Feature Article

Foot Zone 5k

2008-07-02T22:16:00Z

Whether you're a recreational runner looking to set a personal best or out for a leisurely jog with your golden retriever, this is the event for you!

Don't miss this opportunity to connect with 20/20 clients, alumni, and providers as well as PRO Sports Club members and staff at this fun event.

Cost: $25 per person before the August 1^st registration deadline.

For additional information, you may contact:

Karrie Lau

20/20 Alumni Program Coordinator

klau@2020lifestyles.com

425.869.4764

Bite of 20/20

2008-04-28T17:24:00Z

Curious about what supermarket foods 20/20 dietitians recommend to complement your 20/20 meal plans? Maybe you've lingered over Trader Joe's Marinated Mahi Mahi or PCC's Chicken Apple Sausage, but weren't sure what to do. Wonder no more - now you can test drive these foods before purchasing!

At the Bite of 20/20, you can sample suggested foods and learn how to cook with ease and convenience. 20/20 dietitians will give you the sneak peek into their favorite recommendations and 20/20 Chef, Andrea Peterson will show you how to prepare tasty meals in minutes. Designed Dinners will also be on hand to provide samples of new entrees and monthly menu selections.

The June 25^th event sold out quickly, so don't wait to register for the next "Bite" scheduled for Wednesday, August 6^th from 6-7:30 pm at PRO Sports Club's Bellevue location. You may register at the 20/20 Front Desk or Resource Center, or by calling 425.861.6258. Cost is $25 per person.

Free Weekly 20/20 Meal Samples

2008-04-28T17:23:00Z

Set your calendar for Mondays from 12-2 pm in the PRO Sports Club Racquetball Lobby, as 20/20 Lifestyles Chef Andrea Peterson will be providing samples of weekly 20/20 specials. Don't miss new menu options like the Peanut Chicken Pasta or a sure-fire client favorite, Turkey Meatloaf.

Each week, Andrea's samples will include calorie count, nutritional content, and stages for the sample size and actual entrée. Don't miss a chance to try Andrea's new tasty creations!

20/20 Lifestyles Hires Dedicated Chef

2008-04-28T17:21:00Z

A nutritious healthy diet is an integral component of any comprehensive weight loss program and key to maintaining long term success. With that in mind, 20/20 recently partnered with the PRO Sports Club Bistro to create a position devoted to developing new 20/20 approved cuisine.

Beginning earlier this year, Andrea Peterson embarked on her new role as dedicated 20/20 Lifestyles Chef. Andrea, along with a dedicated team will be responsible for designing and executing the 20/20 Cuisine on the Go menu as well as weekly 20/20 Bistro specials.

For the last three years Andrea worked in the Bistro as a line cook and Sous Chef. She has a passion for exercise, nutritious cooking and overall healthy living. The combination of her culinary skills and commitment to a healthy lifestyle was the ideal recipe for this new role.

In concert with the Cuisine on the Go team and Bistro line cooks, Andrea is excited to share her passion for delicious healthy food and exorcise the myth that nutritious food must taste like cardboard. "I'm thrilled at the opportunity to develop original and delicious creations for Cuisine on the Go, and help clients achieve their program goals through healthy eating."

Contact Andrea

Andrea is interested in hearing your ideas and suggestions on how to improve the 20/20 menu. Feel free to send her mail with questions/ideas about healthy eating and cooking at: apeterson@2020lifestyles.com.

20/20 Announces Expanded Cuisine on the Go Menu

2008-04-28T17:18:00Z

20/20 Lifestyles and the PRO Sports Club Bistro are excited to announce a variety of new healthy menu (pdf) items. Taking advantage of seasonal fruits and vegetables, our talented chefs have created nutritious and tasty meals sure to please any appetite.

An example of the new imaginative menu is the blending of unique ingredients like chicken, strawberries, grapes, and pistachios with mixed greens and a poppy seed vinaigrette into a refreshing distinctive salad. Additionally, you'll love our new twist on the frittata that includes wild king salmon, roasted red peppers, and boursin cheese.

