BIGGEST LOSER BOOTCAMP

I have wonderful news…

24 magazine is going to run a 12 week editorial on the Biggest Loser Bootcamp Contest!

Collectively, Cardio-Core will be working with LA Weight Loss to ensure that the "contestants" get the best possible results.

Dates to Remember:

Dec. 1 - Call for Submissions in the Lower Mainland

Dec. 12 - Deadline for submissions

Dec. 15 to 19 - Six winners will be notified.

Jan. 12 - Bios and pictures (with excerpts from their winning entries) will run for all six participants. Jen from Cardio Core and TK from LA Weight Loss will also be introduced as our experts.

Jan. 19 to April 6 - Articles will run every Monday with diary-like entries from each participant on how the week went. Along with their starting weight, current weight, and pounds lost. A fitness/nutrition tip from both Cardio Core and La Weight Loss (if applicable) will also run.

April 13 - The Cardio-Core Biggest Bootcamp Loser will be crowned. We'll run a before and after picture along with a story on the winner about how the experience has changed his/her life.

Participants must agree to have their picture and/or video of them run (should we do a podcast) in 24 hours newspaper (or on www.24hrs.ca), participants must submit weekly 150 to 200 word diary entries (via e-mail) on how the week went emotionally, mentally, physically, any pitfalls or successes they achieved every Thursday. What they liked best. What was hardest, etc. (This is mandatory and should anyone fail to do so they may be disqualified).

Best of all current clients of bootcamp are eligible to apply - so start writing those submissions!

For more information regarding the contest contact Jen at head office jen@cardiocorebootcamp.ca or read 24 magazine Dec 1 and 8th.

A Healthier Twist on Holiday Baking

Holiday Baking

When you are cooking for weight loss, or for someone (or yourself) with diabetes, it is important that you rethink your favorite baking recipes in terms of reducing fat and simple sugars. This is particularly difficult at holiday time when the recipes that we use and love are steeped in family tradition. But that doesn't mean that we can't have delicious baked treats during this special season as long as we carefully calculate our carbohydrate exchanges and count the fat grams, fitting them into our daily meal plan.

Fortunately we live in an age when reducing fat and sugar is a growing trend in American kitchens and manufacturer's have developed new products to aide us in our quest for lower fat, lower sugar baked goods that taste delicious. Be sure to read the label of these products before using.

Reducing Fat

The special qualities of fat in baked goods make it tricky to successfully make substitutions. In baked good, fats tenderize, moisturize, smooth out the texture, add flakiness, and carry the flavors and aromas. When you cut back or cut out fat, you must readjust the rest of the recipe which is in reality a carefully balanced formula. You can increase flavor in a lower-fat product by adding various extracts and grated citrus zest. To maintain the desired texture in baked goods, you must add a moisture-holding fat substitute such as applesauce, prune puree, mashed banana, or other fruit puree.

To restore the tenderness of a recipe, you can use cake flour instead of higher protein all-purpose flour. Instead of greasing a cake pan or muffin tins with solid shortening or butter, lightly spray the pan with vegetable cooking spray for no sticking and no added fat. We all love chocolate, and while it has nutrients, it does contain saturated fat. If a recipe calls for chocolate, substitute 3 tablespoons unsweetened cocoa powder and 1 tablespoon canola oil for each ounce of chocolate. The total fat will not be much different, but the fat is unsaturated.

Replacing Sugar

For anyone watching their weight, it is a good idea to reduce sugar intake.

Sugar provides sweetness, tenderness, and color in cakes and cookies. But with most recipes you can reduce the sugar by at least one-third without changing the taste and texture. Fruit juices and frozen fruit juice concentrates may be used to sweeten baked goods. You can also use sugar-free jams and spreads as a sweetener. These all contain fructose, a form of caloric sugar and a simple carbohydrate.

You can also reduce your sugar intake by substituting non-caloric sugar such as Splenda, which provides no calories and will not affect your blood sugar levels. However, not all artificial sweeteners can be used for baking. Read the labels and only use those which say that the product can be used for baking.

Holiday Alternative Recipes

The holiday season is at time filled with laughter and joy – but it is also a time of over indulgence. I would be delusional if I expected you not to help yourself to a treat - just remember it all adds up and if you are not keeping active to burn off calories and practicing some caution...you might end up wearing Santa's pants. However, with a little planning you can make it over the hurdles without depriving yourself of any fun.

If your family traditionally bakes every year – I know mine does – below are some alternatives to the high fat and calorie equivalents.

Weight Watchers Lemon Lavender Shortbread

servings | 18

estimated POINTS® values per serving | 2

Ingredients

1/4 Lb. butter, at room temp.

1/3 c. Splenda sugar

1/2 tsp. salt

1 tsp lavender (optional – replace with Vanilla)

1 tsp fresh lemon zest

1 c. all purpose flour

Instructions

1. Beat butter, sugar, salt, lavender and lemon zest until light and fluffy.

2. Add flour and beat until a soft dough forms, Cover and refrigerate for 20 min.

3. Transfer to a sheet of parchment paper. Form the dough into a 4 inch diameter log and chill for 1 hour

4. Preheat oven to 325. Slice the shortbread dough into 1/4" thick slices and place on parchment lined baking sheet. Bake 20 -25 min until edges are lightly golden.

