TGB Weight Loss Group

Valentine’s Day is known as a day of love, not health. Candy and decadent meals may characterize the holiday, but they don’t have to ruin your diet.

Valentine’s Day is often celebrated by indulging in a romantic dinner for two. Enjoy the love and romance of the evening without worrying about how it may affect your diet.

Begin the Day with a Workout

There is no better way to begin a day on a high note than to exercise. If you are able, get in a quick walk or run before heading off to work. If this is unrealistic given your schedule, take your sneakers to work and take a 20 minute walk during your lunch break. Fitting exercise in before a big night at a restaurant will make you feel slim and confident. It will also set the tone for making smart food choices.

Eat Sensibly on Valentine’s Day

Though you may be tempted to starve yourself before a big night out, this is not the best diet strategy. Eat a sensible breakfast and a light lunch comprised of a lean protein, a vegetable, and fruit. Eating both breakfast and lunch is important. Arriving to dinner on an empty stomach will result in voracious bread eating and irrational menu choices.

Select Drinks Carefully

As you strategically plan your intake for the evening, remember to factor in the calories consumed in alcohol. Drinks made with mixers can be very high in calories. Instead, opt for a glass of heart healthy red wine, which averages about 75 calories per glass. Compare this to a margarita, which can weigh in at up to 540 calories for a 12 ounce glass, which is a standard size glass for this drink.

Order water with your wine. Make sure that you drink one glass of water per glass of wine. Doing so will help control your alcohol intake, which will ultimately lead to better judgment when ordering dinner and a more romantic evening with your mate.

Ordering Healthy Foods from Restaurant Menus

It can be difficult to navigate a restaurant menu. Usually there is no calorie count associated with menu items, and the Los Angeles Times recently reported that even if there is, it may be underestimated by up to 18%. In general, avoid cream sauces or fried dishes. Instead, choose grilled or baked fish and lean meats. If in doubt, ask the waiter about the ingredients. If the item is described as rich or heavy, steer clear. Items described as light and flaky are good ones to pursue.

Enjoy Valentine’s Day Dessert

Dessert may be forbidden on normal days, but Valentine’s Day is a celebration. Allow an indulgence with your mate. Order a dessert that the two of you can enjoy together. Sharing a dessert will automatically limit your portion size, and it is romantic as well. A dessert made with dark chocolate is a good, heart healthy choice, but order what you want to and enjoy it. Taking in an indulgence once in a while helps control cravings and binges in the long run.

Have a Romantic Valentine’s Day Dinner

Valentine’s Day provides us with an opportunity to celebrate the love we have with our partners. Usually, this celebration involves a romantic dinner. Make smart, healthy choices so you can enjoy your meal without feeling stress or guilt.

Hello Everyone and Happy New Year!

I wasn’t sure if I wanted to help with the weight loss group again, because number 1- I have alot on my plate, number 2 – It’s a deeply personal issue.

The more I thought about it  as some had approached me about participating again, the more I became convinced that two is better than one   The scripture in Chronicles 7

came to mind ” If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways”.  The group consistently being on my mind will only aid in the journey of weight loss and healthier living.

God revealed something to me this morning about the spirit of gluttony.  Gluttony is used to help feed and breed insecurity, low self-esteem, jealously, greed, no self-control and hopelessness.  It can even make you mean and angry at the world.  It can effect your marriages, what you do with your children, how you interact with people.  This one thing effects the way we live our lives, where we go, how we hide, and most importantly it can make us go before our time because of the type of illness we can develop from it.

How many of you want a better relationship with your spouse?  How many want to feel totally secure when you’re out and about?  Does it inhibit you at church during praise and worship?  How often do you do physical activities with your children?  Do you dread even getting dressed and looking for something to wear?  Have you lost hope and really don’t care about your appearance?  Do insecure feelings affect your relationship with your spouse and you find yourself being jealous?  When you talk about yourself is it negative?

If you answered yes to even one of those questions and it was because of your weight.  Join me on this journey to lose the pounds and live a healthier life.

Determined,

- Nicole

Weight loss goals

Everyone wants to achieve a slimmer self! Hence, weight loss is a booming industry. There are many different ways to achieve permanent weight loss and using medication and supplements is one of them. You will find a lot of options of such supplements that are available in health stores. You could also purchase these online. However even if you are in a hurry to achieve your weight loss goals, picking up just any medication and supplements can prove harmful.  You need to understand the pros and cons of these supplements before you start consuming them.

