BLOG 189 POTATOES
White, red, and sweet…. they make up the potato family. These starchy vegetables are staple of our diet, but each differ in taste, size, and nutrients. The potato is economical, can be prepared and used for so many different varieties of food, and can either practically be a meal or compliment a meal. Mashed, sautéed, hashed, as a French fry, in a soup, in a burrito, you name it.
Here’s the line-up and it is important to note that all potatoes are fat free:
1. White potato: 155 calories, 3 grams of protein, 3 grams of fiber, and 36 grams of carbohydrates
2. Red potato: 150 calories, 4 grams of protein, 3 grams of fiber, and 34 grams of carbohydrates
3. Sweet potato: 105 calories, 2 grams of protein, 4 grams of fiber, and 24 carbohydrates
All 3 are great source of vitamin C. We can get up to 1/3 of the daily total intake that we need from potatoes. However, sweet potatoes are the clear winner when it comes to vitamin A. Sweet potatoes can give us up to 4 times the amount of vitamin A that we need. A white potato has zero grams of vitamin A. We need “A” for our immunity, growth and development, and our vision. Sweet potatoes are also the winner when it comes to containing antioxidants. Sweet potatoes also are the fiber winner. Even though they may only contain 1 gram more, when most Americans don’t get adequate amounts of fiber in their diets, a little goes a long way. Sweet potatoes also have the lowest amount of carbohydrates. This affects their position on the glycemic index (GI). The higher the GI score, the more likely the food is to raise blood sugar levels. This is not conducive to diabetics. White potatoes rank in at 78 while sweet are at 63. However, white and red make up for lack of “A” by containing more iron, potassium, and magnesium than sweet potatoes.
Collectively, potatoes are low in calories, have no fat or cholesterol, have fiber and vitamin C. no nutrition label will break down the carbohydrate make-up for you of potatoes. Potatoes are slow to digest in our system. We like them because they are filling due to their complex carbohydrate composition. The difference is that sweet potatoes won’t spike your blood sugar like a white or red potato will. Sweet potatoes digest slower in our system and their nutrients enter our blood stream at much slower rate so we feel more satiated.
We tend to over do it when it comes to potato consumption. It’s difficult to stop at ½ cup of mashed potatoes or to have a baked potato merely the size of your computer mouse. Especially when it comes to French fries, just having a few is a mind game. The winner is the sweet potato when compared to its family members. Just be sure not to load up on butter, cheese, sour cream and the works no matter which type you choose. Taste your food for what it is versus what the condiments can cover up. When it comes to potatoes, it appears the sweeter the better.
BLOG 188 MENINGITIS
Anyone can contract meningitis but is most common in ages 16-25, in those over age 55, and in newborns. This is a rare infection of the membranes called meninges. The membranes that protect the brain and spinal cord become inflamed. The fluid surrounding these areas has become infected. This disease comes in three forms, and usually spreads rampant in areas where people are in close contact with each other. For instance, college campuses with dorms have been known to contain the disease. Outbreaks are common in military barracks and in parts of Africa. There are vaccines to help protect us from this infection.
Possible signs include headache, fever, or having a stiff neck. The symptoms are very similar to the flu. Seizures, sensitivity to light, difficulty walking, and decreased appetite and thirst, are also possible indications. Newborns can also be infected and might constantly cry, have a lasting fever, and not feed well.
The most common type is viral meningitis. It is typically not the most serious type (but not always). Diarrhea is known to cause this. Bacteria meningitis is very serious and can cause brain damage when not treated immediately. The bacteria gets into the bloodstream through the ears, sinuses, or throat. Once infected, the bacteria travels in the bloodstream to the brain. It is the type that can be easily spread even through a cough or sneeze. Fungal meningitis is the least common type. People who have a suppressed immune system are the most susceptible.
It is important to keep up on recommended vaccinations. This includes in both childhood and adult life. This bacteria does spread quickly. Having a suppressed immune system puts someone at higher risk, especially for persons with AIDS, diabetes, or alcoholism. The longer the bacteria lives, the more severe the outcomes, especially the development of seizures. Severe cases result in hearing loss, learning disabilities, brain damage, shock, loss of memory, and death.
The bacteria spreads itself when in contact with coughing, sneezing, kissing, sharing toothbrushes, food, or cigarettes. Hand washing, proper hygiene, and covering your mouth and nose, are preventative measures. Having the appropriate vaccinations including Hib, PCV13, PPSV23, and meningococcal can help ward off the spreading and contraction.
