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Archive for the category “Eating Right”

Please eat.

If you’ve been reading my blog for a while, you know one of my biggest pet peeves is quick fixes when it comes to weight loss/getting healthy.  One of these that was brought to my attention recently was meal replacement bars. Now, there are some out there that are legit, but eating two meals of just these isn’t healthy. The only reason you’ll lose weight if you try this method is because you’re cutting a lot of calories. You’d be surprised how quickly you plateau with this method. (Not a good thing) These bars, which need to be high in protein and fiber (for fullness), have a moderate amount of carbs (for energy), and low in sugar, are good if you’ve just come off a long run and need to get to work, or you just really don’t have time to eat lunch. Once in a while. Not every day. And replacing two meals, two meals that could be full of nutrients and variety, with a boring bar is just not going to cut it. You need nutrients! You need variety!  Don’t cut calories that you need! Be healthy!

While we are talking about calories, let’s talk about these 100 calorie snack packs. 100 calories of oreos, chocolate chip cookies, chips, pretzels, etc have a lot more in them than just 100 calories. Look at the nutrition label…even if the percentages of sugar and saturated fats aren’t high, check those ingredients. CRAP. PURE CRAP. And let’s face it, who among us can only eat just one of these “3 tiny oreos are supposed to be satisfying” packets? Not this girl. That’s why they don’t enter my house. Let’s see what snacks we can eat for 100 calories that will help us get healthier AND keep us satisfied until the next meal.

-2 cups raspberries
-28 grapes
-1 cup blueberries
-1 cup mango chunks
-½ medium cantaloupe
-15 strawberries dipped in 1⁄4 cup Cool Whip Lite
-45 steamed edamame (green soybeans)
-2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1⁄2 mini pita
-½ red bell pepper dipped in 3 tablespoons hummus

-1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits
-1 Kraft Polly-O Superlong Twist-Ums string cheese stick
-1 Yoplait Light Smoothie
-½ cup low-fat cottage cheese with 5 strawberries

There are so many more out there if you just take the time to find them. Nutrient dense snacks are going to keep you fuller longer, and will keep you healthier, too. Just because its snack time, doesn’t mean its eat crap time.

Stay sweaty, my friends!

 

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To Paleo or Not to Paleo?

It seems the most popular fad diet of today is the Paleo, or Paleolithic diet. Yes, my friends, I said it, it is a fad diet. The definition of a diet is “to restrict oneself to small amounts or special kinds of food in order to lose weight,” and the definition of fad is “an intense and widely shared enthusiasm for something, esp. one that is short-lived; a craze.” The Paleo diet restricts not one, but two food groups, and is super popular and the people who I’ve come across who participate in it are super intense.  If you were to ask someone who eats straight Paleo, they would inform you that its the best way of eating that you can find. Here are some pros and cons of this fad diet so you can decide for yourself.

Definition: “The world’s healthiest diet, is based upon the fundamental concept that the optimal diet is the one to which we are genetically adapted.” (thepaleodiet.com).  The basic idea is that we should only eat foods that were available to our prehistoric ancestors. The things that were available were apparently meat, fish, eggs, vegetables, fruit, roots, nuts, and seeds. The only fluids allowed in the diet are water, coconut water, and organic green tea. If you are paying attention, you’ll notice that dairy and grains (and legumes, or beans) are absent from this list. The diet claims that these cause cellular inflammation and chronic disease. (Fad diets always have something that is supposed to scare you into following them).

