Vtrim Community Blog      Vtrim Online

Our March inperson classes on the UVM campus are just around the corner. And to get you all excited, we interviewed our inperson facilitator Sally Ross Nolan for you all to get to know her better and learn what she loves about Vtrim. We think you’ll all love Sally’s down to earth personality and way of telling it like it is!

Facilitator Name: Sally Ross Nolan

Education/background: M.S. from St. Michael’s College in VT.  I worked for years in several counseling/education positions at Planned Parenthood of Northern New England.  My day job for the past 11 years or so is at The Clinical Neuroscience Research Unit at UVM doing research studies.  I’ve been a Vtrim facilitator since 2006.

Years experience in health area: 30ish years (where’d the time go?!)

Favorite form of exercise: snow shoeing in the winter, tennis in warm weather

Favorite meal or snack: tamari almonds

My top 5 favorite foods: Chocolate-need you ask?, Tofu-there’s so much you can do with it and it can be put together quickly,  my mother’s chicken salad- pure comfort food,  turkey sandwich the day after Thanksgiving (and don’t tell, but I use white bread this one time).

What do you enjoy about facilitating Vtrim weight management groups? It’s a privilege for me to witness people taking hold of their life and making positive changes.  And it’s fun-we laugh a lot!

If you had a day to do whatever you wanted, how would you spend it? Working with a documentary film crew

What is one of the most common hurdles you see people face in changing behaviors and what are 1-2 things you find helpful for overcoming that hurdle? Negative self talk can keep people stuck..  It takes awareness and then conscious practice to change an attiude/belief AND it can be done.  Replace negative thoughts with a positive ones.  And if you’re not there yet-”fake it till you make it”.

One thing you would love to do in the future/personal goal for the future: Spend more time doing photography

Any favorite tip you love to share about behavior change: Just keep learning from each challenge and keep getting “back on the horse”.

Interested in one of Sally’s classes? She’ll be teaching on Tuesdays beginning later this month. Check out our schedule at http://www.uvm.edu/vtrim/register/

source: www.hopewarshaw.com

In the era of the Biggest Loser, the ante for pounds to expect to loose per week has gone up, not that the number ever approached realistic, even before Biggest Loser. People have long had unrealistic expectations for weekly loss – 3, 5, 10 pounds – fed by overpromising diets. Simply AIN’T GONNA HAPPEN if you’re following a sane and sensible weight loss plan!

Experts suggest that 1 to 2 pounds per week is realistic. And this weight loss won’t be steady week after week. Some weeks, particularly at the beginning of your efforts, you’ll lose more weight more easily. Then it will slow…and perhaps halt, or plateau, a week or two. Then, if you hang in, put the strategies into action, the pounds will once again fall off…slowly. Yes, losing weight takes stick to it-ness and a commitment to changing your ways forever!

What does the research say about how much weight you can expect to loose and how to get maximal weight loss for your efforts?

• Expect to lose the majority of pounds by six months to a year into your effort and in the end expect to lose about 5 to 7% of your body weight (ex: about 10 to 20 pounds for someone starting at 200 pounds). Understandable, this magnitude of weight loss, or lack thereof, likely falls shy of your desire. But keep front and center that myriad health benefits can be derived from melting away minimal pounds – lower blood pressure and blood glucose, improve lipid profile (blood fats), decrease sleep problems, increase energy level, and more.
• Research shows that you’ll increase the amount of weight you lose by:
  1. being engaged in and attending (not just signed up for) a sane and proven successful weight loss program which offers interactive components: working with a trained facilitator (in person or online), and attending regular meetings, weighing and measuring foods at least on occasion, keeping food and exercise diary, etc. (Check out Log On to Log Off ).
  2. reducing your calorie intake and putting an emphasis on trimming the amount of fat you eat.
  3. engaging in regular (at least five days a week) physical activity.

Then the real work begins…expect to have to fight hard to keep these 10 to 20 pounds off. Studies shows that the body’s goal is to put that extra padding right back on. Even when studies continue to offer at least some interaction with a health care professional over one, two or more years; people gain weight back towards their starting weight. And this is even truer if you’ve been up and down the scale once or twice. Why? One factor, among several, may be the energy gap for maintaining weight loss. Research shows that energy requirements decrease proportionally with a decrease in body weight. Calorie needs are thus lower after you lose weight (true, you can’t eat as many calories as you used to, even when you were at the lower weight). Unfortunately, as people gain weight research shows there are metabolic changes that occur. These work to keep you overweight.

