Announcing the Back on Track Fitness Challenge Winner

Congratulations to Louise Wilson of Broomfield, Colorado for winning the Back on Track Fitness Challenge! The contest was final December 5th, 2008. It ran for a total of 16 weeks and had 9 participants.

Louise lost 15 pounds and 11 inches during the challenge! Whats her secret? She consistently followed her workout plan and kept a food journal!

Great job Louise!

Keeping a Food Journal for Successful Weight Loss

One thing I've learned as a trainer and nutrition consultant is the importance of keeping a food journal. My clients will tell you that I border on "nagging" them about the importance of journaling, yet those who follow this advice are very successful at reaching their weight loss goals!

According to a recent study from Kaiser Permanente's Center for Health Research, keeping a food diary can double a person's weight loss results. The findings from one of the largest and longest running weight loss trials ever conducted, were published in the August 2008 issue of the American Journal of Preventive Medicine. The study tracked approximately 1,700 overweight or obese men and women across the country, at least 25 years of age. Participants were encouraged to keep a food journal as well as use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise. Participants that kept a food journal six or seven days a week during this six-month study lost an average of 18 lbs., compared with an average of 9 lbs. lost by non-diary keepers. Participants attended weekly group sessions that encouraged cutting back on calories and moderate exercise of 30 minutes per day. The participants also were encouraged to consume a low-fat, healthy diet rich in fruits and vegetables and to keep a daily food diary of what they ate.

The food diaries helped people to see where their extra calories were coming from, and helped them to recognize the hidden calories in foods. One of the biggest effects of the diary is that it can help people realize when they’re eating out of boredom or stress. Using the food journal is a great strategy that can help people be more conscious of what they are eating. It is also a valuable accountability tool when working with their trainer or health professional!

Quick and Easy Breakfast!

Peanut Butter Banana Protein Shake

1 Scoop Vanilla Whey Protein Powder
½ Banana
¼ C. Old Fashioned Oats
1 Tsp. Organic Peanut Butter
½ C. Non-Fat Milk, or ½ C. Unsweetened Vanilla Soy Milk
½ C. Water (add additional ½ C. if not using Milk or Soy)
1 C. Ice

Mix all ingredients in blender until smooth. Serves 1.

With Non-Fat Milk
Calories: 334

Protein: 31
Carbs: 39

Fat: 6

37-47-16

This recipe makes a great breakfast or pre/post workout shake!