newyoublog

Advice from a New You veteran

2006-09-22T15:41:00.000-04:00

It's been a year since my last New You checkup with CNN. I'm delighted to say that my health has steadily improved; I've maintained my weight loss; and not once did I feel deprived. Finally I realized that prescribed diet plans don't work. When you start a diet, somewhere in the back of your mind is a plan or point in which you will stop. That is why it's important to make lifestyle changes.

Eating healthy is not all salads and chicken breasts. Nor does it mean you won't be able to eat your favorite foods. As the desserts editor for BellaOnline.com, I test recipes and review products, so learning to eat sweets in small portions was crucial.

Of all the good things I've experienced since my New You, I'm most thrilled about not having to take prescribed medication for my arthritis. When the program started, I took a leap of faith and tossed it out. (I don't recommend this to anyone. Always check with your primary care physician about any medication concerns) The arthritis is still there, but it is manageable with over-the-counter medication. How cool is that!

That's not to say it has been smooth sailing all along. This is life we're talking about here, and stuff does happen. At the onset of my lifestyle makeover, emotional eating was a big issue; well I've had several tests to see if I could hold out and I did. My son Casey recently found out that he is being deployed back to Iraq in November. That was a tough one. Emotions and common sense tugged at me, and common sense prevailed.

Exercise has been my saving grace. That along with sharing my fit tips with anyone that will listen. The most important fit tip is to approach wellness from the inside out. When you make optimal health your goal, the changes you want to see on the outside will emerge. Keep a few things in mind when formulating your goals:

Make a promise to yourself that you will totally love and accept yourself just the way you are. Not every body is destined to be a supermodel body.

Exercise is essential to successful, long-term weight loss. However, be real about what you can and cannot do. Don't be a weekend warrior, take it slow and easy.

Don't allow stress to interrupt your goals. Everyday living comes with a certain amount of stress that can't be avoided. Seek effective ways to deal with it. Remember the Serenity Prayer. Change what you can, accept what you can't, and have the wisdom to know the difference.

Don't be the Lone Ranger; a support system can make all the difference in the world. If you don't have a family member or friend who will back you 100 percent, there are online communities that will virtually hold your hand and pat you on the back.

Now allow me to share with you what has worked for me:

Have an eating plan that allows a variety of foods, eat well and often. Enjoy eating, food is not the enemy.
Get in the habit of keeping a food and activity journal, it increases your attentiveness, and is crucial in tracking your progress.

Wear a pedometer, it's a wonderful motivator.

Learn to read labels. The difference between what you think and the actual serving size can make or break an eating plan.

Increase your water intake. It helps your kidneys perform at their peak and also helps to keep you feeling full.

Exercise and cross train consistently. One workout a week does not make a fitness plan.

We have the capability and time (believe it or not) to create and implement a fitness plan. Out of 1440 minutes a day you can find at least 30 minutes of intentional or incidental exercise. Break it into 10 minutes 3 times a day if you have to. Your hunger for fitness has to be stronger than your desire for nachos and cupcakes.

Always allow some "Me" time. Need I say more?

Top 10 observations from New You

2006-09-21T08:52:00.000-04:00

10) If you make a plan to eat less and exercise more, and stick to it -- it works. Discover what you like, what suits you, and do it.

9) The fact Cheetos contain real cheese and are packaged with a snappy tiger ain't all that.

8) When you go off the healthy diet and workout wagon, get back on. Action this day!

7) It's important to go off the wagon now and then to remind yourself you're not missing anything that important. Like steak au poivre washed down with a little shiraz.

6) A 40-year old can finish a two-day, 150-mile charity bike ride (www.msandyou.org) or plausibly enter the Army Ten Miler run (www.armytenmiler.com) if one trains and doesn't eat everything put before him at restaurants.

5) Supportive family and pals make life better, and keep you from becoming obnoxious about it.

4) Redirecting the junk-chow budget towards new clothing that fits the New You does rock.

3) Time spent exercising creates energy that makes the rest of your day more productive. Thus a healthy person who wants to succeed can't afford not to exercise.

2) Will and judgment suffer when you are overtired. Notwithstanding scientific findings that coffee is a healthy life-giving ambrosia, it is not a complete substitute for a balanced diet and exercise.

1) If by the grace of God a lobbyist can do it, a human being can, too!

Women Are Natural Multi-Taskers. But When It Comes to Their Personal Health? Hmmmm

2006-09-21T08:31:00.000-04:00

What a wonderful experience! What an interesting experience! What wonderful and interesting people I've met and what life enriching "aha" revelations I've had -- in the course of less than one year!

As I've stated time and again, the best thing fused into my lifestyle is being mindful of mindless exercising -- Taking my body and routine up a notch, incorporating different ways of moving that'll include my entire body, simply tightening my stomach and gluts or breathing consciously, even while simply strolling through the mall, all make measurable differences.

