Friday, December 3, 2010

And the winner is. . . . . . . .

Our competition has been over for a couple weeks now, but Kevin is our winner!  He lost a total of 9.5%.  Great job Kevin!

Tuesday, November 16, 2010

November 16th Meeting

Tonight's topic was about changing your mindset to help you succeed with weight loss.  Follow this link for the article.  Have a really great week!

Thursday, November 4, 2010

Broccoli and Cabbage Salad

2 cups of cabbage
1/2 cup broccoli
2Tablespoons of sunflower seeds
Chop cabbage and broccolli. Toss in roasted sunflower seeds. The dressing is balsami vinegar, oil and Italian Good seasons dressing.
I mix up the dressing and then put in on the cabbage until it looks like all the cabbage has dressing on it.

Kansas City Sue's Slow-Cooker Chicken

4-6 boneless, skinless chicken breasts
2T. Olive Oil
1/4 C. Ketchup
1/2 C. Apple Cider Vinegar
1/2 C. Brown Sugar
1 Onion
1 T. Soy Sauce
1/2 tsp. Dry Mustard
1 C. Beef Broth

-Seaon chicken with salt and pepper
-Cook chicken 1-2 min. each side until nicely browned but not cooked through
-Put in slow cooker
-Combine all other ingredients, whisk well, pour sauce over chicken
-Cover and cook on low for 6 hours
-Serve with rice or noodles

November 2, 2010

Mary Lou brought the lesson tonight.  She got it out of the Flat Belly Diet book.  She gave us a quiz called Are You Prone To Belly Bloat?  So grab a piece of paper and make 2 columns, A&B and here's the quiz:

1.  Do you tend to eat too quickly?  If yes, add 1 point for every speedy meal you eat per day (e.g., if you eat 4 times a day and they're all eaten at rapid speed, put a 4 in column A).  If no, place a 1 in column B.
2.  Do you believe you are lactose intolerant?  If yes, place a 1 in column A.  If no, place a 1 in column B.
3.  Do you tend to talk while you eat?  If yes, place a 1 in column A.  If no, place a 1 in column B.
4.  Do you add table salt to your food?  If yes, add 1 point for every salt-sprinkled meal you eat per day (e.g., if you eat 4 times a day and you salt each meal, put a 4 in column A).  If no, place a 1 in column B.
5.  Do you regularly binge on carbs?  In other words, do you have episodes of eating more than you usually would of carb-rich foods at least once a week?  If yes, add 1 point for every high-carb binge you can recall over the was week.  If no, place a 1 in column B.
6.  Add 1 point in column A for each of the following foods you eat at least once a week:  beans, lentils, nuts, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, raw citruice fruits.  If you don't eat any of these foods at least once a week, add a 1 to column B.
7.  Do you chew gum, including sugarless?  If yes, add 1 point for every piece of gum you chew per week (e.g., if you chew 1 piece a day, put a 7 in column A).  If no, place a 1 in column B.
8.  Do you use sugar substitutes?  If yes, add 1 point for every packet you use per day (e.g., if you use 2 in your morning coffee, place a 2 in column A).  If no, place a 1 in column B.
9.  Do you eat sugar-free candies or sweets?  If yes, add 1 point for every serving of sugar-free food you eat per week (e.g., if you suck on sugar-free candies in the afternoon at work M-F, place a 5 in column A).  If no, place a 1 in column B.
10.  Do you suffer from sleep apnea?  If yes, add 1 point to column A.  If no, place a 1 in column B.
11.  Do you eat fried foods?  If yes, add 1 point for every serving of fried foods you eat per week (e.g., if you treat yourself to fried only once a week, place a 1 in column A.  If no, place a 1 in column B.
12.  Do you drink carbonated beverages?  If yes, add 1 point for every can or bottle you drink per week (e.g., if you drink 2 diet colas a day, place a 14 in column A).  If no, place a 1 in column B.
13.  Do you drink coffee, tea, or acidic juice (orange or tomato) daily?  If yes, add 1 point for every glass or mug you drink per week (e.g., if you drink 2 cups of coffee a day, place a 2 in column A).  If no, place a 1 in column B.
14.  Would you rate your everyday stress level as high?  If yes, place a 1 in column A.  If no, place a 1 in column B.

