Things That Piss Me Off...

I know I haven't written in a while, and I'm not trying to be a downer on this blog, but sometime I have to rant!! Just to preface, I'm just dandy lately and I will write more on that in another post...but there's been some stuff that I keep reading about weight and body image on the internet that infuriates me so MUCH I had to blog about it.

I have a bit of a celebrity gossip addiction.  I read a few celebrity gossip blogs and one of my favorites is Cele|bitchy.  So in the past week alone there's been a lot of stuff that I've read of celebrities talking about their bodies and it pissed me off enough that I wanted to write this post.  I know I know, I shouldn't care about what these people are saying because "celebrity" is a strange bizarre world completely disconnected from the rest of the world, BUT they are putting it out there to the public and what they say is downright harmful...and misleading to many many women who struggle with their weight and their body image!

WHO ARE YOU TRYING TO KID??

Kristie Alley... I have nothing against her, and I'm very happy for the weight loss she did achieve on dancing with the stars...but what the HELL are these claims that she's making that she's a size 4 now?!?  If that's what a size 4 looks like at 5'8", then based on my real size in her world I'm a size 20 at 5'9" (I'm a size 10-12 depending on the cut of the pants). She claims that she went from a size 8, and after losing 100lbs, she went to a size 4. WHAT? When I lost 100lbs I went from a size 22 to a size 10-12.  Who is she trying to fool besides herself?

Here's my advice to her/her publicist, STOP WITH THE DELUSIONS!! Be proud of the weight, you DID lose it's a great thing, you're 60 years old and your skin looks damn good...  but please...please stop being dishonest about how much weight you actually did lose and your "size 4" pant size. I'm going to go out on a limb here and say she's a 12 and she's carrying her weight around her middle and her hips just like I do, hence the the smaller upper body.

Moving on...

SHE WANTS TO EAT MY BRAAAAIINNNS....

I had never heard of this woman before, but she's the heiress of the Guinness fortune and she's some sort of "fashionista"  Looking at her here I'd say she's pushing 75+....she's only 43.  That's scary.  What's more frightening is the things that come out of her mouth...

In a recent interview with New Yorker Magazine style icon and international heiress Daphne Guinness, whose couture is currently on display at the Fashion Institute of Technology in New York City, has revealed her stay skinny mantra – and it is sure to shock eating disorder groups.
“I’ll eat when I’m dead!” the startling thin and pale-faced fashionista exclaimed when offered lunch during her photo shoot with the magazine.

According to the publication, the 43-year-old Brit, who is the daughter of brewing heir Jonathan Guinness and the ex-wife of Spyros Niarchos, keeps her stick-thin figure through a diet of Red Bull and Ensure shakes.

She defended her diet by simply stating, “If I eat, I can’t work.”

A few years ago, Kate Moss created controversy when she coined the phrase “nothing tastes as good as skinny feels.”

Jesus... I'm not even going to pretend to understand whats going on inside the head of someone with an eating disorder, but I do understand what it feels like to have no control over what you eat and to want to have that control.  I was having a discussion the other day with a co-worker about the very FINE line that dieters sometimes straddle between eating healthy, eating the right amount of food vs. not eating enough because you  keep cutting back little by little.  I can see how women fall down that rabbit hole. After struggling with my weight my entire life I understand the mentality of someone who thinks I can't I can't I can't when it comes to certain types of food.  I have that struggle myself daily sometimes, and sometimes I even feel a resentment towards junk food laying around the office and towards people who eat what ever they want all the time.  Because I can't eat what I want all the time and that's just part of my life and my metabolism.  I know by now how my body treats excess sugar and junk, it turns it straight to fat that takes a heck of a lot longer to burn off than to gain.  I need to reach that point in my life where I stop thinking how unfair it is to have to be diligent about the way I eat.  My struggle may be for a while finding my happy place with food.  My goal is to get to a place where I'm ok being around bad food and snacking every once in a while with out feeling guilt!  Anyway, that being said although I do have my hangups with food, I'm in no way heading towards having an eating disorder like surviving off of ensure and redbull.  I feel bad for people who deny themselves the food that is good for them, I understand giving up snacks and junk food, but all solids??     It's sad and these people need help. It really is sad that she thinks that she has to live her life this way, and that some women think that this is how you might have to eat to get "skinny".   


