When Scales Attack

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It has happened to nearly everyone that has tried to lose weight. You follow your meal plan, do your workouts, confident you have lost weight during the week. But come Saturday morning, the scale says otherwise.

This happened to me recently. Find out why and how it can be corrected!

Sports Drinks – Diabetics and Dieters Beware

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  • Over 80 million Americans are Pre-Diabetic and 30% are considered obese.
  • Americans have doubled their intake of sugar sweetened drinks in the past 40 years.

The Marketers of our world do an amazing job. They know what we like, what we need and how to get that emotional response that will make us want their product. There is also a certain amount of “lie by omission”. They give us facts just not all of them.

Sports drinks are an excellent example of this. They show amazingly fit athletes, dripping sweat and tell us that if you want to get the most out of you workout, you’d better fuel up on their product.

Reality check. These drinks are packed with calories and sugar and few of us need what they offer during or after our workouts.

Sports drinks have 3 main components.

  • Water: For hydration
  • Electrolytes: Replenishes minerals such as sodium and potassium.
  • Sugar: to replace calories

Gatorade G has 130 calories per 20oz bottle and 34 grams of Sugar. All the calories are from sugar. This is a nightmare for those that suffer from high blood sugar or are trying to lose weight.

How many grams of sugar should I have?
The American Heart Association says the daily allowance for an average male can is up to 150 calories of sugar and the average women should keep their sugar calories to 100! That’s 39 grams for men and 26 grams for women.

So that one bottle of sports drink will put you near or over your limit for the day and good luck avoiding any more sugar if you eat anything out of a box, can, bottle or go out to eat.

What if you are Diabetic or Pre-Diabetic? While a few sips of sports drinks can help you out in a pinch if your blood sugar has crashed, it can also be a real problem if you are using them for hydration. These drinks are specifically designed to hit your system fast, spiking your blood sugar. This can be a disaster if you are insulin resistant so be careful. In fact, just avoid them altogether.

If you are dieting, that one bottle of sugar can easily put back 1/3 or the calories that you are working so hard to shed during your hour workout.

The bottom line:

  • If you are working out for 60 minutes or less at any intensity, you only need water
  • If you are sweating hard for more than an hour you may some CALORIE FREE electrolytes such as Nuun Tabs, Active Hydration, Zym Endurance Tablet, Elixir.
  • If you are doing and endurance event and the effort will be longer than 3 hours, you will need calories and electrolytes and sports drinks MAY be appropriate.
  • Never drink sports drinks during the day for hydration. They are barely better than a soda. Do your body a favor and grab some water.

For more tips on reversing Pre-Diabetes and weight loss go to www.TruChoiceFitness.com and like us on FaceBook to make sure you receive our weekly tips.

As always your questions and comments are welcome.

Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside – Out

Is Your Food Brown? A Pretty Plate is a Healthy Plate!

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Have you noticed that when you’re eating an unhealthy meal, that meal is also an ugly meal? Usually it’s all brown. As it turns out, the color of the foods we eat generally represent certain micro-nutrients. In fact, it’s the chemicals in the fruits and vegetables that make food a certain color.

Here are some examples.

Blue and purple: Berries, eggplant, grapes, plums, prunes, cabbage, figs and raisins.
The color of these foods come from anthocyanins. These purple delights are packed with vitamin C.

Vitamin C is vital in protecting cells from free radicals by acting as an antioxidant.
It improves iron absorption keeping us from becoming anemic. Aids in producing norepinephrine, a neurotransmitter. Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in your system.

Green: Artichoke, asparagus, avocado, broccoli, Brussels sprouts, celery, cucumbers, green apples, honeydew, leeks, lettuce, limes, onions, peas, spinach, sugar snap peas and zucchini.

The green color from these foods is from the natural plant pigment chlorophyll and provides fiber, calcium, vitamin C and beta-carotene. These nutrients lower blood pressure, improve cholesterol, aid in vision and protect against cancer.

Red: Apples, beets, cherries, cranberries, grapes, onions papaya, pears, peppers, pink grapefruit, radishes, raspberries, strawberries, tomatoes and watermelon.

The red comes from antioxidants. lycopene, ellagic acid and quercetin. Antioxidants protect against cancer.

White: Bananas, cauliflower, corn, garlic, ginger, Jamaica, mushrooms, nectarines, onions, peaches, potatoes and turnips. This white color is from anthoxanthins, which contains    beta-glucans, SDG and lignans that boost immune systems, reduce your risk of cancer and balance your hormones.

Now of course you will remember all of these nutrients and which colors they correspond to. NOT. But what you can do is make sure that all the colors are represented if not daily, at least weekly in your diet.

The point is, if your plate is mostly brown, you’re probably missing out on a lot of necessary nutrients and more specifically, you’re not eating enough fruits and vegetables.