Am I the only one? For years, I did not believe it was necessary to work on the total being -- at the same time. As long as I was working on something -- anything -- that was OK. I noticed how diet fads, gurus and equipment gadgets targeted unsuspecting desperate 'dieters.' Because their superstar spokesperson swore by its effectiveness, it was suppose to be so.

Not long ago, I'd assumed that if I were dieting -- i.e. no carbs, the cabbage diet, the shakes etc. -- there was no need to exercise too. And I'd still expect to lose the weight.

Or, if I joined a gym, parked farther away from my destination or bought a new gadget from an infomercial, then I didn't have to watch what I ate -- and I would still lose weight. Dang it! It ain't true! At least not for me.

Total body health and feeling great takes a total mental makeover

If you weren't raised to eat only when hungry, work to a sweat doing chores, partake in routine family outdoor activities of any kind and were not taught what your body actually is and what each organ and tissue is used for, expecting to pick up the total mind and body makeover as an adult has its difficulties.

It's kind of like growing up in a household, on a block in a community where every last person is grossly overweight. How are you going to know if you are overweight? A diet to this person is adding a SlimFast to their scrapple, egg and cheese sandwich on buttered potato bread and mayonnaise (for dipping) on the side.

And will drive to a job that is a mere eight walking blocks from the house. Or 249-lb Aunt Tiny's lying on the couch as she does everyday after work, with the remote in one hand and a diet soda in the other and an empty carton of Snackwells proclaiming this to be the first day of her diet. How and where does a child acquire the knowledge and engrain the habit into their total being?

So folks, my metabolism isn't the way it used to be where I could hit the club and dance the carrot cake right off. My body has told me that I've got to exercise its lungs through cardio; stretch and utilize its muscles w/ strength building; and since I'm determined to eat what I want -- when I want to eat it -- at least pay attention to the portion size.

I said I'd quit smoking after I finished school; I thought I'd lose weight first then quit smoking. I tried one week of weight training only and slacked on my morning run. There was a stint where I even slipped back into my Krispy Kreme and egg-fu-yung habit, believing the daily run would at least "balance" me out.

Folks, it isn't called a total mind makeover for nothing. It's an essential piece of the whole me, that, to be honest, I haven't fully embraced. But thanks to New You; my pair, Frank Purcell; and the many well-wishers & bloggers, the journey toward knowing what it takes for me was quite an investment yielding life enriching returns. And knowing is half the battle.

So if you decide to purchase that shiny miracle Ab Lounge -- don't stop attending your Weight Watchers meetings. OK? See you on the dance floor!

OH! I almost selectively forgot. The pairs did a weigh-in update and I bought my scale in from home. Apparently, I'm finding out for the first time that my scale has blessed my ego with a 5-7 pound reduction. It seems every scale in my house gave me a sustained weight of 150 pounds. Anywho, New You wanted to weigh us again at the gym where they believed the scales would be accurate.

Ladies and gentlemen, I will go to my grave protesting the gym scale. I believe they inflate the scale by 5 pounds to make the member believe they need to continue their memberships. So we're at the gym ... on both the digital ... and the [sniffle] old fashioned scale, I weighed 159. But that was w/ my clothes on, the braids in my hair and the .04 lb microphone thingy. And who really weighs themselves at home w/ clothes on. Not me -- NEVER! IT'S A CONSPIRACY! But I've decided I'm going to leave my scales just the way they are and live in blissful ignorance. Besides I'm sexy with or without those conspiratized 9 pounds.

Peace, Stars & Butterflies

Denise and Pedro Rampolla: The balancing act continues

2006-09-20T08:06:00.000-04:00

It has been six months since our last New You checkup and I am pleased to say that I think we have held our own. We are still as busy as ever with soccer, Air National Guard Family Readiness Program activities, flag football, Boy Scouts, Leadership Cheyenne, work and school. It seems we are always whirling from one activity to the next.

No slow down but plenty of attention to eating regularly, eating right and getting as much exercise as possible. The kids are staying active through sports and outdoor Boy Scout activities like hikes.

Pedro and I still manage to visit with our new (third) trainer, Jason Hammock. He is a great kid of 21 who makes us feel old! He spares no effort to push us hard and has even taught me what it feels like to pull my back out. As this really did occur the day after a workout session during a May business trip to Washington for a National Military Family Association Board of Governors Meeting.

I looked silly sitting with my head cocked to the side and had to stand with my upper back compressed against the wall during most of the meeting. I learned to pay attention to my body and its messages. Don't push to much past uncomfortable and don't laugh while lifting weights.

I can not believe some of the exercises that we now do. I was ecstatic when I excelled to 42 pushups in 8 weeks and that was just regular pushups. Now Jason has me doing them balancing on a Bosu Ball, which is like a half circle with a hard flat top on it. The balancing was hard at first but has gotten better within a couple of weeks. It has become even more challenging as I can now balance much better during the pushup, but now I have to raise one leg into the air behind me at the same time.