JUDGEY GOOP...

Goopy tries to be this I'm every woman type on her website...you know by blogging about stuff most women can't really afford and sharing her experiences that most women will never experience (again the celebrity disconnect)...like presenting at the emmy's and walking the red carpet...or winning an Oscar and hanging out with Beyonce and Jay-z...or having a guest appearance on a hit TV show and singing at the grammys...why does she try so hard?  She already had most people's admiration with her acting and beautiful looks and figure... now she's everywhere and it's annoying.  But she really did prove she's just like every woman out there...no not by blogging about how she's better than you, but because she's insecure about her appearance just like 99.9% of us.  Oh, Goopy, here I was thinking you were so far above... well, everything for that matter.. Here's what Goop had to say:

I live for Tina Fey and I love Kenneth from 30 Rock! Wait ... why does my arm look like that and since when do I have 9 chins?

Ok. So I'm looking the picture over closely.... Dear god in heaven....does this mean Goopy is human and has flesh that moves and flattens in certain angles like the rest of us? She's not a robot slowly taking over the our movie theaters, tv's, kitchens and mark my words radio and broadway will be next! NO ONE is safe from the Goop... But she is right about one thing... Tina Fey.  Now she's someone to admire all around.

On to the next thing that pisses me off...


ONCE AGAIN I HAVE BEEF WITH THE BIGGEST LOSER...

I get asked pretty often if I watch the biggest loser, I don't, but I previously I wrote my mixed feelings on the show after seeing one episode.   Well one of my co-workers mentioned they were having a new season so I thought maybe I'd give it a chance and check it out again now that I'm moving to the "other side" (ie losing the last few and maintaining) of this weigh loss journey.  I watched the first episode of the new season Battle of the Ages... and once again.  I have issues with this show. 

1. They take people completely away from their home life which could be the root of 90% of their problems with poor diet and lack of exercise.
2.  They exercise exercise exercise all day long.  realistically how many of us can dedicate more than an hour at the gym?
3. They never show the participants refueling with protein or banana's or some kind of healthy snack even though they spend hours working out and burning hundreds of calories.
4. In fact...they didn't show them eating AT ALL in the first episode.  
5. People loose ridiculous amounts of weight in a short period of time so it leads me to wonder what their diet is and how is that diet maintainable for the long term.
6. If someone loses the least amount of weight they aren't rewarded for the hard work it took to even lose the amount they were able to lose, they are instead punished and possibly booted off the show.

I will give the biggest loser credit for showing that it DOES take hard work and dedication to lose weight, but so far it's a lot of smoke and mirrors and it completely glosses over the fact that realistically 2lbs of weight loss a week is healthy.  I'm going to stick around and try to give the show a chance to redeem itself, but for now my opinion remains firm that just like Kristie Alley, the Biggest Loser is spewing out a lot of myths and misinformation about weight loss.

I don't think people realize how damaging the media is to someone struggling to lose weight.  Magazines are airbrushed, XXS is the new Small, celebrities are botoxed, nipped and tucked on camera projecting a image of what an "ideal figure" or an "ideal face" should look like.  Everywhere you turn there's a new fad diet a new fad work out...there's SO much misinformation out there its hard to process fact from fiction.  Fact: Eat vegetables, eat whole grains, eat lean proteins, eat occasionally some nuts...eat the diet that the human body was meant to live off of before cheetos and twinkies and coca-cola and McDonald's was invented.  Fact: watch your portions.  Fact: Exercise at least three times a week, even a long walk is enough if you're watching your diet.  That's that trick to being healthy and the pounds will come off in the process.  BTW... you know what tastes better than skinny feels.  Chocolate.  Just saying.  It won't kill you every once in a while.

Just so this entry doesn't end on a completely negative note, I'm going to write about a few people I admire for their recent comments on tv about their weight and body image.

Visit msnbc.com for breaking news, world news, and news about the economy

I loved this woman's story.  Her sense of humor is awesome and she really does prove that confidence makes you a beautiful person no matter what your size.  I just want to give her a fist bump and say I wish I had as much balls as she does!!

