05.14.08
Fat Doesn’t Make You Fat…Sugar Does
Diets are confusing–there’s no question about that. Low-carb, no-carb, low-fat, no-fat, high-protein, high-carb, Weight Watchers, Jenny Craig, South Beach, Atkins, Master Cleanse, Raw…the list goes ON. None of them work forever. The only way to get and stay healthy is to rewire yourself. Don’t find the ‘diet’ hamburger or cheese enchiladas. Just limit your intake of high-caloric and processed foods. Eating fresh most of the time is really the best way to overhaul your nutritional health.
I may not be a registered dietician, but I know what works for me. Cut the sugar. Mainstream American fare is LOADED with sugars. Following a low-glycemic index eating plan is really the most awesome way to eat and you truly will start to notice a change in your digestion and your body. Plus, you can still allow yourself ‘cheat’ meals twice a week where you don’t think about it. You will notice though, as you follow this lifestyle, that you crave junk less and less and notice some undesirable “digestive effects” when you eat high-fat, high-sugar, processed food.
I started this lifechange (thanks to advice from the amazing Jackie Warner), by doing a sugar fast. For five days, I completely avoided refined sugars all together. This includes diet products, like aspartame, splenda, saccharin (which you should avoid anyway because it causes the big C). These zero-calorie sugars cause your body to respond the same as it would to real sugar, even though there are no calories. At the end of the five days, I noticed a serious change in my palate. Naturally sweet things like fruit tasted so incredible, while artificially sweet and sugary items are now really overwhelming.
I’m not a morning person at all, so making breakfast is usually out of the question. I also got this recipe from Jackie Warner on a diet/health Web site. This smoothie keeps me full until lunch and is super refreshing after a morning workout.
2 C mixed berries (note: Berries are very low on the glycemic index, meaning low sugar)
1 C ice
1tbsp cold, expeller pressed Flaxseed oil
1 scoop superfood green powder
1 scoop protein powder (use Whey or soy, but choose a low sugar option)
I know it’s tough to always eat fresh or to make your own food. Busy lifestyles are the new norm.
Here’s a guidline: If you MUST eat processed foods, purchase only items with fewer than 9g of sugar.
Secret ‘healthy’ foods loaded with sugar: Yogurt (especially non-fat, fruit at the bottom), granola, soy milk, salad dressing. For each of these, always check the back or look for unsweetened. I like Greek-style yogurt from Trader Joe’s, low sugar and you still get those awesome digestion boosting probiotics. Low sugar granola from Bear Naked is also awesome. Remember, key is low sugar, but not FAKE sugar.
New Episode of Work Out 5.13.08
I am absolutely obsessed with Work Out. While my favorite part is watching the trainers do what they do best, train, I find myself sucked into all the drama – lesbian action, the Brian/Jackie feud, etc.
Tonight’s episode focused on the Sky Lab clients and a weekend retreat in Northern California, where the Sky Labbers were pushed to their limits, both emotionally and physically. First, they worked out three times that day. An intense, 5 a.m. beach bootcamp with Jackie, where Deenie (I’ll get to her later), completely wimped out and caused all sorts of problems. Water aerobics with Greg (yea, he’s hot and has an amazing body, but it’s all too much for me), and a combination boxing and yoga class with Agostina (she is an AMAZING trainer and now I really want to pick up boxing).
And just in case the Sky Lab clients weren’t completely exhausted, they had an emotionally draining group therapy session, where tons of tears were shed and Deenie walked out.
What to do about Deenie ? Despite the fact that they are drastically changing their fitness and eating habits, all of the Sky Labbers seems to have a great attitude and be going at this full force. But Deenie, she’s a different story.
Brief disclaimer. As with all reality TV, I’m not there, experiencing everything firsthand. All I have to base my opinions on are the brief clips shown by Bravo.
Anyway, Deenie’s having a really hard time with all this Sky Lab stuff. She’s a smoker, drinker and food addict. As the heaviest, yet youngest, in the group, she’s really struggling with what I believe to be a lot of emotional pain, and the addictions that mask it. In this new episode, a lot of people attacked her because they thought she wasn’t trying hard enough, whereas all the other clients were doing everything Jackie and the trainers say.
