Celebrate a Healthy Thanksgiving this Year!

Instead of stuffing yourself with empty calories this Thanksgiving, try healthier versions of your favorite dishes.

Check out www.eatingwell.com/ for healthy menu ideas.

Gobble, Gobble

Follow these tried-and-true rules to maintain a steady weight during the Thanksgiving holiday.

Don't skip meals.  Its harder to resist temptations when you allow yourself to get to hungry.  Eat on schedule, enjoy three meals and two snacks (100 to 150 calories) each day.

Drink lots of water.  Mild dehydration mimics the sensation of hunger.  Drink a large glass prior to each meal to help fill you up before you eat.

Eat plenty of "Unlimited Foods" (see list below) throughout the day.  Snacking on these foods will also keep you from feeling deprived while saving calories for a party that night. 

Make sure you exercise at least 30 minutes fives days per week.  Exercise goes hand-in-hand with calorie control - plus it's a great stress reliever. 

Enjoy your favorite holiday treats.  Denying yourself is bound to backfire.  Just eat these goodies only on the holiday itself.  Get right back on track the next day.  And no picking at leftovers!

Go easy on the alcohol. Stick with one glass of wine or champagne, or a bottle of light beer. 

Unlimited Foods - These have few or no calories.

Asparagus Green Beans Broccoli Carrots Cauliflower Celery Lettuce & leafy greens

Mushrooms Peppers Radishes Snow peas Squash Tomatoes Water Chestnuts

Adult Yoga

Saturday, November 20, 7:45 AM

Take a moment to unwind before the craziness of the holidays with an invigorating session of yoga. Yoga mat and thick blanket recommended.  Comfortable clothing advised.

Registration required.

Health Benefits of Sweet Potatoes

Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these wonderful naturally sweet vegetables to your meals throughout the year.  As you can see below, they are some of the most nutritious vegetables around.

1. Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals, this free radicals are chemicals that damage cells.
2. Sweet potato is good for stomach ulcers and inflamed conditions of the colon. 
3. It is beneficial for low blood pressure. 
4. May be helpful for hemorrhoid because of its high fiber content. 
5. Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals. 
6. Sweet potato may help prevent cancer in glands and organs with epithelial tissue due to its high Vitamin A content. 
7. Sweet potato is a good food for diabetics, because it helped stabilize blood sugar levels. 
8. Sweet potato can help your skin stay clear, smooth and young-looking. 

Happy Meal Resists Decomposition

And I thought Ronald McDonald was scary.  This is even scarier -

http://news.yahoo.com/s/yblog_upshot/20101012/bs_yblog_upshot/mcdonalds-happy-meal-resists-decomposition-for-six-months

Calorie Counts of Popular Halloween treats.

Remember, these calorie counts are for the snack or fun size packages, NOT full size servings.

Nestlé’s Crunch – Fun Size 1 bar = 70 calories
Peanut M&M’s – Fun Pack 1 bag = 40 calories
M&M’s – Fun Pack 1 bag = 90 calories
Snicker’s – Fun Size 1 bar = 80 calories
Milky Way – Fun Size 1 bar = 75 calories
Kit Kat – Fun Size 1 bar = 50 calories
Hershey Chocolate Bar – Fun Size 1 bar = 90 calories
Reese’s Cup – 1 miniature = 36 calories, classic size=80 calories
Butterfinger – Fun Size 1 bar = 100 calories
Twix – Fun Size 1 bar = 80 calories
York Peppermint Pattie – 1 patty = 70 calories
Twizzlers – 1 treat size package = 45 calories
Almond Joy – 1 snack size bar = 90 calories
Milk Duds – 1 treat size box = 40 calories
Butterfinger – 1 snack size bar = 100 calories
Milky Way – 1 snack size bar = 90 calories
Sweet Tarts – 1 treat size pkg. = 50 calories
Tootsie Pop – 1 pop = 60 calories
Tootsie Roll – 1 small roll = 13 calories

Halloween Treats

Don't use Halloween as an excuse to over-indulge in your favorite Halloween treats.  Here's a few tips to help to resist those ghoulish calories.