Peanut Butter Cookies

This gluten-free recipe makes baking cookies quick and easy for busy moms. A good recipe to serve when hosts are unsure of guests food preferences. Ingredients in this recipe were adjusted to include low fat peanut butter, Splenda, and egg substitute:

Ingredients

1 cup low fat peanut butter

1 cup Splenda or other sugar substitute

1 egg (or equivalent egg substitute)

dash of pure vanilla extract

Instructions

Preheat oven to 325 degrees. Combine all ingredients in a mixing bowl. Roll dough into balls the size of a walnut and then roll in Splenda. Crosshatch on the top of each ball with a fork dipped in the sugar.

Bake until set, about 7 to 12 minutes. Carefully remove the cookies to a cooling rack. Enjoy!

6 Sport Specific Exercises for Winter

It's that time of year when snow bunnies and trail blazers begin dreaming of snow and when the first day of the Skiing/Snowboarding season will begin.

Below are a few (mind you - not an exhaustive list) of exercises to tone you up and improve your muscle endurance for a day on the mountain.

Strength train these specific muscle groups 2-3 times per week - 3 sets of 1-15 repetitions.

Don't forget cardio (skipping for 1-2 minutes in between each exercise) and core training (crunches, plank, reverse crunch are good ones to try!)

1. Skater Squats

Starting Position

Stand with feet shoulder-width apart, hands on hips or behind back.

Action

Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh

2. Forward Lunges

Starting Position

Stand with your feet about 6 inches apart from each other toes pointed forward.

Action

INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions

Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

3. Standing Leg Abduction with Band

Starting Position

Grab each handle and place feet on band, hip-width apart, toes forward. Stand tall with back straight, abs engaged, legs straight and arms at your sides. Shift your weight onto left leg, keeping knee soft.

Action
EXHALE: Push right leg out against the resistance band using the other thigh.

INHALE: Slowly return leg towards the midline of the body to complete one rep.

Stay balanced and finish set on this side before switching sides.

Special Instructions
Keep abs in, knee on balancing leg soft, and eyes fixed on a focal point to help maintain balance. Keep toes pointed forward, not out to the sides. Make it easier: Bring working leg back down to the floor for balance after each repetition, if necessary; hold onto a wall or chair for balance.

Muscles Worked: Outer thigh

4. Standing Leg Adduction with Band

Starting Position

Make a loop at one end of the band and place it around your left ankle. Hold the other handle in your right hand. Stand with your right foot on the band with back straight, abs engaged and right, hands on hips and knees soft. Lift your left leg off the floor just slightly, foot flexed.

Action

EXHALE: Keeping both legs straight, use the inner thigh to pull the left leg towards the midline of your body.

INHALE: Slowly return left leg to the side, returning to the start position to complete one rep.

Finish set on this leg and then switch sides.

Special Instructions

Keep abs in, knee on balancing leg soft, and eyes fixed on a focal point to help maintain balance. Do not lean to the side as you move. Make it easier: Bring balancing leg closer to the handle you’re holding to decrease resistance. Make it harder: Bring balancing leg closer to the working leg (the "loop" end of the band) to increase resistance.

Muscles Worked: Inner thigh

5. Dumbbell Lateral Raises

Starting Position

Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action

EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

INHALE: Lower slowly with control to the starting position to complete one rep.

Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders

6. One Arm Dumbbell Row

Starting Position

Grasp a dumbbell with palm facing in. Rest opposite elbow on opposite leg. Try to create a flat back. Keep upper body steady.

Action

INHALE: Pull the dumbbell up as high as possible, keeping your elbow back & ensuring that the upper arm travels away from your torso a little.

EXHALE: Lower dumbbell back down until arm is straight, but elbow does not lock, to complete one rep.

Special Instructions

Keep your spine in a neutral position.

Muscles Worked: Upper back, Shoulders, Biceps

Protein Pancakes

I received this recipe from Bryan - a Cardio-Core owner from Cowichan.

I'm looking forward to trying this out for breakfast tomorrow!

Give it a go yourself - lots of protein and energy in these to get your day off to great start!


Bryan's Protein Pancakes

250ml of liquid egg whites
1/3 cup of oats or 1-2 packages of Quacker Weight Control Oatmeal
1.5 scoops of vanilla whey protein
1 banana
1 cup of blueberries ( blueberries are full of antioxidants ) you could use other fruits as well like strawberries, blackberries or raspberries

Blend in a blender or in a large bowl with hand held blender

Spray some fat free cooking spray in a non stick pan. Poor the batter into the pan. Cook a couple minutes on each side.

No need to top with syrup or butter there is plenty of flavour in these pancakes ( don’t need the extra sugar or fats for this one)

Holiday Cooking: Skinny Roasted Garlic Mashed Potatoes and Brussel Sprouts

Mellow roasted garlic and chicken stock replace loads of cream and butter to create this rich and satisfying comfort food. Even using a whole bulb, these potatoes will have a mild garlic flavor; real garlic fans may want to use more.

