Week 12 Results

Sorry, I had to make a change as I missed someone's weigh in, if I missed anyone else's please let me know!!

NAME "WEEK 12 "AMOUNT OWED"
Cheryl McClellan No Weigh In FF $0
Linda Bayliss (-) 2.4 $5
Sandy Bayliss No Weigh In FF $10
Chelsey Best No Weigh In FF $25
Amy Walsh (+) 1.2 FF $5
Andy Walsh No Weigh In FF $25
Jodi Beachy (-) 1.1 $0
Jenn Vaske No Weigh In FF $20
Angie Michel (-) 1.1 $5
Camille Opp No Weigh In FF $5
Erin Maxwell No Weigh In FF $5
Todd Maxwell (-) 1.2 $0
Tom Jackson (+) 3.6 FF $25
Lori Becker No Weigh In FF $0
Katrina Brown (+) 1.2 FF $0
Isaiah McGee (-) 2.5 $5
Devin Rowling No Weigh In FF $20

Week 11 Results

Cheryl McClellan (-) 1 $5
Linda Bayliss (-) 3 $5
Sandy Bayliss (+) 1 FF $25
Chelsey Best (-) 1.4 $20
Amy Walsh (-) 0.6 FF $5
Andy Walsh (-) 1 $20
Jodi Beachy (+) 1.1 FF $0
Jenn Vaske No Weigh In FF $15
Angie Michel No Weigh In FF $5
Camille Opp (-) 1.2 $0
Erin Maxwell (-) 1.4 $0
Todd Maxwell (-) 1.2 $0
Tom Jackson (-) 4.4 $20
Lori Becker (+) 1.2 FF $35
Katrina Brown (-) 1 $20
Isaiah McGee (-) 0.0 FF $5
Devin Rowling (+) 4.6 FF $15

Long term weight loss

Long-term weight loss is not an easy goal to achieve. Before you get started on a weight loss program, consider the following tips. They should help you reach your goal of obtaining and maintaining a healthy weight.

Set the Right Weight Loss Goals
Setting effective weight loss goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control. Successful weight managers are those who select two or three goals at a time that they are willing to take on.

Keep in mind that effective weight loss goals are specific, attainable, and forgiving. For example, "exercise more" is a wonderful goal, but it's not specific. "Walk five miles everyday" is specific and measurable, but is it attainable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, five days each week" is specific, attainable, and forgiving.

Reward Weight Loss Success (But Not With Food!)
Rewards that you can control can be used to encourage you to attain your weight loss goals, especially those that have been difficult for you to reach.

An effective reward is something that is desirable, timely, and contingent on meeting your goal. Rewards may include treating yourself to a movie or music CD or taking an afternoon off from work or just an hour of quiet time away from family. Keep in mind that numerous small rewards, delivered for meeting smaller goals, are more effective than bigger rewards, requiring a long, difficult effort.

Balance Your (Food) Checkbook
This means that you should monitor your lifestyle by observing and recording some aspect of your eating and exercising behaviors, such as how many calories you eat in a day, how many servings of fruits and vegetables you eat per day, how often and for how long you exercise, etc., or an outcome of these behaviors, such as weight.

Doing this can really help you determine how you are doing and what you need to do to meet your weight loss goals.

Avoid Eating and Food Triggers
Identify those social and environmental cues that tend to encourage undesired eating, and then work to change those cues. For example, you may learn that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee pot.

Then work to sever the association of eating with the cue (don't eat while watching television), avoid or eliminate the cue (leave coffee room immediately after pouring coffee). In general, visible and accessible food items are often cues for unplanned eating.

Get the (Fullness) Message
Changing the way you go about eating can make it easier to eat less and lose weight without feeling deprived. It takes 15 or more minutes for your brain to get the message you've been fed. So slow down the rate that you eat food. That will allow satiety (fullness) signals to begin to develop by the end of the meal. Eating lots of vegetables or fruit can also make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear smaller. In addition, changing your eating schedule, or setting one, can help you reach your goal, especially if you tend to skip, or delay, meals and overeat later.

Benefits of Flaxseed

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries: flaxseed.

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:
Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
Fiber. Flaxseed contains both the soluble and insoluble types.

