Breakfast: Most Important Meal of the Day!

Here are some quick “run-out-the-door”
breakfast ideas you can fix for yourself and
your family:

· Whole-grain raisin toast w/ peanut butter
· Whole-grain bagel or English Muffin w/ fruit
spread
· Low-fat yogurt
· Low-fat granola or granola bars
· Whole-grain pancakes or waffles w/ fruit
spread (instead of syrup)
· Whole-grain pitas w/ scrambled egg low fat
cheese
· Smoothies made w/ fresh fruit
· Low-fat milk & a piece of fruit
· Fresh fruit

Make-it-through-the-Day Desk Drawer Stashes

At work and you feel like you need food NOW? Rather than reaching for the
change for the vending machine, reach in your desk draw and be ready when
hunger strikes…
• Instant Oatmeal packets in flavors such as cinnamon, apple, banana, or
blueberry
• Vegetable, bean, split pea or lentil soup in heat-and-serve cans or instant
dry soup cups
• Small packs or cans of water-packed tuna and small cans of veggies
(don’t forget the can-opener!)
• Light microwave popcorn
• Raisins, dried apricots and single-serve shelf-stable containers of peaches
or pears packed in water or juice
• Single-serve containers of 100% fruit juice such as orange juice


The YMCA is offering a new Kickboxing class on Wednesday Nights at 7:00pm.
Child Watch will be available for the class. Great for men & women!
Check it out!

If you’re like most people, snacking can lead to trouble when trying to eat healthy.
Below are some creative & healthy snacks:


• Cinnamon toast & apple juice
• Cheese slice with fruit cup
• Cereal & skim milk
• Gingersnap cookie & applesauce
• Blueberry muffin with orange juice
• Wheat crackers with cottage cheese
• Frozen banana with fruit juice
• Apple slices and peanut butter
• An orange
• 2/3 cup chocolate puffed cereal
• Potatoes sliced into French fry shapes
and baked at 450 degrees for 25 minutes
(turn once). Serve with Salsa.
• 10 cashews
• String cheese
• Baby carrots
• Peanut butter toast with milk
8 oz nonfat yogurt
• 1 hard boiled egg
• Watermelon cubes
• 3/4 c oat ring cereal, any flavor, mixed
with 1 T dried fruit
• Graham crackers with milk
• Raw cauliflower or broccoli
• 1 baked apple
• 1 serving of cocoa flavored instant
oatmeal
• 1 small baked potato with 1/2 cup salsa
and 2 T fat-free sour cream
• A refreshing frozen 100% fruit juice bar.
Try strawberry, orange, or pineapple.
• Lean roast beef, ham, or turkey rolled up
in a whole wheat tortilla plus a handful of
cherry tomatoes
• Baked Tortilla chips and black bean dip
If you’re like most people, snacking can lead to trouble when trying to eat healthy.
Below are some creative & healthy snacks:

Wells Weighs In #7

Results from 2nd Weigh-in March 18:

Team name weight loss (gains are annotated)

