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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/jamboBMI.) The BSA’s ScoutStrong

Healthy Living Initiative boasts a special Web portal devoted to helping jamboree participants shape up for the adventure. Visit 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 at 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


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