March 2008 - Posts
Please join me in welcoming MAYHEW96 to FitClub!
That brings our group to 14!
I hope those of you who didn't make it to the FitCast had a look at the rerun on the front page of Steeplemedia.
They are fun! Please come if you can make it to the next one - SATURDAY at 9pm!
Prizes to be won!
Results coming up a little later today for Week 6
Have an awesome week 7!
I'm looking at the baseline results coming in, and I gotta tell ya.....
Seeing 400's and 500's when those numbers are WAYYYyyyyy outta my league are not so motivating to me anymore!
I think its FANTASTIC that some people are capable of those numbers, but I think the focus needs to be returned to INDIVIDUAL IMPROVEMENT for Baselines.
If you recall, we have 3 prize categories -
1. Most IMPROVED - mainly from your baseline results
2. Most COMPETITIVE - mainly from your point results
3. Most SUPPORTIVE - mainly from your emails, posts and conversations with other members
So, from Monday I will be reporting Baseline results in terms of % improvement, rather than raw numbers.
This means you are competing against yourselves to improve each week, which I think will be more motivating at this point.
Hope you like the idea!
I sent a note to Sandi last night about my Fit Club journey. It was a little bit of complaining, actually... You see, it seems that even with going to the gym 4 times a week (2 days training, 2 days cardio), watching what I eat, cutting back SERIOUSLY on bread/pasta, increasing my water intake etc. I have only lost .9 of a pound in 2 weeks of going to my new gym. Boy have I been bumming. My "Trainer Dude" is kind of baffled too. He is keeping a very close eye on me, and even though I promised him I was not cramming chips and pizza in my mouth every available opportunity, he jokingly threatened to come to my house for 24 hours to see what is going on!! All of this to say, as I went to bad last night I started thinking (yes, I know... that's dangerous). I soon realized that if I was sitting at the top of a very large plateau, some of you might be too! (Not you Zach!!) So I thought I'd take some time to let you all know you're not alone in this. The posts and comments lead me to believe that we are kinda slowing down instead of increasing our efforts!!! So, all you fit clubbers, keep up the amazing work and KEEP GOING!!! If you are making great progress- Congratulations!! That means you are making some choices that will stay with you for the rest of your life! Your friends and families will benefit as well as your health! If you seem stuck- Keep it up. Don't get down on yourself! Consider how you felt the first time you did the baselines, I'll bet it is getting easier! Some choices don't seem to do a lot on the outside, but are doing wonders on the inside!! Life is full of highs and lows, in all aspects. I hope to push through the low and get on another high! And try to enjoy the ride!!!!
Just so you all know, I couldnt get it to record the show and have it air for Saturday... I will be ready to air on SUNDAY at 9:00 PM EST. I will be announcing the winners of the Million Step Challenge!
Found this on the Kashi website:
"What’s the fuss about fiber anyway? For starters, it’s an important
nutrient with countless health benefits. Found in plant foods, fiber is
a carbohydrate that is not digested by the body. Eating fiber has been
shown to lower cholesterol, normalize blood glucose, and alleviate
constipation. Emerging research also points to fiber’s potential role
in lowering risk for heart disease and diabetes. Increasing your fiber
can also aid in weight loss because fiber-rich meals are digested more
slowly and make you feel fuller longer.
It’s easy to see how increasing your fiber consumption today can
result in long-term health benefits down the road. But if you think
adding fiber to your diet means gnawing on cardboard, think again! Here
are 10 easy steps to increase your fiber while adding flavor and
variety to your diet.
- Choose a wide variety of fiber sources
Plant foods provide two types of fiber: soluble fiber (which increases
the feeling of fullness) and insoluble fiber (which aids the digestive
system and promotes regularity). Peas, beans, oats, and fruits are the
best sources of soluble fiber, while whole grains and vegetables
provide the majority of insoluble fiber.
- Take it slow
Most Americans eat far less than the recommended 25 to 38 grams of
fiber per day. But making rapid changes to your diet is not advised.
Increase fiber gradually to prevent excess gas and bloating and to
allow your gastrointestinal tract time to adjust.
- Pick whole grain foods over refined carbohydrates
Whole grain foods are a natural source of dietary fiber. Unlike refined
carbohydrates (think white bread), whole grains retain the kernel’s
fiber-rich outer shell, known as bran. But in addition to fiber, whole
grains also supply an important source of vitamins, minerals, and
antioxidants. To identify whole grains, look for these ingredients on
labels: whole wheat, hard red winter wheat, barley, triticale, oats,
barley, rye, brown rice, buckwheat, millet, oatmeal, and bulgur.
- Begin your day with a fiber boost
You’ve probably heard that breakfast is the most important meal of the
day, but starting your day with the right kind of fuel is equally
important. Choose breakfast cereals with at least 3 grams of fiber per
serving, opt for whole wheat toast, or grab a handful of fiber-rich
- Pick high-fiber snacks when the midday munchies hit
Avoid high-calorie, high-fat and low-fiber vending machine options by
prepacking fiber-rich snacks. Perfect answers to an afternoon slump
include whole grain crackers, granola bars, homemade trail mix (made
with low-fat granola), mixed nuts, and dried figs or apricots. Popcorn
— a whole grain — is another high-fiber snack.