• Buy the bare minimum of the candy you think you'll need for trick-or-treaters.
• Buy candy that you don't like.
• Don't open the bags until the evening of October 31.
• Give away any leftovers the day after Halloween.

If you must indulge, limit yourself to one fun-size or 150 calories.

Go Nuts!

You already know that they're heart healthy and that eating a small handful daily may improve your cholesterol, but that's not all they do.  Here are some of my favorites and their benefits:

Almonds  Just 1/4 cup has almost as much calcium as 1/4 cup of milk, so they may help to lower your risk of osteoporosis.  Tasty tip:  Mix almond slivers into oatmeal for crunch and flavor.

Pistachios  They are loaded with almost 310 mg of potassium per ounce.  That's more then what is in a small banana.  Potassium is crucial for nerve control and muscle function.  Tasty tip:  Add to salads for a tasty crunch.

Walnuts  Loaded with omega-3s (1/4 cup has 91 percent of the daily value) they may help boost brain function and lower your risk of inflammatory diseases like arthrtis and psoriasis.  Tasty tip:  Add to baked apples for a healthy fall treat. 
 
Soy Nuts  While technically not a nut, rosated soybeans have a similar salty crunch and healthy qualtities.  They're rich in isoflavones that may help protect your bones and heart.  Tasty tip:  Toss into homemade trail mix.

Healthy Homemade Apple Butter

As the weather starts getting cooler I can't help but want to head out to the apple orchard for some fresh picked apples and warm apple cider donuts.  Yes, I know that donuts are on the top 10 list of the worst foods you can eat but what is fall without at least one apple cider donut? 

In an effort to continue eating healthy I started looking for healthy apple treats and I came across this recipe for "Healthy Homemade Apple Butter."   

Who needs a donut when you can have homemade apple butter on a slice of warm, whole grain bread along with a steaming hot mug of coffee?

Do you have a favorite recipe for a healthy apple treat?

Grow Your Own Sprouts

Few people realize the health benefits of sprouting seeds, beans, seeds, and grains. Sprouting makes the seeds more digestible. When a seed meets water and germinates, it begins to release stored nutrients that are needed to grow a young plant, like vitamins C, E, Bs and K, precious protein and important minerals are manufactured. They enhance the dietary fiber that all seeds, legumes and whole grains provide. And all of this for less than 10 calories per cup! Sprouts pack a nutrient bang for the calorie buck.

Twinkies

Curious about what is in a Twinkie?  You can actually see the ingredients - all 37 of them - on the Today's Show website at http://today.msnbc.msn.com/id/38872091/ns/today-foodwine.

Protein and Meatless Monday

You can figure out your own recommended dietary allowance (RDA) for protein. Just grab a calculator, and multiply your ideal weight by 0.37 grams of protein. So if your ideal weight is 150 pounds:


150 lb. x 0.37 grams protein = 56 grams of protein per day

But for active people and older adults, calculate 0.45–0.54 grams of protein per pound of body weight. So, if you’re moderately active and your ideal weight is about 150:

150 lb. x 0.45 grams protein = 68 grams of protein
150 lb. x 0.54 grams protein = 81 grams of protein

This means you should get 68–81 grams of protein per day.

So how do you get your protein on Meatless Monday?  Because little protein comes from vegetables, you’ll need to be aware of other foods from which you can obtain the protein you need. By eating regularly from the foods on the list below, you’ll get more than enough. Remember, too, that combining several foods in one recipe makes it easier.

8 oz. milk/yogurt = 8 grams protein
1 cup tempeh = 31 grams
1/2 cup cooked or 1 cup raw vegetables = 2 grams
1 cup cooked beans = 16 grams
1/2 cup tofu = 8 grams
1 large egg = 7 grams
2 Tbs. peanut butter = 8 grams
1 cup low-fat ricotta/cottage cheese = 28 grams
1 oz. nuts = 6 grams
1 cup regular trail mix = 21 grams

3 food rules you should steal from the world’s healthiest diet

The Mediterranean diet is considered to be one of the healthiest—those who follow it are less likely to develop high blood pressure, high cholesterol or become obese. Follow these simple rules for a healthier lifestyle.

1. Stock your pantry and cook at home. Do your best to cook more and use whole, unprocessed ingredients so you can control portion sizes, salt and calories.