I guess this is a testament to what we have learned from New You --- it has been a balancing act.

We have moved to a new home, inspired by our New You need for more kitchen space and a more conscious effort to cook healthy and eat healthy. It's been a great deal of fun and has taken some real conscious effort to instill these habits. It's still hard to remember to slow down and eat -- but I do.

New You has made a New Me. It has shaped our health vision for the future of our family and has set Pedro and I down a road that will hopefully be free of some of the family history of heart disease that we are so aware of each and every day.

Huge thanks to Sanjay, Stephanie Smith, Mary Holte, Jason Hammock and all our friends and family around the world, in Cheyenne and with the 153d Airlift Wing, Wyoming Air National Guard. Thanks for the encouragement!

Stuart Rasch: Enough with the excuses

2006-09-19T14:47:00.000-04:00

It has been nine months, and I am hard pressed to answer the question: How ya doin'?

The diet has been going well -- a few slips and falls -- but I am eating healthy, avoiding potato chips, French fries and my other favorites, but I could have been doing more with exercise. Yes, I have the standard excuses: I am too exhausted to go to the gym: It is too late; It is too early -- too this, too that.

This summer, we remodeled our kitchen, and we ate out more than usual. And the highway department is replacing a bridge in front of my house, making it much longer for me to get to the gym, so I have to really want to go. Hey, there's no excuse for not using the treadmill in the basement, but it looks good for the story!!

I know I have to stop the excuses, so I am asking the assistance once again of my New You buddies, and the CNN community to jump start me again to exercise. I really notice the difference when I exercised from when I haven't.

I look forward to working with the next generation of "New Youer" -- just as the past has worked with us.

Mark Rasch: The skinny jeans still fit

2006-09-19T13:14:00.000-04:00

It has been six months since the official end of filming of the New You program on CNN, and nine months since it began in January 2006. Old habits, of course, die hard, and diet and exercise routines are no exception.

What has really helped me maintain a reasonable weight (which is not necessarily my ultimate weight) has been continuing to work with my trainer, Jennifer Winston.

Case in point, I took August off, spent some time at the beach, and promptly put back on a couple of pounds -- you know, boardwalk fries and all. Even though I continued to exercise at the beach, riding my bike with the kids, and jogging (and sucking in my gut for the benefit of the bikini-clad natives), I found it difficult to maintain the routine of push-ups, dead lifts, sit-ups, and squats (Jennifer definitely loves squats) without Jennifer being there. So, it seems that exercise is not a natural activity, and you definitely have to continue to work at it.

It helps to keep an ample supply of fruit in the house and near the office (peaches are my favorite). In the OLD days, if I wanted something "fruity" I might have some jelly beans or Starburst, or something like that. Now, the best "fruity" thing is, well, fruit. I also drink a LOT more water these days, and that seems to help. Portion control is also important, and I have been trying to take more HUMAN portions (supersize fries means supersize Mark).

I have recently joined a program in Washington D.C. called "The Sergeant's Program" at www.sarge.com. I was in this program many years ago, but ended up leaving after the sniper was shooting at everything outside. I recently rejoined the program.

About a dozen people in each group meet at 6 a.m. (yes, 6 a.m.) in a parking lot for calisthenics -- push-ups, sit-ups, and long, long runs. There is almost no break between exercises, not even to catch your breath. It is perfect for anyone who thinks of wind sprints as fun. There are a lot of hardcore people in the group (can you say "one-handed push-ups?") but a lot of normal everyday people with normal everyday body shapes. Many of the people have been in the program for years and do this every day at 6 a.m. Dedication! I am decidedly one of the ones in the worst shape, but I have managed to keep up with them... so far. It does get you out of the house!

Overall, losing weight, dieting, and exercise is a struggle, and there is no magic bullet. It mainly comes down to calories in and calories out. I am still fitting comfortably in my "skinny" jeans, but am not yet down to my college weight (what did I weigh in college, anyway?). By the end of September, I hope to be there.

Time for a checkup!

2006-09-18T12:10:00.000-04:00

Welcome back to the New You Resolution.

You'll remember our three couples, who were hoping to get healthy and counting on the "power of pairs" keeping them on track.

The lobbyists: When Donna Watts-Brighthaupt enrolled in the New You Resolution, she enlisted her boss, Frank Purcell, too. Working long hours together meant they knew the others unhealthy vices: a love for fine foods and unhealthy treats and in Donna's case, smoking

The military couple: our husband and wife team from the National Guard in Wyoming, Denise and Pedro Rampolla didn't want to lose weight. But they did want to be healthier and bring some order in what Denise calls "organized chaos" for themselves and their four kids.

The twins: Mark and Stuart Rasch may live in different cities and have different jobs, but they had the same health issues. A little too much weight, high cholesterol and blood pressure and a penchant for not-so healthy food.

