BLOG 220 MAYONNAISE
Mayonnaise, “mayo”, is a popular condiment used around the world. It is the combination of egg yolk, oil, acid, and either lemon juice or vinegar. This recipe might be tasty, but it is full of trans fat and saturated fat. The heart does not appreciate this. The list of negatives continues with this condiment being high in calories, high in cholesterol, and high in sodium. Mayo is mostly oil. Regardless, people love to use it on sandwiches, in salad dressings, and tarter sauce. Others just use it standing alone to dip foods in. Not paying attention to the portion quickly leads to high amounts of calories and fat in one false swoop. Think of potato salad, deviled eggs, and dressings… portion distortion is rampant.
Mayonnaise is the product of an interesting process called emulsification. Lemon juice or vinegar and egg yolk combine to turn a liquid into a solid. In the U.S., most commercial mayo is made with soy oil which is high in omega 6 fatty acids. There are 57 calories and 4 grams of fat in 1 tablespoon. For an item that isn’t necessary to have, it is more for flavor and your preference, mayonnaise could be opted out. There are reduced fat and lower calorie options, but these tend to be loaded with sugar. There are also a lot of artificial ingredients and preservatives in mayo.
In order to avoid some of the poor points about mayo, making a homemade version is a good idea. Using avocado oil, macadamia nut oil, or olive oil can help lower the amount of omega 6. There are different ways to add flavor so that this healthier version is still tasty. This might include adding hot sauce, curry powder, garlic, or pesto.
Having 4.5% of your daily calories from 1 tablespoon of mayo seems pretty high for such a small quantity. When having macaroni salad, potato salad, or different dressings, it is highly unlikely that just this portion is being consumed. Regular mayo eaters might experience weight gain. Yes, the body needs some fat and some sodium to operate, but we always have to consider the source. It is small daily choices that add of overtime and make a difference. For someone who tops their daily lunchtime sandwich with mayo, this accumulates over time. It can be avoided. Condiments are add-ons that are not necessary. If concerned, prepare at home and maybe that sandwich at lunch can have some of your own version to keep the flavor the way like it.
BLOG 219 GRANOLA
Granola has that healthy but sometimes no-so-healthy make up of ingredients. A basic granola recipe contains the following ingredients: oats, some type of sweetener such as sugar or honey, and some type of crisp made from wheat or rice. Then other add ons might include nuts, dried fruits, or even coconut. The major controversy with granola is that only ¼ cup Is one serving, and most of the time granola is not consumed in this small quantity. Some eat it by the cup as cereal or others drown their acai bowls with the crunch. Well, that one fourth cup is composed of 100 calories, 17 grams of carbohydrates, 3 grams of protein, 2.5 grams of fat, and 1.5 grams of fiber. Now when nuts, raisons, dark chocolate, or other toppers are included, these numbers rise. A standard cup of granola contains 597 calories and 29 grams of fat. That is so much for such a small amount.
What this means is that filling a bowl with granola and milk to start the day equates to having a 600 calorie breakfast filled with sweeteners. When it comes to granola, a light sprinkle is the recommended serving size to stick to that ¼ cup. This might mean having a little on top of yogurt or a handful as a snack, not a free for all just because it can be bought in health food stores. All calories aside, granola does contain magnesium, calcium, phosphorus, zinc, manganese, and selium. It is considered a whole grain and contains folate, Vitamin E, and thiamin. Granola is also a healthy fat. Magnesium is needed for energy production. Calcium is needed for bone health. Selium, zinc, copper, and manganese are all great for red blood cells, bones, and connective tissue. Folate and thiamin are types of Vitamin B which help with cell growth, metabolism, and nerve function.
Granola certainly has its pros and cons. It is not all bad and it is not all good. It is certainly a type of food that can be misleading. Health food stores even make their own and one tends to think that this snack is a great option versus a bag of chips or candy bar. However, there aren’t always labels on the back to tell you just how much sugar or other ingredients are involved. The key is portion control and not getting carried away with reaching for more and more. There are all sorts of granola bars too. Label reading is very important, especially when it comes to what constitutes what one serving is.
BLOG 218 HITTING SNOOZE
Everyone has done it. Hear the alarm, find the alarm, turn it off or hit “snooze”. Just a few more minutes. Delaying the getting up process. Waiting to have to start the day. Avoiding what lies ahead. Most of us do feel anxious when the alarm goes off. Some might feel energized, excited, awake, and others are angry, exhausted, just not ready to rumble…yet.
Baby boomers are actually the biggest snooze hitters at rate 3x higher compared to others. Millennials are the least likely.
