Thanks For The Recipes

I have a wonderful couple that I have had the real pleasure of working with!! D, the husband has lost 47 pounds in 12
weeks and has reached goal.  Amazing!! C his wife has lost 26 pounds and is close to reaching her goal. Note: although unfair, men lose faster than women. They have been a real help to one another and have come up with some fabulous recipes that I wanted to share. The fun part is that their children including teenagers are eating these recipes as will. Way to get the whole family behind healthy eating.

Deviled Eggs: Phase 1-4
Hard boiled eggs
Slice peeled eggs in half place the cooked yolk in a bowl and mix in Walden Farms Ranch Mayo,
yellow mustard, dijon mustard and salt and pepper to taste. Fill the cooked egg whites evenly with mixture and enjoy!!!


Chicken Salad: Phase 1-4
Serves 2
Saute 16 ounces chicken in large pan with nonstick spray. Add red chili flakes, garlic powder and salt and pepper to taste. Add 4 cups of assorted chopped vegetables. If you have left over ones throw them is as will as celery, all colored peppers, mushrooms, tomatoes, asparagus use any that you would like from the phase 1 list. 
Dressing:
1/4 cup Walden Farms Ranch Mayo
1/4 cup yellow mustard
1/4 cup or to taste dijon mustard 
Mix together and toss with chicken and veggies
salt and pepper to taste. 


Stir Fry: Phase 1-4
Serves 2
Saute 16 ounces of chicken with garlic powder and ginger to taste. Add 4 cups of veggies any that you like from Phase 1 list. Colored peppers, celery, green onions, red onion. Be creative. Stir fry till tender.
Sauce:
1/4 cup Walden Farms Asian Dressing
1/4 cup Walden Farms Sesame Ginger Dressing
Sprinkle of low sodium soy sauce and if you like it sweeter a touch of stevia.
Stir together and heat with chicken and vegetables.


Oatmeal Pancakes: Phase 3-4 ONLY Breakfast.
Serves 3
Put ingredients in processor or blender.
6 egg whites
1 cup of oatmeal
1 cup low fat cottage cheese
1 tsp. or to taste stevia depending on sweetness you desire.
1 tsp. vanilla
Blend till smooth. Cook in pan with nonstick cooking 
spray. Makes nine pancakes, 3 per serving.
Enjoy with fruit on top or on the side. 
Walden Farms Maple Syrup.


Thanks D. & C., You have done amazing!! Congratulations on your success!!

Hidden Sugars

How hidden sugars are hijacking your good health
May 17, 2012

SALT LAKE CITY — For one day Jessica LaRoche, a registered dietitian employed by Harmons, tried to follow the American Heart Association's recommendation for added sugar intake — for women, six teaspoons a day.
She says it wasn't easy.
"Foods that I commonly consume I had to trade off for other items," she said, "things like yogurt, even some granola bars that I would normally have. I had to watch and make different choices that day."
That's because so many foods that aren't sweets — processed foods like ketchup, pasta sauce, cereal and yogurt — have added sugar.
"Some of the healthier items that you think you're eating still can have a lot of added sugar," LaRoche said.

"Just because something says 'low-fat' doesn't mean its low sugar," dietitian Jessica LaRoche says in an interview with KSL News.

There were some surprising finds when she picked a few items off the supermarket shelves to illustrate the point to KSL News:

• A barbecue sauce with four and a half teaspoons of sugar per two tablespoon serving
• A fruit yogurt with eight teaspoons of sugar in a sixteen ounce container
• A raspberry salad dressing with more than a teaspoon of sugar per serving and no real raspberries
• A box of cereal often found in the health food aisle with four teaspoons per cup

