Fitness Foodie Facts Friday 11/28

I found this article awhile back and I am not sure why I haven't used it yet but I think it is a perfect fit for Foodie Facts, I guarantee out of the 10 myths listed there will be at least one you thought to be true.

1.) Kale is our healthiest green FALSE

A 2014 study at William Patterson University ranked fruits and vegetables by their nutrient density, based on their levels of 17 different nutrients that have been linked to improved cardiovascular health. Not surprisingly, the top 16 were all leafy greens, which pack the most nutrition per calorie. (Coming in at #17 was red bell peppers.) But kale didn’t even make the top 10. In fact, simple spinach and even Romaine lettuce beat the alleged supergreen, as did parsley and chives. Even stuff you normally throw away—the greens atop beets—pack more nutrition.

2.) High Fructose Corn Syrup is worse than table sugar. FALSE

Here’s what you need to know: In a 2014 review of five studies comparing the effects of sugar and HFCS, there was no difference found in changes in blood glucose levels, lipid levels, or appetite between table sugar consumption and HFCS consumption. In other words, your body can’t tell one from the other—they’re both just sugar. 

3.) Diet sodas help keep you slim. FALSE

One Purdue study discovered that rats took in more calories if they’d been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. 

4.) Yogurt is good for the bacteria in your belly. FALSE

Lactobacillus acidophilus is the bacteria you want to look for, with yogurts that say “live active cultures.” But most yogurts are so high in sugar that they do more to promote unhealthy gut bacteria than anything else. (Unhealthy bacteria feed on sugar in your belly the same way they do around your teeth.)

5.) Foods labeled “natural” are healthier. FALSE

The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other “natural” abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.

6.) Dark Chocolate is good for you. FALSE

Plenty of studies have shown that polyphenols—nutrients found in darkly colored plant foods like chocolate—can do everything from lowering blood pressure to raising our ability to burn fat. A 2013 study in the journal Diabetic Medicine even found that eating dark chocolate lessened the effects of high blood sugar in diabetic patients. Unfortunately, the more chocolate is processed, the more of the polyphenols are lost. Creating “Dutch” chocolate, in which an alkalizing agent is added to the cocoa to reduce acidity, destroys up to 77 percent of the nutrients in the cocoa. To get the health benefits that have been touted since the time of Montezeuma, look for a dark chocolate that says 70% cacao (or higher) on the label. The rest? It’s just candy.

7.) Comfort food chases away the blues. FALSE

In a 2014 study in the journal Health Psychology, aptly titled “The Myth of Comfort Food,” researchers showed participants depressing films to “induce a negative effect.” Then they gave them either comfort food, foods that weren’t considered comfort foods, or no food at all. Result: The subjects got over their bad moods in equal time, regardless of whether or not they ate. 

8.) Peanut butter is a health food. FALSE

In its best form, peanut butter actually is a health food. That’s because peanuts are packed with monounsaturated fats, the heart-healthy fat that actually helps you lose weight. Here’s what the ingredients of a healthy jar of peanut butter should read:

Peanuts.

But most peanut butter doesn’t look like that. Here’s what the label of Jif Reduced Fat Creamy Peanut Butter Spread reads like:

Peanuts, corn syrup solids, sugar, pea protein, salt, fully hydrogenated vegetable oils, mono and diglycerides, molasses, magnesium oxide, niacinamide, ferric orthophosphate, zinc oxide, copper sulfate, folic acid, pyridoxine hydrochloride.

9.) “Multi-grain” and “wheat” breads are better than white bread. FALSE

“Wheat bread” is generally white bread with caramel or molasses added to make it look dark and healthy. “Multi-grain” just means that different kinds of junky refined grains may have been used. Always look for the words “100% whole wheat” or “100% whole grain” on the package.

10.) Nutrition bars are actually nutritious. FALSE

In a world where we really called it as it is, nutrition bars would be known by another name: calorie bars. Most of them are so polluted with additives that their ingredients list looks like Charlie Sheen’s blood test results. For example, PowerBar Vanilla Crisp touts itself as “fuel for optimum performance,” but unless you’re talking about a performance by The Chemical Brothers, we’re not sure exactly what they mean. With four different types of sugar, it packs more of the white stuff than an adult woman should eat in an entire day. If you like the idea of a snackable bar that packs in the nutrition, read the ingredients carefully: Brands like KIND, Larabar, and Clif have plenty of smart offerings. But most of what’s out there is just candy.