The Health Benefits of Flax
Research indicates that flax’s possible health benefits include reducing the risks of certain cancers as well as cardiovascular disease and lung disease.

Cancer
Recent studies have suggested that flaxseed may have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer. In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. Lignans may help protect against cancer by:
Blocking enzymes that are involved in hormone metabolism.
Interfering with the growth and spread of tumor cells.

Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease.

Cardiovascular Disease
Research suggests that plant omega-3s help the cardiovascular system via several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. New research also suggests significant blood pressure-lowering effects of flaxseed.

Several studies have suggested that diets rich in flaxseed omega-3s help prevent hardening of the arteries and keep plaque from being deposited in the arteries, partly by keeping white blood cells from sticking to the blood vessels’ inner linings. Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%.

Eating flaxseed daily may help your cholesterol levels, too. Small particles of LDL or "bad" cholesterol in the bloodstream have been linked to an increased risk of heart disease, obesity, diabetes, and metabolic syndrome.

Diabetes
Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar (as measured by hemoglobin A1c blood tests in adults with type 2 diabetes).

Inflammation
Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as Parkinson's disease and asthma) by helping to block the release of certain pro-inflammatory agents.

The plant omega-3 ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents. Reducing inflammatory reactions associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.

Hot Flashes
One preliminary study on menopausal women, published in 2007, reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut the women's hot flashes in half. And the intensity of their hot flashes dropped by 57%. The women noticed a difference after taking the daily flaxseed for just one week, and achieved the maximum benefit within two weeks.

Flaxseed Isn't a Magic Bullet
It's tempting to think of flaxseed as a super food due to so many potential health benefits. But keep in mind there is no magic food or nutrient that guarantees improved health. What matters is consistently making great dietary choices as part of an overall healthy lifestyle.

Who Shouldn’t Use Flaxseed?
Until more is known, Thompson says pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed. Our own animal studies showed that flaxseed exposure during these stages may be protective against breast cancer in the offspring, but a study of another investigator showed the opposite effect.

Tips for Using Flaxseed
Many experts believe it's better to consume flaxseed than flax oil (which contains just part of the seed) so you get all the components. But stay tuned as researchers continue to investigate. Ground flaxseed, in general, is a great first choice but there may be specific situations where flax oil or the lignans (taken in amounts naturally found in flaxseed) might be as good.

And how much flaxseed do you need? The optimum dose to obtain health benefits is not yet known. But 1-2 tablespoons of ground flaxseed a day is currently the suggested dose.

Here are more tips for using, buying, and storing flaxseed:
Buy it ground or grind it yourself. Flaxseed, when eaten whole, is more likely to pass through the intestinal tract undigested, which means your body doesn't get all the healthful components. If you want to grind flaxseed yourself, those little electric coffee grinders seem to work best.
Milled = ground = flax meal. Don’t be confused by the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
Buy either brown or golden flaxseed. Golden flaxseed is easier on the eyes, but brown flaxseed is easier to find in most supermarkets. There is very little difference nutritionally between the two, so the choice is up to you.
Find it in stores or on the Internet. Many supermarket chains now carry ground flaxseed (or flaxmeal). It’s usually in the flour or "grain" aisle or the whole-grain cereal section, often sold in 1-pound bags. You can also find it in health food stores, or order it through various web sites.
Check the product label. When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
Hide flaxseed in dark, moist dishes. The dishes that hide flaxseed the best usually have a darkly colored sauces or meat mixtures. No one tends to notice flaxseed when it's stirred into enchilada casserole, chicken parmesan, chili, beef stew, meatloaf or meatballs. For a 4-serving casserole, you can usually get away with adding 2-4 tablespoons of ground flaxseed. For a dish serving 6-8, use 4-8 tablespoons.
Use it in baking. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.
Keep it in the freezer. The best place to store ground flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you bought it in, or in a plastic sealable bag if you ground it yourself. The freezer will keep the ground flax from oxidizing and losing its nutritional potency.
Whole flaxseed keeps longer. The outside shell in whole flaxseed appears to keep the fatty acids inside well protected. It’s a good idea to keep your whole flaxseed in a dark, cool place until you grind it. But as long as it is dry and of good quality, whole flaxseed can be stored at room temperature for up to a year.

