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Weight Loss Blog
Challenge #10

Final Challenge: What have you done to get out of Your Comfort Zone?!

You will have until 4/17 to complete your Final Challenge.......

Many of you have made great strides in changing your lifestyle and exercise habits in order to acheive your goals. For most of this has meant a 180 degree turn around in eating and exercise habits.  Now it is time to push the envelope one more time.  As we come to the end of the 12 weeks I would like each of you to share what you have done to start pushing yourself out of Your Comfort Zone.  Some examples may be that you started taking cycling instead of walking on the treadmill, or started planning meals for the week instead of grabbing take out  for dinner.  If you haven't  pushed Your Comfort Zone, no worries there are still 2 weeks left.  You can post your answers to the Blog site or to the Facebook site.  There may be some fellow NYNY Challengers that need some inspiration!

Each post will be worth 2 raffle tickets, only 2 posts please.

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Challenge #9

Challenge #9: Clubbucks Challenge

Part 1

This week's Challenge is a "getting to know your food" Challenge.  So now that you have been looking at your sugar content in your foods, and especially your fruits, I would like to continue with the "Sugar Challenge" as follows:

Below is a list of foods and I would like you to take and find out how many grams of carbohydrates they have, how many grams of added sugar and how many calories of added sugar:

1 TBSP Smuckers Peanut Butter

1 slice of Arnolds Oatbran Bread

1 cup Great Value Greek Vanilla Yogurt

1tbsp of fat free hazel nut creamer

1 small french frie from McDonald

1/2 cup low fat cottage cheese

chicken biscuit from Bojangles

1 lenders everything bagel w/ 1 slice of deli american cheese

This Challenge will be worth 5 points.

Part 2:  Sugar & Sodium

Your goal on your meal planning is keep your sugar under the AHA recommendations which means that for men if you are allowed 150 calories of added sugar a day, then the grams of sugar would be 38 grams.  For women, if you are allowed 100 calories of added sugar a day then that would equal 25 grams of sugar a day.

Sodium: AHA recommends for men  & women to keep Sodium under 1500mg /day.  If you are on High Blood Pressure, Diabetic, or Heart Medications then your Dr. may have even given you  lower guidelines.  Your goal is to keep under 1500mg /day.

 

Where does fruit play into this?

Well,  for this challenge you can have 2 servings  of fruit a day that you do not have to count towards your sugar.  Anything after 2 servings - you need to count.  Also, remember that fruit isn't bad for you but if you are not combining your fruit with a protein serving, then it will not hold you over for very long.  Remember the key is to keep the insulin from kicking in too early so your body can utilize some of those calories before storing them.

How to earn $25.00  in Clubbucks!

This Challenge will go through until April 6th.  (Yes, this means through Easter!)  You can send back your answer to the food calories & grams through the blog when you have the answers. The other 2 Challenges you can send me a message through the blog after April 6th.  I want to know how much sugar and sodium in grams that you took in for all of those days.  

For everyday that you send me your sugar and sodium results I will give you 1 raffle ticket.  If you are under your goal numbers then you can earn 2 raffle tickets. I will draw the winner for the Clubbucks on April 10th.

Good Luck!

 

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quick reference for the amount of sugar in fruit.

So, I offer this quick glance chart of popular fruits listing just the sugar content. If you want more analytical information, click the fruit name.

Source: USDA Database R-23

 

Sugar in Fruit Chart
Fruit Size Total
Sugars (g)
Glycemic
Index2
Apple, all1 Medium (3″ dia) 18.9 38
Apricots Raw, fruit 3.2 57
Avocado Without skin and seed 0.4  
Bananas Medium (7-8″ long) 14.4 52
Blackberries Cup 7 32
Blueberries Cup 14.7 40
Boysenberries Cup, unthawed 9.1 40
Breadfruit Raw, fruit, small 10.6 68
Cantaloupe Melon, large 64 65
Carambola (starfruit) Raw, medium 3 5/8″ long 3.6  
Casaba Melon Raw, fruit, 1/10 of melon 9.3  
Cherimoya Fruit without skin and seeds 30.2  
Cherries Sweet, cup w/pits 17.7 22
Clementines Fruit, 1 6.8  
Cranberries Raw, cup, whole 4  
Currants (red & white) Cup 8.2 64
Dates Date, pitted 4.5 103
Figs Fig, dried 4 61
Grapefruit Medium (4″ dia) 8.9 25
Grapes Cup 23.4 46
Guava Fruit, 1 4.9  
Honeydew Melon 1/4 of melon 5 1/4″ dia 20.3 65
Jackfruit Cup 1″ pieces 28.8  
Kiwi Fruit, 2″ 6.2 53
Kumquats Raw, Fruit, without refuse 1.8  
Lemons Fruit, 2 1/2″ dia 1.4  
Limes Fruit, 2″ dia 1.1  
Litchis Raw, cup 28.9  
Loganberries Frozen, cup 11.3  
Mangos Fruit 45.9 51
Mulberries Raw, cup 11.3  
Nectarines Medium, 2 1/2″ dia 11.2 42
Olives Ripe, canned, small-large 0.0  
Oranges Fruit, 3″ dia 11.9 42
Papaya Raw, small 12.3 59
Passion-fruit Fruit without refuse 2  
Peaches Medium 2 2/3″ dia 12.6 42
Pear, Asian Fruit, 3 3/8″ high 3″ dia 19.4 38
Pears Raw, medium 17.4 38
Persimmons Fruit, 2 1/2″ dia 21  
Pineapple Cup, chunks 16.2 59
Plums Raw, 2 1/8″ dia 6.6 39
Pomegranate Raw, 4″ dia 38.6  
Prunes Fruit, dried, pitted 3.6 29
Raisins Cup 85.8 64
Raspberries Raw, cup 5.4  
Strawberries Raw, cup, halves 7.4 40
Tangerines (mandarin oranges) Medium, 2 1/2″ dia. 9.3  
Tomatoes Medium, whole, 2 3/5″ dia 3.2  
Watermelon Wedge approx 1/16 of melon 17.7 72

