Catch Up!

It has been a while since my last blog. This summer has really got me occupied! But its now time to get back into business. I have goals and I am sure your all have summer goals as well. So where do you stand with you path to good health and fitness. With only two months left of summer...Yes I said two. It still leaves you with plenty of time to jump start your weight loss goal and allow yourself to cruise into the winter months with just weight loss maintenance. If you go hard now and focus on what you are eating and making sure that you are doing some cardio activity 4-6 times a week and lifting weights 2-3 times a week you will be on the track to greatness. I myself am on a 4 week challenge to loose 10-15lbs or just get back into my size 4-6 clothes. What ever motivates me right! I am eating healthy and focusing on a lot of cardio kick boxing to shed the pounds and Pilate's for core muscles and to lean out my body! It doesn't take much to get their just a positive attitude something that motivates you and the right tools!!! Well keep up the good work and the only one you will disappoint is yourself! Go Big or die trying!

What Will You Choose?

          I have been reading a few articles here lately about how America is the most obese country and the State of Mississippi has now declared war on obesity. I understand that a lot of people are a product of their environment and some of the only places individuals can get food from are the local corner stores, mom and pop diners and fast food restaurants. If they are able to shop at a grocery store because they have to stretch their dollars and get as much food with little money then things like fruits and vegetables are out of the question because of the cost. I understand all of that and hopefully one day this government and this country will find ways to make it easier for low income families to afford healthier foods. But right now it is killing many families especially African Americans.

            Now what I do not understand is how individuals whom have all the tools they need to become healthy and to be somewhat in shape still choose to make the wrong choices everyday when it comes to their health. Everyday some  people wake up and by their choices say I am going to choose to eat fried chicken, cakes, pies, fried fish, chips and soda, fried pork chops, burgers and french fries because it taste good. Instead of saying I am going to choose to love me and my body and choose to eat right. I am not saying that everything we put into our mouths has to healthy. You should be able to eat a combination but I do believe 70 to 80% of what you put inside of your body should be good healthy lean foods. The other 20- 30% can be your cheat foods.

            I could not imagine walking around my office out of breath because of the extra weight I am carrying around. I can not imagine not being able to enjoy a beautiful day in the park with friends and family because my knees are hurting. I could not imagine having to go to sleep with a sleeping aid because there is too much fat surrounding my lungs and heart. I could not imagine having medical bills up the wall because of something that I can personally prevent.

            I choose my health over choosing that bucket of fried chicken everyday. I choose to want to live a long healthy life instead of drinking soda everyday. I choose to walk around feeling great about myself instead of choosing to eat that double cheese burger or strawberry shortcake concrete every week. I choose to be disciplined and take the time out to think about what I am putting in my body. It’s okay to overindulge in the foods that you love every now and then but not on the weekly basis. I hope you choose what is best for your health and not choose what is best for your taste buds right now. Live Healthy, Live Long, Live Happy.

Yours Truly,

STL Healthnut

What do you do after you work out?

           I work up this morning and my body was aching (man) from an amazing workout I had yesterday and I could not for the life of me figure out why I was hurting so bad. Yes I had worked out muscles that haven’t seen those positions in while, but that shouldn't mean I have to go reaching for my epsom salt in order to get my day started. Eventually I thought about my workout and realized that I did not have the proper recovery afterwards. After each workout you should take an additional 5-10mins and properly stretch your body. This not only allows the body to cool down but stretching is essential to muscle health and prevention of injuries.

When your muscle is used repeatedly, lactic acid moves into the muscle. This is the stuff that causes pain in your body after working out. When you end your workout or activity, your muscles are at their shortest and in order to reduce the muscle pain, you need to stretch while the muscles are warm and this allows some of that acid to move out of the muscle. After saying all of that stretching simply prevents injuries and reduces muscle soreness.

           

In order to really reduce muscle soreness you should always have a recovery drink after each workout out. P90x has a great Results and Recovery packet that I use which refuels, re-energize, and reduce muscle soreness after-workout.  Also any type of performance recovery formula works as well.

            You can always just go and workout and get results but to ensure great body and muscle health and to also prevent future injuries you really need to make sure you do stretch and also utilize a great recovery shake! Otherwise you will be limping around like an old man or women feeling sorry for yourself or ashamed that your body does not recover as fast. You too can still feel and look young at any age. Just listen to your body and take the proper steps for prevention.