Pros:

  • Any diet that promotes more fruits and veggies is a good one. The author, Loren Cordain, claims that the American diet is lacking in these things. He is right about this one! Everyone needs to add more fruits and vegetables to their diet.  
  • The diet tells you to cut out refined sugar. Yes. Do that. Those cookies and cakes that are loaded in sugar and saturated fat are doing you no good.
  • The Paleo diet promotes a more active lifestyle. That’s just plain, old-fashioned, good sense. You want to lose weight? Work out more!
  • Processed food is cut out. Eat fresh! Also a good rule of thumb. (So far, this isn’t any different from what a registered dietitian would tell you. There is nothing new in eating more fruits and veggies, exercising more, and cutting refined sugar and processed foods.)
  • You do lose initial weight on the Paleo diet, there is no denying that. Cutting sugars and processed foods will usually do that for you. Also, you cut back on two food groups, so there go those calories. Cutting calories will make you lose weight, but do you need to cut those food groups?
  • There are good substitutes for those who are gluten and lactose intolerant.

Cons:

  • The Paleo diet cuts out two food groups that are included in the dietary guidelines set out by the USDA (US Department of Agriculture) and the HHS (the Department of Health and Human Services).  The RDA (recommended daily allowance) of dairy is 2-3 cups a day, depending on your age and gender, and the RDA of grains is 3-8 oz equivalents, depending on your age and gender. (choosemyplate.gov)  You are missing out on some essential nutrients by cutting these out of your diet. 
  • The diet claims these two food groups are related to chronic diseases and cell inflammation, yet they are cornerstones of the DASH (Dietary Approach to Stopping Hypertension) diet. There are numerous peer-reviewed studies out there that support the inclusion of whole grains, legumes, and low-fat dairy in your diet reduces blood pressure and LDL cholesterol levels.
  • There is no scientific evidence that the Paleo diet reduces cell inflammation or chronic disease, or even acne (as it claims).  There are a lot of studies on their website and most of them support the claims that cutting sugar helps you lose weight, or exercising more helps you lose weight. We know this already. There is a study about the use of milk, but it only included 9 people and that is not enough to transfer to the whole population.
  • This diet is low in calcium and Vitamin D. As a planet, we are Vitamin D deficient, and that vitamin is crucial to calcium absorption in our bodies. Where do you get Vitamin D? Sunshine, fish, milk, yogurt, cheese, orange juice, eggs, etc.
  • Not everyone is lactose and gluten intolerant. Those really are the only people who should be cutting those two food groups out of their diet. Only your doctor can tell you if you belong in those categories.
  • The diet claims that the Paleolithic era man didn’t die of cardiovascular disease as much as we do now. Well, the lifespan of the Paleolithic man was 30-35 years. Due to starvation, exposure to the elements, infectious disease and injury, he didn’t live long enough to succumb to heart disease.

Final thoughts: Paleo has some great ideas that you can take away and adapt to your own lifestyle, however, those great ideas are not anything new. Any dietitian worth their stuff will tell you to eat more fruits and veggies, cut refined sugar, cut processed foods and cut down on sodium. You can do those things without having to sacrifice two whole food groups. Low-fat dairy will cut out unnecessary saturated fats and whole grain will cut out simple carbohydrates. Also, make sure that the meat your eating is lean meat! I see a lot of Paleo followers talking about all the steak they eat. Well, red meat is loaded in saturated fat and its is a carcinogenic. You are allowed to follow whatever diet you want to, but just know, something like this is hard to keep up with for the rest of your life. Eating a balanced diet and exercising on a regular basis is the best and easiest way to lose weight and keep it off. You don’t need a fad diet with lots of rules to tell you that.

Stay sweaty, my friends!

Sources: thepaleodiet.com, The Cooper Institute’s Providing Dietary Guidance, choosemyplate.gov, “Should You Eat Like a Caveman? The Paleo Diet” written by Steve Farrell, PhD, about.com 

Protein…how much should you really be consuming?

In order to get your PT certification with Cooper’s, you have to have a little knowledge of nutrition, and that was fine for me for a while. A month or so ago, I decided I wanted a little bit more background in order to better serve my clients and my family, so I went back to Cooper’s and took their Providing Dietary Guidance: Nutrition Specialty Course. I am still not a complete expert, but I have been taught by the best.

