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Get Lean 2017 Weight Loss Challenge



Webinar:  Calories In Calories Out

This webinar is for information only and will not be counted for points towards the challenge.

Downloads & Resources:

FAQ & Rules

MARCH Schedule

PALA Activity & Nutrition Log

Vitabot Meal Planning

 Call 410-535-8233 or email for an access code


Enjoying Good Nutrition

Being healthy is directly related to eating nutritiously. Often times people know what healthy foods to eat, they just choose not to. When people choose healthy foods but do not enjoy eating them; it leaves them with the felling of wanting more. If this sounds liker you or someone you know you will want to continue reading this article to find out how to enjoy eating foods that are good for you. 

Eating What You want Leads to Healthier Food Choices
Long-term healthy eating patterns come from being able to view the foods as an enjoyable source of nutrition. That's why it is important to eat only those foods that you find appealing. In order to really enjoy what you are eating, you must be able to stop restricting yourself from the foods you really love. For example, if you allow yourself to eat a brownie when you want one and stop making yourself feel bad after you eat it; over time you will begin to want less brownies and will choose more nutritious foods because you enjoy them not because you think you have to eat them. 

Learn to Enjoy Nutritious Eating With These Helpful Suggestions

  • Abandon any low-fat or low-calorie foods you don't like such as low-fat or fat-free versions of foods. Cut fat or calories in ways that taste good and where the result seems worth the effort. (Example: If you find fat-free salad dressing tasteless, then use "lite" or regular salad dressing and cut the fat somewhere else in your diet if necessary).
  • Eat what you truly desire and realize that weigh control and good nutrition can also be achieved while enjoying a combination oh high and low-calorie foods. 
  • Don't force yourself to eat nutritiously. "Forcing" yourself to eat an apple instead of the M&M's you really wanted will only make you resentful of nutritious choices in the future. 
  • Use positive "self-talk" about your nutrition. Instead of saying to yourself; "I've blown it, I didn't have any vegetables today." say "I forgot to bring my salad with me today. Tonight I'll put my salad together so it is ready to take with me tomorrow. That will allow me to choose vegetables if I desire them."
Although you can't change or undo your past eating habits, you can learn to enjoy nutritious eating and can control what, when, and how much you eat. After all, that's what good nutrition is all about anyway!


Healthy Nutty Granola Bars

Yields 8 bars (serving size 1 bar)
Preheat oven 325'
3 tbsp almonds (unsalted)
3tbsp pecans (unsalted)
2 tbsp peanuts (unsalted)
1 1/2 tbsp fat free powdered milk
1 1/2 cups oats
2 tbsp brown sugar
1/4 tsp salt
1/2 tsp cinnamon (ground)
1/4 tsp baking soda
3 tbsp olive oil
3 tbsp honey
Line an 11' x 15' cookie sheet with parchment paper or wax paper, set aside. 
Grind or process the almonds, pecans, peanuts, and milk together until very fine in a food processor or blender. Pour into a bowl and combine with the remaining dry ingredients. Set aside. Whisk together the oil and honey and combine with dry ingredients. Pat out dough on a separate 8'x8" sheet of parchment paper into an 8"x8" square. Cut dough into 8-4"x4" squares. Place squares on cookie shhet about 1" apart.

Bake 25-30 minutes.


Wellness Challenge

The goal for this week is to drink 5-8 glasses of water daily.  Water helps maintain healthy circulation, proper bowel function, and helps curb the appetite.  

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