FitwithJules

Do you REALLY know the impact of SUGAR on your HEALTH?

I wanted to share one of the first changes I made to my health at this time last year.  After reading some information from various books, the impact of  SUGAR  was a big education lesson for me!  We can mindlessly eat so many things in our diet that are LOADED with sugar without even realizing it.  If we don’t realize we are consuming it we certainly don’t realize what it is doing to our health and not to mention the cost of healthcare in America!  Take Jelly for example, in 1 Tbsp, the Smucker’s Jelly has 12g of sugar and 50 calories with no dietary fiber and 5mg of sodium while the Polaners only has 6g of sugar, 35 calories, no sodium and 3g of dietary fiber.  Educating myself and reading labels has become a great habit and truly a “life saver”!  Keep reading…..

The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of microwave meals.  READ your labels! This is where I started out so early in my journey.  I put a focus on sugar.  Did I eliminate it? NO, but I did become more aware of it and started making better choices in the breads that I bought, the ketchup, the jelly, etc.  There are lower sugar options if you take the time to seek them out.  YOU are worth it, your HEALTH is worth it!

In the last 20 years, we have increased sugar consumption in the U.S. from 26 pounds to 135 lbs. of sugar per person per year! Prior to the turn of this century (1887-1890), the average consumption was only 5 lbs. per person per year! Cardiovascular disease and cancer was virtually unknown in the early 1900’s.

The “glycemic index” is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.  Another reason I am so glad I have added Shakeology as my healthiest meal of the day.   It helps to  You can read about or watch a video on Shakeology’s Certified Low Glycemic Index here www.myshakeology.com/fitwithjules.  My brother is a diabetic who was injecting insulin four times a day. He started drinking Shakeology, and is now down to once a day.

One of sugar’s major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. This is not something you want to take place if you want to avoid disease.  An influx of sugar into the bloodstream upsets the body’s blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you’re making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.

It doesn’t matter what disease we are talking about, whether we are talking about a common cold or about cardiovascular disease, or cancer or osteoporosis, the root is always going to be at the cellular and molecular level, and more often than not insulin is going to have its hand in it, if not totally controlling it.

The health dangers which ingesting sugar on an habitual basis creates are certain. Simple sugars have been observed to aggravate asthma, move mood swings, provoke personality changes, muster mental illness, nourish nervous disorders, deliver diabetes, hurry heart disease, grow gallstones, hasten hypertension, and add arthritis.

Because refined dietary sugars lack minerals and vitamins, they must draw upon the body’s micro-nutrient stores in order to be metabolized into the system. When these storehouses are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs and in sub-cutaneous tissue folds.

Because sugar is devoid of minerals, vitamins, fiber, and has such a deteriorating effect on the endocrine system, major researchers and major health organizations (American Dietetic Association and American Diabetic Association) agree that sugar consumption in America is one of the 3 major causes of degenerative disease.

Take a minute to watch this segment from ABC new regarding the impact of sugar on your health, especially the Soda drinkers!  I can’t believe I used to drink 3-4 regular Pepsis or Cherry Cokes a day!!  Wow!  I am so glad I kicked that bad habit.  I still grab a Diet soda here and there and I know that it’s NOT a good replacement and I feel this guilt, ugh!  But I know I am aware of it and working on that too!

http://abcnews.go.com/WNT/video/effect-soda-body-10440980

Here is a list of ways sugar can affect your health:

• Sugar can suppress the immune system.
• Sugar can upset the body’s mineral balance.
• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
• Sugar can produce a significant rise in triglycerides.
• Sugar can cause drowsiness and decreased activity in children.
• Sugar can reduce helpful high density cholesterol (HDLs).
• Sugar can promote an elevation of harmful cholesterol (LDLs).
• Sugar can cause hypoglycemia.
• Sugar contributes to a weakened defense against bacterial infection.
• Sugar can cause kidney damage.
• Sugar can increase the risk of coronary heart disease.
• Sugar may lead to chromium deficiency.
• Sugar can cause copper deficiency.
• Sugar interferes with absorption of calcium and magnesium.
• Sugar can increase fasting levels of blood glucose.
• Sugar can promote tooth decay.
• Sugar can produce an acidic stomach.
• Sugar can raise adrenaline levels in children.
• Sugar can lead to periodontal disease.
• Sugar can speed the aging process, causing wrinkles and grey hair.
• Sugar can increase total cholesterol.
• Sugar can contribute to weight gain and obesity.
• High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
• Sugar can contribute to diabetes.
• Sugar can contribute to osteoporosis.
• Sugar can cause a decrease in insulin sensitivity.
• Sugar leads to decreased glucose tolerance.
• Sugar can cause cardiovascular disease.
• Sugar can increase systolic blood pressure.
• Sugar causes food allergies.
• Sugar can cause free radical formation in the bloodstream.
• Sugar can cause toxemia during pregnancy.
• Sugar can contribute to eczema in children.
• Sugar can overstress the pancreas, causing damage.
• Sugar can cause atherosclerosis.
• Sugar can compromise the lining of the capillaries.
• Sugar can cause liver cells to divide, increasing the size of the liver.
• Sugar can increase the amount of fat in the liver.
• Sugar can increase kidney size and produce pathological changes in the kidney.
• Sugar can cause depression.
• Sugar can increase the body’s fluid retention.
• Sugar can cause hormonal imbalance.
• Sugar can cause hypertension.
• Sugar can cause headaches, including migraines.
• Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind’s ability to think clearly.
• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
• Sugar increases bacterial fermentation in the colon.

So are you thinking the same thing I did a year ago?  WOW, what am I putting into my body, into my children’s bodies?  I know it’s not easy and not a habit that can be changed over night.  But give yourself some credit, you can make the changes if you want to.  It takes baby steps that will compound over time.  Start be making small changes every day.  Educate yourself on food labels and alternatives.  To avoid it, you first have to know where it hides, right?  Well here are some of Jackie Warner’s tips and her book is what got me focused on the sugar in my diet.  It worked for me and was perfect when I was going through P90X and was right in line with their meal plans with many of the same foods and it WORKED!  Do I follow Jackie’s recommendations to a “T”?  No, but I incorporated many of the changes and I am still working on others but it’s a lifestyle change, not just a diet.  I want to make sure it’s going to fit our lifestyle without failing.  Do I have set backs occassionaly?  Yes, but they do not last long, I get refocused, recommitted and move forward.  Check out Jackie’s tips on how to make some changes in your diet.  http://www.bravotv.com/thintervention-with-jackie-warner/season-1/blogs/jackies-tips/week-1-youre-a-sugar-addict?page=0,0

Thanks to healingdaily.com for some of the great information on sugar!

40 Healthy Holiday Gifts you can find at www.fitwithjules.com

Holiday shopping can be stressful. Between driving all over town, long lines in crowded stores, and the never-ending holiday music, it’s enough to make you want to throw up your hands and exclaim, “Bah, humbug!”

Let me help!  Beachbody has put together a list of 40 Beachbody gift ideas that can help make everyone in your life feel not only happier, but healthier! We divided the gifts by price levels so all you have to do is decide how much you want to spend on someone, and choose from several suggestions within that range. All items are available online, so take off that winter jacket, grab a glass of Shakeology®, and knock out your holiday shopping quickly—and with the confidence that the gifts you’re giving will enrich the lives of those who receive them!

PLUS: If you’re a Team Beachbody® VIP Club member, you’ll automatically save 10 percent off all items you purchase through TeamBeachbody.com.

How to find out if you’re a Team Beachbody VIP Club member:

1.Make sure you’re logged in to TeamBeachbody.com. If you’re not logged in, click on the “Sign In” link in the upper right-hand corner of this page.

2.Click on the “Shop” tab in the upper navigation menu.

3.Scroll down to look at the price for Shakeology. You’ll see “Regular Price: $119.95.” But if you’re a Team Beachbody VIP Club Member, you’ll also see “Your price: $107.95.” That’s a savings of $12.00, or 10 percent!

If you’re not a Team Beachbody VIP Club member, consider joining now. If you plan on purchasing three or four holiday gifts through TeamBeachbody.com, your savings could more than cover the 3-month membership fee. Learn more, and sign up for the Team Beachbody Club.

