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
BLOG 179 MOSQUITO BITES
Summer time brings those pesky, itchy, pink colored bumps to our skin. Mosquito bites are the result of the mouthpart of the insect puncturing our skin and feeding on our blood…. Yuck!!!! For most of us, they bother for just a couple days then go away. However, certain people have worse reactions (especially children) which can include swelling and soreness to the area. In children, this is called skeeter syndrome. We all get them, some more than others, so let’s explore these common “bites” further.
The trouble is that mosquito bites can carry parasites and viruses. Some parts of the world are greatly affected by the West Nile virus that these bugs. Other illnesses included yellow fever and malaria. A person’s inflammatory response can include fever, hives, and swollen lymph nodes. Typically, one should see if a doctor if after a bite a person they develop a fever, headache, or is have body aches.
Did you know that the only mosquitos that bite us are female?? Males do not have the blood sucking mouth part. Females need the protein from our blood to produce eggs. The “lady bug” fills herself with our blood and then spits it back into our skin which causes the itchy bump. They are drawn to the scent of our skin, sweat, and our exhaled carbon dioxide.
We should avoid areas that are mosquito filled and wear repellent when exposed. The strongest repellent is DEET. Wearing long sleeves and light colors is recommended. Mosquitos like standing water. Simple tricks at home can be changing bird bath water, unclogging roof gutters, getting rid of old tires sitting around, and emptying any flower pots or outdoor items that collect water.
Some funny but effective at home tricks to relieve the itch include toothpaste, oatmeal, honey, baking soda, basil, vinegar, onion, and garlic. So basically the really strong spices.
A few summers ago I was getting really bad reactions to the bites, with major swelling and redness to the areas. I’m an itcher so that didn’t help. However, infection can only worsen if you break the skin of the bite and have it exposed. The itching sensation doesn’t go away when we scratch, it only prolongs the scratching cycle. But that is some serous mental toughness to just let the bite be haha. I’m “bugging” out. I sort of equate mosquito bites to flea bites on our pets. They can be miserable. So this summer, I know I make you sweaty and mosquito tasty, but be sure to shower right after workouts, drink your water so it isn’t idle, and wear long sleeves and pants when you go for your walks and runs at reasonably climate friendly times.
BLOG 178 KETCHUP MUSTARD BBQ
Adding a little zing, taste, and pop… we love to dip, marinate, and top our food with ketchup, mustard, and/or barbeque sauce. These condiments practically go hand in hand with many of our traditional dishes. Ketchup and French fries. Mustard and hotdogs. Barbeque and chicken. And typical of our habits, we aren’t exactly dipping in moderation ? After all, every fry needs that red color on it before eating. Enhancing the flavor of what we consume just feels right, but maybe we should consider what these condiments contain. They can actually be the culprit of what has made the meal unhealthy.
Ketchup is packed with sugar, high fructose corn syrup and salt. That’s the flavor right?? Just because it’s made with tomatoes doesn’t mean it’s a vegetable. There are 4 grams of sugar per tablespoon and most of us aren’t limiting to one 1 serving. Besides the added sugar, ketchup is salt filled with 160 grams of sodium per tablespoon. Alone it is not a high sodium food, but considering we use it on high sodium dishes like French fries, the combo isn’t ideal.
Good news is that mustard is sugar free. It is also lower in sodium with 57 grams per packet or teaspoon. It may have been the first condiment ever used by humans. Egyptian pharaohs put mustard seeds in their tombs and Romans were the first to grind the seeds and make a paste. Its yellow color is actually from the turmeric that is added. I don’t have too much bad to say about mustard. It pretty much has no fat and no calories.
But when it comes to BBQ sauce that is a different story. In a two tablespoon serving, there can be 12 to 17 grams of sugar, 200 t0 300 milligrams of sodium, and all in all, that is 14% of the totals you should have in a day. It also has 22 grams of carbohydrates per serving. Needless to say, we don’t always stick to the one serving. Sometimes eating a boneless, skinless grilled chicken breast, but drenched in BBQ, can be just as bad as having fried chicken.
I didn’t even want to talk about ranch dressing…. ALL BAD haha.
I’m an advocate for clean eating. As my husband, says he wants to taste the food, and sauces hide what you are eating. Not to say that trying to get down plain chicken is easy without a little sauce, but know yourself and if every bite has to be dipped, red flag to steer clear of the sauce. Mustard and black pepper are my friends. Plus, think about the shelf life of these products?? Pretty gross considering they seem to last forever. Keep it simple. Extras add up that’s why they’re extra.
