Let’s Move! and Physical Activity: Nominate a Champion of Change

Hey, SparkPeople! We know that plenty of you are Spreading the Spark and sharing your passion for healthy living beyond the confines of the internet. We've heard stories of how you influence your friends, your co-workers, your family, and even your kids and your community through your healthy habits and better choices. Every meal you make, every workout you complete, every pound you lose--it all gets noticed.

Back when SparkPeople was a mere "spark" in Chris Downie's eye, his own healthy habits inspired his co-worker, which in turn inspired others. All these years later, look at how many people Chris' healthy choices have affected and motivated! We know plenty of you have stories that are equally as inspiring.

We want you to get the recognition you deserve, so that's why we're so excited to tell you about the The White House Champions of Change initiative for physical activity.  The deadline is January 23 at midnight, so you don't have much time!

What is it?
The White House Champions of Change program highlights the stories and examples of citizens across the country that represents President Obama's vision of out-innovating, out-educating, and out-building the rest of the world through projects and initiatives that move their communities forward.

More than one out of every three American children is overweight or obese, placing them at greater risk for chronic disease and contributing to rising health care costs, as well as declining productivity. In 2009, the magnitude of the problem moved First Lady Michelle Obama to launch Let’s Move!, a comprehensive, collaborative initiative to combat childhood obesity. Last April, the White House hosted a Champions of Change event to highlight the work of chefs in improving school nutrition programs. This year, we are seeking recommendations of individuals and organizations that are increasing access to physical activity and play for young people. 

Tell us about an individual who is helping youth in your community get the recommended 60 minutes of activity per day. Please use the form below to nominate a champion to come to the White House to be honored for his/her work:
Champions may increase access to physical activity through some/all of the following:

• Organized or competitive activities for teams and/or individuals, including youth with disabilities;
• Unstructured play;
• School-based activities, including physical education, recess and activity breaks;
• Outdoor activities that promote time in nature;
• Afterschool or summer programs.

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Watch the Video of Chef Meg on 'The Doctors'

Thanks to all of you who tuned in to watch Chef Meg on "The Doctors" today. She said the experience was a lot of fun, and she is so grateful for the opportunity to "Spread the Spark" and tell more people about "The SparkPeople Cookbook: Love Your Food, Lose the Weight."

If you couldn't tune in or want to share her big moment with friends, you're in luck. You'll find the video below.

And, "The Doctors" have three new-to-you sneak-peek recipes from "The SparkPeople Cookbook: Love Your Food, Lose the Weight." Click here to learn more about Meg's appearance. (And keep reading for those sneak-peek recipes!)

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Snacktime! Healthy, Filling Snacks for 200 Calories Each

Editor's Note: All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious. You'll be amazed that you can fill your plate and still fit into your jeans the next day. (Find the whole series here.)

You'll need to pick up a copy of "The SparkPeople Cookbook: Love Your Food, Lose the Weight" to access the recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

 
In recent years, dietitians, doctors, and researchers have rethought the “no eating between meals” rule. Snacks are important, especially when you live an active life or are trying to lose weight. If you go hours on end without eating, your blood sugar will drop, your stomach will grumble, and you’ll start to get grouchy—and you’ll ultimately eat your way through whatever’s in the kitchen. Eating every few hours keeps your hunger levels down so you can control your appetite and prevent overeating. Healthy snacks help keep blood sugar levels in check and keep your energy up.

Just a few well-timed bites have a big impact. That's why we included so many snack tips and recipes in "The SparkPeople Cookbook." It's almost snacktime…

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Tune In to Watch Chef Meg on 'The Doctors'

Great news: Chef Meg will be on The Doctors on Thursday, January 19, to talk about "The SparkPeople Cookbook: Love Your Food, Lose the Weight." This is huge, and we're incredibly excited!

You'll have to tune in for all the details, but we can tell you this: She'll be spreading the Spark and talking about the cookbook. Here's a hint, from "The Doctors": Boost your nutrition, lower your weight and maintain flavor in your favorite comfort foods! Master chef Meg Galvin shares healthy recipes for sloppy Joes, creamy broccoli soup and more. Plus, the daily habit that can cut your chocolate craving in half.

Click here to check local listings, and please help us spread the word by sharing this on Facebook and Twitter, emailing this blog post to your friends, and asking others to tune in.

We're thrilled to have this opportunity to tell so many people about SparkPeople and the cookbook. The SparkPeople team will be tuning in on Thursday from our offices, and we hope you'll join us from your home, office, or gym.

