The biggest loser
East Mississippi Community College
February 22, 2013
Volume 1, Issue 3
Lent and Dieting
Lent is a 40-day period of fasting
and prayer. Lent 2013 began on
February 13. Although this
newsletter is a few days late, the
tips listed here will still be valuable for those of you
who are observing Lent.
As each Christian church follows different rules,
there is not a universal “Lent Diet.” Some believe
that meat and dairy products should be given up.
The idea of fasting is to exert self-control. Selfcontrol is also absolutely important when trying to
losing weight also. While fasting, the following items
should be avoided during the 40 days:
Chocolate
Cakes
Cookies
Soda
Items made from sugar (sweet breads, pastries,
and candy)
Luxury foods (lobster and salmon for example)
Alcohol
Many people just choose to give up some things for
Lent. For example, if you enjoy chocolate or cookies,
then these are the things that you should give up
during Lent. It is a good idea to eat fish on Friday
during Lent. This helps to ensure a more nutritious
diet is followed.
An alternative is to follow a more traditional
vegetarian diet for the 40 days. This includes eating
nothing but vegetables, fruits, pulses, nuts, and seeds.
Another approach is to follow a prehistoric diet.
This diet focuses on the items that humans ate before
the development of agriculture.
There is a Lenten Diet. The diet, however, is
spiritual in nature and is not intended for weight loss.
With this being said, the strictness of the diet can
lead to weight loss. Those who follow the Lenten
Diet is prohibited from consuming meat on Fridays
during Lent. Not all meats are banned on Fridays.
Anything that is a warm blooded animal is what is to
be avoided. Some of the foods that can be enjoyed
on Fridays are: lobster, crab, shrimp, squid, octopus,
all vegetables, fresh or preserved fruits, fruit and
vegetable juice, jam or jelly, beans and lentils, rice,
spaghetti, olives, and pickles.
TOTAL WEIGHT LOSS AS OF
2/21/2013
301.42 lbs
The Fit FiveEmployees
1.
2.
3.
4.
5.
Rocky H.
Brandy H.
Janet B.
Kate M.
Christine M.
The Fit FiveStudents
1.
2.
3.
4.
Chance B.
Richie D.
Rebecca H.
Dennis P.
5. Dayna M.
lost the biggest
percentage of weight.
Victory Lunge
Targets: Back, arms, abs, and legs
Lunge forward with left leg, knee
bent 90 degrees, keeping right leg straight and
leaning forward slightly from
hips as you lower arms behind you.
Total of 64
Employees & Students
The Fit Five are the
five employees and
students who have
E a s y A t - H o m e Wo r ko u t
Stand with feet hip-width apart,
arms overhead, palms in.
Participants:
Cream or ice cream
Push off left foot to stand upright, then extend left leg in
front of you and lift arms
overhead.
Return to lunge.
Do 15 reps; switch legs and
repeat.
3 Ways to Curb Late-Night
Cravings
It’s 2 a.m., and you’ve just scarfed
down another chicken wing topped
with Cheez Whiz. Embarrassed?
Don’t be. Plenty of people flock to
their refrigerators to snack on
strange, late-night food concoctions,
reports a new study published in the
International Journal of Eating Disorders.
Researchers had 507 students take a
“concocting survey” that quizzed
them on their eating behaviors and
what types of foods they typically ate
to satisfy their cravings. The results:
One in four participants admitted to
creating and indulging in crazy food
combos—think: sugar-covered
scrambled eggs and mayo-smothered
vegetables—and 41.2 percent
chalked up their creations to cravings.
Should serial snackers with a taste
for the weird be ashamed? Not at all.
“There’s nothing wrong with concocting,” Boggiano says. But you
don’t want your midnight snacks to
wreak havoc on your waistline—and
that’s where Alexandra Caspero,
R.D., owner of weight-management
and sports-nutrition service Delicious-Knowledge.com, comes in.
The next time your grumbling gut
beckons you to the kitchen at night,
trade in your high-calorie combos for
these healthier alternatives.
If you’re craving something
sweet . . .
Snack on Greek yogurt and fresh
fruit. Less sugar, less fat, and more
natural, this combination is perfect
for solving your ice cream cravings.
Your move: Grab 6 oz. of Greek
yogurt and 1 cup of grapes or mixed
berries.
If you’re craving something
salty . . .
Grab a tortilla (a high-fiber one
works best) and an ounce of sharp
cheddar cheese, and create a low-fat
cheese quesadilla on the fly. It’s easy
to make, and it’ll prevent you from
going overboard with the chips and
queso. Just fold it in half, bake it, and
top it off with a scoop of salsa.
