Hi everyone!  Hi Scott!

Since September, I’ve been living at a residence for my university, and I’ll be living here until April.  I’ve discovered a few unique challenges to living “in dorm” when it comes to eating and moving.

In terms of eating:

Though my residence has a fair amount of choice when it comes to meals, the selection is not unlimited.  The meal plan, incidentally, is manditory, and we’re not allowed to cook in our rooms.  I don’t even have a fridge!  This means, in essence, that I have to eat whatever they’re serving.

I’m dealing with this by picking the healthiest choices from what’s offered to me, and making sure my portion sizes stay moderate.  It’s a challenge, because the cafeteria is “all you can eat buffet” style, so I sometimes slip and have some Tater Tots or oh-so-bad-for-me desserts, but I think I’m doing okay on the whole. 

In terms of moving:

I’ve long since known that I hate working out for the sake of working out.  That is, I won’t walk for a half-hour on a treadmill, but I *will* walk for a half-hour outside if I have a destination in mind.  Thankfully, campus is about a 20-minute walk away, and I need to go there at least once a day (often twice!).  I won’t walk on a stairmaster, but I will walk up and down the stairs in the residence—23 floors!  I tell you, going up and down those a few times can get really tiring!

I haven’t added weight-lifting to my routine yet, but I used to do karate and am hoping to get back into it soon.

*****

So, if anyone else wants to offer their dorm-life tips or challenges, I’d love to compare notes with you! 

TTFN,
Julie

Julie,

I can attest to the dorm room diet! That’s where I started my journey into weight gain and inactivity. Freshman 15 was more like the freshman 30!

I lived in the same circumstances however I had a refrigerator albeit very small. There was the typical dorm buffet style meal plans where most all of the food was either fried or double fried.

If you have a salad bar option in the cafeteria for lunch and dinner, you’re off to a good start. Start looking at those veggies and fruits. You know they are better for you than the double layered chocolate cake

If your cafeteria is offering grilled chicken breast that day, cut the chicken up and make a chicken salad. Same is true for lean steak or fish. As for salad dressing, scoop it to the side of your plate instead of directly on your food. This way you can dip your fork into the salad giving you everything you need in way of taste without the added calories.

Bring a small tupperware-like container with you and fill it with fresh veggies and/or fruits, Jello, etc. and take it back to your room with you for the evening. Same is true for a much needed snack between classes. This way you can keep your energy level up and you won’t be so inclined to crash at dinner. You paid for it, might as well use it.

You mentioned portion control and that’s truly key. Remember a serving of protein is the size of a check book or a deck of cards. A serving of fruit or veggies is roughly the size of a tennis ball. An ounce of cheese is about 4 dice. 1 slice of bread or a half a bagel (Scott loves them bagels and he still lost weight) is the size of a hockey puck.
Test your serving size knowledge:
http://diet.ivillage.com/issues/iportions/0,,2z23-p,00.html

As for moving, how about grabbing some friends along for a walk? Form a group or get involved your school’s rec center. Often times you’ll meet some of the same people that are in your classes and/or live in the same dorm. You’ll share tips and tricks of your own and stick together the ups and downs of college life. Not all Rec activities are indoors.

It’s so easy to grab all the wrong things to eat and/or sit in front of a TV but you’re being smart about it. I wish I had the same insight then as I do now. Keep us updated and let us know how we can help.

Anyone else remember those days? How about those that are living in it now?

I hope this helps you!

Hey Julie-

Wow… Carrie really took care of you with some great ideas.

You know,not only have I delt wth the same issues, I still do everyday.

My daughter Carlyn is a Senior at the University of Florida has together we have battled the freshman 15, Sophomore 10 and Junior 5.

Just like you - she felt trapped under a “Mandatory” system and the “All You Should’nt Eat Buffet”.  We thought it would help a bit when she moved into her iwb apartment but it got worse.  Seems having control of her own shopping wasn’t such a good thing.

Both you and Carlyn understand how to eat and exercise properly yet when I compared one of her letters to yours I found something interesting… the words you use.

I’d like you to re-read your letter and notice how you use your words.  It’s kind of funny but it’s like two letters in one. 

The first letter seems to say “The situation is making me do something I don’t want to do"… while the second says, “I’m not falling for it, I know what to do, I occasionally do it, and sometime, in the future, maybe, I’m going to fix it”.

