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Be the best version of you!

Want to Live Your Healthiest Life? Three (More) Behaviors…

  • April 26, 2019
  • by Smart Fit Womxn

Last month, we discussed three behaviors to reflect on that can move us forward in our health journeys. You can check that out here if you missed it!

This month, we’re talking about three more behaviors you can start today.  Rest assured, these are not meant to upend your life, but rather they are small tweaks that, over time, will actually have a large effect on your health.  Small steps, when taken consistently, add up to big change. (For more on this topic, check out Aimee Suen and her Small Steps podcast!)

As a reminder from last month, you can look at each of these behaviors through the lens of the diagram below, answering “yes” or “no” according to what you’re already doing. Based on your answer, the diagram will give you the next step(s) to take.

Are you ready?  If so, snag your journal or piece of paper so you can jot down your answers as you think about them.

3 more behaviors (broken down into smaller parts) that will help you live a health-filled life:

  1. Planning
    •  Nutrition
      1. I schedule time to make a shopping list and shop for groceries (either online or in person)
      2. I plan ahead for when I will cook or meal prep
    • Movement
      1. I plan out when I will exercise each day (and have a back-up plan in mind for when “life” happens)
    • Money
      1. I plan how I will spend my money so I’m not (unpleasantly!) surprised at the end of each month
    • Rest and rejuvenation
      1. I build in transition time between running from one thing to the next
      2. I keep open space on my calendar for resting and relaxing
      3. I plan specific time to do things (either by myself or with loved ones) that rejuvenate me
  1. Social support
    • Time
      1. I make time for relationships, especially top priority ones
    • Help
      1. I ask for help when I need it and offer to help others when I am able and willing
    • Teammates
      1. I have people in my life who are cheering me on to be the best version of myself

  1. Spiritual
    • I take time to pray, meditate, journal, reflect, be in nature, be with community, or some other practice to promote the health of my soul
    • I have a place or people I can go to, and/or habits established that cultivate peace of mind and rest from the constant busyness of life

Remember, as you go through each of these, it’s important to pause and celebrate the things you’re already doing.  Well done! Recognize the benefits you’re receiving from incorporating these things into your life and keep it up.  If you’re not already practicing some or all of these things, this is not a cause for shame.  Rather, this is a place to start, and we suggest picking one behavior at a time on which to focus your efforts.  As we said before, small steps, when taken consistently over time, will add up to big change.

As we close out this two-part blog series, we wanted to give you a bonus behavior that will help you live your healthiest life:  seeking professional help.  This can come in an array of forms, from counseling, to chiropractors or physical therapists, to personal trainers, to doctors, to dieticians/nutritionists, and, of course, wellness coaches!

It is never a sign of weakness, rather it is a sign of strength, to ask for professional help when you feel stuck in your progress, or you just want someone who has the tools to help guide you on your health journey.  If you think this would be right for you, take the next step today to get connected with one of these providers.

As always, we would be honored to work with you as your wellness coaches!  Feel free to reach out on our website, Facebook, or Instagram, and we’d be happy to provide you with more details.

Until next time, cheers to making progress on your health journey!

Written by:
Brittni Paris, Wellness Coach & Blogger

 

Photo Credits:
Photo by rishikesh yogpeeth on Unsplash
Photo by Priscilla Du Preez on Unsplash
Photo by Peter Boccia on Unsplash
Photo by Juan Jose on Unsplash

Be the best version of you!

Want to Live Your Healthiest Life? Three Behaviors You…

  • March 1, 2019May 1, 2019
  • by Smart Fit Womxn

Over the past two months, we’ve been discussing the difference between focusing on weight loss and focusing on healthy behaviors (you can catch up by reading this and this!).  But what exactly are the behaviors that will lead to living our best, healthiest lives?

For starters, it’s not the typical “overhaul everything in my life that’s unhealthy and only do healthy things from here on out” sort of lifestyle.

If you’ve ever tried that approach, you know it’s extremely hard to maintain.  Instead, we advocate for a more gracious approach in light of all the things you’re already doing in your life:  working, parenting, going to school, maintaining relationships, being awesome, etc.

