Precision Health Design

Check This Out

2011-11-11T16:37:00.004-05:00

LEGACY FARMS
Wallburg, NC
(336) 847-0671
legacyfarmsbeef.com

Websites:

Eatwild.com
Your source for safe, healthy, natural and nutritious grass-fed beef, lamb, goats, bison, poultry, pork, dairy...and other wild edibles.

Slow Food USA.org
Supporting Good, Clean, and Fair Food

What's Eating You?

2011-10-25T16:35:00.004-04:00

1. What function does food serve for you?

2. What would your life be like if food were not the focus?

Check it out:

The End of Overeating by David Kessler
http://www.theendofovereatingbook.com/

Article from Oprah Magazine
http://www.oprah.com/spirit/What-to-Do-When-Youre-Burned-Out-Consequences-of-Stress

Check out this mag

2011-10-06T09:15:00.002-04:00

http://www.cleaneatingmag.com/

Great "how-to" section on food prep!
GET COOKING!

First Rule of Run Club - RUN!

2011-09-22T11:36:00.001-04:00

Invitation from Courtney Best:

"In case anyone is looking for 5 miles some of us are meeting at Emerywood Baptist Church at 7 am on Saturday morning."

CARB TARGET

2011-09-14T09:03:00.002-04:00

Congrats PLANIMALS ... You've lost 100 lbs in 2 weeks!
Let's keep that rolling.....

#1. Cut out the "carbage" food choices.... (i.e. watch salt and eliminate artificial sweetners)
#2. Aim for your CARB TARGET

1200 calorie intake = 146 grams of Carbs
1300 = 157
1400 = 168
1600 = 180
1700 = 191
1800 = 202

That ratio is 45% of your calories from carb sources...... THINK VEGETABLES and fruits

obvious emphasis on vegetables :)

Let us know if we can help!

Jen and Donna

Put down that shaker!

2011-09-06T14:58:00.001-04:00

DAY 1 of THE PLAN

2011-08-30T11:36:00.003-04:00

Today is the day!! Get to it!!

Fitness Center Hours are:
Monday - Thursday 5:30am-8:30pm
Friday 5:30am-8:00pm
Saturday 7:00am - 3:00pm
Sunday 1:00pm - 5:00pm

Special Labor Day Weekend Hours:
Friday 2nd 7:00am - 3:00pm
Saturday 3rd 7:00am - 3:00pm
Sunday CLOSED
Monday 7:00am - 3:00pm

See you tonight @ 6PM!

Tuesday 6 am run from Adams Inn

2011-08-22T20:57:00.003-04:00

For Tuesday, we have a 3 mile run on our schedule:

"Don't worry about how fast you run your regular workouts. Run at a comfortable pace. If you're training with a friend, the two of you should be able to hold a conversation. If you can't do that, you're running too fast."

That is from the Hal Higdon site. Is everyone able to see the site and use the training calander? Don't forget to read the terms defined by HH. That will make you feel good about what we can do.

Tuesday 6 am there is a run from Adams Inn on Main Street. 3 miles. There are walkers, walk/runners and runners. You are welcome to join this group, Kathleen will be head squirrel there. Have a great week, This is going to be FUN!

Group Run Aug 21. 7:30 am from TFC

2011-08-20T17:39:00.002-04:00

Hey Squirrels,

I will be there ready to go at 7:30, yes from Gail, Courtney, Cindy, Kathleen, Melissa, maybe from Dawn and the rest of you silent squirrels who read without reply. Ye shall be deemed stealth squirrels!

See ya

3 mile and Strength for me today

2011-08-18T10:55:00.002-04:00

Dawn has agreed to go with us today for 3 miles easy run around 5:30 or 5:45 pm from her house if anyone wants to come.

Strength is described on the HH site as using light weights

Bench Press 2 sets of 12 reps

Shoulder Press 2 sets 12 reps

Rows 2 sets 12 reps

Lunges with very light weights (5 pounds) 2 sets 12 reps

Crunches work up to 100. The HH girl does 400 a day! (good for her)

Squirrels are the most fun and goodlooking animal in their group

14 weeks until the marathon from this Saturday!

2011-08-15T14:52:00.002-04:00

Good News! We have a lot of time to train. I am going by Ahl Higdon's 12 weeks to a 1/2 marathon for a novice. Found on his site

www.halhigdon.com

So if you want to find out where you are here are some things to answer:

Can you walk 3 miles? Can you jog any? Can you jog 2 minutes and walk 2 minutes? Can you jog2 /walk2 for 30 minutes? What is your milage at that 30 minute mark? Can you make that jog 2/walk 2 for 3 miles?

Find the answers to these questions this week. If you want to start training with the HH program repeat week 1 twice and then we will be on track.

Today is a stretch and strength day on my schedule. I'll spin a little cause it won't hurt me and stretch a lot and do weights.

Secret Squirrel:who's running when page

2011-08-14T12:51:00.006-04:00

Welcome Squirrels, This will be the message board for group runs and and squirrelly advice. To read or make a comment, click on "Post a Comment"
at the bottom of the post. You can make a comment by: filling in the comment box, sign your name at the end and click the anonymous option. You can use your google username and password if you have one. You can create one by following the steps on the page.

The group held up this morning for rain at 7:30,Cindy got her run on early so did Melissa and Dawn and Courtney BEST Squirrel took us on a 4 mile route that was fantastic! Please let us know how your training went and what you have coming up this week.

NO Group Run Aug 14th

2011-08-14T07:41:00.002-04:00

Hello,
"I've Run a Marathon Before" Squirrel says there is no need to run in the rain this morning. Today can be your day off or you can do your "long run" later in the day. It is ok to modify the training schedule.

www.halhigdon.com

We are using the NOVICE 1/2 marathon training schedule from this site. The link is on the first page, scroll 1/2 way down.

Some squirrels want to "run" together today so I will contact everyone at 10 to see. It will be easiest to check in here and leave your comments. More later.

It's not the shoes...It's the FORM

2011-06-08T08:47:00.003-04:00

Are We Built to Run Barefoot?

http://well.blogs.nytimes.com/2011/06/08/are-we-built-to-run-barefoot/?ref=health

Careful what "experts" say

2011-05-26T13:35:00.006-04:00

Go ahead, shake it? We may be wrong about salt
http://www.msnbc.msn.com/id/43171460/ns/health-diet_and_nutrition/

**Pay close attention to this Q&A**

Q: Is salt actually bad for you?
A: Salt by itself is not bad. For people at a healthy weight, without illnesses like heart failure, there’s a big zone of safe salt intake. But remember that 65 percent of the American public is overweight and 32 percent are obese. And about 50 percent of those aged 45 to 65 have metabolic syndrome.

So....."We are wrong about salt" and "People shouldn't worry so much about salt" is TRUE only for people at a healthy weight and without illness!

The title implies one thing and the expert then "admits" that it applies to a SMALL portion of the population.

Read carefully!

