Soda Pop vs. Bones

Let me begin by saying how shocked and dismayed I am at the amount of BAD information available regarding soda pop and bone health!! I am absolutely floored at some of the "latest" research I have read from the established medical community. I suppose bone loss associated with drinking sodas would be a mystery to doctors though, given that they do not get any formal nutrition education as a part of their higher education.  I digress, though....

The fact is, phosphorous, found in large amounts in soda pop, is an essential mineral necessary for proper body function. However, when consumed in copious amounts, calcium is leached from the bones, leaving them porous and weak.  Sodas have LOTS of phosphates and no calcium, therefore, when consumed, calcium is pulled from the bones because the phosphate levels are too high in the body. Caffeine also has a direct impact on calcium absorption - it impairs calcium absorption.
Now please do not misunderstand this, bone health has much more to do with ALL minerals, not just calcium. If you want strong bones, you need vegetables that are mineral rich. The minerals in vegetables are much more absorbable than the minerals found/added in other foods (especially dairy).

"Experts" would tell us that sodas are bad for bone health simply because we are drinking sodas instead of orange juice or milk - ludicrous!!!! This is not rocket science folks - Water is essential for all life - why? Hmm, maybe because of the trace minerals and other nutrients provided??!! Sodas do NOT offer these components and they do NOT contribute to the total fluid intake required by humans, rather  soda increases our need for water.

For every soda you drink, you need to add an equal amount of water just to replace the minerals lost through drinking the soda. Have you been to the movie theater only to be told on the big screen that sodas can be counted as part of your daily fluid intake? Pretty amazing stuff!

Challenge #9 - Still Waters Run Deep

This week's challenge should be easier for everyone if you have completed all previous challenges.


Challenge Summary:  Do not drink any carbonated beverages this week.

Notes about Carbonated Beverages: The "bubbly" in carbonated beverages dehydrates your body, robs your bones of much needed minerals and stresses your kidneys. We will further discuss these  topics this week.

Potato Shock!!

Here are some dreadful facts about potatoes:

One order of large french fries from a  McNasty national restaurant chain has 500 calories!! 220 of those calories are from fat.

Another national chain that offers "giant spuds" has their Texas style spud presented with 1810 calories!! That is more calories than many people need to consume in a whole day. With 84 grams of fat you can safely fast for 4 days and not need to consume any extra fat!

If you like waffle fries, one chain offers their medium size waffle fries at 390 calories and only 21 grams of fat.  That is still a whole day's worth of fat in one meal - not counting anything else you consume at that meal.

Home made mashed potatoes seem very lite when you consider they only have 237 calories  and 9 grams of fat attached to them.

Get the idea??

Why Potatoes are not Necessary

     Potatoes are a staple in the Standard American Diet.  I can't count the number of people over the years who have told me they are vegetarians and the only vegetable they eat are potatoes. I call these people "carbotarians". There is a vast difference between the two.
     Potatoes, according to its various preparations, ranges from having a medium to high glycemic load. If you have followed my blog, you know that that is the impact a food has on your blood sugar levels. If you are overweight, have a family history of diabetes, or are hypoglycemic, you need to pay special attention to this.
     Nutritionally, potatoes contain good amounts of potassium, vitamin C and B vitamins. However, that is easily overcome when you drown the potato in fat as do most red-blooded Americans.  You can eat cauliflower, turnips, bananas and many other foods instead of potatoes. If you are a fast-food junkie, substitute a salad this week, or heck, go for the apple slices! You will see exactly how addicted to that sugar high you have been.

Challenge #8 - Hot Potato

Remember the game "Hot Potato" that you played as a child? We are going to play a new version - my version (insert evil laugh)!

Challenge Summary: Do not eat any white potato products this week.

Notes about Potatoes: Potatoes do offer nutrition and I do not want to take away from that, but when eaten the way Americans do, they are simply a vehicle for hydrogenated fat and salt.  All the nutrients found in white potatoes can also be found in other white / tan veggies (see Challenge #6).
White potatoes, specifically, contain a large amount of starch and really soak up oil when cooked in it (read french fries are grease fries).  Baked potatoes usually come with butter, sour cream, cheese, and bacon - fat, fat, fat and fat.

