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Healthy Habits for the New Year! Are You Ready?

12/26/2012

We're excited to announce our 2013 Healthy Habits Challenge! We hope you will join us! We're beginning on Monday, January 7, 2013.
Registration closes on Saturday, January 5, 2013 at 8:00 p.m.

The Challenge is a great way to get your eating and exercise back on track after the Holidays, focus on a better you for the New Year and feel great about setting some new goals. We provide the framework, and act as your accountability partner along the way to help keep you on track. We'll also help keep you motivated and learning over the course of the 8 weeks. You'll also have the benefit of being part of a "team" working together to accomplish the same goals. It's great to know you're not doing it alone. So what do you have to lose? (except maybe a few pounds?)

With the Original Healthy Habits Challenge and the PLUS Challenge, we're sure you'll be able to find a path to better health and wellness to meet your needs.

Check out the HHC web pages, invite your friends, family members and co-workers to join you, and register! We're confident that you'll be very glad you did!

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A LIttle Motivation

4/5/2012

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I love this quote by Edward Stanley- Earl of Derby and British Statesman. He was quoted back in the 1800's, but his statement still rings true: (wording in parenthesis added)

"Those who think they have no time for bodily exercise (or healthy eating) will sooner or later have to find time for illness."

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Healthy Habits Challenges- Spring 2012!

4/3/2012

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Registration is underway! Just 5 days left to sign up for 8 weeks of forming great habits, that in turn, will result in lifestyle change for the better. We are excited to offer 2 Challenges- the Original and the new PLUS Challenge that we designed to take your health and wellness to the next level. Please visit the HHC tab on this website for details!

We have fielded some questions, and would like to share the answers/clarification here:

Is alcohol restricted on the HHCs?
No. The only food restrictions are the ones you see listed. Actually, beyond the sweets, snacks, and sugary/caffeinated/soda drinks, we aren't restricting your foods. Just asking you to add in the healthier ones.

That said- in keeping with the spirit of the HHCs, we encourage you to consume alcohol, and other foods and beverages in moderation. If you are one who is seeking weight loss, be aware that you can easily "drink away" any progress you make due to the high caloric content of alcohol, juices, etc.

"Is a sport drink OK during/after my workout?"
Yes. If your cardiovascular workout lasts 60 minutes or longer and/or if you are exercising at a high intensity, please feel free to use a sport drink as part of your fluid replacement or supplementation during your exercise. GU, gels, sport beans- whatever. Use them as needed during those long workouts. Remember to take in adequate water before during and after exercise in addition to any supplements you choose. Chocolate milk is a simple, but effective post-workout recovery drink. We highly recommend it! Keep it to 16 ounces or less of one that is 1% or skim milk.

Just a reminder:  The 64 ounces of fluids we require daily, are a baseline. If you are exercising for long periods of time, if it is very warm - either the daily temperature outside, or where you are working out, if you sweat a lot, if you are very thirsty following your exercise sessions, or notice that you lose more than a pound during a workout, you need to replace fluids in addition to those you are counting in your regular daily totals.

What about baked goods?  I want to use a recipe that makes "X" healthier. Can I do it without using a "freebie?"
If the recipe is at least half whole grain, contains little or no fat, or uses healthier fats like olive oil (or uses beans, dates, bananas, applesauce or pearsauce as a sweetener or fat replacement), and uses low glycemic options for sugars- like agave nectar or uses less refined, more natural sugars like brown rice syrup, maple syrup, or honey, then it's OK. That kind of a recipe is far healthier than its traditional counterparts. Based on the criteria above, it will contain great protein and fiber that would be heathy additions to your diet.

We are targeting refined sugars- granulated sugars, brown sugar, High Fructose Corn Syrup, etc., and white flour, enriched flour, unbleached enriched flour, butters, hydrogenated oils... These foods are "high cost, low return foods." The ingredients that baked goods are traditionally made of are devoid of nutrients, and when added together, create foods that are high in calories, but give us little good in return. The sugars have a negative effect on our overall health, in part, by increasing inflammation in the body.  That can lead to or exacerbate numerous health issues like arthritis, fibromyalgia, skin health, low energy levels, etc. These food also contribute to weight gain.

