Everyone Needs a Treat

Need a treat?

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  Going too long without a treat is impossible. And I doubt I am alone in thinking that way. For me, never indulging in a cookie or two, ice cream, or crackers or chips is not an option.

  I've found an all or nothing mentality doesn't work too well. I need balance and routine. Even in my eating habits.

  As careful, and as conscientious as I am about how I eat, I always find room for an occasional treat or two! I'd go crazy otherwise.

  Giving yourself a break, indulging -- whatever you want to call it -- is a necessity in order to stay with your day-to-day routine. Long term dieting, if that's what you wish to call it, isn't possible.

No Chemicals, Please
  How you indulge, and how often you indulge is key. When it comes time for your treat, be picky!

  Calories and fat are okay. Chemicals are not! I know, in today's world, this is tough. The readily-available stuff -- the candy bars, the potato chips, the microwave popcorn -- is the easiest to get our hands on! But it's also the most damaging health wise.

  Not surprisingly, there are non-chemical options. You just have to look a little harder to find them.

Unreal comparison.

  For those with a sweet tooth (like me), check out Unreal Candy. They 'reinvente' your favorite candy, and make it with 100% REAL ingredients. No artificial junk, no corn syrup, no hydrogenated oil, no preservatives, no GMOs, and 50% less sugar.

  Cleaned up junk food. Worth a try if you ask me.

  If you find yourself reaching for a candy bar, make it an Unreal candy bar. Or there's Newman's Own Organics cookies. Or Eden Organic popcorn.

  The point is: there are options. And they go beyond M&Ms, Ritz Crackers, Doritos, and Orville Redenbacher's Popcorn. They are non-GMO, no chemical foods.

  Our body knows how to process calories, fats, and sugars. It doesn't, on the other hand, know what to do with chemicals. When we take the chemicals out of our snacks, it then becomes about the quantity -- how much we're eating of it (check out the podcast linked below for Jillian Michaels' talk of her 80/20% rule).

  Long story, short: pick a version of  your treat of choice that is not loaded with chemicals and/or trans-fat.

 Many times, this conversation leads to diet talk: the fad diet everyone is trying at the moment, what's working for your friend, and so on. Everyone wants to know, 'what should I be doing; what's the best diet?' 

Fill up with whole foods.

The Best Diet
  There is no 'best diet' per se.

  What I find valuable about each diet-of-the-moment is that they allow me to learn a little bit more about nutrition. If you do some research on your own, and try to learn about the various (and they are wide-ranging) ways of eating, you'll find yourself becoming educated on each and every one of them.

  You learn about food, and how it fuels you. You learn what works for you, and how your body reacts to various foods. We're all vastly different, and therefore we all react to eating habits and diets in different ways. You learn to value the quality of food.

  And most importantly, at least for me, it truly allows you to realize a balanced diet, filled with as many 'whole foods' as you can fit in, is the way to go.

  Check out this blog post from Precision Nutrition for great information about diet specifics.

  It's realizing it's a lifestyle choice, not a diet. Being healthy isn't a destination, it's a way to live.

Fads Come and Go
  Diets, gimmicks, and the popular workout-of-the-year don't last forever.

  Excluding entire food groups (such as fruit), one macronutrient or another (carbohydrates, for example), or strict demands with how to prepare food (raw food diet) are impossible diets to stick with for a prolonged period of time, let alone your entire life.

A little joke I dug up.

  To restrict yourself in such an extreme way is not a sustainable way of life.

  While you might go low-carb or paleo for four or five months, and see great results. Inevitably, we start going back to a more 'normal' way to eat. Those restricted foods are added back in, and that's when we run into trouble.

  The basics -- the well-rounded, whole food, in-moderation advices -- will last through time. If 'healthy' is a goal, habits and lifestyles have to be adjusted to match that goal. Again, it's a lifestyle, not a diet.

  We've all heard it, and it's true: Cleaning up your diet, limited processed foods, really will make you feel better, and be healthier -- even when you find yourself wandering towards the junk food aisle!

  Be conscientious and thoughtful about how you are eating, but don't forget to give yourself a break every once in a while too! It will make you more successful in the long run.

LINKS:

Jillian Michaels Podcast 4/29/2013
Enjoy Foods You Love Without 'Cheating'
Food Babe's Non-GMO Snack Brands
UNREAL Candy
Newman's Own Organics
Precision Nutrition: the Best Diet

Altering Metabolism -- Foods and Habits that Influence Metabolism

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  When I want to learn something, I use it as an excuse to write a blog.

'In learning you will teach, and in teaching you will learn.'

  By explaining, by teaching, by writing a blog, it helps me gain a better understanding, a better grasp on the subject.

  Recently, I've made a few changes in my eating habits. Though, there have only been a few changes, I've found they've greatly affected my energy level throughout the day, and my overall 'feeling'. My energy levels are suddenly constant -- there are no peaks and valleys, and I generally feel better.

  So for me, that meant my metabolism has changed. The way my body is burning fuel has changed. It brought up the question: What is metabolism?

  People often say 'I have a slow/fast metabolism' But what does that really mean? To some degree, yes, we have a set metabolism. The levels of hormones our bodies produce are specific to each individual. That's why, comparison between people, in regard to metabolism and diet, is never a helpful strategy.

Metabolism
  Metabolism is our bio-chemistry, our hormonal makeup, our body chemistry. It dictates how our bodies burn fat, how many calories our bodies burn, muscle maintenance, how much fat you store or burn.