Team Chuck Wagon 12.28%
Phat Pack 11.72%
The Hipsters 10.84%
Blackford Bootie Busters 10.27%
The Y's and the Y Nots 10.05%
Salad Shooters 9.39%
Xtreme 8.27%
Pounders 8.05%
Gut Busters 7.87%
The 4 Musteteers of Southern Wells 7.35%
Scale Down My Calories 7.32%
Safelite 6.84%
Transformation 6.57%
The Fantastic Fahrvergnugens 6.50%
Flabulous Four 6.39%
Star Buucks 6.26%
The Rockets 6.02%
The Radically Reducing Reinhards 6.00%
Slim Fasters 5.93%
Victory Bound 5.88%
Thin Mints 5.62%
# By # 5.62%
Double Chin & The Thinners 5.48%
S.W.A.T. 5.41%
Four Stars 5.36%
Hylines Hens and Hotties 5.30%
Mission Possible 5.29%
No Name (Pink Power) 5.28%
Three Girls & A Guy 5.16%
Fat Freedom Four 5.15%
Fantastic for 2nd shift 5.15%
Slim Chicks 5.08%
Power Puff With Mojo 5.01%
Think Thin 4.90%
Dietary Divas 4.78%
Angels of Meadowvale 4.74%
BAC Fat Cats 4.73%
The Overtimers 4.72%
N.U.T.S. 4.69%
Bow's Bulging Belts 4.60%
Beet Cake 4.47%
Meadowvale's Fab 4 4.46%
Victorious Secrets 4.44%
Tons of Fun 4.38%
Miller/Cook 4.37%
The Brownies 4.19%
Calorie Crunchers 4.17%
Peds Pretties 4.16%
Tator Tots 4.13%
Weigh 2 Go 4.07%
BFF's 4.06%
Beer Busters 3.93%
Mama's Family 3.88%
Another Bad Idea 3.84%
We Used to be Fat 3.82%
Sure Fire Winners 3.82%
Sugar Bend Shakers 3.75%
Sister Chicks at the YMCA 3.70%
Walking Waffles 3.62%
R & C 3.60%
Waist Aways 3.53%
Z - Town Tubbies 3.49%
The Wacky Walkers 3.47%
Pink Ladies 3.47%
Tons "ER" Fun 3.46%
Wisconsin Curds & Weigh 3.38%
All 4 Losing It! 3.37%
Great Expectations 3.34%
Healthy & Wealthy Wannabees 3.31%
50/50 3.31%
3 Gals & A Pal 3.30%
Quarter Pounders 3.28%
Weight 4 It 3.25%
Two Men, Two Women 3.21%
Sanitas Mama's 3.21%
Waistline Warriors 3.19%
Lumpy, Bumpy, Wiggly & Giggly 3.13%
The Classic Cut's Girls 3.07%
Chicks & Chips 3.07%
Extension Dimensions 3.03%
Booty Busters 3.00%
Scale Stoppers 2.89%
Shrinking Waters 2.88%
1/2 Tons 2.81%
Muffin Tops 2.68%
The Biggest Losers 2.59%
P & P 2.57%
Stormin Normans 2.52%
Easy Money 2.49%
3 Bikinis & A Speedo 2.46%
No Name (The Pudge Reduction Crew) 2.45%
News Banner Paper Weighs 2.29%
The Loosers 2.27%
The Desperados 2.27%
Team Losealots 2.23%
The Go Getters 2.21%
M & M's 2.19%
Lighten Up! 2.10%
The Winning Losers 2.01%
Rollie Pollies 2.01%
LCP Pals 1.97%
Bringing Sexy Back 1.87%
Bulldogs 1.85%
Back In the Day 1.83%
No Name (Weightless Four) 1.78%
Flab 4 1.73%
Christian Not Lites 1.71%
3 Gals & 1 Guy 1.68%
Bailey/Diehl 1.67%
Rock Stars 1.62%
3 Chicks and a Studmuffin 1.62%
Aluminators 1.61%
Cookie Crunchers 1.50%
Moms and Me, Two 1.45%
Team TUGS 1.24%
Big Bones 1.21% gain
The Overcomers 1.19%
Cindy's Fabulous Four 1.17%
Chews to Lose 1.15%
He Rolled the Pounds Away 1.07%
Losers 4 0.99%
Cupcake Cuties 0.95%
The Buckeyes 0.94%
Chunky Monkies 0.89%
The Leftovers 0.85%
2 F 2 G 0.81%
The Abuless Four 0.72% gain
Portion Control 0.65%
OES - Rockers 0.60%
BBHS 0.55%
Beauties and the Beast 0.37% gain
Going All The Weigh 0.30% gain
X Box Junkies 0.26%
The Chub Club 0.14% gain
Mission Slim Possible 0.00%

Calorie counts will be accessible online

WASHINGTON (AP) — That Caesar salad you’re about to eat? It’s 800 calories, and that’s without the croutons. The fettuccine alfredo? A whopping 1,220 calories. You may choose to ignore the numbers, but soon it’s going to be tough to deny you saw them.
A requirement tucked into the nation’s massive health care bill will make calorie counts impossible for thousands of restaurants to hide and difficult for consumers to ignore. More than 200,000 fast food and other chain restaurants will have to include calorie counts on menus, menu boards and even drive-throughs.
The new law, which applies to any restaurant with 20 or more locations, directs the Food and Drug Administration to create a new national standard for menu labeling, superseding a growing number of state and city laws. President Barack Obama was expected to sign the health care legislation Tuesday.
The idea is to make sure that customers process the calorie information as they are ordering. Many restaurants currently post nutritional information in a hallway, on a hamburger wrapper or on their Web site. The new law will make calories immediately available for most items.
“The nutrition information is right on the menu or menu board next to the name of the menu item, rather than in a pamphlet or in tiny print on a poster, so that consumers can see it when they are making ordering decisions,” says Iowa Sen. Tom Harkin, chairman of the Health, Education, Labor and Pensions Committee, who wrote the provision.
It was added to the health bill with the support of the restaurant industry, which is facing different laws from cities and states. Sue Hensley of the National Restaurant Association says it will help restaurants better respond to their customers.
“That growing patchwork of regulations and legislation in different parts of the country has been a real challenge, and this will allow operators to better be able to provide their information,” she said.

