World-Class Fitness in 100 Words

World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.

I. Love. Fruits!!!

Hey All! Jillian here!

So, this may be a bit random (and for those who know me well, know that random is how I roll), but I thought I would take a personal blog here to talk about what I've been doing exercise-wise and also some of my FAVORITE foods to be eating recently.

LET'S DO THIS!

Too much enthusiasm? My apologies...I've been eating a LOT of fruits and veggies lately and have added daily vitamins, which have definitely changed my attitude and given me LOTS of energy! <3

So I guess I'll start with my new love of fruits and veggies. I just have to tell you all about my awesome lunch/snacks that I packed for myself today. Can I tell you how it's such a habit now to throw in 2 fruits for snacks when packing my lunch now that we've been on this diet for a few weeks? There's something so comforting knowing that I have that apple or plum or banana or whatever I decide that morning in my bag for that sweet snack. You know me...I have a sweet tooth, so fruits are great for me. A guilty pleasure for me? Either for breakfast or lunch, cutting up fresh strawberries and adding it to Dannon's Light & Fit Nonfat Vanilla Yogurt. Delish!!! I'm also big on eating carrots. I love em. Carrot chips are so fun for some reason. I think it's the cut...reminds me of potato chips. Trust me, I love potato chips as much as the next person (mmm...Doritos...) but making that substitution is actually really filling! Plus I don't feel like a giant blob of grease after eating a whole bag of Herr's Kettle Cooked Potato Chips if I substitute them for carrots. Sorry...was the grease blob too much of a visual? I will move on.

I'm going to talk a bit about my exercising habits.

So last November, I decided that my lazy self needed to join a gym, so I signed up for my local Bally's and what do ya know? They had a discount for first time members on trainers! I couldn't pass up on this deal, so I was fortunate enough to have 12 sessions with Greg. Greg was awesome. I miss Greg. *sniff* I'm okay... Now, I understand that not all of us are able to afford a trainer, and let me tell you, if I hadn't gotten that deal, I never would have been able to either! But the main benefit that I got out of it was learning the different workouts that I normally wouldn't have learned on my own. Definitely changed how I work out and I am so grateful!

Now, my workout mainly consists of doing a minimum 3 cardio workouts a week along with a minimum 2 hours worth of Core/Muscle Training. For my own personal cardio workouts, I do 30 minutes minimum on the treadmill going at a constant speed. I've heard from friends and other workout plans that it can be extremely beneficial to vary your speed, but I like going that constant speed. This helps my endurance and after a few weeks, I was able to increase the speed bit by bit, so I'm now running much faster than I was back in November. This also helps me because sometimes my "Sunday Treat" is to go for a full hour on the treadmill and having that endurance of going at a constant speed helps me continue on that full hour. I love it. But I may be a bit of a freak...not everyone likes running. In fact...most people absolutely hate it. As Elizabeth commented (and I agree with), if you are just now beginning to exercise, start out by doing 30 minutes 3 times a week, but start at a walk. You can always build up to a run.

Now, I also do Core/Muscle Training which can get very specific and detailed, and I won't bore you all with. Basically, this training helps tone muscles and give you the shape you want. It's a lot of ab workouts, arm workouts (including backs and shoulders) and leg workouts. If anyone was interested in specific techniques, let me know and I can definitely post something weekly or even daily!

Wow...I'm a blabber. I'm so sorry. This is a horrible habit of mine. I'm trying to stop. But as you can see, it's tough! I mean, you can go on and on and on and just have so much to say that before you know it, you have all of these paragraphs and the longest blog ever. Wow...see!!! It happens!!!

I hope you all are having a great start to Week 3!! If anyone wants specific tips/suggestions, feel free to ask either Elizabeth or myself!!

<3

Jillian

What is it that we do?

What is it that we do?
We workout in a box with open space because we move fast, we move hard, and anything that is unnecessary is left outside the box.
We workout in a box with no air conditioning, with garage doors, with the heat down low. 
Our box may seem uncomfortable to others, but to us it is home and to us, this is where we are re-built.

We leave our baggage at the door. 
When we walk through the doors of our box all the negativity is left behind. 
All our problems are left outside, and if we carry these into our walls we will be approached by someone to change it or leave. 
We don't bring down others, we lean on each other and understand that team work will lead us to achievement.

We leave our phones, our emails, our text messages outside. 
These are not allowed inside, because what we do here is train. 

