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Recently a friend shared with me the receipt that printed out when she stopped at a local fast food burger place for lunch. Listed next to the price of each item on the receipt was the calorie, fat, fiber and carb information of that item. It even listed out how many calories she saved by opting to leave the mayo off the burger!

We’ve seen a lot of trends lately with more nutrition labeling and making calorie/fat information a part of menus for certain chain restaurants. And consumers seem to be paying a bit more attention to that information, especially when it is posted in a conspicuous place. But this is the first time I had seen the information showing up right on the register receipt…sort of showing the “health cost” of each item ordered.

One of the challenges of sharing nutrition info in the restaurant setting is that not everyone knows about calories or understands just how many calories they should be getting. If you see that your burger and fries you ordered has 700 calories, does that mean much to you? Only if you understand that a normal daily intake for an individual is about 2,000 calories, not 20,000! So I did think it was helpful that this nutrition receipt included a baseline reference of % daily value (based on a 2,000 calorie diet). Of course, if you are eating a 1500 calorie diet (or another level) your % daily value results will vary from this reference point.

So, my question to all of you today is what do you think of this type of calorie-counting receipt? Would you find this information helpful or annoying? Would you pay much attention to it or leave the receipt on the tray to soak up the grease from the fries? How likely are you to notice nutrition info presented to you in this format? Let us know what you think!

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.

Today we’d like to introduce you to another winner of our Vtrim Giveaway for Readers of More Magazine. Our winners are on the right path to losing weight for life!

Let us introduce you to Catherine Skirnak, who has already lost 12 pounds with Vtrim Online and loves how the online journal keeps her accountable.

 Catherine Skrinak, 46, Henderson, NV

A yo-yo dieter all her life, Catherine gave up on her struggle to manage her weight when her father passed away 17 years ago. When she woke up on the anniversary of her father’s death and realized how long it had been, she knew she needed to change.

How is Catherine doing now that she’s on Vtrim? “First I feel in control. I also feel better knowing that the food choices I’m making are good ones. I don’t eat until I’m stuffed or binge on really bad stuff that was loaded with fat and sugar. I try to make the best of the 1200 calories I can eat.  I want to get my blood work redone to see how my blood sugar and cholesterol have changed. I was heading (if I kept up my bad food habits) towards pre-diabetes.”

What has surprised Catherine so far on her weight loss journey? “If I’m at 1200 calories and 34 grams of fat it makes me wonder about the amount of food I was I was mindlessly eating. Some things were extremely high in fat like the ranch salad dressing I love to eat and all of the junk!”

What is Catherine’s favorite Vtrim Online tool? “I would say the journal and using the pantry. I can’t believe I’m actually saying that because I was dreading the journaling! It has been a very useful tool.”

What is the most helpful lesson or piece of advice so far for Catherine? “That again would be the journaling and being accountable for what and how much I’m eating. For me weight loss really occurs when I am conscious of what I’m eating.”

Keep up the great work, Catherine! Remember readers, being overweight has been associated with 15 major diseases, including cancer, diabetes and heart disease. Managing your weight is a great way to manage your overall health.

Back in February 2010, Vtrim Online was fortunate to partner with More Magazine on a special contest for its readers. We asked for contest participants to share their weight loss story and weight struggle with us. Many had grown tired of yo-yo diets; others just couldn’t find the motivation to change; most didn’t know where to start.

We were inspired by so many stories and sincerely wish the best for all those who entered the contest.

Three women were chosen to win a Vtrim Online course – Brenda Wooten, 47, of Humboldt, IA; Catherine Skrinak, 46, of Henderson, NV; and Deidre Purcell, 45, of Clifton Park, NY.

Vtrim Online is proud to introduce you to our winners. We will be checking in on them from time to time and sharing their progress with you. Feel free to leave a comment or question and we will do our best to have them answer it!

Today, let us introduce you to Brenda Wooten! You will meet Catherine and Deidre later this week.

Brenda Wooten, 47, Humboldt, IA

A divorced mom, Brenda doesn’t want to live her life “in a body I am embarrassed of.” She wants to find love again, but to do that she has to love herself first. Though she wants to change, she suffers from lack of motivation.

How is Brenda doing now that she’s on Vtrim? “I feel optimistic for the first time in a long time about being able to lose the weight and keep it off. I feel so much better when I eat healthier. Eating crap (junk food, fast food) makes me feel like crap!”

What has surprised Brenda so far on her weight loss journey? “How much fat is in some of the foods I ate!  I have done the Weight Watchers thing (along with about every other diet on the planet) where you count “points”, but have never really paid attention to fat intake.  It really makes you think about what you’re eating.”

