Posts filed under ‘Health’

Kellogg Says What?!

Hi friends! Hope everyone had a fantastic weekend because we are back to another manic Monday.

I found an interesting article that caught my attention so I figured I’d share it with all my bloggy friends Smile

You can find the original article here

Kellogg’s and WebMd report that sugar is good for you.

“A panel of world health experts recently reviewed the scientific evidence and concluded that a high sugar intake is not related to the development of heart disease, diabetes, high blood pressure or cancer.

Sugar was also not connected to behavioural problems like hyperactivity in children.2-3 As well as this, the panel did emphasise the beneficial role that carbohydrates like sugars play in health.

Children do have different needs to adults, so they have different Guideline Daily Amounts (GDAs) for sugar. But not as different as you might think.

Because they are active and growing, children are not vastly different to the “average person” used on the front of the pack. In fact, for sugar, it is very similar indeed.”

Obviously if you look through the products sold by Kellogg’s you can see how nutritional their products are…

https://i0.wp.com/www2.kelloggs.com/ServeImage.aspx

https://i0.wp.com/www2.kelloggs.com/ServeImage.aspx

https://i0.wp.com/www2.kelloggs.com/ServeImage.aspx

Hmm yea, definitely what kids should be eating…

Let’s look at the ingredients in the innocent Pop Tart:

ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), CORN SYRUP, SUGAR, SOYBEAN AND PALM OIL (WITH TBHQ FOR FRESHNESS), CORN SYRUP SOLIDS, DEXTROSE, HIGH FRUCTOSE CORN SYRUP, FRUCTOSE, GLYCERIN, CONTAINS 2% OR LESS OF COCOA (PROCESSED WITH ALKALI), POLYDEXTROSE, MODIFIED CORN STARCH, SALT, DRIED CREAM, CALCIUM CARBONATE, CORNSTARCH, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE, CALCIUM SULFATE), DISTILLED MONOGLYCERIDES, HYDROGENATED PALM KERNEL OIL, SODIUM STEAROYL LACTYLATE, GELATIN, COLOR ADDED, SOY LECITHIN, DATEM, NATURAL AND ARTIFICIAL FLAVOR, VANILLA EXTRACT, CARNAUBA WAX, XANTHAN GUM, VITAMIN A PALMITATE, YELLOW #5 LAKE, RED #40 LAKE, CARAMEL COLOR, NIACINAMIDE, BLUE #2 LAKE, REDUCED IRON, YELLOW #6 LAKE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), CITRIC ACID, FOLIC ACID, RED #40, YELLOW #5, YELLOW #6, BLUE #2, BLUE #1.

I don’t know about you but this is not something I want to stick in my body!

Kellogg needs to keep their priorities in order and stop sending out the wrong message to parents.

  • What do you think about this article?

08/15/2011 at 1:42 pm 40 comments

10 Exercise Myths

Happy Saturday loves!!! Sorry I’ve been away but I’m back. Hope you didn’t miss me too much Winking smile

I came across this article that was tweeted and figured it would be good to talk about.

CNN.COM has composed a list of exercise myths that have come apparent due to people wanting to maximize their results at the gym while minimizing the amount of time spent.

10) Your cardio machine is counting the calories you’re burning.

It isn’t accurate and doesn’t mean squat. Since it doesn’t ask for your body composition, the numbers the machine spits out should not be accounted for.

9) Women shouldn’t lift weights because it’ll make them bulky.

I’ve already said this once before but women don’t turn into bodybuilders over night. It takes a lot of muscle overload to bulk up. Since women have large amounts of estrogen they won’t build muscle as fast as men do. Strength training helps decrease body fat and keeps you lean, so lift girls lift!

8 ) Heart rate monitors will let you know how hard you’re working.

Your own body is the only test of how hard you are working. Know your body’s signals and use that as your point of reference.

7) Your weight is the end all, be all.