  Since our bodies synthesize hormones, we can affect them depending on our habits, and therefore, influence our metabolism. Certain hormones play a huge role in hunger, satiety, fat burning ability, and muscle maintenance.

  Simply stated, hormones help our bodies function properly. And depending on our goals, the foods we eat, and our day-to-day routines, can either positively, or negatively, affect our metabolism.

My plate has looked a lot like this lately.

  Certain foods and lifestyle habits are going to help create more of one hormone or another. So in researching how my body's metabolism was changing, I came across some helpful information. Here are some tips to decrease fat storage hormones, and increase fat burning hormones:

Insulin
  While I might be over-simplifying it, insulin is commonly referred as the fat storing hormone.

  Insulin's main job is to remove sugar (glucose) from the bloodstream, and convert it to something the body can use for energy. When we eat, (anything really -- a piece of bread, candy, a piece of fruit, or even protein), our pancreas produces insulin to convert it to usable energy. The more sugar we eat, the more insulin that is produced.

  One thing we don't want is a constant surge of insulin. An increase in glucose causes the body to store more body fat. More fat is stored, less is burned.

  Keeping our insulin levels as stable as possible is the goal. We can accomplish this by eating higher quality carbohydrates (complex carbs vs. simple carbs, whole grains vs. refined grains).

  Foods that are slow digesting (low GI foods), pass more slowly through the digestive system, gradually enter the blood stream, and keep insulin at a more consistent level. Slower digesting foods, or complex carbohydrates include quinoa, brown rice, whole wheat bread and pasta. High fibrous foods like beans, and vegetables and most fruits are also slow digesting foods.

  Fast digesting foods are those that pass quickly through your digestive system, and into your blood stream. Because they arrive so quickly, they drive up blood glucose levels causing insulin to spike so that your body can utilize the glucose. These foods include 'white' foods -- rice, bread, pasta, potatoes -- soda, most cereals, sports drinks, and candy.

  Limit the fast digesting foods as often as possible, and insulin levels will stay relatively stable throughout the day.

Nothing more relaxing than this -- Sardegna.

Cortisol
  Cortisol is most-commonly referred to as the stress hormone. It's also associated with triggering the 'fight or flight' response. When we experience stress, our adrenal gland releases cortisol. So obviously, the more stress we feel/experience, the more cortisol produced.

  Studies have linked cortisol to the storage of abdominal fat. And elevated, and more prolonged levels of cortisol in the bloodstream is also related to higher blood pressure, impaired cognitive function, decrease in bone density and muscle tissue, among other things.

  Cortisol is also known to leave us craving sugar and carbohydrates (which then lends itself to trigger the production of insulin).

  To naturally decrease cortisol levels: 1) sleep more (and keep a 'normal' sleep habits), 2) do any-and-every-thing possible to decrease stress (vacation, meditation, breaks in the work day, exercise).

  Find effective ways to manage stress. Easier said than done though, isn't it?

Serotonin

  Serotonin plays an important part in the regulation of learning, mood, and sleep. Known as the 'happy' hormone, serotonin has the opposite effect of cortisol. It calms us down, and helps drive down stress hormones. It also acts as a natural appetite suppressant.

  To encourage more serotonin production, eat folate (Vitamin B9)-rich foods. This includes:
lentil beans, garbanzo beans, dark leafy greens (kale, spinach), and asparagus.

  By changing my eating habits, my goal was not necessarily altering my metabolism. That was just an effect of altering my my diet. After reading these 'tips', you can probably guess my dietary changes came in the form of: more slow burning foods: less processed sugars, more legumes (beans), and a lot more vegetables.

  I am constantly amazed at the human body. And the way its functions and effects are interacted never cease to blow me away.

LINKS:

Jillian Michaels Podcast 4/15/2013

Complete Guide to Insulin

Foods High in Folate

Spot Reducing: A Fitness Fib

Dynamic/metabolic training will help you shed body fat.

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  Tone your arms in 10 minutes! Shrink your belly in 14 days! Pshhhhhhhhhh

  We've all heard it, and we've all tried it. But now is prime time to stop wasting our energy, and realize one thing: We can't spot reduce fat.

  Spot reducing, no matter how hard we try, is impossible.

  Don't think of this as me being negative, or a killjoy, because it's true. 

What is Spot Reducing?
  Spot reducing fat is saying, 'I want to lose weight in my stomach.' Or, 'I don't want to lose fat in my upper body, but I want to slim my legs.' Then we head to the gym and proceed to isolate our 'problem area', and do 1000 sit ups, 200 squats, or 800 bicep curls. We do this over and over, never see the results we are looking for, and get frustrated and discouraged.

Isolation training at its finest: the ab roller.

  Training by isolating only trains, or conditions, the single muscle we are working. It tones that muscle -- whether it'd be our abs, our triceps, or our legs. And that gets us nowhere in regard to burning the layer of fat we're trying to get rid of.

  Furthermore, fat does not convert to muscle. Ever. You have to burn through the fat, while toning the muscle. If there's five inches of fat covering your abs, your stomach won't look any more toned than it did prior to doing 1000 sit ups a day! 
  
Then, How Do We Tone?

Dips alone won't give you toned arms.

  Say, for example, we want to drop a little extra body fat on the backs of our arms, and tone up our triceps. I bet every single one of us just flashed to someone doing tricep extensions or dips.

