How much do you know about whole grain?

Fat Is Wackers. I ran into this whole grain quiz today. Might be helpful to those of us looking to improve our daily eating habits.


http://www.realage.com/NutritionCenter/wholegrainsquiz.aspx

Week 4 Fat Is Wack Tracker

Chris Brand set a aggressive pace this week with a 4 pound weight loss. Congratulations to Chris on his second consecutive Fat Is Wack MVP award.

The stage is set for what will be a very exciting 10 week weight loss run. Steve is out of the gutter and climbing, Noah has hit a weight loss wall after shedding nearly 15 pre fat is wack pounds and Frank is making a surprising run for someone with very little weight to lose.

Good luck to everyone this week.

Kirstie Alley Fired for Being too Fat

Rosemary Garlic Chicken - 627 Calories / Serving

I haven't tried this yet, but seems like a good healthy option for the week. Note: Requires a slow cooker.
__________________________________
SERVINGS 6
INGREDIENTS
Indredients
One 5 1/2-pound whole chicken, rinsed and patted dry
1 1/2 teaspoons salt
1 teaspoon pepper
20 whole garlic cloves, lightly crushed\
1/2 pound yellow onions, sliced into 1/2-inch rounds
1 pound red potatoes (about 14), halved
1 tablespoon chopped fresh oregano
1 teaspoon minced fresh rosemary
1 cup small green fresh olives (such as picholines)
cracked1/2 cup fresh lemon juice

PREPARATION


Prepare the chicken: Sprinkle the chicken skin and cavity with 1/2 teaspoon salt and 1/2 teaspoon pepper and place 10 garlic cloves inside. In a slow cooker, layer the onions and potatoes and sprinkle with the remaining salt, pepper, 1/2 of the oregano, and 1/2 of the rosemary. Place the chicken, breast-side down, on top of the potatoes and onions in the slow cooker. Sprinkle with the remaining rosemary and oregano. Add the olives, remaining garlic cloves, and lemon juice. Cover and cook on low for 6 hours. Pull meat from the bones and serve hot with the broth and vegetables.

NUTRITIONAL INFORMATION (based on individual servings)
Calories: 627
Total Fat: 18 g

Originally published in http://www.thedailygreen.com/healthy-eating/recipes/660

Great Pre-Workout Song

The Unit is a CBS show about US Army Special Forces. It's basically an up to date version of the A-Team, but without Mr. T. The show is worth watching because it's produced by Dave Mamet and is based on a great book written by Eric Haney called Inside Delta Force

The show's theme song for the first two seasons is an adaptation of the US Marine Corp running song "Fired Up... Feels Good" and created by composer Robert Duncan.

I've really come to love the theme song and find it to be a great workout motivator. Below is a link to the song for anyone else who might want to add some cadence to your jog.

http://www.myspace.com/robertduncan

Frank's New Workout

Frank's idea of weight lifting.

Kirstie Alley Launching Her Own 'Weight-Loss Brand'

Kirstie Alley Launching Her Own 'Weight-Loss Brand'

By Julie Jordan

Originally posted on People.com Tuesday February 19, 2008

Kirstie Alley Photo by: Matt Sayles / AP

"Kirstie Alley may have parted ways with Jenny Craig after a three-year relationship, but the actress is not leaving the weight-loss field, she tells PEOPLE exclusively. In fact, Alley, 57, hopes to "develop and pilot my own weight-loss brand that I hope to launch in 2009," she has announced in a statement. Though she called her experience with Jenny Craig "extraordinary," she says: "I want to create something new that will help millions of people end the seemingly never ending fatty-roller coaster ride." Scott Parker, VP of marketing for Jenny Craig, said Tuesday that "we are sorry that she did not accept our offer" to continue appearing in the company's ad campaign, "but we wish her all the best in her future endeavors.""

PS - I can't wait to see where this goes.

How many calories in a 6 inch turkey sub?

I remember my first Subway Sandwich. I ate it in 1985, at the Riviera Mall in Miami Florida. The walls were decorated with NYC subway map wallpaper and they cut the bread with a v-cut, instead of the one cut slice they use today. Does anyone else miss the v-cut or even remember it?

