Diet Coke and my thoughts...

So I've been researching Diet Coke the last few weeks (p.s. I'm from the south. Some of you other folks like to call it Diet Soda/Pop.) I found a few interesting articles on the topic. If you're interested see below.

Article 1

Article 2

Article 3

Article 4

My take home. I can see both sides of the story. Some say Diet Coke is fine. That there's not enough aspartame and caffeine to impact the body negatively. Others say that the fake sugars leave you craving more sweets which in turn leads to weight gain.

I like to take a moderate approach to health. If you have one diet drink a week I don't think it's that big of a deal. Are you having a diet drink every day or multiple times throughout the day? Or do you drink a diet soda alongside your whopper and large fries feeling like your saving some calories while binging on junk food? Trust me you're not saving that many calories and this is a bad way to be thinking when it comes to getting healthy.

In the end we really don't know the adverse problems that diet soda may or may not be causing long term. This just reminded me of a flight I had when the air stewardess heard me wrong and gave me a Dr. Pepper instead of Diet Dr. Pepper. When I corrected her and asked for diet she went on to tell me how bad diet is for me with all the sugars and I should have taken the full soda since it's better for me. Hmm? After my research I don't know if I'd say it's better for me, but this is my point exactly we just don't know. I do know that when I drink a diet soda I don't feel guilty and bad about it thinking I'm going to get cancer. I enjoy it and then for the most part stick to water.

So I guess my take home message is figure it out for yourself. If you're a diet addict cut back. Being addicted to diet or regular soda period isn't good for you so try and get control of it and drink more water. If you enjoy a diet drink here and there I don't think you need to feel guilty about it. At least as guilty as the media and nutritionists try to make us feel. I say tackle bigger fish to fry like getting more fiber, cutting back on fast food and junk food, and increasing your fruits and vegetables before you beat yourself up about soda.

Try these...

These little guys were on sale at the store the other day and they are so good. There's a little basket that steams the veggies so they don't get mushy and then the heat melts the sauce and cooks the noodles/pasta/rice at the bottom and then you mix it all together. This is a great idea for nights when you're tired and don't want to cook or they're an easy meal to bring to work for lunch. Calories are low, Sodium is pretty low, high in fiber and protein. I'm so glad I found these things!

Resolutions...

I have a few strong thoughts about resolutions. Especially in regards to fitness resolutions. When I worked in the gym I always hated January. People are ready to tackle their weight/fitness goals. The gym is super packed with people who just seem to be walking around acting like their doing something in their brand new white shoes. Everyone is strict on their diets passing on sweets, soda, and fast food. This soon wears off after a week...two...three weeks. Then soon the thought of, "Crap I'm doing bad so I'll just try again next week or on Monday." This cycle soon turns back into the "I've failed category b/c I can't stick with my resolution so why even bother trying?" Whey does society set themselves up for failure such as this I ask myself?

Here are a few resolutions (even just plain fitness goals) I hear all the time that I hate:

1. I'm cutting out sweets
2. I'm going to work out for an hour every day
3. I have to lose 20 pounds by such and such date
4. I need to lose weight so I can be skinny then more boys will ask me out

I could go on and on, but the reason why I hate these resolutions in particular is they are shallow and based on stupid expectations.

*1. No one can cut out sweets forever. This is impossible. You're setting yourself up for failure which in turn will lead you back to your mindset of "Whatever. I'll just eat what I want." I say allow yourself everything in moderation. It's amazing by allowing yourself treats, sweets, even sugar that you'll naturally stop craving it.
*2. Same goes for the second one. Don't put so much pressure on yourself. If you're going from not working out at all to working out everyday this is too much. Even if you're regularly working out maybe you won't always have time to get in an hour. I'd change this resolution to I'm going to be physically active in some way every day. Even if it ends up being a walk, doing push ups and sit ups during commercials, throwing in a quick workout video.
*3. While I like setting goals and working towards them I'm more for finding a healthy body weight to strive for and giving yourself a few pounds to work with. For example shoot for 150-155 pounds. Also get there in a healthy way. You can't lose 10 pounds in two weeks. Shoot for 1-2 pounds per week and if some weeks you don't drop weight you just keep working. By setting a specific goal and not reaching it by that date I've found most people more often then not just give up and then go back to their old habits.
*4. I really don't have to say much about why this is a bad goal. It's sad how often I've heard this from my female clients. If you're going to lose weight and get healthy do it for yourself not for guys. Any guy who only dates you b/c you're skinny isn't the guy you want to be with.

So there you have it a few of my thoughts. Have you set resolutions/goals like the one's I hate? If so sorry if I've offended you. These are just my thoughts and opinions based on what I've seen time and time again. Maybe reconsider how/why you're going about your resolutions and tweaking them just a bit. The real goal is making resolutions a lifestyle change and that's all I'm trying to convey. Try and honestly challenge your goal to see if it's lifestyle change worthy. If it's not figure out how to make it so it is.

Farting in the Gym Prank

I'm not usually into fart jokes, but this is hilarious. I don't know how the huge guy tricking everybody is keeping a straight face the whole time. Too funny!

Turkey and Bean Bowl of Goodness...

1 pound ground turkey
1-2 cans kidney beans
1-2 cans black beans
1 tbsp black pepper
1 tbsp cumin
1 onion chopped
8-16 oz red enchilada sauce

Grill turkey and onions until turkey is brown and onions are caramelized. Then add beans, seasonings, and sauce. I like mine thicker so I add less sauce, but add more or less depending on your preference. Serve with whole wheat tortilla chips and a sprinkle of sharp cheddar cheese and it's a yummy quick meal full of protein and low in calories. Plus did I mention it takes less than 10 minutes to make. Now that's my kind of meal. Bon appetite!

Piano Keys Staircase

Making your routine fun is definitely the key to sticking with your workouts, but this video took this idea to the next level. I guess we have to make everything we do in life a game to stay active these days.

Weight Loss Olympics

One of my favorite shows is The Biggest Loser. I've been watching it for the last three years. It's amazing to see these people change their lives and transform over a period of just a few months.

I do notice a small problem with it though...I think people get jaded and think that they can lose 10 pounds in a week and if they're not losing at this rate then what's the point in trying? I like to compare the Biggest Loser to the Olympics for losing weight. What these people are doing is amazing, incredible, and impossible to do in the real world.

I heard this season a few of the contestants say that they're only eating 1200 calories and burning at least 6000 calories everyday (men have to burn 8000 calories.) This is incredible. An average person only burns 100-150 calories running a mile. Can you imagine how many miles you'd have to run to burn this amount? Now granted since they weigh more they are burning more calories than someone who only needs to lose 5, 10, 15, 20, 30 even 50 pounds.

Something else I don't like about the show is how they restrict the contestants diet so much. I think anyone can have a treat and enjoy it as long as it's in moderation. But I guess really what they're doing is breaking these people of their addictions. Anyone who is over 300 pounds has an addiction to food. I just hope that people watching don't think that for me to lose weight I can never have a piece of chocolate cake again for the rest of my life.

Take home message: Once again don't look for the quick fix. Healthy weight loss is 1-2 pounds a week. If you only have a few pounds to lose it will come off even slower. You might only lose a half a pound in a week, but the goal is to be consistent. You have to cut calories (think junk food, processed food, eating out), move more, and make lifestyle changes that you can stick with. If you notice during the biggest loser they give little trainer tips before the commercials. These are great things you can do. Incorporate these into your life and don't expect that the only way you can get to your goal weight is if you give up your job, family, and four months of your life so you can work out for 8-10 hours every day.