9 gifts at $25.00 or less:

Tony and the Folks! ($9.95)

Tony and the Kids! ($9.95)

P90X® T-Shirt (Men) and P90X® T-Shirt (Women) ($19.95)

Turbo Jam® Camouflage Tank ($19.95)

Shaun T’s Fit Kids® Club ($19.95)

Get Real with Shaun T ($19.95)

Weighted Gloves ($19.95)

P90X® Protein Bars ($23.95)

$25.00 Team Beachbody® eGift Card

8 gifts at $50.00 or less:

Chin-Up Max ($29.85)

Total Body Solution ($29.95)

Slimming Formula ($29.95)

Chalene Johnson’s Get On the Ball ($39.90)

B-LINES® Resistance Bands (39.95)

Tony Horton’s Signature PowerStands® ($39.90)

P90X® Results and Recovery Formula® ($49.95)

$50.00 Team Beachbody® eGift Card

6 gifts at $75.00 or less:

Brazil Butt Lift® ($59.85)

Hip Hop Abs® ($59.85)

Slim in 6® ($59.85)

P90X® Chin-Up Bar ($59.85)

Turbo Jam® ($59.85)

Bowflex® Strapless Heart Rate Monitor ($74.85)

6 gifts at $100.00 or less:

Body Gospel® ($79.70)

10-Minute Trainer® ($79.90)

RevAbs® ($89.85)

ChaLEAN Extreme® ($89.85)

INSANITY: THE ASYLUM® ($89.85)

$100.00 Team Beachbody® eGift Card

5 gifts at $120.00 or less:

Shakeology® ($119.95)

TurboFire® ($119.70)

P90X® ($119.85)

P90X2™ Base Kit ($119.85)

INSANITY® ($119.85)

6 Ultimate Gifts:

P90X ONE on ONE® ($239.40)

INSANITY® Deluxe with Mat and Bonus Workout ($239.70)

TurboFire®: The Complete System ($239.40)

$250.00 Team Beachbody® eGift Card

P90X2™ Ultimate ($299.55)

$500.00 Team Beachbody® eGift Card

Thanksgiving Portion Control

1. Spoil Your Appetite

Don’t starve yourself all day in anticipation of gorging later on all things Thanksgiving. Before you dig into your turkey, have an apple or a small salad with a large glass of water…you’ll be amazed how much easier it is to eat sensibly.

2. Serve Yourself Smaller

If you’re in charge of the holiday table, try putting smaller serving spoons in the potatoes and stuffing, and put your own meal on a smaller plate – this actually works! Or, skip the serving dishes and set the table with portion-perfect plates.

3. Feast In Fractions

As you fill your plate, make half of it fruit and colorful vegetables – think cranberries, squash and greens. Then, add one-quarter lean protein – turkey, of course (skip the skin). Finally, make the last quarter starches and grains, like mashed potatoes, stuffing or a dinner roll. When adding gravy or sauces, a serving is just 1 tablespoon – about the size of your thumb.

4. Think Before You Drink

• It’s much healthier to consume most of your calories from food rather than beverages, especially calorie-laden sodas and alcoholic drinks.
  • Choose water most of the time.
  • Remember that a serving of alcohol is only 1 oz liquor, 5 oz of wine, or a single 12 oz can or bottle of beer.
  • To keep servings of soda and alcohol from adding up, skip them before the meal and enjoy your drink with dinner instead.

5. Worth The Wait

Give your body a chance to know it’s full. Don’t automatically go back for seconds; wait for 15-20 minutes. Take a break before dessert by taking a walk, or watch a game on TV!

Here is a great protein-rich budget-friendly dinner recipe  at $2/serving from Clean Eating Magazine that serves 4 with only an 8 minute prep time and 30 minute cook time. 

Sirloin & Peppery Tomato Reduction

INGREDIENTS:

• 1 tsp chile powder
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp ground black pepper
• 1/2 tsp sea salt, divided
• 1 lb boneless sirloin steak, about 3/4-inch thick, trimmed of visible fat
• 2 tsp extra-virgin olive oil, divided
• 1 medium zucchini, cut into eighths lengthwise, then cut into 2-inch pieces
• 1 medium yellow squash, cut into eighths lengthwise, then cut into 2-inch pieces
• 1/2 medium yellow onion, quartered and layers separated

SAUCE

• 1/2 cup diced tomato
• 1/2 cup water
• 2 tsp Worcestershire sauce
• 1 tsp balsamic vinegar
• 1/8 tsp red pepper flakes
• 2 tsp extra-virgin olive oil

INSTRUCTIONS:

