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Workers Lose Over 1,000 Pounds
Source: Jennifer Woodward, zwire.com
Paper clips have become a prized commodity at Curwood, Inc. When you
walk in the door at the Curwood plant, one might wonder why there is a
jar of brightly colored paper clips in their window display unit. Upon
closer inspection, you would see that these signify a pound for each
individual pound lost by the 25 members of the Curwood Weight Watchers
group.
In January, more than 25 employees vowed to lose weight, and they did not have to go far to get started. Curwood offers a Weight Watchers meeting at work and even pays for a part of the meeting fees.
The company understands the health risks and costs associated with being overweight and wanted to provide its staff with the tools to overcome that risk. Wellness programs and disease management are key to having a healthy workforce.
Curwood wants its employees to enjoy a healthy lifestyle, not only for themselves, but also for their families. Bringing the Weight Watchers At-Work Program on site has provided convenience and a fantastic group support system. The daily support of co-workers who are Weight Watchers members has been crucial to their success.
The plants first meeting was on Jan. 20 and as of Oct. 20, nine short months later, the total weight loss for the members is 1,204 pounds.
The group currently has 25 members plus four life-time members. Of the 25 members, 23 are employees and two are spouses , 23 are females and two are males. The members are shooting for a new group goal of one ton.
Some of the members have reported using less medication and even eliminating the medication completely. Several of them have talked about having more energy to participate in family activities and doing more things with their kids and grandkids. A greater sense of self confidence from all is reported.
Marcie Hart, the Weight Watchers leader, gives each member one paper clip for each pound they lose. The members then string the clips together off a magnet on their refrigerators at home. These paper clips are very important to the members. In addition to the individual paper clips, one is added to the jar in the display case for each pound lost by the group.
Inventory Control Clerk, Teresa Rossbach, an employee of 10 years at Curwood has had the most significant weight loss story. Rossbach, who says that before her weight loss she was at the end of her rope, and didn't feel good about herself or anything around her. 118 pounds later, 10 jean sizes smaller and a winning smile, you can see in the way she carries herself that she is a happy, confident and strong woman.
Rossbach tells that after getting the courage to talk to the doctor about weight loss, she thought the physician would prescribe pills or tell her she would have to do it on her own. She was surprised when she was told to go to a Weight Watchers meeting. There was one that night. With much support from her husband, who attended that first meeting, and held her hand through it all she found the answer she had been looking for.
Since then, she started walking three to five miles a day, three to five times a week and followed her diet guidelines.Rossbach had such great success that there was some worry she was losing too much too quickly at three pounds a week- she was told to see her doctor. After being told she was fine, she continued on.
"It is much easier to do when you want to do it for yourself and this program makes me feel in control," Rossbach said of her motivation for joining when she did. "I wonder sometimes why I didn't do this sooner, but you have to want to do it for yourself."
Before her weight loss, Rossbach noted it felt like she was holding her family back. Having two sons at ages 8 and 11 keeping up was a problem. Now the kids have to keep up with her.
Her biggest fans have been her family. "It doesn't matter who we meet, my sons make sure they tell them their mom has lost over 100 pounds. My boys tell me how they can wrap their arms around me with no problem," she said. Rossbach tells that her husband has always been a rock. He has told her "You know you look sexy with confidence. I always knew you were beautiful, but when you like yourself, it is downright sexy." Rossbach says there isn't a better pick-me-up than that.
When asked if the holiday posed a problem for her, she says that it is just a matter of control. Family members have been equally supportive of her. At family gatherings they make sure there is something for her to eat. Rossbach admits that she misses fried foods and that her kids are starting to get sick of chicken.
Often she prepares two meals, one for the family and then one for herself. While losing the weight, she notes that replacing her clothing was expensive at first, but she had fun shopping.
Rossbach adds that co-workers have been a great support. When she started to cut back on the walking, she was asked why she wasn't walking as much as she used to. She is still walking two to four miles per day, and attends Curves three times a week. Rossbach adds that maintaining her goal weight and sticking to it is tough too, but well worth it.
