Happy Thanksgiving!!!

Just writing a quick note to all of you to have a Happy Thanksgiving!!! Enjoy all the turkey and fixings, and taste a little bit of everything but dont over indulge and feel guilty the next day..lol... Safe travels to all those visiting loved ones today!!!

Diet Sodas - To Drink or Not to Drink - Are There Risks?

There are many food/beverage items that many diets encourage you to eat/drink while you are dieting or trying to maintain your weight.  Diet sodas are very popular.  Not only for dieting purposes, but many people tend to drink them to avoid the high sugar content of regular sodas.  I know, for myself, that when Im dieting/maintain, I tend to resort to the diet sodas or “0” calorie sodas just to enjoy the “ahhhh” feeling after taking a big sip.

But are these diet sodas good for you?

In a recent article I read, researchers are saying this sweet treat may be hurting some of the same people it's supposed to help.  Diet sodas have long been encouraged as a "free food" on many weight loss plans and are a staple for many people with diabetes. Now researchers are saying this sweet treat may be hurting some of the same people it's supposed to help.

Since 1976, more than 200,000 female nurses have volunteered to participate in the Nurses' Health Study (NHS) at Brigham and Women's University in Massachusetts. This ongoing research project was originally designed to study links between oral contraceptives and smoking and the risk of developing major illnesses, but the collection of massive amounts of information on diet, exercise and other lifestyle factors has yielded valuable insight into the effect of many different lifestyle choices on the development of heart disease, diabetes, and other health conditions that affect women.

A look at the diet soda habits of more than 3,000 older women chosen from the NHS has revealed a link between artificially sweetened sodas and a weakening of kidney function over the course of a decade.

Kidney function- how well the kidneys perform their job of filtering blood, excreting waste and maintaining the body's fluid balance-normally declines slightly with age. These findings from the NHS revealed that women who drank two or more glasses, cans or bottles of diet soda every day were twice as likely to experience a significant decline.

Interestingly, a study present earlier in 2009 at the American Urology Association's annual meeting suggested that diet soda might be good for kidneys because they contain citrate and malate, substances that create a more alkaline environment in the body, which helps dissolve and prevent the formation of calcium kidney stones. Since kidney stones result, at least in part, from dehydration, however, the recommendation for people who form stones is to drink more water, not more diet soda.

Nor is the answer to turn back to sugar-sweetened sodas. In addition to an excess of "empty" calories (calories with no accompanying nutrients) from sugar, previous studies have linked regular sodas with increased protein in the urine, which can be an early indicator of kidney disease.

While health experts have never said "never" when it comes to drinking either sugar-sweetened or artificially sweetened sodas, most agree that both types are consumed in excess.  And that, they say, is the real problem.

In a retrospective study based on surveys of eating habits, such as the NHS, researchers cannot pinpoint the ingredient in diet sodas that affects kidney function. But since diet sodas are known to be higher in sodium than sodas made with sugar, and excess sodium has long been associated with kidney disease, sodium is certainly suspect, along with artificial sweeteners. Consider these findings a jumping off point for further research to reveal what, specifically, we need to know about the effects of drinking too much diet soda.

Source: http://www.qualityhealth.com/eating-nutrition-articles/health-dangers-diet-soda?printArticle=true

Sports Bra Delimma - How to Find the Right Sports Bra

I know it has been a while since my last post, but it has been so busy and hectic at the job and at the home.  So I figured I’d make my next post helpful and somewhat humorous.

How do you choose the right sports bra?  Well I know I’m a big boobielicious woman (34DDD/E) and it’s hard working out with these big mamma jammas.  Not only are they huge and heavy (especially during certain times), but they are also hot as all heck and if not maintained, can be a pain in the butt if a rash appears underneath them.  To add the icing on the cake, finding a sports bra to fit them is insane.  Its either they are too small, not supportive or very expensive if you do find one. 

There have been many times when I have worn as many as two bras plus the shelf built into many workout tanks.  I call this “Triple Fortification”.  Doing high impact activities that I do, kickboxing and ZUMBA, and using the treadmill, I need all that extra support.  I don’t want the girls to knock my eyes out or even better make a surprise appearance…

At any rate, whatever the sport, it helps to have the right equipment.  For women, part of that means a good, supportive sports bra.  As I stated above, during certain times of the month our hormonal cycles can cause breasts to be more sensitive.  Ligaments that support breast tissue can get stretched and inflamed.  In addition to being uncomfortable, working out without proper breast protection and support can cause injury and lead to sagging.  

The type you need depends on what exercises you do and how big your breasts are. 

The Right Type

Sports bras offer support with one of two methods: Compression or encapsulation.

Compression bras hold breasts snugly against the chest wall with tight elastic fabric.  They work well for low impact sports like yoga and walking and for smaller breasted women (Cup sizes A&B).  They usually come in either scoop-back or racer-back styles.  Scoop-back works best for low impact and small breasts while racer-back is better for higher impact sports like skiing or running and women with medium-sized breasts.

Encapsulation bras are similar to regular bras and have wide straps, hooks, and underwire.  They protect and support each breast individually.  Experts say that women with C, D, or larger bra sizes should opt for encapsulation bras for best support, regardless of the sport.

