Whitesburg KY

Successfully set and achieve your weight loss goals

A s the pumpkin pie, holiday cock tail and sugar cookie memories begin to fade,



we’re reminded that the

time has come to set or “re-set” our goals. Popular New Year’s resolutions — to lose weight and/or stay fit — resurface with a bang year after year.

You’ve probably heard people say, “Those who lose weight eventually gain it back.” Don’t give up hope! Many people who successfully maintained a substantial weight loss for more than a year have done it on their own.

Registered dietitian Tara Gidus, also known as the Diet Diva, knows it can be a struggle to set goals and stick to them. “Prime weight loss season is upon us, and the need for realistic, achievable and tasty ways to make healthy lifestyle changes is as important as ever,” said Gidus. “An exercise and healthy eating focus, along with a positive attitude and the right tools, can lead to a happier and healthier you — a new you.”



Help yourself to successfully achieve your weight loss resolution with Gidus’ tips.

Think of You.
Take “me” time to rest, relax, shop or exercise for stress relief. Stress hormones have been tied to weight gain.

Break It Down.
Have an ultimate goal, and then break it into mini goals that are easily achievable. This makes the road to success seem easier and allows you to celebrate along the way.

Flavor It.
Calorie moderation doesn’t have to mean boring. Use Hidden Valley Original Ranch Salad Dressing & Seasoning Mix to add a punch of flavor without compromis ing calories. It’s especially great to use in dips and other game day snacks.

Keep Track.
People who keep track of what they eat can lose up to twice as much weight as people who don’t. Jotting down how much you ate and how you were feeling can also help you con nect food to energy and mood.

Get Your Zzz.
Snooze your way to weight loss. Getting enough sleep is critical to keep the hormones that control your appe tite in check.

Flex Your Muscles.
The more muscle mass you have the more calories you burn while you are sleeping. Stay fit by doing strength training twice a week.

Don’t Multitask.
Turn off distractions like the TV and computer while eating or you could lose track of how much has gone in. Tune in to your body’s hunger and fullness cues to know when to eat and when to stop.

For great eating ideas using Hidden Valley products, check out these recipes, or go to www.hiddenvalley.com.

Weight Loss

People who have successfully achieved long-term weight loss tend to have common characteristics: Eat break fast every day Monitor their weight weekly

Watch less TV (i.e. less than 10 hours/week)

Daily exercise (i.e. 30 to 60 minutes/day)

Introducing Hidden Valley Salad Kits

Just add lettuce! The makers of Hidden Valley introduce Salad Kits — four prepack aged kits containing tasty ingre dients sure to liven up everyday salads.

To learn more about new Hidden Valley products, visit www.hiddenvalley.com.

Baked Chicken

Prep Time: 20 minutes
Chill Time: 6 to 24 hours
Cook Time: 16 to 18 minutes
Makes 8 (3-ounce) servings
1 packet (1.1 ounces)

Hidden Valley Original

Ranch Salad Dressing

and Seasoning Mix,


2 cups non-fat Greek yogurt

1 1/2 cups low-fat buttermilk

1 package (20 ounces) fresh

99% fat free chicken


1 cup whole wheat bread


1/3 cup sliced almonds

1 teaspoon garlic powder

1/4 teaspoon pepper

Olive oil cooking spray

1. Combine 1/2 packet Ranch
Dress ing and Seasoning Mix
with yogurt; refrigerate.
2. Combine remaining Ranch
Dress ing and Seasoning Mix
with buttermilk; refrigerate.
3. Rinse chicken and thoroughly
pat dry on paper towels.
4. Combine chicken and butter
milk mixture together in a food
storage zipper bag.
5. Refrigerate 6 to 24 hours.
6. Heat oven to 425°F.
7. In a food processor, combine
bread crumbs, almonds, garlic
powder and pepper.
8. Coat chicken in breadcrumb
9. Set a wire rack on baking sheet
and coat with cooking spray.
10. Lay chicken pieces on wire
rack and spray with more cook
ing spray.
11. Bake 16 to 18 minutes until no
longer pink (internal temp at
least 170°F).
12. Use yogurt mixture as a dipping

Original Ranch
Spinach Dip

Prep Time: 5 to 10 minutes
Chill Time: At least 30 minutes
Makes 12 (1/4-cup) servings
1/2 packet Hidden Valley

Original Ranch Dips

Mix (0.5 ounce)

1 cup plain non-fat Greek


1 cup light sour cream

1 box (10 ounces) frozen

chopped spinach, thawed

and well-drained

1/3 cup chopped walnuts*

1. Combine Ranch Dips Mix,
yogurt, sour cream, spinach,
and walnuts.
2. Chill 30 minutes or until just
before serving.
3. Serve with whole wheat
crackers and raw vegetables.
*Pecans or water chestnuts can be
used in place of walnuts.
Cheesy Ranch Popcorn

Prep Time: 5 minutes
Cook Time: 3 1/2 minutes
Makes 6 (2-cup) servings
1 bag (3 ounces) reducedfat,

low sodium butterflavored



1/4 pack (0.25 ounce) Hidden

Valley Original Ranch

Salad Dressing and

Seasoning Mix

3 sprays from olive oil


3 tablespoon grated

Parmesan cheese

1. Pop popcorn according to pack
age directions. Immediately
open the bag and pour the pop
corn into a large serving bowl.
2. Spray the popcorn with three
sprays from the olive oil mister,
toss with Ranch Salad Dressing
and Season ing Mix and then
toss with the Parmesan cheese.
Serve immediately.

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