Shoe Review

Trying to find the right running shoe is just like goldy locks and the three bears.... you have to find one that's juuuust right.  I was WELL over due for a new pair of shoes.  My current pair was so worn out I could take the toe and bend it back to the laces... (Note: that is NOT good...and probably the cause of some recent hip pain--only time and a Dr.'s visit will tell)  So last week I was on a mission to find a new pair of running shoes.

 

well...kinda like that, but for shoes.

Here's my rules for buying running shoes.

1. Go to a running specialty store.  Usually everyone who works there are serious runners.  They love this sport and they know their gear.  Running specialty stores usually will watch you walk (to see if your pronate etc) and run in a your shoes to determine the level of support you may need.  The store I go to even had a camera set up to watch your feet on a tread mill, which you can watch on a tv in front of you while you're running or they can then play back in slow motion to really show you your stride.

2. Go later in the day so your feet have had time to expand. 

3.  Listen to the sales clerk when he tells you to go up a half or possibly whole size.  Your feet may expand even more during a run, you want the room. 


4. Don't shop for name brand, color or style.  Go for fit and feel.  But...but... I only every wear (insert brand here).  Get over being stuck on a big name brand.  You and your new shoes are going to travel a lot of miles together they need to support your feet properly, not look pretty or be the hottest shoe on the market.

For the past few years I've been happily running in brooks, glycerin's to be exact.  But I always make a point to try on a few different brands to see if maybe this time something else will work for me.

First up was the asics GEL-Nimbus 13

I don't know what it is about asics.  Some runners swear by them, but for me they just don't work.  I feel like they have too much cushion and my feet sink right into them instead of being supported.   Once again I had to give asics a pass.

Next up, Mizuno Wave Rider 15

These shoes had nice support.  But the sale clerk warned me that Mizuno's were cut narrow, so they hugged the center of my foot, more like squeezed the center of my foot...uncomfortably.   If you have a narrow foot or you like the feeling of your foot being hugged then these are the shoes for you.  They didn't work for me though because of that, I could see them becoming painful to run in.

On to... Newtons Lady Issac

Newtons have a whole different philosophy on running shoes than your average brand.  Their idea is at the core of the minimalist running movement.  Newtons place more support on the forefoot of the shoot, where one should naturally strike the ground first if you were running barefoot.  Most of us, and yes myself included heel strike, meaning the heal hits the ground first then follows through to the toe.
This video can show you the difference between a heel strike and a fore strike:



Newton's shoes are designed to get you running lighter on your feet by providing that extra cushion on the fore strike area which will promote using a fore strike and not a heel strike. Current research is still being done on this and whether or not it's really beneficial to the joints, but the general thought is that a fore strike creates less impact on knees and hips.   Newtons were also given a big write up in last months issue of runner's world magazine.  I highly recommend reading if your interested in this style of running.  I am really intrigued by the idea but I'm also mid-way through half marathon training again.  I just don't know if it's a good time for me to attempt to completely over haul how I run when I'm trying to increase my mileage weekly.   Usually if you go from a regular running shoe to "minimal" shoes you have to start your mileage back at walking around the block essentially and build yourself up.  It's the wrong time for me to go in that direction so I'm putting these on the back burner for now, but I have a feeling I might be investigating them again further soon.

So what did I end up with?

Good ol' Brooks Glycerin 9's

If it ain't baroque don't fix it! (Or so they say.)  This model of brooks have gotten me through two half marathons and countless other lower milage races.   I've trained a couch to 5k group in them, ran 10k's, 5 milers and my weekly 6-7 mile runs.  They work for me.  The cushion is just firm enough, very roomy in the toes.  I ran an 8 mile hill run this weekend, my hip bothered me after but it was gone in a day and I was able to get out and run around the soccer field the following evening.  I am still going to an orthopedic doctor just to make sure there isn't something serious underlying, but after one long training run in these my recovery time for my legs was just a day.

So yes, I highly recommend brooks, but ONLY if they're the shoe for you.  Who knows asics, mizuno or the newtons could be the right fit.  We all have different feet.

Also... some other running gear I can't live with out:

• CEP Compression sleeves.  I swear by these, any calf cramps that start to pop up during my runs, these puppies keep them at bay. 
• Feetures running socks.  Arch hugging LOVE is what I call them.  I'm all for a good arch hugging sock

And that's about it... I could go on about shirts, shorts and hydration system, but the most important tools for a runner are good fitting shoes and a good pair of wicking socks (stay away from cotton, cotton = damp from sweat = blisters! Trust me on this)

Did I Find the Holy Grail of Chocolate Bars??

Well I thought I did...but alas it wasn't...maybe...

I was in Trader Joe's yesterday picking up a few items.  I only had chicken, egg whites and vegetables in my shopping cart, all and all a successful trip, but then I got to the register.  The registers at Traders Joe's are always filled with sweets. I really feel like Trader Joe's should be considered a high end snack store not a health foods store...I don't mean that in a bad way it's just that they have a lot of snack foods there and let's face it... they're delicious.  Anyway,  I know a little dark chocolate every once in a while isn't a bad thing so I decided what the hell, why not grab a little treat for myself?  I was drawn to this Simply Lite dark chocolate bar because the label claimed it to be sugar free, low calorie and low carb.

Sugar free and the words chocolate usually don't go hand in hand, unless it's bakers chocolate, so I was a little leery of that claim.  The bar uses Malitol as a sweetener.  I had never heard of that sweetener before, but I assumed it was similar to xylitol which is a natural sweetener not artificial like aspartame or sucralose.

Their label also claimed it was "Fine Chocolate for the Health and Calorie Conscious". Hey that's me!  The nutrition label seemed to verify that it was indeed low sugar and low calorie, their packaging claimed the sweetener they used was low on the glycemic index so that it was a diabetic friendly product as well.   So I bought the bar, and I ate a square...and OMG it was delicious!  It totally satisfied my chocolate craving.  I ended up eating two more squares because it was so good, then I put the bar away.

I looked all over the label wondering how in the world this could taste so good and be considered a diet friendly product.  I wasn't finding the answers on the label so I started digging around on the internet.

The ingredients of the bar are as follows: Maltitol, Cocoa Mass, Cocoa Butter, Inulin (natural vegetable fiber), Soy Lecithin, Natural Vanilla, Cinnamon.

There are three ingredients on that list that are a little bit of a red flag for me, so I wanted to learn more about them. 

1. Maltitol: is it good for me?  It is a better alternative to sugar?

Maltitol is a sugar alcohol (a polyol) used as a sugar substitute. It has 75-90% of the sweetness of sucrose (table sugar) and nearly identical properties, except for browning. It is used to replace table sugar because it has fewer calories, does not promote tooth decay, and has a somewhat lesser effect on blood glucose.

ok, so far so good...slightly better for me than sugar, but let's not be fooled it's still sugar and my body will process it as such.   Let's read on...

Maltitol is a disaccharide produced by Corn Products Specialty Ingredients (formerly SPI Polyols), Cargill, Roquette, and Mitsubishi Shoji Foodtech, among other companies. Maltitol is made by hydrogenation of maltose obtained from starch. Its high sweetness allows it to be used without being mixed with other sweeteners, and exhibits negligible cooling effect (positive heat of solution) in comparison with other sugar alcohols, and is very similar to the subtle cooling effect of sucrose. It is used especially in production of sweets: sugarless hard candies, chewing gum, chocolates, baked goods, and ice cream. The pharmaceutical industry uses maltitol as an excipient, where it is used as a low-calorie sweetening agent. Its similarity to sucrose allows it to be used in syrups with the advantage that crystallization (which may cause bottle caps to stick) is less likely. Maltitol may also be used as a plasticizer in gelatin capsules, as an emollient, and as a humectant.

