The Final Countdown

We're reaching the end of our Spring H2O Challenge. Don't forget your final weigh in by Friday @ 5pm. The H2O blog may take a brief rest, but we will probably use it throughout the year for any of our health / wellness initatives.

It's time for your LAST CHANCE WORKOUT!

Eat This, Not That - Snack Bars

Eat This

• Kellogg's Honey Nut Special K Bar - 90 calories; 2 grams of fat; 7 grams of sugars.
• Kashi TLC Chewy Peanut Butter Bar - 140 calories; 5 grams of fat; 5 grams of sugars
• LUNA Nutz Over Chocolate Bar - 180 calories; 4.5 grams of fat; 9 grams of sugars; 10 grams of protein.

Not That

• General Mills HOney Nut Cheerios Milk n' Cereal Bar - 160 calories; 4 grams of fat; 14 grams of sugars
• Kashi GOLEAN Cookies n' Cream Bar - 290 calories; 6 grams of fat; 35 grams of sugars
• Balance Bare Sweet and Salty Yogurt Nut Bar - 210 calories; 9 grams of fat; 11 grams of sugars

Surprising Good-For-You Foods

Now you can eat the foods you love and not feel guilty!

Cream-style corn: There was cream in your grandma's recipe, but the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corm are identical.

Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.

Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the cheif villain in raising blood-cholesterol is not the cholesterol in our diets, but in saturated fats). Also egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.

Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4 inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filete mignon.

Eat This, Not That - At the Ballpark

Eat This

• Hot dog with relish, ketchup and mustard. 280 calories, 15 grams of fat, 1250 miligrams of sodium.
• Neopolitan ice cream sandwich. 190 calories, 7 grams of fat, 15 grams of sugars.
• Regular Beer (12 ounces). 139 calories, 0 grams of fat, 12 grams of carbohydrates. Moderate amounts of beer can help to raise HDL (good) cholesterol and lower insulin resistance. Moderate amounts of soft drinks will raise belly fats and lower energy levels.

Not That

• Large soft pretzel with cheese dip. 570 calories, 11.5 grams of fat, 2340 miligrams of sodium.
• French vanilla soft serve ice cream (1 cup). 380 calories, 22 grams of fat, 36 grams of sugars.
• Cola (16 ounces). 155 calories, 0 grams of fat, 49 grams of carbohydrates.

The Secret to Longevity

New research frmo the National Institutes of Health found that people with relaxed temperaments have a 15 percent greater chance of outliving their more dramatic counterparts. The reason: whenever you get upset, your body pumps out stress hormones. In the long run, these chemicals can set you up for heart disease, depresssion and other illnesses. So the next time you're ready to fly off the handle, slowly count to five before you respond.

Eat This, Not That - Night at the Movies

Eat This: Popcorn - 550 calories, 31 g fat (5 g saturated), 972 mg sodium. Skip the buttery topping to avoid extra 180 calories.

Not That: Nachos - 608 calories, 34 g fat (14 g saturated), 1,736 mg sodium. The orange goo is molten trans fat masquerading as cheese.

Eat This: Swedish Fish - 140 calories, 28 g of sugar. Among all candy choices, these are fat-free and contain less sugar than Skittles or Twizzlers.

Not That: Cherry Twizzlers - 320 calories, 2 g of fat, 42 g of sugar.

Fix Your Worst Diet Habits

Bad habit: Skipping Meals

Letting yourself get too hungry is one of the worst things you can do if you're trying to lose weight. When you finally do eat, you're likely to gobble down too much. It's also much harder to make good choices if you're ravenous.

Fix it: Eat breakfast and then refuel every four to five hours. If you rarely stoponce your day begins, plan what you'll eat. Consider easy options like microwavable healthy meals, low-fat cottage chees and fruit, or a high-fiber nutrition bar and a container of nonfat Greek yogurt. The healthy carbs and lean protein will provide long-lasting energy.



Bad habit: Eating Out All the Time

Restaurants are a caloric minefield. Portion sizes can be huge and chefts often have a heavy hand with fat, sugar and salt.