Viral meningitis can typically be treated with Tylenol. Most people can fully recover within 10 days. Bacterial and fungal meningitis can often result in hospital care. The patient is put on an IV and heart monitor. Anti-biotics are then injected through the veins. Steroids can also help. Hydration becomes very important. Severe cases of bacterial and fungal meningitis can result in death and long-term disabilities. Make sure to be aware of your environment, get the vaccinations, and always wash your hands. We are taught to share, but sometimes keeping our germs to ourselves isn’t selfish when our health is at risk.
BLOG 187 BODY FAT
One of the fitness progress measurements and health standards used to indicate one’s weight range, is body fat. Fat is our energy storage warehouse that our body pulls from to meet the demands we place upon ourselves. Because every BODY is different, we see a range of people who either carry too little, just the right amount, or an excessive amount. But what does this body fat mean in relation to our bodies and on our fitness journeys??
The scientific term for body fat is “adipose tissue”. It’s important to clarify that a person carries both fat pounds and muscle pounds and a normal bathroom scale doesn’t differentiate between the two. I know that for myself, my weight might be higher than one assumes because of the muscle that I carry. This might put me in a different bracket on a chart that shows the health ranges of body weights. But body fat needs to be accounted for. On the reverse, a normal looking sized person may actually be unhealthy because the majority of their weight is fat not muscle. This would then put one at risk for medical problems. This goes to show that just because a person is “skinny” doesn’t mean they’re healthy.
When a person tells me they want to lose weight. I know that they want to lose fat, not muscle. Here is a good example of what this means: “Body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else)”
(http://www.healthchecksystems.com/bodyfat.htm).
Here is the standard chart:
General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
Another useful too would be:
• Fat mass: Weight x body fat percentage
• Lean mass: Weight – (weight x body fat percentage)
(https://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html).
The scale doesn’t always show your weight in terms of good vs. bad pounds. Being realistic and understanding that losing body fat, not muscle is important. Often times quick fixes, cleanses, and really restrictive approaches to weight loss, yield water loss in weight, not fat. Having your body fat measured allows you to determine your goals and be realistic about how much and what type of weight you should lose. I hope this is informative for those of you who are stuck on that scale number. There is much more to weight loss than one thinks ?
BLOG 186: WATER TEMPERATURE
Water: Used 100 different ways but when it is time to heat up or chill out this liquid??
We use life’s most important element hundreds of times per day in many different ways. From showering to quenching our thirst, H2O is part of all that we do. Sometimes we use cold water, sometimes room temperature and sometimes we use it hot.
There is no label on water that reads, “For best results….” Temperature can be trial and error or totally based on preference. Science tells us there are two hydrogen atoms and one oxygen atom but what happens when you heat or cool this liquid??
Drinking water: For this, the winner is cold water. It passes through the stomach faster which means the intestines absorb it quicker, and hydration occurs faster. The American College of Sports Medicine says that drinks should be between 50 and 72 degrees F for optimal hydration. How much of this cold water should you drink?? Well, that depends on a number of factors. Every cell of our body needs water. It gets rid of waist, keeps our body temperature in check, and lubricates our joints. 60% of our body weight is water. We lose water through urination, sweat, and even breathing. About 20% of the water we need can come from our food. However, for most adults, men should consume about 15.5 cups or 3.7 liters and women should have 11.5 cups or 2.7 liters. Probably more than assumed.
Showering: Hot or cold this daily cleaning task exposes our skin to different temperatures. The hotter the drops, the more natural oil from the skin gets stripped. Dry, cracked skin has never been a good look. Leave that for winter. Lukewarm is best which opens the pores (good for face washing too) and washes away bacteria. You don’t have to burn off the germs with extreme heat. Warm water for washing hair is also ideal. Hot water can damage the hair. Shampoo works its magic best with warm water.
Toothbrushing: There’s no science behind toothbrushing water temp, so do so at your discretion. I would say most of us just do room temperature.
Washing the dishes: The water should be about 120 degrees F. That is almost too hot to touch but this necessary to kill off an bacteria and grease. The key is that hot water dries quicker so the bacteria has less time to come back.
Washing produce: It’s actually best to use room temperature. Some of us like that fresh feeling of washing off fruits and veggies with cold water. However, cold water can actually perpetuate bacteria when it enters the cracks of the skin. Warm water transpires wilting faster. So just go with room temp.
Watering plants: Best at room temperature. Hot water causes damage to the roots and can even kill the plant. Cold water causes dormancy, so it won’t optimally grow.
We need to drink and use this liquid readily. If we are going to do something, we are going to do it right, so using the best temperatures is important. Cheers to H2O and proper hydration, cleaning, bathing, and watering.