Add up your score in each column:

FINAL SCORE (Subtract B score from A score):___________

A NEGATIVE NUMBER:  Congratulations!  Your bloating risk is relatively low.  You're already avoiding a lot of the foods and bad habits that contribute to excessive bloating and water retention.  But that doesn't mean the Four-Day Anti-Bloat Jumpstart won't help you.  You man not lose significant inches, but you will still feel lighter and healthier and be on a better path to long-term well-being.
0-5: NOT SO BAD.  You probably experience come and go bloat.  It's what I like to call a bloat-flow--one day you're swollen; a few days later, you've deflated again.  The good news is that you can tame your tummy without making too many changes to your lifestyle.  You should get some immediate gratification on the Four-Day Anti-Bloat Jumpstart.
5-10:  You may experience a little withdrawl from your usual habits, but you'll be handsomely rewarded--you should experience a noticeable difference after just 2 days ont he Jumpstart.
10+:  Congratulations again!  If you're confused, don't be.  I say congratulations because you are perfectly suited to seeing fantastic results on the Four-Day Anti-Bloat Jumpstart, so you're virtually primed for success ont he Flat Belly Diet as a whole.  The Jumpstart itself is really a cleansing--of foods, drinks, and behaviors--that cause your body to unnecessarily hang on to fluid or produce excess gas and waste.  It's not a detox but a cleaner, simpler way to eat taht you may be used to.  And because of that you're likely to see some major belly shrinkage.

If anyone is interested in reading the Flat Belly Diet book, I've got it and would be happy to loan it out.  Just let me know.

Tonight it was only Mary Lou, Amy and I that could come to the meeting, so we had some dinner together.  Amy made Kansas City Sue's Slow-Cooker Chicken (SO Yummy!) over brown rice and Mary Lou brought a Broccoli and Cabbage Salad (Also SO yummy but kind of ironic since she planned a lesson on reducing belly bloat!).  I'll post the recipies after this.  Try them.  They're definately worth eating and both quick and SO easy.  Have a really great week.

Wednesday, October 27, 2010

October 26th Meeting

Tonight we didn't really have a lesson.  We mostly just used the time to get some kind of schedule figured out.  So this is something that Anne found a while back and I thought it was helpful.  Go to and you can download a list of EWG's 2010 Shopper's Guide to Pesticides.  It's a list of the best and worst fresh produce found with pesticides on or in them.  It made me think twice when I went shopping!  Have a really great week everyone!

Friday, October 22, 2010

October 19th Meeting

So sorry it's taken me a couple of days to get this posted here!  So Amy gave the lesson and found a great article from weight watchers.  It's really great.  Things are going well with the competition.  Some really great competitiveness is coming about!  Everyone has got their work cut out for themselves!  Have a great week everyone!

Tuesday, October 12, 2010

October 12th Meeting

Tonights topic is again on Motivation, because I'm the one trying to find the articles.  We haven't been very good at delegating this task at our meetings lately!  So that's what I need for this week. 

