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.
Well, farting is part of life. This socially unaccepted normal occurrence in our bodies isn’t exactly fragrance friendly. And I know you are thinking this is an unexplored topic you didn’t expect me to write about haha. The oldest know recorded joke was about farting. Although a private matter, gas in the body happens to every BODY. But let’s be sophisticated and call it fluctulence 😊In fact, according to Medical News Today, “The average person passes wind between 8 and 10 times a day” (https://www.medicalnewstoday.com/articles/7622.php).It’s simple: when we chew to eat, we then swallow, and we are taking in air. The digestive system uses nitrogen and oxygen and releases these gases while doing its work. Here’s the catch… the smell. So let’s take a look: “In the process of converting our meals into useful nutrients, these food-munching microbes produce a smelly by-product of hydrogen sulfide gas — the same stench that emanates from rotten eggs” (https://www.livescience.com/32405-what-makes-us-fart.html).Fiber is the common culprit. However, sugars actually produce the most gas and include the following:·
Fructose — A natural ingredient in plants like onions, corn, wheat and even pears. It’s often concentrated into a sugary syrup for soft drinks and fruit drinks.·
Lactose — Milk’s sweet natural ingredient, also added to foods like bread and cereal. Some people are born with low levels of lactase, the enzyme that breaks down lactose, a fact that inflates their gassy susceptibility.·
Raffinose — The secret gassy ingredient in beans, which is also found in broccoli, cauliflower, cabbage, asparagus and other vegetables. Products like Beano, designed to reduce gas production, break down the sugar before it can reach eager intestinal bacteria.·
Sorbitol — Found in almost all fruits, this indigestible sugar is also used as an artificial sweetener in “diet” and sugar-free foods. Yes, sugar-free gum, candy, soda and anything else deceptively sweet can cause gas.(https://www.livescience.com/32405-what-makes-us-fart.html)
Carbonated beverages and gum chewing also involve taking in extra air in the body producing gas. And yes, exercise can produce gas. As we move the body during its digestive stages, we can create air bubbles.Not that I want you to stink up my studio, but I get it…. a little movement might cause some of that fluctuance. But hey did you read that part that says sugar causes gas?? Maybe I found another deterrent for you haha. In other news, let’s hit the gas and become the best version of ourselves.Side note: Interesting Amazon Prime video watch called “Fart: A Documentary” (2016) by Troy Hale
Originally formatted for baby’s sensitive skin, baby oil is a great product. In fact, it is just mineral oil without the smell. It had evolved and changed over the years, and some people even know how to make it at home. This product has many uses and it is no longer (or has it ever been) just for babies, despite the labeling name. There are many personal applicational uses and even home uses that have many people raving over this oil.
Baby oil is made of the following ingredients: mineral oil, honey, aloe vera extract, vitamin A, vitamin E, and sometime other aromatic compounds. Other variations of this product that are not 100% natural might also have carrier oil (such as coconut oil), wheat germ, beeswax to make it thicker, and other essential oils like lavender or tangerine.
Baby oil’s originally intended purpose was and still is to moisturize a baby’s skin. However, kids and adults can also reap the benefits. Here are other uses of this incredible product:
1. Moisturize hair: This oil can be a treatment to the scalp and hydration to the scalp and hair.
2. Help with flaky, scaly skin: This might include making the skin of the heels softer.
3. Help with under-eye skin: This is a sensitive area that is neglected by many, despite its constant exposure to the environment.
4. Make-up remover: It works well removing the line-up of makeup used for the day.
5. After shaving oil: It can help add and lock in moisture to the newly exposed pores.
6. It can be used as a lubricant for machine parts or appliances.
7. Earwax: It can be used to help remove this.
8. Stretch marks: It can be applied for prevention.
9. Polishing: it can make counter tops and stone products sparkle.
10. Message oil: It is used by many in this industry.
11. It can help remove temporary tattoos and bandages without pulling to much hair and leaving residue.
12. It can help un-do a stuck zipper.
13. Soothe insect bites: It can be used as an anti-inflammatory.
14. Heel skin rashes: It works well to ease irritation.
Baby oil is one of the products to keep around the house just in case. This versatile oil is good for so many reasons, that having some on hand as the answer to little issues that arise can help save time, help address the problem faster, and make the pain go away quicker. Most people are advocates of baby oil in adult life and there’s certainly good cause for this.
