Graphite Blog

Katie shares her progress report

2011-06-30T18:00:25+00:00

Katie Gilmore finishes up the guest series with a few positive thoughts for our readers. We asked Katie to give us a progress report on how well she’s doing with her goals and to briefly evaluate her overall wellness journey. (Check out Katie’s original post to get a refresher on what she hopes to accomplish, and catch her video evaluating Graphite.) So, how’s she doing today? Keep reading to find out!

I fell off for about a week. It’s not difficult to pick it back up again, so that’s made the process easier. I’m also more accustomed to the searches and have built in some custom meals to cut down on my tracking time. Using the tool is a great reminder to look for opportunities to get in my fruits/vegetables. Lately I’ve noticed that I’ll choose veggie-heavy options at restaurants simply because I need to get in the servings for the day. That being said, I still enjoy a good steak dinner.

I’ve found that having a portable breakfast has helped me to stay on track with my goal of eating breakfast every day. A granola bar, a piece of fruit or a muffin seems to work well. I think I got burned out on the same kind of granola bar, which is why I lost the habit of eating breakfast. Now, I’m trying to make sure I have a variety in my pantry.

Focusing on the fruit/vegetable servings has been a natural way to keep my calories in check, which I didn’t expect. I thought I might lose focus of the calories, but thankfully I didn’t have to pay as much attention as I thought. Aside from my love of cheese, there’s not a lot you can do to make those options high-calorie. It also opens up room in my calorie counting for more indulgences like a milkshake or some dark chocolate. And the good news is that I’ve been able to maintain my weight.

Jogging and Blogging: How online communities hold members accountable

2011-06-29T13:19:12+00:00

Being held accountable can help us all stay motivated to live healthier. For some, working out might be a little more fun (and effective) with a pushy friend by our side, urging us to jog that extra mile. And surely most would agree that dieting is much easier when those around us are dieting too. (Nothing beats a great salad, but it’s not easy to love lettuce when your dining partner is devouring a burger.) To get to the point, people in our lives provide support and hold us accountable.

Enter 21st century technology. It has changed the way we communicate and interact with one another. Websites – particularly Facebook, Twitter and blogs – and mobile apps have taken our social activities into the vast virtual world. Online communities full of people with similar interests are just a few keyboard taps and mouse clicks away. It’s here where you’ll find people who, just like you, want to exercise more, eat less, and just be healthier. They want, and need, a pushy and supportive friend to hold them accountable, and they’re willing to return the favor.

Log in to Facebook or Twitter and you’ll undoubtedly see status updates or tweets from friends or people you follow that say something like “going to dinner at McDonald’s [or any other restaurant],” or “I had raspberries for breakfast.” Sound like someone you know? While it’s easy to poke fun at people who think that anyone cares about where, when or what they eat or do, it’s important to remember that these people might just have the right idea. They’re seeking, and ideally getting, interaction – and being held accountable – by everyone who sees that status update on Facebook or tweet on Twitter.

A lot of people, especially the more tech savvy or those who find pleasure in writing, have staked their claim on the blogosphere. They create wellness-related blogs about everything from their weight loss journeys to tips and secrets for staying fit. Check out Erika Nicole Kendall’s blog titled “A black girl’s guide to weight loss.” This popular blog has almost 22,000 subscribers, almost 19,000 “likes” on its dedicated Facebook page, and almost 4,500 followers on Twitter. So apparently, there are more than a few people who care to hear and read what Erika has to say and write.

For a long list (emphasis on long) of inspiring, motivating, and just plain cool blogs about fitness, wellness, weight loss and more, check out healthylivingblogs.com. Take a 21st century approach to living healthier by getting involved in a community of supporters. Our guess is that you’ll become more calorie-conscious and wellness-aware just by tweeting what you’re eating, or something like that.

Don’t fall for “Get slim quick and trim fast-fast-fast!”

2011-06-27T19:12:06+00:00

Commercial diets are readily available and insanely popular. Weight loss seekers can take their pick from a plump list of on-the-market diet “solutions” that promise impressive results. But here’s the skinny on that plump list: diets don’t work. While some may provide temporary results, no diet can truly provide a lasting weight loss solution. There’s no “magic bullet” for losing weight – no diet, no pill, no program, no exercise (solely) will result in lasting weight loss. Getting slim and staying fit is hard work and requires constant attention.

Don’t let the marvelous marketing tactics of diet companies tempt you. Over the past few decades, there has been no shortage of promises made by companies selling products that can only temporarily trim inches. Keep in mind, Graphite isn’t suggesting any of the products mentioned are flawed. We are, however, suggesting that in order to maintain a healthy lifestyle, which might include a slimmer body size, a combination of healthy eating and exercise is necessary. Take a look at some of these diet fads that once were, or now are, widely successful:

The Atkins Diet
Weight Watchers
The South Beach Diet
Jenny Craig
Nutrisystem
The Grapefruit Diet (aka The Hollywood Diet)
The Detox Diet
The Cabbage Soup Diet
Hydroxycut
Quick Trim

The weight-maintenance-related industry is big business. Popular celebrities like Kim Kardashian (for Quick Trim), Valerie Bertinelli (for Jenny Craig), and Jennifer Hudson (for Weight Watchers) represent, and endorse, the industry as paid product spokespeople. Kirstie Alley, infamous for her yo-yo weight gains and losses, now has her own diet product called “Organic Liaison.” With consumers spending a lot of money on products, it’s no surprise that Alley, former Jenny Craig spokesmodel, wants her piece of the diet fad pie.