When we left them after their eight-week program back in March, each pair was successful in reaching their goals.

Now it's time for their six-month checkup. Did they keep their new, healthier habits or did they have some setbacks?

Joins us and find out how their doing.

All week long we'll catch up with each couple and we'll show you how they're doing now.

You can also hear from them here in this space, directly from their own blogs. And you can tell us and them, what you think about their progress. Did they inspire you to start you own "New You Resolution?"

Let us know what you think, we want to hear your comments.

The final word

2006-03-13T04:44:00.000-05:00

We all have done the eight weeks, and have survived, as today is the tommorrow we worried about yesterday, and it is the first day of the rest of our lives. I know that I was challanged to do this by my fellow New You'ers, and the other half of my pair, Mark.

It was a lot of hard work, for all of us. Hopefully we have been an example for others to try. I know I have used my example to advise my patients of the "can do" ablity of the human endeavor, that they can lose weight or start training, and stop smoking, and drink less, and take the medications, and...and...If they put their mind to it.

I want to thank everyone else who helped. First and foremost, my wife Carolynn, who put up with my major mood swings, as well as my kids, Erica who I often didn't get to see before she went to school because I was at the gym, and Scott, who was told to be even more quiet when he got home from kindergarden, because "daddy didn't get much sleep" again.

To my trainer,Jeff, at Nyack Fitness. I didn't think swinging a kettle ball could do so much in only 8 weeks, and thank g-d, I missed!! Thank you for pushing me.

To all the staff at Nyack Hospital Emergency Department, who were so good natured about putting ALL the food out in the "doctor's room" so it could sit in front of my face while I chewed my carrots, while all the cake and pizza and "real" food was tempting me. But they understood when I told them to "take that crap away"!!

To all the EMS workers, EMT's and Medics who made the midnight coffee run for us, and DIDN'T get me a doughnut!! (That goes for the Police Departments as well!!) That must have saved me about 30000 calories over the past 8 weeks.

To the producers at CNN who stuck with all of our busy schedules to "invade" and get on tape each of us in our "natural habitat."

To the "on air pair" who stayed with us, even if we didnt find out how THEY did this year.

To the make-up and camera people at CNN, thank you for making me look taller and thinner.

To my fellow physician, Dr. Sanjay Gupta, we learn by teaching, and teach by example.

Fats, carbs, sodium, rest, resistance training, cardio, sugars and me

2006-03-03T11:39:00.000-05:00

"I've found if you just eat in moderation, it's OK." Though "to many, total abstinence is easier than perfect moderation."

After years of diet this, fad that, this shake, that video, I’ve found what works for me.

In some ways, I was living unconsciously.

Though I ask if I actually like living unconsciously -- or maybe its just that Calgon moment I long for. Anywho, for me, it goes beyond driving the same route to work for years -- not conscious of what steps it took for me to get there. Or going to Target for Q-tips and not understanding how I spent $100. At least I'm aware of this and knowing is half the battle right?

Living unconsciously filters over to my wonderful groove-inspired mindless morning walks that kept me moving but produced little results. So no more 'mindless' exercises for me. I'll need to continue incorporating those core-building planks, weights on one foot, and butterflies.

Living unconcisously also filters over into how I eat. If I have a large bag of chips while sitting in front of a great show, I'm not counting chips. That bag will be empty by the first commercial. Therefore planning, measuring and recording is key for me. If I don't record what I eat in the course of the day, I forget I had that thick bacon with the chewy rhine [selective memory] and go full throttle at night. Even though I refuse to deny myself the better indulgences in life, planning and recording has helped tremendously. I will "be moderate in everything, including moderation."

Indulgences of choice are personal to some, but a camera sure can do wonders to turn that around. I couldn't have done better than to choose Frank as a New You Pair. I am both proud of him and inspired by his success. And through Frank's temperment and patience, "it speaks volumes for a person that when placed in quite different situations (like a media spotlight), they display the same spirit of moderation." Thank you Mrs. Purcell!

Thanks to my girls Breezy and Olivia for having the courage to snatch the Reese Cups out of my hand and running out of harms way of my wrath, the CNN Blog producers for editing my threads, keeping it clean and legal and the many New You Bloggers whose comments, letters and contributions made it all worthwhile. Oh and Tasha our trainer knows full well that I don't hate her -– there that's my thanks to her.

I must also remind myself that "the best thing about the future is that it only comes one day at a time."

I hope to hear from you at our 6 month check-ups!

Trivia: Can you guess the authors of the quotes above?

Do's and don'ts for what's next

2006-02-28T12:32:00.000-05:00

Our little New You story is coming to a close with the final program Tuesday, March 7. Winston Churchill once said there is nothing so energizing as to be shot at and missed. In my case the shot came slowly, with an accumulation of bad habits that taxed my health over time. What a privilege to have been given a new start! In three short months, I'm in better physical condition today than in 15 or more years.