A brownie mix combined with applesauce instead of oil is better than the regular method, but on this Challenge is not OK as a regular part of your weekly eating. The same holds true for Weight Watchers desserts, Snack Wells, etc. Unless they say "whole grain" on the packaging, they still contain white flour and typically also contain lots of sugar. You may consume these kinds of sweet treats as a freebie. They would be great choices!

The rules about savory snacks- crackers, chips, etc. are similar to the guidelines for sweets. Choose whole grain options. Choose lighter options or ones that are baked instead of fried. It's all about leaving the traditional sweets and snacks and moving towards healthier options.
Even if you've found some great ways to incorporate healthy versions of some of your favorite sweet and savory snacks, you should still consume these items in moderation.

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Recipe: Red Pepper & Sweet Corn Salsa

2/1/2012

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Looking for another "something different" to help you pack in some veggies? This salsa is a great side dish served over grilled chicken or fish. It also works well as a "salsa" with pita chips or tortilla chips, as a topping in chicken wraps, or simply with a bowl and a spoon. We enjoy this often, but especially during the summer months, it's a weekly staple because it's very healthy, fast, easy, doesn't require cooking, and everyone loves it!

Depending on how you plan to use it, this recipe serves 4. I always double it for our hungry family of 6.

Nutrition Info for 1/4 of this recipe (1 serving):
312 calories, 17% fat; 69% carbohydrates- the healthy kind!; 16% protein

1 cup frozen corn kernels
1 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) sweet red pepper
1  medium red onion- diced
3 medium green onions, chopped
1 cup black beans, rinsed and drained
1 1/2  Tbsp olive oil
1 1/2   Tbsp honey
1 1/2 Tbsp lime juice
1  tsp Mrs Dash Extra Spicy
1/2  tsp ground cumin
1/4  tsp salt (to taste- may need more)
1/2 cup cilantro, fresh, chopped

Remove corn kernels from the freezer and thaw on counter, or in microwave, being careful not to heat or cook them. You want them room temperature or slightly cold- not icy.

Chop the red pepper to about 1/4-1/2 inch size. Dice the onion. Pieces should be smaller than the pepper.

Slice the green onions- Use all of the whites and most of the green tops.

Place chopped vegetables in a 4 Qt. bowl. Add the corn kernels and the rinsed and drained black beans.  Stir all of the vegetables until combined.

In a small bowl, combine the oil, lime juice, honey, Mrs. Dash and cumin. Drizzle dressing on the vegetables and stir until combined. Taste it. You may not want to add salt. If you do, start with 1/4 of a tsp., and adjust from there to your preference. Mix well.

Add chopped cilantro if desired. Mix until combined.

Recipe Variation: Diced avocado is delicious in this salsa. You could also add diced tomatoes.

The salsa can be served cold or at room temperature.
It can be served right away, but if you let the salsa sit for 30 minutes or so before serving, the juices of the vegetables will combine with the dressing, and the flavor will be even better.

Store leftovers in the refrigerator. Keeps well for about 3 days.

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Recipe: Veggie Omelette Cups

1/28/2012

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There are several versions of this great recipe out there. That's because these little breakfast "omelets" are tasty and nutritious. Baked in a muffin tin, they are in little portion-controlled servings. Make a full batch ahead of time for quick and easy breakfasts on the go. (This recipe can easily be doubled or divided.) We make 24 at a time at our house, and the family enjoys them over the course of a couple of days. That makes breakfast on Day 2 a no-effort event. A few seconds in the microwave, and they're good to go! They also make a fantastic snack. I've seen my kids eating them cold after school.

My recipe is a breakfast powerhouse! Each "omelet" is only 69 calories. The percent of calories from each one breaks down as follows: 26% fat, 28% carbohydrates, and 34% protein. There is about 1/3 C vegetables in each one, so if you were to eat 3 of them for breakfast, you'd have 1 of your vegetable servings for the day. And a 3 "omelette" serving would only contain 207 calories. Paired with an orange or 8 ounces of orange juice (1 of your fruit servings for the day), it makes a nice breakfast!