Ready to try flaxseed? Here’s a recipe to get you started from The Flax Cookbook:

Fruity Flaxseed Muffins
These moist and high-flavor flax muffins really do taste better than they sound.

Ingredients:
1/2 cup crushed pineapple with juice, canned
1/2 cup finely chopped apples (with peel)
2 tablespoons canola oil
1 large egg, higher omega-3 if available, beaten lightly
2 egg whites (or 1/4 cup egg substitute)
1 cup fat free sour cream
1/4 cup dark molasses
1/2 cup raisins, currants (or any other dried fruit, chopped)
1 1/4 cup unbleached white flour
1/2 cup whole-wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
3/4 cup ground flaxseed

Directions:
Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of canola cooking spray.
In large mixing bowl, beat together the pineapple with juice, apples, canola oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
In medium bowl, whisk together flours, baking powder, baking soda, salt and flaxseed. Beating on low speed, add flaxseed mixture to sour cream mixture just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
Bake in center of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

Yield: 12 muffins

Nutritional Analysis: Per muffin: 194 calories, 5 g protein, 31 g carbohydrate, 5.5 g fat, .8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg sodium, 1.7 g omega-3 fatty acids. Calories from fat: 28%.

Eat when you are stressed? Here are some stress busting moves!

Laugh Out Loud
Feeling stressed about work and family responsibilities? There are plenty of quick things you can do to reduce your tension. Throw a comedy into the DVD player, invite over some friends, and share a few good laughs. Every time you crack up, increased oxygen courses to your organs, blood flow increases, and stress evaporates. In fact, just thinking about having a good laugh is enough to lower your stress hormone levels.

Pet Your Dog
Your pet not only gives you unconditional love, but he's also good for your health. When you pet your dog even for just a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin. At the same time, it decreases the amount of the damaging stress hormones that are released. That can mean lower blood pressure, less anxiety, and even a boost in immunity.

Clean the Clutter
Being surrounded by too much stuff can be overwhelming and contribute to stress. It brings on anxiety when you can't find your checkbook, your child's homework, or the utility bill. So de-clutter to de-stress. Tackle a drawer, a shelf, or a tabletop at a time. An uncluttered space can feel satisfying and restorative. As an added plus, spring cleaning is good exercise, burning more than 250 calories an hour.

Mow the Lawn
Cutting the lawn might sound like work, but the smell of freshly mown grass actually can make you feel more relaxed. Scientists say chemicals from newly cut grass help block the release of stress hormones in the brain. Just remember to wear earplugs to drown out the mower, because too much loud noise can send your stress rate soaring again.

Drink Some Orange Juice
The tart beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively, in part by lowering levels of stress hormones like cortisol. As an added bonus, vitamin C-rich foods such as orange juice, grapefruit juice, strawberries, or sweet red peppers can help boost your immune system.

Sing a Song
Turn up the radio in the car or start crooning in the shower. No matter how out of tune you are, singing can make you feel happier. Choral members who were surveyed said singing put them in a better mood and made them feel less stressed. Singing also can be good for your breathing and posture, as well as your heart and immune system.

Take a Walk
Exercise is a great way to ease stress. It helps your body produce endorphins -- the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what's making you anxious. Exercising in warm, sunny weather can boost your mood. And if you walk briskly for at least 30 minutes, you'll meet daily exercise recommendations, and ramp up stress-busting benefits even more.

Chew Some Gum
Chewing gum can do more than freshen your breath. According to research, chewing a stick of gum also seems to reduce stress and anxiety, as well as improve mental performance during tasks. In one study, not only did gum chewers report they were less stressed, they were also less depressed and less likely to see a doctor for high blood pressure or high cholesterol.

Have Sex
When you're stressed out, getting frisky might be the last thing on your mind. But having sex is actually a great way to relieve tension and ease stress. Sex lowers blood pressure, boosts self-esteem, and increases feelings of intimacy with your partner. It can also help you sleep better, which is a great benefit when you've spent sleepless nights stressing about problems.

