POP 2019 is almost here!

POP to Kick-Off Jan. 24

Click here for for the registration form. Online registration opening soon!

And the winners are....

Drumroll, please.......

We are pleased to announce the WINNERS of the 2018 POP weight loss challenge:

FEMALE

First Place            Linda Skaarup                    17.493% weight loss

Second Place     Teya Dungan                      16.988% weight loss

MALE

First Place            William Turner                   24.773% weight loss

Second Place     Brent Meece                       21.295% weight loss

Congratulations to our first and second-place winners and to ALL our POP participants!  We hope you enjoyed your POP experience, and will continue to pursue healthy lifestyles. We will be presenting the checks to our winners at the Somerset-Pulaski County Chamber of Commerce meeting on Tuesday, May 1, at 12:00 noon at The Center for Rural Development. If you would like to come to the meeting, just call the Chamber Office for information about the meal and/or making reservations.

As the year goes on, please remember, if you participate in any of the Journey to Fitness races, be sure to sign up on the POP Team! There are awards at the end of the series for winning teams – and you just might win!

Again, congratulations to EVERYONE for your dedication. The 35 people who completed the program and came to the final weigh-in lost a total of 601.80 pounds.

DON'T FORGET!

Don't forget the final weigh-in tomorrow in the basement at Lake Cumberland Regional Hospital!

Please bring your weigh-in card that has your starting weight!

POP Final Weigh-In!

Points Opportunity!

Points Opportunity!

To make up for the delay in posting weekly meetings online, we're offering 15 points for signing up for email notifications on the blog! This will keep you in-the-loop when each video, recipe or important announcement is posted.

Simply enter your email address and click "SUBMIT" at the top of the blog!

Comment here once you're done to make sure you will receive your points.

Final weekly meeting - Dr. John Mobley

Last Weekly POP Meeting set for Monday

The last weekly meeting of Pounds Off Pulaski (POP) will be held on Monday, March 19, at Lake Cumberland Regional Hospital.

John C. Mobley, M.D., weight loss surgeon, will be the speaker for the final meeting of the series.  His presentation, “Eating Out . . . Eating Right,” will help to prepare POP participants for continued success in the “real world” of eating out.  Dr. Mobley will discuss several important aspects of eating out, including: preparation, choosing restaurants, ordering food, and eating out with kids.  

The program will be held in the Lake Cumberland Regional Hospital Conference Centers on the basement level of the East Tower.  Weigh-ins begin at 5:00 p.m. and the program follows at 6:00 p.m.

A Laurel County native, Dr. Mobley received his medical degree from the University of Louisville School of Medicine.  He completed his internship and a residency in general surgery at Good Samaritan Hospital in Cincinnati. Dr. Mobley is board certified by the American Board of Surgery and is a Fellow of the American Society of Metabolic and Bariatric Surgery and of the American College of Surgeons.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.    

“We are pleased to have Dr. Mobley as our final speaker of the series,” said Susan Ramsey Wilson, Lake Cumberland Regional Hospital director of marketing and community relations.  “He will help us end this terrific challenge on a very positive noteand will provide important information for our POP participants as they continue to move forward.”  

Final weigh-in will be on Monday, March 26 at Lake Cumberland Regional Hospital on the basement level of the East Tower.  Participants can come to be weighed anytime between 7:00 a.m. and 7:00 p.m. At that time, individuals will also need to turn in their final POP Points and pick up any incentive prizes they may have earned.

Individuals who have lost highest percentage of body weight (and who certify they have met the criteria as listed on the registration form) will be declared the winners. First place male and female winners will receive $500 each and second place male and female winners will receive $300 each. In the event of a tie, the prize money will be divided.

Winners’ prizes will be awarded on Tuesday, May 1, at the luncheon meeting of the Somerset-Pulaski County Chamber of Commerce.  The meeting will be held at The Center for Rural Development at 12:00 noon. 

For the latest information on the Pounds Off Pulaski program or to view previous presentations and print educational handouts please visit www.PoundsOffPulaski.blogspot.com .

Learn how toxins affect your body at Monday’s POP Meeting

The Pounds Off Pulaski (POP) meeting for Monday, March 12, features Adam Fleming, owner of Fleming Wellness Center, who will discuss the impact of toxins in our daily lives. 

The POP meeting will be held in the Lake Cumberland Regional Hospital Conference Center on the basement level of the East Tower.  Weigh-ins begin at 5:00 p.m. with the program to follow at 6:00 p.m.

