Weight Loss Camps Discuss the Diet Report Card

September 27, 2013 By: amiller 10 Comments

SAMSUNGIn the last few years, we have all heard about Choose My Plate, Let’s Move and the Healthy Food Financing initiative, just a few of the things that we are promoting as a country to promote a healthy diet and to lower the number of overweight and obese Americans. But have any of these initiatives worked?

According to an article in the New York Times, Dietary Report Card Disappoints, we may not have had as much improvement as we have hoped for. A Washington-based advocacy group, the Center for Science in the Public Interest has updated our “report card” on diet.

They have collected data from 1970-2010 on the changing patterns of food consumption and the results, although not all bad, are not as good as expected. Although we still consume a significant amount of added sugars (sugar and high-fructose corn syrup), it has been reduced from what the group called the “sugar high” of 1999 of 89 pounds per person to 78 pounds per person in 2010.

Since 1970, Americans eats 20 pounds more fat yearly, which has more than doubled the number of obese adults. There are a number of reasons why this number is still so high, as a whole, we are eating more fat, and grain products, and cheeses high in dairy fat and not eating enough chicken or fish. Americans are also eating approximately 500 more calories a day than in 1970 because we no longer know what a normal portion size is.

We still have a long way to go to get where we need to be as a country in terms of eating healthy and losing weight and we all have a part to play. Today for lunch instead of ordering a sandwich and a soda order a salad and water and snack on cut up veggies instead of chips or candy.

We know that changing our behavior towards food can be difficult and at our weight loss camps we teach you how to eat right and get fit. If you need some help getting that jump start you need and to get some tips on how to get started, take a look at attending one of our camps.

Quick Breakfast Recipe From Your Favorite Weight Loss Camps

September 23, 2013 By: consultant 1 Comment

Whether you’re pressed for time in the mornings or you’re just not hungry, missing breakfast is one of the worst mistakes you can make when trying to lose weight and we teach this at all of our weight loss camps. We need breakfast to give our bodies fuel for the day ahead and to get our metabolisms revved up to burn off the calories we take in.

Try making these muffins on a Sunday and have them ready for the workweek, that way you can grab one and head straight out the door. By having one of these muffins instead of your standard Starbucks blueberry muffin, you’ll save 200 calories and 18g of fat! In this recipe, we substitute whole-wheat flour for white flour to provide extra fiber and use applesauce and pumpkin puree to replace the oil and butter. We slash the amount of sugar in most muffin recipes in half and add 1/8 cup of honey for some natural sweetness.

We challenge you this weekend to make these muffins or our Banana Bran muffins and eat them next week for breakfast. Tell us what twists you may of added, how it worked for you or what could have made them better!

 

Blueberry Pumpkin Oat Muffins

Makes 12 muffins (1 muffin= 1 serving)

Blueberry Pumpkin Moffins

Ingredients:

 

  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1 cup oatmeal
  • 1 tbsp baking powder
  • 1 tbsp baking soda
  • ¼ cup applesauce
  • ¾ cup skim milk
  • 1 ¼ cup can pumpkin puree
  • 1 cup fresh blueberries
  • ½ cup sugar
  • ½ tsp salt
  • ½ tsp cinnamon
  • 2 eggs, slightly beaten
  • 1/8 cup honey

 

Directions:

 

  • Preheat oven to 375 degrees Fahrenheit. Line muffin pans with paper cups or spray with nonstick cooking spray.
  • Mix 2 tablespoons of all-purpose flour with blueberries.
  • In a large bowl, combine remaining flour, oatmeal, sugar, baking powder, salt, baking soda and cinnamon, mixing well.
  • In another bowl, combine applesauce, eggs, milk, pumpkin puree and honey, mixing well. Add moist ingredients to dry ingredients, stirring just until moistened.
  • Gently fold blueberries into batter. Spoon into the muffin cups, filling each one 1/2 full.
  • Bake for 30 minutes or until toothpick inserted in the center of the muffin comes out clean. Remove from oven and serve warm.

 

Fad Diet or Fitness Resorts?

September 18, 2013 By: consultant 3 Comments
One of our RDs talking to guests about healthy eating at our fitness resort in NY this summer

One of our RDs talking to guests about healthy eating at our fitness resort in NY this summer

A lot of the guests at our fitness resorts have tried fad diets, and they ask us why. Fad diets always seem to catch our eye because they make promises to lose an x-number of pounds in an x-number of days. We’ve heard of the cookie diet, no carb diet, high protein diet, 3-day diet, cabbage soup diet, and grapefruit diet, just to name a few. Many of these diets do show results and many lose weight quickly, but it is short lived. Most will not only gain the weight back that they lost, but also gain additional weight.

These are reasons why fad diets don’t work compared to healthy weight loss:

  1. They are quick fixes that won’t last. You may lose weight initially, but as soon as you start eating regularly again you gain the weight back. Healthy weight loss with balanced eating and exercise is one to two pounds lost a week
  2. Fad diets just focus on the food. A healthy diet should concentrate healthy foods, exercise, and overall well-being. One without the others, just won’t work
  3. Fad diets do not last a lifetime. Ask yourself, “Can I follow this for the rest of my life?” If the answer is no, then it’s a fad. Following a healthy diet, and exercising is something anyone can follow for the rest of their life

Heard of these fads before? Understand the real facts:

  •  Eating after 8pm will make you gain weight

-False; As long as you’re still eating in moderation during the day.  Suggest stop eating at least one hour prior to going to sleep.

  •  Supplements will help you obtain nutrition goals faster?

-False; Real food obtain more than just vitamins and minerals (benefits that supplements cannot possess)

  •  Low Carb diets help with weight loss?