But sleep after hitting snooze is almost wasteful. It isn’t restful. What is five more minutes really going to do?? The best thing to do is just get up. About 2/3 of women hit snooze and about ½ of men on occasion and then some people are repeat offenders and might hit the snooze more than once. Life’s circumstances can make the extra little shut-off seem attractive, but realistically you are really gaining quality sleep that will suddenly make the concept of getting up any more inviting.
The key to fixing the snooze habit is to get enough rest. Yeah, yeah, easier said than done. Chipping away at sleep over time can happen when life has all its demands. Suddenly 30 minutes less turns into 2 hours less and then the next day has arrived and you aren’t ready. Time keeps ticking whether you slept or not. Work starts when works starts, same with school and other obligations.
Hitting snooze just doesn’t set the right tone for the day. Your mind is telling you to hold on, hold off, just wait. Some people know what they can get away with. They know the traffic, the if I skip breakfast, the if I don’t blow dry my hair, little tricks to get 5 more minutes.
My recommendation is to stop hitting snooze. Get up when you originally set the alarm with that same intention. Your mindset will be in a far better place. Starting the day rushed and stressed because of a few more minutes of not even sound sleep, isn’t worth the risk. Face the day with positivity and if you get up on time, make the habit to go to bed on time too. The clock can be on your team, if you make the decision to be the boss who doesn’t compromise on your goals and what needs to get accomplished.
The act of smiling is good for you. The facial movement when smiling triggers positive endorphins to be released. In fact, a fake smile produces the same thing because this physical muscle movement tells the endorphins to expose themselves. Happiness cranks up and stress backs down. Facial expression can give our mood away or cover up our mood. I might grin and bear a conversation I don’t agree with or want to be part of. Smiling tricks the brain to be happy. Positive thoughts produce smiling. Smiling is a facial expression that influences our mood. When we smile and someone sees us smile, it can evoke their feelings to smile too. Smiling becomes contagious. Besides, we certainly make more friends when we smile and make ourselves appear approachable.
Smiling makes you more attractive. Showing those teeth makes you more desirable. I mean think of a dating website…. do you go for the person with a straight face?? This isn’t a passport photo. You display innocence and kindness that make you appear trustworthy with a smile. Your own confidence increases too. When you are more sure of yourself you become more productive and motivated. It’s almost like a painkiller and alleviator to a bad day. Stress can be reduced and then blood pressure lowers.
We smile for photos all the time right?? A smile can be someone’s best feature. Just like other muscles in our body, we have to exercise the ones in the face and smile. Smiling can really ease the tension in a room. We go through life on a roller coaster, but we have to remember to smile and think of what makes us happy, thankful, and loved. I use my smile to help other people because I know a smile can make someone’s day. We often times forget that we influence other people’s lives all the time. So don’t be that person in the photo who doesn’t smile. Be the one who’s pearly whites sparkle grin makes heads turn in the room.
BLOG 216 APPLE CIDER VINEGAR
When yeast is added to traditional apple juice, the fruit sugar turns into alcohol. That is the premise of fermentation. The bacteria in this alcohol then become acetic acid. This acid is the culprit for the sour taste and smell of vinegar. We use vinegar to bake, cook, it’s in most salad dressings, and it is readily used as a preservative. It is not meant to be used in high amounts due to its acidity. Over consumption can lead to stomach problems, damage to your teeth, and it is not good for the lining of your throat. So why are we hearing so many claims that apple cider vinegar is great for our health??
Research doesn’t support many of the claims we hear about this vinegar. Mixing a couple tablespoons with water has been used for several health tricks. Apple cider vinegar has been used as a home remedy dating back to the early Greeks. At that time, it was used topically to treat wounds.
Today, we hear about this product being used for weight loss, to make dandruff go away, clear acne, and to improve heart health. The link to weight loss is based on the notion that vinegar improves blood sugar levels. This would then help people with type 2 diabetes which is associated with obesity. Some say that it is an appetite suppressant. Others say it interferes with the body’s ability to digest starch which means less enters the blood stream.
Vinegar also has antioxidants which can help with cellular repair.
It has been said to cure the common cold because germs can’t survive in the acidic environment that vinegar ingested creates.
When it comes to your gut, apple cider vinegar has the good bacteria that can help with an upset stomach and help stop diarrhea.
It has also been used to stop hiccups.
The potassium and enzymes in this vinegar have been said to increase energy. The potassium can also help with leg cramps.
It has also been said to white teeth when used as a toothpaste.
Some claim it help the coloring of bruising go away.
The key is that a little goes a long way. It is a weak acid, but it is still acid in your body. Having too much can cause heartburn and bloating. Although it may claim to suppress your appetite, prolonged use will damage the stomach’s lining. This is also true for teeth whitening use because eventually your enamel will deteriorate from the acidity. Home remedies are effective in the eye of the beholder and can be the first responder application to a problem that could be treated without too much effort. Do what is best for your body and what works for your body. That is the freedom of choice and the freedom to control your health’s destiny.