One thing that really bothered me while taking this course, was the fact that people nowadays think that the more protein you get, the better. That is simply not true. I’m not sure what or who is putting this information out there, but just because you lift does not mean you need 150 grams of protein. Your protein intake is probably surpassing what your body needs. Hopefully by the end, you can decide whether or not that protein shake is totally necessary.  Here’s the breakdown.

  • What exactly is protein? Protein is large, complex molecules made up of “building blocks” called amino acids and make up about 20% of body weight. We can call amino acids “building blocks” because that’s essentially what they do: grow and repair our cells. They also aid in the synthesis of enzymes and hormones, but their main job in our body is to repair and grow. There are 9 essential amino acids that we must get through our food, and the rest are non-essential that can be made by the body. There are four calories in every gram of protein. 
  • Where can we get protein? You can get complete proteins (proteins which contain all the essential amino acids in proper balance) from animal sources like milk, cheese, eggs, meat and fish. If you are intolerant to dairy, soy products like tofu, soy milk and soy flour are also complete proteins. Incomplete proteins (proteins that have to be combined in order to receive full benefits) are found in non-animal sources like most grains and cereals, legumes, nuts/seeds and green veggies. Bottom line is that you can find protein in a lot more places than meat. This is awesome if you’re a vegetarian!
  • How much do I need? Here’s the million dollar question that I want to address. The RDA or Recommended Daily Allowance is 10-35% of your daily calories. In most adults (and by most adults I mean MOST ADULTS….that’s probably you), it works out to be about .36g/lb of body weight. If you’re into kg’s, that’s .8g/kg of body weight. If you weight 150 lbs, you really only need about 54 g of protein a day. Here’s who needs a bit more: Infants need about 1 g/lb (2.2 g/kg), endurance athletes (those who train VIGOROUSLY for over an hour 5 days/week) need about .5-.6 g/lb (1.2-1.4 g/kg), and strength athletes (again, those who train VIGOROUSLY for 1-2 hours for 5-6 days/week) need about .7-.8 g/lb (1.6-1.7 g/kg). The population of real endurance and real strength training athletes is very small. Odds are, you are part of the “most adults” population. (Vigorously means at a high intensity, which is 85% of your target heart rate…and if we are all honest with ourselves, most of us don’t work out at that level of intensity for the whole workout.)

Here are some more interesting facts about protein:

  • If you take in too much, your body stores is as fat. On a high protein diet and can’t lose weight? That’s why.
  • Protein is a minor source for energy during a workout. It gives us maybe 5-10% of our energy…primary source for energy? CARBOHYDRATES.
  • More protein does not mean more muscle mass….see two points above.
  • Other dangers of too much protein are dehydration risk since protein catabolism requires water,  urinary calcium loss, increased risk for coronary artery disease due to high fat content of some meats, and GI upset (no one likes a tummy ache). Also, protein supplements are very high in cost.
  • You only need protein supplements if you aren’t/can’t get enough from your diet. If you have to, whey protein is the best since its absorbed quickly.
  • Chocolate milk works the exact same, if not better, than an expensive protein shake after a workout.

Please, instead of listening to everyone that says you need more protein, more protein, just calculate your RDA and you should be just fine. A healthy diet is one that emphasizes moderation and balance…even with essential nutrients.

Stay sweaty, my friends!

Sources: The Cooper’s Institute “Providing Dietary Guidance: Nutrition Specialty Course; http://www.choosemyplate.gov

All of Cooper’s Institute claims are backed up with scientific, peer reviewed, published research. If you find something that you want to pursue, always make sure its backed up with the right kind of research.

Eating Healthy While Pregnant 2

Last week I told you what you should be eating during your pregnancy months, and today we will go over a list of what you really shouldn’t nom on while preggo. Most of these are due to changes in your immune system, which makes you more vulnerable to food borne illnesses.  While it may not hurt the baby directly, those who have ever had food poisoning knows its not a good situation for anyone.

