at once, or divide it into two or three parts during the day. If you divide it up, each part should be at least 10 minutes long.

Target Heart Rate

To determine the best intensity for your workout, consider your target heart range. This is the recommended intensity to achieve during your workout. This is also your best fat burning range. Check your heart rate 10 minutes after you start exercising. Find your pulse just below your thumb on your wrist. Count your heart rate for six seconds beginning with “0″. Add a “0″ to this number. For instance, if you count twelve beats in six seconds, your heart rate per minute is 120.

Need help determining your target heart rate… use this handy online calculator -http://www.cancer.org/docroot/PED/content/PED_6_1x_Target_Heart_Rate_Calculator.asp

Tips for People Who Have Been Inactive for a While

Use a sensible approach by starting out slowly.

  • Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you’ll be more likely to stick with them.
  • Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
  • As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
  • Vary your activities, both for interest and to broaden the range of benefits.
  • Explore new physical activities.
  • Reward and acknowledge your efforts

Ready to increase your activity, but don’t know how to begin?

Visit www.sparkpeople.com to create an individual workout plan. Try using the workout generator tool to create a customized work-out for you to print or to track online. You can even view workout videos online that you can do at your desk or at home.


Remember, there are 1440 minutes in every day… Schedule at least 30 of them for physical activity.

copied from bhsonline

Another Team Lean Letter...

Nov 022009

I feel really bad for not having updating anything since last Wednesday, and I’m definitely regretting it come day before weigh in as well.  There will be an actual post tonight, but in the meantime wanted the post the newest helpful email from the Team Lean Challenge at work.

TTFN!

Welcome to Week 3 of the Team Lean Challenge!

 This week’s focus is making Habit Changes.

 The latest studies conclude that a successful weight-loss plan is a mind/body undertaking that not only involves monitoring calorie intake and expenditure, but dealing with the psychological side of weight loss and habit change.

But what really works and what doesn’t? These seven proven principles can increase your chances of weight-loss success now — and for the long term.

1. Get mentally prepared before you start.

Kelly D. Brownell, Ph.D., a psychology professor at Yale University, recommends asking yourself two key questions before starting a weight-loss program: “Compared with the last time I dieted, how motivated am I now?” And, “Do I see myself being committed for the weeks, months or years it will take to reach my goal?”

“If you can honestly answer ‘Very!’ and ‘Yes!,’ you’re ready to take on the challenge of weight loss,” says Dr. Brownell. “If you’re not mentally prepped before you dive into a diet, you’re more likely to mount a halfhearted effort and suffer the inevitable consequence: regaining the weight.”

If your motivation level needs a boost, list the negative aspects to staying at your present weight. These could include having increased health risks, low energy or not looking your best.

2. Don’t aim to lose any more than 10 percent of your weight at a time.

Forget trying to be model thin or get down to what you weighed in high school. Set a more modest goal by cutting 3,500 to 7,000 calories (one to two pounds) per week from what you normally consume. Even those with life-threatening weight problems are advised to stick to that humble objective. Why?

“Most people aren’t able to lose more than 10 percent of their weight,” says Gary Foster, Ph.D., clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania School of Medicine. “Even if you could, studies suggest you’ll be more likely to gain it back.”

Losing so little over such a long time may seem like a small achievement, but it’s not if you keep it off.

3. Include regular exercise in your weight-loss plan.

To lose weight, you must reduce your calorie intake. You should get in the habit of exercising while in the weight-loss phase of your diet because you’ll need it when you move to weight maintenance. “In study after study, the people who exercise are the people who keep weight off long term,” says Dr. Wyatt.

Indeed, in a study of 3,000 people who lost at least 30 pounds and kept the weight off for a year or more, 90 percent said exercise was the key to their weight maintenance, according to the National Weight Control Registry.

4. Don’t eliminate fat from your diet, but do watch portion sizes.

A calorie is still a calorie whether it comes from fat or carbohydrate or protein. Fats supply energy and essential fatty acids, and they help absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. You need some fat in the food you eat, but choose sensibly. Anything eaten in excess can lead to weight gain. You lose weight by eating fewer calories and by increasing physical activity. Fat contains 9 calories per gram, carbohydrates and proteins contain 4 calories per gram. So, eating one gram of fat gives you more calories than one gram of carbohydrate. Reducing the amount of fat you eat is one way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn’t always the answer to weight loss. if you eat more of the reduced fat food than you would of the regular item. For example, if you eat twice as many fat-free crackers, you have increased your overall calorie intake.  Remember, just because a product is fat-free, it doesn’t mean that it is “calorie-free.” And, all calories count!

