Fitness Foodie Facts Friday 10/31

HAPPY HALLOWEEN

In honor of Halloween, today's fitness foodie facts is going to be dedicated to candy! What is your favorite candy? Mine are Reeses, I don't have much of a sweet tooth but I will inhale anything with peanut butter and chocolate. Peanut butter M&M's yeah I will take all of those too. Have you ever heard of the book series Eat This, Not That? Well the author of that series has compiled a list for Halloween candy

WORST “FUN SIZE” CANDY BAR: Butterfinger

100 calories, 4 g fat, 2 g saturated fat, 10 g sugar

Many candy bars are high in sugar. Many are high in fat. But Butterfinger has magical ability to be high in both. Adding even one “fun size” Butterfinger to your food intake every day is enough to add more than 10 pounds to your body in the next year. There’s nothing fun about that.

Eat This Instead: 3 Musketeers

63 calories, 2 g fat, 1.5 g saturated fat, 10 g sugar

WORST CLASSIC FRUIT CANDY: Brach’s Airheads (3)

140 calories, 1.5 g fat, 1 g saturated fat, 19 g sugar

Here’s the basic formula for an Airhead: Sugar and filler carbohydrates, artificial colors and flavors, and partially hydrogenated oils—the source of trans fat. Dum Dums might not be nutritional paragons, but they do have two noteworthy advantages over Airheads:  1. No heart-wrecking oils, and 2. They’re made from hard candy. That means they dissolve slowly on your tongue, letting you enjoy the sweetness over time and preventing you from feverishly tearing through Airheads. Cool Dum Dum Halloween trick: Wrap each in a white tissue, secure with a small rubber band, and have the kids draw faces on these “ghosts” to hand out to the neighborhood trick or treaters.

Eat This Instead: Spangler Dum Dum Pops (3)
60 calories, 0 g fat, 11 g sugar

WORST MINIATURE CANDY BARS: Twix Miniatures (3)

150 calories, 7 g fat, 4 g saturated, 15 g sugar

Twix has the worst saturated fat profile of any candy in your kid’s trick-or-treat bag. Think about it like this: Each serving of these bite-sized candies carries 20 percent of the saturated fat you should consume in an entire day. Switch to Tootsie Rolls and you’ll cut your calories by more than half and trim your total fat intake by a whopping 79 percent. (Better yet, treat yourself to some quality dark chocolate. It’s one of 8 Fatty Foods That Actually Make You Skinny and the intense flavor will give you your chocolate fix in fewer calories.)

Eat This Instead: Tootsie Rolls (3)
70 calories, 1.5 g fat, 0.5 g saturated fat, 9.5 g sugar

WORST SEASONALLY THEMED CANDY: Reese’s Pumpkin

170 calories, 10 g fat, 3 g saturated fat, 16 g sugar

This one should send your gimmick radar into the red zone. If it were flavored with pumpkin puree that would be one thing, but it’s not. It’s an oversized peanut butter cup shaped in a pumpkin-like mold. And what price do you pay for such fanciful novelty? Nearly two-thirds more calories than a regular Reese’s peanut butter cup. If you want to create a festive atmosphere, stick with Candy Corn and you’ll save yourself the calorie hangover.

Eat This Instead: Brach’s Candy Corn (11)
81 calories, 0 g fat, 16 g sugar

These are just a few that are on the list, the complete list can be found here https://www.yahoo.com/health/the-best-and-worst-halloween-candy-100859905028.html and now that I have ruined our halloween (You noticed reeses are on the list TWICE, right?) Hope you all have a good night.

Thirsty Thursday 10/30

Today's thirsty thursday I have 8 healthy drinks thanks to Fitness Magazine

Green Tea

The Benefits: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

Calories: 0

Mint Tea

The Benefits: Eases cramps and helps ward off indigestion. "Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches," says Susan Lark, MD, author of The Chemistry of Success (Bay Books, 1999). It also aids in digestion by promoting the movement of food through the digestive tract.

Calories: 0

1% Milk

The Benefit: Curbs cravings and helps protect against osteoporosis. Because it has the components of a healthy meal — carbohydrates, protein, and a little fat — you absorb it slowly and stay full longer, says Molly Pelzer, RD, a nutrition educator in Tipton, Iowa. It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the ideal source of calcium, because it contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods (milk being one) lost nearly twice as much weight as those who took in lower amounts. "The calcium causes your body's cells to burn the fat instead of holding on to it," says Pelzer. "This makes it easier to reach and maintain your goal weight."