Trust me on this.  The future is now and it will never get easier… unless you do this.

Your current success has come because you already know how to do what’s right.  But face it, being trapped in a dorm 24 hours a day is a lot for anybody to fend off.  And it doesn’t get any better.

You should try adult life in an office with a couple of dozen un-healthly adults who’s only think about Chicken Wings and Beer, Donuts and lots of candy on the reception desk. 

The only way to keep on track is to firmly understand what you’re trying to achieve for yourself and always move toward it. 

Your “Vision” needs to be crystal clear in your mind and your reason for doing the “right thing” no matter what the temptation must be strong enough to wipe out those darn Tator Tots.

Knowing WHO you are and WHY you’re in control and WHERE you’re going to go because of it will really help you battle the demons.

Whew… all this typing is making me hungry… for a salad.

Back to you…

One more thing…

In case you missed it on the show, I’m including the letter my daughter wrote that put her back on track and made me proud. 

Maybe you can use it as a starting point.

_____________________________________________________

This morning I rolled out of bed with a new purpose: I had a date with myself. A date to make sure this day wouldn’t slip away like so many others before. Today is a fresh start. Anything and everything that happened yesterday, whether productive or worthless, inspirational or trite, is in the past. Today, I have a chance to merge myself with that ideal Carlyn in my head. I take the first steps; I make the decisions; and I decide what treasures today will bring. I have absolute control over who Carlyn will be today.

This is a fantastic feeling!

My first step toward this realization? Detoxification. To me, detoxification entails not only a physical, but and emotional and spiritual cleansing as well. Feeling stressed? Cardio can take care of that. How about disoriented? Dive into a single task (quit doing little bits of everything – focus completely on one project!!) and don’t stop until it’s done. At first I called this distraction, from whatever it was in my life that strained my happiness and misguided me. Some head doctors might call it redirection, channeling my negative energy into a positive, productive outcome. I simply call it living. After all, if life itself is not designed to make us reflect on deeper levels, create novel masterpieces and sensations for ourselves, and inspire those energies around us to do the same… then what is life for?

Of course all this progress has to start somewhere, and for me it begins with treating my body and mind with respect. No more greasy burgers. No more lazy afternoons on the couch. This isn’t a diet and workout regimen – it’s a way of feeding the furnace that is my metabolism, and fueling my physical vessel with the nutritional power it needs to generate the personal power I crave. Small steps. That’s all I can do right now. But you know what? Small steps are all it takes!

When I took one of those small step onto the scale this morning I saw – and felt – that I was already down 4 pounds. One pound of fear, one pound of anger, one pound of shame, and one pound of doubt. Four pounds may not sound like much, but it’s that first four pounds that motivates me to lose 10. And it’s the first 10 pounds that pushes me to shed 20. And before you know it all my fear, anger, shame, and doubt will have burned away entirely, and I’ll be left with a solid core of confidence, pride, and self-empowerment. And what’s that? The only price for all this is feeling healthy and giving myself complete control? I’ll take it!

For the record, today’s date with myself was fabulous! I’ll have to try it again tomorrow. Before you know it I just might have a solid commitment here. And you know, that may possibly be the most significant, exhilarating, and challenging relationship of all – the relationship with yourself.

See why I’m proud?

Stay in touch.

Hi Scott and Carrie!  I tend to go long with email and message board replies.  I hope you don’t mind my taking your points in some sort of order, working my thoughts through as I go!

Carrie’s reply:

“I lived in the same circumstances however I had a refrigerator albeit very small. There was the typical dorm buffet style meal plans where most all of the food was either fried or double fried.”

Actually, our dorm buffet isn’t bad.  There’s a salad bar for every lunch and dinner and I *have* been taking advantage of it.  I’m probably eating more veggies now than I was at home!  In terms of dressing, I tend to either not use it or just drizzle some olive oil over the top. 

The buffet also has a pasta bar for every dinner with two choices of sauce (one generally tomato-based, one cream-based).  There’s a cold-cuts / deli-meats / pasta-or-veggie-salads bar as well that I take advantage of.  And, while there is a burgers-and-fries option every day, I don’t think I’ve touched it once since I arrived in residence.  I’m very proud of myself for this.  Instead, I go for the (generally more healthy) entrees, with a salad on the side.  There are both vegetarian and meat options for the entrees, so I generally have a fair amount of choice.