So, to keep us from the all or nothing approach, a helpful way to think about these behaviors is through a simple check-in with yourself.  Ask “Am I pursuing this already?” and if so, take a moment to celebrate the ways you’re currently prioritizing your health and the benefits these behaviors have brought to your life.  If you’re not pursuing a behavior, have compassion on yourself.  We all have to begin somewhere, and we all (including us wellness coaches!) have things we can do to improve our health.  So, consider which behavior you would like to start, then jot down the next small step you can take to begin incorporating this behavior into your life. Here’s a diagram you can use as you peruse the list at the end of this post:

Notice that working on one behavior at a time is plenty, especially if you’re in a particularly busy season of life.

Change takes time and effort, so we’re more likely to stick with something when we allow ourselves to focus on one change at a time, and set small, achievable goals around that behavior.  Then, when we see success, we’ll gain the confidence and momentum to continue.

Are you ready?  If so, grab a pen and paper, or open up a Word doc or “Notes” app, and consider these behaviors using the diagram above:


3 behaviors (broken down into smaller parts) that will help you live a health-filled life:

 

  1. Paying Attention
    1. Nutrition
      1. I take a moment to recognize how my food/drink made me feel after consuming it, and whether I have higher or lower energy afterwards.
      2. I pay attention to whether or not my food/drink choices bring me pleasure when consuming them.
      3. I know whether or not I feel better abstaining from certain things rather than trying to eat/drink/experience them in moderation.
    2.  Movement
      1. I check in to see how I feel after I take time to exercise, and whether I have higher or lower energy afterwards.
    3.  Rest
      1. I check in to see how I feel after taking a nap or getting adequate sleep at night.
    4.  Hobbies
      1. I check in to see how I feel after taking time to do something I love, like a hobby, favorite pastime, spending time alone or with a close friend/family member.
    5.  Energy
      1. I pay attention to what gives me energy and what drains my energy.
      2. I recognize that I am an introvert/extrovert and need alone time/people time to fuel me.
  2. Nutrition
    1. I shop the perimeter of the grocery store when my budget allows, so that I can consume less processed foods.
    2. I cook a majority of my meals at home so I have more control over the ingredients I ingest.
    3. During a majority of my meals, I ensure half of my plate consists of fruits and vegetables.
  3. Movement
    1. I have scheduled time to move/exercise in a way I enjoy.
    2. I creatively find ways to move daily, even outside of scheduled exercise time.

We hope this reflection exercise encourages you as you think about the behaviors you’re already doing, as well as the behaviors you can start today to be on the path to your healthiest life.  Join us on April 1 for the next post about three more health behaviors you can consider for your health journey!

 

Written by Brittni Paris, Wellness Coach & Blogger

Photo Credits:
Photo by Chris Murray on Unsplash
Photo by Emma Dau on Unsplash
Photo by Luis Quintero on Unsplash

Be the best version of you!

The Fault in Our Thoughts

  • July 25, 2017April 7, 2022
  • by Smart Fit Womxn

We’ve all been there. We overindulge at a party or at work and subsequently, feel guilty. We figure we’ve thrown everything off: our healthy habits, our commitment to eating things that fuel our bodies, etc. This feeling of guilt is likely worse for those working in the health and fitness world. If you are a part of this world, you may have found yourself thinking

“Wow-how can I lead others to healthy living if I can’t even do it myself?”

Read more “The Fault in Our Thoughts” →

Be the best version of you!

Carbohydrates and Proteins and Fats, Oh My

  • June 5, 2014May 18, 2017
  • by Smart Fit Womxn

Kellie and I get asked often about our diets- “What do you eat? What do you avoid? How much do you eat? Are you (insert giant-food group here, e.g., gluten, soy, meat, grain, dairy)-free?” Well, we’ve tried various things throughout our lives, and have both somewhat naturally settled into what is called, “IIFYM” or “if it fits your macros.” So, what is this term all about and why have we decided it’s the best way for us to eat?

Read more “Carbohydrates and Proteins and Fats, Oh My” →

Be the best version of you!

FitTip: Holiday Drinks

  • November 28, 2013May 18, 2017
  • by Smart Fit Womxn

Happy almost Thanksgiving everyone! This week’s Smart Fit Chicks FitTip of the week is all about healthy holiday eating/drinking. See our video on YouTube and learn how to make a great low calorie Hot Toddy-super delicious! Thank you Sean and Ingrid for taste testing this for me! For more healthy holiday tips, read our Thanksgiving blog from last year. 🙂 Have a healthy, happy, holiday!

