TOPS785

Thursday, February 9, 2012

2012-02-09T23:10:00.002-05:00

Another loss!

Best Loser: MARK!!!

Wise: Journaling
Unwise: Processed Foods

New Contest:
Transform Yourself

Participation: $1 (one time only)

Prizes: 3 prizes equaling 1/3 of the total kitty each.

A TOPS member may sign and date a numbered square anytime they have a loss or a turtle.
A KOPS member may sign and date a numbered square anytime they are at or below goal AND have not gained or lost more than 1 pound.
When all the numbered squares have been selected, a random number generator will be used to select 3 numbers. The names of the members in the corresponding squares will win 1/3 of the kitty.
A member may win multiple shares of the kitty. The more you lose, the more chances you have to win.

Program:

Marcia and Pat presided over

"The Worst TOPS Chapter Meeting Ever!"

Thursday, February 2, 2012

2012-02-02T21:12:00.000-05:00

Way to go! Another loss!!!

Best Loser: SHELLEY!!!

Wise: Chewing (Thoroughly)
Unwise: Any Soda

Officer Elections:
It's almost time to elect officers for 2012-2013.
Below are descriptions of officers' duties.
Please seriously consider any of the positions. Each of you have unique talents and abilities that add to the chapter.

Program:
Shelley presented her program and she taught us about the effect of Compound Change. The concept being that even a small change will amount to a big change over time.

Thanks for an informative and entertaining program Shelley!

Thursday, January 19, 2012

2012-01-20T08:45:00.002-05:00

Best Loser: JANET!!!

Thursday, January 5, 2012

2012-01-06T10:37:00.001-05:00

It was a Happy New Year
as we had a loss!!!

Best Loser: PAT!!!

Wise: Fruit and Veggies
Unwise: Large Portions

Chinese Auction:
Next week: January 12
Pat, Joanna, Shelley and Darleen will provide the items.

Program:
For the next couple of months, we will all be doing a program with our partners. Next week, (Jan. 12th) we will take time at the meeting with our partners to discuss what program we would like to do.

How Was Your Holiday?
We all shared how we did over the holidays and what we want to do in the coming year.

2012 Pledge to Lose

2011-12-31T07:23:00.003-05:00

January is our PLEDGE to LOSE Monthly Award. This year the very first weigh-in of the new year will be included in your Pledge to Lose pounds during the month of January.

So think about it. Before your first weigh-in of the year, you must give Marcia your pledged amount of pounds you wish to remove in the first month of the new year. Be realistic yet challenged. You must weigh-in to get back on the straight track to your goal.

Thursday, December 22, 2011

2011-12-22T21:07:00.001-05:00

Thursday, December 15, 2011

2011-12-15T21:35:00.002-05:00

The holidays continue.
We will be stronger!

Best Loser: CAROL S.

Wise: Portion Control
Unwise: Desserts

November Statistics:
The chapter had a BIG LOSS!!!
November Best Loser: MARCIA!!!

(She's really not unhappy!)

KOPS REINSTATED!!!
Joanna has returned to her KOPS status!!!

She joined Cindy and visiting KOPS Nellie for the KOPS Pledge!

Poker Contest Winners:

1st Place: Cindy - $6.50

2nd Place: Joanna - $3.90

3rd Place: Carol S. - $2.60

Happy Holidays to All!

See you next year!!

Thursday, December 1, 2011

2011-12-04T08:16:00.001-05:00

The holidays are upon us...

As is the food we ate.

Best Loser: Linda L.!!!

Wise: Exercise

Unwise: Cheese

Holiday Party:

December 8, 6:00pm

Grecian Gardens

Program:

12 Ways to Survive a Holiday Eating Frenzy

(See article below)

12 Healthy Ways to Survive a Holiday Eating Frenzy

2011-11-26T11:21:00.001-05:00

12 Healthy Ways to Survive a Holiday Eating Frenzy

SOURCE: http://www.pivotaladvisor.com/public/273.cfm

Healthy Eating for the Holiday Season

As the majority of us know only too well, any attempt at healthy eating goes sailing out of the window during the holiday season. We tend to conveniently forget about our health and diet, and instead, take the opportunity to over-indulge in every way possible.

According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year's Day. This is through pure over-indulgence and gluttony. Moreover, much of this weight is maintained from thereon despite our promises (as we help ourselves to another dollop of pudding) to go on a diet in January.

It is not hard to understand why people fall into such bad habits during the holiday season. Everywhere you go there is somebody waiting to thrust a glass of wine or a box of chocolates in front of you. Surely it would be rude to refuse? And, anyway, it is the holidays... Your trip to the local supermarket turns into an adventure. You find yourself in a maze of aisles displaying a range of colorful, tempting goodies that are excitingly packaged and screaming at you to buy them and eat them... Even visits to friends and family are unsafe. You suddenly find the table laden with all manner of goodies, and as you hear the wine bottle cork being popped in the kitchen you resign yourself to the fact that you might as well give in.

All this, coupled with the huge dinners, parties, and festivities of the holiday season makes maintaining control a huge challenge. Healthy eating is a national obsession for the better part of the year. Yet, as soon as Thanksgiving rears its over-indulgent head, the obsession swings the other way as the nation attempts to buy and eat as much unhealthy, rich food as possible.

Food and festivity will always be a major part of the holiday season - and there is certainly nothing wrong in that. However, the holiday season is also a stressful time for many of us, and we need plenty of energy and stamina to cope with it. It is therefore essential that we eat the right type of food with the necessary nutrients to give us energy and reduce stress levels. This is not to say that we shouldn't allow ourselves to indulge a little, but we should eat in moderation and maintain a varied diet.

Jeffrey Rubin, M.D. at the University of Arizona's College of Medicine, states: "The main rule to remember is moderation..." With regards to the rich foods that we consume over this period, he adds: "...Try to balance these items with regular servings of fruit and vegetables..."

If we allow ourselves to lose control completely over the holiday season, there is a high risk that we will continue to eat unhealthily long after the holiday season has gone. Falling into the trap of unhealthy eating is a hard habit to break. Despite millions of New Year's resolutions that are made each year regarding our diets, many people never get around to breaking the habit at all.

In fact, researchers at Washington University have reported that only around 22% of New Year's diet resolutions make it to February.

Tips on eating healthily during the holiday season Being health-conscious doesn't necessarily mean that you can't enjoy the holiday season and have a little bit of what you fancy. It simply means that you should continue to be vigilant and be prepared for the festivities.

There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities.

1. Exercise: Most people have a little extra time available over the holiday season when they are not at work. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.

2. Review your cooking methods: These days there is no excuse for not utilizing the many healthy ways in which food can be prepared. Instead of frying, grill your food. If you're roasting, use one of the many available low-calorie spray oils. Try steaming vegetables to retain nutrients and flavor.

3. Invest in lower fat ingredients for cooking: If you're preparing a big dinner, why not use half-fat ingredients whenever possible? It is often difficult to tell the difference where taste and flavor are concerned. You can even get low-calorie beers, wines and soft drinks. By simply swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.

4. Eat regularly: If you are going to a big party or dinner, don't starve yourself all day in anticipation. You're in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some low-fat, healthy snacks throughout the day. By doing this, you'll be less likely to over-indulge whilst you are out.

5. Prepare for outings: If you have some big nights out and meals planned over the holiday season, try and compensate by having some healthy eating days leading up to the event. Many of us are only too keen to think that we may as well forget about healthy eating over the holidays. However, it should not be a case of forgetting about your diet, but simply managing it a little more carefully over the holidays.

6. Balance your meals out: Don't be tempted to fill up your plate with purely rich, calorie-laden food. Instead, have a little of everything including fruit and vegetables. This way, you'll still get to indulge as well as receive valuable nutrients and vitamins.

7. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We've all been there...over-indulging in sweet or rich food...feeling bloated, sick, and making rash promises to never eat again...and, a couple of hours later, finding ourselves back in the kitchen, picking at leftovers. By ensuring that you practise healthy eating over the holidays, and throw in some form of regular exercise, you can expect to have more energy and fewer cravings.

8. Stock up on healthy snacks: When you go shopping, be sure to throw some healthy snacking items in to your trolley. Fill up on raw vegetables, such as carrots or celery, which can make a simple snack in times of temptation.