What to avoid completely:

  • Raw eggs: You really shouldn’t be eating raw eggs anyway because of the salmonella risk, but this is definitely a no-no during pregnancy. Sorry, ladies, no licking the batter after making those yummy cakes and pies for Thanksgiving and Christmas.
  • Unpasteurized juice, milk, cheeses, etc: The process of pasteurization takes out all the yucky bacteria and toxins.
  • Fish like swordfish, shark, tilefish and marlin: These fish are way too high in mercury, which isn’t good for anyone. Sorry, ladies, no shark for dinner. (Has anyone ever eaten shark? I’m curious how it tastes.) Other fish with lower counts of mercury is great during pregnancy and non-pregnant life because of the omega-3 fatty acids (hello, baby brain growth!)
  • Sushi: This is a bit controversial. Some say to avoid it completely, some say to limit it. Sushi may contain illness inducing parasites. I had some sushi the other night, and it was delicious. I am not sick, but I went ahead and took the risk because I was CRAVING salmon sushi. If you don’t want to risk it, but can’t get it out of your head, order a roll that comes cooked.  I’m wondering if Japanese women completely cut sushi out of their pregnancy diets, and if they don’t, then we shouldn’t worry about it either. Just in case though, maybe only once a trimester 🙂
  • Alcohol: Some people will tell you a 4 oz glass of wine is ok, and it may be ok. However, the powers that be still don’t really know how much alcohol leads to FAS (fetal alcohol syndrome) and its different for everyone. Just like it takes less for one person to get drunk than another. My opinion is to just to give it up cold turkey. And if you drank a lot before you found out, don’t worry too much about it. With Little Man, I celebrated a Texas Tech win a little too hard the week before I found out, and he is perfectly fine. If it happened before you found out, it doesn’t count 😉

Foods that are OK, sometimes:

  • Caffeine: I talked about caffeine in the last post. Again, no more than 300 mg/day. There are still studies out looking at caffeine as a cause to miscarriages and low birth weight. Enjoy your iced frap mocha-whatever, but limit it to one. 🙂 (My caffeine must haves are chocolate and Dr. Pepper.)
  • Nitrate-rich foods: Hot dogs are included in this list. These foods have additives that are linked to brain tumors and diabetes. Let’s face it, hot dogs aren’t really a stellar nutrition choice anyway. They are, however, a must have at a baseball game. Go easy on the foot-longs, ladies.

Foods that were once banned, but now are ok:

  • Soft cheeses: These cheeses, like brie and feta, are now ok as long as they are made with pasteurized milk. ]
  • Deli meats: As long as they are cooked or heated. If you stick your turkey sandwich in the microwave, or order your Subway toasted, you are good to go! The heat kills whatever bacteria may be lurking in your deli meat.

Remember to wash all your fresh fruits and veggies especially if you don’t buy organic (no judgement, I don’t either), because we don’t know what’s on them.

Good luck ladies!!

Stay sweaty, my friends!

Eating Healthy While Pregnant

Since I am now working on little person #2, I thought I would address some issues that pregnant women have in terms of keeping (or starting) a healthy lifestyle. On some of these, I really have to take my own advice. Today, I will discuss food. The next one will be about working out while pregnant.

Healthy Pregnancy Tip #1

  • First thing to remember, YOU ARE NOT EATING FOR TWO. There, I said it. Stop with this mentality. There is not a full grown adult in your belly. It does not need 1200 calories of its own food to survive. For most of your pregnancy, your little bundle weighs less than a pound! The most your baby needs is an extra 300-500 calories. That’s just like adding a snack.

