Food at WalMart?

Personally I have a love/hate relationship with WalMart, aka Wally World, as it is known in my family. I disagree with many of their business practices on principle. But for some items, the price and availability is enticing.

Of course, I know typically I'm getting what I pay for. Several months ago, a friend told me that even standardized products that seem identical to those sold in other stores, may not be the same product. When I heard this, I immediately thought back to bagels...(cue traveling back in time music)....

At the grocery store, I try to buy as much of my food on special or discount as possible. One week, fancy bagels were BOGO. They were delish, had no HFCS, were only 300 calories each, and had fiber and protein. Unfortunately, when I went back to get more, the price had gone back up and I just couldn't justify paying the extra cost. (While I have no problem spending extra money on some food items like organics and fresh seafood, I am disciminatory in the practice.) While at Wal-Mart for some staples (cleaning products or something), I decided to see if they carried the bagels. (I haven't shopped at Wal-Mart for food since college because I found the quality lacking, but more on that later.) They did! I bought a few bags since they were considerably cheaper than at the grocery. But I never bought more because almost every bagel in each bag had a weird burnt taste. It didn't mean anything to me at the time. But after my friend's comment it occurred to me that maybe I was paying less because these bagels were mistakes.

I have tried buying Wal-mart produce in the past, but was always disappointed at the flavor and how quickly it went bad. Even at the nicest of Wally Worlds, much of the produce always seemed icky. At one local store I've even seen gnats and flies swarming around the fruit...and it was one of the nicer/newer stores!

I've also had issue with WM weaseling their way into the local and organic food markets. But it's a sticky subject for reasons that I will not delve into right now.

So when a friend recently told me about an article that claims WM food was just as good as that from Whole Foods, I was intrigued.

Here is the article.

What do you think???

What's Your Excuse? An Activity

Today I spoke at length with a co-worker about excuses for not working out. I know sometimes there are barriers that cannot be overcome. But, let's face it, usually they are excuses that hold us back. I'm not on a high horse here. I fall victim to my own excuses every now and then. It's amazing how adept my mind is at coming up with a rationale for not working out. (Right now it's trying to scheme a way out of a 5pm run.)

Here are some I've heard or used myself:

• I don't have time.
• It's too cold outside.
  
• I don't want to be outside walking/running by myself.
• It gets dark too early.
• Gyms cost too much money.
• I'm tired.
• I'm hungry.
• I'm too full.
• By the time I get home I have no motivation.
• I don't have the right shoes/clothes/gear.
• I'm out of shape.
• I don't know what to do.
  

What is your excuse? Or, should I say, excuses? (Because there is never just one.)

My co-worker laughingly told me that sometimes at the end of the day she thinks back over all of the excuses she used to justify not working out. She said she often feels sick to her stomach because there are so many and she knows she easily could've worked out anyway.

So here is your activity:
Write them down. Starting tonight or tomorrow morning or whatever, record all of the excuses, reasons, and crazy rationales you use to try to get out of working out within a days time or 24 hours (whether they work or not.) It doesn't have to be anything fancy, just carry a post-it in your pocket and jot them down as they come to you or keep a word doc going on your computer. Then, if you'd like to share, post some (or all) of them in a comment to this post. I won't use your name, and you don't even have to give it to me, if I do share your thoughts in a future post. I will try to help brainstorm some solutions and suggestions. If you don't want to share, at least take some time to go over what you wrote. Is there an easy fix? Is there something you need to purchase or learn more about? Do you need to ask me or a trainer for help?

I have tried to develop tricks and techniques to avoid my personal pitfalls and they often work. I also know that once we show ourselves that something can be done that we thought could not be done or would be too hard, we start to knock down walls of excuses.

Here are some of my personal tricks:
Note: These may not work for you, but they are things I have done to overcome my personal excuses.

• At least a few times a week I work out on my lunch hour. Sure, I get a little sweaty, but that's nothing a little baby powder and a paper towel can't fix. It prevents the afternoon slump that I'm feeling right now since I didn't do a lunch workout today. And, it gets rid of all the excuses attached to working out in the morning or evening.
  
• I have nice shoes and nice workout clothes. This way I am comfortable and have what I need to get in a good workout. I have a good rain jacket and warm clothes so the weather is not an issue (unless it's a blizzard, which has been applicable at times.)
  
• I register for races and events so that I am locked into a training plan.
• I workout with co-workers. On days I don't feel like it I make myself even if just to avoid hearing them taunt me.
• I belong to an affordable and convenient gym. Actually, I belong to 2. One is close to work and one is close to home.
• I tell people my goals and plans.
• I attend a special class that cost $ and has a designated schedule. To miss it is like skipping school.
  