Health isn’t determined by your weight, there are many other factors involved in a healthy lifestyle. Don’t only rely on the number your scale spits out, but on other numbers such as cholesterol and blood sugar levels.

6) Low-intensity exercise burns more fat.

Low intensity cardio is good to relieve stress on the joints, but the more intensely you exercise the more carbs you burn. When all carbs are used up, then your body will start to burn fat.

5) Chug a protein shake after workout.

Although a protein shake is good for emergencies it is the lowest quality of food. Eat real foods that are not so processed.

4) You can spot reduce for tight abs or toned arms.

You need to get rid of the fat before you can see the muscle, so train your entire body not just one area.

3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day.

You can’t believe how many times I’ve heard the reasoning behind a work out. “If I run on the treadmill I can eat a cheeseburger with a milkshake, after all they cancel each other out right?”  You need a good diet to get the most out of your workouts.

2) No pain, no gain.

Discomfort during a workout is acceptable, pain is not. If you ever feel intense pain you should immediately stop whatever is it that you’re doing. This makes you more at risk for an injury or wearing the muscles out.

1) Stretching will help prevent injuries.

There is a difference between stretching and warming up. You should warm up to help loosen the muscle but stretching can be counterproductive.

“A study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance.”

Well there you have it!! Hope you are all having a great weekend as I enjoy this great breakfast Winking smile

Chocolate banana oats topped with granola and cinnamon raisin peanut butter. Nom!!!

Did you use to believe any of these exercise myths?

06/25/2011 at 12:17 pm 68 comments

Roll With It

Good morning, it’s finally Friday!!! And not only is it Friday but it’s a long weekend (for most of you I hope!)

Plans for me include heading out to Key West for the weekend up until Monday. Sounds like a blast right? Eh here’s something you should know about me if you didn’t already. I am a creature of habit. Let me rephrase that: I hate change. I hate not being in control of what I eat, what time I eat, whether or not I can exercise.

https://fitgirlfoodie.files.wordpress.com/2011/05/habits.jpg?w=290(I kinda thought this picture was appropriate) Smile

Although I never actually suffered from anorexia the mindset is there. A few blogs that have really hit home have been from Amanda, Jenny, and Megan all relating to intuitive eating. Just eat when you’re hungry and listen to your body…Sounds easy enough right? I can put down a good amount of food and you can all attest to that but I’m always mentally conscious of what I’m eating. To be disconnected from calorie content, ingredients, and macronutrients churns my stomach.

What possible damage can I do from 4 days of “regular” eating? None really…But I can’t relax, I just can’t go with the flow.

Oats for breakfast? No.

Sammich for lunch? No.

Chicken and veggies for dinner? No

Bowl of cottage cheese and pb for late night snackage? No

The whole weekend will consists of burgers, hot dogs, fried fish, rice, chips, soda, bacon, and junk food galore. It’s very overwhelming to me and I can feel my IBS just thinking about it. I like being in control of what I eat, take that away from me and I immediately picture a fat girl in my shoes. I wish I had friends that believed in the value of nutrient dense foods, I wish I had a gym buddy that loved to lift weights and could spot me. I don’t. I have myself and my equally health nut boyfriend. I’m glad he loves my bowl of oats because no one else would dare eat them.

I know this is a very touchy subject, I’m trying my best to feel comfortable in outside situations and to just eat like a “normal” person. The thing is, I don’t want to be normal. Normal = overweight. I’d rather be abnormal. A fit girl in an unhealthy society. It’s crazy to think that I’ll gain 5 lbs in 4 days but the mental anxiety takes over my body. I don’t do well with foreign foods. After a day of eating crap I crave veggies like a mad woman.

This is definitely out of my comfort zone but I’m going to do my best and just roll with it. Well ok no more rambling, I’ll leave you with some foodie pics Smile

Oatmeal Bake

Adapted from Ashley’s buckwheat bake

Guava pastries from my mommy’s birthday. Nom…

Another Fitnessista Breakfast Cookie

Ok friends now I need some serious advice,if you’ve been in my situation traveling with friends who didn’t support your lifestyle how did you deal with their way of eating?