BLOG 185 THE BUSINESS OF DISEASE
Sickness and disease are part of our life here on earth. Life can forever change when diagnosed. We know that as we age, our bodies become more vulnerable as our time here on earth has allowed for body to develop illness. But there is a whole other side to the tragedy of disease, and that is the business, money making industry of medical care. We are victims of this system. Let me further explain.
We are trained to set ourselves up for the aging process. We make sure our retirement will cover health care costs. We set up life insurance…. but isn’t this really death insurance?? We set up health care…. but isn’t this really disease care?? For medical companies, this is all just business…. nothing personal. Prozac alone is a billion dollar making pill. Here are some of the latest totals I found for what people are spending: “That means that, last year, the average family paid $9,996 for coverage alone, and, if they met their deductible, a total of just under $18,000.Meanwhile, an average individual spent $3,852 on coverage and, if she spent another $4,358 to meet her deductible, a total of $8,210” (https://www.cnbc.com/2017/06/23/heres-how-much-the-average-american-spends-on-health-care.html).
Our sense of fear causes us to adhere to health advice that is very costly. We live in a world of modified food that has made us sick. The government backs these large companies. We are eating genetically engineered food which has led to an increase in obesity and diabetes. This has created an entire market for genetically engineered insulin, which has dollar signs written all over it. Stress levels are through the roof these days for people, putting them as risk for physical and psychological problems (again dollar signs). With age we accumulate waste over time in our bodies. Our cells degenerate and regenerate over and over again, and if we aren’t healthy enough, at some point our bodies fail at this cycle. Sadly, humans think that living healthy is boring. Smoking and the enjoyment of fat ridden foods brings pleasure. And the disease business preys on this.
More and more drugs are being placed on the market. Prices continue to rise both for insurance and out of pocket costs. Consider this: “U.S. spending on prescription medicines in 2016 increased by 5.8 percent over 2015 levels to $450 billion based on list prices, and by 4.8 percent to $323 billion when adjusted for discounts and rebates. The biggest drivers of prescription growth came from large chronic therapy areas, such as hypertension and mental health” (https://www.cnbc.com/2017/05/04/us-prescription-drug-spending-as-high-as-610-billion-by-2021-report.html).
Health is a choice. Take care of your body and you will take care of your wallet. The medical industry and quality doctors of course want to help us. Nurses don’t do their amazing jobs for the money. But dollar signs are looming in the shadows of health care. I don’t want to be a skeptic, but if every time I go to the dentist it feels like a sales pitch, it does make you think twice. What you do today counts for tomorrow and years ahead. We can’t erase old damage, but we can do what we can while we can to replace good cells with the bad. That starts with one healthy choice at a time and I’m here to help you.
Reference: “The Business of Disease” (2017) by Sonia Barrett.
BLOG 184 TOP 10 COMMON FITNESS QUESTIONS
Our fitness journeys are unique to us all but all have one element in common…. we are improving our health. What has led us to the decision to start, step it up, seek help, or try a new approach is the result of feeling stagnant, unmotivated, tired, low self-esteem, upon a doctor’s recommendation, or just to have a new hobby. We create questions in our head that sometimes are due to knowing the answer but needing to hear the answer from someone else. If we acted upon the answer that we know is right, well, my job would be null and void. The truth is that most times you have already answered yourself. But I’m here to guide you, support you, and help you confirm any doubts that should be squashed. So here are the most common questions I get, but truly have to respond with every BODY is different or I have to assert that you are not allowed to do something….
1. If I work out 5 days a week and eat right, how much weight will I lose by (insert date)?? How can I know that exact answer?? On December 13th will have lost 8.2 pounds (yeah it doesn’t work that way).
2. Can I eat this instead of that?? Probably not if you have to ask. You are substituting a choice but in doing so are settling or compromising to push the limits of a new plan. Oh how we love control.
3. How much weight do most of your clients lose?? Well, that is a case by case basis. This isn’t just about weight loss.
4. I have a bad back, knee, shoulder, can I still do the exercises?? Absolutely I’m the queen of modifications.
5. If I go on a trip what am I supposed to do?? You have the tools, you know how to make better choices, and trips do happen, so you have to learn to prepare. You are still YOU no matter where you go, so be bold and brave to stick to your plan.
6. Holidays are coming how can I avoid all those foods?? Probably won’t be able to 100% but fuel your fire and exercise more (nothing wrong with having more motivation to work harder). This won’t negate the damage entirely but will be a factor to consider the next time you have a second serving. Think of the exercise involved.
7. My significant other just doesn’t get it what can I do?? Communicate, communicate, communicate and be strong to assert your goals.
