| It can be tough to stay motivated when it comes to weight-loss and fitness goals. Why else do so many people make the same New Year's resolutions year after year? If motivation flits in and out of your life, don't worry—there are ways to make it a constant companion rather than a fickle friend. One of those ways is to have a solid network of friends and family that knows about your goals and supports you in all that you want to accomplish. But what if your network is in another state, on another coast, or even in another country? Or what if your loved ones just aren't supportive as you'd like them to be? The good news is that with a little know-how, you can put together a support system that will work for you—or become your own cheerleader!
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Wednesday, May 22, 2013
• Vista, CA 92058
Be Your Own Cheerleader
12 Ways to Build a Support System--and Be Your Own!
-- By Erin Whitehead, Health and Fitness Writer
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Tuesday, April 23, 2013
• Vista, CA 92058
The Truth about Juicing and Your Health
To Juice or Not to Juice;That is the Question
-- By Becky Hand, Licensed and Registered Dietitian
SparkPeople advertisers help keep the site free! Learn more
100 Grams of Juice vs Whole Foods
Food or Juice Calories Water content Fiber
Carbs Protein Vitamin A Vitamin C Potassium
Apple, 2.5'' diameter
Apple juice, 3 fl. oz. 52
46 86 g
88 g 2.4 g
0.2 g 13.8 g
11.3 g 0.3 g
0.1 g 54 IU
1.0 IU 4.6 mg
1.0 mg 107 mg
101 mg
Grapes, 20 whole
Grape juice, 3 fl. oz. 69
60 81 g
85 g 0.9 g
0.2 g 18.1 g
14.8 g 0.7 g
0.4 g 66 IU
8 IU 3.2 mg
0.1 mg 191 mg
104 mg
Orange, 2.5'' diameter
Orange juice, 3 fl. oz 49
45 87 g
88 g 2.2 g
0.2 g 12.5 g
10.4 g 0.9 g
0.7 g 247 IU
200 IU 59 mg
50 mg 166 mg
20 mg
Carrots, 2 (5.5'' long)
Carrot juice, 3 fl. oz. 41
41 88 g
89 g 2.8 g
0.8 g 9.6 g
9.3 g 0.9 g
0.9 g 16,706 IU
19,124 IU 5.9 mg
8.5 mg 320 mg
292 mg
Kale, 1.5 C chopped
Kale juice, 3 fl. oz. 49
40 84 g
n/a 1.7 g
0 g 8.8 g
8.0 g 4.3 g
2.5 g 9990 IU
14,750 IU 120 mg
116 mg 491 mg
428 mg
Tomato, 2.5'' diameter
Tomato juice, 3 fl. oz. 18
17 94 g
94 g 1.2 g
0.4 g 4.24 g
3.89 g 0.9 g
0.7 g 833 IU
450 IU 13.7 mg
18.3 mg
237 mg
229 mg
By looking at the chart, you'll notice:
Whole foods usually contain more vitamins and minerals. This is most often due to the fact that many of these nutrients are in (or very near) the skin of fruits and vegetables, which gets discarded as pulp when fruits and vegetables are juiced.
Whole foods always provide more fiber. As expected, fiber content is always higher in the whole produce since it is primarily found in the pulp, which is removed with the traditional juicing process. Fiber is one of the key reasons that fruits and vegetable are so good for us.
Gram for gram, juice is slightly lower in calories due to its slightly higher water content. The calorie content of your juice will be dependent on the combination of produce used in your given juicing recipe. However, this is only the case if you stick to the small 3-fluid ounce portion of juice listed in this chart. Many people drink large cups of juice, which can double or triple the calories listed. Notice that fruits do have a higher calorie content than most non-starchy vegetables, primarily due to their natural sugar content.
Both juice and whole foods provide a lot of water. No matter which option you choose, juice, whole fruits and whole vegetables all provide needed hydration for the body.
Whole fruits are lower in carbs than their juices. Both fruits and vegetables contain carbohydrates, but fruits contain more carbs than veggies typically do. These carbs come primarily from the natural sugars contained in the produce, but are considered ''smart carbs'' because they are nutrient dense and rich in fiber, which helps slow blood sugar response in the body. Yet, for people following a weight-loss program or a diet to control blood sugar levels, the carbs in fruits, vegetables, and their juices should all be monitored. When making your selections, note that fruit juices are usually higher in carbohydrates. (Learn more about making smart fruit and juice choices when you have diabetes.)