See you all Monday night!!

05/27/2011 at 9:45 am 84 comments

Grab A Cup Of Joe

Hello bloggies!! Glad you all liked my enormous oreo sundae and eggy pizza. In case any of you want the recipe I did post it under the recipes tab Smile

I didn’t plan on posting today but I had a bit of a dispute yesterday on twitter so I decided I would address it. The issue was that coffee is “unclean”. Ok first off, food is only unclean if it touches the floor and even then I’ve been known to follow the 5 second rule Surprised smile  (I’m not dirty I promise). Foods should be addressed as being more or less nutrient dense. A clean diet is purely subjective. I might think chicken is clean while vegans and vegetarians clearly don’t.

I’ve been known to make a claim or two about things that I’ve been wrong about.

  • Eating after 6pm will make you fat
  • Eating carbs for dinner is a big no no
  • Spending less than an hour at the gym is useless

I’m glad I know better and I usually keep quiet about an issue I don’t know much about. This one sparked my interest because she clearly had no idea what she was babbling about.

What’s the first thing I drank today?

https://i2.wp.com/www.doobybrain.com/wp-content/uploads/2009/03/cup-of-coffee.jpgSource

And let me just say; it was dirty, sinful and quite delicious Winking smile

Now her argument was solely based on that caffeine was bad and yes this is true if you consume a pot of coffee a day. For people that consume a cup or two, not a big deal. Everything in moderation. Too much broccoli is bad, too much water is bad, too much peanut butter meat is bad. (I think pb is ok right?)

  • Blood pressure. Results from long-term studies are showing that coffee may not increase the risk for high blood pressure over time, as previously thought. Study findings for other cardiovascular effects are a mixed bag.
  • Cancer. Coffee might have anti-cancer properties. Last year, researchers found that coffee drinkers were 50% less likely to get liver cancer than nondrinkers. A few studies have found ties to lower rates of colon, breast, and rectal cancers.
  • Cholesterol. Two substances in coffee — kahweol and cafestol — raise cholesterol levels. Paper filters capture these substances, but that doesn’t help the many people who now drink non-filtered coffee drinks, such as lattes. Researchers have also found a link between cholesterol increases and decaffeinated coffee, possibly because of the type of bean used to make certain decaffeinated coffees.
  • Diabetes. Heavy coffee drinkers may be half as likely to get diabetes as light drinkers or nondrinkers. Coffee may contain chemicals that lower blood sugar. A coffee habit may also increase your resting metabolism rate, which could help keep diabetes at bay.
  • Parkinson’s disease. Coffee seems to protect men, but not women, against Parkinson’s disease. One possible explanation for the sex difference may be that estrogen and caffeine need the same enzymes to be metabolized, and estrogen captures those enzymes. Source

Coffee also supplies our body with antioxidants, more so than tea.

In a study that was performed results showed:

That the average adult consumes 1,299 milligrams of antioxidants daily from coffee. The closest competitor was tea at 294 milligrams. Rounding out the top five sources were bananas, 76 milligrams; dry beans, 72 milligrams; and corn, 48 milligrams. According to the Agriculture Department, the typical adult American drinks 1.64 cups of coffee daily. Source

Most Americans actually get most of their antioxidants from coffee (increase the veggies people!)

So again everything in moderation. Smile

Now if you excuse me while I munch on this while sipping my cup of joe

Warm oats topped with granola, reeses peanut butter chips, and cinnamon raisin pb

Peanut Butter in moderation? Hmm not today Winking smile

Are you a coffee drinker?

