Vtrim Community Blog      Vtrim Online

Source: http://bit.ly/9Zrz70

I’m guessing when you think 4^th of July you probably think of picnics and parades,  barbeques and fireworks. And of course those thoughts conjure up images of juicy burgers, rich potato salad, and decadent desserts.  These classic foods can cause stress on the calorie-budgeting partygoer, but you don’t have to let these calorie-laden dishes spoil your summer holiday fun.  With the proper planning you can fix healthier options that will taste great and let you celebrate guilt-free.  Here are some ideas that will undoubtedly be crowd pleasers this holiday:

When it comes to appetizers and finger foods, keeping it simple is best.  Slice up some carrot and celery sticks and serve with hummus.

For a main dish try this Lime Grilled Chicken with Mango Salsa from recipetips.com.

Ingredients:

SALSA

2 mangoes, peeled and diced

1 red pepper, seeded and diced

½ C orange juice

2 limes, juiced

¼ C fresh basil, minced

1 jalapeño, seeded and finely chopped

salt and pepper to taste

CHICKEN MARINADE

½ C orange juice

2 T frozen limeade, thawed

salt and pepper

6 boneless, skinless, chicken breasts

Directions:

For the salsa combine all ingredients and season with salt and pepper.  Cover and refrigerate for at least 2 hours.

For the Chicken marinade combine the orange juice, limeade, salt, and pepper in a plastic bag.  Add the chicken then seal and turn bag to combine ingredients and cover chicken.  Marinate in refrigerator for at least 2 hours.  Heat grill to medium and remove chicken from marinade.  Grill 5-7 minutes on each side depending on thickness.  Top with mango salsa and serve.

If you do opt for burgers as a main course try to choose lean meats or even ground turkey breast to make the patties.  For even better variety, try salmon burgers, veggie burgers or bean burgers.  All are healthy alternatives to the traditional hamburger.

No summer barbeque would be complete without a side of potato salad.  Check out this Roasted Garlic Potato Salad recipe from eatingwell.com.

Dessert can be the easiest part of your meal by simply slicing up some fresh watermelon or other fresh fruit.  This will satisfy your sweet tooth and you don’t have to worry about ice cream bars melting in the cooler.

Picnics and barbeques should be enjoyable events.  With a little creativity you can join in the fun and stay healthy all at once.

Today we’d like to introduce you to our final winner of the Vtrim Giveaway for Readers of More Magazine. Weight management is serious stuff, and our winners are handing it with grace and energy.  

 Let us introduce you to Deidre Purcell, who has already lost 5 pounds with Vtrim Online and loves the social support she gets in her weekly online class and live chat.

Deidre Purcell, 45, Clifton Park, NY

Deirdre is too busy to make time for her own health. She works full-time, and she’s a wife and mother, which means carpooling the kids to games, lessons and activities.

 How is Deidre doing now that she’s on Vtrim?

“I am feeling really good. The first 4 days after journaling I could feel that my body was missing or craving more than I was giving it. The Vtrim program is a real eye-opener as to what a person consumes, how many calories, fat grams, etc.”

What has surprised Deidre so far on her weight loss journey?

“What surprised me the most was the calorie intake and fat intake I would consume daily. By journaling my diet I am able to be more conscious as to what is going into my body! It is just amazing how the intake of calories and fat can affect one’s system both physically and health wise.”

What is Deidre’s favorite Vtrim Online tool? 

“My favorite part of the Vtrim dashboard is the Journal. When you write something down and are able to see exactly how many calories there are in a given item/meal it wakes you up as to how easy it is to go over a recommended daily calorie and fat intake.”

What is the most helpful lesson or piece of advice so far for Deidre? 

“What I have found to be helpful is the online chats and sessions. To have the support of others is a huge asset to trying to achieve a goal. In my case to discuss how others adjust their daily routines, what they are doing and what they eat.”

Three cheers for Deidre! We’re so glad you enjoy the classes. Oftentimes, we learn so much from each other and realize that we’re not alone when it comes to weight loss and management.