Healthy Pregnancy Tip #2

  • Just like you are not allowed to eat as much as you want, you are not allowed to eat whatever you want.  This is the advice I’ve had to give myself repeatedly since I got pregnant.  If anything, you need to eat even healthier than you did before. Here are some guidelines to eating while pregnant (source: http://www.webmd.com/baby/guide/eating-right-when-pregnant)
    • Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
    • Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
    • Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
    • Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
    • Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
    • Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
    • Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
    • Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Know that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal malformations.
  • Now, I know…believe me, I know…that healthy foods don’t always sound appetizing. Sometimes, to me, the only thing that sounds appetizing is a bean burrito from Taco Bueno. (The non-pregnant me wants to slap the pregnant me sometimes).  Just try…think about the life growing inside you. You want it to be the strongest is can be. If you don’t eat so well one day, that’s ok, just try again the next day.

Healthy Pregnancy Tip #3

  • WATER, WATER, WATER. Just like in non-pregnant life, water is the most important liquid you can put in your body. In fact, its more important in pregnant life since you are creating amniotic fluid for your baby to swim in for 9-10 months. Drink it all the time.
  • If you need the occasional caffeine boost (first trimester anyone?), coffee is ok, sodas are fine but also think about the amount of sugar in a soda. The recommended allowance for caffeine while pregnant is 150 mg – 300 mg a day. Here’s a little breakdown of common caffeine products:
    • Starbucks Grande Coffee (16 oz) 400 mg
    • Starbucks House Blend Coffee (16 oz) 259 mg
    • Dr. Pepper (12 oz) 37 mg
    • 7 Eleven Big Gulp Diet Coke (32 oz) 124 mg
    • 7 Eleven Big Gulp Coca-Cola (32 oz) 92 mg
    • Ben & Jerry’s Coffee Buzz Ice Cream (8 oz) 72 mg
    • Baker’s chocolate (1 oz) 26 mg
    • Green tea (6 oz) 40 mg
    • Black tea (6 oz) 45 mg
    • Excedrin (per capsule) 65mg

Good luck my fellow pregnant warriors! If you’re not pregnant, send this on to someone who is…EVERYONE knows someone who is pregnant.

Stay sweaty, my friends!

There is no magic fix

I am so tired of hearing radio commercials and seeing TV commercials for magic pills that miraculously take the weight off. I just heard a radio commercial that asked, “Do you have 5-25 lbs of stubborn weight that won’t come off no matter what you try? We all eat fast food and fatty meats that keep the weight on. Try our pill that is better than starvation diets and exhausting exercise!” UGH!!!!!  First of all, the solution is in their commercial. STOP EATING FAST FOOD AND FATTY MEATS!!! Don’t starve yourself. In fact, don’t go on a diet. Just eat healthy foods. And exercise is not exhausting. In fact, studies have proved its the exact opposite. Exercising regularly will give you energy and help you sleep better.

People, there are no magic pills, fancy gadgets, or fairy dust that will help you lose weight and keep it off. The key is a healthy lifestyle. If you’re eating fast food everyday, you won’t lose those 5-25 “stubborn” pounds because you, yourself, are being stubborn. If you aren’t willing to change your lifestyle, your weight will not change. Plain and simple.

And now, I’m off my soapbox. 🙂

Stay sweaty, my friends!

Weekend update on challenges

The weekend is ALWAYS the hardest part of the week to keep up your determination and strong will to accomplish your goals. Especially if your goals are fitness based. At least, that’s true for me…