BLOG 177 ALMOND BUTTER VS PEANUT BUTTER
Both taste amazing!!!! Most of us can eat almond butter or peanut butter right out of the jar. We grew up on peanut butter and jelly sandwiches. Celery and peanut butter. Peanut butter cookies. Almond Joy candy bars. Chocolate covered almonds. Roasted almonds. Licking your lips yet?? Actually, this gooey goodness loves to get stuck in your teeth. A popular choice for sure. The National Peanut Board said that 90% of homes has peanut butter in their cabinet. So let’s see which one stacks up as the better choice on your fitness journey.
Both of these butters are heart-healthy monounsaturated fats. These are the type of fat that helps lower cholesterol and reduce the risk of heart disease and stroke. Almond butter has 5 grams of monounsaturated fats versus 3.3 grams in peanut butter this fat type per tablespoon. Winner: Almond butter.
Fiber is a very important component of our eating and most people don’t get enough. A good digestive track requires adequate fiber. We need 21 to 38 grams per day depending on age and gender, so every little bit helps. Almond butter has 1.6 grams of fiber per tablespoon versus 0.9 grams in peanut butter. Winner: Almond butter.
Vitamin E has many antioxidants and these butters contain this fat-soluble vitamin. Vitamin E is also important for our immune system. Almond butter has 4x the amount of vitamin E than peanut butter. Winner: Almond butter.
Both butters contain minerals we need including iron, zinc, potassium, and calcium. Almond butter is a better source of all of these minerals. Winner: Almond butter.
Check out this calorie comparison…. If you took one cup of peanuts it has 854 calories versus one cup of almonds which has 546 calories. So take these grounded and you see the calorie difference. Winner: Almond butter.
I’m an advocate for almond butter. Every better decision adds up. There isn’t much bad to say about it expect maybe the pool of liquid that forms at the top of a new container. Other than that, almond anything and I’m in. Of course in moderation and with portion control. Every BODY can incorporate almond butter on their fitness journey, provided no nut allergies. Read the labels, find the best brand available to you, and hey top a rice cake with some almond butter and that’s a great FIT Snack ?
BLOG 176 BONES, JOINTS, LIGAMENTS, & TENDONS
Orthopedics 101: what makes up our musculoskeletal system?? In order for our body to move, the joints, ligaments, and tendons must work together. If a person has a disease, injury, or condition, affecting any one of these parts, nerve signals are interrupted and movement is hindered.
When you think of joints, think of two parts of the skeleton being fit together. The bones are connected by joints. Joints are also called articulations. Here’s the lineup….
1. Bones are lined with cartilage so they don’t grind against each other; it is the covering at the end of the bone
2. Bones are joined to bones by ligaments, so where 2 bones meet that is a joint; ligaments are important for stability
3. Muscles are connected to bones by tendons. Technically, muscles are not part of the joint, but stronger muscles help protect the joints.
You know that cracking sound we sometimes hear with movement?? When you flex or contract a muscle which takes place at the joint, the ligament stretches with that joint. When you straighten out that joint, the ligament helps to pull the joint back to its normal starting position. This means that ligaments are a major part of movement, but over time, they start to lose their elasticity. This loss of stretch makes the joint have that cracking noise from bone on bone.
Tendons are important for our range of motion with movement. They’re found in smaller joints like fingers and wrists. We use tendons a lot, especially at the wrist. A tendon’s job is to make sure you can bend your wrist, but not too far.
After years of constant use, our joints can develop arthritis. This especially occurs in the knee, hip, and shoulder areas. The knee joint has 3 parts, the hip has 2, and the shoulder has that one that seems to be commonly injured.
Tendons and ligaments do wear out. They do not grow or repair themselves. A baseball pitcher has repetitively used their arm and shoulder to throw the ball as hard as they can over and over again. After a number of years, the rotator cuff is done. Then it’s surgery.
Long story short, our body sure does do a lot for us to produce movement. As I type and while you read, movement is occurring even in the eyes. We have to appreciate what we have and if we don’t use it, we lose it before that expiration date comes our way. Your fitness journey is a lifelong commitment to your health, so exercise wisely, fuel your body right, and MOVE!!!!
BLOG 175 3rd HAND SMOKE
We all know the hazards of smoking. The person actually smoking is at risk for many health problems. Second hand smoke can lead to emphysema and lung cancer. But have you heard of 3rd hand smoke (THS)?? This is the less visible type which consists of all the particles and chemicals that land on basically every surface in the smoking area. It can be on the person’s clothes, in their hair, on the floor, and on the furniture.
