Move Mountains, Baby.

♥ On the side of my Starbucks cup (mmm … yummy latte) — The Way I See It:

“There is a subtle difference between a mission and a promise. A mission is something you strive to accomplish — a promise is something you are compelled to keep. One is individual, the other is shared. When a mission and a promise are one and the same … that’s when mountains are moved and races are won.” — Hala Moddelmog, President and CEO of Susan G. Komen for the Cure

These Nutrition Labels Are No Joke!

OK, so I did decide to play a bit of an April Fools’ joke on you last night by giving you the link to my hoax article for Her Active Life.

But — I swear! — the information I am giving to you today really is true, and boy is it interesting!

I was reading through Eat This, Not That (How many times do you think I start a sentence like that?) when I came across the authors’ list of the 20 Worst Foods in America.

I somehow missed this list the other 18 hundred times that I flipped through the book, but today I am a-gonna share it with you (say that with an Italian accent — it’s fun)!

Now, I am not going to give you the entire list — you will have to get your hands on a copy of the book for that — but I do want to tell you about the ones that I found most surprising (disgusting?). Here they are:

• Chicken Selects’ Premium Breast Strips from McDonald’s (5 pieces) with creamy ranch sauce — 830 calories, 55 grams of fat (4.5 g trans fat) and 48 grams of carbs “The only thing ‘premium about these strips is the caloric price you pay,” says the authors. “Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.”

Change Your Chicken “20 McNuggets have the same impact. Instead, choose Mickey D’s six-piece offering with BBQ sauce and save yourself 530 calories.”

• Jamba Juice Chocolate Moo’d Power Smoothie (30 fl oz.) — 900 calories, 10 grams of fat, 183 grams of carbs and 166 grams of sugar “Jamba Juice calls it a smoothie; we call it a milkshake. In fact this beverage contains as much sugar as 2 pints of Ben and Jerry’s Butter Pecan Ice cream.

Turn Down the Power “More than half of this chain’s ‘power smoothies’ contain in excess of 100 grams of sugar. Stick to Jamba’s lower-calorie ‘All Fruit’ smoothies, which are the only smoothies that contain no added sugar. And always opt for the 16-ounce ‘small.'”

• Starbucks Venti Strawberries and Crème Frappucino Blended Crème — 750 calories and 120 grams of sugar “Has more sugar than three cans of soda.”

Say The Magic Word “Order any blended drink ‘light’ to cut the sugar in half.”

• Burger King Triple Whopper with Cheese, Fries, and a Coke, King-Size 2,200 calories 115 grams of fat (11 grams of trans fat), 225 grams of carbs and 117 grams of sugar and 2,590 mg of sodium “Contains more carbs than 10 bread slices”

Create Your Own Combo “The Angus Steak Burger , garden side salad and your choice of diet drink can fill you up for a justifiable 660 calories.”

Maybe I am an exception, but I always find it so astounding to see calorie (fat, carbohydrate, sugar) counts like this! What do you think? What are some healthy choices that you make when you go to food and beverage joints?

Are YOU Up for the Challenge?

I have always found that a buddy, someone to lean on when the crunches get tough, is the best “tool” for any successful exercise or diet plan.

And for those of you who may be looking to lose weight or just to get back in shape, I have found the perfect tool for you and your closest buds!

The 2008 SELF Challenge was recently released online and in their March issue. I have always been a big supporter of the plans that SELF puts together; I love the fact that they really require little work to follow — the eating and exercise plans are completely laid out for you — and it is a regimen that you can follow with friends.

This year’s challenge really tops the ones that I have seen in the past. First of all, the nutritionist, Katherine Brooking, put together a 1,600-calorie food plan that includes easy-to-use blocks which are required to put together meals. Each block — dairy, protein, healthy fats, whole grains, fruit and veggies, an one treat — is equivalent to a specific food and portion size. For example, one treat block — the best one! — is equal to 3 Dove Dark Chocolate Miniatures or 16 oz. Starbucks Cinnamon Dolce Frappuccino Light. Even if you are someone like me, who is not necessarily trying to lose weight, but just eat more healthfully, this system is awesome because it allows you to learn how to put together healthy, balanced meals.

The second part of SELF’s Challenge is the exercise. For this aspect of the program, SELF has put together a cardio and strength plan which, for the first month of the program, includes 2 strength and 3 cardio sessions per week. The strength exercises come equipped with tear-out cards that include instructions, and no fancy equipment is required — just a pair of 3 to 10 lb. free weights.

As for the cardio, the thrice-weekly sessions are 25 minutes each and vary in intensities. For example one cardio workout is called “Get Slim, Gain Energy” and uses different intensities to build endurance. SELF also includes 1-minute “Bonus Burners,” such as jumping rope, which burns thirteen calories per minute.

The online portion of the program also includes down loadable video and MP3 workouts, food and exercise diaries for you to keep track of meals and workouts, and a progress chart where you can document your starting weight, measurements and ability to do exercises, such as push ups. That way, as you continue on with the program, you will be able to track your weight and health progress.

I signed up for the program today,and signed the Challenge Pledge — because putting it in writing always makes it more official! My goals this month are to get stronger and increase my endurance. What I am saying here is that I would like to be able to do more than 2 3/4 push ups, people!!

I also think that the Challenge will help me to continue to be motivated to get out there and get moving. What’s more, it could not come at a better time, seeing as how my family, friends, this community and I are preparing to participate in the 2008 Pittsburgh Race for the Cure (see sidebar for more information about our team and how to join).

I hope that each one of you, too, will sign on for the challenge. No matter what our individual health or weight loss goals are I think it is fabulous that we can use a forum such as this to support each other in our combined goal for healthier lives.

Now, get goin’!