Calories: 120 for 8 ounces

Soy Milk

The Benefit: Lowers risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. If you're drinking it instead of cow's milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breast cancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.

Calories: 81 for 8 ounces

Hot Chocolate

The Benefit: Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.

Calories: 195 for 8 ounces homemade cocoa; 115 for a powdered mix

Low Sodium Tomato Juice

The Benefit: May protect against numerous cancers. Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.

Calories: 31 for 6 ounces

Cranberry Juice

The Benefit: Helps prevent gum disease. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Experts theorize that a component of the juice called nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake to no more than one glass (6 to 8 ounces) daily. "Make sure the label says 100 percent juice, not 'juice drink' or 'cocktail,'" suggests Heidi Reichenberger, RD, a spokesperson for the American Dietetic Association. You can find this type of juice in health-food stores and some supermarkets.

Calories: 140 for 8 ounces

Orange Juice

The Benefit: May ward off cataracts, cancers, and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye's lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. And it's a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.

Calories: 115 for 8 ounces

Wardrobe Wednesday 10/29

Growing up I had a mild obsession with graphic tees, I don't know why. I guess i thought wise cracking comments written across my chest was cute - shrugs- I've grown up some, keyword there is some, so I don't wear graphic tees religiously - I am an adult after all. However, seeing these workout shirts from Look Human (click on the athletic section) they are too cute to ignore. They are funny, inspirational and just cute and hey some may bring you back to your Disney themed childhood.

The Lion King!

The Little Mermaid

It's not how fast you move, as long as you're moving

Pitch Perfect - Fat Amy

Tinkerbell

The Walking Dead

All of the racerback tanks are on sale for $24 and they also have these same quotes for regular shirts, hoodies and tank tops. They differ in price

Tasty Tuesday 10/28

Happy (Almost) Halloween. My favorite holidays are Halloween and Christmas. In honor of my favorite holidays today's recipes are Halloween and Pumpkin themed. First up.....

Spiderweb Pumpkin Pancakes

INGREDIENTS

2 cups baking mix, such as Bisquick

2 large eggs

1-1/4 cups milk

1/2 cup pumpkin puree

2 Tbsp. sugar

1/2 tsp. cinnamon

1/4 tsp. nutmeg

PREPARATION

Preheat an electric skillet (compare prices) to 375 degrees F, or heat a large frying pan over medium-high heat.

Whisk together all ingredients until well-combined, but do not over mix.

Let rest for 10 minutes.

Turn griddle down to 350 degrees.

Ladle quarter-cupfuls of the batter onto the griddle. Cook until the edges of the pancakes start to set and bubbles start to form on the surface of the pancakes.

Flip. Cook another 1-3 minutes until pancakes are golden brown on the other side.

Mummy Hotdog

Ingredients

1 can (8 oz) Pillsbury™ refrigerated crescent dinner rolls or 1 can (8 oz) Pillsbury™ Crescent Recipe Creations® refrigerated seamless dough sheet

2 1/2 slices American cheese, quartered (2.5 oz)

10 large hot dogs

Cooking spray

Mustard or ketchup, if desired

Directions

Heat oven to 375°F.

If using crescent rolls: Unroll dough; separate at perforations, creating 4 rectangles. Press perforations to seal. If using dough sheet: Unroll dough; cut into 4 rectangles.

With knife or kitchen scissors, cut each rectangle lengthwise into 10 pieces, making a total of 40 pieces of dough. Slice cheese slices into quarters (1/2 slice cheese, cut in half).

Wrap 4 pieces of dough around each hot dog and 1/4 slice of cheese to look like "bandages," stretching dough slightly to completely cover hot dog. About 1/2 inch from one end of each hot dog, separate "bandages" so hot dog shows through for "face." On ungreased large cookie sheet, place wrapped hot dogs (cheese side down); spray dough lightly with cooking spray.

Bake 13 to 17 minutes or until dough is light golden brown and hot dogs are hot. With mustard, draw features on "face."