As always, your questions and comments are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out

The abCs of vitamins

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With all of the focus going to the 3 macronutrients, protein, fat and carbohydrates. I thought I’d go micro on you from time to time and discuss the importance of vitamins . Let’s start with the most well-known of the group, Vitamin C.

Vitamin C is a water-soluble vitamin, meaning it dissolves in water. With these type micronutrients, the body easily gets rid of “extra” amounts through urine. Note, that it is still possible to take too much vitamin C.

C is easy to get into our diet. It’s found in Leafy Greens, Broccoli, Potatoes, Citrus Fruits, Bell Pepper, Strawberries, asparagus, mangos and more.

Why get C?

  • Vitamin C is vital in protecting cells from cancer causing free radicals by acting as an antioxidant.
  • It improves iron absorption keeping us from becoming anemic.
  • Aids in producing norepinephrine, a neurotransmitter.
  • Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in our system.

When you get too much:

The recommended daily allowance of vitamin C for a healthy adult is right around 75 to 90 mg. However, some suggest Mega dosing C at times, suggesting that 2000 mg is the acceptable amount. If you have gout, kidney disease or liver problems or any chronic health issue, consult a doctor before taking high levels of any vitamin.

In the short run, too much C can cause stomach cramping, heartburn and headaches. The effects of too much vitamin C over a long period of time can be severe diarrhea and kidney stones. It is highly unlikely that you are going to get too much vitamin C unless you are taking supplements.

Vitamin C is a crucial requirement for a health body and mind. And as usual, the key is to eat fruits and vegetables daily. Do this, and the vitamin C will be taken care of.

As always, your question and comments are encouraged.

Best regards,

Eric Soderlund

TruChoice Fitness & Nutrition

 

Fitness From The Inside Out

This or That For Breakfast

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TruChoice – This or That

I’m traveling right now and found myself in the hotels “free” breakfast room. I poured my coffee and perused the selections. There was a definite “This or That” scenario.
Here were my choices:

Waffle (butter, syrup)
Bagel
Toast
Honey Graham Cereal
Cheerios
Fruit Loops
Hardboiled egg
Egg Scramble with stuff
Bacon
Oatmeal
Orange
Banana
Coffee
Milk
Orange Juice
Apple Juice

Something happens to me when I ‘m out of my normal eat at home routine. Especially when I come across a buffet . I suddenly feel like I am on vacation even when I’m not and a sense of food entitlement comes over me. Although I had had no desire to even have breakfast, the moment I saw the food placed in front of me I wanted bacon, waffles, juice and the premade egg scrambles with cheese. I completely lost touch with the Eric that wants to eat well and feels a bit gross after such a meal. Fortunately, I became aware of my lack of consciousness before I piled the grease, fat, sugar and processed carbohydrates on to my plate.

Check this out.

My Choice: Hard boiled egg, plain oatmeal, banana, coffee
What I wanted: 3 strips of bacon, cheesy egg dish, waffle with butter and syrup

My Choice:
288 calories, 7 grams fat, 66 grams sodium, 45 grams Carbohydrates, 6 grams fiber, 12 grams protein, 195 mg cholesterol
What I wanted:
783 calories, 46 grams of fat, 1405 grams sodium, 61 grams carbohydrates, 3 grams fiber, 37 grams protein, 514 mg cholesterol
This choice had: 2x the calories, 7x the fat, 20x the sodium, 2.5x the cholesterol and nearly entirely processed food.

Not worth it.

The second choice would have either set me up for a weight gain day or a day of depriving myself to make up for the knee jerk reaction to the food in front of me.
This wasn’t great food. It was premade and just Ok quality. So it’s not like I would have left thinking “wow, what a great meal. I would have left saying, “why did I eat that?”.

So here is the “Take Away”.

1. Be aware of situations that trigger your “I’m on vacation” mode. Especially when on vacation.

2. Ask the question. “What if I didn’t eat that”? Don’t answer yourself, just ask the question. I find this to be a great way to snap the insane desire to eat something that doesn’t serve my goals.

3. Look at the quality of your food. Think about how you will feel after you eat. If it isn’t great quality then pass it up. I get so frustrated and disappointed when I eat an unhealthy meal that wasn’t even very good. Lose, lose.

4. Make a plan. What would have been smart and easier is if I had decided on how I was going to eat before I walked through the door. Not what I was going to eat, because I didn’t know what was going to be offered, but how. Was I going to stick to my 250 to 350 calorie simple breakfast like I do 80% of the time at home? Or was I going to make the conscious decision to treat myself and be Ok with that. Don’t make the decision when you lift the lid and see a stack of bacon. That type of reactionary decision making is what gets up into trouble in many areas of life, food included.

My meal wasn’t very exciting and my oatmeal was bland. But oh well. It did the job and I feel good about my decision which lasts much longer than those waffles would have. It was a choice and I made the choice that truly served me.

As always, your questions and comments are welcome.

Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out