Is It Worth It: Small Orange Julius

Just like everyone American out there, I love a great deal especially if it is eating out.  As a family, we have significantly cut back on our dining out and only allowing ourselves one weekly date night dining experience. Even if we eat out one time a week, our restaurant decisions are sometimes controlled by the special or promotion in which the establishment is offering.  

While we stick to our commitment of eating out one time a week, it is difficult not to break that commitment with all of the food advertising specials out there.  How many times have you said, "But it is on special?  Or it is only 50 cents more!" So I am starting a new series called "It It Worth It?" 

Is It Worth It?: Small Orange Julius 

Right now, all Dairy Queen/ Orange Julius locations are offering a small Julius or fruit smoothie for $1.49.  Never growing up near a Orange Julius, I have never tried one of these drinks.  According to Josh, it might have been a good thing as he is certain I would have loved it.  Due to my early on addiction to Tang drink, I am sure I would have been an Orange Julius fan.  

Orange Julius is hoping to grab those consumers who believe that since it is fruit is it healthy.  It is the same marketing strategy of McDonald's with their fresh fruit smoothies in which the medium size is more calories then the 4 piece chicken nuggets (which still is not a healthy option).  A small classic Orange Julius, the sugar count of is 51 grams and 210 calories. (http://www.orangejulius.com/Menu/julius-originals/).  Even the 'light' option of a light orange smoothie has 32 grams of sugars with 140 calories.  Both options sugar levels would make you want to brush your teeth afterwards.  Even knowing fruit has natural sugar, upon more investigation, an Orange Julius & orange smoothie has NO real fruit so this drinks are pure sugar.  

Instead of a smoothie or Orange Julius, if you need desire a DQ dessert, choose the kids' cone. While the calories are similar, the amount of sugar (51 grams vs. 18 grams) is a significant reduction.  You could even reduce the calories/sugar more by removing the cone and requesting it in a dish.  Add some bananas on top to ice cream to give you some  potassium and magnesium.  Even better, remove the ice cream, stay at home, and enjoy the banana which on average are 45 cents a pound.  For what you paid for the Orange Julius, you could have bought 3 pounds of banana.  

Skip the Orange Julius - Buy Bananas

*If you have questions or concerns about nutrition, please consult a medical professional as I am not."

Goodbye Moon, Hello August

Usually August is not a month I took forward to, but this year I am embracing the eight month of the year!  

July started out with so much promise.  I was strong with my tri training; my health was improving; my schedule was in place; and my family was strong.  Then, my iPhone died.  In the future if the iPhone goes again, I will start becoming concern. After the phone, my health was next.  Due to an increased tri training schedule, my body's weakness were exposed, my pain increased, and I had to make the choice to drop out of my upcoming sprint tri. Then at the end of the month, I unexpectedly had to say goodbye to my oldest dog, Dolce.  

I could write a lot more about the month of disappointment, but I am ready to mentally move on. Reflecting back on the month, I know there is nothing I could do to change what happened.  My motivation was there; there were just some strong setbacks.  I have had setbacks in my journey before and will again in the future.  Each time I get thru them.  So for the month of August, I am working on a couple of goals.  

1) My blog: The first weekend of August I am attending my first blogging conference in Kansas City (www.goblogosocial.com).  I hope to learn how to utlitize social media and the resources which are out there.  In addition, I have purchased my own domain so I would like to move this page to the new address of www.betterjnel.com.  Hopefully by the end of August, you will be reading me at a new location.

2) My running: Since I had to make the difficult decision on stepping away from the sprint tri this year, I am fully focused on improving my run/walk intervals.  Before I was injured, I started seeing improvements already with being able to run longer, and I felt stronger.  So with the help of my new running coach Rachel (http://drrachelruns.com), I have a new plan in place to improve my intervals and distance. Still planning for two more half marathons by the end of year with a full next year

3) My diet: I have to eat more!  My daily calories is about 200-300 short of what I need for my activity level.  I am improving on increasing my calories and making sure they are quality calories.  There is always room for improvement.  With the encouragement of my trainer, I am adding new veggies as well as learning how to cook them!  

So here's to a better August and a Better JNel.