Yours Truly,

STLHealthnut & Beach Body Coach

http://beachbodycoach.com/stlhealthnut

To Sip or Not to Sip

One of the things I find really hard to give up in this weight loss journey and just being fit and healthy is alcohol. Some people don't want to give up there cakes and pies and pastas. I personal do not want to give up my tequila and red wine.

But, drinking alcohol can affect your weight loss progress. The fact of the matter is alcohol is filled with empty calories; there is nothing nutritious or healthy about drinking this useless substance. It contains about 7 calories per gram - which is nearly twice the calorie content found in carbs and protein (4calories/gram). Also, having a few glasses of wine or a couple of beers can equal an entire meal or a snack it just depends on how many you plan on taking back. I limit my alcohol intake to twice a week and those are the days I know I am going to be out with friends or going on a hot date. One thing I felt was helpful for me was knowing the amount of calories certain drinks have. So, if you can count calories and you need to have that glass of wine or beer or mixed drink(which is the worst when it comes to calories) knowing the amount of calories in certain drinks may help you decide what to sip or what not to sip!

Wines are the best place to start they have less then 160 calories. White wines contain about 65 calories and Reds contain about 70 calories. Port wines have the smallest serving size but the highest number of calories starting at 120.

Now beer on the other hand contain anywhere between 95-210 calories. One of the lightest beers is Anheuser Busch Select 55 with only has 55 calories. Then there is Michelob Ultra with 95 calories or a Bud Select with 99 calories. Shoot for the light beers, they have fewer than 100 calories. Most of the darker beers are loaded with calories and I would say stay away from them if possible. So for the heavy beer drinkers if you take 4-6 beers back then you are drinking on average between 400-600 calories in just of few hours of drinking. No wonder people have beer belly’s.

Hard liquor on the other hand ranges from 125 calories + just depends on the type of drink you are getting. If you are drinking hard liquor straight up then you have less calories to worry about, but when you add a mixer that is not a diet soda or club soda that’s when the calories start adding up. Example if you enjoy downing a margarita then a 4oz serving contains 180 calories (all carbs). Now the average margarita glass holds 12oz so you will be drinking 540 calories from one drink. Vodka and cranberry juice is about 167 calories. These types of drinks can really put a damper on your weight loss progress. Most of the mixed drinks contain a lot of carbs mainly from the juice which is one of the reasons you may feel really full after a night of drinking.

I am not saying don’t drink because obviously I do enjoy a glass of wine every now and then. But do watch what you are drinking and know that alcohol can play a role if you not meeting your weight loss goals. So just ask yourself when you are out to sip or not to sip!

Enjoy,

STL Healthnut

White Devil Carbs

Now what I know for sure is that white carbohydrates are the devil hence the title "White Devil Carbs". Have you ever had the feeling of wanting to fall asleep after eating a big meal filled with pasta, breads or deserts? Have you ever felt extra bloated or big after eating a delicious cupcake, muffin or pie? Have you ever had to unbutton or unzip your pants after eating a white carb filled meal. Well I have and I am sure every other American has as well. It is the American lifestyle to eat fast fatty foods. We wake up in the morning and eat muffins, donuts and pancakes. We have sub sandwhiches, cookies and burgers with white buns for lunch and for dinner we have pizza, fast food and white pasta's (lasagna, spaghetti or penne pasta). All of those foods I just mentioned are filled with the "White Devil Carbs" which are simple carbohydrates.

       There are two types of carbohydrates simple and complex the simple carbs with the exception of fruits are not the best thing for you they tend to break down easily, are lower in fiber and filled with simple sugars. This is the stuff that gives you that burst of energy that gets your blood sugar levels all out of control and then you crash.  I am not saying to cut white carbs out of your diet completely but if you are looking to loose weight then eliminating your intake of those "White Devil Carbs" would be a step in the right direction.

       If you are the type of person that just needs carbs in your life then complex carbs are what you want to stick with. They are high in fiber which helps you digest things better and keeps you regular, if you know what I mean ;-). They give you that good energy and allows you to feel full and satisfied after every meal. Complex carbs are whole grain so you can have whole grain pasta, bread and brown rice as well as vegetables and fruits.