Of course, planning ahead is always important when dining out and previewing the restaurant menu is a proactive approach to choosing wisely. As always, the 20/20 approved meals include nutritional content and program stage to help you make the healthiest of choices.

Check out just a few of the new items below and click here (pdf) to view the entire Cuisine on the Go and 20/20 Bistro Club Room menus. Bon appetite!

Cuisine on the Go

Peanut chicken pasta

Whole wheat linguine, grilled chicken breast, broccoli florets, red onion, and mixed bell peppers dressed in a spicy peanut sauce.

Greek chicken salad

Grilled chicken breast, yellow bell peppers, crisp cucumbers, grape tomatoes, feta cheese, kalamata olives, and basil atop a bed of organic mixed greens served with a light vinaigrette.

Cranberry Orange Pecan Protein Muffin

Our newest addition to our one of kind high protein muffins - this moist muffin is filled with tart cranberries laced with a spicy orange essence and topped with crunchy pecans.

Bistro Club Room (available for takeout)

Prawn and asparagus linguine

Sautéed prawns, tender asparagus, cherry tomato, crimini mushrooms, and whole wheat linguine sautéed in a black pepper ginger sauce.

Chicken Feta Pizza

Pesto cheese sauce, grilled chicken breast, tomatoes, red onion, feta cheese, and basil, atop our handmade whole wheat pizza dough

20/20 Lifestyles Resource Center Opens

2008-03-31T21:57:00Z

To provide 20/20 members and alumni with the tools and support necessary for success - both during and after the program - we are proud to announce the opening of the 20/20 Lifestyles Resource Center.

Located on the 2^nd floor of the South Fitness Center at the PRO Sports Club in Bellevue, the Resource Center is packed with tools and information to help current clients and alumni connect with each other.

Success stories of 20/20 clients are displayed on a large video screen, detailed information on programs such as Kick Start, Jump Start, dietitian sessions and counseling services are readily available as well. Additionally, 20/20 brand protein bars, protein shakes and vitamins can be purchase at the Resource Center.

Having access to information, resources and tools helps supply members and alumni with a roadmap for long-term success, according to Mike Zlateff, senior director, "From weekly weigh-ins and blood pressure checks to building social support networks and learning about events or classes, the Resource Center is the place to be."

20/20's Alumni Coordinator, Karrie Lau agrees and adds, "The personal touch is a big part of what makes us successful. We work hard to know everyone's name and find out how we can help with their long-term goals."

So next time you're in the club, be sure to stop by and say hello!

Resource Center Hours

Mondays, Wednesdays and Fridays: 8:00 am - 4:00 pm

Tuesdays and Thursdays: 6:00 am - 4:00 pm

20/20 Lifestyles Launches New Line of Nutritional Products

2008-03-04T19:41:00Z

By 20/20 Lifestyles

20/20 Lifestyles is excited to announce the debut of the latest additions to its highly popular series of nutritional products. The 20/20 product development team has been working tirelessly to supply great-tasting and nutritionally superior products to enhance your healthy lifestyle.

Here are some further details about these four highly anticipated products:

The 20/20 Lifestyles Chocolate Mint Protein Bar and Peanut Toffee Crunch Protein Bar are both all-natural, contain heart-healthy fat, and provide 15 grams of high quality protein. The Peanut Toffee Crunch bar is also vegetarian and made with non-genetically modified soy protein. These bars provide the ideal macronutrient profile for your post endurance recovery snack. They also allow for a healthy way to stay satiated in between meals and help to keep your energy level up throughout the day.

Two completely original products that are also now available are the 20/20 Lifestyles Ready to Drink Protein Shakes, in both chocolate and vanilla flavors.

20/20 Lifestyles Product Development manager and dietitian, Mary Mach, provides the scientific reason behind how these shakes allow people to keep from over-eating throughout the day.

"These new protein shakes are formulated to provide you with a convenient source of high quality protein and offer a delicious way to supplement your daily protein intake. The balance of protein from whey and casein allows for important metabolic functioning to occur. Whey promotes the fast release of amino acids into the blood stream prompting muscle building, while casein actually causes a slower and sustained release of amino acids into the blood stream to prevent muscle breakdown. "

Each shake contains 20 grams of high quality protein, 140 calories, and 24 vitamins and minerals. In addition, they are low in cholesterol and sugar-free.