Also, I want to give much love to Hope Solo.  Hope Solo and Abby Wambach were on Letterman after the world cup final this summer and Hope was talking about her shoulder injury around the 5:30 min mark in the video:



She mentioned her weight on the air and then she said "Yes, as a woman I just gave all of you guys my weight!"  I was stoked when she said that on national television and then pretty much said yea I weigh 150 what of it!?  And she said "I'm proud of it" !!  I LOVED HEARING THAT.  I dare anyone to say she looks bad. She just proves that weight is just a number on the scale, it is not a reflection of our physical appearance. Plus, she's my height!!  150lbs is totally an obtainable and realistic weight for me but I also have to remember she's a professional athlete and I'm just a pretend one on the weekends ;).

Where Has the Time Gone?!

See that little counter widget on the side of my page?? It says only 10 DAYS TIL RACE DAY!?!... I'm not freaking out nope, not gonna freak out....even though I'm quietly screaming on the inside...I'm not gonna freak out. I'm ok... I'm cool. I swear.

Why am I kinda sorta not really freaking out? Because even though I haven't been blogging I've still been working hard at my fitness levels to make sure I own this race!...If owning that means I finish in 2hrs and 30 minutes (which is almost a 12 minute mile and compared to some that makes me a slow poke) WHAT the freak EVER!! I'm going to OWN it!

My furthest training run has been 12 miles, which I completed last weekend in about 2hr and 15mins (oh and yes it was ALL hills baby), this weekend I ran 9 miles and then took a much needed yoga class to work on some of my muscle tightness. I went to bootcamp 4 times last week and played soccer last week and this week as well. I kinda haven't been doing my shorter runs but I know between the bootcamp and soccer and the training runs that I have the endurance to finish.

Plus I know the 2nd half of the course, I ran it last year in the team relays. Everyone keeps trying to scare me and say the first half is hilly as shit, but guess what, all i've been doing for the past month on my training runs is hills. I'll get past them. The second half is pretty much flat ground. Guess who loves running on flat ground? This chick. So yeah, I'd say I'm pretty well prepared for the race at this point :)

This weekend I will be running a charity 5k for children with learning disabilities, and then I have to tack a few more miles on top of that and it will be my final training run!

I am also still trying to raise money for the Leukemia and Lymphoma society for their Light the Night Events so PLEASE if you can, donate to my page so I reach my goal of raising $655 ($50 per mile I run in the half marathon). I am $430.00 away from reaching my goal. So if you're reading please donate if you can... if you can't please help me spread the word!!





Also in the middle of all this I've decided I really needed to push to lose those extra pounds to reach 100lbs of total loss. I'm anywhere from 3-5lbs away depending on when I weigh myself (I know I'm only supposed to do it first thing in the morning I will from here on out). It's been rough trying to kick start my metabolism again. For two weeks I eliminated (almost completely there were some weddings thrown in there that I enjoyed myself and the open bar at a little too much) but anyway, for two weeks in early September I completely cut out sugar (including fruit), salt, saturated fats, refined carbohydrates and dairy from my diet. I was on 1100 calories / 6 meals a day. Yes, I finally went to a nutritionist (after 2.5 years of doing it myself) to seek this advice.

I know what you're thinking 1100 calories a day that's impossible to live off of that... it's not trust me, if you limit your diet to only the good foods, whole grains, lean proteins, and lots of veges you'd be amazed at the amount of food you can eat. I felt like I was force feeding myself at the end of the day...I just couldn't eat that much food.

I've practically perfected every type of egg white and vege omelet I could think of.

Try this out for a relatively quick, filling and delish breakfast:

(my portions are 4 egg whites and about 150g or more of the veges this number could be more or less for you)

egg whites
mushrooms
red and yellow peppers
Mrs. Dash (salt free) grilling spice

saute the veges with a spritz or two of olive oil and the Mrs. Dash seasoning, then add to the eggs.

PLAIN instant oatmeal. (my portion recommendation is 2pks)

The oat meal can be cooked with water, or try Original Almond Breeze milk if you want some added creaminess and a little sugar 7g in a cup, or go with the Unsweetened version for NO added sugar, just a creamy texture for your oatmeal. Add a ton of cinnamon and enjoy!

I promise you will be FULL and you will be full for a LONG time!

