Sugar Cravings, When Too Much of a Good Thing Becomes a Health Concern

I think it’s fair to say we’ve all had our share of cravings; whether you’re a guy longing for an ice cold beer after a hot humid day of mowing the lawn, or a pregnant woman who can’t stop thinking about hot fudge sundaes. But what if your cravings ALL revolve around sugary sweets, the dreaded sugar cravings? Do you consider yourself to have an insatiable sweet tooth? While it’s an easy thing to overlook, and just accept the fact that you live for desserts, your sugar cravings can be a red flag indicating some underlying health issues. Before we get into what these concerns may be, let’s be sure you understand what I mean when I say a “sweet tooth” or “constant sugar cravings”… everyone loves the smell of fresh baked chocolate chip cookies, and while most people can stop at one or two, I’m talking about those of us that can’t. For me, my weakness is Reese’s Peanut Butter Cups. It wasn’t until I realized they were becoming a daily habit (justifying it by thinking everyone has their “thing”) that I knew I had to figure out what was causing my obsession. After a few weeks of succumbing to my sugar craving, they tasted great going down, but left me feeling nothing but guilt and a bit of a sugar crash later on.
While sugar gives us a quick burst of energy and elevates our mood, it’s actually the release of serotonin that is a direct result of your sugar craving intake. Serotonin plays a critical role in making us feel good; those that have dealt with depression may be familiar with medications that will up their serotonin levels, warding off the blues. The other major neurotransmitter that is given off when we consume sugar is dopamine, releasing endorphins into your system. While fresh fruit has a lot of nutritional value, it also has natural sugars, which is fine, as long as you keep your consumption in check. The sugar you really want to limit in your diet is the pure white table sugar; it’s full of nothing but empty calories and while it adds a true sweetness to things like iced tea and cereal, it’s often referred to as the “white death” of sugar cravings.
Understand that when we go to reach for that afternoon candy bar to get us through the day, our blood sugar quickly shoots up, and then just as quickly as it rose, it comes crashing down, leaving us wanting more or greater sugar cravings. It can be a maddening cycle and once you understand its physiological effects, it’s easy to see how we can become so addicted to sugary confections and try to quell our sweet tooth to no avail. Your body is making a desperate attempt to keep your blood sugar on an even keel and your taste buds and ‘feel good’ neurotransmitters are fighting nutritional stability.
So what can we do when we want to reach for a big slice of cake or a sugary pastry? Your overall health goal should be to maintain an even blood sugar level. Not only will this help any chance of developing diabetes, but you’ll be saving yourself some unwanted additional pounds that will creep up on you before you know it! Sugar cravings can also indicate a lack of certain vital components in your diet, such as chromium, carbon, phosphorus and tryptophan. In order to get these minerals into your diet and to also help keep that sweet tooth at bay, try upping your intake of things like broccoli, grapes, cheese and chicken (chromium), fresh fruit (carbon), chicken, beef, eggs, dairy, nuts, grains and legumes (phosphorus), as well as cheese, lamb, sweet potato and spinach for additional tryptophan.
When in a pinch and having nothing but sugary sweets on your mind but no healthy substitutes in the house (never resort to the sugar substitutes.. more on those in a future installment), get yourself moving and revert back to what we know will release the same “feel good chemicals” such as serotonin and endorphins, and exercise! You’ll be distracting yourself with a healthy activity and staying away from what can not only become your enemy, but can lead to health problems later on if you don’t find a way to curb your sugar cravings for now!

Eating Healthy on a budget…You Can’t Afford Not To

Ways to get healthy on a budget…You Can’t Afford Not To

I know in the past I’ve written about how to eat healthy on a budget, which is a struggle for many people, but in today’s economy, it is also tough for many of us to afford belonging to a gym, investing in fitness equipment or purchasing diet programs.  For those that don’t know, I myself am a single mom with very limited income since losing my job last December, so I speak from experience when I say that there ARE ways around financial limitations when it comes to working out.  Just DON’T allow the budget to be an excuse as to why one can’t get (or stay) fit.  A family can also be eating healthy on a budget. There are so many options out there and while I’ll touch on a few, the possibilities are endless, so try to keep an open mind and think creatively, you may surprise yourself with what some ingenuity can come up with!