More Magazine has also profiled our 3 winners on their website.  You can read more here.

Do you need a kick start to get your summer fitness plan in gear?

Have you always wondered how to optimize your heart rate for the most efficient workout?

Are you dying to try “Sunset Yoga by Campfire”?

If so, then you should check out Women’s Fitness Weekend at Camp Abnaki in North Hero, Vermont.  A retreat designed for women who want to start taking better care of themselves, have more fun and enjoy life to its fullest, Women’s Fitness Weekend is your opportunity to take some time for YOU!

Envision yourself at a majestic lake setting where women are gathered to find friendship and camaraderie. You’ll find days filled with invigorating exercise classes like Body Pump, boot camp, Zumba, and kayaking mixed with workshops on stress management, Brainwalk-Breakthrough, mindfulness, and more. Add to this an evening ending with gentle and relaxing yoga by a warm, hypnotizing bonfire, and retiring to bed with your mind and body both feeling fulfilled. What could make you feel better?!?

Vtrim® and the Greater Burlington YMCA are teaming up to offer this weekend fitness getaway at Camp Abnaki on Lake Champlain Friday, June 11-Sunday June 13, 2010.

At Women’s Fitness Weekend you can expect…

·         New Group Fitness Activities

·         Sunset Yoga by Campfire

·         Informative classes that will help you get the most out of your workout

·         A beautiful Lake Champlain Setting

·         An opportunity to get away and jumpstart your summer fitness goals

To learn more about the program, the instructors, and the facilities at Camp Abnaki, visit us at http://www.uvm.edu/vtrim/fitness/

To register for Women’s Fitness Weekend, go to:

http://www.regonline.com/Checkin.asp?EventId=852461

For further questions or to register by phone, contact Andrea Ziga, Vtrim Program Planner, at 802.656.1425 or email her at andrea.ziga@uvm.edu.

We hope you’ll join our Vtrim retreat this summer at Camp Abnaki!

Want the perspective of a trained facilitator on the Vtrim Online experience? Check out our guest blog post by certified Vtrim facilitator Hope Warshaw, MMSc, RD, CDE, BC-ADM. You can also follow Hope’s blog at http://www.hopewarshaw.com/blog.     

What’s vtrim and what have I experienced first-hand?

Vtrim is a researched-based weight management program that’s home-grown on the campus of University of Vermont (my alma mater). The vtrim researchers have been obtaining NIH research grants for nearly a decade and have slowly accumulated the research which makes the case that online chat-based weight management can be successful. The research continues, but now vtrim is available to anyone in the world wide community who wants to lose pounds and change their lifestyle for good.

Two years ago I heard about vtrim. About a year ago I became a trained facilitator (health care professionals with weight control coaching skills). I admit I was a doubting Thomas but I ventured in because I was curious and know we need cost effective and easily accessible ways to help people succeed at lifestyle change. But I wondered, how could a weekly online chat for an hour (no phone connection),  a weekly journal review and comments, and e-mails, create a community in which people could find success?

In November I began my first vtrim group. Food and exercise guidelines and goals as well as online journaling are core program elements. On the weekly chats we’d debrief about the week, focus in on a topic surrounding behavior change and offer lots of support.  Twenty-four weeks later, mid April, my first group ended. All I can say is WOW and YES!

After a few short weeks my group came together as a community. Sure we lost a few members along the way (that’s true for in-person programs).  Weight losses ranged from less than 10 pounds to greater than 30, but we didn’t focus on pounds lost on chats at all.  Suffice to say participants who really “worked the program”; managed their food intake by cutting calories and fat, ate more fruits and vegetables, etc; upped their calorie burn with exercise, religiously (or almost) kept journals; did very well. Others struggled initially but during the middle of the program began to “get it” – this was about making long term permanant lifestyle changes.

