BLOG 313: HIGHEST SUGAR DRINKS
Liquid calories are dangerous and are often times they go underestimated or neglected. Yet the truth reveals itself on the scale or waistline. According to the American Heart Association (AHA), men should consume no more than 37.5 grams of sugar per day while women should consume no more than 25 grams per day. Here are a list of sugar filled drinks that you may or may not consume, but might think twice about next time.
1. McDonald’s Frappe Mocha: one 8oz has 62 grams of sugar
2. Rockstar Guava: one 8oz can 32 grams
3. Sunkist orange soda: one 8oz can 35grams
4. Starbucks Salted Carmel Mocha Frappacino: 8oz has 33 grams
5. Mountain Dew: one 8oz can 30 grams
6. Newman’s Limeade: 8oz has 34 grams
7. Sobe Greentea Energizer: 20oz bottle 51 grams
8. Minute Maid Cranberry Grape: 8oz has 38 grams
9. McDonald’s Chocolate Shake: 8oz has 42 grams
10. Cold Stone Peanut Butter and Chocolate shake: 8oz has 47 grams
For women, the number of sugar content is easily surpassed. For men, having one of these drinks and a banana makes the daily sugar done for the day. The trouble is that sugar is in so much that we eat, even bread. This means that consuming a large quantity in one choice, leaves the rest of the day chaotic for choices if starting to watch your sugar. Diabetics have to be especially careful. We learn as we go and can see that if these drinks are consumed regularly, how much damage can occur.
Eating too much sugar can lead to metabolic syndrome which encompasses weight gain, elevated triglycerides, elevated blood sugar levels, increased bad LDL cholesterol, and high blood pressure. No matter what sugar is called or hidden as, even in breads, sugar is sugar to the body. The brain likes the dopamine feeling. Your mood raises then crashes and burns. Sugar can rot the teeth. Eating lots of sugar has been associated with inflammation in the joints. Skin can even age faster. The heart become stressed because insulin levels raise int eh blood stream. This can lead to heart attack, heart disease, and stroke. Kidney damage can occur. The pancreas can also go into overdrive producing insulin.
Any little cut back in sugar is better for you both inside and out. We have to prioritize our sugar intake and understand that sugar is all around us. It adds up quickly. Awareness is the knowledge we need, and action is what we must do to be advocates for our health. Don’t ignore labels and don’t ignore the changes that are needed to improve your health. Sugary drinks only offer temporary satisfaction but can have long term damage.
BLOG 312 SIMPLE vs COMPLEX CARBS
One of the most controversial nutritional elements are carbohydrates. Diets for decades have either ruled them out, praised them, or come up with complicated ratios we should abide by each day. Carbohydrates are an essential component of our daily nutrition, but of course there are choices left up to us as to what we will be consuming and how much we should have. Most people consume between 40 and 60% of carbohydrates each day as part of their total daily intake of food. They are our main source of energy which is derived from the glucose of these foods. As you know, some carbs are better than others. So let’s take a look at the difference between simple and complex carbohydrates in order to provide some guidance for your choices.
The best initial explanation I found was the following: “There are three types of carbohydrates: starch, sugar and fiber. Starches and sugars provide your body with its main source of energy. They’re all comprised of carbon, oxygen and hydrogen, which are organized into single units. Sugars contain just one or two of these units and are “simple,” while starches and fibers have many units of sugar, making them “complex” “ (http://www.fitday.com/fitness-articles/nutrition/carbs/simple-vs-complex-carbohydrates.html). Let’s start with simple then move onto complex.
Simplex carbohydrates are made of one or two sugar molecules. Our bodies digest them very quickly, so they’re an instant source of energy. Some basic examples include table sugar, brown sugar, fruit drinks, soft drinks, candy, jellies or jams, honey, corn syrup, maple syrup, and molasses (http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.htm). Other type would include white products like bread or pasta, baked good made with white flour, and most cereals (http://howtothinkthin.com/instincts2.htm). I would say that 3pm hour is probably the time most folks want that simple carb source.