  We can do all the tricep extensions, dips, push ups, you name it, our upper arms can handle, but it won't get us any closer to our goal.

  First and foremost, we must reduce our overall body fat.

  Slimming our physique is not easy. But the idea is relatively simple. In order to reduce body fat, we must be willing to work our entire body.

  Our workouts should be dynamic and metabolic. Metabolic workouts burn the most calories, and burned calories equal burning fat.

High Intensity Interval Training is the answer.

  Workouts that are 'metabolic' are workouts where we're simultaneously training multiple muscle groups. High Intensity Interval Training (HIIT), plyometrics (jump training), and circuit training are metabolic workouts.

  These training techniques are most effective because you burn the most calories during your workout, and continue to burn calories after your workout is over -- know as after-burn, or EPOC (excess post-exercise oxygen consumption).

  Cardio workouts (running, walking, biking, swimming) are other effective training methods that burn fat, but don't provide the after-burn that HIIT does.

  On the contrary, isolating one muscle group burns the fewest amount of calories -- another reason doing hundreds and hundreds of sit ups is the least effective way to trim your stomach.

Diet
  Secondly, we need to clean up our eating habits (not necessarily going on a 'diet'). Changing our eating habits means changing our lifestyle. It's a permanent change, not a change that last a week, a month, or a even a year.

  It's focusing on the quantity and quality of the foods we are eating. Most obviously, dump processed foods, as they wreak havoc on our metabolism.

The Science Behind It
  Finally, our bodies will lose/store fat where it is hormonally predisposed to. Generally speaking, women (or estrogen dominant people) store fat in their lower bodies, while men (or testosterone dominant people) store fat in their bellies.

  Yet another reason we can't spot reduce fat. It's based on our biochemistry and hormones.

Ignore the Gimmicks
  Those 'lose back fat' or 'torch belly fat' teasers we see in so many ads are dishonest! Forget the gimmicks and the quick fixes. More often than not, they're ineffective and a waste of energy and money.

  While it may be obvious, or something you've heard dozens of times, it bears repeating: adopt a sound fitness and nutritional plan! It will take time and dedication, but it'll be more fulfilling, and more permanent.

  You want more ideas? Just let me know!

 RELATED POSTS:

High Intensity Interval Training (HIIT) 

Tackling 2 Workout Myths

LINKS: 
Jillian Michaels Podcast 4/29/2011
Debunking the Myth of Spot Reduction

Fitness on the Go

Bags are packed, where are you headed?

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  I don't travel a ton. Sure, I'm away from 'home' a lot. But I would say I'm in a perpetual state of being 'home away from home', as opposed to traveling.

  When I do travel, usually it's long distances (across the pond, for instance!).

  Many of you travel on a regular basis for work, while some of you lucky ducks are able to travel frequently for pleasure.

  No matter the reason, traveling can put the hurt on your health.

  Flying is tiring. Being on a plane zaps your energy, and unless it's a short trip, it kills your day and puts you out of routine. Even road trips are exhausting!

  More often than not, once you get to your destination, you don't feel like doing much of anything. And do I even need to mention the selection of airport/plane food we have to choose from?

  While we might enjoy our destination once we arrive, it's getting there that provides us with some stumbling blocks. So today I offer up two websites that will help keep your health at the forefront, even as you travel!

Fitness While We Fly
  I've often wondered, usually during long, boring layovers, why there aren't gyms in airports. I know I would use it to pass the time during an extended layover, if one was available.

  I don't know about you, but I get a little stir crazy when I have to sit too long. After being on a plane for a few hours, and knowing I have to go back on a plane, the last thing I want to do is sit even longer. So to appease my nerves and my legs, many times I find myself walking the concourses. Whether I'm bored, tired of reading or listening to music, sometimes I just need to get up and move. Before I find myself stuck in the air again, I try to move my body as much as possible.

Usual airport 'entertainment' -- music and coffee.

  But wandering the airport terminal isn't exactly exciting either. Usually it just leads to stumbling into a Starbucks or an ice cream shop for an unnecessary purchase.

  For those of you who think like me, and long for airport fitness centers, apparently they exist. But we just never knew about them! Or I didn't, anyway.

  There's a website that posts listings of airport gyms, exercise centers, and fitness clubs that are either inside airport terminals, or within a short distance of the airport (in the US and Canada).

  I'm not so sure about the latter, however. I probably wouldn't travel outside of the airport to hit the gym between flights. It sounds too stressful (and who wants to have to go through security again, right?).

  But a fitness center or exercise classes, inside the airport? I'd be game for that!

  Instead of sitting in the airport lounge, wandering the concourse halls for hours, or spending gobs of money on airport food and drink, why not hit the gym? I think it's a great idea.

  I'd imagine they charge you a pretty penny for use of the gym facilities, but don't we already spend ridiculous amounts of money in the airport? This would be money better spent, and much better for us! It'd be a great mid-day pick-me-up, and a fabulous way to boost your energy during a long travel day.

  Nothing would make me happier than being able to squeeze a workout in while I'm killing time during a layover.

  Too bad there aren't a few more actually inside the airport (from glancing quickly at the website), and not a short taxi ride away. Maybe they'll start popping up more frequently in airport terminals, who knows!

  Obviously, airport gyms wouldn't be something I'd want to use every time I fly. Sometimes you do just want to veg out and take it easy. But isn't it nice to know you have the option?