8. I walked a lot at the zoo or Disneyland, that counts for exercise right?? I want you to take time out of daily activities you already do. You are trying to justify not doing a workout to yourself and me.
9. Why won’t the scale move but I’m losing inches?? Your body is reshaping itself but an external health factor may exist. Have your bloodwork done to see if there is an internal issue such as hormonal imbalance or lack of nutrient absorption.
10. My doctor said I need to do this or that what do you think?? I’m working on my Doctorate but I’m not there yet. They gave their recommendation for a reason. I am not liable to go against that advise so sometimes I have to say, “Phone a friend on this one”.
I want to help every BODY, and as much as a trainer that I am, I’m also an ear and somewhat of a therapist to some. I love it. I wouldn’t change what I do. But remember, you are in control. You make the choices. You do the work. We don’t hold hands walking Greenbrier Hill, so I’m there for what I can and the rest is up to you.
BLOG 183 RELATIONSHIPS & YOUR FITNESS JOURNEY
Whatever the goal(s) of your fitness journey, the adventure is mental and emotional. To succeed, certain behaviors, priorities, and choices do change. These new habits also affect our spouse, partner, best friend, siblings, parents, and so on. Our attempt to change means what was done in the past will not continue. With this change in ourselves, we find change in the dynamics of our relationships. We want people on our “good side” as we fight this fight. As we assert ourselves about what we eat, how we spend our time, and with the incorporation of exercise, not everyone is as supportive or understanding as we wish they would be. I’m sure you can relate to one or more the following scenarios.
We want the people in our lives to be cheerleaders, not coaches. If we wanted a trainer or coach, we would hire one. Picking apart what we are doing wrong is not the feedback we want to hear.
We want our network to participate. If we are dining out, let’s go somewhere friendly to healthy eating. Eat a clean dinner with me, don’t make we cook separate every time. It wouldn’t hurt you to hit the gym with me.
We want the person to listen, not judge. This is an emotional challenge to us, so sometimes we need to just hash out a bad decision. We don’t need criticism, advice, or empathy, just acknowledgment that they are aware we are trying and mama said there would be days like this.
We want to do non-food friendly hang outs. We don’t have to meet for lunch or a drink every time we see each other.
We don’t want to be tempted. Please don’t offer bites or nibbles. Please don’t try to convince me it’s okay this one time.
When you see me exercise at home or the gym, I don’t need your input. I don’t need you to laugh or question me.
We do not want them to be the food police. Support is great but this isn’t your role. I will let you know if I need law enforcement to catch me.
Communication is the key. We can’t expect our relationships to know how we are feeling each moment. It’s like when someone asks you if you are okay, you say you are fine, and then you explode at them. We can’t expect more, less, or really anything from someone close to us unless we openly and honestly express the message. This is not to say it will be understood, but when you assert your goals to others, you are also boosting your confidence that this journey is happening and you are doing it. As part of your journey, change the way you communicate to others as well. You will benefit physically and mentally from this.
BLOG 182 COBALT POISONING
Cobalt is an element in the earth’s crust. It is a byproduct of nickel or copper. It is used for high temperature allowing magnets, ceramics, and tools. Even though it is such a tiny element of our environment, this small amount is needed for our health and for animal health. It is actually found in vitamin B12. A deficiency can cause anemia. Overexposure can result in poisoning. This can happen when a person swallows too much of it, breathes in too much of it, or it is in constant contact with the skin causing irritation.
Recently, the metal used in hip replacements has caused a higher case of cobalt poisoning. This implant made of cobalt acts as an artificial hip socket. The hip is a ball-and-socket joint. Metal on metal joints were introduced by manufactures as a solution to joint durability. A metal ball is basically situated in a metal cup. However, complications have occurred. Sometimes metal particles like cobalt are released when the ball grinds against the cup while walking, running, or during activity. These particles can then be released into the bloodstream. Inflammation and pain would start to be felt in the hip area if this was occurring. This can be quite serious, resulting in heart disease, kidney failure, thyroid disorders, or even cancer. Other signs of cobalt poisoning include fatigue, vertigo, ringing in the ears, and headaches.
Blood tests would reveal high levels of cobalt. If the levels are dangerous, removing the hip replacement is necessary. After removal, cobalt levels quickly drop. The longer the exposure, the worse the prognosis might be. Some patients never fully recover, especially if their kidneys aren’t properly functioning. Regular cobalt testing with bloodwork is highly recommended for anyone who has had a hip replacement.