Breakfast tends to consist (for me) of oranges (possibly some other fruit as well), soy milk, and either whole wheat toast with peanut butter, bran flakes, or oatmeal.  My biggest challenge is weekend mornings, when the Tater Tots are out in force, and there’s a make-it-yourself waffle bar that’s sometimes hard to resist!

“Bring a small tupperware-like container with you and fill it with fresh veggies and/or fruits, Jello, etc. and take it back to your room with you for the evening. “

Actually, the cafeteria rules are fairly draconian about taking things out.  We are allowed to take away EITHER 1) a cookie, 2) a porto-mug of beverage, or 3) a piece of fruit.  That’s it.  On the other hand, it’s an unlimited access meal plan, so I can just go back down whenever I want (at least until 10 pm).  The only time this becomes a problem is when I’m away from the residence and on campus.  For those times, I discovered a WONDERFUL (if somewhat overpriced) store called “Booster Juice” that serves absolutely great and healthy juices.

“As for moving, how about grabbing some friends along for a walk?”

Unfortunately, I don’t know many people here at my residence.  On the other hand, I’m talking with a friend of mine about starting to go to karate together.  And I do a lot of walking on my own.

*****

Scott’s reply:

“I’d like you to re-read your letter and notice how you use your words.  It’s kind of funny but it’s like two letters in one.”

Yeah, I can see that as I look back on it.  For me it depends on the day.  Sometimes I’m really with it, and other times I’m not.  As you said in your most recent podcast, though, consistency is key, and that’s what I’m going to work on.  I don’t need to make gigantic changes, just small ones that I can stick with consistently.  I’ve made some already, and I’m going to be making more as the weeks go on!

“You should try adult life in an office with a couple of dozen un-healthly adults who’s only think about Chicken Wings and Beer, Donuts and lots of candy on the reception desk.”

Hee hee.  Yup, I’ve done that.  For the last three years I’ve worked an office job over the summer and perfectly understand that when a box of doughnuts appears in the lunch room, it’s a challenge to turn around and ignore it.  Bringing a box lunch helps, I’ve found.  Because then I look at the food I brought and say, “I’ve brought all this great food.  I can’t just waste it by ignoring it!”

“Your “Vision” needs to be crystal clear in your mind and your reason for doing the “right thing” no matter what the temptation must be strong enough to wipe out those darn Tator Tots.”

I think that’s my biggest challenge right now.  I need to think up my motivation.  Right now I’m going through the motions but I don’t have a real reason for doing so beyond “it’s what I should be doing.” And that doesn’t cut it, as you said, when the Tator Tots are staring me in the face.

“In case you missed it on the show, I’m including the letter my daughter wrote that put her back on track and made me proud.”

Thanks, I did hear her letter on the show and it’s truly inspirational.

*****

Also, one more question for both of you:  I don’t own a scale, and my budget won’t really allow for me to buy one right now.  So far I’m using my waist size (what belt buckle I’m at) and general feeling (ie: do I feel energetic, excited, etc.) to gauge how I’m doing in terms of keeping myself fit.  Is there any other methods you can recommend?

Thanks again!
Julie

Julie - 23 January 2006 06:00 PM

I don’t own a scale, and my budget won’t really allow for me to buy one right now.  So far I’m using my waist size (what belt buckle I’m at) and general feeling (ie: do I feel energetic, excited, etc.) to gauge how I’m doing in terms of keeping myself fit.  Is there any other methods you can recommend?

Thanks again!
Julie

I sure wish I would have thought of that!  The belt buckle...hmmm… I hear a “minute” coming on that one.

Actually, being aware of your body is the key.  Most folks just let things sneak up on them - sounds like you’re not going to let that happen. 

You my young friend have totally got it together!

I love my measuring tape - the cheapo kind you can get in a fabric store. I like to wear baggy clothing in these cold winter months and well, baggy clothes kinda hide a lot
I keep an eye on things by measuring various areas weekly and it keeps me on track. I also use the Omron body fat analyzer and a digital scale but the measuring tape is my number one choice.

The Omron body fat analyzer is on Scott’s home page, down the left side.