  My next travel tip is something you can use once you've reached your destination.

Trail/Route Finder
  Imagine you're new to an area, and want to explore some hiking, biking, or running (even kayaking!) trails. Or maybe you're traveling, and want to get outside for an adventure day on the trails. Here's the website for you: http://www.trails.com/.

Searching for trails in Boulder, CO.

  Punch in the zip code you wish to search, and up pops a map with all the trails within short distance of the location.

  You're provided with the trail length, potential hazards, topography information, and a short summary. You're also able to view the trail map.

  If you find yourself in a rut, tired of doing the same trails and routes over and over again, this can be a great resource to help you find a new activity/route to explore.

  There's a similar website, from USA Track & Field, that allows you to search (by location and trail length) a huge database to discover new running/walking routes. It relies on users to add routes, so if you have a good trail in your city, add it to the collection!

  For me, if you're in an unfamiliar area, it's better to explore an already-proven route. You might not feel comfortable heading out on a run or a walk in an unknown place. But with these trail/route finders, you can do a little research before you head out, and see what you're getting yourself into!

  No matter if we're in the comfort of our own homes, or out seeing the world, our health should be near the top of our list of priorities. I think these two websites enable us to do just that. Pretty handy tools, as far as I'm concerned!

LINKS:

Jillian Michaels Podcast 2/4/2013

Airport Gyms

Trail Maps, & Hiking & Mountain Bike Trails

Search Running Routes 

No Fuel, No Burn

About to tackle a workout at Red Rocks Amphitheater.

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  We're tackling two workout myths today.

  One: There is no right time to workout.

  Whenever you can fit it in, is the right time.

Early Bird or Night Owl?
  There is, however, an ideal time to exercise. No, it's not a magic hour where you get a better workout, or see better results. It's actually just common sense: try to schedule your workout for roughly the same time every day.

  As with many things, our bodies adapt, they get conditioned. They get used to the exercise day after day, and will start releasing endorphins and hormones at that time, workout or not. It's during these times, you might see peak performances. So if you can, hit the gym at the same time each time you exercise.

  I've even noticed that with myself. I always find myself fitting in my workout at roughly the same time day after day. For a long time, I just thought it was my need for a routine. But boom, when the clock hits 11:30am, I feel I need to get moving.

  I've never been much of a morning person, and definitely have never been fond of morning workouts (I think I had one-too-many of those in my college days). If I have to (as in, there's no other time during the day), I will. But I don't really think I'm at my best during those early morning workouts. To go along with this thought however, maybe if I did it on a consistent basis, I would feel differently.

  Don't worry night owls, people who workout before 7am don't necessarily get bonus points, or any extra burn for their workouts.

  Whatever your magic hour is, try to keep it consistent. And of course, something is better than nothing! So do what your schedule allows, and get it done!

Red Rocks Boot Camp: I'm betting these people had breakfast!

Empty Stomach Workout?
  Two: exercising on an empty stomach is not beneficial. It does not lead to burning more fat.

  People who regularly practice this, rationalize it by saying, our bodies will move directly into burning fat for fuel since there's no blood sugar available. So naturally, we will end up burning more fat.

  In fact, not eating before a workout, or not having sufficient fuel in your body before you workout, often times leads to a less-intense session.

  Since your body doesn't have the necessary fuel, you're weak during your workout. And with a weaker, energy-deficient body, your workout might lack intensity and power. And a during a less-intense workout, you won't burn as many calories, both during your workout, AND after your workout (after-burn, or EPOC -- Excess post-exercise oxygen consumption).

  So ultimately, your calorie burn is less.

  Also, your body burns a percentage of sugar and fat no matter what. So, if your body has NO blood sugar available, it will turn to muscle for fuel, and burn muscle tissue. Essentially cannibalizing your muscle, and that's not good! Keep in mind, our bodies can't convert fat into sugar.

  Long story, short: make sure your body is fueled with, at least, a decent snack before working out!

  Hope these two bits of information help! Have a great weekend!

LINKS:
Exercise on an Empty Stomach 
Jillian Michaels Podcast 12/28/2012

Exercise Boosts Brainpower

High Intensity Interval Training.

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  I've always felt that exercise clears my head, and makes my mind sharper. But there seems to be some new research that actually backs those feelings up.

HIIT Strengthens Memory
  A study from University of Montreal tracked participants for four months as they followed a workout regimen that included: two 40-minute sessions of High Intensity Interval Training (HIIT), two 30-minute circuit weight sessions, and one moderate intensity workout per week.

  As could be expected, participants lost weight, decreased waist circumference, lowered insulin levels, and increased maximum oxygen intake. The new take-away however, showed that subjects saw a 10-25% improvement in brain functions such as speed, recall, and short-term memory.

  A more in-depth study is in the works to narrow down the effectiveness of interval training and weight training together, versus exercise in general.

  Physically speaking, HIIT (my first blog about interval training) is the most-beneficial, and most time-efficient way to exercise. But now there seems to be an added bonus to testing out HIIT!

Intervals benefit our brain!

Examples of (HIIT) interval training:
  Tabata: 20 seconds 'on', 10 seconds 'off' for eight total minutes.
  Timed intervals: Time on & time off depends on fitness level. If you're just starting out try a 1:2 ratio: 30 seconds on, 1 minute off, for example.

  If you're not doing a timed/ratio interval, there's a more precise way to gauge your exertion and recovery time based on maximum heart rate.