Serves 6

Ingredients

1 garlic bulb, unpeeled
splash of olive oil
4 large potatoes (Idaho or russet)
about 1 cup Basic Chicken Stock or low-sodium canned
salt to taste
freshly ground black pepper

Directions

1. Preheat the oven to 350°F.

2. Place the garlic cloves in an ovenproof dish and drizzle with olive oil. Place the dish, uncovered, in the oven for 15-20 minutes until the garlic is golden brown and soft.

3. Remove from the oven and let cool.

4. Peel the potatoes and cut them in half. Place them in a pot and cover with cold water. Bring to a boil over high heat and simmer until the potatoes are tender when pricked with a fork, about 30 minutes depending on the size of the potatoes. Drain.

5. Bring the stock to a boil, and turn down to a simmer.

6. Squeeze the roasted garlic cloves to release each clove of garlic. Mash the garlic with a fork and throw the skins away.

7. Mash the potatoes with a potato masher or fork, or use a food mill. Add the roasted garlic. Slowly add the stock until the desired consistency is reached.

8. Adjust the salt and pepper to taste.

Nutritional Info

Amount Per Serving
Calories: 117.1
Total Fat: 1.3 g
Total Carbs: 22.9 g
Dietary Fiber: 1.6 g
Protein: 3.9 g

Holiday Brussels Sprouts

POINTS® Value: 2

Servings: 4

Ingredients

1 pound brussels sprouts, steamed

3 Tbsp maple syrup

1 Tbsp vegetable oil

1 Tbsp apple cider vinegar

1/2 tsp Dijon mustard

1/4 tsp table salt

1/4 tsp black pepper

1/4 cup dried cranberries

Instructions

Preheat oven to 375°F. Coat an 8 X 8-inch baking dish with cooking spray.

Place Brussels sprouts in bottom of prepared pan. (Note: If you can't find fresh Brussels sprouts, use frozen ones that have been thawed; just decrease the cooking time below by about 10 to 15 minutes.)

Combine maple syrup, oil, vinegar, mustard, salt and pepper in a small bowl; pour over Brussels sprouts. Stir in cranberries and bake, covered, until tender and bubbly, about 30 minutes. Yields about 3/4 cup per serving.

Creamy Butternut Squash & Apple Soup

A nice Winter soup low in calories and filling for lunch or as a first course!

Serves: 12

Ingredients

2 tbsp unsalted butter 1 medium yellow onion, chopped 1 butternut squash, about 3 lbs., peeled, seeded & cut into 1" cubes 6 cups low-sodium chicken broth 4 medium Granny Smith apples, peeled, cored & chopped 1/4 tsp freshly ground nutmeg 4 pinches of Spanish saffron threads, about 1 tsp (optional) or 1 tsp sweet curry (optional) 2 cups fat-free half & half Salt & freshly ground pepper, to taste

Directions

In a large soup pot, over medium heat, melt butter and saute' onion, stirring occasionally, until tender, 4 to 6 minutes.

Add the squash and broth, bring to a boil and reduce heat to medium-low. Simmer, stirring occasionally, until the squash is tender when pierced with a fork.

Add chopped apples, saffron or curry (if desired) and nutmeg. Simmer until the apples are tender, stirring occasionally.

Using a food processor or blender, puree the soup in batches until smooth.

Be extremely careful not to overfill the processor/blender container which could cause severe burns.

Return the soup to the pot and stir in half and half. Season, to taste with salt and pepper.

Nutritional Info.
Per Serving

Calories: 135.2
Total Fat: 3.1 g
Total Carbs: 25.8 g
Dietary Fiber: 1.5 g
Protein: 3.9 g

Drive-Thru Nutrition

On a recent road trip to the island, I learned one thing along the way: Fast food is unavoidable, given time (Triple O on BC ferries) and budget constraints. You can’t beat a drive-thru for convenience and speed of service. But the bellyache you get afterward can quickly remind you of the excess calories, fat, cholesterol, and sodium you just put into your body.

While a super-sized value meal can give you a day’s worth of calories in a single meal, you can exit the drive-thru with a healthier meal. And for the times when there is nothing better than hot French fries or a juicy burger, it’s important to learn how to make good choices.

Drinks
It might only cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda—diet or regular—isn't a healthy choice since it provides calories, but no real nutrition at all. Soda is often filled with sugar (or artificial sweeteners), and other ingredients that fill you up without giving your body any benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Of course, water is a great choice to hydrate your body and aid digestion. Unsweetened tea is virtually calorie-free if you want something other than water. Juice (100% fruit juice, not "fruit drinks") and low-fat milk are two alternatives that add nutrition to the calories you drink, making them healthier choices than soda and other sweet beverages. If you must go with soda, opt for the smallest size available.

Fruits and Vegetables
Just as you would at any other meal, try to include at least one serving of fruits or vegetables with your order. (And no, French fries do NOT count as a healthy vegetable!) Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers—even cucumbers. If they offer it, opt for a baked potato (nix the high-calorie toppings like cheese and sour cream) instead of fries.

Most fast food chains now offer delicious side and entrée salads. Including these with your meal is a great way to add lots of vitamins and filling fiber for just a few calories. Just make sure not to smother your greens with cheese, eggs, bacon, high-fat dressing, or fried toppings, such as chicken and croutons.

