Category: Nutrition

Foodie vs. Age

The world is currently populated with a large percentage of food loving adults, called “foodies.” People who love to eat, cook and/or explore the myriads of foods and recipes that can be found all over the world. As woman in her 50’s raised by a woman who was a foodie before the term was coined, I love and appreciate unique restaurants or dishes and of course pairing fine wine with my meals as well. But as a women in her 50’s I am also experiencing a dichotomy to my love of food that lately has me quite annoyed.

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First is the fact that I am a fitness professional (Certified Personal Trainer and Nutrition Expert) and because of that I simply cannot just hang out and eat everything I want to whenever I want to. Even though I am not so strict with my nutrition that I can’t indulge in comfort foods or high-caloric meals on occasion (after all moderation is my mantra), I still feel wrong indulging in exquisitely prepared seven course meals or conversely enjoying cheese nachos at the movies. I worry that I’m sabotaging my fitness goals.

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Second, and worse for a foodie – I find that my digestive tolerance has changed and lately I can’t handle rich foods or too much wine like I used to. Everything from acid reflux, to sour stomach, or cramps and bloating seems to follow whether we’ve had a fancy night out or a dinner party with friends.

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The irony is that while around the age of 50, most of us can finally afford to explore foods and restaurants more than we could in our 20’s, and that our pallets are finally the most developed, we also find that our bodies can’t always process certain foods or quantities like they used to.

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So what can a foodie do when the body rebels? The answer for me has been to slow down. We spend so much time rushing around, it translates to eating as well. Take time when eating. Chew slowly, let the enzymes in your mouth do their job. Pay attention to all the nuances of the foods or wines you’re consuming – be in the moment by taking your time and really experiencing the meal. Sip the wine, talk with those around you, and let your body relax while you enjoy the meal.

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When not indulging in explorations of new restaurants or recipes (i.e., eating every day foods), always remember to keep your nutrition balanced with lots of fiber and water, keep your quantities small, chew or swallow enzymes on a daily basis and most importantly, savor your food. Food is nourishment and life, but it is also art and a joy when handled properly – at any age!

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Motivation vs. Procrastination

Many years ago I addressed a common culprit that keeps people from achieving their fitness and/or life goals – procrastination (see Finding Motivation)! I felt it timely to remind everyone once again that while motivation is what’s needed to propel you into effective action for changing your body or life, procrastination, if you’re prone to it, can be the cog in the wheel every time.

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Motivation: something that provides a reason for a person to act a certain way.

Procrastination: the act or habit of putting off or delaying.

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Depending upon your personality, you might not need profound motivation to achieve your goals and aspirations. Simply the desire to be or have what you seek is enough to drive you from step A to Z. Whether it’s weight loss, a change of career or home, or the ending of a dysfunctional relationship, some of us can stand up, make plans, take action, and manifest a change.

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However, if you are a procrastinator, making changes to your body or life can be difficult, if not painful. Planning may not be the problem, you may easily cogitate on ideas and pros and cons lists all day long, but if you maintain a state of reluctance to actually take action (i.e., procrastination), then changes never occur.

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Even if it there’s urgent motivation (your health, your finances, the needs of your family), to a procrastinator, obvious needs are often not strong enough to overcome a lifetime of chronic deferment. So how do find the right motivation to get off your butt and take serious action?

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Start by facing your fears. More often than not it’s fear that keeps you from action, rather than laziness. Cut to the core of the problem, and you can see the path to resolution. Fears generally boil down to one of these four types:

  • Fear of rejection
  • Fear of failure
  • Fear of pain
  • Fear of the unknown

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Once you name the fear that’s holding you back, then acknowledge what limits that fear truly contains (i.e., will it kill you or will it simply be difficult). Next, pick the hardest step first. We all tend to number our steps starting with easy (baby steps), progressing to the big and more scary steps. Reverse this. Tackle that which seems like it will take the most of your energy right off the bat. It’s all down hill from there (in a good way).