Types of supplements

There are many medication and supplements that are available off the shelf. Below enlisted are few facts regarding two popular ones in the market:

Herbal supplement Hoodia – Hoodia is a popular herbal supplement. This works by suppressing the appetite in a natural manner. As a result, it claims to make you lose your desire to eat and thus aids in your weight loss process. Hoodia can be found in the form of liquid, capsule, tea or powder in stores and online. There are many companies that sell this supplement, but an estimated 50% out of these are fakes. Since its results on actual weight loss in humans are not proved, we suggest you be careful while choosing Hoodia.

Mineral supplement Chromium – Amongst many medication and supplements advocated for weight loss, chromium is one. It is actively promoted as a supplement aiding in building muscle and contributing towards weight loss. There are some studies that do relate the intake of chromium to weight loss, however certain recent studies, negate this. But, since chromium helps insulin to move the glucose particles into blood cells, it should not be taken by diabetics without professional consultation. It is also not advisable for people with anxiety, depression or other psychiatric conditions.

Filed under Know Your Supplements Before Taking Them!

If 2009 was the year of cutting back, 2010 was the year of adding on, at least when it came to food. The year’s top catch phrase: More cheese, please!

On menus from Taco Bell to the Cheesecake Factory, cheese was piled on, in several varieties. Melted, fried, sandwiched, stuffed and slathered on anything and everything, it’s safe to say that, if you’re eating these foods, you’re meeting your dairy quota.

We’ve rounded up the worst new foods of the year and compiled some fun fitness facts to help put these caloric monstrosities in perspective!

McDonald’s McRib

500 calories
26 g fat
10 g saturated fat
980 mg sodium

They say: “Join the club. The club who loves the flavorful pork and tangy barbeque sauce of our favorite sandwich. We�re a discriminating group who don�t mind getting sticky.”

We say: It’s baaaacccckkk (or at least it was)! After a 16-year hiatus, the much-loved pork patty made its grand return to menu. Thank goodness it was only for a brief time. Our bellies are cheering its departure!

The damage: To undo one McRib, you* would have to spend 148 minutes McJumping around, professing your love for this processed pork sandwich!

KFC Double Down

540 calories
32 g fat
10 g saturated fat
1,380 mg sodium

They say: “The new KFC Double Down sandwich is real! This one-of-a-kind sandwich features two thick and juicy boneless white meat chicken filets (Original Recipe or Grilled), two pieces of bacon, two melted slices of Monterey Jack and pepper jack cheese and Colonel’s Sauce. This product is so meaty, there�s no room for a bun!”

We say: “The Double Down comes in two versions � Original Recipe or Grilled and the nutrition information is below.”

We call this the double don’t. The low-carb trend is pass�, so why ditch the bun for two chicken breasts? This seems like something that a child might create if left alone in the kitchen. We double dare you not to try it!

The damage: 90 minutes of the Chicken Dance to undo one Double Down.

Taco Bell’s XXL Chalupa

650 calories
39 g fat
9 g saturated fat
1,300 mg sodium

They say: “An XXL-sized crispy Chalupa shell packed with seasoned ground beef, crispy lettuce, fiesta salsa, a blend of three cheeses�cheddar, pepper jack and mozzarella�and nacho cheese sauce, red strips and topped with reduced-fat sour cream.”

We say: After reading the description of this oversized, deep-fried taco creation, we laughed. It’s topped with “reduced-fat sour cream.” Does anyone else find that last-ditch effort to save calories and fat humorous?

The damage: a run from Nestor in San Diego to the actual border (about 6.5 miles at a 10-minute mile pace)!

NO PHOTO AVAILABLE

Cheesecake Factory Cheese Crunch Burger

1,000+ estimated calories

They say: “American and Cheddar Cheese, Crunchy Potato Crisps, Lettuce, Tomato, Grilled Onions, Pickles and Secret Sauce.”

We say: The Cheesecake Factory’s menu is thicker than many novels, and the restaurant does not disclose nutrition info. Portions are massive. Burgers are called “glamburgers” there, but the menu doesn’t offer much info–and the sauce is a secret. Sometimes silence speaks louder than words.