Though these words are hard to read, keep in mind that studies show being in the negative column by even a few pounds can help you stay healthier today and many tomorrows. An important reminder: the average American is gaining one to two pounds of weight per year. So, view your weight loss, even if it feels and is minimal, as a huge achievement…and factor in those two pounds a year you didn’t gain.

So let me be crystal clear. You will need to commit to permanently changing your eating habits and become more physically active to have a fighting chance at keeping lost weight at bay. The sooner you get your head around this difficult to digest concept the better you will set yourself up for success. There is no such thing as “off diet.”

Research with people who have lost weight and kept if off for years shows these keys to keeping lost weight off for the long haul (learnings from the National Weight Control Registry):

• Watch your calories in and keep the fat gram count trimmed.
• Eat breakfast daily.
• Get regular and significant physical activity (60-90 min/day)
• Zero in on an approach that works for you.
• Minimize sedentary behavior eg TV watching
• Keep food and activity journals – this makes you accountable.
• Weigh yourself regularly and have a relapse prevention plan to implement if you gain a couple of pounds
• Maintain regular support.

It’s time to redefine realistic expectations for weight loss, be honest about the challenges of keeping those pounds at bay and, on the plus side, recognize how few pounds you need to shed to make a BIG difference in your health and longevity.

*This is a guest blog post by Vtrim Facilitator Hope Warshaw, MMSc, RD, CDE, BC-ADM. We appreciate Hope bringing her expertise and knowledge to the Vtrim blog as well as our Vtrim Online program. To view Hope’s website and learn more about her, go to http://www.hopewarshaw.com/

The 2010 Winter Olympics hosted in Vancouver, Canada have officially begun.  This means the second half of February will be filled with images of breathtaking athletic feats.  Although I really enjoy watching the games on television, I for one always feel inspired to get off the couch and workout when I watch the Olympics.  Sure, I may not be awarded a gold medal for my effort, but the feeling I get from being more physically fit is a great reward.

I have found that what I put into my body before and after I workout makes a huge difference in how I feel.  When it comes to pre-workout foods, it’s important to have a combination of carbohydrates and proteins to keep your energy levels up.  As for post workout foods, carbohydrates are essential for refueling your body, and protein is a must to help rebuild muscle.  Here are some of my favorite pre and post workout snacks that will keep you fueled and satisfied:

Pre-Workout Snacks:

½ of a whole wheat bagel and peanut butter

Granola and Low fat of fat-free Yogurt

Oatmeal with fruit

Apple and peanut butter

Small handful of trail mix

Low fat granola bar (try to find one without too much added sugar)

Whole grain fig cookies

Post-Workout Snacks:

Low fat chocolate milk (I know this sounds strange, but this is a great recovery drink)

Whole-wheat crackers with low fat cheese

Banana and peanut butter

Fruit smoothie (preferably homemade with plenty of fresh fruit and fat free yogurt)

Whole-wheat pita chips and hummus

Regardless of whether you are competing for a gold medal or just trying to achieve a healthy lifestyle, these snacks will help fuel the athlete in you. What helps fuel your workouts? We’d love to hear!

Be Good To Your Heart: Heart Healthy Recipes

photo source: www.cdc.gov

One of the major reasons many of us try to achieve and maintain a healthy weight is to reduce our risk of weight related health problems.  With heart disease currently ranking as the number one cause of death in the United States, this weight related disease is hard to ignore.  February is American Heart Month and what better way to acknowledge the importance of taking care of our heart health than by cooking up some heart healthy recipes.  Check out these recipes that not only taste great, but are good for your heart.

Greek food is infamous for its positive role in heart health so this Greek salad serves as the perfect way to kick off a heart healthy meal.

Salmon and other fish are great for your heart.  This Honey-Soy Broiled Salmon recipe from Eating Well makes for a great health hearty entrée.

If you aren’t a fan of fish, chicken makes for another great heart healthy meal.  This Grilled Chicken with Strawberry and Pineapple Salsa from the American Heart Association is a recipe the entire family will love.

