Vtrim Community Blog      Vtrim Online

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!