This week had its challenges but, I took them all head on and had a powerful week. This week involved a Cinco De Mayo lunch and I was so proud of myself for watching carefully what I ate. That’s right, I watched it disappear right off of my plate. I had decided that I would have Buddy’s Pizza and some cowboy caviar and a few other items but would eat it in moderation. It was one of the best guilt-free lunches I have had in 16 weeks. I went home that night and busted out a 4.5 mile walk and did the Biggest Loser Cardio DVD. WOW, that DVD still kills me. It works muscles that I didn’t know that I had. Besides the party, I took it upon myself to really step up my length and pace of the daily power walks with my wife. We are cooking at a pretty good pace and not stopping for breaks. When I went through the Border Patrol Academy back in the day, a good buddy told me that no matter how fast or how slow you go, just don’t stop moving. You can rest when you are finished. I can still hear those PT Instructors screaming at my chubby butt while I ran on those trails in the backwoods of Charleston, SC. It motivated me back then and it still motivates me today. Maybe I should hire Carlos to come up for a little 2 week boot camp workout. I know he would do it if I asked. Maybe I will go to Washington D.C. and train with him for a week. Either way you look at it, the sweat and burn are real and I am loving it. I can feel myself getting my wind and able to go farther. I lost 5.5 lbs this week and I earned each ounce of it with hard work and dedication. I have a long way to go and I said that I wanted to be in the teens before I leave for Cancun. I have 10 days to go and a huge week to bust a move and make that happen. I am going to put in 150% extra effort this week to get there. Stay tuned……new rule – no more White Castle’s in this office please!!!!!!!
Archive for the ‘Featured Posts’ Category
John’s Wellness Journey – Week Four
Friday, May 11th, 2012Super Foods You Should Be Eating
Thursday, May 10th, 2012I was reading 
through the New York Times online and I came across this interesting list of “super foods” that you may not be eating… but should be eating!
I personally, eat seven of these foods on a regular basis. Have you tried fresh beets lately? Give them a whirl! What about sprinkling cinnamon on oatmeal and in baked goods? Canned pumpkin is an AWESOME way to bake! Swap the oil for canned pumpkin in a muffin or bread recipe. You’ll save a ton of fat grams and add fiber!
It’s important to try new foods. I know we (me included) get stuck in a rut of eating the same things, day after day. But, put some of these foods on your next shopping list!
- Beets: Think of beets as red spinach because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power. - Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches. - Swiss chard: A leafy green vegetable with carotenoids that protect aging eyes.
How to eat it: Chop and sauté in olive oil. - Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal. - Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it. - Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked. - Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad. - Sardines: They are high in omega-3, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed withDijon mustard and onions as a spread. - Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties
How to eat: Mix with scrambled eggs or in any vegetable dish. - Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds. - Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
The Healthy Bite – Leek, Asparagus, and Herb Soup
Friday, May 4th, 2012Leek, Asparagus, and Herb Soup Recipe
Quick Info:
ServingsIngredients
- 1 tablespoon oil, olive, extra virgin
- 2 medium leek(s), trimmed, washed, and finely chopped, (1 1/2 cups)
- 2 clove(s) garlic, minced
- 1/2 pounds potato(es), new, scrubbed and diced, (about 10 cups)
- 2 cup(s) broth, chicken, less sodium, or vegetable broth
- 1 pounds asparagus, trimmed and cut into 1/2-inch pieces, (1 1/2 – 2 cups)
- 2/3 cup(s) peas, snow, or sugar snap peas, stemmed and cut into 1/2-inch dice
- 3 tablespoon chives, fresh, chopped, divided
- 2 tablespoon parsley, flat-leaf, chopped
- 1 tablespoon dill weed, fresh, chopped
- 2 teaspoon chervil, fresh, chopped, plus sprigs for garnish, (or flat-leaf parsley)
- 2 cup(s) milk, lowfat (1%)
- 1 tablespoon lemon juice
- 1/4 teaspoon salt, or to taste
- pepper, black ground, to taste
- 1/3 cup(s) yogurt, low-fat plain, for garnish
Preparation
2. Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.
Health Coach Corner – Superstar Super Fruit
Tuesday, May 1st, 2012
Can you take a guess at a superstar super fruit with high levels of vitamin C? Ok, there are a lot of options because lots of fruits are superstars and high in antioxidants. But, today I want to highlight the grapefruit. I want to share a few nuggets of information about the awesome grapefruit and hopefully entice you to add it to your next shopping list!
