So, That's a Serving Size? Or Is That a Portion?

  So, that big heaping bowl of ice cream you just stuffed in your face had how many calories? That's what the label said right? Well..... sorry to break it to you but if you are like most people, that "serving" you just inhaled was not an actual serving size at all!
 I always seem to come bearing the most welcomed news LOL.... and just in time for the Ever-Increasing Waistband Season!!! According to the Academy of Nutrition and Dietetics "A serving is the amount of food recommended in consumer education materials such as MyPlate. A portion is the amount of a food you choose to eat at any one time — which may be more or less than a serving." YEP, just because it fits on the plate, does NOT mean that is a "serving"!!!
  I found an article called The Portion Distortion Guide -A List of Serving Sizes from SparkPeople.com that has charts and graphs for "When choosing your portion, try to make it as close as possible to these recommended serving sizes."
with examples like "Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
Examples like One serving of Meat & Tofu is 2-3 oz cooked that's beef, poultry, fish, tofu which is the size of a Deck of cards. Beans are1/2 cup cooked, including beans, split peas, legumes it about the size of a Billiard ball. While Nuts & Seeds are only 2 Tbsp. This is for nuts, seeds, or nut butters or about the size of a ping pong ball. Sometimes it is easier to have that visual like a ping pong ball or a deck of cards for when you can't measure out a 4 ounce serving or we are just plain too lazy to portion properly. Yes, I am absolutely guilty of that and Yes, I know I am sabotaging myself and I could list 10 reasons why I have not been portioning like I used to but they are all useless excuses.... I am vowing to renew my dedication which I why I am working on this blog entry. :)
  Another reason I am working on serving sizes is to make sure I am showing my children healthy habits. It is not an easy job to police myself and do the right thing when the world surrounds you with fast food and no healthy options. Their school lunches are even junk! But, I am a firm believer if we teach our children now they will not make those unhealthy, life altering horrible choices we did. I want to save anyone from being obese and having to kill yourself in the gym and go through the feeling of being deprived and hungry when your health heads South and you have to turn your life upside down. It sucks!
  So, my children are learning to choose fruits and veggies over chips and cookies and to be honest, they generally gravitate towards these options now without any prompting at all. they are also learning the difference between being tired and hungry... and that is a HUGE accomplishment for my boys. No more mindless eating when they are up gaming!!!
  I absolutely agree with BuildHealthyKids.com when they say "Children are growing up without a standard reference point to determine appropriate amounts because most of what is served to them is too large a portion." I also like that their article highlights a problem with age appropriate sizing. "The USDA’s Food Guide Pyramid has determined the amount of fruits, vegetables, grains, meat/beans, oil and milk that needs to be consumed every day. It lists common serving sizes, but does not go so far as to recommend the amount to be eaten at one sitting for children.  Depending on the age of the child, the serving size will actually be smaller than what is listed until they reach a certain age. Below are some suggestions, but always use your child’s appetite as a guide for the amount they can handle at any one sitting."
and seriously people! does a website have to provide you with common sense?
*Fruit strips
*Gummy bear fruit snacks
*Fruit roll ups
*Only the first glass of juice counts for one serving; the rest needs to be whole fruit and vegetables
*Fruit flavoring
*Products that say on the front of the box that they have fruit or vegetables in them but when you check the ingredient list, it is far down. If it is not #1 on the list, it doesn’t count.
There are other GREAT tips and charts on this site you should absolutely check out!
 But, I did find another interesting site for consumers that mentioned the "FDA is also proposing to change the criteria for labeling based on package size. "We know that package size affects what people eat," Poos says. With the new requirements, more food products previously labeled as more than one serving would now be required to be labeled as just one serving because people are more likely to eat or drink them in one sitting. Examples include a 20-ounce can of soda, and a 15-ounce can of soup.To eliminate confusion, certain larger packages that may be consumed in one sitting or more than one sitting, depending on your appetite and inclination, must be labeled both per serving and per package in the proposed update. Some examples would be: a 24-ounce bottle of soda, a 19-ounce can of soup and a pint of ice cream. Currently, manufacturers are only required to provide the calorie and nutrient information per serving, and you have to do the math if you're eating the whole container. This dual column format—per serving and per package—would be required if a package contains at least two times the serving size and less than or equal to four times the serving size. "For a package more than four times the reference amount, which is used to establish the serving size, the dual column listing would not be required because these packages are larger than most consumers would eat in one sitting," says Mary Poos, Ph.D., deputy director of FDA's Office of Nutrition, Labeling and Dietary Supplements. . Manufacturers would be required to label these products per serving. Examples would be a 12-oz. box of cereal, a 4.5-oz. bag of potato chips, and a 5-oz. bag of cookies.
"We hope that updating the label in these ways would make it easier for people to be more realistic about the number of calories and nutrients they're actually consuming and to make healthier choices when choosing foods for themselves and their families," Poos says.
The proposed changes are available for comment in the Federal Register; visit FDA's official docket atwww.regulations.gov."

 I know that is something that may or may not help other adults set in their ways but I am hoping this kind of change may help my children and their generation.  

BMI, BFP, W-T-H Ratio.....WTH?