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Dinner's Ready, for about 400 Calories (or Less)

Editor's Note: All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious. You'll be amazed that you can fill your plate and still fit into your jeans the next day. (Find the whole series here.)

You'll need to pick up a copy of "The SparkPeople Cookbook: Love Your Food, Lose the Weight" to access the recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!
 
It's 5 o'clock. You're sitting in traffic on your way to pick up the kids from daycare. All you can think about is how hungry you are. Drive-thrus and takeout are tempting, but you know neither your wallet nor your waistline will be happy with that decision.
You don't have much time, you need to make something that everyone in the family will eat, and you need it to fit into your SparkPeople Nutrition Tracker.
Stop worrying, crank up the radio, and enjoy the ride. "The SparkPeople Cookbook" has dinner covered.

These 10 combos have about 400 calories--can you believe it?

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10 Filling, Healthy Lunches

Editor's Note: All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious. You'll be amazed that you can fill your plate and still fit into your jeans the next day. (Find the whole series here.)

Brown bagging never sounded so good.

Today we're sharing 10 lunches that feature recipes from "The SparkPeople Cookbook: Love Your Food, Lose the Weight"--each with about 400 calories and many with less.

We want you to see how filling these lunches can be, how they rival what you could get at a fancy downtown bistro or your favorite sandwich shop, but for much less money. When all your co-workers see you bringing in Chef Meg's recipes, you'll be the envy of the breakroom.

We want to show you how these recipes are not only nutritious, they're delicious.
You'll need to pick up a copy of "The SparkPeople Cookbook" to access the recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

So let's do lunch, shall we?

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Healthy, Delicious Breakfasts for 300 Calories

Have you ever bought a cookbook only to realize that the recipes--delicious as they may be--really don't fit into your life? They're too difficult, take too much time, have too many calories? Or, have you found that so-called diet recipes yield portions so puny you're raiding the fridge an hour after dinner?

We have, and that's why, when we were researching and writing "The SparkPeople Cookbook: Love Your Food, Lose the Weight," Chef Meg and I kept in mind that our book had to be different. It had to full of healthy food that was also delicious, full of meals that would work for the whole family--not just the one or two people who are eating to lose or maintain weight--and full of practical tips, meal plans, and nutrition info for integrating these recipes into your life. It had to align with SparkPeople.com's common-sense plan and aspirational, change-your-life philosophy on healthy living.

We are incredibly proud of this cookbook, and we believe it's a perfect companion to your SparkPeople.com plan. Healthy eating, we learned from our most successful members, is much easier when you cook for yourself, and learning to do so is not as difficult as you might think.

We want you to see for yourself how you can have your cake and eat it, too, with "The SparkPeople Cookbook," how you can fill your plate and still fit into your jeans the next day.

All this week, we're sharing meals, snacks and even desserts that can fit into your daily life. We combine our recipes with simple and nutritious sides for healthy meals, snacks and desserts that are calorie-conscious.

We want to show you how these recipes are not only nutritious, they're delicious.
You'll need to pick up a copy of "The SparkPeople Cookbook" to access the full recipes, but we will share some sneak peeks this week--and you can easily add recipes from the cookbook to your SparkPeople Nutrition Tracker, too!

We'll use a 1,500-calorie meal plan as an example. Let's start with breakfast, the most important meal of the day. The rest of the week we'll share tips and recipes you can eat for:

Lunch: 400 calories (Tuesday)
Dinner: 400 calories (Wednesday)
Snacks: 200 calories (Thursday)
Dessert: 200 calories (Friday)

What's for breakfast with "The SparkPeople Cookbook"? For 300 calories or so, you can have…

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CONTEST CLOSED: Win $50 to Spend in the SparkPeople Store

CONTEST CLOSED: Congratulations JBEDFORD0, and TTELRACS!

How is 2012 going for you? Are you feeling inspired? Motivated? Strong? Healthy? Happy? Are you still committed to the goals you set for yourself for the new year? If so, congratulations! You're two weeks in and doing great. If you're struggling, don't worry. SparkPeople is here to help.

Whether you need a dose of motivation or a reward for reaching a goal, today's giveaway will suit your needs.

We're giving two lucky readers a $50 gift certificate to the SparkPeople Store. If you're new to the site, you might not know much about the store. Learn more:

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Contest Closed: Commit to Cook in 2012: Enter to Win 'The SparkPeople Cookbook'

Contest Closed: Congratulations,CHARYLC, TJP2007 and ERTSMOM!