9. Be aware of food allergies: It is quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food that we don't even know the ingredients of. Then we wonder why we're feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.

10. Moderate alcohol intake: Don't forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm. However, alcohol contains calories and lots of them. Try and control the amount of alcohol you consume over the holiday period and, in the same way as food, try not to over-indulge regularly. There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible.

11. Be assertive: Don't feel as though you have to say yes to everyone that offers you food and drink. If you are not hungry, then simply say so. Do not let yourself be bullied into eating something that you really don't want.

12. Leave what you don't want: Despite what your parents may have drummed into you as a child, don't feel obliged to clear your plate. When you feel full, stop eating. Simple.

William Connor, M.D., who is Professor of Medicine at OHSU School of Medicine, states that: "The overall clinical impression is that people, after the holidays, weigh more than before because of feasting and lack of physical activity."

Professor Connor goes on to recommend the following: use low-fat recipes; eat smaller portion sizes; use a small plate to regulate food portions; and exercise regularly and even more so when eating high-fat foods.

Thursday, November 24, 2011

2011-11-20T12:32:00.001-05:00

HAPPY THANKSGIVING!!!

No weigh-in.

No meeting.

See you on December 1st!

A Survival Guide to Holiday Eating

2011-11-20T11:47:00.001-05:00

Source: http://www.netnutritionist.com/fa11.htm

A Survival Guide to Holiday Eating

by Gay Riley, MS, RD, CCN
NetNutritionist.com

Here’s some scary food for thought: to gain five pounds from now to the end of January, all you have to do is eat an average of 200 calories per day more than you need -- an ounce of fudge here, an ounce of gravy there, some pecan pie. If you need to ‘get a grip’ on eating splurges, the winter holiday months are key to your long range planning. The holidays typically encourage people to indulge in high-fat, high-calorie foods that are low in nutrients, and this is also the time we’re most likely to make excuses for skipping exercise.

One of the most significant diet dangers revolves around sugar consumption. Problems arise from riding on a sugar roller coaster. When you binge on sugar, you crave more and more and your body slows down. Along with sunlight deprivation, sugar binges cause a drop in serotonin, a chemical in the brain that regulates sleep and appetite. A lack of serotonin is often associated with depression. When you’re deprived of serotonin, you won’t feel calm and in control.

To help boost your serotonin level naturally, eat small but frequent meals that include complex, starchy veggies. You can also help control blood sugar levels by eating small quantities of protein three times a day. For example, eat two egg whites in the morning, some turkey at lunch and a small portion of grilled fish at night.

You should keep up your regular exercise during the holidays and accept no excuses. When endorphins are high, you’ll cope better with stress, and regular exercise boosts endorphins.

Here are some other holiday survival tips:

Exercise an hour a day during the holidays. Exercise to burn calories, relieve stress, and elevate your endorphins and mood such as a brisk walk, run, or bike-ride.
Avoid eating no fat. Eating moderate amounts of fat during the holidays will satiate the appetite and prevent overeating of carbs (about 35-65 grams per day will be sufficient for most people.)
Don’t skip meals. Hunger and low blood sugar lead to overeating.
Don’t pass up favorite foods or deprive yourself completely. Moderate consumption is the key.
Don’t tempt yourself by keeping trigger foods or comfort foods around the house. If you have them, it certainly increases the likelihood that you will overeat.
Plan meals by keeping in mind the demands you’ll have on your schedule that day.
Don’t go to a party starving. Before you leave home, eat something light or drink a protein shake. Also drink a great deal of water the day of the party.
When you attend holiday festivities, don’t station yourself near the buffet table. Make a clear-cut decision to distance yourself from all goodies.
Alcoholic beverages pack on the calories so if you’re drinking alcohol, stick to light beer or a champagne spritzer.
If you do find yourself feeling depressed, soothe your spirit with a massage, manicure, pedicure, or facial. Men can enjoy this too!
When you shop, eat before you leave home so you won’t resort to cookie breaks.
To satisfy your sweet tooth, set limits. For example, you might allow yourself two desserts per week at 250 calories each.
Just because it is the holidays doesn't mean you should give yourself the license to eat everything that passes by. Factor in the little extras into your daily intake.
Help out by saving fat and calories when it’s feasting time. Make or buy wild-rice stuffing, baked sweet potatoes, whole-grain rolls and angel-food cake with fruit.
If you are staying with family or friends ask them if you can have a space in the refrigerator and keep foods on hand to snack on like lean deli meats, cottage cheese, nonfat cheese sticks, etc.
If you tend to overeat during family gatherings, plan and visualize what and how much you will eat before you go.
If you want to really keep yourself honest (the same size) during the holiday season wear your most form-fitting blue jeans. Another trick is to tie a string or ribbon around your waist (under your shirt) that will not budge with the bulge.
If you are at the mercy of the dinner host, eat modest amounts of the foods offered and fill up on foods with more fiber and fewer calories. Make a small plate and skip the seconds.
Eat whatever you want on the main holiday feast. If you over do it just go back to your regular plan the next day.
Take a meditative moment at least 1 time ever day to breathe deeply, and clear your mind of all the clutter.
Enjoy the season, not just the food!

Thursday, November 17, 2011

2011-11-17T21:26:00.001-05:00

Another week...another loss!

Best Loser: LINDA L.!!!

Wise: Veggies
Unwise: Too Much Cheese

Reminder:
You must weigh in at least once in December

Mary Update:
If you would like to donate to the gas card fund to help Mary's family defer some of it's travel expenses, please bring your contribution next meeting.

Travel Gift Update:

Carol broke the curse of the travel gift and was handsomely rewarded! Great job on a hard task!!!

Holiday Party:
This year's party will be held...
Thursday, December 8th at 6pm at
Grecian Gardens in Clifton Park

Fundraisers:
If you are purchasing any holiday gifts through the chapter, please consider doing so sooner rather than later as there is processing time associated with each gift.
Hoffman's Car Wash Coupons
Avon Products
Boscov's

Program:
Wii "Just Dance"
The pictures do the talking!

Thursday, November 10, 2011

2011-11-10T21:05:00.001-05:00

Way to go with a BIG loss!

Best Loser: MARCIA!!!

Wise: Water
Unwise: Ice Cream

Program:
KOPS Appreciation Night!
Each year we honor our KOPS for their inspiration to our members.

This year, Cindy celebrates her 13th year as a KOPS!!!

Annual Donation:
A donation will be made to our host, Schuyler Ridge.

Thursday, November 3, 2011

2011-11-04T08:35:00.000-04:00

We are movin' right along!

Best Loser: GIGI!!!

Wise: Exercise
Unwise: Sweets

Last week's Best Loser...
GIGI!!!

Poker Contest:
Your first cards have been dealt,
try to hold 'em!
Reminder...No trading cards!

Holiday Calendar:
There will NOT be meetings or weigh-ins on the following dates:
Nov. 24 (Thanksgiving)
Dec. 22 and Dec. 29 (Christmas/New Years)

Thursday, October 27, 2011

2011-10-27T20:09:00.002-04:00

Due to bad weather (already!) the chapter only held a weigh-in.

If you were going to bring in a donation for the Jonesville food pantry, please bring it next week.

The poker competition will begin next week. If you wish to participate, the cost is $1. A rules sheet will be passed out at the meeting.

The poll is open so take the survey. Plus, view the results to see how you compare to your TOPS pals.

See you next week.

Thursday, October 20, 2011

2011-10-22T11:40:00.003-04:00

We are movin' along!

Best Loser: Carol S.!!!

Wise: Veggie Soup

Unwise: Desserts

Travel Gift Update:

Carol L. got it.

Chinese Auction:

Joanna, Judy, Cindy and Linda

Date: November 10

Halloween:

Instead of our usual Halloween party, we have decided to each bring a food item to donate to the Jonesville food pantry.

Program:

Open Mic about the recent Fall Rally.

Thanks to Gigi, we won...

Most Inspirational Centerpiece

"Burn Calorie Burn!"

And thanks for the great headpieces!

People LOVED our cheer!

Besides the usual inspiration from the Before and After parade, most found the phrase:

"Living in the solution, not the problem" quite uplifting.

Thursday, October 13, 2011

2011-10-13T21:45:00.002-04:00

We can do better!

