The sugar low down

Sugar is tasty. It just is. It's sweetness can be soooo enticing, and so confusing. Isn't it in fruit too? How much should I have? Is it really "bad" for you? Hopefully we can clear up some of the confusion.

In 2005 the Dietary Guidelines for Americans recommended we eat no more than 8 tsp (32 grams) of sugar, per day. This recommendation was based on a 2,000 calorie diet. So if we take that down to a restricted calorie diet of 1,300 calories we're looking at about 26 grams of sugar. That may sound like a lot, but believe me it is not. Sugar seems to sneak in to a LOT of things you eat that you might not be realizing.

Before you start to worry about the sugar in every food you are eating you should first realize that not all sugars are created equal. There is the good and the bad.

GOOD SUGARS

These are the sugars that occur naturally in food. They are found in foods that are nutritious and you don't need to worry about them. Lactose, fructose, sucrose, are sugars found in milk, fruits and veggies.

BAD SUGARS

These sugars are added sugars, usually refined sugars. They were not initially found in the food, but were added in by the manufacturer. We are looking at processed foods here. To give you a little sample...

1 cup apple juice 28 grams

1 12 oz can of coke 39 grams

1 twinkie 19 grams

1 6 oz Yoplait light yogurt 14 grams

1 Snickers Bar 30 grams

1 small bag Skittles 47 grams

2 TBS honey bbq sauce 13 grams

1/2 cup Prego Marinara 7 grams

1 pop tart 17 grams

1 Cinnabon 55 grams (Now we see why one roll = 813 cals!)

1 Nutrigrain bar 13 grams

16 oz Butterfinger Blizzard 86 grams

McD's Med Chocolate shake 111 grams

I think you get the point.

So, why does this matter?

- Refined sugar can raise the insulin level in your blood. Elevated blood insulin levels can cause weight gain due to the fact that insulin promotes the storage of fat. So by increasing your insulin levels, you're increasing fat storage, which leads to weight gain.

- High insulin levels can also suppress the immune system, weakening your ability to fight disease.

- Refined sugar contains no vitamins and minerals. Vitamins and minerals are necessary for the body to metabolize the sugar, so because it doesn't contain it's own, refined sugar draws upon the body's storage of vitamins and minerals. When the bodies vitamin and mineral stores are depleted the metabolism of fatty acids and cholesterol is impeded causing them to be stored around the organs, promoting obesity. (Are you with me still??? hope so!)

oh yeah a few more things...

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. o 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 delat, 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....to name a few. http://www.nancyappleton.com

Losing the Post Pregnancy Poundage

So you had a baby, and as a door prize you were awarded a few extra pounds to take home. Are you ready to get back to the, "old you." Well, here are some tips on how to shed the weight that helped bring your darling little one into the world.

1 - Realize that you are not Heidi Klum. I'm sorry. You most likely won't leave the hospital and slip in to your size 0 jeans. Celebs often give the world a fake perception of how easy it is to get rid of the post-pregnancy weight. You have to remember that more often than not, they begin activity before it is recommended, and they often times use unhealthy means to get back to their old selves. I wouldn't recommend it.

2 - Be Patient. It took 9 months for that weight to get there. It takes time for it to come off as well. This doesn't mean be lazy, and make excuses for yourself. But, in your working hard, give yourself a little credit!

3 - Eat Healthy. Try to surround yourself with good wholesome food. Don't kill yourself stressing over your diet. You already have enough to stress over at this point, but make available the foods that are going to help you in your process. Choose foods that are high in nutritional value and low in calories and fat. (Think lean meats, fruits, veggies, and whole grains.)

4 - Breastfeed. While studies aren't solid on whether or not breastfeeding helps you to lose weight or not, it does give you a little leeway in the calorie department. If you breastfeed you can eat about 300 more calories per day. Remember that 300 calories can go pretty quick, so don't use this as an excuse to eat whatever you want.

5 - Get Moving. With your doctor's approval, most women can get back to exercising 4-8 weeks after the baby is born. If getting to the gym seems impossible with your new little one get yourself some workout DVD's or a jump rope. Hand weights aren't that expensive and you can do your own circuit training or strength training at home. Increasing your cardio is going to make a big difference in shedding the extra weight, and increasing your muscle mass with increase the calories you burn at rest, so it's important to do both! Is time an issue? Split your workouts up, or do little bits throughout the day until you're able to get it all in! Every little bit helps :)

6 - SLEEP. This is a really important one. Although the baby upsets your sleep schedule in a big way, be sure to find time to get some rest. When your body is super tired Cortisol and other stress hormones are released that can promote weight gain. You also don't feel like doing much when you're exhausted and working out, and eating healthy are usually the first things to go. It's a scary ripple effect!