You can find the entire article here

Fitness Foodie Facts Friday 11/21

How many of you like peanuts? Or cashews, almonds, pecans etc? I love cashews and when I was younger my grandmother always had a canister somewhere. When she would go to sleep, or go the bathroom and leave me alone I would dip into the cabinet and literally scoop out a handful. As if she wouldn't notice the huge indentation next time she went for some. I don't keep nuts in the house because I am lacking in willpower and the amount of calories for the small serving size just does not work for me. However, if you do like eating nuts, most of them are good for you, this post is for you. I came across an article that actually breaks down the best and worst nuts to eat:

BEST NUTS ON THE MARKET
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.) 

WORST NUTS ON THE MARKETOunce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

Best nuts to/for your.....
Heart: Walnut
Brain: Peanut
Men: Brazil nut and pecans
Prevent Disease: Almonds


http://www.health.com/health/gallery/0,,20585485,00.html 
The link above goes in depth about why walnuts are best for your heart and how almonds help prevent disease. It also tells you the best and worth brands, health wise, to buy.

Fitness Foodie Facts Friday 11/14

I know friday is meant for fitness and food facts - hence they title of the post. However I decided to switch it up just a little bit and instead of facts why not share some of my snacks? Sharing some of my favorite snacks and hoping you'll share yours as well still falls in line with foodie friday, right? So I don't really have a sweet tooth - I love salty, which is horrible and I like chips and peanut butter (not together). I wish I could say I ate a lot of fruit and I like yogurt but I really don't. The only fruit I eat on a regular basis are apples, grapes, and nectarines. And yogurt I just can't do. I have tried so many different flavors and to me they all taste the same. Also just because it is posted below do not think I eat these things everyday or that I even keep them stocked in my house. These are just what I turn to when I do want a snack.

So there are just a few pictures of things I like to snack on, when I do snack. The popcorn is a staple because I get a lot for only a few calories. I also like waffles with peanut butter, cucumbers with low sodium italian dressing, or avocado toast.  Don't think this doesn't mean I don't indulge from time to time because haagen dazs chocolate peanut butter is my weakness. If that comes in the house its over.

Fitness Foodie Facts Friday 11/7

Today I am going to give you a two for one. Thanks to WedMD I am sharing 10 facts they feel are important when you begin your new healthy lifestyle. And a shopping list courtesy of Dr. Oz. I will share which items are always in my cart - probably not that many :/


1.) Exercise boosts brainpower

"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas.

2.) Movement melts away stress

"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.

3.) Exercise gives you energy

When endorphins are released into your bloodstream during exercise, says Astorino, "you feel much more energized the rest of the day."

4.) It's not hard to find time for fitness

"Everyone has 20 minutes," Atkinson says. "Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running."

5.) Fitness can help build relationships

"For long-term weight loss, you need to have social support," Astorino says.

6.) Exercise wards of disease

Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says Astorino.

It also helps ease some aspects of the aging process.

"Because exercise strengthens the muscles and joints, it is going to reduce your odds of having some of those aches and pains and problems most adults have, mostly because of the inactive lives they lead," Bryant says.

Provided you don't overdo it, he says, exercise can even boost immune function -- so you spend less time down with a cold or flu.

7.) Fitness pumps up your heart

"Your heart and cardiovascular system will function more effectively," says Bryant. "The heart will build up less plaque. It will become a more efficient pump."

8.) Exercise lets you eat more

Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. And, of course, you also burn calories while you're actually exercising. All this means that "cheating" with a cookie once in a while isn't going to take you back 10 steps. "Can you eat anything? No," says Atkinson. "But you can afford to enjoy some of the things you really like when you exercise regularly. You can better get away with those things in moderation than you can when you're not working out."

9.) Exercise boosts performance

Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall performance.

"Your muscles will work much more efficiently and you'll gain a greater sense of endurance," says Bryant. In addition, he says, your reaction time and balance will improve.

10.) Weight loss is not the most important goal

So whatever weight loss goal you have when starting a fitness program, don't make it your only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

 

So,before I pick and share what is normally in my shopping cart you will probably notice I will not have any seafood or meat in my cart - that is because I am a vegetarian. I don't think I have many people that read this blog but don't let that be a turn off. I do not have a problem with meat eaters, nor do I judge. As you've noticed I do post recipes with both seafood and meat in them. 

In Sierra's shopping cart are numbers: 1,4,5,7,8,9,10,13,25,26,31,38,41,42,43,44,48,49,50,52,55,59,60,61,64,65,71,72,80,81,83,89,90,91,99

Zucchini, Squash, Eggplant, Green/Red/Yellow/Orange peppers, fresh spinach, fresh mushrooms, sweet potatoes, onions, veggie burgers, fresh brussel sprouts are also common finds in my cart. If you read this please, in the comments, share what you like to get at the grocery store.

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.

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.

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.