So what's next? For me, it's ten do's and don'ts, for healthy habits for my next 40 years. And since we're all in this together, let me know what you think...if these are to your liking, or if you've found others to be helpful to you.

Do remember another Churchill quote: "Action this day!"
Do keep it simple. Eat well. Exercise properly. Make a plan, stick to it, measure progress. Sometimes the obvious thing to do is the right thing to do.
Do acknowledge keeping good health is about something more than myself -- my family, my career, my education, my faith, using well what God has by his grace given me.
Do give friends and family permission to help keep you strong.
Do express thanks to those who've helped along the way...in no particular order, Dr. Irving Hwang at Franklin Farm Family Medicine, our trainer Tasha Cooper @ Gold's Gym Capitol Hill, our employers the American Association of Nurse Anesthetists whose 34,000 members are all about patient safety and personal wellness, Dr. Gupta and the CNN health team, my wife Christine and our always-encouraging sons, the National Multiple Sclerosis Society whose MS150 bike tour this May (my 10th) has proven a powerful motivator for me, and of course my colleague Donna Brighthaupt who got me into this.
Don't stress about falling off the wagon. When I fall off the wagon, return to the first Do above.
Don't be photographed eating!
Don't expect results overnight. It took awhile to get in the condition I was in. It'll take awhile to get out of it.
Don't consider my health "one more thing to do." If I do, I will drop it because I'm too busy. Rather, good health enables everything else important in my life, and should be prioritized accordingly.
Don't forget how rotten I felt before, and how much better I feel now!

Thanks again for a fun ride.

The end is near

2006-02-27T08:12:00.000-05:00

The end of the New You road is near, but things seem to be working out for now. I have been looking at the work of New You 2005, and sending emails to last year's participants, to see if they are still ALIVE! And yes, they are.

I have felt the temptations of ice cream and nuts (the eating kind, not you DONNA!!). And as President Carter said, "I have sinned in my heart," or as President Clinton said, "I did not inhale," or as Reagan said "Nancy...." I can't remember what he said.

I am amazed at what the power of diet and exercise can do for you. I was taught that there were only three ways to lose weight -- diet, exercise and disease, and felt that I might have to get tapeworm to help me make my weight, but alas, "herman" can stay in that jar in the lab...

Now can I beat that pesky wabbit. Next week - Hoboken! (ol Blue eyes) (I'm dying) - See you all next week.

When you fall off the wagon

2006-02-22T10:52:00.000-05:00

Getting under way on the New You project, I was certain of one thing: At some point, I'd fall off the wagon and have to figure how to get back on.

As folks could tell from this morning's segment, it happened Super Bowl weekend, at the office. My gracious colleague (who will remain nameless) brought in some leftover homemade Steelers celebration cookies. So I enjoyed not one, but four. And last week, my work hours were long in preparation for an American Association of Nurse Anesthetists meeting out of town. In five days, I missed not one but two visits with our trainer, Tasha.

Now what?

Time to just shake it off and resume the plan. What's begun over the past several weeks isn't undone by one day's treats or missed training appointments, or even one week's worth. Further, what's past can't be changed. So I might as well just get on with it: Resume the healthy diet, resume the night-owl workout plan, keep moving. Do what I know is the right thing, and the results should follow.

Thyme & time again

2006-02-21T09:10:00.000-05:00

I'm learning to spice up my food, so eating chicken (again) doesn't seem like a chore. That, I think, will be the most difficult part of keeping my New You after the eight weeks are done.

The exercise has paid off. But hopefully soon, when it gets warm, I can go and do some of this outside, and not have to sneak into the basement netherworld, away from family, with only the treadmill and TV to keep me motivated (Hey, why am I complaining????).

I look forward to meeting back with the others from the New You world in two weeks to see how we all did.

Disappointments and delays

2006-02-15T09:42:00.000-05:00

We're getting near the end of the New You program, and despite the fact that I have been working hard -- both exercising and with my food consumption -- I have not lost as much weight as I would have expected. I have spoken with Donna, and we both feel that the three of us who initiated this contest with our partners have done more poorly than those who were dragged in kicking and screaming.

What does this say about the power of pairs? Perhaps it is our great leadership that provides the inspiration for the other half of the pair to do well? Perhaps we realize that our pair needed more work than we did? Perhaps we're just lazy? Whatever the reason, I am disappointed and somewhat frustrated. The soreness in my muscles has not abated, my blood pressure is still elevated..

Everyone says give it time, give it time, give it time, but this struggle is one that will have to go on for a lifetime. Hopefully, I will be struggling with this for many years. I've yet to find a balance between what I want to eat and what I should eat. I just hope that at the end of eight weeks of New You, when the spring comes, I'll be able exercise more outside and that this will help me lose more weight...and become fit! As it is said, "Hope springs eternal in the human breast."