05/19/2011 at 11:51 am 97 comments

Rest Up

Good Morning lovies!! Hope you had a great weekend, mine was definitely relaxing. I saw Bridesmaids with the girls on Friday.

https://i1.wp.com/www.netkushi.com/gallery2/var/albums/Hollywood-Movie-Stills/B/Bridesmaids-Movie-stills/Bridesmaids-Movie-Posters/Bridesmaids_movie_posters_1.jpg

Source

I thought it was hilarious, but then again I’m into the raunchy comedies.

The next morning I decided on Averie’s Banana Blueberry Oat cake.

Delicious down to the last bite and topped with peanuts, granola, apricot jam and cinnamon raisin peanut butter.

Yesterday I woke up with major pain in my legs. I don’t mean moderate soreness, I mean barely able to walk. Not fun. On top of it, the elevators in my boyfriend’s building shut off because someone set off the smoke alarm so we had to climb 16 flights of stairs. Again, not fun. I was beginning to question Monday’s workout because I deadlift.

Fast forward to today and still in pain. Not as bad as yesterday but still bad enough to stop me from doing deadlifts.

Not a happy camper, deadlifts are one of my favorite exercises but my boyfriend told me to take the day off and just do my back workout. This is why I do my leg workout Friday but I was busy all day so Saturday I pushed it to the limit with leg presses, leg extensions, and air squats. The air squats put me over the top.

So the question is when does exercising become too much?

During rest, we allow our muscles to repair, rebuild, and strengthen. Overexercising leads to burnout and over training which is the inability of a person’s muscles to properly repair themselves.  Athletic performance suffers and injuries arise. Remember, your muscles grow and fat is burned while you’re resting.  Working out too intensely or too frequently disrupts your recovery process.

When you do cardio, the muscle continually uses up it’s store of glycogen, your body’s storage form of carbohydrates. Taking a day off allows your muscles to restock that depleted glycogen.

Taking a rest day also reduces fatigue, muscle soreness and burn out, common symptoms that occur soon after people begin a weight loss program with the “all or nothing mindset”. Burnout reduces the amount of intensity exerted during physical activity, therefore reducing the amount of calories burned and hindering weight loss.

Exercisers who take a rest day have been shown to be more effective in their weight loss efforts through regular training. Studies have not been conclusive as to exactly why- but one may assume it must do at least somewhat with reduced stress and pressure to perform on a consistent basis.  Source

Never feel guilty from taking 2 days off from the gym, your body needs it and in the long run you’ll be doing more good than bad. By resting, you can maximize your training throughout the week. Take is as a day to refresh the body and mind.

Go from this

https://i0.wp.com/www.getfitfast.com/wp-content/uploads/2009/11/Overtraining-Even-The-Best-Triathletes-Don%E2%80%99t-Run-10-Miles-Cycle-100-Miles-And-Swim-1000-Meters-Every-Time-They-Workout.Jpg

Source

To this

https://i1.wp.com/img.dailymail.co.uk/i/pix/2007/04_01/FeetUpGirlREX_468x359.jpg

Source

  • Do you take rest days? I aim for 2 rest days a week for maximum recovery Smile 

05/16/2011 at 11:48 am 97 comments

Lift To Be Fit (Guest Post)

Happy belated Easter everyone!! Hope you had lots of indulgent treats and I know some of you had one too many cadbury eggs 😉

My first egg= https://i1.wp.com/www.celebritytweet.com/images/icon-heart.png

(My boyfriends treats me so good https://i0.wp.com/th324.photobucket.com/albums/k353/Mikel1783/th_Smiley_wink.gif)

I love all the feedback I got from my last post “Tone” Your Body and some of you wanted my workout routine. My boyfriend was awesome enough to write up a guest post on how to train for the most efficient results. So here it is!!

Hi! Thanks for all the birthday wishes and for the luck on my exams. I’m just chiming in to offer some advice on workouts.  A lot of you requested Jenny’s workout and while it’s fine for you to see it, it might not be the best for you so I have come up with some tips that will help you way more than simply copying her workout.  Here they are.