Insights shared during our weekly chat were inspiring to all. Support was contagious. And I was relentless with my missives about what’s entailed in long term weight management and it that it WILL be a long term battle. Vtrim is not a diet, it’s about creating and cementing new healthy behaviors -  permanent lifestyle changes.

Bottomline: Research shows us that the people who do best in weight management programs take advantage of the tools and community aspects of programs (whether live or online). As well, research shows us the longer the program and the longer people are engaged the more weight they will lose. And if we are going to help the millions of people who are overweight or obese and at risk or with weight-related health issues, we’re going to have to use and maximize the technologies at our fingertips. Vtrim is just one solution.

Yes, I’m sold and I’ll be facilitating more groups. Hear more from two women blogging about their vtrim weight loss journeys: healthylosergal.com and puff2buff.com.

Very exciting news blog readers!

Vtrim’s corporate program was highlighted in an October issue of the BLR OSHA Compliance Advisor. It’s a stamp of approval for our weight management program, and we’re delighted that HR professionals across the country learned about our homegrown, Vermont-based program.

I had the opportunity to personally speak with the writer at BLR OSHA Compliance Advisor about why Vtrim makes sense for companies and their employees. She asked me what makes Vtrim different from other programs. My answer:

• Vtrim replicates what you’d expect from a research-based weight loss program. Our clinical roots have proven results. As the writer highlighted: “More than 80 percent of participants lose at least 5 percent of their body weight.” That’s an amazing number!
• Vtrim’s focus in less on food and more on how people relate to food. It’s an approach that targets behavior change, encouraging people to change their unhealthy eating and exercise habits for the better.

Vtrim has worked with a number of Vermont companies, including Green Mountain Coffee Roasters, Green Mountain Power and Seventh Generation. Props to them for seeing the value in employee health and wellness.

The BLR OSHA Compliance Advisor showcases our work with Green Mountain Coffee. Why does Green Mountain Coffee love Vtrim? Their HR lead for health and wellness Betsy Stanford gives the inside scoop:

• It’s systematic: “A lot of programs out there tell you to eat this and not eat something else. Vtrim focuses on goals for fat, calories and exercise, encouraging people to get up and start moving with an eye to long-term longevity.”
• It’s virtual: “We’ve grown so fast that people don’t have the time to leave their desks.”

We’re proud of our partnership with business. When weight loss helps companies trim waistlines and health costs, it’s a win-win for everyone involved.

Read the story online here

Have you participated in our Vtrim Corporate Program? Share your experience here. How did it change your workplace eating habits?  Are you exercising during your lunch hour?  We’d love to hear from you.

–Beth

I hate to say or even think it, but the truth is that summer is coming to an end.  But, there is one more fun, summer event to look forward to and that is the classic, all-American Labor Day picnic.  This last summer hurrah is the rite of passage from carefree summer days to time to “get back to _____” days.  So, enjoy a long, leisurely picnic day but in true Vtrim fashion, picnic responsibly.  One day of picnic eating is not an excuse to plead ignorant on your calorie intake.  There are ways to have your cake and eat it too, so to speak.   Keep these picnic tips in mind for a successful day.

1. Think veggies and hummus. A great way to start a picnic is with a simple appetizer like veggies and hummus.  Just bag up some sliced bell peppers, broccoli, carrots, cherry tomatoes, celery and a tub of hummus and you’ve got a healthy and tasty appetizer.

2.  Make healthier versions of your favorites. For a salad you can go for a green, potato, pasta, or egg salad…whatever you like.  Egg salad is a fan favorite but typically high in calories and fat.   Check out Marni’s recipe for a healthier version of this tried and true picnic staple.  An easy trick to cut down on calories and fat in all mayo-based salads is to substitute non-fat yogurt or sour cream for the mayo.

3.  Think Ahead. Prepping the night before will make for a calmer pre-picnic demeanor.  This is about relaxing, remember!   Marinate boneless, skinless chicken thighs the night before and refrigerate overnight.  Avoid BBQ sauce or any type of creamy marinades.  Just brush the chicken lightly with some olive oil and lemon juice then season with garlic and rosemary.  This type of marinade is quick and keeps chicken moist.  Be sure to keep them in a cooler the next day with plenty of ice or cold packs.   You’ll be the envy of your hot dog eating friends.