~KW

 

Be the best version of you!

Weighing frequency: does it really matter how frequent you…

  • August 17, 2013May 18, 2017
  • by Smart Fit Womxn

To weigh, or not to weigh, that is the question. Dorky introduction, but really…that’s what this article is all about. I can’t tell you how many times people have asked me “how frequently should I weigh myself?”. I’ve always given the textbook answer of “find what works for you” or “everybody is different, so it depends”. Frustrating to hear, I’m sure. BUT…after reading some really interesting research articles, it seems my semi-vague answer is actually right (whoo hoo!). Based on the most recent literature, it appears that the effects (physical and psychological) of weighing oneself frequently is dependent on multiple factors.

Read more “Weighing frequency: does it really matter how frequent you weigh yourself?” →

Be the best version of you!

Metabolism… The shocking effects of extreme dietary restriction

  • June 25, 2013May 18, 2017
  • by Smart Fit Womxn

One of the things I’ve been very interested in lately is something that many people have termed metabolic damage.  Basically, this is the idea that by eating VERY low calorie diets (VLCD), a person can end up DESTROYING his/her metabolism.  This has become of interest to me particularly after competing in my figure show back in August.  After the competition (during which time I was on a relatively VLCD), I gained A LOT of weight back, VERY rapidly.  Not only this, but once I started to try and diet again, it seemed that NO MATTER WHAT I tried, nothing was working.  So, like any good Smart Fit Chick would do, I dug into the research to try and investigate whether this whole idea of “metabolic damage” was a real concept, or something I was using as an excuse for my weight gain.

Read more “Metabolism… The shocking effects of extreme dietary restriction” →

Clean Eating-Recipes

Healthy Cookie Dough Dip: The Perfect Super Bowl Party…

  • February 1, 2013November 4, 2013
  • by Smart Fit Womxn

n two days, the majority of us will be surrounded by tempting/unhealthy snacks, all the while, sitting on our asses watching other people be active (i.e. football players). In an effort to keep you from being “that person” (who brings veggie dip in replace of chips and salsa), we’ve provided you with a DELICIOUS (but secretly really healthy) cookie dough dip that goes great with strawberries, animal crackers, and/or by the spoonful. Even Beasers likes it!

cookie dough 2

Beasers

Ingredients:
1. 1/4 cup Vanilla Almond Milk
2. 2 Tbsp PB2*** (or any nut butter if you don’t have PB2)
3. 1/8 Tsp baking soda
4. 2 Tsp Vanilla
5. 2 Tbsp oats
6. 1/3 cup stevia (or any other sweetener)
7. 1 can garbanzo beans (drained)
8. 1/4 cup mini chocolate chips

***If you haven’t tried PB2….do it! PB2 is a dry version of peanut butter. Basically, the company extracts all the oil (where a majority of the fat and calories are) and creates a powder form. Simply mix 2tbsp of PB2 with 1 tbsp of water, and viola….you have a replacement for 2 tbsp of nut butter (45 calories in PB2 vs. 190 in regular nut butters). You can find PB2 at most health food stores or online at PB2. I’ve even recently seen it at King Soopers!

Directions:
Using a food processor, blend all of the ingredients (with the exception of the chocolate chips) together. The “batter” should be well blended with no chunks. Pour mixture into a bowl and add chocolate chips. It’s as simple as that!

Nutrition Facts Per Serving (6 servings per bowl):
Calories: 120 kcals
Fat: 4 grams
Protein: 5 grams
Carbohydrates: 19 grams

Enjoy!!!!

Note: This Cookie Dough Dip recipe has been adapted from the original recipe found at chocolatecoveredkatie.com.

Nutrition Education

Green Coffee Beans-the new wonder supplement or just another…

  • December 15, 2012November 4, 2013
  • by Smart Fit Womxn

11_GreenCoffee02

First and foremost: what the hell is a green coffee bean?

If you are like most people in this world, you probably didn’t realize that coffee beans actually come from a fruit/berry known as a “cherry” (not to be confused with the delicious cherries in my grandmother’s Cherry Dream Pie). Green coffee beans are composed of the seed (what we typically think of as a coffee bean) and the silverskin. So why is it that this rather ugly-looking fruit is the latest craze?