We all choose different approaches when it comes to exercise and eating healthy on a budget, but for me, going to a gym has always been my preference for keeping fit.  I am a competitive person, so when I see a 60+ year old leaving me in the dust on the elliptical next to mine, it’s ‘game on’ in my mind!  For those of out there that have ever dealt with depression, like I have (if you’ve ever lost a job, you know what I mean), belonging to a gym gets a person out amongst “the living” and provides an outlet for anxiety, releasing endorphins and serotonin that will help fight off the depression that drags one down.  However, when a job is lost, how can a single mom afford to pay the membership, let along be eating healthy on a budget?  This was a big concern for me, knowing how much my kids love our local YMCA and how much we gain from hanging out there on a routine basis.  One day, not too long after I found myself scouring the job ads, a friend suggested that I apply for financial aid through the Y, allowing us to continue our routine.  What a revelation!  While I’d made charitable contributions in the past to the Y Scholarship Fund, I had no idea I would ever be the one to have to use it.  Good example of karma at its best, don’t you think?  The application was very simple and I just had to show proof of income (my unemployment verification) and within a week or two my letter arrived in the mail saying the kids and I were approved for full membership! In addition to eating healthy on a budget we were able to get fit on a budget as well.  It was like someone handed me an early holiday gift.  If you don’t have a local YMCA, ask about financial assistance at a local gym; it’s not something that is highly advertised obviously, but there are plenty of generous members out there who are willing to give the gift of health to those in need.  I never thought I’d be one of them, but I’m glad I paid it forward in this instance, and once I’m back on my feet again, I do plan on giving annual donations to the YMCA.  The gym may also have opportunities to volunteer to help out at the facility in exchange for a reduced membership rate. 

If working out at a gym seems intimidating, or you just would rather not be around crowds, really look for ways to get the body in motion; ditch the car for a weekend and only walk places you need to go, hike the woods with a camera (one never knows what they will find), swim at a local beach or lake, play tag with the kids in the backyard… the list goes on and on. Eating healthy on a budget is only part of an overall fitness routine.  When my kids were babies, I would use them as weights and they thought it was fantastic fun while it was giving me an additional workout to have them lying on my chest while I did sit ups or gave them ‘airplane rides’ on my legs.  No kids? No problem.  Use cans of vegetables for light weights or gallons of water for heavier ones.  Take the stairs whenever there is the choice and don’t put off reaching up high and getting a good stretch while cleaning those cobwebs from the corners of the living room.  Gardening is also good exercise, particularly if a person older or have health problems that may preclude them from more aggressive workouts.  Reaching and bending for those weeds works major muscle groups and benefits health while also providing much joy as the garden blooms. Financial hardships can hit anyone at any time of there lives, but it is possible to be eating healthy on a budget and keep one’s spirits and activities up as well.

Don’t let the economic crunch or any personal situation deter you from getting in some daily exercise; a person will feel energized, more alert, happier, and you’ll see results at the next checkup. In these uncertain economic times eating healthy on a budget or getting fit on a budget is still possible.   You can’t afford NOT to. 

Why you should be Training with Kettlebells

Training with Kettlebells

Kettlebells are special weights used to build strength and endurance and were used especially by the Russian military and Special Forces as they were felt to be one of the most effective pieces of strength training equipment available. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.  In my opinion, nothing develops muscular strength and endurance for bodies as well as kettlebells.

Those that have made training with kettlebells a major part of their fitness program are among a quickly increasing percentage of athletes and fitness devotees who feel this type of training increases not only strength and agility but aids in strengthening  their core as well. The results being displayed by those training with kettlebells cannot be overlooked.  When used properly, they can be excellent substitutions for more intense weight training.  As the number of people training with kettlebells grows, more are making the switch or are at least taking some form of kettlebell class given at fitness centers.

Unlike barbells and dumbbells, they look more like a cannonball with a thick handle attached at the top.  Traditional designs are made out of a solid ball of cast iron.  Kettlebells come in many different sizes and weights. 