You may think that the Glycemic Index (GI) would be a helpful tool for calculating the nutritional differences between whole produce and juice. However, for people with diabetes, counting total carbs is the most valuable tool for regulating blood sugar. If you are having difficulty controlling blood sugar readings, work with your health care provider to adjust your eating plan.
One other concern with juicing is the cost. It takes a lot of fruits and vegetables to make a small amount of juice, and these fresh produce items don't come cheap. Especially if you are discarding the pulp, you're spending a lot of money on making fresh juice when your wallet (and body) may benefit more from simply eating the fresh produce. Healthy eating does not have to cost a lot of money, but if budgetary constraints are a top concern of yours, juicing isn't the most frugal choice when it comes to getting the most nutrition for your buck.
So Why Do People Juice? What Are the Benefits?
People who juice usually fall into one or more categories based on the reason they choose to juice.
The Juice Cleanser uses a juice concoction with the goal of detoxing the body and giving the gut a rest.
The Juice Faster is typically looking to jump-start their weight loss by using fruit and vegetable juices as their main source of nutrition for up to a few days, weeks, or even months.
The Juice Snacker enjoys freshly squeezed juice with a meal or snack, and occasionally replaces a meal with only juice. This juicer simply likes juice or feels that fresh juice is a healthy addition to their diet on occasion.
Does juicing help people reach any of the goals above? I'll be the first to admit that while there is a great deal of research regarding the health benefits of eating more fruits and vegetables, there is very little research-based evidence regarding the juice of such produce. Yet, we can still use science and common sense to answer the most common questions about juicing. Continued ›
Tuesday, April 23, 2013
• Vista, CA 92058
The Truth about Juicing and Your Health
To Juice or Not to Juice;That is the Question
-- By Becky Hand, Licensed and Registered Dietitian
SparkPeople advertisers help keep the site free! Learn more
100 Grams of Juice vs Whole Foods
Food or Juice Calories Water content Fiber
Carbs Protein Vitamin A Vitamin C Potassium
Apple, 2.5'' diameter
Apple juice, 3 fl. oz. 52
46 86 g
88 g 2.4 g
0.2 g 13.8 g
11.3 g 0.3 g
0.1 g 54 IU
1.0 IU 4.6 mg
1.0 mg 107 mg
101 mg
Grapes, 20 whole
Grape juice, 3 fl. oz. 69
60 81 g
85 g 0.9 g
0.2 g 18.1 g
14.8 g 0.7 g
0.4 g 66 IU
8 IU 3.2 mg
0.1 mg 191 mg
104 mg
Orange, 2.5'' diameter
Orange juice, 3 fl. oz 49
45 87 g
88 g 2.2 g
0.2 g 12.5 g
10.4 g 0.9 g
0.7 g 247 IU
200 IU 59 mg
50 mg 166 mg
20 mg
Carrots, 2 (5.5'' long)
Carrot juice, 3 fl. oz. 41
41 88 g
89 g 2.8 g
0.8 g 9.6 g
9.3 g 0.9 g
0.9 g 16,706 IU
19,124 IU 5.9 mg
8.5 mg 320 mg
292 mg
Kale, 1.5 C chopped
Kale juice, 3 fl. oz. 49
40 84 g
n/a 1.7 g
0 g 8.8 g
8.0 g 4.3 g
2.5 g 9990 IU
14,750 IU 120 mg
116 mg 491 mg
428 mg
Tomato, 2.5'' diameter
Tomato juice, 3 fl. oz. 18
17 94 g
94 g 1.2 g
0.4 g 4.24 g
3.89 g 0.9 g
0.7 g 833 IU
450 IU 13.7 mg
18.3 mg
237 mg
229 mg
By looking at the chart, you'll notice:
Whole foods usually contain more vitamins and minerals. This is most often due to the fact that many of these nutrients are in (or very near) the skin of fruits and vegetables, which gets discarded as pulp when fruits and vegetables are juiced.
Whole foods always provide more fiber. As expected, fiber content is always higher in the whole produce since it is primarily found in the pulp, which is removed with the traditional juicing process. Fiber is one of the key reasons that fruits and vegetable are so good for us.