Ingredients

1 medium (2-1/4" to 3-1/4" dia.) potatoes with skin, thinly sliced (about 1/8 inch or less)
2 stalks green onions,chopped, white and green parts
3 large mushrooms, sliced
1 cup Spinach, raw
1/2 cup, chopped sweet red peppers
1/2 cup grated carrot
1 cup liquid egg
1 cup (not packed) cottage cheese fat free
1 tablespoon flour unbleached
1 tablespoon salsa or a couple of dashes of Tabasco Sauce
1/4 teaspoon black pepper
1/2 cup, shredded low fat cheddar cheese

Steps

1 Preheat oven to 375 degrees, and spray a 12-muffin tin with cooking spray.

2 Place a slice of potato in each muffin cup. Follow with 1 or 2 slices of mushroom.

3 Place grated carrot and red pepper in a microwave safe bowl. Microwave on High for 1 minute.

4 Finely slice spinach.

5 Combine all remaining ingredients (including vegetables) in a Quart-size measuring cup or medium size bowl. Stir until combined. (Add salt to taste, if desired. Probably no more than 1/2 tsp)

6 Fill each muffin cup with the egg mixture until about 2/3 full.

7 Bake for 30-40 minutes, or until centers are set and the edges are beginning to brown.

Recipe Variation: Replace the spinach with sliced baby asparagus. Delicious!
You can also add reduced fat/turkey ham, bacon or sausage. **Adding meat will increase the fat and calories.

Omelet Cups store well in the refrigerator for 2 -3 days.

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Great Job, Everybody!

1/25/2012

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We've received weekly reports from just about everyone, and want to say again what a great job you all did last week! We had a couple people join us at the last minute, so our total number of participants is now 34!

Keep up the good work, continue to figure how this program works best for you. It is an adjustment to make some of these changes. Don't be discouraged if it's hard at first. As you work on these healthy habits, it will get easier!!

If you've come across something that has helped you be successful, we invite you to post on the blog and share with the group!

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Home Stretch of Week 1 , and FAQ

1/21/2012

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We're in the home stretch of Week 1. How did you do? Hopefully each of you saw some success this week! For those of us in Washington, it might have been harder than you thought this week! Power outages, snowy, icy roads, and falling tree limbs definitely changed the normal routine for most of us.

Good job doing your best with the resources you had available to you- wherever you live! That's what this Challenge is all about. Over the course of the 7 weeks, there will be things that come up unexpectedly, that challenge our commitment to continue, to push through, start again, or keep the goals we have set. It might be an illness, travel, a crazy work week, or Mother Nature. We may not have perfect numbers every week. That's OK!! Don't give up! Do the best you can and continue to move forward. Every step you take in the right direction makes a difference. Every small success is a building block. A new week is another opportunity to improve.

And guess what..... It gets easier!! The first week is the hardest.

Monday is our first reporting day! Please remember to email, call the office phone and leave a message, or text us by midnight Monday night! (please leave your name so we know who called/texted!!) Reporting on time, will give you an additional point for next week.

When you report your total, remember that this week, there are only 48 points possible.

A few reminders based on questions we've fielded this week:

"Can we have cookies on snow days?"
YES! Of course you can. On one snow day per week. That would be your freebie day for the "No Sweets" category.

"If I exercise more than the required 150 minutes, can I get more points?" (This would apply to drinking more water, eating more veggies, etc.)
No- sorry. There is a maximum of 6 points per category, per week. And remember: Before you calculate your exercise points, read that section of your Rules. Exercise is calculated differently than every other category. You are accumulating the 150 minutes. You can do it in 2 days, or 7- whatever works for you.

"If I don't use my "freebies" do I get extra points?"
Nope. But you get the benefit of consistency. It's actually a great idea if you're an "all or nothing" type person, and essential in the "No Sweets" category if you're removing sugar from your diet entirely.

"I don't understand the "freebies." Is it one "freebie" each day, or one entire day off?"
That depends on you. You get one freebie per category each week. You can use them one or two at a time, or take an entire day off each week. Example: I haven't used any freebies yet this week. Tomorrow is my day off. OR Let's say you went out last night, ate dinner late, had dessert, and didn't get 7 hours of sleep. You would have used up 3 freebies- one in each of the following categories- 7 Hours of Sleep, No Food 2.5 Hours Before Bed, and No Sweets.