7 - Seek out a professional. If you are really having a hard time getting back to your old self find someone that can coach you along to get there. A personal trainer or dietitian can help you find the most effective way to get rid of the post pregnancy weight.

Year #2 Bring on the Cotton.

Why in the world is cotton the 2 year anniversary gift? Who gives cotton? Unless it's in the form of clothing maybe...hmmm. Anyways. I was looking through some old blog posts and I noticed that my first blog post ever was Feb, 17th 2008. I've been munching and crunching for two years now! So happy B-day to my little blog-a-rooski.

I have had so much fun being able to share my thoughts, ideas, knowledge, recipes, opinions, etc. Thanks for your questions, comments, and involvement. It's been so great. Here are some of my favorite posts from the past two years, just in case you've missed them... :)

My Favorite Low Fat Zucchini Cookies

Healthy Dinner BBQ Chicken Pizza

My Gym Necessities

Be a Mulit-Tasker when lifting weights

Up that weight

Deck the Halls With Holiday Goodies

Time Saver Workout

Portion Control

The Frozen Low Down

I Fell in love with the Spin Bike

Healthy Pumpkin Pie

And of course all my Running Playlists

To all my fellow muncher crunchers...yep all of you...Thanks for being such great readers! As always, I'd love to hear any questions you have!! Feel free to post them as a comment or to email me at megolina21@gmail.com.

PhitPro Be Well Workshop

Where?

147 West 400 North Orem

When?

TONIGHT! 7:00 PM

This is a free workshop and anyone can attend, so grab your friends and come on over. It's going to be great!

There will be...activities, demonstrations, fitness testing and mini workshops.

The workshops will contain the following...

Reality Bites! If you are struggling with weight loss,then you already know it's the little things that add up...the "little bit more" at the dinner table, the "little bit to tight" feeling of your clothes. But, what if you also knew about the little things you could do everyday to increase your weight loss success? Join PHITpro Megan Smith in her workshop where she will share with you how using simple substitutions in your cooking can make eating healthy and enjoying it a reality!

Be S.M.A.R.T
It's a new year - time for a new YOU. PHITpro Doug Ashtonwants to help guide you, making this your best year. In his workshop we will be learning how to make s.m.a.r.t. goals for 2010. He will show us that true success isn't rare because we are weak,lazy, or have no willpower. Rather,true success is rare because too often we use flawed strategies for success. Come and learn from Doug about how to set s.m.a.r.t. goals and go home with the most powerful tools known to science that will lead to your greatest success.

Be Balanced

Finding balance, it's what we all need. Keeping yourself balanced contributes to good health. Balanced living means forming good habits, having a positive outlook, and lowering stress. Join PHITpro Cody Sanders, for a workshop on how to balance each day. How to not feel bogged down with all of the stress around you, but how to find time for each area in your life that is important for your well-being. All batteries get run down, even yours. After this workshop you will feel recharged and ready to face each day with new found balance.

How sweet it is...

Happy Belated Valentines Day. I love you all...I spent mine in the warm sun of AZ, and I wasn't mad about it at all.

First things first.

THANK YOU, to darling Courtney who gave me an award on her blog. How fun is blogging? i mean seriously. I love the connections you can make with people.

Second things Second.

I remember when my mom was teaching at Weight Watchers she would make these delightful little Graham Cracker Ice Cream Sandwiches. I figured out the stats on them tonight. Turns out they are a great little treat, and SUPER easy to make. It goes a little something like this:

Ingredients: 1 rectangle Chocolate Graham Cracker, 2 Tbsp Fat free/Sugar free cool whip

Break the Graham rectangle in half and spread the 2 Tbsp of cool whip on one square. Place the other square on top. Place in a plastic bag and freeze for at least an hour.

Nutritional Info: (for one sandwich) 85 cals, 2.5 g fat, 15 g carbs, .5 g fiber, 4.5 g sugar, 1 g protein.

Nutritional info in a regular Ice cream sandwich: 190 cals, 7 g fat, 29 g carbs,

Third things third:

What are you doing this Thursday, Feb 18th? I'll tell you what you should be doing...attending a FREE Wellness Workshop at Elevate Fitness in Orem UT. It is going to go from 7-8 PM, and there will be three different segments taught.

"Reality Bites" : Taught by me...yep. So if you haven't got an ear full yet you will. ;)

"S.M.A.R.T.": Taught by, Doug Ashton

"Be Balanced" Taught by, Cody Sanders

I work with the most incredible trainers that are SO knowledgeable. It's going to be an awesome night with a lot of great tips to help you get back on track, or stay put if you're already there! I'll be making some "healthified" desserts that you will be able to sample, and it's going to be a party. It's free and open to anyone who wants to come. I'll post some more info on what all of the classes entail tomorrow, but if you have any questions about it let me know!

see Megan Run & some outdoor exercise 101

70 degrees. That is what my car temperature read at 3:00 today when I got in my car.