1According to PMA’s Labeling Facts all apples (medium) have the same amount of sugar and calories with the exception of the Jazz apple which has about 1 g less sugar but the same amount of calories. Apples listed include Arkane, Ambrosia, Arkansas Black, Braeburn, Bramley, Cameo, Cortland, Crabapple, Criterion, Fuji, Gala, Ginger Gold, Golden Delicious, Granny Smith, Gravenstein, Honeycrisp, Jazz, Jonagold, Jonathan, McIntosh, Newton/Pippin, Pacific Rose, Pinova, Red Delicious, Rome and Winter Banana.

2The majority of the values listed are from the International Table of Glycemic Index. The remainder are in agreement with various other sources. Also, not all foods have been studied for glycemic index. 

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As we become more conscious of our daily sugar intake it might be helpful to have a sugar-in-vegetables chart. The majority of vegetables are low in sugar content.

For those of us who need to know, I offer this quick glance chart of popular vegetables listing just the sugar content. If you want more analytical information, click the vegetable name.

Source: USDA Database R-24
Sugar in Vegetables Chart
Vegetable Size Total Sugars (g)
Artichoke, raw Medium 1.27
Arugula, raw Cup 0.20
Asparagus, raw Cup 2.52
Bamboo shoots, raw Cup (1/2″ slices) 4.53
Beans, snap, green, raw Cup (1/2″ pieces) 3.26
Beets, raw Cup 9.19
Black-eyed Peas, raw (cowpeas) Cup 4.35
Broccoli, raw Cup chopped 1.55
Brussels Sprouts, raw Cup 1.94
Cabbage, raw Cup chopped 2.85
Carrots, raw Cup chopped 6.07
Cauliflower, raw Cup chopped 2.04
Celery, raw Cup chopped 1.85
Chard, swiss, raw Leaf 0.53
Chicory Greens, raw, Cup chopped 0.20
Chicory Roots, raw Cup chopped (1″ pieces) 3.93
Chickpeas, raw (garbanzo bean) Cup 21.40
Chives, raw Tbsp, chopped 0.06
Collards, raw Cup chopped 0.17
Corn, sweet, yellow, raw Cup 9.08
Cowpeas, raw (black-eyed peas) Cup 4.35
Cucumber, with peel, raw Cup 0.87
Dandelion Greens, raw Cup chopped 0.39
Eggplant, raw Cup cubes 1.93
Garbanzo Bean, raw (chickpea) Cup 21.40
Garlic, raw Clove 0.03
Ginger root, raw tsp 0.03
Green Beans, raw Cup (1/2 ” pieces) 3.26
Horseradish, prepared Tbsp 1.20
Kale, cooked w/o salt Cup chopped 1.63
Leeks, raw (bulb & lower leaf portion) Cup 3.47
Lentils, raw Cup 3.90
Lettuce, green leaf, raw Cup shredded 0.28
Lima Beans, immature seeds, raw Cup 2.31
Lima Beans, large mature seeds, raw Cup 15.13
Mushrooms, white, raw Cup whole 1.90
Mustard Greens, raw Cup chopped 0.90
Okra, raw Cup 1.20
Onions, raw Cup chopped 6.78
Parsnips, raw Cup slices 6.38
Peas, green, raw Cup 8.22
Peanuts, all types, raw Ounce 1.13
Peppers, serrano, raw Cup chopped 4.02
Peppers, Jalapeno, raw Cup sliced 3.71
Peppers, sweet, green, raw Cup chopped 3.58
Peppers, sweet, red, raw Cup chopped 6.26
Pickle Relish, sweet, raw Tablespoon 4.37
Pickles, cucumber, dill, raw Large (4″ long) 1.77
Poi Cup 0.94
Potato, flesh & skin, raw Medium (2 1/4″ to 3 1/4″ dia.) 1.66
Pumpkin, raw Cup (1″ cubes) 1.58
Radishes, raw Cup slices 2.16
Rutabagas, raw Cup cubes 7.84
Shallot, raw Tbsp chopped 0.79
Snap Peas, raw (snowpeas) Cup chopped 3.92
Soybeans, mature seeds, raw Cup 13.63
Spinach, raw Cup 0.13
Squash, summer, all varieties, raw Cup sliced 2.49
Sweet Potato, raw, unprepared Sweetpotato, 5″ long 5.43
Taro, raw Cup sliced 0.42
Tomatillos, raw Cup chopped or diced 2.59
Tomatoes, red, ripe, raw, annual average Medium whole (2 3/5″ dia.) 3.23
Turmeric, ground tsp 0.07
Turnip Greens, raw Cup chopped 0.45
Turnips, raw Medium 4.64
Watercress, raw Cup chopped 0.07
Waterchestnuts, Chinese, (matai), raw 1/2 Cup slices 2.98
Yam, raw Cup cubes 0.75
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Challenge #8