• I pack my workout clothes and shoes in a large bag and take it to work/have it ready to go. I even have an old pair of shoes in the trunk of my car just in case.
  
• I have an ipod that I put new music and shows on. Right now I can't wait to get back on an elliptical so I can watch the rest of a Big Love episode. I also like to workout on machines that have tvs or at a gym with a cardio cinema.
  
• I bought a TRX so that I can do some arm work at home without any prep needed and without taking too much time. I may also buy a ball and a band.
• I realize that many of my tricks involve a fee or cost. But I have found that a financial commitment is a good motivator.

Above is a picture of my bookcase in my office. I didn't put them there for the photo, but as you will see, my running shoes are sitting right there with my books and materials.

Do you have tricks or techniques that you use to avoid excuses? I'd love to hear them!

Task Force On Childhood Obesity!

President Barack Obama signed a memorandum on February 9, 2010 establishing a Task Force on Childhood Obesity. The memorandum appeared in the Federal Register (75 FR 7197, February 18, 2010).

The White House

Office of the Press Secretary

For Immediate Release

February 09, 2010

Presidential Memorandum -- Establishing a Task Force on Childhood Obesity

MEMORANDUM FOR THE HEADS OF EXECUTIVE DEPARTMENTS AND AGENCIES

SUBJECT: Establishing a Task Force on Childhood Obesity

Across our country, childhood obesity has reached epidemic rates and, as a result, our children may live shorter lives than their parents. Obesity has been recognized as a problem for decades, but efforts to address this crisis to date have been insufficient. My Administration is committed to redoubling our efforts to solve the problem of childhood obesity within a generation through a comprehensive approach that builds on effective strategies, engages families and communities, and mobilizes both public and private sector resources.

Nearly one third of children in America are overweight or obese -- a rate that has tripled in adolescents and more than doubled in younger children since 1980. One third of all individuals born in the year 2000 or later will eventually suffer from diabetes over the course of their lifetime, while too many others will face chronic obesity-related health problems such as heart disease, high blood pressure, cancer, and asthma. Without effective intervention, many more children will endure serious illnesses that will put a strain on our health-care system. We must act now to improve the health of our Nation's children and avoid spending billions of dollars treating preventable disease.

Therefore, I have set a goal to solve the problem of childhood obesity within a generation so that children born today will reach adulthood at a healthy weight. The First Lady will lead a national public awareness effort to tackle the epidemic of childhood obesity. She will encourage involvement by actors from every sector -- the public, nonprofit, and private sectors, as well as parents and youth -- to help support and amplify the work of the Federal Government in improving the health of our children. But to meet our goal, we must accelerate implementation of successful strategies that will prevent and combat obesity. Such strategies include updating child nutrition policies in a way that addresses the best available scientific information, ensuring access to healthy, affordable food in schools and communities, as well as increasing physical activity and empowering parents and caregivers with the information and tools they need to make good choices for themselves and their families. To succeed, these efforts must be strategically targeted, and accountability should be clear. They will help our children develop lifelong healthy habits, ensuring they reach their greatest potential toward building a healthier and more prosperous America.

Barack Obama

Yogurt

In the past day or so I have had 3 people ask about yogurt. I don't know if there is a new yogurt fad that I don't know about or if it's just a co-ink-e-dink, but I thought it deserved a post.

So, first off, why do people think yogurt is so great?

Yogurt is a member of the milk and dairy food group. So just like milk, it provides calcium which can help prevent osteoporosis. But yogurt does have some additional benefits of its own. If it contains active cultures it may help with some GI disorders/conditions such as lactose intolerance. It can also benefit women with yeast infections (I will spare male readers the details.) Some yogurts even purport to help with regularity via bacterial content or added fiber.

Yogurt may also help with weight loss. Some studies have received a lot of publicity lately that show that milk, yogurt and dairy in general may promote weight loss. However, I do not think there is enough evidence yet to embrace these findings. Please do not think that just by adding yogurt to your daily food intake you will lose weight.

Unfortunately, not all yogurt is created equal. Take a look at the choices on your supermarket shelves. Yogurt can contain anywhere between 70 and 270 calories per serving. It can have no fat or be high in fat. It can have no sugar, added sugar, or artificial sweeteners. It can be plain or flavored. It can be runny, thick, whipped, or creamy. Some is organic some is not. Some have a ton of additives, some have only a few ingredients. And you might be curious about Greek yogurt which looks and tastes kinda like sour cream.