And don't forget about the healthy sides that are staples at fast food joints these days. Apple slices, baby carrots, and more are often available. And if you don't see them on the menu, ask!

Portion Control
One of the biggest problems people face when eating fast food is the out-of-control portions. You don’t have to order the value meal with the big burger, bigger fries and biggest drink. Instead, try a child-sized meal. You still get the burger, fries, and drink, but consume about half of the fat of the full-sized version. Ordering small is automatic portion control—you won’t be tempted to overeat.

If a kiddie-sized meal with a toy on the side isn’t for you, split your order of fries with a friend. You’ll still enjoy that salty crunch without consuming all of the calories and fat of a full order.

Extras
The “extras” can add on the calories and fat. A tablespoon of mayo will add on an extra 57 calories. Add 106 more calories for a single slice of cheese! Instead of smothering your burger with sauces, opt for mustard (about 10 calories). Forgo the sour cream and three kinds of cheese on your taco, and add flavor with low-calorie salsa. Go easy on the ranch dressing and salt shaker, too. These little substitutions can really add up! Your taste buds will be happy (and so will your waistline).

Don’t be fooled by healthier sounding meats, either. While breaded chicken or fish may seem healthier than a beefy burger, these sandwiches often contain just as many, if not more, calories than your average burger since they're fried in oil (and absorb a lot of that fat). Try grilled versions of your favorite sandwiches instead, or opt for the low-cal veggie burger, which is becoming more widely available these days.

Breakfast
A healthy breakfast is the best way to start your day. But while hitting the drive-thru on the way to work may be convenient, it might put you at a calorie overload early in the day. Making healthy, nutritious choices comes into play again. Instead of a breakfast sandwich (English muffin with eggs, bacon, and cheese), order a bowl of fresh fruit, a fruit and yogurt parfait, oatmeal, cereal with milk or plain eggs. That way, you’ll be starting your day off on the right foot.

Comparisons
See how many calories and fat grams you can save just by trying different menu options at some of your favorite fast food restaurants. (All nutritional information comes from each restaurant’s website.)

Restaurant	Think Again	Better Choice	You Save
Arby's	Beef 'n Cheddar 440 calories 21 grams fat	Junior Roast Beef 270 calories 9 grams fat	170 calories 12 grams fat
Burger King	Original Whopper 700 calories 39 grams fat	Hamburger 310 calories 12 grams fat	390 calories 27 grams fat
McDonald's	Big Mac 560 calories 30 grams fat	Hamburger 260 calories 9 grams fat	300 calories 21 grams fat
Wendy's	Big Bacon Classic 580 calories 29 grams fat	Jr. Hamburger 280 calories 9 grams fat	300 calories 20 grams fat

Snowshoeing – Calorie Blaster!

Snowshoe workouts are speed workouts, and beyond. They build both lower and upper body strength and endurance.

Even if you snowshoe slowly—about two miles per hour—your caloric expenditure will be about eight calories per minute, or 480 calories per hour.

Over the holiday season, you have the choice to join me on a excursion to Seymour for a 2 hour Winter workout – estimated to burn between 1500-4000 depending on how hard you push yourself.

COST: $30 which includes interpretive guide,snowshoes, hot chocolate and trail pass. If you happen to have a pair of snow shoes subtract 20%

WHERE: Mt. Seymour

WHEN: TBA either December 27, 28 or January 3 or 4^th.

Please vote on the poll to your right!

TIME: Noon

I will be providing sandwiches, fruit and water after the scenic workout.

Everyone is welcome, so if you have any other friends or family that are interested, they are welcome to attend too!

Surviving the Holidays - Do your homework and be accountable!

1) Eating Out. Restaurant entrees are a challenge. Remember that we live in a super-size world, so don't ever trust the serving sizes you get from any restaurant. Look at the dish before you and cut the starch (rice, pasta, potato) by a third to half and eat the rest.

2) Beware of Bread. Whether you're at a restaurant or a special event, watch out for bread and bread products everywhere. In the best of all worlds, you have one serving daily of a whole-wheat or multi-grain type bread. Eat it slowly and enjoy.

3) Beware of Buffets. Buffets are especially difficult for people who just don't know when to say "no." Try small servings of lots of interesting foods. Use a smaller plate to limit yourself. Try to stick to one serving rather than loading up many times over.

4) Don't Leave Home Hungry. Before you leave for your event, make sure you're not hungry. If you are, have something simple like a piece of fruit, two low-fat string cheese sticks, or a yogurt or a multi-grain cracker with a serving of low-fat peanut butter on it. All of these will help fill you up and give you control over the foods you choose.

5) Daily Exercise. Before attending a special event where food will be served, get in your exercise that day. That's like putting money in the bank because it frees up some calories to spend on foods at the event.

6) Call Ahead. If you know the hostess or host of the event, call ahead and tell her or him that you don't eat red meat, or ask if there will be a choice of fruit for dessert rather than the chocolate mousse. Most people are more than happy to accommodate their guests' needs.

7) Bring Your Own Food. If it's a potluck, you're the one in luck! Bring your own food to share with others. Veggies, fruit and healthy sources of protein are great to bring. They cover you and put you in charge!