We get exposed and we appreciate this. 
Not everyone can deal with the fact that they are not good at something, let alone attack it each day. 
We look forward to these situations and understand that until we address our weaknesses we will never truly be as strong as we can be.

We pick things up and we put things down. 
We often do this fast, in high volume with loud ass music and half naked (optional).
We yell, scream, bleed, tape, chalk, moan, sigh, laugh, cry, high five, congratulate and inspire… and we do this everyday with the fire burning inside our bellies.

We talk to the person next to us and cheer on the person across the room from us.
We know that if we slack, if our form is off or if we are half assing it, then we WILL be called out.
We understand about our bodies, we understand the importance of sleep, that we need intensity, we need strength days, we need aerobic sessions. 
We understand that there is no easy road to success and we are willing to hike this path with our buddies on our backs if necessary.

We train where there are no mirrors, there are no TVs, there are no distractions that can cause us to be less of an athlete.
We workout because we are the exception.  Our kids are the exception, and they will follow in our steps.
We workout because we were always told we couldn't.
We do things that we never could. 
We understand that our limitations are only thoughts and we don't have these thoughts.

We workout and say why not… you workout and say why?
We workout with professional athletes, grandparents, special forces, kids, adults, friends, family, and fighters
We workout because we are all equal and the only thing that separates people is their belief in themselves.  We all believe in ourselves.
We believe in each other.

We workout because there are no excuses, there are only opportunities to become better than yesterday.
We workout because we are not going to end up in a home; we will be 100 years old and still enjoying iife.
We workout because we love to and if we don't show up then we will be asked why?
We workout where we are judged.  We are evaluated and we are held to the highest of standards. 
Where we workout, if this isn't happening then we will have coaches helping to get us to this point. 

We understand that mediocrity is for those who are not willing to take the next step, and we are all taking leaps and bounds.

We are Healthy Chasers… who are you?
(inspired by practice crossfit and CrossFit Milford, Connecticut)

Well I'm eating out tonight...there goes my diet! Or, does it...

So, if you're like me, when it comes to eating out, my healthy diet tends to go right out the window. But you know what? It really doesn't have to! Elizabeth has been kind enough to pass along some amazing tips from the Mayo Clinic to help us feel as if we are not cheating on our diet! Yay! Here are some of those great tips with, of course, some added comments/commentary from yours truly. Enjoy.

Avoid oversized servings

You don’t have to eat EVERYTHING on your plate...wait...I don't? Oh yeah! They have take home containers! A good tip: put half of your meal in a take home container before you start eating (I'm definitely going to try this!)

Ask for the lunch size even at dinner. You know...I've never tried to ask about this, because a lot of the times, their lunch and dinner menus are the same. My own personal suggestion: If they have the half sandwich, half salad option that would normally be served at lunch, choose that option. I mean, sometimes those sandwiches are too darn big anyway! Dear Restaurants: I don't need a chicken sandwich that is as big as my head. Love, Everyone.

Substitute an appetizer for an entree. Yeah...I love doing this option. However, sometimes I tend to go for that greasy appetizers (helllloooooo buffalo wings!). If I go down that route, I try to go for a less greasy/fried option.

Split a meal with a companion. I'll give you a scenario that I just witnessed with two of my friends. Both were craving the pasta with chicken at the restaurant we were dining at and each ordered their own bowl. What happened? Both ended up with take home containers. Pasta specifically is a great thing to split because you'll both still be getting the protein from the chicken and will still fill up from the pasta!

Decisions, Decisions...

Here's some suggestions when trying to choose the best option:

DRINKS: It's good to order any of the following: Water, Club Soda, Diet Soda, Tea, and Coffee. Dinner with the girls? Or guys, if there are any dudes reading this...or if you're going out on a date...or maybe if you had a long day at work...well...whatever your reason, if you want to indulge in that alcoholic beverage, limit yourself to just one. Yes...even those calories in those Bud Light Limes you love so much add up. Or if you're like me...Margaritas...or Sangrias...mmm...Sangria...

APPETIZERS: Try the tossed green salad – skip creamy dressings altogether and ask for an olive oil based dressing ON THE SIDE – avoid cheese, eggs, or meat as salad toppings UNLESS you are having a salad for your main course in which should add a low-fat, grilled or similarly prepared protein. Avoid bacon bits and prepared salads with mayo like potato salad.
Other great appetizer choices are shrimp/seafood cocktails but skip the cocktail sauce and use fresh-squeezed lemon for added flavor instead. Huh...thinking about shrimp and seafood now makes me want to go to a sushi bar...this is getting me way off focus...coming back now...alright I'm good. (….sushi....)