Being satisfied with appearance can be influenced by social pressures and self-esteem. We desire to meet the acceptance of our peers and to feel comfortable in our own skin. Appearance related social pressures can lead to the development of negative body image, eating disorders, and even depression. Unconsciously or not we do judge others based on appearance. Weight, clothing, piercing, tattoos, height, and other physical aspects are in the forefront of our every day lives. We shop, dress, and choose our appearance based upon our interests, careers, and culture. The way we look communicates something about us. That is why we dress up for interviews, weddings, and special occasions. We might dress down to feel comfortable and relax. The environment and the company we are with influence these choices as well. There is also another form of pressure to look attractive in fear of rejection by the same or opposite sex. We seem to have heightened sensitivity when it comes to rejection based upon appearance. How attractive we feel dictates our self-esteem. There are also media influence
Think of all the adjectives used to describe appearance….. average, beautiful, adorable, cute, handsome, fancy, dirty, ugly, etc. A compliment or an insult go a long way. Encountering and interacting with others can be affected by their opinion of our appearance either good or bad. It is human nature to judge appearance, which sometimes overshadows character. We often times associate class or money with appearance too. Brands and trends are socially influencing the marketing and purchasing choices we are making. To some having high-end is important, and to others second-hand is perfectly fine. Someone we discuss knowing the difference, how much we spent on something, or where we bought it from.
Clothes and shoes cover up what is underneath, regardless of personality. Sometimes personality is also a reflection of these clothes and shoes. The two concepts are interrelated. Have you ever bought something just to fit in? Have you ever spent more than you are comfortable with because of the company you will be wearing it around? Have you ever just thrown on old clothes because you just are tired of caring that day? Have you ever felt out of place or under dressed? These are questions that could be a ”dressed” daily when you select the attire for the day. We have to like what we see and what we wear can make or break our spirits for that day. Even if you are sitting behind a desk all day and no one will see what you are wearing, when you dress down or up, you actually do feel differently about your self-esteem that day. It’s just human nature and physical appearance is an inevitable factor of our lives.
Oh the beloved carb we seem to not be able to live without…. BREAD. It is the most widely consumed food in the world and there are so many types. Bread’s introduction was almost 30,000 years ago, so imagine the number of slices that have been consumed. It was fried on stones. After a long day, when needing an easy option, or just to feel satisfied, most people turn to bread not exactly celery sticks to do the trick. The problem is that this highly refined grain isn’t exactly on the weight loss plan. Whole wheat is the better option as opposed to white products, but in the end, it seems as though the more bread someone has, the more they want.
That burger is much better with a bun. That sandwich is much better with the toasted outside layer. When dining out, that wait goes by much faster with bread. And what’s a pizza without the crust?? Oh and a PPJ….nothing beats that. If Oprah says she can still eat bread and lose weight, well by gosh it must be okay.
The trouble is that refined grains raise blood sugar much faster than complex carbohydrates. People with type 2 diabetes should pay particular attention to this. Additionally, when this blood sugar spike happens, it also reverses very quickly which initiates hunger. Then another carb snack sounds good. Most bread has about 12 carbohydrates per slice, which isn’t too bad, but they you double this for the sandwich. Calories and nutritional information varies by brand. Gluten in bread has become a more common problem, especially in people who have Celiac Disease. Bread also contains high fructose corn syrup like most processed foods. Bread contains phytic acid which actually blocks mineral absorption. It’s also a culprit for causing vitamin D deficiency. It has also been known to raise cholesterol. There just aren’t a lot of nutrients in bread which makes its calories pretty empty.