2. Get most of your protein from beans and fish. By displacing meat, you’ll lower your saturated-fat intake while adding healthful nutrients, like fiber and antioxidant-rich flavonols.

3. Make olive oil your staple fat. Use heart-healthy olive oil as well as other plant-based oils like canola and walnut oil instead of saturated-fat-laden, LDL cholesterol-raising butter, lard or shortening—even in baking.

Counting the Days

Yep, I'm counting the days until August 8, better known in the gardening world as Sneak Some Zucchini Onto Your Neighbour’s Porch Day.  In the meantime I'll be trying to work my way through a mountain of zucchini with some great recipes from Cooking Light's website.

http://www.cookinglight.com/food/recipe-finder/six-great-recipes-for-zucchini-00400000005700/

By the way, we also have Cooking Light magazine available in the library.

So how do you get rid of your zucchini?

US FDA Seeking Comments On Menu Nutrition Information

The Food and Drug Administration invites the public to submit comments and information about the new law (Section 4205 of the Affordable Care Act) requiring restaurants and similar retail food establishments that are part of a chain with 20 or more locations to list calorie content information on menus and menu boards, including drive-through menu boards. Other nutrition information such as fat, sodium and sugar content must be offered upon request.

Visit the following website to read more: http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm218134.htm 

The docket officially opened for comments after noon on July 7, 2010 and will remain open for 60 days.

Try Chocolate Milk After a Workout

Here's an interesting article regarding the benefits of drinking chocolate milk after a strenuous workout. 

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/. 

Apparently this is nothing new.  Michael Phelps, Olympic Champion Swimmer, was drinking it after his competitions in the 2004 Olympics. 

http://www.webmd.com/fitness-exercise/news/20060224/chocolate-milk-new-sports-drink

Saturday, July 17, is the Day!

We'll start the day with Adult Yoga at 7:45 AM.  With a series of beginning to intermediate poses we'll help you strengthen your body and calm your mind. Bring a yoga mat and thick blanket to class. Comfortable clothing advised.

After yoga relax with a cup of tea until our Shape Up Catch Up Meeting at 10:00 AM.  Old and new participants are invited to attend this follow up session to our Winter-Spring Shape Up @ Your Library 2010 Challenge. We'll share our struggles, successes and more!
 
Registration is required for both programs. 
 
Hope to see you there!

Happy 4th of July

Did you know that during the week leading up to the 4th of July approximately 700 million pounds of chicken and 190 million pounds of red meat/pork are purchased? On July 4th itself, 150 million hot dogs are consumed.  That doesn't sound to healthy or appetizing does it? 

How about if we keep it healthy this year with these simple tips. 

1. Include vegetables with your meat preparations.  Cut up some zucchini, bell peppers, squash, onions, tomatoes or any other vegetable that you would like to have and place the slices on the grill for a quick addition to the grilled meat. Use smaller slices of the vegetables and make Kabobs with meat and vegetables, that way each person gets a healthy serving.

2. Choose a meat that is lower in fat.  Throw some more chicken on the grill and take off some of those large hamburgers. Choose a lower in fat ground meat. They sell 85/15 and 95/5 ground meat that can be extremely healthy compared to the full fat meat. By adding some seasonings and getting creative, the lack of grease may be replaced with a sense of enjoyment for your taste-buds. If you are not looking to cut out the fat in the hamburgers, consider making smaller hamburgers or "sliders" for a portion controlled meal.   

3. Skip the high fat desserts and go for the healthy treats.  Instead of something that will make your already full stomach, a bit more full, consider having something that is light and festive but filling.  How about trying some grilled fruit or better yet some ice cold watermelon?

Have a Safe and Fun 4th of July Celebration!

Meatless Monday

Looking for a great salad recipe for Meatless Monday?  Check out this Strawberry Spinach Salad recipe.

Are you a member of the Clean Plate Club?

Do you tend to clean your plate?  As a child were you taught to eat everything on your plate or else no dessert? 

The eat-it-all rule is one of the hardest to break.  But think of it this way, every time you eat food your body doesn't need or want, you are wasting it!  So now you have a choice.  You can either get rid of the extra food on your plate by throwing it away or eating it.  Either way, it's wasted. 