Tri Training: Reverse Triathlon

(Sorry for the delay in posting.  Due to a storm on Thursday evening, I lost power and Internet on Friday. Just now getting back to being able to update)

There are 44 days until my sprint triathlon.  I have 6 weeks of training left and after the first 2 weeks, I am excited to really see what I can do during this triathlon.  At first when I signed up, I really thought it was going to be a struggle to do all the components, but with the way our training is going, we are all seeing it is possible to finish!

This morning started out with a 7 AM run at a local park with my trainer, Pam. I do not frequent this park often so I got lost on my way there.  Prior to our session, Pam warned me that she was going to take me out of my comfort zone, and she did.  She made me run a concisely under a 15 minute pace with NO walk breaks.  She would not tell me to distance prior to us running and said I have to move the entire time.

Her reasoning: I have to get my body used to running concisely without stopping.  That the first 15 minutes of moving, our body and energy level is wanting us to stop.  By "powering thru" we can get our body to in a sense "wake up" to exercise.  

It worked because I now know I can run for 0.8 miles without stopping and without dying!  I wanted to stop a couple of times, but Pam would not let me.   Afterwards, we did some more short run drills to run to certain areas on the track.  I did not have my watch, but in total, I am estimated that we ran/walked a total of 2 miles.

Then after a short refueling break, I heading to the downtown YMCA for my tri-training.  Today it was

biking and swimming.  Thursday's spinning lessons are more about pacing and consistence when increasing our speed.  Today we did that while climbing five "hills".  Totaled, I biked 7.4 miles in the 36 minutes.  Over halfway to the distance of the tri.  

We immediately transitioned to the pool.  I was excited to attempt to get the 300 yards in, but that was not my swimsuit's plan.  As I was putting on my suit, one of the neck ties broke.  I was unable to tie my suit around my neck.  Even after some MacGyver moves, I was unable to get the strap to stay.  But due to the creativity of our instructor, Kyla, I worked on my legs by using a kick board which allowed me to ensure I would not lose my suit.  I was able to get 3 laps in using the kick board.  Halfway to my six.    

So at the end of my morning training, I ran, biked, and swam...I completely a reverse triathlon!  I am really happy and surprised at where I am after the second week.  The more I am training, the more confidence and stronger I am feeling.  In addition, I am starting to bond with the ladies who are facing the same challenges as me.  When my swimsuit broke, one of the girls offered to sew it for me.  Excited to keep training and pushing myself to be a better me.

So Obesity is a Disease: Will Anything Change?

So in my two-day marathon migraine suffering, I was able to catch the big news of the week: obesity is now disease.  The American Medical Association changed obesity status from “a major public health problem” to a chronic disease.  The AMA’s hope is that insurance companies will start being able to put the resources (i.e. money) behind treatment options for obesity. 

 

Age 21: Obese

As someone who has been considered obese since the age of 16 and at one time consider morbidly obese, I have little fate in this change.  I believe most doctors have long concerned obesity a disease in their patients.  While I do not believe there would be a change is that doctors are still not treating obesity as the only factor. That is, they are still waiting for another risk factor (blood pressure, diabetes) which resulted from the obesity to discuss someone’s size. 

A discussion came up last week for a fellow blogger “From Fatty To..” about doctors’ fear of approaching the subject of obesity (http://www.fromfattyto.com/are-doctors-being-too-nice/).  She and I had similar experiences in that fact a doctor never sat me down to get to the route of my problem.  Every year they would make note of my increase weight, but never said…we should get you to a nutritionist, exercise consultant, a psychologist.

If they did mention my obesity, I might have brushed them off, but it was their responsibility to mention to me their concerns before I had additional medical concerns.  During my early adult years, I did not know how to take care of myself by nutrition and exercise.  But every year, a doctor would brush that aside and take the opportunity to discuss the general concerns of a college woman (birth control, binge drinking) and not the concerns in which would impact me long term.  

When I decided to make the change to lose weight, it was my decision.  I informed my doctor of wanting to look into a nutritionist and look into the psychology effects of why I binge eat.  If I was not an advocate for myself, I wonder with fear where the status of my health would be now instead of where it is.  

Is obesity a disease?  Yes, I do believe it is. Is it a disease in which we can break?  Yes, I believe and know we can.  We just need the medical profession to stand up to us, tell us to change, and provide the resources to change.  If not, we will continue as a society to create unhealthy habits which impacts our society.  