Next PLAN: AUGUST

Move..Move..Move

2011-05-11T14:02:00.000-04:00

Fidgeting Your Way To Fitness
http://well.blogs.nytimes.com/2011/05/11/fidgeting-your-way-to-fitness/?ref=health

*New to the Blog*
Enter your email to the right and get a message every time a new post is added

Next PLAN: AUGUST

Email App

2011-05-10T16:48:00.000-04:00

Testing email app

Coffee Lovers Unite :)

2011-04-17T15:08:00.003-04:00

In case you saw this in the news... Diet soda doesn't raise diabetes risk: study http://www.reuters.com/article/2011/04/15/us-diet-soda-idUSTRE73E4YH20110415 You should notice the little detail in research article... Results: There were 2680 cases over 20 y of follow-up. After age adjustment, the hazard ratio (HR) for the comparison of the top with the bottom quartile of sugar-sweetened beverage intake was 1.25 (95% CI: 1.11, 1.39; P for trend < 0.01). After adjustment for confounders, including multivitamins, family history, high triglycerides at baseline, high blood pressure, diuretics, pre-enrollment weight change, dieting, total energy, and body mass index, the HR was 1.24 (95% CI: 1.09, 1.40; P for trend < 0.01). Intake of artificially sweetened beverages was significantly associated with type 2 diabetes in the age-adjusted analysis (HR: 1.91; 95% CI: 1.72, 2.11; P for trend < 0.01) but not in the multivariate-adjusted analysis (HR: 1.09; 95% CI: 0.98, 1.21; P for trend = 0.13). The replacement of one serving of sugar-sweetened beverage with 1 cup (≈237 mL) of coffee was associated with a risk reduction of 17%. In conclusion.... depends on how you manipulate the data....diet soda good.... diet soda bad.... Just drink coffee :)

Farm to Fork

2011-03-29T17:08:00.006-04:00

Check out the NC seasonality chart...

http://www.ncsu.edu/project/nc10percent/seasonality.php

Strawberries are coming soon!!!!

This is my surprised face :0

2011-03-25T13:58:00.005-04:00

Prognosis: Study Finds Troubles With Gastric Band Surgery
By RONI CARYN RABIN
Published: March 24, 2011
http://www.nytimes.com/2011/03/29/health/research/29prognosis.html?src=me&ref=health

More than a decade after having gastric band surgery for weight loss, patients at a university hospital in Belgium had lost just 43 percent of their excess weight on average, a new study reports. In nearly half of the patients, the bands had been removed because of medical complications, the researchers also found.

Although the study included just 82 of 151 patients who had laparoscopic gastric band surgery at the hospital from 1994 to 1997, it is believed to be the first to track the outcomes for so long. The report was published last week in Archives of Surgery.

The bands eroded in almost one in three patients, the researchers found. Sixty percent had undergone additional surgery, including 17 percent who went on to have gastric bypass.

Researchers concluded that the adjustable gastric band surgery, which is growing in popularity in the United States, “appears to result in relatively poor long-term outcomes.”
The results “are worse than we expected,” said Dr. Jacques Himpens, of the European School of Laparoscopic Surgery and St. Pierre University Hospital in Brussels, lead author of the new study.

Dr. Himpens advised those considering gastric band surgery not to “nourish exaggerated expectations,” adding that anyone who has had the procedure should see a care provider on a regular basis and be vigilant for signs of infection or band erosion.

What's Eating You??

2011-03-23T07:55:00.002-04:00

1. What function does food serve for you?

but most importantly,

2. What would your life be like if food were not the focus?

Check it out:
The End of Overeating by David Kessler
http://www.theendofovereatingbook.com/

The PLAN Halftime Report

2011-03-14T14:12:00.003-04:00

After 6 weeks:

164 lbs lost
8 people have lost > 10 lbs!

Keep up the hard work!

I just CAN'T eat oatmeal today........

2011-03-02T08:29:00.002-05:00

I feel like I will fall over if I have to eat oatmeal for breakfast today. Maybe it is because I went to spin class or maybe I am just sick if it but........... So now I will make a good decision. Egg and toast? Banana with peanut butter? Yogurt with granola? Something just NOT oatmeal. This lets me know that I better get my meals set because apathy ALWAYS leads to way too many calories.

Banana and Peanut Butter coffee

Soup that my sister made add one cup brown rice

Try stir fry in my new woc for dinner

My cardio is done and I can do weights if I want but I don't have to.
What is everyone else doing today?

"A Victory for Oceans"!!!!!!

2011-02-27T12:21:00.005-05:00

Costo says it has stopped selling about a dozen imperiled fish in a move toward selling more sustainable seafood. Greenpeace which pressured the retailer, considers this a victory for oceans, but says Costco could go further.

The giant warehouse has agreed not to sell the following seafood unless the company can find options certified by Marine Stewardship Council or some similar program:
Atlantic Cod, Atlantic Halibut, Chilean Seabass, Greenland Halibut, Grouper, Monkfish, Orange Roughy, Shark, Skates and Rays, Swordfish and Blue Fin Tuna.

Also consumers are urged to avoid buying "Dolphin Safe" tuna because of the many sea turtles, sharks, juvenile tuna and other fish killed in the process. Try canned salmon instead or look for sustainably caught tuna. Yes it costs more.

As you start to value yourself in a different way, value the world you live in, in a different way too. Make good choices for yourself, your family and your planet!

What a beautiful day, what are you doing today?

Peace

Question is :What can I keep around for snacking

2011-02-21T11:53:00.002-05:00

Boil a Dozen Eggs

Chop a bowl of celery: add cottage cheese or peanut butter, or hummus if you need to

Roasted Root Veggies:

Cube: 1/3 Sweet Potato
1/3 Yukon Gold Potato
1 medium Beet ( watch out for the red stain)
1 Turnip
2 carrots
some red onion if you like
2 cloves garlic of you like
Put together in a large bowl, drizzle a little olive oil, add black pepper

Bake in a 450 degree oven spread on a cookie sheet, until edges are brown, turning a couple of times

Add this to brown rice plus salsa or black beans. Smile get some sleep and just try to guess how much weigh you have lost!!!

See ya

Surprise Surprise

2011-02-17T20:20:00.002-05:00

It was a G R E A T week for those using the journal. It was not a great week for people not using the journal. Congratulations to Debbie, to Paula, to Donna, Steve, Jo, Terri. Keep it up. A meal out is fine, watch the rest of the day.

Your body only needs so much food. The deck of cards being the necessary amount of meat each day was a revelation to many. THAT IS ALL YOUR BODY NEEDS.

Keep working, keep seeking and you will unlock your weight loss puzzle. Do NOT be satisfied with mediocrity. Do Not! Be great, try hard. If you try everyday to do the right thing this will work. This will work.

Thanks for the effort!! Your are an athlete, fuel your body!

NOW We are moving!!!

2011-02-09T09:04:00.003-05:00

OK Weigh in #3 and we have some real enthusiasm, and enthusiasm is contagious!!