It can be hard to opt for a healthy side when indulgent fried sides seem to be calling your name.  Fortunately this Potato Wedges recipe from Heart Healthy Living can satisfy that craving.  Brushed with olive oil and seasoned, you might even find that you enjoy these healthy wedges more than their fried counterparts.

And just because you’re trying to cook heart healthy doesn’t mean you have to shirk on dessert.  Enjoy this Warm Chocolate Pudding recipe also from Eating Well:

Ingredients:

1 large egg

2 ¼ C nonfat or low-fat milk, divided

1/8 tsp salt

2/3 C unsweetened cocoa powder

2 T cornstarch

1 tsp vanilla extract

Preparation:

1. Lightly beat egg with a fork in a medium bowl.

2. Combine 1 1/2 cups milk, 1/3 cup sugar and salt in a medium saucepan; bring to a simmer over medium heat, stirring occasionally.

3. Meanwhile, whisk the remaining 1/3 cup sugar, cocoa and cornstarch in a medium bowl. Whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the pan and bring to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.

4. Whisk about 1 cup of the hot cocoa mixture into the beaten egg. Return the egg mixture to the pan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. (Do not boil.) Whisk in vanilla. Serve warm or if you prefer, pour the pudding into a bowl, cover with plastic wrap and refrigerate to serve cold.

Vtrim Online and the YMCA are the perfect combination for losing weight and getting healthier.  YMCAs are committed to serving health seekers through their Activate America initiative in an effort to combat the obesity and lifestyle crisis we face as a nation.  What are health seekers, you ask?  Health seekers are individuals who want to be active and healthy but continually start and stop the process and, therefore, have been unable to sustain a commitment to healthy living.  That is where Vtrim comes into play.  Vtrim paves the way to sustainable weight management in an evidence-based, systematic, 12 week online program.  It is not intimidating and is very doable.   Did I mention it is backed by 18 years of scientific study at the University of Vermont?

Most importantly we teach the way to sustainable lifestyle change since ultimately that is how you keep the weight off and get healthier long-term.  The YMCA supports your Vtrim efforts by providing the exercise infrastructure to meet your weekly exercise goals.  Plus, the face to face interaction at the Y is a nice complement to the online aspect of Vtrim.  These two programs together provide the momentum needed to make consistent, healthier choices and to finally learn a new way of living. 

Read more about this exciting initiative, currently through the Greater Burlington YMCA, YMCA of Greater Boston and YMCA of Greater Pittsburgh.  We are starting 2 Vtrim @ the Y classes in February.  The classes are open to members and non-members and you do not need to live in  Burlington, Boston or Pittsburgh to participate.   Sign up today!

January is officially Family Fit Lifestyle Month and even though January is nearly over, you can still take part.  But winter workouts are often a challenge for people. Being based at the University of Vermont, where snow and ice abound this time of year,  Vtrim understands the challenges of exercising in the cold winter months. But we encourage you to brave the snow and cold and get active outside.  And  what better way to get fit than with the entire family?  Here are five of our favorite active winter activities that can be enjoyed by both you and the kids.

Photo source: http://www.everydayhealth.com

1) Downhill skiing and snowboarding:  Hitting the slopes is a great way to get fit with the family.  Whether you are a beginner or a seasoned expert, skiing and snowboarding are a major workout (don’t forget your helmets).  If you haven’t been before, try taking a lesson with the entire family or stick to the easy trails while you get a feel for it.  If money is a factor then try to find a family rental package and family ski pass.

2) Sledding:  This activity doesn’t just have to be fun for the kids.  Sledding is a rush for all ages and trekking back up the hill will definitely get you to work up a sweat despite the cold.

3) Snowshoeing: Feet upon feet of fresh snow is no reason not to get outside and participate in an active family outing.  Snowshoeing is a fun way to take in nature while getting a great workout in at the same time.  Just like skis, snowshoes can be rented and come in small sizes so the kids can enjoy this activity too.  Unlike downhill skiing, this is an activity that you can enjoy just about anywhere there is snow.

4) Cross-country skiing:  If downhill just isn’t for you, cross-country skiing could be the perfect fit for you and your family.  Save some money on a ski pass by skiing in a local park or even a golf course.  This activity is a bit easier to pick up than downhill skiing and, just like snowshoeing, it is a great way to take in the sights.