"Just because something says 'low-fat' doesn't mean its low sugar," LaRoche said.
All that extra sugar adds up.
The American Heart Association estimates Americans eat 71 pounds of sugar a year — many times more the recommended daily allowance. One USDA report puts the number at 140 pounds. The USDA estimates most of that comes from soft drinks and sweets, but one-fourth comes from prepared foods.
High sugar intake has been linked to obesity, diabetes and heart disease, LaRoche says.
A not-so-sweet past
Before she was a dietitian, LaRoche was a Navy cryptologist with a sweet tooth and less-then-model eating habits.
"I just ate whatever I want whenever I wanted." And it showed, she says, when she had blood tests, in things like cholesterol levels.
Then she took up running and changed her diet. Her cholesterol and triglycerides dropped. Her blood pressure and heart rate went down as well.
"I'm sure a lot has to do with upping the exercise. I don't think you can really separate out diet and exercise. They go together," LaRoche said.
Her healthier lifestyle lead to a second career in nutrition. She encourages people to eat more whole foods and watch extra sugar.
That means reading labels.
Understanding nutrition labels
Nutrition facts on packaged foods lists total sugar, both added and natural. Fruit and dairy have natural sugars. So all apple sauces, with and without added sugar, will show some sugar content.
Ingredients include only added sugars, listed in descending order of amount.
It gets tricky, though, because sugar comes in many forms — sugar, invert sugar, fruit juice concentrates, corn sweetener, corn syrup, molasses, cane juice, cane syrup and agave, among others.
Then there are the "ose" sugars, like dextrose, fructose, glucose and fructose. Because total sugar content may be divided among many different sweeteners, those ingredients may appear farther down on the list.
So, labels tells you how much total sugar you're eating but not always how much added sugar. For LaRoche and everyone else, that makes trying to follow the American Heart Association's sugar guidelines that much more complicated.
Do you have to be a cryptologist to figure it all out?
LaRoche laughed at that question. "Even they can't figure it out," she said.

No Excuses

Find Your Happy Place!!

Think Wonderful Thoughts!!

Get happy and enhance your weight loss journey!! Positive thoughts

are not just nice; they can also reprogram the automatic negative

weight loss messages your brain gives you. Don't wait until you succeed

before you find happiness...find ways to make yourself happy first and then discover real weight loss success!!

You can be happy, healthy, and physically fit. You can live the life you want in the body you desire!!!

You are in charge of getting yourself happy and healthy! You can sleep soundly at

night; you can let yourself succeed...You can manifest your goals, your dreams, and your aspirations. Through simple changes in your thinking and behavior, you can completely

change your life and body starting right now, here, today with these small daily

bliss boosters!!

*Exercise! Treat yourself to daily exercise and experience the good for you endorphins

leaving you with feelings of being healthy, happy and strong!!

       *Choose Happy Thoughts! Instead of constantly dwelling on what is not right in your life, give yourself  a time limit of 2 minutes for negative thoughts and then immediately

replace those thoughts with 2 minutes of what is wonderfully right in your life!!

*Fake It Till You Make It! By just putting a smile on your face you can "trick yourself"

into feeling happy. A study conducted by Psychophysiolgy showed that people

who accurately made happy, angry or surprised expressions experienced those feelings 

2 out of 3 times.

*Book A Date For Fun! Put a fun activity on your calendar and give yourself something 

pleasurable to look forward to. Looking forward to a future happiness can give you pleasure now.

*Reward Difficulty With Pleasure! We all have to do things that we would rather not-

like attending an unpleasant meeting, weighing in after a difficult week...or facing a day's work that seems endless. We may not be able to avoid such tasks, but we can reward ourselves when we accomplish them. Simple orchestrate your own happy ending with a reward for yourself like a manicure or a massage!

Happiness cannot come from without. It must come from within. It is not what we see or touch or that which others do for us which makes us happy; it is that which we think and feel and do, first for the other fellow and then for ourselves.

Helen Keller

All seasons are beautiful for the person that carries happiness

within.

Horace Friess

Happiness is not something you postpone for the future; it is something you design for the present.

Jim Rohn

News Flash!!

Together we have lost over 1000 pounds!!!!

Great Job to all our clients who are still working hard and to those who have reached their goal and continue to maintain!!

To Z.C. you have lost over 70 pounds!!

You are a shining star!! 

To L.T. for reaching your goal of losing over 30 pounds and maintaining for the last 5 months!!

To M.H. you have lost 11 pounds as you have begun

to make great changes in your life! You have taken charge!!