Best Loser: CAROL!!!

Wise: Water
Unwise: Sugar, Salt, Soda

Reminder:
Fall Rally, Saturday, October 15
Saratoga Springs Holiday Inn
Here's our centerpiece:

Thanks Gigi!!!

Walking Update:
We made it to Milwaukee!
We will continue...
to the site of the 2012 IRD...
San Diego, CA
(Only about 2,100 miles to go!)

Program:
Open Mic
We all shared a good moment
and also a moment when we struggled

Thursday, October 6, 2011

2011-10-07T07:37:00.001-04:00

Away we go! A GREAT LOSS!!!!

Best Loser: MARCIA!!!

Wise: Drinking water
Unwise: Ice cream

Halloween Announcement:
This year, instead of our traditional celebration, we will each bring a canned good to donate.

Program:
Walkout! Amanda led us while we did a "Walkout" with Jane Fonda.

Thursday, September 29, 2011

2011-09-29T22:17:00.000-04:00

A wee tad of a gain.

Best Loser: CAROL S.!!!

Wise: Journaling
Unwise: Not enough exercise

Walking Update:
We have walked...
1172 Miles!!!

Program:
We chose our Fall Rally decorations

Our campfire centerpiece! Each member will also have a matching name tag and headgear.

Reminder:
Each member attending Fall Rally is urged to bring a Thanksgiving themed item (food or not) next week to put in our basket that we will bring.

And Linda L. modeled some of her headgear!

Thursday, September 22, 2011

2011-09-29T06:43:00.001-04:00

Best Loser(s): PAT AND JANET!!!

Program:
The chapter discussed how we could enliven the chapter.

Fall Rally Update:
Suggested themes for our chapter were:
Campfire
Trees
Camp attire (jeans and plaid shirts)

Thursday, September 15, 2011

2011-09-15T21:03:00.002-04:00

Time to spice things up...
But the scales keep goin' DOWN!

Best Loser(s): CAROL AND JOANNA!!!

Wise: Walking and conscientious eating
Unwise: Potato chips and ice cream

Fall Rally Update:
October 15
9:30am
Holiday Inn, Saratoga Springs

Program:
One of the things suggested at the recent inspiration workshop was reversing the order of your meetings. So this week we led off with the program!

Amanda summed up the inspiration workshop.

We each got two inspirational statements and discussion followed.
Members were asked to fill out questionnaires about what they think about the chapter, what needs changing and what they want out of it. We will bring our suggestions back next week and see what folks think.

Your Vision for Our Chapter

2011-09-15T20:45:00.000-04:00

Jeanne Crandall, Area Coordinator, challenged us to find ways to enliven our chapters. Think of the following questions as starting points and bring your ideas to our next meeting.

1. What are the chapter's strengths?

2. What are the chapter's weaknesses?

3. What changes in the chapter would help members?

4. What part will you play in the journey to success?

Wisdom to Apply to Weight Loss

2011-09-15T20:44:00.000-04:00

At Inspiration Workshop, we discussed how inspirational quotes related to our personal weight loss journey. For our Thursday meeting, we stole a page out of that play book and quotes from FitnessforWeightLoss.com.

“A strong positive attitude will create more miracles than any wonder drug.” ~Patricia Neal

“You can’t do it all yourself. Don’t be afraid to rely on others to help you accomplish your goals.” ~Oprah Winfrey

“Don’t dig your grave with your own knife and fork.”
~English Proverb

“Put all excuses aside and remember this: YOU are capable.”
~Zig Ziglar

“Opportunity may knock only once, but temptation leans on the doorbell.” ~Unknown

"The elevator to success is out of order. You’ll have to use the stairs…one step at a time.” ~Joe Girard

“Whether you think you can or can’t, you’re right.”
~Henry Ford

“Stumbling is not falling.” ~Portuguese Proverb

“You cannot expect to achieve new goals or move beyond your present circumstances unless you change.” ~Les Brown

“Stay committed to your decisions; but stay flexible in your approach.” ~Tony Robbins

“The road to success is dotted with many tempting parking places.” ~Unknown

“I’ve been on a diet for two weeks and all I’ve lost is fourteen days.” ~Totie Fields

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~Edward Stanley

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” ~Dolly Parton

"Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch

“A goal without a plan is just a wish.” ~Larry Elder

“Motivation is what gets you started. Habit is what keeps you going.” ~Jim Rohn

“Success is dependent upon the glands – sweat glands.”
~Zig Ziglar

“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.” ~Jill Johnson

“If hunger is not the problem, then eating is not the solution.” ~Unknown

“I have to exercise in the morning before my brain figures out what I’m doing.” ~Marsha Doble

“Another good reducing exercise consists in placing both hands against the table edge and pushing back.” ~Robert Quillen

“Insanity: doing the same thing over and over again and expecting different results.” ~Albert Einstein

“You will never change your life until you change something you do daily.” ~Mike Murdock

Saturday, September 10, 2011

2011-09-11T12:28:00.003-04:00

Inspiration Workshop

New Area Captain Lucy Corlew led an Inspiration Workshop for area chapters. Her guest was Area Coordinator Jeanne Crandall.

Chapter members spoke about their weight loss journey.

Some attendees were honored for their weight loss in the last six months.

Lastly, Area Coordinator Jeanne Crandall challenged chapters to spice up their meetings.

Thursday, September 8, 2011

2011-09-09T07:38:00.000-04:00

Keep the scales movin' DOWN!!!

Best Loser: LINDA L!!!

Wise: No night snacking
Unwise: Fattening desserts

August Best Loser:
Pat!!!

Program:
BINGO!

Thursday, September 1, 2011

2011-09-03T16:50:00.002-04:00

Here we go!

We...

Best Loser: KAT!!!
Wise: Drink Water
Unwise: Candy, Ice Cream

Program:
Part 2 of Joanna's program on Blood Pressure.

The Mayo Clinic has an article entitled "10 Ways to Control High Blood Pressure Without Medication".

Here's the "10 Ways".
Follow this link to see the entire article.

Lose extra pounds and watch your waistline
Exercise regularly
Eat a healthy diet
Reduce sodium
Limit the alcohol you drink
Avoid tobacco products and second hand smoke
Cut back on caffeine
Reduce your stress
Monitor your blood pressure and make regular doctors appointments
Get support from family and friends

Thursday, August 26, 2011

2011-08-26T08:20:00.000-04:00

O.K. It was not a banner week for us.

No one qualified for the 'Best Loser'.

Welcome Visitors!
Helen (a former member) and Kathleen

Challenge:
Continuing from last week...
What will you change this week?

Program:
Lowering your blood pressure naturally
   Exercise
   Low Salt
   Lower Stress
   Who's at Risk?
      Ages 45 and over
      Race
      Weight
      Gender
      Genetics
      Lifestyle

Thursday, August 11, 2011

2011-08-13T07:16:00.001-04:00

Ya know we can do better!

Best Loser: MARCIA!!!

Wise: Veggies
Unwise: Ice Cream

Walking Update:
We have walked...492 MILES!!!

Program:
What are our enemies?
   Sugar
   Processed foods
What should we avoid?
   Artificial sweetener
   High fructose corn syrup
   Hydrogenated oil
   Processed soy products
SO...
Eat real Foods
   Fruits
   Veggies
   Meat
   Milk
   Whole Grains

Thursday, August 3, 2011

2011-08-05T08:10:00.000-04:00

Solid loss by the chapter. Way to go!

Best Loser: PAT!!!

Wise: More Fish
Unwise: Cake

Travel Gift Update:
Mark got the gift

Walking Contest Update:
So far we have walked 386 miles!

Program:
Open mike - Physical Activity
How do you feel during and after it?

Thursday, July 29, 2011

2011-07-29T21:53:00.002-04:00

The chapter...not sure...

Best Loser: SHELLEY!!!

Wise: Portion Control
Unwise: Chips

New Members:
Please welcome Carol and Pat

Chinese Auction:
August 11th
Shelley and Anne will provide the prizes

Fall Rally Update:
When: October 15, 2011
Where: Holiday Inn, Saratoga Springs
Theme: Camp Yagottawanna (Read it fast!)

IRD Update:
At this past IRD in Milwaukee, the new...
...Queen lost 228lbs to goal!
...King lost 230lbs to goal!
And...
...a Division Winner from New York lost 161lbs in one year!