BLOG 215 CHAPPED LIPS
Chapped lips can happen at any time to anyone making the lips dry, scaly, or even sore. Some of the main culprits of this condition include dehydration, sun exposure, smoking, constantly licking the lips, possible vitamin deficiency, weather, and breathing through the mouth. As a result, the lips might crack, peel, flake, or feel tender.
There are few home remedies that can help chapped lips. These include:
1. Exfoliation: It is important to remove the dead skin cells off the chapped lips and this can be done by creating a paste with sugar and honey.
2. Coconut oil: This is a natural moisturizer.
3. Caster oil: This is effective at hydrating.
4. Aloe vera gel: This can help with any pain from the chapped lips.
5. Cucumbers: When rubbed lightly on the lips, the juice helps hydrate.
6. Petroleum jelly: This is effective when applied several times during the day.
7. Water: In general, at least drink those 8 recommended glasses per day.
Moisture in the body is a must to keep the lips fresh and smooth. Winter is a hard month for the lips as the skin is literally breaking from this lack of moisture. There’s a lack of humidity and the air is dry. Licking the lips only makes the problem worse because once the saliva dries, it is back to dryness over and over again. Certain lipsticks and products contain chemicals and allergens that can dry the lips. Medications can do this too. This is why the plain, boring, lip balms and moisturizes are more effective. When it comes to flaky skin on the lips, the best idea is to just let it be don’t pick at it and force it to be removed when it is not ready to come off yet. Look for moisturizes that have a wax protectant and vitamin E. Topical steroids can also be used. Sometimes a person finds a chap stick they love and almost become addicted to application due to the fragrance or taste. However, sometimes constant application can cause further irritation. For those with sensitivity, there are hypoallergenic lip balms. If all else fails, a dermatologist can recommend a solution.
Having chapped lips is a very common problem as our lips are constantly being exposed to the weather, to our movement activity of the area, to our foods and beverages, to our talking, kissing, and for the ladies to their lipsticks, liners, and glosses. Plump and luscious lips are in, but not the type that are dry, flaky, and irritated. Keep your smile vibrant and your lips moisturized. Just another reason to drink water, eat healthy, and practice good self-care.
BLOG 214 ENERGY DRINKS
A pick me up, wake me up, pre workout, pre event, you name the need for an energy drink. They started out so innocently with Red Bull and what a Starbucks fancy drink could do. They have now evolved into a market of their own. They’re widely promoted and claim to improve performance. They have actually become the most popularly consumed dietary supplement next to multivitamins. Men between the ages of 18 to 34 years consume the most amount while 1/3 of teen between the ages of 12 to 17 have them on a regular basis. Suddenly sitting through class requires a drink, going to the gym require a drink, heading out for a night on the town means starting with a drink, or just to get through the tail end of a day.
There are basically two types. There are the typical 16oz can or bottle type or the 2 to 3oz energy shot. Caffeine is the main component of these drinks, totaling up to 240mg in that 16oz or about 200mg per shot. A typical 12oz canned soda has about 35mg and a standard 8oz cup of coffee has about 100mg. Caffeine overload certainly provides that alertness and spike. Other ingredients might include guarana which is a Brazilian caffeine source, sugar, ginseng, vitamin B, and carnitine.
Science is showing that there are a number of poor health effects when it comes to these drinks. Energy drinks have actually resulted in hospital visits. About 25% of college students mix them with alcohol. Those who do this have been found to report higher rates of drunk driving, unprotected sex, and other alcohol related injuries. The CDC reports that a person is four times more likely to report binge drinking when they also have an energy drink.
A person might feel might alert or feel that their performance has improved, but excessive intake of caffeine takes its toll. It can lead to poor sleep problems, increased heart rate, increased blood pressure, can cause dehydration, can lead to anxiety, and can also upset the stomach. The bottom line is that we live in a world that favors excess. I won’t work out as well, I won’t have as much fun, or I will be tired are all reasons energy drinks can lure a person in. Then this become a habit and then this becomes part of the routine. The excess sugar goes to the waistline and the poor decision making leads to a bad recipe just for a drink. Better off with just coffee. Better off with just getting good sleep. Better off with keep in it simple and clean.
BLOG 213 DON’T SETTLE
Between relationships, jobs, where you live, and friendships, we have certain expectations of ourselves and what we imagine to be and how we want to the story to play out. Yet, when you hate your job, aren’t in love, don’t like your home, and could do without certain people in your life, you are left restless, feel undeserving, and don’t find the humor in life anymore. A decade can pass, and time hasn’t changed any of your choices. You are settling for less than what your play write for life’s movie was intended to look like. The audience of one, you, is stuck and stagnant.