Congratulations to EVERYONE who had a good week. Keep writing your book, keep writing in your book. What did you do right? How do you feel about yourself.

If you are not keeping a journal START NOW. You will be much more successful if you will start writing TODAY.

Don't roll your eyes or think I am talking to someone else.

TODAY IS THE FIRST DAY OF THE REST OF YOUR LIFE. WHAT ARE YOU GOING TO DO WITH IT?

Drink Water ... Eat Breakfast

2011-01-29T12:50:00.001-05:00

Oatmeal Banana Energy Bars
(Makes a 9 inch square pan)
2 cups oatmeal
1 cup vanilla rice milk
1 large egg + 1 egg white
2 bananas- ripe and smooshed (or sub fruit/pumpkin puree of choice equal to 1 cup)
1/2 cup applesauce- unsweetened
1/4 cup honey
1 tsp vanilla
1-2 tsp cinnamon

Add-ins if desired
1/2 cup nuts of choice, crushed
1/2 cup dried fruit (cranberries, chopped dates)
Mix all ingredients together (well), place in prepared 9 inch square pan. Bake at 350 degrees Fahrenheit for approx 40-45 minutes. Cool, slice into 9 bars. Store loosely covered in the refrigerator. ~ 250 calories each.

This is The BLOG

2011-01-25T16:50:00.002-05:00

Reading these Immortal words of wisdom and chiming in as necessary is the WAY to weight loss.

Do Not Doubt it people.

Really Really Really.

Check in here and find out how it is done, when we can meet you and what everyone else is up to. You will get your questions answered and see that we all go about it in our own way but the end result is the same.

BLOG PEOPLE DO IT BETTER

Check This Out

2011-01-12T09:17:00.002-05:00

A Good Catch
Canned salmon adds nutrients and flavor to quick meals.
By Liz Applegate Ph.D.
From the September 2010 issue of Runner's World

You probably have a can of salmon in your pantry—if you don't, maybe should. This staple is loaded performance-boosting nutrients ideal for runners. It's also a great value since many brands use salmon, which costs much when purchased fresh. Like canned tuna, canned salmon is fully and ready to eat. But unlike the former, canned salmon has less-than-detectable levels of mercury, making it one of the safest seafood options available.

PACKED WITH PROTEIN One four-ounce serving of salmon has just 170 calories and 20 grams of protein to help repair and build muscle, making it an ideal addition to postrun recovery meals.

LOADED WITH OMEGA-3S
These fats may reduce the risk of cancer, heart disease, Alzheimer's, and asthma. Research suggests adding omega-3s to your diet can increase maximal oxygen uptake (the body's ability to transport and utilize oxygen) during exercise, which can boost endurance. A serving of salmon contains about two grams of omega-3s—more than 100 percent of your daily need.

RICH WITH VITAMIN D
Most runners don't get enough of this crucial vitamin, and salmon is one of the few dietary sources, providing 300 percent of your Daily Value in one serving. Studies show that having low levels of vitamin D weakens bones and is linked to certain cancers, poor immunity, and heart disease.

HIGH IN CALCIUM
Salmon is a good source of calcium, containing five to 10 percent of your daily need. Canned varieties that include the edible and easily chewed bones (check the can's label) provide about 20 percent of your daily calcium need per serving.

5 MINUTES: Add salmon to soups.
Stir salmon (about two ounces per serving) into canned or homemade soup—try corn chowder, vegetable minestrone, and potato soup. Heat, then pair with a hunk of whole-grain bread.

10 MINUTES: Swap for tuna salad.
Flake salmon into a bowl. Add diced celery, red pepper or pickles, and dill. Blend with mayonnaise. Stuff into a whole-wheat pita, or spread on bread. Top with greens, sprouts, and sliced tomatoes.

15 MINUTES: Make salmon cakes.
Combine salmon, diced red pepper, lemon zest, scallion, Worcestershire sauce, and an egg. Shape into patties; dip in panko bread crumbs. Brown patties in a pan with a little oil, three minutes per side.

20 MINUTES: Toss with pasta.
Cook penne in boiling water. Drain; return to pot. Mix with cooked peas, salmon, scallion, a little olive oil and lemon, and chicken broth to coat pasta. Serve with Parmesan, black pepper, and fresh parsley.

BE A LOSER! JOIN THE PLAN!

2011-01-03T14:14:00.003-05:00

What is The PLAN?

1. Exercise Metabolic Test to determine your body's EXACT fat burning potential.
2. Resting Metabolic Test to determine how many calories to EAT and lose weight.
3. 12 classes on topics ranging from Proper Footwear and Mechanics to Cooking Skills.
4. 12 weeks of membership to the ONLY Certified Medical Fitness Facility in North Carolina.

If you need to lose 10% of your body weight ... then The PLAN is for YOU.

FREE INFORMATION SESSION
THURSDAY
JANUARY 13th 2011
6:00PM

Please email to register ...... jennifer@precisionhealthdesign.com

See You On January 11th

2010-12-22T18:55:00.001-05:00

MERRY CHRISTMAS

HAPPY HOLIDAYS

HAPPY NEW YEAR

!!! YOGA !!!

2010-12-09T14:29:00.001-05:00

How does everyone feel after YOGA?

Please continue to work on your fitness and your body. Where do you stand with calories and more importantly your workouts?

Let us help, next week is meeting 12.

BUY FRESH AND LOCAL :)

2010-12-01T09:46:00.001-05:00

MOST CONTAMINATED FOODS
Nectarines 97.3%
Celery 94.5%
Pears 94.4%
Peaches 93.7%
Apples 91%
Cherries 91%
Strawberries 90%
Imported Grapes 86%
Spinach 83.4%
Potatoes 79.3%
Bell Peppers 68%
Red Raspberries 59%

LEAST CONTAMINATED
Asparagus
Avocadoes
Bananas
Broccoli
Cauliflower
Corn
Kiwi
Mango
Onions
Papaya
Pineapples
Sweet Peas

How Was Thanksgiving?

2010-11-27T11:18:00.001-05:00

I saw B.C. leaving TFC this morning early. Looked like she had an hour workout and on with her day. I saw 2 other lanimals in there after SPIN class.

How did it go?

What are you going to do today?

Keep working on your weight loss.

Our assignment was to write down a word every time you ate something......who's doing it?

WEEK 10 COMING UP!!!!!!!

Lisa Hawley brought some common sense to THE PLAN

2010-11-18T20:25:00.002-05:00

The highlights were, do what you can to eat clean. So I am throwing out the Chinese Tilapia from Aldi. I will look for WILD CAUGHT salmon, cod and tuna from now on and I think Costco has them. The sugar revelations helps me. I have really cut it down and hope to phase it out. White sugar for sure and trying to get off it all together.

EAT YOUR ALMONDS, absorb your calcium through plant based foods NOT DAIRY! Use almond butter too.