Recently, there have been claims (mostly from the media) about green coffee bean extract and its link to weight loss, decreased blood pressure, and antioxidant effects. What do green coffee beans have that roasted coffee does not? The major difference is that green coffee beans have a much larger amount of Chlorogenic Acid (CGA) per mg than roasted coffee. When we roast coffee, the beans are heated to an extremely high temperature and much (not all, as the media claims) of the CGA is lost during that process. CGA, which is also found in plums and other fruit such as berries, has been thought to slow the release of sugar in the blood stream and cause the body to burn sugar and fat stored in the liver. But, is green coffee bean extract the miracle drug we’ve been waiting for? Below we have listed the health claims linked to green coffee bean extract, and in bold, you will find our research backed rebuttal.

Claims:
1. It will help lower your blood pressure. There is actually a substantial amount of literature to support this claim. HOWEVER, most studies only report a decrease of 1-5 mmHG in Systolic and Diastolic blood pressure. Guess what?!? You can get the same, if not greater, antihypertensive effects, by losing weight, exercising, and improving your diet (specifically, decreasing your salt intake and increasing your fruit consumption). 
2. According to an article reference in the Dr. Oz show, green coffee bean extract can help you lose 18 pounds and decrease your body fat by 4.4%. Sorry friends, there DEFINITELY isn’t enough evidence to support this dramatic claim. Although there is evidence to indicate that the intake of green coffee bean extract can promote modest weight loss, results vary and the long term weight loss effects are unknown. Additionally, there are limitations to the current literature. First-  there is no known effective dose. The current literature does not reveal any trend regarding what dosage is most effect, and more importantly, what effects that dosage has on the rest of the body. Safety of green coffee bean extract is not known, and thus, side effects have yet to be established. Second- the methodology of the current literature seems flawed. To date, only five human trials have been conducted. All of these were at a high risk of bias (two of the authors were affiliated with the company whose product they were testing) and were poorly organized (ex: small sample sizes and short intervention durations).

Bottom line: there isn’t enough research to support green coffee bean extract as a weight loss supplement. This area of research is still very new, so that miracle drug we’ve been looking for hasn’t quite been discovered yet (or if you were to ask us- it has been discovered. Hint- it has to do with HEALTHY EATING and PHYSICAL ACTIVITY). Even Starbucks isn’t jumping on that bandwagon. If you read their Q&A section about the benefits of green coffee beans, no where do they list weight loss as a possible benefit. Word to the wise: their new “refreshers” are wonderful if you are looking for a low-calorie (most of them have ~60-70 calories) slightly caffeinated (think the same amount of caffeine in two pieces of dark chocolate) non-coffee tasting drink. Our advice: save the $40 you would have spent on the green coffee bean extract and spend it on a new pair of running shoes or cute workout clothes!

Be the best version of you!

Food Labels…Is there a better way?

  • December 3, 2012November 4, 2013
  • by Smart Fit Womxn

Recently in one of my classes, we’ve been discussing the factors that affect our food choices.  Research shows that the primary determinants of food choice for most people are taste, convenience and cost.  Makes sense to me.  We choose certain foods because they taste good, they’re convenient, and they’re affordable.

Some of us, though, would argue that isn’t the case.  Some of us at least try to choose foods because we know they’re good for us (I don’t actually like raw broccoli all that much), or because we know that processed/packaged foods are filled with preservatives and fillers, oftentimes not even resembling real food by the time it’s on the shelf.  I remember reading a book by Michael Pollin,In Defense of Food, where he provided some basic food rules.  One of them that I’ve never forgotten was, “If your grandmother wouldn’t recognize it as food, you probably shouldn’t eat it.”

According to the Food Marketing Institute, the average grocery store contains over 38,000 items.  So, it’s no wonder we as consumers are confused about what is really “good for us.”  What does “good for us” even really mean?  Low calorie? Low fat? Low carb? High fiber? Low sodium? High protein? Natural? Organic?  How do we even begin to sort through this?

Some would say that the food label/ingredients list is the place to go to find out what to buy.  But how many of us meticulously examine every label on every product we buy?How many of us even know what we’re looking for when we read the label?