Are you addicted to Sugar? 

AHA Recommendation

The American Heart Association recommends:

  • No more than 6 teaspoons or 100 calories a day of sugar for women.
  • No more than 9 teaspoons or 150 calories a day for men.

 

Your Challenge this week is to keep track of your sugar and to try to reduce your sugar by 25% of the AHA recommendations.

So this means for Women - less than 5 teaspoons a day &  for Men - less than 7 teaspoons a day.

THIS WILL INCLUDE ALL SUGARS.

For everyday that you can keep it under your goal you will receive 2 points per day. At the end of the week you will send me  how many grams and calories of sugar that you took in every day. Your results can be sent through the blog.  This means that you will need to make sure that you are recording your food in your food diary so I can verify your results. 

Let me know if you have any questions......

 

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measurement results

You guys ARE AWESOME!!!!

Here are our 10 lb + loser club :

Jim Messer - 18.5 lbs

Laurie Stone 17.4 lbs

Kevin Richmeier  - 18.9 lbs

Connie Buffaloe 15.4 lbs

Kim Perkins - 15.1 lbs

Ruth Frame - 14.5 lbs

Debra Moore & Kelly Currin - 14.1 lbs

Angel Colucci  - 12.5 lbs

Lynn Fish 12.1 lbs

Annette Steele 12.0 lbs

Emily Pantoja - 10.3 lbs

Vicotria Benditz & Lowell West - 10.0 lbs

 

 

Top Losers for Inches -

Debra Moore - 16.25 

Ruth Frane 14.5

Jim Messer 14.0

Laurie Stone - 13.75

Kevin Richmeier 13.25

Sabrina White 12.0

Micheller Turner 11.75

Lynn Fish 11.0

Lisa Hoovr 10.5

Emily Pantoja - 10.25

Who will I be adding to this list next week?

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Challenge #7

What have you done to add more activity into your lifestyle?

Become a "back-of-the-lot" parker. We come to the gym for exercise. Why do so many of us try to park as close as we can to the building. This week we get a break in the weather (and hopefully more to come!) , so wouldn't it be cool if Clubworx became the one place in town where the parking lot fills from the back??? I challenge you to start the trend! 

For everyday that you post what you have done to add more activity into your lifestyle you will receive 1 raffle ticket.  This time I would like you to post what you do to the facebook site.  If you do not have facebook , then you can send it to me in the blog.  This is a great way to keep each other motivated as we hit the 1/2 way mark of the Challenge.

Keep up the great work Guys!!!!!

P.S.

Don't forget the weekend Challenge is still going.... What did you do for exercise this weekend?

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Hollie Wellman

Recipe Ingredients and Instructions: Two breakfast ideas:

Breakfast Eggs
1/3 cup of Fit & Light egg whites
1/3 cup of Fit & Light egg substitute
Cheeseheads light cheese stick
Chopped onions
Spray an omelet pan. Put in eggs. Chop up cheese and onions to place on top of eggs.