Not unlike other sugar alcohols (with the exception of erythritol), maltitol (when consumed in large quantities or at a particularly high concentration) can have a laxative effect. (wikipedia)

 Ok, so maybe not??  To be fair the packaging on the chocolate bar does warn you that excess consumption can have a laxative effect. Seems to me that it's doubtful that one bar can cause that though.

2. Inulin??  What the heck is Inulin??

Inulins are a group of naturally occurring polysaccharides produced by many types of plants. They belong to a class of fibers known as fructans. Inulin is used by some plants as a means of storing energy and is typically found in roots or rhizomes. Most plants that synthesize and store inulin do not store other materials such as starch.

Inulin is increasingly used in processed foods because it has unusually adaptable characteristics. Its flavour ranges from bland to subtly sweet (approx. 10% sweetness of sugar/sucrose).It can be used to replace sugar, fat, and flour. This is particularly advantageous because inulin contains a quarter to a third of the food energy of sugar or other carbohydrates and a ninth to a sixth of the food energy of fat. While inulin is a versatile ingredient, it also has health benefits. Inulin increases calcium absorption and possibly magnesium absorption, while promoting the growth of intestinal bacteria. In terms of nutrition, it is considered a form of soluble fiber and is sometimes categorized as a prebiotic. Due to the body's limited ability to process polysaccharides, inulin has minimal increasing impact on blood sugar, and—unlike fructose—is not insulemic and does not raise triglycerides, making it considered suitable for diabetics and potentially helpful in managing blood sugar-related illnesses. The consumption of large quantities (in particular, by sensitive or unaccustomed individuals) can lead to gas and bloating, and products that contain inulin will sometimes include a warning to add it gradually to one's diet.  (wikipedia)

Ok, so from what I'm reading one of the products in this bar is going to cause me to poop a lot, another is going to make me gassy and bloated. 

3. Soy Lecithin.  I see this added to a TON of products. But what exactly is it? As a general rule I keep my soy consumption to a minimum because it's  not the best source of protein out there and because of research indicating that it can cause hormonal imbalances in women...but what is Lecithin?

Lecithin is a generic term to designate any group of yellow-brownish fatty substances occurring in animal and plant tissues, and in egg yolk, composed of phosphoric acid, choline, fatty acids, glycerol, glycolipids, triglycerides, and phospholipids. 

Ok, so it's a fat derived from the soy bean.  Why does my chocolate bar need that?

The non-toxicity of lecithin leads to its use with food, as an additive or in food preparation. It is used commercially in foods requiring a natural emulsifier or lubricant. In the food industry it has multiple uses: In confectionery it reduces viscosity, replaces more expensive ingredients, controls sugar crystallization and the flow properties of chocolate, helps in the homogeneous mixing of ingredients, improves shelf life for some products, and can be used as a coating. In emulsions and fat spreads it stabilizes emulsions, reduces spattering during frying, improves texture of spreads and flavour release. In doughs and bakery it reduces fat and egg requirements, helps even distribution of ingredients in dough, stabilizes fermentation, increases volume, protects yeast cells in dough when frozen, and acts as a releasing agent to prevent sticking and simplify cleaning. It improves wetting properties of hydrophilic powders (e.g., low-fat proteins) and lipophilic powders (e.g., cocoa powder), controls dust, and helps complete dispersion in water. It can be used as a component of cooking sprays to prevent sticking and as a releasing agent.

For example, lecithin is the emulsifier that keeps cocoa and cocoa butter in a candy bar from separating. In margarines, especially those containing high levels of fat (>75%), lecithin is added as an 'anti-spattering' agent for shallow frying.

It is approved by the United States Food and Drug Administration for human consumption with the status "Generally Recognized As Safe." Lecithin is admitted by the EU as a food additive, designated by E number E322. There are studies that show soy-derived lecithin has significant effects on lowering cholesterol and triglycerides, while increasing HDL ("good cholesterol") levels in the blood. However, studies on soy lecithin have been inconsistent and contradictory since the 1920s.

New study suggests gut bacteria metabolites of choline promote atherosclerosis in mice through TMAO production and "augmented macrophage cholesterol accumulation and foam cell formation". (wikipedia)

So really it's just an additive to make sure my chocolate bar maintains its shape.  But other than that I'm doubtful that it has any health benefits.

I learned that I obviously did not find the holy grail of chocolate bars, but overall was my chocolate bar really that good for me?  Well I guess it's a toss up.  If I were a diabetic and really needed to watch my sugar levels then maybe it would be a good alternative.  But for my purposes the use of inulin and matitol don't seem to have any added health benefits, and after reading about them I feel it would probably be safer to me to eat the real thing (sugar) instead of a "Lite" version with all these additives. 

The most important thing to remember when picking out a treat to satisfy your cravings is that these are treats.  Treats are special gifts for our enjoyment and gratification.  If we treated our selves all the time they wouldn't be treats, so use the sweets sparingly.

Sometimes Things Are Too Tough to Blog About...

If you follow this blog you may have noticed that I took a bit of a hiatus...I actually took the blog down for a while with every intention of deleting it, but I sat on that idea for a couple months first. My last post was made on Oct. 16th. The day I ran my first half marathon. Two days later on Oct. 18th my grandfather passed away.

On Oct 15th my Dad had said to me that I needed to visit, that my Poppop had taken a turn for the worst and he might not be with us much longer. I had known he was sick earlier in the week but I didn't think it was that bad. He had been to the hospital a time or two in the previous years but, like he always was, my Poppop seemed to come out strong and chug along stoically as always with a Manhattan in one hand and occasionally a cigar in the other. I left work early to visit him that Friday and my Dad was right. I wasn't prepared to see my lovable Poppop struggling for breath, unable to open his eyes, eat food or even sit up. He still held our hands though and he still wanted my Mommom, his wife of 63 years, by his side. He knew when she wasn't there and that made him restless.

When I ran the marathon and the pain in my legs was at its worst I thought of my Poppop. He made me keep going. My Aunt had told me that he was a fighter. He always had been. Poppop fought in every major campaign in Europe during World War II: D-Day, the Battle of the Bulge and Rhineland. He never spoke much about the war but the few stories we did hear made me realize how lucky he was to be alive, how lucky my entire family was to even be here to share these stories. So when I was running I thought of Poppop and how he would never quit so I should never quit either.

Quite a handsome young man in his uniform too wouldn't you agree :)

Two days later my Poppop passed away. I had never lost anyone close to me before. It was a blessing he no longer suffered but it was also the most heart breaking time for me and my entire family.

Right before I ran I was pushing to reach a weight loss goal. I was only 2-3 lbs away from 100lbs of total loss. After my Poppop passed I took a week off from working out to be with my family. I was surrounded by desserts and hearty meals for an entire week. And I ate blindly with out even thinking. I seemed to have no control over the desserts. I just wanted sweets.

When I returned to bootcamp the following week I got on the scale and I had gained 10lbs. TEN POUNDS!!! I was crushed. On top of everything that had happened this was just one more stress ball to add to it. I freaked out. I had never gained so much weight so quickly. I felt like a failure. I felt like I failed everyone including my readers of this blog and worse I felt like because I let this happen during my Poppop's passing that his death was some how an excuse to let myself go a little and that made me feel terrible.

I hid the blog from public view. I contemplated deleting it because I was a failure. I was not someone setting a good example for a healthy life style. How could I write about getting up and exercising and eating properly when I failed so miserably at it. I just wasn't in a good place and I needed time to think and get myself back on track. Because I told myself remember Poppop wouldn't give up!