Settling can be the result of fear, wanting stability, anxiety, or worry. The idea of risk postpones decision making. Then looking into the future, regret lurks in. Having the ability to re-prioritize life, what you want, and how you will get it, becomes a pressing issue. The challenge is to act.
Reach a point in life where you can minimize your regrets. Surround yourself with people who reciprocate your efforts, bring out the better you, make you smile, and fulfill you. If something doesn’t feel right, then it probably isn’t right for you. Not everything has to be self-serving, but if you are spending your life with others you don’t feel add value, then there needs to be made room for those who can and will.
Going to work and dreading it, well that is no way to face each day. Making a living is incredibly important, but not at the risk of your happiness. Living life feeling purposeful and with a smile makes yourself a lot more capable to experience incredible opportunities. Otherwise, the days and hours and even minutes pass by.
Although you may not like your current living situation, there is better out there if you go seek it. Yet, if you stay in the same place and complain, then only you can beat on the dead drum over and over and expect change. Action produces outcomes.
Live each day with forward thinking and don’t settle on less that what you deserve. Life is meant to be lived, not feared or carried out with boredom. There are people in this world you are meant to encounter. There are places you are meant to go. This will only happen if you don’t settle and let these opportunities pass you by. The repeat affect isn’t meant for you. Embrace what you are meant to have.
BLOG 212 DELI MEAT
A nice heart cold cut, lunch meat, whichever type of deli meat you favor, reading the labels of these pre-packed proteins is very important. There are so many types of deli meats from bologna to turkey breast, making a selection available for every taste bud. However, this “meat”, really isn’t just meat, rather, it’s a concoction of different by-products filled with chemicals. The fat and sodium in excess increase the health risks increase for developing Type 2 diabetes and high blood pressure, while chances of heart attack and stroke also rise.
Processed meats contain plenty of preservatives, hence their shelf life in your refrigerator. These particular preservatives are nitrates or nitrites. These are a potential carcinogen. All of the added flavors, smoking, salting, and curing the meat, have been linked to cancer. The World Health Organization (WHO) considers processed meat, which is deli meat, to be a Group 1 carcinogen. Other additional ingredients include like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). Those don’t sound like they are meant to visit the digestive system. It seems like a couple slices of bread with lettuce and tomato with whichever meat, would be a healthy lunch choice. So easy to make must mean too good to be true. Some meat labels say they have no artificial sweeteners or are uncured, but the label needs to say nitrates or nitrites free. We are easily lured by the words “natural” or “organic”, but further investigation needs to be done. Eating ingredients that we are unable to pronounce should probably be avoided. Bologna is basically a mix of sausage, pork, chemicals, and preservatives. In other words, avoid.
This doesn’t mean that you have to completely cut deli meat out of the picture. However, looking for low sodium options is important. One slice of typical deli meat can contain over 200 mg of sodium, and most sandwiches are layered with meat. It is interesting that the World Health Organization has found that eating just 50 grams of deli meat or any processed meat daily increases the risk for colorectal cancer by 18%. Anything packed and preserved has been transformed from its original taste for us to have easy access to and for manufactures to prey on our pursuit of convenience. Choosing a deli counter versus a packaged is also a better option. A person can also roast their own meat and slice it themselves. The more far removed you know where something has come from, the more you should remove it from your diet. In the end, hold the mayo and cheese, and tell the person crafting your sandwich that you will pass on the nitrates too.
BLOG 211 EX-NAY “CAN’T”
The word “can’t” should really be taken out the English language. It is a terrible word. Saying you can’t do something is telling yourself that you have doubt, that you are defeated, and that the barrier at hand is impossible. Using this word sets the wrong attitude and is a form of holding yourself back. Often times, you are choosing not to try, attempt, or take action. You have given up before the result can even be attempted.
At the studio, the word “can’t” is not allowed. Your body is capable of finding a way of what works. In a certain moment in time, maybe an exercise isn’t right for you be it the level or the mechanics. Just ask me, and I will show you what you can do. Yet, so many times after a demonstration the reaction is that you can’t do that. Even before an honest attempt, the game is already lost. Your body hears your mind and reacts accordingly. A negative attitude doesn’t equate to a positive experience and your mind will start to associate the workout hour with negativity. You can do something or say I’m choosing not to do that right now. This is a much better mind set and much better spin on the situation. Negative words make the brain negative.
When you say the word “can’t” your subconscious mind is searching for evidence, those why reasons that you cannot do something. The mind will make up reasons for your limitation. Using this word can be from fear that you are incapable of the task. You have to leave yourself open to the potential that you can do something. Mind over matter not losing before even playing. Be in charge of your mind and your body will follow. Fair warning, burpees may result from the use of the word “can’t” at the studio. I CAN do that