So Fresh and So Clean

Wouldn't it be nice to be able to go through all of the food you purchase without it going bad? Like we could add a special something or other type of chemical to all foods to prolong their shelf life.... Well truth be told, we already do. The widespread of disease, cancer, and obesity as at an all time high and the amount of chemicals we add to foods to either make more quicker, faster, and easier or have the products last longer on the shelves so we can sell more is out of control. Is there a link between the health of people today and the over-processing of foods? I'm not sure, but you might be checking your ingredient labels after you read these.

Here is a list of some common preservatives, their purpose, and some interesting facts on why you should limit (or eliminate) your intake of them:

-  Sulfites: these preservatives are used to stop the browning and discoloration of foods. They have been linked to an asthma-related sensitivity and allergies.

- Sodium Benzoate (AKA Benzoic Acid): stops the fermentation of acidification of foods. Is mainly found in sodas and fruit juices. Researchers believe that when sodium benzoate is mixed with Vitamin C it can create benzene which is a known carcinogen. Although this may be the case, it would require you to consume gallons of these products to suffer from adverse effects.

- Nitrite: is typically found in meats and is what gives hot dogs their reddish color. The American Cancer Society recommends people lessen their consumption of processed meats to avoid consuming nitrites because they have been linked to some types of cancer - yikes!

To research more preservatives and their effects click HERE.

If you are already a little bit freaked out about preservatives, here are some helpful strategies to make sure  you have a cleaner, more healthful, diet.

* Go Organic. USDA organic-certified foods are guaranteed to be free of potentially harmful preservatives. If going organic is not within your budget, or may not be your cup of tea, check all of the packaging as well as the nutrition facts to make sure that your food is free of preservatives.

* Fresh is best! Fresh produce and meats are less likely to contain preservatives and additives. Avoiding prepackaged, over processed foods as much as possible.

* Learn to read food labels. Just because a product claims to be 'all- natural' or 'low-fat' it may not be the best option. If you find something on your ingredient list you don't know what it is or can't pronounce it - STAY AWAY. Research any ingredients you don't know. I would highly advise cleaning out your pantry, fridge and freezer. Your body is the only place you have to live, make it the best place.

Pumping Iron

The biggest myth women believe in the gym is that if you lift weights you will get bulky, big, and possibly transform into the Incredible Hulk and I have to say this couldn't be farther from the truth! Plus there's so many health benefits to in resistance training and free weights.  In adding a weight training routine to target all of your muscle groups, you will be increasing your lean muscle mass, which includes bone density that will allow the frame-work of your body to stay strong. Although you might notice the scale move upwards slightly as you being weight training, you will notice your clothes fitting looser as well. Working your muscles and building more lean muscle in your body will not only give you that defined 'toned' look you are longing for, it will also increase your basal metabolism so that your body is burning more calories throughout the day. As you gain strength, your joints and muscles will work more efficiently together which will also increase your body's balance, flexibility, stamina and injury prevention. As we all know, exercising regularly will help improve sleep patterns and the combination of better sleep and weight training will all play roles in boosting your immune functions. Just think, when you get the body of your dreams, put in all the hard work, determination and dedication, your self-esteem and confidence will be soaring through the roof. So not only will weight training aid your body physically, it will also motivate you to a more positive, healthy, happy life.

It's a little bit of a Juicing Frenzy

Okay, so in all seriousness, I get teased that Sprouts is my favorite grocery store and yes, I get really excited when I go grocery shopping and for when I am planning out my meals for the week. It may sound a little bit ridiculous, but when you get the results you're looking for coming from the combination of the foods you eat and your exercise agenda - it's really exciting. I will also admit that my birthday was this week and I had a few more cheat meals than I typically do, but that's not going to last for long because I enjoy feeling and looking the best I can. (Really who doesn't?)

So the other week, I had some troubles with the first juicer I purchased. I think I may have been a little bit on a juicing frenzy and just shoved as many fruits and vegetables as I could in my juicer and *POOF* it went up in smoke. Unbeknownst to me, this was a great thing, because I invested in my all time favorite kitchen appliance... my Blendtec Blender. This sucker can do almost ANYTHING. I make juice everyday and it doesn't have any waste or pulp which allows me to get the most bang for my buck when I'm grocery shopping. Being Paleo for almost a month now, it also allows me to create foods that meet my needs. You can make soups, batters, almond butter (YUM!), ice cream, smoothies, and seriously anything else you could possibly imagine. I'm seriously in love with this thing.

