scoutmom's Journal
With apologies to Frankie:
Regrets, I've had a few;
But then again, too few to mention.
I did what I had to do
And saw it through without exemption.
I planned each charted course;
Each careful step along the byway,
But more, much more than this,
I did it my way.
Yep, I did Fit Club, but I did it my way. I didn't do it to lose weight (although I
lost a few pounds). I didn't do it to
please anybody else. I did it just for
me as a lifestyle change. And it worked. It is now automatic that I make those healthy
choices Sandi asked for each week. I no
longer look for the closest parking space (unless I'm really, REALLY in a
hurry). I bought a set of hand weights -
and yes, I'm using them! If I feel the
urge to snack I ask myself "are you really hungry, or just bored?" Hey, so what if I get strange looks for
talking to myself? It's a question that
needs to be asked! I won't go to lunch
until I've walked at least 2,000 steps.
Fit Club got me started, having Old Jersey Girl for partner helped me
stay on track.
And now, the end is near;
And so I face the final curtain.
My friend, Ill say it clear,
Ill state my case, of which I'm certain.
I've lived a life that's full.
I've traveled each and ev'ry highway;
And more, much more than this,
I did it my way.
One of the aspects of the Fit Club is making healthy choices. Taco Bell has made it easier for you to "choose wisely" (doesn't that always make you think of the Indiana Jones Pepsi Commercial with the Templar knight...but I digress).
Check out the new Fresco menu from Taco Bell: http://www.tacobell.com/fresco/
You'll find nine great choices, all under 350 calories and all with 8 grams of fat or less. Some are as low as 150 calories. And, most importantly, they taste GREAT! Tender meat, fresh lettuce, zesty pico de gallo. Yum!
Now, if you want to try out a few regular menu choices, and see how they work out, you can go here for the Taco Bell Nutrition Calculator. Plug in what you're thinking of having and you can compare it with various options. For example, let's say you decide to get the regular Chicken Ranchero taco. That's 270 calories and 14 grams of fat. Leave off the spicy avocado dressing? You've just dropped 80 calories and 8 grams of fat! Have it off the Fresco menu (which also takes off the shredded cheese) and you're down to 170 calories. Excellent! You can also see what you'd be adding if you wanted EXTRA something on your choice.
I needed something quick for lunch today, since I spent most of the time at parent teacher conferences. So I cruised on through and grabbed the Fresco Chicken taco and headed back to work. It was quick, it was easy, it was good - and I stayed well within my goals for today.
So, if you're looking for something tasty, satisfying AND healthy, you should "think outside the bun"!
Ha, ha, thought you got rid of me with the original SFC? No such luck!! So long as there is fitness to be had, I'll be there. (Man, am I lame or what!)
Okay, let's be serious now folks; fitness is a serious matter for everyone. I've made it through the first week of the "new and improved" SFC2 and I'm on a roll. What's different this time than last? Well, first of all, I found I have gotten past my turning to "comfort foods" when I get upset or stressed. And this was a banner week for that. We implemented a new student system for the school district and it's time for mid-term progress reports and we are finding a LOT of problems.
But, I seem to have finally gotten myself in the right frame of mind to deal with it without hitting the ice cream and cookies. How? Well, even though I don't have the whole weight thing straightened out yet, it seems good habits are paying off. I would much rather work the stress out, than binge it away.
Exercise and a good book are an awesome way to beat the workday blues!
The new weight loss pill Alli is now available at your local Walgreens and other pharmacies. Is it worth it? What are the side effects? How much does it cost?
This information is courtesy of Dr. Donald Hensrud at Mayoclinic.com
Is Alli the solution to your weight-loss woes? A Mayo
Clinic specialist discusses the effectiveness of Alli, an
over-the-counter weight-loss pill.
Donald Hensrud, M.D.
Another drug is available soon to aid your weight-loss efforts, but
this time you don't need a prescription. Alli (pronounced AL-eye) is
meant for overweight adults who are struggling to shed excess pounds.
With its easy access and weight-loss promises, is Alli your answer to
losing weight permanently?
