February 28 - HFCS & Obesity

I was looking through many articles relating high fructose corn syrup and obesity. This was one of the most simple and to the point articles I found. Some things are just plain and simple!

First some background. HFCS first came about in teh late 1950's when a couple of scientists developed an enzyme called glucose isomerase that had a unique property; it had the ability to convert the glucose in corn syrup into fructose. (HFCS today contains approximately 55% fructose and 42% glucose; sucrose, or table sugar, contains approximately equal amounts of fructose and glucose).

Moreover, the fructose in HFCS is unbound and “ready for action,” while the fructose in sucrose is chemically bound to glucose molecules. In its latter form, fructose must first be split off from glucose before it can be utilized by the body. In a sense, the fructose in HFCS is on a “fast track” for absorption and use.

The Princeton researchers took two groups of laboratory rats; the first group was given water sweetened with HFCS while the water given to the second group was sweetened with sucrose. The concentration of HFCS was approximately 50% of what is typically found in commercial soft drinks, while the concentration of sucrose was equal to a typical can of soda pop. Both groups were fed the same number of calories overall. They found that the rats that were fed HFCS gained significantly more weight compared to their cohorts.

In a second experiment, the Princeton group looked at possible long-term effects of HFCS. They found that after 6 months, rats that were fed HFCS showed not only weight gain, but also elevated serum triglycerides and increased abdominal fat deposition. This is reminiscent of something called metabolic syndrome, which in humans increases the risk of heart attack, stroke, and diabetes.

In addition, the male rats gained a huge amount of weight; after 6 months, they were 48% heavier than their non-HFCS fed counterparts.

Enough said!

February 27 - How Much High Fructose Corn Syrup Are You Consuming Daily?

So I wanted to post a list of all the foods that contain HFCS. Well to my surprise there was really no list anywhere on the internet. Then I came across an article written by a woman who was searching for the same list and couldn't find it - so she created her own.

Needless to say the list is LONG! I'm not even going to attempt to take up the space to list it here. But please visit this website to look at the list. Make a note of what on the list lives in your cupboards.

Click here for list

Now go clean out your cupboards!!

February 26 - High Fructose Corn Syrup = Mercury

Almost half of tested samples of commercial high-fructose corn syrup (HFCS) contained mercury, which was also found in nearly a third of 55 popular brand-name food and beverage products where HFCS is the first- or second-highest labeled ingredient, according to two new U.S. studies.

HFCS has replaced sugar as the sweetener in many beverages and foods such as breads, cereals, breakfast bars, lunch meats, yogurts, soups and condiments. On average, Americans consume about 12 teaspoons per day of HFCS, but teens and other high consumers can take in 80 percent more HFCS than average.

"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered.

Look at the ingredients of the food you are buying. If it contains HFCS just say no!

February 25 - Benefits of Oregano? I Was Surprised Too

Oregano is known to have strong antibacterial properties, perhaps as a result of the volatile oils the herb contains. Some of these powerful volatile oils include thymol and carvacrol. Both of these substances have been shown to inhibit the growth of many kinds of bacteria, including some that cause serious food borne illnesses.

Mexican researchers have even studied oregano as a treatment for the common bacteria disease known as giardia. This common amoeba is common throughout the world, and it can cause serious illness in those afflicted. In one study, oregano proved to be more effective at treating giardia than the commonly prescribed drug tinidazol.

The health effects of oregano do not stop with its antibacterial properties, however. Oregano is also a powerful source of many antioxidant vitamins. Antioxidant vitamins are thought to play a vital role in the prevention of many forms of cancer, as well as perhaps slowing down the aging process.

Oregano has been shown to have over 42 times the antioxidant activity as apples, 30 times higher than potatoes and 12 times more than oranges. As a matter of fact, ounce for ounce oregano is thought to be one of the most antioxidant dense of all foods.

Who knew? Pass the oregano please!

February 24 - Avocado = Superfood!

Avocado is more than just a tasty treat to be enjoyed in guacamole--it makes a hearty satisfying meal when eaten alone, in salads, and in other dishes. Most people who transition from a standard American diet to a vegan diet with avocado, nuts and seeds don’t miss the animal foods because raw vegan plant fat is so satisfying as well as more nutritious than cooked fatty animal foods!