So, I recently came across a short article in the New York Times about a new type of food label.  I’d encourage you to check out this idea, and more importantly, I’d encourage you to let us know what components of this proposed label you’d most like to see (or not see).

Later this week we’ll post a poll on our Facebook page about the new label, so check out the article and let us know what you think!

Nutrition Education

Vemma®: “The world’s most powerful liquid supplement”

  • October 5, 2012November 4, 2013
  • by Smart Fit Womxn

This post is in response to one of our follower’s questions: what are your thoughts on Vemma®? If you haven’t heard of Vemma® (don’t worry, we hadn’t either), it is a “nutrition” line that offers various liquid supplements including protein shakes, antioxidant drinks, and let’s not forget, energy drinks (because the world really needs another brand of energy drinks). In the past few years, many types of “healthy” drinks have been marketed. Most of them are fruit based and are marketed as “superfoods”. While some of them are OK in moderation, the majority of the western world doesn’t need to consume any more calories in the form of liquid. If we, as a society, are undernourished, I don’t believe these antioxidant drinks are the answer to our problems. In fact, I think they are part of the problem…providing another avenue for consumers to get lost in, only to find themselves right back where they started: lost, confused, and undernourished.

At first glance, Vemma® may seem promising. Like many other products out there, Vemma® seems to be scientifically proven. Mangosteen, the main ingredient studied within Vemma®’s products, has been thought to protect the body against free radicals, increase energy, and promote a healthy digestive system. The problem is, most of these studies have been methodologically weak. In other words, their study may not lead to the most reliable or valid results due to their small sample size and short duration. Additionally, most of the research on the antioxidant effects of mangosteen has been conducted in-vitro or in animal studies, which does not always translate to humans. To be clear, in-vitro is where scientists test an organism (usually cells) in an artificial environment rather than in its original environment. Vemma® is a classic case where the marketing claims overstate the significance of the findings, which can mislead consumers.

Lastly, we can’t ignore the obvious: every company wants a good looking ambassador (usually a celebrity of some kind) to market their product. Typically, this type of marketing is very successful. How else can you explain millions of people flocking to stores to buy shoes that literally make them walk as if they have some sort of abnormality with their gait? So Vemma® may not have Kim Kardashian by there side telling the world to drink their products, but they have Chris Powelle.

Some of you may recognize Chris as the trainer and “transformation specialist” on ABC’s “Extreme Makeover: Weight Loss Edition”. According to Powell, Vemma® will “feed your body the nutrition that it needs, and it will go to work burning the fat that you no longer want”. When asked about Chris’ shake line of Vemma® products (Bode), he states: “it’s a meal…it’s practically a multi-vitamin infused into a shake”. Well Chris, if it is “practically a multi-vitamin”, why not just take the multi-vitamin and spare the extra calories included in the shake?

It’s frustrating to me when fitness “celebrities” endorse products that don’t belong in this world. Both Bob Harper and Jillian Michaels sold their souls to weight loss pills, and although this is not nearly as dramatic, Chris has basically done the same thing. By being an ambassador for a company which sells a product that essentially replaces fruits and vegetables, he is sending yet another mixed message to the average Joe (or Jane of course): why eat whole, real foods when you can drink your nutrients from a can? Vemma® argues that their product is more convienient, but please tells me, what is more convenient than grabbing a piece of fruit?

Lastly, at the very bottom of the page reads the following:

“These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.”

Last I checked….obesity was a disease. In which case, let’s not try to cure this disease by creating false hopes. Rather, let’s get back to a place where we eat nutritionally dense food thus eliminating the need for canned antioxidants/nutrients.

Be the best version of you!

Childhood Obesity-where we are today

  • September 23, 2012November 4, 2013
  • by Smart Fit Womxn

I’d like to start this out by having you all read an interesting article that came across my email.  As many of you know, the population with whom I primarily work is children.  More specifically, I measure their physical activity levels, and the lab where I work is trying to come up with novel ways to encourage more activity.

So go ahead and read this article…

At School, Overweight Children Carry A Heavy Burden

Ok, now I want to know your thoughts.

This is a short (cursing removed) version of how my thought process went-

When are we going to start WAKING up and doing something about this?!  It’s so unfair that children so young are already being setup for lifelong health and self-esteem issues at such a young age.  The worst part is that most of the time, it’s through no fault of their own!  Their WHOLE LIVES are going to be affected by something they had NO CONTROL OVER in the first place!!!

