March 2, 2011

Pound for Pound Tip #8 – Get Moving

Author: Maria Ali

We just wanted to update you on the progress of Second Harvest’s Biggest Loser Team! We are a little more than halfway there. Below is our updated chart:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Woo-hoo!! We have one individual that has lost almost 10% of their original body weight!

How is your Team doing? How are you doing with the challenge? Was your goal to lose 5% of your original body weight? Maybe it was 10%? Whatever the case, keep on moving along. DO NOT GIVE UP!! There are No Quitters at the food bank!

Here’s our Tip for this Week: Get Moving!
Written by Kristina LaRue, Nutrition Intern at Second Harvest Food Bank

Get Moving!

You may have decided to skip that slice of chocolate cake, but are you having a hard time fitting the exercise piece into your weight loss regime? … The competition is getting stiff! It’s time to kick it up a notch and feel the burn!

Exercise influences weight loss in a major way. Everyone has to eat, but everyone doesn’t choose to exercise. Exercise can give your body the extra push that’s needed to shed those lingering pounds. Best of all, it doesn’t always mean sweating bullets on the stair stepper.

Here are some fun “non-exercise” activities:

• Fix up the house — clean, paint, rearrange the furniture or plant a garden.
• Instead of watching TV, go outside. Take a stroll around the block or play Frisbee with the kids.
• Take your bike to the grocery store or to work. (You might just save some gas money, too!)
• On the weekend, go hiking, swimming, rollerblading, or take your dog to the park and play fetch.
• Raining? Find a good workout video. Look on the computer, flip through the TV channels, or get one at the store.
• Take the stairs instead of the elevator or park farther away from your destination and walk.
• Volunteer in the community. Keep yourself active.
• Do it yourself. Instead of asking others to get something for you, get up and get it!

Do you want to know how to burn more calories while sleeping? Include strength training into your weight loss plan. The more muscle you have the more calories you will burn.

Happy weight loss!
Maria Ali, RD, LD/N
Nutrition Manager

 

For every pound you pledge to lose through May 31, 2011, the Pound For Pound Challenge will donate 11¢ to Feeding America® — enough to secure one pound of groceries on behalf of local food banks. It’s not too late to sign up for the Pound for Pound Challenge: http://www.pfpchallenge.com/fl

February 23, 2011

Pound for Pound Tip #7: Healthy Eating Begins at the Supermarket

Author: Maria Ali

How often do you go shopping? Do you have a shopping list? I thought I would leave you with some shopping tips for your next grocery store adventure. Be sure to share them with whoever does the grocery shopping in your household.

Below are 7 tips to help you become a healthier shopper – pick 1 or 2 that you’re able to work on this week.

Healthy Eating Begins at the Supermarket
from Stealth Health

The typical American consumer hits the grocery store at least twice a week. Why, then, does it feel like we never have anything to eat at home? Follow the advice below to make sure you not only have a well-stocked pantry for healthful eating, but are buying the right products at the right time in the right way.

1. Rule number one: Buy fresh food! If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.

2. Choose prepared foods with short ingredient lists. We don’t expect you to cut out prepared foods entirely. Just remember: The shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.

3. Shop the perimeter of the store. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

4. Shop with a list. Organize your shopping list based on the sections of the store. This will have you out of the supermarket at the speed of light. If you’re a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what’s on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.

5. Food-shop with a full stomach. We’re sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving, says Blake. If you can’t arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store.

6. Buy in season. Sure, it’s tempting to buy strawberries in December, and once in a while that’s fine. But fresh fruit and vegetables are best when purchased in season, meaning they’ve come from relatively close to home. They often cost less, are tastier, and have less risk of pathogens such as E. coli.

7. Buy frozen. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can’t compete with. Stock your freezer with bags of frozen vegetables and fruits. You can toss the veggies into soups and stews, microwave them for a side dish with dinners, or thaw them at room temperature and dip them into low-fat salad dressing for snacks. Use the fruits for desserts, smoothies, and as ice cream and yogurt toppings.