Today, I went over there for lunch and thought long and hard about ordering the meatball sub. Instead, I turned to the 280 calorie 6 inch turkey sub without mayo and cheese. I recommend it to all Fat Is Wackers out there looking for a fast lunch during a busy day at work....and please skip the chocolate chip cookies, they taste processed and carry 210 calories per cookie.

Correction: Chris Lost 2 LBS this week

Fat Is Wackers, I posted incorrect numbers on Monday. Chris lost 2 pounds in Week 3. Here is a revised chart.

Why is Chris Brand winning?

Last night I called Kristie to ask her how 177 pound Chris lost five pounds in one week. She said, "yeah I hate him also, he gave up his three soda a day habit, eats veggies and runs 4 miles a day. " Is it really that simple? Is the answer fruits, vegetables, whole grains and running?

What about my love of Low carb. High fiber. No sugar. Reduced fat. Points. Exchanges...blah, blah, blah.

Confused about what to eat for breakfast?

Breakfast
½ cup egg whites, scrambled, with 1 teaspoon basil, and 1 teaspoon grated parmesan cheese (reduced fat)
2 slices whole wheat toast
1 cup diced cantaloupe

Source: The Biggest Loser Club

Steve Makes a Guarantee

Dskpl98 (1:07:19 PM): I can guarantee you this, I won't be last for long

albertmuzaurieta (1:07:27 PM): ha

Dskpl98 (1:07:28 PM): maybe the next couple of weeks

Chris Brand Charges to the Lead

Many congrats to Chris Brand who charged to the El Cubano Gordo lead this week with a five pound weight loss. 11 weeks remain in this grueling contest...Can I break the 210 lb mark? Will Noah's love of bikrahm yoga deliver long term results? Can Chris Brand regain his 6 minute mile? Will Pete continue to eat the 2 for 1 special at Mi Lady's? And finally, does Steve have a chance of repeating as champion despite his current last place status

Average Workouts / Month?

My gym has an online feature that tracks the number of workouts you complete each month. They system simply records a visit each time you swipe your gym card and uploads it to the online database. The last El Cubano Gordo ended in August of 2007, and as you can see, my workouts start to decline pretty dramatically right around the same time.

Frank's Yoga Challenge

Frank + Yoga = Possible El Cubano Gordo Championship

Need Some Fitness Inspiration?

This year's El Cubano Gordo contest ends with what I call a 1/9th Ironman. FIWers, make sure you "tune into NBC this Saturday at 2 p.m. EST for the dramatic coverage of the world's toughest one-day endurance competition, the Ford Ironman World Championship from Kailua-Kona, Hawaii."

Click Here to Read More about this year's Ironman

Can Heart Rate Monitors Improve Workouts?

This week Steve ordered a high-tech Garmin heart rate monitor to help him track his workouts. Inspired and intimidated by Steve's purchase, I dug into the bottom of my gym bag and strapped on my Polar heart rate monitor. The last two days I've gone to a 45-minute spinning class followed by a half mile run. Below I've posted the results from my heart monitor. Clearly, I have to establish a maximum heart rate and average heart rate and figure out if I'm working hard enough at 150 beats per minute to make a difference.

Workout 1

54 minutes of cardio.

Average Heart Rate 150

High Heart Rate 181

Calories Burned: 788

Workout 2
57 minutes of cardio
Average Heart Rate: 154
High Heart Rate: 181
Calories Burned: 801

Here is a great article on Heart Rate Monitor Training.

The first two weeks of El Cubano Gordo II are over. Pete is this week's Fat is Wack Champ with a 3-lb weight loss. (Don't feel too intimidated; a stomach virus was the secret to his success.) Dea, following a more traditional fitness plan that included giving some guilty pleasures up for Lent, was close behind with a 2-lb loss.

And here's a look at what other FIWers are doing. We know Dea is counting on the 40 days of Lent to pull her through. Noah's daily routine involves bikram yoga, weight lifting, meditation, and some form of devotion to spaghetti squash. Some folks have signed up for a month of the Zone Diet, where 3 square meals are delivered to your doorstep each morning. Steve has posted the stats of each competitor on his wall so that when he wakes up each morning for the first of three workouts he is motivated. With 13 weeks remaining it is anyone's contest.

My Will Breaks At Milady's: 2 for 1 Coupons Be Damned!