What is Brenda’s favorite Vtrim Online tool? “I love the online journal…it is so easy to use.  The lookup feature really takes the work out of it for you, and the pantry is great for adding items you eat often but aren’t on the list.”

What is the most helpful lesson or piece of advice so far for Brenda?  “That it’s not about being perfect, because really…how many of us can be 24/7/365?  It’s about taking baby steps…or as I like to say, progress, not perfection.”

Nice work, Brenda. It is all about the baby steps and making small scale changes that really add up in the end!  We at Vtrim are excited to be a part of your weight loss journey!

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.

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.

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!

I was perusing the web on all topics weight loss the other day, which is a frequent pastime of mine.  I like to know what is out there and what people are reading since there is a good chance it will come up in an online meeting I am leading.  I came across the Weight Control Information Network (WIN) site, a service provided by the National Institutes of Health.  I was curious how Vtrim measured up to their standards knowing that we would be really close to what they recommended.  I was pleased to see we meet all of their criteria for a safe and responsible weight loss program.  Click here to read more on their site, but in a nutshell, below is how Vtrim meets their high standards.

WIN says, safe and effective weight-loss programs should include:

1. Healthy eating plans that reduce calories but do not forbid specific foods or food groups. This is a core tenet of the Vtrim philosophy.  Each person figures out how to manage their food intake based on their own personal circumstances.  A calorie and fat gram goal is provided to help guide the process but individuals get to choose what they want to eat within those parameters.

2. Tips to increase moderate-intensity physical activity. Vtrim provides tips but more importantly takes it one step further and provides a systematic, graduated exercise program so people can incorporate moderate intensity activity into their life in a gradual, sustainable way.

3. Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods. Sustainable behavior change is the goal so Vtrim encourages people to modify recipes and problem solve ways to continue to incorporate favorite foods but in a smart way that takes calories into consideration.

4. Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program. Vtrim assigns a reduced calorie weight loss goal that will achieve a 1/2 -2 pound weight loss per week.  Slow, gradual and sustainable is the approach.

5.  A plan to keep the weight off after you have lost it. Because maintaining weight lost is often more challenging than losing weight, Vtrim offers a monthly maintenance program for graduates of our weight loss program.  Our goal is to partner with people on their weight management journey for as long as we are needed.

Check out what Vtrim has to offer on our website.  We start online classes every month.  We’d love to “see” you online!

Red meat has often had a bad rap in the nutrition world, with fingers pointed at its higher content of fat, saturated fat, and cholesterol. But a recent study published in the Archives of Internal Medicine may back up that thinking. The results of this newly published study suggests that a high consumption of red meat and processed meats may actually be associated with greater risk of mortality.

The study of over 500,000 people looked at intake levels of red meat and processed meats with all other factors being held constant. The results showed that, with all other things being equal, men and women who consumed the most meat were likely to die earlier. The increased risk of mortality was a modest risk of about 20-40%, and was tied to the biggest health risks of heart disease and cancer.

Does this mean you need to swear off all red and processed meats entirely? No. Healthy behaviors are about being able to sustain your habits for a long term, not just a temporary change. So look at your current dietary intake of meat. Is there room to cut out a hamburger or steak here or there? Can you slim down the portion size a bit? When you have meat, can you choose leaner cuts of meat (look for the terms “round” or “loin” in the name to indicate less fat) or fewer processed meats? You don’t need to go “cold turkey” on meat, though choosing more fish and poultry like chicken and turkey is a great way to get some protein in with your meals without as much fat. Another important point–the people in the study with the lower mortality rates were those who also consumed more fruits and veggies.

To put it simply, the same goals you have for managing your weight–smaller portions, monitoring frequency of higher fat/calorie foods, more fruits and veggies, more whole foods and fewer processed foods with added fat/sugar–will also help cut risks for diseases like heart disease and cancer.

A recent study at Purdue University found that obesity contributes to
longer hospital stays. In the study, researchers found that hospital
stays for obese patients were on average 1.5 days longer than hospital
stays for patients of normal weight. Why? The researchers found the
greatest association with rates of disease in obese patients compared
to normal weight patients.

Obese patients had more incidence of diseases like hypertension, heart
disease, and diabetes, all of which can complicate health and needed
medical care. The study also showed that those patients who had been
obese the longest also had the longest hospital stays.

What does this mean for you? Now is the time to improve your health
risks through weight loss. Remember, a reduction of even 5-10% of
starting body weight yields significant reductions on disease risks.
Moving from an obese body mass index (BMI) to the overweight BMI range,
or from overweight BMI to normal BMI range can result in great health
savings. The sooner the better!

Check out our schedule of upcoming Vtrim classes if you are ready to improve your health.

www.uvm.edu/vtrim