More tips and more can be found at: http://www.rd.com/health/healthy-eating-begins-at-the-supermarket/

Maria Ali, RD, LD/N
Nutrition Manager

February 17, 2011

Pound for Pound Tips from Second Harvest Employees

Author: Maria Ali

What better way to inspire you this week than to let you hear what tips have helped Second Harvest Employees! 

 5 Tips from Our Leading Biggest Losers:

 1.   You can’t have it all. You have to make choices about which food items you decide to eat to keep the balance in your favor.

Take a situation like this:
Say you go to Cheesecake Factory for dinner one night. Of course you want to have some cheesecake—plan to order a smaller and healthier dinner like grilled fish and substitute a starchy side with a double side of veggies. Now you have created room for some dessert calories! Go ahead and split that piece of cheesecake with someone.  This is exactly how you have your cake and eat it too.

 2.   Plan ahead. Meal-planning is one of the most important habits in managing your weight and your health.

 Think about what you have planned for the week. Identify the days you know you will be going out to eat or eating a larger meal. Maybe you have a party to go to or you plan to splurge over the weekend? Balance out what you choose to eat and drink days prior to then. Pack a healthier lunch and cook lighter dinners in preparation for that weekend splurge or festivity.  Additionally, before you head out to a restaurant, look up your favorite meals online to see the nutrition facts. Then decide if that meal is a good choice for you to order or how much of a portion you can calorically afford.

 3.   Eat more low-calorie foods like fruits and veggies.  

Fruits and veggies are packed with nutrients and fiber. They are one of the healthiest additions you can add to your meals. Make it a goal to add some at every meal and snack that you eat. Add fruit to breakfast cereal, or eat a piece of fresh fruit with whole-grain toast and peanut butter. Pack fruit and veggie cuts for that afternoon snack. Double-up your non-starchy veggie portion at dinner…you’ll likely eat less of everything else, without feeling any less satisfied. 

4. Vary up your protein sources. You don’t have to eat meat at every meal.  

Eating smaller portions of meat and eating meat less often is a great habit to take on. Instead of grabbing a beef taco opt for a bean burrito once in a while. Consider eating vegetarian certain days or for certain meals of the week. 

5.   Push yourself to grow … Muscles that is.

There’s no better way to trim up than to combine healthier eating with exercise. You’ll see faster results and feel a difference sooner! Pushing yourself a little harder, further or faster than the day before keeps it interesting and makes you feel accomplished.

They shared some great advice didn’t they?

Maria Ali, RD, LD/N
Nutrition Manager

February 14, 2011

Biggest Loser Week #5 Tip: 50 Easy Ways to Cut 100 Calories

Author: Maria Ali

Hello Biggest Losers!

Everyone is doing fantastic, but I have heard some of you say you want to step it up. If you want to lose 1 pound a week, you need to cut 500 calories a day, but you must do this without skipping meals. Below are some tips to slash down the calories. Maybe you have already adopted these habits? …If you haven’t, give them a try!

*Remember, the BEST combination to cut calories is to eat better AND exercise.*

 

50 Easy Ways to Cut 100 Calories
By Emily Vale, SparkPeople Contributor

Beverages

1. Split a 20 oz. bottle of regular soda with a friend. Save 120 calories!

2. Drink 1 cup of diet soda instead of 1 cup of regular soda. Save 97 calories!

 3. Swap a 12-oz. glass of whole milk for skim milk. Save 96 calories!

4. Drink two 12-oz. light beers this weekend instead of two regular beers. Save 100 calories!

5. Instead of 1 cup of prepared lemonade, try 1 cup of a sugar free variety. Save 103 calories!

6. Eat a medium orange instead of drinking 12 oz. of fresh orange juice. Save 106 calories!

7. Prepare your coffee with 4 oz. of fat-free half and half instead of regular half and half. Save 88 calories!

8. Enjoy 5 oz. of chocolate milk instead of 5 oz. of a chocolate milkshake Save 110 calories!

Breakfast

9. Spread your whole grain waffles with 2 tablespoons of maple syrup instead of 1 tablespoon of margarine or butter. Save 110 calories!