Fix it: If you can't cook at home, limit the damage. Avoid alcohol, which contains empty calories and loosens inhibitions, making it tougher to order wisely. Stick with water or have a glass of wine or a light beer if you really want a drink. Tell the waiter not to bring the bread basket, and order a salad instead. This will help curb your appetite. Ask for olive oil and vinegar on the side and go light on the oil. Next, pick a lean protein entree, such as fish or chicken and choose preparation methods that use little fat, such as poaching, grilling or broiling.



Bad habit: Using Food as Comfort

Most people who struggle with their weight use food to help them deal with negative emotions or stress. When the food is all gone, the problem is still there and its been compounded by eating too much.

Fix it: Try labeling your feelins and remind yourself that eating won't solve things. Visualize how you'll feel after eating and ask yourself if its worth it. Then choose an alternative activity, such as calling a friend, taking a walk or reading. Over time, these activities, not food, will be the first things you think of when you need a pick me up.



Bad habit: Eating When You're Not Hungry

Snakcing even though you're full makes the pounds add up.

Fix it: The next time you're about to pop something in you're mouth, assess your hunger level. If you're not truly hungry, don't eat. If you're a little peckish, allow yourself to get a bit hungrier. When you do sit down to eat, adhere to the Japanese saying hara hachi bu, which means 'eat until you are 80% full.' Chances are that in 15 to 20 minutes, you'll be perfectly satisfied.

Eat This, Not That

Kentucky Fried Chicken

• Eat This - 3 Crispy Strips, Green Beans and Corn on the Cob - 470 calories; 22 grams of fat; 1775 miligrams of sodium.
• Not That - KFC Famous Bowl - 740 calories; 35 grams of fat; 2350 miligrams of sodium.
• Did you know? KFC items are the most popularly request items of death row inmates' last meals.

McDonalds

• Eat This - Quarter Pounder (without cheese) - 410 calories; 19 grams of fat; 730 miligrams of sodium.
• Not That - Premium Grilled Chicken Club - 570 calories; 21 grams of fat; 1720 miligrams of sodium.
• Did you know? McDonald's is the worlds largest purchases of beef, potatoes and apples.

6 Healthy Ingredients That Can Help You Stretch Your Budget

You're no doubt feeling the sting of the economy every time you take a trip to the grocery store. How can you make your purchases count and still provide your family fulfilling and nutritious meals? The good news is there's no need to give up flavor for value - the key is finding ingredients that pack the nutrients your family needs while allowing you to stretch your dollar.

Brown Rice - Even during these tough times, brown rice is still affordable and though it takes a bit longer to cook, it can give your family more nutrients per serving that white rice. Make a large batch and freeze it - then just thaw and reheat to serve with your favorite meal.

Whole Chicken - Instead of paying for individual chicken pieces that can be more costly, buy the whole chicken and butcher it yourself. Once you get the hang of it, you can plan out a whole week of meals and have enough left over to make stock for a delicious soup.

Dried Beans - Sure, canned beans are a time save, but dried beans can strech your dollar even more and save you some unneeded sodium and other preservatives. If you're forced to cut back on meat, beans are a great alternative source of protein and are rich in calcium and iron.

Canned Fish - When shopping on a budget, canned tuna can go a long way. You can whip up a batch of tuna fish salad sandwiches, add it to a caserole or toss it with some pasta. If you're looking for an even healthier option, try canned salmon.

Potatoes - Potatoes come in plenty of varieties and can be featured in an endless variety of dishes. From gratins to pies to pancakes to soups to scalloped and mashes potatoes, no other ingredient packs as much value. Sweet potatoes in particular are a great source of Vitamin A and Vitamin C.

Kale - Never tried kale? It's high time you gave this unsung hero of the leafy greens a chance. Packing tons of Vitamin A and Vitamin C and usually costing less than $1 a pound, peppery kale can be a lifesaver in the kitchen. Use the small and tender leaves in salads and wilt the larger leaves and stalks to spice up any dish.

Eat This, Not That

Carl's Jr.

• Eat This - Charbroiled BBQ Chicken Sandwich - 360 calories; 4.5 grams of fat; 1150 miligrams of sodium
• Not That - Charbroiled Santa Fe Chicken Sandwich - 610 calories; 32 grams of fat; 1540 miligrams of sodium
• Breakfast - Not a single entree item has less than 400 calories or 15 grams of fat. The 830 calorie Breakfast Burger is one of the worst breakfast sandwiches in America.

