‘Blog’

Part 2-Habits for Weight Loss & Maintenance

Last month’s blog covered Part 1 of habits for weight loss & maintenance. The article outlined the 7 Habits of People Who Lost 30 + Pounds & Kept the Weight Off As stated previously, while none of this is earth shattering, it is another reminder that successful weight loss & maintenance require life long healthy habits.

Habits 5-7

5. Daily exercise is a priority
Almost all (90 percent) registry participants exercise for about one hour every day. This habit is especially effective because nutrition & exercise work hand in hand for weight loss. Additionally, working out can help build more defined muscles. The most effective ways to change your body composition is to add strength training and/or high-intensity interval training (HIIT) to your workout routine.

6. Weekly Weighing
Seventy five percent of registry participants weigh themselves at least once each week. While weighing may not be the best tool for everyone, for some, the number on the scale can also be a motivation to implement healthy habits in the first place. For the study participants, hitting an “all-time high in weight” is a common trigger for someone to want to lose weight. Frequent weighing also helps participants avoid the scale creeping up without noticing. Monitoring weekly can catch a one- to two-pound weight gain. It’s a good idea to weigh in occasionally, but guilt-tripping yourself each time you step on a scale is a big no-no. Instead, think of that number as a valuable data point that can help you troubleshoot and plan for the coming weeks.

7. No Binge TV watching
Finding time for healthy habits can be challenging so why waste your precious time engaging in a sedentary activity like TV watching. This doesn’t mean you have to give up television to see success, but you should limit your screen time. Most registry participants watch less than 10 hours a week. By limiting screen time, they can make more time for other activities (i.e. exercise).

The Bottom Line

It would be nice to think that these people are privy to some super secret way to lose a lot of weight and keep it off. But the simple truth is that there is no secret; it takes hard work, consistency and patience to see results that last.

Source

Part 2-Habits for Weight Loss & Maintenance

Last month’s blog covered Part 1 of habits for weight loss & maintenance. The article outlined the 7 Habits of People Who Lost 30 + Pounds & Kept the Weight Off As stated previously, while none of this is earth shattering, it is another reminder that successful weight loss & maintenance require life long healthy habits.

Habits 5-7

5. Daily exercise is a priority
Almost all (90 percent) registry participants exercise for about one hour every day. This habit is especially effective because nutrition & exercise work hand in hand for weight loss. Additionally, working out can help build more defined muscles. The most effective ways to change your body composition is to add strength training and/or high-intensity interval training (HIIT) to your workout routine.

6. Weekly Weighing
Seventy five percent of registry participants weigh themselves at least once each week. While weighing may not be the best tool for everyone, for some, the number on the scale can also be a motivation to implement healthy habits in the first place. For the study participants, hitting an “all-time high in weight” is a common trigger for someone to want to lose weight. Frequent weighing also helps participants avoid the scale creeping up without noticing. Monitoring weekly can catch a one- to two-pound weight gain. It’s a good idea to weigh in occasionally, but guilt-tripping yourself each time you step on a scale is a big no-no. Instead, think of that number as a valuable data point that can help you troubleshoot and plan for the coming weeks.

7. No Binge TV watching
Finding time for healthy habits can be challenging so why waste your precious time engaging in a sedentary activity like TV watching. This doesn’t mean you have to give up television to see success, but you should limit your screen time. Most registry participants watch less than 10 hours a week. By limiting screen time, they can make more time for other activities (i.e. exercise).

The Bottom Line

It would be nice to think that these people are privy to some super secret way to lose a lot of weight and keep it off. But the simple truth is that there is no secret; it takes hard work, consistency and patience to see results that last.

Source

Roasted Brussels Sprouts, Pancetta & Apples

Serves 6

1T olive oil

1lb brussels sprouts, quartered

1 firm, tart apple, diced

1 med yellow onion, diced

3oz thin pancetta, coarsely chopped

2T sherry vinegar

3/4c pure maple syrup

1/8t crushed red pepper flakes

½c spiced pecan pieces

 

1. Heat oven to 400°F

2. Combine brussels sprouts, apple, onion, oil, s&p; toss to coat

3. Roast 20 mins, until tender

4. Sautée pancetta in large skillet over med heat until crisp; transfer to paper towels to drain

5. Whisk together vinegar, syrup, red pepper flakes

6. Toss brussels mixture with ½ (or more) dressing & pancetta

7. Top with spiced pecan pieces

Roasted Brussels Sprouts, Pancetta & Apples

Serves 6

1T olive oil

1lb brussels sprouts, quartered

1 firm, tart apple, diced

1 med yellow onion, diced

3oz thin pancetta, coarsely chopped

2T sherry vinegar

3 3/4c pure maple syrup

1/8t crushed red pepper flakes

½c spiced pecan pieces

 

