Quaker Oatmeal Strive for Five Here’s a program worthy of a shout out: The Quaker Oatmeal Strive for Five family nutrition program.

This easy-to-use, five step family nutrition program was developed by Quaker Oatmeal in collaboration with the American Dietetic Association. The program is organized in weekly calendars that offer simple daily tips and interactive tools based on the leading recommendations of childhood overweight research and ADA member dietetic experts.

Slayers: I encourage you to take a tour of this program. It is interactive, informative and fun. It would be great to set a one-month family goal to follow the program. A printable program calendar is available to use for marking your progress.

Here is a brief look at the five steps:

Be a Good Nurtrition Role Model:

“Being a positive nutrition role model may be the best way to get your family to adopt more healthy eating behaviors. Learning how to become a better nutrition role model is your main goal for this week. The calendar below offers day-by-day tips to help you get started. “

Go with Whole Grains for Fiber:

“Learn how to incorporate more whole grain, fiber-rich foods in to your family's diet this week. Whole grain foods contain essential vitamins and minerals that provide your children with the fuel their bodies need for energy. Plus, they contain soluble fiber, which can help your kids feel fuller longer. Read on for some helpful tools and tips to get the whole truth about whole grains.”

Blast Off with Breakfast:

“Get into the habit of serving a healthy breakfast each day. According to an ADA member survey 93 percent of dietitians polled agreed that the fiber in whole grain cereals, such as oatmeal, helps children maintain healthy body weight. Eating a healthy breakfast also helps prevent children from overeating during the day. Play the "Breakfast BINGO" game with your kids and check out the other helpful tips to help you reach this week's goal.”

Practice Portion Control:

Stop super-sizing your family's meals and learn how to serve portions that are just the right size. Serving appropriate portion sizes can help your family avoid overeating and maintain healthy body weights. Use the daily tips and tools below to help reach this goal.

Nutrition Role Model Reassessment Quiz:

“Now it's time to evaluate your progress, so take a few minutes to complete this reassessment quiz, which will help you gain a better understanding of how far you've come and where you still may need more attention.”  ¶ 10:30 AM 0 comments

 
The PDF calendar for Quaker Oatmeal Strive for 5 program. Go directly to the link to download the PDF file.
Posted by Hello  ¶ 10:15 AM 0 comments

  The ABBA Diet Good Morning!

As you know, Slaying the Fat Monster is a lifestyle, not a fad diet or freak exercise program. Slaying is about making changes in our lives that we can sustain over a lifetime for better health and wellness. To that end I don't recommend "diets". However, this is a story worth repeating, even though my friend calls his weight loss secret a diet:

The ABBA Diet

I recently ran into an old friend who has lost 100+ lbs in about a year. I was so happy for him, and asked, how did you do it?

The ABBA diet! he told me. ABBA diet? Well, he decided one day to get off the couch and start moving, so he put an ABBA disc in his portable player - and he walked for one song - he was breathless. Each day he would walk (treadmill) for one song until soon he could walk for two songs, then three, etc. Soon he was walking for the entire CD - about 75 minutes - - but more importantly, he had lost 50 lbs! Seriously. He had not made any dietary changes, but because the move and grove of ABBA was so uplifting to him he was able to walk the weight off. After the first 50 lbs, he made sensible dietary changes such as dropping the refined sugar and wheat, measuring portions, more fruits & veggies, replacing soda with water, etc. Off came another 50+ lbs. to bring him to a healthy weight.

The ABBA diet. Who'd have thought?

By the way, I tried listening to the ABBA cd while walking - time flew! - - Sure makes "dreadmilling" a lot more fun!

Slayers: If you have a favorite CD that gets you in the mood to move and grove we'd love to hear about it. I'm always looking for new ways to motivate myself, so post your comments here.  ¶ 8:20 AM 1 comments

  Setting Goals We Can Achieve So we’ve talked about the new federal guidelines for exercise.

I’ve revealed my failed fitness plan.