Ok, enough venting.  Now here’s the difficult part.  First of all, I wonder- Who is responsible?  Is it parents?  Fast food restaurants?  Schools?  Teachers, friends, family, society?

More, importantly, whose responsibility is it to change things?  Yours?  Mine?  Parents?  Teachers?  Society?  Do we all have a role to play in getting things to change?  And HOW do we get things to change?  Write letters to local school boards?  Put a tax on junk food?  Practice what we preach?

I am taking a fascinating class right now on diet and physical activity in a social ecological model.  The take home message thus far- our behaviors are influenced not only on an individual level, but are also influenced by social, environmental and policy factors as well.

So, to get change to happen, ALL levels MUST get involved and be structured in a way that is conducive to making healthy behaviors last.  If we’re talking about food in schools, for example, it would look something like this:

First, there is a policy in place that requires school lunch to include fresh fruit and a veggie everyday.  Then, kids vote on which fruits and veggies to offer so they have a say in the decision.  Kids are taught about the importance of healthy eating to fuel their bodies so they can play harder and longer.  Then, teachers reinforce these behaviors through modeling.  Teachers eat healthy foods for snack and lunch.  They are active with the kids during recess, and encourage all kids to get moving.  The school store starts selling healthy options as well.  There is a no soda/energy drink/sweetened beverage policy, allowing only water and milk to be consumed during the school day.  Class parties shift from cupcakes to make your own fruit and yogurt parfait, or away from food completely.  Kids get to have a finger-paint party…or an extra recess.  Again, the shift has to take place on the individual, social, environmental and policy level.

So, now I am curious…What do you think???  How do we go about changing other environments?  How about your workplace?  Your school?  Your home?

Let us know your thoughts via facebook or leave a comment here:)  You can always email us at smartfitchicks@gmail.com.

Signed,

Chrissy- A (VERY FIRED UP) Smart Fit Chick

Nutrition Education

How’s your relationship with food? Short or long term-it…

  • September 16, 2012November 4, 2013
  • by Smart Fit Womxn

Have you ever taken a minute to think about why we eat what we eat? Why we eat when we eat? And/or the triggers that make us want to eat? Obviously hunger comes into play at some point, but for most of us, there are other environmental cues that trigger us to eat: boredom, depression, procrastination (this one’s my biggest downfall), happiness, etc. Being that it has been almost a month since our first bikini/figure competition, I’ve been spending a substantial amount of time analyzing my relationship with food. And that is what it is…..a relationship. In fact, I can’t think of a single person or thing I have thought more about in my life-which now that I’m typing this, is kinda of sad (but true).

So, as I was journaling (I’m pretty sure that’s a word in urban dictionary) the other day, I had an epiphany. Why is it OK for me to justify to everyone in my life the importance of exercise without being as consistent with my message regarding diet and nutrition? In other words, how is it that I make the time to squeeze in a 2 hour workout everyday while on vacation, yet all of a sudden forget how to eat properly? At that moment I realized something that I’ve never truly acknowledged: society more genuinely supports living an active lifestyle and exercising than eating correctly. Picture this….it’s post Thanksgiving dinner…It’s OK to take that walk afterwards because you are supporting your heart health, but if you choose not to eat the slice (or two) of pumpkin pie when you get back, you are looked at like some estranged person who “must be watching their weight”. In reality, aren’t we all, always, watching our weight? Truthfully, isn’t this something so important that we should be aware of it, just like we are aware of our finances (hopefully)?

Now please don’t get me wrong. I am, by no means, blaming my friends or family. I guess I’m just raising the question: why? Why is it OK for society to overeat during the holidays or while on vacation but it’s not OK to stop being active? Why do we get judged every time we order a salad (with dressing on the side of course) but congratulated when we step into the gym? Maybe we need to start looking at eating healthy in a positive, more supportive, light. Maybe, just maybe, we should reward one another for making the right eating choices rather than give them a hard time that they are eating healthy.

Those are my thoughts for now. If you’ve ever experienced this situation or have any other helpful thoughts or insight, click follow on our blog and/or leave a comment. We’d love to hear from you!!!