Fleming is a graduate of Western Kentucky University and The College of Bio-Energetic Medicine. He is a board certified Holistic Health Practitioner. Adam has developed his own unique system of testing called Wholistic Body Support, a technique that he now teaches to other practitioners. The premise is that the body is designed to heal itself, if it is given what it needs. Disease symptoms are the body’s cry for help and Fleming has had great success in helping clients eliminate symptoms of a variety of diseases.

Monday night’s presentation is “Toxins: the root cause of most diseases and weight gain.”

Toxins they are everywhere - in the air we breathe, in the water we drink, and in the food we eat. Fleming will help us learn how can achieve better health by detoxing the body. Studies show that the U.S. rated #26 out of 35 developed countries in the areas of health and vitality. The majority of medical systems in the world regularly practice detoxing the body, however this is not a common practice in the Western World. Fleming’s practice of detoxing the body is designed to complement his client’s doctor’s plan of treatment, thereby helping alleviate most symptoms and helping the body heal.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.  This year’s challenge is nearing the end, with one more regular program scheduled for March 19 and the final weigh-in on Monday, March 26.

The top two males and females who have lost highest percentage of body weight (and who certify they have met the criteria as listed on the registration form) will be declared the winners.  First place male and female winners will receive $500 each and second place male and female winners will receive $300 each. In the event of a tie, the prize money will be divided.

For the latest information on the program and to view previous presentations and educational handouts, you may visit PoundsOffPulaski.blogspot.com.

Unconventional Home Gym - 02/05/2018

Unconventional Home Gym

Patricia Burton

Jan. 29 Meeting - Nutrition & Beyond

Nutrition 2018 & Beyond

Cynthia Hatcher, MS, RD, LD

Jan. 22 Meeting - Zumba Fitness

Zumba Fitness

Teresa Hail, Instructor

DASH for better health

DASH for better health

POP participants can learn how they can DASH for better health at the Pounds Off Pulaski (POP) meeting on Monday, February 26.  The program will begin at 6:00 p.m. in the Lake Cumberland Regional Hospital Conference Center on the basement level of the East Tower.

Our theme for the evening, DASH for better health, will be addressed from three different perspectives, that of a nutritionist, chef, and organic food producer. Our guest speakers include: Registered Dietician Stacy Back, Chef Mete Sergin and owner of Sustainable Harvest Farm, Ford Waterstrats.

Stacy will discuss the DASH diet – named the #1 overall Best Diet by U.S. News and World Report -  and overall healthy lifestyle choices, based on the Academy of Nutrition and Dietetics on 17 Health Tips, Living a Total Body Diet Lifestyle.  Stacy is a graduate of Eastern Kentucky University with a Master’s of Science Degree in Community Nutrition. After working as a Clinical Dietitian at Lake Cumberland Regional Hospital, she joined the staff at Bluegrass Oakwood, where she is Director of Nutrition Services and manager of Expressions Tea and Gifts. She is also a health coach and consults as needed.

Chef Mete will teach attendees how to add flavor to your food without adding sodium. He will also provide a delicious healthy dish for everyone to sample. He graduated from Sullivan University with degrees in both Culinary Arts and Hotel and Restaurant Management. He also earned an MBA from Murray State University. Chef Mete has extensive experience as a chef and manager in the restaurant, hotel, university and hospital settings as well as teaching chef/culinary classes for Sullivan and Somerset Community College. Chef Mete is Food Service Director at Bluegrass Oakwood.

Ford will discuss the importance of fruits and vegetables in diets and his Community Sourced Agriculture program. After an early career in teaching, utilizing his two master’s degrees in the field of education, Ford was able to whet his interest in organic farming with first-hand experience on one of Kentucky’s premier organic farms. In 2009, he and his wife moved to neighboring Laurel County and established the first USDA-certified organic farm in the region. They have expanded their operation to include grass-fed beef and pastured pork and continue to look for ways to innovate and expand their farm to provide high-quality, sustainable food.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.  Participants may weigh in beginning at 5:00 p.m. each Monday evening, with the program following at 6:00 p.m. The weekly meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

For the latest information on the POP program and to view previous presentations and educational handouts, you may visit PoundsOffPulaski.blogspot.com.

POP Meeting Monday to focus on safe and effective exercise

This week’s Pounds Off Pulaski (POP) meeting will feature a presentation by Jeff Herndon, director of therapy services at Lake Cumberland Regional Hospital. Herndon will be discussing “Principles of safe and effective exercise.” 

The meeting will be held at 6:00 p.m. on Monday, February 19, in the Lake Cumberland Regional Hospital Conference Center on the basement level of the East Tower. 