EAT BROWN RICE, TEXMATI OR BASMATI

ROAST ROOT VEGGIES. USE ONION AND REMEMBER TO PEEL THE BEETS. TURNIPS, SWEET POTATO

DRINK YOU WATER, BUT NOT WITH YOUR MEAL. TRY ONLY 6 OZS. WITH YOUR MEAL AND 20 OZS. AN HOUR LATER.

What I did was try to add one thing at a time. I am hooked on about 8 things now. I know how to eat healthy all day. When I forget and think I want some of the old crap I now quickly get back to the clean stuff. I am not longer confused about or controlled by food.

A couple of GOOD easy dinners to make

2010-11-11T18:23:00.001-05:00

Hoppin' John

2 or 3 Diced Tomatoes (watch the sodium if you use canned tomatoes)

1/2 clove Garlic (this is also to taste, I like garlic)

1 cup cooked Brown Rice (get a rice cooker it is super easy, long grain Texmati? rice is good)

1 can Black Beans (rinse the beans)

Juice from 1/4 Lime

OPTIONAL:
Jalapenos chopped added to taste
1 TBLS chopped Cilantro (I don't like Cilantro)

To Serve:
Heat Tomatoes and Garlic (on the stove or in microwave)
Heat Black Beans
Layer on plate; Rice, Beans, Tomato/Garlic then sprinkle Cilantro and Jalapenos on top

Enjoy!!

285 Calories if you eat 1/2 cup of rice with 1/2 cup of beans with 2 medium tomatoes

6 Workouts this week

2010-11-06T08:08:00.003-04:00

Your Journal entries for working out this week should look something like this:

60 minutes Zone 1 Cardio on the Treadmill

45 minutes Zone 2 Cardio on the Treadmill and Weights

60 minutes Zone 1 Cardio 20 Eliptical 40 Treadmill

MY DAY OFF!!!

75 Minutes Zone 1 Cardio:25mins on Treadmill, 25 mins on Eliptical, 25 mins on Bike

60 Minutes Zone 1 Cardio on the Treadmill

75 Minutes Zone 1 Cardio: 24 mins on treadmill, 25 on Eliptical, 25 on bike

Start with Day off and workout the day before and the day after. Then add in the other workouts for the other 4 days. Please plan your workouts. It will work if you do it. It will work if you do it.

100% Weight Loss THIS WEEK!!

2010-10-27T18:24:00.003-04:00

We are so happy and proud of you guys, you are great. I think this is the first time other than a week 1 weigh in that EVERYBODY in THE PLAN lost weight. This was meeting 5 and proves to us and you that it is NOT a front loaded thing. I know that D added 2 days of walking to her bike riding and lost 3. I know R is working out on days after 3rd shift and losing. I know M is eating the low end of her calorie range and has slowed down her Zone 1. I know R is doing everything we ask and it is working. I know B figured out "it is the exercise" and lost 3 this week.

Everyone is starting to figure out their own metabolic story. O was "confused" but this week realized he has some "really bad eating habits". Those are the simple but powerful things that will get you to your weight goal.

Please be proud of yourself and someone else maybe who really stepped up this week and from me and Jen

THANK YOU!!

Do the math and see what you get.

2010-10-20T12:09:00.003-04:00

WE WANT EVERYONE TO UNDERSTAND WHAT IT TAKES.

In your book you have the Total Calories Burned, multiply that times minutes and get your
TOTAL CALORIES BURNED during that work out.

Last night we had a 5.2 person who did 20 minutes and that burns 104 TOTAL CALORIES

There are 3500 calories in one pound

STICK WITH ME HERE: it would take 33 workouts to burn ONE pound.
I am not picking on anyone I just want to make it clear what it takes to get the weight off.

Please do your math. This is the time to "get it" and get committed to it. Let us help you and please let us see you IN The Fitness Center this week.

WHO IS HERE

2010-10-18T12:00:00.001-04:00

Please let us know if you are on track. What did you

do today and what did you eat today.

Things that make you say ummm.....

2010-10-12T14:40:00.002-04:00

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons!" - Alfred E. Newman

Thanks Steve!

2010-10-08T10:46:00.006-04:00

In case you missed Steve this week....

Top 3 Tips
1. There's power in numbers. (i.e. THE BLOG!)
2. It's all about willpower
3. Be ready to change.

Check out
http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp?cm_re=hp-_-left_1-_-shoe_dog
for more help on shoe selection.

EVERYBODY is doing as much ZONE 1 Cardio as they can

2010-10-04T19:39:00.003-04:00

We see so many of you in TFC and that is good. How do you like it? If you read Rhonda's comment from yesterday this is what happens very often in THE PLAN. You unlock your body's ability to change, you take responsibility for what you are doing and you feel like getting MORE. So have some more............

MORE ZONE 1

MORE WHOLE GOOD FOOD

MORE SLEEP

MORE POSITIVE RESULTS

what do you think?

PLAN Tip of the day..........PLAN AHEAD

2010-09-30T07:16:00.002-04:00

Use your journal as a PLANNER.

Write in your exercise everyday until we meet again. See how well you stick to it or how much you exceed it!!!

When you wake up you should have a Zone 1 cardio already written in your journal on the "planned" side. The "actual" side will be filled in after your workout.

THIS IS ONE OF THE MOST IMPORTANT ASPECTS OF THE PLAN:

PLANNING!!

Do it NOW and you will be successful.

What is your favorite saying?

Today is the day we have been waiting for!!!!

2010-09-28T09:16:00.004-04:00

Today THE PLAN starts again!!

EVERYONE IS DOING ZONE 1 CARDIO, AND AS MUCH AS THEY CAN.

THE MORE MINUTES YOU DO THE MORE CALORIES YOU BURN, THE MORE CALORIES YOU BURN THE MORE WEIGHT YOU LOSE

IT IS THIS SIMPLE: WRITE DOWN EVERYTHING YOU EAT AND WALK AS MUCH AS POSSIBLE

to leave a comment, click on Post a comment; write in the box and click on the annonymous button, click Publish Comment. sign your name, or not we will be thrilled to hear from you

The FDA needs your help :)

2010-09-24T08:59:00.002-04:00

You have to read this to believe it.....

http://well.blogs.nytimes.com/2010/09/23/help-rename-high-fructose-corn-syrup/?apage=2#comments

The best stuff is in the comments. Suggestions for the FDA include:

1. Liquid Death
2. Disease Sugar
3. Crappo (Corn Renamed As Practically, Perfectly Okay)
4. A-Maize-Ing Sweetener (AMIS)

THE PLAN!

2010-09-10T07:30:00.003-04:00

What is The PLAN?

1. Exercise Metabolic Test to determine your body's EXACT fat burning potential.
2. Resting Metabolic Test to determine how many calories to EAT and lose weight.
3. 12 classes on topics ranging from Proper Footwear and Mechanics to Cooking Skills.
4. 12 weeks of membership to the ONLY Certified Medical Fitness Facility in North Carolina.

If you need to lose 10% of your body weight ... then The PLAN is for YOU.

