Vtrim Community Blog      Vtrim Online

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.

It may seem like only yesterday that you were in the kitchen slaving away over Thanksgiving dinner, but the days of feasting are upon us again.  Cooking for the holidays can be tricky when you are trying to stay healthy.  This is especially true when your guests may not  make  eating healthy a priority and when they expect to be treated to the great flavors of their traditional holiday favorites.  Fortunately you can make everyone happy, including yourself, with these healthy holiday recipes that are deceptively tasty.

It wouldn’t be the holidays without a spread of delicious appetizers to stave off hunger pangs as guests wait for the main course.  You can keep it simple with shrimp and cocktail sauce or whole-wheat crackers with a low fat cheese.  If you want to whip something up in the kitchen then check out this Spinach Stuffed Mushrooms recipe that is sure to be a crowd pleaser.

Most holiday meals aren’t complete without some mouthwatering side dishes.  Mashed potatoes, a holiday classic, is often packed with calories and fat, but this dish doesn’t have to be taboo for the health conscious.  This recipe from The Eating Well Diet is one of my favorite sides for the holiday.

*  2 large Yukon Gold potato, peeled and cut into chunks

* 2 cloves garlic, peeled

* 2 teaspoons butter

* ¼ cup nonfat buttermilk

* 1 tablespoon chopped fresh herbs

* Salt & freshly ground pepper, to taste

Place the potatoes in a medium saucepan and cover with water.  Add the garlic.  Bring to a boil and cook until potatoes are tender.  Drain then add butter and buttermilk and mash with potato masher to desired consistency.  Stir in fresh herbs and season with salt and pepper.

The main dish for your holiday dinner can be a healthy protein-packed dish if you avoid fatty meats and heavy sauces.  Pork makes  a delicious yet healthy entrée especially when paired with a sweet fruit to give it some extra flavor.  This Pear Stuffed Pork Loin recipe from Taste of Home certainly fits that description with its sweet stuffing and glaze.

It wouldn’t be a holiday meal if it wasn’t finished off with homemade cookies.  These delectable cookies, appropriately named “Lusciously Nutty Holiday Logs” from eatingwell.com, are a great way to complete your holiday meal.

With a little pre-planning, you can satisfy the most finicky guest and take pleasure in knowing that your holiday meal was a healthy one.  Happy Holidays.

As you look at your calendar of social engagements for the next few weeks you may notice an abundance of holiday parties cluttering your weekends.  Celebrating with friends at festive gatherings, schmoozing with colleagues at the annual holiday party, or attending a neighborhood holiday gift swap can be so much fun.  These events can also be a major source of stress for those who are watching their waistlines.  Don’t let the daunting task of eating healthy at these holiday parties spoil the fun this year.  Check out these tips to help you survive the holiday season without packing on the pounds.

1. Don’t come hungry!  Arriving to a party hungry is a surefire way to guarantee you will overindulge in rich holiday spreads.  Don’t skip meals during the day thinking that you are saving calories. Research shows that people who skip meals end up eating as much, if not more, than those who eat regularly. Have a snack or light meal before attending the party so that your focus can be on socializing instead of quenching those hunger pangs.

2. Bring a healthy dish to share.  The best way to ensure that there is something healthy to eat at a holiday party is to bring something you whipped up yourself.  That way you will have at least one fallback dish to enjoy. Plus your healthy contribution to the buffet table will be greatly appreciated by all.

3. Easy on the alcohol.  Though that eggnog may be a tempting traditional holiday treat, it is also packed full of empty calories.  Try to limit your alcoholic drinks especially those made with sugary mixers.  Drink lots of water to quench your thirst without the extra calories.

4. Fill up on the veggies.  Most parties will undoubtedly have the staple veggie platter and dip.  Dig in guilt free, but skip the dip if you can or limit it as much as possible.

5. Chat it up!  Though at times it may seem that holiday parties are more about eating than socializing, don’t be afraid to do the mingle before scoping out the food.  Catching up with friends and family is what these parties are supposed to be about after all.  Chatting it up with friends or colleagues is the perfect way to distract yourself from the food and have a great time.

6.  Nothing should be off limits.  Depriving yourself entirely is a recipe for disaster.  If you have a favorite dish you desperately want then allow yourself a small portion to satisfy your craving.  Just don’t go overboard.

Have any other holiday tricks that help you stay on target with your goals this time of year? We’d love to hear about them. Share your comments here.

Happy Holidays from all of us at Vtrim!

Thoughts of the holidays invoke visions of relaxing family time, tables filled with good food and drink, and quiet evenings by the fireside.  Unfortunately for most of us, this tranquil image is far from reality.  The holidays tend to be some of the busiest days of the year and between shopping, cooking, and traveling there is little time for anything else.  This often means exercise gets thrown to the wayside. But don’t let the craziness of the holidays be an excuse to shirk on your fitness routine.

One of the best ways to fit fitness into the holidays is to take full advantage of the numerous errands you will undoubtedly be running.  To start with, park as far from the entrance to the mall or store as possible. Before you start shopping, walk around the perimeter of the mall once or twice. Those extra steps might not seem like much, but they will add up and you can enjoy a little window shopping at the same time.  Another great way to take advantage of those shopping outings is to carry your own bags back to the car.  It can be tempting to dump everything in a cart, but carrying bags can be a great way to tone your arms, especially if you sneak in a few bicep curls.

Because the holidays truly are supposed to be about spending time with the family, get your entire family involved in being active.  Go out for a family walk or bike ride if the weather is nice enough.  One of my favorite activities is to go for a walk at night with the family to take in the neighbors’ Christmas lights and decorations.  This way you can get in that quality family time and squeeze in some fitness activity at the same time.

Having relatives over for the holidays tends to push us into cleaning overdrive.  Though this may seem like a mundane task, try turning it into a mini workout.  Play some holiday music to dance around to as you clean.  You might be surprised at the sweat you can work up if you clean with a vengeance.

Do you have any favorite holiday activities that allow you to stay fit through the holidays? We’d love to hear them!

November 2009 brought Vermont a new honor: the healthiest state in the nation. The 20^th Annual America’s Health Rankings released last month declared Vermont the healthiest state based on 22 health-related factors. The two largest risk factors for our nation’s health today? Obesity and smoking.

The United Health Foundation releases the health rankings each year based on state rates for factors such as percentage of children in poverty, availability of health care and physicians, mental and physical health scores, health insurance rates, air pollution, infectious disease rates, and more. Vermont was ranked 4^th in 2008 and jumped to 1^st this year. The study results showed that Vermont ranks higher for health determinants than for health outcomes, indicating that overall healthiness should remain high over time.

In this year’s report, the Foundation noted that while smoking has been our nation’s biggest health challenge in the past two decades, obesity is poised to become our next big health issue. The Foundation states on their website, “Obesity is growing faster than any previous public health issue our nation has faced. Today, more than one in four Americans are considered obese (31 percent). If current trends continue, 103 million American adults – or 43 percent of the population – will be considered obese by 2018, making obesity the nation`s next health battle.”

We at Vtrim are happy to see Vermont at the top of the new health rankings as it resonates with everything we’ve been researching and sharing for almost two decades now ourselves: healthy habits make for a healthier quality of life. Want to learn more about lowering your health risks and establishing a better lifestyle through smarter health behaviors? Check out our class listings for 2010 and find out more about Vtrim…a program grown out of the nation’s healthiest state!

For more information on the 20th Annual America’s Health Rankings, visit http://www.americashealthrankings.org/