Chick-fil-A

• Eat This - Chick-fil-A Chargrilled Chicken Sandwich - 270 calories; 3.5 grams of fat; 940 miligrams of sodium
• Not That - Chicken Caesar Cool Wrap - 480 calories; 16 grams of fat; 1640 miligrams of sodium
• Don't Even Think About - Handspun Cookies and Cream Milkshake - 790 calories; 33 grams of fat; 660 miligrams of sodium.

Work Out Mistakes That Slow Down Results

Don't: Sacrifice good form for speed
Do: Slow down and stand tall
High intensity exercise may burn lots of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering your intensity. You recruit fewer muscles and burn fewer calories when you're slouched over. The same goes for strength training. Standing while lifting weights can boost your calorie burn by 50 calories per half hour.

Don't: Exercise while parched
Do: Sip at least 15 ounces of water two hours before working out
Nearly every cell in the body is composed of water - without it, they don't function efficiently during exercise. You'll fatigue faster and your workout will feel tougher than it should. So keep sipping during and after your session to replenish what you lose through sweat.

Don't: Read a novel on the treadmill
Do: Listen to music
Reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant amount of calories. Instead, turn on some tunes to increase the duration and intensity of your session.

Don't: Run if you hate it
Do: Pick a cardio routine that's fun
No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and you won't reap the benefits. Find a workout you want to do, rather than one you feel like you have to do.

Don't: Trust gym-machine calorie-burn estimates
Do: Track your burn with a heart rate monitor
Recent research presented at the National Strength and Conditioning Conference found that elliptical trainers often over-estimate calorie burn by an average of thirty percent. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor.

Eat This, Not That

Olive Garden

• Eat This - Linguine Alla Marinara with a Breadstick. 691 calories; 9.5 grams of fat; 1040 miligrams of sodium.
• Not That - Stuffed Chicken Marsala with Garlic Parmesan Mashed Potatoes. 1315 calories; 86 grams of fat; 2550 miligrams of sodium.

Outback Steakhouse

• Eat This - Prime Minister's Prime Rib with Fresh Veggies and Sweet Potato. 730 calories; 39 grams of fat; 65 grams of carbs.
• Not That - Ayers Rock Strip Steak with Sauteed Mushrooms and Loaded Jack Potato. 1450 calories; 85 grams of fat; 87 grams of carbs.
• 1665 - that's the number of steps to the top of the Eiffel Tower. You would have to climb them 2 1/2 times to burn off the 1150 calories in half a Bloomin' Onion appetizer.

Do You Want to Look and Feel Younger?

Whether to avoid wrinkles, protect your ticker, or keep your mind sharp, proper eating is the only real fountain of youth.

Sunflower seeds. These tiny wonders have the highest natural vitamin E contecnt of any food around, and no antioxidant is better at fighting off the aging effects of free radicals.

Spinach and beans. Researchers studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles. The reason? Spinach and beans are full of compounds that help prevent and repair wear and tear on your skin cells as you get older.

Sweet potatoes. Overexposure to the sun is one of the primary reasons we age prematurely. But European researchers recently found that pigments from beta carotene-rich foods like sweet potatoes and carrots can build up in your skin, helping to prevent damange from ultraviolet rays.

Coffee. One of nature's most potent elixirs, coffee has been shown in numerous studies to slow the aging process, fight of Alzheimer's disease and enhance short-term memory.

The 50 Million Pound Challenge

Being overweight is one of our nation's top health problems, so weight loss challenges are not just created for television or the work place, but also for the entire country. Two years ago, Dr. Ian Smith, physician, journalist and author, teamed up with State Farm Insurance to issue a 50 million pound weight loss challenge to Americans. To reach this ambitious goal, participants across the country will get information and tools to take off the pounds, receive and give encouragement, as well as track progress. The process is simple, you can officially sign up, find encouragement and track your progress within their website and pick up a free Challenge kit at a participating State Farm Insurance location.

If you are interested in continuing with a weight loss challenge after the H2O program wraps up, this could be a great way to find support, information and motivation to keep shedding those pounds!

Eat This, Not That

Your Easter Basket

Eat This:

• Cadbury Cream Egg - 150 calories; 5 grams of fat; 22 grams of sugars. This Classic Cadbury egg beats the newer chocolate version by 30 calories and 3 grams of fat
  
• Milky Way Midnight Bar - 220 calories; 8 grams of fat; 29 grams of sugars.