Jack O' Lantern Stuffed Peppers

Ingredients
3-6 bell peppers, color of your choice

1 lb lean ground beef (or turkey meat to be healthier)

half onion, diced

2 garlic cloves, minced

4 cups cooked rice 

1 (15 oz) can tomato sauce

2 tbsp chopped fresh italian parsley

salt and pepper

Directions

Preheat oven to 375 degrees.

Cook your rice with your preferred method.  I use 1 and 1/2 cups of white rice and 3 cups of water to achieve the 4 cups cooked rice.

Meanwhile add 1 tablespoon of your choice of cooking oil to a large pan (I use extra light olive oil).  Add ground beef (or turkey), break up and begin to brown.  Add onion, and cook until meat is browned and onions are soft.  (If using a meat with high fat content, drain off grease before the next step).

Add the minced garlic, cook a minute longer.  Be careful not to over cook as garlic burns really easily.  Turn off the heat and mix in tomato sauce, cooked rice, parsley, salt and pepper.  Taste mixture, and re-season if necessary, set aside.

Prepare the bell peppers.  Cut off the tops and remove the seeds and clear out the insides of the peppers.  You will have enough stuffing to stuff 6 peppers, but I always stuff 3-4 and bake the rest of the filling separately for those who don’t like eating the pepper (my daughter).

If you are making jack o lanterns, carve out your faces at this point. :) Have fun with this, I sure found it amusing.

Stuff the peppers with the beef and rice mixture, return the tops if making jack o lanterns.  Place the peppers in a shallow baking dish and add 1/4 cup of water to the bottom of the dish.  Cover with foil and bake for 25 minutes.  Remove the foil and continue to bake for 10 more minutes.

Musical Monday 10/27

Seeing as how this is the last Monday in October I decided to end Musical monday with the top voted workout songs of the month. Every month people log onto Run Hundred and upload/post their favorite songs. Throughout the month users vote and at the end they release the top 10 songs. I hope you enjoy.

Sweat fest Sunday 10/26

I mentioned once before that Jillian Michaels isn't my favorite person in the world, doesn't mean I hate her - she is just a bit too intense for my personal liking. I would be lying though if I said she doesn't kick ass. I posted video links to level 1 and 2 which are the only two levels I have completed so far. You do level 1 for 10 days, level 2 for 10 and level 3 for 10 days (will post this in the future). I May I suggest using the size weights they tell you in the video. I only had 7lbs weights so I used those and it makes a big difference in how fast my arms got tired and how badly they hurt the following day.

Sleepy Saturday 10/25

Today I am going to share an amazing website I found, created by a pretty awesome person. I think the website offers a great message - which is basically to love yourself regardless of size.

http://healthyisthenewskinny.com/

I follow a decent amount of blogs and websites that promote self love and being healthy rather than being a certain size. I need those positive vibes in my life. I started following Healthy is the New Skinny awhile ago on their Facebook. They have an amazing message and they post consistently uplifting pictures, funny quotes, inspirational stories - overall it is a feel good atmosphere.

So what makes this site different from other websites and blogs? Well its more than a website but a movement and a company created by a model. Surprised? When we think of models we think of very thin body types that most normal women don't relate to. So what could this model possibly know about healthy vs. skinny or unattainable images?

Everything.

Her name is Kate Willcox and her story is quite interesting. Starting out as a plus size model, Kate had a great deal of success being that she was a size 14. However, that wasn't her natural weight/size. I, personally, believe everyone has a norm of what they are supposed to weigh. Not what the charts at the doctors tells you, or what your best friend says, or even the magazines. I mean where your body is at it's best, and you are happiest and healthiest. After losing weight Kate found herself stuck in the middle, she was now too thin to be a plus size model and too big to be a 'regular' model.

It was then Kate took matters into her own hands created Natural Model Management and there is no size or weight requirement. As long as you are tall enough (I'm 5'3....don't think I make the cut, do I? Guess I will stick to pursuing my writing career when I graduate.) and represent the message that health is more important size you are welcome to send in your information and pictures to try and become a model for Natural Model Management.

Now this isn't a she woman man hater type of deal. Actually it was with her husband, Bradford, a former model and fitness model and now photographer that Healthy is the new Skinny was created 

For whatever reason it is incredibly hard for women (and men) to love themselves. Whether it has to do with guy comparing themselves to the likes of John Cena or women comparing their bodies to a victoria's secret angel. Maybe it has to do with your upbringing and constant criticism from school mates or family. We all come in different shapes and sizes and one size over the other doesn't equal health or happiness. We aren't supposed to look alike and thin = health.