  When you're doing interval work, you want to work around 80% (or higher) of your maximum (this is HIGH intensity after all!).

To find maximum heart rate: 220 - age = maximum heart rate. For example, mine would be 220 - 32 = 188. In this instance, 80% of my maximum is 150 beats per minute (188 x .8). So when I am executing the 'on' portion of the interval, I want to ensure my heart rate is reaching at least 150.

  For the rest period, when your heart rate is back down around 60-65% of your maximum (for me 112-122), rest time is over. It's time to get back to work and start another interval!

To find heart rate: Find pulse on wrist or neck. I can never find it on my wrist, so that never works for me. But theoretically, you can find it there! Count the beats for six seconds, then multiply by 10 (or add a zero).

  Again, using me as an example, when I have 15 beats in six seconds my heart rate is roughly 150 beats per minute (you can check just after you've completed your interval to see if you're putting forth the right amount of effort!). And when I count 11 or 12 beats in six seconds my heart rate is between 110 and 120 beats per minute, so rest time is over!

  It may sound difficult, or too confusing, but it really isn't once you get the hang of it! Or you can make things really easy by using a heart rate monitor, but another gadget really isn't necessary.

  Try the intervals for 20 minutes. As you get stronger, and build better endurance, you can add time to your workout. Here are some more example interval training workouts if you're just starting out.

  Let me know if you see (and feel!) some results! And as always, don't forget to warm up and cool down!

  LINKS:

Exercise Boosts Brain Power

Jillian Michaels Podcast 12/1/2012

Cardio or Weights First?

Team workout in Germany.

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  You've made it to the gym, what should you tackle first? The weight room, or the treadmill?

  Even the experts can't agree. Many of them have different answers, and different preferences. But truly, the answer depends on what your goals are. What are you trying to accomplish in your workouts?

  Are you trying to get stronger, improve cardiovascular training, or lose weight/fat?

Train With Your Goals in Mind
  Ironically enough, your fitness goals will tell you what you should do first! If your goal is to become stronger, and increase muscle: hit the weights first. If your goal is to increase aerobic endurance, or lose body fat, perform your cardio first. 

  The ultimate, most-efficient way to exercise is to do both, cardio and weights, at the same time via circuit training. If done at a high pace and intensity, circuit training can be considered a form of High Intensity Interval Training (HIIT).

  The key to circuit training is that there is no rest. At least not the kind we're used to seeing. Never are you just sitting or standing (in between sets) idly doing nothing. Your rest time is active rest, either by moving to a different muscle group, or doing a cardio interval, as the muscle groups you've just worked, recover.

  By training in this fashion, your heart rate is always elevated, working both cardiovascularly and muscularly.

Weights First, Hypothetically
  If you prefer to focus on one thing at a time -- strength training and cardio separately -- it is said to lift weights first.

  You should do strength training first because at the start of your workout, there's more blood sugar available to burn through. Your muscles will have a more powerful contraction, resulting in a more powerful workout. You get the most out of your muscles by lifting weights first, and then finishing with cardio.

  Hypothetically, you burn through the available sugar (during the weight session), and during the cardio session, your body moves into burning a higher percentage of stored energy (fat). I say hypothetically because there really isn't much research to back up this assertion. 

Personal Preference and Consistency
  I also look at it like this: what do you prefer? What is your routine? In my opinion, whatever keeps you going on a consistent basis, is the right way to go.

  For me, I prefer to do my cardio first because I like my muscles and body to be warm when I start lifting and doing more-explosive exercises. But, I also am not throwing around extremely heavy weights either, so needing a high level of power isn't as necessary. I have not 'maxed out' (or anything close to it) in the weight room in quite some time!

First season in Sweden. 2008-2009.

  You also might find yourself skipping the second part of your workout (because you're tired from the first part, or are running short on time), so do whatever you enjoy doing the most, first. You're going to put a better effort into something you enjoy over something you despise!

  Likewise if results are most important to you, do what coincides with your goal, first. So if you do skip part of your workout, it's not the part that's the most important!

  I can speak from experience about this too. On the occasions when I do lift before running, I find myself lagging and wanting to cut my cardio workout short. And I always want to get a good cardio burn in, so I prefer to focus on my cardiovascular goals. 

  All in all, despite what you are good at, or what you like, it all comes down to what your goals are, and how much you value accomplishing those goals.

  If you have a goal to lose stomach fat, doing 1000 sets on the bench, or any other muscle-isolating lift, isn't going to help you reach that goal. And vice-versa: if you're trying to get more explosive muscles, running for hours on end on the treadmill isn't going to get you any closer to accomplishing that goal.

  Take a look at what you want to accomplish, and go from there!

 LINKS:

Weights or Cardio?

Commentary: Cardio or Weights?
Weights or Cardio First?

Jillian Michaels Podcast 10/14/2011

Pseudo-Health Foods

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  Many of us are trying to be more health conscious with our eating habits. Like anything though, there are trends that come and go, and in the realm of nutrition, it's no different. What are the fad foods of the moment? The super-foods, so to speak? The food that no one's heard of before, but will suddenly make us that much more healthy?

  Sometimes there ARE super-foods, or new discoveries nutritionally. But on the other hand, often times, we are misled.

  What foods are touted as being healthy, when in reality, they are high in sugar, calories, or fat (or all of the above), thus not 'healthy' for us at all? There's nothing more frustrating than being misguided by hype and public opinion.