I agree with them. Deenie isn’t giving it 110%, and that might be discouraging or upsetting to the other clients. But I can tell that Deenie is giving it everything she can right now, the 90-95% she stated on the episode. And for a 250+ pound person, 90-95% is pretty damn good.
Deenie has a long way to go, but I’m excited to watch her journey. She needs to be handled differently than they other clients, but with time I think she’ll come around and I think she’ll really improve her health.
Has anyone tried Jackie’s new workout DVD yet? I can’t wait to get my hands on it!
Favorite Butt Move
Squats are one of my all-time favorite butt toning moves, and with pools opening in two weeks and beach weather on it’s way, it’s time to start doing mass quantities. NOW.
Done correctly, squats do wonders for your lower body. But just as with any exercise, squats can do serious damange if done in bad form.
When performing a squat, you want to start off by placing your feet about shoulder width apart, toes turned slightly out. As you begin the squat, concentrate on keeping your weight in your heels. Your knees should stay over your feet, and the top of your hip should be below or level with the top of your knee before rising.
My favorite way to hold my arms is straight out in front of my body. This helps with balance. You can also raise your hands straight above your head, which will help ensure correct back position.
Start out with three sets of 10 and work up from there. Take a brief breather in between sets or do some lunges like I do!
Keep in mind that squats can place a lot of stress on your knees. A wider stance (feet shoulder width apart) can reduce knee stress, which a more narrow stance increases it. As with any exercise, if you experience pain, stop and consult a doctor.
Once you’re comfortable with the squat, you can move on to more advanced moves, such as the jump squat or by adding a barbell or body bar.
05.13.08
Best. Running Shorts. Ever
The Nike Tempo Track Shorts are my faaaavorite running shorts of all time. Not only do they come in cute colors (anything from orange and green to varying shades of pink), but they fit well and are comfortable, allowing for optimum performance.
My biggest pet peeve with running shorts is that when you lay down to stretch, the shorts gape open and your underwear is completely exposed. But the Tempo Track Short has built in underwear so you don’t need to worry about flashing that hottie at the gym or park. Plus, the shorts come in 12 colors and are only $28.
Here are some product features, from Nike.com:
Flattering lines and low-rise design
Dri-FIT microfiber fabric wicks away sweat
FABRIC: Body:100% polyester taffeta. Inset: Dri-FIT 100% polyester knit mesh. Liner: Dri-FIT 100% polyester crepe. Imported.
I’m definitely planning to invest in a few pairs this summer!
“It’s Time to Rethink Sunbathing”
The Indoor Tanning Association (ITA) has launched a new national campaign, “It’s Time to Rethink Sunbathing,” to change the negative views associated with tanning. According to Newsweek, the trade group is trying to make the case in TV and newspaper ads, as well as on two new Web sites, that UV rays prevent cancer rather than cause it. As if that’s not enough, the ITA is also claiming that dermatologists, oncologists and sunscreen makers who warn against tanning are all part of the “sunlight scam,” designed to make people afraid of the sun.
Are you kidding me?
1. Skin cancer is the most common form of cancer in the country.
2. I have had several pre-cancerous moles removed.
3. My grandfather had skin cancer.
4. I bet you know at least one person who has battled skin cancer.
5. Tanning ages you like crazy.
I’m not an advocate of covering every inch of your body while at the beach and avoiding the sun like a plague, but there’s a fine line between enjoying the sun and growing cancer cells. Hitting the tanning bed definitely falls outside that line.
More than 20 people die EACH DAY from skin cancer. Occasional use of tanning beds almost triples the chances of developing melanoma (a form of skin cancer that claims over 8,000 US lives each year). Why would anyone encourage activities that significantly increase one’s risk?
In all honesty, it’s no different than smoking and lung cancer. Another habit that’s heavily advertised and promoted, yet the product has devestating, and dealthy, health consequences. At least no one’s talking about the health benefits of smoking. (Right?)
Usuaully, the level of caution you take when it comes to the sun depends on your personal preferences, skin type and family history, but even if you’ve never had a mole in your life you might want to consider a few of these prevention tips:
1. Visit a dermatologist at list once a year (I go every six months) to get a full body check on all your moles. Examine your own skin head-to-toe every month.
2. Be sure to wear UV-blocking sunglasses (yes, you can get skin cancer on your eyelids, and sun exposure can cause cataracts and macular degeneration).