Compression/encapsulation bras provide support using both methods.  Some women with very large breasts (cup sizes C and above) use two sports bras to minimize bounce and maximize support and comfort.  Wear an encapsulation bra next to your skin and a compression bra on top.

Tank tops with shelf bras offer minimal protection or support but may work for small-breasted women doing low impact sports.

The Right Fit

When shopping for sports bras, check out the straps, band, cups, and fabric.  Wide straps provide more support than thin ones.  The band (the part that encircles your ribs under your breasts) is responsible for most of the support.  The wider it is, the more support it provides.  Cups should correspond to your normal bra size, or a size that's slightly tighter.  Fabrics should allow perspiration to wick away from skin, minimize chafing, and keep you comfortable. 

How do you know if it fits?  Studies suggest that approximately 75 percent of women are wearing the wrong bra size.  Get a free professional fitting at a department store.  Once you know the right size, you can try on a variety of bras to find one that's most comfortable for you.  Make sure the band, straps, and armpit holds don't dig in or chafe.  Fabric on the cups should lie smooth against the skin. 

Give your bra the "jump test" to see how much support it provides.  The less bounce, the better.  While you don't have to spend a fortune to get a good bra, this is one investment that will make a huge difference. 

Compression/encapsulation bra
Champion $45

Source: http://www.qualityhealth.com/fitness-exercise-articles/how-choose-right-sports-bra?printArticle=true

What I Do – Cardio Kickboxing, What is it? Is this for You?

Are you looking for a total body workout that totally kicks butt?  How about a way to increase your stamina, flexibility, and strength while listening to your favorite dance mixes?

If this sounds good to you, keep reading to find out what you need to know before you take the kickboxing challenge.

Besides keeping your body fit, kickboxing has other benefits.  According to a study by the ACE, you can burn anywhere from 350 to 450 calories an hour with kickboxing!  Kickboxing also reduces and relieves stress.  (There have been many nights when I instructed classes and imagined someone who pissed me off face on the bag.  LOL.)  Its rigorous workout — controlled punching and kicking movements carried out with the discipline and skills required for martial arts — can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.

Kickboxing is also a great way to get a total body workout while learning simple self-defense moves.  Kickboxing fans say the sport helps them to feel more empowered and confident.

Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.

Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning.  Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body.

When I teach a typical 45 minute to 1 hour class I usually start with 10-15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks (sidekicks, roundhouse kicks and front kicks), and punches.  Some instructors may use equipment like punching bags or jump ropes.  The last 5 minutes of my typical class is devoted to devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning.  Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury.

Kickboxing isn’t for everyone.  But if you wish to give it a try you should know your current fitness level.  Kickboxing is a high-intensity, high-impact form of exercise, so it's probably not a good idea to plunge in after a long stint as a couch potato.  When you do begin kickboxing, allow yourself to be a beginner by working at your own pace and not overexerting yourself to the point of exhaustion.  I tell my “newbies” to “work at their own pace” until they feel comfortable bringing it up a notch.  I also suggest that before you sign up for a class “check it out first.  Observe or try a class beforehand to see whether it's right for you and to make sure the instructor is willing to modify the routine a bit to accommodate people's different skill levels.

Things to remember when doing cardio kickboxing are:

1. Remember to dress comfortable.  Wear loose, comfortable clothing that allows your arms and legs to move easily in all directions.  The best shoes are cross-trainers — not tennis shoes — because cross-trainers allow for side-to-side movements.   

2.  Start slowly and don't overdo it.  The key to a good kickboxing workout is controlled movement.  Overextending yourself by kicking too high or locking your arms and legs during movements can cause pulled muscles and tendons and sprained knee or ankle joints.  Start with low kicks as you slowly learn proper kickboxing technique.  This is very important for beginners, who are more prone to developing injuries while attempting quick, complicated kickboxing moves.

3.  Drink up.  Drink plenty of fluids before, during, and after your class to quench your thirst and keep yourself hydrated.

4. Have FUN and get out there and jab, punch, and kick your way to fitness.

Healthy Snack Choice

Its been a few days since I posted about my weight loss journey.  I have to say, Ive been keeping on track, sticking to what I promised myself I would do which was no junk foods and no wine consumption during the week.  I will at any rate,  reward myself during the weekend with a little something special, but don't go overboard.  So yes, I cant wait til Saturday.  :)

Since I have to look for more healthier snack foods, earlier this week I ventured into the aisles of Target and found Special K crackers CHIPS.  They come in different flavors such as sea salt and sour cream & onion.  Since I like sour cream & onion potato chips, I purchased that flavor.  I have to say, they taste like Pringles potato chips.  They are only 110 calories for 27 chips per serving.  To make this little snack idea even more filling, I eat them spread with The Laughing Cow light Swiss cheese which is only 35 calories per wedge.  The cheese is smooth and creamy enough for you to spread on the crackers.

So for 145 calories, you have a nice snack, which you can enjoy while watching your favorite show, sport, or even after a work out.

Give it a try and enjoy!