  It's easy to get caught up in what the advertisements say, and what everyone else is saying and doing. Let's be honest, if it's popular, many of us think it's right, per se. So when we think we're doing ourselves a favor, or being 'good', we really aren't.

  Let's weed through the hype. Here are some foods that fall short:

  It's not that all of these foods are 'bad' for you. Many times it's the quantity of them can make them less-than-healthy.

  When all else fails, read the labels!

P.S. Bear with me as I teach myself how to use Photoshop. Hopefully I'll have some fun graphics for you to check out!

LINKS:
Jillian Michaels Podcast 11/17/2012
Daily Dose with Jillian Michaels

A Perfectly Timed Message

Another birthday celebration -- this time in France!

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  I woke up at 2 this morning. Not for a mid-night snack. Not to get up and go to the bathroom. And not for a glass of water.

  For good.

  I didn't plan on it that way, of course. But jet lag is still rearing its ugly head, so my eyes popped open at 2am like it was nothing. After roughly three hours of sleep.

  I turned on the BCS Championship game, and hoped that would entertain me for a while. But after Brent Musburger ever-so-gracefully talked his way into the realm of creeper status, and Alabama scored touchdown after touchdown, I had had enough football.

  I tried sleep again. But to no avail.

  So I flipped on a movie, and thought that might put me to sleep. Nope.

  When it became clear that sleep would escape me the rest of the morning, I started brainstorming. What could I do? Practice isn't until late this evening, so I have ALL day to kill. And when that day began before some had even gone to bed, no question, it was going to be a long day!

  What is the first thing I always do when I have time and energy on my hands? Run!

  I checked the weather. It wasn't too cold, and it wasn't too windy. Even though it was still dark, outside I went!

With Nana and my nieces -- minus one.

  Instead of my usual music playlists, I thought I'd turn on a podcast this go 'round. I had several of  Jillian Michaels' podcasts to catch up on, and I was in the mood to stimulate my mind a little, instead of drowning myself into music as I ran.

  One segment in that particular podcast struck a nerve. I had heard the ideas before, but it stuck with me as I ran. It was titled 'Failure Role Models'. And they talked about the many famous role models who had failed at various points in their careers (Bill Gates, Michael Jordan, Thomas Edison, Steven Spielberg, Steve Jobs, etc.).

  The second point they stressed during the segment was how important failure is in finding success. Through your failures, you learn. You alter your approach. You better yourself. You succeed.

Gearing up for a run in the cold!

  So many of us are afraid of failure. If you stop trying, simply to avoid failure, you're failing. All those people listed above, took a chance. They put their necks on the line over and over, til their goals came to fruition. And now look how they are regarded.

  'There's only one true failure, and that's never trying.' If you never try, you'll never accomplish anything. It's the safe way to live. Not trying. Not engaging.

  People fail over and over, all around us. Everyday. So it shouldn't be that scary. They pick themselves up, brush themselves off, and try again.

  That was my take-away during this morning's run in the dark. So I guess I can look at my jet lag as a blessing in disguise (for today, anyway). Because I don't know when I would have gotten to that podcast otherwise!

  As a new year has gotten underway, that is something I want to keep at the forefront of my life. Trying, engaging, putting my neck on the line, possibly failing -- both off the basketball court and on.

  You should try it too!

LINKS:

Jillian Michaels Podcast 11/10/12

Children in Crisis: Kids & Our Food System

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  I've made my feelings on the US Food System fairly clear during my 15 months writing Sabrina's Crossing.

  Unfortunately, the problems go beyond what we are putting on our plates for any one meal. And they go much deeper than any one individual.

  Our system is broken at the core.  

  I recently watched the HBO documentary The Weight of the Nation, a four-part series that explored the obesity 'epidemic' in the US, and came away shaking my head.

  Part 3, "Children in Crisis" (the full video is below), examined the steadily rising obesity rates among America's children.

  The marketing of foods to children, the national school lunch program, and sugary drinks (soda and juices) were the prime focus.

  While I don't have kids myself, I can't help but see that there's a problem. We should not be seeing a country of unhealthy children; struggling with their weight as youngsters, and living an overall unhealthy childhood. As the documentary notes this "will probably be the first generation with a shorter life expectancy than their parents."

  Kids should not have to be on diets. They're kids! But with obesity rates tripling in just one generation, and rising chances of developing obesity-related cardio-medabolic disorders and side-effects (Type 2 diabetes, heart disease, asthma, etc), it's clear this is not just an isolated problem.

The Happy Meal. Sold by everyone's favorite ogre: Shrek.

  Yes, problems lie on the home front as well. But the blame cannot come down solely on parents. If it was just an individual problem, we would not be seeing rising rates across the board, throughout the country.

  As cliche as it may sound: kids are our future. We should be doing all we can do to protect them, and set them up for successes, instead of allowing them to be exploited. 

  The problem lies in our system. 

How Washington Has Gone Soft
  Instead of making strides in policy in recent years, either by overhauling school lunch programs, regulating what foods are marketed to children, or even a 'soda-tax', the food and beverage industry has won fight after fight at every level of government during the last decade.

  There have been attempts to go healthy, but we've failed thus far.

  In late-2010, the Healthy, Hunger-Free Kids Act was signed into law by President Obama. The act instructed the USDA to develop higher nutrition standards based on recommendations from the Institute of Medicine. It was to invest more money than ever before into the school lunch program, and other food programs for children.