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Now keep your steps simple and brief. The longer things take the more likely you’ll loose motivation. Keep intermediary goals to something achievable in a short period of time (a few days or a week). Once you have several successes under your belt, you’re more likely to continue plodding towards your main goal.

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Lastly, seek support. Find family, friends, or co-workers who understand the cycle of procrastination. You may think having a go-getter in your corner will keep you accountable and focused, but for a habitual procrastinator a “cheerleader” is often a deterrent. But if you can find an ally who, like you, moves slowly and over-analyzes everything, you might find that while they’re stuck in their situation, they are great and helping you get unstuck. Then you can repay the favor when they see your achievements and get re-motivated to shake up their lives.

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In the end, remember that procrastination is a choice. If something in your life isn’t changing and you’re unhappy about that – make a new choice!

What’s Your Time of Day?

Do you have a time of day that you prefer?  It’s widely accepted that some of us are “morning people” and some are “night owls” — and you probably know which one you are.   Whichever you are, you’ve probably noticed that either in the early morning, or in the late afternoon, you feel your most energetic. That is what I call your “sweet spot” and that time period is the best way to have an effective and efficient workout.

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I bring this up today because I know a lot of people get a slightly renewed interest in going to a gym during the summer so that they can feel more comfortable sitting by a pool, or have enough stamina to enjoy summer sports and longer days. However, often those of you who try to make the gym part of your daily routine this time of year, you forget one key factor. Just like workout routines are not one size fits all, the time of day you work out is a variable as well.

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If you’re a morning person there’s no doubt you’ll get a better workout in the first half of the day than after work. Vice versa for those of you who really aren’t up to full speed until about 2 or 3 pm. Working out after work or even after dinner would be best suited for your goals.

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I remember in the 80’s everyone was into “bio-rhythms” and there were ways to chart your own personal rhythms so that you could take advantage of your body’s “up” times to achieve goals and work; and not schedule things for your “low” times. Of course most of us found this to be silly mumbo-jumbo right up there with astrological forecasts, but there’s a validity to every body having different times of day where their energy ebbs and flows, and knowing the basics about your internal workings will benefit you in your fitness goals.

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So if you’re following my advice herein over the months, you know that you must cater your workouts to a realistic goal for your body type, personality, time management skills, and now – the time of day as well. Continue to eat 6 small meals, drink a ton of water, and try to arrange your day around your energy.

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In simple terms, if you’re a morning person, workout with the sunrise if you can. If you’re a late-night kinda girl/dude – head to the gym around sunset. You may think this silly, and in truth we can make ourselves workout at any time of day that fits our schedule. But try it a few times and see if you have a better workout when you’re at your best energy.

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Through The Looking Glass

The skill that I have paid the most attention to in my role as a trainer, life coach, and self-aware adult is that of perspective. I understand that there are always two sides (or sometimes more) to a story and usually the reality is somewhere in the middle. Conversely I also know that the grass is really never as green as it seems from the “other side.” Changing your perspective is the single best way to successfully change that which you are unhappy with, whether it be your body, a relationship, a job, or just how your emotions respond to stressful situations.

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In the sequel to Alice in Wonderland (Through The Looking Glass) everything she knew about life, and even about Wonderland, was upside-down or backwards. But by embracing that different perspective (instead of fighting it), Alice was able to overcome obstacles and get back home with a new and better understanding (i.e., perspective) of her life.

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Have you ever noticed that something that causes you great emotional stress doesn’t affect others the same way? Is that because they’re better than you? No, it’s because they simply have a different perspective. Same goes if you handle some stresses easily while your friends rage about. You’re not better, you just have a perspective in this area that differs than theirs and causes less strife.

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If you are unhappy with the condition of your body (or any of the other life-issues I mentioned above) and no matter what you’ve tried (working out or dieting), nothing has successfully budged that excess fat, then perhaps it is time you changed your perspective. As an example, in some other countries, women with higher body fat are deemed beautiful and/or a symbol of a successful or wealthy family. These women have a different perspective about their bodies than we do in the U.S., that’s all there is to it.

