Saturday, October 31, 2009
TIP OF THE DAY - SUNDAY
OCTOBER IS OVER!!! Not our best month. But, big deal, so what, who cares? Today starts a new month, a new week, and a new determination to do better. I don't think anyone did as well as they wanted, except maybe Renee, so let's just forget last month and start fresh today. The next couple of months are going to be stressful and busy and difficult for most dieters. Don't get discouraged or frustrated. We are here to support each other and we can make it through the holidays together.
Friday, October 30, 2009
TIP OF THE DAY - SATURDAY
HAPPY HALLOWEEN...MODERATION...
Just because it is a holiday it no excuse to overeat, especially with sweets. Just check out the calories or points in one little candy bar or 1 bag of candy corn. You need to remember to pace yourself. Tonight is for children and not the time to put back on all the pounds you have lost this year. There is still Thanksgiving, Christmas and New Years Eve parties to also partake of goodies. JUST BE CAREFUL!
Just because it is a holiday it no excuse to overeat, especially with sweets. Just check out the calories or points in one little candy bar or 1 bag of candy corn. You need to remember to pace yourself. Tonight is for children and not the time to put back on all the pounds you have lost this year. There is still Thanksgiving, Christmas and New Years Eve parties to also partake of goodies. JUST BE CAREFUL!
I LEARNED SOMETHING ABOUT MYSELF TODAY...
I HAVE NO TASTE!!! I am teaching Relief Society this Sunday and whenever I teach or give a talk I wear my favorite red dress. I don't teach or talk that often so it is like just wearing the dress on special occasions. I love that dress. I mean I really love that dress. Now that I have lost over 75 pounds the dress doesn't fit right and I gave it to Renee. But now I have nothing to wear Sunday. I mentioned this to Calvin and he told me to take the Calelas card and buy myself a new dress. He loves those bonus points. I took off this morning to purchase the new duds. KLAMATH FALLS IS NOT THE PLACE TO SHOP. I tried Ross' and then K-Mart, Walmart, and NOTHING. I am in that odd stage. Too big for misses and too small for plus size dresses. I also learned that I have no taste. What I like would never fit or is to slutty (is that a word) or too fuddy duddy. I just have no idea where to shop or what to buy. I am going to go look at Fred Meyers and Kojo (which is a shop for plus size women) tomorrow and see what I can find. I think I am going to need to wait until next summer and then take someone with me to shop. How sad is that.
Thursday, October 29, 2009
TIP OF THE DAY - FRIDAY
LEAD BY EXAMPLE. This may be the most effective way to teach anyone anything. Explain why you choose to order the garden burger and why you work out. Kids are like sponges for knowledge. This tip is not just for kids. I have been able to stick to this diet and exercise program for 10 months now because I have 6 sisters, 2 daughters, a daughter in law, a son and a terrific husband who not only encourage me, but who also are great examples. I have friends at church who ask how I am doing every week as well and they too are great examples. I am going to make it with all your help and that of the Lord. You all have no idea just what great examples you are to me and I thank you for all you are doing to help me.
Wednesday, October 28, 2009
TIP OF THE DAY - THURSDAY
CONSIDER UNCONVENTIONAL ACTIVITIES. Skateboarding, snowboarding, Tai chi and other pursuits might just be the thing to get your child involved in exercise. These all seem like spendy sports. What is wrong with track, basketball, soccer, football, wrestling and other sports offered through the schools. Even golf, swimming, bowling and tennis are now offered in most schools.
Tuesday, October 27, 2009
TIP OF THE DAY - WEDNESDAY
FOLLOW THE 80/20 RULE. Provide healthy food choices at home so that your kids are eating well about 80% of the time. Allot the other 20% of the time for foods. I wonder if that means we should eat out 20% of the time or if it means we can buy frozen chicken nuggets and fries for the fun foods at home?
THIS WON'T BE MY MOST POPULAR POST...SORRY
SURPRISINGLY HIGH-CALORIE HALLOWEEN TREATS!
