Week in Review
The dates during the holiday season are as follows: During Thanksgiving, we’ll meet on Monday, Nov. 21 and that’s it for the week. During Christmas break, we’ll meet on Thursday, Dec. 29 and that’s it for that week.
Don’t forget that the Westford Turkey Trot is next Saturday, Nov. 19. There’s a 10k, 2 mile walk/run, 100 yard tot trot for ages 6 and under. $10.00 donation. Race starts @ 10am. Registration @8:30am at Westford School. Random drawings for prizes. Proceeds benefit the Committee for Westford Families. Call 878-2902 or 879-5726.
Last week we welcomed another mother/daughter pair, Paula M. and her daughter Lilah. I’m sure she won’t eat a cookie again before doing this workout. The mother/son pair of Lisa S. and Nate was a duo full of energy. Greg joined his wife Helen and impressed us all!
We miss Shelly . . . latest update, she’s going to physical therapy for her recent foot surgery and should be joining us soon! Speaking of feet, it was good to see Lynn’s progress after her surgery and Paula M. is making huge strides!! What’s this with the foot surgeries anyway? No more, okay people?
The Challengers continue their course of healthy eating and moving. Congratulations to Lynn O. for smashing her $3.50 workout time by one minute. Maggie has done it a few times at home, so we need to capture her time too. Also, a big thank you to our program partner, FleetFeet for talking to the Challengers and mentors about proper footwear and body-wear and awarding everyone a pair of socks and a $10.00 off coupon. If you didn’t pick up your socks, just ask me since I have them in my bag. A new program partner, Whitney’s Crackers, just sent me a package. We’ll give these out just before the holidays to share at your home or dinner parties.
Don’t forget that the Challengers and mentors are meeting with Megan and me after class on Monday, Nov. 14 to talk about your plan of attack for the Thanksgiving holiday. We’ll break into groups then report out. Please try to remember to bring pen and paper.
Have a great week and remember, the entire month of November and December is not a holiday. At work bring in healthy choices to share so you don’t have to reach for the junk. Alter your baking to exclude Crisco, veggie oils, margarine (replace with olive oil, real unsalted butter, coconut oil, unsweetened applesauce) . . . change the all-purpose flour to white-whole wheat flour (King Arthur) . . . replace your sugar with unsweetened applesauce, bananas, honey, maple syrup or agave—don’t have that handy? Just reduce the amount of sugar by half. Salt? You don’t need to add it. Skip the teaspoon or two, trust me there’s enough salt in our lives where we don’t need to add it.
Holiday Gift Idea: Concept2 Rowing Machine
Concept2 donates a rowing machine to the Boot Cancer event. We hold a raffle where either 200 tickets are sold or it ends on December 31, 2011, which ever comes first. Tickets are still available. $10.00 a piece. Purchase them online or in person through me. Rower will be shipped anywhere in the U.S. free of expense. Please pass this on to other friends and family members across the U.S. Here’s the link to purchase tickets online: http://www.active.com/more-sports/st-albans-vt/boot-cancer-fitness-challenge-concept2-rower-raffle-ends-12/31/11-buy-here-2011
A Few Statistics for Thought
I love stats. . . . A cheeseburger happy meal w/ fries and a Sprite at McDonalds has 640 calories and 24 grams of fat. This is OVER half of the total calories many children should be eating in a day . . . Pre-plan travel with healthy choices for you AND your family members.
During the holiday season, you’ll see family members who may not taking good care of their bodies, remind them that to add 14 yrs to their lives, they must follow the 4: don’t smoke, exercise, drink alcohol in moderation, EAT AT LEAST 5 servings of fruit & veggies EACH DAY!
Blood Sugar & the “White” Stuff
If you or anyone you know is diabetic or pre-diabetic, or if you’re interested in dropping some weight, read this carefully, since the first half is a scientific explanation of blood sugar levels. You need to understand the explanation before you read that last half, the SCARY half of this article.
“According to the American Diabetes Association the line between a healthy fasting blood sugar and a pre-diabetic fasting blood sugar is set at 100 mg/dl (pronounced 100 milligrams per deci-liter). A fasting blood sugar of between 100 mg/dl and 125 mg/dl earns a diagnosis of pre-diabetes, and a fasting blood sugar of over 125 mg/dl is diabetic.
So how much sugar is 99 mg/dl, the highest fasting blood sugar you can have and not be diagnosed as pre-diabetic? Let’s figure it out.
First, we need some basic measures.
one liter (l)= 10 deciliters (dl)
one gram (gm) = 1000 milligrams (mg)
one teaspoon = 5 grams
We know that a typical human has about 5 liters of blood, so we need to figure out how much sugar dissolved into this 5 liters of blood will give us a reading of 99 mg/dl.
Since one liter contains 10 deciliters we multiply 99 mg/dl by 10, which gives us 990 mg, the amount of sugar in one liter. Multiply the 990 mg in one liter times 5, the number of liters of blood in the human body, and we have 4950 mg of sugar. If we divide the 4950 by 1000, the number of mg in a gram, we get 4.95 grams of sugar.
Since one teaspoon contains 5 grams, the 4.95 grams of sugar in the blood of a person just short of being pre-diabetic equals a little less than one teaspoon.
If you run all these calculations for a blood sugar of 80 mg/dl, which is a much healthier blood sugar than the 99 mg/dl one that is knocking on the door of pre-diabetes, it turns out to be about 4/5 of a teaspoon.
If you run the calculations for 126 mg/dl, the amount of sugar in the blood of someone just over the line into the diagnosis of diabetes, you find out that it is 6.25 grams, or 1 1/4 teaspoon. So, the difference between having a normal blood sugar and a diabetic blood sugar is about a quarter of a teaspoon of sugar.”
Okay, now since you read the above (perhaps read it a few times), now read the next half, the SCARY half.
“What really gets kind of scary is when you look at the amount of carbohydrate in, say, a medium order of McDonald’s fries compared to the sugar in your blood. Remember, it is the job of your digestive tract to breakdown the starch and other complex carbohydrates, which are nothing more than chains of sugar molecules, into their component sugars so that they can be absorbed into the blood. An order of medium fries at McDonald’s contains 47 grams of carbohydrate. 47 grams of carbohydrate converts to about 47 grams of sugar, which is almost 10 teaspoons. So, when you eat these fries you put 10 times more sugar into your blood than that required to maintain a normal blood sugar level. If you figure, as we did above, that one quarter of a teaspoon is all the difference between a normal blood sugar and a diabetic blood sugar, the 10 full teaspoons would be 40 times that amount.
Since your metabolic system has to work very hard indeed to deal with the sugar load from an order of fries, imagine what it has to do when you add a large soft drink, a hamburger bun, and maybe an apple turnover for dessert.
When you see the long lines of cars in the at the drive-through window and the long lines of customers at the counter inside, you can see why the incidence of type II diabetes is skyrocketing?”
So back to the statistic at the beginning of this blog, pre-plan your travel and meals for you and your family. You’ll drive by those fast-food places, avoid buying the fried chicken, and coming up with more healthy alternatives to cheetohs, chips, juice and soda.