BLOG 404 SIMPLE vs COMPLEX CARBS

 BLOG 404 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. 

BLOG 403 GAS

BLOG 403 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 402 BABY OIL

BLOG 402 BABY OIL

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.

BLOG 401 PHYSICAL APPEARANCE

BLOG 401 PHYSICAL APPEARANCE

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 influences.

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.

BLOG 400 BREAD

BLOG 400 BREAD

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 😊  

BLOG 399 DANDRUFF

BLOG 399 DANDRUFF

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.

BLOG 398 SKIPPING MEALS

BLOG 398 SKIPPING MEALS

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.  

BLOG 397 JUICING

BLOG 397 JUICING

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!!!!

 

BLOG 396 OVERUSE OF SAYING SORRY

BLOG 396 OVERUSE OF SAYING SORRY 

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 😊

BLOG 395 TURMERIC

 BLOG 395 TURMERIC

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.

 

 

BLOG 394 INSECURITIES

BLOG 394 INSECURITIES

Having self-doubt, questioning yourself, feeling a lack of confidence…. I’m sure we can all identify with bouts of feeling insecure. This could be something very minor like whether your top matches your shoes, or something major like whether your spouse is cheating because you aren’t “good enough”. This negative thinking can be debilitating and certainly impedes on the journey of becoming the best versions of ourselves. But it’s natural to feel this way from time to time. We just need to reel it in and know how to move forward because these feelings don’t validate truths. 

It’s human nature to worry about what other people think about us. As a business owner, I constantly am under public watch and have to remind myself that as long as when I turn the lights off when I go home and say that I gave my 100% today, then that’s the best I can do. We live in a culture that seeks approval. Meaning, recognition gives us value. 

It takes courage to face what we are insecure about. Leo Babauta from Zenhabits.net discusses the obstacles that a person may face that derive insecurities (https://zenhabits.net/insecurities/)

1.       Past criticisms. If a parent or other relatives criticized us while we were growing up, or if we were bullied, we’ve probably internalized.

2.       A negative self-image. When people criticize you over the years, you start to criticize yourself. All this criticism, along with unfavorable comparisons of yourself to others, results in a self-image that isn’t so great.

3.       Needing approval. The becomes a fearful cycle of need.

4.       Lack of trust. We learn not to trust other people to stick with us, to accept us, to see our side of things as understandable.

5.       Images in social media & the media. We compare ourselves.

6.       Not accepting things about us. 

 We have to forgive the past, know that the media is not 100% real, trust our intuitions, stop comparing ourselves, and accept ourselves. Certainly, easier said than done, but taking these thoughts and practicing them in good faith can lead to better outcomes. 

Clients come to me fully aware of their insecurities, but not quite ready to let them go. As we get stronger, more FIT, and develop relationships with me and others at the studio, we find an uplifting community of acceptance. That is the environment I create. After all, those who judge you are only there in your life for a moment, so move forward without them. There are certain aspects in my life that I don’t doubt or question one bit (like my work ethic and passion for fitness) so I thrive on these elements and focus on letting go of what transpires feelings of insecurity in my life. I ask you to do the same and I will do my best to help you with this.

BLOG 393 ALOE VERA

 BLOG 393 ALOE VERA

The gel from aloe vera has been used for thousands of years for its healing purposes. It is a type of succulent plant with many medicinal purposes. The gel inside the plant is gooey and thick, and it is most commonly used to alleviate sun burns and is consumed in juice form for its health benefits. The gel also makes the skin soft so many lotions have this ingredient. Aloe vera must be consumed as a supplement or as a gel; it is not found in food. Many people add it to their smoothies or shakes since by itself it doesn’t have a desired taste. It is a juice with no sugar.

There are a number of ways that aloe vera can be used. Aloe vera gel can help heal skin rashes, burns, dandruff, treat psoriasis, and help with damage to the skin caused by radiation. When taken in the form of juice, it has been known to work as a laxative. Aloe vera has also been linked to lowering blood sugar levels for those with diabetes. It has also been shown to lower cholesterol.  Aloe vera juice also helps reduce acidity in the body, keeping one’s pH in balance. This also can help take care of heart burn. Aloe vera juice compounds help control secretion of acid in the stomach. This plant is also very water-dense, so it is great for hydration. We need to stay hydrated to help detox the body. The liver functions best when it is hydrated. Staying hydrated improves liver and kidney health and is needed for exercise recovery. More water also helps alleviate constipation which aloe vera does because It contains enzymes that help with digestion. These enzymes help break down sugars and fats. It can help decrease irritation that might occur in the digestive lining of the intestine. Furthermore, this juice contains vitamins B, C, E, and folic acid. It also contains chromium, copper, calcium, magnesium, potassium, manganese, and zinc. It is the only plant-based source of vitamin B12.