SOUPS: If you want to go the soup option (maybe if you're going for the Soup & Salad combo) chowders, creamed, and pureed soups are the ones you want to avoid. All soups are actually extremely high in salt, so it's usually best to avoid them altogether. But, choose the broth or tomato based soups for the healthier options.

BREAD: Possibly the hardest thing I ever do (especially if there is a large breadbasket...I'm looking at you, Olive Garden), but only take ONE piece of bread. And make sure it's whole grain. Or just don't go to Olive Garden...I swear, there's something in those breadsticks.

ENTREES: Choose a baked, broiled, grilled, poached, roasted or steamed entree. Ask that dishes be prepared without extra salt, butter or oil. Meats and vegetables sauteed or stir-fried in a small amount of oil, broth or water are usually lower in fat. Trim any visible fat off meat and poultry – and eat only a portion that’s the size of a deck of cards.
Avoid entrees that are fried, fricasseed or creamed, and those sauteed or stir-fried in heavy oil. Steer clear of broasted, stuffed, buttered, breaded or basted entrees, as well as gravies. If the name of an entree contains the term "au gratin," "a la king," "Alfredo" or "parmigiana," choose something else. Always ask for sauce to be served on the side.

SIDE DISHES: Choose vegetables and fruit. Baked potatoes, boiled new potatoes and rice also may be good options. Skip the french fries, potato chips and onion rings, as well as vegetables slathered in cheese or cream sauces. Top your potatoes with salsa (mmm...salsa...) instead of butter or sour cream. Most restaurants will substitute a healthier side dish if you ask.

CONDIMENTS: Choose fresh tomato, cucumber and lettuce for sandwiches. Avoid olives, pickles and sauerkraut because of their high salt content. Use ketchup, mustard and mayonnaise sparingly, and use pepper or lemon juice in place of salt.

DESSERTS: Wait before ordering dessert to let the main course settle. It takes a while for a feeling of fullness to register in your brain (take it from experience). If you can't resist dessert, though, choose fresh fruit, gelatin, sorbet, sherbet, fruit ice, meringues or plain cake with fruit puree – and always ask for two (or three) spoons! Wait...what??? No CHOCOLATE??!! As much as it pains me to agree with this, it's rare that any restaurant will have a dark chocolate option. And if they do, it's never in a healthy portion. So yes, when out, and getting your (gulp) chocolate-less dessert, go for these options.

Okay, so we've tried to give as many suggestions/options as possible, so hopefully on your next dining out experience, you can take a few of these tips with you! Questions, suggestions, comments, etc? Let us (and everyone else) know in the comments field!

I hope everyone has a wonderful weekend and looking forward to next week when we start...wait for it...EXERCISING!!! Yaaaaaaay!!!

Jillian

It's Not About the Calories....

Hi Healthy Chasers,

We're going to take a break from the traditional blog post to ask you to share some of the things you have liked or disliked about the challenge so far. We will be adding in the component of exercise starting this coming Monday since you have all had a chance to focus on just the Meal Plan for the first two weeks.

Are you bored with your food choices already? What have you done to keep things interesting food-wise? Have there been temptations along the way? Is there someway you prepare either mentally or physically when you have these temptations or food challenges? Does anyone feel like they are getting more used to eating this way? Have you started to notice that your body does not crave the sugar/salt/starch? Are you feeling more energetic? Sleeping better? Change in mood? Post thoughts and observations to comments.

I started this "meal plan" last June just at the beginning of the season of graduation parties, weddings, cookouts, etc. so planning my meals around all of these festivities was quite a challenge. Thankfully, I was able to plan my strategies and make choices that helped me stick to the meal guide for the most part.

Also, to go along with the article Jillian posted in her Twinkie Tweet this AM, here is something else you might find interesting: It's Not about the Calories. 

 Yours in good health,
Elizabeth

World Water Day: 3.22.2011...a day late!

Sorry for the delay in getting this blog post to you, but since water is such an important part of being a healthy human, I still wanted share this info. 

Yesterday was World Water Day, an initiative set up by the 1992 United Nations Conference on Environment and Development (UNCED) in Rio de Janeiro.Currently, we are in the second decade of World Water Day and in the middle of the UN International Decade for Action Water for Life 2005–2015 and the primary goal of this decade is to increase access to water and sanitation to fight disease and imrprove the health and well-being of the world population.

