BLOG 164 BINGE WATCHING
Oh Netflix. Episode after episode… you tell yourself just one more. And somehow there is this feeling of accomplishment finishing a series. A simple search leads to a show that could be of your liking, and then eight hours later, you decide to get back to your day. Actually they even do the searching for us and recommend what we should watch haha. We all have done it, in fact, I’m thinking it’s almost summer and “Orange is the New Black” should be coming back on soon. And yes, I’m looking forward to that Sunday binge. That is what a binge is…. a feeling of satisfaction that comes from doing something in excess. This type of marathon isn’t burning calories, rather it’s creating a deeper dent in the couch.
This indulgence may come back to haunt the many folks who more often than not partake in this endless episode watching. It seems harmless, cheap, and an easy solution to pass the time. But there may be consequences down the line, especially for our youth in their 20s who are readily watching and are of the Netflix generation. The bottom line is that you are sitting. T.V. doesn’t require much cognitive functioning either. Adding to this, it can be isolating and anti-social. Plus, poor diet typically goes hand in hand. Are you having a salad and watching “Narcos”?? Probably more like a pizza, starting episode one and polishing off more slices around episode 4 or so.
It’s rather interesting when you think about it. Netflix is the answer to a lazy weekend; when you are feeling depressed (it’s a great way to pass the time after break-up); it’s comforting when you feel sick; it’s a way to be cool and do what everyone else is doing; it’s a topic of conversation with friends and at work; and it’s not very expensive while waiting for pay day or trying to save up.
The CEO of Netflix is Reed Hastings. He thought of the idea when he had to pay $40 for returning a video late. Well, he certainly put Blockbuster, Hollywood Video, and all likes to shame. Although the company has been around for 20 years, it’s development has really prospered once big-name Hollywood stars and directors came part of the trend. Through subscriptions, the company now makes about $1.4 million per day. Okay WOW!!!!
At least hit the exercise bike or Elliptical while watching these shows. Hour three and hey, imagine how many calories you burned haha. The point is that all we do in life has to be done in moderation and maybe Netflix should be reserved for your rest day, not your everyday. We have the best intentions to just watch one episode, but let’s face it, we live in a world of wanting more and more NOW. How about feeling double accomplished by exercising while completing the series. At least that’s what I do when I watch “Orange is the New Black”. Did you really think I could just sit there and watch T.V. ?
BLOG 163 REASONS PEOPLE STOP EXERCISING
Our beloved fitness journey through life can be marked by intervals of inactivity. The exercise roller coaster that aims for consistency, can plummet from time to time. As one day off leads to another, time passes, body shape changes, and willpower falters. SO I had to look up the common reasons this might occur for people, especially since I want to keep the green light turned on for every BODY.
Reality speaks: “Studies show that 60% of American adults don’t get the recommended amount of physical activity, and over 25% of adults are not active at all”. (https://www.verywellfit.com/top-reasons-you-dont-exercise-1229759).
In no specific order here’s what I found. You may or may not relate to one or more of the following “excuses”:
1. You hate exercise.
2. Not in your budget or unable to afford it.
3. Not seeing results.
4. Have to take care of the kids/family.
5. Exercise hurts.
6. You just don’t have time.
7. There are other interests you would rather do with your time.
8. No motivation.
9. No energy.
10. I’m too old.
11. I hate doing it alone.
12. Injury.
13. Don’t know what/how to do anything.
14. Intimidating/Overwhelming.
15. It’s too late to start over.
16. Next year….
Habits take time to develop. We keep the habits in our lives that are comfortable and pleasurable. Exercise is sweat, it is awkward, it is effort involved. BUT it’s good for you. When you do something good for yourself, your BODY and mind will thank you. You may have no idea how good your BODY is meant to feel, so at least give it a chance to try. You know I bug you when you miss a workout ?