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So how do you change your perspective? One of the best ways is to de-personalize your view of the situation. In other words, take yourself out of the equation and look at it as if you were counseling a friend who was in your place. This allows you to see all aspects of the situation, not just what your emotional state focuses on.

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An easy way to do this is to write yourself a letter, assuming the role of a friend. Pretend that the YOU are writing to is a friend who is in need of support and encouragement, but most importantly – CLARITY. Diagnose the situation via the facts, and look at how other situations in this “friend’s” life could contribute to how they’re handling the current situation. You’ll be surprised at how much clarity you find when looking at a problem that isn’t YOUR problem. After all, most of us (especially women) love to offer advice to our friends to solve their issues, yet fail to follow that same advice when it comes to ourselves.

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Try this trick the next time you are frustrated or angry that something in your life just isn’t working to your liking. Take a deep breath and help your “friend” feel better and clearer about the situation. In the end, by seeing through the looking glass, I suspect you’ll find that your life is not as bad, or as stuck, as you thought.

Aging & Our Bodies

Many years ago I posted Maturity, Menopause & Metabolism and it seems a good time to remind us all that aging and our bodies changing is inevitable and we must keep a positive and healthy perspective.  I’ve updated it and re-post it as a helpful reminder that we’re all in this together and we’re all doing just fine!

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When I was a very slim 20-something it seemed like every woman who was overweight would say to me “wait until you hit 40, then you won’t be skinny anymore.” Well 40 came and went and I was still underweight. Then it became “ha ha when you hit menopause, then you’ll see!” Menopause abruptly came to call when I was 48 and I’m still not overweight at 56.

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But all these forecasts of my physical doom haunted me for years and as I became a fitness professional I looked hard at why age 40, or menopause would automatically trigger weight gain for so many women. What I discovered was that it’s not so much about the age, as it is about what lifestyle you lead, any medical conditions, and your perspective.

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Let’s tackle the 40’s first. People say your metabolism slows down by age 40. While there is truth to the fact that metabolism (“the chemical process that results in production of energy and elimination of waste”) does slow down with age, it is not automatic or inevitable. The typical adult slows down their energy output voluntarily, i.e., they work longer hours, drive longer distances, and are more sedentary when home. Also, as we get older we eat more, having more money as well as a wider taste pallet, therefore causing our calories to increase.  In the case of an individual who stays consistently physically active and maintains a constant moderate calorie consumption, they will likely not gain any significant weight as they hit a milestone of 40 or 50.

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Menopause is a different hurdle. There is no question that with the absence of estrogen, progesterone and testosterone (all present in a pre-menopause woman), the body will gain wait and the metabolism will slow down. Women’s bodies gain belly fat as they go through menopause because the mechanical brain knows what our emotions do not – that fat contains estrogen and our bodies need at least a little estrogen. But again, if an individual stays consistently active and maintains a balance between calories in vs. calories out, the weight gain can be slight and manageable (as it’s been in my case).

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Medically speaking, often with the onset of menopause, the thyroid will also give out, tending towards the hypo-activity (under active) which definitely causes weight gain and a loss of energy. But with proper medication, the missing thyroid output is restored and that portion of the weight gain can be reduced. Also, if menopause is a result of a full hysterectomy, or induced as a result of cancer treatments, a woman can experience rapid weight gain. This weight is very stubborn to remove. That’s when our last criteria comes into play.

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Perspective. We are a society focused upon the hollow ideals that women have to have perfect bodies and look young and fit all the time. My mother used to say it was too bad that the Zoftig bodies of her generation weren’t in vogue any more because that was a more realistic perspective of women’s bodies and the beauty that they possess. I have a client who would be considered over weight by most standards. Despite her roundness, she is super fit and flexible, and loves to salsa dance and take yoga. She eats well, laughs a lot, and feels sexy anyway. Her husband agrees whole heartedly!

