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Let’s be honest… between work, family commitments, and other activities, making home-cooked meals can sometimes fall by the wayside.  I know I have spent many nights picking through my refrigerator and pantry hoping that something healthy and ready-made will miraculously appear, only to end up disappointed.  Sure, Chinese takeout or delivery pizza can save you in a pinch, but these certainly aren’t the best options when you are trying to eat healthy.  The key to avoiding the pitfall of resorting to quick and unhealthy fare is planning ahead when it comes to your meals.  Not only does menu planning improve your diet, but it also saves time and money.  Here are some tips for easy and effective meal planning:

• Plan in advance: Instead of wandering the aisles of the grocery stores aimlessly, make a list before you head to the store.  Take the time over the weekend to decide what you would like for dinner for the week and jot down all the ingredients you will need.

• Start small: Although your family would undoubtedly appreciate a gourmet meal every night, planning and executing daily feasts is a bit too ambitious.  Browse through cookbooks or recipes online to find meals that are pleasing to the eye, nutritious and easy to prepare.  This will give you a better idea of what’s realistic time-wise and you can adjust your meal planning accordingly.  One-pot meals or dishes that have several food groups in one item are a great option for more convenient, less extravagant meals.

• Manage your time: Don’t limit your appointment book to penciling in meetings, social engagements, and kids’ sporting events.  Jot down what meals you are planning on preparing each night.  Save the meals that require more prep time for days when you have more free time to ensure that your busy schedule doesn’t interfere with your meal planning.

• Cook ahead of time: If your schedule doesn’t permit you to cook something from scratch every evening, don’t be deterred and resort to hitting the speed dial button for the local pizza place.  If you know you have a busy week then prepare a couple of meals over the weekend and freeze some for later in the week. Our last blog post was all about make-ahead meals, a great way to do some advanced meal planning.

• Learn to love leftovers: All your hard work on a special meal doesn’t have to be enjoyed for one night only.  Leftovers can be refrigerated and eaten later in the week or used to create an entirely new meal.  You can even double the recipe if you are feeding a large family to make sure that there will be leftovers.

• Be flexible: Cooking should be an enjoyable activity.  Don’t get so caught up in the planning to the point it becomes a rigid routine or a burden.

Advance planning can take the stress out of mealtime and make it easier to stick to a healthy diet.  So grab a cookbook and start thinking about this week’s menu.

A couple of months ago I mentioned on my Facebook status that I was preparing for a day of freezer meal cooking with some friends and I received a lot of requests wanting more information. So our blog post this week is dedicated to freezer meal/batch cooking for all you busy people out there.

It can be challenging to come up with the answer to the daily “what’s for dinner?” question after a long day at work, running a household, going to school, or whatever it is that fills your day. I completely understand! The answer for me has been to dedicate one day every 2-3 months for freezer cooking. I’ve found it is much easier for me to commit one full day to cooking and get the task out of the way than to have to whip up meals from scratch day in and day out.

So that nobody gets the mistaken idea that I am an expert in freezer cooking or batch cooking, let me just throw my disclosure out there.  First, I do enjoy cooking and am capable of putting together a nice meal, but I am by no means a chef, so my meals aren’t glamorous. They are about convenience, saving time, and saving money. Second, because I do have a degree in nutrition and food science, I know a bit about food safety and I will say that one of the biggest challenges of batch cooking is making sure you keep everything within safe temperature ranges and get prepared dishes cooled and frozen within a safe window of time. Remember, food safety is critical—a freezer full of meals doesn’t help anyone if they are laced with food-borne illnesses. And finally, you can do freezer meals in several ways—there isn’t a right or wrong way to go about it. Just find what works for you:

1) Go at it on your own: Some people spend the day batch cooking all on their own. Others simply double or triple their dinner meal, cook one, and freeze the rest for other meals. Within a few days you’ll have a stash of meals to choose from.

2) Form a group: Form a freezer meal group and each person in the group makes multiple batches of 1-2 favorite recipes. Then they get together and swap the meals they made so they have a big variety of freezer meals.

3) My personal approach: My approach is based on the fact that if I am going to spend an ENTIRE day cooking, I don’t want to do it alone. I’m too social for that! I enjoy having friends to chat with while we work. So my freezer meal group of 5 women picks out 10-12 recipes and makes 10 “batches” of each recipe. We spend the day cooking at one member’s house and each member goes home at the end of the day with 20-24 meals (2 of each different recipe).

Freezer cooking takes a lot of organization. Your first time you may want to prepare fewer recipes until you get comfortable with the process. I’ve listed out a few tips as you get started on group freezer cooking.

• Begin with planning out the recipes you will prepare and the shopping list for the number of batches you plan to make.  Consider group preferences and allergies when deciding on the menu and shopping list. For example, one of my group members has a strong opinion about which brand of spaghetti sauce to use. Another group member has walnut allergies in her family and can’t have those in her recipes.

• Plan out dishes with adequate servings for each group member’s family. Groups work best with members who have similar-sized families. Our group knows that each dish must serve 5-6.

• Have group members present their favorite menu ideas and then take a vote on which dishes to prepare. Freezer meals with a group aren’t very productive if you end up with meals you won’t eat!

• Keep in mind foods that don’t freeze well when preparing your menu. For information on how to freeze foods and what doesn’t freeze well, visit http://www.uga.edu/nchfp/how/gen_freeze.html.

• Choose a host/hostess for each freezer cooking day. The host prepares the shopping list, does the main shopping, and provides the kitchen for the cooking day. Plan for another member to be the support shopper—buying a lot of food in one trip is difficult for one person to do!