8) Watch the Alcohol. Be careful about how much alcohol you consume at an event. The more you drink, the more uninhibited you become, which means you stop paying attention and start making mistakes. Limit yourself to no more than two glasses of wine. Try to avoid hard liquor — for the calories and because mixing liquor and wine can lead to overeating.

9) Dealing With Desserts. At any event, there's always that wild-and-crazy and ever-so-tempting dessert. Learn to share. The more the merrier. If you end up eating a third of that creme brulee, well done. It will save you the fat and calories, as well as teach you, once again, how to savor.

News Flash: Snacks are Healthy!

Research actually shows that snacking in between meals, or even eating 4-5 smaller meals throughout the day, is better for you than the traditional two or three larger meal routine. That is, of course, if you are eating nutritious snacks instead of the all-too-popular vending machine potato chips and soda, which many of us are drawn to.

So really, it’s a matter of making good snack choices when it’s time for a food break. Power foods are always a good bet, because they usually combine high nutrients and lower calories. These could be anything from grains to dairy to fruits and vegetables.

Healthy snack choices start at the grocery store. That’s where the decision is made to eat healthy snacks – not at the office or on the couch, but at the grocery.

You still want to watch how much of these healthy snacks you eat. This is a snack, remember, not a meal. So buy, cut up or make single servings of any snack food you can. Here are some healthy snack ideas to consider next time you head to the grocery.

Healthy Snack Ideas

Yogurt Fruit cup Apple Banana Pear Peach Grapes Plum Orange Berries Watermelon Raisins Carrots Celery Broccoli Mixed nuts Tomato Chicken noodle soup Cauliflower

Green or red peppers Peanut butter crackers Nuts Whole wheat cereal with skim milk Trail mix Oatmeal Whole wheat bagel or toast Pure bran muffins Fruit smoothie Spinach Sweet potato Broth-based vegetable soup Skim and low-fat milk Bean soup

Trim down for the Holidays

Christmas is just around the corner. A few people have expressed their desire to look even more fabulous than they already do for their Christmas parties - I recommend a medi/pedi combo, flirty heels and a flattering dress to show of those amazing legs and buns we've been working so hard to sculpt. If you are still self-conscious try cutting your calories SAFELY a few days prior. Below is a few options: Option 1

Breakfast

Cantaloupe - 1 cup Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter). English Muffin (dry, whole-wheat)

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Lunch

Fat-Free Milk - 1 cup Option 2 Breakfast Fat-Free Milk - 1 cup Strawberries - 1/2 cup English Muffin (with butter and jam or peanut butter) - wholewheat or oatbran + 1 teaspoon butter Snack Rye crackers (2) 1 cup fat-free milk Lunch Small Roll - 2 1/2 inches in size. Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing) Dinner Pasta with Broccoli and Chicken (see below Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread) Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup)

Dinner

Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing) Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped basil) Pasta with Broccoli and Chicken Ingredients: 4 ounces whole wheat spaghetti or 2 cups ziti 2 cups broccoli florets, coarsely chopped 1 cup sliced cooked chicken breast 4 tablespoons grated Parmesan cheese 4 teaspoons olive oil Pinch of red-pepper flakes (optional) Instructions: Prepare the pasta according to package directions. Drain, reserving 1 cup of the liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5 minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and pepper flakes (if using). Toss well.

How to Choose the Best Loaf of Bread

Have you walked through the bread aisle lately? What used to be a few shelves of loaves is now a full-length aisle of cellophane-wrapped confusion. It used to be simple to bring home a loaf. Now it requires concentration, patience and reading glasses! With catch phrases like “cracked,” “stone-ground,” “fiber” and “whole grain,” even when you know a thing or two about nutrition, it’s hard to tell what is what. In fact some loaves with healthy-sounding names end up being nutritional disasters, while loaves with ho-hum names are terrific for you!

Whether you want to lose weight, eat healthy, or just avoid processed foods with extra-long ingredient lists, you should look for a slice that’s jam-packed with whole grains, fiber and flavor. To expedite your search, here’s what you need to know.

Know Your Kernel
Before it’s processed, a wheat kernel is a whole grain that contains all three, healthy parts of the kernel:

1. Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It’s removed when wheat flour is processed (refined and/or bleached) into white flour.
2. Germ is the part of the plant that sprouts to generate a new plant. It has B-vitamins, trace minerals, and some protein. It’s also removed when wheat flour is refined to become white flour.
3. Endosperm is the inner part of the grain that contains protein and carbohydrates as well as small amounts of vitamins and minerals. This is all that’s left when flour is refined to become white flour.

Don’t Forget: 100%
By law, a food company must list ingredients in descending order based on how much they weigh in the product. This means that the first ingredient is the most prevalent ingredient in the product, and so on.

To make sure you are getting 100% whole wheat bread, look at the ingredients list—not the front of the package. “Whole wheat flour” or “100% whole wheat flour” should be the first ingredient and the only flour listed. Don’t fall for deceitful terms such as “wheat flour,” “unbleached wheat flour,” “multigrain,” “enriched,” or “stone-ground wheat flour.” These are just sneaky ways of saying refined white flour.