1. Heat oven to 400°F

2. Combine brussels sprouts, apple, onion, oil, s&p; toss to coat

3. Roast 20 mins, until tender

4. Sautée pancetta in large skillet over med heat until crisp; transfer to paper towels to drain

5. Whisk together vinegar, syrup, red pepper flakes

6. Toss brussels mixture with ½ (or more) dressing & pancetta

7. Top with spiced pecan pieces

Part 1-Habits for Weight Loss & Maintenance

Last month’s blog covered the topic of long-term weight loss success. The age-old question, how do I lose weight and keep it off? The recent article titled 7 Habits of People Who Lost 30+ Pounds — and Kept the Weight Off is certainly relevant to that question. The study participants are on the National Weight Control Registry & have successfully lost weight that has been maintained for at least one year. While none of this information was new or earth shattering, it is a good reminder that successful weight loss & maintenance require life long healthy habits, not a diet.

Habits 1-4

They eat fewer calories than the average American
Over the years science has shown a calorie is not just a calorie. It’s the quality of calories that is important. 100 calories of fiber-filled apple slices can help you feel fuller longer than 100 calories of licorice. Counting calories is helpful, but can be a tedious process that is not conducive to your lifestyle. This is where portion control can help; controlling portion size will help you determine the right amount of food (i.e. calories) for you.

They eat often, up to five times a day
While research has not always consistently shown that people who eat more frequently weigh less-the registry participants in this study eat more frequently. Eating 5 times a day breaks out to 3 meals & 2 snacks. Eating more often may be a good strategy to help with hunger; a ravenous state often results in poor food choices. Aim for well-balanced meals that contain plenty of fruits, veggies, whole grains, lean protein & healthy fats. Snacks can include things like nuts, fresh fruits & veggies, string cheese & Greek yogurt.

They stick to a consistent diet
Weight loss participants eat a fairly consistent diet, whether it’s a weekday, weekend, holiday, or vacation. Results show that those who ate a consistent diet the entire week were 1.5 times more likely to maintain their weight within five pounds. This was over the course of one year compared with those who ate a healthy diet strictly on weekdays, while indulging on the weekends.

They don’t skip breakfast
More than half the study participants eat breakfast daily. Aim for a breakfast with a balance of protein, fat & carbohydrates— like two eggs scrambled with vegetables and maybe 1/4 of an avocado, 1/2 cup of oatmeal, and one cup of fruit — can set the tone for the rest of day. All this can build up to better food choices throughout the day & minimize the risk of making poor food choices resulting from ravenous hunger.

Read full article here

Part 1-Habits for Weight Loss & Maintenance

Last month’s blog covered the topic of long-term weight loss success. The age-old question, how do I lose weight and keep it off? The recent article titled 7 Habits of People Who Lost 30+ Pounds — and Kept the Weight Off is certainly relevant to that question. The study participants are on the National Weight Control Registry & have successfully lost weight that has been maintained for at least one year. While none of this information was new or earth shattering, it is a good reminder that successful weight loss & maintenance require life long healthy habits, not a diet.

Habits 1-4

They eat fewer calories than the average American
Over the years science has shown a calorie is not just a calorie. It’s the quality of calories that is important. 100 calories of fiber-filled apple slices can help you feel fuller longer than 100 calories of licorice. Counting calories is helpful, but can be a tedious process that is not conducive to your lifestyle. This is where portion control can help; controlling portion size will help you determine the right amount of food (i.e. calories) for you.

They eat often, up to five times a day
While research has not always consistently shown that people who eat more frequently weigh less-the registry participants in this study eat more frequently. Eating 5 times a day breaks out to 3 meals & 2 snacks. Eating more often may be a good strategy to help with hunger; a ravenous state often results in poor food choices. Aim for well-balanced meals that contain plenty of fruits, veggies, whole grains, lean protein & healthy fats. Snacks can include things like nuts, fresh fruits & veggies, string cheese & Greek yogurt.

They stick to a consistent diet
Weight loss participants eat a fairly consistent diet, whether it’s a weekday, weekend, holiday, or vacation. Results show that those who ate a consistent diet the entire week were 1.5 times more likely to maintain their weight within five pounds. This was over the course of one year compared with those who ate a healthy diet strictly on weekdays, while indulging on the weekends.

They don’t skip breakfast
More than half the study participants eat breakfast daily. Aim for a breakfast with a balance of protein, fat & carbohydrates— like two eggs scrambled with vegetables and maybe 1/4 of an avocado, 1/2 cup of oatmeal, and one cup of fruit — can set the tone for the rest of day. All this can build up to better food choices throughout the day & minimize the risk of making poor food choices resulting from ravenous hunger.