- Add fresh fruit to every meal
Whether added to cereal, eaten as a snack, or enjoyed as a simple
dessert, fresh fruit is a sweet way to add fiber to your diet. The
fruits highest in fiber include apples (with skin), pears, oranges, and
- Load up on legumes
High-fiber legumes including beans, peas, and lentils are among the
best sources of fiber. Add one serving to your day by incorporating
legumes into salads, soups, and casseroles, or puree them to make a
- Explore the globe
American food tends to be lower in fiber than other ethnic cuisines.
Take your taste buds on an adventure and add fiber to your diet by
dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty
options include black bean burritos, hummus, tabouli, spicy bean
salads, and whole wheat couscous.
- Bake your own high-fiber goodies
Pump up the fiber content of your own baked goods by substituting whole
grain flour in bread recipes, adding oatmeal to cookies, or loading
homemade muffins with raisins, berries, or bananas.
- Don't forget to hydrate
As you increase your fiber intake, increase your fluids as well. Fiber
pulls water into the intestines. Without adequate hydration, fiber can
actually aggravate rather than alleviate constipation. So drink at
least eight glasses of fluid a day.
A little creativity, some preplanning, and a few new additions to
your grocery list — and you’re well on your way to meeting your daily
fiber requirements with wholesome, delicious foods. Just be sure not to
overwhelm yourself with too many changes at once. Pick one or two ideas
to try each week and stick with those that work best for you and your
First up, I want to apologize to OneMelody for the Aquafina post. It just came out wrong via a 2nd person!
All I wanted to say was, check labels and know what the ingredients are.
Splenda IS one of the additives that is believed to be safe.
Check out the
CENTER FOR SCIENCE IN THE PUBLIC INTEREST (CSPI)
for eye opening insights.
Companies try to present their products as natural and healthy when they are not exactly as natural as you might expect.
Kelloggs Special K Fruit and Yogurt Cereal which "combines the crunch of whole grain goodness, the smooth creaminess of yogurt and the sweet taste of berries", yet in actual fact has NO berries or real yogurt in it. I fell for that one myself!
They also list Smucker's Simply Fruit, Gerber Graduates Juice Treats, Multigrain Totitos and Sara Lee Fruits of the Forest Deep Dish Pie as further examples of misleading wording on packaging.
- A Quaker Oatmeal commercial implies that eating typical portions of oatmeal on an ordinary
basis can reduce the risk of heart disease. In fact, a consumer would have to eat three servings
of instant oatmeal a day for many years in order to achieve any health benefit from eating
- A Ralston Cookie-Crisp cereal ad implies that the
product has significantly less sugar than competing brands. In fact,
Cookie-Crisp cereal has only one-fourth to one-half of a teaspoon
(1-2 grams) less sugar than the other cereals listed in the
- An ad for Pillsbury Grands! Buttermilk Biscuits describes the product as "light" even though
the biscuits have not been reduced in fat, calories or sodium.
- Procter and Gamble ads imply that the company's new olestra fat substitute is safe and
nutritious. In fact, the additive, according to the Food and Drug Administration, depletes
nutrients and causes gastrointestinal problems including abdominal cramping and loose stools.
- A Salmon Marketers International radio ad claims that eating one serving of salmon per week
can reduce the risk of heart attack by up to 70%. The Food and Drug Administration has
found that such claims are not scientifically valid.
- A Holsum bread ad exaggerates the nutritional quality of ordinary enriched white bread by
making misleading nutritional comparisons.
I am impressed by how much you guys already avoid artificial sweeteners and chemical additives in general - and some of you even make your own bread! Yum!
I am going to give everyone 1000 pts for your choices this week :)
Noone really stood out, so I am going to carry the prize over to this week, with a much more straight forward fiber challenge!
Here is how you did with points this week. The winner receives a FREE PASS good for week 6 only.
Sir Valiant, as winner of last week's free pass, which you didn't use, I have cashed that in for you for 1000 bonus points.
Here are your scores:
13. 2000 (is someone else slipping away from the program???)
Really very close between the top 3 - coming in 3rd is OldJerseyGirl, at 2nd we have Sir Valiant and first place this week goes to................................................
Congrats Zach, you win a Free Pass!
Nice job guys!
Here's how you guys went last week without my constant nagging lol
Heart rate: lowest 118, highest 163 (No winner, but if you are at 118 end you really need to amp up your speed)
Crunches: most - 361, least - 24 (Winner - Zach)
Push Ups: most - 150, least - 20 (Winner - Sir Valiant)
Steps in 3 mins: most - 673, least - 378 (Winner - Scoutmom)
Squats: most - 500, least - 30 (Winner - Sir Valiant, and WOW!!)
Sit and reach: most - 9", least - 1cm (Winner - FluffyCow)
Nice going guys! remember the main thing is to try to push yourself just a little each week, try to add just 1 or 2 mins to the whole process at least.