Mona Berry, a spouse of a Curwood employee who decided to lose weight, has lost 46.6 pounds, and Jacky Bresnahan has lost 27 pounds and is still working towards her goal weight. Sharla Fleshman has lost 68 pounds.
Fleshman is responsible for the at-work program. After a promotion at Curwood, she was given the responsibility for wellness at the Centerville Plant. Fleshman said, "I believe in leading from the front and knew I could not successfully lead the wellness program if I did not take charge of my own health." Fleshman organized the program and also, joined herself. "I feel like a whole new person with a lot more energy and confidence." said Fleshman, who this summer went parasailing with her 14 year old son. "It was one of the most awesome experiences of my life and I never would have done it if I hadn't lost the weight."
All agree that their leader Marcie Hart has been a great inspiration. Hart makes you want to come to meetings, Rossbach says of their leader. Mona Berry noted that Hart has been great for motivation. Bresnahan adds that Hart is to be congratulated for her leadership and inspiration.
Its not just a diet, its a lifestyle change. Learning how to eat right and exercise and maintaining your new weight is a lot of work. It would be easy to fall back on old patterns. Its been great for all those involved with the program to have the support of one another.
So far, the employees have lost approximately 1,204 pounds. Curwood is looking forward to following its members on their journey to obtain their goal of one ton.
November 16, 2005 in Weight Loss Motivation | Permalink | Post a Comment (1)
Healthier Turkey Day Spread
Source: Heather Greenbaum, RD, www.nu-train.com
For those of you who are hosting Thanksgiving this year, here are some tips on how to modify the staples of your feast so that they’re lower in fat and calories.
Turkey: Serve the turkey without the skin. The skin contains a lot of fat.
Potatoes: Serve individual baked potatoes, sweet or plain and with butter on the side, instead of mashed potatoes or a sweet potato casserole made with cream. For sweet potatoes, sprinkle a little cinnamon on top, and for plain, add a dollop of nonfat sour cream.
Gravy: Reduce the fat in your gravy by defatting the broth you use.
Veggie Dishes: Instead of au gratin vegetable recipes, opt for steamed or roasted veggie dishes. Use spices and onions instead of cream sauces to add flavor (see below for a sample recipe). Or make a low-fat vegetable soup, like squash or zucchini.
Stuffing: Bake your stuffing instead of cooking it inside of the bird. Turkey drippings can add fat. And eliminate fatty ingredients, like sausage, from the recipe.
Pie: Instead of serving pies baked in buttery crusts, opt for crustless fruit crumbles and crisps and cut the amount of sugar the recipe calls for by half. The fruit will be sweet enough on its own. Or serve individual pumpkin custards without the piecrust.
November 16, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
Trans Fat Free
Dear Heather:
I was looking at a food package the other day and it said “Trans Fat Free”. Can you please explain what trans fats are and what other foods have them?
Thank you,
Terry R., Maryland
Dear Terry:
Trans fatty acids (trans fat) are an EXTREMELY unhealthy type of fat that is formed when manufacturers hydrogenate vegetable oils to give their products flavor stability or increase the shelf life. The most common foods that contain trans fat are: baked goods, doughnuts, cookies, pastries, crackers, and fried foods. Unfortunately studies show that no level of trans fat is safe (even 2 grams may be harmful!), so health professionals are recommending that you completely omit them from your diet.
It may not be easy to remove trans fat from your diet , but it’s worth it because even small levels of trans fat have been shown to increase LDL (“bad cholesterol”) and decrease HDL (“good cholesterol”). For this reason, the Food and Drug Administration is requiring that all manufacturers include trans fat on food labels effective January 2006. Food companies have been forced to adjust the recipes of some popular snack foods (Oreos, Fritos, Triscuits, etc…) to remove the trans fat.
How much Trans Fat is in your diet? See for yourself!