Here, Donald Hensrud, M.D., a preventive medicine and nutrition
specialist at Mayo Clinic, Rochester, Minn., answers common questions
about Alli.
What is Alli?
Alli is the reduced-strength version of orlistat (Xenical), a
prescription drug to treat obesity. It's approved for over-the-counter
sale to overweight adults 18 years and older. Alli is meant to be used
in conjunction with a low-calorie, low-fat diet and regular exercise.
How does Alli work?
Alli promotes weight loss by decreasing absorption of fat by the intestines, which reduces the number of calories you absorb.
Lipase, an enzyme found in the digestive tract, helps break down
dietary fat into smaller components, so it can be used or stored for
energy. Alli works by disabling lipase, which prevents the enzyme from
breaking down the fat while it's in your digestive tract. The
undigested fat continues through the intestines and is eliminated
through bowel movements.
Alli is taken with fat-containing meals, up to three times a day.
Because of how Alli works, it's recommended that you eat no more than
15 grams of fat with each meal. Eating higher amounts of fat can cause
unwanted effects, such as urgent bowel movements, diarrhea and gas with
oily spotting.
How much weight could I lose using Alli?
Alli can help you lose weight, but the weight loss likely won't be
great — perhaps just a few pounds more than you would lose with diet
and exercise alone. Only a small number of studies have evaluated the
effectiveness of Alli. And many of the weight-loss estimates are based
on studies conducted on its prescription-strength counterpart, Xenical.
The average weight loss for prescription-strength Xenical is modest
— about 6 pounds greater than diet and exercise alone after one year.
So at half the strength, Alli could conceivably result in an average of
3 pounds lost in a year in addition to the approximately 8 pounds you
could expect to lose from diet and exercise alone.
What are the side effects?
You may experience bowel changes when taking Alli. Ads and marketing
materials refer to these changes as "treatment effects." These side
effects can include:
- Gas with an oily anal discharge
- Loose stools or diarrhea
- More frequent bowel movements
- Hard-to-control bowel movements
These bowel changes result from the undigested fat going through
your digestive system. You can limit the side effects by eating a
low-fat diet.
When shouldn't I take Alli?
You shouldn't take Alli if you:
- Are at a healthy weight
- Are taking cyclosporine
- Have had an organ transplant
- Have problems absorbing food
The drug also may pose risks for anyone who takes blood-thinning medication or has diabetes or thyroid disease.
Orlistat decreases the absorption of certain fat-soluble vitamins —
for example, vitamins A, D and E. If you're taking Alli, you need to
take a daily vitamin supplement (at a time different from when you take
Alli) to prevent potential nutrient deficiencies.
How long do I need to take Alli?
According to the manufacturer, most weight loss occurs within the
first six months. Many people who take medications to lose weight
regain the weight they lost when they stop taking the medication.
Therefore, to keep the weight off, many people continue taking
medications indefinitely along with eating a low-calorie diet and
exercising regularly.
How much does Alli cost?
A starter pack, which includes reference guides, a daily journal and
one month's supply of medication, is about $60. A refill pack with a
40-day supply of capsules is about $75.
How does Alli fit into a healthy weight-loss plan?
As you consider Alli as a weight-loss aid, make sure that you make
every effort to exercise, change your eating habits and adjust any
other lifestyle factors that have contributed to your excess weight.
Alli isn't the easy answer to weight loss and is meant only to
supplement — not replace — a healthy diet and regular exercise.
Work with your doctor to evaluate the potential benefits and risks
of Alli or any other weight-loss drugs. As a team, you can create the
most effective weight-loss plan for you.
This is scoutmom now:
Just a note - in our area, the retail price is $59 for a 90-day supply. Will I take it? I don't know. I certainly qualify. And I do eat a lower fat diet. But is it right for me??? I think for now I will stick with the tried and true reduced calorie, reduced fat, increased exercise lifestyle I have.
Want a good workout? Do some yard work! Mow the lawn, weed the garden, trim some bushes. Not only are you burning tons of calories, you are out in the fresh air and sunshine. And when you're finished what do you have? A nice looking yard and the satisfaction that your workout actually accomplished something. How's that for a bonus?