Why Not Tri: Training Day 1

Today was my first day of training for my upcoming Sprint Triathlon.  This is right, triathlon.  In my

effort to keep pushing myself beyond what I thought was possible, I decided my next goal is to swim, bike, and run in a timed matter.  (300 yards swimming, 12 miles biking, and 5k) I know I am able to do all three, but back to back..it will provide a challenge to me. 

Shirt from Running Chics

Unsure of how to handle the training for this program, I signed up for a woman's only triathlon training program with the downtown YMCA in partnership of the Healthy Living Alliance (http://hlaspringfield.org). I am even going to be able to participate in the training with additional members of iBody Directory here in Springfield.  A great group of ladies working towards a healthy lifestyle.

Knowing that this was the first day of training, I thought I would be showing up for an orientation: This is what to expect, this is the building, this is how you set up your bike.  That was not the case.  I found myself immediately on a bike.  This was my first time using a spinning bike, and I was not prepared for all of the adjustments necessary.  

Right away, the instructor started off peddling.  I was unable to get the bike adjusted in a way I felt comfortable, and I did not want to stop the instructor's flow.  I did speak up a couple of times, but still could not get the bike adjusted the right way.  Due to this and wanting to stay injury free...I just did basic biking.  I was able to do 4 miles on the bike.  After class, I talked to one of the instructors about meeting her in the next couple of days to get a spinning 101 session so I am caught up with the rest of the class.  

As I was leaving, I was talking to one of my new workout buddies, Wendy.  She explained that after two years of having medicial restrictions, she was finally able to cleared to work out.  While others may be working towards the goal of the triathlon, she has the goal just to get back in shape.  Her goal of getting healthy reminded me that while I struggled with the spinning aspect, that we were both on the same mission on working towards a healthier life.  

So three times a week (sometimes just two for me), I will be biking, swimming, or running.  The sessions are broken up where in most cases you are going to be doing two of the same things at once just like on race days!  So continue to follow me in my next challenge to tri the triathlon!  

Happy Birthday Electra Daisy!

Through out this journey to health, I have mini-goals and rewards along the way.  Last year, to buy a bike and start riding again.  When I was younger, I remember I was always on my bike.  I would be riding with my two best neighborhood friends up to the pool.  I even remember challenging myself and riding the 6 miles to my voice lessons or to my church.

Bike riding was something as I got older, I was always envious of those who did ride.  Because of my weight, i never imafined me fitting on the seat.  I imagined myself weighting down the bike where the wheels would flatten.  Knowing biking is a great form of "fun exercise", I had a goal weight I wanted to obtain prior to getting to that bike.   

While I was just short of that goal, the perfect bike came up on craigslist.  After @HLASpringfield Yoga on at the Square session last June, Josh, my partner, called me about an Electra Daisy in which he found online.  Now Electra's are the perfect cruiser for just a casual bike rider.  I went to the see the bike that afternoon.  While I did not have the money for the Electra, I put at the best offer, and it was accepted.  

My Electra Daisy got customized by Josh with a matching back rack, baskets with flowers, and even a customized nameplate tank.  Last summer, I rode the bike everywhere..to the Farmer's Market, out to eat, riding to workout, even to the St. Louis Arch.  I have become skilled rider in traffic as well as trails around Springfield.  There is sometime to say about having a super cute bike, you want to ride it all the super cute time.  

Our bike riding adventures have continued as we transitioned to a full bike riding couple.  Beyond the Daisy, I am the happy owner of two other bikes: Globe Specialized and a converted Electra into a customized Hello Kitty bike.  We strive to have weekly date bike nights where we base our activities where we can ride.  In the fall, we do the ultimate vacation by biking the Katy Trail!

When I reflect back on my last year of biking, I would never imagine that I would have been doing this two years ago.  I would never thought I would look outside on a summer day and think to myself "I can't wait to bike/run/walk".  I guess that is why I am a better me!

Ice Ice Water...So Cold!

My two favorite reusable water bottles.  They are
always in my refrigerator full and ready to go

In my effort to increase my daily water intake, I have carrying around glasses of water.  I am hoping by having the glass nearby it will motivate me to drink.  Due to this, I had a klutz moment in which I dropped my phone one of these glasses of water and was without my phone for 16 hours as it dried out.  Needless to say, that I realized how critical a smart phone is to my fitness/nutrition lifestyle. 