When to pull the wardrobe trigger?

2006-02-14T14:18:00.000-05:00

Saturday night, we got a foot of snow, and Sunday, Ian and Ryan and I went sledding. Breaking every rule about sensible snow wear, I pulled on my ancient Levis and headed out.

Those Levis, the Old Me bought back in the day. Got the New Me now. And Mrs. Purcell helpfully informed me my old drawers fit like MC Hammer pants. Ri. Dic. U. Lous.

Now, the fit issue arose most directly with the old Levis, which are just short of the carwash drawer. But it applies to just about everything in my closet now. Tailoring the serviceable suits, replacing the rest, new shirts. All that won't be cheap, I know.

I'll have to pull the trigger sometime. But when?

Once the 8-week New You program concludes, I'll still have a way to go with the "lose-75-lbs" objective helpfully provided by my physician, on camera, thank you very much. Stuff doesn't fit now. The more I progress, the baggier my clothes will get. But buying now doesn't seem long-term smart, either.

It beats having the reverse problem, having to buy because I've "outgrown" stuff. But still.

JUMP!

2006-02-14T08:36:00.000-05:00

Tasha Cooper, my trainer, is off the hook! I still don't like her.

It is as simple as this:

Get your old steppers out the basement. You know you have one. It's right beside that dusty treadmill, that deflated ball thing, your first Jane Fonda video and your spandex shorts.
Place up to two stackers underneath it.
Now jump.
Make sure both feet land on the stepper simultaneously/your knees are bent/arms straight out for balance/glutes sticking out hard.
Hold that position five seconds.
Step down slowly one foot at a time.
Now repeat and jump (oh jump up on the stacked stepper not up and down on the floor. I bet that needed to be stated too.)

Start w/20 of these and tell me what you think.

Note: Tasha has been incorporating routines personally for me so that I can do all of these things at home and not need gym membership machines.

Six plus inches, despite

2006-02-13T11:21:00.000-05:00

I cheated. I think I cheated everyday. But that little Tasha Cooper, my trainer, has shown me things I never thought my body could do. Guess what she does to me now?

In a fetal position, on my back
knees up to my chest/ankles together/feet touching the sky
Hands behind the base of my head (at this point I'm worn and ready to go to sleep) Tasha says in a high-pitched, mousy voice, "Resist me and keep those knees at your chest no matter how hard I pull."
She barely pricks me with her pinky finger and my legs fall straight to the floor -- "PLOP!"

She took me by surprise. I told her this was not a scientifically feasible thing to do. You pull my knees, they will drop -- as simple as that!

Now Tasha ain't takin' my mess. She ignores me and giggles. (I hate her maannn-but don't tell her cause she can catch me if I run.) She barely pulls my knees toward her again and demands that I resist and keep them toward me. I'm pullin' and pullin' and feeling it in my stomach and crying, "NO! NO!" And I do it! I resist her for a good 15 seconds. And she's pulling harder by using a whole three fingers now and I'm resisting more. This is equivalent to serious sit-ups here. My core is getting stronger and I've lost more than six inches.

I'm disappointed because I haven't lost any more weight. But I'm now a full dress-size down and partying around town without a girdle. Whewwwhew!

The moral of this story is keep moving, keep excercising, learn some basic core strengthening excercises, cardio is not enough. Make a wonderful habit of these things then cheating a little won't set ya back as much. Trust me, the 75-year-old you will thank you later.

Now can anyone please tell me the breakdown of calories/carbs/fats in a serving of Combination Chicken & Shrimp Egg Foo Young? I've been wanting this really really bad lately, but I know that gravy ain't no joke. Help!

Miles to go before we eat

2006-02-10T17:20:00.000-05:00

I want to thank Dr. Gupta for his comments, which were made without judgement about smoking. Far too often, we who don't smoke make statements about them that do. This doesn't help people stop smoking, just as it doesn't work to tell someone that they are fat and then expect a change. BUT telling someone that they are getting skinny does work. I am sure that my fellow NEW YOUers have felt the power of positive reinforcement, yet still, ultimately, it has to come from within.

Now we have heard from Dr. Gupta -- with this power of PAIRS -- what about the O'Brien's!!! What have they been doing for the New You? I know that the producers who we met in New York were going to start with us. I wonder how they have been doing. After all, they also have busy schedules. Have they been able to keep up?

Frank, yes the AMA (JAMA) reported that low-fat diets don't work, but these diet studies are based on self-reporting information. How have you been doing with your food log? I know that I have been having a lot of trouble writing down what I am eating.

My wife (Happy Aniversary) has been great with all this, and has been packing me "pre-set" meals and snacks to take with me, and for the most part that is ALL that I have been eating. I have resisted ordering out. But this has been only for the past five weeks. Imagine this for an ongoing study, such as the current JAMA, with a large population, provided that this is a prospective study. I agree, this week, low-fat is out, next week, who knows.