So here is my bottom line opinion on yogurt:

• It can be a great easy snack or light meal, in combination with some other light foods.
  
• It's portable.
  
• It's cheap. Even if you "splurge" for the organic or specialty types, it still doesn't cost that much relative to the cost of a meal out.
• It's portioned for us, so it takes the guess work out of calorie counting and portion control...unless you buy the larger containers.
  
• It is typically sweet so it can be a nice dessert or snack when you need something sweet and don't want the calories of chocolate, etc.
  
• Do I think it is a magical food? No.
  
• Do I think you have to make yourself eat it if you really don't like it and have tried all the various types? No.
  
• Do I like it? Yes. And I had to try several types to find the ones I like the best. I eat a yogurt or cottage cheese nearly every morning with a piece of fruit as my light breakfast.
  

Here are my bottom line recommendations:

• If you don't like it or haven't tried it and you want to, I encourage you to buy one each of a couple of different styles and see what you prefer. I hate the runny yogurt that was standard until a few years ago. I prefer European style or anything creamy. I also like fruit on the bottom because they tend to be thicker and not as sweet. You may even have to try different flavors of the same brand/type.
  
• Pay attention to the calories per serving. I would aim for 150 or less if you are trying to count calories/lose weight or at least be aware that some can pack a couple hundred calories, and take that into account in your daily balance.
  
• Pay attention to the sugar/sweetener. I do not recommend the really light yogurts that contain artificial sweeteners unless you are diabetic and don't want to eat the options that are naturally low in sugar. They taste weird and are full of additives. On the other hand, some have so much sugar it might as well be ice cream. Many also have HFCS. Eeeeeek! If you can, try to avoid adding more HFCS to your diet.
  
• Try greek yogurt. It is low in sugar and fat and has a nice thick consistency. If you buy it plain you can even use it as sour cream or in a savory dip or sauce. You can also buy it sweetened with a touch of honey or a fruit.
  
• Stay away from the yogurts with added fiber. They have an icky taste and really do not provide the benefits of eating naturally occurring fiber (fruits and vegetables and whole grains.)
• If you are vegetarian, be aware that many yogurts contain gelatin.
  
• Personally, I try to buy organic and/or all natural. If you want to, just be aware that some of these can still contain a lot of calories or sugar. So read labels.
• If you live near a Trader Joe's, give some of their varieties a try. They have a mocha and a chocolate European style that are thick, sweet-ish, and only about 120 calories. If you don't, there are still plenty of flavors and varieties to try at any major supermarket.
  

I hope this answers your questions. If you have more, please let me know.

TRX

Have you tried TRX?

Have you seen it?

Have you heard of it?

If you use Facebook or belong to a gym, you've probably at least heard about this new piece of workout equipment that is quickly gaining in popularity.

I first saw a TRX set-up while touring a local gym. An older gentlemen who was in incredible shape did a quick demonstration for us and told us it was the best thing he had ever used for a total body workout. I was skeptical about that. And besides, it looked tricky and even a little dangerous. Soooo not for me.

But then I got the chance to try it....

I have been attending an all female weights and circuit class a couple times a week on my lunch break. It is taught by two women who not only run the fitness programs at the university (so they know what they are doing), but are in incredible shape themselves. They kick our butts (or make us kick our own) by doing all kinds of crazy strength routines. (Can you walk across a room on your hands and feet maintaining a push up position?!?)

A few weeks ago my instructors decided to let our class be guinea pigs. The school just got some new equipment and they wanted us to be the first to try it. We walked into a room to find what looked like a jungle gym with ropes hanging off of it. I immediately recognized the TRX set up.

They led us through an hour long work out. Parts of it I could barely do, if at all. Parts of it worked my muscles in ways I had never experienced (I could actually feel my triceps working.) I was hooked.



Between starting a new job and buying a house, Sir Cakewalk hasn't had much time to work out and has been looking for a way to squeeze in more physical activity. He enjoys things that challenge him and his body. So for Valentine's Day I got him (us) a TRX. I figured it would kickstart his workout routine and help me get better arm definition in preparation for wearing a strapless wedding dress later this year.



Ok, so what is it????

It's basically a set of adjustable straps that you hook to a door or a support beam. From there you can perform different exercises/moves by suspending yourself and using your own body weight.

I like it because it's really light and really easy to set up. You can travel with it and use it just about anywhere. I also like it because it allows you to determine the intensity of your moves. It works your core and arms constantly and it helps with balance.