When I wake up, I love getting a straight shot of essential nutrients, vitamins, and fiber in the morning. So today I indulged with some juice I made from beets, an orange, kiwi, pineapple, cucumber, and tons of spinach. Fruits and veggies will give you an extra boost of energy when you begin to consume more. It's truly amazing the power of what you eat and how it affects you.

If you have more questions on the Blendtec blender you can check out the link right here. It's a little pricey, but it is definitely worth it!

Eating Healthy 101

The saying 'you are what you eat' couldn't be more true in today's world; however, knowing what is in your food is half the battle. I am a total nutrition nut - I can geek out and read nutrition books all day long, and yet when I share something I find to be SO COOL, typically it's all in the eye of the beholder. One of the best things I ever gained insight on was how to read a nutrition label and what everything means on it. With the way food is manufactured today, food is LOADED with preservatives that will only weigh you down and keep you far away from your fitness goals. It's best to eat a healthy clean diet free of preservatives. So what does that mean? When you go shopping at the store, read the ingredients listed on the package. If there are a million unpronounceable words listed - don't get it. Stay within a safe limit of ingredients like 10 tops. If there's something you don't know what the heck it is or how to say it - why would you want to put it in your body? The fresher the more natural the product the better it is for you. 

Did you know that packaged lunch meat is also loaded with vegetable oil? YUCK. So, now you may ask what is it with vegetable oil and why is it in most of the products in my pantry...? 

Vegetable oils (and margarine, made from these oils) are oils extracted from seeds like the rapeseed (canola oil) soybean (soybean oil), corn, sunflower, safflower, etc. They were practically non-existent in our diets until the early 1900s when new chemical processes allowed them to be extracted.Unlike butter or coconut oil, these vegetable oils can’t be extracted just by pressing or separating naturally. They must be chemically removed, deodorized and altered. These are some of the most chemically altered foods in our diets, yet they get promoted as healthy. Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides. 

Thank goodness for healthy substitutes! Olive oil, flaxseed oil, walnut oil, and coconut oil are natural oils that are full of the healthy fats that keep our body full and satisfied.

I know that our bodies didn't come with an operation manual as to what to eat, how to exercise, or properly use our body to avoid injury and assist with proper posture. That's why it is so important to educate ourselves on how to keep our body in tip-top condition to live a healthy and happy life.

  

Don't let them KNOCK you down

 Have you ever been around those people who are so overwhelmed with their own negativity that they want to pull all the people who surrounds them into their negative world? There is much truth behind the 'misery loves company statement'; however, DON'T LET THEM BRING YOU DOWN! It's so easy to succumb to the pressures and stresses of everyday life and letting go of what is important to you. Shrug it off, brush it off your shoulder, grab the horse by the reins and take control. I know it can be easier said than done, but the sooner you let it go the sooner you can go on with your happy life. :)

I noticed today that there were a remarkably less amount of people in the gym than there has been in the prior few weeks of January. I sincerely hope that those with their New Year resolutions have not fallen off their high horse on their journey to a healthier life. Then it brought me back to my day and made me think.... working in a fitness facility, my manager told me today that my goal was 'a joke'. I have been Paleo now for nearly three weeks and I seriously feel better than I ever have, and it made me sad to think what if this had happened to those who were busy working out not that long ago?

If it is important to you (which it would be if you made it a priority/goal/resolution) do whatever it takes to keep on the pink cloud. Don't self-sabotage you diet and meal plan with that ice cream in the freezer that has been giving you dirty looks. Keep your shoulders back, and your chin held high, because you are worth a healthier and happier lifestyle - don't let anyone else tell you otherwise.

Alcohol VS Fitness Physique

So does anyone ever feel like they want to have their cake and eat it too (like literally... cake... nom nom nom)?!? Many times, the inner-overweight-child screams to go out at nights lavish myself in decadent desserts, wine (and oh, not just one glass), just be a lush full-effect and then she tells me to go eat ice cream and brownies for breakfast; however, I don't let her run the show. Personally, I know that if I let myself get that off track or let the overweight-child wearing devil horns on my shoulder win, I will tend to give up on my goals and let it all go. In this scenario, knowing is half the battle so on to my Paleo breakfast of deer meat and kale juice for breakfast!

There are many concerns as far as going out for a night on the town and how it can play a key role in keeping you from achieving your fitness goals.