BLOG 162 BREAK UP WITH THE SCALE
Oh the scale. That number. That statistic. The games that nasty measurement tool can play. Why does it matter so much?? How has our society equated weight to being confident, comfortable, or “in-shape”?? Of course data can be motivating and an indication of progress. It can also be a major deterrent and psychological destroyer. There is so much more to weight than one can imagine, and as I write this Blog that scale is sitting there right next to me with its lonely glare.
Every day, I write down my weight, body fat, and BMI. Does it bother me?? No. My goals are reflected by what I see in the mirror. I write this down so that I know I am building muscle (my goal isn’t to lose weight). The scale doesn’t determine the rest of my day. After all, water retention (sodium), water loss, bathroom use, hormones, activity level, and of course time of day.
There were 2 times in my life that scale messed with me. One, being in college when I tore my ACL and meniscus and went to zero activity, emotional eating, and drank Mike’s Hard Lemonade like it was cool. Second, when I was bulking last year to put on muscle. The scale was uncomfortable reading back to me numbers I hadn’t seen in years.
The scale is not the only reward for your fitness journey.
Your BODY knows what it is doing.
The scale doesn’t show your internal and overall health improvement. Your weight is in constant fluctuation. Muscle weighs more than fat. I bet you wouldn’t be able to guess my weight.
Still, many avoid going to the doctor because the fear of that scale. What’s worse is that most times, the doctor’s scale is not in a private area, rather, right in the hallway as people pass by. Here at the studio we praise every BODY’s successes, but at the doctor, you are there to hear what is wrong with you.
OH and here’s more… did you weigh with clothes or shoes?? How old is that scale?? What surface was it on??
Some common rules to follow would be:
• Same time of day, on the
• Same day each week, wearing the
• Same clothing, and using the
• Same scale
(https://www.webmd.com/diet/features/weighing-in-on-scales-find-your-true-weight#1)
I’m not making excuses for that scale. I’m telling you that YOU have more to offer to this world than what a scale reads back at you. Embrace your BODY, embrace the change to be better, and love the process.
BLOG 161 GMOs
The world has seen a dramatic change in the foods we eat over the last 20 years. Geneticallyl Modified Organisms (GMOs) have increased the yield of food production dramatically. Canola, cotton, corn, and soy have been forever changed. 10% of all farmland is for GMO crops and 70-80% of processed foods come from GMOs. But what does this mean for public health and our environment?? There are arguments to both sides…. of course.
U.S.A. leads the world in GMO production. There are two types. BT are GMOs that resists pesticides in corn including the root worm and corn beatles. These corn beatles are called “the billion dollar bug” because of the destruction they can do to these plants. BT is the name for the gene inserted into these plants. The bug eats the toxic gene and is killed. The toxicity at this point doesn’t affect humans. HT means Herbicide tolerant and is most common in soy. A type of spray is used for these bugs and controls weed growth among the crops. 90% of our soy production has HT and in Argentina it is 100%.
Supporters of GMOs say this is the answer to our growing population. By 2050 we will have nearly 9 billion people. How can we provide for everyone?? Most countries either import GMO food for its people or to feed its livestock.
The trouble is that bugs and weeds have grown a tolerance to BT and HT. It’s like Darwinism, in which adaptation occurs. So more and more is needed to kill them and if the bugs and weeds aren’t absorbing the toxicity, then guess what?? We are. Not only this, but how are we not affected by the spraying done in our environment?? Cross pollination is unavoidable because how can this spray be controlled to just a specific area. Studies have started to link cancer and birth defects to GMOs, but our government doesn’t want to recognize this. Why would South Africa not use GMOs to increase cotton production by 76%?? Even the Pope blessed “golden rice” which is GMO enriched to have more Omega 3 and Vitamin A which is heathy for us and can help children who are deficient in these nutrients.
We are now facing GMAs, Genetically Modified Animals. There has been a cow genetically constructed to produce the same milk woman do. This could help children who cannot breast feed. Salmon has been modified to be bigger. We don’t always know the difference when we are buying these items at the store.