Now, I don't have acreage - my yard is 42' x 210', but it involves not only mowing, but lots of trimming. Gotta love that Weed Whacker! And we've had some really good growing weather so not only the plants, but the weeds have shot up like crazy. When I was done with that, I planted a few perennials and spread some mulch.
The great thing about owning a piece of property when you're trying to get yourself in shape is that it provides LOTS of opportunity for you to do so. If you're not mowing, you're raking or shoveling - or cleaning, painting, repairing....you get the picture.
What if you AREN'T doing this as a workout? Bummer!
While preparing for tomorrow's semi-final round, I have been listening (excessively, I fear) to my POTC soundtracks. Now, I haven't picked up the new one yet, but I did make a great rediscovery on my POTC: Dead Man's Chest soundtrack.
Track 12 - He's A Pirate - Tiesto Remix is just over 7:00 minutes long. And it is a wonderfully, energetic, upbeat, driving version of the song. And in 7 minutes, you can certainly get your heart rate up to your goal rate. What a great start to a workout.
Now, my CD happens to be from Best Buy, so the Tiesto Remix is followed by two Best Buy Exclusive Bonus tracks - the Pete n' Red's Jolly Roger Radio Edit and He's A Pirate - Chris Joss Ship Ahoy Tribal Mix. Together that adds up to 20 minutes of pulse-pounding, body-moving sound.
Of course, there isn't much on either of the CDs that wouldn't serve you well for a workout, with its edgy beat and strong bass, it's built on the one-two-three-four that seems to find its way into just about every successful workout.
So, grab your boom box and clear the decks!! And don't forget, every one of those jewel cases also features the intense stare of the man himself!!
Arrrrrr!!
Okay, I know this may seem like a weird post for someone participating in the Fit Club, but stay with me on this. I started this out by getting on the scale every day, sometimes several times per day. I was completely obsessed with the "
numbers". Then came the day when I was running late (yeah, okay, never heard the alarm go off) and I had to just get ready and head out the door for work. It was also the morning that my pants fit. Not just fit better, but FIT. Wow, I was so excited. I couldn't wait to get home at lunch time and get on the scale and see how much I had miraculously lost overnight. I didn't eat or drink anything all morning. Came home, got on the scale, BAM! It said I had actually GAINED a pound. What?!?! I picked it up, shook it, got on again. Same thing. Moved it around the bathroom to find a "better spot" to weigh myself. Nope, still up a pound. Stupid scale. What the heck? I was terribly disappointed. I just couldn't believe it. How could that be? How could I have gained weight but my clothes fit like they hadn't in...forever?
I spent a lot of time thinking about it and that's when I realized something. What I was trying to do was more than just lose weight, it was also to get fit. And that's exactly what I was doing. I was exercising, eating healthier and smarter, and getting myself fit. I no longer had to lie down on the bed to zip up my jeans when they came out of the dryer. I was pulling my belt in another notch. I had more energy.
I was getting fit! So now, halfway through this thing, I get on the scale once a week for my weigh-in. I own it, it does not own me. I gauge my progress towards "fitness" with how I feel and how my clothes fit. And, I've actually reached the point where I can wear clothes I had shoved in the back of my drawer for "maybe someday" (like the Scout shorts!). In fact, I'm going out today to get myself a new pair of jeans (which is really cool since I won them as a weekly prize in the Slim-Fast contest!).
When I first heard about Fit Club, I thought "Great, I want - no, NEED - to lose weight. This is perfect. I want to get down to 140 lbs." And then I started really thinking about it. I weighed 215 at the time, that would be a 75 lb. weight loss. Oh, man, 75 lbs? And suddenly it was overwhelming.
So, I thought about it some more. Sure, I'd love to get back to 140 lbs. I'd love to get back to the 120 lbs I was back in 1990, for that matter. But it took me years of bad habits to get where I am today. How in the world did I think I could lose it in a few months. I kept thinking about that little tag line at the bottom of the Nutrisystem commercials "Results not typical". And that's exactly how I needed to look a things.
