Once Upon a Thigh: September / October 2007

Table of Contents

Letter from the Editor

Hope to see you tonight at the office: 7PM for Curt Crittendon presentation. We will be on a regular schedule now, Sept., Oct., Nov., for IR Classes the first Wednesday of the month.

Congratulations to Vickie who lost 10 1/2 lbs in 4 weeks and Christine who has lost 50 lbs in the last 6 months. Way to go. This was not an easy endeavor, so great job you two. I know there are others who have lost weight, but I have misplaced my notes or you haven't told me. So let me know. Remember, every 6 months we have a contest. Anyone who loses 10% of their body weight and keeps it off during the 6 months can let me know and they will receive a free make-over or wardrobe consultation. August-March is the next contest period.

I have been intrigued with the Losing for Life program over the last few months. Their motto is "Lives changing for the better." One woman only lost 2 lbs in six months, but she lost 15% body fat and almost 6 inches. She hasn't reached her goal weight, but look at her progress. Another woman lost 23 inches, 22 lbs. and 14% body fat. She still has pounds to go, but both of the women have been making changes in their life that make their life healthier. The participants say "they feel better."

Remember that even a 7% weight reduction can cause a significant decrease in risk for developing diabetes.

News for the Men in Your Life

Make sure the men are getting their PSA checked yearly. (That is the prostate test.) Then compare scores. New information states that if the PSA increases 0.75 in one year, this could be an early predictor of prostate cancer, even if the values are within the normal range. An increase of 2 points in a year is serious and you should consult your doctor, even if the value is still within normal limits.

So What About Energy Bars?
  • Flavor and Fiber
    • 130 calories, 4 grams protein, 12 grams fiber
    • Like an oatmeal cookie
    • $2.00 for 1.4 ounce bar
  • Clif Bar Chocolate Chip
    • Cheaper at $1.20 for 1.7 ounce
    • Tasty, but very chewy
  • Larabar Jocalat Chocolate
    • Nuts pack heart healthy mono and polyunsaturated fats
    • 190 calories, 5 grams protein, 5 grams fiber
    • $2.00 for 1.7 ounce bar
  • Luna Bar S'Mores
    • Nice and crunchy, but not for chocoholics
    • $1.30 for 1.69 ounce bar
  • Powerbar Nut Naturals Fruit and Nuts
    • Just right mix of almonds, peanuts, and strawberries
    • Carbs 20 grams, 210 calories, 10 grams protein with 3 grams fiber
    • $1.50 for 1.58 ounce bar
You can find cheaper bars, just look at the labels. What is the sugar content? Remember to divide sugar by 4 to find out the number of teaspoons of sugar in the item. When you eat high calorie or fat or sugar items, savor each bite, slowly so that you do not end up wanting more because you ate it too fast.

4 Steps to Lightening Up -- De-clutter your Mind -- Real Simple Magazine
  • Get started
    Throw out the physical stuff. Go through your drawers (especially in the kitchen), wallet, and purse, and toss anything that depresses or diminishes you or just plain clutters up your life. Make a list of what you've thrown out or given away. Every time you look at it, you'll feel good.
  • Examine your mental clutter
    Make a list of the old convictions, fears, negative assumptions, past mistakes and depressing voices that weigh you down.Commit to letting them go.
  • Add up the items on both your lists and keep going until they total 50
    Remember magazines and catalogs count as only one thing.
  • Review your list of mental throwaways every morning for at least 2 weeks
    Recommit to eliminating them from your day to day thinking. At the end of everyday, congratulate yourself on the progress, however slight, you've made. I bet you're feeling lighter already.
Exercise

Sorry to mention an eight-letter dirty word. It is the easiest form of exercise and does great things not just for the body but also the mind. Soren Kierkegaard, a 19th century Danish philosopher, said "Every day I walk myself into a state of well-being and walk away from every illness."

As I have begun walking again, I truly believe that statement. I am able to think more clearly at work and also am more peaceful throughout the day.

Buy one of those pedometers to check the amount of steps you are taking. Most Americans only complete 5,000 steps per day, but our goal should be 10,000. You can go to www.pedometer.com and purchase one for $20.00 or go to Walmart/K-Mart. Brisk walking burns 460 calories an hour while moderate walking just 280.

Women who listened to music while walking lost more weight and body fat and stuck to their routines more consistently.

Women who walked briskly for 45 minutes each day, 5 days a week got fewer colds.

Exercise needs to be changed monthly to help your body continue to burn those calories. You can increase the amount of exercise, speed walk for a few minutes, increase the pounds you lift, or totally change from one type to another.