  I honestly never cared about BMI or my ideal weight. Because I had convinced myself that I was going to be huge the rest of my life. I never.  Bought into the BS excuse of being "big boned" or Ny of those others ridiculous excuses people spew from their mouths. But, when my blood pressure shot up and was threatening my life I knew something had to be done So, what is BMI anyway? Well, according to the CDC, "Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems."
  I think the term "fatness" is insulating but it is what it is. However, something I did learn is there is a difference between body-fat percentage and BMI. I did some reading and found the Self.com article "Body-Fat Percentage or BMI: Which Is More Accurate For You?" Very helpful.  It says, "Those digits can deceive, making you feel pudgy when you're not or giving you false slim-security.Use BMI or body-fat percentage (BFP) to suss out your true fatness. We've got the skinny on the way that's right for you......
Reality check: Body-fat percentage
Who it's for? Athletes or fitness fanatics who might be dubbed overweight by BMI because their muscle mass makes them naturally heavier. BFP is also a wake-up call for "skinny fat" women, whose BMI is fine but who, because their muscle tone is zilch, could have dangerously high body fat, which can increase the risk for diabetes, heart disease and other serious ailments. (Not either? Anyone can use it to gauge her body fat.)
How it works. The easiest way to get an accurate BFP reading is a skin-fold test. Calipers (they look like long prongs) measure thickness near your hip and at your thigh and triceps.Where to get it Many gyms offer the test gratis to members, or you can ask your doc to test you.
What your number means:
14-20%Oh, yeah! You're athlete-level fit.
21-24%Sweet. You're in great shape.
25-31%OK, but your health risks may rise; up your strength training. 
32+%You're actually obese (even though you may not look it).
Reality check: Body-mass index
Who it's for? Workout novices who need to lose a lot of weight in order to get fit, says Pete McCall, an exercise physiologist with the American Council on Exercise. As you shed major pounds, you'll see your BMI go down--an encouraging sign that you're on track. BMI also helps average-weight, average-muscle-tone folks get a snapshot of their health. (To know your actual body fat, you need to use BFP.) But if you're just looking to drop a size, skip this calculator. Replacing a few pounds of fat with muscle won't always change BMI, and you may think you're not progressing when you are, McCall notes.How it works The formula takes how tall you are and how many pounds you carry, then estimates if you're at a healthy weight.
What your number means:
18.4 or less Underweight. You actually need a little fat to be healthy.
18.5-24.9 Normal weight.You're in the zone.
25.0-29.9 Overweight. Health risks rise in this range.
30+ Obese. Time for a major body transformation!"

So, here is this number used by insurance companies and other businesses to gauge how healthy we are supposed to be. However, it's not accurate....well, that's helpful!
  NPR.org has a post titled "Top 10 Reasons Why The BMI Is Bogus" from July 04, 2009. "Americans keep putting on the pounds — at least according to a report released this week from the Trust for America's Health. The study found that nearly two-thirds of states now have adult obesity rates above 25 percent. But you may want to take those findings — and your next meal — with a grain of salt, because they're based on a calculation called the body mass index, or BMI. As the Weekend Edition math guy, I spoke to Scott Simon and told him the body mass index fails on 10 grounds:
1. The person who dreamed up the BMI said explicitly that it could not and should not be used to indicate the level of fatness in an individual.The BMI was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician. He produced the formula to give a quick and easy way to measure the degree of obesity of the general population to assist the government in allocating resources. In other words, it is a 200-year-old hack.
2. It is scientifically nonsensical.There is no physiological reason to square a person's height (Quetelet had to square the height to get a formula that matched the overall data. If you can't fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.
3. It is physiologically wrong.It makes no allowance for the relative proportions of bone, muscle and fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and fit, health-conscious movie stars who work out a lot tend to find themselves classified as overweight or even obese.
4. It gets the logic wrong.The CDC says on its Web site that "the BMI is a reliable indicator of body fatness for people." This is a fundamental error of logic. For example, if I tell you my birthday present is a bicycle, you can conclude that my present has wheels. That's correct logic. But it does not work the other way round. If I tell you my birthday present has wheels, you cannot conclude I got a bicycle. I could have received a car. Because of how Quetelet came up with it, if a person is fat or obese, he or she will have a high BMI. But as with my birthday present, it doesn't work the other way round. A high BMI does not mean an individual is even overweight, let alone obese. It could mean the person is fit and healthy, with very little fat.
5. It's bad statistics.Because the majority of people today (and in Quetelet's time) lead fairly sedentary lives and are not particularly active, the formula tacitly assumes low muscle mass and high relative fat content. It applies moderately well when applied to such people because it was formulated by focusing on them. But it gives exactly the wrong answer for a large and significant section of the population, namely the lean, fit and healthy. Quetelet is also the person who came up with the idea of "the average man." That's a useful concept, but if you try to apply it to any one person, you come up with the absurdity of a person with 2.4 children. Averages measure entire populations and often don't apply to individuals.
6. It is lying by scientific authority.Because the BMI is a single number between 1 and 100 (like a percentage) that comes from a mathematical formula, it carries an air of scientific authority. But it is mathematical snake oil.
7. It suggests there are distinct categories of underweight, ideal, overweight and obese, with sharp boundaries that hinge on a decimal place.That's total nonsense.
8. It makes the more cynical members of society suspect that the medical insurance industry lobbies for the continued use of the BMI to keep their profits high.Insurance companies sometimes charge higher premiums for people with a high BMI. Among such people are all those fit individuals with good bone and muscle and little fat, who will live long, healthy lives during which they will have to pay those greater premiums.
9. Continued reliance on the BMI means doctors don't feel the need to use one of the more scientifically sound methods that are available to measure obesity levels.Those alternatives cost a little bit more, but they give far more reliable results.
10. It embarrasses the U.S.It is embarrassing for one of the most scientifically, technologically and medicinally advanced nations in the world to base advice on how to prevent one of the leading causes of poor health and premature death (obesity) on a 200-year-old numerical hack developed by a mathematician who was not even an expert in what little was known about the human body back then."
  MedicalNewsToday, com says "Waist-to-height ratio better than BMI. Dr Margaret Ashwell, an independent consultant and former science director of the British Nutrition Foundation, explained at the 19th Congress on Obesity in Lyon, France, May 2012, that waist-to-height ratio is a superior predictor than BMI7 of type 2 diabetes and cardiovascular diseases.Dr. Ashwell said "Keeping your waist circumference to less than half your height can help increase life expectancy for every person in the world."Thus a 6ft-tall man should have a waist circumference of 36 inches or less, while a 5ft 4in woman's waist should not exceed 32 inches.The waist-to-height ratio should be considered as a screening tool, Ashwell added.Ashwell explained that BMI does not take into account the distribution of fat around the body. Abdominal fat affects organs like the kidney, liver and heart more severely than fat around the bottom or hips. Waist circumference gives an indication of abdominal fat levels.Dr. Ashwell and colleagues believe that the thought "keep your waist circumference to less half your height" is an easier one to hold on to that BMI." The article also says " An example of the biggest flaw in using BMI. Wrestler Steve Austin, at the height of his career weighed 124kg (252lbs). He was 6ft 2ins tall. His BMI at 32.4 would class him as obeseBody Mass Index' biggest flaw is that it does not take into account the person's body fat versus muscle (lean tissue) content.Muscle weighs more than fat (it is denser, a cubic inch of muscle weighs more than a cubic inch of fat). Therefore, BMI will inevitably class muscly, athletic people as fatter than they really are.A 6ft-tall Olympic 100 meter sprinter weighing 90kg (200lbs) may have the same BMI (26) as a couch potato of the same height and weight.A BMI calculation would class both of them as overweight.That calculation is probably right for the sedentary couch potato, but not for the athlete.The athlete's waist circumference, at 34ins, is well within "healthy weight" - if his height is 72 inches, his waist is less than half his height.However, the sedentary person's waist of 40 inches is more than half his height."
  So, to be honest I really could care less about my BMI. I just want to be fit and healthy. Lord knows I already have an obession with the scale! Yet, numbers seem to drive a lot of people. Be it for good or bad reasons, we fixate on numbers and hate ourselves for not being able to achieve the results we think we need to hit.
I will leave you with this final article that caught my attention on HealthStatus.com, "Frame Size, How Much Does It Affect Your Weight?" Which says, " Sometimes when you research a question, poof your answer is clear, defined, lots of material out there. That”s how I like it. This question was like searching for the Holy Grail. Not much information, not any studies proving definitively anything. Here”s what I found.An average adult has 206 bones in their body. People can have different number of rib bones and bones in their hands and feet that make doctors average the number of bones in a skeleton. Bones themselves can have different densities. We know this from people who have thinning bones due to Osteoporosis.The interesting thing that is substantiated on this quest is heavy people with a BMI over 33 never get Osteoporosis. They have greater bone density. Bone density is increased when you do activities that put stress on the bone structure like weight lifting or in this case carrying around excess weight.So is there truth to the heavy weight, big bones, big frame? Not really. Bone weight depends on how much a person”s entire body weighs. Bones make up around 15% of a person”s total body weight. While people do have different frame size, most who weigh too much for their height do so because of excess body fat. Body builders are the exception. Remember muscle mass weighs more than fat and lean muscles make you look thinner (so if you have lots of muscles you may weigh more but look thinner).Most weight charts take into effect your frame size. Many weight charts have 10 pound increments in each frame size; small, medium, and large. That is a 30 pound swing for any given height, so if you look at the chart and say to yourself, “I’m big boned and should weigh more than that”, well, maybe 10-15 pounds.  Being big-boned or small boned doesn’t justify a 20-25 pounds differential from a normal size person. If you are truly convinced you are not overweight just big boned. Buy a body fat scale. These scales can actually measure your fat percentage. But don't count on insurance companies changing your premiums; they strictly go by their charts. Remember to continue to treat your body with care so that it can help you to do all the things you enjoy."

