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.

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.

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!

• 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.

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.

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!

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!

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.

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

“When motivation lags, try self-discipline.” That thought will carry you through a lot of days when you “you just don’t wannaaaa.” You know that whiny thought that creeps in your head and tempts you to say the heck with it, it’s too hard. You need to talk back to that voice and recommit to why you are working so hard to change your life through conquering weight management. If you rely on willpower in these moments, you might find yourself curled up with a good book. Willpower is never enough. Self-discipline, a plan and strategies to stay motivated when you’d rather say “forget it” are absolutely essential to long-term success. Discipline yourself to make some of these strategies work when you need them most:

1. Exercise first thing in the morning. Get it out of the way and start your day on the right foot. This is a guaranteed way to get you to be mindful about food throughout your day. You won’t want to negate the calories you’ve already burned.
2. Pack your exercise bag the night before and leave it by the front door. And we mean right in front of the door so you’d have to trip over it to forget it.
3. Ditto for your lunch. Do the work when you have brain room and aren’t rushed. Don’t give yourself reasons to quit by not being prepared.
4. Take an exercise class. Sign up for Zumba or kickboxing. Shake up your routine to keep it fresh.
5. Fake it ‘til you make it. Who do you want to be? Do you want to be that person who is jogging down the street in their jogging gear? What are you aspiring towards and then be that person today. Look in the mirror and decide you are there and then act accordingly.
6. Sign a contract with yourself and have a supportive friend or family member sign it too. Putting your goals down on paper and recommitting with a witness is very powerful. You’ll want to follow through.

As you know, weight management is not easy. Sometimes you have to fight the tide of old engrained patterns. You can do it by relying on strategies to keep yourself in the game and flowing with the new current of a healthier lifestyle!