Understand the “Whole Grain” Claim
The term “whole grain” is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat. When a label uses the words “whole grain,” this what it really means:

• The product contains all three portions of the kernel (germ, bran and endosperm).
• The product contains 51% whole grain ingredients (or more) by weight per serving.
• The product contains 3 grams of fat (or less), 1 gram of saturated fat (or less), and 20 mg of cholesterol (or less) per serving.

To tell if your bread contains a majority of whole grains, look at the listing of ingredients. “Whole grain” should be a part of the first ingredient, such as: “whole wheat flour,” “whole grain rye flour,” or “whole grain pumpernickel flour.” You can also check for the whole grain seal on the package.

So what’s with “white whole wheat” or “whole grain white” breads?
Most wheat flour is made from a variety of wheat known as red wheat. White whole wheat breads are typically made from a variety of albino wheat. White whole wheat flour is as nutritious as regular whole wheat flour, but bread made with white wheat flour has a milder taste and texture due to the characteristics of that particular type of wheat. For picky eaters (including kids) who don’t like the taste of regular whole wheat bread, whole wheat white bread could be a good option. Be sure to read the ingredients label and nutrition facts to make sure you’re really getting 100% whole wheat flour—not white flour with some whole grains added.

Fillers and Sweeteners
All you really need to make bread is flour, water, yeast, salt, and a little bit of sugar (to activate the yeast). But breads these days have long and complicated ingredients lists. These extra ingredients are usually added to help improve the taste, texture, shelf life or nutritional profile of the bread so that consumers will find it more appealing. Some fiber-rich additions (like processed oat, cottonseed, pea or wheat fibers) boost the fiber content. Other manufacturers use additional sweeteners (like sugar, corn syrup, or honey) to make their bread—especially whole wheat ones—taste sweeter. Often, high fructose corn syrup replaces sugar in many breads to reduce cost and prolong shelf life. And many breads are enriched with vitamins and minerals so that they’ll appear to be more nutritious.

It's up to every individual consumer to decide whether they want a bread that contains corn syrup, preservatives, or other additives. But one thing we could all do is look for breads that have shorter ingredients lists and recognizable ingredients in general.

What to Look for on the Label
Besides ingredients, here are some guidelines for picking a loaf that is healthy and nutritious. Look for these Nutrition Facts:

• Calories: 100 or fewer per slice
• Fiber: 2 grams or more per slice
• Sodium: 225 mg or less per slice
• 100% whole wheat flour as the first ingredient

Dining Out Tips

Does your favorite restaurant serve piles of tempting foods on platters rather than plates? Are the biggie-sized meals at fast food restaurants trapping you into overeating? How do you deal with a bountiful breadbasket? Eating out is fun and relaxing, but you can make it healthier. Use these tried and true suggestions the next time you lock up the kitchen and step out for a meal:

• Never go out while hungry. You’ll find yourself nibbling on everything that comes your way.
• Foods that are grilled, baked, steamed or broiled provide healthy, flavorful alternatives. Ask how an entrée is prepared to ensure that your selection is not swimming in butter or other fattening sauce.
• For pasta selections, choose a marinara sauce instead of a white cream sauce.
• Order a healthy appetizer, salad, or small-sized entrée for your meal.
• Select white chicken or turkey meat rather than dark meat, and have the skin removed.
• Avoid the "all you can eat" and buffet-style restaurants.
• Split a meal with a friend.
• Get a doggie bag before the meal and put in a portion of the food when it is first served.
• Avoid foods that have been prepared in heavy cream.
• Eat slowly! Put your fork down between bites. It takes the stomach about 20 minutes to realize that it is full.
• Order your salad or potato with the dressing, butter, sour cream, gravy and other extras on the side.
• Trim all visible fat from meat.
• Select fresh fruit, sorbet or frozen yogurt for dessert.
• Watch the alcohol… it is loaded with calories and can lower your defenses against food, causing you to eat more.
• Beware of the breadbasket. It comes early and can be refilled several times. Ask that it be brought with the meal and limit yourself to one serving.
• Water is your best beverage choice. Order diet pop, tea, and coffee with artificial sweetener. Go light on the sugar and cream.
• Don’t be afraid to special order menu items.

The key is to plan what to order in advance and stick to it. Decide on your priorities before going to the restaurant and avoid looking at the entire menu. Find what you had decided on and close the issue. Then, simply do the best you can with some smart choices. If you came for the burritos, then avoid the beans and rice. If you are there for the cheesecake, order a light meal or salad, with dressing on the side. With a few simple strategies, dining out does not have to totally destroy your dieting efforts.

INDOOR LOCATION

The 5:45AM class with be heading indoors starting next session Oct. 20th at the West Burnaby United Church (6050 Sussex) - YAY!

No more cold, wet mornings in the dark. Keep in mind, we will still be venturing outdoors for the majority of class, so come prepared to class with appropriate workout gear - light water-proof layers.

ATTENTION PM:
Unfortunately, the church is not able to accommodate our evening class until mid November. I apologise to those of you who are registered for the night class - we will still be meeting outdoors. We will be meeting at the Marlborough Elementary School on the Corner of Grange and Nelson (a few blocks from the United Church. There is a few uncover areas that are roomy and dry enough to accommodate our class until we are able to venture indoors.