Let’s talk about setting goals: First what the experts suggest for setting and achieving goals. Then we’ll look at what real warriors in the battle to slay the fat monster are doing to set and meet goals.

The Mayo Clinic, one of my favorite sources for wellness information, has outlined the SMART Goals program.

The key is to set goals that are Specific, Measurable, Attainable, Realistic and Trackable (SMART):

Specific. State exactly what you want to achieve, how you're going to do it and when you want to achieve it. To begin with, set goals that you can achieve within a week to a month. It's easy to give up on goals that take too long to reach. If you have a big goal, break it down into a series of smaller weekly or daily goals. After you achieve one of the smaller goals, move on to the next.

Measurable. A goal doesn't do you any good if there's no way of telling whether you've achieved it. "I want to feel better" isn't a very good goal because it's not specific and it's difficult to measure. "I want to work 8 hours each day" is a better goal because it's specific and measurable.

Attainable. Ask yourself whether the goal is within reasonable reach. For instance, completing a marathon may not be an achievable goal if you've never run before. However, completing a 5K run may be attainable.

Realistic. Is the goal realistic for you? The purpose of a goal is to shift your focus from your pain to your future. But you can't ignore your limitations. Your goals need to be within your capabilities. If you've suffered a serious back injury, a goal of returning to work as a bricklayer may not be realistic. Instead, your goal might be to find a sales job in a related field. Or you might decide to go back to school for training in a new field.

Trackable. Being able to track your progress encourages you to keep going and reach your goal. Look for ways to chart your improvements.

Looking at my Fitness Challenge, where did I err?

My Fitness challenge was Specific, Measurable and Trackable. The goal was not Attainable or Realistic.

It was not attainable for several reasons: my excuses, a work schedule that keeps me away from home 10 hours a day, my responsibilities as a wife a home maker, my responsibilities to myself. Sometimes there were simply honest disruptions to keep me from my fitness program. Welcome to the real world: this is life. For these reasons it was not realistic because the goal did not acknowledge my limitations.

What can I do next time to make my goal attainable and realistic?

Acknowledge the limitations of my lifestyle: there are only so many hours in a day.

Accept that I am human and there may be interruptions to my best made plans

Be more reasonable about the goal, for example 240 minutes would have been attainable; 360 minutes was simply intimidating and discouraging

  ¶ 5:30 PM 0 comments

  Obesity is killing us Report: Obesity will reverse life expectancy gains



CHICAGO, Illinois (AP) -- U.S. life expectancy will fall dramatically in coming years because of obesity, a startling shift in a long-running trend toward longer lives, researchers contend in a report published Thursday.

By their calculations -- disputed by skeptics as shaky and overly dire -- within 50 years obesity likely will shorten the average life span of 77.6 years by at least two to five years. That's more than the impact of cancer or heart disease, said lead author S. Jay Olshansky, a longevity researcher at the University of Illinois at Chicago.

This would reverse the mostly steady increase in American life expectancy that has occurred in the past two centuries and would have tremendous social and economic consequences that could even inadvertently help "save" Social Security, Olshansky and colleagues contend.

Link  ¶ 12:30 PM 0 comments

  The Truth About My Fitness Challenge Yesterday we talked about the new 2005 health guidelines for exercise. When they were first announced In January I formulated a personal fitness challenge to meet the 60-minutes a day exercise. I named the challenge:

360 for 6 - - Alive in 2005 Fitness Challenge

The objective of the challenge: Exercise for 360 minutes/week for 6 weeks.

The goals:

Reach a specific goal weight (lose 6 lbs)

Increase cardiovascular fitness

Improve muscle/skin tone on legs & butt

Improved flexibility

The Rewards:

Improved health, fitness & self esteem

One new workout outfit from Victoria’s Secret Catalog

Fit FINE in my red Rio pants

A new pool outfit

I’m a chart maker and a note taker so my challenge is documented. Here is what happened:

Week 1: 5 workouts; total minutes 295

Week 2: 2 workouts: total minutes 115

Week 3: 3 workouts: total minutes 200

Week 4: 2 workouts: total minutes 160

Week 5: 3 workouts: total minutes 180

Week 6: 3 workouts: total minutes 170

Not once did I reach my objective of 360 minutes exercise per week. I did not meet any of my goals or receive any of the rewards.

