It’s that time of year again!  Time to make that New Year’s Resolution!  Most resolutions are started with the best of intentions but we usually set our goals too high and end up forgetting the whole thing by February.  This year why not make a realistic resolution?  One that will help you reach your weight loss and exercise goals and most importantly, one that you can stick with for your lifetime!  Remember, slow and steady wins the race.  Make small changes that will add up to the overall goal for which you are aiming!

The holidays are fast approaching and we all tend to stray from our healthy lifestyles at this time.  It’s important to remember that it is completely possible to maintain your overall healthy lifestyle throughout this busy season.  It simply takes  planning and forethought!  When it comes to the abundance of goodies (candies, cakes, pies, cookies) that are available, remember that moderation is the key.  You can indulge your sweet tooth AND maintain your weight, as long as you keep things in perspective.  Remember that it’s not necessarily what we eat, but the amount that causes holiday weight gain.  Also, keep in mind that many recipes can be modified to be more healthy AND maintain taste!

We often use the Body Mass Index (BMI)  to determine obesity level.  The BMI is a value that tells us your weight compared to your height.  There is an “overweight” category and 3 obesity “classes.”  To determine your BMI, use this simple equation:  your weight divided by your (height) squared and multiply this number by 703.  Use the following chart to see where you fall and how much work you have ahead of you:

• Normal Weight = 18.5 – 24.9
• Overweight = 25 – 29.9
• Obesity Class I = 30.0 – 34.9
• Obesity Class II = 35.0 – 39.9
• Obesity Class III = >40

If you are in one of the obesity classes don’t get discouraged!  Even moving from obesity class III to obesity class II can do great things for your overall health and can significantly decrease your disease risk!  By making consistent changes and taking it one day at a time, you will reach your goal before you know it!

Here’s a sample menu for the fried chicken diet. Never believed you’d see fried chicken and diet together, huh? With proper serving portions and a balanced meal, it is possible!

Breakfast

Pancakes (3 small)

Turkey Sausage (2 links)

Blueberries (1/2c)

Margarine (2tsp)/ Light or Sugar-Free Syrup (1/4c)

Skim Milk (1c)

Lunch

Fried Chicken (3oz)

Mashed Potatoes (1/2c)

Broccoli Casserole (1/2c)

Biscuit (1)

Dessert (1 piece)

Supper

Potato Soup (1c)

Crackers (4)

Tossed Salad (1c)

Low-fat or Fat Free Dressing (2Tbsp)

Cooked Apples (1/2c)

Snack

Ham Sandwich

(2 slices Wheat Bread, 2 oz Low-Fat Ham)

Learn more recipes and menu plans like this in How to Eat Fried Chicken and Be Thin Too by Brandi Sentz and Kellie Glass

We’re sharing one recipe to start you on your way to healthier eating. This is an alternative way of making your favorite appetizer, made to have less fat and calories from the Deviled Eggs we usually have. More recipes of appetizers, soups, entrees and desserts are included in How to Eat Fried Chicken and Be Thin Too by Brandi Sentz and Kellie Glass.

Healthy Deviled Eggs
Read the rest of this entry »

Brandi and I grew up in a part of the country where food is very important.  We have food at every function you can think of and we always seem to be thinking about what’s for dinner or our next meal.  There is absolutely nothing wrong with enjoying great tasting, rich food.  But, we seem to have taken it to the extreme and the result has been a huge increase in rates of  diabetes, heart disease, and obesity.  These are not only problems in our area of the country, but are ever increasing problems in other areas of the United States and the world.  The above mentionned diseases have devastating consequences, however you can prevent or control these complications through simple lifestyle changes.  Isn’t it amazing that making even one small change can improve your health and how you feel every day?

Our goal is to help you improve your quality of life and teach you how to incorporate all your favorite foods into an overall healthy, active lifestyle.  Nutrition, exercise, stress management, and healthy sleep are crucial to improved quality of life and overall health.  We want to help you learn how to address each component in your own life so you can reach your goals. 

Learn more about living a healthier lifestyle while enjoying your favorite Appalachian meals with the How to Eat Fried Chicken and Be Thin Too book. This book gives easy to follow guidelines and tips to help you lead a healthier lifestyle.

Many of us count our mother’s or grandmother’s home cooking as our comfort food. These are the foods we grew up with that bring us back to our carefree life as kids. Back then, we would dig into these food with gusto, with nary a care in the world of how it was cooked. All we knew was that mom or grandma had worked her magic in the kitchen once more.

Unfortunately, as we grow older, we find out what really goes into those foods that we all cherish. One of my grandma’s secret weapons was (and is) bacon fat!  I always wondered what made her green beans taste like heaven and now I know that it comes from that translucent tub that sits in the back of the fridge!  No wonder our area of the world ranks close to the top when it comes to obesity, heart disease, and diabetes.  

Thankfully, there is hope!  Making changes in what and how much we eat, exercise habits, sleep habits and how we manage stress can prevent us from becoming overweight or developing diabetes and heart disease.  By making healthier choices, we can be more balanced and have a better quality of life!  Now, we certainly are not suggesting that we give up grandma’s great cooking!  That would be a travesty.  What we are hoping is that by making small modifications to those favorite recipes, you can cut down on the fat and calories and not on the taste!  Trust us, it CAN be done!

That’s what the Fried Chicken Diet is all about. Contrary to what you’re thinking, it’s not about eating just fried chicken and getting thin! It’s about balancing your traditional favorites (modified to be more healthy) with an active lifestyle. The How To Eat Fried Chicken and Be Thin Too book provides a comprehensive lifestyle plan that’s based in reality. We show you how to make small changes in your daily life that you can live with and continue FOREVER!

How to Eat Fried Chicken and Be Thin Too is dedicated to the Appalachian heritage that the authors, Brandi Sentz and Kellie Glass, have shared their entire lives. The book includes family recipes and cultural favorites that have been
modified slightly to become healthier versions of the foods that they grew up with as children.

Although this book is geared toward the Appalachian culture, Brandi and Kellie have provided the necessary tools for people from all regions to make healthy lifestyle changes and improve their overall health. How To Eat Fried Chicken and Be Thin Too is more than your ordinary cookbook. It provides insight into diseases common in the Appalachian area, ways to combat these diseases, meal planning, and other helpful information to make your daily lives easier and healthier. With their common sense approach you will find it possible to lose weight, prevent or control chronic disease and, most importantly, improve your quality and quantity of life.