Watch Out for These Sneaky Calories!
-- By Sarah Haan, Registered Dietitian
During Halloween, it seems like kids and adults alike care more about the candy than the costumes! Sure, most Halloween treats are tiny and portion-controlled, so they won't seriously hurt most people's weight-management goals. But Halloween marks the beginning of a two-month season packed with parties and desserts—that's the scary part!
Beyond the fun-size (and therefore calorie-controlled) candies, several Halloween treats are big calorie bombs. Be on the lookout for these surprisingly high-cal Halloween treats, which can add up fast if you let your guard down.
Pumpkin Flavored Baked Goods
Pumpkin itself is a healthful food. Plain pumpkin puree contains a dose of vitamin A and fiber for a small amount of calories. But pair it with sugar, cream cheese frosting, shortening and butter and you’ve got a high-cal treat dressed in a healthy-looking orange outfit. Restaurants and coffee shops are the biggest villains, promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving. Don't let "low-fat" versions trick your either; low-fat is not the same thing as low-calorie. Your best bet is to avoid all of these pumpkin treats, unless you look up the nutrition facts before you bite and decide that it can fit into your day. Homemade treats, frequents at parties and offices, aren't necessarily better either, so be careful!
TRICK: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!
Food Item Calories Fat Sugars
Cheesecake Factory Pumpkin Pecan Cheesecake 1,079 * *
Cheesecake Factory Pumpkin Cheesecake 739 * *
Dunkin Donuts Pumpkin Muffin 630 28 g 50 g
Panera Bread Pumpkin Muffin 530 20 g 47 g
Bob Evans Pumpkin Pie 489 24 g 44 g
Starbucks Pumpkin Scone 480 17 g 43 g
Starbucks Pumpkin Cream Cheese Muffin 430 12 g 32 g
Starbucks Pumpkin Bread 320 12 g 32 g
Breuggers Pumpkin Bagel 310 2 g 12 g
Dunkin Donuts Pumpkin Donut 300 16 g 18 g
Panera Bread Pumpkin "Muffie" 270 10 g 24 g
Hot Seasonal Beverages
Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee joints offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A medium pumpkin spice latte with whole milk is 410 calories at Starbucks, and its competitors don't do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!
TRICK: Order a small beverage (if you must) and lighten the load by requesting fat free milk and holding any whipped topping. Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Many coffeehouses use a sugar syrup as the base for their chai; ask that yours be made with real tea and no added sugar. Request hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side. Watch out for these high-cal hot beverages!
Food Item Calories Fat Sugars
Starbucks Grande Pumpkin Spice Frappuccino Blended Crème (16 oz) 470 13 g 63 g
Starbucks Grande Pumpkin Spice Frappuccino Blended Coffee (16 oz) 400 15 g 53 g
Starbucks Grande Pumpkin Spice Latte (16 oz) 380 13 g 49 g
Panera Pumpkin Spice Latte (11 oz) 340 9 g 48 g
Dunkin Donuts Medium Pumpkin Latte (14 oz) 330 9 g 51 g
Dunkin Donuts Medium Pumpkin Coffee with Cream (14 oz) 250 9 g 36 g
Dunkin Donuts Medium Pumpkin Coffee (14 oz) 170 0 g 36 g
Caramel Apple Anything
Yes, it’s obvious. If you cover a healthy fruit with sugar, it becomes a less healthy choice. Simple caramel apples seem innocent, but they can pack 300 calories onto that little wooden stick. Pop extra sprinkles, candies or nuts onto the outside of the apple and it’ll amp the calorie level even further. It's also good practice to avoid caramel apple desserts and baked goods from most restaurants. Most don't even contain a single serving of fruit and more than their fair share of calories and fat (see chart below).
TRICK: Enjoy your apples by cutting them into wedges and dipping them into low fat caramel dip, fat free vanilla yogurt or peanut butter. The following high-cal treats are far from healthy.