In addition to the nutritional benefits of these drinks, they serve as an excellent in-between meal option. The high protein content alone provides a feeling of satiety which will prevent overeating and unnecessary snacking throughout the day. For the frequent traveler, this means that you will no longer need to lug your blender and shake packets along with you on your trips. There is no mixing, blending, or stirring required. These low cholesterol, sugar-free shakes will nicely fit into your carry-on.

These new products are available for purchase in both the Bellevue and Seattle PRO Sports Club locations. They are also now available at the new Resource Center at the Bellevue location.

The Resource Center hours are:

Monday, Wednesday, Friday: 8am to 4pm

Tuesday and Thursday: 6am to 4pm

Pricing:

$2.25 / Single Protein Bar or Ready to Drink Protein Shake

$23.95 / Box of 12 Protein Bars or a Box of 12 Ready to Drink Protein Shakes

Inside 20/20 Insights: Q&A with 20/20’s senior researcher, James Krieger

2008-01-30T18:03:00Z

Many of you have come to know James through his research, informative seminars and popular blog, 20/20 Insights. His expert advice and commentary on obesity, nutrition and exercise has kept us all up-to-date on medical research and how it is currently reflected in today's society.

You're likely familiar with his extensive background: undergraduate and graduate degrees in exercise science, master's degree in nutrition, a personal training certification, and his research published in a wide variety of journals and publications.

Well, we wanted to get to know James a little better and go behind-the-scenes. Like, how does he pick his blog topics each week? What is his motivation for keeping a blog? What is the biggest challenge he has seen 20/20 Clients and Alumni encounter? So, we have provided a brief question and answer session with our senior researcher for all to enjoy.

Q: So James, what was your motivation for starting your blog?

A: I wanted to help establish a strong web presence for 20/20. Until recently we have not had much out there on the web related to our program. Also, I find that once people find out my occupation as a researcher they tend to ask me questions on all sorts of topics.

In this field, there is a lot of misinformation. I am extremely driven by evidence-based, factual information and a blog is a great way to help dispel a lot of those myths and inaccuracies that have become pervasive in today's society.

Q: We know you have been covering an abundance of topics from chronicling the Biggest Loser, dispelling Medical Myths, discussing Childhood Obesity, and many more. Do you have any set plans for topics in the upcoming months?

A: Well, a blog allows a different approach than that which is required by scientific journals and research articles. I can allow my blog to be driven by what is relevant in the news, current issues pertaining to 20/20 clients, or even topics that are requested from clients and alumni. So, I don't plan too far ahead in regards to blogs, but I definitely have some great ideas in mind for the upcoming months.

Obviously I will continue to discuss this season's Biggest Loser. I also will be touching upon topics such as the genetics of obesity, antioxidants, and food intake. There are also some nutrition topics that I hope to tackle soon that are not necessarily related to obesity, like the current trend and obsession with organic food.

Q: Is there any exciting research going on in 20/20 at the moment that you are able to discuss?

A: We are currently gathering and analyzing the 2007 program statistics. It will be very exciting to compare these program outcomes to previous years. I am also looking into trans-fat replacements and helping mold our program policies for these.

Q: Do you have any lectures, classes or seminars coming up for us to look forward to?

A: In case you missed the "Science of Food Addiction" and "Obesity" lectures last month, we will likely schedule more alumni lectures within the next few months. You'll want to check the Alumni Events section of the 20/20 Community site for the latest information.

I have a "Metabolism Myth" lecture in the works, in which I will discuss how metabolism truly affects weight gain. So many people are misinformed and think that certain people just have "fast metabolisms" that keeps them thin. Not the case. There are other factors contributing to weight loss/gain.

Q: So, what do you think is the biggest challenge or stumbling block for 20/20 Clients?

A: I would say that the biggest challenge for 20/20 clients is sticking with their new lifestyle once they leave the program. Once someone leaves the program, it can be awfully tempting to revert back to old habits. And that, of course, is why we have our ever expanding alumni program…to help give people the tools they will need to maintain their weight and healthy lifestyle.