It helps protect your heart – enjoying one grapefruit a day can help lower “bad” LDL cholesterol levels. The deep red ones pack the biggest punch of antioxidants! Check with your doctor, if you’re on certain medications because grapefruit can interact with some medications.
It smoothes your rough skin – use this citrus star to get rid of dark patches on knees & elbows. It’s loaded with vitamin C, a mild acid, which helps fade dark spots.
It boosts your metabolism – The fruit’s compounds aid in fat burning and stabilizing blood sugar levels. It’s a natural hunger-buster.
It’s a green cleaner – Dip a half of grapefruit into sea salt and rub all over bathroom fixtures, squeezing leftover juice as you go. The citric acid in the fruit dissolves dirt and grime; the salt disinfects and scours. After scrubbing, rinse everything away.
Here’s a list of 100 super foods for a “super you”!
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=307
John’s Wellness Journey Week 3
Tuesday, May 1st, 2012This last week was a great week even though I gained 1.6 pounds. I did a ton of cardio and implemented some weight training into the daily routine just like Maria Hicks said that I should do. I think my earlobes are sore and I didn’t know that was possible. Thank goodness she showed me how to do planks. I am probably better off walking the plank than doing them in my routine. I started to walk on the treadmill in the early morning before work as well as after dinner four times a week. It has kept my metabolism in check and burning throughout the day. I felt that I lost inches in certain places this week rather than pounds. I added another notch to my belt loop and need a new belt. My pants are starting to get looser which is a great feeling unless you are a co-worker in Metro and keep thinking I might lose them when I bend over to pick something up. I added more vegetables and less fruits to cut down on sugar and, it has been a challenge. It is really frustrating that after how much I did this week that it resulted in a weight gain. It just takes 1 meal to mess the whole week up for you. It really wasn’t like I was eating a lot of bad items before I started this new lifestyle but, it was actually what I was eating that was the problem. Thank God my wife and kids are there to support me in making this change. It is NOT easy to do and it would be really easy to just say no to working out today. Every time I want to skip a workout, I keep thinking of all of those times that I did and, that is why I am here in this position today. I looked in the mirror the other day and saw some subtle changes BUT the battle has just begun and I need to work harder before Cancun.
17 more days until takeoff. Fasten your seat belts and I can now! But much more to do.
May Wellness Video – Blood Pressure
Tuesday, April 24th, 2012Watch John’s Wellness Journey
Tuesday, April 24th, 2012This week has had its challenges to say the least. Eating the healthy meal can be such a pain and it is really easy to just not do it. I just didn’t feel like cooking on certain days and that alone can ruin any successes you have had up to that point. I love pizza and it was hard saying no to it when it is sitting there waiting for you when you get home from work. I promised myself that if I ate any that I would be working out hard that night to get rid of any trace of it in my body. After my pizza and a nap, I felt absolutely no energy to work out. My guilt kicked in around 10pm that night and I actually got up and jumped on the treadmill while watching the hockey game. It was a great decision and I am glad that I did it. In week 1 I was down 4 pounds early in the week but, I must have done something wrong because I found myself up 3 pounds. Then the temptation of pizza hit me and I knew there could be a problem come weigh in time. I refused to lose the battle this week after coming so far. I doubled the workouts to both morning and night time and added the Biggest Loser Cardio DVD to my workout (OMG!!!). Here I stepped on the scale and had a nice weight loss for the 2nd week. I am almost down 30 pounds and that alone is eye-opening. I want to ride the wave of emotion and energy into next week and hope that I can limit the temptations and have another good week. Only 4 more weeks until Cancun and, I have to look good for the trip. More to come…..
New Perils in a Connected World – Ignorance is not Bliss
Tuesday, April 17th, 2012Ignorance is NOT Bliss! By Stew Nelson
I can’t believe how many businesses that I speak with that when questioned about their exposure to a data breach, believe that that they have no risk at all! Perhaps the problem is the insurance industry’s practice of selling policies with “holes” in them. The carriers refer to the “holes” as Exclusions and then they stick them at the end of a policy that no one reads any way.