Complex carbohydrates are the better of the two types. They’re full of fiber and take the body more time to digest, leaving you feeling satiated and fueled for longer periods of time. Blood sugar remains more stable instead of a quick spike from simple carbs for that instant energy boost. They also contain more vitamins and minerals. Examples include green vegetables, whole grain sources from oatmeal, pasta, or breads, potatoes or sweet potatoes, corn, beans, peas, lentils (http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html). Apples, oranges, grapefruit, and yogurt are other good sources (http://howtothinkthin.com/instincts2.htm).
On your fitness journey, we want to aim to fuel the body as best as possible. I would classify simple carbohydrates as “sometimes foods”. Unfortunately, they are those quick and easily accessible little snacks that make life convenient. However, having complex carbohydrates really isn’t that “complex”. Shoot 7-11 is starting to sell Quest Bars and they often sell fruit, so no excuses. Be an advocate for your health and make the necessary swaps. Not only will you benefit, but the whole family will when you stock your shelves full of better complex carbohydrates sources. Think about it… if the majority of what we eat are carbohydrates then let’s make the majority of our choices that much better. One choice and one rep at a time, we are on our way to being the best versions of ourselves.
BLOG 311 FOOD WASTED
Food thrown out, gone bad, or not eaten, has become a wasted resource in America. Some studies have put food waste at 30-40% which is almost 1/3 of our national food supply. Of course, the perishable food items, specifically fruit and vegetables, are the most commonly thrown out. It can be tempting to point the finger at restaurants or grocery stores, but the reality is that food waste is a household phenomenon. Food distribution can also be considered part of the problem.
Shockingly, Americans are throwing away nearly 6 billion pounds of food every month. The main reasons for this include:
1. Cosmetic reasons: Foods such as fruits and vegetables have blemishes on them or lose their appeal becoming discolored over time.
2. Over-purchasing and over-stocking: Buying in bulk is the new fad and stores cater to saving money when this is done. The consumer feels they are getting the best value for their dollar, even if they don’t eat all they have purchased.
3. Sell-dates and expiration dates: There can cause confusion about how long a food can be stored for, and most people are overly cautious and better safe than sorry when it comes to this factor.
The problem is that hunger and food insecurity are a problem in America. Nearly 40% of food supply is being lost. There are nearly 50 million people who live in households that do not have adequate food supply. Our food supply costs nearly $165 billion and 25% of our fresh water supply is used for this production. That means that water supply is also wasted.
We might have been raised and told to finish everything on our plates. Yet today’s food culture displays the bigger the better, making portion distortion a leading cause of the obesity epidemic. It is important to learn how to shop, cook, and store food properly, even if it takes added time or extra dishes to clean. Get behind the movement of legislation that supports lowering food waste helps our society as well. Donating extra food is always highly recommended. Someone who is looking for their next meal at a shelter, on the street, or at the food bank, are in need. These facilities are primarily volunteer based, and every little effort will help. Check the shelves at home before grocery shopping to see what you truly need first. Buying in bulk is resourceful, but this may be more applicable to processed foods with a longer life that allow for more time to eat them. Food is our fuel and the body needs nutrients to function. Don’t waste such an important resource we are lucky to have.
BLOG 310 NIGHT vs MORNING PEOPLE
In this world, there are morning people and there are night owls. Our body has a natural 24 cycle called circadian rhythm. This is a person’s internal clock that wakes them and puts them to sleep. Some people have a naturally longer cycle and others have a naturally shorter cycle. This cycle isn’t always set in stone and can change throughout life. Young children tend to be early birds, teenagers tend to stay up late, the college years are very late, and then adulthood seems to change people back to the morning time.
A person who is a night owl might not be able to survive a morning without caffeine. This is especially true if there is a day job that makes the early alarm clock go off. Night owls have been said to be more depressed and consume more alcohol. At the same time, night owls have been said to be able to stay more focused throughout the day without getting tired.
Morning people tend to have more regular sleep patterns because they arrange their bedtime to align with the early risings. There’s err on the side of caution of staying up too late. They have been said to feel better overall than night owls.