3. Use a sunscreen with an SPF of 15 or higher every day.
4. Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours.
These tips are a sampling of recommendations from The Skin Cancer Foundation.
I know I’ll be enjoying the sun this summer (running, hiking and hitting the beach), but I’m planning to be safe and want you to be, too.
Stay tuned for a sunscreen review later this month.
05.12.08
Brooks Adrenaline
I’m in desperate need of a new pair of running shoes! I’ve been wearing Brooks Adrenaline for about two years and absolutely LOVE the shoe. Here’s the gorgeous Brooks Adrenaline 8, which I can’t wait to get my hands on:
What I love about the Adrenaline is that as soon as I started running in this shoe, I got my knee problems under control. And what does that mean? I can run faster and longer, without risk of injury. I did find that I went through the shoe pretty fast, about every 3 months when I was running 25 miles per week. I can always tell when it’s time for a new pair, because my knees start acting up.
I usually get the Adrenaline from Sports Chalet or Dicks Sporting Goods, but I believe you can find them at almost any sports or running store. You can also order them online.
Here’s the download on the Adrenaline, from Brooks.com:
Rejoice! Runner’s World gave the new Adrenaline™ GTS 8 the “Best Buy” award for Stability shoes in its Spring Shoe Guide 2008.
Many a runner relies on this trusted road warrior. The shoe is loved for its tried-and-true fit and feel, sought after for its signature smoothness from heel to toe, and depended upon for the graceful, graduated support of its PDRB®. The Adrenaline™ GTS 8 maintains all of the above while enhancing the ride with the long-lasting cushioning and resiliency of MoGo.
05.11.08
Whole Foods Love
I don’t venture to Whole Foods that often – if I shopped there every week I’d most definitely be broke. But I needed seitan to make “fried chicken,” a yummy-looking recipe from Skinny Bitch in the Kitch (if you haven’t checked out this cookbook yet, you’ll absolutely salivate over the vegan friendly chicken salad and crab cakes).
So I stopped at Whole Foods and was amazed at how many vegetarian products are on the market today. Chicken tenders, chicken skewers, salmon, shrimp, beef skewers, ground turkey. ALL vegetarian. There was even some kind of chicken cordon.
I remember toward the beginning of my vegetarianism, there were veggie burgers and chik patties. Maybe chik nuggets. I seriously remember when buffalo wings came out and that was a big deal. Never in my wildest dreams did I fathom veggie salmon and chicken skewers.
Anyway, I picked up two packs of seitan, two packs of deli meat (smoked turkey and philly style beef), a chicken breast and two chedder/ham wraps that you heat in the microwave (made by cederlane and they are to die for). I also got some lip gloss and risotto – $28, not bad.
I think I’m going to check out Whole Foods more often. I deserve to indulge in yummy veg food like philly style beef and a salmon filet. And I heard they have delish egg salad there, too.
Other recommendations?
05.10.08
It’s Good to Be Back
I haven’t had a whole lot of exercise this past week, meaning I haven’t once laced up my running shoes or played around with weights at the gym. I’m on a new medicine that has left me feeling dead tired, groggy and dizzy, leaving any type of work out completely out of the question. I figured I’d take the time off and start fresh on Saturday, hoping that my body would be used to the meds and I’d be back to my usual, workout-crazed self. But Saturday rolled around, and despite staying in the night before, I still felt exhausted, needing to nap after just thinking about anything streneous.
After several Lifetime movies and a big bowl of cheerios and soy milk, I finally laced up my running shoes, pumped up my iPod and set out for a run. And let me tell you. It felt good to be back.
The run wasn’t perfect. But 45 minutes later I had at least four solid miles logged and felt energized enough to go out to dinner with a friend and then hit a party I was planning to skip.
Today is weight training. But seeing as it’s almost 5:00 and I have no desire to head out to the gym, there’s a very good possibility of today joining the ranks of last week. But you know what? I think my roommate has some resistance bands I can borrow, and in just 20 minutes I can work a few muscle groups to exhaustion. Who knows, maybe I’ll feel up to 45 minutes of upper body and can throw in some ab work, too.
Fitness isn’t about being perfect. It’s not about how long you can run or how well you stick to your training schedule. Sure, it’d be nice to be incredibly disciplined. But what fun is that?