It is common for people to have toast in the morning, a sandwich for lunch then a burger or even salad with a slice of bread. We don’t even realize it. Brand and grain type of course matter, but overall, the advocacy for bread is a challenge. A bagel here and sandwich there, we know moderation always counts. Health food stores are starting to introduce brands that are certainly an improvement. If you can go without, then I suggest you do. No one ever died from lack of bread. Cut back for a couple weeks and you will see and feel the difference. Your body is more important that your taste buds 😊
It’s the stuff that made Head & Shoulders famous. Dandruff is that flakey mess on the scalp that nobody wants to have. It’s an uncomfortable secret most people try to hide. This skin condition can be a real self-esteem kicker and stereotyped as being associated with poor hygiene.Well, dandruff is actually the result of skin cells on your scalp shedding more quickly than usual. Skin cells are in constant reproduction and they actually die and shed off of us all the time. Here’s the rundown: “The main cause of dandruff is seborrheic dermatitis, a condition that turns the skin oily, red, and scaly. The white or yellow scales flake off, creating dandruff. You can get seborrheic dermatitis anywhere you have oil glands, including your eyebrows, groin, armpits, and along the sides of your nose” (
https://www.healthline.com/health/skin-disorders/dandruff-vs-dry-scalp#causes). But it is a little gross and sort of making my stomach turn that dandruff is triggered by a fungus called Malassezia. It actually lives on our scalp and having too much of it causes that extra skin to multiply then “flake” off. Malassezia can also be over productive in the face of age, hormones, and stress.There are other causes as well. If you don’t wash your hair enough, more oil builds up, and then the skin builds up and sheds off. This is more common in males, which doctors believe is hormonal. It is also common in people with Parkinson’s disease and HIV due to lower immune system functioning.Treatment would start by washing the hair more frequently and making sure to clean the scalp using your fingernails. This can help unclog the pores on the scalp where oil built up. Certain shampoos are also helpful. According to EMedicineHealth, “The best shampoo choices include those containing zinc pyrithione, selenium sulfide, and tar-based shampoos. Prescription dandruff shampoos such as ketoconazole offer no benefit over over-the-counter brands” (
https://www.emedicinehealth.com/dandruff/article_em.htm#facts_on_dandruff).Self-care is health care on our fitness journeys. As I aim to help every BODY feel comfortable in their own skin, let’s not have it flaking off our scalps 😊 When we sweat we do produce those oils on the scalp, so maybe an extra hair wash or two per week is in need. Hey, I got you covered head to toe, not just Head & (to) Shoulders.
Whatever the reason be it getting busy or forgetting to eat, skipping meals has been a topic of debate whether is good or bad. The bottom line is that the brain’s main fuel is glucose, and not giving the body food is also not giving the brain food. Eating isn’t just about the stomach.
Contrary to popular belief, skipping meals doesn’t equate to weight loss. Most of the time, when a person does not eat for an extended period of time, they end of overindulging later. Hunger levels rise and binging can happen. Overeating out of extreme hunger can easily happen. Blood sugar can also start to drop. This leads to feeling tired and the body is communicating that it wants to shut down until re-fueled. When blood sugar drops, mood also tends to drop. Becoming irritable is common. Sometimes when you finally reach the point that you have to eating something, you ravenously take whatever is available and this might not lead to the best choices. Grabbing what you find first might temporarily solve the problem but can catch up with you later on the waistline.
Skipping meals might seem save like saving calories, but most time overeating ends up happening and more harm then good takes place. Not eating means no fuel in the tank and this means less energy. Less energy usually means less motivation, causing performance to suffer. Skipping meals can lower metabolic rate, which is not conducive to weight loss efforts. Blood sugar and insulin responses also change. Some people start to feel really fatigued and even dizzy.
Weight loss is a tricky game. Food is something we have to think about all the time. All the choices and the free will to have them makes temptation and taste-buds a troublesome combination. Not every day has to be centered around food, but the topic is addressed on a daily basis. The key is finding a healthy relationship with food, planning ahead, and knowing what triggers and environments lead to poor decisions. If we are what we eat, then we certainly don’t want to eat nothing. Our bodies deserve premium fuel, so don’t leave the tank empty and expect great performance. You can only go so far for so long before skipping meals just doesn’t seem to be beneficial in the end. Eat for your nourishment and for your health, not because you are bored, stressed, or just because it is there.