So today, I am using one of my reusable bottles to carry my water around.  Prior to my start a journey towards a heart healthy lifestyle, my beverage choices consisted of Starbucks or ice tea.  I would have a glass of water here or there, but for the most part, I was dehydrated myself.  I did not have a soda habit so that was easy to overcome.  My daily struggle is still to hit the recommended daily water intake.

So what is the daily water intake?  Is it going to be the classic 8 glasses of 8 oz. a day, and that should be the same for everyone.  No matter your age, weight, physical activity, etc.  To the Internet we go...I headed to the mayoclinic.com to research what my daily intake would be.  According to the Mayo Clinic who references the Institute of Medicine, an adequate intake of water for men would be 13 cups and women at 9 cups a day.  The 8 by 8 roll would not apply to that.  There are also calculations out there based on your weight and what you should drink, but for me...I am comfortable with saying that I need 96 oz a day.

This is for a couple of reasons: 1) I need to lose weight so the more I keep my body hydrate, the most it is going to be functional to allow me to exercise (recommended daily increase of 2.5 cups with exercise)  2) I have a tendency to feel dehydrated.   I remember very few things for the Oprah show, but one fact I remember her providing to her viewers is that if you feel thirsty, you are already dehydrated.

So 96oz a day...how do I accomplish that?

 - Out of the water I drink, I avoid crystal light/mio/etc to add to the water.  That sugary flavor (even if it has no sugar), it creates an unsatisfying feeling within me.  If anything, that sugar taste creates more of taste for foods in which I should not even be craving.

- When exercising, I drink prior, after each set/machine change, and after.  I have a "Pavia dog" reaction during my strength training because after each set, I am drinking water.  During my workout, I try to finish a full bottle to get me off to the right start.

- I use the glasses with the measurements I need.  At work, I use a 32 oz glass of my water.  I am striving for three of those a day so if I can finish one before lunch, I am good to go for the rest of the day.  Plus, I use a similar glass at my house so I know if I had one at work, one during my workout, then I need one more at home.

- Water pitcher in the refrigerator.  There is nothing like coming home to cold, cold water...fill up a pitcher and put it in their today.  As the temperature rises, you will not find satisfaction in that side, but cold, cold water.  While you want to avoid sugar, adding a little lemon or even ginger increase the taste factor on a hot day.

So I will keep pushing myself with this habits to get my water in daily (and keeping my phone away from the water!)

Working a Better Community: Healthy Living Alliance

It seems like almost once a month a new chart/listing/ranking comes out which measures the status of

your state.  The healthiest state..the highest rate of obesity....the best city for biking...the worst city for public transportation.  It seems like every city/state is battling to prove their health worthness with stats.

But what is really happening in this communities?  The most recent CDC rankings has my current state ranked the 10th most obesity state and estimated the direct medical cost of obesity per Missourian is at $754.  For some Missourians, this amount might be a whole paycheck.  Not matter what condition your health is, the impact of obesity can be felt for every person. 

Yoga on the Square with Healthy Living Alliance

That is why we are a neighbors to each other should provide the resources to improve our health as a community.  I remember when I was growing up, everyone may age was always out playing and moving and being active.  As an adult, beyond joining a gym program or sign up for a running group, it is difficult to find the community resources to keep us moving (especially with a limited budget).

For me, I have never paid attention to what was happening in my community when it came to healthier resources until I started this journey.  (To be honest, I never really paid attention to any aspects of the community in my twenties).  But on my journey to a Better JNel, I would say an indirect result was becoming a better citizen.

Because of this, I have started a partnership with the Healthy Living Alliance here in my city (http://hlaspringfield.org/).  Started back in 2011 (the same year I started my journey), the HLA has been working on the goal of improving lives, reducing the community cost of lifestyle-related diseases, and strengthen our city's economic outlook.  In our city, the HLA has been hosting school programs to promote healthy eating, campaigned for a successful ban on all indoor smoking in the workplace (twice), and providing free community exercise programs to increase movement. 

