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A retelling of my life in DC and all the stupid ass sh!t I get myself into...



Let the Good Cheese Roll pt. 4

Ok, so this email is more to the point and less cheese. But the contest goes on!!

Welcome to week 3 where it looks like we are all doing very well! All those walks and low cal meals are paying off! Nothing to say here but to keep up the good work!!

Did you know...
Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don't have to give it up… Just eat it less often! When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

Healthy Recipe of the Week
Just in time for Fat Tuesday Jambalaya (courtesy of Cooking Light)

Ingredients
1 teaspoon olive oil
1 cup chopped onion
1/2 cup chopped celery
1 tablespoon tomato paste
1 teaspoon dried basil
Dash of ground red pepper
3 garlic cloves, minced
1 bay leaf
2 (14.5-ounce) cans Cajun-recipe stewed tomatoes with pepper, garlic, and Cajun spices (such as Del Monte)
6 ounces andouille sausage, cut into 1/4-inch-thick slices
1 (2-ounce) jar diced pimento, drained
3 cups cooked long-grain rice
1/2 pound peeled and deveined medium shrimp

Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion and next 9 ingredients (onion through pimento); cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are done.

Yield
4 servings (serving size: 2 cups)

Nutritional Information
CALORIES 317(29% from fat); FAT 10.3g (sat 2.9g,mono 4g,poly 2.4g); PROTEIN 22.5g; CHOLESTEROL 116mg; CALCIUM 135mg; SODIUM 1247mg; FIBER 2.2g; IRON 4.3mg; CARBOHYDRATE 34.7g

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posted by Cptn S.A. Ho @ 3:59 PM, ,




Let the Good Cheese Roll pt. 3

Week 2 has shown that we are all trying to remain on track and on target. After todays weigh in a few dollars were added to the fat bank, but I hope that will only help motivate us to win that money back all that much more!! Did you know the prize for first place is already up to $44?? One pound of fat equals 3,500 calories, so lets keep trimming off the calories together and we’ll see more trimming off the waist line as a result! Keep up the good work!

Did you know...
You can save some calories by losing the cheese and real mayo on your lunch burger or sandwich! One slice of American cheese equals about 100 calories and a tablespoon of real mayonnaise equals 100 calories. That’s a savings of 200 calories and if you eat sandwiches four times a week that adds up to about 3,200 calories each month. Give low fat mayo a try (about 25 calories per tablespoon) or better yet mustard (a mere 10 calories per tablespoon).

If you are going to have a slice of pizza, try switching from meat pizza to cheese or veggie pizza. This will save you about 50 calories per slice.

Healthy Recipe of the Week

Balsamic Chicken (courtesy of Cooking Light)

Ingredients
1 teaspoon olive oil
3/4 cup coarsely chopped onion
4 garlic cloves, sliced
2 (4-ounce) skinless, boneless chicken breast halves
1 cup sliced green bell pepper
1/2 cup balsamic vinegar
1/4 cup sliced mushrooms
1 teaspoon dried Italian seasoning
1 (14 1/2-ounce) can diced tomatoes, undrained
1 cup hot cooked long-grain rice

Preparation
Heat the oil in a large skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Add chicken; cook 4 minutes on each side or until browned. Add bell pepper and next 4 ingredients (bell pepper through tomatoes). Reduce heat to medium-low; cook 20 minutes or until chicken is done. Serve over rice.

Yield
2 servings (serving size: 1 chicken breast half, 1 cup bell pepper mixture, and 1/2 cup rice)

Nutritional Information
CALORIES 376(10% from fat); FAT 4.3g (sat 0.8g,mono 2.1g,poly 0.7g); PROTEIN 32g; CHOLESTEROL 66mg; CALCIUM 110mg; SODIUM 355mg; FIBER 6g; IRON 3.8mg; CARBOHYDRATE 52.3g

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posted by Cptn S.A. Ho @ 3:56 PM, ,




Let the Good Cheese Roll pt. 2

1 week down, and we’ve all weighed in. Some of us have been working very hard thus far, and it’s really starting to show already!! Today we have changed over to a new digital scale provided by ******, and will continue to use this new instrument for the remainder of the competition. This scale will give us a much more precise, easier to view, and consistent reading from use to use. We will continue using the same Body Fat Analyzer that we used the first week and today.

