Diet Soda & Artificial Sweeteners.....

I was reading an article on Yahoo, about diet sodas and artificially flavored beverages and foods that can contribute to higher risks of developing type 2 diabetes, (adult onset diabetes).  Some studies conducted show that when one drinks a diet soda, they will drink 2.8 glasses as apposed to 1.6 glasses for the non-diet drinkers.  The artificial sweeteners (IE: aspartame, Equal, Splenda), cause the body to think that calories are coming.  When they don't, the body craves more food; especially something sweet.  This will usually make a person eat more.  Here is my stance as of right now.  I am very conscious (maybe a little too much), of what I am eating and how many calories, (and what type of calories) I put into my body.  I find Diet Coke to be one of my favorite treats and ways to relax and enjoy my weekend, or a lame day.  I limit my intake to only 12-24 oz a week and don't feel as though I am addicted to it.  I also LOVE the affects of caffeine.  It is one of my best friends!  I think artificial sweeteners are harmful to the body, BUT, I do consume them once in a while.  I would rather have a little bit of fake sugar than tons of real, yet processed white poison.  My number one choice for sweeteners is Stevia; 2nd is honey.  But I do occasionally ingest aspartame (gasp) and I feel like there are worse vices out there.

If you're interested, here's a little info about the most commonly used artificial sweeteners out there.  DISCLAIMER:  I am not an expert on these and some of this is just my opinion.  I could eat sweet stuff all day and I am currently trying to get the taste out of my mouth. Period.

Saccharin: One of the oldest artificial sweeteners used to sweeten some diet drinks, medicine and toothpaste.  Although it is approved by the FDA, it has been under some health scrutiny and I steer clear of this one.

Aspartame: This is what Equal is made of.  It's used to sweeten diet drinks, yogurts, protein bars, gum and baked diet goods.  Notice on labels "contains phenylalanine."  This sweetener is also FDA approved but people with PKU (a metabolic disorder) should avoid it. Some people can detect a very unpleasant after taste with this one.

Splenda (Sucralose):  Also FDA approved, Splenda can cause GI problems, blurred vision, allergies and weight gain (not 100% proven however).  Splenda is in nearly everything now-a-days.  The claim that it tastes like sugar because it comes from sugar has taken over.  This sweetener like the others could be harmful, but so is straight up sugar.

Stevia:  A sweetener found from a bush is South America, not produced in a laboratory like the others, is not found to be at all harmful.  This one is not FDA approved, but I don't always trust government pharmaceutical companies anyway.  I use Stevia daily and love it!  (I love these.)

WEIGHT: 127.6 (exactly the same.....awesome)
WORKOUT:
Monday:  12 mile run outside (cold and slick-8.54 pace)
Tuesday:  2 rounds of Lean Belly Workout, 1 round of Summer Fit
Wednesday:  6 mile run (treadmill-53 minutes-my bum knee is slowing me down)
Thursday:  4 mile run outside (freezing!  and slow-8.50 pace)
Friday:  Yoga
Saturday:  Murph Workout (49 minutes) + 100 lunges + some whole body lifts

Happy Superbowl Weekend!

Did you know that most people eat more calories on Superbowl Sunday than on Thanksgiving Day?!!  There's a lot of fatty appetizers, chips and dips, and snacks that are consumed mindlessly and usually without a plate.  Don't get me wrong, I love that food just like the next gal, but I dislike the frustration and belly-ache that meets me on Monday morning.

Here are some links to some healthy blogs that I like.  Have an open mind and see if you find any recipes that you just can't live without.

Sugar Free Mom
Chocolate-Covered Katie
Detoxinista

What am I eating for the Superbowl you may ask?  I'm gonna load up on veggies and greek dip, shrimp, a sweet potato & black bean chili (from chocolate covered katie), and some yummy chocolate fudge cookies (from detoxinista) and probably some dark chocolate.  Keep your fingers crossed for me-I get pretty weak with temptation staring me down for hours on end.

