Six weeks to a better you: first week round up

  • Published
  • By Airman 1st Class Ashley Coomes
  • 319th Air Refueling Wing Public Affairs
GRAND FORKS AIR FORCE BASE, N.D. --  The six participants of the Body Gem® program have completed their first week. Each has submitted seven days of meals and exercise logs to Staff Sgt. Shaleika Anderson, a Health and Wellness Center dietician. She will comment on each participant according to their logs and each participant will describe how they feel they did the past week.

The weekend socialite
It's not easy having to log everything you eat, but it does keep you honest. I find myself not snacking a lot just because I'll have to log it, which helps in not over-eating. I've also found that having to log my exercise, makes me want to exercise more. It's a competition with myself to see if I can beat my calories burned or lower my calories eaten. I still have a long way to go before I don't need to be babysat by the balance log, but it's a good starting point.

Sergeant Anderson's advice - On quite a few days, the majority of your calories were from your dinner meal. Try to balance calories more throughout the day. Make you larger meals during the part of your day that you are most active. Your meals were fairly low in fat and calories, great job!! However, try to incorporate exercise on the weekends to burn off the extra calories from beer.

Old dog needs new tricks...
This person has gone TDY and was unable to provide their log. Check back next week to see how he did outside his regular routine.

Tri-athlete in training
The first week of Body Gem® really opened my eyes to the nutritional content of some foods. I don't eat junk food, so it was hard eating enough calories to meet my daily requirement. There were some days where I was 1,000 calories under my limit, but I was stuffed.

The amount of sodium in certain foods is just outrageous. I gave up soda, but that's hardly made a dent in my sodium intake. Even though I eat "healthy" foods, my sodium levels are three or four times what they should be. I swear I have enough sodium in my diet to be a walking salt block.

I was a little under my exercise goal for the week, but I was on vacation a few days so that was a major reason why. Since the weather's decided to warm up, it should be easy to get more runs and bike rides in.

Sergeant Anderson's advice - Although your food intake is very low in fat and calories, your sodium levels seem to be elevated. Here are a few things to look at in your meals. Any canned items, such as tuna, or pre-packaged meals are going to have a lot of sodium. Try to limit these items. Also look at the "extras" that you add to your foods, like salad dressing. Watch out for sports beverages. If you are not working out for 90 minutes or longer, these beverages will just add extra sugar and sodium to your diet. Water will be your best choice.

Beef cake
After one week on the program, I've come to realize an added benefit of logging all my foods -- it's a hassle. Therefore, I try to eat as close to a routine as possible. So far it's paid off, breakfast has pretty much been the same each day and my snacks are approaching the semblance of a routine. I've noticed that it's easier to get the number of needed calories during the work-week than the weekend. On the weekend, I eat bigger meals less often. The workouts are more sporadic than I would like. I'm going to try and step up the exercise portion.

Sergeant Anderson's advice - Decrease your fat intake. Most of the meals you consume daily are from high fat sources. There were very little, almost no, fruits and vegetables. Add fresh fruits and vegetables to your meal plan. Fruits and vegetables have essential vitamins and minerals which help to establish healthy muscle growth. Also, include more complex carbohydrates such as whole grain bread and cereals, whole wheat pasta, and fresh fruits and vegetables. The complex carbs are good for overall health, but will also assist with body fat loss.

The life style change
I still believe my initial goal is achievable. Having to log everything I eat has made me more accountable for my actions, so it's really helped keep me in check. I still lose it on the weekends, though. I order delivery or just go through a drive-through, but I've been making better choices at said 'drive-through', or at least I think I have until I log my meal; wow, who knew how calorie filled some of the "healthy alternatives" are.
My carb cravings haven't subsided yet, and I've noticed that if I go over on anything in the balance log, it's almost always carbs. I have started adding real vegetables, not just potatoes, to my meals; I even started choking down broccoli (definitely not a favorite, but, I hear it's good for me). I've lost two pounds, then gained one back, but who knows; it could've been water weight or something, right??
I feel better, though. I don't feel weighed down after I eat, and last night, I actually didn't clean my plate (sorry, Mom). I was full - and I stopped. I'm pretty excited about that.

Sergeant Anderson's advice - Your calories varied daily from 1313 to 2871. Try to balance out calories each day to stay within 100 calories above or below your goal. Watch fat intake from fast food items. When going to fast food establishments, be an informed customer. Ask for nutrition information, so you are able to choose the healthier options. Beware of sodium content in pre-packaged foods. Try to prepare more foods at home to ensure they are lower in fat, calories, and sodium content. Be sure to include a cardio workout at least three times per week.

Newly Wed
After a week of seeing my normal meals and seeing how quickly calories can add up, I've learned which foods to stay away from. I eat a lot of little meals so calories can really add up. I like being able to see how many calories I've eaten, because when I've reached my goal for the day, I can ask myself, do I really need that extra helping of mashed potatoes at dinner? No, I only eat it because it's there. My life goal: not over eating and saying no to sweets.

Sergeant Anderson's advice - Your calories varied from day to day, ranging anywhere from 1342 to 1990. Try to balance out calories more throughout your day, focusing on staying within 100 calories of your goal. Most of your foods are from pre-packaged sources. Beware of fat and sodium content in pre-packaged items. Consuming too many fats per day may hinder weight loss. Sodium can cause you to retain water, which in turn, will make you come out heavier on the scale.