Gram for gram, juice is slightly lower in calories due to its slightly higher water content. The calorie content of your juice will be dependent on the combination of produce used in your given juicing recipe. However, this is only the case if you stick to the small 3-fluid ounce portion of juice listed in this chart. Many people drink large cups of juice, which can double or triple the calories listed. Notice that fruits do have a higher calorie content than most non-starchy vegetables, primarily due to their natural sugar content.
Both juice and whole foods provide a lot of water. No matter which option you choose, juice, whole fruits and whole vegetables all provide needed hydration for the body.
Whole fruits are lower in carbs than their juices. Both fruits and vegetables contain carbohydrates, but fruits contain more carbs than veggies typically do. These carbs come primarily from the natural sugars contained in the produce, but are considered ''smart carbs'' because they are nutrient dense and rich in fiber, which helps slow blood sugar response in the body. Yet, for people following a weight-loss program or a diet to control blood sugar levels, the carbs in fruits, vegetables, and their juices should all be monitored. When making your selections, note that fruit juices are usually higher in carbohydrates. (Learn more about making smart fruit and juice choices when you have diabetes.)
You may think that the Glycemic Index (GI) would be a helpful tool for calculating the nutritional differences between whole produce and juice. However, for people with diabetes, counting total carbs is the most valuable tool for regulating blood sugar. If you are having difficulty controlling blood sugar readings, work with your health care provider to adjust your eating plan.
One other concern with juicing is the cost. It takes a lot of fruits and vegetables to make a small amount of juice, and these fresh produce items don't come cheap. Especially if you are discarding the pulp, you're spending a lot of money on making fresh juice when your wallet (and body) may benefit more from simply eating the fresh produce. Healthy eating does not have to cost a lot of money, but if budgetary constraints are a top concern of yours, juicing isn't the most frugal choice when it comes to getting the most nutrition for your buck.
So Why Do People Juice? What Are the Benefits?
People who juice usually fall into one or more categories based on the reason they choose to juice.
The Juice Cleanser uses a juice concoction with the goal of detoxing the body and giving the gut a rest.
The Juice Faster is typically looking to jump-start their weight loss by using fruit and vegetable juices as their main source of nutrition for up to a few days, weeks, or even months.
The Juice Snacker enjoys freshly squeezed juice with a meal or snack, and occasionally replaces a meal with only juice. This juicer simply likes juice or feels that fresh juice is a healthy addition to their diet on occasion.
Does juicing help people reach any of the goals above? I'll be the first to admit that while there is a great deal of research regarding the health benefits of eating more fruits and vegetables, there is very little research-based evidence regarding the juice of such produce. Yet, we can still use science and common sense to answer the most common questions about juicing. Continued ›
Wednesday, April 10, 2013
• Vista, CA 92058
100 Reasons You Should Work Out Today
Kathy Babock
4/8/2013 6:00 AM : 187 comments : 401,219 Views
We all have those days that we don't want to work out even though we know weshould.
When you need a little motivation, look no further.
Here are 100 reasons you shouldn't skip your workouttoday.
Print, save, pin or "like" this post so you'll have easy access to it on the days you need it most.
100 Reasons to Exercise Now
When you need a little motivation, look no further.
Here are 100 reasons you shouldn't skip your workouttoday.
Print, save, pin or "like" this post so you'll have easy access to it on the days you need it most.