To M.L.(-36 pounds) and T.L.(-46 pounds) for 

working hard together and taking control!! For being my first clients and letting me learn with you!!

To T.D. you have lost nearly 35 pounds and I have watched your self confidence soar!!

To M.K. despite temptations on every side having lost 

11.8 pounds!

To E.A. who is only 2 pounds from goal!!

To C.J.(-22 pounds) and D.J.(-41 pounds)

never missing an appointment and not giving up!!

To K.C. reaching your goal losing more than 

30 pounds!!

To T.O. your commitment is amazing as you have been perfect and have lost 32 pounds!!

To B.P. you are a fighter and have such a positive outlook despite many challenges. Congrats on your 22 pound loss!!

To M.S. 83 years young and 26 pounds lighter!!

To J.K. having lost 36 pounds and are achieving new 

heights in your physical activities!!

There are many more wonderful and inspiring people I am working and have worked with. To watch their joy as they take control of not only their lives but their health is a fantastic experience!!

Thank you for the opportunity to rub shoulders with you!! You have not only changed you , but have changed me for the better also!!

Let's keep it up!!

How Are You Sleeping?

This is a report that was in the Deseret News on Thursday 4/11/2012

April 11 (Bloomberg) -- Lack of sleep or erratic slumber from working late-night shifts or travel may lead to diabetes and obesity, according to a Harvard study that is the first to tie abnormal sleep patterns to disease.

In a trial of 21 men and women observed in a sleep laboratory, those allowed only 5.6 hours of sleep in a 24-hour period over three weeks had a slowdown in their metabolism and a reduction in insulin production. Those changes can lead to weight gain and increased blood sugar, according to research published today in the journal Science Translational Medicine.

Sleeping, eating and being active at times that are at odds with the body's internal clock, called circadian disruption, may raise the risk of diabetes and obesity as metabolic changes occur, said Orfeu Buxton, the lead study author. More research is needed to understand the results, he said.

"We disrupted not just the timing of sleep but the timing of meals, so it seems that eating meals at an unusual time may also play a role," said Buxton, as assistant professor at Harvard Medical School and an associate neuroscientist at Brigham and Women's Hospital in Boston, in an April 9 telephone interview. "If you're going to work at night, you might want your biological clock to join you on shift and have your biological daytime be during that night shift."

About 15 percent of full-time wage and salary workers in the U.S. work an alternative shift, 4.7 percent work evenings, 3.2 percent work nights and 2.5 percent work rotating shifts, according to 2004 data from the Bureau of Labor Statistics, the latest year for which data is available. Allowing workers to stay in the same shifts for longer periods rather than changing every few days may help them stave off health problems, Buxton said.

Controlled Sleep

Researchers in the study followed healthy men and women who were kept in a controlled environment. The amount of sleep, when the sleep occurred, activities and diet were regulated. For three weeks they were only allowed to sleep for 5.6 hours in any 24-hour period. The sleep occurred at all times of the day and night to help copy the schedule of rotating shift workers.

Chronic sleep restriction and disruption to the body's internal clock caused about a one-third decrease in insulin secretion after a standard meal, the researchers found. Too little insulin raises glucose levels in the body for longer periods of time, and may increase the risk of diabetes, Buxton said.

He speculated that the clock in the pancreas, which regulates insulin, similar to the circadian clock in the brain, might also be disrupted making it not ready to secrete enough insulin to the body at the new time, he said.

Change in Metabolism

Participants also experienced an 8 percent drop in resting metabolism, the amount of calories burned by the body's muscle excluding exercise. The slowed metabolism could contribute to a 12.5-pound increase in weight over a year if there were no changes in exercise levels or food intake. That weight gain may lead to obesity and elevate diabetes risk, the authors said.

Buxton said changes in the body's clock and lack of sleep may cause the body to conserve energy when it isn't necessary. Those who don't get enough sleep also don't exercise, eat more and eat more inappropriate foods, he said.

The effects were reversible after nine days of recovery sleep and the readjustment of the body's internal clock, the study showed.