Monday, February 29, 2016
Sunday, February 28, 2016
BLOG 48 SIMPLE vs COMPLEX CARBS
BLOG 48 SIMPLE vs COMPLEX CARBS
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.
Saturday, February 27, 2016
Friday, February 26, 2016
Thursday, February 25, 2016
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Monday, February 22, 2016
Sunday, February 21, 2016
BLOG 47 CANDY CONSUMPTION
BLOG 47 CANDY CONSUMPTION
Oh that sweet tooth so many of us have. Dessert is a
tradition, a celebration, a reward, and a comfort. Having a treat seems so
perfect in that moment, but it can certainly come back to haunt us on the
scale. But people are eating candy every day, not just on Halloween, at
birthday parties, or special occasions. Candy is at every check-out stand, sold
year-round, and now comes in extra-large servings at a reduced price. Hence,
let me shock you with some candy information in this Blog…. enjoy.
Let’s start
with the fact that, “1 in 4 American adults will choose to have at least one
piece of candy every day of the week” (http://brandongaille.com/42-awesome-candy-consumption-statistics/).
And I do see this in the food journals, and yes, the fun sized, mini pieces do
count. Just having a couple even a few days per week does add up because, “The average amount of calories in a fun-sized
candy bar: 60-100” (http://brandongaille.com/42-awesome-candy-consumption-statistics/).
There’s something about that 3 o’clock hour that a little sugar just hits the
spot.
The candy
industry continues to thrive and we continue to buy. We certainly keep them in
business: “65% of the American candy brands have been around for more than five
decades” (http://brandongaille.com/42-awesome-candy-consumption-statistics/).
Here are some other statistics that might interest you (or disgust you): (http://brandongaille.com/42-awesome-candy-consumption-statistics/):
· The United States candy market is expected to
reach $35 billion by 2016.
· 1.) 51% of overall candy consumers purchase seasonal
or holiday candy.
2.)The average household will spend $44 just to purchase
Halloween candy.
· 3.) Americans buy over 120 million pounds of candy
for Easter.
So what
types of candy are we buying?? Here are the top sellers: (http://www.foxnews.com/leisure/2015/05/19/america-favorite-chocolate-candies/)
M&Ms come
in at number one, coming in at $406.7 million. They’ve been around since 1941
and interestingly, “M& Ms, which were names after their inventors Forrest
Mars and R. Bruce Murrie, were given to GIs serving in the World War II, and
the chocolates even went on a space mission in 1982” (http://www.foxnews.com/leisure/2015/05/19/america-favorite-chocolate-candies/).
Reese’s comes in at number 2, generating $398.9 million. Fun fact: “The company
claims if you were to line up the Reese’s sold annually, they would wrap around
the earth several times” (http://www.foxnews.com/leisure/2015/05/19/america-favorite-chocolate-candies/).
Snickers come in at third, generating $386.2, and “More than 99 tons of peanuts
go into making over 15 million Snicks bars each day, and each bar contains
around 16 peanuts” (http://www.foxnews.com/leisure/2015/05/19/america-favorite-chocolate-candies/).
Good old Hershey’s is next and generates $249 million. Apparently Hershey has
bought several of the other brands so these numbers don’t do the company
overall justice. Finally, there is the crispy covered Kit Kat, generating
$201.8 million.
Well, if I
want to stay positive I would say that we are providing many people jobs in the
candy industry. But don’t even get me on a roll with how much sugar children
consume. That is for an entirely new Blog. Sugar affects our bodies and
well-being and truly impacts our functioning. I like the recent quote I found
by Benjamin Franklin, “Few have died of hunger. Many have died of eating”. You
are all sweet enough so put that candy down. Don’t have it on display at your
house or in the office. Reward your fitness journey successes in other forms.
You didn’t earn candy just to turn around and have to burn it back off!!!!
Saturday, February 20, 2016
Friday, February 19, 2016
Thursday, February 18, 2016
Wednesday, February 17, 2016
Tuesday, February 16, 2016
Monday, February 15, 2016
Sunday, February 14, 2016
BLOG 46 WHY DID I BECOME A PERSONAL TRAINER??
BLOG 46 WHY DID I BECOME A PERSONAL TRAINER??