In my records I’ve made notes of my excuses to not exercise which include: a head cold, my feminine cycle, laziness (I actually wrote that in week 2), getting license plates wore me out so I couldn’t possibly work out, stressed at work, stayed late at work, Superbowl party, did not want to,

Interestingly enough, I did workout 18 times during the six weeks, yet not once did I note how great the workout was, how energized I felt, how wonderful my body felt when I flexed and stretched. Not once did I note the positive results of my effort. I only made notes of my excuses.

What can I learn from this exercise?

I must focus more on the positive benefits of physical fitness

I must set realistic goals that take effort but are achievable

I must identify a valid excuse and accept it

I must not create excuses or treat exercise as a punishment

What are the barriers keeping you from reaching your fitness objectives and goals?  ¶ 9:40 AM 0 comments

  Exercise Guidelines Remember the new federal dietary and fitness guidelines issued in January? The guidelines vaguely recommended 60-90 minutes of exercise a day most days of the week. From the guidelines:

Americans young and old should incorporate regular physical activity into their everyday lives. This does not necessarily mean joining an expensive gym or committing to a rigorous exercise or training routine. It is sufficient to choose activities that fit into your daily routine that speed your heart rate and breathing, or increase your strength and flexibility. Examples include walking to work, gardening, taking extra stairs, or mowing the lawn with a push mower. Besides building strength and aerobic fitness, regular exercise relieves stress, provides motivation, promotes relaxation, and facilitates sleep. Such activity reduces the risk of dying of coronary heart disease and decreases the risk for colon cancer, diabetes, and high blood pressure.

A University of South Carolina professor has come forward to clarify the recommendations. Take a look at today’s CNN.com article:

90 minutes of exercise? Yeah, right

Even those who work out think recommendations too much
WASHINGTON (AP) -- Sixty to 90 minutes of exercise? Every day? That's what the government now suggests.
Even people working out at the gym say most folks won't consider that, and the experts behind the government's recommendation say 30 minutes a day is enough for most.

Paul Steinkoenig, 45, of Arlington, Virginia, now works out about 90 minutes a day three days a week. Sixty or 90 minutes every day "sounds higher than certainly what the average American is going to consider," he said while using weight machines that the Thomas Jefferson Community Center in Arlington.

"I think 60 minutes would be a little much for me," added Joseph Allwein, 84, who was pedaling a stationary bike at the center. Allwein said he bikes, rows or walks for 30 minutes five days a week.

The panel of doctors and scientists that developed the recommendations put an emphasis on getting 30 minutes of exercise. But its 25 pages of recommendations were scaled down to three when they were released as part of the government's new dietary guidelines in January. Those guidelines gave equal billing to the 60- and 90-minute suggestions.

"There's an enormous need to clarify that," said Russell Pate, a panel member and professor of exercise science at the University of South Carolina school of public health. "I have no doubt that if we all met that 30-minute guideline, we'd have a lot fewer of us that have weight problems."

The guidelines are being used to update the government's food pyramid, which is due out this spring. This is what they say about exercise:

People need 30 minutes of physical activity on most days to ward off chronic disease.

To prevent unhealthy weight gain, people should spend 60 minutes on physical activity on most days.

Previously overweight people who have lost weight may need 60 to 90 minutes of exercise to keep the weight off.

Link to the full article:  ¶ 10:10 AM 0 comments

  Asparagus: Spring's Green Call me crazy, but I love asparagus and consider it Spring's must have dinner accessory! Here's the details from Asparagus Online about this delicious seasonal wonder. Link to their site for recipes and grab a bundle at your farmstand today.