If your goal is to reduce your consumption or transition completely off of meat and dairy, avocado may be the perfect way to satisfy your natural cravings for creamy nourishment.

February 23 - High Blood Pressure - The Answer Could Be Celery

So even living a healthy lifestyle sometimes our bodies are prone to problems arising. One of the issues Joe (my husband) has been battling on and off is high blood pressure. Of course meds are the last resort in our lifestyle so we have been visiting some natural remedies. And amazingly in the few days he has been juicing celery daily his blood pressure has dropped dramatically. Each morning he juices two bunches of celery, adding an apple for taste and it has kept his blood pressure down. It is the only thing he has changed so it must be what has made the difference.


Here are some other health benefits of celery:

Acidity: The important minerals in this magical juice effectively balance the body's blood pH, neutralizing acidity.

Athletes: Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals.

Cancer: Celery is known to contain at least eight families of anti-cancer compounds. Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the action of prostaglandins that encourage the growth of tumor cells. And coumarins which help prevent free radicals from damaging cells.

Cholesterol: This humble pale juice has been shown to effectively and significantly lower total cholesterol and LDL (bad) cholesterol.

Colon and stomach cancer: The phytochemical coumarins prevent the formation and development of the colon and stomach cancers.

Constipation: The natural laxative effect of celery helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.

Cooling: During dry and hot weather, drink a glass of celery juice two or three times a day, between meals. It wonderfully helps to normalize body temperature.

Diuretic: The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid.

Inflammation: The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Kidney function: Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.

Lower blood pressure: Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.

Nervous system: The organic alkaline minerals in celery juice has a calming effect on the nervous system, making it a wonderful drink for insomniacs.

Weight loss: Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.

Urinary stones, breaking of: The diuretic effect of celery juice also aids the breaking and elimination of urinary and gall bladder stones.

You can expect many more healing benefits from celery juice as you consume its natural sodium.

So grab a stalk and enjoy!

February 22 - An Apple a Day!

The old saying "An apple a day keeps the doctor away" has a lot of merit. Here are some benefits of this delicious fruit.

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

February 21 - Cashew vs Peanut Butter

When looking for a spread for your sandwich, reach for cashew butter instead of peanut butter. There is more protein and less saturated fats in cashew butter. Cashew butter is an unprocessed food while peanut butter is mixed with salt, hydrogenated vegetable oils, sweeteners, and dextrose.

Cashew butter is a healthy choice for a snack. Eat with crackers, veggies or just plain out of the jar.

February 20 - Skip Rope Not Meals

Skipping meals may seem like the quickest way to lose weight, but it could do more harm than good. Think of your metabolism as a fat-burning machine; if you don’t give it the fuel it needs, it’ll stop working. And that’s just what happens when you skip meals, especially breakfast. Eating breakfast in the morning jump-starts your metabolism. Then, eating several small meals during the day keeps it running. Skipping meals causes your body to go into fasting mode and slows down your metabolism, while causing your body to hold onto the fat it has stored. Plus, research shows that skipping one meal can cause you to overeat at the next. So, not only are you slowing your metabolism, you’re actually eating more calories. No wonder you’re not losing weight!

February 19 - Fat, Protein & Carbs - Oh My!!!

Everyone knows they should eat a well balanced diet. But with all the talk of low carb diets and eat more protein, it can be confusing to figure out what exactly well balanced is.

Here a general guideline for selecting your foods:
57% Carbs
30% Fats
13% Protein

Now, of course the fats should be good fats (like olive oil, nuts, etc). And the carbs should be from fruits and vegetables as opposed to breads and pastas. And the proteins should be lean.

Try to proportion your plates accordingly. And journal, journal , journal!

February 18 - Not Every Calorie is Equal

While it is important to know how many calories you consume in a day, it is more important to see where the calories are coming from. The calories in two chocolate chip cookies are about the same as the calories in an apple but of course it would be better to eat the apple. So while journaling is a useful tool and will help you reach your goals, you should journal the details of what you eat and not just the calorie intake.