Make a commitment today that you will not waste food that you don't really need or want by putting it into your body. 

It's Meatless Monday!

Check out the recipes at  www.moosewoodfoods.com/ for some great vegetarian recipes. 

I'll be making the Cilantro Omelet. 

Can your fridge and pantry help you get in shape?

Sure, you’ve heard it before. Clean out the fridge and pantry when starting a new diet. Throw out the junk food.  But can the way you position your groceries help you get in shape? Yes it can! Just follow these tips.

Fill your eye-level shelf with fruits, vegetables, and healthy snacks. You’re 2.7 times more likely to eat food that is in your line of sight.

Watch how you pack up those leftovers. Brian Wansink, PH.D., author of Mindless Eating: Why We Eat More Than We Think, says that a variety of small leftover containers tempt us to eat more than we’ve planned. Instead, combine the leftover entrees and sides so that each container has one meal’s worth.

Instead of grocery shopping once a week, hit the supermarket more often and buy only for the next few meals. Too many choices at home may destroy your willpower. Just make sure you shop with a list and don’t go to the store hungry.

Store your healthy snacks front and center. Stash the not so healthy snacks out of sight. Make sure you eat the healthy ones.

Mark Your Calendars!

Adult Yoga
Saturday, June 19, 7:45 AM

Join us at the libary for a series of beginning to intermediate poses to help strengthen your body and calm your mind. Bring a yoga mat and thick blanket to class. Comfortable clothing advised.

Check out the new Meatless Monday Poll

It's located in the right had column of the Shape Up Blog. 

It's Meatless Monday!

What better time to try tofu then Meatless Monday! 

We'll be having Tofu Fajitas.  These are quick and simple to make.  Just take your favorite fajita recipe and replace the meat with tofu! 


To learn more about tofu and get some great recipes check out www.tofu-recipe.com/.

Hot Weather Exercise

Outdoor exercise can be challenging when the temperature soars. Stay safe with these hot-weather exercise tips. 

• Take it slow. If you're used to exercising in cooler temps then be sure to take it easy at first.  Give your body time to adapt to the heat.  Gradually increase the length and intensity of your workouts.
• Drink plenty of water - even if you don't feel thirsty.  Your body's ability to sweat and cool down depends on adequate re-hydration. 
• Dress appropriately. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.  Wear lightweight, loose fitting clothing to promote sweat evaporation. 
• Exercise in the morning or evening.  The middle of the day is usually the hottest. 
• Wear sunscreen.  

If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

Safe Produce at Home

Experts at the CDC and the U.S. Food and Drug Administration recommend taking these steps to reduce the risk of food-borne illness from fresh produce.

• Thoroughly rinse all your fruits and vegetables under running water before you eat them.  
• Cut away bruised and damaged areas on fruits and vegetables because they can harbor bacteria.  
• Thoroughly wash all fruits that require peeling or cutting, like melons, before eating because bacteria can transfer from the exterior to the flesh when the fruit is sliced.  
• Remove and throw away the outer leaves of lettuce or cabbage before washing and eating.  
• Don't leave sliced fruit or vegetables at room temperature for more than two hours because bacteria can thrive on the cut surface.  
• Always wash your hands before and after handling fresh produce.  
• Avoid eating sprouts because bacteria can get into the seeds before the sprouts are grown, and it's nearly impossible to wash out.

Fresh fruits and vegetables taste great and they also contain an array of vitamins, minerals, fiber and important health-promoting antioxidants.  Follow these step to enjoy fresh fruits and vegetables worry free. 

It's Meatless Monday!

Pasta Primavera is on our menu tonight! 

Visit the Meatless Monday website for the recipe.

What I learned this week.

1.  Having a box of Famous Amos Chocolate Chip / Pecan cookies in the house is not a good idea.

2. A bag of Trail Mix priced at $1.00 may be a bargain money-wise but not so much calorie-wise (especially if you eat it all in one day).

What have you learned this week?

It’s time to make friends with your scale.

After tracking more that 16,000 dieters, studies have shown indisputable evidence that the scale is one of the most effective tools for controlling weight.
Here are five tips to help you make friends with your scale and use it to your weight loss advantage.