We've heard from many of you that you're committed to cooking more in 2012. Whether you've never been comfortable in the kitchen, you want to make over your existing family favorites, or you just need the motivation to give up takeout and fast food, "The SparkPeople Cookbook: Love Your Food, Lose the Weight" can help.
The SparkPeople Cookbook was written by Meg Galvin, World Master Chef and Healthy Cooking Expert at SparkPeople.com and me, with the help of SparkPeople experts and successful members!

We're giving away three copies of the cookbook, just in time for all those New Year's resolutions! 

Inside, you’ll find:

• 150 meals ready in under 30 minutes
• Recipes using real foods like butter, bacon and chocolate!
• Slim It Down options for cutting even more  calories
• Tips and tricks for adding flavor without fat
• SparkPeople Success Stories
• Pantry checklists, resources for parents, and shopping lists

With The SparkPeople Cookbook, you can eat like a chef and still lose weight—without spending hours in the kitchen!
Want a sneak peek into the cookbook?

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Diet Myth #4: Fat-Free Foods are the Best Choice

As part of our research for "The SparkPeople Cookbook: Love Your Food, Lose the Weight," we conducted a "Ditch the Diet Taste Test." We asked successful SparkPeople members, yo-yo dieters and others to answer questions about weight loss, healthy eating, and dieting--and to pit Chef Meg's healthy, delicious recipes against traditional, bland "diet food."

You can read all about the Taste Test in Chapter 2 of "The SparkPeople Cookbook," but this week we're sharing five of the diet myths we debunked as part of that project.
Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture, or satiety of your food. Plus dietary fat is essential for staying healthy.

Diet Myth #4: You should always choose fat-free versions of your favorite foods.

EAT ENOUGH fat (20 percent to 35 percent of your daily calories). This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later. We’ve eliminated fat where you don’t need it and opted for reduced-fat and healthier sources wherever possible. Fat-free diets were a passing fad, but many people still attempt to adhere to them, we learned in our Ditch the Diet Taste Test.

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Diet Myth #2: Plain Vegetables are Better for You

As part of our research for "The SparkPeople Cookbook: Love Your Food, Lose the Weight," we conducted a "Ditch the Diet Taste Test." We asked successful SparkPeople members, yo-yo dieters and others to answer questions about weight loss, healthy eating, and dieting--and to pit Chef Meg's healthy, delicious recipes against traditional, bland "diet food."
 
You can read all about the Taste Test in Chapter 2 of "The SparkPeople Cookbook," but this week we're sharing five of the diet myths we debunked as part of that project.

Diet Myth #2: Plain Vegetables are Better for You

Love broccoli with a bit of butter? Some cheese on your cauliflower? Want some (reduced-fat) ranch with that salad? Go ahead. We insist!

I love vegetables, but even I can’t chow down on a bowl of dry greens. It’s a matter of preference, but I always dress my greens before I serve a salad. Each bite is well coated and flavorful, and I’m not tempted to overload on dressing at the table. Some people prefer to have dressing on the side, which is a good idea in theory. The next time you ask for dressing on the side at a restaurant, notice the amount they give you. While I use less than a tablespoon of dressing per salad, restaurants deliver up to four times that much. Even if you daintily dip the tines of your fork into the salad before each bite, you’ll still likely use more.

At home, when you’re in charge, try tossing your greens in a measured amount of dressing. You’ll find flavor in every bite.
If you're opting for fat-free dressings because you think it's better for you, think again.

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Diet Myth #1: Watching Your Weight? Then Eat Less

As part of our research for "The SparkPeople Cookbook: Love Your Food, Lose the Weight," we conducted a "Ditch the Diet Taste Test." We asked successful SparkPeople members, yo-yo dieters and others to answer questions about weight loss, healthy eating, and dieting--and to pit Chef Meg's healthy, delicious recipes against traditional, bland "diet food."
 
You can read all about the Taste Test in Chapter 2 of "The SparkPeople Cookbook," but this week we're sharing five of the diet myths we debunked as part of that project.
 
Diet Myth #1: When you're watching your weight, you have to eat less.
 
No way! We say NO growling bellies, NO deprivation, and NO puny portions. We fill up our plates with healthy food, so the eyes and the stomach are satisfied. When it comes to eating right, losing weight, and feeling satisfied after a meal, it comes down to one word: satiety.