I've been working out just as hard as always since I took that week off, I still went to bootcamp I still went on runs even in the freezing cold too, I still played soccer I managed to lose a little through the holidays which I'm happy about, but I just couldn't bring myself to come back to the blog and share it. Because after all I still screwed up so bad. My friends told me I was being too hard on myself when I stressed about my weight gain and I realize now I probably was. Hindsight is always 20/20 they say. I set a new goal to push through those final pounds to reach 100lbs of loss, and I've been working toward it. I have a deadline and I'll see where I stand tomorrow when I hop on the scale again at boot camp.

I also learned a valuable lesson about how I deal with grief through all this. I've never mourned the loss of anyone close to me before. I've been very lucky in that aspect, I know. But now I know my way of handling grief is to turn to food. Now I know to be aware of it in the future.

It took me a long long time to come to the blog and write about why I basically dropped off the face of the earth, about why I gave up and hid the blog. For the longest time I didn't know what to say, but it was a post on Twitarded from Dangrdafne that made me say I have to keep writing. I have to keep promoting healthy living on this silly little blog of mine because it was my mission when I started and I'm not a quitter. It's not in my blood to quit. Thanks Poppop :).

Foods for Fat Loss

So yesterday I went to a seminar on Fat Loss. We learned more about foods for fat loss and charted our weight and measurements and set up a one month goal. The seminar was really helpful for me because I learned more about foods that help aid the body in weight loss and I learned a few motivational things to help me work on reaching that goal.

The nutrition part of the seminar I found the most fascinating... there's SO much I want to learn about nutrition! They went over a list of 10 foods that are very healthy for you and help aid in fat loss... so I'm going to share the list with you! (Note: I include lots of links in these for further reading if you want :))

1. Cold water fish... Salmon, mackerel, sardines, tuna etc.
recommended 3 servings a week (from different sources) or supplement with fish oil.
Benefits: Rich in Omega 3 Fatty Acids. Raises good to Bad Fat Ratio...for heart health, brain health, joint pain, healthy skin and weight loss

2. Walnuts
High in Omega 3 fatty acids. The average American diet has an Omega 6 to Omega 3 ratio of 15:1. It should be 1:1. Therefore, large amounts of other types of nuts (Omega 6 fats) are not a good thing. For most Americans nuts are not your best choice if you suffer from high blood pressure, excess weight, high cholesterol or diabetes. Omega 6 fats also cause inflammation and are found in a lot of corn based products.

3. Olive Oil, Flaxseed Oil, Coconut Oil (Medium Chain Fatty Acids - MCT)
(TSP Note: remember all things in moderation! coconut oil is used in large quantities in movie theater popcorn which we know packs a lot of calories, BUT small amounts are ok!) Essential Fatty Acids: Overall the best oils for improving heart health, and boosting metabolism. Coconut is quite nutritious (unless your primary source is macaroons). MCT's have many health benefits including raising your body's metabolism and fighting off pathogens such as viruses, bacteria and fungi.
Coconut Oil
Flaxseed Oil
Olive Oil

4. Green Leafy Vegetables/ Dark Vegetables
Leafy veges are rich in vitamins and minerals, especially magnesium; and they provide natural digestive enzymes.

5. Berries/ Pomegrantes
A rich source of anti-oxidants to help in reversing damage from free-radicals, high in fiber, phytochemicals, and bioflavonoids - [TSP Note: My new favorite snack is 6 oz of plain non-fat yogurt with 1 cup of healthy berries].

6. Red Wine/ Resveratrol
Good for improving heart health, reducing inflammation. (TSP Note: Well... they say that women should not have more than 1 glass a day... anything beyond that is not considered healthy... lets just say that when I do enjoy my wine I make up for all the days I don't ;))
Resveratrol is found in red wines.

7. Garlic
Aside from keeping vampires away and making Italian food delicious garlic is really healthy for you.. here's some benefits: Anti-microbial; helps reduce cholesterol levels, fight inflammation and enhance immunity, protects from hypertension and osteoporosis. More on garlic!

8. Lean Protein/ eggs
Lean proteins found in chicken breast, turkey breast, beans and eggs provide energy for cells and help in metabolism of fats. A diet with plenty of high-quality protein may promote weight loss by increasing the amount of leucine, an amino acid, in the diet. In turn, this will help a person reduce body fat and maintain muscle mass during weight loss. If you're trying to lose weight you should increase your intake of protein. Protein is also important for fueling your work outs and recovery!

9. Quinoa
A super duper whole grain! Quinoa is a complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

10. Avocados
High in essential fatty acids and vitamin C and lets face is guacamole with a quirt of lime, some diced tomatoes and red onion is freakin' delish! Read more about avocado health benefits.

11. Red Pepper/Curcumin/ Cinnamon (Spices)
Capsaicin found in peppers may help curb appetite and hinder the storage of fat; curcumin is a natural anti-inflammatory; cinnamon helps boost metabolism, and is an aphrodisiac and helps prevent sugar cravings.

Foods to Avoid!
-High Fructose Corn Syrup
- Hydrogenated Oils
-Soy... I know what you're thinking... I thought soy was healthy for me? Well kind of like corn its another mass produced product that's used as filler in a lot of prepackaged foods, but it could also cause food in-tolerances and hormonal issues.
-Fruits should be limited to 2 a day to keep blood sugar levels even.


Another key thing we touched on was accountability. If you have no one to hold yourself accountable to your actions, chances are you won't stick to your goals. They wanted us each to find a motivated accountability partner and also to tell as many people as possible what your goals are whether is weight loss, toning, training for a marathon...what ever that goal may be tell as many people as possible... Why? so they can harass you and keep track of your progress :) Chances are you're going to stick to your goals if you do this because how many of us are going to want to explain to all your friends and family that we failed? Not me! So I'm telling you all...

My goal is to weigh 183lbs by June 17th (6-8lbs of loss).

If I don't reach my goal I'm not allowing any sweets for 30 days.

If I do reach my goal I'm getting a new bathing suit and pool cover up :).

Look at this super cute cover up from anthro!!


Hope it's still in stock/on sale by June 17th!!

I plan on spending many Saturday afternoons (after running) laying in the sun with my kindle by our community pool. I love my kindle, I just got it for my birthday and I've already downloaded all of Jane Austen's books, ...and some new books for summer reading such as Girl with a Dragon Tattoo, On the Road, and Water for Elephants.

Legs and Ass

As opposed to tits and ass... this post is dedicated to Legs and Ass :)

You know who's ass that is... don't ask, just enjoy it.

and if by chance your ass is that tiny... kiss my you know what
(however if you happen to be owner of said ass... call me ;))

So there's lots of muscles in the legs which means lots of different spots to tone... quads, hamstrings, inner and outer thighs, calves and glutes.


So how can we tone each of these muscles and what all women want to know particularly is how do we get rid of the cottage cheese around our thighs? Well I hate to tell ya there is no magic cure like hundreds of google ads claim there to be, the cure is diet and exercise ladies. Burn off the fat and tone the muscle underneath and you'll see definition in some areas and smooth curves in others. Slowly but surely I'm seeing definition in my leg muscles and my hips are becoming more trim. They're not where I want them to be yet, but I've learned a lot of exercises to help tone and trim.

First things first... make sure you warm up! You want to warm up before trying any exercise, it's important for several reasons:

A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation. (source)

Some warm up exercises you can do are a light jog on the treadmill for 5-10 minutes, or the elliptical for the same amount of time. If you don't have access to exercise equipment you can warm up with jumping jacks, running in place, mountain climbers, high knees, jumping side to side or front to back on your toes, or even a brisk jog around the block..what ever you do you want to move around, get your heart rate up and break a bit of a sweat first and then you know you're warmed up.