1. Weigh yourself daily. The more you weigh yourself, the more you will lose. In one study, people that weighed themselves daily lost twice as many pounds as people that weighed weekly. People that avoided the scale typically gained. 

2. Buy a basic digital scale that displays weight to the nearest ½ pound. Don’t spend hundreds on a high end scale that estimates your body fat percentage because there are too many inaccuracies based on fluctuations in how much water you drink. Plus it’s just one more number you need to worry about.

3. Weigh yourself at the same time every day. Preferably first thing in the morning after using the bathroom and with nothing on. Track your results and focus on the pattern over time. The number may go up and down from one day to the next, but the overall direction month to month should be down if you're trying to lose weight.

4. Weigh yourself in the same spot every day. Your bathroom floor should work just fine, but if the floor is textured the readout could be off. Carpet of any thickness can absorb some of your weight, throwing off the scale's sensors and decreasing your weight by 20 pounds or more. For the most accurate reading, place your scale on a bare floor that's hard, flat, and level. You can test the scale's accuracy by weighing an object whose weight you know - like a dumbbell.

5. Track other markers such as the size of your waist and thighs (using a tape measure), how your clothes fit, or how much energy you have. In a recent study from the University of California at Berkeley, women in their mid-50s followed a 12-week cycling routine while eating a diet designed to maintain their weight. One 56-year-old lost just 1 pound but dropped two sizes, thanks to a 7 percent decrease in body fat. She replaced about 4 pounds of fat with 4 pounds of muscle. Pound for pound, muscle is firmer and denser, and it takes up about one-third the space of fat. But do not assume your scale is stuck due to new muscle. According to Wayne Westcott, Ph.D., author of Get Stronger, Feel Younger, it normally takes about a month of strength-training to add a single pound of muscle.

Don't forget, if you don't have a scale at home you can still weigh in at the library.  You will have to keep your clothes on though!  :)

Meatless Monday

Happy Memorial Day! 

I'm pulling out the grill today but I'm still going meatless!  I'll be making Grilled Portobello Mushroom Sandwiches with Roasted Red Peppers.  Click here for the recipe.

How You Streakin'

How is your Nine Week Streak going?

I selected two things for my Nine Week Streak. I plan to drink at least 6 8oz glasses of water and do at least 10 minutes of core exercises for each day of the streak.  I did good until last night.  I forgot to do my core exercises! 

Rose

New Fitness DVDs

These fitness DVDs were purchased with funds raised from the Shape Up Challenge that ran from January through May, 2010.

Biggest Loser - The Workout

Cardio for Beginners

Pilates for Beginners

5 Day Fit Weight Loss

Stop by the library and check them out!

Blogging can help you reach your Shape Up goals

At first, blogging may see somewhat intimidating but it is actually very easy and it can be helpful in setting and achieving your Shape Up goals.

Here are five fantastic reasons why you should be blogging.

1. Blogging keeps you accountable. Hopefully you’re already keeping a food and fitness journal. Now take it a step further and start blogging. A blog is an online journal about you and your achievements and setbacks. And what better way to stay on track?  
2. Blogging helps you tap into your feelings. We all know that stress and emotions can influence what we eat and whether we exercise. Taking the time to sit down and write about your day and feelings can be healing. 
3. Blogging uncovers patterns. When you write about your successes and struggles you’ll start to notice trends. For example, many find that their motivation to work out wanes after a stressful day at work. Blogging about these issues is a great way to brainstorm, either on your own or with your readers, a way to overcome them.  
4. Blogging provides support. Getting is shape is a tough process. You need to remember that you are not the first or only person going through it. Blog about your problems or setbacks and you’ll find that many have experienced the same struggles and you’ll receive an outpouring of support.
5. Blogging celebrates your success. Reaching your goals, even the little ones, is great. Reaching your goals and being able to share your accomplishments and motivate others to continue on their journey is even better.

Your journey to a healthier lifestyle does not need to be traveled alone.  Join us here on the Shape Up blog or consider starting your own blog.  Blogging can provide you with feedback, ideas, support, and accountability!