The damage: 220 minutes of belly dancing to keep this off your gut!

IHOP Cinna-Stack Pancakes

1,010 calories
51 g fat
15 g saturated fat
1,920 mg sodium
35 g sugar

They say: “A stack of four fluffy buttermilk pancakes layered with a luscious cinnamon roll filling, drizzled with rich cream cheese icing and topped with whipped topping.”

We say: The emphasis on “cake” with these pancakes–they’re sweet enough to make Willy Wonka cringe! (There’s about 2 1/2 tablespoons!) Plus, there’s more than a tablespoon of salt! That’s without any added breakfast meat, which can add on up to 180 calories, 16 g fat, 6 g saturated fat, and 290 mg sodium. This meal will leave your head spinning from the sugar high!

The damage: burn off your sugar high by IHOP-ping for 85 minutes.

Olive Garden Lasagna Fritta

1,030 calories
63 g fat
21 g saturated fat
1,590 mg sodium

They say: “Parmesan-breaded lasagna pieces, fried and served over alfredo sauce, topped with parmesan cheese and marinara sauce.”

We say: Fritta means fried. Lasagna is an already decadent dish, with layers of cheese, noodles and sauce. Now it’s coated in more cheese, fried and smothered in Alfredo sauce. How much more can we do to this lasagna? (This is an appetizer, by the way!)

The damage: 333 minutes of tending to your own garden!

Denny’s Fried Cheese Melt Sandwich

1,260 calories
63 g fat
21 g saturated fat
3,010 mg sodium

They say: “Grilled cheese with a twist. Four fried mozzarella sticks and melted American cheese grilled between two slices of sourdough bread. Served with wavy-cut French fries and a side of marinara sauce.”

We say: “The Fried Cheese Melt Sandwich is on the $4 value menu, but we don’t see much nutritional value in it. There’s not a vegetable in sight aside from French fries and a side of marinara sauce, and it has more sodium and saturated fat than we should eat in a day.”

The damage: Get comfortable on the treadmill. You could be there for 6 1/2 hours! (Bet you wish you’d skipped the French fries now!)

Burger King Ultimate Breakfast Platter

1,310 calories
72 g fat
26 g saturated fat
2,490 mg sodium

They say: “The BK Ultimate Breakfast Platter lives up to its name with scrambled eggs, crispy hash browns, sizzling sausage, a warm, flaky biscuit, and three fluffy pancakes with syrup. Anything less, and it wouldn’t deserve to be called the ‘ultimate.’ ”

We say: Good rule of thumb: Platters are for serving food to many people, not for one person to use as a plate. While this meal has all your breakfast cravings covered: sweet, salty, meaty, crispy, and fluffy, it also has enough calories to sustain someone for a day. It also has more than a day’s worth of salt and saturated fat.

The damage: You’ll need to work an entire 8-hour shift at a busy restaurant serving up breakfast platters to burn this off!

Friendly’s Grilled Cheese Burger Melt

1,500 calories
79 g fat
38g saturated fat
2,090 mg sodium

They say: “A Big Beef burger between two hot grilled cheese sandwiches, with lettuce, tomato and mayo. Tasting is believing.”

We say: A real triple threat� to your arteries! Essentially this is three sandwiches in one. And it’s served with fries, which add 330 calories, 14 g fat, 160 mg sodium.

The damage: Get friendly with the elliptical. You’ll spend almost three hours on it!

Applebee�s Provolone-Stuffed Meatballs with Fettuccine

1,580 calories
98 g fat
46 g saturated fat
3,940 mg sodium

They say: Nothing. The name and photo says it all for this grand prize “winner.”

We say: This dish is on the 2 for $20 menu, which gets you one appetizer and two entrees for $20. All of the appetizers have at least one fried component, so you can add on another couple hundred calories to this meal. There’s nothing green on the plate, but you’ll get two days’ worth of saturated fat, plus a day and a half’s worth of salt. Some value!

The damage: You and your dining companion should hit the courts after dinner if you can move. You’ll be playing tennis for four hours!

When you’re away from home, it’s not impossible to make healthy choices and still indulge yourself. Check out our Dining Out Guide, along with the blog series Food on the Run and Diet Friendly Dining.

Have you tried any of these foods? What did you think? Would you try any of them?