FREE INFORMATION SESSION
TUESDAY
SEPTEMBER 14th
6:00PM

Please email to register ...... jennifer@precisionhealthdesign.com

PLAN B UPDATE

2010-08-23T10:19:00.003-04:00

Hello Planimals

PLAN B scheduled for Monday August 30th is a NO GO. You still have the option to attend "regular" PLAN classes beginning the end of Sept.

Spread the word....

PLAN INFORMATION SESSION
Tuesday Sept 14th 6:00 PM
Fitness Center Education Room

Let us know if you have questions!

Did you see it?

2010-08-13T06:06:00.005-04:00

Thought you would appreciate the letter that Nancy Makins wrote to Oprah about her amazing weight loss..... over 500 lbs.

http://www.oprah.com/health/Modern-Day-Lazarus-Nancy-Makins-Letter-to-Herself/5

GET YOUR CALCIUM THE RIGHT WAY

2010-08-11T12:16:00.003-04:00

Calcium (mg) / Calories

Fortified ready-to-eat cereals (various), 1 oz 236-1043 / 88-106

Soy beverage, calcium fortified, 1 cup 368 / 98

Sardines, Atlantic, in oil, drained, 3 oz 325 / 177

Tofu, firm ½ cup 253 88

Pink salmon, canned, with bone, 3 oz 181 / 118

Collards, cooked from frozen, ½ cup 178 / 31

Molasses, blackstrap, 1 Tbsp 172 / 47

Spinach, cooked from frozen, ½ cup 146 / 30

Soybeans, green, cooked, ½ cup 130 / 127

Turnip greens, cooked from frozen, ½ cup 124 / 24

Ocean perch, Atlantic, cooked, 3 oz 116 / 103

Cowpeas, cooked, ½ cup 106 / 80

White beans, canned, ½ cup 96 / 153

Kale, cooked from frozen, ½ cup 90 / 20

Okra, cooked from frozen, ½ cup 88 / 26

Soybeans, mature, cooked, ½ cup 88 / 149

Blue crab, canned, 3 oz 86 / 84

Beet greens, cooked from fresh, ½ cup 82 / 19

Pak-choi, Chinese cabbage, cooked from fresh, ½ cup 79 / 10

Clams, canned, 3 oz 78 / 126

Dandelion greens, cooked from fresh, ½ cup 74 / 17

Rainbow trout, farmed, cooked, 3 oz 73 / 144

"It's the little details that are vital. Little things make big things happen."

2010-08-06T12:57:00.004-04:00

30- 60 minutes of cardio 6 days a week

clean eating

8 glasses of water each day

lots of sleep

quiet time/reflective time/prayer or meditaion 10 minutes each morning

HAVE A GREAT WEEKEND

ATTENTION ALL PLAN ALUMNI

2010-07-28T13:40:00.012-04:00

PLAN B is in effect!

12 weeks - $300

1. Bi-weekly Monday night weigh-ins Conf Room A1 6:00PM

2. ENERGYsmart Access

ENERGYsmart is a personalized nutrition and meal planning program that helps you “fuel” your metabolism. By entering your actual measured Resting Metabolic Rate, you receive access to precise and personalized menu plans designed by registered dieticians to provide caloric levels along with macro and micro nutrients consistent with ADA guidelines and recommendations. What’s even better is that it’s delivered through the internet so you can access it anywhere at any time.

3. eNewleaf Metabolic Coaching

eNewleaf.com is the premiere training and tracking tool for your metabolism -- allowing you to view and trend your personalized Metabolic Assessment results. Follow and log your progress and integrate your data with our select training tools.

4. Use of Garmin FR60 heart rate monitor

(Check it out: http://buy.garmin.com/shop/shop.do?cID=142&pID=27483)

5. Use of Tanita Body Composition Scale

(Check it out: http://connect.garmin.com/tanita )

The scale tracks:
• Weight
• Body Fat %
• Body Water %
• Muscle Mass
• Physique Rating
• Daily Caloric Intake
• Metabolic Age
• Bone Mass
• Visceral Fat

Add-ons:
Garmin FR60 Heart Rate Monitor $129.99 + tax
Garmin Forerunner 305 Heart Monitor $199.99 + tax
Garmin Forerunner 405 Heart Monitor $299.99 + tax
12 weeks access to The Fitness Center $120.00

***For those who prefer a "low tech" option: $125 for 6 meetings and access to EnergySmart***

THE LAST WEEK FOR THIS SESSION

2010-07-22T14:20:00.004-04:00

Plannimals: this is the last week of your Fitness Center membership and for you to track how much weight you lost in your session of THE PLAN. Jennifer and I are working on some new ways for our Plannimals to reach goal weight. Alumni programs and onine weight loss coaching are a couple of our new offerings. Please come by for the final weigh in at your regular class time to see how we can help you in the weeks to come.

THANK YOU for joining THE PLAN, THANK YOU for your efforts. How can we continue to help you toward your goals? Stick with it until you get what you want and until you get what you deserve.

WE ARE WITH YOU UNTIL YOU GET TO GOAL WEIGHT (if you want us)

Are you working out today or is it a day off?

Yes ...It's week 11....So!!

2010-07-15T07:30:00.004-04:00

"Life is a game of constantly shifting momentum. And it's this momentum, be it positive or negative in nature that ultimately shapes the life you get to enjoy on earth."

Keep the positive momentum! Don't stop now! If you don't have positive momentum....stop by The Fitness Center and pick some up :) It's the Farmer's Market today.

What's Your PLAN?

2010-07-12T18:07:00.001-04:00

"The past does not define you, the present does." - Jillian Michaels

2010-07-08T17:14:00.000-04:00

HOW WAS YOUR DAY?

Keep Working

2010-06-17T14:34:00.002-04:00

If you have had success what got it for you?
If you have had success and not really worked that hard at it trust us that will not last. Please keep working hard at your weight loss. You need to be very diligent at your PLANNING.

Know what you are going to eat for each meal.
Know what you are going to do in the gym each day.

PLAN, PLAN, PLAN AND FOLLOW THE PLAN

UPDATES FROM PERU STARTING TOMORROW!!

Simple Words of Wisdom

2010-06-07T14:15:00.002-04:00

"Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health. You need to enjoy the good things in life, but you need not to overindulge."

JULIA CHILD

What's Eating You?

2010-06-04T09:40:00.001-04:00

1. What function does food serve for you?

but most importantly,

2. What would your life be like if food were not the focus?

Perspective....................

2010-06-01T09:13:00.002-04:00

Great comments from last week. I was lucky to spend the weekend where there is no internet!

PLEASE dwell your successes, EVERYDAY in your journal. A success is anything that you did for yourself. Try to look at all sides of the situation that you find challenging. ALL SIDES find a positive and dwell on it.

I ate too much, but I ate very healthy. I ate too many sweets but I walked everyday for exercise. I took a vacation and now I am home to get back to what is best for me. I had a great time last weekend and I am energized.