1. In a small bowl, combine chile powder, garlic powder, onion powder, black pepper and 1/4 tsp salt. Sprinkle evenly over both sides of steak and press lightly to adhere. Let stand for 10 minutes.
2. Heat 1 tsp oil in a large nonstick skillet on medium-high, tilting skillet to coat bottom lightly. Add zucchini, squash and onion and cook for 3 to 4 minutes or until just tender-crisp, stirring frequently. Sprinkle mixture with remaining 1/4 tsp salt and place in a medium bowl; cover to keep warm.
3. Heat 1 tsp oil in same skillet on medium-high, tilting skillet to coat bottom lightly. Cook steak for 4 minutes per side or to desired doneness.
4. Meanwhile, prepare sauce: In a small bowl, combine all sauce ingredients, except 2 tsp oil.
5. Remove skillet from heat and place steak on a cutting board. Return skillet to medium-high heat. Add sauce mixture to pan residue. Bring to a boil and cook for 3 to 4 minutes or until reduced to 1/4 cup liquid, stirring frequently. Remove from heat, stir in 2 tsp oil and serve over steak, with squash-onion stir-fry alongside.

Shakeology 3-Day Cleanse

Before I can explain the who, why, what and how of a Shakeology cleanse, I think it’s best to first introduce you to exactly what is Shakeology?  Shakeology is a meal replacement shake developed by Beachbody, a leading name in home fitness. It’s made from over 70 different whole foods, including fruits, vegetables, and digestive enzymes — and it promotes overall health and wellness by protecting the body against oxidative stress, increasing energy levels, and boosting the immune and digestive system functions. Shakeology is easy to prepare, and comes in 2 delicious flavors: chocolate and greenberry.

Who Should Do the Shakeology Cleanse:

 The Shakeology cleanse if really for anyone looking to ensure their body is running as efficiently as possible, for people looking lose a few pounds, and/or  for people who just want to feel more energized. There isn’t a right or wrong reason on why you should do the Shakeology cleanse. The reason for doing it is different for everyone. Here are a few very common reasons for doing the Shakeology cleanse-

• To flush out the junk from your system.
• After a vacation or a weekend of partying.
• To help jump start your fitness journey.
• If you are a Bride preparing for the big day.
• Anyone who feels bloated, lethargic etc.
• Anyone who wants to lose some extra weight.
• Etc, etc, etc…

The most important thing that you remember before starting this program  is that you make a commitment to stick with it no matter what and to follow the program exactly. If you deviate from it, then your guess is as good as mine if you see results or not.

Why The Shakeology Cleanse is Different?

The purpose behind the Shakeology cleanse it to take in as MANY nutrients as possible over a 3 day period while taking in the FEWEST calories. In a typical cleanse you are just taking in as few calories as possible during the cleanse (there’s no focus on getting the proper nutrients your body needs), the Shakeology cleanse contrasts this. 

If you have done a cleanse before and it wasn’t a Shakeology cleanse, then you know that by doing a traditional cleanse it can become hard to concentrate and/or just plain hard to function in general. This is because you are not only depriving your body of calories, but nutrients as well.

Shakeology 3-day Cleanse Info

 SHAKEOLOGY CLEANSE ESSENTIALS 

·         3 Shakeology shakes per day

·         2 cups of green tea per day OR 1 cup of coffee(BLACK) and 1 cup of green tea

·         1 or 2 pieces of fruit per day (optional)

·         1 salad for dinner-can include fish or poultry

·         No dairy or extra sugars (this includes almond and soy milk)!

·         Drink 2 to 4 liters of water every day

·         Only use low-fat dressings, and go easy on the salt and/or pepper to taste

·         2 snacks before/after any of the major meals (breakfast, lunch, and dinner)

·         Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)

·         Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories

·         For maximum results, do NOT use additives

·         Dinner salad may include WHITE GRILLED PROTEIN-poultry or fish only

Example Daily Regimen:

1 cup of green tea OR coffee to start the day

Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)-optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories): 1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch: 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water 1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner) 1 scoop Shakeology (140 calories) Ice to taste 8 to10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens-3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing-no more!

How to Order Your Shakeology For The Shakeology Cleanse

Don’t  forget to order your Shakeology asap. You can get the ingredients you need for the cleanse at your local grocery store, however, you’ll have to order your Shakeology online and allow some time for it to be shipped to your house at www.myshakeology.com/fitwithjules

When you do order it, I highly recommend that you order it on the autoship plan also referred to as Home Direct. Who doesn’t want FREE SHIPPING which will save your $10! If you decide you don’t want Shakeology for the following month, just email or give a quick call to Team Beachbody and tell them you want to cancel your Shakeology autoship. It only takes a minute to do, so it’s definitely worth it to save $10 plus you’ll get two free Shakeology workout DVDs in your first shipment!  If for any reason you aren’t happy in the first 30 days there is an empty bag money back guarantee too!