Pizza and fries. A common lunch at school.

  The act would immediately increase the quantity of fruits and vegetables served, limit french fries to only be served two times per week, require grains served be whole grain, and reduce saturated fat and sodium in lunches.

  But less than a year later, the bottom fell out. Remember the 'pizza as a vegetable' debacle last November?

  Congress took huge steps backwards with a spending bill that essentially nullified the Healthy, Hunger-Free Kids Act. By keeping french fries on the daily menu, allowing pizza to be classified as a vegetable, and delaying the requirement of whole grains, Congress failed our children.

  In 2011, there was an effort to develop one consistent set of nutrition standards regarding food marketing to children. Standards set by experts, not dictated by manufacturers and advertisers. Congress created the Interagency Working Group on Food Marketed to Children (IWG), which was made up of experts from the CDC, FDA, USDA, and FTC.

A healthier, more well-rounded lunch. What it should look like!

  The IWG was tasked with improving the nutritional profile of children's diets. In July 2011, they proposed principles that would lower the levels of sugar, salt, and fat in the majority of foods marketed to children.

  Once the food industry got wind of the healthier proposals, there was huge push back. A joint hearing was called in October 2011 where there were complaints of policies going too far, and 'declaring war on many healthy products'.

  The food industry won out again. After the hearing, Congress declared that the IWG completely withdraw their recommendations, and 'conduct a study, and report the findings to Congress'. As of March 2012, no further progress has been made on the IWG study.

  In 2010, First Lady Michelle Obama's childhood-obesity campaign went from criticizing food makers to only promoting exercise after lobbyists weighed in with their opinions, and more-importantly, their dollars.

Self-Regulation

Michelle Obama's Let's Move program

  Health experts have compared the tactics of the food industry to those used by Big Tobacco to fight stricter regulations. The most popular argument is to allow the food industry to regulate itself. The companies themselves decide what is, and what is not, healthy food. 

  I've talked about food labeling tactics before. Such as making health claims on sugary cereals. That comes from self-regulation.

  The food industry's interests do NOT lie in protecting children, or our overall health.

  $1.5 billion per year is spent by the food industry marketing food products to children. Young children don't understand what marketing is and how it works. They see a fun cartoon, or their favorite character, and want the related product. Essentially the food industry buys our children.

  For example, the worst cereals nutritionally are the ones that are marketed most-aggressively to children.

  This is not a new discussion. For 30 years, there has been an active debate in Washington over whether or not we should limit advertising to children. 

  In many European countries (you knew I was going there), where obesity and diet-related disease rates are much lower, there are warning labels (France), food and beverage advertising to children bans (Sweden and Norway), and bans on TV ads, including celebrity endorsement, for candy and fast food (Ireland).

                                                                       Who's responsible for getting us back on track?  

What child doesn't want Cookie Crisp for breakfast?

Yes, there is personal choice and personal responsibility. But there is also such a thing as social responsibility. 

  We encountered the same strong push back and roadblocks in regard to smoking, public health and the tobacco industry. But look how regulation and tobacco/smoking is looked upon now. 

  I see our food industry in the same light. And it's just as serious of a problem, if not more-so.

  Here are two small examples of the quality of foods marketed to children: 1) In the breaded chicken and mozzarella Lunchable by Oscar Meyer, there are 80 ingredients listed. Shouldn't it be three: chicken, cheese, and bread? The other 77 ingredients accounts for processed junk.

  And who eats Lunchables -- kids!

  2) In strawberry fruit roll ups, the ingredient list doesn't even include actual strawberries. It's all chemicals, and it's all marketed to kids.

What do we do?
  We need to hold industry leaders and our politicians accountable and demand that the lack of regulation for the food industry be addressed. That we don't allow the big dollars influence school lunches. The health of the younger generation is too important.

  In the past 15 years, the percentage of new cases of Type 2 diabetes (what used to be called adult-onset) among children has from three to 50 percent. Since 1980, obesity prevalence among children and adolescents has tripled.

  What's more, a 2006 USDA report states that the percentage of children who are overweight has doubled and the percentage of adolescents who are overweight has more than triple. This has nothing to do with looks, and everything to do with health.

  Diabetes, high cholesterol, high blood pressure, and heart disease, what previously were 'adult-only' ailments, are now becoming more and more common in children and adolescents. These conditions arise primarily from poor diets and consumption of poor quality foods.

  We need to fix our system. It's more than personal choice and responsibility. Our leaders must get tough on the corporations, and we must tell the food industry enough is enough.

   In the meantime, exercise our right to make healthy choices. Educate ourselves about the food we put on the dinner table (and in the lunch box). We each can do more! 

  If you have the time, which I hope you do, watch "Children in Crisis", the third installment from HBO's The Weight of the Nation. And let me know your thoughts!


LINKS:
Kids Get Hooked Early and Often
How Washington Went Soft on Childhood Obesity
Congress to Kids: Drop Dead
Time to Stop Marketing Food to Kids
Jillian Michaels Podcast 9/15/2012
2006 USDA Report

Supermarket Sweep

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  Between sneaky food labels and grocery store-tricks, navigating our way through the supermarket can be a difficult task.

  I think a lot of us are making the effort. We're reading labels, we're being conscious of the things we are buying at the store. Or at least we're trying.

  But how many times have you looked at a box at the store, and had no idea what you're looking for? No matter how much we talk about it, deciphering food labels is still confusing!