Exercise with Joy

If you want more joy in your life, do whatever you're doing with more joy, even exercise.  The joy begins a cycle of joy, which produces more joy, which produces even more joy!

You don't have to do anything special or different...just do whatever you do with joy.  Could you imagine exercise becoming a joyous part of your day!?!?

Meatless Monday

What’s cookin?

I’ll be making Grilled Vegetable Wraps. Visit Vegetarian Times website at http://www.vegetariantimes.com/recipes/11241?section=165 to view the recipe.

What will you be making today? Please share your recipes!

Vitamin E

Vitamin E acts as an antioxidant that prevents premature reaction to oxygen in the body and the breakdown of many substances in the body. It neutralizes free radicals in the body that would otherwise cause damage to cells and tissue, while aiding in circulation, clotting, and healing. Some studies have even shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.


Most vegetable oils, wheat germ, soybean oil, raw seeds and nuts, egg yolk, whole grain products, beef liver, peanut butter, and unrefined cereal products are good sources of vitamin E.

Vitamin D – The Sunshine Vitamin

Doctors have known for years that vitamin D is good for bones, but now researchers are finding that vitamin D, often called the sunshine vitamin because your body produces it when exposed to the sun, may help ward off a whole host of illnesses, including cancer and heart disease. A team of Harvard scientists recently discovered that among 18,000 men they've been tracking since 1993, those with the highest blood levels of vitamin D were the least likely to have heart attacks, while those with the lowest levels had the highest risk. Other studies have found that increasing vitamin D intake reduces the risk of colorectal cancer, hip fractures, and tooth loss and significantly increases muscle strength.

Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure (doctors are recommending 10 to 15 minutes of sun exposure a few times a week) all help the body obtain vitamin D.

Vitamin C

Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold, Vitamin C does help to heal wounds, prevent cell damage, promote healthy gums and teeth, strengthen the immune system, and absorb iron. It also helps neutralize free-radicals in cells that promote aging, fight bacterial infections, and aid in the production of red blood cells.

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussel sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

The Buzz About the B’s

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals.

B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread.

B3, also known as niacin, helps release energy from nutrients. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans.

B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food.

Vitamin B6 helps the brain function at its peak and the body convert protein to usable energy. It is also needed for the production of red blood cells and antibodies. Meats, whole grain products, bananas, green leafy vegetables, pecans, green beans, avocadoes, eggs, and milk are excellent sources of B-6.

B7, also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast.

B9, or folic acid, enables the body to form hemoglobin. Good food sources include leafy green vegetables, nuts, whole grains, legumes, and organ meets.

Vitamin B-12 works with folic acid to produce healthy red blood cells. It also plays key roles in maintaining health of the nervous system, absorption of foods, protein synthesis, carbohydrate and fat metabolism, and normal digestion. B12 can only be found in animal sources such as eggs, milk, fish, meat, and liver.

Remember to check with your doctor before beginning any vitamin regimen.

Vitamin A - the Natural Way

As well as being necessary to new cell growth, vitamin A helps fight infections, and is essential for healthy skin, good blood, strong bones and teeth. It also plays essential roles in the kidneys, bladder, lungs and membranes, as well as helping maintain good eyesight. Vitamin A also helps eyes adjust to changes in levels of light.

You'll find vitamin A in fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes.  All green and yellow fruits and vegetables can fuel the body with vitamin A.

Don't rule out dark green leafy vegetables as they are excellent sources of beta carotene, which the body converts into vitamin A.

Up next - the B's

Vitamins, are they the best thing for you?

Do you take vitamins? If so, you are not alone. It is estimated that well over ten million US adults take vitamins and/or supplements.

Why do you take them? Most people take vitamins in the belief that they will prevent colds and flu or prevent chronic diseases, or they say it makes them feel healthier. But did you know that what is in your bottle and on the label is not strictly regulated?

There has been increasing evidence that vitamins and supplements may not provide the promised health benefits and in some cases could cause more harm than good. For example, the use of beta carotene by smokers increased the incidence of lung cancer. A recent study by the University of Washington found that the use of multivitamins, vitamin C, vitamin E, and folate (folic acid) did not reduce the risk of lung cancer.