10. Top your whole grain bagel with 1.5 oz of fat-free cream cheese in lieu of regular. Save 108 calories!

11. Try 1 oz. of maple turkey bacon instead of maple (pork) bacon. Save 118 calories!

12. Ditch the glazed donut and eat a bagel instead. Save 93 calories!

13. Eat 3/4 cup oatmeal instead of a 1-1/2 cups of oatmeal. Save 97 calories!

14. Substitute 3 oz. of turkey sausage for a serving of pork sausage. Save 120 calories!

15. Grab a small bagel instead of a medium bagel. Save 99 calories!

Snacks and Sides

16. Dip 1 cup celery into your favorite salsa or hummus instead of 1 oz. of tortilla chips. Save 125 calories!

17. Eat an entire medium apple instead of a small (5 oz.) candy apple. Save 118 calories!

18. Snack on 1 oz. of baked potato chips instead of regular chips. Save 90 calories!

19. Better yet, eat 2 oz. pretzels instead of the same size portion of potato chips. Save 94 calories!

20. Bake 2 oz of oven fries in lieu of 2 oz. of fast food fries. Save 88 calories!

21. Forgo a 6-oz portion of potato chips and nosh on 6 oz. of tortilla chips instead. Save 96 calories!

22. Say no to 1 oz of deep-fried onion rings and instead enjoy 1 oz. of grilled onions with your meal. Save 92 calories!

23. Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Save 98 calories!

24. Enjoy a healthy 8-oz. baked potato instead of 8 oz. of French fries. Save 104 calories!

25. Choose 3 oz. of mozzarella cheese for your sandwich instead of Swiss cheese. Save 108 calories!

26. Swap 1 cup of canned pineapple in heavy syrup for crushed pineapple in water. Save 119 calories!

Lunch and Dinner

27. Cut a 6 oz. steak in half and take the other portion home for another meal. Save 111 calories!

28. Order a skinless chicken breast instead of chicken with skin. Save 102 calories!

29. Substitute a fat-free beef hot dog for a regular beef hot dog. Save 104 calories!

30. Build a sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami. Save 119 calories!

31. Instead of 6 oz. of crispy fried chicken with skin, eat 6 oz. baked chicken with skin. Save 102 calories!

32. Choose a slice of thin crust pizza over thick crust pizza. Save 106 calories!

33. Add vegetable toppings to your pizza order and say no to pepperoni. Save 100 calories!

34. Forget broccoli cheddar soup. A 7-oz portion of vegetable soup is better. Save 119 calories!

35. Enjoy 12 oz of steamed rice (choose brown rice when possible) as an alternative to fried rice. Save 96 calories!

36. Unwrap your 13-inch tortilla wrap and make a sandwich on a 3-oz. whole grain bagel instead. Save 96 calories!

37. Eat only half of your hamburger or sandwich bun. Save 100 calories!

Condiments and Sauces

38. Dip your salad in a side of ranch dressing (2 tsp.) instead of pouring 2 Tbsp of dressing on the salad. Save 97 calories!