Benefits of Sleep

 Okay, so my last post was on why it is important to stay hydrated and drink the right kinds of fluids. Thought I should probably write about the topic we all love but can't seem to get enough of..... The Benefits of Sleep.
  This world has started spinning faster, I am dizzy with how fast things fly by now days! My daughter will be 17 years old in 2 weeks and in just 40 days I will be celebrating my first Surgriversary! For those that do not know, Gastric Bypass Patients like to celebrate the anniversary of their surgery date because it is essentially when you have firmly restarted your life. I have had my ups and downs, roadblocks and speed bumps but I am learning (though very slowly) to just go with it. I don't like being lazy, taking a day off or letting anything slow me down. However, my body keeps telling me otherwise. I have been trying very hard to work on maintaining my hydration and eating a balanced diet but one thing being put on bed rest has done recently is made me restless. I want to be back in the gym, sweating my butt of literally and getting to my goal weight by December 25th. However, I don't think it is in the cards for me this time.
  I keep being told by multiple individuals to slow down, take a nap and rest. UGH! So, I have tried to humor them and stick to a very limited physically active existence FOR THE MOMENT. My family keeps saying I should catch up on sleep. I will admit ever since my kidney issues started, sleep is something I crave. Mostly, I think, because I despise daytime tv and since getting rid of cable, there is nothing good on over-the-air stations. which leaves me with time to research my blog topics or sleep.
 Which brings me to this blog post..... The Benefits of Sleep.
 Health.com has an article 11 Surprising Health Benefits of Sleep which lists out why "Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more." I am not going to copy them all down for you.... I know you're big kids and click the link if you really want to. LOL! But, the article does also say "Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
Dieters in the study also felt more hungry when they got less sleep.
"Sleep and metabolism are controlled by the same sectors of the brain," Dr. Rapoport says. "When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite."
 NOTE TO MY CHILDREN!!!! I have been telling you that the late night munchies you get is actually your body telling you you are tired!!!! LISTEN TO YOUR MOTHER!!!!
 Okay, now back to topic - hehehehe......
 Experts at Harvard have studies the benefits and say on their site that there are Consequences of Insufficient Sleep "Most people don’t get enough sleep. We are a society that burns the candle at both ends, a nation where people stay up all night to study, work, or have fun. However, going without adequate sleep carries with it both short- and long-term consequences.
In the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality."
 I always head online to WebMD.com to see their take on my topics and they did not let me down yet again, they say "Sleep More, Weigh Less" which grabbed my attention! "It's true: Being short on sleep can really affect your weight. While you weren't sleeping, your body cooked up a perfect recipe for weight gain.When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.
If this cascade of events happens a few times each year, no problem. Trouble is, nearly two-thirds of Americans aren't getting enough sleep during a typical week Yet experts agree that getting enough shut-eye is as important to health, well-being, and your weight as diet and exercise." WebMD also breaks it down into simpler terms, "Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s. Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin. Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food. Put the two together, and it’s no wonder sleep deprivation leads to overeating and extra pounds."
  So, I guess my 3 hour workout days would be more beneficial if I did manage to get the extra sleep I have been depriving myself for the last year. Guess, I honestly am afraid of falling into a lazy routine and the gym become a thing of my past! NOPE! Not going there!
  And just when you think that about sums it all up... here is a nice little loop built in for you... According to HealthDay.com's article Healthy Weight Loss May Bring Better Sleep, Brighter Mood "Dropping excess pounds may not only improve your physical health, it might also help you feel more awake and happy, a new study shows." The article also says "The research, presented this week (June 24, 2014) at the joint meeting of the International Society of Endocrinology and the Endocrine Society in Chicago, included 390 obese women and men who were assigned to one of three programs meant to help them lose weight through diet and exercise.
One group received usual care, in which they were given printed educational materials during visits every three months with their primary care provider. The second group saw their primary care provider every three months, and also had brief meetings with lifestyle coaches. The third group met with their primary care providers and lifestyle coaches, and also received meal replacements and weight-loss medications.
However, no matter which group they were in, participants who lost at least 5 percent of their weight after six months slept an average of nearly 22 minutes more each night than they had before, the study found."
  What it is alluding to is that we all need sleep - adequate sleep - to lose those stubborn pounds but when we do start losing the weight, it also increases the quality of sleep. So, the better we feel, the better we sleep, which means the more we can accomplish!
 OKAY! I am sold! NAP TIME IS GOOD!
 Well, I am going to do like I always do and keep reading on the subject.... let's see what else I can dig up!