There are a number of traits that differentiate these two types of people. Just for fun they will be revealed, but that does not mean they’re scientifically backed.
1. “Early birds get the worm” vs “Even owls catch the rodents and insects they want with their amazing senses, even without sunlight”.
2. Early birds are perfectionists vs night owls are go getters: morning people live a more strict regime while night people are more impulsive and spontaneous
3. Early birds wake up with smiles, while night owls wake with frowns: The morning doesn’t mean ready to start the day for everyone.
4. Early birds are proactive vs night owls are smarter: early birds operate on the hours most of the world does between 9-5.
5. Early birds like tea while night owls like alcohol: these are beverages associated with time of day
6. Early birds like breakfast vs night owls like dinner: Time of day and time of eating just work in that favor
7. Early birds are older vs night owls are younger: seniors are known for waking before the rest of the world while young kids stay up much later and enjoy the night life.
The body and time should be friends, but variety is the spice of life. Early birds might drift towards friends who are early birds too and this could be said for night owls too. We all have to sleep, I guess it’s a matter of when.
BLOG 309 BODY CONTOURING
The recent spike in advertising for body contouring procedures sparked my interest to find out more. That’s probably the point of the commercials right haha?? I was lured in for sure. There have been a few new innovations for skin tightening and getting rid of fat (body contouring) in the plastic surgery world. Getting rid of cellulite, make skin more attractive after weight loss, and other methods are now readily available. Of course I am an avid supporter of our lifestyle changes and fitness journey habits, but just like when a lady gets her nails done, I don’t think there is anything wrong with a little nip and tuck that makes you feel better about yourself.
Body contouring post dramatic weight loss include (http://www.plasticsurgery.org/cosmetic-procedures/body-contouring-after-major-weight-loss.html) :
Facelift: sagging of the mid-face, jowls, and neck
Breast lift: sagging, flattened breasts
Tummy tuck: apron of excess skin hanging over the abdomen
Lower body lifts: sagging of the abdomen, buttocks, groin and outer thighs
Medial thigh lift: sagging of the inner, outer and mid thigh
Arm lift: sagging of the upper arms
The common candidate is over the age of 40 and then the rest of the qualifications seemed to be rather general (https://www.plasticsurgery.org/cosmetic-procedures/body-contouring-after-major-weight-loss.html?sub=Body+contouring+candidates):
In general, good body contouring candidates are:
Adults whose weight loss has stabilized
Healthy individuals without medical conditions that impair healing or increase risk of surgery
Individuals with a positive outlook and realistic goals
Individuals that are committed to leading a healthy lifestyle with proper nutrition and fitness
Cost varies by surgeon and ranges between $10,000 to $30,000 depending on the type of procedure being done. Insurance does not necessarily cover these types of procedures as they are considered for “vanity” purposes. Unless proven medically necessary, most are financed out of pocket. An initial consultation will likely help a person determine what exactly they can afford.
The draw to procedures like these is that they are non-invasive and recovery can be quick. In general, “Body contouring procedures such as liposuction and tummy tucks usually take a few days for a person to recover well enough to return to work. Doctors recommend that patients stay away from cigarettes or anti-inflammatory medication during recovery, and may have additional requirements for compression bandages used to reduce swelling after a procedure. More intensive procedures may require longer recovery times, but many patients can often return to regular exercise routines within three weeks of a procedure” (http://www.bergmancosmeticsurgery.com/learnfaq/faqs/how-long-does-it-take-to-recover-from-most-body-contouring-procedures/).
Like I say, if it makes you feel good and you can afford it, it your choice to have the procedure done. Just remember though that the root problems still have to been addressed for long term success. Our reflections are important to us and body image is no easy feat to feel 100% positive about. Hey, even I was interested in this subject. So if the Workout Queen took a second look, I know that we are all human and see our flaws as we see them. I’m on your team regardless. As always, you are in control of your choices on your fitness journey. Find what works best for you and own it!!!!