I am an advocate for clean eating, but at some point I have accepted that I don’t really know what exactly I’m eating all the time. The documentary I watched for the help in writing this Blog, “GMOs: Lies and Truths”, was the sickening truth maybe we should all hear. We can only control what we can control, but it’s scary to think our government advocates for products that can harm us (this always makes me think of Coca-Cola but that’s a whole other Blog haha). Read labels, education yourself, and always make the best choices you can for your BODY.
Frederic Cataignede. (2017). GMO Lies and Truths.
BLOG 160 THE STRESS FACTOR
What lights a fire under you?? What grinds your gears, makes you angry, sad, worried, or STRESSED?? We each deal with the components of life differently, and our reactions to circumstances dictate our emotional well-being. Time, relationships, work, school, kids, family…. all these responsibilities can require a balancing act that seems impossible. But that’s life. And unfortunately, stress can have adverse effects on our health… especially weight.
Your body and mind are one and the same. When put under pressure, your brain kicks into a flight or fight mode. And guess what?? Your body wants to use calories in its defense. As such, “Most of us become overeaters when we’re feeling a lot of pressure. This happens thanks to your fight-or-flight response, a.k.a. survival mode — once your body reaches a certain stress level, it does what it feels it needs to. In most cases, that means overeat” (https://www.webmd.com/diet/features/stress-weight-gain#1).
Initially, adrenaline spikes in the body, making one feel less hungry. However, soon after cortisol takes over. Cortisol is the stress hormone. When activated, inhibition can go out the window. Here’s run down: “Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods” (https://www.webmd.com/diet/features/stress-weight-gain#1) . Cheap, convenient, processed foods, are right there to answer the calling.
Here’s the catch: “Today’s human, who sits on the couch worrying about how to pay the bill or works long hours at the computer to make the deadline, does not work off much energy at all dealing with the stressor! Unfortunately, we are stuck with a neuroendocrine system that didn’t get the update, so your brain is still going to tell you to reach for that plate of cookies anyway” (https://www.psychologytoday.com/us/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not).
We have to learn to relax, sleep, and breathe. Many clients ask me what foods to turn to. Here’s what I found:
• Dark chocolate: Two studies of 95 adults showed that consuming dark chocolate reduced their cortisol response to a stress challenge.
• Many fruits: A study of 20 cycling athletes showed eating bananas or pears during a 75-km ride reduced levels compared to drinking water only.
• Black and green tea: A study of 75 men found 6 weeks of drinking black tea decreased cortisol in response to a stressful task, compared to a different caffeinated drink.
• Probiotics and prebiotics: Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics help reduce cortisol.
• Water: Dehydration increases cortisol. Water is great for hydrating while avoiding empty calories. A study in nine male runners showed that maintaining hydration during athletic training reduced cortisol levels.
(https://www.healthline.com/nutrition/ways-to-lower-cortisol#section11).
Life’s demands throw us for a loop from time to time. Reassure yourself that patience is the key and that this too shall pass. Don’t let your negative thoughts take the wheel. Healthy choices outlast split second mistakes. Be kind to your BODY, even in it’s weak moments.
BLOG 159 GAS
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
BLOG 158 BPAs
Eat this. Don’t eat that. Drink this. Don’t drink that. We hear confusing, changes, messages all the time from the news, internet, and social media about what is best for our bodies and what should be ruled out. BPA is on the list for me as another one of these confusions. How can drinking out my water bottle be bad for me?? All I want to do is drink water, which I’m told I’m supposed to do, but now it has to be out a certain type of bottle??
The FDA is looking into BPA. Let’s start with defining this entity: “BPA stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s” (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331). The research isn’t 100% yet about the side effects. The chemical is basically everywhere because plastic is everywhere. The chemical hardens plastics. However, it can seep into our foods and liquids. SO the reality is this: “More than 90% of us have BPA in our bodies right now. We get most of it by eating foods that have been in containers made with BPA. It’s also possible to pick up BPA through air, dust, and water” (https://www.webmd.com/children/bpa#1).