Microwave Popcorn = 2.2 gm
French Fries (fast food) = 0.7 – 3.6 gm
Doughnut = 0.3 – 3.8 gm
Pound Cake = 4.3 gm
Vanilla Wafers = 1.3 gm
Tortilla Chips = 1.2 gm
Margarine = 1.8 – 3.5 gm
Vegetable Shortening = 1.4 – 4.2 gm
The great thing is that most of these foods can be manufactured without trans fat so look for the trans fat-free version they next time you visit the grocery store!
We look forward to hearing from you!
Sincerely,
Heather Campanile, RD
November 14, 2005 in Weight Loss Q&A | Permalink | Post a Comment (1)
Hearty Healthy Stew
Here´s a delicious healthy stew recipe, with lots of veggies. Enjoy!
Ingredients
2 teaspoons olive oil
3/4 pound lean boned leg of lamb or lean, boned chuck roast, cut into 1-inch cubes
1 cup chopped Vidalia or other sweet onion
1 cup chopped celery
3/4 cup chopped carrot
3 garlic cloves, minced
1/2 cup dry red wine
1 1/2 cups cubed baking potato
1 cup chopped peeled rutabaga
1 cup chopped peeled turnip
1/2 teaspoon salt
7 (10 1/2-ounce) cans low-salt chicken broth or 8 cups homemade chicken stock
2 bay leaves
1/2 cup chopped plum tomato
1/2 cup chopped zucchini
1/4 cup chopped fresh cilantro
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
Method
Heat oil in a large Dutch oven; add lamb, browning on all sides. Add onion, celery, carrot, and garlic; sauté 5 minutes. Add the wine, and cook 3 minutes, stirring frequently.
Add potato and next 5 ingredients (potato through bay leaves); bring to a boil. Reduce heat to medium; cook 1 hour and 20 minutes or until vegetables are tender. Add tomato and remaining ingredients; cook an additional 10 minutes. Discard bay leaves.
Yield: 4 servings (serving size: 2 cups)
NUTRITION PER SERVING
CALORIES 312(29% from fat); FAT 10.2g (sat 2.6g,mono 5.4g,poly 1.4g); PROTEIN 26.3g; CHOLESTEROL 54mg; CALCIUM 88mg; SODIUM 595mg; FIBER 4.6g; IRON 6.2mg; CARBOHYDRATE 30.7g
Source: Cooking Light, OCTOBER 1996
November 14, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
Spinach Dip
Try this great healthy Spinach Dip from the Nutrition Twins (www.nutritiontwins.com). Use this for dipping veggies, or pita chips.
Ingredients
1 package (10 ounces) frozen spinach
¾ package (2 tablespoons) dry vegetable soup mix
2 cup nonfat plain yogurt
1 can (8 ounces water chestnuts)
2 tablespoons green onion
2 tablespoons chopped mushrooms
1 tablespoon light mayonnaise
¼ tablespoon ground mustard
Directions
Thaw Spinach, drain and squeeze until dry. Stir dry soup before measuring. Combine all ingredients. Mix thoroughly. Serve chilled with veggies slices or pita chips.
Makes 14, ¼ cup servings: Each serving: 40 calories, 1 gram fat, 0 grams saturated, sodium 80 mg, dietary fiber 1.5 grams, 2 grams protein, 5 grams carbohydrate
November 8, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
Healthier Thanksgiving
Dear Nutrition Twins,
Thanksgiving is at my house this year. I am nervous because most of the members in my family are overweight and tend to really overeat at holiday time and family gatherings. I know that I can’t get them to eat less, but I was hoping that I could at least make Thanksgiving healthier since they will be eating so much. Do you have any advice?
Carla, Atlanta
Dear Carla,
Most people can really sympathize with your situation as most of us overindulge during the holiday season. We all want to do minimal damage to our own health and our family’s health, while not packing on the pounds. We do have a few suggestions to making your cooking “lighter”.