Don’t fall for a gimmick. Stick to what works. There is no substitute for tracking calories, and burning more of those calories each day than you consume. And that’s no fad.

Beware: Food makers can be deceptive

2011-06-21T17:10:27+00:00

With “healthy eating” becoming a nearly $40 billion trend, it’s no surprise that manufacturers of food products are walking a fine line between legal and deceptive advertising. You won’t be hard pressed to find a product that claims “clinical research shows that eating this food can lower your cholesterol” or “this food helps you lose weight.” Natasha Singer writes about some companies that have taken claims a bit too far in a recent New York Times article.

Just turn on your television, flip through your favorite magazine, or open your refrigerator door. You’ll have no trouble finding a food that will surely help you live longer, better, or stronger – well, according to the advertising at least. Many of the most well-known companies, like General Mills and Kellogg, are marketing their products’ so-called health benefits by sometimes making inflated claims.

It’s important to note that these companies don’t claim that their products prevent or cure diseases – making such a suggestion would be against federal regulations. But take a peek at the fine line between legal and deceptive, and you’ll find a crowd of companies carefully, but not so gracefully, dancing.

One of our favorite mentions in the article was about a very well-known beverage – Welch’s 100% Grape Juice. The packaging for this tasty drink proudly sports the coveted “red heart” from the American Heart Association – a glossy accessory that probably costs more than a pretty penny. Here’s what’s most intriguing about the juice: with 36 grams of sugar, Welch's 100% Grape Juice has more sugar than a regular-sized Snickers candy bar (with 30 grams of sugar). Although we’re certainly not suggesting that you ditch the bottle for the bar, we are suggesting that consumers should examine food labels a little more closely, not rely solely on endorsements from “experts.”

The aptly titled “Food With Benefits, or So They Say” goes on to talk about steps regulatory agencies are taking to better protect consumers. The Federal Trade Commission, for example, filed complaints against Kellogg for its Frosted Mini-Wheats breakfast cereal and against Dannon for its Activia yogurt product. More recently, the makers of Pom Wonderful have faced scrutiny because of claims made in product advertising.

Check out the article to read about the ongoing battle between the government and multi-billion dollar companies.

Walk-and-talk your way to a healthier lifestyle

2011-06-17T14:43:57+00:00

Despite the overwhelmingly obvious benefits, exercise is frequently skipped, often conveniently missed, and commonly hated. The list of excuses made is endless – from dislike of a gym’s distinct aroma of sweat to schedules that provide too little free time and flexibility. Excuse makers (you know who you are) must realize that exercise is an activity to find time for, be excited about, and look forward to.

Finding a fondness for physical activity isn’t hard – just think outside the box for motivation.
Use a little creativity to adapt the activities you already enjoy doing – like socializing or dancing – into activities that will get your body moving toward a healthier lifestyle. After all, exercise isn’t an activity reserved for intimidating gyms and a great workout doesn’t have to include treadmills or weight benches. Our bodies can get a great workout just by doing physically demanding activities that we enjoy.

Here’s some ideas to get you started:

Zumba. If you enjoy moving your body to the latest rhythmic beats, then try Zumba. While grooving to Latin-inspired music, you’ll hardly feel like you’re working out.

Gardening. For those with two left feet and a green thumb, gardening might be a better option than Zumba for exercise. Planting trees and flowers, pulling weeds, and mowing the lawn are great ways to get your body moving while doing something you enjoy.

Socializing. For the chatty types that are capable of walking and talking at the same time, gather a group of just-as-capable (and just-as-chatty) friends for a regular gab-fest. Meet every Saturday morning for a walk-and-talk. As you exercise your mouth by chatting, it will feel more like you’re enjoying a night out than a workout.

Volunteering. Try an activity that could benefit you in several ways – like volunteering. Building houses with an organization like Habitat for Humanity, for example, could be very rewarding. By hammering nails and sawing lumber, you’ll give your body a workout, while at the same time meeting new people and helping others in need.

New Moves: 3 powerful divas, 3 admired derrieres

2011-06-16T16:58:58+00:00

The concept of the “ideal” body shifts slightly from decade to decade — and sometimes minute to minute. Now when you’re talking about your backside, scrawny is out. Today’s top derrieres belong to well-endowed divas Kim Kardashian, Jennifer Lopez and Beyonce. As you self monitor your caloric intake, here are a few workouts that some claim will help you get that perfect booty.

Kim-Inspired Workout

In this video from Diet.com, you’ll get glute exercises including the Bird Dog, Donkey Kick, Curtsy Lunge and Airplane. “This workout will tone and lift your butt, focusing on strength-training your glutes,” notes the description. And the disclaimer: “You will not get a big butt from this workout video. It may make it smaller as the result of making it tighter!”