WEIGHT:  127.6
WORKOUTS:
Monday: 10 mile treadmill run (blah-blah-so sick of the treadmill)
Tuesday:  Brady's crossfit circuit + 1 round Summer Fit
Wednesday:  7 mile treadmill run (58 minutes)
Thursday:  5 mile treadmill run (41 minutes)
Friday:  Yoga
Saturday:  300 workout + 2 rounds of Armageddon + 3 miles (23 minutes)

Darn weight is so stubborn.....I feel as though I am working my tail off and have been for nearly 6 weeks.  Does it really take this long to work off 2 weeks of bad eating.  I wanna swear (only in my head:))  Anyway, frustration and slow weight-loss is sometimes all part of the plan.  Keep going!  Trust in the system!  Right now I am deciding that my awesome workouts where I am pushing myself and getting stronger, (both physically & mentally), and clean eating is enough to put me on top of the world.  I am letting go of a bad mood just because my legs are looking like sausages in my skinny jeans.  I am telling myself nothing but good things today and for the rest of the week.  I'm over it!

one year ago.......
two years ago.....

Small things that can equal big gains....

Doing some (or all) of these little tips listed below can increase your metabolism, curb your appetite and accelerate your weight loss efforts:

1. Drink 8 oz of water upon waking,  and 8 oz of water before each meal.  Drinking water can energize you in the morning, fill you up before you eat and even stop hunger pangs for about 15 minutes when you are super hungry.

2.  Stand more throughout the day.  Even better, walk more throughout the day.  Standing and walking more often can burn more calories than sitting.  You are even better off if you were to move your body more all day as opposed to running 5 miles every morning and then sitting for the rest of the day. 

3. Eat 30 grams of protein within 30 minutes of waking.  This 30/30 rule allows your metabolism to rev first thing in the morning and fills you up.  If you can't get it within 30 minutes of waking, at least get about that much protein with breakfast for maximum benefits. (Read more here.)

4.  Drink tea or chew sugar-less gum after meals. Not a fan of tea?  I like hot water sprinkled with cinnamon and vanilla extract.  Many people want something sweet after a meal and these options can help satisfy a sweet tooth. 

5.  Eat slower and eat only at your kitchen table.  Eating slower can help the brain register when your stomach is full.  Eating at your kitchen table without as many distractions, (ie: tv) you can recognize when you are satisfied.

6.  Fill up on vegetables.   At mealtime, fill half your plate with vegetables.  The fiber and bulk of the veggies will fill you up big time and you will obviously eat less.

7.  Listen to Karen Carpenter everyday!  Doesn't she have the most soothing voice?  Doing anything that eases stress in your life will reduce cortisol levels.  Cortisol is the hormone that encourages your body to store fat. 

Weight: 128.8
Workout:
Monday: 7 mile run (treadmill)
Tuesday: 3 rounds of Spartacus
Wednesday: 5 mile run
Thursday: 10 mile run (outside in the snow & ice (9:37 pace)
Friday:Yoga
Saturday: Full body circuit, push-ups, pull-ups and sprints.

one year ago.......
two years ago......

A Watched Pot Never Boils....

Do you ever feel like you are doing so well with your fitness & nutrition goals yet the results are not there?  You've been eating so well, exercising and the darn scale doesn't budge or your thighs are fighting for more room in your jeans??  So frustrating!!!  What do you do?
   
     A. Throw your hands in the air and start eating all those foods you've been avoiding.
     B.  Dig in deep and keep going.

Obviously B is the correct decision.  Logically you know that you must keep on yourself and as Bob Harper says "trust in the process."  That is easier said than done.  When temptation is staring you in the face and you're feeling like a chubster, you may think what does it matter anyway.  I'm telling you now this is a lame mentality!  Weight loss is a leap of faith in my opinion.  It's hard work too.  So be patient, "trust in the process," and have faith.  Keep your thoughts, actions and life in balance, don't obsess and you will in deed be a fitter, healthier, more well-rounded you:)

WEIGHT: 130.6
WORKOUT:
Monday-  8 mile run (treadmill-64 minutes)
Tuesday-  Snowmobiling, Pilates
Wednesday- 5 mile run (treadmill-41 minutes)
Thursday-  Core Synergistics
Friday-  Yoga + Ab Ripper
Saturday-  Murph Workout *49 minutes* (100 pull-ups, 200 push-up, 300 squats) + 4 mile run (7.5-9.0 speed)

Eat like a Sumo Wrestler, look like one......

