12-Week Weight Loss Challenge: Week 7 (March 21, 2015 - March 27, 2015)

Week 7 has ended and as you can see below, we have some stellar results to date! Just a reminder... all participants need to weigh each Friday and report the results to HR. Those not reporting will owe $1.00 to the pot for each week not reported! We have 5 weeks remaining of our Weight Loss Challenge! Let's kick it in gear and see what we can accomplish these next few weeks!
Below are the participant rankings for this past week.

Participant Number	Cumulative Percentage Lost
31	-7.60%
13	-6.50%
34	-6.30%
21	-5.20%
4	-3.70%
20	-3.30%
7	-2.40%
6	-1.70%
8	-1.70%
10	-1.70%
23	-1.60%
15	-1.50%
1	-1.50%
18	-0.70%
28	-0.20%
19	0.70%
14	1.30%

Healthy Tip:

Tip #5 and Tip #7 from “21 Weight Loss Tips You Have Probably Never Tried”. 

5. Reward Yourself

You can make it something as easy as treating yourself with a new purse with 5 lbs lost, a spa day with 10 lbs. lost, or how about this idea: place a dollar in a jar for every time you exercise. It’s a fun way to reward yourself and stay motivated to workout at the same time. Think of this as your reward money to splurge on whatever you’d like!

 

7. Make A "Workout Only" Playlist

Music is a huge part of why I love running so much. It’s my time to escape and listen to some of my favorite songs. To help keep yourself motivated, make a playlist that is ONLY for your workouts. You will look forward to exercising more knowing that you get to listen to a fresh playlist.

 

Healthy Recipe:

Recipe: Pasta with grilled chicken, white beans and mushrooms

By Mayo Clinic Staff

Dietitian's tip:

White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium.

Serves 4

Ingredients

·         2 boneless, skinless chicken breasts, each 4 ounces

·         1 tablespoon olive oil

·         1/2 cup chopped white onion

·         1 cup sliced mushrooms

·         1 cup white beans, cooked

·         2 tablespoons chopped garlic

·         1/4 cup chopped fresh basil

·         12 ounces uncooked rotelle pasta

·         1/4 cup Parmesan cheese

·         Ground black pepper, to taste

Directions
 

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.

Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.

Nutritional analysis per serving

·         Total fat 7 g

·         Calories 408

·         Protein 28 g

·         Cholesterol 37 mg

·         Total carbohydrate 58 g

·         Dietary fiber 5 g

·         Monounsaturated fat 3 g

·         Saturated fat 2 g

·         Sodium 122 mg

12-Week Weight Loss Challenge: Week 6 (March 14, 2015 - March 20, 2015)

We have completed 6 Weeks of our Tanner Clinic Weight Loss Challenge! As posted last week, all participants who reported their current weight through last Friday, and lost throughout the week were eligible for a drawing for a prize! Congratulations to Jennifer Baker who won the drawing and received a nice little Temporal (head scan!)Thermometer.
Listed below are the participant rankings for last week. Check out the Healthy Tips below for some extra motivation to keep us all going!

Participant Number	Cumulative Percentage Lost
#31	-6.60%
#13	-5.60%
#21	-4.50%
#5	-4.40%
#7	-4.40%
#34	-4.20%
#12	-3.50%
#22	-3.50%
#3	-3.30%
#4	-3.10%
#20	-2.50%
#16	-2.40%
#1	-2.30%
#23	-2.10%
#10	-2.10%
#29	-1.70%
#15	-1.50%
#8	-1.40%
#6	-1.00%
#26	-0.90%
#25	-0.70%
#9	-0.40%
#28	-0.20%
#19	-0.20%
#14	0.00%

  

Healthy Tip:

Tip #2,#3, #4  from blog entitled “21 Weight Loss Tips You Have Probably Never Tried” (www.listotic.com).