Dehydration - More than just the need to drink more!

Most of the time you may not think about it unless it hits you and you are hooked-up to IVs..... yep, that's me. I am guilty! Most of people, HONESTLY, do not count the ounces of water they take in during the day. Heck, if asked people say "I drink a lot during the day...."yes, they drink 34oz or more of soft drinks and think they are "getting their fluids in" - ummm, NO! That crap doesn't count! I was given specific numbers to hit daily from my acceptable fluids list from a nutritionist and my surgeon. Before that, I honestly was oblivious about what I was consuming. Yes, there are things that may be liquid but they do NOT count for anything! other than adding sugar and empty calories to your diet! this includes Diet Sodas as well!
 But, what is Dehydration? According to WebMD's simple definition is  "a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and bodies than what we take in through drinking. We lose water every day in the form of water vapor in the breath we exhale and in our excreted sweat, urine, and stool. Along with the water, small amounts of salts are also lost. When we lose too much water, our bodies may become out of balance or dehydrated. Severe dehydration can lead to death."

The Right Kind of Fluids -
"Which Liquids Are Best? According to The best beverages to help you stay hydrated By Kathleen M. Zelman, MPH, RD, LD "For most outdoor activities, good old-fashioned tap water does the trick. If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink will provide carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassium, magnesium) in your sweat.Sports drinks like Gatorade, Powerade, and All Sport can give you a needed energy boost during your activity. They are designed to rapidly replace fluids and to increase the sugar (glucose) circulating in your blood.Read the label to determine which sports drink that is best for you. Ideally, it will provide around 14 grams of carbohydrates, 28 mg of potassium, and 100 mg of sodium per 8-ounce serving. The drink's carbohydrates should come from glucose, sucrose, and/or fructose -- all of which are easily and quickly absorbed. It shouldn't be carbonated, as the bubbles can lead to an upset stomach.Most sports beverages are well-diluted and contain relatively few calories. If the flavor of a sports drink helps you drink up and maintain hydration, by all means enjoy. If you're worried about the added calories, try diluting your sports drink with water or pouring it into a thermos packed with ice.
What About Fitness and Designer Waters?
"Fitness waters" such as Propel are lightly flavored and have added vitamins and minerals. The additional nutrients are meant to supplement a healthy diet -- not replace losses from exercise.
Fitness waters fall somewhere between the sports drinks and plain water. They contain fewer calories and electrolytes than sports drinks, but offer more taste than plain water. The choice is yours: once again, if drinking these beverages helps you stay hydrated, go for it.
Bottled water has catapulted to the top of the beverage industry, with sales of $8.3 billion in 2003. One of the fastest-growing segments of that market is designer waters.These "super-waters" are advertised as being enhanced with everything from vitamins, oxygen and glucose, to alleged fat-burning minerals. Keep in mind that the FDA does not require proof of this kind of claim. So think of these products as designer waters that serve the primary purpose of hydration and little more. Don't be fooled by the claims that some can promote weight loss!"

Acceptable Amounts of Fluids -
 I checked up on an article on dietician.com and found some interesting statements "Don't know who came up with the recommendations for 8, eight ounce glasses of water per day which would equal 64 ounces. There is no research to support this recommendation.Easier method is to pay attention to the color of your urine each time you urinate. (Urine that has accumulated in your bladder during sleep will be more concentrated and yellow. Otherwise, if your kidneys didn't concentrate urine during sleep, you would have to wake up to urinate.) After the urinating the first time after waking up, your urine should be colorless and odorless for the remainder of the day. This assumes that you have normal functioning kidneys and no bladder disease or infection."
  The article also says "Cold (40 - 50 degrees F) water is absorbed more quickly from the stomach. Also, if cold water is drank during physical exercise has the dual effect of also cooling the internal body temperature along with sweat produced by exercise. Since sweat is your body's way of cooling itself, leave sweat on your skin and you should feel cooler."
It is also important to notate that "Yes, it is possible for a person to drink too much water. It is called water intoxication. What happens is the sodium level in the blood reaches very low levels (because of dilution by excess water which can only be excreted in the urine, sweat or breath). This disturbs water balance in the brain, which can cause epileptic seizures and even death.Research has shown that a person can safely drink up to 10 liters of water a day. That would equal 10 one-liter bottles of water. An exception would be persons with kidney disease who are limited in the amount of water they can drink per day. Persons with bladder infections benefit from increasing their water intake."