4.  Non-traditional picnic fare. You don’t have to succumb to the traditional high calorie, high fat options at a picnic.   Take thinking ahead one step farther and prepare a basic wrap.  Use a whole wheat flour tortilla as a base then pile on fresh vegetables like lettuce, peppers, tomatoes, and cucumbers plus some lean deli meat like turkey or chicken.  Add some low fat cheese if you like and top with mustard or some low fat dressing then roll it up.  Prep your wraps the night before but be sure to add the mustard or dressing the day of your picnic to avoid ending up with a soggy mess.

5.  Vtrim-friendly traditional fare. What is a picnic without a big slice of watermelon?  Be the hit of the party by slicing up some fresh watermelon or bring along a bowl of fruit salad for dessert.  There is no better way to end a picnic than with fresh fruit.  The fruit bowl will be empty!

In our Vtrim classes, we always remind people that picnics and parties are not a license to overeat.   Enjoy your downtime by eating mindfully and catching up with some good friends.  A little planning will go a long way to preventing a lapse in those weight managment behaviors you have worked so hard to put into action!

Do you tend to eat on a regular schedule each day or do you find yourself grazing your way through the day, eating at different times each day? A research study in the American Journal of Clinical Nutrition compared the effects of a normal eating schedule with a random, grazing style of eating. The women in the study who ate at fixed, routine times each day burned more calories after each meal than women who ate unscheduled meals randomly throughout the day. Additionally, the women who ate regularly had lower peaks in insulin levels after meals, suggesting the possibility of better insulin control when eating regularly.

While it was a small study, it raises some thoughts about the benefits of an eating routine or schedule. Random eating times and grazing can set you up to consume more calories through mindless eating. Having a routine makes it easier to plan ahead and be prepared with healthier options to eat.

Need another reason to implement an eating schedule or routine? Having a plan in place for eating behaviors helps facilitate greater weight management success. Afterall, healthy habits don’t just happen–they take effort and planning.

At Vtrim, we distinguish programmed exercise from lifestyle exercise very clearly.  However, both play an important role in lifelong weight management.  Programmed exercise is exercise you do specifically for weight control.  You plan it into your day and you take time to burn calories.  That calorie burn, along with a reduced-calorie intake, creates the calorie deficit necessary for weight loss.  Regular exercise is critical to keeping weight off.  People in Vtrim build up slowly to burning 2000 calories per week (20 miles of walking) through programmed exercise.  Think walking, biking, swimming…

But what about lifestyle exercise?  What is it and how does it fit into  a weight management program? Lifestyle exercise represents the choices you make to be more active on a daily basis.  Think, stairs instead of elevator, parking farther away, raking leaves, walking to the store instead of driving.  All of these choices add up to burning more calories than if you had chosen their sedentary counterpart, elevator instead of stairs, park in the closest spot, pay the neighbor to rake your leaves, drive .25 mile to the store.

Think of lifestyle exercise as insurance.  You will NEVER be 100% accurate in calculating exactly how many calories you are eating and how many you are burning through exercise.  But just the act of recording in a food journal gets you closer to your actuals.  Lifestyle exercise covers this margin of error.  By moving more on a daily basis you are making up for the inevitable errors of journaling.  It is a fact that people underestimate what they eat and typically overestimate the calories burned through exercise.

Take stock of your daily routine.  Do you value “efficiency” over moving more?  This can be deceiving.  You’ll typically beat people waiting for the elevator when you take the stairs to the lower floors.  It is always a good feeling to make it to your destination at the same time as those who rode up but you burned a few extra calories to boot.

Don’t underestimate the importance of lifestyle exercise and get creative with new ways to move more throughout the day.  We like creative out of the box ideas.  Taking the stairs instead of the elevator is tried and true.  But, do you have any unique suggestions you’d like to share?