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CONTEST CLOSED: Start 2012 Out Right: Enter to Win 'The Spark'

CONTEST CLOSED: The winners are AUNTIEE50, EMT670MOM, NETTIE2127! 

To help you get a jump-start on the new year, we're giving away three paperback copies of The Spark: The 28-Day Breakthrough Plan for Losing Weight, Getting Fit, and Transforming Your Life, the New York Times best seller written by SparkPeople founder and CEO Chris "SparkGuy" Downie.

In addition to all of the great features found in the original, the paperback contains our Strong Start Guide, written by SparkGuy and Coach Nicole, which shares the proven strategies to lose twice the weight in two weeks--and keep it off! What you do in the first two weeks can make or break your weight-loss program, and we found out what works. (The paperback version is updated and is the only place you'll find the all-new Strong Start Guide!)

Learn more about the Strong Start Guide here.

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What's Cooking for 2012? Our Experts Weigh In

In just the last few years, healthy eating and cooking have become much easier, thanks to the advent of "healthy" restaurant menus, the expansion of the health-foods aisle into entire sections, and the resurgence of farmers markets and backyard gardening--all due in large part to the demand from conscious consumers like you.

Old favorites like oatmeal are once again our breakfast of choice; once-foreign foods like Greek yogurt, flaxseed and pomegranates are familiar sights in supermarkets; and salads are no longer considered "rabbit food" but a chance to bulk up your meals with vegetables.

As 2011 draws to a close, our food and nutrition experts weighed in with their predictions for the future of food and what will be on their--and your--plate next year.
These trends are a collaboration among:

• Chef Meg Galvin, culinary instructor and SparkPeople's healthy cooking expert and author of "The SparkPeople Cookbook: Love Your Food, Lose the Weight"
   
• Becky Hand, L.D., R.D., SparkPeople's head dietitian
   
• Tanya Jolliffe, SparkPeople Community Moderator and healthy eating expert
   
• And me, Stepfanie Romine, SparkRecipes.com editor and co-author of "The SparkPeople Cookbook"

Let food be thy medicine:

Diabetes affects one in eight Americans (source); heart disease is the leading cause of death in the U.S. (source). We're hearing from our more than 11 million members that they're not ready to become a statistic. They're taking control of their health through exercise and nutrition.

That means taking the salt shaker off the table, eating at home more often to control what's going into their food, and making health-conscious choices whenever possible. In "The SparkPeople Cookbook: Love Your Food, Lose the Weight," we kept a close eye on sodium, and Chef Meg shared numerous tricks for tricking taste buds and cutting fat but keeping flavor.

If the popularity of SparkPeople's diabetes program is any indication, 2012 is set to be a year of major change for many Americans. They might have diabetes, but it doesn't have them.

Expect to see more people fighting for their health--starting at the dinner table. 

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You Did Your Best--Now Do Better

I'm a bit of a perfectionist. While I've learned to love myself, flaws and all, I still struggle with the concept of making mistakes. Recently, I discovered that I was imparting pressure and expectations upon my yoga practice, inflicting guilt on myself if I didn't reach arbitrary self-imposed goals.

I had to learn to let go, breathe, and remind myself to always leave something for tomorrow.

I practice traditional Ashtanga yoga, and as of early October, I have an early morning practice Sunday through Friday that lasts 75-90 minutes. When my studio changed schedules to this morning practice, I realized that I had no remaining (legitimate) excuse to miss practice, save illness or injury. The practice allows for the traditional Saturday rest day, plus new moon and full moon rest days. In addition, women are encouraged to rest the first three days of their cycle each month. That makes for up to nine days of rest each month.

I vowed to NEVER skip a morning practice. I bounded from bed at 5:45 (OK, 6 or 6:15…), showered (we start practice with a clean body), and headed to the studio, groggy but eager to practice. By the time I arrived at the office a couple of hours later, I felt awake, alive, better than ever.

But the practice is rigorous, life happens, and I got tired. I found myself taking off a morning here and there.

Then I was injured (pulled back muscle), and I missed almost an entire week. A couple of weeks later, my teacher traveled for some training, and my schedule was disrupted again. I did home practice and went to other studios (and taught a few classes), but it wasn't "normal." The week before Christmas, I missed two mornings because I was purely exhausted.

I spent the day fretting about the setback, feeling "off" because I missed practice, and generally beating myself up.

That night, I lay in bed and thought about those feelings. I decided then and there to stop treating myself poorly.

My new morning mantra:

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