MountainStar Health - March 07, 2019

Here is the ORMC / Heart Center, "Losing It & Loving It" weight loss class and support group newsletter.


When you think of March, what comes to mind? For me, it is mud, rain, snow, wind, sun and clouds with the humming and chirping of new life. It is such a changeable month, anything goes. When else will you see skiers, hikers, fishermen, golfers and kayakers all going after it?

This month is like a box of chocolates, in the words of Forrest Gump. We never know what we are going to get! But that is the beauty of life, no one knows what is just around the corner. March is unique, enjoy it. We observe the spring equinox and Saint Patrick's Day this month.

In good health,

Jennifer James

Success story

You are all so shy about your successes! In one of the LILI Part 2 (advanced class) sessions, I ask everyone to write about their greatest achievement.

Some of the people in these classes sit with blank looks on their faces. As if they have accomplished nothing! I tell them they cannot leave the room until they come up with something and write about it. And you know what? ALL of them have achieved amazing things.

Do we really think so little of ourselves, because of our weight, that we cannot be proud of anything we have done? That we are not remarkable? I am dumbfounded by how little regard many folks have for themselves, especially those who are overweight.

Please read and think about the following quote by Nelson Mandela:

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Have You Tried...RockitTM Apples?

A new apple, bred to be small. These RockitTM apples originally hail from New Zealand. They are sweet, crunchy, delicious and petite. I love these little gems!

I bought mine at Winco, but they are also available at other grocery stores. High in fiber with a little vitamin C, vitamin A, potassium and calcium, I ask you, what is not to like?? Try one, or two. You will be impressed.

Bringing Home the Purrrfect Meal

Citrus Pear may make your life so much easier, you will forget why cooking healthy meals was such a chore. Citrus Pear is a company that helps you provide healthy meals for your family based on whole foods and fresh ingredients.

The best part is, they figure out the menus, buy the groceries and clean up the mess! Visit their website, pick a date, pay online and show up with a large cooler to take home the meals.

Expect to spend around 2 hours prepping your own food: chopping, slicing, peeling, etc. It is available at Lee's Market in North Ogden, and other locations in Utah and Idaho. They offer a rotating menu, and even offer a solely vegetarian option. The meals are designed to be cooked in a crock pot or pressure cooker.

Options are determined by family size: 6-8 people or 3-4 people. You can order one or two of each menu item. Cost is reasonable, $199-340 for the small family (20-40 dinners), or $189-328 for the large family (10-20 dinners). You can even request a private session with your friends and/or family.

The entrepreneur behind this, McKenzie Rockwood, is a Registered Dietitian with three small children, who also has the same challenges of cooking dinner every night. All menus are planned by a Registered Dietitian and nutrition information is provided. They are suitable for weight loss, diabetic and cardiac diets. The people I know who have tried it give it very high marks. My friends, the list of excuses to NOT put a healthy, home-cooked meal on the table continues to shrink.

Erickson, Angie, Citrus Pear makes healthy meal prep easy, fun, Advertising Supplement to the Ogden Standard Examiner, p.3, Spring 2019

Dare NOT to Compare

From day one of our life on earth, we are judged and compared to others, by others. We assume the role as judge and jury as we grow up into teenagers and adults.

Teens can be especially cunning and creative at pointing out how their lives are woefully deficient when compared to their friends. This is generally the strategy when they are fishing for something they want. Parents, am I right?

Unfortunately, as moral, thoughtful adults, comparisons can take a devastating turn. We aren't pretty enough, smart enough, strong enough, rich enough or what have you. And the funny thing is, barring all narcissists, we ALL feel like this from time to time.

I've heard Oprah say when she stopped trying to be like Barbra Walters, her career really took off. Fish are much better at swimming than climbing trees. How can a community function if everyone wants to be the sheriff? Without any teachers or dentists?

We all have interests, talents and abilities that our friends don't have, and visa-versa.

Case in point, I am lost in the beauty stores. Because I don't wear much makeup, I have no idea how to pick out the right brushes, foundation, what have you.

I have accepted the fact that I am not "a makeup girl". Other women are very devoted to their makeup routine.