100 Reasons to Exercise Now
- Because it makes you feel confident
- Because it helps you get stronger
- Because exercise helps combat depression
- Because you'll feel proud of yourself
- Because you have goals you want to reach
- Because you'll feel bad if you don't
- Because you want to move forward, not backward
- Because it burns more calories than not working out
- Because it improves your heart health
- Because you want a great butt
- Because it prevents diabetes
- Because you want to be a good example to your kids
- Because you want to feel good in your clothes
- Because it reduces your risk of cancer
- Because your body was made to move
- Because you want to be an athlete
- Because you want to look better
- Because it lifts your mood
- Because you want to stand taller
- Because it reduces back pain
- Because it feels good
- Because it makes you feel accomplished
- Because you spend most of your day on your butt
- Because swimsuit season is always coming
- Because strong is the new skinny
- Because dieting only works so much
- Because it strengthens your bones, too
- Because it helps you lose weight
- Because it allows you to eat more food
- Because it's the best way to spend "me" time
- Because it helps you de-stress
- Because it's cheaper than therapy
- Because you want a strong core
- Because you want to take care for yourself
- Because you take pride in your body
- Because it strengthens your legs
- Because it helps your clothes fit better
- Because you want to push yourself
- Because you are capable of more than you ever imagined
- Because moving your body feels good
- Because it keeps your mind sharp
- Because it helps you beat belly bloat
- Because it helps you sleep better at night
- Because it gives you energy
- Because you want to stay healthy as you age
- Because you want to look younger
- Because you want toned arms
- Because it improves your balance
- Because it burns off last night's dessert
- Because it boosts your immune system
- Because sweat is sexy
- Because you want to live longer
- Because you want to get better at your game
- Because you want to catch someone's eye
- Because exercisers earn more money
- Because you're more likely to eat better when you exercise
- Because you want to shave time off your running pace
- Because you want to breathe easier
- Because you want to see the scale drop
- Because exercise improves your sex life
- Because you are worth it
- Because being fit makes everything in life better
- Because you promised yourself that you would
- Because you deserve a better life
- Because it'll help you drink more water
- Because you want to do real push-ups
- Because it reduces your health care costs
- Because you'll miss fewer days of work
- Because you want to create a new future for yourself
- Because it'll help you like what you see in the mirror
- Because it makes clothing shopping more fun
- Because you want to look and feel incredible
- Because exercising can be fun
- Because it'll give your skin a glow
- Because it's a good way to spend time with your friends
- Because it'll help you prevent the middle-age spread
- Because it reduces your blood pressure
- Because you don't want to let yourself go
- Because you don't want to squeeze into an airplane or rollercoaster seat
- Because it strengthens your spirit
- Because it's a cheap way to entertain yourself
- Because you'll be able to reward yourself
- Because you need a reason to wear those new workout clothes
- Because you're tired of being tired
- Because not working out is not going to get you very far
- Because it's a great way to spend time outside
- Because you made a commitment to yourself
- Because you're tired of starting over
- Because there will always be another wedding, vacation or reunion
- Because you're not a quitter
- Because it improves your cholesterol
- Because it boosts your metabolism
- Because it prevents age-related muscle loss
- Because if you can do this, you can do anything
- Because a fit body is a healthy body
- Because it beats sitting on the couch
- Because everyone has at least 10 minutes to spare
- Because you want to be stronger than your excuses
- Because not working out isn't working out for you
- Because the only workout you ever regret is the one you skip
Sunday, April 07, 2013
• Vista, CA 92058
8 Reasons Why Your Workout Isn't Working
Sneaky Reasons Why You're Not Getting Results
-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
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| We all know how fantastic working out is for your health. But what happens when your workouts aren't delivering the results you want? Or you're not getting the results you think you should be getting? While any kind of physical activity is good, some workout plans are better than others and—as you might suspect—a lot of other factors come into play when trying to lose weight and tone up. So if your workout isn't working for you, one of the following eight reasons could be to blame. Find out how to turn that around and get the results you deserve! 1. You're not working hard enough. If you have been exercising consistently for several weeks, months or years, it's definitely time to increase the intensity and start pushing yourself. As you work out more and more, your body adapts and becomes more efficient at doing that certain activity. This means that over time, the 30-minute workout that was challenging for you three months ago doesn't provide the same results. In fact, you're actually burning fewer calories and your body is no longer changing if you're still doing the same old thing. Get-Results Remedy: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up. Not sure where to start? Try adding an extra day of cardio onto your routine, testing out a new group exercise class at the gym, adding another loop around your walking track, or bumping up the incline and speed on the treadmill. Remember, when it comes to exercise, change is good—and that change should be challenging!2. You're working too hard. Yes, you can actually work out too hard and too much. If you're someone who goes all out in every workout, orrarely to never takes a day off to rest, you could actually be breaking your muscles down instead of building them. If you always feel tired and sore, have unexplained