Check out the Water for Life booklet and in the meantime here are some interesting and distressing facts:

• Lack of safe water and adequate sanitation is the world’s single largest cause of illness. 
• Over half of the hospital beds in the developing world are occupied by people suffering from preventable diseases caused by unsafe water and poor sanitation
•  Unsafe water and lack of sanitation are major factors underlying many of the 10 million child deaths every year.
• Increased urbanization is placing an enormous strain on existing water and sanitation infrastructure.
   

We all know that water is essential for life. All organisms rely on water for survival and sustainability. The human body is composed of 70% water by mass and water plays an essential role in the growth and maintenance of our bodies and in many metabolic processes. It is no surprise to learn that water is important for health but what is so important about drinking water and losing weight? 

In the absence or reduction of adequate water intake, the kidneys are no longer able to function properly, and therefore the liver has to step in...you might think that your organs have a nice little buddy-system going on with that, but in fact, the liver's own activity is compromised during periods of dehydration and the liver is responsible for converting fat into energy. Not drinking enough water not only stresses your kidneys and your liver, but it also sets your body up for storing fat. 

As we continue to get healthy, increase our water intakes, and prepare to add an exercise component to the challenge next week think about the nearly 1 billion people around the world who do not have access to clean drinking water. 

If you'd like to do something to help, check out www.water.org, a nonprofit organization co-founded by Matt Damon and Gary White which has transformed hundreds of communities in Africa, South Asia, and Central America by providing access to safe water and sanitation. 

They are currently offering a limited edition design, environmentally friendly Camelback water bottle where 100% of the profits go directly to support people in the world who lack clean water. It's a perfect way to make sure that you have water to drink throughout your work day or your workout while also giving someone you don't know the gift of hope for a healthy life.

Yours in good health, 

Elizabeth

Healthy Snacks for Kids

Hola Chasers!

So, to start off this week, I thought it would be fun to talk about something a bit different: Healthy Snacks for kids!

I know that we have several moms in on the Challenge, and we've had inquiries on how to possibly incorporate their diet with their kids, so I've looked up several healthy (and extremely yummy) snack choices.

Now, I know that there are those (like myself) who have not yet had the privilege of taking on the title of "Mom" but I know that being an aunt myself, these tips can really come in handy!

For some of these, I have personally grown up eating these, where some, I thought they were extremely creative and sounded delicious! Hey...you don't have to be a kid to eat these, right? I'll just use the "I'm a kid at heart" excuse. Huh, I tend to use that one a lot...don't judge me.

Alright, so enough chatter from me...here's the list!

1. Cut up celery sticks with peanut butter or low-fat cream cheese. Add raisins. (some call these "Ants on a Log." I call them delicious.)

2. Apple slices dipped in peanut butter.

3. Mini Pizza: A Toasted English Muffin with pizza sauce and low-fat mozzarella cheese.

4. Popcorn sprinkled with grated Parmesan cheese (this can be especially tasty if you're having a "movie night" with the kids!)

5. Sandwich Cut-Outs: Make your kid's favorite sandwiches on whole grain bread, then cut out your (or their) favorite shapes with cookie cutters! (this can be especially fun for the kids to help with, especially if they're younger!)

6. Dip a peeled banana in yogurt, roll it in crushed cereal and freeze. (I've never personally done this, but I will...that sounds incredible)

7. A Microwaved small baked potato sprinkled with reduced-fat cheddar cheese and salsa.

8. Snack Kabobs! Put cubes of low-fat cheese and grapes on pretzel sticks! (Another fun idea, to let the kids build these themselves! And they can eat the sticks! Bonus!)

9. Blend low-fat milk, frozen strawberries (or fresh!) and a banana for 30 seconds to make a delicious (and healthy!) smoothie!

10. Sprinkle low-fat cheese onto a corn tortilla, fold in half, microwave for 20 seconds, top with salsa, and "presto!" Quesadilla!

These are just 10 that I found particularly interesting. If you wanted to look up more healthy choices, check out http://www.eatright.org/ and look up their "Eat Right Nutrition Tips!"

And hey, for all of you moms out there, if you have any other suggestions/comments, please share! The more that we can share from our own experiences, the more fun this can be!

Hope you all have a great Week 2!

Jillian

BMI: Body Mass Index

I'm sure many of you have heard the term, BMI or Body Mass Index from either the popular media or from a medical professional. BMI is usually described as a number but what does it really mean? Body mass index is defined as the individual's body weight divided by the square of his or her height. TRANSLATION: the calculation of BMI provides a simple numeric measure of a person's body mass compared to their height and has allowed health professionals to discuss over-and under-weight problems with a point of reference with their patients.