  1. The most important aspect of any weight lifting program is progression. That’s it. If you aren’t progressing you are wasting your time. The following tips are all directly related to progression in one way or another.
  2. Focus on compound exercises. Compound exercises are movements that work more than one joint at a time. For example: The squat, which is probably the king of all movements, involves your knee and your hip joint at the same time.  It also incorporates a huge amount of other muscles to stabilize your body through the movement. This is much more effective of an exercise than say a leg curl which only involves the knee joint.  The top compound exercises that give you the most bang for your buck are:
    1. The Squat (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html)
    2. The Deadlift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html)
    3. The Benchpress  (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)
    4. Overhead Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html)
    5. Row/chin-ups/other pulling movement — I like these a lot: http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html  but a two arm barbell row would probably be a better choice because of efficiency.

    There are others, but if you focus on these movements you will get stronger and look better in no time.

  3. Keep the reps low and the weight high.  As I started off with: to get strong you need to progress and by progress I mean you need to lift progressively heavier weights. The best way to accomplish this is to stay at the lower range of repetitions which for women should be around 8 reps for most movements. 5 is enough for the deadlift.  Higher reps are ok for endurance purposes and for people who love to build up lactic acid in their muscles but they aren’t going to help us with point #1
  4. Train your whole body.  Don’t neglect your arms because your goal is to have nicer legs. The most effective way to have nice legs is to work your whole body out. The same goes for “abs”. Crunches are probably the least effective way of showing “the six pack”. Squats and presses will do much more for abs than crunches will.
  5. Maintain proper form. If you can’t perform a movement with the correct form then you need a lighter weight. Generally, for a beginner, you want to have a goal rep range (say 8 barbell bench presses). Once you can complete your goal while maintaining proper form you will increase the weight by the smallest increment possible and again try and reach that same goal weight. If you can’t reach your goal weight, keep the same weight the next workout and try again.
  6. Try and stay away from machines for the most part. The majority of machines in the gym are junk. They are not ideal to progress on and many of them can even get you injured. They are designed to occupy a small amount of space so that gym owners can get more people into the gym so they can make more money.  Barbells and dumbbells are almost always the best way of performing any exercise.
  7. Practice makes perfect.  You do not have to “confuse your muscles” Your muscles don’t have a brain so they can’t be confused. Muscles do one thing: They contract and that’s it. In order to progress you need to keep doing an exercise over and over until you master it. Adaptation is what leads to progression.
  8. Warm-up. Never go all out on an exercise without warming up. I don’t mean stretching. Stretching is actually controversial in the weight lifting community right now.  Dynamic warm-ups however can really help you perform better. Generally, performing the same or a similar movement without any weight or with less weight is recommended before your actual exercise and is always a great idea.
  9. Rest, rest, rest. Muscular adaptation happens while resting.  It will take a few days for your muscles to be ready to be worked again so don’t overdo it and try to work the same muscles two days in a row.
  10. Weights before cardio. Personally, I prefer cardio on a whole separate day from lifting weights but if time constrains make it impossible to do that then lift weights first and do your cardio after your workout. The reason for this is that you need to give your workout every bit of energy so that you can reach your goals. If you tire yourself out by doing half an hour of the elliptical then your workout will suffer.  If you are a runner and your run is more important to you then run first, but keep in mind that you might not progress as well in your weights this way.
  11. Never push through pain. If a movement hurts: stop right there! Do not keep going. Seek the assistance of a certified physical trainer, a physical therapist or a doctor before attempting any similar movement again.
  12. It is normal to be a bit sore a day or two after working out. This is called DOMS (delayed onset muscle soreness) and does not mean you are injured.  It can sometimes be very bothersome when one starts and new program but it will generally get better as you improve.
  13. See your doctor before starting any exercise program.
  14. Have fun. Set goals for yourself and try to beat them. Listen to music you like, chat with a friend.  It’s great to relieve stress on a barbell.
  15. Educate yourself. There are many great books and websites where you can learn the proper way to exercise. Please don’t do anything you read in “Women’s health” or those types of magazines. My favorite weight lifting book and “must read” for anyone serious about weight lifting is “Starting Strength” by Mark Rippetoe http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1303716322&sr=8-1

Another great book is http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?s=books&ie=UTF8&qid=1303716364&sr=1-1

Thanks for reading and good luck. Push it hard.