Food Item Calories Fat Sugars
Bob Evans Stacked and Stuffed Roasted Caramel Apple Cream Hotcakes 1,387 54 g 107 g
Cheesecake Factory Dutch Apple Caramel Streusel Cheesecake 871 * *
Bob Evans Roasted Caramel Apple Stuffed French Toast 731 19 g 55 g
Starbucks Caramel Apple Spice drink (16 oz) 380 8 g 68 g
Bob Evans Roasted Caramel Apple Crepe 376 25 g 18 g
Cheesecake Factory Hot Caramel Apple Cider 372 * *
French Meadow Bakery Apple Caramel Cake 330 12 g 30 g
Chocolate Fun Size Candies
At an average of about 100 calories a pop, these popular fun-size treats can really add up! Sure they're smaller than a full size bar and offer built-in portion control, but how often do you stop after just one? It's far too easy to eat four of five "little" candies, thinking you're not doing much damage, but that can easily add up to 400 or 500 calories in a matter of minutes. The bars that hide the most calories are those that contain peanut butter, coconut, chocolate, caramel, and nuts.
TRICK: Start reading fun-size labels before throwing out the package so that you're not eating blindly; these calories do count. Figure out the best choice for you and stick with that particular treat. Fun-size peppermint patties and Twizzlers have about half of the calories of the average chocolate bar but keep in mind these can still add up!
The most important thing to remember during the Halloween season is to look under the mask is to think before you bite. Don't make excuses about desserts or baked treats being "healthful" just because apple or pumpkin is in the name, and monitor your intake of tiny-size treats, which can easily add up to BIG numbers of calories. Think about what these seasonal treats are doing for your body and put your label reading skills to work and stay in control of your choices.
I know this wasn't good news but it needed to be said. SORRY
Watch Out for These Sneaky Calories!
-- By Sarah Haan, Registered Dietitian
During Halloween, it seems like kids and adults alike care more about the candy than the costumes! Sure, most Halloween treats are tiny and portion-controlled, so they won't seriously hurt most people's weight-management goals. But Halloween marks the beginning of a two-month season packed with parties and desserts—that's the scary part!
Beyond the fun-size (and therefore calorie-controlled) candies, several Halloween treats are big calorie bombs. Be on the lookout for these surprisingly high-cal Halloween treats, which can add up fast if you let your guard down.
Pumpkin Flavored Baked Goods
Pumpkin itself is a healthful food. Plain pumpkin puree contains a dose of vitamin A and fiber for a small amount of calories. But pair it with sugar, cream cheese frosting, shortening and butter and you’ve got a high-cal treat dressed in a healthy-looking orange outfit. Restaurants and coffee shops are the biggest villains, promoting their pumpkin scones, muffins, donuts and breads, which can contain up to 630 calories per serving. Don't let "low-fat" versions trick your either; low-fat is not the same thing as low-calorie. Your best bet is to avoid all of these pumpkin treats, unless you look up the nutrition facts before you bite and decide that it can fit into your day. Homemade treats, frequents at parties and offices, aren't necessarily better either, so be careful!
TRICK: You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!
Food Item Calories Fat Sugars
Cheesecake Factory Pumpkin Pecan Cheesecake 1,079 * *
Cheesecake Factory Pumpkin Cheesecake 739 * *
Dunkin Donuts Pumpkin Muffin 630 28 g 50 g
Panera Bread Pumpkin Muffin 530 20 g 47 g
Bob Evans Pumpkin Pie 489 24 g 44 g
Starbucks Pumpkin Scone 480 17 g 43 g
Starbucks Pumpkin Cream Cheese Muffin 430 12 g 32 g
Starbucks Pumpkin Bread 320 12 g 32 g
Breuggers Pumpkin Bagel 310 2 g 12 g
Dunkin Donuts Pumpkin Donut 300 16 g 18 g
Panera Bread Pumpkin "Muffie" 270 10 g 24 g
Hot Seasonal Beverages
Sometimes there is nothing more enjoyable than sipping a hot drink on a crisp fall day. Many coffee joints offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too. A medium pumpkin spice latte with whole milk is 410 calories at Starbucks, and its competitors don't do much better. As liquid calories do not aid in fullness or satiety, these calories probably are not worth it!