39. Skip the 5 oz. of Alfredo sauce and eat a whopping 7 oz. of marinara sauce. Save 129 calories!

40. Add flavor to vegetables with 3 oz. of hot sauce—not 1 oz of bleu cheese dressing. Save 117 calories!

41. Top your salad with 1.5 oz. reduced-fat Italian dressing instead of regular. Save 96 calories!

42. Try either cheese or croutons on your salad—not both Save 72-116 calories!

43. Instead of 3 oz. of regular sour cream, use a fat-free variety. Save 120 calories!

44. Use 2 Tbsp reduced-fat light mayonnaise instead of regular mayonnaise. Save 102 calories!

Sweets and Desserts

45. Serve ice cream in a dish instead of a waffle cone. Save 121 calories!

46. Try a healthier peanut granola bar instead of a peanut candy bar. Save 94 calories!

47. Finish dinner with 1 cup of low-fat frozen yogurt instead of regular ice cream. Save 121 calories!

48. Substitute 5 oz. of apple pie, with 5 oz. of baked apple crisp. Save 85 calories!

49. Instead of 4 oz. of regular chocolate pudding, enjoy a sugar-free portion. Save 92 calories!

50. Leave that 1/2 cup of strawberry ice cream in the freezer. Enjoy 1/2 cup of fresh strawberries topped with 2 Tbsp of fat-free whipped cream as an alternative. Save 102 calories!

Cutting 100 calories here and there is an easy way to form healthier eating habits without feeling deprived or hungry. With just a few of these tricks up your sleeve, you’ll be on your way to reaching your goals in no time!

Source: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1183

Maria Ali, RD, LD/N
Nutrition Manager

January 31, 2011

Pound for Pound Challenge Tip #3: Why Is It Important to Eat Better and Move More at Work?

Author: Maria Ali

Team Second Harvest Food Bank made it to their 2nd weigh-in! So far the largest weight change was 4%. We also had a Brown Bag Lunch Lesson: “How Much Sugar is in There?”

Here are some of the highlights:  
1. Read food labels to check for grams of sugar per serving.
2. Check the ingredient list to see the source of sugar. Is it added or naturally occurring in that food? Or both? The goal is to decrease added sugars in your diet.
3. Pay attention to your portion and serving size. We may not be able to control exactly what’s in our food, but we can control how much of it we eat.
4. Eat 2 fruits servings a day.
5. 4 grams of sugar is the equivalent of eating 1 teaspoon of sugar.
6. Sugar that is not burned off, gets stored as fat!

Tip 3: Why Is It Important to Eat Better and Move More at Work?
Most of us spend a lot of time at work, so if we want to eat better and move more in general, we need to figure out how to do it at work.
 
Eat More Fruits and Vegetables. Eat Less Food High In Fat and Sugar
• Bring your lunch to work instead of eating out- it will be healthier and you’ll save money.
• Put extra lettuce, tomato and other veggies on sandwiches. If you’re eating out, ask for those extra veggies.
• Pack a zip lock bag of cut up fruits or vegetables such as carrot, celery or cucumber sticks, or snack on raisins or other dried fruit instead of candy or potato chips.
• If your worksite has a vending machine, chose healthy options such as non-fat yogurt; milk and cereal, string cheese sticks, fruit and vegetables or baked veggie chips or 100 calorie snack packs, instead of potato chips.
• If you worksite has a cafeteria, check the menu board or the menu for healthy options such as grilled lean meats, rice and beans, vegetable soups, non-fat milk, fruit and or vegetables, vegetable salads with low or non-fat dressings.
• When you do eat out, limit how often you eat fast food, or try healthier options such as salads with grilled fish, chicken, tofu, grilled kabobs or tabouli and hummus in a pita pocket Try asking for substitutes of a salad or carrot sticks instead of french fries.
• Eat a piece of fruit instead of a sugary dessert. Try berries, peaches, melons and oranges.
• Bring fresh fruit and vegetable dishes to office parties and potlucks.
• Swap healthy recipes with your coworkers.

Find Ways to Be More Active
• Go for a walk during breaks or at lunch.
• Start a walking club with your coworkers.
• Take the stairs instead of the elevator.
• Walk or ride your bike to work if possible.
• If you drive, park further away from the entrance.
• If you take the bus, get off and walk the last few blocks.

Source: Massachusetts Department of Public Health

Maria Ali, RD, LD/N
Nutrition Manager