BREAKFAST
LUNCH
DINNER
WAFFLES AND YO-
PIZZA BURGER
Steak and
Pepper Tacos
GURT
2 whole wheat waffles with 4
ounces low-fat fruit yogurt
Nutritional Information:
protein: 9.4g; carbs: 49g; fat:
3.4g; sugar: 25.5g; fiber: 6g
Calories: 259
BREAKFAST BURRITO
2 egg whites scrambled with 1
ounce low-fat cheese and 2
tablespoons salsa wrapped in a
whole wheat tortilla
Nutritional Information:
protein: 22.7g; carbs: 12g; fat:
If you’re craving a mix of sweet
and salty . . .
Reach for sliced apples and peanut
butter. “A sweet, crispy apple paired
with salty, all-natural peanut butter is
one of the easiest and healthiest
snacks to have on hand.” One apple
provides you with 5 grams of hearthealthy fiber, while all-natural peanut
butter contains 4 grams of protein
per tablespoon. The best part? The
mixture of protein, fat, and fiber all
aid in fullness.
Taken from Men’s Health
7.4g; sugar: 0.4g; fiber: 1.2g
Ingredients
1 vegetarian burger
1 whole-grain hamburger bun
2 tablespoons canned pizza
sauce
1 slice part-skim mozzarella
cheese
2 tablespoons chopped fresh
basil
1 small apple
Make It
Warm burger and place on
bun; top with pizza sauce and
cheese. Microwave sandwich
for 20 to 30 seconds to melt
cheese; add fresh basil. Serve
with apple on the side.
Calories: 187
Ingredients
1 tablespoon olive oil
1 teaspoon cumin
1 garlic clove, minced
3 ounces steak strips
1 1/2 cups sliced green and
red bell peppers
1/2 cup sliced onion
2 small (6-inch) whole-grain
tortillas
4 tablespoons salsa
2 tablespoons low-fat sour
cream
Make It
In a skillet, saute olive oil,
cumin, and garlic for 1 minute.
Add steak strips and cook
about 5 minutes. Add pepper
and onion slices and cook for
another 8 minutes. Place
mixture in tortillas and fold.
Top with salsa and sour
cream.
DESSERT
1 flour tortilla cut in small strips; 1tsp honey; 1/8 tsp ground cinnamon; PAM
cooking spray; 1/3 cup of fresh strawberries; 2 tbsp fresh blueberries; Reddi-Whip
MAKE IT
Preheat oven to 350°F. Place tortilla strips in medium bowl. Drizzle with honey and
sprinkle with cinnamon; toss gently to coat.; Place strips in single layer on parchment-lined baking sheet;
spray strips lightly with cooking spray. Bake 8 minutes or until strips are lightly browned. Cool completely.
Place strawberries and blueberries in serving dish; top with 2 servings (1/4 cup) Reddi-wip. Sprinkle with one
-fourth of the baked tortilla strips (reserve remaining for another use). Serve immediately.
Get Motivated...EMCC
BL ANNOUNCEMENTS: IF YOU MISS TWO WEIGH-INS YOU WILL BE ELIMINATED
FROM THE COMPETITION. IF YOU CANNOT MEET AT THE DESIGNATED TIME,
PLEASE INFORM US TO SET UP OTHER ARRANGEMENTS.
Motivational Quote:
Our greatest weakness lies in giving up the most certain way to succeed is always to try just one more time. –
Thomas Edison
Exercise Tip:
IMPORTANT DATES & UPCOMING
EVENTS
February 26 at 4:30 p.m.
Jillian Michaels Workout
Wellness Center
Walk-It Out Wednesdays
Every Wednesday at 1:00 p.m.
(weather permitting)
March 4 at 5:30
Guest Speaker: Beverly Puckett
Warren Hall 114
March 7
Next Weigh-In
Davis Administration Building at 8:00 a.m.
Choose activities you like. A lot of different things count as exercise:
dancing, walking, gardening, yoga, cycling, playing basketball. To make it
easier to get moving, choose whatever gets you moving.
Healthy Tip:
Eat moderate portions. If you keep portion sizes reasonable, it is easier to eat the
foods you like and stay healthy. Did you know the recommended serving of
cooked meat is 3 oz. similar in size to a deck of playing cards? A medium piece of
fruit is 1 serving, and a cup of pasta is 2 servings. A pint of ice cream is 4 servings.
Healthy Snack Options:
Popcorn with little or no added salt or butter
Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)