March 3 - Does Diet Soda Make You Fat?

How many of you have chosen diet soda because you thought it was the healthy choice? Lots of hands going up! Now those with their hands up, how many of you have heard someone say or said yourself, "I'm on a diet so I better choose the diet soda", or "I can drink as much diet soda as I want because its calorie and sugar free." Lots of hands still up. (Now put them down, you look silly waving your hands at a screen)

Well here's the bad news. There is evidence to prove that diet foods can actually cause you to gain weight.

Did you know that it is NOT the number of calories you eat and drink every day that causes you to gain weight? It is actually your body’s HORMONAL RESPONSE to the calories you ingest.

In the case of diet soda there are no calories, but the chemicals you are drinking trick the body into believing it’s eating something sweet.

Let’s take Aspartame for example (found in Diet Coke). This chemical actually blocks your brain’s production of serotonin (controls mood and appetite amongst other things).

And what does your body do when it is suffering from low serotonin levels? It tells your body to go and get some of the foods that it knows will stimulate the release of the chemical.

So sugar free sodas are actually fueling your sugar and junk food cravings.

March 2 - Aspartame - What You Don't Know Can Hurt You

I want to share with you info from an article from Dr. Merola that I think sums up nicely the effects of aspartame.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame:(2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you can see, that is exactly what it is.

More info to come on why you should not be consuming this terrible chemical.

March 1 - Aspartame - What Is It?

NutraSweet® is the NutraSweet Company's brand name for the low-calorie sweetener aspartame. It is used to sweeten a variety of foods and beverages and is about 200 times sweeter than sugar.

Studies conducted with taste-test panels show that aspartame's taste is very similar to the taste of sugar. In addition, aspartame has the ability to intensify and extend fruit flavors, such as cherry, strawberry and citrus flavors such as orange, in foods and beverages. For example, aspartame makes chewing gum taste sweet and more flavorful longer than sugar-sweetened gum.

Aspartame (L-a aspartyl -L-phenylalanine methyl ester) was discovered in 1965. After more than 100 scientific studies were conducted and reviewed, it was granted approval for use by the U.S. Food and Drug Administration in 1981.

First detail to note: it took FDA 16 years to be approved. Second detail to note: this chemical is 200 times sweeter than sugar. Third detail to note: this is not a natural substance. It's processed.

I will talk a lot about Aspartame and other chemical ingredients in the food we eat. But for now, your homework is to go through your cupboards and refrigerator and look for all products containing Aspartame. Over the next few days I will tell you why you should think twice before you eat them.

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