When I worked retail my manager was literally half my size but a heavy smoker. When it came to unloading on the docks and moving up and down the stairs guess who could get up and down the stairs in one piece? Just because she was thinner than me didn't mean healthier. I was thin during my eating disorder and I lose my menstrual cycle and my hair was falling out, does that sound healthy to you?

Skinny also doesn't mean happier. My cousin, and best friend Val - we're a year apart and roughly the same height, wear the same size shoes and for the longest time wore the same size clothes. I gained weight and she didn't. I was jealous and wanted her body and she wanted my eyes, lips and hair. Neither one of us were happy and we each wanted what the other had.

I told whoever views this blog before that Saturdays would be random postings so that's what today was. Sharing a bit of positive vibes and someone I look up to and admire in some sense for trying to pass along the message of self-acceptance, self-love and self-respect. Not only someone that talks the talk but walks the walk. Throughout this post are links to the healthy is the new skinny facebook, the actually modeling website, official website and they also have an instagram.

Fitness Foodie Facts Friday 10/24

Since the blog originally started off as a 5k blog, I decided today's post will be a how to get started kind of thing and also a reminder not to get discouraged. I've only done two 5ks but the ones I've done and the ones I am interested in doing have no set time. It's not a race and you don't have to run. Its strictly for fun and charity. People of any size, or any weight can do it.

A 5k is short for 5 kilometers which is 3.1 miles. It may sound like a lot for someone that has never run or walked that but its really not especially when you are keeping busy while walking it. Either bring a friend or friends or listen to music and the time passes like that -snaps fingers-

The first time I actually paid attention to the distance I was walking was when I visited NY. In my hometown they have an elevated walkway over the Hudson River. It is exactly 1.28 miles one way, so roughly 2.5 miles when walked both ways and then count the distance (and it was a distance) back to the car. I walked with my cousin and we talked the entire time

Same week we went to the city and walked around nearly the entire day. I mean we walked for hours and I know it was well over 3.1 miles but I barely noticed.

Originally I didn't feel qualified to do a blog dedicated for 5ks because I don't know much myself and I am still learning. However, everything I do post, workout clothes, healthy recipes, music to listen to, food facts about soda and other things you are putting in your body, cardio all of that aids to getting you prepared to be a happier, healthier you and me and more prepared to complete a 5k or a 10k or even a full marathon if you want someday.

First is......training. Which I honestly never did. I just signed up and walked them BUT if you feel the need to train there is a free app called Couch to 5k that, to my knowledge, is available for both iPhones and Android. Everyday it will give you a workout that each day will build over the course of 9 weeks until you can run a 5k.

The next step would be to find a 5k you are interested in. Soon, I will have a section for a few 5ks across the top of my blog, currently there are only 3 but you can either search online for them. Most runs i heard about through facebook to be honest but there is a great website http://www.active.com/running/5k where you can search for 5ks in your area. There are all kinds from glow in the dark paint runs, to color runs, warrior dash and so many more. Or just ones that are held to raise money for a special purpose. The last two runs I did it went to the special olympics. There is a 5k coming up next month and the money goes to a no kill animal shelter, being an animal lover I find that worth it.

Thirsty Thursday

Today I am going to post probably two of the most popular drinks around.......Starbucks Pumpkin Spice Latte and Beer!!! I said before I won't try and post scare tactics but I think some of this information can be useful. I am not crazy or into the raw eating or making everything at home from scratch. That is incredibly time consuming but I do believe in not putting additives or toxins (knowingly) into your body. Fat, calories, sugar - while they might not be healthy all the time, they are natural. When you can't pronounce an ingredient it really has no place being in your body


http://foodbabe.com/2014/08/25/starbucks-pumpkin-spice-latte/
The link above goes into descriptive detail of what all of that means



http://foodbabe.com/2013/07/17/the-shocking-ingredients-in-beer/

Wardrobe Wednesday

I thought this shirt was pretty cool. When you sweat DON'T QUIT shows up

Doesn't matter how slow you move, as long as you are moving

Had to post this one just because of the Legally Blonde quote

Hope you liked some of these. If I know where to buy them I will post a link but for the most part I just find cute outfits I see online. If you ever really like a shirt or outfit I post normally you can google search the image and it will come up.