• Hershey's Cookies 'n' Creme Bar - 270 calories; 15 grams of fat; 21 grams of sugars.


• Hershey's Hugs (9 pieces) - 210 calories; 12 grams of fat; 21 grams of sugars,
  

Not That:

• Solid Chocolate Easter Bunny - 920 calories; 52 grams of fat; 92 grams of sugars. Nibble this treat one ear at a time or risk consuming 80% of your daily fat in one sitting.


• Butterfinger bar - 270 calories; 11 grams of fat; 29 grams of sugars.


• Hershey's bar, milk chocolate - 300 calories; 18 grams of fat; 29 grams of sugars.


• Hershey's Kisses, milk chocolate - 230 calories; 13 grams of fat; 21 grams of sugars.

9News Health Fair

Every year, Channel 9 News sponsors a health fair to promote health awareness and to encourage individuals to assume responsibility for their own health. Through the support of approximately 19,000 statewide volunteers, 9Health Fair has helped save thousands of lives by providing free and low-cost health awareness and educational screenings.

Anyone 18 years or older can participate in a 9Health Fair. With over 25 screenings available, your 9Health Fair results, along with an explanation on how to read your results, are delivered directly to you within three to six weeks of your visit. Their team of volunteer registered nurses will contact you within 72 hours of your vist and, if ncessary, provide you with local follow-up resources if your results indicate that a critical or alert health situation is occuring.

Visit http://www.9healthfair.org/ to find a health fair convenient for you, to see what screenings are offered at the health fairs and to learn more about the 9Health Fair.

Build Muscle: Strength Train and Stretch

Weight training builds strength by causing tiny tears in the muscle, which then quickly repairs itself, ending up bigger and stronger. Fast-track your strength gains by adding static stretching - in which you hold a stretch for 10 to 30 seconds - to your routine. Three studies led by Prevention Advisor Wayne L. Westcott, PhD, found that adults who stretched either between or immediately after strength-training exercises developed abuot 20 percent more strength than those who only lifted weights.

Lift and reach: rest at least a minute between sets and use that time to stretch the msucle you've just worked. For instance, if you just did leg extensions, stretch your quadriceps by pulling your right ankle toward your butt while standing on your left leg. Hold each stretch for 20 seconds.

Eat This, Not That

Ben and Jerry's

• Eat This: Strawberry Kiwi Sorbet and Berry Berry Extraordinary Sorbet in a Sugar Cone - 280 calories; 1 gram of fat, 52 grams of sugars
• Not That: Chunky Monkey in a Waffle Cone - 659 calories; 34 grams of fat; 58 grams of sugars
• Little Trick: Order smooth flavors rather than those mixed with baked or candy pieces. Falvors with chunks like peanut butter cups, heath bars or cookie dough contain heavy doses of hydrogenated fat. The healthiest scoops are strawberry, coffee and vanilla, respectively.

Jamba Juice

• Eat This: 24 ounce Peach Perfection Smoothie - 320 calories; .5 grams of fat; 78 carbohydrates.
• Not That: 24 ounce Peanut Butter Moo'd - 840 calories; 21 grams of fat; 139 grams of carbohydrates.
• Did you know? There are 5 servings of fruit in each of the all-fruit smoothies at Jamba Juice (original size). Tacking on a "vita boost" gives you 100% of your daily value of 21 different vitations and minerals, including calcium and vitamins A,C,D,E, and K.

Exercise and Enjoy Colorado!

Even though the warm Colorado days are mixed in with snowstorms, it does mean that spring, summer and outdoor activities are on the way. While hitting the gym is great for your daily workouts, mixing things up with outdoor activities can making burning those calories even more fun! Hiking is a great form of exercise - it burns calories and relieves stress. To increase the intensity of your hike, try running intervals when you go up the steep parts. Bring a water bottle, pack a lunch and make a whole day of it.