Aloe vera juice has also been known to help keep acne away. It is a great source of antioxidants for your skin. It helps neutralize the effects of UV ray damage to the skin as well. Adding to its beauty benefits, aloe vera gel can be used as a lightweight moisturizer, makeup remover, makeup primer, and treatment for the scalp.

It is important to pay attention to what type of aloe vera you are taking. Be sure to read the labels for decolorized, purified, and organic. Unpurified has been linked to stomach cramps and diarrhea. Drinking 8oz per day has been shown to have these health benefits. Sometimes at home remedies are the greatest tools in our shelf of self-care. Like other gel that keeps the hair in place, aloe vera can help keep your health in its best place too.

BLOG 392 BROWN VS WHITE RICE

 BLOG 392 BROWN VS WHITE RICE

Rice is a popular grain that is a staple of many people’s diets, especially those in Asia. White rice is the more widely consumed type however, many have turned to brown rice as the healthier option. There are certainly differences in these two types or rice. Both are mostly composed of carbohydrates, with little protein and little fat. Brown rice has about 30 less calories per serving than white rice, but this small caloric difference is marked by other factors that differentiate which rice becomes the better health choice.

BROWN RICE

Brown rice is a whole grain. This means that is still has all its grains (fibrous bran, nutritious germ, and endosperm). This rice contains vitamins, antioxidants, minerals, and fiber. For example, 100 grams of brown rice contains 1.8 grams of fiber. It also contains high amounts of magnesium. Both of these nutrients help control blood sugar. It also contains a plant compound called lignan which helps protect against heart disease. Lignans lower blood pressure, reduce the amount of fat in the blood, and decrease inflammation. Brown rice does contain phytic acid, which is known for impeding the body’s ability to absorb other nutrients including iron and zinc. Phytic acid is known as the antinutrient. This type of rice also contains arsenic, which is a toxic heavy metal. Arsenic is associated with increased risk for type 2 diabetes, cancer, and heart disease.

WHITE RICE

The bran and germ are removed from white rice, making it no longer a whole grain. The gran and germ are the most nutritious part of a grain. White rice is also associated with empty calories due to its lack of nutrients. Unlike most grains, this rice lacks fiber (100 grams =  0.4 grams of fiber). Eating large amounts of white rice has been associated with an increased risk for diabetes. It is high on the glycemic (GI) index, so it does quickly increase blood sugar. On the GI index, brown rice is 50 whereas white rice is 89.

Sticking to ½ cup which is one serving of rice is no easy feat for rice consumers. It just pairs so well with well….everything. The Lifestyle of the FIT & Healthy knows when it comes to which type of rice is better for their health, all taste opinions aside, brown rice is the winner. In fact, there wasn’t much to say about white rice because it is just an empty carbohydrate. There’s always a catch right? The more informed you are the, better choices and tools you have to make for your health.

BLOG 391 LOW BACK PAIN

 BLOG 391 LOW BACK PAIN

Nearly 60-80% of the general adult population suffers from low back pain. Yes, that many of us. Annual medical costs associated with this type of injury is reported to be nearly $26 billion in the United States.  85% of male gymnasts have low back pain, as well as 80% of weightlifters, 69% of wrestlers, 58% of soccer players, 50% of tennis players, and 30% of golfers. When the joints are operating properly, when muscles are abnormally activated, and when there is malalignment with movement patterns, optimal muscle performance in the back is compromised.

Low back pain takes place when our spine is not in a neutral position. The low back might round or arch or one might lean forward causing this discomfort. This asymmetry can lead to pressure on certain disks from poor posture and the body communicates with its inflammatory pain response. Sciatica is very common, which occurs when the ruptured disc is placing pressure on the sciatic nerve that runs down the buttocks and then down the leg. Symptoms can range from a dull ache to a stabbing or shooting feeling. If this pain persists for more than 3 months, low back pain is considered chronic.

