Do You Want Sugar with That?!

I used to eat Hostess Suzy Q’s for breakfast, tater tots and chocolate shakes for lunch, and dessert after dinner every night.  Not good!!!  Luckily this was during my tweens and teens when my metabolism was at its peak.

Today, I’m a more educated clean eater.  I still crave sugar on many occasions; case in point, I splurged two days ago on our family’s Easter tradition of prune coffee cake (you HAVE to try it!!), but I’ve learned to adopt more restraint.    I truly, TRULY believe each one of us has the capability to scuplt his or her own body as we wish.  It takes disciplined eating mixed with some exercise, but it can be done by every body type, every age.  Decreasing sugar from the diet will cause one to notice a decrease in belly fat. In my next life, I’ll be a nutrionist/personal trainer!!  Ha, that may be a good idea when I retire from teaching – it will keep me motivated to stay active!!

Take a peek at how much sugar is in some of our everyday foods . . . some of these may surprise you!!!

Each cube is equivalent to a teaspoon.

Strawberries, carrots, Cheerios and Special K seem to be the winners here!

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Reasons to Drink

I’ve never been an active soda drinker and, in fact, for the past two years I’ve eliminated soft drinks from my diet completely.  It’s just not something I crave, thank goodness.  A friend just sent me this information via an eye-opening email.  The indisputable benefits of water and the horrid effects of soft drinks are evident.  An ex-boyfriend used to drink seemingly countless cans of Diet Coke throughout the day, every day -  morning, noon or night.  A couple of years ago, two of his back teeth literally fell out of his mouth.  They apparently decayed drastically from frequent soft drink exposure!  It was a rude awakening for him to stop ‘cold turkey’ – here’s the information that will give you food for thought . . . or drink for contemplating:

Water or Coke?? WATER - I don’t drink enough of this.  I have to consciously force myself to drink water. Now armed with this info, it’s going to be easier for me to add more water to my diet!!! #1.   75% of Americans are chronically dehydrated. (Likely applies to half the world population) - That statistic amazes me!! #2.     In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.  - I’ve heard this before!!  It’s so true. #3.    Even MILD dehydration will slow down one’s metabolism as 3%. - 3% can be 1 or 2 points in body fat. #4.   One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.  - Yes, yes, this works for me! #5.     Lack of water, the #1 trigger of daytime fatigue. - It seems water is the miracle we are all seeking! #6.    Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.  - I will have to work my way up to 8 – 10 a day . . . #7.    A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. - Wow – it affects EVERYTHING! – This solidifies that having a bottle of water during a test may be a great idea. #8.   Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%. - This in itself should be a motivator!! Plus it can slash the risk of breast cancer by 79%. COKE #1.    In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident. - If it’s that strong, imagine what it’s doing to the vessels in our bodies. #2.     You can put a T-bone steak in a bowl of Coke and it will be gone in two days. - Remember the grade school experiment of dropping a tooth in Coke? #3.    To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the ‘real thing’ sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china. YUCK!! #4.    To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.  DOUBLE YUCK! #5.    To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. - I can’t believe this stuff was ever approved as edible!! #6.   To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.  - I feel the need to try this myself. #7.    To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy. This just makes me nauseous. #8…   To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield. - If you still have Coke in your fridge, don’t throw it away – it has many (shocking) uses!! FOR YOUR INFORMATION: #1     The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis. #2.   To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials. #3.    The distributors of Coke have been using it to clean truck engines for 20 years! I hope you’re as convinced as I am!!

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Make or Break Your Workout

Yesterday was one of those days that flew by – I spent it with a very dear friend of 17 years.  We met as next door neighbors when we settled into our new homes.  Our girls, just two weeks apart in age, are still best buds and we are close friends forever.  We’ve both since moved and I sometimes really miss those days when we walked into each other’s houses as if they were interchangeable (and it was usually through the back doors), used each other’s yards as our own, and knew we were only steps away from good company and fun laughs.

Much of our lunch conversation yesterday centered on food and nutrition.  She’s as fanatic about working out as I am; I recall those evening bike rides with fondness.  Anyway, she asked me what I eat before and after working out as she’s trying to add more protein to her diet.  I’ve been meaning to post a blog about this because it’s so important yet so many people neglect this part in their workout regime.  Without energy from proper nutrition, exercise will be sluggish and potential results cannot be attained.  By the same token, muscles that just worked so hard will not recover without recovery fuel.

My Favorite Pre-Workout and Post-Workout Snacks!

PRE-WORKOUT: (within an hour before exercise)

protein + slow-digesting carbs

You need a good source of protein to get your muscles growing.  Slow-digesting carbs gives good energy without the unnecessary fat.  My Muscle & Fitness Hers May/June 2008 magazine says that 20-30 grams of protein and 30-40 grams of slow-digesting carbs is needed. If you’re in a hurry, grab a yogurt and a piece of fruit.  If you have a few moments, here are a couple examples from the magazine that I personally have been using for the past year:

1 scoop whey protein
1 cup skim milk or 1 cup low fat yogurt
1/2 cup All-Bran cereal (GG says this is the world’s most versatile cereal)

OR

1/2 cup whey protein
1/2 cup soy protein
1/2 cup low fat Greek yogurt (GG’s fave is Fage!  Check out my review of it.)