Here is a map to the Church meeting spot:
http://www.mapquest.com/maps?city=Burnaby+&state=BC&address=6050+Sussex+Avenue

Curb your sweet tooth

Do you feel like you're constantly giving in to your sweet tooth? Are your cravings so constant that they're hard to ignore? Like any other habit, turning to sugar can be a tough one to kick. It seems like the more sweets and desserts you have, the more you are waiting for the next hit. Where does the battle end?

There isn't a single cure-all to this problem, but in general, the less sweets you eat, the less you'll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.

• Try to find a substitute. Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have "sweet," go with something that's naturally sweet, such as dried fruit or even 100% fruit juice.
• Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice.
• Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.
• Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change in your wallet so you aren't able to feed the vending machine. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.
  

As hard as it might be to believe, you CAN quit the sugar habit. Not only will you probably lose some weight, but you will feel better and more energetic.

Good luck!

Uncovering Hidden Sugar

Ready for a little experiment? Grab that jar of sugar, a measuring spoon, a plate and a can of regular soda. Then, dump one teaspoon of sugar onto the plate. Repeat this nine more times. Do you know what you have, besides a mess? The amount of sugar in one 12-ounce can of soda! Just look at that mound!

Now locate the sugar listing on the soda's nutrition label—40 grams. Four grams of sugar equals one teaspoon. Do the math. That innocent can of pop contains 10 teaspoons of sugar and 160 empty calories.

Even if you don’t drink regular soda, the typical American now eats the equivalent of about 31 teaspoons (124 grams) of added sugar every day. That sugar alone adds up almost 500 extra calories—about 25% of the average person's caloric intake. WOW!

Less is More
So how much should you limit your sugar intake? Several health organizations suggest that added sugar should be limited to no more than 10 percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels.

Maximum Sugar Intake

Daily Calorie Intake	Grams	Teaspoons
1200	30	7.5
1500	37	9
1800	45	11
2100	52	13
2400	60	15
2700	67	17

Deciphering Labels
It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn't contain any sugar “added” to it.

To determine how much sugar has been added to a food product, follow these two tips:

• Read the ingredients list. Learn to identify terms that mean added sugars, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, and turbinado sugar.
• Refer to the chart below for approximate amounts of hidden sugar in foods.

Hidden Sugars in Foods

Food	Serving Size	Added Sugar
Cakes and Cookies
Angel food cake	4 oz piece	7 tsp
Banana Cake	4 oz piece	2 tsp
Brownie, no icing	1 oz piece	4 tsp
Cheesecake	4 oz piece	2 tsp
Chocolate cake, iced	4 oz piece	10 tsp
Chocolate chip cookie	1 cookie	2 tsp
Coffee cake	4 oz piece	5 tsp
Cupcake, iced	4 oz piece	6 tsp
Fig Newtons	1 cookie	5 tsp
Gingersnaps	1 cookie	3 tsp
Glazed doughnut	1 doughnut	6 tsp
Oatmeal cookie	1 cookie	2 tsp
Candies
Chocolate candy bar	1 bar	7 tsp
Chocolate mint	1 piece	2 tsp

Eating out doesn't have to be hazardous to your waistline

Before you eat out check to see if the restaurant has their nutritional information is listed on their website.

Here are a few that I know of - feel free to add any that you may know of:

Starbucks - http://www.starbucks.com/retail/nutrition_freshfood.asp
Milestones - http://www.milestonesrestaurants.com/starters-and-share-plates.html
Joeys Med Grill - http://www.joeysmedgrill.com/joeysexperience/nutritionalinformation

FAQ: Weight Loss

FAQ:

Q: Since I started hitting the gym more often, I feel famished and I'm eating all the time. What gives?

A: The increase in appetite may be your body's way of trying to replace the calories you're burning off (it should subside in a few weeks). It could also be that you feel entitled to more food as a reward for your hard work. A growling tummy is no reason to stop getting sweaty, though. Exercise promotes health and can speed weight loss. First make sure you're not thirsty (which is likely after a workout). If water doesn't help, try low-cal foods like peppers or juicy fruit like oranges to satisfy your taste buds without undoing all that time on the treadmill.

Q: I'm dieting, but my weight loss has stalled. How can I jump-start it?

A: You've hit the dreaded plateau, which occurs when your metabolism slows to match your lower calorie intake. You can make simple tweaks to your diet—without having to cut calories—to get the scale moving again. By adding more lean protein and trimming carbs and fat, you'll enjoy the same amount of food but burn more calories. That's because protein revs metabolism more than carbs or fat. Instead of pretzels, grab a handful of protein-packed nuts.

Q: What should I do first when my weight starts to creep up?

A: First, identify the reasons for the change. Some culprits are easy to spot, such as canoodling with Ben & Jerry, but a food diary can help you uncover subtler sources of added calories, like inflated portions or extra cocktails. Scaling back your intake to your pregain level should halt or even reverse the trend, but for faster results, also try these three easy calorie-trimmers:
Make every sandwich open-faced. Bypass the top slice of bread to save 70 calories. If you eat a sandwich a day for lunch, you'll shave off 490 calories a week.