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:

* Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
* Contains no fat or cholesterol.
* Very low in sodium.
* A good source of potassium
* A source of fiber (3 grams per 5.3 oz. serving)
* An excellent source of folacin
* A significant source of thiamin
* A significant source of vitamin B6
* One of the richest sources of rutin, a drug which strengthens capillary walls.
* Contains glutathione (GSH)

  ¶ 5:00 PM 0 comments

  How much do you REALLY eat? According to March 2005 Shape magazine, Women tend to underestimate their calorie intake regularly by as much as a whopping 40%. That means, when left to our own devices we say we are eating just a little over half of what we are actually eating.

What to do?

OK - old advice, but effective: Keep a food journal. Try it for a day, a week or a month and be honest with yourself. Find out what's really going in your mouth. Last fall I was shocked to learn that I was taking in around 3,000 calories a DAY! And I'm supposed to be some kind of health & fitness expert! Little nibbles here and there and high calorie beverages were adding up in my food journal and on the scale. When I was honest and wrote them down I couldn’t hide from the truth: I was eating too much and gaining weight.

Next – how many calories do you need to maintain your weight? How many should you consume to lose weight? Check out CaloriesPerHour for comprehensive data on calories in food, including many fast food chains and national restaurants. There is also data on calories burned from exercise that is calculated specific to your age, weight and gender.

Finally – decide if your goal is to lose or maintain your weight. CaloriesPerHour has a tool to calculate how many calories you need to consume and use to meet your goal.

For me, the key was being truthful in my food journal and that allowed me to identify why I was “suddenly gaining weight when I hardly eat anything.”  ¶ 7:20 PM 0 comments

  Shake The Wiggles Out! Without any doubt, flexibility or stretching is my favorite part of the fitness triangle (strength, cardio, flexibility). It just feels so great to give the body a good stretch! Is there anything more sensualistic than watching a cat stretch after waking from an afternoon nap?

Flexibility gives us a chance to breathe deeply and slowly oxygenating the muscles. It is an opportunity to clear the mind and release stress. At the same time it can give muscles a more elongated appearance; improve posture and range of motion. It is the finishing touch to building a beautiful healthy body.

Stretching, like the cat, should be a soothing, sensual experience.

The very first fitness activity we ever enjoyed was bending and stretching. As infants we were placed on blankets on the living room floor to bend and stretch and reach our toes to the oohs and coos of adoring family.

In kindergarten our teachers asked us to stretch on tippy-toes and reach up to the sky. Then bend over and touch our toes. Maybe swing our arms overhead like a big tree in the wind. The teacher may have even asked us to shake all the wiggles out! Didn’t that feel good?

And then life got serious and we quit moving.

Well, it’s time to go back to basics and get stretching, bending and shake the wiggles out!

Starting each day with the basic stretches we’ve known since childhood is an excellent thing to do for your body. The best way to improve flexibility is stretching. When you stretch, extend yourself to a comfortable point and hold it for eight to ten seconds. Let your body tell you how far you should stretch. Move slowly, breathe evenly and do not bounce.

Don't worry who's watching - get up now and treat yourself to a good stretch! Your body and your mind will thank you.  ¶ 11:40 AM 0 comments

  The Morning After Ok, we've been talking about the F word - FAT. Now, let's be honest.

Who among us hasn't done the walk of shame the morning after a night of indulgent, unhealthy high-fat eating. Raise your hands! The guilt, the gluttony, the bloating and discomfort. What's a Slayer to do? Wouldn't it be nice if there were a "morning after" pill to purge our bodies of the pollutants we ate last night?

How about a heart-healthy Bran Flax Muffin full of soluable fiber and nutritous nuts, raisins, apples and carrots. Here's a favorite recipe from Bob's Red Mill - give it a try the next time you find yourself on the Glutton's Walk of Shame. (Hint: Make a batch and freeze in individual servings - a quick re-heat in the microwave and you're on your way to better health!)

