Tidbits

I have been waiting for my April issue of Women's Health to arrive all month.  I couldn't take it anymore so I went ahead and bought the issue today before I went to the salon.  Wouldn't you know, when I checked my mail after my haircut, there it was, the April issue of Women's Health.  Of course...  #PatienceIsaVirtue

Now it's time for FilthyFit Tidbits from April's issue of Women's Health...

*Salmon, farmed mussels, and wild sardines are the top fist to eat as they provide a high dose of protein, omega-3's and a low amount of mercery.
*Use a foam roller for a deep tissue massage.  When fascia becomes inflamed, it forms adhesions.  Foam rolling helps release areas where adhesions attach; also it increases flexibility and breaks down the build up of lactic acid.
*24 is the percentage by which you decrease your risk for a heart attack when you get your teeth cleaned 1-2 times a year.
*Omega-6 is an essential fatty acid that helps keep skin firm and smooth.
*Draining canned beans reduces sodium content by 41%
*To help mask your garlic breath, chew on a spring of parsley; or sip milk before or during indulging in garlic.
*The right fatty foods, like nuts, avocados and healthy oils, should make up 20-35% of your total calories.
*Have a whey protein shake once a day to help get your belly flatter.
*Want to shed a couple pounds before a fast approaching event?  Cut carbs, carbonated drinks and sodium packed foods.  Increase your water intake as well.
*According to Josh Bowman, cheating is a deal breaker.
*When there's a rumor out there about you, don't ignore it, confront it!
*Push yourself harder at the beginning of your workout and ease up during the second half.  (That's the way I train!)
*Eat about 100-200 calories 1-2 hours before your workout for optimal results.
*Snack on red apples, berries and grapes to boost your endurance, making your workout feel more doable.
*Adults suffer from eating disorders too:  Orthorexia - a fixation with healthy or righteous eating; Pregorexia - extreme dieting and exercising while pregnant to avoid gaining the 25-35 pounds doctors recommend; Binge eating - compulsive overeating, often to deal with negative emotions or stress; Anorexia Athletica - an addiction to exercise; Drunkorexia - restricting food intake in order to reserve those calories for alcohol and binge drinking.
*Five energy suckers:  dehydration, cell phones, medication, overtraining and low iron.

Here's to a Good Time

In a hurry?  Hungry?  Not sure where to get some "great street food"?  Well, if you're ever near Preston and Forest, stand in line at Torchy's Tacos.  Don't worry, the line moves fast and you'll need that time to decide what to order.  Both times I've been there I ordered a couple "Migas" from the breakfast menu as it was a healthier option - corn tortillas filled with eggs, avocado, green chilies and crisp corn tortilla strips.  Three words:  Hit the spot!  Given away by his look of satisfaction, my boyfriend's "Green Chile Pork" tacos hit the spot as well.  Mmm!  Oh and how could I ever forget to mention... I am now completely in love with their queso.  As most of you know, (unfortunately) I'm a bit of a queso fein; but I'm very picky - it's gotta be so good that it's worth the splurge.  I'm excited to say that Torchy's has some of the best queso, ever.  Period.  

Cheers!

NNM, Superfoods

Your kitchen may already be stocked with super foods and you didn't even know it!  But, what exactly is a "superfood" and why should we eat more of them?  Superfoods are organic/natural and are concentrated with important nutrients.  They provide many health benefits including lowering blood pressure, reducing risk of heart disease and improving your immune system.  If you missed the Today Show Monday morning, don't worry, I made a list of some of the superfoods they mentioned...

Apples - full of fiber, vitamin C, flavonoids
Coffee - increases your metabolism and stimulates your brain
Yogurt - full of calcium, protein and probiotics
Eggs - full of protein and choline, which helps to prevent memory loss
Avocados - full of vitamins
Dark Chocolate - hallelujah!  It's rich in antioxidants

NNM, Eat More Greens

Eat as much as you want...when it comes to leafy green vegetables!  When prepared in a healthy way, those lovely greens provide countless health benefits.  They contain a lot of water, keeping you hydrated and your hair and skin healthy.  Leafy greens are full of vitamins, minerals, fiber and disease fighting phytochemicals - chemical compounds found in plants.  Are you familiar with all the health benefits from vitamins found in leafy greens? Check out all these great perks to eating greens...  Vitamin A helps to regulate the immune system, helps fight disease and is essential for vision and bone growth.  Vitamin C is an antioxidant and is needed for growth and tissue repair in the body.  It also helps to protect cells from free radical damage.  (A build up of free radicals may cause arthritis and increases risk of heart disease.)  Vitamin E helps keep your skin healthy as you age and protects your skin from the sun's rays. Vitamin K is essential in blood clothing and wound healing.  It may also aid in building strong bones.  God provides us with such amazing good-for-you foods, so eat your vitamins, I mean leafy green vegetables for a healthier you!  

  

Great leafy greens include:  arugula, kale, collards, lettuce, spinach, turnip greens...  Try incorporating these in your diet daily!  The more the better!

Are Sugar Substitutes Safe?

Top 3 sugar substitutes:

Aspartame (blue) - 200X sweeter than sugar

Saccharin (pink) - 300X sweeter than sugar

Sucralose (yellow) - 600X sweeter than sugar

As I sprinkle my coffee with Splenda every morning, I sometimes wonder if my sugar substitute is a good idea. Are sugar substitutes safe?  Rumors claim that they increase risk of cancer, brain damage and weight gain. During an episode last week, Kelley Peterson with Women's Health appeared on Dr. Oz and answered my questions regarding sugar substituting.  There is no evidence that sugar substitutes cause cancer or brain damage in humans.  In 2000, the FDA removed artificial sweeteners from the list of cancer causing chemicals. However, sugar substitutes may in fact cause weight gain.  Here's why:  if you're craving sugar and reach for a sugar-free cookie, you won't be satisfied so you'll eat more and more in attempt to satisfy that craving.  My suggestion if you're craving sugar is to eat fruit, yogurt, dark chocolate or applesauce. 

NNM, Snack ideas

What are you snacking on?  Depending on what you reach for in the afternoon, snacking can be beneficial to your health, metabolism and weight loss goals.  Healthy snacks can also increase energy levels and get you thru the rest of your day at the office.  However, snacking on the wrong things, say a bag of M&M's from the vending machine or a few Oreos (Danny!), can cause weight gain, lethargy and set you up for even more bad decisions when dinner time rolls around.  Ideal snacks are low calorie, low fat and low sugar.  Choose wisely!

Here are some suggestions:

*A piece of fruit, such as a banana, an apple, a bowl of berries...
Popcorn - without butter, duh
Edamame - packed with protein
Greek yogurt - option to add granola and/or fruit
Nut and cranberry mix - satisfies a sweet and salty tooth
*Spoon full of peanut butter - keeps you feeling full

*One of my favorites!

For My Winos

I read an interesting article today from Women's Health that asked if you should be drinking organic wine. The main issue explained was the difference between "organic wine" and "wine made with organic grapes". Organic wine cannot contain added sulfates whereas wine made with organic grapes can contain a small amount of sulfer dioxide, which is used to preserve wine.  Read more to find out which wine you should be purchasing!

Should You Buy Organic Wine?