Q: Okay, so then what do you think is the most important thing that 20/20 Alumni can do post-program to stay successful?

A: Maintaining a source of accountability is absolutely essential. This could be through hiring a personal trainer for regular appointments, checking in with a dietician once a month, or any other combination of support and accountability. Living in today's modern environment which is focused on highly processed foods and little exercise can be tough …having something or someone to keep you "in check" can work wonders.

Q: Many clients want to know what our providers do to stay healthy. They are sometimes incredulous that we actually prescribe to the advice in which we are giving? Do you actually meal track every day? How closely do you follow the program?

A: I don't currently meal track every day, although I used to. After a number of years of daily meal tracking, I became so cognizant of what I was eating that it just became second nature.

I do pay close attention to the types of foods I that I eat. I have a very low saturated fat intake, a high protein intake, and I avoid hydrogenated fats and refined carbohydrates. I also get at least one serving of fruits and vegetables per meal. I eat 5-6 times per day.

Q: You often talk about clients needing to keep up their new lifestyle after the program. What are the tools you use to combat the obesity epidemic? What is your exercise routine? Do you have a "secret sauce" ?

My exercise frequency varies, but is a bare minimum of 3 days per week. Typically it's more like 5 days per week. I only take time off exercising when I am sick. Also, every 3 to 6 months I will actually plan a week off from the gym to allow my body some rest and recovery time.

My exercise routine is a non-negotiable, a planned part of my day…like brushing my teeth. The only thing that is negotiable is the time of day in which it occurs. The time I work out might vary depending on my schedule, but I always make sure it gets done. I will go even if I am tired and just don't feel like going. Just like anyone else, there are days where I have to force myself to go….days where I would much rather stay home and rest. I just always remember who much better that I am going to feel once I finish!

Q: Okay James, we do want to find out at least a few personal items…tell us, what is your favorite exercise and what is your favorite food?

Well, for my "formal" exercise, I like free weight training. Weighted dips are my favorite gym exercise. For my recreational activities, I have become addicted to the sport of kiteboarding.

I can't say that I actually have a particular food favorite. My favorite "not-so-healthy" option is garlic cheese bread at a favorite local restaurant. Although, for a more healthy option, I do love a good lean chicken breast or steak. I have this one low-fat marinade recipe that makes these proteins taste really great. Now that I mentioned it, I suppose I will have to share it sometime!

We'd like to thank James for this brief look into his perspective on health, blogging and the 20/20 program. For more of his insights and analysis, please read or subscribe to his blog, 20/20 Insights.

Bah Humbug on Resolutions this New Year!

2007-12-31T21:57:00Z

By: Brandi Olden, RD, CD

It's now 2008 and don't you just hate

All the hype and commotion that surrounds the notion

Of making resolutions on New Year's Day

So forget that ritual and start something more habitual

Like sticking to solutions and forgoing the confusion

Surrounding your New Year's Day

Many people are beginning to rebel against the age old question of "What are your resolutions this New Year?" And who can blame them. Especially since most of Americans have lost all motivation towards these lofty goals by the month of March. So just forget about the resolutions already! Who needs lofty, unattainable goals at this time of year? What is needed is some old fashioned solutions … and maybe a bubble bath.

A modern definition of the purpose of making resolutions is to provide some calm to the storm that is the holiday season, to help people refocus on what goals they want to accomplish in the upcoming year. Another interpretation of the resolution is a way for people to chill out after a crazy year and take a breath before jumping into the new one. One of the theories on the origin of resolutions began with the early Christians who thought that January 1^st needed to be spent "reflecting on past mistakes and resolving to improve oneself in the New Year." The ancient Romans signified New Year's Day with the symbol of their mythical king, Janus. Janus had two heads looking in opposing directions. One head is thought to be looking to the past and the other to the future. Ancient Romans would often look for forgiveness from their enemies and exchange gifts at this time of year. My favorite is the one about taking a breath before jumping into the New Year.