Juicing has become a popular craze among fitness and nutrition fanatics. Having a juicer at home is just about as common as having a toaster these days. The power of fruits and vegetables does wonders for our internal health and it is unlikely to consume the recommended daily totals (17 each). The reasons one might start to juice include weight loss, lowering blood pressure, or detoxing. It is no healthier than eating the same content, but a popular trend is a trend and jumping on board happens to the best of us.
Personally, I like the texture and chewing action of eating. I feel satiated longer and feel that I’m getting more bang for my buck. Liquid doesn’t fill me up, at least not for long. So if I were to eat an apple vs. drink an apple you can see my point…. 5 min to chew an apple vs. 2 seconds to drink that sip of apple. And I do have to say from my research for this, there aren’t many claims other than being able to consume more fruits and vegetables per day that justify the benefits of juicing. So why so popular??
Adding to this, I watched a documentary called, “7 Days 2 Guys 1 Juicer”. In this film, Chad and Kenny were two obese middle-aged men, who for 7 days were put in a hotel to complete a 7 day juicing cycle. When they arrived the refrigerator was stocked with nothing but fresh produce. Not one item was in the freezer. From the gate, the men noticed how much work juicing really was with prepping the produce and then cleaning up after. This was quite the lifestyle change for them both, coming from backgrounds of fast food, no activity, and very little motivation to be healthy and make changes. Taken out of their environments, the men were forced to follow the plan precisely. They underwent withdrawal, headaches, and hunger pains.
According to the documentary, juicing dates back to the ancient Greeks who used pomegranate juice as a love potion. In the U.S., juicing was introduced in the 1920s when there was a new popularity to be vegetarian or vegan. In the 1970s, Jack Lalanne sold his famous juicer. Today, people in their 20s and 30s have created a $5billion business out of juicing. There’s a status associated with high end juice bars connected to yoga studios.
In the end, Chad and Kenny lost about 9 pounds each. I really anticipated a higher weight loss considering their past, which goes to show that juicing isn’t entirely weight loss oriented and the weight can be gained right back after stopping. Here’s the concept: “Doing the math, on average, an ounce of ‘mixed juice’ contains about 15 calories. If you need 1,400-1,500 calories daily to achieve weekly weight loss, you could drink a whopping 96 ounces of this juice (about 12 cups) each day and still stay in that calorie range, which should result in weight loss. On this sample juicing diet, you would, however, only be getting 9 grams of fiber (36% of your need) and 25 grams of protein (41% of your need) each day, which is far from ideal. This unbalanced nutrient intake would result in immediate muscle mass loss and an increase in hunger and food cravings. Other nutrients such as fat, vitamins and minerals would also be severely lacking. Successful and safe long-term weight loss would not be achievable on such a plan” (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1800).
Obesity causes over 25 diseases, so we do want to make sure proper nutrition is in place, but the type that is sustainable. In a world that praises fat-free and all natural that comes out of a box, something isn’t right with our food. Fresh is always best. Have a juice here and there to compliment your eating. It can be a nice, cold, refreshing, sweet beverage. Take your fitness journey tips, use them to your advantage, and make those changes the best you can, each and every day!!!!
When you need to ask your friend or co-worker for help, why might you say, “Sorry to bother you, but…” When you aren’t feeling good because you have the flu, you say, “Sorry I’m sick”. When you arrive early for an appointment and tell the receptionist, “Sorry, I just wanted to make sure I wasn’t late”. Are these instances truly worthy of an apology? An apology is an expression of regret or sorrow for having failed or wronged another person. We throw the S-bomb around when we have done nothing wrong at all. The problem is that being a chronic over-apologizer does take its toll on your self-esteem. You are reaching for approval and asking for acceptance from someone else. You are being a people-pleaser. Not only this, but crying wolf saying sorry all the time, means when the real word should be used, it has lost its merit.