Get J Lo’s Bum

From Videojug, learn how to get Jennifer Lopez’s bum with this English trainer. Her two suggested moves are a Squat using a medicine ball and a Bulgarian Lunge.

Beyonce’s “Let’s Move”

It’s tough to argue with the benefits of Michelle Obama’s Let’s Move Initiative, which included a flash workout from Beyonce. The campaign is focused on curbing childhood obesity. Here are all the moves and instructions. Get moving!

Katie Gilmore uses Graphite, tracks food, sees results

2011-06-14T12:33:02+00:00

Continuing the guest series, we recently talked with Katie Gilmore about her ongoing experience using Graphite’s self monitoring tools. In the short video, Katie talks about the self-monitoring model and tell us how she’s now more calorie-conscious. Be sure to check it out!

A well-balanced diet is necessary, according to new nutritional guidelines

2011-06-06T19:07:00+00:00

The New York Times recently published an article about the newly released “nutrition plate” guidelines from the United States Department of Agriculture. The new design replaces the outdated, but well known, food pyramid and has been aptly titled “MyPlate.”

Mrs. Obama and her anti-obesity team worked with the Agriculture Department on creating the new design. The article quotes the first lady stating, “This is a quick, simple reminder for all of us to be more mindful of the foods that we’re eating.”

ChooseMyPlate.gov makes suggestions about what and how much to eat. For example, the website suggests that half of a regular meal should consist of a combination of fruits and vegetables. The actual amount of each food group a person should consume will depend on individual age, sex, and physical activity. Conveniently, the department’s new website includes charts listing suggested portion size based on those individual characteristics.

The combination of the department’s suggested guidelines and Graphite’s easy-to-use tools makes leading a healthier lifestyle a challenge-free mission. Check out the Department of Agriculture’s website to plan your meals, then track your diet using Graphite’s tools. Record the amount of exercise you get, and routinely monitor your results. To reach your wellness goals, make necessary adjustments to your lifestyle on an as-needed basis.

Smart Choices at Qdoba

2011-06-02T11:18:28+00:00

Foods can be deceiving. Just when you think you’re making a healthy choice, you come to find that the sauce in your pasta dish outdid your good intentions. To show you how food descriptions aren’t telling the whole story when it comes to calories, we took a look at some Qdoba items and entrees that appear on Graphite’s Food Nutrition Database. Here are some tips when ordering at Qdoba:

1. Don’t skimp on the tomato-based salsa. Two ounces of Fiery Habanero Salsa (Extra Hot), Pico de Gallo (Mild), Salsa Roja (Hot), or Salsa Verde (Medium) range from 10-25 calories each. That’s a lot of flavor packed in very few calories. Corn Salsa isn’t as forgiving, weighing in at 60 calories, while guacamole packs 85 calories for 2 ounces.

2. Choose your taco wisely. Here’s the lowdown on three taco types. Per serving, Qdoba Grilled Vegetables are 20 calories, Pinto Beans are 43 calories, Chicken is 63 calories and Ground Sirloin is 79 calories.

3. Go naked! A “naked” burrito foregoes the tortilla in lieu of another base like black or pinto beans.

4. Don’t be fooled by the wrapper. It seems like that thin, flat tortilla shell couldn’t pack too many calories inside of it. The fried taco shell, on the other hand, feels like a real indulgence. Actually, they’re relatively close in calories. Just one Taco Salad Shell at Qdoba includes 400 calories. The burrito-sized Flour Tortilla (13") holds 330 calories. If you want the shell, go for it. Just be careful what you put inside.

For many more Qdoba items and thousands of other foods, check out Graphite’s Food Nutrition Database.

Meet Jeff Leffew, our second guest of the series

2011-05-31T17:20:33+00:00

Jeff Leffew, a human resources executive, joins Graphite this week as our second guest of the series. Find out how Jeff stays motivated and what he has done in the past to lose weight. Check out his story below!

In the past, I’ve tried different methods for maintaining my weight. About three years ago, my wife and I tried a nutritional cleansing program called Isagenix. It was difficult, but I lost about 32 pounds. After doing the program for about a year and a half, I stopped after a back injury.

About seven or eight months ago, I began using an app on my Droid called “My Fitness Pal.” I started counting calories and losing some weight, but I didn’t stick with it long enough to see lasting results.

I’m somewhat of a competitive person, so I think that helps me stay motivated. I knew that I needed to do something to lose weight, so when I was offered the opportunity to be a guest on Graphite, I thought I would give it a try. I know with greater focus on portion control and eliminated late night snacking I can get ahead of the weight=loss curve!

After losing the weight on the nutritional cleansing program plus a few pounds using “My Fitness Pal,” I’ve gained most of the weight back. One of my goals is to drop 20+ pounds while enhancing my energy level and broadening my wardrobe options! I’d also like to exercise more consistently. Right now, my workouts aren’t very consistent – some weeks I only go the gym once or twice. My goal is to go to the gym, consistently, four times a week for high-intensity workouts. I want to burn more calories than I consume!