Take a Deep Breath
Aromatherapy isn't just for spas. No matter where you are, taking a deep whiff of lavender or rosemary can put you into a more relaxed state. Inhaling those aromas can lower your levels of the stress hormone cortisol. But just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.

10 Painless ways to lose weight

Making just a few simple lifestyle changes can pack a big weight loss punch over time and make you able to keep it off.

1. Add, Don't Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

Don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out
If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out, the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking
Walking when the weather's nice is a super-easy way to keep fit. Enjoy the seasons, even a five minute walk is a five minute walk. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, it helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, water!

5. Because Hydration Helps -- Really!
Down some water before a meal and you won't feel so famished, drinking a glass of water before a meal helps you watch what you eat. For the compulsive snacker it's a great idea to keep no-calorie beverages at hand as a way to keep your mouth busy and less likely to snack on junk food.

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too. Finally, keeping your body refreshed with plenty of water may also help your workout, you can exercise more, and longer, than if you don't drink water.

6. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate. You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group,the community, the partnership, whether online or in person, it really helps. Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask? Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

8. Size Matters
While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more. People go by physical cues,when they eat. We know we've had enough because we see the bottom of our bowl or plate.

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time. Those you kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips
Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!

Week 10 Results

Cheryl McClellan +.8 - FF
Linda Bayliss -1.0
Sandy Bayliss -1.0
Chelsey Best - No Weigh in - FF
Amy Walsh -0.4 - FF
Andy Walsh +3.5 - FF
Jodi Beachy -2
Jenn Vaske -0 - FF
Angie Michel -0 FF
Camille Opp -4
Erin Maxwell -2
Todd Maxwell -1
Tom Jackson -2.2
Lori Becker -2.4
Katrina Brown +1 - FF
Isaiah McGee -3
Devin Rowling +4.2 - FF

Healthy Pumpkin Foods

From your local Cheesecake Factory to David Letterman's mom, no one seems to do anything with this fall favorite but mix it with sugar and heavy cream and make pumpkin pie. That's a thigh-inflating shame, because the giant orbs are a great source of beta-carotene, the orange-tinted plant pigment that our bodies use to make the eye-protecting, disease-fighting antioxidant vitamin A. "Half a cup of healthy pumpkin provides nearly 200 percent of your daily requirement of A," says Althea Zanecosky, R.D., a consultant dietitian based in Philadelphia. We dug through the patch to find foods for your pumpkin fix without the fattening extras. Add them to your favorite fall recipes for a fix without the guilt.

1. Alfonso Gourmet Pasta Pumpkin Ravioli
Padded with roasted pumpkin, raisins, walnuts, and cream cheese, these striped pasta pillows melt in your mouth like warm pumpkin cheesecake. You get 66 percent of your daily vitamin A requirement in a 290-calorie, 5-piece serving. ($14 per pound, alfonsogourmetpasta.com)

2. Sgt. Pepper's Pumpkin Chipotle Sauce
Subtly sweet (thanks to brown sugar), a little bit sour (from apple cider vinegar), and pretty damn hot, this uniquely delicious sauce turns an average meal into a trick-or-treat for your tongue. Pour it on just about anything: turkey sandwiches, pork chops, sweet potatoes, chili... ($5 for a 5 oz bottle, tearsofjoysauces.com)

3. Kashi TLC Pumpkin Spice Flax
Pumpkin seeds pack impressive nutrition into a tiny package -- a quarter cup supplies 30 percent of the RDA for fatigue-fighting iron and 13 percent for bone-fortifying magnesium. If you don't love the gum-shredding shells, get your roasted seeds in this crunchy granola bar. Two Kashi TLC bars have 180 calories with 4 grams of fiber and 6 grams of protein. ($5 a box, amazon.com)

4. Nature's Path Organic FlaxPlus -- Pumpkin Raisin Crunch
High-fiber cereal gets a pumpkin-seed infusion in this 100 percent organic mix made with rolled oats, brown-rice flour, and flaxseeds. A three-quarter-cup serving fills you up with 9 grams of slimming fiber for 200 calories. And yes, you can really taste the pumpkin. ($4 for a 12.35 oz box, worldpantry.com)

