Wednesday, December 29, 2010

Healthy Jump Start and Cheers to 2011- Don't let your Belly Fat Win!

Hope everyone had a very Merry Christmas and wish you all a Happy and Healthy New Year!  Cheers to all and a little humor added in to the mix! Enjoy and thank you all for following HLOKC blog!
Letter From Your Belly Fat

How's it going? This is a letter from your old pal, Belly Fat. We had a great Holiday, didn't we? Lots of good times, great food, and sitting around and eating a little too much.

Are you ready to start another New Year with me in 2011? Well, I'm thinking about sticking around another year if you don't mind, but you might need to get a bigger pair of pants, as I was thinking about expanding my place.

So do me a favor, avoid that nutrition plan from that dietitian, Lara Veazey and the new Bootcamp workout you were thinking of doing. For almost a month last January , I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

But boy oh boy, I sure was glad you gave up last year's 'Weight Loss New Year's Resolution' and went back to just lifting utensils and not dumbbells. Otherwise we wouldn't have been able to celebrate another Holiday together this year.

Don't even contemplate going outside to exercise. Nope, stay indoors where its warm and toasty by the fire and lounge in your trusty elastic waist band sweatpants, that's the way to go. Besides, it is much easier to stay inside all snuggled up on the couch instead of enjoying a workout in the crisp winter air.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that HLOKC Nutrition and Boot camp program.

Brings a tear to my eye whenever I even think about that HLOKC Nutrition and Bootcamp workout program and all the belly fat it's burned. Heck, it's fried more fat than a short order cook at a roadside truck stop.

So again, if you want to keep your dear old belly around for another year, do NOT even think about starting HLOKC Bootcamp or even try to eat healthy, otherwise, it is all over friend, and you'll never see me again.

Your friend and spare tire,

Belly Fat

However, if you are sick of me and want to get rid of me for good, I suggest you sign up for HLOKC New Years Nutrition and Fitness Program.

**Start this New Year in 2011 off right and adopt Healthy Lifestyles habits to last you a lifetime. It is time to get out of the Diet mindset and set realist goals and create a nutrition and fitness plan you can stick with for life. Give yourself and your family the gift of Health this year and start taking steps to improve your life! With the New Year approaching, it is perfect time to start a nutrition and fitness program and create habits to adopt a healthier lifestyle. It's your turn to get healthy, toned, and gain confidence all year!

Email me today at and reserve your spot for the HLOKC's Nutrition and Fitness Body Bootcamp! New Session starts January 10th! Package will include:

**A CUSTOMIZED nutrition plan for YOU(not a diet handout), a 1 hour nutrition session with a REGISTERED DIETITIAN, 16 total exercise sessions of 4 days per week Bootcamp style workouts consisting of high intensity cardio, strength training, and core exercises, weekly email motivational tips, healthy meal planning tips, my PERSONAL grocery store product list, and nutrition and fitness advice to last you a lifetime.***BONUS For every friend you refer, $25 off your HLOKC Nutrition and Fitness Bootcamp package! Start 2011 off right and email me today to reserve your spot for January 10th!

Friday, December 17, 2010

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

Healthful Holiday Hints to Help Your Waistline this Season at your Next Holiday Jingle Bell Bash

Many of us are committed to attending or even hosting Holiday parties. We face an array of snacks, desserts, and beverages that fall nothing short of appetizing. Some refrain from temptation while others indulge in the season. Here are a few tips for beating the holiday weight gain.

1. Eat a nutritious snack before the party.
Eating a healthy snack or meal including high protein and fiber (such as an apple with peanut butter or salad with lean protein and low fat dressing) will curve your appetite and help keep you from over-indulging“nibble snacking” while socializing.
2. Prepare a healthy dish. ( meat and cheese or vegetable tray)
Bring something you know you (and others) will be able to enjoy guilt free.
3. Have a plan.
Decide what you will and won’t eat. Perhaps avoid liquid calories such as eggnog or punch or extra toppings like whipping cream and heavy sauces and butter.
4. Preview the buffet.
Check out what is available before making selections. Fill your plate with fresh fruits and veggies, deli meat slices, and low fat cheeses. This way you can enjoy a few of the high calorie and fat treats without wasting calories.
5. Eat slowly.
Don’t eat so fast your stomach does not have time to register you are full. Savor each bite and enjoy the taste of the food.
6. Don’t park.
Mingle!!!! Don’t park in front of the buffet table to avoid constant nibbling.
7. Stay hydrated.
Drink plenty of water between eating and consuming alcoholic (usually higher calorie) beverages. This will help you stay full and control the need to have something in hand.
8. Don’t drink your calories.
Avoid high calorie beverages. An 8 ounce serving of Eggnog contains nearly 350 calories and almost 20 grams of fat while apple cider contains 120 calories with almost 30 grams of sugar. Addition of alcohol only increases these numbers. Try a lower calorie beverage such as a wine spritzer which contains 80 calories for a 4 ounce serving. Add fruit such as cranberries for extra color and flavor.
9. Only eat when you’re hungry.
Before you go back for seconds, assess your hunger. Don’t eat out of boredom. If this problem arises, find another party!
10. Don’t be afraid to say no.
It can be difficult to do when offered delicious holiday foods, but it is the most empowering word to your health and weight loss goals during this time.

Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern

Tuesday, December 14, 2010

Guilt Free Holiday Sweet Treats

Try these quick and easy, light and fit holiday deserts:

Peppermint Parfaits
 Peppermint Parfaits
Ingredients: Makes: 4 parfaits
1 pint (16oz) low-fat vanilla yogurt or frozen yogurt Prep time: 5 minutes
¼ cup dark chocolate chips Cook time: 3 minutes
½ teaspoon unsweetened cocoa powder
1 Tbs. Cool Whip Free
¼ cup finely crushed candy canes
½ teaspoon peppermint extract
1. To make the chocolate sauce, combine chocolate chips, cocoa powder and ½ teaspoon of peppermint extract in small sauce-pan. Warm over low heat until melted.
2. Scoop remaining yogurt into 4 bowls and drizzle with chocolate sauce. Top each serving with light whipped cream and sprinkle with peppermints.
Nutrition Facts:
183 calories, 2 g protein, 31 carbohydrate, 6 g fat, 1 g fiber
**Also provides calcium and protein!

Dark Chocolate Covered Pretzels
 Chocolate Dipped Pretzels
Ingredients: Makes: 16 servings (~ 4 pretzels)
1 box (6oz) of pepperidge farm pretzel thins Prep time: 15 minutes
1 cup of dark chocolate chips Cook time: 3 minutes
1. Warm chocolate chips over low heat until melted.
2. Dip pretzel thins in melted chocolate.
3. Let dry on wax sheet until chocolate hardens.
*Can also ass 1/4 tsp of peppermint extract to chocolate to add a little additional flavor.
Nutrition Facts:
100 calories, 6 g sugar, 4 g fat, 1 g fiber
**Also makes for a great gift idea!

Post by Guest Blogger: Marybeth Mitchell, OU Dietetic Intern