Well don’t I feel foolish…

Guess what I discovered in my residence today?  You guessed it, an exercise room!  I’ve always known it was there, but it never really clicked in my mind that I could, y’know, USE it.  I was all pumped and ready to use it, walked in… and had NO idea what most of the machines are for.  So tomorrow morning I’m going to put up a flyer asking for someone to help me put together a beginner strength training routine.  There’s 1000 people in this residence, at least one or two should be able to help me out!  (*grin*)

Yay for unexpected discoveries, hiding in plain sight!

Julie

Well there ya’ go! Only problem.. there are no excuses now

Let us know if there is anything we can do to help!

Julie - 23 January 2006 09:02 PM

Well don’t I feel foolish…
So tomorrow morning I’m going to put up a flyer asking for someone to help me put together a beginner strength training routine.  There’s 1000 people in this residence, at least one or two should be able to help me out!  (*grin*)

Yay for unexpected discoveries, hiding in plain sight!

Julie

Now that’s what I call MOVIN’!  Good for you!

All right, brief update on the “exercise room” report.

It turns out that I’m not allowed to just post flyers in the residence: I need to get them approved by the Residence Office.  So I took my flyers merrily to the Residence Office this morning.  At which point, the woman behind the desk looked at me and said, “why don’t you talk to your don?  Lots of the dons are involved in exercise activities and might be able to help you.  If she can’t help you, come back and I can approve your flyers.” Sigh.  Don’t you love bureaucracy?

I’ve made the call but got my don’s answering machine, so I’m still waiting to hear back from her.

The upside is that I might not have to spend as much money as I was planning.
The downside is that this will probably take more time.

Ah well.  I’m still doing my walking and my stair-climbing, and the strength training will get added soon.

Have a great day, everyone!  I’m off to class!

Julie

Scott - 23 January 2006 06:12 PM

The belt buckle...hmmm… I hear a “minute” coming on that one.

Just listened to today’s minute:  woo hoo!  I inspired a “minute”!  Yay me!  That DEFINITELY starts my day off right!

Julie

Yay you too!

Hey - about that Don guy you’re waiting to call you back.  Seems to me like your school is probably filled with guys
that would love to help.  I say put the word out and make Don come crawling to you!

And about that..."It’s going to take more time”. 

Hah!  You’re alive.  You’re Young.  Now that you’re exerising you’re going
to have all the time in the world.  What else are you going to do?  Take your time. 

Enjoy class and be sure to carry everybody elses books.  That’s a workout!

Scott - 24 January 2006 10:41 AM

Hey - about that Don guy you’re waiting to call you back.  Seems to me like your school is probably filled with guys that would love to help.  I say put the word out and make Don come crawling to you!

Hey Scott.  I’m laughing, because I didn’t explain myself well.  “Don” isn’t a name, it’s a position.  Every floor (there are about 23) has one, and they’re involved in coordinating the activities of the floor and helping out anyone who has questions (of any sort, whether emotional, scholastic, etc.).  They are also involved in organizing residence-wide activities, and some of them are apparently teaching exercise classes.  The don of my floor’s name is Jane, and I’m hoping she can get me in touch with other dons who are more involved in the fitness stuff in the residence.  The great news is that, if she can, it’ll probably cost me FAR less than a personal trainer, while still giving me enough to work with that I can get a good routine going.

As I said, if that doesn’t pan out, I’ll put up the flyers.  I’ll know within a few days.  Until then, I’m keeping up what I’ve already started… as you said, consistency is key!

TTFN,
Julie

Let me get this straight.  Don is not a name, it’s a position.  There are 23 in your building.  One of them is named Jane.  Got it.  Whew.

Wait.  Did you say 23 floors in your building?  With stairs?  It couldn’t be that easy…

Scott - 24 January 2006 01:38 PM

Wait.  Did you say 23 floors in your building?  With stairs?  It couldn’t be that easy…

Indeed it is.  I live on the 7th floor, and since the beginning of this semester I’ve taken to walking up from the 4th floor instead of taking the elevator all the way up.  The reason I don’t start at the bottom, incidentally, is that students are not allowed on the 2nd and 3rd floors (they’re used as a conference centre).

So any time I need to come upstairs from the lobby / cafeteria (which is generally 5-6 times a day), I walk up three flights.  AND, if I have a few minutes to spare, I just walk up and down some stairs.  Walking up and down all the flights from 7 to the top is a fast but intense workout for me.

So, yeah, it really is that easy… *grin*

Julie