After two weeks i lost 4lbs of body fat and increased my lean muscle mass. Two lbs a week of loss is healthy. Since then I've lost 6 total. I took a week off from being so strict but now I'm back on.

Here's an idea for a lunch you can cook completely in the microwave! Perfect for gals on the go, slackers like myself that hate taking the time to pack a lunch, or those of us stuck in the office.

This product has been a life saver for my diet:


No, I don't own stock in their company, and I'm not being paid to promote this product. They cook food quickly and the food is healthy!!

So here's my idea for a lunch:

Buy individually wrapped frozen tilapia (white fish) fillets.
Add two slices of lemon and squeeze a little bit of juice to the bag
Add salt free seasoning to taste, my recommendation: Mrs. Dash

Frozen broccoli (can be steamed in the bag, but you might want to use a separate one than the one you cook fish in to avoid a fishy taste)
1/2 sweet potato (also can be cooked in a microwave, pierce with a fork several times - I haven't tried cooking these in the bag) sweet potatoes are naturally sweet but also rich with complex carbs, dietary fiber, and Vitamins A, C and B6, add cinnamon for more delicious flavor...cinnamon is also very high in antioxidants!

You will have a complete meal with lean protein, veges and a carbohydrate in less than 10 minutes.... I'm all about quick and easy. (Ash if you're reading this DON'T even go there! Hooka! ;))

So yea that about sums up my life since my last post... I'm still here, I'm still running, still going to bootcamp, still playing soccer and still focused on my diet.

Once race day gets here though I will be SO happy to have my Saturday mornings back...AND once I lose that 100lbs I think I'll crack open an expensive bottle of wine and go to the Indian buffet... maybe not in that order but I can't WAIT! Then I need to refocus and lose another 5lbs because I know I'll gain it back through the holidays because I will enjoy a few cookies and slices of pumpkin pie, then I need to lose that after the holidays. It's a life time commitment, but SO worth it especially when you see that little dress in a shop window and you go to try it on and it looks FAB-U-LOUS on you... or when you reach a new running goal/weight loss goal and you have that extreme sense of accomplishment. It's worth it just to try for that feeling alone!

Ok, enough philosophizing from me...off to cook up my lunch! (Chicken, broccoli, carrots and a small portion of whole grain pasta! lean protein, veges and a whole grain!)

Current Status: *Le Sigh* The World Cup comes to an end!

I promise this is the last post where I mention the world cup...for 4 years...if I'm still blogging in 4 years lol :) My friend Ashley aka Shoewhore told me that her friend Em reads my blog and likes it (sweet! Thanks Em!), but she doesn't understand a damn thing about soccer... it's ok. I understand. The off sides rule is confusing, and the fact that the reffing in this world cup has been a little...well a lot ridiculous, I can understand why you can't get behind the game. It's cool, maybe we're not all meant to understand. But check out this awesome quote that my cousin's fiance sent me from his friend... maybe now you'll get it:

"Twilight's like soccer, they run around for 2 hours, nobody scores, and its billion fans insist you just don't understand"

LOL!

See you don't have to understand completely, just appreciate the fine muscled specimens...um I mean the athleticism of the game... ;).

on to the post!...

Current Mood: Sorta sad that there's no more good soccer on regular tv (I'm one of those freaks that doesn't have cable!) for the foreseeable future...come on 2014!!

Current Weight: 183 (26lbs of loss since I started the blog - 92lbs of total loss!) I lost 3 pounds last week! :) It amazing what happens when I get strict with my diet..and by strict I don't mean starvation or giving up foods I enjoy, I mean a balance of proteins, fibers and starches and portion control. I've set a new goal to lose 20lbs once I get there I'll re-asses and see how much more I need to lose/tone from that point.

Currently Thinking about: My love/hate relationship with Spain! I hate them because they defeated Germany, I hate them because they played a boring 115 minutes of soccer against the brutal Dutch..who knew they had it in them ey??

Sing it! Everyone was Kung Fu fighting!! Those Kicks were fast as lightening!

But I love them because most of their line up is made of FC Barcelona players or soon to be Barca players...and I like Barcelona...you might as well say that Barca won the world cup.