Program:
How can you add more activity to your day?
Joanna challenged us to do activities at least 3 days this week!

Thursday, July 9, 2011

2011-07-09T09:17:00.011-04:00

In celebration of Independence Day, we sang the following TOPS Anthem to the tune of "The Star-Spangled Banner".

Oh say, can you see the pounds slipping off me?

When I step on the scale, you can see my eyes gleaming!

The excess weight on me is in for quite a fight.

O'er my weight chart I watch, as I'm gallently slimming.

With all my TOPS pals there, I am walking on air.

They've proved through my fight that each one truly cares.

Oh say, does my TOPS Chapter have me on my way?
Yes, my health they have saved - made me stronger and brave!

Thanks, Carol, for serving as our Song Mistress.

The chapter had some serious winners, I mean losers.

Linda was the Best Loser of the week, with a 2 3/4 pound loss.

She advises us to get out there and exercise (wise) and avoid excessive carbs (unwise).

Darleen's 10 pound loss for last month netted her the title of Best Loser of the Month. Way to go, Darleen!

And, Amanda is back on track, as evidenced by her earning the Consecutive Loser Charm for the 2nd Quarter of 2011.

PROGRAM: Strategies for Surviving your Vacation

Avoid "Vacation Amnesia" by first deciding your approach to your vacation. Do you plan to lose, stay the same or gain a little while on vacation? Strategize accordingly, and make a commitment to get back on track upon your return.

Check out this article from Health.com:
Road Trip! Eat Healthy—Anywhere

http://www.health.com/health/article/0,,20409801,00.html

Whether you’re heading to a spa for a girls-only weekend or chugging down the highway in a car full of Disney-crazed kids, a road trip is the ultimate rite of summer. But along with the classic rock blasting on the radio, road trips often involve the kinds of food you’d never think of eating at home—neon-orange cheese curls, mega-ounce slushies, unidentifiable dried meat in a plastic pack. “There’s something about being in a car that makes you want to eat lots of snacks,” says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. You’re also miles away from your kitchen, and you can drive for hours without seeing anything more nutritionally promising than a gas station.

But with a little smart packing and a good plan, you can eat almost as healthy on the road as you do at home. Here’s how to do just that—plus save your vacation splurges for when you get where you’re going (and not arrive feeling like you’ve already put on five pounds without enjoying it!).

If your only option is: A gas station or convenience store

A good rule of thumb: Filling up your stomach where you can also fill up your car and get an oil change should be your last resort. But if the nearest legitimate restaurant is miles away, it is possible to put together a halfway decent meal at a quickie mart.

Best Bet: Food stamped with an expiration date (one that hasn’t passed!) is usually healthier than anything that can sit around for a decade or two, because shelf-stable foods are often loaded with preservatives and artery-clogging trans fats. Hustle past the pastries and chips and go straight to the refrigerator case for calcium-packed foods like string cheese and yogurt (pick up some nuts and dried fruit to mix into the yogurt for added protein and flavor), plus water, orange juice, skim milk, or unsweetened iced tea.

Next Best: If the fridge section disappoints, head back to the shelves and grab some individual-size bags of snacks, but look for ones that your greatgrandmother would recognize as actual food, such as dried fruit, nuts, and whole-wheat crackers, advises Steven G. Aldana, PhD, author of The Stop & Go Fast Food Nutrition Guide. If you’re craving pretzels, nuggets are better than skinny ones because they take longer to eat, says Bonci, who adds that animal crackers and Teddy Grahams are good bets to satisfy a sweet tooth since they’re lower in calories than other cookies.

If your only option is: a highway rest stop

After driving a few hours on the interstate, you take the off-ramp to a rest stop, which looks the same no matter what state you’re in—there’s a coffee chain, a burger place, maybe frozen yogurt or pizza, and a newsstand.

Best Bet: If there’s a Starbucks, just say no to the scones, muffins, and cakes (which can screech toward 500 calories a pop while offering little nutritional value). Look for lunch choices like a fruit-and-cheese plate, pasta salad, or wrap—in the 300- to 380-calorie range. Instead of ordering a Mocha Frappuccino, tone it down to an old-fashioned iced or hot coffee, so you can control the amount of milk and sugar you add to it. (Or go for a nonfat latte, which has less than 100 calories.) If they’re still serving breakfast, even better. “With eggs in a whole-wheat wrap, oatmeal, or a yogurt parfait, you can get a healthy, filling meal that will give you enough energy to make it to the next stop,” Aldana says. Found a Dunkin’ Donuts? Skip the crullers and pick a flatbread sandwich—the Egg White Turkey Sausage, for instance, checks in at 280 calories. Tim Hortons? Grab a BBQ Chicken Wrap Snacker (180 calories) and a cup of Hearty Vegetable soup (70 calories).

Next Best: Hit the fro-yo stand for a scoop topped with fruit. (Fresh strawberries or pineapple are only about 10 calories, compared with 90 for gummy bears or chocolate chips.)

If your only option is: fast food

If you usually shun fast food, you may be surprised to find that there are now nutritious picks at many big chains.

Best Bet: Opt for a healthy salad with protein, like the McDonald’s Premium Caesar Salad with Grilled Chicken or Wendy’s Mandarin Chicken Salad—each around 200 calories. Ask for lowfat dressing; creamy Caesar dressing can nearly double the calories. Keep in mind, though, that just because something’s called a "salad" doesn’t mean it’s healthy or light. Salads with crispy chicken and cheese can pack as many calories as a Whopper or Big Mac.

Next Best: Let’s face it, even if you know salad is the healthy choice, sometimes you’ve just got to have a burger and fries, and that’s OK. The secret is portion control. Resist the urge to supersize, and stick with a single patty, piled high with healthy stuff (pickles, lettuce, tomato, and onions). Also, skip the cheese and special sauces (full of fat and sugar). “Most big chains have switched from trans fat to healthier canola and soy oils, so if you want fries, indulge in a small order,” Aldana says. Small fries at McDonald’s: 230 calories.

If your only option is: a diner in the middle of nowhere

Whether it’s one of those mauve-and-silver behemoths with a menu as thick as a Stephen King novel or a little truck stop with a sassy waitress rocking a beehive ’do, diners have lots of decent choices—including dozens of variations of a Greek salad.

Best Bet: “Diners cater to truckers, so they usually offer breakfast all day,” Bonci says. “You can’t go wrong with oatmeal or a vegetable omelet—made with egg whites, if possible—and whole-wheat toast, but ask for the toast dry so they don’t slather it with butter the minute it pops out of the toaster.” Or consider the soup of the day. (And even if it isn’t called “ ‘cream of ’ something,” Bonci says, check to see if there’s cream in it.) Stews and chilis are also good bets, Bonci adds.

Next Best: A meatloaf or roast-turkey plate (ask for double veggies instead of mashed potatoes, and hold the gravy) will fill you up. If the portions are huge, split with someone or leave half on your plate. Want a sandwich? Order turkey on whole-wheat with lettuce and tomato, and no mayo. If it’s really thick, remove some turkey slices and eat just half. You can always have what’s left over wrapped to go.

If your only option is: Italian or pizza

You can find one at almost any strip mall in America: a pizza-pasta-hero place with the aroma of garlic twists luring you through the front door.

Best Bet: Order a small bowl of pasta with marinara sauce and a small green salad, Aldana suggests; marinara is low in fat and made mostly with tomatoes and spices, so it gives you a healthy dose of nutrients and vitamins. A veggie-packed pasta primavera is also a top choice, if it’s made with broth rather than cream. (If it’s made with olive oil, order an appetizer size.) Of course, depending on the restaurant, a single portion might be served in a bowl big enough to do the backstroke in. Look around to gauge how big that bowl of spaghetti is, then ask for a half order. Or ask for a separate smaller plate, transfer a smaller portion onto it, and eat just that, Bonci suggests.

Next Best: “Fresh, good-quality pizza is pretty healthy, but most people simply eat too much,” says Timothy Harlan, MD, an assistant clinical professor of medicine at the Tulane University School of Medicine. A large slice of a New York–style pizza can have more than 500 calories and 20 grams of fat. (Hint: If you need two hands to hold a slice, eat only half.) Eating with a group? Ask for the pie to be sliced into 16 small slices, rather than 8 large ones. And skip the pepperoni, sausage, and meatball toppings, which can add gobs of sodium and saturated fat; go for fresh veggies (broccoli, peppers, extra tomatoes) instead.