Apologies should be kept for special occasions, and hopefully the less frequent the better. You have to use your words wisely. If someone helps you, rather than saying sorry for taking up their time, say thank you for taking your time to help me. Surveys show that the average person says sorry 8 times per day (https://www.dailymail.co.uk/news/article-2036719/Britons-say-sorry-8-times-day–233-000-times-lives.html). I mean isn’t it silly that someone else bumps into us and we say sorry?? You are not a side walk and meant to be walked all over so stop saying sorry for just being you. Don’t make yourself feel less than what you are worth by saying sorry to someone else for no reason. You are telling them they are higher up than you in that moment. It’s wonderful to be a caring and sympathetic person to others, but not when you are sacrificing your self-worth. Assert yourself and stand tall. Being sorry all the time sets a negative vibe for your emotions. Take a day and track how many times you say the S-bomb. Notice why you used the phrase. Don’t be sorry for taking the time to read this. Be sorry for saying sorry so much haha. But you get my point 😊
Turmeric is that bright yellow substance you see me put drops in my water and suck down three times per day. Some studies show it is the most effective nutritional substance there is. I have personally felt the benefits of this spice, so let us take a look at how turmeric can be helpful to us.
Beginning with the basics, turmeric is the spice that makes curry look yellow. It also makes mustard look yellow. It is a relative of ginger. Popularity of its use began in Indian cultures, but we now know there are medicinal properties in this spice as well. Curcumin is the component of turmeric which carries its health benefits. It is most well- known for its anti-inflammatory properties. Low level inflammation is extremely important. Some studies have stated that turmeric outperforms some pharmaceutical drugs when it comes to its effects on some diseases.
Let’s look at some of the disease’s turmeric has been found to help and/or alleviate. I found research done by James A. Duke, Ph.D.., in the October 2007 issue of Alternative & Complementary Therapies, and summarized in the July 2008, issue of the American Botanical Council publication, HerbClip, to be very informative.When it comes to Alzheimer’s disease, “Duke found more than 50 studies on turmeric’s effects in addressing Alzheimer’s disease. The reports indicate that extracts of turmeric contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Its benefits when it comes to Arthritis are really amazing: “Turmeric contains more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Cancer also made the list in which turmeric has been found to effective in the, “Prevention and/or treatment of colon cancer, mammary cancer, prostate cancer, murine hepatocarcinogenesis (liver cancer in rats), esophageal cancer, and oral cancer (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html).
Oh there are more. The list continues: “Early research suggests that taking curcumin, a chemical found in turmeric, 3 days before surgery and continuing for 5 days after surgery can lower the risk of a heart attack following bypass surgery” (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) . My diabetic clients might find it interesting to read, “Early research suggests that taking turmeric daily for 9 months can reduce the number of people with prediabetes who develop diabetes (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) .
Other ailments it has been known to help include liver problems, ring worm, and even depression. Heart burn and indigestion can also be alleviated. This remedy is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual problems, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, and gallbladder disorders (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html).
Turmeric can be taken in liquid or capsule form. It is important to understand that a substance such as this is not regulated the same way in which a pharmaceutical drug is by the FDA. Therefore, not all products are created equal. Furthermore, it can interact with other medications you are taking. For example, “Turmeric may slow blood clotting, so people taking drugs with the same effect, like anticoagulants, should be cautious about taking turmeric supplements, according to the National Institutes of Health” (http://www.huffingtonpost.com/2014/10/18/turmeric-health-benefits-curcumin_n_5978482.html). Because it does help reduce blood sugar, diabetics should of course proceed with caution as to not make their blood sugar too low. It can affect fertility in men as well, but anyone with hormone sensitivity should be careful using it. If one has an iron deficiency be careful because it can impact the absorption of iron.
I like using this natural product myself and have felt the positive effects of less swelling in my knee post-surgery as well as my elbows from lifting weights a lot. Some of my clients have started taking it as well. We are all different though when it comes to our bodies. Sharing little tricks are always helpful on our fitness journeys so that we can strive towards feeling our best. After all, we are tearing apart our muscles before we build them back up (hypertrophy). If turmeric sounds like a supplement you might want to try, besides sprinkling a little on your food, always consult your doctor first. I’m not a doctor YET, only the voice of reason and maybe even the drill sergeant on your fitness journey.