Nutrition Education

Getting back to meal frequency…

  • September 6, 2012November 4, 2013
  • by Smart Fit Womxn

Last time I wrote about meal frequency, I said that in terms of your metabolism, it doesn’t actually matter when the calories are consumed, or how often.  I talked about the TEF…anyone remember what that stands for?  The Thermic Effect of Food.  I told you that we tend to burn about 10% of what we eat in digestion.  So, what matters is overall calories eaten, not how often.

However, I also alluded to the fact that maybe it does matter when it comes to other things like maintaining muscle mass, blood markers (things like cholesterol and insulin) and hunger.  So, let’s take a brief look at what research has found regarding each of these:

1.  Maintaining Muscle Mass- Simply put, each of our bodies is made up of fat and lean tissue.  We all know what fat is.  Lean tissue, then, is everything else, including bone, muscle, organs, etc.  When we are dieting to lose weight, ideally we want to lose only fat.  However, the reality is that we are losing some of both- fat and lean tissue (muscle).  Some research has shown that, assuming we are eating enough protein, more frequent meals may help preserve lean tissue while we lose weight.  What does this mean?  It means that we’re more likely to lose weight in the form of fat instead of lean tissue (that’s the goal!).  So, if you’re dieting for weight loss, you might consider eating more frequently (but be sure you’re getting enough protein, which is a topic for another day).

2.  Blood Markers- Many studies have examined the effects of meal frequency on things like cholesterol, insulin and blood sugar.  What have they found?  Eating more often seems to have a positive effect on total cholesterol and LDL (it lowers them both).  As a reminder, LDL is the bad cholesterol and HDL is the good.  (In case it helps you, the way I remember this is we want the LDL to be Low and the HDL to be High.)  So, if you struggle with high cholesterol, you might think about eating more frequently throughout the day.  In terms of blood sugar, it doesn’t appear that eating more often has any effect on lowering blood sugar.  However, it does seem to help lower insulin, which is a good thing for most people, with or without Diabetes.  (Again, possibly a topic for later :))

3.  Hunger- This one is interesting to me. Many studies show that eating more often helps with hunger and appetite control.  However, it can also cause people to obsess about food a little bit, having to stay on a schedule, and worrying when a meal is missed.  So, with regard to hunger, I’d encourage you to play around with it.  If it ain’t broke, don’t fix it.  If the way you eat now is working for you, no reason to change things.  If you think you’d like to eat more or less often, try it out and see what you think!

So….What works for you??? Let us know how often you eat, and whether you’re planning to try switching things up!

Nutrition Education

Energy drinks… What shall we think?

  • August 5, 2012November 4, 2013
  • by Smart Fit Womxn

5 Hour Energy, Red Bull, Monster, oh my…

So, did we all figure out how much caffeine we think we’re consuming daily? If not, head back to our post earlier this week to get an estimate.

So how do energy drinks work? Are they good or bad for you? In general, it depends on the ingredients. While entire review articles have been written on this topic, I’ll briefly discuss four of the most commonly found ingredients in these beverages: caffeine, taurine, guarana and the B vitamins.

Let’s begin with caffeine. Caffeine stimulates your central nervous system, which has the effect of decreasing drowsiness, increasing alertness and improving concentration. It has also been shown to increase performance in sprint, endurance and team sporting events. Finally, some newer (and quite exciting) studies have shown beneficial effects of coffee on Alzheimer’s disease. HOWEVER, you know what too much of a good thing can do, right? Too much caffeine, and you can overstimulate your central nervous system, causing difficulty sleeping, jitteriness and anxiety. You can also become dependent on caffeine, experiencing withdrawal symptoms such as headache and irritability. Finally, there is even evidence of caffeine toxicity, particularly in children, who are a growing group of energy drink consumers. So, how much is too much? One review conducted on caffeine concluded that daily caffeine intake of less than or equal to 400 mg/day (approximately three 8oz cups of coffee) in a healthy adult population was generally considered safe.

Next up- Taurine. Taurine is the most abundant amino acid (which is what proteins are composed of) naturally found in the human body. It is found in VERY high dosages in many brands of Energy Drinks. Some studies have shown it to enhance endurance performance, though not enough research has been done to understand exactly how it works. Additionally, there is concern about the effects of high doses commonly found in these drinks. Not enough research has been done to understand whether there are any interactions between taurine and the other ingredients commonly found in energy drinks. Until further research has been done, it’s difficult to say whether taurine has detrimental, beneficial or neutral effects.