You may think BMI  = TMI, but in truth, BMI is actually not enough information. While BMI has given clinicans and the general public a point of reference and a means of "classification", recently it has become somewhat controversial as limitations to the equation have been discussed.

For example, taller people tend to have a reported BMI that is uncharacteristically high compared to their actual body fat levels. In addition athletes with large amounts of lean body mass and high body mass (muscle weighs more than fat) would thus be considered overweight or obese by BMI, but would in fact have a low percentage of body fat.

BMI	Classification
< 18.5	underweight
18.5–24.9	normal weight
25.0–29.9	overweight
30.0–34.9	class I obesity
35.0–39.9	class II obesity
≥ 40.0	class III obesity

Ideally, at the start of the Chaser Challenge, I would have liked to know everyone's percentages of lean mass vs. fat mass so that we can compare and see how far we have come by the end. I think what I'll do, is bring my TANITA scale (a smaller version of the one we use at the hospital and clinic) to the last weekend of SNC shows in Atlantic City so that at the end of the challenge, if anyone is interested in learning these numbers, they will be available.  In the meantime, I'm going to be calculating BMIs for reference purposes with the starting values you have provided and if you are interested in knowing yours, leave a comment or send an email and I will PRIVATELY send your BMI to you. Please do not freak out if you decide to see your number and it is higher than what you'd like. Remember the limitations of the equation and also remember that this is only the beginning! On a side note, Jillian and I are both away this weekend - although in different cities - and we will be taking a break from the blog posts tomorrow...but not the diet! We'll see you back on the blog on Monday morning!  Don't forget to fill in those food journals from this week, weigh yourself after you use the restroom on Monday morning (and hopefully before you eat breakfast) and send those numbers to: healthychasers@gmail.com.  Did we tell you that I send my numbers/food journal to Jillian and she sends hers to me just to keep each other accountable? TOGETHER we are getting healthier by the minute!!! Go Healthy Chasers!!! Get Healthy!!! 

March is National Nutrition Month!

Happy Friday, Chasers!

So, I thought it would be a great idea to share the link to ADA's (American Dietetic Association) website regarding National Nutrition Month! Go to www.eatright.org/nmn/ to get great tips and information about adjusting to a healthy lifestyle!

And Happy National Nutrition Month to all of you!

Jillian

Luck O' the Irish!

Happy St. Patrick's Day, Healthy Chasers!!!!

Worried about sticking to the meal plan in the face of celebrating all things Irish? 
Here are some little known healthy fun facts about the traditional foods of St. Patrick's Day:

• Corned Beef is high in protein, zinc, B-vitamins, and thiamin - a 3oz. serving is only 210 calories! 
• Cabbage is an excellent source of vitamin C, folic acid, and of course, FIBER!
• Potatoes are a complex carb - and contain protein (as much as an egg!), calcium, iron, potassium, zinc, and vitamin C - plus the skins have fiber!
• Guinness - Did you know that this dark Irish Beer has been found to reduce the risk of blood clots that cause heart attacks and improve blood flow and pressure? It is also high in flavonoids, an antioxidant!

Here's a Corned Beef and Cabbage (with Potatoes and Carrots) Recipe that's nutritious and delicious:

1. Buy the leanest corned beef you can find and then trim off as much fat as possible before cooking and wash under running water to remove surface brine.

2. The longer you cook the corned beef brisket, the more tender it will be. I always bring the water with the beef and seasonings to a boil then simmer for at least one hour per pound. When done a fork inserted into the meat should easily pierce through to the center.

3. Use a pot large enough to cover the meat fully and have room to add vegetables later.

4. Always cut the corned beef in thin slices, diagonally across the grain.

5. Corned beef comes with a seasoning packet. This is a good choice of spices.

Cooking: When the meat is about a half an hour away from being done, start adding your vegetables. We have chopped potatoes, celery, baby carrots and cabbage ready to add in stages based on the amount of time required to fully cook them. Many people also like to add onions and/or turnips.

The carrots and potatoes can go in the broth together first since they take the longest to cook. Celery (if desired) can go in within the next 5 minutes. Add the cabbage when there is about 15 minutes of cooking time left. We like our cabbage a bit firm.

Continue cooking until the vegetables are of desired firmness. A good test is to pierce them with a fork to see how they feel. 