So, if you are not going to read your policy, I will read some “fine print” for you. This was found on page 65 of 212 pulled from a random policy I selected from my files. Under Property Not Covered -Electronic data, “Electronic data means information, facts or computer programs, stored as or on, created or used on, or transmitted to or from computer software (including systems and application software), on hard or floppy disks, CD-ROMS, tapes, drives, cells, data processing devices or any other repositories of computer software which are used with electronically controlled equipment.” Wow! I have to grade the author down because it is a run-on sentence but I have to give them credit as I cannot think of any way possible that you could get coverage for intangible property i.e. bits and bytes, from this policy!
Now let’s jump to the Liability Section of the policy. Under Perils Excluded, Computer Virus or Computer Hacking – “We do not pay for: 1. any direct or indirect loss or damage or, 2. loss of access, loss of use, or loss of functionality caused by a `computer virus` or by `computer hacking`”. There are other Exclusions in the Personal and Advertising Injury Section but I think you get the idea – No coverage for bits and bytes.
So I am going to repeat myself one more time – If your business uses computers that are attached to the internet for email or a web site, you need a Cyber Liability policy that will cover damage to yours or others intangible property. Do me a favor and call your local insurance professional right now and have a frank conversation of the financial risk you are unnecessarily assuming if you don’t have a Cyber Liability policy for your business. The business that owns the policy I just read to you from does. It cost all of $990 for $1M worth of coverage.
Introducing John’s Wellness Journey!
Monday, April 16th, 2012Introducing John Kontos and his journey to wellness. Follow John on his quest to lose 88 pounds over the next 8-9 months with the assistance of Maria Hicks, Kapnick’s Health Coach.
This is the first of many blogs that will track and guide me to a healthier lifestyle over the next 8 or 9 months. I have been implementing a great workout regimen and eating much healthier which is a great start. I am never happy to step on a scale or tell people my actual weight (who is?) but, in the long run I am ready to be happy that I did to see the finish line more clearly by putting more accountability on the end result. This is going to be a challenging weekend with it being Greek Easter and a family tradition in Greektown will be coming on Sunday for dinner. I am ready for this challenge. I am even more ready to look in the mirror and be happy with the person I see physically. I put myself in this position and it is up to me to get myself out. More to come……
Health Coach Corner – Healthy Snacking
Thursday, April 12th, 2012 
Do you find it hard to think of what snacks to bring with you everyday? It’s ideal to eat small meals throughout the day. Breakfast, snack, lunch, mid-afternoon snack and dinner, and you can add another evening snack (healthy & low calorie) if you are still hungry. You don’t want to go to bed hungry because you may wake up at 3:00am with a growling stomach and have a hard time falling back to sleep.
Why do you want to eat small, frequent meals throughout the day? It helps keep your metabolism humming along and burning fat & calories, it also keeps you satisfied, so you never get to the point of “ravenous” and want to eat everything in your eye-sight. Research shows that small meals also add up to fewer calories per day, than just eating 3 meals. And you really want to stay away from eating only 1-2 large meals a day.
Here are my favorite healthy snack ideas:
- High fiber (and portable) fruits: apples, oranges, bananas, peaches, pears
- Homemade trail mix: almonds, walnuts, dried cranberries or raisins (unsweetened) with a cup of high fiber/low calorie cereal
- Hummus – with whole grain crackers, pretzels and veggies
- Low fat yogurt or soy yogurt
- Veggies – a variety bag of carrots, celery, broccoli, sugar snap peas, etc
- Brown rice cakes with all-natural peanut butter or almond butter (optional: top with a half sliced banana)
- Brown rice cakes – cinnamon, sesame, caramel or plain
- Low fat corn tortilla chips (baked) and low sodium salsa
- Handful of almonds or walnuts or sunflower seeds
- Small handful of salt-free, dry roasted peanuts and raisins
- Apple slices with all-natural peanut butter
- Whole-wheat pretzels with roasted red pepper dip or hummus or almond butter or guacamole
- Natural, organic food bars (example: Larabars, Bora Bora bars)
- 1 cup of high fiber, low calorie Fiber cereal with a half cup milk and handful of blueberries
- Packet of Oatmeal (low sugar and add flaxseed and fruit)
- 1 cup of blueberries with a tablespoon of ground flaxseed
- Baggie of high fiber dry cereal (high fiber, low fat and low sugar)
- Dried Granny-Smith green apples (plain dried apple chips with no sugar or oils added) mixed with silvered almonds (1/2 cup apples & 1-2 tbsp of almonds)
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