Movement that involves lifting, pulling, or twisting of the spine can contribute to low back pain. Continued carrying of a purse, bag, or briefcase can cause the low back to assist the upper body to hold the item. Many of us overstuff our bags. Less trips from the car to the house, mean loading up our arms to carry more. Being inactive then suddenly becoming active can make one vulnerable to this pain. Some people are inactive during the week then decide to play golf, surf, or play on their softball team on the weekends. This asks the back to twist and turn with little preparation. When you slouch, your back is supporting your upper body weight. Sitting is a main culprit for low back pain. A good tip for better posture in the seated position is to place the feet on a low stool. The discs in our back do wear and tear from injuries and aging. Being overweight is also added weight for the back.

Back pain can get better with a heating pad or nice warm bath. Bed rest is not recommended because this lack of movement only leads to further inflexibility and reduced muscle tone. Good posture is essential and that starts with strengthening you core, which are the abdominal muscles that actually do wrap all the way around the back area. Planking is a great exercise for this. When sitting, stabilizing the core is important which you can imagine pulling up a zipper on a jacket like pulling up the disks in your back to sit up tall. With the increased amount of sitting people are doing now, using a standing desk or exercise ball or a chair can be simple way to help with slouching. Try to avoid sleeping on your stomach which creates a natural arch in the back in this position that can cause you to wake up in discomfort. Keep an eye out for any shoes that cause pain either day of or day after being worn. Sudden twists and turns should be noted as well.

Body mechanics and movement patterns can be fixed. Use your legs not their back for lifting heavy objects, stays at a healthy weight, and makes sure you are conscious of your posture when sitting and standing. Let’s lower that painful 80% of suffering and take care of the bodies we are fortunate to be given.

 

BLOG 390 WEATHER RELATED JOINT PAIN

 BLOG 390 WEATHER RELATED JOINT PAIN

Ever feel like you can tell the weather forecast based on how your joints feel?? Remember when quirky Aunt Sally used to say, “My knees are hurting, must be a storm coming”?? In our adult lives, we now might relate to her wives’ tale. There may actually be truth to her statement. When barometric pressure changes in our body, weather forecasting becomes our new super power. Feeling increased pain before the weather changes is actually quite common in people with arthritis and chronic pain. Knees, ankles, elbows, and wrists are the popular trouble zones. When mother nature cries, so too can our joints.  

There are a couple theories that might explain this. Barometric pressure (air pressure) seems to be the common denominator. This is the weight of the atmosphere around us. Think of what happens to the body when you go up on an airplane.  You feel different sensations due to the change of air pressure. Our joints are like a balloon. High pressure makes the joint push against the body and the tissues aren’t able to expand. When this pressure drops, which is what happens before rain, hail, or snow, there is less air and pressure on the body. This causes the tissues to start to expand. We feel this pressure sensation as the tissues put pressure on the joints. The cold weather causes our muscles, ligaments, and tendons to stiffen up. Synovium is the lining of our joints which have nerves at their ends. The nerves become especially sensitive post-surgery, if you have arthritis or fibromyalgia, or if you have had an injury. Think back to the plane. Just like in the airplane, where the pressure in cabin is less, this can result in swollen feet.

Another theory is that the change in humidity and temperature might affect the pressure in our brain. From this, our pain receptors are affected and not doing their blocking job. This aligns with the theory that people with migraines experience weather related headaches.

This does not mean that people with this pressure meter of pain can be alleviated by living in an ideal climate. Even the most minute changes can affect someone. Your body adapts wherever it goes. Warmth can help joint pain, so when it is cold dressing in layers and using a heating pad can be helpful. Loosen up those joints through exercise, because the combination of stiff and cold joints, only worsens the problem. The winter month is not a time to stay cooped up. Those joints need blood flow to ward off pain.

Fortunately, weather related pain is temporary. It comes and goes. We aren’t mother nature, so the weather is not in our control. How we manage our pain is in our control. Taking an Epson salt bath can help or wearing compression socks are two easy options. Dressing in layers and keeping warm can also help and using a heating pad or electric blanket can assist with this. Most people find joint pain relief in warmer climates, so we want to replicate that warmth to the joints. Sitting in a sauna or hot tub can also be a good way to help relieve joint pain if in a cold environment. The key is not to allow your body to be shocked with temperature or pressure changes, which means packing or being prepared. Set yourself up for a better flight or better experience, and the quality of your adventure will be much improved.