How was your weekend?

NEGATIVE CALORIE FOODS EAT EM

2010-05-25T10:02:00.003-04:00

NEGATIVE CALORIE FOODS

All foods have some calories. No food is actually "negative calorie" food BUT the overall effect of certain foods in our bodies is that of negative calories. Negative calorie foods are foods which use more calories to digest than the food actually contains.Calories from these foods are harder for the body to breakdown and process. In other words the body has to work harder in order to extract calories from these foods.

This gives these foods a tremendous natural fat burning advantage.

ASPARAGUS BEETS BROCCOLI CABBAGE CARROTS CAULIFLOWER CELERY CHICHORY CHILLI PEPPERS CUCUMBERS ENDIVE GARLIC LETTUCE ONIONS PAPAYAS SPINICH TURNIPS ZUCCHINI APPLES CRANBERRIES GRAPEFRUIT LEMONS MANGOS ORANGES PINEAPPLES TANGERINES STRAWBERRIES RASPBERRIES

Use these foods when you can. Keep up the good work!! Let us know how we can help.
Posted by DL

COME TO THE FARMERS MARKET TODAY!!!

2010-05-20T07:06:00.001-04:00

Thursday, Squash, Melons, Corn, Beans, Tomatoes

What's For Dinner. Support Your Local Farmer

see you down here
xo

"One Nation, Overweight" DON'T MISS IT

2010-05-18T10:55:00.002-04:00

One Hour Documentary, Tuesday May 18th 10 pm CNBC

$147 Billion a Year in Costs
200 million Americans in Danger
The SINGLE biggest health problem in America today.

OBESITY

The one hour documentary takes a look at Bariatric Surgery and chilhood obesity. 1/3 are either overwieght or obese. Many are threatened with the onset of diabetes and some medical expert warn that for the first time in the history of our nation, this younger generation may be on track to have a shorter lie span than their parents.

TheVivus Inc labs working on an anti-obesity drug and the troubled history of previous popular diet drugs. Also a look at the Biggest Loser Resort where there is a 7 month waiting list at $2000 a week with many being repeat customers.

Johnson and Johnson and other companies investing in their employees weight losss and seeing big returns.

YOU HAVE THE KEYS TO A HEALTHY LIFE. ARE YOU GOING TO DO WHAT IT TAKES?

Things to try this week

2010-05-17T13:12:00.002-04:00

Vary Your Protien Choices

Choose fish more often for lunch or dinner. Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.

Some ideas are:
Salmon steak or filet
Salmon loaf
Grilled or baked trout

Choose dry beans or peas as a main dish or part of a meal often.

Some choices are:

Chili with kidney or pinto beans
Stir- fried tofu
Split pea, lentil, minestrone, or white bean soups
Baked beans
Black bean enchiladas
Garbanzo or kidney beans on a chef’s salad
Rice and beans
Veggie burgers or garden burgers
Hummus (chickpeas) spread on pita bread

Choose nuts as a snack, on salads, or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:

Use pine nuts in pesto sauce for pasta.
Add slivered almonds to steamed vegetables.
Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
Add walnuts or pecans to a green salad instead of cheese or meat.

"My goal this week is to stick to the PLAN 100%. I'm hoping to see some great results next week. I had a great work-out today...

2010-05-13T06:47:00.004-04:00

... and I plan on continuing my momentum through until the next weigh-in. Stopped by the grocery store on the way home tonight and stocked up on lots of healthy snacks (this is my downfall). Hopefully... if healthy snacks are available, that's what I will reach for. " annonymous

If your journal looks like this you are going to be successful. If you are writing entries like this in your journal you will lose at least 10% of your current weight this session. Please take the suggestions and please work hard to figure out what, why and when about your eating habits. Have a great workout! It works when you work it, let's get this done!!
Donna

Week 2---- Are you prepared!?

2010-05-11T14:08:00.002-04:00

This weeks topic is brought to you by the "Foot Doctor" Steve Golinski!

Check out:
1. http://www.runnersworld.com/article/1,7124,s6-241-287--13300-0,00.html
for a 10 min post exercise yoga sequence for injury prevention.
2. http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp?cm_re=hp-_-left_1-_-shoe_dog for the Shoe Dog to fetch you your ideal shoe!

More coming later!!

How'd you sleep? How much water did you drink yesterday?

2010-05-07T11:49:00.002-04:00

Hello All, It is a beautiful day, get your workout done outside if possible. Just walk and make it easy and let is last a long time. Go to the Farmer's Market this weekend and buy organic where you can. Pesticides and added antibiotics are not good for a body so do whatever you can to limit your exposure. Who is having a good time with this so far?

Drink water ... Eat Breakfast!

2010-05-05T08:47:00.001-04:00

Oatmeal Banana Energy Bars
(Makes a 9 inch square pan)

2 cups oatmeal
1/2 cup flax seeds (ground or crushed)
1 cup vanilla rice milk
1 large egg + 1 egg white
2 bananas- ripe and smooshed (or sub fruit/pumpkin puree of choice equal to 1 cup)
1/2 cup applesauce- unsweetened
1/4 cup honey
1 tsp vanilla
1 tsp cinnamon

Add-ins if desired
1/2 cup nuts of choice, crushed
1/2 cup dried fruit (cranberries, chopped dates)

Mix all ingredients together (well), place in prepared 9 inch square pan. Bake at 350 degrees Fahrenheit for approx 40-45 minutes. Cool, slice into desired size bars. Store loosely covered in the refrigerator. Makes 9 bars ~ 250 calories each.

FRESH new thinking about what we are eating

2010-05-02T11:27:00.002-04:00

1. Drink Plenty of Water, but AVOID bottled water when you can. It pollutes the environment and is often just bottled tap water. Plastic is harmful to your health and to the environment. Buy a reusable water bottle and invest in a good water filter.

2. AVOID GMO (Genetically Modified Organisms)! When buying processed food (anything packaged) BUY ORGANIC TO AVOID GMO (since almost all the soy, corn and canola in the US is genetically modified, over 70% of all processed food contain GMO's from by-products of these grains)

3.BUY LOCAL PRODUCTS when possible, otherwise buy organic and fair trade products. you will support your local economy and small farmers, reduce your exposure to harmful pesticides, improve the taste and quality of your food and protect the environment from pesticide and fertilizer runoffs. Shop at your local farmers market, join a CSA ( Community Supported Agriculture) and get weekly deliveries of the season's harvest, and buy from local grocers and co-ops that are committed to stocking local foods.

4. SUPPORT RESTAURANTS AND FOOD VENDORS THAT BUY LOCALLY PRODUCED FOOD. When at a restaurant ask (nicely) your waiter where the meat and fish comes from. Eventually as more and more customers ask the same question they will get the message!

5. VOLUNTEER and or financially support and organization dedicated to promoting a sustainable food system. and STAY INFORMED by joining the e-mail lists of local advocacy groups that you trust.