2. Invest In Flattering Workout Clothes

Looking and feeling good goes a long way towards staying confident and motivated. If you have gym clothes that make you look and feel good about yourself, you’re more likely to keep a regular workout routine. And if you can afford it, get a makeover while you’re at it! Just because you are not at the weight you want to be now doesn’t mean you shouldn’t feel your best. Building your confidence NOW will help you stay motivated and on track

 

3. Don't Exercise Just For Weight Loss

Exercising consistently week after week can be hard if your only goal is weight loss. Believe me, the scale can lie! It doesn’t take into account your body composition (fat vs. muscle), and sometimes results can be slow. If you can remind yourself (maybe even make a list) of all of the other reasons why you exercise, you’re more likely to make it part of your life. Imagine yourself one or more years from now and how different you would look and feel with regular and consistent exercise vs. not exercising at all.

4. Make A Separate Snack Station

Stocking your kitchen with healthy food and keeping temptation food on the shelves at the grocery store is ideal, but let’s face it, most of us have husbands, kids, or roommates. Keep a separate section in the your refrigerator and cabinets that is just for you. And spend an hour or so each week making fruits, veggies, and other healthy snacks easier to eat and take on-the-go. You’re less likely to eat the eggs you boiled if they aren’t peeled, but if you peel them all ahead of time and place them in individual bags, you’ll eat them! Sometimes it just comes down to convenience.

12-Week Weight Loss Challenge: Week 5 (March 7, 2015 - March 13, 2015)

Week 5 is over... 7 more weeks to go and some of us are struggling a bit with our motivation. To help get us motivated, we will have a drawing at the end of the week for a fun prize! All participants that report their weight by Friday, 4:30 PM and have lost some weight (even a little) will be eligible for the drawing.  Please tell your fellow participants and good luck to us all!
See below the results to date!

Participant Number Cumulative Percentage Lost #31 -5.50% #35 -4.90% #5 -4.50% #13 -4.30% #34 -4.20% #12 -4.10% #7 -4.10% #2 -4.00% #22 -4.00% #3 -3.80% #21 -3.80% #4 -3.00% #16 -2.20% #1 -2.10% #10 -1.80% #30 -1.70% #23 -1.60% #15 -1.50% #20 -1.50% #8 -1.40% #14 -1.30% #26 -1.30% #6 -0.60% #28 -0.20% #25 -0.20% #9 0.00%

Healthy Tip:

As I was searching the internet for something that could motivate us in our weight loss goals, I came across a blog entitled “21 Weight Loss Tips You Have Probably Never Tried." (www.listotic.com.)  For the remaining 7 weeks of our Weight Loss Challenge, I will share a few of her tips.  

Tip #1.  Make Motivational Notes To Yourself

Sticky Notes! They work wonders in helping you stay motivated! Write inspirational quotes on them and place them in places that you visit often during the day such as your bathroom mirror, refrigerator, the snack cabinet, your desk, and so on.

If you sit at a desk most of the day, purchase a small chalk board and write something on it that is inspiring to you. You can change it daily depending on what your motivational needs are.

  

Healthy Recipe:

Pan-Grilled Salmon with Pineapple Salsa

Ingredients:

·         1 cup chopped fresh pineapple

·         2 tablespoons finely chopped red onion

·         2 tablespoons chopped cilantro

·         1 tablespoon rice vinegar

·         1/8 teaspoon ground red pepper

·         Cooking spray

·         4 (6-ounce) salmon fillets (about 1/2-inch thick)

·         1/2 teaspoon salt 

Preparation:
 

Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.
 

 

Nutritional Information:

Calories per serving:	294
Calories from fat:	41%
Fat per serving:	13.2g
Saturated fat per serving:	3.1g
Monounsaturated fat per serving:	5.7g
Polyunsaturated fat per serving:	3.2g
Protein per serving:	36.4g
Carbohydrates per serving:	5.6g
Fiber per serving:	0.6g
Cholesterol per serving:	87mg
Iron per serving:	0.8mg
Sodium per serving:	375mg
Calcium per serving:	26mg