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As I’ve detailed in numerous other posts in my blog stress and lack of sleep also contributes to weight gain. Often the lives of those in their 40’s to 50’s are at their most stressful – the kids heading towards college, careers being full steam, their parents becoming oilder and often less healthy, as well as the aforementioned menopause, cancer treatemetns, etc. During these 10-20 years stresses are higher, and undoubtedly sound long sleep is lower, both of which contribute to your body holding on to fat.

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So if you exercise regularly, eat lean and healthy, and can achieve whatever reasonable physical challenge or goals you desire, then you are perfect the way you are. Your body as it ages is going to change. In some ways I look better than I did when I was 20, and in other ways I don’t. But my perspective is that I can keep up with my 11 year old, I can climb rocks, trees, and lift weights for hours at the gym, and I can sit on my butt and drink wine and eat chocolate and not stress over it. So I’m okay, and life is good. Now if only these hot flashes would go away! Wink wink.

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Women vs. Woman

Over two years ago I posted Stop Competing, Start Caring which focused on the rampant issue of women putting each other down through mean-spirited acts of unspoken competition.  From the gym to work environments I see women continuing to combat jealousy via negativity and attempts to feel superior. Sadly, I suspect if my gender was more supportive of each other on the whole, if we’d have a woman as president today instead of the misogynist we’re stuck with. But I digress…

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I recently joined a new gym, the kind of gym where everyone is very fit and focused on hard core workouts.  This is no meat-market pick up joint, or Planet Fitness where you cannot grunt or show too much skin.  Despite being a fitness professional I found clientele on the workout floor a bit intimidating, so I decided the best counter-action was to smile sincerely at everyone, especially the women.  Not surprisingly, but too my renewed dismay, only one out of every ten women smiled back.  Even with deliberate eye contact and my broad and welcoming smile, they looked away with down-turned mouths. I even attempted to strike up a conversation with one woman in-between sets and she answered me quite curtly and sauntered off.

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So here is the post again, with slight updates, in my hopes to remind all women that we do not need to compete or be jealous of each other. The grass is NEVER greener on the other side, and only if we work together can we continue the improvements to our role in society that the Suffragettes’s started and the 60’s feminist movement continued.

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Since I was a young girl I’ve been aware of the serious nature of girls competing against each other for just about everything from friends to grades to boys. It gets worse and uglier as we grow into women. I see it at the gym, the mall, restaurants – women sizing up the competition. You can see it in their expressions, a defensive once-over seeking some flaw or registering uncalled-for disapproval.

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I’ve mentioned this before, living in Las Vegas I regularly see parades of girls, each more scantily clad than the next, perched in ridiculously high heels, all glaring at the gaggle next to theirs to see if there is anyone they can put down to make themselves feel better. Belittle the competition and they’re no longer a threat, right? Yet despite girls’ intentions, the message men take away from this contest of looks is that we’re offering your bodies and not our brains, and thus they don’t really care which girl they get.

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The question is why are we so quick to condemn or ridicule? The answer is competition. We compete to be prettier, smarter, slimmer, or funnier. But the true concern really comes down our fear that someone is “better than me.” Girls are constantly worried that another girl will get more attention, steal a mate, or even get a better mate. We regularly match our own worth against the next girl – which only serves to chronically undermine one’s self-esteem – and we usually know nothing about this other girl’s character and/or life other than her “cover” which we judge.

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It’s sad that we are driven to such levels of insecurity that we view our fellow “sisters” as potential threats to our happiness. I suspect this is also a part of the reason that women are still undervalued and underpaid in the workforce. It’s bad enough that we have to compete with men for jobs, but when women consistently treat each other with distrust and resentment in a work environment, it’s easy for employers to offer us less money knowing that we’ll accept it just to get ahead of the next woman.

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I know in my youth I did my share of mocking another or feeling envious of another girl’s achievements or looks, but I’ve worked hard in this second half of my adult life to remind myself that the grass is rarely greener on the other side, and that we all have strengths and weaknesses, gifts and limitations, and the only person I should compete with is myself – to constantly grow and improve.