headaches, insomnia or just a general lack of motivation and an inability to complete your workouts, you may be overtraining. Get-Results Remedy: Take three to five days off of exercise altogether. It may be hard for you to do this, but know that you must allow your body the time it needs to rest and recover. Get plenty of sleep each night and fill up on nutritious foods. Then slowly ease back into your routine, making shorter, less intense workouts part of your workout plan. And remember to always take one to two rest or easy active recovery days a week!3. You haven't changed your diet. Exercise is awesome, but if you're not eating a nutritious diet with the appropriate number of calories for weight management, you could be shooting yourself in the foot. Proper nutrition fuels your workouts, but eat too much and you could gain weight (or hurt your weight-loss efforts), and eat too little, and you won't have enough energy to exercise. Get-Results Remedy: If you can't seem to see those muscles you're trying to build, start logging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.4. You're only doing cardio. Yes, cardio is important for calorie burning, but a proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training! Get-Results Remedy: Lift weights or do body-weight exercises, such as lunges and push-ups, at least twice a week to reap the amazing benefits of resistance training; including decreased body fat, increased muscle mass and stronger bone density. For hardcore cardio fans, you can also try kettlebell training or circuit training, which is like getting a strength and cardio workout at the same time!5. You reward yourself with food. Do you allow yourself to have that extra piece of pizza or order that dessert when dining out because you "went to the gym" earlier? If so, you may be undoing all of that good calorie-burning with too many treats. Get-Results Remedy: Familiarize yourself with the calorie contents of your favorite foods—and find out how many calories you're really burning through exercise. (SparkPeople's Nutrition Tracker andFitness Tracker will help you learn!) Remember that while you may have run 3 miles at the gym, that only burned 300 calories, which isn't nearly equivalent to the calorie count in that brownie sundae you ate later. Focus on how good exercise makes you feel rather than what it allows you to eat after; and choose foods that fuel your workouts, rather than the other way around.6. You're doing too much too soon. Unfortunately, results don't happen overnight. It takes time and consistency to get in shape over the long haul. But how many of us decide that we're going to get in shape and then get totally gung-ho, spending hours at the gym only to find ourselves tired, sore and no thinner after a week or two? Get-Results Remedy: Be patient. Remember that you're creating a lifestyle change that you can sustain for the rest of your life. While there's temptation to start off doing extra long and hard workouts, don't. Build up to doing those tough workouts gradually as the weeks go by. Not only will this prevent injury and give your body more time to adapt and change, it will also give your life and habits time to change—permanently!7. You're trading sleep for workouts. We're all so busy these days, and sometimes the only time to work out seems to be early in the morning—even if you were up late the night before working or with a child that couldn't sleep. But regularly swapping sleep for workouts can seriously hinder your weight-loss, as sleep triggers a number of hormones that influence cravings and a tendency for weight gain. In addition, too many sleepless nights will leave you tired and unfocused for your workouts, which means that you won't get much from your efforts. And did you know that sleep is a much needed part of a fitness plan, since a lot of recovery and repair happens while you rest each night? Skimp on the shut-eye, and it could also lead to symptoms of overtraining. Get-Results Remedy: Start scheduling both your sleep and your workouts—and treat both as unbreakable appointments. Then follow SparkPeople's 4-week Better Sleep Challenge to make the most of those Z's! Exercising after an occasional sleepless night shouldn't pose too many problems. But if you're regularly swapping sleep for a sweat session, you could be doing more long-term harm than good. Sleep should come first—even before working out.8. You sit all day. Sure, you work out regularly, but what you do the rest of the day matters, too! If you put in a solid exercise session only to sit at a desk all day and lounge in a recliner watching TV at night, you may be undoing all of your hard work at the gym. Plus, there are a number of new studies that say too much sitting can be bad for our health and our waistlines—even if you exercise during the day. Get-Results Remedy: Try to work more activity into all areas of your life by going for a walk after dinner, choosing to stand whenever possible, taking the stairs, parking your car further away and replacing your TV time for more active relaxation (like playing with your dog). Also, if your job requires you to sit in front of a computer all day, set a timer to beep every half hour or hour to remind you to stand up, stretch and do a quick lap around the office. If you're not seeing the results you want, you may be guilty of more than one of the mistakes above. Follow these tips to feel better, have more energy and get the workout results you want and deserve! |
Tuesday, March 12, 2013
• Vista, CA 92058
“What man actually needs is not a tensionless state but rather the striving and struggling for a worthwhile goal, a freely chosen task. What he needs is not the discharge of tension at any cost but the call of a potential meaning waiting to be fulfilled by him.”
-Viktor Frankl Man’s Search for Meanin
Tuesday, March 12, 2013
• Vista, CA 92058
Do Detox Diets Work? Are They Safe?
By: Becky Hand, DailySpark Blogger
3/8/2013 12:00 PM : 32 comments : 37,026 Views
Spring is right around the corner, and as I glance around my home, I see that a thorough cleaning is in order. Dust bunnies are multiplying under my bed, spider webs are glistening on my chandelier, and a layer of dust has settled on all places too difficult to comfortably reach.