We are so lucky to live in a state, where you don't have to go too far to enjoy a beautiful hike. Check out this link to find some good old Colorado hikes. The search feature is great, allowing you to choose the length, difficulty and proximity to Denver of the hike.

http://www.go-colorado.com/Hiking

Rut Busters

Significant weight loss doesn't just happen overnight. It takes time, effort and commitment. Keeping it off can be even harder, especially if you begin to experience weight loss burnout. We all face this in our weight loss quest. Even contestants from the Biggest Loser face temptations that lure them away from their healthy habits. Here are some rut busterss and solutions from Meghan Rabbitt of 24 Hour Fitness:

You get down when the scale stalls. Not seeing all-time lows when you weight yourself can derail anyone's progress. "As you get closer to your goal weight, the pounds will start coming off more slowly - and it can make you feel like you've lost momentum," says Jenn Burke, fitness manager at teh Chesterfield Sport 24 Hour Fitness in Missouri.
The Solution: Quit the scale and pull out a measuring tape. If you're still getting a good mix of cardio and strength training, you're likely still losing inches - even if your weight isn't budging, says Burke. And proof of that whittling waistline will help keep you motivated!

You get out of 'diet' mode. Once you're in your skinny jeans, you many be more likely to hit the buffet with abandon. "When you've reached your goal, it's easier to lose awareness of how many calories are in certain foods," says Janel Bilal, a training at the College Grove Magic Johnson Sport in Carson, California.
The Solution: Induldge - but make up for it with a workout. When Ali Vincent, Biggest Loser season six winner, gives in to temptation, she makes it a point to sweat off those extra calories. "It's a choice," says Vincent. "Either you make the choice to have the chocolate cake and work out more, or you eat the cake, do nothing and gain weight."

You hit a dreaded plateau and lose your mojo. Months of doing the same cardio and weights circuit may have worked wonders for a while, but eventually, your muscle fibers master those movements and don't need as much energy to do them (meaning: your body stos ravaging for extra calories to complete the task). The result? You get frustrated that your go-to routine isn't working anymore.
The Solution: Mix things up. To give your body the stimulus it needs, try something you've never done before. Sign up for a 5K race if you usually use the elliptical, or use free weights if you're always on the weight machines. Even better: try a team sport, like volleyball or indoor soccer, to work your muscles in ways that are hard to mimic at the gym.

Eat This, Not That

Chilis

• Eat This: Classic Chicken Fajitas; 370 calories; 11 grams of fat
• Not That: Crispy Sweet Chili Glazed Chicken Crispers; 1930 calories; 112 grams of fat - this meal has the calorie equivalent of eating an entire medium 12-inch Pizza Hut Pepperoni Pizza!
• Don't Even Think About: the Awesome Blossom; 2710 calories; 203 grams of fat; 194 carbohydrates.

Panda Express

• Eat This: Broccoli Beef with Mushroom Chicken and Mixed Veggies; 350 calories; 17 grams of fat
• Not That: Kung Pao Chicken with BBQ Pork and Steamed Rice; 1060 calories; 40.5 grams of fat
• Little Trick: Skip rice and noodles entirely. Even the basic steamed rice has 380 calories and 81 grams of carbohydrates.

Healthy Dessert? It's possible!

Honeyed Yogurt and Blueberry Tart with Ginger Crust

Ingredients 10 whole graham crackers, broken into pieces
1/4 cup crystallized ginger, finely chopped
1 tablespoon sugar
Pinch of salt
3 tablespoons unsalted butter, melted
1 large egg white
2 cups Greek-style nonfat yogurt, grained overnight
2 tablespoons honey
1 1/2 cups blueberries (9 ounces)

Directions
1. Pre-heat the oven to 350 degrees. Spray a 14 by 4 1/2 inch rectangular fulted tart pan with a removable bottom with cooking spray. In a food processor, pulse the graham crackers with the crystalized ginger, sugar and salt until finely ground. Add the butter and egg white and pulse until the crumbs are evenly coated. Press the crumbs evenly over the bottom and up the sides of the tart pan. Bake for about 20 minutes, until the crust is lightly browned. Let the crust cool completely.

2. In a medium bowl, mix the drained yogurt with the honey. Spread the yogurt in the crust and arrange the blueberries over the surfacea of the yogurt. Cut the tart in slices and serve.

One Serving - 134 calories, 5 grams of fat, 18 grams of carbs and 1 gram of fiber.