If you think you do not eat many potatoes, this challenge will help you see if you are accurate in your thinking.  If you are a "vegetarian" who relies on starchy veggies for "filler", you are in for a surprise! Replace your potatoes with a salad, asparagus, cabbage, any non-starchy vegetable. You might have headaches from the sugar withdrawal, but you will probably lose a few pounds also if you are that reliant on potatoes.

Sharon's Rules for Exercise #3

Rule #3 - Change it Up Regularly

I have a very short attention span when it comes to exercise. I get bored easily whether I excel at something or stink at it.  I find that variety is indeed the spice of my exercise life. Additionally, I find that I am prone to injury and accidents (warning to any potential exercise partners). Therefore, I change up my routine regularly. In the winter months, I work out at the YMCA, participating in spin class, hot yoga, cardio muscle (current fave!), and zumba.

Once the weather is warm enough, I bike, run and walk outside. I try to swim year-round - but I find it boring, quite honestly:)

By changing up your routine, you are less likely to have repetitive use injuries and burn-out. If I run, I have to have a running workout or I end up running slower than I walk. If I swim, I have to have a plan with at least 3 different exercises per workout. If I bike, I make sure I am with my uncle, who is faster than me and mouths at me regularly, which keeps me pedaling faster. He also happens to have a dark side that loves to do hill repeats - great workout!

There are so many ways to have a great workout - what are your secrets for success? Please comment so we can all learn from each other's experiences.

Sharon's Rules for Exercise - #2

 Rule #2: Do hard things  

Set a goal that seems like something you might want to do if you were in better shape... but not in the shape you are in now. Please don't set an impossible goal - that is just depressing!

Last year I participated in a sprint triathlon. It sounded hard and impressive - I now know anyone can complete a sprint triathlon with a few months of training. Setting this goal in the late fall kept me active all winter long (instead of hibernating as I usually do) and because I made sure to tell lots of people that I was going to do it, there was no backing out! Somedays, just knowing I told so many people was the only thing that made me get out of bed at dark-thirty in the morning to go work out!

Experts say that just writing down your goal makes you 70% more likely to achieve it. So go ahead, write it down and put it where you will see it EVERY day.

Having a partner keeps you accountable. Enlist someone that is similar shape physically to you and that is at least moderately motivated to change. Agree on time and place and then show up EVERY time and do your training! If your partner backslides - drop them like a hot potato. Do whatever it takes to reach your goal.
Some goals to consider:

• Run or walk a half marathon or a 5K or any distance in between.
• Complete a Sprint Triathlon
• Participate in an organized bike ride - aim for at least 30 miles.
• Participate in an Adventure Race
• Plan a hiking or biking vacation trip. THere's nothing like a steep deposit to make you motivated to work out!

Sharon's Rules for Exercise - #1

Rule #1- NEVER go for a run if it is too cold outside

(cold fingers and nose do not improve my attitude)

How to get around this? Either go to the local gym for a work out or put in a DVD and do it at home. I hate DVDs but I can stand to do it if I don't have to all the time. I much prefer being outside or in a class around other people.

If you have never run before, there are many ways to start. Not sure you are a runner? Try a variance of this simple routine.
Begin by walking for 5 minutes to warm up. Then stretch (concentrate on calves, hamstrings hips and thighs).
Run for 30 seconds, walk for 1 minute - Try this for 10 minutes the first day and work up to 20 minutes.
Then run one minute walk one minute. This is a 1:1 - do 10 sets or do it until you can do 10 sets.
Then add a minute to your run. Now it is a 2:1. Do 8 sets. At this point, make sure you run about 3 times per week and can do this workout all 3 times. Don't move on until you can.
Continue to add 30 seconds or a minute to your run intervals, keeping your walk time to one minute per set. Try to do enough sets to equal 25-30 minutes.
Follow each workout with a GOOD long stretch and some push-ups / crunches.
Don't like my idea? check out the Couch to 5K program online - there are many apps with a variance of this program that you can download to your smartphone.
BTW, it is much easier on your joints if you run on an actual track - cement is very hard on your joints, especially if you are overweight.