Read full article here

Going up?

We recently heard Simon Sinek’s messages about empathy. He suggests that to practice empathy in the workplace we must — daily — make the well-being of others (our teammates, our customers, our health inspector, etc.) a conscious, visible, intentional priority.

This theme also connects with this article about the mood elevator.
The Mood Elevator is an awareness tool…used to describe our moment-to-moment experience of life. It encompasses a wide range of feelings and together, these emotions play a major role in defining the quality of our lives as well as our effectiveness.

Behaviors found on the “higher” (positive) floors of the mood elevator include:
 

1. Positive spirit/vitality. Creating an environment where there is teamwork, mutual support (AND EMPATHY), and cooperation…where people are fun to be around, proud of what they do, and willing to put in the effort that is beyond normal expectations.

2. Collaboration/trust. Creating frequent and open two-way communication… maintaining openness and trust…with high levels of (EMPATHY) feedback and coaching.

3. Appreciation/recognition. And rewarding performance.

4. Agility/innovation/growth. Encouraging people to innovate, create, and be open to change. Empowering people, and having a bias for action and an urgency to move forward.

5. Customer/quality focus. Having a high focus on, and awareness of, quality and customer service.

6. Ethics/integrity. Acting with honesty…Core Values and ethics are very important and decisions are made for the greater good of the organization. Seeing healthy differences and diversity as strengths.

7. Performance orientation. Having high expectations for performance and accountability for actions and results. Being a self-starter.

8. Direction/purpose. Providing a sense of direction and purpose…with clear alignment and connection with the organization’s strategic goals.

 
Live the above and you’ll be more creative, joyful and productive. Promise.

Going up?

We recently heard Simon Sinek’s messages about empathy. He suggests that to practice empathy in the workplace we must — daily — make the well-being of others (our teammates, our customers, our health inspector, etc.) a conscious, visible, intentional priority.

This theme also connects with this article about the mood elevator.
The Mood Elevator is an awareness tool…used to describe our moment-to-moment experience of life. It encompasses a wide range of feelings and together, these emotions play a major role in defining the quality of our lives as well as our effectiveness.

Behaviors found on the “higher” (positive) floors of the mood elevator include:
 

1. Positive spirit/vitality. Creating an environment where there is teamwork, mutual support (AND EMPATHY), and cooperation…where people are fun to be around, proud of what they do, and willing to put in the effort that is beyond normal expectations.

2. Collaboration/trust. Creating frequent and open two-way communication… maintaining openness and trust…with high levels of (EMPATHY) feedback and coaching.

3. Appreciation/recognition. And rewarding performance.

4. Agility/innovation/growth. Encouraging people to innovate, create, and be open to change. Empowering people, and having a bias for action and an urgency to move forward.

5. Customer/quality focus. Having a high focus on, and awareness of, quality and customer service.

6. Ethics/integrity. Acting with honesty…Core Values and ethics are very important and decisions are made for the greater good of the organization. Seeing healthy differences and diversity as strengths.

7. Performance orientation. Having high expectations for performance and accountability for actions and results. Being a self-starter.

8. Direction/purpose. Providing a sense of direction and purpose…with clear alignment and connection with the organization’s strategic goals.

 
Live the above and you’ll be more creative, joyful and productive. Promise.

Asian Pear Slaw

Serves 10

1½c napa cabbage, thinly sliced

1 asian pear, julienned

1c carrots, julienned

½c red pepper, julienned

½c green onions, thinly sliced

 

Dressing

2t ea minced garlic & ginger

1T fresh cilantro

2T ea low sodium soy sauce & rice wine vinegar

pinch crushed red pepper

1T sesame oil

2T olive oil

to taste s&p

 

1. Prepare veggies, place in bowl

2. Mix dressing ingredients

3. Pour dressing over veggies, mix well

Note: use tamari vs. soy sauce for gluten free

Asian Pear Slaw

Serves 10

1½c napa cabbage, thinly sliced

1 asian pear, julienned

1c carrots, julienned

½c red pepper, julienned

½c green onions, thinly sliced

 

Dressing

2t ea minced garlic & ginger

1T fresh cilantro

2T ea low sodium soy sauce & rice wine vinegar

pinch crushed red pepper

1T sesame oil

2T olive oil

to taste s&p

 

1. Prepare veggies, place in bowl

2. Mix dressing ingredients

3. Pour dressing over veggies, mix well

Note: use tamari vs. soy sauce for gluten free

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