If your only option is: a Mexican chain

If you’re traveling in the Southwest, taco joints abound. But even if you’re nowhere near the border, you’re bound to see a Baja Fresh, Chipotle, or Taco Bell.

Best Bet: Start by eliminating anything that’s goes crrrrunch when you bite into it—all those fatty fried chalupas, taquitos, and nachos. “Tacos that are made with soft corn tortillas are a smart selection,” Dr. Harlan says. Once you find a healthy wrap, ask to have it filled it with grilled chicken, fish, veggies, or shrimp. Choose black or pinto beans over the refried variety, which are traditionally cooked in lard. Nix the sour cream and cheese. (If you think a taco just isn’t a taco without some cheese, simply request half as much, Aldana suggests.) “And load up with salsa, pico de gallo, beans, lettuce, tomato, and onions.” Go ahead and have the guacamole, too—avocado contains heart-healthy monounsaturated fats. And since it’s the most expensive condiment, the restaurant will probably only serve you a tiny portion (2 tablespoons are about 60 calories).

Next Best: Burritos contain roughly the same ingredients as those healthy tacos—they’re just twice the size. (A Burrito Supreme with chicken at Taco Bell weighs in at 390 calories, while a Chicken Soft Taco is 200.) If the burrito you order is roughly the size of a fireplace log, share it with a friend or just cut it in half and wrap the rest for another meal. Whatever you do, beware of the word “salad” at most Mexican chains: One stuffed in a crunchy tortilla shell and slathered with cheese often tops 1,000 calories.

If your only option is: a sandwich chain

A sandwich can be the perfect food for a road trip—it provides that super combo of carbs and protein, and it’s easy to wrap up and take in the car.

Best Bet: The great thing about sandwiches is that, even at big chains, you can usually customize them, from the bread on up. Pick whole-wheat (a 6-inch roll or the equivalent, or a wrap), then add a lean meat like turkey, ham, or grilled chicken, and as many vegetable toppings as you can pile on without the whole thing collapsing. Be sure to skip the highfat mayonnaise—just one little packet of mayo adds about 80 calories and 9 grams of fat; add tangy oil and vinegar or spicy mustard instead. Some top picks at Subway: The 6-inch oven-roasted chicken, turkey breast, and ham sandwiches have about 300 calories and less than 5 grams of fat.

Next Best: Choose Swiss cheese or grilled veggies as a main ingredient. And pass over the calorie-busting Italian subs with pepperoni and salami, since they’re loaded with sodium and saturated fat.

BYO: (food, that is)

Before you set off on your adventure, pack your car with healthy snacks that will satisfy the need for crunch and that can be eaten while driving (skip anything that requires utensils or several napkins). Whatever you pack, try to plan designated snack times—otherwise you could spend the entire ride grazing.

In the cooler: Bottles of water, bags of baby carrots, plus refreshing fruits that are low in calories and high in fiber (such as grapes, apples, and blueberries). For a protein boost, stock up on low-fat organic cheese sticks, single-serving hummus packs, and drinkable yogurt. (Single-serving packs also encourage portion control.)

Outside the cooler: Bananas, trail mix, granola bars, 100-calorie packs of crackers, single-serving boxes of cereal (grab a few from the breakfast buffet at your hotel).

Marisa Cohen

Thursday, June 30, 2011

2011-07-02T08:21:00.003-04:00

Another great loss for the chapter!

Best Loser: DARLEEN!!! (Again!)

Wise: Keeping Carbs Under Control
Unwise: Sugary Drinks

Veggie Contest Update:
Broccoli Team Wins! Loses 15.25 lbs
Asparagus in 2nd Place! Loses 11 lbs
Carrots in 3rd Place! Loses 4.5 lbs

Travel Gift Update:
Shelley and Darleen got the gifts!

Program:
More on the new "pyramid"

http://www.choosemyplate.gov/

Here's an example of what a 40 year old female weighing 180 pounds should eat to lose weight at a healthy rate. That number isn't a mistake. It really is 1800 calories!

Thursday, June 23, 2011

2011-06-27T16:44:00.002-04:00

WOW!!!
What a great loss by the chapter!!

Best Loser: DARLEEN!!!

Wise: Activity
Unwise: Ice Cream

Last Week's Best Loser: WILMA!!!

May Best Loser: AMANDA!!!

Contest:
Area Captain ContestLucy Korlew challenges us to win as many points as we can. Various activities gain us points.

Program:
We all know what we need to do. Portion size, physical activity, etc...
here's some help...
http://www.choosemyplate.gov/

Thursday, June 16, 2011

2011-06-18T07:40:00.000-04:00

The chapter's weight recorders were not able to attend and the weekly statistics as well as the 'Best Loser' will be revealed next week.

New Members:Please welcome our two new members...
SHELLEY and DARLEEN!!!

Program:A recap of SRD in Lake Placid was held.

SRD 2011 State Royalty

2011-06-04T19:28:00.004-04:00

At the final session of SRD 2011, we finally got to meet our new state royalty.

Last Year's King and Queen said goodbye.

This Year's Runners Up:

This Year's King and Queen:

SRD 2011 Invitation to SRD 2012

2011-06-04T15:42:00.000-04:00

Olympic Greatness will be achieved in...

ALBANY!!!!!

SRD 2011 Scenery

2011-06-04T15:35:00.001-04:00

Oh yeah. We did do a little sightseeing.

SRD Saturday Morning June 4, 2011 Pt.2

2011-06-04T15:30:00.000-04:00

The Circle of Light

SRD Saturday Morning June 4, 2011 Pt. 1

2011-06-04T10:58:00.003-04:00

All our KOPS were recognized.

Our Graduates!

THREE 40 Year KOPS!!!

A 41 and 42 Year KOPS!

SRD Friday Evening June 3, 2011 Part 2

2011-06-03T21:29:00.002-04:00

We said thanks to last year's royalty!

Lots of awards given out:

Field Staff Awards

State Contest Winners
State Plaque for Chapter winner:
Syracuse, average loss: over 20lbs EACH!

Keynote Speaker:
Gina Brueski
"Stop 'Shoulding' on yourself and DO IT!!!"

SRD Friday Evening June 3, 2011

2011-06-03T19:37:00.005-04:00

The first "official" session of SRD!

SRD 2011 Regional Director Workshop

2011-06-03T15:29:00.002-04:00

Regional Director Judy Pettit presented the "Road to Success" program and talked about Diet Rage!

SRD Friday June 3, 2011

2011-06-03T10:18:00.034-04:00

We are at New York State TOPS SRD 2011!!!

This morning we attended the Portion Control Workshop run by Beverly Enos. Sometimes we can underestimate our portions, so be careful!

Mark then attended the Men in TOPS Workshop.

In the afternoon, we all went to the Inspiration Workshop. We need to be like geese. We fly in formation to help each other!

These folks lost the most weight since the last SRD!

Hannaford Tour

2011-05-28T07:39:00.001-04:00

Registered Dietitian Marianne Romano took us on a tour of Hannaford to show us how to shop healthy!

Thursday, May 19, 2011

2011-05-20T08:13:00.002-04:00

Nice Job Everyone!

Best Loser: WILMA!!! (Got her choppers back!)

Wise: Portion Control
Unwise: Candy

Member Update:
Please keep Mary and Lorraine in your thoughts as they deal with some health issues.

Awards:
Awards Night will be June 16

Chinese Auction:
June 9th
Wilma, Paulette and Joanna will bring gifts.

Program:
Amanda gave us the rundown of the Mediterranean Diet (see below)

Mediterranean Diet

2011-05-20T08:05:00.002-04:00

Mediterranean diet: Choose this heart-healthy diet option

Source: Mayo Clinic

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.
By Mayo Clinic staff

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson's and Alzheimer's diseases.

For this reason, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

Getting plenty of exercise

Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

Replacing butter with healthy fats such as olive oil and canola oil

Using herbs and spices instead of salt to flavor foods

Limiting red meat to no more than a few times a month

Eating fish and poultry at least twice a week

Drinking red wine in moderation (optional)

The diet also recognizes the importance of enjoying meals with family and friends.

