Scouting, Volume 101, Number 1, January-February 2013 Page: 42
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O HEALTH & WELLNESS
BY JEFF CSATARI
The Summit Shape-Up
Lose weight, get fit, and Be Prepared for the
2013 National Scout Jamboree.
LET'S TAKE A HIKE: Please put
down this magazine, get up
from your easy chair, and
walk over to a staircase. Climb
up and down five times.
We'll wait....
You're back! Great. Are you
a little winded? A lot winded?
If you're planning to attend
this year's national Scout jam-
boree at the Summit Bechtel
Reserve (and we hope you
are), that little staircase climb
mimics roughly the elevation
change you'll be required to
make five to 10 times every
day while walking three to five
miles between activity venues
during the 10-day event.
"West Virginia is called 'The
Mountain State' for a reason"
says Tico Perez, national com-
missioner of the BSA.
Unlike past jamborees,
there will be no bus shuttle
circuits or private vehicles on
the site. "We're going to hoof
it the entire time," says Perez,
who has made a personal
promise to lose weight and
reach a body mass index
(BMI) below 32, the cut-off
requirement for attending the
jamboree without submitting
to a medical review. (Read the
BMI requirements here: bit.
ly/jamboBML)
The BSA's ScoutStrong
r\ ^
Healthy Living Initiative
boasts a special Web portal
devoted to helping jamboree
participants shape up for the
adventure. Visit scouting.org/
SCOUTStrong and click on
the Jamboree Prep icon for
tips on becoming physically
strong and mentally prepared
for the event.
Meanwhile, use the fol-
lowing advice to start losing
pounds today and building
endurance for jambo in addi-
tion to other physical Scouting
activities. This is the first of
three Scouting magazine fitness
columns leading up to the
jamboree. Find the next install-
ment in our March-April issue
and 2itscoutingmagazine.org/
jambofit.
STEP 1. WEAN YOURSELF OFF
OF SODA AND JUICE. Drink
only water, milk, or unsweet-
ened iced tea.
Fruity-flavored drinks
and pop are the worst calorie
offenders. A 20-ounce orange
soda contains 95 grams of
sugar and 325 calories. That's
25 more calories than in a
McDonald's cheeseburger,
and you don't even get the
benefit of protein and fat that
will satisfy your hunger.
According to a survey
by the USDA, the average
American eats about 20
teaspoons of added sugar
daily—or 317 empty calo-
ries. Eighty-two percent of
that sugar or high fructose
corn syrup can be attributed
to soda, fruit drinks, baked
goods, breakfast cereal, and
candy. If you make one
change for your health, cut
out the sugary stuff. Consider
this: If you typically drink
one bottle of soda or juice a
day and switch to water or
unsweetened iced tea instead,
you could lose 15 pounds of
fat in a year without chang-
ing anything else about your
diet or exercise. Step 1 is the
easiest way to cut empty calo-
ries and improve your health.
STEP 2. WALK MORE. Walking
is the simplest, safest, least
expensive, and most conve-
nient way to exercise. And it's
effective, too: Studies show
that a brisk 20-minute walk
every day can reduce your
waist size by an inch in just
four weeks and significantly
reduce deep belly fat. This is
the fat that surrounds your
internal organs and secretes
dangerous chemicals. But a
leisurely stroll won't make
it go away unless you walk
for at least an hour. To gain
the fat-loss benefit of a short
workout, you need to raise
your heart rate.
For example, a study at
Duke University Medical
FIND MORE jamboree
fitness tips—including
how to measure your
BMI—at scouting
magazine.org/jambofit.
42
SCOUTING * JANUARY-FEBRUARY 2013
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Boy Scouts of America. Scouting, Volume 101, Number 1, January-February 2013, periodical, January 2013; Irving, Texas. (https://texashistory.unt.edu/ark:/67531/metapth299163/m1/44/: accessed April 24, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu; crediting Boy Scouts of America National Scouting Museum.