Currently NOT Thinking about: How I still hate Spain because Germany in my opinion was the more creative team, better at passing, and they scored way more goals through out the tournament...but that yellow card against Mueller, I really think that made a difference in their semi final game against Spain. Mueller ultimately won the golden boot (on more assists) yet he had to sit out that game, Germany could have used him. Spain controlled the ball, they controlled the game, and even though the German defense held them at bay for most of the game it only took one corner to make a difference and I counted at least 7 Spanish men on defense at one point. UGH! I'm not bitter...nope not me... not at all. ;)

Keep your eyes on the one on the left... #13 Thomas Mueller, winner of the Golden boot at only 20 years old... the one on the right though, back off ladies I claimed him in 2006 ;) lol It's a long term celeb-crush...christ, I'm turning into a kickette! anyway, #3 Arne Friedrich, German defender who also scored a goal against Argentina! :)

Also...just for the memories... I wanted to post this video:




So long world cup... see you in 4 years!





Currently looking forward to: Starting half marathon training on Saturday!! Oh did I tell you I've decided to run the Baltimore half...? I haven't signed up yet, guess I should jump on that.


De jong Kung Fu fighting is from the dailymail
pic of the German boys from the dailymail

How Important is Exercise??

So I've been reading a lot of articles lately about the importance (or lack there of) of exercise. It seems that some studies say exercise is very important, others say diet is more important. I think what all researchers agree though is that exercise is necessary but how much and how often is the question.

Remember it used to be suggested 30 minutes a day three times a week that was enough? Well clearly that did not help stop obesity rates from soaring. Now the CDC is suggesting the following for adults:

Adults need at least:

	2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

	1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

	An equivalent mix of moderate- and vigorous-intensity aerobic activity and
	muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

For "greater" health benefits they suggest 500 minutes a week of exercise! So that number has increased greatly over the years...but lets face it America has a lot of excess calories to burn!



The how and why of weight loss is pretty simple burn more calories than you take in and you're going to lose. So exercise works hand in hand with diet:

The mathematics of weight loss is, in fact, quite simple, involving only subtraction. “Take in fewer calories than you burn, put yourself in negative energy balance, lose weight,” says Braun, who has been studying exercise and weight loss for years. (Source: New York Times)

But the same article says that women's bodies are prone to want to maintain fat stores! Because of... you guessed it, reproduction. Ugh it's always an uphill battle for us isn't it ladies...Essentially, when we exercise we want to eat more! And I know this is true I was just complaining about my appetite when i'm at my most active. In spring and fall when I'm working out 6 days a week playing lots of soccer I'm always hungry!! This must be why:

A study that Braun oversaw and that was published last year by The American Journal of Physiology had a slightly different outcome. In it, 18 overweight men and women walked on treadmills in multiple sessions while either eating enough that day to replace the calories burned during exercise or not. Afterward, the men displayed little or no changes in their energy-regulating hormones or their appetites, much as in the other study. But the women uniformly had increased blood concentrations of acylated ghrelin and decreased concentrations of insulin after the sessions in which they had eaten less than they had burned. Their bodies were directing them to replace the lost calories. In physiological terms, the results “are consistent with the paradigm that mechanisms to maintain body fat are more effective in women,” Braun and his colleagues wrote. In practical terms, the results are scientific proof that life is unfair. Female bodies, inspired almost certainly “by a biological need to maintain energy stores for reproduction,” Braun says, fight hard to hold on to every ounce of fat. Exercise for many women (and for some men) increases the desire to eat.

But this doesn't mean you should throw your hands up in the air and say it's impossible for you to lose weight because your body wants you to be curvy with a little too much junk in the trunk. Just because things are the way they are doesn't mean it's the way they have to be! It will take work but Exercise is STILL incredibly beneficial...it's proven that exercise helps keep the pounds off!

In one representative experiment from last year, 97 healthy, slightly overweight women were put on an 800-calorie diet until they lost an average of about 27 pounds each. Some of the women were then assigned to a walking program, some were put on a weight-training regimen and others were assigned no exercise; all returned to their old eating habits. Those who stuck with either of the exercise programs regained less weight than those who didn’t exercise and, even more striking, did not regain weight around their middles. The women who didn’t exercise regained their weight and preferentially packed on these new pounds around their abdomens. It’s well known that abdominal fat is particularly unhealthful, contributing significantly to metabolic disruptions and heart disease.