It was last year which I became exposed to the Healthy Living Alliance during free Friday lunchtime Yoga on the Square.  It was not until recently in which I expressed interest in being a Healthy Living Alliance Ambassador which by discussing my lifestyle changes, we could use my story to motivate my neighborhoods. 

I am excited to see where our partnership goes as well as energized for another year of Yoga on the Square.  I challenge all of you to outreach to your community to see what resources they have as well as how you can get involved. 

Better JNel Babble: Go Girl Half Marathon

Running Groups Run This!

Signing up for my first half marathon was on a decision I made on a whim.  After finishing the Bass Ultramax sports sent out an email offer for a reduced rate on the Go Girl half marathon in May 2013.  Being that the event was seven months away, I figured I had plenty of time to figure out how to run/walk 13.1 miles.

My Ultramax Running Coach Kristin

Pro Outdoor Fitness Festival's 5K in 2012,

Three months after signing up and no strategy in place, I received another email from Ultramax Sports providing information on their upcoming half marathon training group.  This group would meet twice a week for group runs with also providing a training plan for the week as well.  Since I do not have a better plan in place, I decided that this group was the only way it was going to happen.

Signing up for a local training group was the best decision I made to get me to the finish line.  Every week we met, my coaches were there encouraging me and pushing me when I did not want to go the distance.  We faced struggles together included numerous Saturday snow days as well as balancing energy during those long runs.  They provided encouragement to me via email during the week to ensure I was keeping up with my running schedule.  Then on race day, my main coach Kristin met me to make sure I got across the finish line.  

Now, looking towards my next step, I have joined two new running groups.  Locally, I have joined the Cox Health Galloway running program which will met every Saturday for long runs.  This group provides a little more flexibility due to the ability to either work towards a full or a half marathon.  Since I am still undecided on my new step, I thought it would be great to access to both training programs.  In addition, it provides additional resources relating to the Galloway running method which my Ultramax program was based on.

Then, I have the honor of joining 15 ladies across the world via social networking on the "Fatty Must Run Marathon Challenge" hosted by a UK runner @FattyMustRun (hence the name on the challenge). While I would never imagine calling anyone fatty" due to the torments from my elementary school teasing, I embraced the foundation of the challenge....15 ladies working towards a healthy lifestyle to finish your first marathon in 12 months. While we are working on making the necessary changes, we are supporting each other from afar.  I am excited to see how the social network works with in our groups.

Both of these groups will get me to my next goal.  There is a lot ahead for me so keep in touch this week for 

May Goals: Miles, Meals & Me

The last couple of months have been a challenge for me, but I have had to remind myself that this is a journey to a better, healthier me.  With all of these challenges, I remembered why I started and what I wanted to get out of this experience.  While things got crazy, I have still been working towards my goals in which one significant one is going to be accomplished this month.  Getting refocused, here are my May Goals!

1) Finish my first Half Marathon:  I say 'finish' because my goal is to cross the finish line (prior to closing the finish!)  I know with my training, I will be able to finish.  Being that my first half marathon is on May 11, I still have the rest of the month to look at.  I want to continue on with my training.   Including my half marathon, I am striving to get 40 miles logged for May.  To challenge myself, I am going to be walking my local American Heart Association Walking Paths.  My local chapter designed 30 paths here in my town, and I can not wait to review them.  (Find a AHA walking path in your area here: http://www.startwalkingnow.org/home.jsp)

2) Preschedule my lunches & snacks during the work week: Since I eat the same breakfast every morning, the next step is to continue the clean eating and balanced meals during my work day with lunch and snacks.  I have had some issues with energy and food so eating balanced meals has become critical on my journey.  While everyone always says to plan meals ahead, it is advice in which I have found it difficult to embrace.  I believe that was because I tried to do the whole week and every meal therefore I setting myself up for success by giving myself lunch and snacks.  Then next month, we are going to plan the whole day!  

3) Schedule week for exercise, work, and social media to provide success with balance: They say if you are focused on one goal, you forget about the others.  This month, I am going to work towards my schedule to provide the necessary balance to be successful in all areas.  When you put it down on paper and schedule the time, you are more likely to make it happen.

Seems like a pretty simple month, but there are 31 days to make these things happen.  In addition, it is National Bike Month so I will be getting some miles on both of my bikes.  Until next time, I am busy working on a Better JNel