Importance of Getting in the Recommended Daily Amounts -
 And as if the side effects are not bad enough on their own... it can be keeping you from losing weight too!!!! read this article "The Link Between Dehydration And Metabolism"
"When people are trying to lose weight and shred fat their main goal to long-term weight management should be to raise their metabolism (rate in which your body uses energy).  What most people fail to realize is that their hydration level directly affects their metabolism.
 Water is involved with almost every biological function in the body, so therefore your body’s metabolism slows down in a dehydrated state.  When your body does not have adequate amounts of water, your calorie burning machines (muscles) slow down dramatically.  Over 70% of your muscle consists of water, so when they are not fully hydrated their ability to generate energy is severely inhibited.
 Another important factor to understand is - your body’s ability to utilize fat as fuel is also restricted when you are in a dehydrated state.  Combine these two factors and you have one slow metabolism!
 The list of negative side effects to your metabolism due to dehydration is endless.  The effect of dehydration is often overlooked, and in fact it should be one of the priorities of any healthy eating plan.
 Taking in a sufficient amount of water, is the first step in assuring your metabolism is working at its optimal level.  You should be drinking a minimum of 2 litres of water each day, ideally closer to 3 litres (or 4 litres if you are exercising or have a manual job).
 Remember...your body can’t distinguish between hunger and thirst, so when your tummy is rumbling and you think it’s in need of food, it could just be telling you that it needs some water.  Have a big glass of water first and if you are still hungry 15 minutes later then have something to eat.  If you’re thinking my mouth gets dry when I’m thirsty, that’s how I can tell, then give this a thought...once your mouth gets dry and you feel thirsty, you are already dehydrated...therefore your body and your metabolism is already in a sluggish dehydrated state!"
 So how much should you be getting in daily? According to MyFoodDiary.com
 "There are many different methods for calculating daily fluid requirements.  However, a simple equation to help adults figure their fluid needs is that for every pound of body weight, you need about half an ounce of fluid intake per day.  For instance, if you weigh 140 lbs., simply multiply 140 by .5 to estimate your daily fluid needs in ounces, then divide by eight to estimate your fluid needs in cups per day, rounding up to the nearest full cup.  [example:  140 x .5 = 70 ounces; 70 ounces divided by 8 = 9 cups of fluid per day]
0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces
The other common way to calculate daily fluid needs is to base the fluid need on caloric intake.  1 milliliter of fluid for every calorie ingested.  Converted to the household measurement of ounces, your body needs .034 ounces for every calorie that you ingest.
0.034 ounces x Daily Caloric Intake = Daily Fluid Requirement in ounces
As you calculate out what your daily fluid requirements are, you'll probably realize that it is close to that common recommendation of 8 - 12 cups per day.  However, the above equations will give you a more accurate guideline because fluid needs vary depending on body size.  It's also important to realize that fluid requirements can vary dramatically under extreme conditions such as exercise, especially in hot and humid environments, and during illness associated with fever.  These situations require increased fluid needs."
  Another article called Hydrate, Hydrate, Hydrate went further to explain  "To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that “individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance.”According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.What about Sports Drinks?Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.General Guidelines for Fluid Needs During ExerciseWhile specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.Hydration Before ExerciseDrink about 15-20 fl oz, 2-3 hours before exerciseIf not acclimated to warm or hot environments or if you have been training over several days in this type of environment, we encourage you to put a little extra salt on your food at meal times to increase the sodium in the tissues to support muscle function.Drink 8-10 fl oz 10-15 min before exerciseHydration During ExerciseDrink 8-10 fl oz every 10-15 min during exerciseIf exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.Hydration After ExerciseWeigh yourself before and after exercise and replace fluid losses.Drink 20-24 fl oz water for every 1 lb lost.Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.Keep in mind that at any time during your workout in warm environments you feel dizzy, nauseated or “unsteady” or “not normal”, stop what you are doing, find a cool place, remove sweaty clothes, and begin to replace fluids. Cooler fluids are more palatable and seem to stimulate the desire to drink. DO NOT return to activity until all symptoms have dissipated and you are fully hydrated. Dehydration can occur in a short period of time or it can be incremental. Staying hydrated in warm weather should be a constant effort."

Long Term Side Effects of Dehydration -
 I started looking up the long term effects since I tend to spend most of my life not properly hydrated :( and I found an interesting article called "Dehydration a leading cause of diseases" Published Sep 09, 2013 
 "Dehydration inhibits the effectiveness of one’s lymphatic system and allows cellular waste products to linger and create further havoc. 
 Research has found dehydration to have a negative affect on one’s brain and can contribute to the development of depression. The brain consumes vast amounts of glucose that is delivered via the blood supply.
 Dehydration affects the amount of overall blood volume that in return affects the brain. 
 Mild to moderate dehydration can also cause headaches, diminish memory and impair one’s ability to think clearly. Proper hydration is essential for nerve function throughout the body.
 Nerves are sensitive and the body places a high priority to their health and maintenance. Once a nerve dies, there is no re-growth within the central nervous system. 
 Micro streams exist along the length of the nerves and transport nutrients along microtubules to where the messages are being transmitted. Dehydration can disrupt these messages, often resulting in the sensation of pain, fatigue, low energy, loss of muscle strength and poor endurance.
 Histamine is a neurotransmitter that plays a significant role in encouraging water intake during periods of dehydration. Elevated levels of histamine can also impact and contribute to asthma, depression and chronic pain.
 These conditions are often treated with anti-histamines and painkillers that essentially turn off signals of thirst. 
 Water makes up about 60% of one’s body weight. Obesity has been shown to decrease the percentage of water in the body, sometimes to as low as 45%.
 Chronic inflammation and dehydration can alter one’s metabolism and promotes weight gain. Weight gain is one of the leading causes of heart disease, diabetes and cancer. 
 The brain and kidneys regulate the amount of water excreted by the body. When the blood volume is low through dehydration, the brain responds by stimulating a hormone that signals the kidneys to reabsorb and recirculate water. 
 When the overall blood volume falls so does one’s blood pressure. Low blood pressure is a leading cause of dizziness and feeling like you may faint when you stand up. A rapid heart rate is also a sign of dehydration.
 The heart rate increases in attempts to maintain and elevate blood pressure. Excessive stress and strain on the heart can contribute to heart attacks and failure. 
 Cancer cells are produced normally in the body from birth to death. These mutated cells float around in the blood and can develop into tumours and masses.
 Cancer cells are flagged rejects by one’s immune system and they are marked for destruction. Dehydration reduces the overall volume of blood and lymphatic fluids that are integral in a healthy immune system response. 
 Dehydration and inflammation causes further impairment of one’s immune system and can contribute to what’s called autoimmune diseases. If you have an autoimmune disease, a person’s own immune system attacks healthy cells by mistake. 
 There are more than 80 types of autoimmune diseases and many share the symptoms of dehydration. Often, the first symptoms of an autoimmune disorder are fatigue, muscle aches and a low fever – all signs of underlying inflammation.
Hunger is a major side effect of dehydration.
 The vast majority of people get their only water intake through the foods that they eat. It’s important to avoid high-protein diets if one does not drink water or eat enough fruits and vegetables. Protein has significantly less water, especially highly processed and dried meats.  
 While it may be difficult to drink eight glasses water per day, water does play a significant role in maintenance of health and the prevention of disease."
 