6. GET INVOLVED IN YOUR COMMUNITY! Influence what your child eats by engaging in the school board, effect city policies by learning about zoning and attending city council meetings, learn about the federal policies that effect your food choice and let your congress person know what you think.

7. VISIT A FARM, grow a garden, volunteer in your community garden and teach a child how to grow a garden. GET DIRTY and HAVE FUN

8.SHARE YOUR PASSION! Talk to your friends and family about why our food choice matters. ORGANIZE another FRESH screening

9. TEACH BY EXAMPLE. Your children learn from you-teach them the value of buying local and buying healthy. Our earth, health and ecology are hurting NOW because of the industrial food system, and if we don't take action and start the healing process, the effects are going to be catastrophic and perhaps irreversible for our children.

10. COOK Our culture has forgotten the joys of cooking. Not only is it better for you and saves money it is an invaluable skill to pass on to your children.

Just Beleve It!

2010-04-30T11:43:00.003-04:00

A Study of 9500 people over 9 years showed that eating meat, fried foods and drinking diet sodas were the 3 most prominent risk factors of whether people developed metabolic syndrome.

This is what we are going to talk about and you are going to deal with in THE PLAN, we are going to go after it this session.

Start paying attention you are worth it

When you give your body the foods it was built to understand, you support your metabolism and it will work for you not against you

2010-04-24T08:10:00.004-04:00

Try the common sense approach. How many calories do you NEED today?

How many servings of fruits and vegetables?

How much protein?

How many carbs?

How much fat?

How does one get these amounts in through eating? How much water do you need? Use

http://www.mypyramid.gov

BUY LOCALLY

2010-04-22T10:00:00.001-04:00

According the U.S. Department of Agriculture, North Carolinians spend about $35 billion a year on food. If individuals spent just 10 percent, or $1.05 per day, of their existing food dollars on local foods, approximately $3.5 billion would be available in the local economy. And part of that $3.5 billion would flow back to farmers and food businesses. Greater spending locally can also increase the economic activity at the regional and community level, which can translate into jobs.

PLEASE CONSIDER WHAT YOU CAN DO

IT MATTERS

The Plan Info Session

2010-04-20T16:03:00.001-04:00

Friday April 23rd.

Noon in the education room TFC.

Who wants to lose weight?

THANK YOU!

2010-04-16T15:01:00.002-04:00

Fantastic job everyone.....and the fun isn't over! FRESH The Movie will be May 2nd at the Millis Center (please register at www.freshthemovie.com). Please come and please tell a friend. And while you are talking to this friend also mention that-----

THE PLAN INFO SESSIONS are:
Monday April 19th at 6:00
and
Friday April 23rd at noon!

We enjoyed it just as much as you did :)
Keep in touch!

Jennifer and Donna

Come see the movie that will change your habits

2010-04-11T20:12:00.003-04:00

http://www.freshthemovie.com/

Take a look at the trailer and if you want to come see the movie we will show it Sunday May 2 at High Point Regional. Please register on the website so we can track the number of people coming. It is cool, being healthy is cool and it is possible.

Have a great week!!

Keep Going, Great Job Karen

2010-03-25T14:36:00.002-04:00

It is a time when people can lose their intensity. Please don't quit on THE PLAN, we have not quit on you.

TODAY IS THE ONLY DAY THAT MATTERS!!!! WHAT IS YOUR PLAN FOR TODAY?

Please stay with your exercise and journaling. Be like Karen...she came to 6am SPIN on Wed and did something she had never done before. WAY TO GO KAREN.

Please do it today. Just for today and let us know that you did.

see you up there

PLANIMAS ROCK THE MARATHON

2010-03-21T20:41:00.002-04:00

CONGRATULATIONS TO CINDY, TAMMI, ANNE AND ANNETTE
(did I miss anyone?)

I was lucky enough to be a part of this because of you all. I am so proud of you for setting a goal and making it happen. I have told everyone from my Mom to my friends at dinner tonight. It is impressive and it is FOREVER. You Did It.

Please continue to inspire and a huge Thank You from Jennifer and me for doing THE PLAN and believing in our program.

THE 5k, 1/2 Marathon and Marathon is THIS weekend

2010-03-13T10:11:00.006-05:00

www.ncmarathon.org

Click the website and get registered.

Do something you think you can't, or do something to prove you can.

Please Use the handout from this week to get proper serving amounts

2010-03-12T01:30:00.002-05:00

This is a great week to do it for real. To get in all the way. No matter what yesterday was what will tomorrow bring. Life is good and if you want your best week then just go ahead and have your best week.

RIGHT ON!

2010-03-05T14:41:00.002-05:00

6 weeks of the PLAN have zipped by!

Here's the halfway report:

19 people have lost MORE THAN 10 lbs already!

1 person is a 1/2 lb away from 20 POUNDS!

TOTAL WEIGHT LOSS FOR THE 3 CLASSES: 400 POUNDS!!

Don't stop now!

Greek Yogurt, Negative Calorie Foods

2010-03-01T06:55:00.002-05:00

Last week we had lots of sharing about new things to try. Greek yogurt since it's first mention from CB has always seemed to sneak into the conversation. Go get some. With fruit or not. Oatmeal for breakfast is the best answer. Go get some, NOT instant. With fruit and nuts or without.

Eat the same breakfast for a week.

Cook dinner one more time this week.

Get all your fruit and vegtable servings daily for this week.

Get ONLY your required protein.

Exercise everyday.

Great Comments This Week

2010-02-26T12:40:00.002-05:00

I heard conversations in and out of the meetings about what Plaimals are doing.....and what they are getting for their efforts. Positive and Negative. Remember we want you to keep it simple.

What did you do last week?

What result did you get?

Are you happy with that result?

What will you do tomorrow? This weekend? Next week before your meeting?

That is really all there is to it. If you want to give up sugar. Stop eating sugar. Period.That's it.No more.Done.

Attitude is EVERYTHING

2010-02-23T15:42:00.004-05:00

NOTHING ON EARTH CAN STOP THE PERSON WITH THE RIGHT MENTAL ATTITUDE FROM ACHIEVING THEIR GOAL;

NOTHING ON EARTH CAN HELP THE PERSON WITH THE WRONG MENTAL ATTITUDE
Thomas Jefferson

Who is ready to get this done?
What did you do to work toward your goal this week?

BEAUTIFUL DAY TODAY; ENJOY YOUR GOOD HEALTH

2010-02-21T09:28:00.002-05:00

Great Job Maria, figure out about your shoes and socks, blisters are crappy. Today is a good day to move! Write down positve thoughts and feelings today, and even the negative ones. A day of sunshine and warm temps does a psyche good. If you are working today, pray for Spring when you too can enjoy the weather.

LOW END OF THE CALORIE RANGE + HIGH END OF TOTAL MINUTES = WEIGHT LOSS

Reality Bites!