-False; Your body needs carbs to work correctly (primary energy source)

  • Red meat is bad for you?

-False; Lean red meat can be a healthy source of Protein, Iron, and Zinc. Lean beef or Lamb are healthy options

  • Fresh vegetables are healthier than canned/frozen/dried?

-False; Fresh foods can lose nutrients as they age on shelves. Many frozen foods are flash frozen when fresh to lock nutrients.

Understanding what is a fad diet and why it won’t work for you is half the battle of weight loss. Just because you lose weight fast, doesn’t mean that you will keep it off. We understand that losing weight can be difficult, and we are here to help in any way we can.

Renewing Your Fitness Goals After Weight Loss Camp

September 13, 2013 By: consultant 12 Comments

IMG_2364I am writing this blog to all past guests. Whether you were with us at one of our weight loss camps this season, last season or any prior seasons, I’d like to re-emphasize your journey.

 
Those of you who have been home for some time, know it can be hard to translate an exercise routine from a structured program like ours to your home life. But I would like to remind you that it is never to late to start fresh. If things didn’t work out quite as you had planned when you returned home, ask yourself, why? What was it that made it hard? What can you take away as a learning experience from previous attempts at weight loss? Is there anything that could help alleviate some of the stress?

 
There is one thing I know about this situation, and that is that there’s no such thing as failure if something can be learned from the experience. Let’s face it, we can always learn something from our mistakes of the past, sometimes, we just have to look a little deeper than the surface. For those of you who have fallen off the fitness wagon, I challenge you to think about the steps that lead you there and take what you can out of them to make you a happier and healthier person moving forward. Then, I would like you to use this information, dust yourself off, get back up and get back in the game.

 
When you joined us, you made a promise to yourself to meet a goal, to get from point A to point B. We want to help you keep that promise to yourself.
So here I am asking you, have you been staying true to that promise? It’s okay to be honest with yourself. If you’re one that has been successful at home or that has not been home long enough to know, use these thoughts to prepare yourself for possible hard times in the future. However, if the transition has not gone as planned, let’s address this. Even if you started the transition smoothly but fell off the wagon recently, how can you change direction and start moving forward again? To better help you at home, we would like to provide you with some tools.

 
The Shane Team and I will be posting regular fitness and nutrition blogs with topics relevant to fitness, nutrition, healthy living and motivation to help you get back on the weight loss and wellness journey. Just like we were there for you at the resorts guiding you, we are going to again be here for you and help you stay on track. We will also be posting fitness challenges, exercises, inspirational thoughts and quotes on our social media pages, like Facebook, Twitter & Pinterest. If you were with us before, it is not too late to dust off the old exercise program, and get started again. Tomorrow is a good day to also start that healthy eating plan, to start incorporating more movement in your day and to build positive thinking into your life. For those who have not been with us before, visit our website.

 
Think you need a refresher? Check out our Weekend Jumpstart Program at our Texas weight loss camp, a great way to help you get back on the road to success.

Grocery Shopping for Healthy Eating

September 3, 2013 By: consultant 10 Comments

P1040146It can be overwhelming going through the grocery store, looking for healthy eating options, thinking of what to add to your basket especially with confusing claims made on food packaging and trying to decipher whether the item is really healthy or not. But it doesn’t have to be that way if you know what to look for.

The first thing you should do is plan your meals ahead of time. Try to pick a day that works with your schedule to sit down and jot down the meals you want for the week, including snacks. Next, based upon your meal plan make a shopping list that way you’re not tempted to add in extras that you don’t need.

When looking at products, always read the labels. When looking at grain product look for the word “whole” as the first ingredient to make sure it is a whole grain. Look at the types of fats in packaged food, saturated and trans fats should be kept to a minimum, focus on monounsaturated and polyunsaturated. When considering trans fats, one way to make sure that a product is trans-fat free is to look for the words “hydrogenated” or “partially hydrogenated” before oils on the ingredient list. If it has anything that says hydrogenated you should skip it.  Another thing to look out for is sugar content. Since the label does not distinguish between added sugar and natural sugar found in foods, look for the word “syrup” that can be hidden in the ingredient list. Another consideration to make is whether the food is a good source of vitamins and minerals look for items that contain 10 or more percent of the daily recommended values.

So what are some healthy staples to have in your refrigerator and pantry? It really depends on your cooking style, but here are some general things a healthy kitchen should be stocked with.

Whole-wheat pastas, breads and other whole grains such as, barley, brown rice, whole-wheat cous cous, oats, and wheatberry.
Canned goods such as low sodium bean varieties, and low sodium canned vegetables. You can include canned fruit but avoid the kind canned with syrup.

  • Frozen goods: whole-wheat waffles, a variety of frozen fruit, frozen broccoli, cauliflower and mixed vegetables.
  • Low fat dairy: yogurt, string cheese, shredded cheese, and cottage cheese.
  • Nuts: unsalted nuts, almonds, walnuts, and pecans. Keep these along with dried fruit like raisins, cranberries and prunes. You can make your own trail mix with this!
  • Greens: mixed salad greens, spinach, romaine lettuces are all good for quick salads.
  • Fresh Vegetables and Fruits: Bananas, apples, seasonal berries, and oranges. Tomatoes, avocados, cauliflower, carrots, and onions.

Lastly, to avoid falling into the trap of not having enough time to prep things when cooking, try washing and cutting vegetables right after getting home from the grocery store. Simply store them in airtight containers and they’ll be easy to get to when you are cooking. Follow some of these simple tips and you can’t go wrong in picking healthy eating options for a healthy lifestyle and weight loss.

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