Symptoms of Dehydration -
  The Mayo Clinic lists out sysmptoms for us
Mild to moderate dehydration is likely to cause:
Dry, sticky mouth
Sleepiness or tiredness — children are likely to be less active than usual
Thirst
Decreased urine output
No wet diapers for three hours for infants
Few or no tears when crying
Dry skin
Headache
Constipation
Dizziness or lightheadedness
Severe dehydration, a medical emergency, can cause:
Extreme thirst
Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
Very dry mouth, skin and mucous membranes
Little or no urination — any urine that is produced will be darker than normal
Sunken eyes
Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold
In infants, sunken fontanels — the soft spots on the top of a baby's head
Low blood pressure
Rapid heartbeat
Rapid breathing
No tears when crying
Fever
In the most serious cases, delirium or unconsciousness

"Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration."

   
ONE LAST IMPORTANT NOTE!!!!!!
WebMD also says:
  Call your doctor if the dehydrated person experiences any of the following:
Increased or constant vomiting for more than a day
Fever over 101°F
Diarrhea for more than 2 days
Weight loss
Decreased urine production
Confusion
Weakness

Take the person to the hospital's emergency department if these situations occur:

Fever higher than 103°F
Confusion
Sluggishness (lethargy)
Headache
Seizures
Difficulty breathing
Chest or abdominal pains
Fainting
No urine in the last 12 hours

So, I am working on real hard on getting in my fluids and educating myself on the warning signs....because I personally despise IV fluids!

Detours and Roadblocks

DETOURS & ROADBLOCKS
  I swear I have more roadblocks and detours pop-up in my way the more I try to plan and become focused! UGH! The more I try, the tougher my path gets. I know, I am whining right now but just trying to prove the point that I DO HAVE ISSUES TOO! I have never ever claimed to be an expert or to have all the answers when it comes to motivation, schedule juggling and just life in general!
  I recently challenged myself to lose 50 pounds in 100 days.... now I am down to only 45 days left :( The sad part is for the last 2 weeks (15 days) I have not been able to work out at all! we now have my boyfriend's 6 year old and 8 year old living with us which made us rearrange our schedules. But, to add to the new chaos, I got REALLY sick! Sick as in , I have had 2 surgeries in the last week and have more in the next week!!! Meaning NO GYM FOR KIMBERLY!!!! and for the next month at least! SO MUCH FOR MY GOAL BY CHRISTMAS :(
  But, that does not mean I am giving up completely. Truth be told, while laying hooked to IVs for 4 days I actually had time to think about my new plan of attack! I can't lift more than 15 pounds for the next 4 week, so between that restriction and the un-Godly pain I am in, I am very careful about pushing my limits for the foreseeable future. Yet, I am oddly inspired to make 2015 really count!
  I have planned several new blog posts to write on over the next few weeks.... why have I not posted while off work you ask? Well, truth be told I was depressed and slept alot to get through the endless days of pain. But, I am managing now and have even returned to work! So, I am going to start my research on my next post about Dehydration. Might even get it posted today! I have battled dehydration for the last year and have spent several days in the hospital because of it. I am being vigilent and trying to reverse the affects it has on my life and body as soon as possible. I will keep you posted. I mentioned have several other blog posts planned.These will cover topics from Meal Plans, Recipe De-Construction, Fitness Challenges, BMI, Food Politics and everything in between. So, my hope is that there will be SOMETHING in all my ramblings you can find benefit in.
  So, why did I call this short post Detours & Roadblocks? Well, it is the clearest way to describe the situation.... The road may contain Roadblocks making your original destination bumpy to get to but you can absolutely overcome it! Detours are when your path has been blocked and something is in the way of obtaining your goals, so you just have to regroup your thoughts and find a different way to obtain the results you are looking for. May mean going about the situation from a completely different frame of mind and opposite direction. Like not being able to go to my classes and do a strenuous workout for months but using minor weights and diet changes to keep on path all togther :) 
  So, I am off to knock over some of the annoying little orange and white cones telling me to slow down! Heck! They are still worth 15 points each and I am keeping score!

The Power of Protein!