There have been a number of recalls on these metal-on-metal hip replacements. There are also a high number of product liability lawsuits against these manufacturers. They are usually found liable, because even if they were unaware of the danger, they are still at fault. It is important to act quickly if one plans to take action against one of these manufactures because the statute of limitations is applicable against product manufacturers.
2.5 million Americans have a hip replacement. As we age, we become more and more at risk for falls and arthritis to the hip area. Surgery can put a person in the hospital for 3 or 4 days and then recovery can take 3 to 6 months. This is pretty serious and we don’t want future complications with this. Take preventative measures for your hip health through regular exercise, practicing your balance, and making sure your kinetic chain is in alignment in the lower body. Watch those knees and toes as they all relate to the hips. The hips don’t lie so avoid cobalt poisoning all together by sticking to that FIT Life.
BLOG 181 APPENDIX
I’m not talking about the kind at the end of a book. I’m talking about your body part the appendix, which the thin 4-inch tube at the junction of your small and large intestine located in the lower right abdomen. Some say it has no purpose. Others say it is the storage unit for the good bacteria of our digestive system, coming to the rescue after a bad bout of diarrhea. For whatever reason, the good old appendix has stayed with us through evolution.
When the appendix is removed, well nothing happens. We only notice this body part when it has to be surgically removed due to appendicitis. The appendix really only gets attention when it becomes inflamed or infected and needs to be taken out. When a person is experiencing pain to the lower right abdomen, nausea, and vomiting, antibiotics won’t always do the trick. This leads to a surgery called an appendectomy. Without surgery, the appendix can rupture. Luckily, minimally invasive procedures are being used that help with quicker recovery, less time in the hospital, and best of all… less pain. Chances are slim of this occurring in the body. In fact, males are only at 8.6% risk and females only at 6.7% of contracting appendicitis. Having a low functioning immune system is a probable cause of having this and sometimes drinking contaminated water can be the culprit.
The downside of the appendix is that is can be a store house of tumors with cancer. This is another reason for removal. After an appendectomy, the chances of having Parkinson’s disease later on in life does increase.
So all in all, the appendix is sort of like that ugly vase your great aunt Suzy gave you that is sitting on the table that serves no pretty purpose. It is just there and probably would be better served to be removed from the setting. In the meantime, no harm no foul. But then when it shatters it’s time to clean it up and finally get it out of the house. The appendix is an interesting part of our body due to its “serve no purpose” nature. Since I’ve been working on my Doctorate, anatomy has been ever so prevalent in my life. The appendix is an easy one to remember thank goodness. A fitness journey must go on, with or without that appendix. I’ll never forget the time one of our FIT family members vomited during a workout. That was her appendix…. yep removed and back to workouts the next week.
BLOG 180 ICE MACHINES
As a gal who dislikes cold water, well now I have more reason to feel this way. Scientists have said that ice coming from ice machines have more bacteria than toilet water. Some restaurants have been labeled a “hygiene risk” after inspection. Wishful thinking would tell us that this is because toilets are cleaned more often than the ice machine ? Hate to rain on the parade with a hail storm, there’s no such thing as being too cold for germs. What’s worse is that the standard of ice from these machines is that the bacteria that does exist, is at least at a level that is safe for human consumption. So yeah, it’s still there.
The number of cases of stomach upsets has increased by 50% since the 1990s. The problem is the cleaning of the machines and scoopers. Enterococci and E. coli have been readily found. Feces contamination is just disgusting. Coliform, is what the bacteria is called. It is found in the fecal matter of humans and animals. One might think that ice is just water so how can it contain all this without us at least seeing it?? Well, poor hygiene, i.e. not cleaning the machines, causes this science project to occur.
McDonalds, KFC, and Burger King, have all been found guilty. According to, Business Insider, (2017), “The coliform bacteria, which is found in human and animal feces, was discovered in three out of 10 ice samples from McDonald’s, six out of 10 samples from Burger King, and seven out of 10 samples from KFC.”
Even that ice maker at home has bacteria. Have you ever cleaned your ice maker?? I’m guilty of never even considering this. Luckily, some drinks can kill the bacteria on ice, but mostly just alcoholic beverages.
We know that chewing on ice is bad for our teeth. Sucking on ice can cause a brain freeze. Ice can be used to helped with inflammation. So basically ice is all bad to me haha with it’s negative associations. Because it has been so darn hot, I see a lot of ice in those bottles at the studio. This topic came to as a discussion about my dislike of cold water. I am that person that orders water without ice please. Well, now there’s proof in the logic. Now I will go enjoy my warm water and not be selfish so you can have all the bacteria ?
https://www.businessinsider.com/fecal-bacteria-found-in-ice-at-mcdonalds-kfc-and-burger-king-2017-7