Diet soda makes you fat!

Diet soda makes you fat! How so? If it doesn’t have calories, and it doesn’t have sugar, then how the heck does it add pounds to your butt? I’ll tell you, but first I want to share a couple of stories.

A few years ago I was working with a very dedicated client; she started working out three times a week with me and was changing some eating habits. All was going well. Her diet was getting better, and her exercise routine was consistent: she didn’t miss a workout! However, she could not lose weight. We discussed how much she was eating, the amount of water she drank in a day, and how much she worked out when I wasn’t there, and it all should have added up to weight loss, but still not a pound!

I finally asked her what else she drank besides water. She innocently replied, “Diet Sprite.” She then went on to tell me how it’s her “thing” and that she drinks a two-liter bottle every day in a tall cup with lots of ice. Her face just lit up as she was telling me!

I quickly reminded her that if it’s not water or pure juice, you need to back off. She felt it was impossible to gain weight from something with no calories and no sugar. How could it possibly make her hold weight?

My good friend is addicted to Diet Coke. She too argues the “no calories, no sugar” thing. In this case, my friend exercises nearly every day, eats very healthfully, and does not drink alcohol. Is it surprising that she wonders why the heck she can’t lose those last ten pounds?

Well, my friends, the answer lies in the sodium. Yup, good old salt. While it’s true that our bodies need some sodium (in fact, some marathoners keep packs of salt with them on long runs because losing too much of it can be harmful), too much of it will cause excessive water retention and prevent weight loss.

We do need sodium to help maintain the right balance of fluids in the body, as it helps transmit nerve impulses which influence muscle contraction and relaxation. In fact, if you are running low on sodium, you may experience muscle cramping and tightness.

Studies have shown that some people are more sensitive to the effects of sodium than others. People who are “sodium sensitive” retain sodium more easily, leading to excess fluid retention and increased blood pressure. Extra sodium in your diet increases your chance of developing high blood pressure, which can lead to cardiovascular and kidney diseases. 

The recommended amount of sodium for an average healthy adult ranges from 1500 to 2400 milligrams per day.  It’s estimated that the average adult consumes 3500 mg a day.

You can monitor your sodium by learning to read labels and look for these words in the ingredients:

• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite

What an easy way to take off those last stubborn pounds!! After she ditched Diet Sprite, my client lost 30 pounds. My friend has been off soda for a few weeks, and has already seen her weight come down. Do yourself a favor and ditch the vice of soda…you’ll feel so much lighter! And always remember; you’re worth it!

 Reference: Mayoclinic.com

Source: Department of Agriculture, Nutrient Data Laboratory, 2005

Stay Healthy During Flu Season

It’s here. I hate to say it, but it’s the truth. Every year, starting around Thanksgiving and usually not ending until well into February, it happens. The flu bug comes and hits a good number of us.

I’m going to be honest (anyone who knows me is going to crack up when they read this): my close friends and family all think I’m a “germ-a-phobe!” Now I tell people because I want them to be more careful around me when it comes to their germs. It all started when I had kids and they caught everything under the sun, which meant of course I got it too! My poor daughter has barfed more times than I think anyone should ever have to in one lifetime. We have gone through fevers so high that we spent all night in the ER and never-ending coughs that lasted for months. I’m sharing this with you because I feel I have found a few things that will help you stay healthy this season, and my own family follows these tips regularly. My kids are more mindful now, and we all are healthier because of this routine.

• Drink water. If you drink plenty of water each day, you will flush out unwanted toxins.
• Wash your hands. Not only is it simple, it’s the single most preventative thing you can do. If you are somewhere without soap and water, use an antibacterial ointment and wash your hands as soon as you can.
• Minimize face contact. Try not to touch your face often, and definitely not unless you’ve washed your hands.
• Keep antibacterial cream or gel in your gym bag or car.
• Change your toothbrush. If anyone in your house has been sick recently, get them a new toothbrush.
• Regularly change your sheets, especially pillowcases. Bedding can harbor germs and bacteria.
• Get as much fresh air as possible. Keep your windows open as much as possible during the day; I try to air the house at least once a day in the wintertime.
• Get rid of stuffed animals. If you have kids, keep the stuffed animals to a minimum, as they carry icky germs. Make sure to wash them often.
• Last but not least: DO NOT SHARE FOOD! This is the one that made me famous as a germ-a-phobe. I don’t let my kids share food or drinks, even with each other.

Of course, regular exercise is also a big key to staying healthy, but you already knew that! So what if you have done all of these things and you still end up with a bug? Should you keep exercising? Exercising while sick can make ya or break ya, depending on how sick you are and where you’re sick. For example, if you have a stomach bug, are running a temperature, or have a chest cold, you should not exercise. Not even a little bit, as it will make you worse.  If it’s just a sniffle, some light cardio to get the sweat going can boost your immune system and may prevent you from getting a full-blown bug.