78 Ways to Cut 100 Calories

Check out this article from Women's Health Magazine regarding simple ways that you can cut 100 calories from your daily diet throughout the day. Here are a couple examples:

• Breakfast - ditch the pop-tart for a slice of high fiber toast with strawberry jam.
• Lunch - pass up croutons from the salad bar.
• Happy Hour - nurse a single glass of wine instead of downing two beers.
• On your snack break - Lay off the Lay's Classic Potato Chips and have a handful of Rold Gold pretzels instead.
• Dessert - Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• In the kitchen - use chicken broth (low-sodium is best) rather than oil to saute meat and veggies.
• At the drive-thru - Go for grill marks. Order a flame-broiled chicken sandwich rather than one that's breaded (and usually fried in oil).
• When you're not cooking - request the lemon chicken with white rice, not fried.

New lifestyle – new vocabulary

Quinoa – a healthy crop that was commonly grown by American Indians in pre-Columbian time. It is rich in protein and amino acids and is also a good source of fiber, magnesium and iron. It is gluten free and easy to digest. Ways to enjoy: cook like rice for a healthy side dish, use as a bread substitute in meatloaf, get quinoa noodles in your local grocery store.

Low-impact sport or exercise – any physical sport with minimal wear and trauma to weight-bearing joints, especially of the foot, knee, hip. If you are not big on exercising, have an injury or condition that might contribute to an injury or if you are recovering from a surgery, low-impact is a way to go. Swimming, bicycling, rowing, yoga, working out on a treadmill are all low-impact ways to burn the calories and stay in shape.

Omega-3 fatty acids – this is not a name for a space station, but an important nutrient that promotes healthy heart and brain function and is present in such common products as fish, kiwi, flax seed oil, and sadly forgotten lingonberry.

Pedometer – detects each motion of your hips and counts your steps. This device could help you to become more aware of how much you actually move in your regular day. And it can be found in any pharmacy. Depending on a model, prices range from $2 to $25.

Partially hydrogenated oil – evil ingredient that might be hiding in your favorite baked goods. Partially hydrogenated oil contributes to higher amounts of trans fats, which in turn are responsible for raising your bad cholesterol and lowering your good cholesterol. Ultimately, partially hydrogenated oils increase risk of heart desease. If the packaging says “Zero trans fat”, it might be most likely per serving. So, make sure to screen ingredients for any presence of partially hydrogenated oils before making your choice. At the end, you can always eat just recommended serving and be save.

Crash dieting – any diet where one deprives himself of basic nutrition. Although it can bring quick weight loss, your body would be exhausted and you might literally crash. It is important to keep your body hydrated and supplied with valuable elements that help you fight decease, stay energetic and well-spirited. - posted by Natalia T.

Eat This, Not That

Subway

• Eat This: 6-inch Double Roast Beef Sub; 360 calories; 7 grams of fat
• Not That: 6-inch Tuna Sub; 530 calories; 31 grams of fat
• Did you know? A recent study found that subjects ate 350 calories more at Subway than they did at McDonalds. Researchers call it the "health halo" - the tendency for diners to overeat when they believe they're eating at a healthy restaurant.

Panera Bread

• Eat This: BBQ Chicken Crispani; 380 calories; 15 grams of fat
• Not That: Sierra Turkey Sandwich; 840 calories; 40 grams of fat
• Don't Even Think About: Italian Combo Sandwich; 1100 calories; 56 grams of fat.

Always Wanting More?

If you find yourself having a hard time resisting the siren call of the kitchen or a second trip through the High Plains cafeteria line when you know you are not hungry, try using a delay/distraction technique. If you get the urge to nibble when you know you are not hungry, wait 10 minutes. Drink water, pick up a magazine, check-email. It's not easy at first, but the idea is to drive a wedge between your emotional feeling and its habitual response. More times than not, after that 10 minutes, you won't even want that extra serving of french fries.

Start Walking ~ Denver

You shouldn't need an excuse to get up and start walking, but if you need some extra motivation.....

Take an important step towards a healthier you! Grab your friends, family, and co-workers and join the American Heart Association on Wednesday, April 8, 2009, at Skyline Park on 17th and Arapahoe, in Downtown Denver for a mid-day rally and one-mile walk in the fight against heart disease and stroke. This is a day that adults nationwide can make the pledge to Start! walking and to become active and heart healthy. This year, the American Heart Association has partnered with the Downtown Denver Partnership to create a permanent Start! Walking Path in Downtown Denver. The path stretches from Larimer Street to California, passes by the Convention Center, parts of the 16th Street Mall, and begins and ends at Skyline Park. Come downtown on April 8th and Start! Walking! Celebration Rally begins at Noon followed by the inaugural walking on the new Downtown Denver Start! Walking Path!