  Everywhere you look packages on the store shelves are advertising "now with __grams of protein!" But, do you honestly understand why you need protein?  How much you should get daily? That there are different types of proteins and what kind you should be consuming? So, tonight we are going to break it down and make it a little easier to desifer the world of protein power!
First off, what are the benefits of a protein rich diet? Or maybe the better question is why do we need protein? According to the For Dummies site, they break it down pretty well by saying, "Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.” Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions."
  I read an article on the United Healthcare site  Do High Protein Diets Cause Weight Loss? By Kathleen Zelman, MPH, RD, LD "Adding extra protein to your meals may be the answer to successful weight lossLow carb diets have fallen off the radar screen but interest in pumping up dietary protein is robust. Awareness of protein as a weight loss aid is due to the emerging research on its hunger-satisfying properties. Emerging science has shown that protein may be able to satisfy hunger better than either fats or carbohydrates. Eating a diet rich in low fat or lean protein may be the answer to help you eat fewer calories and lose weight by keeping your hand out of the cookie jar.
Studies on protein
Scientists at Aberdeen's Rowett Research Institute have shown that a high protein, low carbohydrate diet is most effective at reducing hunger and promoting weight loss, at least in the short term."
  However, like in all aspects of our lives, too much of a good thing can have ill side effects. Advantages & Disadvantages of Consuming a Lot of Protein By Maia Appleby, NASM-CPT, Demand Media puts it simply by saying "consuming too much protein can cause health problems, including high cholesterol, gout and kidney disease." That article also says, "Most of the disadvantages to consuming large amounts of protein are due to problems with meat consumption. Replacing these foods with plant-based proteins such as beans and legumes reduces your risk associated with the saturated fat and cholesterol content of animal-based protein. Because plant-based sources are not as rich in protein, you would have to eat large amounts of them to maintain a high-protein diet; this may prevent you from getting adequate amounts of vitamins and minerals found in other foods."
  So, what are the different types of proteins? "There are different types of protein with different purposes. This article on bodybuilding.com will shed light on 7 types of protein, which are best and when you need it." And in the article WHAT TYPE OF PROTEIN IS BEST FOR YOU? 7 FORMS GET BROKEN DOWN! by Matt Weik, it explains them all...." Log onto Bodybuilding.com and do a search for Protein... What do you find? A list a mile long of different brands of protein. This article isn't focusing on the brand, more so on the type of protein. Yes, I said "type".Some of you might not know there are different types of protein with different purposes. Heck, there might be a few people out there who have never even looked at theingredients on a tub of protein.This article will shed some light on the subject and break down what type of protein you need and when. Timing and the right type of protein is the key when looking for the best results.
WHEY CONCENTRATE
Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.
CASEIN PROTEIN
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.
WHEY ISOLATES
Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
HYDROLYSATE PROTEIN
Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.
SOY PROTEIN
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery),arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), andBCAA's (help with recovery).Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up themetabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
MILK PROTEIN ISOLATE
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
EGG ALBUMIN
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night.
CONCLUSION
So as you can tell there are many different options of protein for you to choose from. My personal recommendation is start with something simple like a whey concentrate and see what results you get with that before you start buying something like the hydrolyzed protein where you will be spending considerably more money.Some people find concentrates give them great results and stick with that. Some people are lactose intolerant so they need something like a whey isolate.Whatever you choose, give it some time to give you results. Protein isn't a "feel" type of supplement-meaning unlike a stimulant, you aren't going to see and feel results immediately. Give it at least a month and then evaluate your results and go from there."
  Now, I am not here to tell you what to take or how much you should be getting in daily. I know I have been told personally by my nutritionist and surgeon that I need a minimum of 60 grams of protein daily. And my list has been shortened greatly to include only "complete" proteins like those found in meat, dairy, eggs, soy protein isolate or whey protein isolate. Sure, I could count the grams of protein found in other foods that are not considered "complete" but they are missing essential amino acids and I need to make mine count! Inadequate amounts of protein can affect even non-surgical weightloss people,. It appears in signs like, hair loss, brittle nails and slow wound healing. Also, as you lose weight, if your protein levels are deficient you will lose muscle mass instead of fat! No thank you!
  So, going back to what I learned in months of classes before surgey, you can increase your protein intake without choking down nasty protein shakes.  Granted, I like mine but I get that not everyone likes them. So, give these a thought:
●Double Milk - 8oz of milk and add in 1/3 cup dry powdered milk
●Add whey protein isolate or soy protein isolate powder to recipes
●Eat an omelet, scrambled egg or low-calorie yogurt
●Cottage cheese for a snack
●Spread tuna or chicken salad made with a hardboiled egg and low calorie mayo on low fat crackers
●Try tofu for meatless Mondays
●Use soy crumbles as a ground beef alternative
●Mix low fat refried beans with low fat shredded cheese
   I found an excellent site called the Greatist.com which says "There are plenty of reasons to eat more meat-free meals: They’re nearly always cheaper, lower in calories, and better for the environment. It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?  The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are calledessential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans don’t need every essential amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day. Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort. Still, some people want complete proteins in all of their meals. No problem—meat’s not the only contender. Eggs and dairy also fit the bill, which is an easy get for the vegetarians, but there are plenty of other ways to get complete proteins on your next meatless Monday." Click on the link for some great recipes and food options you may not have even known existed!
  Let me know what you think or if you have ANY questions, please hit me up! Goodnight!

Sugar Addiction or Just a Sweet Tooth?

Sugar addition or just a sweet tooth?
  If you have ever thought about how much sugar you are eating and tried to cut back, you have most likely been subject to some pretty intense cravings. I recall what it was like when I decided to kick my caffiene habit... ugh! It sucked! I recently started looking into sugar addictions and the side effects of too much sugar. I have 3 children, ages 16, 13 and 12. They are junk food junkies any chance they get. Mostly because they think I am depriving them of a normal childhood because our home is almost all "health" food. I know I can not have much more than 3 grams of sugar per 100 calories otherwise I suffer from some ill effects. But, if you take a look at the average American consumptions of sugar filled foods and soft drinks.... the quantities are out of control!
   According to ShareCare.com, they quoted Cardiologist Dr. Mehmet Oz, MD, as saying "The average person consumes 150 pounds of sugar per year–compared to just 7 ½ pounds consumed on average in the year 1700. That's 20 times as much! When typical slightly overweight people eat sugar, they on average store 5 percent as ready energy to use later, metabolize 60 percent and store a whopping 35 percent as fat that can be converted to energy later.Interestingly, 50 percent of the sugar we consume today comes from high-fructose corn syrup in fat-free foods like salad dressings and regular soft drinks." 
  "The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent. For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons -- or 25 grams -- of sugar per day.Many people don't realize much of the sugar they take in are "hidden" in processed foods, according to WHO. A can of soda may contain up to 10 teaspoons or 40 grams of sugar. A tablespoon of ketchup has 1 teaspoon of sugar." Per the cbsnews.com article titled World Health Organization lowers sugar intake recommendations from March 5th 2014.
  So, do you have any idea how many grams or teaspoons you are actually getting everyday? It can be tricky to calculate the actual amounts but honestly most people just don't care. They really don't! They make excuses like "I drank only 3 diet sodas today, so eating this will be okay" SparkPeople pose the quesion "Why Should You Care? Is Sugar Actually Bad for You? Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis. Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become."
  I have even found websites that compare Sugar to cocaine! There was even a interesting video on HuffingtonPost.com called "What's Worse For Your Brain: Sugar Or Cocaine?" By Abigail Wise from May 7th 2014. I included the link so you can watch it if you want. But the articles I found state sugar is 8 times more addictive then cocaine! That thought is scary to me!
  I have excellent self control when I comes to sweets (not bragging, just stating a fact) I don't frantically search through cupboards in a desperate attempt to fill my face with something sweet when i am stressed. However, I do still enjoysweets but, I have learned that I honestly enjoy a juicy pear or strawberries over a chocolate bar. Yet, I do keep sugar free candies on hand as a tiny reward or when my children have polished off all the fruit in my home.  I have done a good job of educating my children on healthy choices and for the most part it has stuck. LOL! But, I will admit school lunches are undermining my attempts.... my kids are so ravenous by the time 3:10 rolls around that they often take their money to the gas station around the corner from the school and load up their pockets with candy because they know that they will not find any of it in our cabinets at home. No candy. No soda and only sugar free koolaid for my bunch. I have protein bars I will share but they seem less enthused about eating one.hehehe.
  Do worry about trying to break your addiction cold turkey. Lord knows it is one of those things you developed a taste for over time. It's going to take time to end the hold sugar has on you as well. I did look up some pointers for you.... one such article is called "How To Break Your Sugar Addiction -Understanding sugar's power over you can help to set you free.Published on March 31, 2014 by Susan Biali, M.D.  I will let you click the link and ready it instead of copying it all down on here.
  Basically, I am saying it is something hard to break but very much possible. Just takes time to make your plan and execute it. You can't just jump into it blind. You will need to have a back-up plan as well, being educated and prepared is going to be your best weapon. How many people do you know can stop drugs cold turkey? Without support? Without a plan to be successful? EXACTLY!!! And if what is being said is true about sugar being more addictive than coke.... don't feel defeated if it takes several attempts to finally get the beastly cravings under control! 
  You got this! I have faith in you!!!! I will keep reading up on sugar addiction and how to combat it and post more if you want to hear more on it. So, just let me know! :)