This weekend was really no different. I did not work out either day, but that’s what I had planned to do. Workout the five weekdays and rest on the weekends. Maybe I need to change it to workout four weekdays and one weekend day because I needed some stress relief this weekend. Saturday, Little Man decided he was going to act very 2. If you have kids, you know this means temper tantrums, asserting independence, and all around mischievousness.  After our day of nothing but time-outs and favorite toys going in Mommy’s closet, both of us needed a little break from home. We went to Kincaid’s burgers, and friends, I had a strawberry shake. After 5 days, I broke my no sugar goal. 😦 I felt bad at first, but then realized that I’m only human. At first, I saw it as a failure, but then realized that I had gone 5 whole days without sugar and that was something to be celebrated (not with the shake, but by letting myself off the whole guilt train). It is ok to stumble off your path every now and then, as long as you don’t stray too far. Get back on track as soon as you trip and you’ll be fine. My shake was a wonderful treat, and yesterday I didn’t have any sugar and today at the grocery store, it only went in the basket if it had no sugar or the sugar content was natural.  (And P.S. Those things that say “no sugar added” or “no sugar” are pumped full of artificial sweeteners that are worse for you than sugar is. Read the labels. If you see anything ending in “ose” such as fructose, glucose, dextrose, sucrose, and maltose, know these are all sugar. And do not get anything that has “sugar alcohol.” So bad for you.)

I want to post my “mess-ups” just as much as I want to post my successes to show you guys that “to err is human.” Beating yourself up over mistakes is going to make you feel horrible and odds are, that feeling will lead to more of the same mistake. Forgive yourself and make changes to where its harder to mess up next time.

Stay sweaty, my friends!

Thirsty Thursday

Let’s talk about alcohol and weight loss. If you are trying to lose weight, drinking alcohol may not be the best idea.  Alcohol contains about 7 calories per gram, which is considerably more than the 4 cal/g carbohydrate and protein. Now  that may not seem like a lot you, but it is when you consider that alcohol has nothing else to contribute nutrition-wise.

Here are some facts about alcohol and weight loss:

  • Alcohol is not a carbohydrate.
  • Your body processes alcohol first, before fat, protein, or carbs. Thus drinking slows down the burning of fat. This could account for the weight gain seen in some studies.
  • Hard liquor is distilled and thus contains no carbohydrates. The current “Zero Carb” campaign for vodka and whiskey is crap and may encourage mindless consumption. It’s like bragging that a candy bar is “cholesterol-free.”
  • When grapes are made into wine, most of the fruit sugars (carbs) convert to alcohol, but a few carbs remain. A 5-ounce glass of wine typically contains 110 calories, 5 grams of carbohydrates, and about 13 grams of alcohol (which accounts for 91 of the calories). A 5-ounce glass of wine supplies roughly the same amount of alcohol and number of calories as a 12-ounce light beer or 1.5 ounces of 80-proof spirits.
  • Beer, too, contains carbohydrates. The new low-carb beers are not new at all, though this type of beer does indeed have fewer carbs. Low-carb beers are simply the old light beers with a new label and ad campaign. The old Miller Lite has 96 calories and 3.2 grams of carbs in 12 ounces. The “low-carb” Michelob Ultra has 96 calories and 2.6 grams of carbs. Coors Lite has 102 calories and 5 grams of carbs. The differences are tiny—hardly worth mentioning. In contrast, a regular beer has 13 grams of carbs and 150 calories.  (bullet points provided by shapefit.com)
The point is that when you are trying to lose weight, you do not need these empty calories. Empty because they do absolutely nothing for you, and actually hurt the fat burning process.
If you do feel the need to drink here are some low calorie cocktails and a chart for the carb content of some alcoholic beverages. Remember though, just because it it low in carbs, DOES NOT MEAN IT IS HEALTHY. DO NOT GET THOSE FACTS CONFUSED. The amount of calories in alcoholic beverages comes from the alcohol not the carbs. These drinks are still fairly high in calories, and we all know that you don’t drink just one. (And not to mention whatever it is that you mix them with….and the fact that you eat more when you drink. Bar food is a horrible weight loss deterrent.)