Please be prompt for our Thursday morning weigh-ins so that we can all take our measurements at approximately the same time to keep everything consistent and fair. Don’t let the snow make you lazy and want to cuddle up indoors in the warmth… go play outside in it instead! Shoveling out your car or a snow ball fight is a great burst of energy (calories) burned off!

I’m posting all the percent gains/losses for everyone below. Keep up the good work and support!


Did you know...

By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week!!

Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

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posted by Cptn S.A. Ho @ 3:53 PM, ,




Happy Birthday to Me!

Ok, I'm deff. getting old!! One more year and I'll have to change the description of this blog. Yikes! I never thought I'd see 30 to be honest with you, but that's what growing old is all about. At 18, 30 seems like time to retire!! Looking back on it, 30 beating down my door doesn't really feel that old. Besides, I'm not there quite yet!! For a nice birthday dinner, my mother took me & A. out to dinner at Ruth's Chris. Very tasty!! The prices are more then a little outrageous, but I think this is more of an experience then it is just a meal. 11th floor panoramic view over looking the Potomac and the air port. Very nice. The steaks are prepared very well, very tender. Great service, and excellent deserts. The price IS steep, but I think everyone should try it atleast once in their lives.
Instead of a conventional birthday bash, or last years limo dive bar hopping, we tagged up with everyone at the EWH3 AGM. Good times, cheap booze and expensive cab rides!! After a few games of flip cup, we were encouraged to leave by a less then friendly bouncer. Ok, no prob, I'll call it a night. But I maintain that the bouncer was a complete A-hole!!
Gift giving treated me very well this year. I got 2 gift certificates to go to Jeep Jamboree this year! Score! I've always wanted to go & I bet this'll be a killer trip! My other big present is a combination of all my family chipping in a little bit (and I picked up the diff) was a 42" LCD 1080p HDTV from Toshiba. This thing kicks a$$!! It really didn't look all that big in the store, but in the bedroom it almost feels like having a movie theater in bed!! To celebrate, we (me & A.) geeked out & had a StarWars-a-thon all day Sunday! Soooo lazy was our Sunday that we actually picked up take out for dinner still wearing our PJ's!!
All in all, it was a good birthday weekend. True, a little quieter then last year, but deff a good one.

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posted by Cptn S.A. Ho @ 11:04 AM, ,




Let the Good Cheese Roll pt. 1

So, some of you may know, I’m currently in a “Biggest Looser” (weight loss) competition at my office. After the holiday’s, everyone gets a little portly so we all try to loose a bit of weight together. Well, some how, I’ve been hustled into running the thing! Ok, that keeps me a little more focused on doing well. In addition to leading this competition, I’ve also been sending out emails that are a little… how shall we say… Cheezy!! With our further a due, here is the initial weigh in email burst that has gone out from me. Let the good cheese roll!! (stay tuned for let the good cheese roll part 2!)

Week 0 - The initial weigh in...

First off, I want to say thank you to everyone that weighed in this morning!! Many of us were not excited with our numbers, but that is what this competition is all about. Making that change!!

I’ve been asked several question regarding what numbers are we tracking, what is body fat %, what is BMI, & what’s that gizmo I held this morning. To answer some of these questions, I’ve done a little research for you. Please read the information below at your leisure.

Exercise plans can come in many forms that differ from person to person. Some will take walks, others will go for runs. Maybe you have a gym in your home or perhaps you prefer to go to the gym down the street. Either way, stay focused and I’m confident we will all come out of this contest in need of some new more flattering clothes!!