No Gym? No Problem!

No Gym? No Problem! 
  Gym memberships can be awesome or an awful burden.  Especially if you're still full of maybes,  gonnas, and planning on its.... paying for a membership to a place you never go isn't smart and you'll start seeing it as a burden.  I actually am the proud member of 2 gym systems....3 if you count the livingroom. I have been a member of the Wichita YMCA for over a year now and a couple days ago joined Genesis. Between the two I can fit in classes and trainer appointments around my mid-day work schedule. I am ensured to get a well rounded workout 7 days a week with the new Group Centergy class at Genesis to my favorite Zumba class with my friends on Monday nights. It is how I keep from burning out. I try to stay diligent and keep my workouts fun and challenging instead of a chore I have to add to my few free hours each week.
  I will be posting soon about how my new classes are going and I do have a buddy pass for 3 months if anyone wants to join me at Genesis! But, this post is actually about working out when you don't have a gym or you would rather try things at home.
  You do not need fancy equipment to get a good workout. Everything around your house can potentially be used as a piece of equipment! I will give you some examples:
A sturdy chair can be used for legs, arms, shoulders, back and chest.
Open floor space can be used for everything from basic stretching to Yoga and Pilates to more vigerous activites like mountain climbers and burpees.
The wall can be used for strengthening muscles and support by simply doing wall sits or standing push-ups.
  This may have started your brain working and that is what I am going for! Now add a family size soup can to each hand and do lunges across the kitchen or raise them up above your head 25 times lowering them to your sides with straight arms.... it hurts after awhile! They say you have to have a heavy duty machine to feel the burn? NAH! Just don't forget dinner on the stove as you raid the pantry for more workout equipment! That burn makes your eyes water. LOL!
  Some people may be completely lost at this point because they are visual people. I completely get that! So I will include a bunch of posters of these work outs at the end of my post so yu can referrence them for ideas to get your little home gym going!
  In the meantime, I thought I should go over some other workout ideas other than just targeting specific body parts. What I mean is you do not have to be killing yourself with a bunch of crunches or push-ups. You can also enjoy more exciting activities that give you an awesome workout but is not so tedious and boring... I absolutely LOVE Zumba! Every instructor is different. So, I was going 5 times a week to 4 different ladies because each workout was so different. Now, I am going just 4 times a week when my schedule allows. Hehehe. In the spirit of the "home gym" we are discussing remember you can go onto Youtube and search for Zumba. This will bring a plethora of videos for beginners to advanced routines. The bonus is you can pause to catch your breath and rewind to get the moves down. In my classes I will admit I have stood there like an idiot going "ah, heck no" when I could not make the connection from my eyes, to my brain to my feet on new moves.
  Sometimes fast just is not in the cards after a long day at work. I completely feel you on that! So, I would recommend yoga or pilates. There again are workouts available online for free or for $20 you can get great DVDs from the store to add to your library at home. I have done both. Especially after surgery, when a class was not going to work, a self-paced workout makes you feel accomplished and you are already making advances for your health and mental well-being just by trying.
  So, ever have those days where you are bursting with energy but it is raining or cold and you can't get outside? Me neither. LOL! But, seriously I do have a million times more energy than I have ever had in my ENTIRE life. I seem to build up more energy when I get into my workouts as well. Afterwards I may be exhausted but trust me when I tell you it is a different type of tired than the tired you feel from just sitting around all day. WAY different! For those days when you do have that little extra energy to give and want to make it count, try looking up videos like taebo, yoga sun salutations, or more advanced zumba routines. Better yet.... break out the freakin' Xbox Kinect and pop in Dance Central WITH THE KIDS!!!!! We have had so much fun dancing in the livingroom together! There are also some GREAT games for the Wii you can try. Everything from bowling to jumping cows!
  The point to this entire post is you do not have to spend a fortune to be physically active! Sometimes life gets in the way and the gym isn't  an option. JUST MOVE! Without getting into all the calories per hour vs this movement vs that movement mumbo jumbo.... just remember, the more you move, the more you burn, the easier it gets and the more you can do. You did not pack on the pounds over night! You are not going to lose them overnight either!
  So, please remember, No Gym? No Problem. Let me know what ideas you come up with!!!! I LOVE creative ideas and the do-it-yourself mentality :) Not everyone thrives on a trainer standing over them shouting orders and telling them to work harder. I even enjoy the success I achieve when no one is looking. Just the satisfaction of knowing I beat my last time, went a little further then I did before and pushed harder than I ever thought possible. These things can be achieved in your own livingroom. I belive in you!

Now about those posters I promised you.... I found 100s! So, if you are wanting more I have most of them saved on my Pinterest page for Diet and Excercise. But, I can always post more on Facebook or even send them to you in a message. Just let m know what you are looking for and I will be happy to help :) Goodnight all!