On the other hand, history has proven that vitamins play a critical role in our health. Think of the discoveries in disease prevention such as vitamin C and scurvy and thiamine and beri beri. There are studies to support the use of folate prior to and during pregnancy in the prevention of defects in the developing fetus. 
So this may have you wondering if you really need those vitamins and supplements that are in your medicine cabinet. Are they doing what they should? Could they be harming your health? Are they even worth your money?

Are you eating a well balanced diet? If so, you may not need those vitamins and supplements.

Are you concerned about a chronic disease? If so, making changes in your diet and exercise habits, not smoking, and visiting your doctor for recommended screenings are more likely to benefit your overall health.

The best person to help you decide if you need vitamins and/or supplements is your doctor. Show him your food diary. Discuss your current state of health. Together, weigh the benefits and risks of vitamins and supplements for you.

Up next…Vitamin A

And the Shape Up Challenge Winner is...

Carol! With a weight loss percentage of 10.97% and a loss of 13.75 inches Carol is our Biggest Loser!

Jane came in second with a weight loss percentage of 6.9% and a loss of 15.5 inches!

Everyone participating in the challenge did great! Keep up the good work!

Meatless Monday

One day a week cut out meat.  Join the movement to reduce meat consumption 15% to help improve personal health and the health of our planet. 

Visit MeatlessMonday.com for more information and recipe ideas!

What will you be making this Monday?  Please share your recipes!

Could it be you?

Our very own 2010 Shape Up Challenge Biggest Loser will be revealed at our meeting on Saturday, May 15, 10:00 AM.

Plus, a surprise announcement! 

This is a meeting you won't want to miss!

Final Shape Up Meeting - May 15, 10:00 AM

Bring sure to bring the following items to the Shape Up Meeting

• Time Capsule that you filled out at the first meeting

• Measurement chart with current measurements

• Goals from the first meeting
We're on the last week of the Challenge!  Let's make it count!

4th Annual National Walk @ Lunch Day

On Wednesday, April 28, people across the US are encouraged to use their lunch break to celebrate the 4th Annual National Walk @ Lunch Day by using this time to walk, to just get up and move. 

Take your walking shoes to work and encourage your co-workers to join you!

Black Bean Brownies

If you weren't at Saturday's Shape Up meeting you missed some very "interesting" brownies!

Be sure to pick up the recipe when you weigh in this week and give them a try!

For those of you at the meeting - Where they better the second day?

Shape Up Meeting - Saturday, April 17, 10:00 AM

Join us as we explore healthy restaurant options. 

Shape Up Meeting - Saturday, March 13, 10:00 AM

How well do you know the "Food Rules"? 

Join us and find out!

Shape Up Meeting - Saturday, February 20, 10:00 AM

This is our second monthly meeting. We'll be concentrating on healthy foods and exercising.

Be sure to bring small hand weights or 2 veggie cans.

Don’t forget your water bottle!

If you've missed a couple of weigh-ins don't give up. Join us on Saturday to get back on track!

Adult Yoga - Saturday, February 20, 7:45 AM

Love your body, spirit and mind this month with yoga! Join us for beginner to intermediate series of traditional yoga poses.

This course will feature both standing and floor-based poses, and combinations of the two. Therefore, participants should be able to move easily from the floor to a standing position."

Participants are encouraged to bring a yoga mat, thick blanket and wear comfortable clothing.

Registration required.

Saturday, February 6 - Weigh In & Pick Up Challenge Packet

Don't forget to stop in the library on Saturday, February 6, to weigh in and pick up your Challenge packet. The library will be open from 9:00 AM to 5:00 PM.

I hear there were alot of happy faces at last weeks weigh-in!  Keep up the great work!

What is Super Bowl Sunday without great food?

Enjoy the game without blowing your eating plan with one of these great recipes from Eating Well's website.

Healthy Super Bowl Recipes and Menus

I'll be making the Chicken Parmesan Sub.  To cut down on the carb servings I'll be having mine "open-faced." 

What will you be serving?

Rose

The Weight-Loss Version of Groundhog Day

Happy Groundhog Day!  Let's hope he doesn't see his shadow!  I'm ready for spring. 