Motivation: Finding the Fire Within

by Joanne Bednar
Finding the motivation to change your body should be easy to do if you just look on the surface. It is really easy to say "I need to go on a diet" after eating a whole pizza by yourself, or "wow, she looks so thin....I am going to start exercising on Monday". But truly finding that motivation deep within yourself is not quite so simple. Sometimes we must peel back a few layers to find that burning desire.
Choose Your Role Model
One way to get motivated is by finding a idol, so to speak. So you're green with envy because your friend just lost 50 pounds? Don't put her down by saying she'll gain it all back within a year. Congratulate her and really mean it! Losing weight is hard work--no matter how you look at it. Use her as an example for yourself and be reassured by her success that you can succeed as well!
I am inspired whenever I see an Olympic athlete. The dedication required to train as long and as hard as competitive athletes do is remarkable. Maybe your role-model will be your next door neighbor with three kids who still manages to wake up at 5 am everyday to get a morning jog in before they all wake up. Inspiration is all around you if you are open to it.
Get Out the Photo Album
Another way to find that fire within yourself is to get out the photo album. Seeing pictures of yourself when you were in better shape is very motivating. Take a few of these pictures and place them where you can easily get to them. Then, visualize yourself at that weight again, and be confident that you can get that body back with some hard work and dedication. For some of you this might be difficult to do because in a way it is proof you have let things get out of hand.
I have a roll of pictures I kept throughout my fat years, and I remember pulling them out from time to time and crying because I used to look so fit and healthy. But take the attitude that you WILL get back to where you were, and let old pictures push you towards your goal instead of further away.
Re-educate Yourself
If you still think that working out involves a sauna, aluminum foil sweat suit, and a thigh master, then you need to re-educate yourself. Read as much as you can get your hands on about weight loss and fitness. The fitness industry is so dynamic that advice changes as quickly as the seasons.
Good sources of information include: fitness magazines, books, the Internet, and even some cable television network channels. One of the main reasons I buy fitness magazines is because of the success stories profiling women who have actually achieved their goal weights and are keeping it off! Keeping open to suggestion is great, but be aware of the controversial information out there and understand that there are no magical or quick fixing solutions.

Also an update on our competition.  There are now 12 participating.  So what I'd like for everyone to do is to comment on this post and tell us what you'll do with the $240 you'll win when you lose the most percentage of weight.

Wednesday, October 6, 2010

October 5th Meeting

Tonight's topic is from an article I found on  It's about making over (and not the knocking down walls and painting kind!) your kitchen to set you up for success!  Is Your Kitchen Due for a Makeover? talks about what to keep and to toss and some great tips on organizing your cupboards for success. 

Also tonight is the official start to our friendly competition.  Myself, Amy, Diane, Mary Lou, Anne, Kevin (my brother, Anne's husband), Holly, Heather (Both my sisters), Linda (my mom), and Melanie have all commited to doing the challenge!  I'm so excited!  If you'd still like to join in let me know.  The more the merrier! 

Have a great week.

Wednesday, September 29, 2010


So, I haven't been doing so hot the last two weeks and I was thinking that maybe a little friendly competition might help the cause.  So I was thinking of starting a pool of moolah and running the competion til November 23rd.  (The last tuesday before Thanksgiving)  So what I was thinking was that everyone who wanted to participate would put $20 into the pool and at the end of the 7 weeks the person with the greatest percentage of weight lost would win the money.  Maybe we'll do a small 2nd place prize?  What does everyone think?  Anybody want to do this with me?

Tuesday, September 28, 2010

September 28th Meeting

Tonight's topic was The Importance of Physical Fitness

The more we ask of our bodies, the stronger and more fit they will become.  The less we ask of them, the less they can do.  In a world that depends more and more on labor-saving technology, we have become far less active.  This inactivity contributes to weight gain and obesity.  To develop and maintain physical fitness, we have to make a special effort to include activity in daily life.  If a drug could give you all the benefits that exercise can, you would race to your pharmacy to get it.  There is no magic drug that can claim such results, but exercise can!

As you have learned, weight loss only occures when the calories your body uses exceed the calories you take in.  The problem occurs when you focus only on reducing the number of calories you are consuming because your body begins to slow down its metabolism, which is the rate at which it burns caloric energy.  How does this happen?

During exercise, metabolic rate is increased, and this increase is sustained for a period of time after the workout.  If you walk for 30 minutes, you have increased your metabolism, for a period of 90 minutes.  That's a pretty good return on your investment!

The Benefits of Exercise
  • Reduced disease risk
  • Positive mood
  • Improved cardiovascular performance
  • Increased endurance
  • Increased energy
  • Increased metabolism
  • Burning of calories
  • Preservation of muscle mass
  • Preservation of bone mass
  • Toning of muscle
  • Stress reduction
  • Faster recovery time from illness and injury

Slow-Cooker Chicken Taco Salads

2 cups frozen corn
1 can black beans-draind and rinsed
2 Large frozen boneless/skinless chicken breasts
1 1/2 cups salsa (I use the kirkland brand salsa)

Grease slow-cooker. Pour the frozen corn into the bottom and place the chicken on top. Cover the chicken with beans and salsa.
Cook on low for 5 1/2 hours. remove chicken and shred, put back into slow-cooker and mix all together. Serve with lettuce and other vegetables.