So I fit that stereotype in which I turned my passion into a
career. I grew up an athlete, starting with Biddy Ball in first grade playing
on an all-boys basketball team at Brengle Terrace Park in Vista. My parents
were the type that kept us involved and active. I tried everything… dance,
horseback riding, gymnastics, and piano. What stuck was softball, soccer, and
basketball. So from the time I was in the first grade until high school I
played all three sports. Then in high school I was turned onto running and
became a four year Varsity member of the basketball, cross county, and track
teams. I played travel soccer from about third grade until high school and
travel basketball from about seventh grade and all throughout high school. I
was busy, but I do think that busy children become successful people.
Let’s make it clear I was somewhat gifted athletically, but I
always wanted to be the best. So I practiced, and practiced, and practiced, and
practiced some more. My neighbors would tell you that basketball bounced from
sunrise until sunset every summer. If you wanted to be my friend you had to
rebound for me haha. I didn’t want to just participate, I wanted to rise above
the rest. Yes my dad is the “winningest” basketball coach in California
history, but guess what?? By the time he had practice with his teams and work
all day, he wasn’t the one telling me to go practice or chasing after my shots.
I asked him to write me a plan and then I would go outside and do it myself
even if it took three times longer because I had to rebound for myself. I went
to the gym before school and stayed in the evening too. I did receive a full
ride scholarship so it did all pay off. Truthfully, “hard working” summarizes
my personality.
Then after college I wondered a little bit trying to coach
girls’ basketball and see what career path I would take. I took the LSAT and
was accepted to a few law schools because I wanted to be a sports agent. But
then losing my mother threw me for a spin and I just didn’t know what path in
life I was ready for. About this same time my relationship with Carl was fresh
and evolving so I wasn’t sure where to turn. I decided to get my Masters in
Education with an emphasis in Physical Education and Health. I received my
California Teaching Credential while doing this. I was then hired at the local
gym to be a personal trainer and I started to substitute teach P.E. at various
levels. Either field offered the opportunity
to help others become more active and both involved fitness. As you know, I’m
not really the type to just stand on the sideline. I like to be active with
those I’m working with. So even when teaching, I always took a turn at bat or
ran a few laps with the students.
Fitness and exercise have been my escape, source of sanity,
and distraction. I am never bored and was never restless growing up because
activity can always be done, anytime, anywhere. I had an outlet when home life
wasn’t ideal, when both parents were working, when I was the youngest child and
didn’t have anyone to play with, and when socially I preferred to be alone. I
have always felt the power of endorphins and that I’m doing something good for
myself. The commitment to being fit has kept me away from late nights, poor
choices like drugs or alcohol, and I keep my eating in line knowing I need to
fuel my body. I love taking care of my body and have taken on the mission to
pass this was of thinking onto others.
Teaching in schools didn’t work out due to budgeting and the
districts, but personal training has always been my line of work. That one hour
with someone or when teaching a class means a lot to me. The fact that someone
has entrusted me and is coming to ME, lights a fire under me to help them
succeed. I have found that training isn’t just about physical tasks, but
involves forming lasting, caring, and respectful relationships with others who
are trying to make improvements in their lives. Strong bonds are formed and
I’ve found that the attention during that hour can be the most meaningful part
of someone’s day. For the mom who’s constantly trying to run a household, that
hour is her escape. For the business man working the corporate ladder, that
hour is a meeting with themselves to release stress and feel the blood moving. For
the person who never played sports or exercised, it feels really good to wake
up the body and accomplish feats you never thought possible.
Fitness is a way of life for me. My childhood mindset of
being the best at what I do is certainly how I run the studio. I may only be
able to control what goes on within my four walls, but I can provide the tools
and encourage activity. Each person’s fitness journey is unique, but that’s
what keeps the job interesting. You are your own worst enemy, your own greatest
cheerleader, and the person in control of every choice. Your health is
priceless and if I can make any positive changes whatsoever to help you become
the best version of yourself, then I know made the right choice by becoming a
personal trainer.