As I strategically plan my upcoming cleaning project, I start to wonder if my body is also in need of a cleaning, so to speak.
Like many of you, I tend to go into hibernation mode during the winter months. With less daylight hours and physical work to do outside, along with an influx of sugary treats and comfort foods, my body has been insulated by an added layer of fat. I'm surely not alone in feeling this way, judging from the number of questions we field on the site about detox diets this time of year.
While the idea of cleaning out harmful toxins in your body or removing body fat quickly may sound tempting and even beneficial, is a detox the answer?
What is a detox?
Around since the 1970s, the Master Cleanse, also known as the Lemonade Diet, is probably the most popular detox diet. Followers of this detox spend 10 days drinking a concoction of lemon juice, maple syrup, water and cayenne pepper. Side effects include tiredness, irritability, hot bowel movements, and headaches, but those are touted as signs of the beneficial detoxification process. Other detox programs can last for several days to weeks and involve drinking little more than fruit and vegetable juices. Still other programs involve drinking water and consuming no food for several days at a time.
But does the body need detoxification?
If you've been exposed to high amounts of heavy metals, poisons, or radiation, you might require an actual medical detoxification. However, typical day-to-day living does not bring about a need to detox with concoctions and laxatives. The body is perfectly capable of cleaning itself. Think about all your wonderfully complex body systems involved in the removal of toxins: your circulatory (blood) system, respiratory (lungs) system, urinary (kidneys) system, and digestive (liver and intestines) system. It makes no sense that a little lemon juice, vegetable juice, or gut rest is actually going to make a difference in your health. There are no published, peer-reviewed, or well-designed research studies on detoxing that indicate any health benefit or weight loss.
Detoxing and weight loss
Of course you will usually lose weight when following a detox program. The diet is very restrictive, and the daily calorie intake is much less than what you would typically consume. A person could lose several pounds weekly while detoxing. Some of the weight will be body fat, but most will be water loss and some muscle tissue loss. Since the detoxer has not learned to change his or her eating habits and food environment, the weight will quickly be regained. Overall, there is no sustainable benefit—and the loss of muscle mass due to fast weight loss is harmful.
Detoxing and increased energy
Many people who "detox" report a decrease in food cravings, increased energy, and a feeling of overall well-being. "What’s up with that?" you might be asking.
If you're a healthy adult, following a detox program for a few days is probably not going to put you in danger. However, if you have a medical condition or take certain medications, a detox program could be dangerous or even deadly. If you are determined to give detox a try, talk to your doctor first.
Think about how you spring clean your house: Do you shove everything under the bed and in closets until winter or pitch it all in the garbage? No way. You roll up your sleeves and put in the work to declutter, clean, and organize. I'm applying the same techniques to my spring cleaning for my body--and so should you. (Not to mention, spring cleaning can also help you burn some additional calories!)
I definitely do not spring clean with a detox! Instead, I have a simple, 2-step plan that will work for anyone:
As I strategically plan my upcoming cleaning project, I start to wonder if my body is also in need of a cleaning, so to speak.
Like many of you, I tend to go into hibernation mode during the winter months. With less daylight hours and physical work to do outside, along with an influx of sugary treats and comfort foods, my body has been insulated by an added layer of fat. I'm surely not alone in feeling this way, judging from the number of questions we field on the site about detox diets this time of year.
While the idea of cleaning out harmful toxins in your body or removing body fat quickly may sound tempting and even beneficial, is a detox the answer?
What is a detox?
Around since the 1970s, the Master Cleanse, also known as the Lemonade Diet, is probably the most popular detox diet. Followers of this detox spend 10 days drinking a concoction of lemon juice, maple syrup, water and cayenne pepper. Side effects include tiredness, irritability, hot bowel movements, and headaches, but those are touted as signs of the beneficial detoxification process. Other detox programs can last for several days to weeks and involve drinking little more than fruit and vegetable juices. Still other programs involve drinking water and consuming no food for several days at a time.
But does the body need detoxification?
If you've been exposed to high amounts of heavy metals, poisons, or radiation, you might require an actual medical detoxification. However, typical day-to-day living does not bring about a need to detox with concoctions and laxatives. The body is perfectly capable of cleaning itself. Think about all your wonderfully complex body systems involved in the removal of toxins: your circulatory (blood) system, respiratory (lungs) system, urinary (kidneys) system, and digestive (liver and intestines) system. It makes no sense that a little lemon juice, vegetable juice, or gut rest is actually going to make a difference in your health. There are no published, peer-reviewed, or well-designed research studies on detoxing that indicate any health benefit or weight loss.