Physical inactivity is a huge problem nationally and locally. Seventy percent of Americans don't get enough exercise. Start! is an exciting national physical activity campaign that encourages all Americans to live longer and healthier by making walking part of their daily lives. Walking has the lowest dropout rate of any physical activity, and yet it is the simplest positive change you can make to effectively improve your heart health. Studies show that adults may gain as many as two hours of life expectancy for each hour of regular, vigorous exercise.

For more information, visit the website: www.heart.org/start.

Posted by H2O Member: Travel Lite

Eat This, Not That

Krispy Kreme

• Eat This: Whole wheat glazed donut; 180 calories; 11 grams of fat; 10 grams of sugars.
• Not That: Glazed blueberry cake donut; 330 calories; 17 grams of fat; 28 grams of sugars.
• Don't Even Think About: 20oz Chocolate, Chocloate Chiller; 1050 calories; 42 grams of fat; 100 grams of sugars.

Wendy's

• Eat This: Ultimate Grilled Chicken Sandwich with side salad and reduced fat creamy ranch and medium iced tea; 650 calories; 44 grams of fat.
• Not That: Roasted turkey and Swiss Frescata with medium fries and medium Coke; 1110 calories; 40 grams of fat.

The Ten Best Foods for Your Heart

Heart disease is often silent, hits without warning and kills an American every 26 seconds. A heart healthy diet can reduce your LDL ("bad") cholesterol by 30% - a similar drop to what you get by taking heart medication. These foods are dietary magic bullets: they lower LDL cholesterol, raise "good" HDL cholesterol, and best of all, they don't require a prescription!

1. Nuts
2. Fish
3. Oats
4. Avocados
5. Black Beans
6. Flaxseed
7. Green Tea
8. Watermelon
9. Spinach
10. Red Wine

Digital Food Journal

Show your friends what you ate over the weekend!

Although writing down each little thing you eat and drink can be taxing, it is proven to help with weight loss. When you know that you have to write down each potato chip, cocktail, coffee and cookie that you eat or drink, it's easier to just say no. But if keeping a food journal isn't your style, try keeping a digital food journal. Using your cell phone or digital camera take a pic of all your meals and snacks. Try it for a day or a weekend and then show your healthy eating photos to the members of your H2O team!

(you didn't have this, did you?)

Eat This, Not That

Pizza

• Eat This - 2 slices of Domino's large (thin crust) cheese pizza - which has 360 calories and 19 grams of fat.
• Not That - 2 slices of Pizza Hut large (thick crust) cheese pizza - which has 560 calories and 24 grams of fat.

Beer

• Eat This - Guiness Draught - which has 126 calories and 10 grams of carbs.
• Not That - Sierra Nevada Pale Ale - which has 175 calories and 14 grams of carbs.

Cheeseburger

• Eat This - McDonalds Big Mac - which has 540 calories and 29 grams of fat.
• Not That - Burger King Whopper - which has 760 calories and 47 grams of fat.

Order Smarter at Your Favorite Coffee Shop

If you're the type of person that can't start their morning without a daily run to Starbucks, there's hope for you yet. Here are three surprising steps to ordering better the next time you're in line:

1. Make it a Cappuccino. A cappuccino is the better choice when compared to a latte. It has more foam than milk, so it ends up with fewer calories per fluid ounce. Here's proof: a tall non-fat cappucino has 60 calories; a tall non-fat latte has 100 calories.

2. Nix the Venti. Tempted to orded a venti (20 ounce) cappuccino to get more caffeine? You'll also get almost double t he calories. Instead, order a tall (12 ounce) cappuccino with two shots of espresso (the same amount you would get from a venti).


3. Go Fat-Free. This is a no-brainer in terms of your diet, but here's a new reason to go skim: it actually foams better than 2 percent or whole milk. Why? Since it countains less fat, the bubbles don't get weighed down as much as with regular milk.

Portion Control - Simplified

One of the key ways to lose weight and maintain a healthy weight is through portion control. According to WebMD, research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.

