Healthy Lifestyle Challenge: Dan Harry

3/25/10 Posted in 2010 Healthy Lifestyle Challenge Dan Harry  |  1 Comment

The 2010 Healthy Lifestyle Challenge was announced in the January issue of Healthy & Fit Magazine, with the introduction of three participants.  At the end of month two, two Challengers continue on this 6-month, publicized journey to a healthy lifestyle.  Each participant has been placed under the care of local personal trainers and dietitians who will help them reach their health and fitness goals.

April 2010 – Month Three – Dan Harry Full Interview

Total Weight Lost: 48.5 pounds
Total % of Weight Lost: 13 %

Age: 38    Home: Lansing    Occupation: Accountant
Weight: 321.9 pounds    Ribs: 54.5 inches   Waist: 57.0 inches    Hips: 50.0 inches

Dan and Melanie pose with their beverage of choice – good old H2O!

Was month two easier than month one?  Why or why not?

In month two I had a rhythm and new routine established, so in that respect it was easier.  I have built up more endurance and stamina so I am able to do more and longer workouts.  My wife has been able and willing to watch Aidan more often, which has made it easier and quicker for me to get to the gym.  I really appreciate her help.  Melanie gave me a quick reference to some suggestive menu items, which made it easier for me to make healthy choices without having to take a lot of time counting the grams and calories.

What advice from your dietitian has been the most beneficial?

Every time I meet with Melanie I get new information about nutrition and eating healthy.  It has all been very beneficial.  I now feel more educated with the nutritional knowledge everyone really should know.  I think being able to discuss my questions with someone who understands nutrition so well has been most beneficial.  What might take me a long time to research, she is able to answer quickly and easily in terms I understand.

What is your biggest challenge in regards to nutrition and healthy eating?

It’s been hard for me to take enough time to eat fresh vegetables everyday.  While I try to eat vegetables everyday, it is usually in a salad or frozen packaged vegetables.  My other challenge is to eat more often, especially on the weekends.  I’m always on the go doing activities with my family on the weekend and I forget to stop and eat a snack between meals.

How are you changing your lifestyle to overcome this challenge?

I’m going to take time each week to cut up more fresh vegetables and package them so I can just grab and eat them quickly during the rest of the week. I’m going to keep snacks in the car, so they’re quickly accessible and more on my mind.

How has your daily lunch changed?

Instead of picking up take-out or going to the snack bar at work, I have been making my lunch everyday.  I bring in food from home for the week and am able to make a quick and healthy lunch at work.  I’ve been eating quite a few turkey sandwiches!

What was the hardest food or drink to give up (or consume in moderation)?

I miss ice cream and milk shakes the most. I’ve been tempted many times to eat a bowl of ice cream or grab a milk shake.  I used to go to Steak and Shake and buy two milk shakes during their happy hour, when they were half price.  I would drink one on that day and the other one later in the week, often supplementing it with bowls of ice cream on other days.  I’ve had a scoop of ice cream once or twice for a special occasion since starting this challenge, but otherwise I’ve avoided it.  I fear that if I eat just a little of it, I will relapse and start eating it all the time.

What is your favorite new, healthy food that you eat now, but never thought to eat before?

I’ll tell you, it’s not brussel sprouts! I tried some frozen ones and it took me awhile to choke them down.  Maybe I will try some fresh ones sometime, but not right away. Some of my new favorite healthy foods are fresh spinach and the microwavable Green Giant frozen vegetable medleys.  They have several varieties with different seasonings that make the vegetables very palatable and enjoyable.

What advice do you have for readers about making changes to your diet?

Keep a food diary and review what you’re eating.  Be honest with yourself, it will make you accountable to yourself and your body.  Compare it to the eating recommendations for a balanced diet.  You’ll probably be surprised with the differences.  Eat smaller portions, eat more often, make healthier choices and eat a balanced diet.  I seldom feel hungry and I don’t ever have that overstuffed feeling from eating too much anymore.  There are so many low-calorie and fat free products out there that taste just as good, if not better, than their higher calorie counterparts. I think the flavor has come a long way from some of the fat free products I have tried in the past.  I’ve been told if you’re trying to lose weight, healthy changes in your diet will account for 70-80% of your weight loss.

What are your goals for the coming month?

My goals are to add some new exercises to my routine, I’ve heard you should do this so your body doesn’t get use to same exercises and cause your weight loss to decrease or plateau.  I also want to try some new vegetables and recipes I haven’t tried yet.

Trainer: Debbie Passero, Fitness Center Director, Westside Community YMCA, Lansing

Dan’s decision to find time for daily exercise has rescued Dan from his past unhealthy lifestyle.  Instant results from his commitment have encouraged him to continue.  His timed workouts have been very effective.  For example, on his swim day, he timed 24 lengths at 28 minutes. The next swim day he cut his time down to 24 minutes, which increased intensity, burned more calories, improved his fitness and saved time! Next week he will increase his lengths to 40 and improve his time. His cardiovascular endurance has improved, he added more free weights and does one 10 min stair climb routine at home each week. Dan has lost a total of 20.5” overall!

Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What new diet changes have you implemented over the last month?

Dan and I created a list of meal options for breakfast, lunch, dinner and snacks using his food preferences and meal plan.  This has made it much easier for him to make quick meals and snacks, while continuing to follow his meal plan.

How has your contestant improved?

Dan has done a great job making better food choices.  He has also become more interested in nutrition overall and is always asking great questions about vitamins and minerals, antioxidants and food choices.

What can your contestant now do that they couldn’t before?

One thing Dan does now that he wasn’t doing before is planning ahead.  He is trying to pack healthy snacks for busy days and he is able to plan ahead for meals at home as well.

What continues to be the biggest struggle?

Dan’s biggest struggle is eating and snacking on the weekends.  Creating a list of snack options that fit into his meal plan has helped, but he still has to work on staying motivated and sticking to the meal plan.

Have you observed any changes in your contestant’s attitude over the course of the month?  If so, please explain.

Dan seems to be very proud of his progress.  He is doing great and making so many lifestyle changes.  The healthy changes are even filtering through to his son and family.

Please add anything else you would like to add below.

Dan had his body composition tested at our HGB Wellness Center this month.  The body composition results showed how much of his body weight came from water, muscle mass and fat mass.  The test also indicated his basal metabolic rate.  We will use this information to tweak his meal plan and also show change over time.

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