Just thought I'd pop in today (while I still can, have to watch 3 kids today... fun!) (No, I cant watch yours tho) (They wont let you ship them via UPS) and let you all know that I'm at the One Fifth mark on my weight loss travel! Thats the big TWOOOOOOOOOOOOOO FIVEEEEEEEEEEEEEEEEEEEEEEE! And I need smaller shirts lol. The one I'm wearing now is huge.
Have a good one!
Ok, well last time I got those other pants on for take 2... Well this time, I can stand up and buckle them, I can sit down..... but its MUCH more comfortable with the button undone I'm gonna go to a "take 3" and possibly a "take 4" on this one it seems.
And no, I will not be taking my pants off during the fitcast... lol
Due to connection issues week 5 results will be delayed. Hopefully I can announce them tomorrow. Meantime, make sure you have submitted all of your reports for last week either to me or Zach. Thanks!
Week 6 Challenge!!
Your challenge for this week is FIBER!!!
The recommended daily intake for fiber is 14 grams per 1000 calories. So the average person, eating 2000 calories per day should be eating 28 grams of fiber each day.
The first part of the challenge is to figure out your daily GOAL for fiber intake based on your approximate calorie intake.
To get personalized fiber recommendations based on your current eating habits, try logging on to mypyramid.com
The second part pf the challenge is to email me your GOAL intake PLUS your actual intake EVERY day this week - Monday through Sunday.
The person who achieves and/or exceeds their goal intake the most will win a FREE PASS!
I would also LOVE if you could post on the forum where you are getting your fiber from, so we can share ideas about how to up our intake.
Why is fiber so important?
1. You probably already know fiber is great at helping you be regular! Insoluble fiber speeds the transit of food through the body and helps prevent constipation, diverticulitis and hemorrhoids, and may also decrese the risk of colon cancer.
2. Soluble fiber helps manage glucose levels by slowing the absorbtion of carbohydrates so that sugar is released gradually into the bloosdstream. (Helping to avoid cravings!)
3. Fiber gets RID of dietary FAT! As the human body is unable to break down fiber, it leaves the body in pretty much the same form it entered. As fiber winds its way through your digestive system, it grabs fats and carries them all the way through the colon, where a fat-and-fiber-package is bundled, water extracted, and the bundle is eliminated from the body. Naturally it is a matter of proportion. Half an apple is not up to task of carrying the fat from an entire pizza!
If you are struggling to make your daily requirement, you may consider supplements for your own health. However, satisfying your daily needs from food is the best way to go, therefore for this challenge I will only accept FOOD SOURCES of fiber for your daily gram count - no supplements :)
Alright, Sandi is STILL having internet troubles and wrote up a post so I'm just posting what she gave me.
Aquafina Raspberry FlavorSplash Ingredients: Filtered Water, Natural Flavors, Citric Acid, Sodium Hexametaphosphate, Phosphoric Acid, Sodium Benzonate, Sodium Citrate, Sucralose (splenda) Calcium Disodium EDTA.
*** Zach input: however, I talked to Mel yesterday, she said if she didn't have that she would be getting zero sugar. Which is also a problem.
Read the ingredients carefully, just know what you are eating and drinking.
Have a Happy Easter Weekend everyone!
Sandi edit - http://www.cspinet.org/reports/chemcuisine.htm
This site I posted before does say Splenda is SAFE, unlike aspartame.
This week we are all trying to cut out the crap that we find hiding in our diets right? well I have a product for you :)
If you really like flavored water, but have found that the kind you like contains things that are... less than desirable... I found that Aquafina Flavor Splash has absolutely nothing scary in it. It is 0 calories, 0 carbs. It contains Filtered Water, Natural Flavors and a few other ingredients to protect flavor and freshness.
Another thing that I've been doing that's been pretty cool is completely cutting bread out of my diet (even the gluten free kind). 1 out of 3 Americans are gluten intolerant and/or celiacs. (more information on the disease @ http://www.celiac.org/cd-main.php). Everyone in my family has this and it ranges from a stuffy nose to gluten actually eating a hole in a family members stomach. eek right? Anyway. Instead of bread I've been wrapping sandwiches, tacos and anything that would usually contain gluten and other bread like products. Who knows, you may find out you have this allergy before it makes itself apparent. Also, you can read my reply to Sandi's post about the diet soda... One of my professors had this as well.
One last thing! If you want a "tell it to me straight" type of book, I highly, HIGHLY recommend "The Hundred Year Lie: How To Protect Yourself From The Chemicals That Are Destroying Your Health" by Randall Fitgerald (I got mine for a dollar off of Amazon).
Anyway, thats enough rambling. Have a happy and healthy today and tomorrow!
Just wanted to let you know, you all received an email from me tonight, Sandi is having internet troubles and cannot get to her email. So please reply to them as normal. Also, there is another question or 2 in the mix that I had.
Plus! If your "Fit Club" email is different than the email you signed up with on Steeple Media, then check that one because thats what I had to go off of.
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A Fit Clubber asked me for more information about additives.
Here is just one information site on what is permitted to go into our food and what nasty diseases or effects they have.
Try to avoid as as possible of the nasty ones. Some are ok - like added Ascorbic Acid (Vitamin C)