I wouldn't recommend it as a replacement for cardio. Although there is a cardio workout dvd that I haven't seen, it isn't really designed to get your heart rate up and keep it up for a sustained period of time. So if you are just looking to lose weight, this is not for you. But if you are looking to tone up or get into better shape, it's a great alternative to simple squats and push-ups or one-move machines at a $$$ gym.

Finally, if you are interested in getting one, I would see if you could try it out first. I would also recommend that the first time you use it, you do so with a trainer or someone who has experience with it. This will make it much easier and assure you use proper technique.

For more info, here is the website:
TRX

You can also buy many of the items on Amazon. I was able to get mine at a reduced price.

(The results pictured above are not guaranteed.) ;)

Re-Sip-P Of The Week: Spicy Vegetable Chowder In The Slow-cooker

Last night I made a spicy vegetable chowder and quesadillas for dinner. It turned out hotter than I expected, but was not only edible but delicioso!

Spicy Vegetable Chowder

You will need:

• About 6 cups of broth
• 1 small bag of frozen corn (I used half the bag)
  
• 1 small bag of frozen lima beans (I used one small box in its entirety)
  
• 1-2 large squash, cut into chunks (if you want a thicker soup, use more squash)
  
• 1 onion, diced
• 2 carrots, diced
• 1 mild pepper, diced
  
• Optional: 1/2 red pepper, diced
• Optional: 2 slices of a hot pepper
• S & P
• Dash of cumin
• Optional: feta cheese to sprinkle on top (I used homemade buttermilk cheese instead, but feta will work just as well.)

To make:

1. Place 3 cups of broth in the slow-cooker/crockpot.
2. Add all the vegetables. Or you can reserve some of the corn and 1 carrot to toss in near the end of the cooking process to add some crunch and texture.
   
3. If the vegetables are not covered by the liquid, add more broth until all veggies are just submerged. One thing that distinguishes this "chowder" from a typical veggie soup is the amount of broth. I kept it as minimal as possible to keep the final product thick. But you want to make sure everything is cooked sufficiently in the liquid.
   
4. Add a dash of S & P and a dash of cumin.
5. Allow to cook on low for ~8 hours.
   
6. Ladle into bowls and serve with garnish of crumbled cheese.
   

To make the quesadillas I allowed about 1 tsp of real butter to melt in a saute pan on medium heat. Then I placed one corn tortilla in the pan and covered it with a small amount of shredded mozzarella cheese and a few pieces of crumbled blue cheese. Then I topped it with another corn tortilla and cooked it liked a grilled cheese, flipping from time to time, until both sides were browned.

Side note: I prefer corn tortillas to flour. Corn tortillas provide about 50 calories each, while flour tortillas can pack on at least 150, but usually over 200. Additionally, corn tortillas contain less ingredients and have a robust flavor. If you don't like corn tortillas, use flour, just be aware of the calorie content and portion (use just one flour tortilla folded in half rather than two per each quesadilla.)

It didn't produce a large quantity, but it made enough to fill up both me and Sir Cakewalk and I was able to pack up a couple of lunch portions, which I will be enjoying today after my work out.

From Then On I Was Runnin

In 31 days I will run 13.1 miles with 2399 people.

I have had a love/hate relationship with running since I was a kid. When I was very young, my Dad was a marathon runner. I often went with him to his races. Although I don't remember it, I got to meet a lot of famous distance runners. What I do remember is the excitement and emotion of a marathon.

In high school I was prompted to join the cross country team because I knew I wasn't coordinated enough to do another sport and I wanted to do something active. I was never fast and I ended both seasons I participated on the injured list.

After that I ran and trained off and on for years, running many 5k's, but it never felt natural, let alone good.

Then I had a conversation that changed my perspective. While catching up with a friend I had not seen in a year, I learned she had trained for and run a marathon, although she had never run a day in her life prior. I shared with her how I was intrigued by running but how much I hated it and how I always ended up getting hurt, no matter what I did. She told me, "You're running too fast." Even though I assured her that I was not fast, she kept insisting that I was still running too fast for me and that I should slow down.

Since then I have learned to run at my own pace. I still do speed work on occasion and I push myself during my shorter runs. But for the most part, I run at what many would consider a snail's pace. And I love it! When I am out on a trail, running slow and easy I feel like I can run forever (within reason....I don't always feel like doing cartwheels as the miles go by...I mean it's hard no matter how fast or slow you go.)

This post doesn't really have a lesson or a point for that matter. I simply wanted to share my experience in a nutshell. But I would welcome any questions you may have on running, training, sports nutrition, etc or would love to hear your story about running or being physically active.