First, when it comes to appetizers, stay away from serving crackers and cheese or chips and dip. Most crackers served are high in fat and calories, like Ritz crackers. Topping such items with cheese only makes matters more troublesome as each ounce of full fat cheese is 100 calories. Top a few slices of cheese on a couple crackers and suddenly you’ve eaten 500 calories! Most people don’t need more than 500 calories for their entire meal in order to maintain their weight! So instead, try serving different vegetable slices and use your favorite dip recipe, but substitute low-fat or nonfat yogurt or nonfat or light sour cream for regular yogurt, sour cream and mayonnaise. Be sure to use colorful vegetables to make your tray look very appetizing. And instead of chips, try spraying whole wheat pita bread with butter spray and then toasting it in the oven. You will get a crispy snack and you can season it with garlic powder, onion powder and other spices too.
To save calories on stuffing which is always a family favorite, substitute low-sodium, low-fat turkey or chicken broth for butter in the recipe. Use about 3 to 4 cups of broth which provides moisture and great flavor. Then, replace half the bread crumbs with vegetables. Use about 4 cups of bread crumbs and 4 cups of veggies. (Of course if you have a bigger family, you can double or triple these amounts). You can try using onions, celery, carrots and mushrooms and cook them in the broth. Then add the breadcrumbs and your favorite seasonings, like sage. And you can always add more broth to moisten the stuffing. Your new version of stuffing will have 50-75 calories per half cup serving compared to 200 calories in the original. And let’s face it, most people who overeat, will eat more than a half cup serving of stuffing so the calorie savings will be even greater!
When it comes to the sweet potatoes, try serving them plain and baked. If you know the family won’t go for those, leave out the butter and marshmallows from the sweet potato fluff recipes and just add a dash of light maple syrup and cinnamon to your mashed sweet potatoes.
Save the family additional calories by avoiding using butter in mashed potatoes and in vegetable preparations. Also, try to serve the turkey without the skin. This will cut the fat and calories in half.
These changes alone can save each one of your relatives over 600 calories on this evening alone. Good luck!
The Nutrition Twins
November 8, 2005 in Weight Loss Q&A | Permalink | Post a Comment (0)
Chocolate Chip Pumpkin Bread
This is a great recipe to make during the holidays. It is moist, and freezes well!
Ingredients
2 cups sugar
2 cups canned pumpkin
1/2 cup canola oil
1/2 cup fat-free vanilla pudding
4 large egg whites
3 cups all-purpose flour
2 teaspoons ground cinnamon
1 1/4 teaspoons salt
1 teaspoon baking soda
1 cup semisweet chocolate chips
Cooking spray
Directions
Preheat oven to 350°.
Combine first 5 ingredients in a large bowl, stirring well with a whisk. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cinnamon, salt, and baking soda in a medium bowl, stirring well with a whisk. Add flour mixture to pumpkin mixture, stirring just until moist. Stir in chocolate chips.
Spoon batter into 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in the center comes out clean. Cool 10 minutes in pans on a wire rack, and remove from pans. Cool completely on wire rack.
Yield: 32 servings (serving size: 1 slice)
NUTRITION PER SERVING
CALORIES 152(30% from fat); FAT 5g (sat 1.2g,mono 2.5g,poly 1.1g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 10mg; SODIUM 137mg; FIBER 1.1g; IRON 1mg; CARBOHYDRATE 26.5g
Source: Cooking Light, DECEMBER 2004
November 7, 2005 in Healthy Recipes | Permalink | Post a Comment (0)
How Much Coffee is Safe?
Dear Heather:
Can you tell me how much coffee is safe to drink in a day. I’ve read that some caffeine is okay and may even have health benefits. I know that too much caffeine is unhealthy, but how much is too much because I’m not willing to give up my morning cup of coffee. I’d love to hear your advice!