Tasty Tuesday

Breakfast

For today's Tasty Tuesday I am going to post two breakfast
recipes. One that is a bit filling & savory and the other is light & sweet.

Sunrise Sandwich w/ Turkey, Cheese & Guacamole 

1 tsp canola or olive oil

1 egg

salt and black pepper to taste

2 oz smoked turkey breast

1 slice American, Cheddar, or pepper Jack cheese

1 thick slice tomato

1 whole-wheat English muffin, split and toasted

1 tbsp Guacamole or Wholly Guacamole

1.Heat the oil in a small nonstick skillet or saute pan over medium heat until hot. Add the egg and gently fry until the white is set but the yolk is still runny, about 5 minutes. Season with salt and pepper.

2.Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted.

3.Place the tomato on the bottom half of the English muffin and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin and crown the sandwich.

Recipe Notes

 This breakfast sandwich actually has roughly half of your recommended daily amount of sodium - my suggestion would be to look for reduced salt cheese, turkey etc. Or skip some altogether.

Nutritional Facts per serving

CALORIES            360.3 CAL

FAT        14.1 G

SATURATED FAT               3 G

CHOLESTEROL    234.1 MG

SODIUM              1360.5 MG

CARBOHYDRATES             34.6 G

TOTAL SUGARS  8.2 G

DIETARY FIBER   6.1 G

PROTEIN              26.3 G

Strawberry Parfait - 4 Servings

1 lb strawberries

2 cups low fat vanilla yogurt

6 tbsps muesli cereal

1.Cut 1 lb strawberries into quarters and divide half among 4 glasses.

2.Divide 1 cup low fat vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses.

3.Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.

Nutritional Facts per serving

CALORIES            169.1 CAL

FAT        2.3 G

SATURATED FAT               1.1 G

CHOLESTEROL    6.1 MG

SODIUM              92 MG

CARBOHYDRATES             31.9 G

TOTAL SUGARS 24.7 G

DIETARY FIBER   2.9 G

PROTEIN              7.4 G

Lunch

Rainbow Thai Chicken Salad

3 cups shredded cooked chicken

2 cups shredded purple cabbage 

1 cup shredded green cabbage 

1 avocado diced 

1 mango, peeled, pitted and diced

1 (large) carrot, julienned or shredded 

1 red pepper, cored and julienned (or diced) 

1 cup roughly chopped fresh cilantro leaves 

1/2 cup chopped green onions 

1/4 cup chopped cashews or peanuts

Peanut Dressing Ingredients: 

1/2 cup natural peanut butter 

2-3 tablespoons hot water 

2 tablespoons rice wine vinegar 

2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari) 

2 tablespoons honey 

1/4 teaspoon sesame oil

juice of 1 lime 

pinch of red pepper flakes

DIRECTIONS: 

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine, then serve immediately.

To Make The Dressing: Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

http://www.gimmesomeoven.com/rainbow-thai-chicken-salad-recipe/ 

Dinner

Avocado & Shrimp Salad

Ingredients 

1 large avocado, cut into small chunks 

1 slice of a medium size onion (you could also substitute 2 green onion stalks) 

1 small tomato, diced

⅛ C. cilantro, chopped 

1 C of salad shrimp (You can use a small can located near tuna at the grocery store. Or, you can use the frozen cooked shrimp - thawed). 

Salt & pepper to taste

Instructions

Cut the avocado into small chunks and place into a medium size bowl. Next dice the tomato, onion and cilantro and place in the bowl with the avocado. Add salt and pepper to taste and gently combine all ingredients mixing well.

Notes *If you have a lime, squeezing just a splash of fresh lime juice on this would be delicious!

http://www.momendeavors.com/2014/03/quick-healthy-recipe-avocado-shrimp-salad.html​

Musical Monday

This is pretty awesome. Fitness Magazine has come up with 100 songs that they claim are the best workout songs and with the link below you can simple click on the songs and it will play on your spotify account - if you don't have one it's totally free. The best song about this list is it hits every genre of music.

Sweat Fest Sunday

I've mentioned before I'm not really into the gym......for a number of reasons, 1st I don't drive and 2nd I don't have the extra cash right now. The plus side is you can do workouts at home and get the same results for free.