Training with kettlebells can be suitable for those of all age groups and fitness levels, modifying the movements and amount of weight used.   If you are a woman, don’t let the sight of this valuable apparatus intimidate you; kettlebell training is NOT just for the boys!  In fact, when comparing groups of women who consistently work out doing numerous reps of light dumbbells versus those that choose fewer reps with a heavier kettlebell, the results were quite different.  The dumbbells tend to isolate the main muscle group you are working, whether it is your deltoids or your biceps, with some toning also apparent in the back/shoulder area.  When you choose to utilize kettlebells, the movements are such that they strengthen your core, as well as the arms, shoulders and hips, providing a leaner overall look. 

Kettlebell training is known for producing fast results, preparing your body to metabolize fat better than it ever has before.  If you can turn just one pound of fat into one pound of muscle, you will burn 10 more calories while at rest.  This may not sound like a lot, but imagine what that means when you are actually in motion and working out! As you turn more fat into more muscle, you will see more satisfactory results in the way your body burns calories and gives you a more desirable physique.

 

 

The Real Benefits of Mixed Martial Arts

Mixed Martial Arts

You either love it or you hate it. Chances are if you value your life, you hate it. And if you are a dare devil, you love it. Either way, there are the good and the bad of mixed martial arts. If you hate it, it is quite possible that after I let you in on the benefits you’ll change your mind. Mixed martial arts are a great way to stay in shape, get your body to look and feel better, and defend yourself.

There are an assortment of ways to stay in shape, however with the fluctuating degrees of intensity mixed martial arts may push you further than you thought possible. Mixed martial arts are not designed to improve performance in isolated movements but in athletic, therefore conditioning such as squats, lunges, and deadlifts are imperative. Through this sport you will perform exercises that force you to balance the body, develop strength and hold the core stable.

Getting your body to appear better is one of the most sought after goals by society; still people do not know that in order to complete the package your body has to feel better too. Mixed martial arts are one of the sports where you will see a change in a short period of time, inside and out. Without a doubt the training in Mixed martial arts and performance causes you to grow tougher mentally and physically. Increased self-confidence, self-defense, improved self-knowledge and moral development are just a few psychological benefits linked with mixed martial arts.

Even with all the benefits that mixed martial arts come with, most people go into the sport seeking self-defense. Little do they know, they are going to come out with a lot more than defense skills. Brazilian Jiu-Jitsu is one of the methods that instruct you to have power over your opponent, and then surrender them using joint locks and choke holds. Whether you need to physically defend yourself or a loved one, mixed martial arts will supply you with the mental and physical aptitude you need to do the job.

From staying in shape, getting your body to look and feel better, to self-defense mixed martial arts has it all. It is most definitely a thrilling and adventurous way to get into shape, so if a challenge is what your seeking look no further. Go out and join a gym that offers mixed martial arts and try it out, not only see but feel the benefits everyone is raving about.

Top Celebrity Diet Tricks that can work for you

These days a Hollywood actress and a healthy diet go hand in hand. Celebrity diet tricks seem to be the fad, whether its lean meats, cottage cheese, baby food, or sweet potatoes to satisfy their sweet tooth, these foods keep them looking healthier than ever and keep us as envious as ever. Every woman has the shape she wants in mind, is your idyllic body type more like Jennifer Lopez or Angelina Jolie? You still need to find those celebrity diet tricks that will work for you.

Which would you favor, cottage cheese on the legs or cottage cheese in your mouth? Cottage cheese is known as the “healthy cheese”, contrasting other cheeses it retains its whey content since it is not press dried, but drained. Compared to other cheeses out there, cottage cheese is low in fat with every 5 grams there are 3 grams of saturated fat, it is also low in carbohydrates and high in protein. Now, in regards to celebrity diet tricks, which famous actress gets that body by including cottage cheese into her diet? I’ll give you a hint; they didn’t call the movie honey that Jessica Alba starred in for nothing.

Of the more evident foods required in a healthy diet, lean meats are on top. The body has to work harder to break down lean meats that in turn speed up the metabolism and preserves lean muscle. A diet rich in protein will permit you to lose a lot of weight in a short period of time, while contributing to the development of the bones in the body. Protein-rich diets kill off carbohydrates thereby reducing the fluid content in the body, this alone results in weight loss because it is reducing the amount of water that your body holds. Back to celebrity diet tricks, which actress uses protein-rich lean meats to terminate her weight? Although there seems to be no sign of meat on her own body, the answer is Angelina Jolie.