Ok, so here's some exercises so you can get those toned sexy legs! (rawr!)

Lunges:

Starting Position

Stand with your feet about 6 inches apart from each other toes pointed forward.

Action

INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don't step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don't allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions

Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

If regular lunges are too boring for you, or you want to change them up and make them more difficult then here's a few things you can do to modify your regular lunge:

Add some weights

Add and oblique twist with a medicine ball

Add a step

OR use a paper plate and do a reverse lunge. Place one foot in a paper plate instead of stepping forward you will slide the foot in the plate back behind you doing a reverse lung. The paper plate will reduce any friction and you'll see that it works your muscles more trying to balance yourself and slide back at the same time.

Lateral Lunges.... for those thighs!

Starting Position

Begin by standing with your feet shoulder width apart, hands on hips.

Action

INHALE: Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible.

EXHALE: Push off and bring your right leg back to center to complete one rep. Finish all reps on this side, and repeat on left side to complete one set.

Special Instructions

Keep your weight on your heels and make sure your knees don't go over the plane of your toes. Hold your arms out in front of you to help with balance.

Muscles Worked: Quads, Glutes, Inner thigh

Here's some ways you can modify your lateral lunge:

Add a dumbbell press

Add a resistance band. We use resistance bands in bootcamp to increase the intensity of our leg exercises. You can get bands that comfortably strap on the ankle and don't dig into the skin for under $20.



With these bands you can increase the intensity of leg lifts or lateral lunges. They will definitely do a lot more to tone your hips and thighs! You can also do a standing oblique sit up with these to add a little ab action into the mix.

Squats!! (these also come in handy for when you need to do the drunk bar-toilet hover ;))


(image source)

Starting Position

Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

Action

INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don't cross the plane of your toes. (don't extend your knee past your toes)

EXHALE: Straighten legs and come up to the starting position to complete one rep.

Special Instructions

Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Muscles Worked: Quads, Glutes

Here's some ways to modify your squats...

Single Leg Squats (use a chair for balance)

Wall Squats with an Exercise Ball

Wide Leg Squat with a Dumbbell

Or you could do a squat but hold in the down position for ten seconds before coming back up.

Or... you're legs will hate me for this one... Do a wall sit. Trust me you use a lot of muscle control trying to hold your self up and sit still against a wall. Hold these for one minute...want to challenge yourself even more... Lift one leg off the ground!

Bridges... now these (when done properly) will tighten that ass! Bridges will also tone up your hamstrings and the back of your thighs.

Starting Position

Lie with arms at sides, feet on floor, knees bent. Press into heels.

Action

EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.

INHALE: Return to starting position.

Special Instructions

Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads

Just remember to squeeze everything when you're doing these, suck your belly button down to your spine and tightened your glutes towards your belly button, nothing should be hang out loosey goosey.

If you want to modify this to make it more challenging.... lift one leg off the ground. Trust me your hamstrings will be screaming at you later for that ;)


So there's just a few toning exercises you can do to tighten up those legs, thighs and ass. Remember you want to keep doing cardio as well so you burn those calories. So go for a jog, use the elliptical, or play some soccer! Soccer (in my opinion) is the ultimate leg work out. You're constantly cutting, back pedaling, shuffling, shifting, turning, sprinting...basically you're going to work every single muscle in your legs playing this sport and get a great cardio work out as well.

No wonder soccer players have such sexy legs.

Mmmm Iker Casillas you sexy beast you... shame he plays for Madrid.

All images/exercises can be found on sparkpeople.com unless otherwise noted.


p.s. This post is dedicated to shoewhoreninja (holy crap look at the LAMB shoes she posted!!)... who will probably tell you that walking around in a sexy pair of heels will do wonders for your legs and ass as well... and guess what she's right, heels give your tush a nice lift.

Vitamins and Minerals: A Clueless Gal's Attempt at Research

Blog reader ThatPastryGirl aka Karin asked me on twitter: Are there any supplements you think are essential? Ie multivitamin etc?

Once again Team Six Pack works hard at answering your questions....

This was a topic I definitely needed to research, because honestly I'm not too familiar with them myself and probably lacking in many of them. There are a lot of books out there on the topic as well and I'm sure most are very accurate and complete, but there's a lot to search through. I sat at borders for a good hour debating on which book to purchase: "A Complete Idiots Guide to Vitamins and Minerals" because honestly I am a complete idiot on this topic ;), this one had the most recent publication date, but I've noticed the "idiots and dummy's" books tend to dumb down their language and I definitely wanted a book that was thorough on this topic so I could learn as much as possible. Other books I looked at were "Vitamins, Herbs, Minerals & Supplements: The Complete Guide" by H. Winter Griffith, M.D., clocking in at 504 pages long, and "The New Encyclopedia of Vitamins, Minerals, Supplements & Herbs: A completely cross-referenced user's guide for optimal health" by Nicola Reavley clocking in at 792 pages long....

OY!! Information OVERLOAD

For the purposes of this article though, I am going to only discuss essential Vitamins, Minerals for a healthy diet, weight loss, exercise, and the use of some vitamins and supplements for women's needs... such as PMS... lets face it ladies a lot of us suffer from it and it's just a fact of life that I am bitchier certain times of the month than others, last week was a perfect example.

So after debating the merits of each book, reading the introductions searching the indexes etc., I settled on the Encyclopedia because it was the most thorough. However dear readers, as always please consult your physicians if you think you need to start taking vitamins or supplements. I am not a Doctor, dietitian or nutritionist I'm simply trying to learn all that I can about nutrition and health, if you take away anything from this article perhaps it's just list of questions to ask your Dr....because I know I'll have lots of questions for mine. :)



Ok, let's get this party started...

What's a Vitamin!??

Vitamins are substances which, in small amounts, are necessary to sustain life. They must be obtained from food as they are either not made in the body at all, or are not made in sufficient quantities for growth, vitality or wellbeing. Lack of a particular vitamin can lead to incomplete metabolism, fatigue and other health problems; and in severe cases, to deficiency disease.

What do vitamins do?
Individual vitamins have specific functions which vary widely and can overlap. They are involved in growth, the ability to produce healthy offspring, and the maintenance of health. They play a role in metabolism, enabling your body to use other essential nutrients such as carbohydrates, fats, proteins and minerals. Vitamins are important for a normal appetite, in digestions, mental alertness, and resistance to bacterial infections.

How Many Vitamins are there?
In the USA the following are officially listed as vitamins: vitamin A, C, D, E, K and the B vitamin complex containing: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folic acid, B12 (cobalmin), biotin and pantothenic acid.

Vitamins are generally divided into two categories: fat soluble and water soluble. Vitamins A, D, E, and K are fat soluble, they require an adequate supply of minerals and fats to be absorbed in the digestive system and are stored in the liver. The remaining vitamins are water soluble with any excess being excreted in the urine. These need to be replenished frequently.

Break Down! (I am not going to list any of the recommended dosages in the book, I feel that is something that should be discussed with your doctor.)

...Vitamin A...

Essential for:
Healthy eyes and vision
growth, repair and cell differentiation
health of epithelial cells
protection against infection
a healthy reproductive system

Therapeutic uses of supplements:
Supplements are used to boost immunity; prevent cancer; treat skin disorders such as acne and psoriasis; and treat eye problems.

Sources:
cod liver oil, carrots (raw), squash, kale (boiled), mango (raw), canteloupe, apricots, sardines, tomato sauce, bran, pumpkin (peeled & boiled), broccoli, sweet potatoes (peeled, boiled), green peppers (raw), milk, cream cheese.

...Vitamin B Complex...