The general rule is: if it’s from the neck down, don’t exercise. If it’s a head cold, use your best judgment.

Often, I’ve felt a little tickle in my throat, gone for a long, slow run, and never got really sick. Studies show that exercise boosts your immune system. Keeping it light helps: I recommend not over exercising during flu season.

With threats of Swine Flu and all the other types of illnesses hovering over us, we can’t be too cautious. Take care of yourself; and always remember, you’re worth it!

My overweight family

Okay, I have a confession to make: I come from a family that is overweight. My mom, along with my three sisters, has been on every diet known to man. I’ve always been very thin; growing up I was stick-skinny. I’m tall, so I looked even thinner than I really was, and extra weight never really seemed to be a problem for me. This inequality in the family seemed to bother my sisters and mom, and they showed it by comments that weren’t very uplifting.

I remember one sister told me, “Wait till you have kids!” Then it was: “Wait till you hit 30!” I heard “It’s harder to lose once you’re over 40, it’s in our genes, etc.” But despite the “advice” they gave me, I seemed to maintain a healthy weight. I turned 40 this year and I’m in the best shape of my life

Now I will admit, my body certainly changed after two kids, and the happy “in love lifestyle” I have gotten used to  added a few extra pounds. But I was able to take them off when I felt uncomfortable.

How do I do it? By watching my mother and sister struggle with their body issues and ultimately, weight loss, it literally made me focus positively on mine. Their struggles inspired me to make a healthy lifestyle a priority.

I definitely have to keep a constant watch on what I’m eating, as I know I have the potential to gain weight. If I let myself stray from my path too long, I notice the numbers on the scale rising. I notice I’m out of breath for simple daily activities like walking up the stairs.  And of course, my body fat goes up. All of this happens to me.

However, I do my best to not let myself get too out shape. I try to make time for myself. I treat myself kindly. I care about the food I eat because I want it to nourish my body, but I don’t deprive myself of tasty foods. Obviously chips, fried foods and fast food aren’t a part of my diet, but I will tell you I’ve been known for chowing on a cheeseburger every once in a while.

 Despite the fact that I’m a fitness professional, my sisters and my mom continue their battle with diets and weight loss. They don’t make time for themselves, and still follow ridiculous diets to try and lose weight. They deprive themselves of yummy things and then binge at night or when nobody is watching because they’re so hungry. It just goes to show you that even if you have help right at your fingertips, you don’t always use it.

 It breaks my heart to see this in others, to write it about my own family that I adore, but I hope that by telling my story, I might help some of you!

 Please, be mindful of what you’re putting in your body. Eat to nourish your body, exercise to keep your heart and lungs healthy and your muscles and bones strong.  And of course remember; you’re worth it!

Five steps to a new and improved you

Recipe for success

Five steps to a new and improved you

Five easy steps to a lifetime of fitness

If you’ve tried to begin any kind of health or fitness program in the past and were unsuccessful in maintaining it, don’t blame a lack of motivation. If you’re like most Americans, you will be motivated to start a fitness program at least 13 times in your lifetime.

Americans are more overweight than ever, and lifestyle related diseases, like Type II diabetes and heart disease, are at an all time high. It’s obvious we need to do something about our health. Here are the five steps that I have found to be the most successful when starting down the road to a lifetime of fitness and health.

Visualize

Visualize success for yourself. Imagine what you will look like, how you will feel, or what you will be able to do once you’ve achieved your goals. It’s easier to hit a target you can see! Taping up motivational words, affirmations and pictures around your home or office can help, too. Any time you take thinking about your success is time well spent.

Set realistic goals

We all want to lose 20 pounds yesterday, but it just isn’t going to happen. Trust me! Losing 12 pounds in 12 weeks is more realistic. Make your goals specific and attainable. For example: “I will lose 12 pounds in six weeks;” “I will walk my first 5k in five weeks.” Include some general health goals, too, like, “I want to lower my cholesterol” or “I want to increase my strength and energy.”

Make a plan

Would you start a business or remodel your home without a plan? You shouldn’t start a fitness program without one either. You may lose a little weight or make it to the gym for three weeks straight, but, without a written plan, that could be as far as you get. Write down your goals and how you want to achieve them. There’s something magical about putting it in writing. If you find this difficult, a fitness professional can help you figure out a safe, effective and realistic plan that will help you achieve your goals.

Start slowly

If the first time you step on the treadmill, you stay on it for 45 minutes, you’re more likely to get sciatica than a firm tush. For example, if walking is part of your program, begin with 10 minutes a day and add 4-6 minutes each week until you’re up to 30 to 45 minutes each session.

Make the time

You need to make the commitment to schedule time for yourself. Block out time on your calendar and keep the appointment! We are taught at a very young age to put the needs of others before our own. We go to work, raise our kids, volunteer, help out at the school — everything for everyone else. Now it’s time to take care of you. It’s time to be a little selfish. Put yourself first.

And, always remember… you’re worth it.

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