5. Kozlowski Farms Old-Fashioned Pumpkin Butter
This creamy spread with a rich, healthy pumpkin flavor is heaven on a whole-wheat bagel or an English muffin. Or turn plain yogurt into a late-night dessert: A tablespoon adds 35 calories, zero fat, and 30 percent of the RDA of vitamin A. Your heart -- and skin-tight Halloween costume -- will thank you for it. ($5 for a 10 oz jar, kozlowskifarms.com)

Excercise in the Morning to Lose Weight

There's no getting around it: To lose weight and keep it off, you need to exercise. But some days that hardly seems possible. Our days are overbooked already! Yet experts agree - exercise must become part of your overall daily lifestyle. And starting the morning with exercise is the best habit of all. The key is getting exercise whenever you can - whether it's morning, afternoon, or evening, your goal is to move your body as much as possible.

But by starting your morning with physical activity, you set the day's pace, by doing the bulk of exercise first thing in the morning, you get your exercise in before other distractions can intrude. We can all relate to that -- because once the day gets going, it's hard to get off the treadmill called life.

The Case for Morning Exercise
Research suggests that morning exercise improves sleep, a benefit that could also promote weight loss. One study of overweight women between the ages of 50 to 75 showed that those who engaged in consistent morning exercise (about four hours a week) slept better than those who exercised less. The evening exercisers had more trouble falling asleep - even if they fit in the four hours a week.

The connection of sleep and weight loss: We know that if you have poor quality sleep, it influences certain hormones that control appetite. It is possible that by exercising in the morning -- instead of evening - the exercise affects the body's circadian rhythm (your internal body clock) so you get better-quality sleep. Good sleep helps control the hormonal balance that helps control appetite.

Think of your morning exercise like a business appointment - one you can't easily cancel, it takes discipline. But if you're overweight, you're at risk for a heart attack. If you don't do something about your weight, it's indirect self-destructive behavior. It's the same as smoking a pack of cigarettes daily. This has got to be the highest priority because it's your health.

Working Exercise Into Your Life
One way to make exercise a daily habit is to integrate your workout into your regular life. Physical activity - not just exercise per se -- can become part of your daily routine, people think they have to strap on running shoes and run a marathon to call it exercise. I talk more about integrating physical activity into your daily lifestyle.

When you go to the mall, the grocery store, the office, park your car as far away from the front door as you can. Take the stairs rather than the elevator. These are habits you can get used to. They will become common practice.

Structured physical activity is also important. Walking, yoga, lifting weights, biking, running, and swimming - could all be a morning exercise choice. Here's an estimate of the average calorie-burn potential from 30 minutes of exercise:

Vigorous Exercise
Running or jogging (5 mph) = 295 calories
Bicycling (10 mph or more) = 195 calories
Swimming (slow freestyle laps) = 255 calories
Aerobics = 240 calories
Basketball = 220 calories

Moderate Exercise
Walking (3.5 miles mph) = 140 calories
Weight training (light workout) = 110 calories
Stretching = 90 calories
Biking (less than 10 mph) = 145 calories
Dancing = 165 calories

One recent study noted that yoga - a popular morning activity - can help prevent the dreaded middle-age spread and even help shed unwanted pounds. Researchers looked at normal and overweight men and women who practiced yoga regularly (at least one session of 30 minutes or more per week) for four years or more. It compared their weight with the weight of people who didn't do yoga.

Normal-weight people who practiced yoga gained less than those who didn't practice yoga. Overweight people who practiced yoga lost an average of 5 pounds; those who didn't practice gained about 14 pounds. Yoga's effect may have more to do with body awareness than the actual calories burned during the average session, researchers say. During yoga practice, you are more aware of your body - which can prompt you to quit eating when you're full.

Getting Started on Your Exercise Routine
If you're really trying to lose weight and keep it off, work toward a goal of 60 to 90 minutes of exercise most days of the week. But that's a lot to ask someone who's just starting out, if that's you, try it in 10-minute chunks of time at first -- several times a day, several days a week.

To get your morning exercise ritual going, here are some tips.

Talk to a doctor first. If you are overweight and if you have risk factors for heart disease - high blood pressure, high cholesterol, or family history of heart disease - get your doctor's OK before starting an exercise program.

