45Pounds - Newsletter   -   January


Getting Fit and Healthy in the New Year



Mark Daniel



The new year is upon us, and we at 45Pounds hope you all had a happy and safe holiday season and that the new year will bring great opportunities for you and your family.


Losing weight and getting healthy is important for kids and adults alike. This month Lisa Daniel will share some tips on how to start the year right. If your New Year's resolution includes losing a few pounds, or helping your child get to a healthy weight, we're here to help. Here is a link to a free booklet on the subject.


As always, please feel free to write us with any comments or questions.


We hope you find some helpful tips in this month's newsletter. Time to get to the good stuff -



Challenges for the New Year

Lisa Daniel

Certified Kid's Nutrition Specialist



While a lot of people who make new years resolutions do break them, research shows that making resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions*


According to the website www.firstgov.gov, the most popular New Year's resolution is, you guessed it, losing weight.


But where does it go from there? Many people just try to cut back, eat salads, skip meals, or employ other techniques which typically fail in the long run. What we need, kids and adults alike, is the guidance of someone who understands health and nutrition to explain what will work and what will not. While there are a bevy of weight loss books and programs out there, the principals of healthy weight loss are simple and should not cost an arm and a leg. Below are some tips to help you get started. Of course our focus is on children, and our guidance includes meal plans that are custom built for each child. Our program book explains the principals of healthy eating, and our bulletin board and PenPal programs help our child members communicate with other kids who are also trying to eat better and get to a healthy weight.


But back to the helpful tips. Resolutions are a great start, but we need to take steps to build a plan to make them happen. The plan needs to be well thought out, and something which can be measured. There must be milestones and markers along the way to help us understand what is working and what is not. Below are some tips from Bonnie Rickenbach. Bonnie is a Licensed Practical Nurse and part of the 45Pounds network of past and present members.

From Bonnie:

Here are some things that I have found helpful for myself as well as the patients that I counsel in the family practice clinic where I work.

1. Make a plan: Fad diets may seem like a "quick Fix", but seldom offer the lasting results that you are looking for. Diets that severely restrict whole food groups are not only unhealthy, but leave you feeling tired and often irritable. Our bodies were created to function best when we fuel them with a variety of foods. Instead, choose a plan that includes foods from all the food groups and select wisely what you will eat. If you don't like carrots, don't eat them---there are other GREAT choices!

2. Set a goal: You can plan on safely & effectively losing 1-2 lbs per week. Any more than that and it is likely that you won't maintain your new weight. Set an attainable, reasonable goal, keep it in focus, and reward yourself for your progress.

3. Don't get discouraged: It can get really easy to feel down when one week that you have worked really hard, the scale doesn't reflect that effort. Often we feel defeated and as a result, give up; even temporarily; on our eating plan and lose some of the ground that we have gained. You didn't gain the weight overnight and it would be unreasonable to think it would go away overnight. Hang in there.


Bonnie makes some great points that are relevant to adults and children alike. I hope her points and mine will help you kick-start your own resolution, or at least get you pointed in the right direction.


*Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).



The Myth of ''Light'' Foods…

By Mark Daniel



Members - you have seen this already since it is an excerpt from the book. However, it should be a good reminder of one of the traps awaiting us and our children when trying to eat healthy.


Before reading this section, please keep in mind that the program is not about counting calories. That being said, there will be times when you're faced with a decision about what dressing to put on your child's salad, or what kind of sandwich spread to put on her wrap. A word of caution – ''light'' doesn't mean much and ''low-fat'' can be misleading. For example, a 64 oz. monster-sized soft-drink at your local convenience store has no fat. In this case you do need to pay attention to calories. That will always be your safest bet.


Below are examples of some foods, dressings, and spreads and their calories per serving size. Take a look, you might be surprised!



Serving Size    



2 tbsp

200 Calories

Light Mayonnaise

2 tbsp

90 Calories

Fat Free Mayo

2 tbsp

20 Calories

''Grey Poupon''

1 tsp

5 Calories


2 tbsp

28 Calories


2 tbsp

0 Calories


2 tbsp

148 Calories

''Fat Free'' Ranch

2 tbsp

48 Calories

Kraft Light Done Right! Ranch Dressing

2 tbsp

77 Calories

Kraft Light Done Right! Italian Dressing

2 tbsp

53 Calories

Kraft Free Fat Free Italian Dressing

2 tbsp

20 Calories

Reduced Fat Sour Cream

2 tbsp

40 Calories

Baked Tostitos Chips

7 chips

140 Calories

Reduced Fat Wheat Thins

1 ounce

130 Calories

Kraft Cheez Whiz Light

2 tbsp

75 Calories

Kraft Miracle Whip Light

2 tbsp

74 Calories

Light Vanilla Ice Cream

3.5 oz.

107 Calories

Nature Valley Low Fat Fruit Granola

2/3 cup

192 Calories

Kellogg's Low Fat Strawberry Pop Tarts

1 pastry

192 Calories

Chocolate Frozen Yogurt with Nonfat Milk

1 cup

199 Calories

Velveeta ''Light''

1 oz

60 Calories

Reduced Fat Chocolate Chip Cookies


140 Calories

Reduced Fat Ritz


70 Calories

Low Fat Yogurt

8 oz.

240 Calories

Fat Free Cream Cheese

2 tbsp

30 Calories

What does this mean? Don't be fooled by words like ''light'' or ''low-fat.'' Be sure to read the nutrition labels. Find the calories per serving, then think about how many servings you really use at a time (one tablespoon? two?) to determine how many calories these foods really supply to your diet. Extra calories have a way of sneaking into your diet and foiling your weight loss efforts. This is one way you can keep them under control!


Program Update

From www.45pounds.com


If you are a member, be sure you are taking advantage of all of your member benefits:


Read the Book – If you have not yet read the on-line program book please do so as it contains information vital to your child’s success on the program.  It’s only 24 pages and can be found here  http://45pounds.com/Members/Booklet/1.html


Member Resource Center - this is where you can get all of your progress charts, exchange lists, food value lists, information on serving sizes, recipes, book recommendations, nutritional charts for some popular restaurants, links to helpful articles and government publications, and more. Again, all of this is free to members. http://www.45pounds.com/Members/membersonly


Password - You will need your password to access your member benefits. Go to www.45pounds.com/forgot if you have lost or forgotten your password.


Meal Plans - These meal plans are customized daily menus, built on your child's eating preferences and designed to help him or her eat healthy and lose weight. We do not sell program food, but help you build your own healthy program from foods you can buy at your local grocery store. If you are a member and have not yet filled out the form to receive your custom meal plans, go to http://www.45pounds.com/Members/buildplan. If you are a member and would like a fresh set of custom plans, you can buy them at http://www.45pounds.com/addedplans


If you are not a member you please come visit our website at www.45Pounds.com or review all of the program options at www.45Pounds.com/program_options

45Pounds, LLC