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. The Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats.

Healthy fats

The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. "Extra-virgin" and "virgin" olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.

Wine

The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies.

The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65. More than this may increase the risk of health problems, including increased risk of certain types of cancer.

If you're unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol. Also keep in mind that red wine may trigger migraines in some people.

Putting it all together

The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way. Here are some specific steps to get you started:

Eat your veggies and fruits — and switch to whole grains. An abundance and variety of plant foods should make up the majority of your meals. They should be minimally processed, and try to purchase them when they're in season. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-gain rice and pasta products. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy fruit.

Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread.

Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Try tahini (blended sesame seeds) as a dip or spread for bread too.

Spice it up. Herbs and spices make food tasty and are also rich in health-promoting substances. Season your meals with herbs and spices rather than salt.

Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of canola oil.

Rein in the red meat. Substitute fish and poultry for red meat. When eaten, make sure it's lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats.

Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

Raise a glass to healthy eating. If it's OK with your doctor, have a glass of wine at dinner. If you don't drink alcohol, you don't need to start. Drinking purple grape juice may be an alternative to wine.

Thursday, May 12, 2011

2011-05-14T18:22:00.002-04:00

We can do better!

Best Loser: LISA!!! (our newest member)

Wise: Tracking your food
Unwise: Overindulgence

Best Loser March: CAROL!!!
Best Loser April: AMANDA!!!

Important:No weigh-in or meeting June 2nd (SRD)

Chinese Auction:Next Week (May 19)

Contest Update:3 Teams:
Asparagus, Broccoli and Carrot
Combined weight loss of team wins

Assignment:Journaling: Each member is encouraged to journal their food and bring their record to the meeting. If you do not produce your journal at the time of weigh-in, be prepared to face a hefty fine of $.25 which goes into the SRD fund.

Program:Joanna presented a program asking us for a fresh start.
Members told the chapter which "bad" item they would remove from their pantries to enable this new beginning.

Thursday, April 28, 2011

2011-04-28T22:07:00.000-04:00

Our Area Captain visited and presented a program on

SUPER FOODS

Super Foods are colorful plant based foods and some fish.

The are high in fiber and low in calories and fat.

Often, they consist of complex carbohydrates.

There are health benefits to eating Super Foods including

cancer risk reduction and blood sugar regulation.

The following are Super Foods:

Cruciferous Veggies (Broccoli, Cauliflower, Cabbage)

Tea

Tomatoes

Beans (Legumes)

Flax Seed

Berries

Nuts

Soy Foods

Whole Grains

Dark Leafy Greens

Grapes (Dark Colored)

Salmon

Dark Chocolate

Pomegranates

How do you increase your intake of these Power Foods?

Eat a variety of colors.

Buy at least 5 different fruits & veggies when you next shop.

Try new recipes.

Stock up on whole grains, nuts and tea.

Buy fresh fish.

Splurge on dark choclolate! (Reminder - serving size is 1 oz.)

The chapter had a slight gain, but Amanda celebrated a loss of 3.75 pounds to be the best loser of the week.

WISE: FRUITS & VEGGIES

UNWISE: DEPRIVATION

Congrats to Linda L. for earning the TRAVEL GIFT!

Janet, Cindy and Amanda

volunteered to bring Chinese Auction gifts on May 12th.

Thursday, April 14, 2011

2011-04-15T08:42:00.001-04:00

Back on track for the chapter!

Best Loser: LINDA!!!

Wise: Exercise
Unwise: Cheese

Important Note:
There will not be a weigh-in or meeting on April 21st.

Program:
Mark and Amanda led an open mic about what positive things members did in the last week to further their healthy lifestyle.

We also did round of chair exercises. (details below)

Sitting Exercises

2011-04-14T21:30:00.001-04:00

SITTING EXERCISES TO TRY AT HOME
source: http://www.whywelovetops.com/program_ideas/sittingexercise.pdf

1. Breathing. Sit comfortably on a chair. Raise arms to shoulder height. Inhale. Raise arms over head. Exhale. Lower arms slowly. 5 times.

2. Kiss the stars. Hold head back. Stretch enough that it can be felt from chin to collar bone. Gently kiss in the air turning head left, center and right. 10 times

3. Neck stretch and head rolls. Relax arms. Drop neck forward then backwards 5 times. Look to right and left 5 times. Then slowly circle around beginning at right 5 times.

4. Shoulder rolls and lifts. Remain relaxed. Rotate right shoulder forward 5 times, then back 5 times. Repeat on left. Then simultaneously forward and backward.

5. Wrist Circles. Arms straight in front of body. Circle wrist in 10 times and out 10 times.

6. Arm Pushes. Arms out -- shoulder height. Palms out, hands up. Press out. Draw in. 10 times.

7. Arm Circles. Arms out -- shoulder height. Palms out, hands up. Make small circles forward and backwards. 10 times.

8. Bear Hugs. Same position as above. Bring arms forward. Hug forward and backwards 10 times.

9. Criss Cross. Left arm -- shoulder height. Bring right arm over touching left shoulder. Repeat with left arm 10 times.

10. See Saw: Same position as above. Catch right hand over head. Gently pull with left hand 10 times. Switch hands and do 10 times.

Parking Reminder

2011-04-08T19:57:00.000-04:00

REMINDER...

The upper lot is for visitors and

handicap parking only.

Please use the lower lot.

If you need the handicap spaces,

please display your placards clearly.

Thursday, April 7, 2011

2011-04-08T08:03:00.003-04:00

Rats. We were on a roll. Maybe that was the problem... too many carbs.

Best Loser: AMANDA!!!

Wise: Veggies
Unwise: Not Journaling

Snowbird Update:

Welcome back Lorraine and Wilma!

Important Date:
May 26!!! We will be meeting with our nutritionist guest from a couple weeks ago for a tour of Hannaford in Clifton Park. We'll find out what's healthiest and where and how to find it. Meet at the customer service desk at 6pm.
As a result, there will be no meeting or weigh-in.

SRD Update:
Reminder. Joanna needs a firm count of people attending by April 29.

Contest:
Each member now has a buddy. Whoever loses the least each week must pay their buddy $.25 every quarter pound. (A quarter for a quarter!)
Ex: Linda and Mark are buddies. Next week, Linda loses 3 pounds. Mark loses 2. Mark owes Linda $1.00.

Program:
Joanna asked us to list our recent unhealthy food choices. It's an eye opener.

Thursday, March 31, 2011

2011-04-01T07:55:00.000-04:00

March comes in with a gain but goes out with a loss. Another one!

Best Loser: MARCIA!!!

Wise: Exercise
Unwise: Ice cream

Officer Installation:
New Area Captain Lucy Corlew was on hand to install our 2011 officers.

She wants us to maintain our "TOPS Mobiles" with regular tune-ups.

What motivated our new Area Captain to lose her weight...
Some people cannot choose to be healthy, she can.

Division Winners:
Chapter Queen: Lorraine
Division 2, 2nd Place: Bonnie
Division 2, 1st Place: Linda

TOPSmobiles

2011-04-01T07:25:00.000-04:00

Our bodies, or TOPSmobiles, require careful maintenance. Therefore, each week, we have an appointment at our local Chapter Check-In Center.

Our officers serve as our Master Mechanics:

Our Check-In Supervisor/Leader, Joanna, will shine her light and guide us through meetings and the problems of weight management.

Our Lead Mechanic/Co-Leader, Mark, will serve as a versatile tool, filling in where needed.

Our Auto Service Technician/Secretary, Linda, will keep detailed minutes, and, therefore, a logbook of our activities.

Our Body and Frame Technician/Treasurer, Janet, will precisely maintain the treasury/framework of our chapter.

The Master Mechanic/Weight Recorder, Marcia, uses her "gauge to measure and record the pounds of pressure in the tires and how that matches up with factory specifications".

Our Apprentice Mechanics/Asst. Weight Recorders, Mary and Wilma, will assist with the "proper recording of factory specifications" and provide support.

THANKS TO THESE MEMBERS WHO AGREED TO ASSIST WITH THESE MAINTENANCE AND REPAIR ACTIVITIES!