If you’re having difficulty controlling your portions, calories, or snacking I’ve got a solution for you. Uncontaminated and full of nutrients, baby food is a great snack to eat on the go. Plus, this is one of those celebrity diet tricks that is typically free of harmful chemicals and the majority is naturally and organically made. This snack seems to be all over the internet lately, linked to the diet plan of actress Reese Witherspoon.

If you’re anything like me you’re most likely wondering what to do about that sweet tooth. If you need some sort of dessert after every meal, I recommend potatoes. Not just any potatoes, but sweet potatoes. Rich in potassium and magnesium, they’re also a great source of healthy carbohydrates. Sweet potatoes also work to lower your blood sugar as well as fighting arthritis. This is one of the celebrity diet tricks of one of the world’s first supermodels, Christie Brinkley, includes sweet potatoes with a drop of olive oil into her diet plan.

It’s not to say we should eat these foods for the reason that the perfectly fit celebrities are including them in their diets, however if they look this good by eating these foods they must be doing something correct. And if there is one thing I cannot stress enough, to obtain the result you and I both know you can achieve, you have to push yourself to get into the gym. Celebrity diet tricks and other diets may result in the weight loss you have been striving for but they will not give you the toned perfection your body deserves. Every step towards a healthier diet and an active life will bring you that much closer to your goal.

How to prevent 4 common injury set backs

How to prevent 4 common injury set backs.

As we get older, our tendons and ligaments grow weaker making it harder to stay physically active. If you are prone to injury there are certain precautions you must take in order to prevent training injuries and a set back in your work out schedule. Shin splints, knee injuries, blisters and lower back pains are among the most frequent injuries. If you have already experienced an injury in a joint or muscle remember to rest, ice, compress and elevate. Otherwise, here are a few tips that will minimize training injuries or keep you injury free and in the gym.

Depending on how terrible the case may be shin splints, one of the more common training injuries, may be reduced with certain measures. Strengthening the front of your lower leg, with your heel on the ground, attempt lifting the side of a weight plate with your toes, this should prevent shin splints. You may also try this walking around on your heels followed by stretching your calves. A sign of mild shin splints may mean you need to cut back on your running, or that your shoes are worn out and you need to run to the mall and get a new pair. If your shin splints are so bad you can’t run it’s probably best you see a doctor.

Knee injuries often occur in people involved in sports. Unsuitable contact forces upon the knee may cause injuries to the knee through poor lower body posture. You may have to check your posture for this one. There are a few ways to prevent knee injuries; it goes as far back as before exercising. It is suggested to warm up by walking, bicycling or some form of low-impact activity. To alleviate pressure on your knees, stretch your quadriceps and hamstrings. Once again, make sure that your shoes are in good condition and fit properly and you may be able to avoid this type of training injuries.

Blisters may seem like an insignificant set back, however they have been acknowledged to keep people out of the gym. A day away, is a day lost. Blisters are generally caused by friction to the skin. Often found on the heels, soles of the feet, and palms of the hands the top layer of the skin separates from the second layer resulting in a little bubble. To prevent pain, infection, or blisters all together ensure that the shoes, socks and athletic equipment you are using is all fit to your body structure. If you have a blister-prone area, try taping it with duct tape, and make sure the area is as dry as possible at all times.

A rounded back not only has its disadvantage of giving you lower back pains but it also makes you appear as a hunchback. If you do not see that arch feature that makes your butt stick out, chances are your lower back is rounding during exercises. When exercising, your lower back should never be rounded. I repeat should never be rounded to avoid training injuries. Keeping an arch avoids stressing the discs in your spine allowing it to function properly. As long as the shape of your spine looks like a thin ‘S’ shape, you’re in the clear.

You can avoid training injuries to the body by understanding what causes them, taking precautions, and focusing on prevention. From a scrape when you were five years old to a knee injury in your 30’s, treatment is always necessary. If you do not treat an injury properly it may put you out of physical activity on a permanent basis.