I needed to set attainable, realistic goals. One that I could reach - not necessarily easily - with some good lifestyle changes. My first goal became breaking the 200 barrier. I remember how depressed I was when I passed it going the other way (and I was pregnant at the time so I had an "excuse"). It was devastating. So, why not set that as my first step going the other way? And that's what I did.
By the time Fit Club started, I had already lost 6 lbs, so I only had 9 to go. It's been a slow crawl, but the scale is moving in the right direction - and it's going to keep moving that way.
Just remember if you are thinking about starting something, make sure you don't set yourself up to fail by setting a goal that is too far out of reach to start.
I was ravenously hungry yesterday, and wanted something special. But not salty snacks or sweets. What I wanted more than anything was a big bowl of vegetable soup. Since I have an hour for lunch, which allows me to go home and let the dog out each day, and since they built a new grocery store just blocks from my home, I decided to see what I could do about that craving - one that a month ago would have been for something totally different, not a healthy lunch like soup.
So, into the store, grab a head of cabbage, zip around to the soup aisle and buy some Orrington Vegetable Soup base (awesome stuff, by the way - and it's low cal/low fat, too) and home I went. Water into the pot, soup base in, chop up the cabbage and add some of my dried vegetable mix I get at the Spice House. It has carrots, onions, tomatoes, parsley, etc, etc. The house smelled wonderful as it cooked. When it was done, into a mug and back to work. It kept me going all afternoon.
Then came dinner time. Since it was Monday, and that being Scout night, I needed something I could make for everyone that didn't take a lot of preparation. I had planned on having Swedish meatballs (for quick nights like this, I keep a bag of the frozen ones on hand). While I was cooking up a sauce for them, I read the back of the bag. Holy cow!! Six lousy little meatballs is 260 calories!!! And that's without sauce or noodles. No meatballs for me, that's for sure.
So, I grabbed a chicken ***, cut it up, got my leftover soup out and tossed it in. Excellent dinner. The thing is, the kids all complained because I had the soup and they didn't. Sorry guys, I promise to make more next time.
Hershey's makes a wonderful product (yeah chocolate, DUH!) that is the perfect moment for me in my new "eating healthier" lifestyle. They're called Hershey's Sticks and I am particularly partial to the Rich Dark Chocolate flavor. Mmmmmmm.
Not only are these tasty Hershey's chocolate, they are sized so there are only 60 calories per stick and being dark chocolate, they are a natural source of flavanol antioxidants. Studies show that dark chocolate can lower your blood pressure by an average of 5 points systolic, 3 points diastolic. And, as you know a study in the Journal of American Medical Association (Nov. 10, 2004) found that Norvasc (amlopidine) and Vasotec (enalapril) - two of the more popular anti-hypertensives, lowered systolic by 5 points and diastolic by 2.5 points. And this is Hershey's chocolate, so it is not only tasty, it's less expensive!
I keep my box in the freezer, so it has a nice crunch when I bite into it, then I let it slowly melt in my mouth. As it says on the box, "Best of all, each stick is individually wrapped, sized to perfection, and 60 calories or less for convenient, indulgent and guilt-free enjoyment." They also make mint and milk chocolate flavors.
Now I can keep chocolate as part of my healthy lifestyle and not feel I'm depriving myself. In fact, when I have a piece, I am doing something heart healthy! How cool is that.
I decided to try something new. We've all seen the vitamin-enhanced or caffeine-enhanced waters. Now, Coke gets into the act. They've come out with Diet Coke Plus. Plus what you ask? Plus vitamins and minerals.
They had the little 12 oz. bottles on special yesterday at the store, 2/$1 so I thought "what the heck, it's only 50 cents" and I bought one. How does it taste? Pretty much like Diet Coke. But here's the deal for 12 oz.: Zero calories, 40 mg of sodium, 25% of your daily requirement for niacin, Vitamin B6 and B12 and 15% of your daily requirement for magnesium and zinc. Not bad for something I would drink anyway.