Third on the list- Guarana: Originating in South America, the guarana plant is composed of 1-3 dark seeds. Each gram of guarana contains about 40 mg of caffeine. Guarana also contains antioxidant properties, and is believed to have more of a slow release effect compared to caffeine. Its effects are similar to caffeine, improving cognitive function and mental fatigue. At this point, there is no research on any toxic effects in either acute or chronic high doses.

The last commonly found group of ingredients I’d like to discuss are the B vitamins. This will be quick… Because B vitamins are water soluble, they are excreted in the urine when consumed in excess. The majority of Americans are not deficient in the B vitamins. So, while they do play a role in cellular energy, there is ZERO evidence that taking them in excess is beneficial. My opinion, it’s a waste to put these in energy drinks in such high doses.

Bottom line? Like many things in the health and fitness industry, it’s not black and white. Each individual is different, and it all has to do with learning about your body and how it responds to things. We can’t tell you what’s right for your body. Rather, we can simply report what other studies have found.

For specific citations or further information, please don’t hesitate to email us at smartfitchicks@gmail.com.

As with anything we write or say, we always recommend you talk with your doctor before consuming these beverages.

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Nutrition Education

Do you know how much caffeine you’re currently consuming??

  • August 4, 2012November 4, 2013
  • by Smart Fit Womxn

Thanks to one of our followers for asking a GREAT question about energy drinks.  It’s a VERY hot topic these days, especially given that in 2006 it was a $5.4 BILLION retail market.  So, how do they work?  Are they bad for you?  What should you know before consuming them?

Later this week, we will be posting on Energy Drinks and how they affect your body’s physiology.  In most of these drinks, the primary ingredient responsible for this “energy boost” is caffeine.  So, in the meantime, check out the link below and start adding up how much caffeine you consume during a typical day.  Then stay tuned later this week for our post on Energy drinks.

Center for Science in the Public Interest
Let us know on Facebook how much caffeine you’re getting per day!

Nutrition Education

Meal Frequency… opening up a perfectly portioned can of…

  • July 19, 2012November 4, 2013
  • by Smart Fit Womxn

One of the biggest debates within the fitness community these days has to do with meal frequency.  What do I mean by that?  Simply, how often we eat throughout the day.  You’ve ALL heard the recommendations.  “To keep your metabolism high, eat 6 small meals throughout the day.”

Is this true?   Is there something magical about 6 meals per day that turns your body into a fat burning machine???  Well, let’s take a brief look at the science, since that’s what SFC is all about.

To begin, I’d like to discuss a concept termed the thermic effect of food (TEF).   Essentially, TEF is how much energy is required to digest the food we eat.  By energy, I mean calories.  It is true that our bodies require a certain amount of energy (calories) to digest our food, and it’s approximately 10% of total calories.  This is for individuals eating a mixed diet (composed of carbs, fat and protein).

So, let’s look at two scenarios…we’ll call these subjects Chrissy and Kellie.

1)   Chrissy is CONVINCED that eating small meals throughout the day is best.  So, she meticulously packs 6 mini meals that she eats every three hours like clockwork…in the lab, in class, while she’s on her bike…you name it, she’s eating.  Her total intake is 1800 calories, divided by 6 meals per day = 300 calories per meal.  So, her TEF, or the calories required to digest her food each time she eats is 10%, or 30 calories per meal, times 6 meals/day = 180 total calories.

2)   Kellie doesn’t believe the hype.  She is also on a diet of 1800 calories.  She is so busy with teaching and Adult Fitness, that she only has time to eat twice each day.  So, she eats two large meals of 900 calories each.  Every time she eats, her TEF is 10%, or 90 calories.  Multiply this by 2 meals per day = 180 calories.

See where I am going with this?  In terms of your metabolism, it doesn’t actually matter when the calories are consumed, because either way, you burn 10% of TOTAL calories in digestion.

Make sense so far?

Now, there are other things that researchers have examined regarding meal frequency, including hunger levels, maintaining muscle mass, cholesterol levels and blood sugar.  What does meal frequency do to these variables?

Stay tuned…:)

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