Essential for:
Releasing energy from food
carbohydrate and fatty acid metabolism
healthy growth
healthy skin, blood, hair and muscles
a healthy brain and nervous system
alcohol metabolism

Absorption and metabolism:
Daily intake is necessary.

Deficiency:
Symptoms include fatigue, depression, reduced mental functioning, muscle cramps, nausea, heart enlargement and eventually beriberi, which can cause paralysis.

Thereaputic uses of supplements:
Thiamin supplements have been used to improve mental function in alcoholics and the eldery. They mage be useful in times of street and have also been used to treat fatigue, irritability, depression, to aid digestion, and to promote healing.

Sources:
Thiamin Pork, oats, wheatgerm, peacans, pistachios, bra, green peas, kidney beans, brazil nuts, ham, liver, chickpeas (cooked), cod, cashews, whole grain bread, beef steak.

Riboflivin almonds, pink salmon, bran, spinach, milk, veal, wheatgerm, eggs (boiled), feta cheese, oats, soy milk, pork, cheddar cheese.

Niacin tuna (canned), special K cereal, bran, swordfish, veal, peanuts, trout, chicken breast (roasted), mackerel, beef (lean), wheatgerm, pork, corn.

...Vitamin B6...

Essential for:
the release of energy from food
healthy cardiovascular, nervous and immune systems
protein metabolism and hormone production
healthy skin, hair and red blood cells
manufacture of genetic material of the cell
the conversion of tryptophan to niacin

Absorption and metabolism
Daily intake is necessary.

Deficiency:
Symptoms include weakness, poor appetite, dermatitis, a sore mouth, susceptibility to infection, and eventually convulsions and anemia. Deficiency may play a fole in heart disease, kidney stone formation, carpal tunnel syndrome and depression.

Theraputic uses of supplements:
These include asthma, cardiovascular disease, mood disorders, PMS, stress, carpal tunnel syndrome, fatigue, nausea of pregnancy, skin problems and kidney stones.

Sources:
wheatgerm, wheatbran, bananas, chicken, avacado, ham, tuna (canned in water), spinach (cooked), soybeans (cooked), rasins, beef (serloin grilled), green peas (cooked), pork chop (grilled), salmon, brown rice, peanuts, potato (baked), brussel sprouts.

...Vitamin C...

Essential for:
the manufacture of collegen, a protein which forms the basis of connective tissues such as bones, teeth and cartilage
wound healing
healthy immune and nervous systems
adrenal hormone production
as an antioxidant to help prevent disease

Absorption and metabolism:
Daily intake is necessary.

Deficiency:
Sever deficiency leads to scurvvy with symptoms of bleeding gums, joint pain, easy bruising, dry ski, fluid retention and depression. Marginal deficiencies may play a role in the development of cancer, cardiovascular disease, high blood pressure, lowered immunity, diabetes and cataracts.

Theraputic uses of supplements:
These include the treatment and prevention of many disorders including cardiovascular disease, high blood pressure, cancer, gallstones, cataracts, diabetes, asthma and infections.

Sources:
blackcurrants, red pepper (raw), guavas, oranges, grapefruits, papaya, lemons, strawberries, green pepper, kiwi fruit, cantaloupe, broccoli (boiled), mangoes, kale, brussel sprouts (boiled), honeydew melon, raspberries, cauliflower, tangerines, pineapples, cabbage.

...Vitamin D...

Essential for:
the absorbtion and use of calcium and phosphorus, which are vital for function such as the development of bones and teeth
healthy regulation of some hormones
normal cell growth and maturation

Deficiency:
deficiency in children leads to rickets in which bones lose calcium and become soft and curved. In adults, symptoms include bone pain and tenderness, and muscles weakness. Deficiency may also increase the risk of osteoporosis, arthritis and cancer.

Thereapeutic uses of supplements:
Supplements have been used to treat osteoporosis and osteoarthritis in elderly people. Synthetic vitamin D analougues are used to treat psoriasis.

Sources:
Medicinal cod liver oil, salmon, tuna, whole milk (fortified), skim milk (fortified), sardines, shrimp, bran, corn flakes, special K cereal, egg yolk.

...Vitamin E...

Essential for:
action as an antioxidant to provide protection for cells against free radical damage which may lead to disorders such as heart disease and cancer. It is particularly important in protecting fats, cell membranes, DNA and enzymes against damage.

Deficiency is rare.

Therapeutic use of supplements
Supplements have been used to treat and prevent many disorders including heart disease, cancer, cataracts, diabetes, asthma, Alzheimer's disease and infertility.

Sources:
wheatgerm, sunflower seeds, hazelnuts, peanuts, soy beans (cooked), safflower oil, canola oil, corn oil, avacado, spinach (cooked), tomato sauce, olive oil, broccoli, grapes, blackberries, parsnip (cooked), peaches, brussel sprouts (cooked), tomatoes, eggs.

...Vitamin K...

Essential for:
blood clotting
bone metabolism
kidney function

Deficiency in adults is rare.

Theraputic uses of supplements:
Vitamin K supplements are used to prevent hemorrhages and may be useful in the treatment of osteoporosis.

Sources:
broccoli (cooked), spinach (raw), avocado, lettuce, cabbage (raw), watercress (raw), snap beans (raw), plums, canola oil, kiwi fruit, greens peas (cooked), miso, carrots (cooked), sweet peppers, potato with skin, tomatoes, celery (raw), peanut butter, olive oil, cauliflower (boiled), cucumbers (raw).

Time to learn about Minerals!!!

What are minerals?
Minerals are naturally occuring inorganic (non carbon containing) elements which play a part in many biochemical and physiological processes necessary for body maintenance. They are important structural components of several body tissues; for example calcium, phosphorus and magnesium make up an important part of bone tissue. Minerals are as important as vitamins for your body to function properly.

The body cannot make any minerals, they must be obtained from plant and animals foods, and water, which may contain dissolved minerals.

Which are the essential minerals?
About 20 minerals are known to be mecessary for body maintenance and regulatory functions. The major minerals are calcium, phosphorus, potassium, sodium, cloride, magnesium and sulfur.

I will only discuss the major minerals that I read were healthy for the heart and for metabolism for the purposes of this entry. Time to break it down...!

...Calcium...

essential for healthy bones and teeth, muscle contraction, a healthy heart and nervous system, blood pressure regulation and clotting.

Deficiency leads to nerve and bone disorders, osteoporosis, high blood pressure, pre-eclampsia of pregnancy and may contribute to colon cancer.

Sources: Milk, cheddar cheese, salmon, crab, figs, peanuts, baked beans, brazil nuts, kale, walnuts, almonds, broccoli (cooked).

...Copper...

Essential for normal metabolism, healthy bones, joints, skin and blood vessals, healthy cardiovascular system.

Deficiency leads to anemia, connective tissue defects, immune suppression, nerve problems and heart disease

Sources: seafood, meat and whole grains, lentils, mushrooms, spinach (cooked), almonds, avocado, tofu.

...Potassium...

Essential for water balance in the body, muscle contraction, energy metabolism, protein and carbohydrate metabolism a healthy heart and blood vessels.

Deficiency may lead to increased risk of high blood pressure.

Sources: fruits, vegetables and whole grains.

...Sodium...

Ahh... salt, yup it's a mineral, this one we hear a lot about how in excess it's bad for you...here's what the book has to say!

Essential for water balance in the body, muscle contraction, energy production, stomach acid production

Sources: Foods high in sodium include processed meats, cheese, margarine and butter. (essentially foods that aren't that good for you!)

Effects of excess intake: High blood pressure, PMS, and possibly osteoporosis, asthma and urinary stones

Supplementation is usually unnecessary!

...Iron...