If you are only wanting Shakeology to give the 3 Day cleanse a try and will not be wanting to fuel your body will it going foward, then you can contact me at fitwithjules@yahoo.com to order your 3 day supply for the cleanse only.

Can you have a Cheat Meal?

So, over the last year of focusing on my fitness and nutrition and doing P90X, TurboFire and other various Beachbody programs, I have learned what works and doesn’t work for me in terms of my diet. When I started my first round of P90X I thought that having a cheat meal was like putting poison in my body, however, I am learning how many times I can cheat on my diet and not be affected by it in my body composition or on the scale. . Really, I have no desire to eat unhealthy anymore because of how I feel afterwards, but that doesn’t mean that I don’t, it just means that I feel lethargic and bloated after the fact. Whether or not you cheat on your diet, though, depends on a few things, and that’s what I want to talk about today.

So, can you have a cheat meal? Well, that depends on YOU?

Who can, or even wants to, eat clean 100% of the time? If you do that, you’re likely to drive yourself crazy and resent a healthy diet in the end and will not make it a lifestyle change. Well, at least I know that how I would feel.  Cheat meals can provide relief in three ways: psychological, physical and social. However, there are a few things to think about before you treat yourself to that greasy fried donut and extra large Cappuccino with extra whipped cream on top that has enough fat to cover your fat serving for a week, not to mention, not the kind of fat you want in your diet!  Proper nutrition can make or break any attempt to transform your body, regardless of whether you’re trying to gain muscle mass or shed fat.

First, where are you in your fitness journey? If you’re just starting a fitness program like P90X, Insanity, TurboFire, etc. and are 50 lbs overweight, the last thing you’re going to want to do is have a cheat meal 3 days into your fitness program.  From my own personal experience, once cheat meal sets me back 2-3 days, so, if you do the math, indulge in 2-3 cheat meals per week and you will either see no results or very, very slow, snail movement like results, and I don’t know about you, but if I’m going to commit my time and energy to those intense P90X or other workouts, I sure as heck want to be SEEING steady, physical results! Here’s something that I tell those who ask (and btw if I’m NOT your coach, click here to make me your coach for free www.fitwithjules.com), if you’re going through your first round of P90X, you should not be having any cheat meals at all…….I KNOW, easier said than done, it’s tough, I know, I’ve been there, but your body’s metabolism just isn’t ready for a cheat meal….yet (remember it’s only temporary).  Once you have reached your goals, you are committed to and your body has adjusted to a healthy diet, and you are confident that you have self control , then you can begin having a cheat meal here and there.  Once you’ve lowered your body fat and increased your metabolism, a cheat meal every once in a while isn’t going to affect you like it would at first, but, you have to get to that point in your journey. Speaking of metabolism, remember, muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact), so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily. So, with that being said, P90X is an excellent fitness program to help increase your RMR allowing you to have the cheat meal once you’ve reached your goals.

How many cheat meals should you have? I can have one cheat meal per week and not be affected by it, but that’s not to say that every week I have a cheat meal. I may go 2 weeks without a cheat meal. It all depends on what the events are for that week. Cheating too much can severely compromise your results and encourage poor eating habits in the future. I would definitely have them more often than once per month, though; going too long can lead to a crash and binge session. If you’re concerned about cheat meals ruining your progress or results, plan them for after a tough workout.

What about entire cheat days? Really?? Now that’s a completely different question. Cheat days are much different than cheat meals. Not to mention that if you indulge in an entire day of eating nothing but junk and empty calories, it’s probably going to take you a little longer than 3 days to work it off!

So to answer the question, “Can you have a cheat meal,” if you’re just beginning your fitness journey and looking for results then no, but if you’ve met your health and fitness goals and are in great shape, then a cheat meal every once in a while is going to be OK. Stay sensible and try to keep in mind what a reasonable person would eat, don’t binge because it’s your one cheat meal, don’t overdo it! Oh and I didn’t even mention, if you haven’t tried Shakeology yet, you’ll think you are having a cheat meal, it tastes like dessert but leaves you feeling satisfied and full of energy!