Last sunday I posted some jump rope routines, the sunday before that some HiiT workouts but what if you're not into that?  Today, I am going to post some dance routines/dance workouts that are not only fun but will burn calories and kill your legs.

Enjoy!




Are you into Dancing with the Stars? Maybe a fan of the new judge and former pro dancer Julianna Hough? This video is for you:

If you want something a bit more fast paced but you're not so coordinated....this is part walking, part dancing:

Sleepy Saturday

What to say, what to say....I sat and thought for awhile what i want to talk about today. Do I want talk about fitness apps? People I look up to with, what i consider, healthy/positive body images? Do I want to let you all know a little more about me? I think I will do that. I will talk a little about me

So true but at the same time so wrong. It doesn't matter if they know you personally, you STILL don't take it personal. I know that is easier said than done because I've been there. In my first blog post 'my story' I talked about not having a supportive family - really it's just a handful of people.

It's kind of awful because when I hear about bullying, I think "wow I was bullied by my own family" and I don't dwell on it or cry, it sucked and it hurt and sometimes I wonder why someone blood related would treat another person so horribly but I can't go back in time and fix it - it just gave me thicker skin. Obviously not all good comes from being put down half of your life - I will probably need therapy at some point and time.

I won't go into detail because it's not necessary to repeat hateful comments that I have pushed to the back of my mind but I've been called fat and lazy, I've been compared to others and not in a positive light "Well when so-so was your age she did this." Well I'm not so-so, I am just me. Sometimes my taste in clothes or shoes have come into question but really its just me being me and I like me and that took an incredibly long time.

Who has the right to judge me so harshly? What did I ever do to be looked down on so much? I used to say I hated myself enough I didn't need anyone else's help. I don't drink, I don't smoke, never been pregnant, never got arrested, I have an pretty high GPA and am a part of a national honor society, I do volunteer work - yet some how I was never good enough. Eventually, and this took years and years of negativity swirling around in my brain, but it's not me it's them. They have some inner battle they're fighting, something they never achieved, or some past regret they cannot let go of. It has nothing to do with me, I just happen to be the easy target because I am around and because I take things to heart.

Now obviously I knew the people that said this personally - should I have taken all of that personal? I did, for a long time. How can you not take it personal when they are attacking me as whole? My looks, my likes, my personality. I got over it though because the more I tried to please them the unhappier I became. I like me, End of story. That is all that matter in the long run - to be happy and healthy.

Fitness Foodie Facts Friday

I will do my best not to post 'scare tactics' I always hated that. Don't tell me some disgusting fact to try and get me to not eat or drink something. These are just interesting tidbits to benefit your health.


This picture below talks about how much sugar is in a regular 20oz bottle of soda. If you really want to dig deep it also has 240 calories and 65 carbs. You could actually have a small meal instead of a soda for virtually the same amount. However is a diet soda any better?




When looking at the nutrition facts . Well, a diet 20oz bottle of coke has 0 calories, 0 carbs and 0 sugars. Total win right? WRONG I used to only read the nutrition facts label but you really need to read the ingredients as well:

carbonated water, caramel color, aspartame, phosphoric acid, potassium citrate, natural flavors, citric acid, and caffeine

That doesn't sound TOO bad - until you read what that is exactly.



Caramel Color 

“Caramel color is made by a process involving the heating of corn or cane sugar and other carbohydrates to achieve the desired color.” — Coca-Cola Co. 

Science weighs in: “Caramel color sounds innocent, but it’s not,” says Alexandra Caspero, R.D., owner of weight management and sports nutrition service Delicious-Knowledge.com. Research published by the federal government’s National Toxicology Program showed that long-term exposure to 4-methylimidazole—a contaminant in the caramel coloring—lead to an increase in lung cancer in male and female mice. And these findings resulted in the addition of 4-MEI to California’s Proposition 65 list of carcinogens. 

What’s more, in 2011, the International Agency for Research on Cancer also concluded that caramel coloring is possibly carcinogenic to humans. And while caramel coloring is in a host of products (like baked goods and soy sauces), the frequency of how much we consume soda makes it more of a concern, says Caspero. 

Aspartame 

“Aspartame is a low-calorie sweetener made primarily of two amino acids: aspartic acid and phenylalanine. Aspartame has been shown to be safe for everyone, including children and pregnant women. When used in foods and beverages a warning on the labels is provided to people who can't metabolize aspartame.” — Coca-Cola Co. 