Bran Flax Muffins

Ingredients:
1 1/2 cups White Flour, Unbleached
3/4 cup Flaxseed Meal
3/4 cup Oat Bran Cereal
1 cup Brown Sugar
2 tsp Baking Soda
1 tsp Baking Powder
1/2 tsp Salt
2 tsp Cinnamon
1-1/2 cups finely shredded Carrots
2 peeled and shredded Apples
1/2 cup Raisins (optional)
1 cup chopped Nuts
3/4 cup Milk
2 beaten Eggs
1 tsp Vanilla

Mix together flour, Bob's Red Mill Flaxseed Meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins (if desired) and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX. Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes.

Yield: 15 medium muffins

NUTRITIONAL INFORMATION:
One muffin contains 240 Calories, 80 Calories from Fat, 8g Fat, 1.5g Saturated Fat, 30mg Cholesterol, 290mg Sodium, 40g Carbohydrate, 5g Dietary Fiber, 22g Sugar, 6g Protein.

  ¶ 6:30 AM 0 comments

  Honesty In Eating A loyal "Slaying" reader shared this story after yesterday's post, "Fat Makes us FAT!":

I have LOVED McDonalds McGriddle sandwhiches. But about six months ago I decided to look at McDonalds website to see how many calories were in just one. It turned out that in just one mcgriddle sandwhich was 550 CALORIES! I think of that evertime I think I want one and have now not had one since. Its nice to remind people that the nutritional content is available and to take a look at it every once in a while. There should be a little book published every year with all that info from all the fast food places, that you can carry in your car. Is there such a thing?

Take a look, fellow Slayer! This may be exactly what you are looking for:

The Doctor's Pocket Calorie, Fat & Carb Counter - 2005 VERSION

$6.99 at Amazon - - I've got two on order. One for the house, one for the car!

One Amazon reviewer wrote:

Small enough to keep handy!, February 1, 2005

I love this book! I keep this in the car tucked between the seat and the console, so it's always handy when I'm starving and need to make a good choice at a fast food restaurant! For such a small book, it has a great list of most of the fast food places and items in my area. It's also easy to find each fast food place in the book.

Drop me a note and share your Slaying strategies! Email me!  ¶ 11:25 AM 0 comments

  Fat Makes Us FAT! Over the years the has been fuss about reducing the amount of fat in our diets. It's common sense, really: Fat = Fat. Only in the last few years have we become sophisticated about our fats. We now understand Olive Oil and Omega 3's are good, Transfat is bad. Lots of us have made positive changes in the way we cook at home - limiting the animal or hydrogenated fats and using instead vegetable fat such as Canola or Olive Oil. Heart healthy fat.


But what about when we leave the cooking to someone else? According to CNN health news today, Restaurants are not jumping on the healthy fat bandwagon.

Restaurants slow to drop dishes with trans fat

WASHINGTON (AP) -- For people trying to banish trans fat from their diets, dining out can be a big problem.

Products free of trans fat are rapidly appearing in supermarkets snack aisles, but the fried chicken and french fries ordered in restaurants usually are cooked in shortening or oil containing trans fat.

"Unfortunately, the restaurant industry has almost become addicted to them because it's sort of the cheap and easy thing to do," said Dr. Walter Willett, a Harvard University nutrition expert. "There now are alternatives that are available, and restaurants just need to take their customers' health to heart."

That means the fried chicken and french fries you just ordered are about to deliver a lots of bad fat to your body. Not only will you gain weight, you risk clogging your vascular system which could result in coronary heart diseas. The FDA doesn't mince words on this issue:

FDA: Revealing Transfat

Scientific evidence shows that consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL), or "bad" cholesterol, levels, which increases the risk of coronary heart disease (CHD). According to the National Heart, Lung, and Blood Institute of the National Institutes of Health, more than 12.5 million Americans have CHD, and more than 500,000 die each year. That makes CHD one of the leading causes of death in the United States.


Basically, trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Transfat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods.