Source: :http://www.topsnews.org/a/topsnews/volume63/number1/page29#page=13&zoom=1

Thursday, March 24, 2011

2011-03-25T11:22:00.002-04:00

An excellent loss by the chapter!

Best Loser: CAROL!!!

Wise: Fruits and Veggies
Unwise: The 3 C's: Chips, Cookies and Cakes

Travel Gift Update:
Judy lost it and Joanna got it.

Guest Speaker:
Dietician: Marianne Romano, MPS, RD, CDN
Romano Nutrition Consulting Services

She talked about:
Knowing your food cues
Overcoming habits
Alternative behaviors
The power of choice

Habits? All in Your Head

2011-03-25T11:21:00.000-04:00

Ms. Romano shared an article by Lauran Neergaard entitled, "Habits? All in Your Head".

Science shows that bad habits are hard to break for a biological reason - they get wired into your brain. It has to do with dopamine's role in habit formation. The yumminess of chocolate tends to beat out the knowledge that veggies are a better choice for weight loss because we are programmed to accept the immediate reward.

But, it is possible to beat the Brain Game.

First, don't overestimate your ability to resist temptation. Smokers are more likely to light up when they have a cigarette in front of them. Similarly, if you are staring at a bag of chips, it makes it a tad harder to avoid eating them. Avoid the tug of war between willpower and temptation by removing the source of temptation.

Repeat, repeat, repeat! When establishing a new and healthy habit such as exercising, it helps to establish a routine and do the same thing at the same time of day, rather than fitting it in haphazardly.

Reward yourself. If you exercised all week and stuck to your eating plan, perhaps you could buy yourself a book or a new pair of jeans.

Cut out the rituals that are linked to your bad habits, such as eating in front of the TV.

And, good news, exercise itself raises dopamine levels providing your brain with a feel good hit.

Thursday, March 17, 2011

2011-03-17T23:13:00.000-04:00

Happy St. Patrick's Day!

The scales said we were a little TOO happy!

Best Loser: SISTER MARY!!!
Wise: Not too many carbs
Unwise: Couch potatoism

The wearin' of the green...

SRD Theme:

What should our costumes be?

Program:Open Mic

Linda shared her experience with Medafast

Amanda talked about intuitive eating (pay attention to what you eat)

Thursday, March 3, 2011

2011-03-04T16:36:00.000-05:00

OH YEAH!!! Now we got it goin' on!

Best Loser: MARCIA!!!
Wise: Exercise
Unwise: Ice cream

Elections Results:
Leader: Joanna
Co-Leader: Mark
Secretary: Linda
Treasurer: Janet
Weight Recorder: Marcia
Assistant Weight Recorder: Mary

Travel Gift Update:
Marcia gets what Joanna lost.

Important:
If you are going to miss a weigh-in or meeting, please contact an officer before the meeting.

Thursday, February 24, 2011

2011-02-25T07:51:00.001-05:00

Eeeep. We must do better.

Best Loser: JOANNA!!!
Wise: Make environment safe
Unwise: Sweets

Best Loser of January:
LINDA!!!

Elections:
Next week
Will you help your chapter?

Travel Gift Update:
Amanda and Joanna get the gifts

SRD Info:
Lake Placid
June 3,4 (Fri, Sat)
Deadline for registration is April 29
Theme: Asian Gardens
Who will be crowned Emperor and Empress?

In Memorium

2011-02-06T06:41:00.001-05:00

Beatrice "Bonnie" Moses

We are sad to announce the passing of TOPS member Bonnie Moses. Bonnie was an active member for several years and had served as our Secretary and Treasurer. Her sense of humor and smile will be missed at our meetings. Our thoughts and prayers are with her family.

This is a link to the Times Union Obituary from Sunday's paper.

Thursday, January 27, 2011

2011-01-30T11:01:00.001-05:00

Ooo boy. We need to restart the year.

Best Loser: CAROL!
Wise: Healthy Snacks
Unwise: Skipping Exercise

Travel Gift Update:

Linda and Ruth lost theirs

Amanda and Mark got them!

Program:

A review of veggies and the new recommended amount:

11 servings

What will you focus on this week?

Thursday, January 20, 2011

2011-01-22T18:21:00.000-05:00

Well...let's do better!

Best Loser: SISTER MARY!!!
Wise: Water
Unwise: Bread

The board meeting scheduled for this week has been moved to next week.

Thursday, January 13, 2011

2011-01-14T08:08:00.000-05:00

Let's get it done!

Best Loser: CAROL!!!
Wise: No Cheating
Unwise: Not Exercising

November and December Best Losers: Nov: Mary, Dec: Ginny

Program:
Let's do 5 minutes of exercise with some balance challenges!

Thursday, January 6, 2011

2011-01-08T06:56:00.002-05:00

Welcome back TOPS Pals!

Happy New Year!

The holidays were not kind to most of us.

Best Loser: LINDA

Wise: Exercise

Unwise: Cheese

Important Message:
As we all know, last year was not a banner year for TOPS 785. Marcia reminded us about our core mission which is to support one another in our weight loss journey. As a group, we can sometimes get distracted from that central idea. While our meetings are social in nature, we must remember that our single purpose is to improve our physical well being. It is important to remember that this is why we meet every week. To help make each other healthier.

Pledge to Lose:
We all made a pledge to lose a certain amount. Let's get there!

Program:What will we do to reach our Pledge to Lose number?
Joanna suggested "cut and burn", cut 100 calories, burn em with a little exercise!

Thursday, December 16, 2010

2010-12-17T08:41:00.004-05:00

A loss! Great way to end the year!

Best Loser: JOANNA!!!
Wise: Eat at home
Unwise: Christmas cookies

Next Meeting:
January 6, 2011

Program:
Focus on the Good

Christmas Word Jumble
stshaircm
cndya
dre
anppgriw
pprea
mnawsno
safrc
mnteit
aanst
endeerir
kcsioeo
rgnadla

Click here for solution

December 9, 2010

2010-12-12T12:00:00.001-05:00

We had the smallest gain possible!

Best Loser: Sister Mary
Wise: Veggies
Unwise: Carbs

Holiday Gift:
The chapter voted to gift a gift to our hosts, Schyuler Ridge

Travel Gift Update:
Joanna lost it
Mark and Amanda have it

Weight Recorders Workshop:
Marcia reported that she and Joanna enjoyed the workshop
Next Year's IRD will be in Milwaukee, home of TOPS
TOPS wants chapters to have a spring open house

Happy Thanksgiving!

2010-11-25T19:44:00.000-05:00

See you at the Christmas Party!

2010-11-19T20:13:00.000-05:00

Okay. The holidays will spur us on to do better!

Best Loser: BONNIE!!!

Wise: Sensible Lunch

Unwise: Candy

Guest:

Janice, a friend of Joanna's attended and plans to join!

KOPS News:

Cindy attained 12 years as a KOPS!!!

Travel Gift Update:

Ginny lost it and Joanna found it!

Christmas Party:

December 2, 6:30pm at Mama's on rte 146

In lieu of Secret Santa, please bring $5 for a collection to be donated to an area food pantry

Please RSVP to Joanna (jonorsmith@yahoo.com)

Program:

Bonnie gave us some useful info about fiber!

Barb's Wedding

2010-11-14T08:27:00.000-05:00

Here's a picture from Barb's wedding!

We miss you!

Thursday, November 4, 2010

2010-11-04T21:40:00.000-04:00

Halloween was scary!

Best Loser: GINNY!!!

Wise: Exercise

Unwise: Giving in to your urges

Important:
No meeting or weigh-in November 25th, December 23, December 30.

Program:
More discussions about fundraising. Possibly Boscov's.

Fall Rally 2010

2010-11-04T21:30:00.011-04:00

Thursday, October 28, 2010

2010-10-30T06:54:00.006-04:00

It was a spooky weigh-in this week!

Best Loser: KATHY!!!
Wise: Healthy Diet
Unwise: Not Exercising

Travel Gift Update:
Kathy and Ginny drew for the gifts

Fall Rally Recap:

We won the "Funniest Centerpiece" Award

Our new Area Captain was introduced, Lucy Copse
All who attended shared what they liked the most

TOPS 785 was recognized on our 25th Anniversary as a chapter

Program:

It was Halloween and we told some bad Halloween jokes and showed off our costumes!