Detoxing and weight loss
Of course you will usually lose weight when following a detox program. The diet is very restrictive, and the daily calorie intake is much less than what you would typically consume. A person could lose several pounds weekly while detoxing. Some of the weight will be body fat, but most will be water loss and some muscle tissue loss. Since the detoxer has not learned to change his or her eating habits and food environment, the weight will quickly be regained. Overall, there is no sustainable benefit—and the loss of muscle mass due to fast weight loss is harmful.
Detoxing and increased energy
Many people who "detox" report a decrease in food cravings, increased energy, and a feeling of overall well-being. "What’s up with that?" you might be asking.
- Realize that high-sugar, high-fat foods do increase food cravings--think cookies, pastries, and doughnuts. These foods lead to surges and rapid drops in blood sugar. Eliminating these foods alone can bring about a decrease in food cravings and improve energy levels.
- Next, factor in the psychological impact of a detox plan. If someone has been struggling with food control issues and the food has been winning, sticking to a very restrictive detox plan can give that person the feeling that he or she is once again in control. Jumping on the scale after a few days and seeing a five-pound weight loss adds to the mental boost. The mind is very powerful: If you think the treatment will work, it sometimes does. Believing that lemon juice and cayenne pepper are the magic potion for weight loss, energy, and vitality can sometimes make a person feel better. This is called the placebo effect, and it is why good scientific studies use a double blind control method—neither the subject nor the researcher knows who is receiving the placebo or the actual treatment.
If you're a healthy adult, following a detox program for a few days is probably not going to put you in danger. However, if you have a medical condition or take certain medications, a detox program could be dangerous or even deadly. If you are determined to give detox a try, talk to your doctor first.
How do I plan to spring clean my body--and how can you do the same?
Think about how you spring clean your house: Do you shove everything under the bed and in closets until winter or pitch it all in the garbage? No way. You roll up your sleeves and put in the work to declutter, clean, and organize. I'm applying the same techniques to my spring cleaning for my body--and so should you. (Not to mention, spring cleaning can also help you burn some additional calories!)
I definitely do not spring clean with a detox! Instead, I have a simple, 2-step plan that will work for anyone:
- Step One: Pitch and purge all those sugar-laden foods that have crept back into your life by using the SparkPeople’s Breaking Your Sugar Addiction Plan: This 4-week challenge helps stop sugar cravings.
- Step Two: Make over my meals and snacks by giving your body what it really needs each and every day with Super Foods.
Tuesday, March 12, 2013
• Vista, CA 92058
“One should not wish anyone disagreeable conditions of life; but for him who is involved in them by chance, they are touchstones of characters and of the most decisive value to man.”
-Goethe
Tuesday, March 05, 2013
• Vista, CA 92058
Feel Better and Get Fitter by Spring!
By: Melinda Hershey, DailySpark Blogger
2/28/2013 6:00 PM : 108 comments : 42,990 Views
It's almost March, which means we've made it through the worst of winter (knock on wood!). Can you believe that spring is less than a month away? Although the arrival of spring promises warmer weather and better conditions for exercising outdoors, it might also make some of us realize that we hibernated a little too much over the winter. Maybe you skipped a few workouts due to bad weather or the flu, or the winter blues derailed even your best efforts to stay consistent. It can be hard to get active again after a lull in your exercise plan, but it's entirely possible to get back on your feet. And we're here to help you do it!
From tomorrow, March 1st, through March 20th (the official first day of spring!), we're challenging YOU to ''Streak into Spring'' with us. For the next 20 days, make a point to fit at least 10 minutes of exercise into your day, and keep the streak going right up until the end of winter. You can do whatever you'd like—running, walking, strength training moves, intervals, etc. As long as you're moving and getting your heart rate up, anything goes!
The best part? We'll be there to support you along the way. Each day of the challenge, Tweet, Pin, +1 or comment on our Facebook page using the hashtag #streakintospring to stay accountable and let us know how you're doing. Then, we'll serve up tips and encouragement to keep you headed in the right direction! We will also be posting daily on Facebook, Twitter, Pinterest and Google+ to check in with your progress using the same #streakintospring hashtag.