      Between both complex and simple carbs they both tend to make me feel sluggish and also bloated and definitely full. I try to minimize the amount of carbs that I do eat. Sticking with mainly brown rice and sweet potatoes and I may have a piece of wheat bread every now and then. I challenge you to pay attention to how you feel after you eat these types of foods. Once you realized what simple carbs do to your body you may want to switch it up and stick with the complex carbs. I've taken this challenge and that is why simple carbs are now in my eyes "White Devil Carbs."

                 

 Yours Truly,

 STL HealthNut 

What, what what’s my Motivation?

How often do you find yourself unmotivated to workout, disconnected from the thoughts of wanting to workout and eat right? How often would you rather pick up that piece of fried chicken or cupcake or eat a plate full of creamy pasta or even stop off at Chick-fil-A every time you see one (my weakness)?

Like most people we all start off with the best intention, we purchase our gym memberships we begin to workout and eat right but then a few months later we have fallen of that fitness craze and suddenly we are not at the gym as much, eating out becomes more consistent, late night treats at the white castle (maybe this is just me) happens more then needed. We have completely loss track of why we began this fitness journey.

Now, I have had this conversation with myself (yes I do talk to myself thank you) and also some friends. The real question is what is motivating you to even want to stop eating wrong and begin to eat healthy, what motivates you to want to exercise? Really think about this question. I found out a long time ago that the only thing or reason that can motivate you has to be you. Your motivation can not be to look good for your boy friend, girlfriend, husband or wife because as soon as you break up or they piss you off you are going to say forget them and begin to eat and drink what ever you want. You can’t be motivated by a special occasion like a vacation, wedding or class reunion. It sounds good but as soon as those events are over you will go right back into your same bad eating habits and almost non-existent exercise routine. So I challenge you to really figure out why you even want to loose weight and eat healthier.

My reasons are because I love the way I feel when I am at a certain weight. I am more confident, I have more energy and I can wear the clothes and swim suits that I want. I really enjoy exercising and lifting weights, it’s the way that I de-stress. If I go to the gym it helps me to turn my focus and thoughts back on me, it’s my time to meditate and my time to think. I want to be able to walk out the door knowing I look my best and feel my best.

Now once you have figured out what motivates you, think about what type of exercise routine you would like to get into. The gym is not for everyone, you can take classes at the gym or even purchase fitness DVD’s. Workout outdoors, running jogging, biking. Get involved with team sports. The bottom line is you have to like your workout in order to even want to show up and complete it. Even if that means going to all the different classes at the gym or borrowing friends fitness videos to see what you like, do it. Figure out what really works best for you and go for it!

Yours Truly,

St. Louis Health Nut
Dione Neal

New To The Game

You may or may not know this about me but for the last few years I have really been getting into the concept of what it means to have good health and how to get into tip top shape. Back in high school and college I considered myself to be an athlete a major Track and Field star. But once the sprinting, running and jumping ended so did the awesome body I had. At my prime I was a size 4 5ft 8in and 148 pounds of pure awesomeness. Things changed, life evolved around seeing how much money I can make, work and paying the bills, how boring is that. I wasn’t happy and begin to just let myself go not worrying about what I was eating, drinking and you can forget exercise, that was out of the picture. Years went by and I begin to wonder what was missing in my life what would make me the happiest. What came to mind was competition, I missed being an athlete, I missed the fun in running and working out and being a team player! So I begin to research and learn more about fitness, I began to exercise and lift weights and begin to love the gym. So since I  have found my passion it is time to start feeding it and growing into a fitness guru not just a nut. I am going to use this blog to motivate myself while also motivating others. What I know for sure is that being in great shape is not just about going to the gym doing 30min to 1 hour of  cardio and hitting some weights, the majority of it has to do with what I put into my body.  For myself I noticed that  I use to work out all the time and just maintained the same weight and was getting really frustrated until I learned that 80% of loosing weight and getting into good shape has to do with the food you eat and a  small percentage is working out. Let’s grind it out together! Share this journey with me and hopefully you will get something out of it and also teach me something’s as well.

Yours Truely,

STL Health Nut