Pretty huh?!!  Did you ever wonder what these guys eat to have such massive size?  Not only do they consume nearly 20,000 calories a day, but they often take a binge-starve approach.  I have definitely fallen victim to this, albeit on a smaller scale.  So many times I have over-indulged, felt guilty, no, felt furious and then decided to eat next to nothing the next day.  What??!!  That is craziness I know & feel ashamed to admit it, but here I am, keepin' it real!! Time and time again I am humbled when I try to really skimp on calories after I pig-out.  It just doesn't EVER work.  The body is smart and when it's starving, it will hold onto the next food you eat, (cause you eventually have to eat!) and then it will nicely distribute it to all your problem areas in the form of flubber! 

What else does a sumo wrestler do to gain weight?  Here's a list; see if you are in a fat-burning state or a fat-storing state:

1. Eating the largest meal close to sleeping
2. Skipping Breakfast
3. Drinking beer with meals
4. Exercising on an empty stomach
5. Eating socially
6. Having a nap after lunch


WORKOUTS:
Monday:  45 minutes elliptical (very sore from Saturday)
Tuesday:  nil
Wednesday:  10 mile run outside (8.45 pace)
Thursday:  Kenpo Karate (P90X)
Friday: 20 minutes stairstepper, 60 min Pilates
Saturday:  80ish minutes circuits (Armageddon & 300 workout); 3 mile run

WEIGHT: 131.2

Happy New Year-Let's Get Serious!!!

It is time to be accountable with myself again.....and start working out again *sigh*  I told myself that I would not gorge on calorie-laden foods but alas, I caved.  With a hurt knee, four days in a cabin surrounded by everything you can imagine to eat, and a few extra pounds that kept my motivation low, I succumbed to the dark side.  My weight is around 131...this is not terrible people; it's just 8 lbs more than 2 weeks ago.  I don't even mind weighing a little more.  The thing that bothers me is the fact that I throw all my self-control out the frosty window and indulge more than is healthy.  I'm a little all or nothing so it's time to re-focus and start training for Boston!!

WORKOUT LAST WEEK:
Monday-nada
Tuesday-nada
Wednesday-3 mile treadmill run (slow-25 minutes)
Thursday-4 mile run (treadmill)
Friday-Yoga
Saturday-3 miles (treadmill-7.5-8.5); 1 round each Spartacus 2012, Spartacus, Summer Fit

What's the best way to get back on track after weeks (or months-gasp) of indulging?
In my opinion, a week of super clean eating can snap you back on track.  Personally, I like to do either a 24 hour fast or a few days of strictly vegetables and fruits.  If you fast (nothing but water all day long--it's hard!!) you will definitely feel awesome!  I find it's the best way to reset you mentally and cleanse your palate so you crave nutritious, whole foods and have less of a desire to put crap into your body. 

3 things to rememeber when starting a fitness/nutrition routine:
1. It is hard!!  After 2 weeks of lazing around, getting back into exercise really stinks and it's hard to feel week and sore and out of shape.....but hang in there!  You will soon start to acclimate and you will feel so much better after moving your body.

2. Do not go all out.  Start slowly and don't push yourself so hard that you feel discouraged and want to give up.  Daily, consistent practices lead to huge success.

3. Don't give up all your favorite foods cold turkey.  If you really love a certain food, plan to eat it on a designated day, like the weekend.  Don't keep it in your house to tempt you though.  If you love ice cream, eat healthyfully all week and go out and buy yourself a moderate serving on the weekend.  Deprivation is never good--empowerment is awesome!

Mediocrity Blows!

It's the holiday season and whoop-dee-do there's a lot of tempting treats out there that you will either enjoy for a few moments or will be working off at the gym or getting mad that your clothes are tight.  Is it worth it?  You have to ask yourself, do you want to sacrifice being lean and feeling great and in control or do you want to sacrifice those yummy eats?  Can you have your cake and eat it too? I say no, unfortunately not:(  So eat up this month and work it off in January or stay in control and be different from everyone else!! I bet you will enjoy the holiday's much more when you are feeling good in your festive clothes, in control of what you are putting in your body and knowing that your new year's resolution will not be to take off pounds!!  Good luck:)

Weight: 124.6
Workout:
MONDAY- 5 mile treadmill run; 20 minutes elliptical
TUESDAY- Core Synergistics
WEDNESDAY-5 mile run outside
THURSDAY-4 mile treadmill run; 15 minutes elliptical (nursing a hurt knee this week)
FRIDAY-Yoga
SATURDAY- 85 minutes of Spartacus & other puke your guts out circuit stuff!!!  (thanks Shantell & Jasmine-awesome workout ;-) )