Last New Year's a poll conducted by Lifehacker.com stated 32.6% (3532 participants) of people chose to make a resolution to lose weight and get fit. From this, only 4.4% (473 participants) said they would like to get better at an activity. And 21.6% (2346 participants) stated that they do not make resolutions to begin with. This closely resembles what USA.gov has to offer on its top list of New Year's Resolutions.

First on their list is losing weight. However, you will have to go through a small handful of other top resolutions before you reach eat healthy and get fit; the two main ingredients in HOW you lose weight to begin with. One participant stated, "I don't make new year's resolutions since my philosophy is that anything that needs to change about my life should be done right away as soon as I recognize the need to change." It is estimated that more people will choose to not make resolutions in 2008 as they become frustrated with unsuccessful weight loss efforts because convenience foods are just too convenient for it to be worth cooking. So how can one set ACHIEVABLE solutions and be renewed for the New Year?

Start by taking a look at what you are currently doing by completing the Healthy Lifestyle Habits Checklist. Is there anything on this list that you feel could use some improvement? Identify 1-3 points on this checklist that would help you to feel more in control of your meal plan and get you in balance. Use these points as a guide to set a weekly goal for yourself. For example, Susy Q. feels that meal tracking every day will help her to feel more aware of the food choices she makes. So, she writes down meal track daily for 1 week as her goal. At the end of the week, she looks over her meal tracker to see if she has reached her goal. Notice that Susy Q. identified one thing and set a measurable and achievable parameter to reach this goal. Too often people get side tracked by their motivation to want to accomplish many things at once. The motivation that got them there to begin with soon dissipates as they become overwhelmed with maintaining multiple new behaviors all at once.

Keep it simple, keep is measurable, keep is reasonable, and here's to a great New Year!

Strategies for Healthy Holiday Eating

2007-11-20T22:49:00Z

How to maintain a healthy weight through the holiday season

By Karina N. Tanguay MS, RD, CD

If your annual New Year's resolution is to lose weight, then it is time to evaluate your holiday eating and lifestyle habits. It is important to remember that it is not just about one or two special holiday meals, but rather an entire season of parties, feasts, family gatherings and late night shopping. Studies show that Americans gain anywhere from one to ten pounds per year and that most of this yearly weight gain occurs during the holiday season. Even with the conservative finding of one pound per year – over time this leads to ten, twenty, and even thirty extra pounds. It is the cumulative effect of this yearly weight gain that in turn leads to high cholesterol, blood pressure, insulin resistance and increases your risk for some cancers and diabetes.

For most of us the yearly weight gain is a result of an unbalanced equation where our "Calories in" are greater than our "Calories Out". The following recommendations are intended to help balance the equation and prevent weight gain from happening this year (and the next, and the next, and the next….)

Tip #1: Know where your calories are coming from

Knowing the caloric impact of food and beverages gives you the opportunity to assess whether the calories are worth their caloric contribution to your waistline. Some foods will always be worth every high calorie bite, but you will likely find that many foods that you eat are not worth the extra calories. If you know where your calories are coming from you are at least making an informed decision. Think of calories as money – it is always good to know what you are spending your money on.

Reading product labels, asking questions and looking things up on the internet are the best ways to learn about the calorie content of foods and beverages. Many franchise restaurants and fast food establishments have the nutrition analysis on-line or available upon request. Don't be scared to be an informed consumer. A great online resource is look up the caloric content for specific foods (for everyday foods, restaurants, and recipe breakdowns) are the websites Calorie-King (www.calorie-king.com) and Calorie-Count (www.calorie-count.com)

It is the season for giving, but that doesn't mean that you need to give yourself extra calories! Here is the nutritional information for some holiday favorites:

Main Dishes

5oz Turkey Breast: 175 calories, 5g Fat

5oz Deep Fried Turkey: 325 calories, 20g Fat

5oz Ham (extra lean): 234 calories, 11g Fat

5oz Prime Rib: 292 calories, 21g Fat

Sides

1/2 cup Stuffing: 300 calories, 16g fat

1/2 cup Mashed Potatoes: 240 calories, 9g fat

1/2 cup Candied Yams: 170 calories, 1.5g fat

1/2 cup Kugel: 300 calories, 20g fat

1/2 cup Green Bean Casserole: 83 calories, 6g fat

Desserts

4oz slice Pecan Pie: 480 calories, 25g fat

4oz slice Pumpkin Pie: 230 calories, 10g fat

4oz slice Apple Pie: 340 calories, 16g fat

1/2 cup Vanilla Ice cream: 150 calories, 10g fat

Starbucks Pumpkin Scone: 510 calories, 22g fat

Tip #2: Don't drink your calories

The winter holidays are often a time of parties and gatherings. It is important to be mindful of the caloric impact of beverages as they are high in calorie and are not satiating. Alcoholic beverages are particularly problematic as they often lead to increased munching, increased craving for fatty foods the next morning and decreased motivation to exercise. Below is the calorie content for some of the more popular festive beverages.

1/2 cup of wine or champagne: 85-90

1/2 cup of Eggnog: 170

1/2 cup Eggnog & 1 shot rum: 250

12oz bottle of beer: 140

12oz can of regular soda: 120

12oz tonic water: 125

8oz Fruit Juice: 120

1 shot (1.5floz) of hard liquor: 100

Peppermint Mocha: 240

Tip #3: Get Moving

Calories in is just one side of the equation. Increasing your exercise and overall activity can go a long way in balancing your energy balance equation. Aim for 4 hours of cardio vascular activity per week in addition to any weight training. Increasing the cardio will help burn off those extra calories. Increasing your daily overall activity can account for a large part of our daily energy expenditure. Invest in a pedometer and shoot for 5000 steps per day on your cardio work out days and 10,000 steps if you can't get your cardio in.

Tip #4: Balance your plate

Carbohydrate foods tend to be very caloric for the amount of satiety they provide. Lean meats and non-starchy vegetables are very filling and relatively low in calories compared to their carbohydrate counterparts. Filling your plate with equal amounts of lean protein, non-starchy vegetables and carbohydrate foods allows you to fill up on the low calorie non-starchy vegetables and lean protein instead of just the higher calorie carbohydrate foods which are a favorite this time of year.

Keep these tips in mind this season and you will be able to start the year off on a healthy note.

Happy Holidays from your 20/20 Dieticians!

20/20 Launches New Web Sites

2007-10-11T18:38:00Z

2020lifestyles.com provides potential clients (companies or individuals) with a program overview and insight into the remarkable outcomes achieved over the last several years. Additionally, visitors will find a variety of inspirational success stories from our diverse client base. A sincere thank you to all clients who have allowed us to publish their stories!

Visitors to the site will also learn more about the entire family of 20/20 Lifestyles programs including the 20/20/10 program; 20/20 Kids and Executive Physicals. Since the site was released just a few months ago, traffic has steadily increased and we've received interest from people and organizations from across the country.

Over the next several months, we plan to further build out the site by publishing more recent outcomes data and expanding the existing content.

The 20/20 Community web site recently underwent a renovation to improve the user experience and expand content and resources. Beyond the new streamlined layout, users will notice several updates:

20/20 Insights – this is our first foray into the blogosphere. 20/20 Lifestyles senior researcher James Krieger will share his knowledge on various aspects of obesity, nutrition, metabolic imbalances, and weight maintenance. James received undergraduate and Masters degrees in Exercise Science from Washington State University, in addition to a Masters in Nutrition from the University of Florida and a personal trainer certification. He has published exercise and nutrition research in several prestigious scientific journals and has written over 100 articles in various publications.

Content – we're dedicated to increasing the amount of content and making frequent updates to keep the site fresh. You'll notice more depth in areas such as Fitness; Nutrition; Lifestyle and Alumni Services.

Client Spotlight – each month we'll highlight a new client success story. This month Jessica Zahn takes center stage. Jessica graduated in August of 2004 and just completed the Canada Ironman Triathlon. Congratulations Jessica!

Cuisine on the Go – check out the entire menu – complete with nutritional content and specific program stage.

Moving forward, we will continue making site enhancements and plan to launch a completely new version in mid-2008. In the meantime, please don't hesitate to contact us with your feedback or suggestions. We sincerely appreciate your passion and commitment to the 20/20 Lifestyles program.