Monthly Archives: June 2012

Grilled Potatoes

  |  in Blog, General, Healthy RecipesNo Comments

Guilt-free crispy grilled “fries” made right outside on the grill!

These fries turn out crispy and delicious without deep frying or heating up the kitchen and you can even grill your turkey burgers along side them.

Ingredients:

  • 2 (13 oz total) medium russet potatoes, washed
  • 2 tsp olive oil
  • sea salt and fresh cracked pepper

Directions:

Preheat
grill to medium-high heat.

Cut potatoes into 1/4-inch thick slices. I used a fancy crinkle knife with ridges but straight cuts are fine. Toss the potatoes with olive oil. Add salt, and pepper to your taste.

Reduce heat on the grill to medium and lay the potatoes slices straight onto the grill; close the lid. Cook until the potatoes are golden on one side, about 6 to 10 minutes, making sure they don’t burn and adjusting flame accordingly. Turn and cook until tender inside when pierced with a fork, but slightly crisp and golden brown on the outside. Remove from grill, and serve immediately.

Grilled Potatoes
www.skinnytaste.com
Servings: 2 • Size: 1 potato Calories: 172.4 • Fat: 4.8 g • Protein: 3.5 g • Carb: 29.3 g • Fiber: 3.1 g • Sugar: 1.8 g
Sodium: 11.1 mg  (without salt)

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Science Behind “The Biggest Loser” Diet

  |  in Blog, General, Motivational TipsNo Comments

This is an article that I found on a Registered Dietitian’s blog. Her name is Rebecca Scritchfield, a weight management expert on balanced, healthy living. I thought it was an interesting read. Enjoy!  

 

I’m hooked on “The Biggest Loser”. Maybe it’s because I get to watch lives being transformed and new behaviors shaped. Or maybe it’s because I feel gratified that these changes are a result of improvements in nutrition and exercise, areas in which I have expertise, rather than the promise of a fad diet, magic pills or surgery as a solution. But I was always so curious about what goes on behind the scenes. So you can imagine my excitement when I had the opportunity to learn from the registered dietitian and physician for the show at a recent conference.

First off, they both admitted upfront that one of the reasons the people lose so much weight consistently is because of their new environment. All the barriers that usually exist to behavior change (job/life stresses, family and friends, lack of time, lack of knowledge about what to do) have been removed. Their new job is to exercise, learn about good nutrition habits, and practice them. This is one of the keys to their success. They get enough time in the new environment that once they leave they have enough knowledge and motivation to keep it going… Essentially, they transform their lifestyle. That said, “Biggest Loser” success is within everyone’s reach. Read on to find out more!

Biggest Loser Diet

  • modified, low carbohydrate diet 45% of calories from carbohydrates (mostly fruits, vegetables and some whole grains), 30% of calories from protein, and 25% of calories from healthy fats or oils (seeds, nuts, avocado, olive oil)
  • no “white stuff”
  • whole foods, elemental ingredients
  • 4-3-2-1: daily 4 cups minimum of fruits and vegetables, 3 servings of healthy proteins (e.g. fish, skinless chicken breast, 93% lean ground turkey), 2 servings of whole grains, and 1 serving of healthy fat.
  • Aim for everyone to have 1 serving of fish daily.
  • There is room for 1 optional treat per day.
  • Cereals must have minimum 5 grams of fiber per serving and less than 5 grams of sugar per serving. This limits the cereals to certain oatmeals, bran cereals, or other high fiber cereals on the market.
  • Goal of 7 calories per pound of body weight for daily caloric intake. This is recalculated after significant weight loss.

Participants are provided with calorie counting resources and a food and exercise diary which they must maintain daily. This helps to raise awareness of past behaviors and develops an understanding for calorie balance through diet and exercise.

Their diets are analyzed daily by the show’s registered dietitian / nutritionist. The nutritionist reported a 70% adherence to the diet. The nutritionist also reported as a result of the diet contestents experience decreased risk for diabetes because the measure that is used to diagnose diabetes decreases from “at risk” to a healthy range.

Biggest Loser Exercise

  • Goal is 7 hours per week of exercise
  • Incorporate weight training, coaching, teamwork, and competition

Typical Week at the Ranch

  • Before getting started, participants undergo extensive medical tests, including a physical, stress test, DEXA (to measure accurately percent body fat and lean mass), and “Bod Pod” (to measure resting metabolic rate)
  • Participants also undergo psychological evaluation and the support network at home is briefed on the program so they know what to expect when the person returns home.
  • All participants get a full nutrition consult, including a week of food journals review. They discuss any GI symptoms they are having. They discuss eating schedules and cooking and shopping strategies.