Yoga

If walking or other exercise techniques do not appeal to you, I would suggest giving Yoga a try. There are tapes at the library as well as classes in the community. Many studies indicate the healing power to mind and body when we do meditation.

Dietician Help

I highly suggest talking with the dietician at the hospital at least once to give you some ideas on eating JUST for YOU. Your insurance usually has some education dollars for you to use. I would suggest doing a diet history for three days of everything you eat and how much and then calling for an appointment. If you don't have insurance or if it isn't covered, then please call and check the price. As I remember, it is quite reasonable.

Flu Shots

REMEMBER TO GET YOUR FLU INJECTION. We will be giving them in OCTOBER. IF you are 60 or older and not on Prednisone, I would suggest a one time of Zostavax to protect against Shingles. Both injections can be given at the same time.

10 Commandments of Shoe Shopping
  1. Buy for your bigger foot.
  2. Get re-measured as you age or gain or lose weight.
  3. Don't forget to wiggle; there should be 1/4-1/2 inch between the tip of your longest toe and the top of the shoe.
  4. Do the bend test: Hold heel of shoe in one hand and the toe in the other and twist. The shoe shouldn't bend. That way your foot's natural curve is more likely to be supported.
  5. Shop at the end of the day when your feet are the largest due to swelling.
  6. Wear the right socks or stockings when trying on your shoes. Socks for athletic shoes.
  7. Test the shoe padding: Walk on non-carpeted floor. Cork is good cushioning.
  8. Don't expect shoes to stretch. It either fits or it doesn't. Leather has a little give, but must be stretched for at least 24 hours using a special solution.
  9. Let fit, not size, be your guide.
  10. Go for variety in heel height, style, and fit so you can rotate them. Shoes with a heel height of 2" or less are less likely to cause problems with the knee or stretch your Achilles tendon. Look for 1/4"-1/2" heel.
10 Foods to Stay Away From
  1. Pepperidege Farm Original Flaky Crust Roasted Chicken Pot Pie: Sounds great, but has 510 calories and 9 grams saturated fat, 9 grams trans fats. But that is for 1/2 pie, so double those numbers if you eat the whole thing.
  2. McDonald's Chicken Selects Premium Breast Strips: No healthier than Chicken McNuggets. 5 strip order has 630 calories and 11 grams of fat. That is the same as a Big Mac except the burger has 1,010 mg of sodium. The selects have 1,550mg even without the salty sauce.
  3. The Cheesecake Factory's 6 Carb Cheesecake: Has 6,120 calories, same as the original cheesecake. Just like an 8 ounce prime rib for dessert with 29 grams of saturated fat; 1 1/2 days supply.
  4. Dove Ice Cream: 1/2 c serving = 300 calories with 8-13 grams saturated fat (1/2 days allotment).
  5. Mrs. Field's Chocolate and Walnuts Cookie: More than 300 calories; saturated fat as much as a 12 ounce sirloin steak. Also has 6 teaspoons of sugar.
  6. Starbucks Venti 20 Ounce Caffe Mocha: It is like a quarter pounder with cheese in a cup. It has 490 calories and 16 grams of bad fat.
  7. Burger King Quad Stacker: 1,000 calories and 30 grams of saturated fat, 3 grams of trans fat and more than a day's sodium allotment.
  8. Campbell's Chunky, Select Condensed Soups -Red and White Labels: Brimming with salt. 1/2 can has more than half of the daily quota for salt.
  9. Chipotle Chicken Burrito: 2,280 calories, 19 grams saturated fat -- Wow.
  10. Mint Chip Dazzler at Haagen-Daz: Stores 3 scoops ice cream and a host of other great things to bring calories to 1,270 and 38 grams of saturated fat. That is two days worth of fat. It is like a portable T-bone steak with Caesar salad and baked potato with sour cream.
Change the above 10 for these 10:
  1. Sweet Potatoes: Great microwaved or baked
  2. Grape Tomatoes: Sweeter
  3. Fat Free or 1% Milk
  4. Broccoli
  5. Wild Salmon
  6. Crispbreads: Rye crackers, like Wasa, Ry Krisp, and Ryvita; loaded with fiber
  7. Microwaveable or 10-Minute Brown Rice
  8. Citrus Fruits
  9. Diced Butternut Squash: Each 1/2 cup has 5 grams of fiber.
  10. Prewashed, precut bags of greens: Spinach, kale, broccoli rabe; great to add to a salad.
Thought for the Day

"As we grow older and realize more clearly the limitations of human happiness, we come to see that the only real and abiding pleasure in life is to give pleasure to other people."

-- P.G. Wodehouse

Don't forget to tell a friend about Once Upon a Thigh!