Since exercise is an important component in successfully losing weight and keeping fit, it is important to learn how to get the most benefit from your exercise program. Monday night’s speaker will provide important information about effective exercise and techniques that will help you avoid injuries.

 A twenty-two year employee of Lake Cumberland Regional Hospital, Jeff Herndon is a graduate of the University of Kentucky with a degree in Physical Therapy. He subsequently earned a MBA and Nursing Home Administrator’s license. He also serves as a volunteer cross country and track coach at Somerset High School. As a Certified Strength and Conditioning Specialist, Herndon will be able to provide great insight and helpful hints about exercise programs for POP participants.

Pounds Off Pulaski is a 12-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and Somerset-Pulaski County Chamber of Commerce.  During the 12-week POP challenge, weekly meetings are held each Monday.  Participants may weigh in beginning at 5:00 p.m. and the weekly program follows at 6:00 p.m.  Weekly meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

In addition to the program and weigh-ins, POP incentive prizes are given out each Monday night. Participants can visit the POP blog at PoundsOffPulaski.blogspot.com to see how POP points are awarded and to find out the latest developments with the program.

Edith Lovett to discuss sugar in our diet at Monday’s POP Meeting

Edith Lovett to discuss sugar in our diet at Monday’s POP Meeting

This week at Pounds off Pulaski we will be learning the importance of decreasing the amount of sugar we consume daily in our diets.  Edith Lovett, the Family and Consumer Sciences Agent from the Pulaski County Extension Office, will be the presenter.   Mrs. Lovett is a graduate of the University of Kentucky and has worked as an FCS Agent for the past 18 years.  She also has a weekly healthy column each Sunday in The Commonwealth Journal.  

 Did you know that the average American eats more than 150 pounds of sugar per year, according to the United States Department of Agriculture?  In 2008 the average intake daily of sugar was 19 teaspoons.  According to the American Heart Association the maximum amount of added sugars a man should eat each day is 9 teaspoons, and women 6 teaspoons. 

Added sugar is the single worst ingredient in the modern diet.  How often do we hear “we need to consume less salt,” but we do not talk much about consuming less sugar.  While reducing your intake of added sugars can definitely help you lose weight, the true benefits of eating less sugar go way beyond the scale.  We will be looking at foods we need to avoid that contains lots of sugar, and sampling foods that have no sugar.

Pounds Off Pulaski meetings are held each Monday evening with weigh-ins at 5:00 p.m. and the program following at 6:00 p.m. in the Conference Centers on the basement level of the East Tower at Lake Cumberland Regional Hospital.  These meetings are designed to provide support, information, and helpful tools to help participants keep on track so they can reach their personal goals. 

To help make the challenge more fun, incentive prizes are provided by POP Community Partners to participants when they reach certain goals.  Participants can earn points by:  attending weekly weigh-ins at the hospital; attending the weekly informational meeting; completing exercise trackers; watching the weekly program and completing bonus point opportunities on the blog and participating in the Journey to Fitness race series.

“We encourage participants to bring their filled exercise tracker cards certified by our fitness partners to the Monday night meeting so they can be included in their incentive point count,” said Susan Ramsey Wilson,  LCRH director of marketing and community relations.

For more information, visit www.PoundsOffPulaski.blogspot.com.

Soup's on!

We hope you'll find this recipe helpful - and tasty!

Soups are a nutritious way to get more vegetables and also a warming feeling on cold winter nights. Soups can be low in calories and nutrient dense.  Try this Hearty Beef Soup recipe that is only 76 calories for 1 cup.

Hearty Beef Soup

Rating:
Makes: 6 Servings
This tasty and satisfying soup can be served for lunch or dinner. The leftovers can be frozen for later.

Ingredients
1/4 pound beef round roast (thawed and chopped)
1 tablespoon vegetable oil
3 cups water
2 cups winter squash (chopped, or 2 cups cabbage, finely chopped)
1/2 cup onions (chopped)
1 celery stalk
1 teaspoon garlic (finely chopped)
1/2 teaspoon dried oregano
1 tablespoon parsley (chopped, optional)
1/4 cup macaroni (dry)
1 tomato (large, chopped, or 1 can, about 15 ounces, low-sodium diced tomatoes)
1/2 cup green pepper (finely chopped)
1/2 teaspoon salt      and   1/2 teaspoon black pepper

Directions
1. In a large pot, brown beef in oil over medium to high heat for 8 to 10 minutes. Drain fat.
2. Add water, squash, onion, celery, garlic, and oregano. If using parsley, add that too. Mix well.
3. Bring pot to a boil. Lower heat and cook for 20 minutes.
4. Add macaroni, tomatoes, green pepper, salt, and pepper.
5. Keep cooking over low heat for 20 minutes. Serve hot.