There are 11 types of chemicals that when left on surfaces, are considered carcinogens. This is all bad because these are cancer causing. Off-gasing is when the chemicals have landed on the surface but then release back into the air as gas. It seems toxins are released everywhere from cigarettes. These toxins can then interact with other chemicals in the environment. These toxins then are either inhaled, ingested (they land on food), or absorbed through the skin. Overtime, these toxins continue to accumulate and become more and more harmful. Let’s say a person smokes in their car, obviously these chemicals just keep piling up.
Children are the biggest victims of THS. Children sit and play on the floor. They put their fingers in their mouths and touch surfaces.
It is important to be adamant about not smoking in your home or vehicle to avoid THS. Studies have shown in a house left unoccupied for 2 months, these chemicals were still present. Acidic cleaners, especially vinegar, can help with some of the cleaning.
So what is the best solution to avoid third hand smoke?? Well, quitting smoking. Nicotine is highly addictive and studies have shown it is nearly as addictive as heroin.
Smokers enjoy the “kick” from inhaling nicotine. The head change from nicotine entering the bloodstream, releases adrenaline and creates a euphoric feeling with dopamine.
Smoking doesn’t just affect the smoker. Besides, who wants the title of being called a “Smoker”?? Habits die hard, but find better addictions to fill the void…. like exercise ? Don’t make your heart work any harder than it already does. At least 3 people are affected by that cigarette: the smoker, the person inhaling the smoke from the exhale, and the person who just gave the smoker a hug. So THS is just another reason to “kick” smoking.
BLOG 174 MEDITATION
On our fitness journeys, we train our bodies, but we also need to train our minds. Inner awareness, focusing, redirecting your thoughts, and developing concentration, are all benefits of meditation. Other positive associations include improved mood, sleep improvement, more self-discipline, and less symptoms associated with irritable bowel syndrome (IBS). Emotional health is also boosted by the reduction of depression and anxiety. Others say it has bettered their memory and attention span. The list goes on to include decreasing blood pressure, pain reduction, and helps fight addictions.
But to be honest, meditation stressed me out more. Sitting in stillness actually increases my anxiety. As a Women’s Health Magazine Action Hero, I read the magazine from front to back each issue that comes out. And well, I really related to Jenny Everett’s article in the July/August 2018 edition, called “Micro Meditations”. Now this, I can handle. Multitasking meditation is right up my ally.
The alarm clock in the morning isn’t exactly a gentle start to the day. But staying in bed for 2 minutes to take a few deep breaths, listen to the birds, and stretching out the body, is a much better way to ease out of bed. An abrupt jumping out of bed to rush the getting ready process doesn’t set the best tone for the day.
Smell the coffee, and stop burning your mouth trying to get it in. Stop adding sugar and taste the java.
A shower has many scents, sounds, and temperatures. Feel it. Feel the fresh water. Don’t just hop in and hop out.
The make-up routine for women or shaving process for men can be good for focusing the mind for the day. It actually makes you feel good about yourself before getting to work to meet deadlines and hustle.
Even when taking the stairs (which you should), think about each step. A lot of muscles are working in that body to produce movement.
When someone compliments you, be grateful and think about it for a few moments after. Smile that someone said these words to you.
When driving, turn the music off. There’s a lot of noise to the rest of your day. Let the mind focus and be in the present. Listen to sounds of the car and to the road.
When you say thank you, mean it. Explain why you are grateful to the person. So often we say it but don’t mean it. Appreciation and acknowledging someone else’s effort or kindness goes a long way.
Instead of being frustrated while on hold on the phone (because we love the world of automated phone directories), be happy you have some time to just get this task done. Maybe slowing down for a moment is okay.
When on a run or walk, maybe no music, no phone, just you. Be in the zone of that run. Let the body and mind feel good and release those positive endorphins.
And when eating, just eat. No distractions. Take bites, don’t inhale. Smell and taste that food in front of you. Mindful eating helps with portion control and even weight loss.
Finally, when it’s time for bed, scan the body from head to toe. Breathe in and breathe out to just breath. Aches and pains subside when you just sink the body into the bed. Clear and declutter the day.
So these are what I’ve started to do. I think they’re very helpful tips to include on your fitness journey. A little meditation here and a little meditation there feels pretty darn good. Your mind and BODY will appreciate thank you.