Science weighs in: “There are many conflicting studies on the safety of aspartame, says Caspero. Animal studies show more of an increase in cancer risk than human studies have. But there is definitely enough of a connection to avoid or limit your exposure to the additive, she explains. 

Plus, the low-calorie sweetener may actually be tricking your body into weight gain. “Some studies suggest that when our taste buds sense sweetness, the body expects a calorie load to accompany it. When that doesn’t happen, it may cause us to overeat because we crave the energy rush our body was expecting,” says Cheryl Forberg R.D., author of Flavor First. 

What’s more, artificial sweeteners might also dull your taste buds, meaning you eat more high-flavor, high-calorie foods to satisfy your cravings, explains Forberg. (Discover why aspartame is one of the 11 Most Controversial Food Additives.) 

Phosphoric Acid 

“Phosphoric acid is used in certain soft drinks, including Coca-Cola, to add tartness to the beverage. Phosphoric acid contains phosphorus, one of the basic elements of nature and an essential nutrient. Phosphorus is a major component of bones.” — Coca-Cola Co. 

Science weighs in: The acid in this ingredient is what erodes tooth enamel, Caspero says. 

Additional research has also linked excessive exposure to additional adverse health issues. For example, according to a study in the journal Epidemiology, drinking two or more colas a day—diet or regular—was associated with a twofold risk of developing kidney disease. The culprit? The researchers indicated that although an exact cause is unknown, the phosphoric acid in colas has been associated with urinary changes that promote kidney stones. (When left untreated, they can lead to chronic kidney disease). 



Natural Flavors 

“Natural flavors are derived from the essential oils or extracts of spices, fruits, vegetables and herbs.” — Coca-Cola Co. 

Science weighs in: “Hundreds of chemicals can be used to mimic the taste of natural flavors—so natural flavors can be anything,” says Caspero. “The term natural just means they are derived from foods found in nature, but doesn’t make them a health food.” 

The information above is in thanks to: http://www.menshealth.com/nutrition/diet-soda-ingredients

So in reality - no, regular soda isn't great for you BUT you can easily go for a jog, take a few laps in the pool or do something and burn extra calories or sugar. The additives and chemicals being put into your body in exchange for no calories will cause a lot more harm in the long run.

Thirsty Thursday

It's often said to drink 8 - 8oz glasses of water a day. While that is a great start, it isn't totally accurate. Below is how to calculate how much you're really supposed to be drinking.

1. Your weight: The first step to knowing how much water to drink everyday is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
2. Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
3. Activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.

To make it a littler easier to calculate how much water to drink everyday, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.

Weight	Ounces of Water Daily
100 pounds	67 ounces
110 pounds	74 ounces
120 pounds	80 ounces
130 pounds	87 ounces
140 pounds	94 ounces
150 pounds	100 ounces
160 pounds	107 ounces
170 pounds	114 ounces
180 pounds	121 ounces
190 pounds	127 ounces
200 pounds	134 ounces
210 pounds	141 ounces
220 pounds	148 ounces
230 pounds	154 ounces
240 pounds	161 ounces
250 pounds	168 ounces

Tips for Reaching Your Daily Water Goals

So now that you know how much water you should be drinking everyday, let’s talk about how to make sure you actually get enough. Drinking over 100 ounces of water may seem impossible at first, but with these easy tips you can reach your goal in no time.

• Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
• Morning and Night: Get into the habit of drinking one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
• Keep Track By Your Container: One thing that has proven to help people consumer enough water daily is to buy a special container for their water, like this one or this one, and set a goal of how many times they will fill an finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
• Infuse Your Water With Flavor: Water doesn’t have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries,lemons, limes, and fresh herbs to create flavorful water. This fruit infusion water pitcher is a great way to always have great tasting water on hand.
• Bubbles: Consider carbonated and sparkling water in addition to regular water. Many people find that adding sparkling water and 0 calorie flavored water makes drinking water throughout the day more fun. Find yourself drinking lots of expensive sparkling water? Consider buying a sodastream and make your own delicious sparkling beverages at home.

http://www.slenderkitchen.com/how-to-calculate-how-much-water-you-should-drink-a-day/#