TRICK: Order a small beverage (if you must) and lighten the load by requesting fat free milk and holding any whipped topping. Freshly brewed chai tea can be a great alternative that is virtually calorie-free, but look out for blended drinks that are ready to serve; they often contain cream, syrups and lots of added sugar. Many coffeehouses use a sugar syrup as the base for their chai; ask that yours be made with real tea and no added sugar. Request hot water and a teabag of chai tea (black tea with spices) with some low-fat milk on the side. Watch out for these high-cal hot beverages!
Food Item Calories Fat Sugars
Starbucks Grande Pumpkin Spice Frappuccino Blended Crème (16 oz) 470 13 g 63 g
Starbucks Grande Pumpkin Spice Frappuccino Blended Coffee (16 oz) 400 15 g 53 g
Starbucks Grande Pumpkin Spice Latte (16 oz) 380 13 g 49 g
Panera Pumpkin Spice Latte (11 oz) 340 9 g 48 g
Dunkin Donuts Medium Pumpkin Latte (14 oz) 330 9 g 51 g
Dunkin Donuts Medium Pumpkin Coffee with Cream (14 oz) 250 9 g 36 g
Dunkin Donuts Medium Pumpkin Coffee (14 oz) 170 0 g 36 g
Caramel Apple Anything
Yes, it’s obvious. If you cover a healthy fruit with sugar, it becomes a less healthy choice. Simple caramel apples seem innocent, but they can pack 300 calories onto that little wooden stick. Pop extra sprinkles, candies or nuts onto the outside of the apple and it’ll amp the calorie level even further. It's also good practice to avoid caramel apple desserts and baked goods from most restaurants. Most don't even contain a single serving of fruit and more than their fair share of calories and fat (see chart below).
TRICK: Enjoy your apples by cutting them into wedges and dipping them into low fat caramel dip, fat free vanilla yogurt or peanut butter. The following high-cal treats are far from healthy.
Food Item Calories Fat Sugars
Bob Evans Stacked and Stuffed Roasted Caramel Apple Cream Hotcakes 1,387 54 g 107 g
Cheesecake Factory Dutch Apple Caramel Streusel Cheesecake 871 * *
Bob Evans Roasted Caramel Apple Stuffed French Toast 731 19 g 55 g
Starbucks Caramel Apple Spice drink (16 oz) 380 8 g 68 g
Bob Evans Roasted Caramel Apple Crepe 376 25 g 18 g
Cheesecake Factory Hot Caramel Apple Cider 372 * *
French Meadow Bakery Apple Caramel Cake 330 12 g 30 g
Chocolate Fun Size Candies
At an average of about 100 calories a pop, these popular fun-size treats can really add up! Sure they're smaller than a full size bar and offer built-in portion control, but how often do you stop after just one? It's far too easy to eat four of five "little" candies, thinking you're not doing much damage, but that can easily add up to 400 or 500 calories in a matter of minutes. The bars that hide the most calories are those that contain peanut butter, coconut, chocolate, caramel, and nuts.
TRICK: Start reading fun-size labels before throwing out the package so that you're not eating blindly; these calories do count. Figure out the best choice for you and stick with that particular treat. Fun-size peppermint patties and Twizzlers have about half of the calories of the average chocolate bar but keep in mind these can still add up!
The most important thing to remember during the Halloween season is to look under the mask is to think before you bite. Don't make excuses about desserts or baked treats being "healthful" just because apple or pumpkin is in the name, and monitor your intake of tiny-size treats, which can easily add up to BIG numbers of calories. Think about what these seasonal treats are doing for your body and put your label reading skills to work and stay in control of your choices.
I know this wasn't good news but it needed to be said. SORRY
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