Scientists are “not really sure yet” just how and why exercise is so important in maintaining weight loss in people, Braun says.

I hope you're not scratching your head saying well great I have to lose the pounds first before I start working out to maintain the loss.... Not true! You should start a routine as soon as possible... this Harvard study shows that at a molecular level people who exercise show more metabolic evidence that their bodies are burning fat... so essentially if you think dieting alone will help you lose weight think again!

These findings suggest that exercise has both “acute and cumulative” effects on your body’s ability to use and burn fat, says Gregory Lewis, a cardiologist at Massachusetts General Hospital in Boston and an author of the study. After only 10 minutes of exercise, even the least fit showed evidence that their bodies were burning fat; the more fit, the more metabolic evidence of fat burning.
The researchers then took a number of the metabolites that had been elevated by exercise and infused them into mouse muscle cells in a laboratory dish. Almost immediately, the metabolites, in combination (but not individually) ignited a reaction that resulted in increased expression of a gene involved in cholesterol and blood-sugar regulation. In other words, the metabolites weren’t just marking activity that was happening elsewhere in the body; they also may have been sparking some of that activity directly. (Source: New York Times)

If for no other reason exercise because it makes you feel better!! I guarantee you this is true!! I always feel better about myself after I exercise. If there is a time where I'm feeling down, where I'm doubting myself and starting to feel fat and lazy exercise yanks me right out of that mind set. I always say I NEVER regret exercising...EVER! How many of us can say the same about eating a few cookies??

How Exercise Combats Anxiety and Depression from the MayoClinic:

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on their own can lead to worsening symptoms.

Want to read more?? Check out these articles:


A Work Out for Your Blood Stream - New York Times

Weighing the Evidence on Exercise - New York Times

Depression and Anxiety: Exercise Eases Symptoms - Mayo Clinic Online


p.s. The world cup is now winding down.  I was pouting and throwing a fit like a two year old when my German Boys lost today...they worked so hard and played so well for so long!! But such is the luck of the game it only take one goal to make a difference...and seven Spanish players playing defense. *grumbles* Now I'm going to go pout again. I'm muttering this under my breath right now:

Stupid Spanish team,Stupid La Liga players...even though I love you FCBarcelona and Charles Puyol I'm a fan of the German team and they deserved to win they proved to have better defense with less men playing back but that fucking undeserved yellow card on Muller made a big difference and I want to see Klose beat the record for most career goals in the world cup...Stupid Spanish!

*end grumble*

Current Status: My Big Speech is Tonight!

here is yet another segment on this blog where I rant/ramble...especially about the world cup :):

Current Mood: Excited, but nervous!

Current Weight: 186... 23lbs of loss since I started the blog!!! (89lbs of total loss!!! BMI is down again as well!) I didn't meet my goal so I'm giving up sweets for 30 days. UPDATE: I had my measurements taken last night, even though the scale didn't go down much I lost 1/2" in my arms, 1" in my chest, 2 3/4" in my waist, 2" in my hips, 1" in my thigh so i'm still probably building lots of muscle!

Currently Thinking about: My speech tonight, and how I'm kinda sorta, but not really prepared. I have a power point and an outline but I haven't really practiced the talking part, and my braces make me have a tendency to slur a little when I talk so I hope I don't sound like an ass!!

Currently NOT Thinking about: My speech tonight because then I'll get all worked up and even more nervous then I am!

Currently looking online at: FIFA.com! World cup baby! Have you been following?? It's been really unpredictable! I mean, my German boys lost Serbia!!

It's ok Arne, I still think you have mad Defensive skills...
(He may or may not have something to do with my love of the Germans...
but I swear it's only like less than 10%...90% is their playing style, and the other little bit is how awesome it is to say Schweinsteiger's name with an obnoxious German accent lol)

Any-who... back to the news... Spain lost to the Swiss...Argentina giving solid performances, but not much out of my favorite Messi yet... Portugal destroyed North Korea 7-0, Brazil tops Ivory Coast 3-1, France loses to Mexico 0-2, England ties with Algeria leaving them tied for points with us, but behind in actual goals scored! Honestly I was expecting better performances out of them... and Italy proves to be, meh.