I hope we are all able to reach our fitness goals, continue to help one another avoid the temptations of junk foods, and keep up with our exercise plans. Our next weigh in is Thursday, January 17th!

Q&A

What was that gizmo I used this morning?

The Omron Body Fat Analyzer that you used this morning estimates the body fat percentage by the Bioelectrical Impedance (BI) method.

What is the Bioelectrical Impedance Method?

Muscles, blood vessels and bones are body tissues having a high water content that conduct electricity easily. Body fat is tissue that has little electric conductivity. The Body Fat Analyzer sends an extremely weak electrical current of 50 kHz and 500 μA through your body to determine the amount of fat tissue. This weak electrical current is not felt while operating the Body Fat Analyzer. The Bioelectrical Impedance Method safely combines the electric resistance with the distance of the electricity conducted.

What is Body Fat Percentage?

Body fat percentage refers to the amount of body fat mass in regards to the total body weight described in a percentage. This Body Fat Analyzer will provide your specific body fat percentage and body mass. It is also an excellent tool to measure your body fat percentage and body mass on a continuous schedule.

Total body fat percentage consists of essential fat and storage fat. Essential fat is that amount necessary for maintenance of life and reproductive functions. The percentage for women is greater than that for men, due to the demands of childbearing and other hormonal functions. Essential fat is 2-5% in men, and 10-13% in women. Storage fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen.

How is Body Fat Percentage (quickly) calculated?

Body fat percentage (%) = {Body fat mass (lbs.) / Body weight (lbs.)} x 100

What should my Body Fat be?









What is Body Mass Index (BMI)?

Body mass index (BMI) or Quetelet Index is a statistical measure of the weight of a person scaled according to height. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing "social physics".

Body mass index is defined as the individual's body weight divided by the square of their height. The formulas universally used in medicine produce a unit of measure of kg/m2. Body mass index may be accurately calculated using any of the formulas below.

How is BMI (quickly) calculated?




Why Body Fat % instead of BMI?

This was choice was up to me and I feel that Body Fat % is a more reliable number when compared to BMI. The most important thing is just to take consistent readings and track our progress.

Will my weight be confidential?

Yes. The only items that will be available for everyone to view is the percent change in your body fat %.

I want to track my weight, can you do that too?

Yes. I am tracking the weight of almost everyone in this competition at their request.

I have a question that wasn’t covered?

Please, come ask me!

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posted by Cptn S.A. Ho @ 3:38 PM, ,




The year of the Rat

Well, 2007 has come and gone to make way for 2008. The holiday's were good. I saw my first peaceful Christmas day since I was a little kid. No crazy relatives, no 10pm xmas dinners, no long pain in the a$ commutes. Needless to say it was very nice!
New years was spent down in Charlottesville with some friends and a guy trying to jump some ridiculous distance on his dirt bike(on TV). It woulda been really cool if he'd just jumped it at midnight, buuuuut I guess he was in Vegas, so he gets a 3 hour time change window. All in all, it was a good trip with good eats, good drinks, and good friends.
I do want to take a minute to send a quick up yours to Nintendo & the a$$holes that sell Wii's on eBay, you know who you are. First off, Nintendo, Send the USA some damned Wii's!!!! Notice how the iPod is a hot product, but there are plenty of them in Apple Stores/Best Buys?? It is possible to still have a hot product with plenty of it available! Second, a special F*** You to the people that go to the stores, buy out all the Wii's and sell them on ebay. If you don't want one for yourself, why would you buy it just so the guy behind you can't have one? I hope this back fires on you people at a later date!! Like the guy in front of you took that last kidney b/c it looked pretty while you needed it to save your life! Well, that's a little harsh and it's also weird to compare selling a Wii on ebay to needing a kidney, but you get the idea.
That all being said, Happy New year!! Bring on the year of the Rat. Bring on material prosperity, wealth, charm, and order. May 2008 bring everyone everything they had hoped for and more!

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posted by Cptn S.A. Ho @ 5:17 PM, ,