(Recipe courtesy of www.healthyrecipeoftheweek.com)



 Happy St. Patrick's Day!!!

New Logo, New Twitter!

We have a logo!!! A HUGE shout out to Shaina for helping us with this new logo!! Shaina, we love you! Your creativity is definitely appreciated in the Chaser Community! <3

Also, we have now created a Twitter Account! Yay! We will use the Twitter not only to let everyone know about the new blog postings, but also will share healthy tips and suggestions every day! We figured this would be another great tool to share with everyone more ways to get and stay healthy!

Any thoughts, suggestions, comments on the logo or Twitter? Let us know! Go Healthy Chasers!

Jillian

More Q & A

Hi Everyone,
How was everyone's first and second days of the challenge? Questions? Concerns? Thoughts?
There were a few more questions that we didn't have a chance to answer yesterday so I thought I'd answer them for everyone today. You all have great questions so keep them coming - they are incredibly helpful to me and to your fellow Chasers.

 Question:  If I have a clementine for a snack, should I eat two small clementines? Oranges were on the list of fruit snack choices, but clementines were not. 
Elizabeth's Answer: Great question!!! If ever there is a doubt about a particular food, especially fruits which have varying amounts of sugar, you can look up the nutritional information and compare it to an item which is included in the Meal Plan.  The person asking the question found out that eating 2 clementines doesn't equal the amount of calories and sugar that is in an orange and was able to answer her own question and can tackle questions like this in the future! 

Question: What if I'm not a fan of breakfast foods in general? What if eating breakfast early in the morning makes me feel nauseous? Is it ok to use the high protein Boost as a meal replacement for breakfast?
Elizabeth's Answer: It is definitely ok to use the hp Boost as a breakfast meal replacement. I think the most important thing is that you eat something for breakfast and starting the day with a protein is even better. 

Question:  May I add a small amount of protein (60 cals) to the snack? (Snacks are currently 2 fruits)
Elizabeth's Answer: I think this is fine. Maybe something like a low-fat String Cheese, wedge of Laughing Cow Lite Cheese or a Tbsp. of Peanut or Almond Butter with an apple or pear.

Question:  Is a sweet potato an acceptable substitution for a regular potato?  Oh, and are greenbeans not allowed? 
Elizabeth's Answer: I felt terrible when I read this question because sweet potato and greenbeans are two of my favorite foods! I didn't write the diet but I should have noticed these omissions! A sweet potato is even better than a white/yellow potato and greenbeans are definitely allowed - I think they are unlimited!


I'm off to watch the Biggest Loser - If you haven't ever watched it there are lots of interesting weight loss and diet modification tips in addition to a tremendous amount of inspiration to be gained from this show. 

This is a crazy week for me but I hope to be back later with another posting!
Yours in good health, 
Elizabeth

Some Questions and Answers...

So, with the start of any diet/exercise plan, there are naturally going to be lots of questions (many from myself) and I always say it's better to ask too many questions than too few! :)

These are all questions that either I asked or other Chasers have asked regarding the Meal Plan. If you have any additional questions than what is listed here, either email or post the comments, because odds are, if you're wondering about something, at least one other person in the group is! So, I forwarded some of my questions to Elizabeth, who provided me with the answers.

Question: This morning, with my cold cereal, I only used 1/2 cup of milk, plus it was 1% as I am not a huge fan of Skim. Is this bad/good?

Elizabeth: I only use 1/2 cup of milk in my cereal too - 1 cup is just too much - actually this is one of my cheats, because I use my "extra 1/2 cup" for my daily Skim cappuccino with one packet of Sugar in the Raw (90 Calories total for the cappuccino plus you don't lose the extra calcium from that other 1/2 cup of milk).

Also, have you tried any of the "Skim but does not taste like Skim" milks that are on the market? Simply Smart, Smart Balance, and Skim Plus are three examples. They aren't watery at all and it definitely spoils you for really skim milk. Another alternative is almond milk, rice milk, or the other "milk" alternatives. We'll try to post another blog with other alternative examples a little bit later. But in the meantime, below are some of our milk suggestions:

Question: For salads, is it alright to substitute a light balsamic vinaigrette dressing for the oil & vinegar?

E: I think this is fine as long as you are having approximately 1-2 TBSP ONLY! If you are getting a salad out, please ask for the dressing on the side and check the calorie content of the light salad dressing. My concern is that even the light salad dressings have calories, fat and large amounts of sodium. I picked up a habit recently from one of my friends who is a visiting doctor studying Pediatric Obesity - she puts a good quality olive oil on her salad and a pinch of salt. This has become my salad dressing of choice and I was a balsamic vinaigrette devotee for a long time. Just something you might want to try to mix it up a bit.