There you guys have it! 😀 I have one of my workouts posted under the Fact or Fiction tab. This isn’t my current one but I was doing this around a month ago. I’ll update it soon enough. I hope this was helpful and informative for most of you whether you are a runner or gym rat like me 🙂

Source

  • Have you done any of these compound exercises before?

04/25/2011 at 10:45 am 54 comments

“Tone” Your Body

Happy Friday loves!!!  Glad you all enjoyed my WIAW eats of pizza and that marvelous Oreo pie! I told my boyfriend’s sister that her dessert became very popular and pleaded simply asked her for the recipe 😉 Needless to say it is in my possession! Click for the recipe

I had a fabulous breakfast today which consisted of another Fitnessista Cookie

I seriously cannot get enough of this cookie!

I wanted to share my opinion today on “toning” up your body. The reason I despise the word tone is because women use it in a very misconstrued way. You don’t tone, you build muscle. The reason we lift weights is to change the appearance of our bodies and become stronger. No one likes to be weak, well at least that’s what I thought until my friend told me that she wanted to lose her love handles but not build abs or look like me. Apparently I’m too muscular. Now that’s a first.

What’s the point of lifting heavy?

    • You’ll build muscle, which helps with fat loss in the long-term. A pound of muscle can burn about 20-30 calories a day. A pound of fat burns about 5 calories a day. The more muscle you have, the more calories you burn all day.
    • You’ll strengthen muscles and connective tissues which helps you perform better (whether in daily activities or physical activities) and reduces risk of injury.
    • You’ll preserve muscle mass as you age. We naturally lose muscle over time, unless we lift weights.
    • You’ll build stronger bones.
    • You’ll improve your flexibility, stability and balance.
    • You’ll feel better about yourself.

Source

Why wouldn’t you want to preserve muscle and and improve your health? Seems mind boggling to me. It’s very very very difficult (notice the 3 very’s) to looks like this:

Source

No average woman lifting weights will ever get like that.

  • Women who lifts weights become bulky and masculine [FALSE]

We do not produce as much testosterone as men and therefore cannot gain a huge amount of muscle by just lifting weights. Most professional bodybuilders like in the picture above take steroids in order to look like this.

  • Weight training will make you stiff [FALSE]

Weight lifting will actually make you become more flexible with a wider range of motion

  • There are certain exercises (crunches, sit ups, etc) that can reduce fat around a specific area (abs) [FALSE]

Wah wah wahhhh no you can’t spot train your body, sorry. I didn’t get the stomach I have by doing sit ups. To be honest, I hate sit ups. You need to have a well balanced diet and do compound exercises. For women, the stomach area is the last place fat will go away so you gotta really work for it.

  • In order to lose fat I only need to do cardio [FALSE]

Cardio is important but the truth is muscle is more active than fat. The more muscle you have the more fat you can burn.

  • Weigh training turns fat into muscle [FALSE]

That’s like saying I can turn a quarter into a dollar You can’t convert one into the other. You gain muscle and lose fat simultaneously.

  • Women should lift light [FALSE!!!!!!]

The body has no reason to change if you’re not putting enough resistance on your muscles. Lift heavy and go hard!!!

Being FIT is where it’s at!

This is me around 1 year after training with the workout routine my boyfriend made for me.

IMO I still have a long way to go but apparently I have too much muscle mass

Oh well to each his own 😉

  • Do you weight train?

04/22/2011 at 11:24 am 96 comments

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