Start with walking. Set short-term goals - 10 minutes, 15 minutes, etc. Gradually increase the number of days. Walking a dog is great because it gets you out for 20 minutes in the morning, and then 20 more at night. You can't ask anyone to immediately start exercising for 90 minutes. You have to start with lifestyle changes and increase from there.

Consider a health club. Some people need a lot of variety to stay interested in exercise. That's where health clubs are great. They always keep people's interest piqued on exercise. And if you're paying for it, you're likely to go.

Buy or rent workout tapes or DVDs. If you prefer a quiet start to the day, try tapes and DVDs that feature yoga, weight training, and aerobic workout programs. Be sure to check who created them, however. Some programs marketed by celebrities don't have good science behind them. Look at the advisory board or advisor on the label. The good ones have an exercise physiologist as an advisor.

Don't forget weekends. If you make exercise part of your everyday lifestyle, stick with it on weekends, too. Keep treating it as an appointment. Don't let anything interfere. It's your protected time and nothing else intrudes, you are keeping this commitment to yourself. This is something good that you're doing for yourself.

Week 9 Results!

Cheryl McClellan(+) 0.6 FF
Linda Bayliss No Weigh In FF
Sandy Bayliss (+) 0.9 FF
Chelsey Best (-) 2.2
Amy Walsh (-) 1.4
Andy Walsh (-) 1.5
Jodi Beachy (-) 2.0
Jenn Vaske (+) 1.2 FF
Angie Michel (-) 0.1 FF
Camille Opp (-) 1.4
Erin Maxwell No Weigh in FF
Todd Maxwell (-) 1.0
Tom Jackson (+) 2.8 FF
Lori Becker (+) 3.6 FF
Katrina Brown (-) 1.0
Isaiah McGee (-) 2.0
Devin Rowling (-) 1.4

Secrets for a well stocked kitchen and healthy meals

A well-stocked kitchen saves time, money, and provides the basics for quick, easy meals for the entire family. With the demands of a busy life, most meals at home are whipped up from the contents of a well-stocked refrigerator, freezer, and pantry. Leisurely cooking is reserved for weekends and special occasions.

Planning Saves Time and Money
Stocking the kitchen with healthy foods and planning a weekly menu saves time and money. Savings come from less-frequent trips to pick up forgotten ingredients, creative use of leftovers, and not throwing away spoiled food. Advanced menu planning takes the guesswork out of what to have for dinner each night and makes trips for fast food or take-out less likely.

It all starts with a well-thought-out grocery list based on menus. First step: Planning the week's menus by consulting favorite recipes, cookbooks, grocery store sales, coupons, and ingredients on hand.

On Sundays, plan the menus and grocery list for the week. After consulting the family calendar and everyone’s schedules, I make a rough outline of the weekly menu, trying to include at least one new recipe and always taking into account creative use of leftovers.

For example, the roasted chicken sold at the market. Eat it hot with healthy side dishes one night, then use the leftover chicken in a chicken noodle soup, quesadilla, taco, wrap, pita sandwich, or entree salad the next night.

A great time-saving strategy is to double the recipe so I cook once and eat twice. Another time saver is to cook double the protein and use it the following night in another recipe.

Before heading out in the morning, remember to think about the dinner plan in case it requires defrosting or tossing ingredients into a slow cooker for a meal that's ready when you walk through the door.

Meal Planning Made Easy
Rely on great foods in all sections of the market to help create quick, easy, and nutritious meals. A typical dinner uses My Plate to ensure that three-quarters of the plate is filled with fruits, veggies, and whole grains and the fourth quarter from lean protein. A favorite is pecan-crusted salmon, brown rice salad, steamed veggies, and a side salad. Low-fat dairy is usually included in the meal as cheese or between-meal snacks of skim milk or yogurt.

At least once a week, have a vegetarian meal centered on vegetables, whole grains, and low-fat dairy. Soups and entree salads are a good way to clean out the vegetable bin and use up fresh produce and leftover protein. What could be easier than an entree salad or pot of soup bursting with a bounty of fruits, vegetables, legumes, nuts, and whole grains?