• Don’t forget non-food items on your shopping list. You’ll need to figure out which meals will be frozen in Ziploc freezer bags, disposable aluminum pans, or reusable freezer containers (great for soups and stews that just need reheating). You’ll need plenty of heavy-duty foil (cuts down on frost), plastic wrap, and sharpies for labeling meals (if you’re really organized, you can pre-print sticky labels with meal names and cooking instructions).

• Plan for prep work! Any prep work you can do BEFORE the big cooking day will save a lot of time. Pre-cut, pre-cook, pre-cube, pre-shred any chicken, meat, cheese, and veggies that you can. Assign out prep work to each member of the group. (Quick tip–Crockpots are an excellent way to pre-cook large amounts of chicken or meat!)

• Plan a quick and easy lunch for your freezer cooking day. After all that hard work, you don’t want to fret over what’s for lunch! Our group has one member pick up a simple sandwich or salad from a local deli for everyone. Then we can eat lunch together without creating more work or mess.

Ready to give it a try? There’s a lot of great websites and recipes out there. Try doing an online search for terms like “freezer cooking” “freezer meals” or “once a month cooking.” Or, cruise on over to our Facebook page for some freezer meal recipes to get you started! You can find my page and some new recipes at http://www.facebook.com/heather.vtrim.

For many people who are trying to lose weight, snacking often feels off limits or even taboo. Just hearing the word snack often conjures up images of greasy chips or popcorn smothered in butter, which is probably why so many dieters swear off snacking altogether.  Contrary to popular belief, however, snacks don’t need to be high in fat and calories.  Snack smart with these suggestions:

Check the nutrition facts: Sure, that label on the back of your favorite snack may seem overwhelming, but it can be a great way to determine how healthy your snack is.  Just stick with the basic facts needed for weight management: the serving size, number of calories per serving, and how many servings there are in a bag.  Servings are often much smaller than we are accustomed to, so what looks like a small number of calories at first glance may add up very quickly after a couple of handfuls.

Watch those portions: Snacks that come prepackaged in 100-calorie bags are a simple new way to keep tabs on how many calories you are consuming.  But if your favorite snack food doesn’t offer this, don’t be afraid to create your own portion-controlled bags.  Snack-size storage bags are a great option for portioning out your own snacks and allow you the flexibility of creating pre-measured snacks from the foods you enjoy rather than spending the money on whatever the latest 100-cal pack trend is.

Traditional isn’t always better: As I mentioned before, the idea of snacking can lead many to salivate over the thought of pretzels, chips, and fatty dips.  Instead of restricting yourself to these classic snack foods, branch out and try something less conventional.  Whether it’s a small portion of last night’s leftovers, a few raw nuts, or a small salad, these work as snacks, too.

Don’t overdo it: Snacking can be a great way to stave off hunger between meals, which can prevent overindulging when you do sit down for a real meal.  It’s important to remember that calories are calories, whether eaten in small amounts or at mealtime, so try to avoid the pitfall of turning a snack into a mini-meal.  A reasonable goal for a snack is to consume between 100-200 calories, depending on what your daily total calorie goal is.

You can’t go wrong with fruits and vegetables: Whether it’s an apple, grapes, carrot sticks or celery, fruits and vegetables are a great way to fill up without weighing you down.  If plain old raw vegetables don’t excite your taste buds, try them with some hummus or low fat dip to give them some more flavor.  As for the fruit, pair it up with a small amount of peanut butter or cheese to satisfy your sweet and salty cravings.

Snacking can be extremely beneficial, but it requires some thought.  Get creative and snack right.

Thinking of going vegetarian? People often switch to a vegetarian diet for health reasons, or humanitarian and environmental concerns.  Regardless of the reasoning, many find that becoming a vegetarian can lead to unwanted weight gain.  This weight gain is avoidable however, and a few simple precautions can be taken to ensure that you can reap all the health benefits of a vegetarian diet without adding inches to your waistline.   

• Fill up on vegetables!  Healthy vegetables are low in calories and packed with fiber, which will help you feel full without packing on the pounds.  Keep things interesting by preparing your vegetables in different ways like steamed, sautéed, or roasted.  Try to stay away from creamy dressings or dips when preparing salads or vegetable side dishes.

• Don’t resort to junk food.  It can be a bit daunting at times to find satisfying vegetarian options so many resort to prepackaged snacks or meals.  Cooking something yourself is the best way to ensure that you aren’t consuming unnecessary empty calories.  If you don’t have time to prepare something yourself, look for healthy prepared options in the grocery store instead of ordering out for a large veggie pizza.

• Opt for whole grains.  It’s important that as a vegetarian you continue to get 45-65% of your daily calories from carbohydrates.  Remember that not all carbohydrates are created equal though and choosing whole grains will help you feel full longer, not to mention the added health benefits of eating whole grains.

• Get enough protein.  Banning meats from your diet doesn’t mean you have to miss out on high quality protein.  Incorporate vegetarian protein sources like beans and legumes, nuts and seeds, tofu and other soy products into your diet.  High protein foods will satisfy hunger cravings and keep you feeling full.

• Check the nutrition facts.  Just because it’s vegetarian and healthy doesn’t mean that it is good for your waistline.  Moderation is key when it comes to nutrient dense foods like hummus and nuts which are very healthy, but high in calories.

• Don’t go overboard on the fruits.  Fruits are a great way to satisfy your sweet tooth, but many are high in sugar and will leave you feeling hungry if they are low in fiber.  Choose fresh fruits instead of fruit juice or fruits canned in sugary syrups.

Going vegetarian can have many health benefits and with these simple tips it can be good for your waistline, too.

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!