Saturday, February 13, 2016
Friday, February 12, 2016
Thursday, February 11, 2016
Wednesday, February 10, 2016
Tuesday, February 9, 2016
Monday, February 8, 2016
Sunday, February 7, 2016
BLOG 45 ALKALINE WATER
BLOG 45 ALKALINE WATER
Water is absolutely essential for our health. After all,
over half our body weight is made up of water. It leaves our bodies just as
quickly as it enters, so keeping hydrated is critical on our fitness journeys.
Recently, alkaline water has hit our grocery store shelves and is stirring up
some attention. So what exactly is alkaline water??
Let’s start with some terms that might be unfamiliar to some
of us. Truthfully, I didn’t even know what the word “alkaline” meant before
this Blog. To summarize, “Alkalinity and acidity are
measured on the pH scale, which is a scale from 0-14 that measures the
concentration of hydrogen ions in compounds from batteries to food. Neutral is
measured at 7.0, while acids are below 7.0 and alkaline compounds (or bases)
are greater than 7.0. Alkaline water is water that measures anywhere above a
7.0 on the pH scale” (http://www.fitday.com/fitness-articles/nutrition/healthy-eating/what-is-alkaline-water.html). Well, science and chemistry were never my strong subjects,
so I’m still a little fuzzy. The pH level of our tap water and other sources
can vary depending on location, but shoot, I drank out of the hose growing up
so what makes this water special??
Living near the alkaline water location
in Carlsbad, I see people stand in lines all time waiting to fill their jugs up.
I’m impressed by their efforts and as such, I wanted to know what the rationale
behind this work for water is. Advocates say, “It can neutralize acid in the
bloodstream, act as an antioxidant, boost metabolism, and even cure or prevent
disease” (http://www.fitday.com/fitness-articles/nutrition/healthy-eating/what-is-alkaline-water.html). Alkaline water contains alkalizing compounds which are “calcium, silica, potassium, magnesium,
and bicarbonate” (http://www.huffingtonpost.com/john-berardi-phd/alkaline-water_b_7762588.html). Many
people who drink this type of water also follow the alkaline diet which
involves eating less acid forming foods. Some of the foods that caught my eye
not to eat included most citruses, raisons, apples, wine, and cherries. Meats and
grains seemed to be okay food to consume. (http://www.acidalkalinediet.net/acid-alkaline-food-chart.php)
.
So the
overall idea is to create a more alkaline balance in your body by drinking this
water. However, our bodies already naturally keep our pH in balance. Critics
say, “Focusing on the pH level of our water is sort of beside the point.
Because if alkaline water is helpful, that might be due to the minerals it
contains rather than its pH level, per se. Also, keep in mind that overall body
alkalinity isn't always a good thing. For example, if you have a kidney condition, or you're taking a medication that
alters kidney function, some of the minerals in alkaline water could start to
accumulate in your body. In this case, high alkalinity might lead to negative
side effects” (http://www.huffingtonpost.com/john-berardi-phd/alkaline-water_b_7762588.html).
Proponents
say that alkaline water can improve our gut health. There are properties in the
water that can disinfect our systems. Maybe athletes should replace Gatorade
with alkaline water: “Because intense exercise spurs muscles to produce more
hydrogen ions than one can efficiently remove. Thus, acidity increases and
fatigue sets in. Drinking alkaline water might enhance the body's buffering capacity and temper the acidity, thus improving our performance. Note
that mineral supplements (calcium, magnesium, potassium) decrease cardio-respiratory stress
and blood lactate responses, while improving power output in endurance athletes. That's why
long-distance runners sometimes supplement with sodium bicarbonate. Alkaline
water may work similarly” (http://www.huffingtonpost.com/john-berardi-phd/alkaline-water_b_7762588.html).
Whatever
conclusion you draw from this Blog, keep drinking water. We have to replenish
our bodies, flush out the toxins, and keep our joints lubricated. So drink
up!!!! None of us can argue the benefits of water in and of itself. For me, my
gallon and a half of water per day keeps me running at full speed. As much as I
drink, alkaline or not, I know that water helps my body. One sip at a time,
just like one rep at time…. we are reaching our goals and working towards being
the best version of ourselves we possibly can.
Saturday, February 6, 2016
Friday, February 5, 2016
Thursday, February 4, 2016
Wednesday, February 3, 2016
Tuesday, February 2, 2016
Monday, February 1, 2016
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