The most insane of the groups has been our group...Group C. It's wide open for anyone to advance. And my USA Men have rallied big time and played probably the most exciting game of the tournament so far against Slovenia. We fell behind in the first half but Donovan fired back in the 2nd half keeping hope alive.... You can watch the highlights here.

Michael Bradley's 82nd-minute equaliser!!

Note: These highlights don't show the goal Edu scored in the 86th minute giving us a 3-2 lead but then taken away by and extremely controversial call by the ref. They claim a US player committed a foul...however, I don't think anyone knows what the foul was, or exactly which player committed it.

(read the article in the daily mail)

Two words FIFA: Instant Replay. At the very least challenges should be allowed on some goals. I know you don't like stopping the clock...so review the challenges at the half or at the end of the game. You can't rely on the refs eyes alone sometimes when the game moves so fast. Look what happened to Ireland v. France. With some handy magic from Henry, France is allowed in the world cup, but putting up a piss poor performance so far. I'm sure the Irish would have fought harder. Poor judgment cost us 2 points. We absolutely have to beat Algeria to advance now.

Currently looking forward to: More world cup games!

Currently listening to: US Soccer press conference

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.

Refined Carbs Aren't Good for You! *Shocker!*

I hope you sense the sarcasm in my title. I was skimming through the health section on the New York Times website and I found a link to an article that stated refined carbohydrates may be worse for you than saturated fats!

America Runs on Dunkin' my ass!

The ScientificAmerican.com states:

Eat less saturated fat: that has been the take-home message from the U.S. government for the past 30 years. But while Americans have dutifully reduced the percentage of daily calories from saturated fat since 1970, the obesity rate during that time has more than doubled, diabetes has tripled, and heart disease is still the country’s biggest killer. Now a spate of new research, including a meta-analysis of nearly two dozen studies, suggests a reason why: investigators may have picked the wrong culprit. Processed carbohydrates, which many Americans eat today in place of fat, may increase the risk of obesity, diabetes and heart disease more than fat does—a finding that has serious implications for new dietary guidelines expected this year.

Lets take a look at products that are considered "refined" or "processed" carbohydrates:

Any white bread product, including bagels, english muffins, hamburger or hotdog rolls etc.

Cake

Cookies

Donuts (yes even the little munchkins too!)

Muffins

Pastries

Pretzels

Crackers

Biscuits

Pasta

Pizza Crust

White Rice

Pie Crust

Brownies

Any product made with "Enriched Wheat Flour", "Wheat Flour", or "Durum Wheat Flour"...essentially these are not Whole Grain flours. Now after looking at this list a light bulb should go off in your head and you should be thinking "well, duh... I know those foods aren't good for me... they are loaded with sugar and fats."

However, even if you don't eat most of the sweets on that list, you can still be eating poorly if your diet consists of plain white bread or pasta products which can eventually be turned to sugars and fats if not burned off. What happens in the body that turns even something as plain as white bread into sugar? Here's a segment from the book "You are What You Eat" that I posted in my Skinny on Sugar post:

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.

Now, don't freak out and start thinking that ALL carbohydrates are bad for you.

The truth is, the right kind of carbs are quite good for you.

The right kind of Carbs provide energy, help keep you fuller longer and are loaded with Vitamin B and other essential nutrients! So what are those "right kind of carbs"?

They're whole grains...YUM!!! :)

You need to look on your food label to find out if a product contains whole gains, sometimes an advertisement on the front of the package can be misleading...(and the product often only contains a small percentage of whole grain flours instead of being 100% of the good stuff)

Here's some info from the Whole Grains Council on what to look for on your nutrition labels!

YES-- If your label says any of these names the product contains all parts of the grain, so you're getting all the nutrients of the whole grain.

* whole grain [name of grain]
* whole wheat
* whole [other grain]
* stoneground whole [grain]
* brown rice
* oats, oatmeal (including old-fashioned oatmeal, instant oatmeal)
* wheatberries


MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.

* wheat flour
* semolina
* durum wheat
* organic flour
* multigrain (may describe several whole grains or several refined grains, or a mix of both)


NO -- These words never describe whole grains.

* enriched flour
* degerminated (on corn meal)
* bran
* wheat germ

Note that words like "wheat," "durum," and "multigrain" can (and do) appear on good whole grain foods, too. None of these words alone guarantees whether a product is whole grain or refined grain, so look for the word "whole" and follow the other advice here.

