Monthly Archives: July 2013

Foods that seem good….but aren’t so good for you

Diet Soda

Hello Fitness friends. I hope life is treating you well. I wanted to post tonight about foods that seem good for you, but aren’t so good for you. Let’s start with diet soda. I have been known to drink a diet soda or two…I have done some research and it is not good for you.

Diet Soda can cause…

  • An increase in appetite and weight gain. People who drink diet soda are prone to eat more. Artificial sweeteners trick your brain into thinking it’s getting sugar without the calories, but some studies have shown it has the same impact on your blood sugar. We know stable blood sugar leads to fat loss. Unstable blood sugar leads to weight gain, so you can gain weight drinking diet soda.
  • Memory fog. Studies on soda have shown it has the potential to cause brain fog and memory problems.
  • Acids, preservatives can erode your teeth, cause kidney problems, and intestinal issues.

I’ve seen so many uses for soda to clean toilets, corroded batteries, and more…Soda is not our friend.

Wheat Bread can cause….

  • Spikes in blood sugar. I was watching Dr. Oz do a special on wheat bread. It raises your blood sugar the same way a candy bar does. Yikes!
  • Allergic reactions. Wheat bread today has a higher gluten content than it used to. Gluten makes our bread softer, makes you feel full longer, but it’s also causing problems for people. You can have a gluten intolerance and not test positive for Celiac disease. Gluten intolerance can cause headaches, bloating, or other intestinal issues. Gluten causes inflammation in the intestines.

Orange Juice and most juices can cause….

  • Elevated blood sugar! You are better off eating an orange. The amount of sugar in a serving orange juice is close to what’s in a candy bar. Better yet if you have a juicer, run some fresh fruit through it.

Milk can cause….

  • Elevation of blood sugar. Look at the sugar content on your milk carton. We don’t need as much dairy as the commercials say. There is calcium in other foods.
  • Hormone disruption. Some cows are given hormones to increase their production of milk. These hormones can interfere with your hormones. If you must drink milk, shoot for non treated cows milk.

Here are some alternatives…




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Hormones that Promote Weight Loss


Hi friends, I have not forgotten about you. I told you I would do another post on hormones. There are hormones that can prevent weight loss and there are hormones that can help promote weight loss. I am not recommending you take supplements for your weight loss. Diet and exercise help to keep hormones stable. Talk to you doctor if you believe your hormones are not well-regulated.

Adiponectin, a protein used by the body to regulate metabolism.

Adiponectin is a protein-based hormone produced naturally by the body that manages fat lipids and glucose (blood sugar). The hormone has direct control over the way a body metabolizes insulin, and so adiponectin is believed to play a key role in the management of type 2 diabetes, although research is ongoing. The hormone is abnormally low in obese people, suggesting a healthy diet may contribute to adiponectin production, and that may, in turn, help prevent people form developing diabetes. Adiponectin also reduces inflammation in cell tissue inside blood vessels and so holds some clinical promise in treating cardiovascular disease.

You’ve probably heard of this hormone is relation to raspberry ketones which reportedly causes the fat within your cells to get broken up more effectively, helping your body burn fat faster. This is due to raspberry ketones helping to regulate adiponectin. Supposedly apple cider vinegar also helps as well. Not enough supporting evidence on the research on for these two supplements.
Testosterone is a steroid hormone from the androgen group and is found in mammals, reptiles,birds, and other vertebrates.

In general, androgens promote protein synthesis and growth of those tissues with androgen receptors. Testosterone effects can be classified as virilizing and anabolic, though the distinction is somewhat artificial, as many of the effects can be considered both.

Anabolic effects include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation,

We can maintain healthy levels of testosterone by weight lifting. The more muscle we have, the more calories we are burning.  If you believe you have low levels of testosterone, get checked out by your primary care physician. I do not recommend taking any supplements to aid with testosterone production.
Three of the best ways you can keep your hormones in check are with diet, exercise, and sleep (6-8 hours). Proper nutrition and weight training (if you are able to) are vital to health. If you believe your hormones are out of whack, talk with your doctor. As stated in the previous post about Hormones that Hinder Weight Loss, you can be doing all you know to do and still not lose weight if the issue is hormonal.
Best of luck to you, and I will hopefully be back to weekly posts now!
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Reshape Your Body



Hello my fitness friends. I have not forgotten you. While I work on another post about hormones, I wanted to post something about getting lean. Nutrition is crucial to having a healthy body and getting lean. There is another component that people can overlook, resistance training. Disclaimer: Talk to your doctor before starting a training program.

I was hesitant to start circuit training. I have a naturally muscular build and felt like weight lifting would cause me to bulk up. I had a trainer before who had me on a program, and I hated the way I looked when it was over. So, after that I decided I never wanted to lift weights again. Here are some things I learned.

1. Get the right trainer. Tell them what your goals are. If you are not interested in becoming Mr. or Mrs. Olympia, let them know. There are different programs for people with different goals.

2. Add cardio and weights to your routine. If you have layers of padding 🙂 then your muscles will not be easily seen. Resistance training is great because the muscles you build burn more calories than the body fat you have.

3. Be patient. Depending on the amount of muscle mass you have and strength, it will take time for you to see results. Give yourself 4 to 6 weeks to see changes. Keep going. It’s not a sprint, it’s a long distance run.

4. Rest and Switch it Up. Muscles need time to recover. Try to switch it up; alternate muscle groups.

So here’s the example from my routine:

  • Monday, Friday, Sunday (Back side of the body: glutes, hamstrings, calves, back, and biceps). Anytime you work the back you are working biceps.
  • Tuesday, Thursday, Saturday (Front side of the body: Quads, abs, chest, shoulders, and triceps).
  • Cardio 2 -3 days a week.  Rest day Wednesday.

Before you cringe at the example I gave you, these sessions are no longer than 35-45 minutes long.

5. Every 4-6 weeks challenge your body in new ways. If you do the same circuits over and over with the same amount of resistance, you won’t see improved results. Our bodies are smart and they adapt. Once they adapt, they use less energy to do the same exercises. It can be as simple as increased reps, adding a few more pounds, adding new exercises….

6. Stretch it out. Many people forget how important stretching is to their routine. Stretching decreases your risk of injury. So warm up, cool down, and make sure you are stretching before and after your workouts.

7. Muscles will reshape your body. I wanted nice arms. I admit it. That was impossible with the treadmill and elliptical machine. I had to lifting weights. And I do not look like the hulk. 😉

8. Diet is important. Training is great. If you are not eating well, your body will show it. Choose whole foods, lean protein, fruits, vegetables, and tons of water.

9. Muscles help protect your bones and keep you young. There is something to be said for a muscular body versus a fleshy soft one. I am not saying you need to be a literal brick house, but muscle ages better than fat or a body that is not toned. My dad works out and he looks great. He looks much better than other men his age who don’t workout. He is healthier and has more energy.

So dear friends, if your doctors approve, don’t bypass resistance training. And you don’t always need extra weight. Your body weight is often sufficient or exercise bands. Do some research on workouts you can do safely at home. Make sure you are doing proper form and not trying to be a super hero at first. You don’t want to hurt yourself.

Keep up the good work and enjoy the rest of your week. xoxo Erin.


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