We at Vtrim were not surprised by the latest study in the New England Journal of Medicine that concluded, “Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize.”  In other words no matter what your diet consists of, be it low fat, high protein or low carb, reducing calories on a regular basis is what leads to weight loss.

This has been the Vtrim mantra since day one.  It’s all about calories in and calories out.  You need to create a calorie deficit in order to lose weight.  The most sustainable way to do this is to decrease your food intake and ramp up your exercise expenditure.  The kicker is YOU decide what you eat.  Of course, we encourage eating a healthy, balanced diet in line with the Dietary Guidelines for Americans but ultimately it is your choice to eat what you want within your calorie goal.  Eat less and move more will achieve weight loss regardless of your diet composition.  Your heart won’t appreciate a diet high in saturated fat but your heart health and your weight loss are not one in the same.  Best to do both but it is not necessary for weight loss.

Principal Investigator Dr. Frank Sacks of Harvard said a restricted calorie diet gives people greater food choices which makes the diet less tedious and boring.  We agree wholeheartedy.  You need to find what is going to work for you in the context of your life.  A reduced calorie diet puts the onus on you to eat within your weight loss calorie goal.  If you are making choices that work for you, the chances of sustaining those behavior changes is greater.  Eat less and move more is a very simple concept that once again has been backed by scientifc study.  We at Vtrim know that simple concepts aren’t alwasy easy to consistently implement.  That is why group support within a program can be so beneficial to staying the course when you’d rather hang a hard left.  Check out what Vtrim has to offer.  Our methodolgy mirrors what the NEJM article says is most effective for weight loss.  Bottom line: Eat less, move more!

Research tells us that successful weight losers are burning an average of 2800 calories per week in exercise.  This is the equivalent of about 9 hours per week of regular exercise.  We acknowledge that sets the bar pretty high, but we encourage you to see that as perspective on what you are currently doing.  If you feel like you have reached the summit after burning say 900 calories in one week, think again.  Please don’t take anything away from burning 900 calories, the equivalent of walking 9 miles, but know that others who are keeping weight off for the long haul are doing more.  With that perspective, you might feel inspired to bump it up.  Perhaps take an exercise class in addition to regular walking, walk to the store instead of drive, tack on another 10 minutes to your current walks.  You get the picture.

With the bar set so high, you certainly can’t slack off in the winter time or when weather is less than ideal.  At Vtrim we give you the tools to keep up regular exercise even when snuggling up with a good book seems preferable to braving the elements.

Follow these suggestions and know that you’ll feel like a million bucks after you follow through and exercise even when you’d rather not.

Dress Right: Most people overdress for winter. Exercise raises body temperature significantly. Even a moderate workout will make you feel that it is 30 degrees warmer than it really is. So, when you are going out on a 20 degree day, dress for 50 degree weather. Wear several layers of loose fitting clothing. Layers trap warm air that acts as insulation to keep you warm. You’ll be able to take off layers as you get warm.

First Layer: Should be made of material that draws sweat away from your skin to keep you warm and dry. Polypropylene, Capilene or Thermax work well. Avoid cotton. It absorbs moisture and will make you feel cold.

Second Layer: A wool sweater, synthetic turtleneck and/or a pile jacket work well. Sweatpants or tights will keep your legs warm. Add leg warmers or thermal underwear when it’s really cold.

Outer Layers: A waterproof jacket that is also wind-proof but breathable works well. Gore-Tex is an excellent synthetic material for this layer. An ordinary windbreaker is OK for a short workout.

Hats: Be sure to wear a hat. This also keeps your feet warm. So much heat escapes through the head because it is not well insulated.

Mittens: Mittens work better for warmth than gloves because they keep your fingers together which means less surface area from which heat can escape.

Shoes: Consider the snow and ice when buying shoes. Look for a pair that will have traction on ice. While walking or running, take smaller steps; it’s safer.

Excuses become roadblocks to your goal.  Take charge and make it happen for yourself!