The chicken mixture by itself is 250 calories for 1 1/2 cups.

Thursday, September 23, 2010

September 21st Meeting

This week we talked about the pitfalls of trying to eat low cal or low fat foods.  We sometimes get away from the fresh fruits and vegetables, which are naturally low in calories and turn to sugar-free, fat-free boxed foods that are destructive to our health.

A good multivitamin along with fresh, “live” foods is more healthy than a box or can of “dead” food.  Our bodies need digestive enzymes and processed food is devoid of them.  Sprouted seeds are just like going out to the garden and picking fresh vegetables in regards to nutrition and enzymes.  A perfect solution for the winter months coming up when we can’t have a garden!

Everyone keep up the good work! 

Monday, September 20, 2010

September 21st Meeting

Sorry for the short notice, but this week's meeting will be held at my parents home.  Their address is 1304 3rd Ave. E. in Kalispell.  Call me or Linda at 314-4485 for directions.

Saturday, September 18, 2010

A Run through History 5k

Anne, Amy, and I had a great time this morning.  We all finished the Run through History 5k.  It always feels amazing to finish one of those!  Very empowering!  Amy finished in 52:27.8, Heidi finished in 36:34.7 (which beat my Lakeside 5k time by about 20 seconds!), and Anne finished in 33:41.4 (which was super close to her Lakeside time)!  Good job girls!  I had a blast!

Wednesday, September 15, 2010

September 14th Meeting

So tonight there were 6 of us that came to the meeting. Thanks ladies for supporting the group. But I'm so excited for this blog so those of you who need/want support and are not in Kalispell can join in on the fun!
Amy gave our lesson and chose the topic of Motivation.
There is a 5-step process to motivate change. Experience has shown us that people's awarness of a need to change takes place over time. Often the support of others sharing the same problem helps them grow in awarness and stay on course. James Prochaska and Carlos Di Clemente have described a five-stage model of motivation that outlines this process:
1. PRECONTEMPLATION. Due to either ignorance or denial, you don't even think about change. A typical thought might be: "There's nothing wrong with my weight."
2. CONTEMPLATION. Your awareness of the problem grows and you begin considering change, but do not take action yet. A typical thought might be: "Perhaps I could lose a few pounds, but this isn't the time for me to do it."
3. PREPAREDNESS. You are ready for change now and start planning and taking preliminary steps. A typical thought might be: "I'll join a support group and work on losing my excess weight."
4. ACTION. You make a commitment to take steps and begin a program. A typical thought might be: "Here I am, walking with my supportive friends."
5. MAINTENANCE. You've established a program and you keep following it. A typical thought might be: "I know this works, and I will keep doing it.
Discomort is usually what gets people moving from the early stages of ignorance, denial and procrastination to later stages of action. Unpleasant negative consequences are great motivators.
Set SMART goals:
S - SPECIFIC. eg. I will eat 1,500 calories today.
M - MEASURABLE. eg. I'll record what I eat; did I eat 1,500 calories today?
A - ATTAINABLE. eg. I can plan 3 meals totaling 1,500 calories today.
R - REALISTIC. eg. Eating 1,500 calories today will satisfy my hunger.
T - TIMELY. eg. By keeping each day at 1,500 calories I'll reach my goal weight.

After the lesson we had some treats that Anne brought. She calls them Fiber One Haystacks. Here's how you make them:
1/2 Box of Fiber One Cereal (1 pouch)
11 oz. Baking chips (Any flavor)
*Melt the chips and mix in the cereal til all coated. Scoop onto wax paper and freeze. When hard, store in a baggie in the fridge.
Very Yummy!

Please let me know if you want to add your own weight ticker on here. E-mail me at
Have a great week!