How about breakfast for dinner? Make a vegetable cheese omelet, fruit salad, and whole wheat toast -- or hide the whole wheat bread in French toast for family favorites that are nutritious and delicious.

Staple ingredients in the refrigerator:
*Skim milk, fat-free and low-fat Greek yogurt
*Fat-free half-and-half (cream alternative in cooking)
*Assorted cheeses: Jarlsberg Swiss, Laughing Cow light, Cabot 50% light jalapeno and cheddar, light cream cheese, blue cheese, goat cheese, and Parmesan cheese
*Light sour cream and light mayonnaise
*Lemons, limes, apples, oranges, and grapefruits. Also, seasonal fruits such as blueberries, strawberries, peaches, mangoes, and melons
*Assorted mixed greens, avocados, baby carrots, mushrooms, red bell peppers, tomatoes and jalapenos, along with fresh picks such as asparagus, green beans, broccoli, and sugar snap peas
*Orange, grapefruit, light cranberry, and low sodium tomato juices
*Eggs, butter, and trans-fat-free soft margarine
*Hummus

Staple ingredients in the freezer:
*Boneless skinless chicken breasts, pork tenderloin, salmon, shrimp, ground turkey breast, and lean beef
*Assorted frozen vegetables -- spinach, corn, mixed, green beans
*Assorted frozen fruits -- blueberries, mango,
*Whole grain rolls
*Low-fat frozen yogurt, fruit bars
*Whole wheat pizza crusts or pita bread
*Healthy frozen dinners

Staple ingredients in the pantry:
*Bananas
*Onions, garlic, sweet potatoes
*Pickles, olives, light salad dressings, bottled marinades
*Fruit preserves
*Olive and canola oils
*Assorted mustards and vinegars
*Low-sodium beans -- black, kidney, garbanzo
*Assorted fruits in their own juices
*Low-sodium chicken and beef stock
*Low-sodium soups
*Tomato sauce, whole tomatoes
*Water-packed tuna fish
*Whole grains -- pasta, couscous, brown rice, crackers
*Simple cookies, high-protein granola bars
*Whole grain cereals -- Kashi, oatmeal
*100-calorie kettle corn popcorn
*Pistachios, walnuts, almonds, pecans, and cashews
*Nut butters

Tempting Treats
A good strategy is to purchase sweets for the family that everyone can enjoy that offer some nutritional goodness -- such as low-fat frozen yogurt, frozen fruit bars, low-fat pudding cups, and simple cookies (ginger snaps, thin crisps).

Simple Throw-Together Meal Ideas
Serve your family low-fat milk and fruit for dessert along with these easy, kid-pleasing meals:
*Create your own pizza using whole grain crust, tomato sauce, part-skim mozzarella cheese and a variety of toppings including beans, spinach, mushrooms, lean meat, peppers, onions, artichoke hearts, and pineapples.
*Hearty soup can be whipped up by adding frozen veggies and beans to a box or can or prepared soup. Serve it with a side salad and a whole grain roll.
*Frittata filled with leftover vegetables, potatoes -- or whole grains, lean meat, and cheese -- paired with a cup of vegetable soup or a salad and a whole grain roll.
*Tacos stuffed with lean protein or beans, shredded lettuce, chopped tomatoes, shredded low-fat cheese, and salsa in a corn tortilla.
*Spaghetti sauce mixed with 100% ground turkey breast or lean ground beef on whole wheat pasta, side salad, and a roll.

Be sure to keep your refrigerator and freezer clean by wiping up spills and debris whenever they happen. This will minimize bacterial contamination to fresh food. Once a week, wipe the interior down with a mild bleach solution to keep it sanitized.

Bad foods that are good for weight loss

'Bad' Foods Can Help You Lose Fat
Seductive foods seem to lurk at every turn, especially when you're trying to lose weight. But many foods that have gotten a bad rap aren't so terrible after all. Learn which tempting treats can actually help you lose weight and keep it off.

Eggs
When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research suggests an egg a day is safe and nutritious for most adults -- and if you eat that egg for breakfast, you'll boost your odds of losing weight. The reason: Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach full, so you eat less during the rest of the day.