Essential for oxygen transport and storage in the blood and muscles, fatty acid metabolism, energy production, maintenance of a healthy immune system.

Deficiency leads to weakness, fatigue, reduced resistance to infection and eventually anemia

Sources: meat, whole grains and dark green leafy vegetables.

...Magnesium...

Essential for production and transfer of energy a healthy heart bones, muscles and blood vessels, protein and carbohydrate metabolism

Deficiency symptoms include fatigue, mental and heart problems.

Sources include whole grains, nuts and green vegetables.

Supplementation includes treatment of stress, fatigue, cardiovascular disease, migrane, kidney stones, asthma, PMS, muscle cramps, pre-eclampsia and diabetes.

...Phosphorus...

Essential for healthy bones, metabolism of proteins, carbohydrate, fats and DNA, energy production and exchange.

Deficiency symptoms are rare.

Sources include meat, wheatgerm, poultry, cheese, milk, canned fish, nuts and whole grain cereal.

...Zinc...

Essential for energy production healthy immune and reproductive systems, normal growth and development, healthy brain, teeth, bones and skin.

Deficienct includes skin problems, fetal abnormalities, reproductive defects, cardiovascular disease, immuse deficiency, loss of eye function and osteoporosis.

Sources include seafood, meat and whole grains.

Supplements are often given to diabetics and pregnant women.

*takes deep breath* not joking I literally just let out a BIG exhale, haha. I know it's a lot to absorb! Now it's time to analyze all this information!

Are Supplements Even Necessary??
Whether or not vitamin and mineral supplements are necessary is the most controversial topic in nutrition. The question a need for supplements is central to the debate about the levels of vitamins and minerals required to promote optimal health. Given that people vary so much in their requirements and that very few people eat really well-balanced diets, vitamin and mineral supplements can be viewed as a relatively inexpensive form of "nutritional insurance."

Who might need them??Supplements may be beneficial for those on weight loss diets. Many people, particularly women, eat low calorie diets which are inadequate in iron, calcium and zinc.
Strict vegetarians who avoid meat and dairy products must obtain vitamin B12 from supplements.

I have posted previously about nutrition and exercise, in my post food to fuel your work outs here's some information about Vitamins, minerals and exercise:

Vitamin C: May be beneficial for those who exercise heavily and have problems with frequent upper respiratory tract infections.

Vitamin E: there is some evidence that vitamin E may decrease muscle fatigue and improve endurance performance

B Vitamins: are essential for the conversion of carbohydrates to energy, and as to calorie and carbohydrate intakes increase, the requirement for B vitamins also increases.

Vitamin B6: Exercisers and athletes often have low vitamin B6 levels.

Calcium: female athletes often have menstrual irregularities, which are due to disruption of the normal estrogen cycle. Lack of estrogen can lead to a loss of bone mineral density.

Iron: Heavy exercise may lead to iron deficiency. Distance runners are at particular risk as running appears to lead to a decrease in body stores of iron.

Magnesium: Strenuous exercise alters magnesium concentrations in muscle and blood. Stressful conditions such as intense training and competition may also increase the need for magnesium.

Zinc: Athletes can be deficient in zinc as increased needs and increased sweating and urinary excretion may lead to greater requirements.

Weight loss! I thought this particular passage of the book was very important and touched on exactly what type of diet worked for me and what I promote here on this blog:

Despite the availability of low fat foods and increasing awareness of the risks, obesity is still on the increase. However, despite the prevalence of obesity, many people do not consume enough essential nutrients to keep themselves healthy, and overweight and poor nutrition are major risk factors for some of the most common diseases in our society. These include high cholesterol levels, atherosclerosis, hypertension, heart disease, diabetes...

Hand in hand with the increase of obesity has come a national obsession with weight loss. Many overweight people are drawn to fad diets that promise fast results with minimal effort, only to see the weight go back on just as quickly once they return to their regular diet. Such a pattern of repeated weight loss and gain may contribute to lifelong obesity. The only way to lose weight and keep it off is to develop, and stick to a healthy, nutrient dense, balanced diet and a regular exercise program.

Vitamins and Minerals to help during weight loss:

B Vitamins: are essential for the metabolism of food and optimal intake is necessary to ensure that this takes place effectively.

Minerals: extra minerals may also be useful in preventing deficiency, especially in people whose fiber intakes are high, as fiber reduces the absorption of calcium, iron, zinc, and copper.

Antioxidants: Since weight loss usually involves a mild process of detoxification, with the body burning fat and sometimes other tissues, antioxidants may be useful. These include beta carotene, vitamin C, vitamin E and selenium.

Ok, that's all for now! Please feel free to ask more questions, or pick up your own copy of "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs" by Nicola Reavley for more information. It's VERY informative and my copy is already bookmarked, dogeared and has a damaged spine :).

And again, I stress... please discuss with your doctor before taking any of these supplements...proper nutrition might be all your lacking instead of taking a multivitamin, but that is for them to decide.

How to Lose About 5lbs in a Week

Update: Please read the follow up post to this (above) so you can see how unrealistic a low carb diet is for healthy weight loss.

Note: Please remember that we are all different, our bodies store fat and metabolize differently so we will all lose fat and metabolize food differently. So if you see your results in weight loss not going as quickly as you like don't get down on yourself. Be proud of what you can achieve and keep working to achieve more. End note :)

Ok, that being said over the fall I hit a major plateau with my weight loss. I was still dropping inches from all my work outs, but the scale was staying the same and the fat wasn't coming off as fast as I wanted to. So I got fed up and decided to give up sugar and get really strict with my diet Jan 1. I did that for a week an half while I stuck to my low calorie diet and STILL the scale didn't go anywhere even eating 1500 calories a day. Normally I probably should have lost about 2lbs or more a week.

So I set up a meeting with my boot camp trainer to discuss my diet and he put it in pretty simple terms for me. My body was too used to my diet and my metabolism slowed down. I need to make a big change in what I was eating in order to shock my system and jump start my weight loss.

His solution: A weekly rotation of Low Carb, Low Glycemic, and Low Calorie/higher carb diets.

When I heard the words low carb I wanted to freak out! Low Carbs! I'm part German and Italian!

Give me my potatoes and wheat beer and my spaghetti, Italian bread and wine and I'm a happy girl!! I was raised on spaghetti and meatballs!

I'm also a firm believer that the Low Carb diet does not work. I don't need to be an expert to say this, I've seen it first hand happen to my father. He did the Atkins diet for months lost the weight really fast, went off the diet and gained it all back. Slow and steady wins the race and all things in moderation is my motto.

Needless to say I was actually a little afraid to try the low carb because of this, but what did I have to lose? I wasn't losing anything currently with my diet the way it was that's for sure, so I had to give this a try. What gave me the motivation to give this a try was that the diet rotated weekly. So essentially my body wouldn't adjust too much to the low carb's. When I switched my diet up after a week I wouldn't gain all the weight back right away and I wouldn't go crazy from not having some oatmeal or spaghetti :) WIN!

So far I've only done week 1: Low Carb. Yesterday was my last day and I'm happy to report I survived the week. Today I start low glycemic index, so I'll be posting about that next week.

Instead of focusing on what I couldn't have I was happy with the list of foods I was allowed:

-meats/dairy: beef, chicken, fish, eggs, cottage cheese, cheese, shellfish.

-unlimited veggies including asparagus, broccoli, brussel sprouts, cabbage, cauliflower, celery, cucumber, onion, lettuce, mushroom, pepper, snow peas, radish, spinach, tomato and zucchini. no carrots or green beans.

Mmmm... unlimited vegeeees!
(oh, but no fruit allowed for low carb week... sorry delicious apple!)