Challenge #7 -It is Time to Move

Challenge Summary: Your task, should you choose to accept it is to move in a way that causes you to do two things:
1. SWEAT - Your scalp should be wet (hair need not be drenched), armpits nice and damp and yes, you should have to use a towel to wipe your face and neck during and or after your workout.
2. PANT - You should be able to speak in short sentences, but not carry on a long-winded conversation. If you are gabbing, you are not working hard enough! Also, you should have to use your mouth to exhale - if you can breathe with your mouth closed for more than 2 breaths, you are not working hard enough!

You should do this no less than 4 times this week.

Notes about Moving: This challenge can be done through dancing, running, fast walking, step aerobics, elliptical machine, swimming, biking, and any other form of full body movement that gets you going.  If you hate the gym, go outside or borrow an exercise video from Netflix or the public library. There are so many ways to do this!

On a personal note - I hate running. But I run 2 -3 times each week simply because I love the "runner's high" that I get when I do it.  I can't say that I love any type of exercise, but I do love how it makes me feel. I have my own warped rules that I apply to my physical fitness adventures and I want to share them with you.

Vegetable Recipes to Try

Here are several excellent veggie recipes that are easy and delicious - using all the colors and various cooking styles!

Orange / Yellow
This is a great recipe - even for those that think they don't like sweet potatoes. Enjoy!
Sautéed Sweet Potatoes with Orange-Mint Gremolata - Fine Cooking Recipes, Techniques and Tips


Reds
Grilled Tomatoes with Saba and Sea Salt - Fine Cooking Recipes, Techniques and Tips
Beet Salad with Oregano, Pecans, and Goat Cheese - Fine Cooking Recipes, Techniques and Tips

White/ Tan

Green
Steamed Artichokes with Tarragon-Mustard Vinaigrette - Fine Cooking Recipes, Techniques and Tips


Blue/Purple

Different Colors Provide Different Nutrients

Reds - beets, red cabbage, tomatoes, radishes (kind of), rhubarb, red kidney beans, red peppers, red onions
Yellows/Oranges - sweet potatoes, winter squashes, carrots, yellow peppers, pumpkins, summer squash, rutabagas, yellow tomatoes
White/tan - jicama, cauliflower, garlic, onion, turnips, parsnips, kohlrabi, jerusalem artichokes, ginger, mushrooms, shallots
Greens - cabbage, green peppers, green beans, lettuces, spinach, kale, collard, turnip, mustard greens, artichokes, cucumbers, zucchini, celery, brussel sprouts, green peas, sugar snap peas, asparagus, green olives
Blue/ Purple - purple cabbage, black olives, eggplant, purple peppers, purple carrots

Red veggies provide many important nutrients such as lycopene, hesperedin, quercetin and ellagic acid. These are known to help fight cancer, among other things!

Yellow and orange veggies are high in beta carotene, flavanoids, potassium, and vitamin C which work as anti-aging nutrients providing cardiovascular support, healthy joints and lower blood pressure.

White and tan vegetables provide beta-glucans, lignans, and powerful antioxidants that help boost immune function and help reduce the risk of several common cancers.

Green vegetables contain fiber, chlorophyll, , folate, calcium, lutein, beta carotene and vitamin C. The calcium in vegetables is MUCH MORE DIGESTIBLE THAN THE CALCIUM IN DAIRY!!!!
So where does calcium come from? NOT MILK - It comes from your green leafy veggies of course :)

Blue and purple veggies are rich in resveratrol, zeaxanthin, flavanoids, lutein, quercetin, vitamin C, fiber and ellagic acid. These nutritents boost immune system function, act as anti-aging nutrients, improve calcium and magnesium absorption, help reduce tumor growth and they help fight inflammation.

Challenge #6 - Say Hello to Vegetables

This week is all about rediscovering veggies in a new, interesting way.

