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