The Bad News:

Can you have your cake and eat it too? Or in this case fried chicken? Sorry darlings, the bad news is to be healthy we simply must avoid eating transfat.
When eating out, avoid deep fried foods. A batter-dipped whole fried onion - an appetizer popular at steak houses - has 18 grams of trans fats, according to the Center for Science in the Public Interest. Other trans fat horrors: cheese fries, onion rings, fried seafood and fried chicken and fish.

Lets face the facts - deep fried foods are absolutely unhealthy. They may taste good while you eat them, but once ingested we can feel sluggish, lethargic and heavy. We have trained ourselves to think this is a feeling of satisfaction and comfort - when actually it is gluttony.

Why eat that when you could enjoy a lighter dish and feel energized and healthy.


Of course, this is good advice while we sit in front of our computers with the best intentions, but imagine sitting at your table at Outback Steakhouse and the deep fried onion goes by to the next table! Damn, doesn't that look good. Hard to resist, isn't it?

We need a plan

First, before eating out take a look at DietFacts for a full listing of popular franchise restaurants. From there you can link directly to the restaurant website; many now carry full nutritional data on their product. If you know what you may like to eat take a few minutes and check out the nutritional data. Afterall, information is key in the battle to Slay the Fat Monster. When you know that one KFC chicken breast is going to clog your arteries with 19 grams fat, (6 grams saturated) and top it with a whopping 1145mg sodium - you might be more inclined to select a healthier option - perhaps the Original KFC sandwich without the sauce - 13 grams fat (4 grams saturated) and 890mg sodium. (Still not healthy, but not deadly either).
  ¶ 8:35 AM 0 comments

  Bring on the Apricots! I'm just now discovering the wondeful versitility of dried apricots. They can be enjoyed on their own for a tasty and filling snack or used in savory or sweet dishes. According to Apricot Producers of California, apricots are an excellent source of beta-carotene (Vitamin A), California apricots also provide Vitamin C, iron, potassium, and fiber among other nutrients. Plus, California apricots are versatile and mildly sweet, making them a smart choice for adding important vitamins and extra flavor to a healthy diet.


What makes them so healthy?
Beta-carotene, a member of the anti-oxidant family, is believed to play a critical role in fighting disease. California apricots are a premium source of beta-carotene with just three fresh apricots containing about 30 percent of the recommended daily amount.


The beta-carotene in apricots is converted to Vitamin A in the body. This nutrient helps protect the eyes and keep the skin, hair, gums and various glands healthy. It also helps build bones and teeth. Plus, research shows that Vitamin A helps to fight infection by maintaining strong immunity. For this reason, researchers are looking to apricots as a valuable source of beta-carotene’s healing power. Note: beta-carotene is often called Vitamin A on food labels.


Remember, eating five to nine servings of fruit and vegetables each day plays an important role in healthy living. Dried apricots are portable, keep well and a handy addition to a healthy diet. AND, they taste great too!


ApricotKing is a wonderful online resource for apricot products and information. Here is a great recipe from their site:

Apricot Health Bars

Chock full of chewy good apricot taste, these delicious bars don't last long.
Ingredients:

3/4 cup butter or margarine softened
1/4 cup packed brown sugar
1 egg, slightly beaten
1 tsp. vanilla extract
1 1/2 cups quick or old-fashioned oats, uncooked
1/2 cup all-purpose flour
1/4 cup wheat germ
1 tsp. cinnamon
1/2 tsp. salt
3/4 cup diced, dried apricots
1/2 cup chopped walnuts
1/2 cup shredded coconut

Directions:
Preheat oven to 350oF. In a large bowl, cream butter and sugar; stir in egg and vanilla. Add oats, flour, wheat germ, cinnamon, and salt; mix untl well blended; stir in apricots, walnuts, and coconut.
Spread dough evenly in a 12x8-inch baking pan. Bake for 18 to 20 minutes until golden. Cool slightly, then cut into bars.
Makes about 2 dozen.  ¶ 9:30 AM 0 comments