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So I suggest that all women take stock of their attributes and stop beating yourselves up about your detriments. If there’s a negative aspect of yourself that you can actually change, DO IT and move on. Otherwise, be proud of who you are what you’ve achieved and never stop trying to be more. Consider the woman next to you your equal and always be there for each other.

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If we can teach our daughters through this example, we just might have a generation of women that work together to boost each other up, improve the world at large, and show men that we are not only equal, but in some areas might even be superior?  Just food for thought.

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I Don’t Count

A client asked me the other day if I counted calories. When I told her that I do not, she replied “then how do you control your food intake.” Alas once again I came face-to-face with that common misconception that calories are the way to control your weight. This is not really the case.  Sure if you are consuming 12,000 calories a day you might need to count them to learn exactly how many calories foods/meals actually are, but in general calorie counting only serves to stress out people seeking to lose weight (lower fat levels).

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After 17 years as a fitness professional, I know what amount of calories I consume in general on a daily basis without having to count them.  More importantly, I know that counting calroies is not as important as burning the calroies I consume.  So for all of you who sweat over calorie counting, you can relax and still lower your body fat levels if you’ll just follow this simple formula:

FUEL IN VS. FUEL OUT

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There’s no need to count calories if you’re eating six small “sensible” meals every day (with allowances for larger meals or less “sensible” treats) and moving enough throughout the day to burn your fuel (or calorie) intake. If your goal is to lower body fat (i.e., lose weight) then you need to burn more fuel than you ingest. Remember, if you ingest more fuel (calories) than you burn, that fuel will be stored in your body as fat. Continue in-taking more than you use and you will continue to store, and gain, fat.

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In plainer terms: if you are going to have a pumpkin spice latte on a daily basis, along with pizza, pasta, and a lot of processed carbs, you’d better be working out at least two-hours a day to balance it out. If you’re eating MY way, even if you throw in ONE Starbucks high caloric treat during the week, you don’t need to “count those calories” because you’re consistently burning your fuel source, and building enough lean muscle to burn excess fuel.

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I’ve addressed this issue several times through the years that I’ve had this blog, and clearly it needs repeating on a regular basis. Calories and/or carbs are NOT the enemy to our bodies. What is the enemy is the amount of excess calories or processed crap that most Americans put into their bodies. Since the great depression we have evolved into a Nation of super-sized, overly-salted, overly-sugared, overly-processed meals where 90% of the working population do not ride-share (drive alone in their cars), and work highly sedentary 8-hour days in forced air, fake lighting environments.

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All of this has left us with a huge obesity problem in both adults AND children. To my perspective, the first way we can reverse this is to instill in everyone the concept that food is for our survival first and foremost. While I am a “foodie” who enjoys the artistry and wide variety of flavorful meals, sweets, and wines I still keep moderation in place by always observing the rule of “fuel in vs. fuel out.”

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So stop counting calories if that’s your thing, and shift your focus to acknowledging that your body is a machine. Like a car needs quality gasoline, oil, water, well-kept tires, and regular maintenance, our body needs small amounts of healthy fuel on a consistent basis, while balancing it out with effective fuel-burning movement, followed by adequate rest. In this way your “machine” will stay lean and healthy for a very long time.

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2-Minute Abs!

So how many of you reading this got very excited by the idea of 2-minute abs?! I purposely titled today’s post that way because I wanted to illustrate just how geared we all are to find a way to get in shape with the least amount of time spent.

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In the comedy There’s Something About Mary, a brief dialogue between our Hero Ted and a hitchhiker centers around the idea that the hitchhiker has created a 7-minute abs video to trounce the popular 8-minute abs series. Ted replies “That’s good. Unless, of course, somebody comes up with 6-Minute Abs. Then you’re in trouble, huh?” The Hitcher’s response: “No! No, no, not 6! I said 7. Nobody’s comin’ up with 6. Who works out in 6 minutes? You won’t even get your heart goin!