"I feel too full. It's hard to eat all those fruits and vegetables."
If you are feeling too full, be sure that half of your plate at mealtimes, consists of fruits and/or vegetables. Pay attention to the portion sizes of the other foods you are eating. If you are snacking quite a bit, or consuming large portions of the other foods in your diet, you may need to make adjustments to those foods (eat less of them) to make room for the fruits and vegetables. If you have already worked that angle, and you are still too full, adjust the portion sizes of your fruits and vegetables down slightly. You still need to get the recommended servings each day, you're just going to make the serving size a little smaller. This would usually apply to smaller framed people. If you've got a smaller body, your caloric need is not the same as someone with a larger body. You should be able to find a comfortable place that is close to the recommended serving size listed in the Rules.

Best wishes for a great week ahead. We look forward to hearing from you on Monday!

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Healthy Habits Challenge Day 1!

1/16/2012

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OK Everyone- Here we go! We've got 31 participants and we're excited for the next 7 weeks of working together on greater health and wellness. (An email went out this morning to each participant. If you did not receive it, let me know so we can figure out what happened!) Tips in the email about fluids, fruits and vegetables.

Here's the motivational quote for today. Congratulations on stepping forward!! You can do it!

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One Small Change to the Rules

1/12/2012

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OK- So we're hearing feedback from would-be participants, that the "Stop eating 3 hours before bedtime" goal is a show stopper. Work schedules, lengthy commutes, and after-work commitments are conflicting with some people's ability to make this one work- and still eat dinner. (and get 7 hours of sleep at night.)

We're making a small change to the rules with the hope that it will enable more of you who want to, to participate.

New Rule: "Stop eating 2.5 hours before bedtime."

Of course, any of you who don't need that extra 30 minutes can certainly stop eating 3 hours before you go to bed. Remember too, that you do have one "freebie" day for this category each week. If there's a certain night you tend to get home later- that would be a great place to use the "freebie."

Additionally, remember that you may still have fluids during that evening "no eating" time. Water is always OK, a glass of milk, or any clear fluids (juices, tea) would be OK. If you really need something to hold you over until morning, you could even do clear broth. We're trying to avoid solid foods, smoothies, and soups that are creamy, thick, or require chewing (Rachael Ray calls them "stoups".)

Hope this helps!

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Welcome to the Healthy Habits Blog!

1/12/2012

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Registration for the Healthy Habits Challenge is underway, and we're excited to begin the Challenge on Monday, January 16th, 2012. We have enjoyed conversations, texts, emails and written notes expressing excitement over this opportunity! It's great to see people encouraged, hopeful, and ready to make some healthy changes in their lives!

We will be posting to this blog regularly throughout the Challenge, and beyond. We will be sharing information, tips and recipes that we hope will help you in your personal quest to become healthier and more fit. We'll also post motivational and inspirational stories and quotes to help keep you going. Visit the blog often! We hope you'll benefit from, and enjoy our posts.

If you have comments, or questions,please share! If you have a success story, or something you've learned that can help others, we invite you to share those as well. We're all in this together, and the support we give each other will increase the likelihood of success.

So-- There are only 2 more days to share with your friends and family and encourage them to join us in the Healthy Habits Challenge. Remember that the more people YOU know who join us, the easier it will be for you to be successful! (Not to mention the possibility of winning a bigger prize at the end!!)

Registration closes Saturday evening- January 14, 2012.

The contest and a "New you", begin on Monday, January 16, 2012!

As always, if you have questions or concerns, please send a message or call. We're here to help!

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Healthy Habits for the New Year! Are You Ready?

A LIttle Motivation

Healthy Habits Challenges- Spring 2012!

Recipe: Red Pepper & Sweet Corn Salsa

Recipe: Veggie Omelette Cups

Great Job, Everybody!

Home Stretch of Week 1 , and FAQ

Healthy Habits Challenge Day 1!

One Small Change to the Rules

Welcome to the Healthy Habits Blog!

Doug and Amber Carlyle

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