The majority of your fitness progress is going to come from your diet. With that being said, alcohol contains twice as many calories as protein and carbohydrates. Containing a hefty 7 calories per gram, these calories are also not going to be nutrient dense or assist you in being a healthier, happier individual. Plus, the majority of these calories are going to come from carbohydrates and sugars which are not going to help you feel full, and may even create those late night hunger pains. Which leads me to my next point, alcohol loosens inhibitions. So, a late night food run (which we all know you're not going to go out for salad, broccoli, or anything that would be nutrient-dense) will only take you more off track of your fitness goals. Alcohol can cause long-term effects when used in excess of damaging the kidneys, stomach, and liver. Because alcohol is a by product of yeast-digestion it can have irritating effects on the lining of the stomach, the kidneys, and liver which can lead to serious health problems later down the road. Testosterone, the body's natural fat-burner, is decreased with the consumption of alcohol. Testosterone is a hormone that aids in the contribution of lean muscle gain (which will amp up your metabolism and get your bod nice and toned) so lowering testosterone with alcohol can inhibit your beach body remarkably.

Taking all the negative effects into consideration, there are some pluses to adding a glass of wine to your diet from time to time; however, the main point is don't over do it. Moderation is key, and keeping alcohol intake limited will help you reach your goals more sooner than later. Cheers!

It's a Lifestyle Not a Trend

I know for many of us, we all wish that we could feel and look the way we want overnight. Shoot, I know I am guilty as charged; however, I am also aware that it is HARD WORK. It doesn't take a pill, injections, or a magic quick fix in order to get the body of your dreams... But what it does take is dedication, hard work, sweat, time, and the desire to what it takes to get you there.  With the New Year rising and having an excuse to get off the pity-pot I began researching what I was going to do to make myself feel more than 100% and not be able to talk myself out of taking care of myself. Currently I'm changing up my diet to be more of a Paleolithic diet. After reading all the benefits of it, why wouldn't someone want to sleep better, have more energy, clearer skin, less body fat, less risk of illness, the list went on and on! I am stubborn as an ox and am also guilty of looking for the easy way out, but not this time. I am determined to get on the right path and feel better inside and out. 

This time around I have a support system in tact that, hopefully, will hold me up when I am feeling weak. My boyfriend is totally aware of what goes into the Paleo diet quite frankly only because I can't stop talking about it, and he has agreed to help me stay in line. Tonight we went to the movies and he was like 'Oh.... you can't have popcorn can you?' No sir, that is not apart of my eating plan, and he never caught me reaching over to his snack or asking to share. He later let me know that his stomach hurt from eating the popcorn, and I then realized how grateful I was to be choosing a healthier route. (I did somewhat rub it in his face that my stomach felt fantastic, but not too much!)

What I've come to realize over the years is that in order to get results, we need to revamp our diet and lifestyle. In order to keep those results (or keep getting them) is to keep with a healthy lifestyle and habits we have created. We can't fall off our high horse or get lazy about it. When I get the results I want I won't be able to eat cheesecake or ice cream all day, everyday - it's not realistic. Healthy habits form healthy bodies, and my goal is to feel as good as I can both internally and externally as possible. We are what we eat and I don't want to be supersized or greasy - no thank you! :)

New Year Resolutions...

Happy New Year!!

Hopefully everyone has been goal-oriented enough to begin the year out right with setting some new priorities to accomplish. If you have, *high-five* great job! If you haven't... yet... start brainstorming new ideas on where you want to take your life and what you want to accomplish this year to make it a great one. The nice thing about setting new goals, or resolutions, is they also don't have to come only once a year. (You can set goals and accomplish them ALL year long - once you have conquered one list, start making a new one!!) As I wrapped up 2012, I really felt .... unmotivated, uninspired, and ready for the new year to come so I can make some changes in my life for the better. Goals keep people motivated, on their toes, striving to work harder. Goals keep people accountable. I would recommend writing your goals down, and if you have more than one, you may notice that a lot of your goals are intertwined. Like for instance, if you hit one of your goals you will accomplish another one as well. Investigate and research what you need to to accomplish your goals. You can also track your progress by keeping a journal of what you have done and what you need to do to get there - I find this helps TREMENDOUSLY. Also, what makes you want to hit your goals? How important is it to you? Are you willing to put in the work, time, dedication? Just remember that; although, it may be hard you are worth it. 

After indulging in the holidays, everyone rushes to the gym for the first few weeks in January and then all of a sudden there is the quiet after the storm.... it's like you can almost hear crickets in the background compared to the lines waiting around machines in the weeks prior. Don't let yourself be one of the quitters! It takes 21 days to form a habit, so be patient with yourself, but don't fall off the edge either. If it were easy everyone would do it, and if you don't feel like you can do it on your own - find help! Research, investigate, call people you know who may have the information that is beneficial to you in reaching your desired goals. The information is out there, it's up to you to take the bull by the horns and get going!