Thursday, October 21, 2010

2010-10-22T06:13:00.005-04:00

Another week...Another loss!!!

Best Loser: PAULETTE!!!
Wise: Exercise
Unwise: Wine

FALL RALLY:
When: This Saturday at 9am
Where: Holiday Inn, Saratoga Springs
"Be there or be square"

PROGRAM:
Fall Rally preps

Thursday, October 14, 2010

2010-10-15T08:16:00.004-04:00

OH YEAH! The chapter had a great loss and we were close to an average loss of 2lbs per person. THAT'S AWESOME!!!

Best Loser: PAULETTE!!!
Wise: Exercise
Unwise: Pizza (That's a tough one!)

Best Loser of September:
GIGI!!!

Important:
It was decided that instead of doing our traditional Halloween party, we would create a basket to be given to Fall Rally for their drawings. So, please bring ONE item next week (October 21) to put in the Fall Rally basket. This item can be fall themed or a "healthy" non perishable food item or, as one member suggested, even lottery tickets.

Program:
Amanda gave us some examples of affirmations and asked us to write and share our own.
Members shared:
I will be more positive
Carpe Diem (seize the day)
I will plan to eat better

Thursday, October 8, 2010

2010-10-08T19:39:00.005-04:00

Well. We WILL get back to good behavior!

Best Loser: JUDY!
Wise: Water
Unwise: Early Halloween Candy

Tonight was KOPS Appreciation Night
AND
Lorraine's Graduation Ceremony
(Pics and info is special KOPS Appreciation Night 2010 post)

We also shared how we were going to get back on track.

KOPS Appreciation Night 2010

2010-10-08T19:38:00.000-04:00

Our KOPS Appreciation Night 2010 was a very special night as Lorraine officially graduated to KOPS status! Her husband was on hand for the festivities.

Then, all our KOPS were called forward by our hostess for the evening, Judy J.

Each KOPS was presented with a traditional rose and they recited the KOPS pledge.

Each KOPS picked a TOPS member to mentor for the year.

What a special evening for all our KOPS!

Thanks to Judy J. for hosting!

Some chapter members even dressed up for this special occasion!

Thursday, September 30, 2010

2010-10-02T08:05:00.004-04:00

The chapter is doin' better with a loss!

Best Loser: GINNY!
Wise: With all things food, "listen to your inner voice."
Unwise: Cheese

Fundraising Discussion:
Avon
A 99 Restaurant based fundraiser
Hoffman's car wash certificates

Fall Rally:
We will do a centerpiece and/or raffle basket

Program:
60's Facts in honor of the fall rally theme

Thursday, September 9, 2010

2010-09-10T06:13:00.003-04:00

GREAT! We are doin' better. There were:

Best Loser: SHARON

Wise: Drink Water
Wise Again!: Cottage Cheese

PROGRAM:

Joanna asked if there was something that was holding them back from reaching their goal.

Thursday, September 2, 2010

2010-09-04T08:42:00.004-04:00

We're gettin' better and we're almost there!

Best Loser: WILMA
Wise: Water
Unwise: Big Portions

Fall Rally:
Info will be forthcoming in the next couple weeks.

Program:
We have divided into teams of 2 and each will present a program in the next couple months.

1 Judy and Amanda
2 Sharon and Barb
3 Paulette and Joe
4 Lorraine and Bonnie
5 Ruth and Wilma
6 Cindy and Marcia
7 Carol and Mark

Thursday, August 19, 2010

2010-08-21T07:50:00.003-04:00

O.K. Not much to be said here. Let's get it together.

Best Loser: SHARON
Wise: Walking
Unwise: Carbs

Best Loser of July:
BONNIE

So Long For Now:
Nellie moves to Florida. Thank you for all your hard work for this chapter!

Travel Gift Update:
Mark lost his
Mother Superior Mary got one

Chinese Auction:
Next set of volunteers:
Janet, Paulette, Cindy and Carol

Program:
Hot Potato!

Thursday, August 12, 2010

2010-08-12T20:36:00.002-04:00

Well...we will do better next week!

Best Loser: JANET
Wise: Portion Control
Unwise: Birthday Overindulgence

Chinese Auction:
Postponed until next week

Travel Gift Update:
Bonnie opened her gift
Sharon and Mark got gifts

Program:
Joanna asked..."What do I need to change to make my goal?"

Thursday, August 5, 2010

2010-08-06T07:27:00.002-04:00

Another good loss by the chapter!

Best Loser: WILMA (again)
Wise: Exercise
Unwise: Ice cream

Challenge!
Joanna issued a challenge to the chapter, lose 10 lbs in total by next week!

New Member:
Sharon

Chinese Auction:
Next week: Amanda, Bonnie, Lorraine and Barbara

Program:
Managing temptations and cravings
"Plan to banish your favorite food & you're planning to fail"

Thursday, July 22, 2010

2010-07-24T07:30:00.004-04:00

We are cruising...cause we are back to losing!

Best Loser: Linda L.

Wise: Walking

Unwise: Cheese

Travel Gift Update:

Bonnie and Barbara got the gift that keeps on losing

Ruth got to open hers!

Program:
Ann C. presented us with an exercise DVD and we all participated in...

Qigong (pronounced chee gung)

Thanks Ann!

Thursday, July 15, 2010

2010-07-15T21:14:00.002-04:00

Okay, we will do better!

Best Loser: Ruth
Wise: No Snacking
Unwise: Not Exercising

Welcome Guest:
Sharon V.

Travel Gift Update:
Amanda got the gift

Awards for June:
Best Loser: Marcia
First 10 Pounds: Paulette and Ruth

Program:
Mark and Amanda hosted "Pass the Bowl" (Kinda like Hot Potato but with a bowl full of questions.)

Thursday, July 8, 2010

2010-07-08T21:45:00.002-04:00

All right! 2 in a row

Chapter: Loss
Best Loser: Bonnie (A BIG loss)
Wise: See your doctor if something's not right
Unwise: Ice Cream

Chinese Auction Volunteers:
Janet, Amanda, Bonnie and Lorraine

KOPS Luncheon:
All KOPS plus Secretaries, Treasurers and TOPS who are within 10 pounds of their goal are also invited!

Program:
Joanna gave us some interesting stats and great tips!

Thursday, July 1st, 2010

2010-07-01T06:37:00.001-04:00

NO MEETING OR WEIGH-IN TONIGHT!

See you all next week.

Saturday, June 12, 2010, 2:30pm

2010-06-12T18:29:00.009-04:00

The final session of SRD 2010!

Next year's theme is TOPS Imperial Garden in Lake Placid!

Staff who worked hard on this year's SRD were recognized including our own Judy J.!

Division winners were presented and past royalty was honored.

King Runner-up

Queen Runner-up

New York State King for 2009

New York State Queen 2009

New York State Court

Saturday, June 12, 2010, 9:30am

2010-06-12T14:10:00.007-04:00

The morning session began with all the newest KOPS graduating!

Then ALL the KOPS were honored including Cindy who celebrates 11 years!

Then the always popular "Circle of Light"

Nellie and Cindy were honored for being at or below goal for 52 consecutive weeks!

Friday, June 11, 2010, 8:30pm

2010-06-11T20:15:00.007-04:00

...Continued...

Before and After Parade!

Century Recognition

State Contest Winners

The Keynote Speaker was TOPS Retreat Director,

Terri Ord!

Terri is a woman of many hats!

Friday, June 11, 2010 7:30pm

2010-06-11T19:24:00.009-04:00

Friday evening's festivities included:

The Call to Post!

Joanna led the KOPS in the room in the KOPS Pledge!

And honored all the Officers!

Debbie Allen was the Mistress of Ceremonies

We said farewell to last year's King and Queen.

Paulette got a pin for losing at least 10 pounds in the last year!

More to come!

Friday, June 11, 2010 4:15pm

2010-06-11T15:54:00.006-04:00

Regional Director Judy Pettit inspired us by suggesting that we make challenging but attainable goals.

Then we all went on a cruise...to the "Seven "C's" of Happiness!

Compassion

Communication

Contentment

Connection

Commitment

Consciousness

Creativity

Being aware of these will help us be happy!

Stay tuned for more updates from tonight's session which starts at 7:30.