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My point here is that we’re always seeking quick ways to do what we really know takes more time and focus than just a few minutes. I know I’ve discussed this numerous times herein, but once again we are in the season where infomercials and web-ads focus on our mid-sections as the key to our happiness and success in the coming summer months. This is why once again I feel the need to remind you all that excess belly fat cannot be reduced to show your ridged-abdominal muscles hidden underneath without a serious change to your way to eating and consistent hard work to ALL your muscles (including your cardio/heart) for more than even 20-minutes three times a week.

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With that said, today I will give you a 12-minute ab routine (yes that’s 10 more minutes than today’s blog title promised) which if done three times a week, ALONG with a weekly mininum of 90-minutes of resistance training and three hours of cardio AND a nutrition plan that reduces your sugars, fats, alcohols and starches (but not eliminates them) WILL result in a reduction of belly fat (i.e., a flatter stomach).

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This is just one of my routines that I use on my clients. If you want more (cause you will plateau in 1-2 months), you know where to find me. If you need further instruction/illustration on how to perform these surf the web or contact me:

Perform the following exercises in order for 30-seconds each.  The rest and repeat two more times.

Leg lowers & raises
Alternating Bicycle Crunches
Feet Flat Standard Crunches
Knees Up Standard Crunches
Legs in Air Standard Crunches
Legs Out Flat Standard Crunches
Ball Hand Off V-Sits
Ball Side Taps V-Sits

Photo samples of each follow below in the order listed above.

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Sugar Isn’t Just Sweet

Three years ago I posted an article All Sugars Are not Equal and now lately I’ve been fielding a lot of questions about sugars and sugar substitutes, so I thought it was time to remind you all that Sugar Isn’t Just Sweet!

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Sugar, in all its forms is highly addicting to our brains via our tastebuds.  Sugar is in so many foods naturally (like all fruit), and then for some reason our commercial food industry has decided to add in more sugar — probably because it makes us crave the items more and therefore boosts their sales.  As any annoying example I cite regularly, several American producers feel the need to ADD refined sugar (or even worse High Fructose Corn Syrup) into their apple sauce or apple juice.  It’s apples for goodness sake – it’s already sweet!

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The real problem is that so many people are unaware of just how much sugar they’re ingesting (or allowing their children to consume) and further, they don’t understand why sugar is so bad for our bodies.  It’s simple, sugar — ESPECIALLY REFINED SUGAR — attacks our immune systems, increases high cholesterol, causes systemic inflammation, confuses our metabolisms and therefore stores as fat (i.e., weight gain) and pushes our blood systems towards diabetes.

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To combat only two of the above-listed issues, once again commercial food entities diddled-about in their labs and came up with sugar substitutes that were “lo-calorie” and safer for diabetics.  Unfortunately, a whole slew of other issues came about with some of these subsitutes, the least of which is cancer.  In case you’re still confused about refined sugar vs. sugar substitues vs. natural sugars, here’s a quick recap:

There’s table sugar – white refined sugar — that we all grew up with, and it’s subsidiaries of powdered sugar and brown sugar (refined white sugar with molasses added).  This comes from the sugar cane plant and/or sugar beets plant. Like all sweet plants (fruits and vegetables), it has a sweetness to it that we have labeled as SUGAR. The Sugar Cane is not a bad plant, but it’s the process we have developed to refine that sweetness is bad.

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The term “refining” means to remove by a purification process, certain coarseness or impurities. Sugar refining is the process of extracting out the sugar (sucrose) from the plant materials and then removing other unwanted materials from the extracted raw sugar. These substances can include remaining stalk fibers, soil, insect parts, molds, bacteria and waxes.

The refined white sugar product is now over 99.9% sucrose and for all practical purposes contains no nutritional elements such as vitamins, minerals, proteins or fibers. What is left consists of pure, refined carbohydrates that the body cannot utilize. Worse yet, refined sugar drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one’s entire system.