I have a problem. I recently found a 2 for 1 special at my favorite local lunch spot, Milady's Bar and Grill. While this presents a cost effective way to save a few bucks during the week, it undermines my El Cubano Gordo goals. The problem is that every time I go there I get a giant burrito smothered in sour cream and guac. Too good. Too bad.

Fast Food is Evil, Yes, Even If They Buy Niman Ranch Pork

Steve,

Your link to the Men's Health site was amazing. Cooking at home is the way to go. I refer you to an old post from April of last year where I marveled at the caloric count of a Chipotle Burrito.

http://elcubanogordo.blogspot.com/2007/04/im-broken-man.html

This is why America is FAT!!

This week I saw an article about the worst foods in America. I think the worst part of this article is that I have had probably half of the things on this list. I was so disgusted with myself so I thought I would share the article with all of you.

http://www.menshealth.com/eatthis/20worst.html

Whole Grain Benefits

More Benefits to Whole Grains

Study Finds Whole Grains Linked to Weight Loss, Reduced Disease Risk

More brown rice, please!

Researchers at Penn State found diets that include high amounts of whole grains may help weight loss, and reduce the risk of chronic diseases such as diabetes and cardiovascular disease.

The team conducted a study on 50 obese adults known to have metabolic syndrome, a cluster of symptoms that increase the risk of developing cardiovascular disease and diabetes, and assigned them to random groups. Click Here For Full Story

El Cubano Gordo - The Sequel

In last year's competition, Steve Lee began the contest weighing 204 and was crowned champion after losing 24 lbs and 12% of his body weight.

This year the rules have changed. ECG2 is moving towards a points based system and with its new and improved system will include both a weight loss and physical fitness challenge.

The 10 contestants will earn one point for each pound they lose.

The physical fitness challenge comes in the form of a mini-triathlon consisting of a swim, bike and run. Contestants will participate in the Ameriprise Sprint Triatholon in Miami, FL on May 4, 2008. Contestants are expected to complete the triathlon within 1 hour and 30 minutes, and they will earn one point for every minute under 1:30. For every minute over 1:30 they will lose one point. For example, a contestant who loses 10 lbs and finishes the race in 1:15 will earn a combined 25 points.

The winner will be the contestants with the most combined points and will announced at the conclusion of the race in Miami.

Weight Loss Challenge Overview
Initial Weigh In: Monday, January 28
Final Weight In: Friday Morning May 2

Physical Fitness Challenge
When:Sunday May 4th
Location: Miami, Florida
1/4 mile swim, 14 mile bike and a 3 mile run.

Ummmmmm.....steve?

So just putting this out there and off my chest.

Does steve have to give back the money from ECG I?

I mean, c'mon, he's 20 lbs heavier than the final weigh-in,
and now he's going to win again!!!!

I thought ECG was not only a competition, but also a commitment
to its principles. are there any anymore?

IronMan This Saturday at 2pm

Tune into NBC this Saturday at 2 p.m. EST (check local listings for the time in your area) for the dramatic coverage of the world's toughest one-day endurance competition, the Ford Ironman World Championship from Kailua-Kona, Hawaii.

Heading into the 2007 event, much of the pre-race media focused on the anticipated battle between Chris McCormack and his German rivals, Normann Stadler and Faris Al-Sultan. The women's race was also expected to be a close duel as defending champion Michellie Jones and six-time winner Natascha Badmann took on a competitive field. Last year's event also saw the emergence of a number of Kona "rookies," including the 2006 Ford Ironman 70.3 World Champions Samantha McGlone and Craig Alexander, along with Britain's latest Ironman phenom, Chrissie Wellington.

In addition to an exciting professional field, the show profiles some of the inspirational athletes who took part in the race. In 2004 college swim star Brian Boyle was in a car accident that almost took his life. He died eight times on the operating table. Boyle would eventually return to collegiate swimming and take on the challenge of the 2007 Ford Ironman World Championship. Other features include the stories of Scott Rigsby, who arrived in Kona last year hoping to become the first above-the-knee double-amputee to finish the Ironman World Championship, and blind athlete Charlie Plaskon, who competed on behalf of the C Different Foundation.

For nearly three decades, the drama of Ironman has captured the attention of millions around the world. Its compelling stories of ordinary people accomplishing the extraordinary move and inspire television viewers of all ages. Experience Ironman, up close and personal, this Saturday, on NBC.