Notes
Tip for cooking beef roast: The recommended safe minimum internal temperature for beef roast is 145 degrees F, as measured with a food thermometer.

Skip to nutrition information

Source: Cookbook: A Harvest of Recipes with USDA Foods

Enjoy your soup……..
Cynthia Hatcher MS,RDN,LD

POP Open House - Get Fit!

Open House at Get Fit!

One of our Community Partners, Get Fit, has invited you to an OPEN HOUSE in honor of POP participants. 

The time is 4–8 p.m. on Thursday, February 1. Get Fit is located at 345 N. Hwy. 27.  Below you will find the February class schedule. As their guest on Thursday, you may participate in any class that is held during that time frame and you may also work out in the gym!

Please take advantage of this great opportunity to see Get Fit’s facility and try out their equipment. 

Be sure and take your activity tracker so you can get credit for your activity while you are there! 

Enjoy good health! 

Week 2 Video

How to Become and Stay the New You!

John C. Mobley, MD, FACS - Weight Loss Surgeon, Weight Loss Surgery Patient

Did you miss the second meeting? Catch the replay here and check back for an opportunity to earn 1 POP Point!

Points Opportunity!

Points Opportunity

After watching the video about Technology as Your Weight Loss Friend with Crystal Cox, post your answer below for a chance to earn 1 point.  

Post your answer as a comment before 7:00 a.m. on Monday, February 5 and earn 1 point if you're correct!

(All posts will be reviewed by the moderator before being made public.  Please remember to include your name so you will receive your points!)

Name one app mentioned in the video that has a barcode scanner for your food journaling.

Monday’s POP program is Nutrition 2018 and Beyond

Monday’s POP program is Nutrition 2018 and Beyond 

Pounds Off Pulaski (POP) participants will have the opportunity to learn the importance of good nutrition at Monday night’s meeting. 

POP is a twelve-week county-wide weight loss challenge sponsored by Lake Cumberland Regional Hospital and the Somerset-Pulaski County Chamber of Commerce. POP meetings are held each Monday evening in the Conference Centers on the basement level of the hospital’s East Tower.
Weigh-ins begin at 5:00, with the meeting to follow at 6:00 p.m. 

Monday night’s speaker is Cynthia Hatcher MS, RD, LD.  Hatcher earned a Master of Science in Community Nutrition from Eastern Kentucky University.   She has been a Clinical Dietitian with Lake Cumberland Regional Hospital for the past 24 years. She has also worked as an instructor of Nutrition at Somerset Community College and Eastern KY University as well as a consultant dietitian for Hospice and The Neighborhood.  

Hatcher enjoys working with clients and the community to help them learn to make healthier lifestyle and nutrition choices, to help make communities healthier.  Her program, “Nutrition 2018 and Beyond” will help participants learn more about making good food choices, the importance of a balanced diet, portion control and meal planning.  In addition to presenting the program on Monday, Hatcher is also distributing weekly information on the POP blog: www.PoundsOffPulaskiblogspot.com to help provide POP participants with useful tools and recipes to help them stay on a healthy track.

POP participants also have the opportunity to earn POP points toward fun incentive prizes during the 12-week program. Since exercise is an important component of weight-loss, participants are encouraged to be involved in Journey to Fitness series of races, walk, work out at our community partners’ gyms, and even be involved in various steps challenges through Activity Club. 

Our first Week Steps Challenge was held the week of January 14. Congratulations to the winner of that challenge, Bob Hollis. Bob had a total of 114,502 steps during the challenge week. He won a Journey to Fitness poncho and 20 POP points. Everyone who participated in the challenge also earned 10 points.

Week 1 Video

Did you miss "Technology as Your Weight Loss Friend" with Crystal Cox, LCRH Marketing Coordinator?  Catch the replay here and stay tuned for a quiz to earn 1 POP point!

Tips from the Dieticians

Beverages such as coffee drinks, sugary colas and juice can add a lot of additional calories daily.  Some people drink their calories.  If you drink a 2 Liter of cola a day, that is an average of 800 calories daily.  Some coffee mixed drinks are from 700 – 900 calories in one drink.  And if you are drinking mixed alcoholic drinks, you can add another 300- 700 calories depending on the drink.  Sooo….. look at all you drink choices.  Maybe drink more water with a splash lemon or lime juice and smaller amounts of calorie containing drinks.