Challenge Summary: To eat  at least 4 cups of raw, steamed, grilled or roasted veggies each day. In addition to this, you should include at least 7 different varieties of vegetables this week.

Notes about Vegetables:  I am going to be picky and demanding now. I do not consider white potatoes and corn to be vegetables. Due to the starchy nature of these two veggies and the speed with which they cause your blood sugar to increase, I do not find them to be nutritionally as important as other non-starchy vegetables. Add to that the fact that more than 90% of all American corn is genetically modified, and you will see that there is little to be gained from regularly eating either of these veggies. I am reminded of a point made in the book, Sugar Busters! about these two veggies. I am paraphrasing, but the general idea was that corn and potatoes are used to fatten cows and pigs - they do the same thing to people.  That has always stuck with me!

General guidelines to keep in mind are to eat different colors of vegetables daily. Red, green, yellow, orange, white - they are all important (except white potatoes and corn!). If you are an avid salad person, try something different. Stir frys, kabobs, salads, soups, are all great options for trying new veggies.
I will use new recipes this week for you to try.  Don't camp out on one cooking style or spice - try new things! This should be a pleasant experience.

Now open your mind and have fun exploring the culinary possibilities with veggies!

We Interrupt this Series of Challenges for an Important Message...

Before I introduce another challenge to work into your daily regime, I want to check your progress. Here is a quick checklist for you to take an inventory of how much progress you have made thus far.

1. How much water did you drink yesterday?
2. Are you measuring your water intake every day?
3. How many pieces of fruit have you eaten each day this week and last week?
4. Are you making sure to buy enough fruit to get you through the week each week?
5. Did you eat protein this morning? How about yesterday?
6. Is your fridge/freezer stocked for success?
7. How long did you spend in bed last night?
8. How much of that time was true "down time" - meaning no lights, phones, TV, computer, etc?
9. Are you getting 8 hours of sleep every night? Most nights?
10. How many times have you gone outside in the last 4 days just to breathe in the fresh air and move your body?

Grade yourself honestly - if you are letting some things slip, pick back up where you left off - don't let more time lapse before you decide to treat yourself right!

Now, back to our regularly scheduled challenges!

Let The Sunshine In

Benefits of Sunlight:

•Improved Vitamin D synthesis – helps prevent diseases; is a hormone precursor; fights depression

•it gives you a healthy looking complexion. It will make your skin smooth with an irresistible healthy glow

•If you get regular exposure to sunlight, it will help protect your skin in the long run. That is because your body will build up a natural resistance to the harmful effects of ultraviolet light - this is not an excuse to tan!

•If you allow your skin to get lightly tanned (if your coloring permits), it will be more resistant to infections and sunburns than if your skin is not tanned.

•The ultraviolet rays in sunshine act as a natural antiseptic. These rays can kill viruses, bacteria, molds, yeasts, fungi, and mites in air, water, and on different surfaces including your skin

•Getting some sun tends to help clear up different skin diseases such as acne, boils, athletes foot, diaper rash, psoriasis, and eczema.

•Another of the main benefits of sunlight is that it stimulates your appetite and improves your digestion, elimination, and metabolism.

•Getting your daily dose of sunshine will enhance your immune system. It increases the number of white blood cells in your blood. It also helps them to be better fighters in their mission to destroy germs.

•Sunshine encourages healthy circulation. It also stimulates the production of more red blood cells which increases the amount of oxygen in your blood.

Take Deep Breaths and Count to 10...

Have you ever been told to do this? why? Are you a hot-head that tends to speak before you think or do you have a hot temper?

Whether you have a rage problem or not, taking deep breaths can help your brain to more efficiently process information and give it a chance to catch up to your mouth and possibly prevent unnecessary conflict.
Many studies have shown that people tend to hold their breath in stressful situations. If you find yourself sighing or taking gasps of air throughout the day, you are probably one of those people.
By "practicing" breathing fresh air on a daily basis, you train your body to more consistently achieve a more healthy oxygen saturation level.
There is just something about stepping outside that makes us want to breathe a little deeper.... even in Dallas!