BLOG 173 OUT EXERCISING
If only we could out exercise a bad diet. If only it were that easy. No one will argue that it’s easy to put on the LBs, but not so easy to take them off. Why is that?? You can’t out exercise the calories, fat, sugar, and carbohydrates that accumulate in excess. The good old days of being 16 and eating whatever your heart desired and still be thin, just don’t exist anymore. Think about that cheeseburger, shake, and fries, and how much it truly takes to counteract their damage.
So you might what to think again about how many calories you are taking in versus what you are burning. This also might influence your exercise choices.
If you aren’t gearing up for a 100 mile bike ride or Ironman, that super high carbohydrate pasta dinner with a few rolls, isn’t necessary. Jogging a couple miles the next morning won’t undo the intake. On the other hand, dessert last night isn’t going to fuel a quality workout the next day. High fat and high sugar foods aren’t going to equip you for the endurance and energy to have a quality workout to burn them off. Just a few moments on those lips, leads to more fat around the waist and hips. Pizza won’t make those problem areas disappear. The beers don’t add up to a six pack on the belly. That sluggish feeling doesn’t stir up motivation either. In fact, most might agree that when they eat healthy, they feel better, and actually want to workout. Hmmmm, there’s something to this FIT Lifestyle.
Most people underestimate how much they are really eating. Let’s say you at a McDonald’s Bic Mac, Large Fries, and Large Coke = 1330 calories. That would require 6 hours of strength training, or 2.5 hours of running, or 4 hours of walking. That is a major setback. Even if you goal is general fitness to maintain and be able to eat what you want, this e equalizer method doesn’t quite pan out. It’s not just the one bad meal. It can be the accumulation. The nightly glass of wine, the eating out twice per week, the creamer in the coffee…. it adds up and then by the end of the month the caloric totals reflect what has happened on the scale. If one glass of wine has about 110 calories then that takes about 30 minutes of walking to burn off (just that one glass). Being strict is not what I’m promoting, rather, being honest with yourself is the key if you have set numerically driven data goals. You don’t have to bring your egg whites like me, but you do have to tell yourself that your choices directly reflect your results.
The good old metabolism mechanism can only do so much. Healthy choices are critical on your fitness journey and each one counts. Enjoying the foods you like every now and then, really does have to stay to as infrequently as possible. Don’t make too many exceptions to the rules, because your goals and YOU are worth feeling, looking, and operating at their best.
BLOG 172 FRUIT & SUGAR
Summer time means fresh fruit. The strawberry stands are open, peaches are ready and fruit salad is on the spread at every event. To be clear, fruit is good for you. These colorful choices are full of vitamins and minerals. They can also help reduce the risk of many diseases and help lower blood pressure. This means that fruit helps with the maintenance of our bodies. But, they have sugar. Yes, natural sugar, but sugar is sugar in that body of yours. Fructose (another name for sugar) is harmful for your metabolism. When it comes to sugar in fruits it’s really about the amount you are consuming. For example, an apple has about 12 grams of sugar compared to 40 grams of sugar in one soda. So it would take 3 apples to have the same amount of sugar as one soda. The more informed you are the better, so let’s talk about fruits with the highest amounts of sugar.
I was able to find the top fruits with the most sugar according to WebMD.
1. Mangos – 1 mango = 45 grams
2. Grapes – 1 cup = 23 grams (thought to consider for wine consumers)
3. Cherries – 1 cup = 18 grams
4. Pears = 1 medium = 17 grams
5. Watermelon = medium slice = 17 grams
6. Figs = 2 medium size = 16 grams
7. Bananas = 1 medium = 14 grams
Here are fruit choices that have less sugar:
1. Avocado (yes it’s a fruit) = 1 whole avocado = only ½ grams sugar
2. Guava = 1 = 5 grams
3. Raspberries = 1 cup = 5 grams
4. Cantaloupe = 1 wedge = 5 grams
5. Papaya = ½ of one = 6 grams
6. Strawberries = 1 cup = 7 grams
Back in the day when I worked for Medifast, fruit was not allowed. Like any item, portion control is necessary. Trust me I can eat a whole watermelon or a bag of grapes, but at some point, the excess sugar would be like having candy. Why do you think fruit tastes so sweet and good?? That little burst of energy after some fruit salad is from the sugar. Every BODY can benefit from fruit, but not in excess. Sounds pretty familiar, but the more I remind the more you are aware ?
https://www.webmd.com/diet/ss/slideshow-fruit-sugar