Here are the concerns:
1. Hormones: BPA might act like a hormone so it can disrupt our body’s hormones
2. Brain and behavior: it may alter these
3. Cancer: possibly from ongoing exposure
4. Heart problems: studies show that people with higher levels are more likely to have these
5. Infants and children at risk: because many bottles and baby products use BPA that are exposed at an early age when the body is not able to fight off substances
(https://www.webmd.com/children/bpa#2).
Alternatives to BPA can be found and used. Start with glass containers and jars. Minimize plastic and can use. Keep what plastics you do use cool and don’t put them in the microwave because BPA can leach. Look for non-toxic and BPA free toys and products.
Better safe than sorry and since BPA has only been in use since the 1960s we truly don’t know the long-term side-effects. Chemicals are everywhere even in the air we breathe. We can only control what we can control. Every small, better, choice counts. Guess that means you will have to start eating fresh fruits and vegetables and brings glass cups to the studio ?
BLOG WEIGHT 157 COMPARISONS
The scale. Oh the scale. That piece of equipment can be a psychological mess, but when it shows a number less than then it was last time, it’s our best friend. An unhealthy relationship for sure. But I thought it would be fun and insightful to chat about how much a pound really is. We have this anticipation that weight loss means a big number, when in fact, when you compare any number lost to real world items, the accomplishment is quite eye opening.
3 POUNDS:
• Human brain
• A box of wine
• A 2-slice bread toaster
5 POUNDS:
• The average coffee maker
• A bag of sugar
• A 2 liter bottle of soda
10 POUNDS:
• Average 3 month old baby
• Most vacuum cleaners
• A sack of potatoes
20 POUNDS:
• A car tire
• Propane tank
• Steve Nash ?
30 POUNDS:
• 60 bottles of water
• 270 eggs
• 15 boxes of spaghetti
• 30 boxes of butter
40 POUNDS:
• The average 3-year-old child
• 5 gallon bottle of water
• The average human leg
50 POUNDS:
• Small bale of hay
• 2 average 2-year-old children
• 50 footballs
• 3 one gallon water jugs
So as you can see, smile, because you lost more than you think. One pound looks differently on every BODY, but just remember your Fitness Journey means so much more than that scale. Take the weight off your shoulders and focus on ALL your progress, because every moment of success counts ?
http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=3421351
https://www.quora.com/How-much-do-common-items-weigh
BLOG 156 ORGANIC FOOD
Organic. The labels screams “healthy”. But why is organic healthier or better for you?? 73% of Americans eat it. In 2010, sales were at $28.6 billion when the term was in its early years, thus, today sales are astounding. After researching and watching the documentary, “In Organic We Trust”, I want to share what organic truly means.
The 1940s presented organic produce. In the 1960s, organic purchasing became popular. In 2002, a proper certification was put in place to obtain the USDA certified label. Organic doesn’t actually refer to the quality of the produce, rather, it means the item has been regulated. An agent from the United States Department of Agriculture inspects these organic farms and makes sure that there is no irradiation (being exposed to radiation), genetic modification, or antibiotics being used. To my surprise, this does not include the use of pesticides, so organic foods still do posses these chemicals just in a lesser form. It is unlikely that the USDA will revoke an organic license, because as we have learned, the government wants to make money. These licenses carry high fees and costs (thus the more expensive result of organic produce), so they don’t want to lose this revenue. For example, in 2010, 13,000 organic farms went under inspection, but only 10 had their license revoked. Big name organic companies are actually partnerships with large corporations (again money involved). Odwalla is under Coca Cola. Kashi is under Kelloggs. Nature Valley is under General Mills.
The reason to eat organic is because of the toxins. We assume that pesticides are safe because the government allows them. 60 billion pounds of pesticides are used per year. There are no studies of chronic toxicity, only acute/short term and only on animals. Yet, there our youth are especially at risk when ingesting these toxins so early on and for their lifetime. Children think that food comes from trucks and the grocery store. There is a disconnect from farm to table. The rate of neurological disorders are on the rise and even President Obama told us that 41% of our population will at some point have cancer in their lifetime. When companies that sell these pesticides are turned down by the U.S., they go overseas to be used in their food or to feed their livestock. We trade with these overseas sites, so eventually they come back to us.