Here is my flavored coffee drink recipe that is lower calorie.

Vanilla flavored coffee

8 oz. regular or decaf coffee

1 Tbsp lower fat cream or milk

¼ tsp vanilla

1 tsp stevia sweetener

About 50 calories depending of the type of creamer. Enjoy!

Cynthia Hatcher MS,RDN,LD

Lake Cumberland Regional Hospital

Don't forget Monday's meeting!

We hope you'll join us for this week's program - ZUMBA© with Teresa Hail!

http://lakecumberlandhospital.com/about-us/news-from-lcrh/enjoy-zumba-at-mondays-pounds-off-pulaski-meeting

Dietician Tips!

Breakfast on the Go

We are all busy and in a hurry especially in the mornings.  Breakfast is still the most important meal of the day.  We need that energy to get us through the morning.  It can also help decrease how much we eat the rest of the day.

Try a breakfast cookie with a boiled egg and 1 cup skim milk, or a cooked egg of two slices of 7 grain bread. 

2 breakfast cookies        160 calories

1 boiled egg                       78 calories

1 cup skim milk with coffee  90 calories    

     Total calories      328 calories

Here is the recipe for No Bake Breakfast Cookies

½ cup honey or light corn syrup

½ cup non fat dry milk powder

½ cup raisins

½ cup creamy peanut butter

2 ½ cups crushed flaked cereal (bran flakes)

Directions: 1. Heat honey and peanut butter in a medium saucepan over low heat. Stir until blended.  2. Remove from heat.  Stir in dry milk.  3. Fold in cereal and raisins. Drop by heaping Tablespoons onto waxed paper to form mounds.  4. Cool to room temperature.  Store in refrigerator.  Makes 12 cookies.

2 cookies are 160 calories, 5 gm fat, 110 mg Sodium, 26 gms CHO, 1 gm fiber and 4 gms protein.

There are more recipes at https://whatscooking.fns.usda.gov/recipes

or at USDA.  Also, don’t forget about ChooseMyPlate.gov website and the Super Tracker you may use to keep track of your intake. 

Weekly Meeting!

Don't forget tonight's weigh-in and weekly meeting!

Tonight's speaker is Dr. John C. Mobley - weight loss surgeon and weight loss surgery patient. His presentation, "How to Become (and Stay) the New You,” will provide important information for you to help get off to a good start on your journey to a healthier lifestyle and a lower body weight.

STEPS CHALLENGE!

If you have any issues joining Activity.Club, please email Crystal.Cox@LPNT.net 

Weekly Meeting

Don't forget tonight's weigh-in and weekly meeting!

Still time to join!

Did you miss the kick-off?

No worries! 

You can still sign up through Monday, January 8 either online or at the weigh-in.  The final opportunity to weigh-in for the challenge is Monday, January 8 from 4:30-6:00 p.m. at the hospital.
somersetpulaskichamber.com/pounds-off-pulaski/

And be sure you stick around for this week's program at 6.  Crystal Cox, marketing coordinator for Lake Cumberland Regional Hospital, will be discussing "Technology as Your Weight Loss Friend"!

New Years Recipes!

As an added bonus this year, the dietitians at LCRH will be offering helpful tips and recipes throughout the contest! Be sure you subscribe to the blog for updates so you don't miss anything!

Happy New Year, it is a new year and we can start

Fresh and new.

Grandma always told us to eat some new cabbage and black eyed peas for

New Years and we would have a safe and good year.

Well, here is my New Years day menu:

½ cup Steamed new cabbage with onion, carrots and basil

½ cup Black eyed peas

3 oz. Baked pork loin

1 – 2x2 piece Cornbread

1 small apple sliced

Tea with monk fruit sweetener

Calories are approximately 476 calories

Tips: If you add fat to the vegetables this is 45 calories per tsp.

         Bake or slow cook the pork loin with herbs and spices

         Use fresh herbs and spices to add antioxidants and nutrients

Steamed Cabbage

½ head new green cabbage, chopped

½ bag carrots, sliced

½ onion, chopped

1 tsp. chopped basil

Chop all vegetables to bite sized pieces, add basil.  Place in large pot with 1 inch water in  the bottom.

Steam until vegetables are crisp tender.

½ cup is ~ 30 calories.  If you add any oil or fat this is additional 45 calories per tsp.

Have a Happy New Year. Cindy Hatcher MS,RDN,LD