-allowable fats: cream/milk, canola and olive oil, nuts (almonds, brazil, peanuts, pecans, walnuts), avacado/guacamole, all natural peanut butter.

I was very happy that I could eat handfulls of nuts for a snack... if you recall I love nuts!

My daily goal was to eat 1600 Calories, 40g of Carbs, 89g of Fat, 160g of Protein

Here's an example of meals that I ate.

Sunday:

Breakfast - 3 egg omelet w/ salsa & cheese

Lunch - grilled chicken Caesar salad, no croutons

dinner - pork chop & salad

Monday:

Breakfast - two hardboiled eggs, 1 cup cottage cheese

snack - mixed nuts, dry roasted 1 oz.

Lunch - grilled chicken breast, salad w/ balsamic dressing, 4 celery sticks w/ peanut butter

snack - mixed nuts

dinner - 5oz Tilapia, asparagus

The Con's of this diet:


1. I don't recommend this diet to anyone who is just starting out with making a change in their lifestyle. It has a LOT of restrictions as to what you can and can't eat and you need to plan every meal. If I did this as a Newbie dieter I probably would have given up and that would have gotten me no where. If I had to follow a diet that said NO you can't eat this and NO you can't eat that then I would have had a very hard time because it would have been giving up too much too soon for me and I would have gotten overwhelmed.

I believe it's important to learn how to make healthy choices on your own with out restrictions first. Learn what foods (from all food groups) are healthy for you and learn how to properly portion your food before trying something like this. This is what sparkpeople.com teaches you. I had no restrictions on my diet starting out, technically I could have eaten what ever the hell I wanted to. But what I learned very quickly was well, I can't eat what ever I want beauce I won't see results. I had to learn on my own what healthy foods would fill me up instead of wasting my calories on an empty snack that would leave me hungry.

Now that I've learned all this, it was the right time for me to analyze my diet again and cut more out. Which is why I tried this low carb/low glycemic/low calorie rotation.

2. Removing carbs from your diet causes a HUGE DROP in energy. Carbs were my main source of energy before I gave them up. I would eat a cereal bar before working out and at 5am it really gave me that boost I needed to get through bootcamp. Eating protein for breakfast doesn't enter my system as quickly, so I found myself tired through my work outs, tired in the middle of the day, crashing at the end of the day and taking long naps.

3. I had to eat protein shakes some days to make sure I got enough protein. Can we say... blech!

The Pro's of this diet:


1. I learned that it wasn't so terrible to cut carbs from my life. I survived the week, granted I was tired a lot, but I did it. I've also realized that when I reach my weight loss goal and go off of this rotation diet, I don't need to depend on having carbs in my daily diet. I can go a day or several days with out toast, oatmeal, or pasta. And I figured out a scoop or two of peanut butter with a cup of milk will give me enough energy to get through my work outs.

2. I saved money, learned to plan ahead and ate better. At the grocery store I only bought chicken breast, fish, vegetables, nuts, cheese, cottage cheese, eggs and milk. I didn't eat a single processed, over salted frozen meal, and I didn't go out every day and buy a salad for lunch. I am a self proclaimed microwave queen and I usually buy salads for lunch or even frozen organic meals like Amy's brand. This week I prepared breakfast, lunch and dinner for myself and I learned to experiment more with some seasoning and I cooked a mean dish of tilapia! YUM.

3. I SAW RESULTS!!! After months of the scale not budging in either direction I FINALLY saw it go down again and it felt AMAZING!! I was so excited that after only a few days I saw the scale drop. After a week, my new jeans are already fitting me better! And people at bootcamp told me they saw a difference already!

But it's not just about the diet ladies!!

You got get up, get out there and exercise as well!

This was my work out schedule this week:

Monday: Spinning 1hr, Yoga 1hr

Tuesday: Bootcamp, 1hr (no soccer this week *sadface*)

Wednesday: rest (got a massage ;))

Thursday: Bootcamp, 1hr

Friday: Bootcamp, 1hr

Saturday: Run/walk (run for 4 min, walk 1), 6 miles and lots of hills!

Sunday: Run, 3 miles (not much hills)

Best part about my Saturday run was that I got a compliment for doing a good job from a cute stranger runner guy....who happened to pass me once when I was going down hill (enjoyed the view though) and when I was near the end he was already running back up hill (enjoyed that view too...I'm bad). But he was cute and said I was doing a good job so I forgive him for putting me to shame.

No Sugar: Week 3

Just want to give you all a little update on how I'm surviving the sugar cravings as I go into week three of my goal to stay away from sugary sweets for 45 days...

Yesterday, JE, my bloggy-mate/co-worker, brought Berger cookies into the office. If you're wondering what a Berger cookie is...

Yep, that's a big ol' slab of chocolate on top there.
I think there's about twice as much chocolate as there is cookie.

These are locally made here in Bawlmer (Baltimore to you non-local folk)... don't be fooled they're not that fabulous, unless you really are trying to achieve death by chocolate. In my opinion these cookies are over the top sweet. On top of the Berger cookies another co-worker brought in...

Erm, wasn't Christmas almost a month ago?

There's also two bags full of miniature chocolates lying around. At any given moment there are 4 different areas of temptation in my office: File drawer near my desk, supply closet, kitchen, co-workers ledge.

But wait there's more...... Every month a cake is brought into the office to celebrate birthdays...it just happens to be here today...

Best birthday cake ever!

Anyway, so with all that temptation at my finger tips... have I caved???

NOPE!

I haven't been tempted to touch a single bite... it's kinda like being a married woman... I'm married to my new diet. I can look but I can't touch ;)

Let me put this into visuals you, my fellow fangirls, can all understand...

repeat with me now ladies.... you can LOOK at that delicious tasty treat:

Look at this GQ motha-trucker


But don't TOUCH...
Naughty, naughty!

Just once more ladies so that you don't forget.... Look

at the sexual white chocolate

at the goodies

But don't TOUCH!!

Even if it's so very tempting... especially when the goodies look like they want you to take them to bed (chocolate + bed = messy sheets... and you really don't want to ruin your 500 thread counts, do ya?)

The Skinny on Sugar

Sugar... do do do do do do Oh Honey Honey do do do do do do... You are my Candy Girl...

I somehow don't think this game would be as popular if it was called "vegeland"...

So I've got a sweet tooth, I've always had a sweet tooth (I wonder if it's candyland's fault for brain washing me as a small child ;))...I'm sure most of us are in the same boat... but as I've announced in my 2010 Goals, I've given up sugary sweets for 45 days.

My reason for this are not only because the holidays season and all its delicious cookies killed me, but also because I've been reading a nutrition book that's helping me look at the foods I've put in my body in a different way.

Once I read about sugar I had to consider either being more watchful about my intake or cutting it out of my diet completely. I chose the later obviously for the time being. I am a firm believer in all things in moderation, but I've hit a plateau and I am hoping that cutting sugar from my diet will help me break through that.

I've been reading this really informative book called "You Are What You Eat" by Dr. Gillian McKeith



Here's what the book says about Sugar Cravings:

You will crave sugar if your blood sugar levels are constantly out of balance; if you have nutrient deficiencies, yeast overgrowths; if you eat a diet high in refined, processed carbs and junkie foods. Sugar cravings are a sign that you may suffer from a condition known as hypoglycemia, causing you to crave even more sugar.

You end up becoming the victim of a seesaw effect of soaring and plummeting sugar levels. This is why if you start to eat just one chocolate bar, you are bound to crave more. The sugar gives you the rush, but this drop is never far behind. The best way to to beat the sugar fix is to go cold turkey: no sugary foods or sweets for a month. The herb astragulus can give you a natural energy lift (500mg daily). ...