The Environment Working Group EWG.org made a list of the Dirty Dozen and the Clean Fifteen produce items. The items that contain the most amount of pesticides include:
• Celery
• Peaches
• Strawberries
• Apples
• Blueberries
• Nectarines
• Bell Peppers
• Spinach
• Lettuce
• Kale & Collard Greens
• Potatoes
• Grapes
The items that contain the least amount of pesticides include:
• Onion
• Avocado
• Sweet Corn
• Mango
• Sweet Peas
• Asparagus
• Kiwi
• Cabbage
• Eggplant
• Cantaloupe
• Watermelon
• Grapefruit
• Sweet Potatoes
• Mushrooms
Pesticides are foreign to our bodies and are toxic to our internal functions. Eat organic when you can. Always be mindful of your choices. Take care of your BODY. It is a temple and you only get one. The more informed, the better YOU can be and that is why I write these Blogs ?
“In Organic We Trust” (2011). R. Kiplin Pastor.
BLOG 155 DISFIGURED
What we see in the mirror can dictate our self-esteem, personality, motivation, and overall emotional well-being. Somehow what we might see isn’t different from what the world sees, but ultimately our eye’s opinion counts the most. For some, no matter the compliment, no matter the weight loss, no matter the surgery, the result of that reflection will never be enough. Being your own worst enemy is no way to live.
The human body comes in all shapes, sized and heights. In our world of social media what’s deemed as “normal” or “average” has been skewed. The following definition is lengthy but really hits the bull’s eye: “Body dysmorphic disorder, also known as dysmorphophobia, is a common affliction, affecting approximately 1.7% to 2.4% of the population, with roughly equal distribution among men and women. The disorder usually first surfaces in adolescence and is characterized not only by obsessive thinking about a flaw that is usually imagined or if present, hardly noticeable to the general population, but also characterized by compulsive checking of the perceived flaw (for example, spending lots of time in front of the mirror), engaging in behaviors to minimize the appearance of the perceived flaw (i.e., covering it up with makeup or an article of clothing), and hiding the disorder from others due to fear of social stigma” (https://www.psycom.net/eating-disorders/body-dysmorphic-disorder).
It’s interesting at the studio. Some people won’t’ work out in front of the mirrors. Some people won’t stop looking at themselves in the mirror. The trainer and wellness coach reads into this as part of their fitness journey and self-assessment. As the layers come off and the time spent in front of the mirror or group increases, I know positive vibes are starting to take place. I recently watched a movie called, “Disfigured”, and there were two take-aways from it for me. An anorexic woman tried to join a Fat Acceptance Support Group. Why?? She viewed herself as fat. The group rejected her. The second was that the leader of the Fat Acceptance group was infuriated by a member who wanted to start a walking group for everyone. The leader said that this went against everything the group stood for. Fat acceptance isn’t about trying to conform, loose weight, or getting healthy together. No, the group is about making society accept them for who they are. The “No Body Shame”campaign, which is about the acceptance of obesity and bodies of all types, sends a mixed message. Obesity isn’t healthy, bottom line. Society does still ridicule and have preconceived stereotypes towards larger people, but that shouldn’t come at a cost of being healthy.
We are our own worst critics. Part of the reason I post client’s progress online is so that they feel the love and praise for their success. Not everyone gets that support from home, relationships, or else- where. I aim to create an encouraging environment, where yes, every BODY is fit. Learning to love yourself is part of the process on your fitness journey. For some, self-care has been neglected for so long. Being healthy isn’t selfish, rather it’s the best action you can take to help others even more. Inspire through your efforts, your positive choices, and your BEST YOU!!!!
“Disfigured” (2008), by Glenn Gers.