5. Avoid unnecessary snacking.

According to a recent University of North Carolina survey and analysis of nationwide food consumption of more than 63,000 people, Americans’ snack consumption has increased more than 50 percent over the last 20 years. Such snackaholic habits could be contributing to their collective weight problem. Snackers eat the same amount at meals as nonsnackers, so they end up eating more total calories, according to studies by David Levitsky, Ph.D., professor of nutrition and psychology at Cornell University in Ithaca, N.Y.

 This does not mean do not have a snack between meals.  Eating sensible snacks between smaller meals may actually stave off hunger and keep your blood sugar at a good level and prevent you from eating more at your main meals. In fact, studies in recent years have shown that eating several small meals a day instead of three large ones is better for your health and helps your weight loss by keeping your metabolism revved up! To make sure your snack does the trick, mix carbs with a protein, like reduced-fat cheese on wheat crackers and some grapes.

6. You can eat the foods you crave — every now and then.

On special occasions — say you really want the chocolate cake and ice cream at an office party — go ahead and dig in. For her book, “Eating Thin for Life,” Anne Fletcher, R.D., surveyed the diet habits of 208 people who lost an average of 64 pounds and kept it off, and found successful weight losers don’t deprive themselves of foods they crave or love.

“But they have control systems for tempting foods so they don’t go overboard,” says Ms. Fletcher.

7. Weigh yourself regularly.

To maintain weight loss, don’t ignore your scale and go by other indicators, such as how well your jeans fit. Instead, play the numbers game and step on the scale once a week.

“A weekly weigh-in can accurately help you monitor your weight, so you realize when you’re in relapse,” says Dr. Wyatt. If you gain five pounds or more, she advises immediate action. Ask yourself what you’ve been doing lately that might have caused the weight gain, then make changes to lose those extra few pounds within the month.

The Team Lean Letters

Oct 282009

As I mentioned previously, I am a part of two different Biggest Loser type challenges at work.  One of which is my department alone, and most of us are doing pretty good.

As for the company wide Team Lean Challenge, my team?  Meh. I’ve lost some weight, obviously, one co-worker is down 4 pounds (Woot), and another has lost nothing (Doh!).  But it’s all good…I’ll keep getting on her about it until she loses just to shut me up!  There’s money on the line here people!!!

Anywho, each week we get emails from the company running the challenges with tips, ideas, recipes, etc… And since you are all about kinda on my team as well (and we’re like my hometown baseball team, the Orioles, cuz we keep on losin’), I thought I’d post the emails here in case anyone can get something useful outta them.

The week 1 email can be found here.  The second email is posted below (warning, its kinda looooooong). Happy Reading!

Welcome to Week 2 of the Team Lean Challenge!

 This week we are going to focus on Nutritional Food Plans.

 Are you one of those individuals that can do all the things needed to lose weight as long as someone just tells you what you should have? If so, then try the meal plan below.

 Eat More, Weigh Less

Fill up and slim down with an eating plan that satisfies every craving. Want cheese? We’ve got it. Need a burger fix? It’s here — along with pancakes, pizza, fries, and bacon. Simply choose from all the meals and snacks on these pages for a total of 1,500 calories a day. Combined with your workout, this plan will help you lose weight and never feel deprived.

 Breakfast Choices

Each of these healthy breakfast recipes is approximately 300 calories.

Baked Apple with Nuts & Granola

Ingredients
1 medium apple, cored
2 teaspoons maple syrup
1/4 teaspoon cinnamon
2 tablespoons chopped almonds
3 tablespoons granola
2 tablespoons plain low-fat yogurt

Place apple in a bowl with 2 tablespoons water. Put maple syrup and cinnamon in center of cored apple. Cover with a lid or a plate, allowing a slight vent for steam to escape, and microwave 6 to 8 minutes, or until tender. Fill apple with almonds and granola. Top with yogurt.

 Pancakes & Sausage

Ingredients
2 whole-grain frozen pancakes
1 link turkey sausage
2 teaspoons maple syrup
1/2 cup blueberries

Microwave pancakes and sausage until warm. Pour syrup over pancakes, top with berries, and serve with sausage.

 Power Breakfast Plate

Ingredients
1 hard-boiled egg
1/2 ounce cheddar cheese
6 whole-grain crackers
1/2 cup grapes

Assemble ingredients and serve.

 Honey-Coconut Oatmeal

Ingredients
1/2 cup rolled oats
1/2 cup skim or almond milk
2 teaspoons honey
1 tablespoon toasted coconut
1/2 cup raspberries

Mix oatmeal with milk and microwave according to package directions. Top with honey and coconut and serve with berries.

 Vanilla Ricotta with Warm Pears & Figs

Ingredients
1/2 teaspoon vanilla extract
1/2 cup low-fat ricotta cheese
1 red or green pear, chopped
2 dried figs, chopped
1 tablespoon chopped walnuts

Stir vanilla into ricotta cheese. Microwave pear, figs, and 2 tablespoons water in a bowl covered with a lid or a plate, allowing a slight vent for steam to escape, for 5 minutes, or until tender. Top ricotta with warm pear mixture and walnuts.