2010-02-17T10:41:00.002-05:00

Hello Planimals,
ALTHOUGH ( always beware of sentences that begin with although) we have told you that no food is off limits. We told you that every food has calories to be counted. We told you all you need to do is count calories and do your exercise and write it down.....and those things are true to get your weight loss. Let's be real and clear about what it takes to lose weight.

CB absorbed the truth that "the low end of the calorie range and the high end of the Zone 1 MINUTES range makes for weight loss."

EVERYONE knows what will help in weight loss and what won't.

My questions for you are;

1 Why are you not walking or doing some sort of cardio 7 days a week?

2 Are you still eating things that YOU KNOW will not help weight loss?

3 Are you writing in your journal EVERYDAY?

4 Are you PLANNING your meal, and limiting meals out to eat?

5 Are you giving yourself credit for healthy behavior?

We are commited to your success, 100%, let's get real and be clear about what it takes and then together let's reach our goals!

NEGATIVE CALORIE FOODS

2010-02-14T14:05:00.003-05:00

All foods have some calories. No food is actually "negative calorie" food BUT the overall effect of certain foods in our bodies is that of negative calories. Negative calorie foods are foods which use more calories to digest than the food actually contains.

Calories from these foods are harder for the body to breakdown and process. In other words the body has to work harder in order to extract calories from these foods. This gives these foods a tremendous natural fat burning advantage.

ASPARAGUS BEETS BROCCOLI CABBAGE CARROTS CAULIFLOWER CELERY CHICHORY CHILLI PEPPERS CUCUMBERS ENDIVE GARLIC LETTUCE ONIONS PAPAYAS SPINICH TURNIPS ZUCCHINI

APPLES CRANBERRIES GRAPEFRUIT LEMONS MANGOS ORANGES PINEAPPLES TANGERINES STRAWBERRIES RASPBERRIES

Use these foods when you can. Keep up the good work!! Let us know how we can help.

30 Minutes of Fruits and Veggies

2010-02-09T09:49:00.003-05:00

A "serving" is a measurement (cup, ounce)...... a "portion" is what you eat. When deciding what to put on your plate..think of a clock face... you need 30 minutes of carbs (fruits, veggies, whole grains).... 20 minutes of healthy fats.....10 minutes of protein.

K.I.S.S. (keep it SUPER simple!)- Have you had every food group every day?

Week 2 Powerpoint

2010-02-05T11:35:00.004-05:00

Please click the link below to see this week's presentation on Salt & Sugar.
The top 2 things that make you HUNGRY!

http://www.authorstream.com/Presentation/jhinely-318366-salt-sugar-education-ppt-powerpoint/

Post a comment as attendance.
The Fitness Center will be closing Friday at 6PM and will be open Saturday from 10am - 3pm.
As always, just in case, call before you come: 878-6221

FRIDAY FEB 5th

2010-02-05T08:42:00.004-05:00

Hello Planimals, we suppose you are on your weather contingency PLAN. As far as the 10:00 meeting, The Fitness Center is open and we will have the meeting. If you cannot attend the meeting we will put the powerpoint presentation on here. TOMORROW. You must make a comment that you have viewed the presentation and leave your name. This will be the only way to get credit for the class.

How to leave a comment:
-Click on the word "comment" under the post
-Type your comment in the box and end with your name
-Click the "annonymous" circle
-Click PUBLISH YOUR COMMENT

Saints, Colts, Sleet, Snow

2010-02-04T07:00:00.002-05:00

Vegetarian Chili
1 Tbsp olive oil
1/2 cup diced onion
3 cloves garlic, minced
1 green pepper, diced
1 red pepper, diced
1 yellow pepper, diced
1 cup sliced mushrooms
1 cup broccoli florets
1 cup diced zucchini
1/4 cup red wine (optional)
1 15oz can black beans, rinsed and drained
1 15oz can pinto beans, rinsed and drained
1 15 oz can cannellini beans, rinsed and drained
2 cups your favorite salsa (homemade or from a jar)
2 Tbsp chili powder

Toss in crockpot, turn it on low, come back 8 hrs later.

10 servings, 196 calories
Miller Lite 96 calories
Go (insert team name)!!!

It's Everywhere!! It's Everywhere!!

2010-02-02T11:44:00.002-05:00

What do these 3 have in common??
Certs breath mints
Theraflu
Fiber One cereal

My Pyramid

2010-01-31T12:05:00.003-05:00

Take some time to look at

www.mypyramid.gov (click here to go to website)

click on INSIDE THE PYRAMID on the left. click on the different parts of the pyramid to see what are the daily reccomendations. What can you add to your nutrition to make you healthiest day?

I used whole wheat pasta today, black beans and tomatoes, a great filling lunch and I have plenty to serve again. 300 calories. One bottle of water one hour later and I am not hungry and I feel clean.

How is your day going?

A SNOWY DAY

2010-01-30T11:37:00.003-05:00

Hello Planimals,

With The Fitness Center closed what can you do to get your workout? With this weather being an unplanned event it is a time to rePLAN. Get in your journal and rearrange your week if you need to. Another opportunity to take a day off and watch your calories. If you are stuck inside take 15 minutes with your journal.

Have a nice day!

BEWARE HPRHS employees

2010-01-28T11:33:00.003-05:00

The BURGER BONANZA with Sweet Potato Fries and a medium coke has

1134 calories wtf? (why the face!)

what are you having for lunch?

who is working out today?

THE PLAN starts now!!!

2010-01-25T18:00:00.002-05:00

Welcome Planimals!!!!!

Who is here? (returning planimals, voyeurs, and new people)

What are your questions?

What have you done today?

Get ready cause here it comes, your goals reached, your life changed

EVERYBODY IS DOING ZONE 1

2010-01-22T08:19:00.002-05:00

Hey Planimals. Everybody who has gotten tested is doing the same thing. ZONE 1 CARDIO

You know how many you burn a minute so do the math and see how many calories you are burning.

Calories X number of minutes

Any questions?

Have a Plan

2010-01-19T13:16:00.002-05:00

Hello Yall,

We have seen so many new people this week and hope everyone is ready to start the journey. Does anyone have any questions? Everyone is doing Zone 1 cardio as many minutes as possible.

#1 Rule of THE PLAN BE HAPPY

#2 Rule of THE PLAN No Pain

#3 Rule of THE PLAN Make your best effort

Check in here and enlighten us with what you are doing.

READY SET GO!

A RAINY SUNDAY ARE YOU WORKING OUT OR IS TODAY YOUR DAY OFF?

2010-01-17T07:59:00.005-05:00

Take care of yourself today, physically, emotionally, and spiritually.

We have it easy here please give to the red cross to assist in Haiti.

www.redcross.org

THE PLAN starts in JANUARY

2010-01-15T11:36:00.002-05:00

A new session of THE PLAN is starting. We have Wed at 4 pm and Friday at 10 am as meeting times. Please call The Fitness Center at 878-6221 to get signed up for the tests and in class.

Yes Tammi and Kristi and Cindy and all the others have done extremely well. This is it so if you want it come get it

Call us