Thank you,
Dennis V., South Carolina
Dear Dennis:
Millions of us could not function if it wasn’t for that morning cup of coffee! Like it or not caffeine if one of the most addictive substances we can get our hands on – just ask the NCAA who considers caffeine a performance enhancing drug. If the thought of giving up that morning cup gives you the jitters, don’t panic. Caffeine in moderation (no more than 2 cups / day) may actually have some health benefits. Aside from stimulating your brain and giving you a much energy boost, caffeine may reduce your risk for kidney and gallstones.
Every wonder how much caffeine you’re ACTUALLY consuming? Check out our table below, where we least a variety of products with your caffeine content!
| PRODUCT | SERVING SIZE | CAFFEINE (mg) |
| Coffee (Brewed) | 8 oz | 135 mg |
| Coffee (Instant) | 8 oz | 95 mg |
| Coffee (Starbucks) | Grande (16 oz) | 550 mg |
| Caffe Latte (Starbucks) | Tall (12 oz) | 70 mg |
| Tea (Leaf or Bag) | 8 oz | 50 mg |
| Tea (Instant Iced Tea) | 8 oz | 15 mg |
| Mountain Dew | 12 oz | 55 mg |
| Coke / Diet Coke | 12 oz | 45 mg |
| Caffeinated Water | 16 oz | 125 mg |
| Coffee Ice Cream | 1 Cup | 40 – 85 mg |
| Coffee Yogurt | 8 oz | 45 mg |
| Hershey’s Dark Chocolate | 1 Bar | 31 mg |
Just like everything else, moderation is the key to caffeine intake. Too much caffeine can cause: indigestion, nausea, irregular heartbeat, nervousness, tremors and light-headedness.
So enjoy your daily cup or two of coffee without feeling guilty, but try not to over indulge! Avoid even small amounts of caffeine if you are pregnant, breastfeeding or suffer from high blood pressure.
Sincerely, Heather Campanile, RD
November 7, 2005 in Weight Loss Q&A | Permalink | Post a Comment (3)
Big Mac Calories
If you’ve tried adding salad into your diet to cut calories you may not know that some salads have as many calories as a Big Mac! To ensure you’re not sabotaging your diet – stay away from creamy dressings, croutons, cheese, and those yummy glazed nuts they throw on top!
November 7, 2005 in Calorie Saving Tips | Permalink | Post a Comment (0)
Junk Food in the Family?
Dear Heather:
Do you have any tips for families who are trying to eat healthier? My family has a really hard time eating healthy foods because I have growing teenage boys who insist I buy chips, cookies, and ice cream when I go shopping. The problem is that my husband and I find ourselves snacking on junk food because it’s in the house. I told my sons that I’m not going to keep that stuff in the house anymore – but part of me feels guilty depriving them just because my husband and I can’t control ourselves. Any advice?
Thank you,
Rebecca V., California
Dear Rebecca,
This is a common complaint I hear from my clients.
Most of the moms and dads I counsel say they have a hard time passing the bag of chips or jar of cookies on the counter without sampling a taste. I don’t care how much willpower you have, it’s nearly impossible to avoid eating junk food if it’s in the house.
What I recommend is keeping healthier snacks and drinks in the house which will benefit the entire family. I know that your sons are growing boys who require a lot of calories, but that doesn’t mean they have to fill their bodies with high-fat, high-sugar snacks. Stock the cabinet with tasty, healthy choices and you’ll feel better about what you’re feeding the family.
Here are just a few ideas -
*Granola Bars
*Nuts & Raisins
*Graham Crackers
*Peanut Butter and Whole Grain Crackers
*Light Ice Cream
*Low Fat Yogurt
*Popcorn
*Flavored Seltzer
*Whole Grain Cereal
*Baked Potato Chips w/ Salsa
Change doesn’t happen overnight, so introduce some of these new “healthy” snacks in stages. Slowly introducing healthier snacks can help you phase out the junk food without causing a revolt! You’ll be surprised to see that your sons might not miss the chips and cookies as much as you thought, but be patient. I hope this helps. Good Luck!
Sincerely,
Heather Campanile, RD
November 2, 2005 in Weight Loss Q&A | Permalink | Post a Comment (0)