5) Ice skating: Whether it’s on a frozen pond or at your local skating rink, this activity is fun for the entire family.  Skating can be a challenge if it’s your first time, and again, helmets are a good idea.  Also, many public skating rinks have milk crates or other devices to help you keep your balance until you get the hang of it.

Remember, you don’t have to limit yourself to these five activities.  The important thing is to get outside during the winter and participate in any activity that keeps you fit and that the whole family can enjoy. Have some ideas of your own for family fitness in the winter? We’d love to hear your favorites, too!

Over the past few months we’ve begun spotlighting our Vtrim facilitators so you can get to know them better. This month the spotlight is on Doris Ogden, MS. We at Vtrim love her fun personality and the way she relates to others. Doris has a Vtrim class being held on the University of Vermont campus beginning at the end of January. If you’d like to sign up for Doris’ inperson class, check out our website at www.uvm.edu/vtrim/register/. 

Facilitator Name:  Doris Ogden

Education/background: B.S. Consumer Economics (School of Home Economics), UVM
M.S., Counseling, UVM

Years experience in health area: 20+

Favorite form of exercise: Walking

Favorite meal or snack: Garlic broiled shrimp (Heather’s note: Doris, we need your recipe on a future blog post!)

If you had to create a list of 5 top foods, what would you put on it and why:

1.  chocolate…I love it.
2.  oatmeal:  makes me feel so good in the morning
3.  chicken:  Can dress it in so many different ways…satisfies hunger…and helps me stay on track
4.  yogurt:  I feel healthier just eating it…
5.  blueberries/granola:  dress up the yogurt in a spectacular way

What do you enjoy about facilitating Vtrim weight management groups? I love helping people take
charge of their lives and seeing how great they feel when they notice all the terrific positive changes they’ve made.

If you had a day to do whatever you wanted, how would you spend it? That’s a tough choice…hanging with family, singing…love them both!

What is one of the most common hurdles you see people face in changing behaviors and what
are 1-2 things you find helpful for overcoming that hurdle? When people get discouraged over the long haul when weight loss slows down.  Help them focus on their successes and help them choose one small, achievable goal for the next step.

One thing you would love to do in the future/personal goal for the future: Tour and sing in Italy.

What food do you ALWAYS have on hand? Oatmeal.

Any favorite anecdote or story you love to share about behavior change: Getting permission to walk as exercise is huge.  Although some people are runners, many are not, either because they are not able to or just don’t like it.  Giving people permission to exercise without it being physically painful is a great way to break into a new habit.

photo source: http://exercise.about.com website

For many of us, having to go to a gym to exercise is an all too easy excuse to skip a workout.  Don’t get me wrong; gyms can be a great way to get fit.  For some people, however, gyms serve more as a deterrent than a means.  Regardless of the reasoning, you needn’t be discouraged and give up on working out altogether.  Working out at home can be just as effective as going to the gym.  In fact, research has shown that having home-based exercise plans and equipment, along with dividing your workouts into short increments several times a day, can add up to greater long-term commitment to exercise and weight management. The most important thing to remember when it comes to working out at home though is to choose something that works best for you.  The following are some of my favorite home-based workout ideas.

1.  Cardio Equipment: When entering a gym, you will undoubtedly observe numerous pieces of equipment intended for aerobic exercise.  These machines range from treadmills, ellipticals, stair climbers, and others too numerous to name.  Though it is a bit of an investment, purchasing a piece of equipment like this for your home can seriously pay off in the long run in terms of your health…if you use it.  I personally recommend a treadmill or elliptical machine.  Using a treadmill allows you to walk for a less intense workout or turn up the speed and incline for an intense cardio workout.  An elliptical is a good alternative to the treadmill because it allows you to get a good cardio workout without putting as much stress on your joints.

2.  Free weights, medicine balls, and balance balls: This can be a great way to strengthen and tone and requires very little space.  Start out with a small assortment of varying weights and add to your collection as you discover more exercises or increase your resistance. A balance ball works your core and when combined with free weights you can get in a total body workout. An added bonus…many of the workout balls come with instructional DVDs or charts to help you get started.