Remember, to lose a pound a week you need to cut out or burn an extra 500 calories a day.

February 17 - Let's Talk Injuries

No one likes to get hurt. And if you are careful and diligent injuries won't be a part of your workouts as a regular thing. But sometimes accidents happen. When you suffer an injury, tend to it immediately. And give yourself plenty of recovery time. Don't try to hurry up the process. The body needs time to heal. Give it the time it needs.

I'm speaking from experience now as an injury last night has left me out of commission for an undetermined amount of time. So for the next few weeks we will be visiting the subject of nutrition and supplementation and we will revisit the "Days of Movement" after I have a full recovery.

Hang in there as will I!

February 16 - Battling Ropes

If you haven't seen these, I have to ask what rock have you been under. These battling ropes are a tremendous workout. Cardio & muscle building all in one. And it is a challenge!!!

New at Serenityfit!!

15 minutes of Battling Ropes
(1 minute on, 1 minute off)

Calories burned: 145

February 15 - Time to walk the dog

Thought this pic was too cute to not use!! But I do walk my dogs on a leash. And since it is something that happens in my house everyday - twice a day, I thought I would check out the calories burned.

15 minute Dog Walk

Calories burned: 96

February 14 - Twister Anyone!!!

A childhood fav of mine - Twister! Silly but fun. Had to try it to see how many calories burned in an hour of play time.

1 hour of Twister

Calories burned: 343

February 13 - Who Needs a Stairmaster?

Who says you need a Stairmaster to get the benefits of walking the stairs. I spent 30 minutes walking the stairs at my house (I live in a 3 story townhouse so no shortage of stairs there). And it became a game as my dogs joined in, thinking they were chasing me. Too cute!!! And what a workout!! Amazing!

30 minutes walking up and down stairs at my home

Calories burned: 396

February 12 - Practice Your Downdog

Not only is yoga great for fitness for your mind, as it helps you get centered, focused and reduces stress but it is a great way to burn calories. Just practice a basic sun salutation for one hour with a brief savasana at the end will do for a great calorie burn. And you'll feel relaxed afterwards.

1 Hour Yoga
Calories burned: 405

Namaste

February 11 - Dance, Dance Revolution

This is the only XBox game that lives in the Po's house. We actually bought the XBox just for the DDR game for Meghan. So I dusted it off and put it to use and I forgot how fun this game is . I will definitely be revisiting this as an exercise program.

DDR for 1 hour

Calories Burned - 893

February 10 - Dancing The Calories Away!

I have to admit I'm not much of a dancer but so many people love Zumba and love dancing and it is great cardio. So I sucked it up and spent an hour groovin'. The results were quite amazing to me.

1 hour of constant dancing
Calories Burned: 829

February 9 - Video Games Can Be A Good Workout (& Fun)

Our family has never been big on video games (never really time to spend playing them). But I wanted to see if these interactive games were a good way to burn calories.

Results - Not Bad!!!

1 Hour playing various games on the Wii

Calories burned: 643

February 8 - Skip Your Workout? - No! I Mean Skip For Your Workout!

Not skipping the workout today, but skipping is the workout.

So much fun!!! Find an open space and skip from one side of the room to the other. Let yourself go and feel the freedom of being a kid. It was very freeing and simply fun.
And as it turned out, a great way to burn calories.

20 mins
Calories burned: 292

February 7 - RECESS!!!

One of the problems with working out is adults think of it as work. But exercise can and should be fun. So I challenge you to visit exercise for the next few days the way a kid does. Think of it as recess.

So for the next two weeks I am going to play at exercise and record the results.

Today is JUMP ROPE DAY!!

20 mins
Calories Burned - 268

February 6 - Take a Walk

When looking for ways to get in shape sometimes we forget the simplest things. Walking is a great workout for many reasons.

Walking is not only great exercise but it can be used as a time to reflect and reduce your stress. It can also be a fun activity to do with a friend.

The benefits of walking are not news to you, I'm sure but here's a reminder.