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With Refined Sugar being seen as the enemy we began to create foods labeled as “sugar free.” Here is where one of the first misunderstandings comes in. They are NOT sugar free. They are refined sugar free. These “sugar free” foods usually contain one of the following sugar substitutes:

NutraSweet or Equal (aspartame)
Splenda (Sucralose)
Saccharin or Sweet N Low (benzoic sulfilimine)
Stevia
Xylitol
Coconut Sugar

The first three are man-made chemical products, praised for having no calories, but criticized (rightfully so) for being so foreign to the body that they offer no benefit, and in fact can be very harmful. The last three(Stevia, Xylitol and Coconut) come from plants and are less offensive than any other choice of sweetener (real or artificial), but they still put SUGAR into the body.

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Other sweeteners like honey, agave, and maple syrup are “safer” to some esxtent, but the issue still remains that our bodies can really only handle so many grams of sugar per day before our systems are negatively affected. (Remember even alcohol turns into sugar in our bodies.) Even Raw Sugar is better than refined, but you’re still left with one important issue:  too much sugar – of any type – in our blood streams is bad (worse yet for those with allergies, diabetes or autoimmune diseases such as MS).

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So the real question you need to pose to yourself in regards to your nutritional health, is how much SUGAR should you eat per day. In other words, the maximum number of grams of sugar in any shape or form.  The American Medical Association suggests no more than 25 grams of sugar per day (which equals 6 teaspoons). Did you know there are 19 grams of sugar in a medium sized apple? There are 40 grams of sugar in a can of Coke! How many grams are in your latte, your salad, your sandwich? Refer to the chart below to see just how many teaspoons of sugar (1 cube = 1 teaspoon) are actually lurking in some of our foods.  Six teaspoons is VERY easy to achieve and quickly surpass in your daily nutrition, even if you believe you eat “healthy.”

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So take a hard look at what you eat and know how much of any substance you’re consuming, whether it be sugar, sodium, etc.  Keep a balanced diet, and try to keep your sugars (in all their forms) to a moderately low level.

Dig Deeper

In light of receiving many encouraging responses to last week’s post (No More Labels), I contemplated further why we feel the strong need to label everyone with an adjective indicating physical approval or rejection based upon our exteriors. It hit me that this is because a huge portion of our society is shallow – shallow in their views of bodies, shallow in their treatment of women, shallow in our obsessions with ourselves and our need to conform. Keep in mind, I’m not calling people shallow per se (a disparaging usage), I’m saying our choices and/or view points can be shallow as the dictionary defines the word: of little depth.

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Now I’m not pointing an accusatory finger around blindly without looking within – I spent the week analyzing how and when I make choices based upon my insecurities or “shallowness.” I concluded that society (myself included) is often so busy and focused on the trivialities of day-to-day life that we are living only on the surface, which in itself equates to a shallow life (for the surface has little depth). It doesn’t help that somehow we just elected the shallowest of shallow men as President (I’m allowed my opinion) which seems to further prove my point that a vast amount of society doesn’t care to look below the surface.

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So what do we do about it? Well just the suggestion that we look deeper at how we view and treat each other, as well as how we view ourselves, will cause us to make less shallow choices. Once you become aware that you’re prone to judging a book by its cover, it’s harder to maintain that habit.

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I put myself to the test this past week and did my best to view others with less pre-conceived notions about who they are based upon their outsides or a limited glimpse of behavior. I especially applied this new perspective to myself. Anytime I hesitated to do something or try something because I worried about how that would seem to others (those who might judge me only by my surface), I forged forward with the encouraging reminder that if if you dive deeper (or live life less shallow), you find unexpected treasures.

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My conclusion is that I will ever-more look below the surface so I can better understand and appreciate the diversity of those around me, have a fuller life, and encourage everyone else to do the same. That way we can hopefully rid society of the labels and judgments that bind (or rather blind) us.

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