BLOG 389 3rd HAND SMOKE

 BLOG 389 

We all know the hazards of smoking. The person actually smoking is at risk for many health problems. Secondhand smoke can lead to emphysema and lung cancer. But have you heard of 3^rd hand smoke (THS)?? This is the less visible type which consists of all the particles and chemicals that land on basically every surface in the smoking area. It can be on the person’s clothes, in their hair, on the floor, and on the furniture.

There are 11 types of chemicals that when left on surfaces, are considered carcinogens.

They’re all bad because these are cancer causing. “Off-gasing” is the terms for when the chemicals have landed on the surface but then release back into the air as gas. It seems toxins are released everywhere from cigarettes. These toxins can then interact with other chemicals in the environment. Toxins then are either inhaled, ingested (they land on food), or absorbed through the skin. Overtime, the toxins continue to accumulate and become more and more harmful. Let’s say a person smokes in their car, obviously these chemicals just keep piling up.

Children are the biggest victims of THS. Children sit and play on the floor. They put their fingers in their mouths and touch surfaces.

It is important to be adamant about not smoking in your home or vehicle to avoid THS. Studies have shown in a house left unoccupied for 2 months, these chemicals were still present. Acidic cleaners, especially vinegar, can help with some of the cleaning.

So what is the best solution to avoid third hand smoke?? Well, quitting smoking. Nicotine is highly addictive, and studies have shown it is nearly as addictive as heroin.

Smokers enjoy the “kick” from inhaling nicotine. The head change from nicotine entering the bloodstream, releases adrenaline and creates a euphoric feeling with dopamine.

Smoking doesn’t just affect the smoker. The cigarette residue remains on clothing, drapes, furniture, just to name a few surfaces. Opening the windows or turning on a fan don’t eliminate the problem. You don’t want to serve a nice dinner on a thirdhand smoke residue kitchen table. The best solution is to maintain a smoke free lifestyle. Even stepping outside to smoke is not the right answer. It is polite to share, but not when it comes to smoking and its plethora of harmful side effects.

BLOG 388 ANTIBIOTICS

 BLOG 388 ANTIBIOTICS 

Most people at some point of their life have been prescribed antibiotics by their doctor. This medicine helps fight against bacterial infections. They function to either kill or keep bacteria from reproducing. For best results, one should continue the use of antibiotics until the cycle is complete, even if they are feeling better. This medication will not help and should not be used to treat the flu, common cold, sore throat, or for a cough because these are not bacterial infections. The actual word “antibiotic” means “against life”. It is a drug that kills germs. This medication was discovered in the 1920s and prior to that time, people actually died from illnesses like strep throat. By the 1940s, antibiotics became more widely available and used, making surgeries safer and helping people live longer. Now, antibiotics are used to treat skin infections, dental infections, ear and sinus infections, strep throat, bladder and kidney infections, and whooping cough.

Our bodies are full of bacteria, both good and bad. Therefore, sometimes the use of antibiotics can cause digestive problems. The gut contains both the good and bad bacteria and taking antibiotics can cause nausea, abdominal pain, diarrhea, vomiting, and loss of appetite. This could mean that you are allergic to a particular antibiotic. It is also important to note that antibiotics can disrupt the efficiency of those who take birth control. Another downfall of this medication is that they are often readily over-prescribed and overused. Bacteria can adapt and resist this medication over time. It is always important to not skip doses, only take them when your doctor has prescribed them, take them for the full number of days prescribed, and don’t save them for later or lend them to someone else.

There are 7 main types of antibiotics. These include penicillin’s, cephalosporins, macrolides, fluoroquinolones, sulfonamides, tetracyclines, and aminoglycosides. Most of the time they have a trade name and brand name. A doctor will determine which to prescribe based on cost, dosing schedule, side effects, type of infection, and might even perform laboratory tests to decide which is best. Upon picking up the prescription it is important to read the directions and correctly store the medication.

Although antibiotics can do wonders, they are readily overused. The rate of prescribing can be somewhat disturbing. For example, the highest rate of prescriptions is 1.237 per person in West Virginia. In doing so, bacteria are learning how to ward of antibiotics. The CDC has now tracked nearly 20 strains of bacteria that have become resistant. Sometimes we have to let our own body fight the good fight and when symptoms become unmanageable, then the use of antibiotics can step in. The body is resilient and does not need to rely on extra help all the time. We have to pick and choose our battles.