Blog 1/18/21 Keep it Going!

Hi Everyone!

I hope you all had a fabulous weekend and enjoyed this incredible warm weather and sunny skies.  How did you spend your time over the weekend?  I would love to hear some of the activities you were engaged in! 

This past Saturday was the 2nd Winter Fitness Challenge and you guys are rockin’ it!  I love to see this level of commitment and determination because guess what…this is how change happens!  Is it hard?  Absolutely.  Is it worth it?  Absolutely!  Are you worth it?  ABSOLUTELY!  So, let’s keep it going and stay focused with clean eating and consistent work outs.  Many of you are also making behavioral changes, so I would love to hear updates about how you are doing through the week.  Let’s keep sharing our journeys with one another: when it’s hard, when we have success, and when we want to quit, but we don’t.  We are in this together!

Announcements and Reminders:

  1. Barre Blend On-Line.  Are you a fan of Barre Blend but find it hard to make the class times?  If so, please let me know what other times of the week you would be available to attend this class.  You can e-mail or text me.  Let’s keep Barre Blend going!
  2. Winter Fitness Challenge is on now through February 13th!  Let’s find out who is working the hardest to make healthy changes over the next six weeks!

Class Schedule Week of January 18, 2021:

Monday:  Park Fitness Hills in Dublin 10:15am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 5:30pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am & Cardio Fusion Curbside 5:30pm

Saturday:  Winter Fitness Challenge:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

 

Thought for the week:  What’s Fueling You Up?

I thought I would have a check in with you and find out what types of foods are you eating on a regular basis.  As I was shopping at Trader Joe’s this weekend, I realized that I am such a creature of habit.  I always start off in the produce section and go down the line picking up a variety of lettuces, veggies, mushrooms, berries, fresh herbs etc.  Then I head over to the fruit stand, followed by the refrigerated section for yogurts and Kombucha.  You get what I am saying right?  I think we are all creatures of habit when it comes to our grocery shopping.  As consumers, we are usually fiercely loyal to the brands that we buy and it’s hard to change our minds once we like something. 

So, let’s step out of our comfort circle of shopping habits and brands that we enjoy for a minute.  When is the last time that you really evaluated what it is that you are buying and consuming?  Have you read the labels of the foods you buy on a regular basis?  Are you aware of all of the words that equal mono sodium glutamate or MSG?  What about sugars?  There are so many names for sugars out there! 

One of the keys to eating healthier is to avoid processed food because processed food is filled with preservatives, excess sodium, sugars and fats and is void of nutrients.  The best nutrients are found in foods that are alive.  Think about the peripheral isles of the grocery store.  The vast array of colorful fruits and veggies that are beautifully presented are full of vitamins, minerals, antioxidants, phytonutrients, and fiber. 

There aren’t any labels on fruits and veggies.  And, there isn’t a long list of ingredients that are difficult to pronounce.  Are you sensing my, “hint-hint?”  The more you consume veggies and fruits as a main staple of your diet, the healthier and better you will feel. 

The other trick to this is that you have to go shopping more frequently and fresh food requires more effort in the kitchen.  I’m not going to lie to you there!  Yup, homemade food is the best food but it requires planning and preparation.  Freshly made home meals don’t magically pop out of a box.  Nope, you are going to need to get your kitchen in order with the proper tools so that you can chop up all of those delicious fruits and veggies for consumption.

In regard to meat, if you do consume animal protein…don’t make it the star of your plate.  Think of it more like a supporting role to the veggies.  As Americans, we eat WAY too much animal protein!  Have you ever wondered why Heart Disease is so rampant here?  For some people, they eat meat at breakfast, lunch, and dinner.  That’s a ton of saturated fat and cholesterol to be eating every day!

If you’d like to learn more about healthy combinations of foods and why we should eat more of a plant based diet and limit animal protein, check out Dr. Mark Hyman.  He’s a rock star in the area of health and nutrition and has written many books about using your food to fight disease.  He says, “Food isn’t like medicine, it is  medicine and it’s our number one tool for creating the vibrant health we deserve.”

Anyway, you can check his site out.  He has a ton of free articles, recipes, and podcasts. 

https://drhyman.com/about/

Here is a free guide from  Dr. Hyman that is an excellent resource:

https://drhyman.com/wp-content/uploads/hyman-downloads/Nutrition%20Basics%20For%20Everyone%20Cheat%20Sheet.pdf

I hope you will take the time to reevaluate your shopping habits and make sure that you are buying foods that are leading your towards optimal health and away from disease.  You can do it and you are worth it!

See you in class soon!

Jen

 

P.S.

I thought it would also be helpful for you to become  familiar with some of the names of MSG and sugars so you can recognize them on labels:

Hidden names of MSG:

Autolyzed yeast
• Autolyzed yeast protein
• Calcium glutamate
Carrageenan
• Glutamate
• Glutamic acid
• Hydrolyzed corn
• Ingredients listed as hydrolyzed, protein fortified, ultra-pasteurized, fermented, or enzyme modified
• Magnesium glutamate
• Monoammonium glutamate
• Monopotassium glutamate
• Natural flavors (ask manufacturers their sources, to be safe)
• Pectin
• Sodium caseinate
• Soy isolate
• Soy sauce
• Textured protein
• Vegetable extract
• Yeast extract
• Yeast food

Names of  Sugar:

  1. Agave nectar* 
  2. Barbados sugar* 
  3. Barley malt 
  4. Beet sugar* 
  5. Blackstrap molasses* 
  6. Brown rice syrup* 
  7. Brown sugar* 
  8. Buttered syrup* 
  9. Cane juice crystals* 
  10. Cane sugar* 
  11. Caramel* 
  12. Carob syrup* 
  13. Castor sugar* 
  14. Confectioner’s sugar* 
  15. Corn syrup 
  16. Corn syrup solids 
  17. Crystalline fructose* 
  18. Date sugar* 
  19. Demerara sugar* 
  20. Dextran
  21. Dextrose 
  22. Diastatic malt 
  23. Diatase 
  24. Ethyl maltol 
  25. Evaporated cane juice* 
  26. Florida crystals* 
  27. Fructose* 
  28. Fruit juice* 
  29. Fruit juice concentrate* 
  30. Galactose 
  31. Glucose 
  32. Glucose solids 
  33. Golden sugar* 
  34. Golden syrup* 
  35. Grape sugar* 
  36. High-fructose corn syrup* 
  37. Honey* 
  38. Icing sugar* 
  39. Invert sugar* 
  40. Lactose 
  41. Malt syrup 
  42. Maltose
  43. Maple syrup* 
  44. Molasses* 
  45. Muscovado sugar* 
  46. Organic raw sugar* 
  47. Panocha* 
  48. Raw sugar* 
  49. Refiner’s syrup* 
  50. Rice syrup 
  51. Sorghum syrup* 
  52. Sucrose* 
  53. Sugar* 
  54. Treacle* 
  55. Turbinado sugar* 
  56. Yellow sugar*