3.  Exercise DVDs: In any video store you will find an entire library of exercise DVDs offering an easy way to try countless numbers of workouts at home right in front of you own TV.  Exercise DVDs are great because they allow you to do different kinds of workouts at home with each exercise demonstrated to ensure you do it correctly.  But it can be quite overwhelming picking out which type of exercise is right for you; pilates, kickboxing, abs, dance, yoga, and just about every workout under the sun.  When selecting a DVD choose a type of exercise that appeals to you, one appropriate for your level of fitness, and try to avoid videos that promise a “quick fix.” Not sure you want to invest in a DVD you might not like? Try a video/DVD rental program or your local library to try out some workouts at little or no cost.

4.  Wii Fit: This Nintendo game has received a lot of press and is being promoted as the ultimate at-home exercise device.  Not only does the Wii calculate your BMI, but it provides a number of workouts that can appeal to the entire family.  By utilizing a “balance board” the Wii Fit can offer instruction for different exercises, track your weight, and act as a personal workout mentor.  The Wii now has more fitness options that are also a great option for getting in shape. But like the treadmill and other aerobic exercise machines, the Wii Fit only works if you put it to use.

5.  Dance Dance Revolution:  This was the go-to workout video game before games like Wii Fit hit the market and is still a fun way to work out.  Dance Dance Revolution (DDR) requires a large dance mat.  Then you step on directional arrows in time with the corresponding onscreen arrows.  Upbeat songs make it a fun workout and the game even tracks how many calories you’ve burned for each song. The DDR workout plan has even been put to use in research studies aimed at helping adolescents get in shape and manage their weight in a fun way. Don’t have a DDR game? Crank up the music at home and dance to your heart’s content…we won’t tell.

As this new year and new decade roll in, millions everywhere will promise themselves that this will be the year that they get healthy.  Unfortunately, many New Year’s resolutions, whether they are to lose weight or exercise more, last just a short time until they fall by the wayside.  But don’t despair.  You don’t need to be one of those with a failed resolution.  Although it may seem cliché to toast the New Year with a resolution to get healthy, there is no better time to make a change.

The most important thing when it comes to making a resolution is to ensure that it is achievable.  Sure, some of us would love having a body like a super model, but that probably isn’t the most realistic goal.  This doesn’t mean you have to think small though.  Underestimating yourself is a self-fulfilling prophecy, so try to find a balance between the grandiose and modest.

Another thing to remember when making a resolution is what it means to you.  Resolving to achieve a goal based upon pressure put on you by others will be the easiest kind of goal to give up on.  Instead, think about what changes you really want to make in your life or lifestyle.

The hardest part of making a resolution is sticking to it.  I know that’s stating the obvious, but it’s important to understand that making a resolution is the easy part.  Setting a long-term goal often leads to frustration so be sure to focus on small incremental goals to keep motivated.  Also, if you slip up along the way don’t give up.  Refocus and recommit.  Slip-ups are a part of the learning process. Use them to fine tune your goals and sharpen your techniques. Just think, one year from now you can toast your success and have the confidence that you can achieve whatever resolution next year may bring.

New Year’s Eve is almost upon us and of course, as with every other holiday, the parties are plentiful.  Just as with other holiday parties, New Year’s Eve parties are rife with tempting spreads of rich appetizers.  The best way to ensure that your New Year’s Eve partying doesn’t blow your healthy eating is to make your own healthy appetizers.  Here are some of my favorites healthy appetizers for ringing in the New Year.

To replace that calorie-laden spinach and artichoke dip that seems to come standard at every party, try these Spinach-&-Brie Topped Artichoke Hearts from eatingwell.com.

Another classic appetizer that tends to be a crowd pleaser is a shrimp cocktail.  Instead of taking the easy route and buying bottled cocktail sauce, try this healthier and zestier version, Wasabi Cocktail Sauce featured on The Food Network.  Don’t worry, despite its name this cocktail sauce won’t result in watering eyes, but it does offer a noticeable punch.   The recipe is simple and only takes a few minutes to throw together:

*  1 cup chili sauce

* 2 tablespoons freshly squeezed lemon juice

* 1 tablespoon prepared wasabi or horseradish

* 1/4 teaspoon Worcestershire sauce

Combine all ingredients in a medium bowl.  Whisk together until mixed well then refrigerated.  Serve with cooked shrimp.

If you want to keep things simple, you can’t go wrong with some traditional chips and salsa.  This Salsa Picante recipe from Cooking Light tastes great served with toasted pita chips.

With these healthy appetizers you can focus on what the party is really about, socializing with friends and toasting to a happy and healthy new year.