What I tell people is to eat and drink in moderation, watch dietary fat, and sugar content. And the best way to be healthy is to start teaching your kids to be healthy and they will keep you in line! Now I have to do the same.

"Low-fat study leaves little to chew on" - Gov't Scientists

2006-02-10T16:38:00.000-05:00

Six weeks into the New You, and the truth comes out!

Low-fat study leaves little to chew on

Great. Wanna eat weeds? Go ahead. But we're nevertheless joining the ranks of the pulse-free, someday.

I'm reminded of a satirical news story some time back. Scientists discovered coffee was good for you, it said. Readers should drink lots of coffee! Because at some point in the future, it is certain that some other scientists will conclude coffee is bad for you. Then you'll have to go cold turkey.

So now what?

Compared with Old Me, consuming fewer, better calories, while burning more calories, has yielded less weight, more energy, and minimal-to-no sense of deprivation. More fruit and vegetables. Whole grains. Lean protein, chicken, fish. Healthy snacks so I don't get to starving. Laying off the junk.

Regardless of what the latest government report says, maybe there's something to be said for chilling about it, for keeping it simple.

Whaddya think?

Ode to Rocky Mount - Thanks for the memories

2006-02-09T12:30:00.000-05:00

A comment from Rocky Mount on the "Living Healthier/Cost More" blog got me thinking. This person has a valid point...if beans and frozen veggies were all I ate. But I found myself thinking more and more of my mom and how she grew up in the Tidewater area of Virginia. Seven kids and not a lot of money.

Most days all my grandma had were beans, peanut butter or oatmeal. I laugh every time they tell me this story, because the rule was, if you don't want what is put out for you to eat, then you just don't eat. My mother got tired of those three staples and she grew up the skinniest of them all, because she decided she wasn't going to eat. Well, she vowed that when she grew up, she would never have those staples in her kitchen.

Now, I come along and I love beans, peanut butter and oatmeal, but I didn't know how much I loved it until I went to grandma's house, cause it wasn't available at mom's. What I'm trying to say is -- these types of staples, along with greens and cabbage -- were available to the poor. T-bones, pork roast, asparagus, artichokes, duck, salmon, pomegranates, certain fresh berries and year-round citrus, etc. were not. And if you grew up on a farm, you had your rich creams and butters and knew darn well there was no such thing as substituting them for margarine. That was a sin.

Now, my grandma is living a wonderful long life and all her faculties are working. My mother is strong, but with so much health facts available now, she's re-evaluating what should go into her cabinets. She now knows the value of beans and oatmeal, so I can find those when I go home. I'm not sure she's gotten a hankerin' for peanut butter yet, but if you tell her it is the cancer fighting food of the week, she might pick up a jar.

If I were forced to eat oatmeal or [plain] cheerios everyday and a peanut butter and fresh fruit marmalade sandwich at lunch with a hot baked skin-on yam and beans for dinner, and made to walk three miles to school in the snow, up a steep hill to and from (I could never figure out how they went up hill both ways, but it made the story good, didn't it?) I'm willing to bet you, there would be no diabetes, hypertention or those other blood illnesses to worry about when I'm older.

But dang it, it took all day Sunday to clean those beans and greens. And to tenderize the meat that sometimes went with it. And there was no such thing as instant oatmeal, so that took time too. WHERE DOES A WORKING MOM TODAY FIND THAT TIME?

And here comes fast food, instant grits, instant oatmeal, the microwave, the waffle in the freezer and so on.

Well Rocky Mount, if I want to save money and go back to basics, my mother's childhood staple foods would be the way to go. Thanks for the memories, as I finish up my beef burgundy and new potatoes, with a succulent apple-cranberry crisp dessert, all from a frozen microwaveable meal.

Time

2006-02-08T09:08:00.000-05:00

Remember those days from your childhood when your mother, father or some important adult gave you direction and told you what they expected and what you were suppose to do? Then you forgot, chose not to do it or got side tracked?

This has happened to me!

Mary, our trainier gave us some portable exercise bands and provided us with written instruction so that we could exercise during our trip to Puerto Rico last week. No surprise, but we blew it. We walked around a great deal, but no gym time, no pool time and no exercise with the bands that we packed into our suitcases.

I will be honest when I tell you that we could not fit it in. Really, it wasn't that we forgot or decided to skip our exercise. It goes back to one of the main frustrations that brought us to the New You program....time, time, time! Where do you find time and how do you fit it ALL in?

"Smoky treats" cost more than you think

2006-02-07T13:06:00.000-05:00

I know Donna doesn't want me to mention smoking, but I am going to do it anyway, just this once. Too often doctors forget to tell their patients to quit smoking in the first place or applaud them when they make progress toward kicking the habit. I don't want to make that mistake.