At SparkPeople, we've seen time and time again how our members have made small, consistent actions that snowball into bigger lifestyle changes. We KNOW that making an effort to spend a daily chunk of time on your fitness (even a tiny chunk) will help you revamp your goals and step into spring on a healthier, happier and more energized note! Are you up for the challenge? Let's start streaking!
If you don't use social media, start a SparkStreak and update your SparkPage status or blog every day to keep yourself accountable!
What do you think? Will you "Streak into Spring" with us?
From tomorrow, March 1st, through March 20th (the official first day of spring!), we're challenging YOU to ''Streak into Spring'' with us. For the next 20 days, make a point to fit at least 10 minutes of exercise into your day, and keep the streak going right up until the end of winter. You can do whatever you'd like—running, walking, strength training moves, intervals, etc. As long as you're moving and getting your heart rate up, anything goes!
The best part? We'll be there to support you along the way. Each day of the challenge, Tweet, Pin, +1 or comment on our Facebook page using the hashtag #streakintospring to stay accountable and let us know how you're doing. Then, we'll serve up tips and encouragement to keep you headed in the right direction! We will also be posting daily on Facebook, Twitter, Pinterest and Google+ to check in with your progress using the same #streakintospring hashtag.
At SparkPeople, we've seen time and time again how our members have made small, consistent actions that snowball into bigger lifestyle changes. We KNOW that making an effort to spend a daily chunk of time on your fitness (even a tiny chunk) will help you revamp your goals and step into spring on a healthier, happier and more energized note! Are you up for the challenge? Let's start streaking!
If you don't use social media, start a SparkStreak and update your SparkPage status or blog every day to keep yourself accountable!
What do you think? Will you "Streak into Spring" with us?
Saturday, February 23, 2013
• Vista, CA 92058
Meet the Best Meatless Protein Sources
By: Melinda Hershey, DailySpark Blogger
2/23/2013 6:00 AM : 19 comments : 4,641 Views
If you're a vegetarian or vegan, you've probably been asked countless questions about how you get your protein. The truth is, it's not as hard as you might think to meet your protein needs when you're going meatless. However, some plant sources are higher in this important nutrient than others. Which veg-friendly food packs more protein: 4 ounces of tofu, 1 cup of cooked lentils, or 1 cup of cooked quinoa?
Just one cup of lentils packs a whopping 18 grams of protein! However, tofu and quinoaare still good sources, both clocking in at 9 grams per serving. If you're newly vegetarian or vegan, check out these meat-free protein sources for more ideas to satisfy your protein needs and your taste buds!
It's also important to note that both herbivores and omnivores often overestimate proper protein needs. The media is constantly pushing protein as the magic key for weight loss, especially in recent years. Although protein is important for satiety, muscle repair and other bodily processes, it's definitely not the only macronutrient that should be considered in a healthy diet—and getting more than what you need won't do any favors for your waistline or your health. Consume protein in moderation along with an appropriate level of carbohydrates and healthy fats, and you'll get all the nutrients you need to sustain health and long-term weight loss. Wondering how much protein you should eat per day, or how it fits into your macronutrient requirements? Find out with the chart below.
What's your favorite meatless way to get your protein?
The Winner: Lentils!
It's also important to note that both herbivores and omnivores often overestimate proper protein needs. The media is constantly pushing protein as the magic key for weight loss, especially in recent years. Although protein is important for satiety, muscle repair and other bodily processes, it's definitely not the only macronutrient that should be considered in a healthy diet—and getting more than what you need won't do any favors for your waistline or your health. Consume protein in moderation along with an appropriate level of carbohydrates and healthy fats, and you'll get all the nutrients you need to sustain health and long-term weight loss. Wondering how much protein you should eat per day, or how it fits into your macronutrient requirements? Find out with the chart below.
| Nutrient | Carbohydrates | Fat | Protein (Women) | Protein (Men) |
| Healthy Range | 45%-65% | 20%-35% | 10%-35% | 10%-35% |
| 1200 calories | 135-195 g | 27-47 g | *60-105 g | N/A |
| 1500 calories | 169-244 g | 33-58 g | *60-131 g | *75-131 g |
| 1800 calories | 203-293 g | 40-70 g | *60-158 g | *75-158 g |
| 2100 calories | 236-341 g | 47-82 g | *60-184 g | *75-184 g |
What's your favorite meatless way to get your protein?