My sister is a whiz at knitting, crocheting and cross-stich. I am not. However, I can make lovely handmade, cold-process soap. All of it is ok. We need to pick what works for us, and go with it. The flip side of this is not to judge everyone else who ISN'T like us.

If we could all be just fine and confident with who we are, with all of our gifts, interests and foibles, I bet addiction, overeating and so on, would decrease dramatically.

A massive burden evaporates when we do this (trust me on this). What parts of YOU are you not embracing? Your checkered past? Your thighs? Your fondness for Sponge Bob cartoons?

Let's all stop comparing ourselves to others, and celebrate our different talents and abilities. As a still small voice told me once, "When you compare yourself to others, you dishonor your uniqueness". Amen.

With Friends Like That...

My dear brother emailed me the other day about ways his fianc?? could support him in getting healthier and losing a little weight. I searched a bit and found some very good information I wanted to share with y'all as well.

If you have been successful with weight loss and really want your partner, children or friends to follow in your steps, there are some things you need to remember. If you want to start a fight, increase hurt feelings and resentment, than ignore the following recommendations.

For the record, I was married to a lovely man who continues to be a dear friend, although we are now divorced. He was chubbier than I thought he should be. But, and this is a big but, he didn't like being told what to do, even by his well-meaning (but annoying) dietitian wife.

He lost weight on his own, without my interference, after the divorce. No amount of cajoling, lecturing, presentation of facts and invitations to walk, etc. worked. I even remember shouting at a couple while out walking, by myself, "how did you get him to walk with you?"!! Half joking, of course.

They both laughed but never answered my question. My decision ultimately, as I jokingly told friends, was to "max out the life insurance policy and hope for the best!".

Losing weight is tough, we need a kind encouraging soul to help us, not a Food Nazi. All kidding aside, this is what you can do to help your loved ones lose weight:

  1. Realize it is ALL ON THEM. This is THEIR decision, NOT yours. No amount of nagging will help. And even if they do what you advise, they will resent it. A lot!
  2. Sincerely compliment them on their positive changes, tell them they look good, acknowledge their hard work, etc. If you ignore their efforts and good results, it can be very discouraging for them.
  3. Offer to do active things with them, but don't insist. They may be more comfortable going their own way on this.
  4. Don't tempt them with foods or tease them when they are trying to avoid the goodies. DO NOT SABOTAGE their efforts.
  5. Never give advice, unless they ask for it. Leading by example works much better.
  6. If you are the cook, prepare healthy meals with their input.
  7. Don't expect them to do it like you. Don't compare them to others, including yourself. What works for one person may not work for another.
  8. If they slip up, DO NOT offer your commentary on this, or point out the error of their ways. Encourage them!
  9. Send them to a Registered Dietitian Nutritionist to help them set up their own meal plan.
  10. If you can't say something helpful and kind, ZIP IT. Do not lecture, belittle, coerce, tease or shame them. Do you like to be treated this way?


Recipe: Spiced Apple Chips

You can make these with any type of apple, but I used the Rockit apples since they were highlighted above.

This is an easy recipe, just takes a bit of time. Feel free to vary the spices used, such as ground allspice or a small amount of turmeric, even chili powder! I hope you like them.

Adapted from the website.

4 small apples, thinly sliced crosswise (just remove the seeds before baking)
1 tablespoon sugar
2 teaspoon cocoa
1 teaspoon cinnamon
1 teaspoon ground ginger

Mix sugar and spices together. Place thin apple rounds on two large pans with parchment paper, do not overlap the slices.

Bake at 225 degrees for 1 hour 15 minutes, rotating the trays midway through baking. Remove pans from the oven.

Turn over apple slices and return to oven. Turn off oven and let sit overnight. Enjoy!

Chips from one small apple with spices have about 65 calories.

MARCH Support Groups

Mondays, 2-3 p.m.

Tuesdays, 4:30-5:30 p.m.

We will NOT meet on April 1st or 2nd

In order to love who you are, you cannot hate the experiences that shaped you.

- Andrew Dykstra