 Potato Hash & Cheddar Omelet

Ingredients
Nonstick cooking spray
1/2 cup pre-shredded potatoes
1 whole egg plus 2 egg whites, whisked together
1 cup baby spinach
Salt and pepper to taste
4 tablespoons shredded cheddar cheese

Mist pan with cooking spray. Add potatoes and cook for 5 minutes, turning once. Add egg, spinach, salt, and pepper. Cook for an additional 4 minutes, or until egg is done and spinach is wilted. Top with cheese.

 

 Lunch Choices

Each of these healthy lunch recipes is approximately 400 calories.

 Cuban Sandwich

Ingredients
1 whole-grain hamburger bun
2 ounces low-fat sliced ham
2 teaspoons mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple

Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese, and pickle slices. Serve with apple.

 Chicken Chimichurri Wraps

Ingredients
1/2 cup parsley, finely chopped
1 garlic clove, minced
2 teaspoons olive oil
1 tablespoon red wine vinegar
1/8 teaspoon crushed red pepper flakes
Salt to taste
2 small whole-grain tortillas
3 ounces cooked chicken
1/2 cup sliced red bell pepper

Mix parsley, garlic, oil, vinegar, red pepper flakes, and salt. Spread on tortillas; add chicken and pepper.

 Pizza Portobello

Ingredients
2 portobello mushroom caps
6 tablespoons spaghetti sauce
1 ounce part-skim mozzarella cheese, shredded
1 teaspoon dried oregano
1 whole-grain roll, cut in half and toasted
1 teaspoon olive oil

Turn mushroom caps (stems removed) upside down, spread with spaghetti sauce, and top with cheese. Place on a baking sheet and broil for 10 minutes. Sprinkle with oregano. Drizzle toasted roll with olive oil.

Curried Butternut Squash Soup & Turkey Sandwich

Ingredients
1 1/2 cups butternut squash soup (such as Imagine Foods brand)
1/4 teaspoon curry powder
2 teaspoons Dijon mustard
2 slices whole-grain bread
2 ounces low-sodium deli turkey
Lettuce leaves
1 slice tomato

Heat soup and add curry powder. Spread mustard on bread; top with turkey, lettuce, and tomato.

 Spinach, Bacon & Egg Salad

Ingredients
1 hard-boiled egg, coarsely chopped
3 slices cooked turkey bacon, crumbled
3 cups baby spinach
1/2 cup shredded carrot
2 tablespoons light ranch dressing
1 (4-ounce) pineapple cup with juice

Toss egg, bacon, spinach, carrot, and dressing. Serve with pineapple cup.

  Thai Chicken Salad Sandwich

Ingredients
1 tablespoon peanut butter
3 tablespoons seasoned rice vinegar
1/8 teaspoon crushed red pepper flakes
1/2 cup shredded carrot
1 tablespoon chopped fresh cilantro
2 ounces cooked chicken breast, diced
2 slices whole-grain bread
1/2 cup sliced cucumber

Whisk together peanut butter, 2 tablespoons rice vinegar, and crushed red pepper until smooth. Stir in carrot, cilantro, and chicken. Spread mixture on bread. Serve with cucumbers tossed with remaining vinegar.

 Healthy Takeout Lunch

No time to cook? Choose one of these delicious grab-and-go options and you won’t blow your eating plan.

 Burger King
Veggie Burger (without mayo) and BK Fresh Apple Fries with Caramel Sauce (410 calories)

 Wendy’s
Large Chili and Side Salad with Light Classic Ranch (405 calories) or Small Chili and Value Menu French Fries (400 calories)

 KFC
Grilled Chicken Breast, Mac & Cheese, and Green Beans (385 calories)

 

 Your Dinner Choices

Each selection has approximately 500 calories

Steak Salad with Potato Croutons & Blue Cheese

Ingredients
1 medium potato, cut into cubes
Nonstick cooking spray
Salt and pepper to taste
3 1/2 ounces sirloin steak
3 cups chopped romaine lettuce
1 tablespoon blue cheese
2 tablespoons balsamic vinaigrette

Mist a baking sheet and potatoes with cooking spray; sprinkle with salt and pepper. Broil for 20 minutes, turning once. Grill steak until it reaches 160 degrees; cut into strips. Top lettuce with potatoes, steak, cheese, and vinaigrette.

 Buffalo Chicken Drumsticks & Classic Ranch Salad

Ingredients
3 skinless chicken drumsticks
3 tablespoons hot sauce
2 tablespoons trans fat-free margarine
1 cup chopped romaine lettuce
1/2 cup chopped celery
1/2 cup shredded carrot
1/2 cup grape tomatoes
1 1/2 tablespoons light ranch dressing

Bake, broil, or grill drumsticks until they reach 165 degrees. Mix hot sauce and margarine and spread it on cooked drumsticks. Toss lettuce, celery, carrot, and tomatoes with ranch dressing and serve on the side.