But don't just limit yourself to wheat products there's an entire world of whole grains out there that you should try!!

Rice (Oryza sativa)

(image from fat free vegan kitchen blog... check out the recipe for that dish!!)

White rice is refined, with the germ and bran removed. Whole-grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. Around the world, rice thrives in warm, humid climates; almost all of the U.S. rice crop is grown in Arkansas, California, Louisiana, Mississippi, Missouri and Texas.

Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. As a result, converted rice is healthier than regular white rice, but still is lacking many nutrients found in brown rice. Brown rice is lower in fiber than most other whole grains, but rich in many nutrients.

Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. This makes rice ideal for those on a restricted diet or who are gluten-intolerant.

Wild Rice (Zizania spp.)

Wild rice is not technically rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Today some commercial cultivation takes place in California and the Midwest, but much of the crop is still harvested by Native Americans, largely in Minnesota.

The strong flavor and high price of wild rice mean that it is most often consumed in a blend with other rices or other grains. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium.

Quinoa (Chenopodium quinoa)(Image from NYTimes <-- click for recipes! I think you'll love this grain it's light and delicious!)

Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. Botanically a relative of swiss chard and beets rather than a “true” grain, quinoa cooks in about 10-12 minutes, creating a light, fluffy side dish. It can also be incorporated into soups, salads and baked goods. Commercially, quinoa is now appearing in cereal flakes and other processed foods. Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa.

Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. But quinoa is also available in other colors, including red, purple and black. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa.

Quinoa is the Grain of the Month in March. Learn more about quinoa.

Health bonus: The abundant protein in quinoa is complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

Oats (Avena sativa)

Ah oatmeal, remember when mom made you a bowl of piping hot oatmeal on a cold winter day... wasn't it the best!?? Time to rekindle that love!(image from Sherman Heart and Vascular Blog)

Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.

In the U.S., most oats are steamed and flattened to produce "old-fashioned" or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!

Oats are the Grain of the Month in January. Click here for more information on oats.

Health bonus: Scientific studies have concluded that like barley, oats contain a special kind of fiber called beta-glucan found to be especially effective in lowering cholesterol. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol.

Bulgur (Triticum ssp.)

(image from fat free vegan kitchen go to their site for the recipe)

When wheat kernels are boiled, dried, cracked, then sorted by size, the result is bulgur. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. Bulgur is most often made from durum wheat, but in fact almost any wheat, hard or soft, red or white, can be made into bulgur.

Because bulgur has been precooked and dried, it needs to be boiled for only about 10 minutes to be ready to eat – about the same time as dry pasta. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. Perhaps bulgur’s best-known traditional use is in the minty grain and vegetable salad known as tabbouleh.

Health bonus: Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking.

Read more about whole grains a to z on the whole grain council website! (The link is also added to my side bar for future use :))

I hope you ladies found this post informative, don't be afraid to introduce a new tasty grain to your dinner table!! Or start out small and switch out that white bread for some whole grain wheat bread... you'll be glad you did! There's so much more flavor (try whole grain bread french toast with the family for breakfast one morning... omg mouthwatering! and so much more filling.)

Current Status: Just a Quickie!

I want to try and make this brief...

here is yet another segment on this blog where I rant/ramble:

Current Mood: Super Excited!!

Current Weight: 188... 21lbs of loss since I started the blog!!! (87lbs of total loss!!!)

Currently Thinking about: How this totally deserves an anthro trip for a new top :)

Currently NOT Thinking about: How sad I am that FC Barcelona isn't going to the champions league final :( FU Mourhino and inter!

Currently looking online at: Anthro tops!

I love the colors in this one....


But I'm thinking this one might have a more flattering fit!



Currently looking forward to: My Morning Jacket concert tomorrow, and soccer games!

Currently listening to: Just found this on the Music Ninja Blog http://themusicninja.net/newsongs/Free%20Energy%20-%20Dark%20Trance.mp3

Currently Realized: It's a smiley kinda day ;)



p.s.! Shopping trip at anthro was a success!!!!!!

The super cute fun bright orange shirt!!
Got it 10% off because of a slight defect that didn't cause any issues with the look.

And flats by pink on sale for $19.99!!!!!!!!

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.