Top 5 Low Calorie Cocktails To Drink

#1. LIGHT BEER (12 ounce bottle):

  • Calories: 110
  • Carbs: 4.5 grams
  • Fat: 0 grams
  • Protein: 0 grams

#2. CHAMPAGNE (4.2 ounce glass):

  • Calories: 95
  • Carbs: 1.6 grams
  • Fat: 0 grams
  • Protein: 0.3 grams

#3. RED or WHITE WINE (4.2 ounce glass):

  • Calories: 80
  • Carbs: 1.5 gram
  • Fat: 0 grams
  • Protein: 0 grams

#4. JACK DANIELS (single shot):

  • Calories: 55
  • Carbs: 0 grams
  • Fat: 0 grams
  • Protein: 0 grams

#5. VODKA (single shot):

  • Calories: 55
  • Carbs: 0 grams
  • Fat: 0 grams
  • Protein: 0 grams
Alcohol Item (serving size)
Carbs (g)
Beer, regular (12 fl oz)
13g
Beer, light (12 fl oz)
4.5g
Wine, red (3.5 fl oz)
1.75g
Wine, rose (3.5 fl oz)
1.5
Wine, white (3.5 fl oz)
1g
Cider, dry (1 pint)
15g
Gin, Rum, Vodka, Whisky (1 fl oz)
0g
Sherry (2 fl oz)
3g
Port (2 fl oz)
6g
Guinness (1/2 pint)
4g

Day 1 1/2 of goals challenge…

I want to keep y’all up to day on how I’m doing with this no sugar and working out 5 days a week thing. Once I start the cleanse, I will keep you updated on that, too.

I started the no sugar thing around noon yesterday and I did great until about 4:30. I was craving some serious something…and I had a bit of a headache. I drank some water and started dinner.  The dish I made for dinner had apples in it, so I figured the natural sugar would calm my craving. Nope…after my boot camp, I caved and ate the little bit of banana pudding that was left. (See, I’m human.) I looked at the bowl and told myself that I would most definitely start in the morning.

Today, I woke up and did not have the Fruit Loops I desperately wanted. Score 1 for me! I went and worked out so I’m on track for 5 days in a row. Lunch was no problem, but I don’t normally eat sugar at lunch. It is breakfast, snack time and after dinner that are my weak spots. So I had to take Little Man to get some blood drawn (nothing serious, his doc just requires some tests done) and since he was so brave, I took him to get an M&M McFlurry. I did not touch one bite!!! SCORE 2!! I always eat at least half, and as I sat there staring at the tiny chocolate treats swirling in the yummy vanilla ice cream, I told it that it wasn’t going to win. So I just drank my water and watched Little Man conquer the Play Place. For dinner, I made yummy turkey burgers, sweet potato fries and avocado. Here’s something that sucks…ketchup is like pure sugar. Its ok, the fries were good enough to be eaten without it. I made such a good dinner that I’m sitting here two hours later, still satisfied. I can feel the desire to snack sneaking up on me, but I will be going to bed undefeated by sugar tonight. The score will be 3-0.  I am having some issues with headaches, but I’m hoping after a week and some more water, they will go away.

Wish me luck…a month is a long time to turn down the Teddy Grahams your son is so selflessly trying to share.

Stay sweaty, my friends!

Thirsty Thursday

Let’s talk sports drinks today.

Are sports drinks better than water when you work out?  

Sports drinks, like Gatorade and Powerade, do provide a significant physiological advantage over water during activities when glycogen depletion, dehydration, and significant electrolyte losses are an issue.  This means, over an hour and when profuse sweating is occurring. For the majority of you out there, this does not apply. The majority of us work out for about an hour, and if we do go longer, we probably aren’t profusely sweating the whole time. You know who this applies to? Football players, basketball players, soccer players, long distance runners…pretty much any sport where you go hard and sweat. For the majority of exercisers, cool water should be used to replace fluids…6-12 oz every 15-20 minutes.

Should I drink sports drinks when not exercising?

Sports drinks are low in nutrient density and tend to be high in simple sugars. They are just empty calories, especially to someone who is trying to lose weight. If you’re not exercising to the point of what I described above, I would just stay away from sports drinks. Water is always best.

Stay sweaty, my friends!

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