 Turkey Burger & Oven Fries

Ingredients
1 medium potato, cut into slices
1 tablespoon chili powder
Salt to taste
Nonstick cooking spray
1 lean 4-ounce turkey burger
1 whole-grain hamburger bun
2 teaspoons ketchup
Lettuce leaves
Tomato slices
Black pepper to taste

Toss potatoes with chili powder and salt. Mist a baking sheet and tops of potatoes with cooking spray. Broil potatoes and burger on sheet for 20 minutes, turning once. (The burger should reach 165 degrees.) Serve burger with fries.

 Moroccan Vegetable Stew with Cilantro-Yogurt Sauce

Ingredients
1/2 cup chopped yellow onion
1 garlic clove, minced
1/8 teaspoon each cumin, cinnamon, and curry powder
1 tablespoon olive oil
1/2 cup cauliflower florets
1/2 cup chopped carrots
2 cups vegetable broth
1/2 cup canned chickpeas, drained and rinsed
2 tablespoons raisins
1/4 cup low-fat plain yogurt
1 tablespoon chopped cilantro

Saute onion, garlic, and spices in oil for 1 to 2 minutes. Add cauliflower, carrot, and broth, bring to a boil, and simmer 10 minutes. Add chickpeas and raisins and simmer for 5 more minutes. Ladle stew into a bowl; mix yogurt and cilantro and place a dollop on top.

 Adobo Pork Chop & Sweet Potato

Ingredients
1 lean boneless 6-ounce pork chop
Nonstick cooking spray
1 tablespoon adobo seasoning
1 medium sweet potato
1 tablespoon trans fat-free margarine
1/2 teaspoon cinnamon
1 cup broccoli florets

Mist pork chop with cooking spray and sprinkle with adobo seasoning. Grill or bake until chop reaches 160 degrees. Wash potato, loosely wrap it in a damp paper towel, place it on a plate, and microwave for 6 to 8 minutes, or until tender. Cut potato in half and top with margarine and cinnamon. Serve with pork chop and steamed broccoli.

 Maple-Mustard Tofu with Herbed Rice and Vegetables

Ingredients
1 1/2 tablespoons maple syrup
1 1/2 tablespoons Dijon mustard
4 ounces firm tofu, pressed dry and cut into 1/2-inch slices
2 cups frozen stir-fry vegetables
Salt and pepper to taste
1 tablespoon chopped chives
1 tablespoon chopped basil
1 cup precooked brown rice

Mix syrup and mustard and brush on tofu. Grill or broil for about 5 minutes on each side. Steam veggies; sprinkle with salt and pepper. Stir herbs into warmed rice.

 Healthy Takeout Dinners

No time to cook? Choose one of these delicious grab-and-go options and you won’t blow your eating plan.

 Chipotle
Steak Tacos: 3 soft flour taco shells filled with steak, fajita vegetables, tomato salsa, and romaine lettuce (505 calories)

 Olive Garden
Linguine alla Marinara (430 calories)

 Boston Market
Roasted Turkey, Fresh Vegetable Stuffing, and Seasonal Fresh Fruit (400 calories)

 

Snack Choices

Each snack has about 150 calories. Eat two a day.

  •  1 slice whole-grain bread with 2 teaspoons almond butter and 1 teaspoon raspberry jelly
  • 1/2 ounce shaved Parmesan cheese and a medium apple, cut into slices
  • Chinese Five-Spice Dip with Pea Pods and Pita: Mix 1/4 cup Greek yogurt and 1/4 teaspoon Chinese five-spice blend. Serve with 1/2 cup pea pods and 1/2 whole-grain pita, sliced into triangles.
  • 3 dried plums and 12 almonds
  • Chocolate-Covered Grapes: Melt 3/4 ounce dark chocolate and stir in 1/2 cup seedless grapes until coated. Place on waxed paper and refrigerate for 15 minutes, or until set.
  • Pear Parfait: Layer 1 small pear, chopped, with 1/2 cup low-fat cottage cheese. Sprinkle with nutmeg to taste.
  • 5 whole-grain crackers and 2 teaspoons prepared pesto
  • 1/2 cup warm apple cider and 25 pistachios
  • 6-ounce low-fat vanilla yogurt with 1/4 cup pomegranate seeds
  • 2-ounce Cran-Bran VitaMuffin and 1/2 cup skim milk
  • 16-ounce Starbucks Skim Caramel Latte
  • 4-ounce vanilla ice cream cup with 1 tablespoon chopped pecans
  • 1/4 cup prepared guacamole and 1 cup bell pepper slices

 Originally published in FITNESS magazine, September 2009. Republished by BHSonline, October 2009.

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