So let me just take a moment by saying I am proud that Donna has taken first steps toward quitting smoking by reducing her daily intake. And kudos to the many New You supporters who are watching and reading and perhaps trying to kick the habit themselves.

But I also know that there are a lot of things pushing Donna to keep smoking. She says it helps her get through the stress of school, busy days with the kids, and house renovations. So quitting smoking completely is going to be difficult.

Donna began smoking after receiving a sample pack at the Democratic National Convention in 2004. Ever since, she has bought them on her own, at no small cost.

The American Cancer Society has a handy calculator that helps people keep tabs on how much buying cigarettes costs them. If you type in four cigarettes per day, which was Donna's average intake before New You. Well, just from the fall of 2004, when Donna began smoking, the cost has been $500.

Now if Donna smokes until she finishes school, which could be another five years, as she has said, that's almost $2,000 in "smoky treats," as she likes to call them. Invest that same $2,000 in a 401K plan that earns around 8 percent and in 25 years it could equal roughly $14,000 dollars. That's a lot of money to give up so easily. And that says nothing about the health costs associated with the greater care many smokers need or lost days at work.

When all these things are factored in, even a few "smoky treats" each day is rather expensive. So Donna, listen to what your wise grandmother told you and start treating yourself right.

Puerto Rico trip poses dietary hurdles

2006-02-06T08:44:00.000-05:00

It's been awhile since I have had the chance to blog. The Rampolla's have been on the fast track over the last couple of weeks, traveling to San Juan, Puerto Rico, last week after my return from a trip to Washington, D.C.

As usual, I expected the temptations of junk food and airport fare that temp and tease not for its gourmet content and taste, but simply because one is famished! I have never planned for meals or travel snacks before, but this time, I was going to do it. I was determined that each Rampolla would have direct control over what he or she ate. I planned travel packs carefully -- sugar-free candy, sugar-free gum, 100 calorie pack snacks, small bottled water, almonds, sunflower seeds, dried fruit and small bags of veggie chips. I hoped that this would be enough to deter the wide-eyed curious and hungry. To my delight, it worked and there were few to no complaints.

Everyone did fairly well balancing portions and declining fried foods and sweets. The children did feast on occassional ice cream, but did not have candy or soda. Gentle reminders kept everyone on task.

I spent time away from my family at conference meetings during the day. Lunches were remarkable, with lots of steamed veggies, broiled chicken and beef. There were salads, which I ate without dressing. I did indulge by taking a small spoon taste of carmel cheese cake and coffee ice cream. Then I gently pushed them to the center of the table to the congratulations of my colleagues. I have great support within the ranks of the many fine folks that I have the good fortune to work with in the National Guard Bureau Family Program.

I did endulge in two pina coladas though. Pedro had two rum and cokes. We figured we were on holiday, so we had to live a little. This week it will be back to the gym!

All and all we keep pushing forward on our New You Resolutions. I was worried about falling far off the wagon during our trip, but a surprise bout with the flu toward the end of the trip kept me hanging on. I did not have to worry too much about indulging since I could not eat...and did not want to eat...I could not stand food! What a way to finish a lovely time in beautiful Puerto Rico. Thankfully, it has passed. Maybe I even lost a pound or two on my flu diet.

Does living healthier cost more?

2006-02-02T16:35:00.000-05:00

The other day, my New You partner Donna put up a post stating, among other things, that healthy grocery shopping cost more. I think she said she used to spend $40 on a trip to the grocery story; now a similar trip runs over $100.

Got to thinking. (Dangerous, I know.)

Is living healthy more expensive?

I know all the information about long-term expenses -- less hospitalization, better quality of life in my later years -- all that stuff. But what about now?

Half and half

2006-02-02T16:12:00.000-05:00

According to CNN, we're halfway through the New You. I lost half the weight that I wanted to lose, and today is my half-birthday.

Today, Chef Billy from Cooking Light magazine came to the house to show me how to cook. Well, he was teaching and my wife was listening mostly. I was thinking, "I'm a doctor, and he is a professional chef, I don't tell him how to diagnose people, and he shouldn't tell me how to cook!" After all, I don't ask people to try operations at home. Why should I try cooking at home?

Actually, I do like to cook, but I hate to clean up. So what I need is a meal that I can get ready with minimal preparation time, minimal work, using only one pan, that is about 400 calories, and doesn't come out of the box. In addition, it has to be low sodium, low fat, and low cholesterol. Oh yes, it has to taste good and be something the kids can eat too. Does anybody have any suggestions?

I'm still having trouble finding the time at work to sit down and eat. Although I'm taking carrots and celery sticks and other snacks with me to work, I find that I'm still grazing rather than eating. I guess this takes time.

I am, however, getting better at exercising. I don't think I'll be doing any marathons in the near future, but I am finding the time to get on the treadmill on the days that I'm not going to the gym.