Benefits of walking 30 mins a day:

• It reduces your risk of dying from heart disease or stroke
• It lowers your risk of diabetes
• It lowers high blood pressure
• It protects against falling and bone fractures in older adults
• It may help protect against certain types of cancer, such as breast cancer
• It increases the number of calories your body uses, which helps to control your weight
• It helps control joint swelling and pain from arthritis.

1 Hour of walking (4 miles) - Calories Burned: 437

So take a walk today

February 5 - Here's a Reason to Enjoy Your Housework

No one likes to do housework, but it is a necessary evil. So why not look at the bright side. House work can be a great way to burn some extra calories.

I spent 3 hours deep cleaning my kitchen; floors, cabinets, stove/oven, refrigerator, windows, and basically every surface in the room. And while I was very tired at the end of the cleaning frenzy, I was very pleased to find my calorie burn for the activity.

Total calories burned: 1200

Woohoo! After seeing that I didn't mind the work so much. And my kitchen is spotless!!!

February 4 - Rebounding

No matter how many calories you burn rebounding, I would encourage you to do it because it is simply FUN!

Let your inner kid take over and enjoy yourself jumping on this mini trampoline. There are workouts you can do with your rebounder but even if you simply spend 15 minutes jumping on it the benefits are so great.

Calories Burned in 15 minutes: 80

Benefits of rebounding:
- 68% more efficient than jogging (NASA, Journal of Applied Physiology 49(5): 881-887)

- Fights fatigue by strengthening the glandular system to increase the capabilities of the thyroid gland, the pituitary gland and the adrenals.

- Rebounding has a natural analgesic effect on the body which helps to relieve joints and pain in the neck, back, and head through the increase of circulation and oxygen flow.

- Conditions and strengthens the heart which allows the resting heart to beat less often. This in turn sends a stronger surge of blood through the veins.

- It provides an extremely effective 'no impact' exercise - especially important for those with less mobility or undergoing rehabilitation.

- Rebounding has been found to lower elevated cholesterol and triglyceride levels.

- It increases metabolism which assists the body in burning more calories.

- One of the primary causes of aging is the declining performance of the heart and circulatory system. Rebounding is incredibly effective in increasing the performance of both the heart and the circulatory system and thus slows the aging process.

- Rebounding specifically stimulates the flow of lymph fluid through the lymphatic system. The change in gravitational forces allows for greater blood flow and this increases the amount of waste and toxins flushed from the body. Rebounding can increase lymph flow by up to 15%!

- Rebounding has also been found to enhance digestion, relaxation, sleep patterns, nerve impulses and muscle fiber.

- Blood pressure can be significantly reduced by rebounding. This is achieved by boosting the muscle tone of the middle arterial muscles and the improvements to the circulatory system.

So get jumpin' today!

February 3 - TRX Training

TRX Training is a new phenomenon at Serenity and let me tell you it ROCKS!!!

TRX is a comprehensive body workout. It is appropriate for all fitness levels. And the best thing is it allows you to challenge yourself as you choose the intensity of your workout based on the angles of your body during the workout.

It is truly one of our favorite classes at Serenity.

One of our clients, Michelle, tracked her calorie burn during one of her TRX training classes recently and I'm so excited to post it.

Total calories burned: 1133 -WOW!!!

TRX ROCKS!!!!

Get to a class now!!!!!!

February 2 - Let's Bowl!

I don't know if it's a southern thing, but growing up bowling was a regular activity for my family. I loved it. I don't do it often anymore but I thought I'd revisit it for this project.

So Joe and I had a bowling date. We bowled two games each. It took about 40 minutes (which I thought was fast).

Total Calories Burned - 300

And FYI I bowled a 140 and a 150 game! Woohoo!!

February 1 - The Beginning of 28 Days of Movement

For the entire month of February I will participate in a different activity and record the calories burned. Some of the days it will be exercise and some days it will be a regular daily activity.

I thought it would be fun to make the first entry about an activity that I know everyone will love (well most everyone). Shopping!

Meghan and I took off to run errands. A shopping trip to Target, Staples and BJ's that took 3 hours.

Total Calories Burned: 770

Didn't reach my target heart rate but I kept moving. To add to the experience I parked further away from the buildings and pushed the cart.

So when you are shopping you can feel good about burning a few extra calories.