Question: Now, I know from past experience, that if I cut out, let's say, chocolate, completely from my diet, I run a HUGE risk of binge eating on a later day. I was wondering if it was "okay" to occasionally have, let's say, a piece or two of dark chocolate, or maybe those 100 calorie packs of cookies or something?

E: I'm the last person who would ever suggest depriving yourself of anything, especially to the point where you might be at risk for binge eating. I highly recommend those small dark chocolate squares from Dove - so rich, so chocolately, so satisfying!!! (or milk chocolate - although dark chocolate is much better for you - less sugar, antioxidants - if you like milk chocolate, try introducing dark chocolate into your diet slowly and you'll find that you slowly reduce your desire for the sugary milk chocolate and start to prefer the dark). I use one little square as my "dessert" if I need something after lunch or after dinner. If I don't feel like it, I don't eat it. Sometimes you just need a little chocolate in your life - this week, sometimes = almost every day! As for those little 100 calorie packs, I think those are okay occasionally - but especially at the beginning stages of this meal plan, we probably want to stick to what is written because we want to maximize results so that we don't get discouraged. My other favorite "cheating" food is Edy's Slow Churned Ice Cream - there is also a Sugar Free Variety - I'm currently obsessed with the French Silk Flavor!! I save this for a treat on Sunday nights and I try to eat well during the week to indulge a little bit on Sundays. I also feel like I am getting some calcium and eating a "dessert" that is "good for me." I measure 1/2 cup of the ice cream though so that I stick to the serving size and keep those calories under control!

**Jillian's Note: Could you all tell that this was my question? Haha! I seriously may need to join a Chocoholics Anonymous meeting...do those exist? They really should. "Hi, my name is Jillian (Hi, Jillian) and I am a Chocoholic."

Question: For those with tight schedules, keeping a timely regimen can be difficult. I'm going to try to make dinner at 5pm, but is it harmful if it happens to be late? Sometimes it could be 9 before I get a break.

E: That's an awesome question - I've had this same problem with working weird hours. I think the main thing to worry about is getting hungry before you have a chance to eat and making sure you don't snack away on a full meal's worth of calories before have a chance to eat dinner. What might be the challenge is findig time to have snacks and maybe you'll have to add protein to your snack (instead of the fruit) so that you stay full and last until 9pm to have dinner.

So those were just a few questions that were brought up that we wanted to definitely share in case they were also ones you had! Any others, definitely let us know and we'll make sure we all know the answers!

Lots of Love,

Jillian

First Impressions!

Good Afternoon, Healthy Chasers!

So, we wanted to see how everyone has been doing so far today with the start of their meal plan? Since it's the first day, it would be great to get as much feedback as possible, so please, leave your comments, questions, suggestions in the comments field below! This is also a great habit to get into so we can keep this support system going (yay for so many awesome friends!). So how was your breakfast and lunch? What types of fruits are you choosing for your morning and afternoon snacks? (Or, if you are like me, how was that plum that wasn't anywhere near ripe but I ate anyway? Whatever...it was still good!)

As a reminder: This week we are only starting with the Meal Plan. Next week we will begin the exercise portion of the Challenge. If you (like myself) already started/have a workout plan going, keep it up! :)

Also, a reminder/info about the Food Logs we should all be keeping. Keep that going throughout the week, and since we are beginning on a Monday, you should all email your food log from the week on that Monday morning along with your new weight. It is important to send your weekly logs so we would be able to make recommendations and modifications based on your progress.

Hope everyone is having a great first day! Before we know it we'll all be beach ready come summer!

Lots of love,

Jillian

Ready, Set, GO!

Just wanted to say hi and remind everyone that we are all starting "The Healthy Chaser Challenge" tomorrow morning.  We are ALL doing this TOGETHER, so take comfort in that 12 other people will be taking the same steps and making the same choices towards a healthier life. Jillian and I will be doing this right along with each and every one of you and we encourage you to share your struggles, concerns, your insights and successes just as we will share ours with you.

I know it might seem like a lot of work and that it will take forever to reach your individual goals,  but we are going to take this in small, manageable steps and we'll break the challenge down into two week blocks of time. Two weeks go by in the blink of an eye and before we know it we will all be several SNC concerts in AC into the summer and many pounds (or kilos) healthier! Are there even any Canadian Chasers in the group, eh?