Wells Weighs In

Guest speaker for March, Laura Motyer

This month’s guest speaker for the evening weigh in will be Laura Motyer. She will be speaking at 5:30pm about the science behind permanent weight loss and building your metabolism. Ever wonder why you are not losing weight when you’re exercising and eating fewer calories? This is a struggle for so many and Laura will clue us in on what we need to know in order to not sabotage ourselves when trying to lose fat.

Laura is a personal trainer, figure coach, and a group exercise instructor at the YMCA. Laura’s knowledge about losing body fat and improving your health is extensive and we are so lucky to have her share her insight with us! This is sure to be a wonderful session. Do your best to attend – we are in for a treat.

Also, I failed to include the noon weigh in time on Monday’s newsletter. There will still be a weigh-in session atBluffton Regional Hospital from Noon-2:00. Again, the weigh in times and locations are:
6:30-8:30 am YMCA
Noon-2:00 pm Hospital
4:00-7:00 pm Presbyterian Church
5:30 pm Guest Speaker – Laura Motyer

--Nikki Surbaugh

Do chores, burn calories

MILWAUKEE, WI – It’s been a long and stormy winter and snow has found its way to almost all of the 50 states. But, finally, spring is on its way. Daylight lasts longer, temperatures are getting warmer, and there’s more energy in the air. The start of a new season is a great time to renew weight-loss and fitness resolutions. TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization, shares the following tips for springing into a healthier, active, better-for-you lifestyle.
Springtime chores and activities are great ways to burn calories and jumpstart activity. Housework, especially if done to fast music, gets the body moving and the home ship-shape, too. Undertake an old-fashioned spring cleaning from top to bottom, and do it with intensity. Stretch high and bend low, extend your arms, and move as much and as fast as possible. Wash the windows, scour the grout, clean the oven, declutter the closets, sweep out the garage, and more. You’ll not only feel a sense of accomplishment, but you’ll have burned some calories, stretched and toned muscles, as well as brightened up your indoor environment.
From the inside, move outside. Springtime is a great time to get fit through a walking program. Even gym regulars find that engaging in a walk through the neighborhood or park in fresh air is invigorating. For those who have been sedentary, start slow and walk only as far as it feels comfortable. Build up walking time gradually. Don’t forget to warm up before and cool down after to reduce stress on muscles. Wear walking shoes and dress in loose-fitting, comfortable clothing, appropriate for the weather. When walking after dark, wear bright colors or use reflective tape for motorists to see.
As winter winds down, plan for a home-grown vegetable garden. Order seed catalogs and visit the local garden center to get inspired. Nothing tastes as good, or is better for you, as when it is fresh from the garden. Large parcels of land aren’t needed. Utilize small containers to grow almost any vegetable or herb on a balcony or patio. Even a windowsill can accommodate a vegetable that is frequently harvested, such as herbs and lettuce, and tomatoes can be grown from the bottom of a hanging planter. If natural sunlight is at a minimum, use grow lights, available from a garden center, which also is a great place to get advice on starting a garden.
If flowers are your thing, plan out new beds or recultivate old ones. You’ll be getting exercise and enhancing the aesthetics of your yard at the same time.
Here are common springtime activities and the amount of calories each burns if done for 30 minutes:
• Watering lawn or garden; 63 calories
• Fertilizing yard: 104 calories
• Mopping: 146 calories
• Scrubbing floors: 159 calories
• Sweeping: 167 calories
• Weeding: 167 calories
• Planting seedlings: 188 calories
• Trimming shrubs by hand: 188 calories
• Laying sod: 209 calories
• Cleaning gutters – 209 calories
• Painting – 209 calories
• Mowing lawn (walk behind power mower): 230 calories
• Gardening: 134 calories
Getting a fresh start with these springtime activities, coupled with a healthy eating plan, is a positive way to move weight-loss goals forward in 2010.
TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was established more than 62 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.