Certain foods help regulate blood sugar levels and tame sugar cravings. Whole grains and fresh veggies are great choices. Yams, sweet potatoes and squash help to curb a sweet tooth too and they don't elevate blood sugar levels in the way that sugary sweets do.

Food Cravings:

Sugary, carbohydrate-rich foods and sweets raise the level of the feel-good chemicals in your body (these are the endorphins serotonin and norepinephrine). The trouble with eating high sugar foods is that sugar enters your bloodstream very quickly and causes a rush of insulin along with a rush of serotonin. If there is a sudden rise in sugar levels, the insulin breaks it down very quickly, leading to a drop in both sugar and endorphins. this leaves you feeling worse than before and you may reach for more sugary foods to boost your mood, setting up a cycle of food cravings, weight gain, fatigue and mood swings which is hard to break.

Don't deny it we all know once you get started on one little sweet it turns into a lot of little sweets. That's why I had to go cold turkey! The book breaks it down even further to talk about insulin levels and how the body deals with all the excess sugar...this is where it gets really interesting... I had one of those *light bulb* moments after reading this section of the book:

Insulin Imbalances:

When you eat food, glucose from the digestive breakdown of the food is absorbed into your gut and blood. The body takes what is requires and then produces insulin to lower glucose levels back to normal, converting the excess glucose into a compound called glycogen which is stored by the liver.

On a healthy diet this process works perfectly, but excessive consumption of refined carbohydrates, particularly sugary foods, upsets the balance and everything starts to go haywire. Your body has to produce increasing amounts of insulin to break down the sugars. Eventually you become resistant to the insulin, and instead of converting excess glucose into glycogen, it turns into fat. You are then caught in a vicious cycle where the more unstable your blood sugar levels, the more prone you will be to craving sweets and unrefined carbohydrates like bread.

An imbalance of the hormone insulin can often be the root cause of overweight. Too much sugar causes glucose intolerance in the body, and when you are overweight you break down sugar less effectively. It's a Catch-22 situation.

I couldn't believe this was happening in my body when I eat sugary foods but there was the explanation plain as day. It completely made sense as to why it was difficult for me to eat just a little bit of chocolate bar instead of the whole damn thing. Now, I'm not saying I'm not to blame in as well, I know better and should have the will power to resist...hell we should all know better than to gorge on sweet foods, but it's easy to see how the reaction to sugar in our blood stream makes it harder to say no.


Whats that you say, you only use sugar substitutes?

Just in case you might think your body was off the hook because you only eat foods with artificial/no-calorie sweeteners think again. Have you ever wondered why our grocery store shelves are filled with diet products, non-fat, low-fat, low-carb, no calorie, sugar free products and yet our society is still just as overweight as ever? Those sugar substitutes aren't helping you in fact they might make you gain weight.

Artificial sweeteners trick the body into thinking you're going to get a rush of energy from calories. Don't think of the word "calories" as necessarily a bad thing. Calorie is the term used to measure food energy. We need this energy to survive. It's where you get your calories from that make all the difference. Anyway! So Artificial sweeteners enter the blood stream your body thinks its going to get a natural rush of energy from calories, but then there are no calories. Long story short, studies show you might be more likely to eat more food through out the day to make up for tricking your body...

When it comes to dieting, most of us are willing to resort to a trick or two to help us curb our appetite and eat less — drinking water to fill up when we're hungry, for example, or opting for artificial sweeteners instead of sugar to get the same satisfying sweetness without the offending calories. But new research suggests that the body is not so easily fooled, and that sugar substitutes are no key to weight loss — perhaps helping to explain why, despite a plethora of low-calorie food and drink, Americans are heavier than ever.
In a series of experiments, scientists at Purdue University compared weight gain and eating habits in rats whose diets were supplemented with sweetened food containing either zero-calorie saccharin or sugar. The report, published in Behavioral Neuroscience, presents some counter-intuitive findings: Animals fed with artificially sweetened yogurt over a two-week period consumed more calories and gained more weight — mostly in the form of fat — than animals eating yogurt flavored with glucose, a natural, high-calorie sweetener. It's a continuation of work the Purdue group began in 2004, when they reported that animals consuming saccharin-sweetened liquids and snacks tended to eat more than animals fed high-calorie, sweetened foods. The new study, say the scientists, offers stronger evidence that how we eat may depend on automatic, conditioned responses to food that are beyond our control.

Read the full article on Time.com


If this research isn't a deterrent from fake sugar, I'm just going to remind you that these sweeteners are CHEMICALS.

Read this... Aspartame Controversy:

Aspartame was discovered in 1965 by James M. Schlatter at the G.D. Searle company (later purchased by Monsanto). He was working on an anti-ulcer drug and spilled some aspartame on his hand by accident. When he licked his finger, he noticed that it had a sweet taste.

So let me get this right, someone is researching for an anti-ulcer drug and discovers this chemical was sweet and then somehow we decide it's ok for human consumption? Sure opinons are going to vary on the safety of Artificial Sweeteners depending on what research report you read, but personally, I don't want these un-natural chemicals in my body.


Hopefully it will make you think twice before you decide to grab a diet soda.

In fact it seems with all soda's you're in a bad situation. Regular soda's are loaded with sugar and high fructose corn syrup. And diet sodas are loaded with bad fake sugars.

When I started my weight loss I switched to drinking sparkling water instead of sodas. Even today a regular coke is a rare treat. Last time I had one was on Christmas eve. I found that what I really missed about soda wasn't the sugar it was the carbonation so I don't miss it at all. I'm a sparkling water junkie (watch out for the sparkling waters that add fake sugar to them though!).

Are there ANY healthy, natural no-calorie sugar substitutes??

I haven't tried this personally but I have heard of this product. Dr. Gillian recommends Stevia as a natural alternative to sugar.

Stevia: Craving Curber

You are going to fall in love with this incredible green-leafed plant belonging to the chrysanthemum family. Stevia is a sweet herbal plant that is much sweeter than sugar. But unlike sugar Stevia has the ability to regular blood sugar levels, suppress sweet cravings and lesson hunger pangs. It's helpful for diabetics and hypoglycemics and contains protein, fiber, complex carbohydrates and vitamins.

To top it all off, Stevia has no calories. The glycosides are note metabolized in the body and are thus eliminated with out any calories being absorbed. Load of credible research supports the use of Stevia. I use it with patients who have a real sweet tooth. in almost every case, the patient reports a significant decrease or the complete eradication of sugar cravings. It is available in powder or liquid extract.

Agave Nectar is another natural alternative to sugar. I've also had liquorice root in tea as a sweetener.

And here's one more thing I wanted to touch on because I was slightly confused about the term I've been seeing on a lot of nutritional labels especially on products from the health food store: Evaporated Cane Juice... don't be fooled it's just a fancy term for sugar!


Here's an article on Glamour.com with more deets:

If you're an avid ingredient label reader like me, you've probably seen "evaporated cane juice" on a million different food products lately. It's everywhere! So, I wondered, what the heck is it, really, and is it any better for you than sugar? Here's what one expert had to say...
****
It's easy to see the absence of "sugar" on an ingredient label and think that you're scoring yourself some health points. But is evaporated cane juice really any better for you? Here's what nutrition expert Melina Jampolis, M.D. had to say:
"Evaporated cane juice is pretty much just sugar," she says. "It is less processed so it retains trace vitamins and minerals but has the same amount of calories as sugar. It is a little sweeter so you might get away with using less sugar which is always good."

I hope this post helped you look at your sugar intake in a different light. Maybe you might even consider cutting it in half, or eliminating it like I did.



P.s. So I was thinking if it's true we are what we eat.....that would make me....

A Trader Joes.