Don't worry it quickly dropped down to the true 48 that is was, but I took that high temperature as an omen. It was time for my first outdoor run of 2010, and man was I excited. I geared up, layered up, music'd up, ear warmer'd up, and was on my way. The prescribed mileage for the day; 7 beautiful outdoor, non-treadmill miles. Wow. It felt so good. I can't even tell you. I felt like a kid at outside recess after a two-week snowed in indoor recess captivity.

While I was running I thought about how there are some uneducated outdoor exercisers...why did I start thinking about this? Because I saw several.

So, because the weather is going to be getting a little nicer, inviting us to come out and meet the sun in all our pasty glory...here is my Outdoor Exercise 101.

- Dress Appropriately. Yes, your legs look HOT in those booty shorts, but it's still 35 degrees. Don't go beggin' for a cold. Cover your head. That is where you lose most your heat. As for warm temps; wear cool, breathable clothing that won't cause you to overheat.

- Make Eye Contact w/Cars. If you are crossing streets, dodging behind driveways, or just in the way; be SURE you are seen. Cars aren't always looking for pedestrians, so you be looking for them.

- Obey traffic protocol. Cross at crosswalks, use traffic lights, wait for your turn to go...etc. etc. etc. These things are where they are for a reason. If you aren't going to obey them, go somewhere where you don't have to. Provo River trail anyone?

- DO NOT GO ALONE AT NIGHT. Yep, I mean it. Can you tell? This one get's big bold, huge font. There is NOTHING that makes me more mad, then when i see girls running alone at night. You are just asking for trouble. Please just DON'T. k? Thanks. Along with this...i'll just throw in, don't go running in sketchy parts of town or unknown areas. Be careful!

- Let someone know where you're at. Silly as this may seem, be sure that you are always telling at least one person that you are going to be working out outside. Safety first. Even if it's just a casual, "Well, I've got to go. I'm going for a run outside." At the end of a phone convo. Tell someone.

- Use those arms. If you're going to workout do it right. You up your calories and increase your intensity when you use your arms. This goes for the gym too. I always hate when i see people at the gym gripping the treadmill or the stable handlebars. If you're going to work out, make it worth it!

- Hydrate. If you are planning on doing lengthy exercise sessions, be sure to get a water belt, plant some water bottles, or know of some places you could stop at.

- Take it in. Enjoy the beautiful outdoors, because man are they beautiful!

To answer some questions: (Which I love, so keep them coming!)

The program that I use to train is from Hal Higdon's Website. Click HERE to check it out. I have used his 1/2 and full marathon programs and I like both of them.

It is fine to shift around your long runs if you need to during the week. I would try to keep them consistently on the same day weekly, if possible. However, your long runs don't have to be on Saturday. (That is just when I do mine because time permits.) I would be sure to have a rest day, or light cross training day on the day before your long run so your body can be prepped for your long run.

I am so impressed by all that you guys are doing! Keep running! Keep pushing yourselves. Your'e awesome! :)

What is 10 Calories?

The Candy Bowl...It's super easy to grab "just one piece." But what is that "one piece" (That might turn into 3 or 4...or 10)really worth in calories?

I found this list on Self.com that puts those "bites" into perspective. Some of them just might make you rethink dipping your hand into the candy bowl at all.

These are all worth 10 calories:

1 navel orange segment
1 Whopper
2 large strawberries
4 1/2 mini-marshmallows
1 Wheatables cracker
12 1/2 blueberries
1 1/2 almonds
2 1/2 Jelly Belly jelly beans
1 French onion SunChip
3 watermelon balls
3 Altoids mints
1 Austin Zoo animal cracker
9 Brach's Cinnamon Imperial Hearts
11 pieces shelled edamame (soybeans)
1 cashew half
1 dried pineapple piece
1 pecan half
1 Big Cheez-It Cracker
1 Tostitos Scoops! chip
1 gummi bear
1 large celery stick
1 Snyder's of Hanover honey mustard and onion pretzel nibbler
1/3 cup air-popped popcorn
1 Keebler mini vanilla wafer
4 Cheddar Goldfish crackers
2 Skittles
1 apple slice
2 1/2 pistachios
1 reduced-fat Pringle
4 Nestlé Toll House semisweet chocolate chips
20 roasted and salted soy nuts
10 Wheat Chex
2 1/2 baked Cheetos
42 Cheerios
3 cherry tomatoes
2 Fritos
1 shoestring french fry
1 peanut M&M
3 green or red grapes
1 1/2 Twizzlers black licorice bites
2 1/2 baby carrots
2 Teddy Grahams
3 plain M&M's
18 roasted and salted sunflower seeds
7 pieces Pirate's Booty
1 container tropical berry or strawberry-kiwi Jell-O sugar-free gelatin snack