Steak
For years, health experts have been admonishing us to eat less red meat. But steak is not always bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar-sized skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose tenderloin, sirloin, or other extra-lean cuts -- and limit portions to the size of your palm.

Pork
Talk about a bad reputation -- the term "pork" is used to describe all kinds of excess, so it's no wonder dieters often steer clear. Here's a case where the meat itself is not what it used to be. Today's cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef.

Pasta
Rather than avoiding pasta when you're dieting, make the switch to whole grain and keep your portions small. Research suggests people who eat several servings of whole-grain foods per day are more likely to slim down and maintain healthy weights. According to one study, eating whole grains rather than refined grains can also help burn belly fat.

Nuts
Nuts may be high in fat, but it's the good kind. And they are also rich in nutrients, protein, and fiber, which can help stabilize blood sugar. Sure, you'll get a few extra grams of fat from munching on a handful of nuts, but it's worth it if it helps you avoid reaching for cookies or other sweets. Even peanut butter can be a dieter's friend. Studies show small amounts of this favorite food can control hunger without causing weight gain.

Cheese
Dieters often try to cut calories by nixing calcium-rich dairy foods, but some studies suggest this is a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yogurt, and milk may actually contribute to weight loss. Calcium supplements don't seem to yield the same benefits, so high-calcium diets may have other factors at work as well.

Coffee
Coffee only falls in the "bad" category when you drink too much of it or mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost without added fat and calories. Drink it skinny: Stir in skim milk for added calcium and vitamin D, and artificial sweetener or one teaspoon of sugar.

Bad Foods -- Good Portions
Just about any "bad" food can be part of your weight loss plan if you stick to small enough portions. In fact, dietitians advise against banning your favorite treats. Depriving yourself of the foods you crave could set you up for failure. A better strategy is to set limits on quantity -- for example, one chocolate truffle a day -- and stick to them.

What counts as water?

Water doesn't get the same media attention as green tea, antioxidants, and the latest fad diets. Yet it plays a much more critical part in our daily lives and our bodies.

Our bodies are made up of about 60% water, and every system depends on water. So water is important for healthy skin, hair, and nails, as well as controlling body temperature, heart rate, and blood pressure.

You can stay fully hydrated throughout the day by drinking water and other fluids, as well as eating foods that are hydrating.

Fruits are an excellent source for water. Watermelon is 90% water, so it ranks highest on the list. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.

Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.

There are plenty of hidden sources of water in your diet. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.

Besides guzzling water, milk is a top choice to refuel. Sodas, even diet ones, get a bad rap for lacking nutritional value, but they can still be hydrating. Juices and sports drinks are also hydrating -- you can lower the sugar content by diluting them with water.

Coffee and tea also count in your tally. Many used to believe that they were dehydrating, but that myth has been debunked. The diuretic effect does not offset hydration.

Alcohol is a huge dehydrator. You should try to limit your intake, but if you are going to raise a glass, aim for at least a one-to-one ratio with water.

If you don't like the taste of plain water, add lemon to it. Or test out your own concoction, like sparkling water with raspberries with a sprig of mint.

How Much Water Should I Drink?
Parents should make sure that children and teens are getting adequate hydration throughout the day.

During exercise, the AAP suggests drinking about 3-8 ounces of water every 20 minutes for children 9-12 and about 34-50 ounces per hour for adolescent boys and girls.

Athletes need to take precautions to avoid dehydration. Drink 16 ounces one hour prior to exercise, 4-8 ounces every 15 minutes during exercise, and another 16 ounces an hour after exercise. The amounts can vary depending on your personal response, heat index, and the type of activity.

How can you tell if you're getting enough fluids during the day? You can tell by checking your urine color and output. If you're urinating every two to four hours, the output is light-colored, and there's significant volume, then you're probably well-hydrated.

That's a very simple, easy way to monitor hydration, if you go from 8 in the morning until 4 in the afternoon without peeing, then you're dehydrated.

Signs of Dehydration
How can you tell if you're dehydrated? You might feel tired, cranky, moody, or get a headache. As the body gets dehydrated, the heart has to work harder to pump blood through the vessels.

For techie types, there are free apps that pop up with water reminders throughout the day. Whatever method works best for you, drink up and stay well hydrated.