Of course, the real kicker is going to be what they actually charge for it when it comes out in cans. Will it be the same as their other products (way overpriced) or will it be priced like other enhanced health drinks (way WAY overpriced)? If it's the same, I might just make it part of my purchases. I don't drink a lot of soda, generally one can per day or less. And I probably wouldn't drink this every day, since I am more of a lemon or lime with diet anything kind of person. But who knows? In any case, if you're a soda drinker anyway, this is a good way to get a boost of some essential vitamins and minerals.
I felt so guilty today. I was really good until we had our scout outing tonight. Just a fun night at the arcade - with pizza. I wasn't going to have any. I was going to be really, really good. Just a bite, maybe. Well, just one piece. Oh, what the heck, two pieces. Two hours later, when I came home, I just had to try a piece of the chicken I had made before I left. Caribbean jerk marinated. MMMMMMMM.
Then, I figured, I'd already blown it, so I added a cookie. When I went in to log everything, and I do mean EVERYTHING, I found I had made it with six calories to spare! It seems that I have gotten much better at being good. So much so that if I stray one day, I haven't totally derailed myself.
The result? I am even more motivated to be extra good tomorrow.
Today I raked, mulched, weeded and planted. All in all, I spent two hours AT LEAST out in the yard getting old leaves out, cedar mulch down, bulbs in and seeds planted for cold weather crops. I put in radishes (both Sparkler and oriental), sugar snap peas, two types of leaf lettuce, half-long carrots and scallions.
In about a month, I'll be eating radishes. About two weeks after that, I'll be having the first lettuce. That is, assuming, I am able to keep the rabbits and squirrels (grrrrrrrrr) from eating everything as it comes up.
But, for right now, I got a really good workout, plus the satisfaction of a job well done. Just 30 minutes of gardening burns 216 calories. Thirty minutes of raking? 192 calories. I love gardening and working outdoors.
When I was finished, I felt great!
Okay, so I don't have the most awesome exercise equipment. But, I found you can still get a great workout with a little improvisation.
I decided to do some stair steps. I wanted to do something to 'kick it up a notch', so I grabbed to cans of tomato soup - just the right size to hold onto. To the basement stairs! (Not quite as cool as "To the Bat Cave!" but hey...)
I started out with 50 reps. Left up, right up, left down, right down. Swinging my arms and counting it out at the briskest pace I could manage. When I finished, I had to literally crawl up the stairs. I added 5 the next day, and 5 again yesterday. I'm going to keep adding 5 at a time until I can do this for a full 30 minutes. I'm also doing something I've always called "black cats". Down on all fours, arch your back as you bring your right knee to your chest, then extend it all the way back. Repeat till you're ready to collapse, then onto the other side. Of course, the point of collapse comes REALLY quickly when you are first starting.
Popcorn is a great filler. I bought some butter flavored popcorn salt, so I add just the tiniest bit of melted butter or margarine so the salt will stick a little and a small bowl fills me up. And if I really need something sweet, 5 small jelly beans are only 20 calories. Or just a square of chocolate.
Where are am I so far? Since Monday, I have lost 1.5 pounds. Woo hoo!!
Photos will be up later, but here's how the weigh-in went this morning:
Go in the bathroom, lock the door, get out the scale. Move the scale, unlock the door, go get the camera. Back to the bathroom and lock the door again. Get on the scale, focus the camera. Sigh, turn off the camera, unlock the door, go get some socks! Back to the bathroom for a third time. Get on the scale, turn on and focus the camera. HANG ON, I'll be right out!!!
Turn off the camera, unlock the door. Glare at my son as he heads into the bathroom. Wait, wait, wait, wait. Knock on the bathroom door. "Sometime today, please!". Okay, back in the bathroom again, lock the door. Get out the scale he put away. Has to be the only thing the kid has put away the whole year. Get on the scale. Crap, where's the camera?! Oh, never mind.
Focus the camera. Dang, that can't be right. Off the scale, reset it to zero since some very funny person set it to 12 pounds. Back on the scale, focus the camera again. Wow, 209? Really? Totally cool. Snap the picture.
Okay, now to find someone to take the other pictures. Someone? Anyone? Here, kitty-kitty, can you push the button?
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