Common Denominators

In 3 seasons, they found the contestants shared many characteristics, including:

  • no idea of the number of calories they need or what they actually consume
  • most skip breakfast and snacks and let a long time go between meals
  • most consume very little fruits and vegetables
  • most are not getting enough protein, and what they do get is high in saturated fat
  • most get very little whole grains
  • most have too much “white stuff” (sugar, refined flour)
  • little planning of meals, mostly on-the-go eating and dining out
  • most are meeting their daily caloric needs through beverages alone (e.g. caloric sodas, juices and fruit punch)
  • many consume very little water
  • nearly all reported limited to no exercise
  • nearly all prioritize everything and everyone else in their life ahead of their own health

I found the common denominators particularly insightful. It is easy to see why they are struggling with their weight when you look at behaviors they have in common. The goal of the Biggest Loser is to restructure that lifestyle and get them on the path to better health and wellness.

Source: http://rebeccascritchfield.wordpress.com/2007/10/15/science-behind-the-biggest-loser-diet/

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Blueberry and Chicken Salad

  |  in Blog, General, Healthy RecipesNo Comments

Ingredients

  • 2 cups fresh or frozen blueberries, divided
  • ¾ cup low-fat lemon yogurt
  • 3 tablespoons reduced-calorie mayonnaise
  • 1 teaspoon salt
  • 2 cups cubed cooked chicken breasts
  • ½ cup sliced green onions (scallions)
  • ¾ cup diagonally sliced celery

Instructions

  1. Reserve a few blueberries for garnish
  2. In a medium-sized bowl, combine yogurt, mayonnaise and salt
  3. Add the remaining blueberries, chicken, green onions, celery and bell pepper
  4. Mix gently
  5. Cover and refrigerate to let flavors blend, at least 30 minutes
  6. Serve over endive or other greens garnished with reserved blueberries and lemon slices, if desired

Let the grocery store do the cooking. Pick up a rotisserie chicken and take advantage of the berry season. This is a great choice for a quick and healthy summer lunch. You can make it ahead and enjoy all work-week. Add in more nutrition with spinach or arugula, and also add a whole wheat wrap or pita. Enjoy!

Source: http://rebeccascritchfield.wordpress.com/page/3/

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Get Clear About Why You Want to Lose Weight

  |  in Blog, General, Motivational TipsNo Comments

 

So often in the business world or in general goal setting, you hear people talk about getting clear about what you want. You can’t really reach a goal until you know what that goal is. Plus, if you don’t have a goal or destination, how will you know when you get there? Well, the same can be said of why you want to lose weight. Is your reason strong enough? Are you clear about your why?

Anyone who wants to lose weight will have a reason behind it. It could be for physical reasons; so it’ll be easier to move around. It could be for vanity reasons; so you’ll look better in your clothes. Or it could be for health reasons. Whatever the reason you want to lose weight, you need to get clear about it. You need to instill those thoughts into your daily thinking. Get passionate about it. If you don’t keep it at the forefront of your mind, it’s likely you’ll just forget about it. If you don’t have some passion and determination behind your goals, it’s likely you will give up before you reach them.

Here are some questions to ask yourself for determining a strong why:

What will it feel like if you reach your goal?
What will it feel like if you give up?
Which feeling do you like better?

Will reaching this goal make you feel better mentally and physically?
Do you have big plans for when you reach this goal? If not, start making big plans so you have an added bonus when you reach your weight loss goal.

Will losing weight help you live longer?
Will it help control some medical condition?
If you don’t lose weight how low will your quality of life be? And how much shorter will your life span be?
Isn’t feeling better and extending your life worth your efforts?

How will it feel when you fit in your smaller jeans and shirts?
How will you feel if you don’t get back into smaller clothes?
Which of those feelings do you like better?

Remember, no matter what goal you want to achieve in life, whether it’s with weight loss or some other goal, it’s well worth getting a strong why and a strong determination to reach it. Get a support group if you need to. Give yourself daily pep-talks. Write down your why and post it all over your house.

Get behind your reason why, remind yourself of it several times each day and you’ll see results quicker.

Source: www.inspirationforweightloss.com

To Happy, Healthy Living!
InCharge Fitness Team

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