  Why? Because advertisers and food companies play on the health-buzzwords of the moment, and adjust their packaging and advertising accordingly. They're trying to sell their product, and make money. Period.

  I listened to a few podcasts recently that had some great information in regard to helping us decipher those tricky food labels, and navigate through supermarket traps. 

Food Label Tricks
  Whole foods, fruits, veggies, etc, are at the top of everyone's 'eat right' list. But we also know how convenient, and readily-available processed foods are. Here are a few pointers in distinguishing between healthy options, what may appear to be a healthy option. 

• Local does NOT mean it's healthy

 - The phrase 'buy local' or 'locally produced' just means you're helping the environment because energy does not have to be used to ship products across the country/world. And buying local obviously benefits local farmers, who live in your own community. Since the food doesn't have to travel as far, nutrient content is greater because the fruits/veggies don't sit and oxidize. 

- Local does not mean Organic. At farmers' markets, don't presume just because they're LOCAL, that they're ORGANIC. Ask!! 

•  Gluten Free foods are not health foods

When zero doesn't mean zero.

- Gluten free does NOT mean 'healthy'. Production of gluten free foods have exploded in recent years, but they should not be the latest health rage. Gluten free foods are for people who are ALLERGIC to gluten, and suffer from Celiac disease. If you don't have Celiac disease, you don't need to be eating gluten free foods. Many times, gluten free foods are higher in calories, have less fiber, and are more expensive! 

• Trans Fat Labels

- We've all seen the label across the top of the bag of chips, or crackers: 'Zero Trans Fat'. But in actuality, there still can be up to a 1/2 gram of trans fat per serving. Most baked, packed goods (processed foods) purchased from the grocery store have trans fat. For example, a box of Ritz Crackers contains 14g of trans fat.

- Why all the hubbub over a half gram of trans fat? Studies show a strong link between consumption of trans fat and an increase in LDL (bad) cholesterol, heart disease, diabetes, obesity and depression. The American Heart Association says that we should have no more than TWO grams of trans fat per DAY. If just 3% of our daily calorie allowance comes from trans fat, we've increased our risk to develop heart disease by 23%.

Whole Grains, it says. We know better.

- The take home: stay away from processed foods and you'll steer clear of trans fat! If you see 'hydrogenated' ANYWHERE in the ingredients list, there's trans fat. Put it back on the shelf. 

• Whole Grain/Whole Wheat Labels

- It needs to say '100% Whole Grain/Whole Wheat' NOT just 'Made with whole grain'. If it's 'made with' there can be just a fraction of actual whole grain used. 

• Natural food label

- I did an entire blog last year on the Natural food label. It's completely unregulated, and honestly, doesn't mean a thing. Natural is no healthier than a product not labeled  'natural'. But it surely will cost more.

  For the food companies, it's all about making a profit. They will do all they can to keep their production costs down, all while telling us their product is healthier than the competition's. Even if that means playing on words, looking for loopholes, and tricking the consumer.

Click to enlarge.

Navigating the Supermarket
  There are two supermarket tips many of us have already heard. 1) Stay on the perimeter of the store -- because the refrigerated/produce sections are on the periphery; while processed foods are in the center aisles. And 2) Never go grocery shopping on an empty stomach.

  While those are helpful, the following tidbits are a little more specific, and hopefully will keep us on the right track!

  - Can you categorize the food into either a) Animal, b) Vegetable/Fruit or c) Mineral? For example, what is a chocolate chip cookie? Or a Cheeto? If you can't put it into one of those three categories, it's not food! It's chemicals and artificial ingredients, also known as, processed.

  - Make the cashier work! Things with bar codes = no. Those are processed foods. Things the cashier has to enter-in numerically = yes. That's produce.

  - Go with a gameplan. Don't buy things that aren't on your list.

  - Choose the shortest lines (obviously!). But studies have shown the longer you wait in line, where all those goodies are so nicely displayed, the more your will power is tempted, and the more-likely you are to buy those impulse items.

Navigating the supermarket can be tricky!

  - Invest in NUTRIENTS  not CALORIES. We complain that good food is costly. Instead of buying a bag of sweet potato chips or fries (at $3 a bag), buy sweet potatoes (at roughly $1 per pound). Broccoli instead of Cream of Broccoli soup. Buy strawberries instead of Smuckers jam. These options are 1) Less costly, 2) Less processed, and 3) More nutritious. Products in it's natural/original state are more healthful, and less expensive than when in the processed state.

  - Choose what you buy organically wisely. I've written previous blogs on the Dirty Dozen and the Clean 15. Produce that should always be bought organically (because of their thin skins, and the presence of pesticides and toxins on them), and produce that is okay to buy conventionally. Organic meat & dairy to avoid the anti-biotics and hormones.

  - Be wary of the natural food stores -- the Whole Foods of the worlds -- many times they grossly overcharge for certain products. Compare prices between markets. Sometimes Safeway has the same product for far less money. Pay attention, you'll be surprised!

  Do you  have any tips for avoiding supermarket tricks and money traps? Sharing is caring!

  Hope this was a helpful entry, at finding the true healthy buys, and keeping a few extra dollars from being thrown down the drain! 

LINKS:

Jillian Michaels Podcast 8/18/2012

Jillian Michaels Podcast 8/25/2012

5 Sneaky Supermarket Food Labeling Tricks