So don't forget to keep track of what you eat - and if you haven't sent me your food log from the last few days, please do so as soon as you are able.

I'll be sending you your starting Body Mass Index numbers and some individual goals in an email over the next few days - and look for some fun blog posts including yummy recipes over the next two weeks.

On a side note, my favorite Greek Yogurt, FAGE 0%, is on sale this week at Target for $1.25! Stock up and pair with some fresh berries or some almonds for an easy, inexpensive, high protein, calcium-rich breakfast or lunch!  

Yours in good health,
Elizabeth

THE MEAL PLAN

Good Morning!!!

The initial Meal Plan has just been sent to everyone who sent an email with their height and starting weight. As the emails come in over the next few days (and possibly weeks - we won't turn anyone away, if they jump on the challenge a bit later than everyone else!) I'll respond with the meal plan, so the sooner you get those numbers in, the sooner you can start planning your meals for the week.

Please do not hesitate to ask questions - PLEASE ASK QUESTIONS!!! Either post to the comments section below the blog posts or send emails...we'll respond to anything and everything.  The running dialogue and conversations that we all have with each other are what will keep us going and successful in our adventure in getting healthy.

Yours in good - and-soon-to-be-better- health,
Elizabeth

 

Warm-Up!

Hi Ladies,

As a warm-up to starting the Challenge on Monday, we'd like to ask you to keep track of what you "normally" eat over these next few days. Try to pick at least 3 of the next 4 days (Thursday- Sunday) and write down what you eat and drink for breakfast, lunch, dinner, and snacks. This will be good practice for keeping your food log while on the Challenge and also will give us an idea of what you normally consume compared to what you will be eating as part of our plan.

I know you all have computers so please type these into the computer at some point, even if you want to keep track with pen and paper initially,  and email them to: healthychasers@gmail.com.

Also, don't forget to get your starting weights (and heights) in to us by Sunday so we can calculate your starting Body Mass Index and prepare your individualized goals.

I will be working on some minor modifications to the diet which I hope to make available to everyone who has emailed initiating their participation by Saturday morning at the latest. This will give you a chance to do some grocery shopping to make sure you have what you need to kick start the challenge first thing  Monday morning. Also, you might want to look for measuring cups and spoons if you don't already have them and a small kitchen scale. Can you tell that we will be measuring and weighing our food so that we eat the correct portions?


I know this might sound like a lot to handle all at once, but don't be scared. We'll take things one at a time and walk through everything we do - TOGETHER! Feel free to post questions and comments or send an email either to this account or to me: eolear@gmail.com.

Yours in good health,
Elizabeth

Join Us!

Welcome, fellow Chasers!

If you were interested in participating in the Healthy Chaser Challenge, please email healthychasers@gmail.com with your name, height, and starting weight. Don't worry, all of your information will be kept confidential. Make sure you get this information to us by Sunday!

Also, if you have any questions/suggestions, we would love to hear them!

Can't wait to get started!

Jillian

Healthy Chaser Challenge

Hi Chasers,

In celebration of the pre-sale for AC on Friday, I thought I’d throw out the idea of offering a Healthy Chaser Challenge – an opportunity to get in shape, shed a few pounds (or kilos, if you are a Canadian Chaser), and get healthy just in time for summer at the Jersey Shore.

Whether you have 10lbs or 100lbs to lose, the best way to lose weight is with the love and support of good friends and I can’t think of a more supportive community than Chasers. We’ve used a variation of this program which we call “Bright Bodies and Smart Moves” where I work in the department of Pediatric Endocrinology at Yale and are interested in starting to make it available to the adult population as well. J

Depending on interest, here’s how we’ll proceed:

-Set Individualized, Realistic, and Attainable Goals       

-Follow “The Eating Plan” – The Eating Plan is a guideline for meals that incorporate ideal ratios of carbs, protein, and fats in appropriate portion sizes. The Eating plan was designed by my good friend and colleague who is a registered dietician at Yale University School of Medicine.

-Keep a Food Log

-Increase Cardio and Weight Bearing Activities

-Support Each Others Efforts

-Maintain Contact, Updates, Etc. via “The Healthy Chaser Challenge” Blog

-Friendly Competition

-Improve Health and Well-Being

*Please check with your healthcare professional before deciding to begin this or any other diet or exercise modification program*

Here's to a summer of good music and good health!

Elizabeth