Eat slowly. Turn off the TV, have a seat and savor the flavor of every bite. Research shows that women take in about 67 fewer calories per meal when they slow down.
Skip salad dressing. Use balsamic vinegar instead. Dressing can be 75 or more calories per tablespoon, so this trick saves at least 150 calories per salad. You're feeling lighter already!

Q: I've heard caffeine can rev your metabolism. Is this true?

A: Yes, it's true, but caffeine has never been proved to aid in weight loss. That's because the boost you get is tiny and temporary, usually not enough to make a dent in your calorie burn. That said, a shot of caffeine can give your workout a jolt: Research shows that having as little as 100 milligrams—approximately the amount in a cup of coffee—helps serious exercisers work out harder and longer, possibly by increasing alertness and diminishing fatigue. (Now-and-then exercisers weren't studied, so it's not known if they'll gain the same lift.) Researchers also speculate that caffeine may stimulate muscles to contract differently during exercise. But don't adopt a coffee habit merely to fuel workouts. Caffeine in high doses can increase blood pressure and irritate the stomach. And take a pass on weight loss supplements with caffeine: They may contain high doses and other ingredients that can further raise blood pressure—not a healthy idea for anyone.

Q: How can I shake these last 5 pounds?

A: Use my 25 percent solution: Leave 25 percent of your meal on the plate at lunch and dinner (only nonstarchy veggies such as spinach, broccoli and peppers are exempt from the rule), and increase your workout time by 25 percent. Little changes can add up: If you eat 6 ounces of sirloin instead of 8 and only 3/4 of a baked potato, you trim nearly 200 calories off your meal. Do this every day for a month and you will shave off 3 pounds. Factor in the extra exercise, too, and you'll be well on your way to dropping those final 5.

Q: What's the biggest dieting mistake?

A: Not eating enough. Going below 1,000 calories a day can backfire because it's nearly impossible to maintain such a restrictive diet. Even if you're able to stick to a starvation plan, it's counterproductive: Your metabolism hits the brakes when your body detects too little food coming in, which impedes weight loss efforts long-term. Plus, your body may eventually begin to raid its own muscle stores for the energy it needs. The best news I can give dieters: You can eat plenty of healthy foods and still lose weight.

Q: I am watching my calories and wondering what my best bet is: beer, liquor or wine?

A: Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.

Seven Unhealthy Habits That Prevent Us From Losing Weight

1. Skipping Breakfast
   We all know the deal: breakfast is the most important meal of the day. Still, many of us skip it thinking that it will help us shed pounds. In fact, this bad habit actually packs on the pudge. A recent study found that those who ate ready-to-eat breakfast cereal, hot cereal or even quick breads (like muffins and banana bread) had significantly lower BMIs (body mass indices) than those who skipped breakfast.



2. Eating at Your Desk
   Everyone is time-crunched, so it makes sense these days to eat when and where we can — in the car, at our desks and in front of the TV. Unfortunately, when we tune into work or to our favorite show, we generally tune out healthy eating habits and don't pay attention to internal cues that tell us we're full. Make time for meals as often as you can. When you designate only the dining room, kitchen and restaurants as places to eat, you're less likely to be distracted and overeat.



3. Cleaning Your Plate
   Calories add up. So, even that light pasta dish or bean burrito can add girth if you're taking in more calories than you're burning off. Beverages and snack foods are common culprits for including multiple servings in what looks to be a single-serving size container. Without thinking, you can down 180 to 240 calories in beverages that are otherwise healthy. Check the label and stick to the portion size, even if it means putting the rest in the fridge or taking home a doggie bag.



4. Forgetting Fitness
   Many dieters think that just cutting back on calories will lead to lifelong weight loss. This works initially, but only for a while and often leads to yo-yo dieting. Studies show that most people who successfully lose weight and keep it off long-term do so by both cutting calories and adding regular exercise to their lives. Couch potatoes take heart: just 2,000 steps a day will go a long way toward keeping off unwanted pounds. Get a pedometer and get going!



5. Late-night Monster
   This is by far one of the most common ways people sabotage their weight loss goals. They've been good all day and had a reasonable dinner. Then they plant themselves in front of the TV, where the munchie monster calls and they head for the chips or ice cream. Other folks are plagued by late-night eating due to long hours at the office. If this is your case, make sure to keep healthy snacks on hand so that you can make a smart choice about what to eat when you finally get home.



6. Fat Phobia
   If you eschew fat of any kind and live in the land of fat-free food, you're not getting the bargain you hoped for. In addition to making food taste wonderful, fat also helps us feel satisfied. Cut it out of your diet and you'll feel the need to stock up on fat-free, but calorie-full foods, like cookies and pretzels. You're better off keeping your fat intake to about 30% of your total calories and enjoying small portions of your favorite foods once in a while.



7. The Bar Scene
   Alcohol, no matter what form it comes in — beer, wine or spirits — packs on the calories mercilessly. Not only does alcohol contribute seven calories per gram, it also has the effect of making you eat more during a meal. You don't need to be a teetotaler; just try to stick to one drink (for women) or two drinks (for men) per day. If you're at a bar or a party, space each drink you have with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. Also, don't head out for a night on the town without eating something first. Otherwise, you'll fill up on nutrient-free alcohol and really hate yourself in the morning.