Serving size: entire recipe about for 1 person
127 cals; 2.6g fat; 513.3mg sodium; 4.7g carb; 0g fiber; 2.7g sugar; 23 g protein

High Protein Muffins

1 banana
¾ cup Fit & Light egg whites
½ cup low-fat plain Greek yogurt
• ¾ cup oats
• 2 scoops vanilla whey protein powder
• ¼ cup sugar substitute
• 1 tsp baking powder
• 1 tsp baking soda
Preheat oven to 350°. Spray muffin tray with cooking spray or use those cute little cups. Blend all ingredients together. Pour into slots.
Bake until you can insert a fork and remove it without anything sticking, about 17 minutes.
You can top with 4 Tbsp low-fat Greek yogurt but I think plain is good! …I have a hard time getting all my daily protein in…Bridge club thought it was OK. Found at http://www.mensfitness.com/banana-oat-muffins#sthash.obsFlPQ2.dpuf
Makes 12 servings.

per serving 70 cals; 1g fat; 7g carb; 24g sugar; 1g fiber; 8 g protein

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Laurie Stone

Monday Challenge

Recipe Ingredients and Instructions:

Breakfast 1

Freezer Breakfast Burritos
Recipe by Our Best Bites

Ingredients:

3 tablespoons butter
12 eggs
1/4 cup water
pepper or Tabasco sauce
1 lb. lean turkey breakfast sausage
1 onion, diced
1 bell pepper (any color), seeded and diced
12 8″ 100% whole wheat tortillas (I used Tia Rosa soft taco tortillas)
6-8 ounces shredded cheddar cheese

Instructions:

In a large skillet over medium heat, melt the butter. While the butter is melting, whisk together the eggs, water, salt, and pepper or Tabasco sauce. When the butter is melted, tilt the skillet to coat the pan. Add the eggs and allow them to cook until bubbly, then gently scrape the bottom of the pan, allowing more of the liquid-y egg mixture to come in contact with the pan. Repeat until the eggs are completely scrambled. Transfer the eggs to a bowl and return the pan to the hot stove. Add the sausage and cook, crumbling the sausage as it cooks, until it’s about halfway cooked. Add the onions and peppers and cook until the vegetables are tender and the sausage is completely cooked. Remove the pan from heat.

Place 1/3 cup scrambled eggs, 1/4 cup of the sausage/pepper mixture, and 2 tablespoons of shredded cheese into each tortilla. Roll the mixture tightly into the tortillas, folding in the ends as you roll, then roll tightly in aluminum foil. Place the wrapped burritos into a large Ziploc bag and freeze.

When ready to serve, remove a burrito from the bag, unwrap it from the foil, and place it on a microwave-safe plate. Place the plate in the microwave and cook at 30% power for 90 seconds to defrost the burrito. Then cook for another 60 seconds on full power or until hot. Serve immediately with salsa. Makes 12 burritos.

Nutrition Information:
Calories: 336
Fat: 19
Carbs: 21
Fiber: 3
Sugars: 2
Protein: 19
Weight Watchers Points 9

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Michelle Turner

Snack Challenge

Recipe Ingredients and Instructions:

So my problem is not eating snacks that are bad for me, my problem is eating too much of a snack that is good for me. Too much of a good thing can be bad for you! 

I love almonds and they are pretty good for you if you eat them in moderation (which I usually don't). I could sit there and eat and entire jar of them. 

One serving of Planters Dry Roasted Almonds is only 25 nuts! If I had a jar of them I would eat at least 2 servings, probably more since I lose count. 

2 Servings = 25 Nuts
Calories = 340
Fat = 28 grams
Sodium = 180 mg
Carbs = 12 grams
Fiber = 6 grams
Protein = 10 grams

My fix, I know buy the 100 calorie packs from Emerald and I just take one pack with me. 

Calories = 100
Fat = 9 grams
Sodium = 150 mg
Carbs = 4 grams
Fiber = 2 grams
Protein = 4 grams

(even if I eat two packs they are still better!)

 

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Laurie Davis
Challenge #5
 
Monday Challenge - Breakfast

Coffee- brewed from grounds 12oz
4 Calories, .1 Fat (Monounsaturated),0 Carbs,0 Sugar, .4 Protein
International Delight Fr. Vanilla Creamer(Yes I'm having a hard time giving this up!!) 2 TBSP
70 Calories, 3g Fat (2 Sat. & 1 Monounsat.), 12 Carbs, 12 Sugar, .2 Protein
Quaker Instant Oatmeal, 50% Less Sugar, Cinnamon Pecan
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Laurie Davis

Challenge #5

Monday Challenge - Breakfast #2

Thinkthin High Protein Bar (Creamy Peanut Butter)
240 Calories, 9 Fat (3.5 Sat), 22 Carbs, 20g Protein, 0 Sugar
Coffee-brewed from grounds-12oz
4 Calories, .1 Fat, 0 Carbs, 0 Sugar, .4 Protein
International Delight Creamer-Fr. Vanilla - 2 TBSP
70 Calories, 3g Fat (2 Sat.), 12 Carbs, 12 Sugar, .2 Protein

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