OR

1 scoop whey protein powder
1/2 scoop soy protein powder
2 cups water
3/4 cups rasberries
3/4 cup blueberries (is there such thing as eating too many berries a day???  cause I could pop strawberries, rasberries, blackberries, blueberries, mulberies, goji berries in my mouth aaaallll day)

POSTWORKOUT (within 45 minutes after workout)

protein + fast-digesting carbs

Protein powers our muscles that just worked so hard and the fast carbs boost insulin levels to help that protein get into muscles.  M & F Hers recommends 40 grams of fast-digesting protein and 30-40 grams of fast-digesting carbs.  If you’re in a hurry, just mixing a scoop of protein powder with water is sufficient until your next meal.  If you have a few more moments to prepare something, these are perfect:

1 scoop whey protein
1 cup water
1/2 cup Rice Krispies
1/2 cup mini marshmallows  (confession:  I decided I have to take a break from these because, when I have them in the house, I can’t control myself.  I ate a half of a bag in one sitting the other day.  Ugghhh)

OR

1 scoop whey
1/2 scoop soy protein
2 cups water
1/2 bag 94% fat-free popcorn

OR

1 scoop whey protein powder
1/2 scoop soy protein powder
2 cups water
1 Tbsp. jelly
1 slice white bread (hmmmm)

Post-workout snacks are delish because of the sweet stuff!!!! Ummm, just don’t overdo it like I did with the marshmallows.

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Shake the Sugar

GG’s Healthy Eating Shortcuts and Tips aka “How to Shake the Sugar”

Feeling a little ODed on Sugar?!? (pink sherbet photography

In this American society of super-sizing, more-is-less, fast and convenient food nation, there are small things we can do that make a big difference in our health. I don’t have many vices . . . can nurse one drink all evening and still not finish it, never tried smoking anything , don’t gamble, and have no taste for caffeine or salt but. . . I LOVE my sugar. Why oh why do the very most “deliciousest” foods on earth have to be oh so bad for you?!? You’re reading the words from a person who used to eat cake for breakfast, a chocolate shake with lunch, and devour dessert after dinner too – yes, all in the same day! I’ve been known to eat a whole can of prepared frosting by itself. Or inhale sprayed finger-fuls of whipped cream. Or lick the spatula from my mother’s baked goodies. My habit became so insane that my grandmother used to tell me I’d get ants in my stomach if I kept up with my indulgences. So, dear readers, if I can curb my sweet tooth, anyone can. Here are my secret tips to survive the temptations of decadent dishes. Some may sound trivial, but the calories, fats, sodium and sugar content all add up quickly. Follow these, and you’ll be able to indulge a little more without the added guilt or calories, and your recipes will be more healthful. These shortcuts really do help without disappointing the palate and I personally follow each one:

Tip #1 = When a recipe of baked goodies calls for vegetable oil, replace that with olive oil. It tastes the same once baked, trust me!

Tip #2 = When a recipe calls for butter, use half the amount prescribed. You won’t notice a difference.

Tip #3 = When a recipe calls for eggs, replace half of the eggs with 2 egg whites each. For example, 2 eggs = 1 whole egg + 2 egg whites; 4 eggs = 2 eggs + 4 egg whites

Tip #4 = When a recipe calls for white flour, use half white flour, half whole wheat (or even ¾ white and ¼ whole wheat will do).

Tip #5 = When a recipe calls for sugar, use half the sugar OR replace the sugar with half the amount of Truvia.  (1/2 cup Truvia = 1 cup sugar).

Tip #6 = Don’t add salt to food as you prepare it . . . not even to boiling pasta. Your taste buds will soon hardly notice a difference. If you can’t go cold turkey, use half the portions of salt now and work your way down.

Tip #7 = Use fresh lemon or lime juice rather than store bought. Hmmm so good and no added sodium.

Tip #8 = Use low/reduced fat shredded cheese in foods such as homemade pizza, pastas, and tacos/burritos. Trust me, it’s equally good!

Tip #9 = Fat free Cool Whip, 1/3 less fat cream cheese, and reduced fat grated Parmesan cheese all taste just as delectable as the originals.

Tip #10 = When eating out, ask for dressing on the side.  Here is where the calories and fat of a salad lie; place the dressing on as sparingly as possible without sacrificing taste.

Tip #11 = Make your own flavored water by placing fruit slices in a pitcher of water.  My favorites are lemon slices or strawberry pieces.  Homemade Propel without the additives!

Tip #12 = If you cannot curb your taste for soft drinks, replace your usual soft drink with Zevia, the 100%, thirst quenching natural soda.  I don’t crave soft drinks, but I enjoy this very much!!

Don’t get me wrong, I still crave my sugar. Just ask my colleagues who yell across the English office to let me know how many roses are left on a cake. Hey, old habits die hard. That’s why I take these little shortcuts . . . to afford the occasional splurge. At least I’m not eating a whole can of the stuff anymore!

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