A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups and tablespoons, simply compare the service sizes of particular foods to familiar physical objects. For example, a single serving of:

• Fruit and vegetables is about the size of your fist
• Pasta is about the size of one scoop of ice cream
• Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers)
• Snacks such as pretzels and chips is about the size of a cupped handful
• Potato is the size of a computer mouse
• Bagel is the size of a hockey puck
• Pancake is the size of a compact disc
• Cheese is the size of a pair of dice or the size of your wholethumb (from the tip to the base).

Eat This, Not That

It's already been mentioned that H2O is about making healthy choices. There are too many diets out there that are so restricting, they are almost impossible to follow or stick to. And even more difficult is trying to stick to a diet when you are dining out or making a quick stop at a fast food restaurant. It's enough to make you want to give up on your diet all together!

There's a book called, "Eat This, Not That" that gives readers tips on thousands of simple food swaps that can save you lots of calories every time you eat, even when you eat out. Here's what I mean:

At Chipotle - you can cut 498 calories out of your chicken burrito just by ordering it as a bowl (without the tortilla) and asking them to hold the rice. Same great taste with 83 fewer grams of carbs!

At Cold Stone Creamery - you can save 40 calories and 2 grams of fat by choosing shaved chocolate, not chocolate chips, as your topping. Sure you're indulging, by why not indulge smartly?!

At McDonalds - an Egg McMuffin is actually a healthy choice with just 300 calories. Their hotcakes actually pack more than double that amount of calories!


Be sure to check in on this blog every Wednesday for even more tips from "Eat This, Not That."

The Most Important Meal of the Day

If you came in to work this morning, you probably noticed the 'healthy' back door day. Beginning the day with even a small breakfast can make all the difference when trying to lose weight.

The mistaken view is that consuming fewer calories will mean a slimmer figure. While there is some truth to this, missing breakfast is not the right time to cut down on calories in order to lose weight. The metabolism is slower in people who miss breakfast, which can actually hinder a person from losing weight, rather than help them. The National Weight Loss Registry, which has helped thousands of people successfully lose weight and keep it off strongly encourages people to eat breakfast as part of their weight loss program. Breakfast eaters are also more likely to avoid unhealthy mid-morning snacks if they have eaten a healthy breakfast, which will help them to maintain a healthy weight and keep excess weight off in the long term.

According to the Mayo Clinic, here are some food items that form the core of a healthy breakfast:

• Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers or melba toast.
• Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat, poultry or fish (such as water-packed tuna or slices of salmon.)
• Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage cheese and natural cheeses.
• Fruits and vedgetables. Options include fresh fruits and veggies or 100% juice beverages without added sugar.

An Easy Way to Get Started - Drink More Water

As our weight loss contest's name is H2O, a great way to get started is to acknowledge how beneficial drinking more water can be to your weight loss quest. Make your daily water intake goal half your body weight in ounces. So if you weigh 150 pounds, be sure that you are consuming at least 75 ounces of water a day.

Drinking water has been proven to rev up your metabolism. German researchers reported that after test subjects drank just two cups of water, their metabolism soared 30% and stayed elevated for 30-40 minutes. What that means in weight loss terms is that drinking water increase the calories you burn while exercising. After your exercise session is completed and you drink more water, you continue to burn more calories. This is good news also for associates in the hotel who sit in front a computer for the majority of their day. The metabolism is still affected in a positive way by drinking water, even while not working out.

Welcome to H2O

Getting in shape and improving your health can be hard. Staying motivated can be even harder. That's where H2O comes in. H20 is a voluntary weight-loss challenge in which associates have the opportunity to use team support, friendly competition and incentives to make postive changes to their lifestyle in hopes of losing some weight.

Every one of us is different when it comes to our choice of exercise, what we like to eat (and what we can't stop ourselves from eating) and what it takes for us to stay on track. Part of H2O's goal is to provide you with many different options of ways to lose that weight. This blog is just one of the ways. It can be helpful to read articles from experts, hear what has worked for your peers and even what your peers are struggling with.

This blog has been set up as a team blog, which means that anyone can create a post. After the H2O sign-up period, all participants will receive the log-in, password and instructions on how to post. It's pretty simple to create a post, even if you are unfamiliar with blogging :)