On his website, Craig Harper, one of Australia's leading Motivational Speakers, shares a conversation with a woman who was living her own personal Groundhog Day. Click here to read the article.

I would love to hear your comments.

Saturday, January 30 - Weigh In & Pick Up Challenge Packet

Don't forget to stop in the library on Saturday, January 30, to weigh in and pick up your Challenge packet.  The library will be open from 9:00 AM to 5:00 PM.

After I had gotten the packets all together I noticed there were a few typos.  I guess I was in a hurry to get up and get exercising!  :)

Rose

Follow Us!

Be sure to sign up to "Follow" our Shape Up blog.  Not sure how? Select the “Follow” button on the lower right hand side of this page. Log in with your Gmail or Yahoo account, you’ll then see a popup window with the options to either follow publicly or privately. Select how you’d like to follow the blog, then click the “Follow this blog” button. You are now a follower of the blog!

Don’t have a Gmail account? Visit gmail.com, select the “Create an Account” button and a form will pop up. Fill in the blanks, click the “I accept. Create my account” button and you now have a Gmail account. Once you are set up with Gmail go back to the blog and follow the directions in the paragraph above to follow the blog.  Email me at ShapeUpChallenge@gmail.com if you need help.

Rose

Shape Up Meeting Recap

We had our first Shape Up meeting on Saturday, January 23. After a little glitch with the scale we were off and running. We all had our before pictures taken and discussed the tools we needed for a successful Shape Up journey.

Here's a quick run down of those tools: 

Weight loss card – we’ll use this to record our weight each week. This will reinforce our weightless efforts and let us know when we might need to tweak our program a bit.

Pen or pencil – we’ll be doing a lot of writing!

Tape measure and measurement chart– you should have recorded your measurements this weekend. We’ll be doing this on a monthly basis. Remember – your measurements are especially important for those times when the scale may appear to be stuck. Chances are you are toning up and losing inches but not pounds.

Journal – this can as fancy and as simple as you want it to be. A spiral notebook works just fine!

Food Diary – you need this with you at all times. Write down everything you eat when you eat it! Circle anything you have eaten because you were stressed, angry, or tired. These are the behaviors we will be trying to change.

Exchange food list and meal breakdown – this will show you what you need to be eating and shows you how to even it out through the day.

Calorie book – if you aren’t using the exchange program then you will need to count calories. I’ve posted a few calorie counting websites as well.

Measuring cups, spoons, and food scale – beware of portion distortion, measure everything you eat.

Supplements – it is recommended you take a Multivitamin with folic acid and Omega-3, either fish oil or ground flaxseed. If your doctor has recommended other supplements please follow your doctor’s orders.

Water bottle – this is your new best friend, don’t leave home without it. Your goal is to drink 64 ounces of water a day.

Walking / crossing training shoes – these are a must. Remember, our goal this first month is 20 to 30 minutes of aerobic exercise three or four days a week.

Walking pedometer – optional tool to measure your daily steps.

Exercise DVDs – these are also optional but are a great way to have fun and vary your exercise program. We have many exercise DVDs available at the library.

Walking / exercise / shape up buddy – this can be your spouse, a neighbor, your best friend, someone you met at the Shape Up meeting, or a dog.

Gum – this can help stop the cravings. If you have a dog at home please make sure your sugarless gum does not contact xylitol. Xylitol is deadly to dogs.

Sleep – strive for 7 to 9 hours each night.

So here's the plan for the week!

• Complete your Time Capsule and "I used to be that way" sheets that were included in your packet
• Get those measurements
• Write down everything you eat
• Drink at least 64 ounces of water each day
• Walk 20 to 30 minutes three or four days a week
• Get at least 7 hours of sleep each night
• Relax and have fun!

Be sure to weigh in on Saturday, January 30, and pick up your new packet

Let's Get Started!

First Week of Jaunary 2010

• Pick up a copy (to loan) of Are You Ready!:  Take Charge, Lose Weight, Get in Shape, and Change Your Life Forever, by Bob Harper
• Register for SHAPE UP
• NOTE:  You cannot officially register UNTIL you've picked up Bob's book
• GOAL:  Read this book by the first group meeting on Saturday, January 23