Happy Halloween!

HEY!! First of all... HAPPY HALLOWEEN!! My goodness, it feels like forever since I have written! I have had the busiest weekend ever! Kristina and I traveled 5 hours to Auburn to visit Kylee... and my-oh-my what a visit that was! Auburn is such a beautiful place! If you have never been, please find some time and travel there. I am so happy we were able to make the trip, I missed her dearly!! But, I was soon greeted with reality when I arrived home yesterday... I ended up pulling an all-nighter for my anatomy test (which I am about to take at 11. WISH ME LUCK!) Not fun, at all. 

Well, in honor of our spooky holiday today, I thought I would remind everyone of a few things:

1. With about one third of our kids in America being either overweight or obese (this number has TRIPLED in the past 30 years), is there any way we could possibly cut out the free candy we are handing out to our children? What exactly is it doing for our kids except making them hyperactive and overweight? I TOTALLY understand the fun of trick or treating... but honestly its NOT fun when your 12 year old has type 2 diabetes :(
2. Alright, so if we absolutely can not give up the candy, can we PLEASE not use a pillowcase for our candy-holder?? I mean that has to be a good 10 gallons of candy just ready to be eaten by an innocent child. Try and smaller basket!
3. Before you go trick or treating or to a Halloween party (there are always lots of goodies here!), eat a nutritious meal. This will help you resist the temptation of snacking on unnecessary things.
4. I don't know about you... but how long does your Halloween candy last in your pantry or fridge? Because my candy used to last my family and I at least a month! If it lasts more than a week or two (simply because you have SO much), THROW IT OUT!! No one ever needs that much candy, right?

A Typical Halloween "Treat"

1 Piece (Reeses)

Calories: 80

Sat. Fat (g): 1.5 

Carbohydrates (g): 9 

Sugar (g): 8

*Ranked #30 on the "Halloweens Most Fattening Candies" -- The Daily Beast

Ingredients: Milk chocolate (sugar; cocoa butter; chocolate; nonfat milk; milk fat; corn syrup solids; soy lecithin; PGPR, emusifier); peanuts; sugar; dextrose; salt; TBHQ ( preservative)

So, basically you or your child is getting:

A. A lot of sugar (well, corn sugar too... yuck!)

B. Unnecessary Calories and Fat... Empty Calories!

C. Preservatives and Emulsifiers

Happy Halloween!!! 

Keepin' the Doc Away!

Just in time for Apples! I can't say how much I LOVE an apple! It is most likely my favorite fruit on the planet!! And luckily we are just in season for them now! Starting in August and running all the way through late October, apples are the perfect fall treat! Whether they have peanut butter, caramel, or they are just plain... an apple is just simply DELICIOUS.


An Apple a Day.
Apples contain TONS of antioxidants that stimulate the liver to remove harmer LDL cholesterol (BAD cholesterol) from the blood.They also help break down the LDL's in your blood by 20%... the longer it takes for LDL in your arteries to break down, the less plaque formation. Less plaque= less chance of atherosclerosis, less chance of hypertension, and more chance of a happy artery! Pretty critical in fighting heart disease if you ask me!!

Apples contain both types of fiber. As with most types of fruits, the skin will contain insoluble fiber. Insoluble fiber provides the bulk in your intestinal track, holding water to quickly cleanse and move food through your digestive system (this is what keeps you full). So, make sure to eat the apples with the skin on! Not only will you get insoluble fiber, but just beneath the skin is about half of the vitamin C. Inside the apple you will find a nice, crispy, center! This is full of soluble fiber which helps prevent cholesterol buildup and lowers blood sugar.  Americans consume less than 50% of the daily recommended serving of fiber and just one apple provides 3 grams of fiber (10% of your daily recommended).


My Food Cures book says try and eat mostly Red Delicious, Ida Red Apples, and Northern Spy. These 3 contain the most antioxidants!


A healthy snack!
According to Livestrong: "One medium apple contains slightly fewer calories than a large apple. A medium apple around 3 inches in diameter has 95 calories. It contains the same vitamins and minerals as a large apple but in smaller amounts." 

Livestrong

Happy Thursday! 

Week is almost over,

hang in there! :o)

Let's EAT!!!

Let me start off by saying, I have never been a runner... ever. I can spin, kickbox, teach awesome abs, do just about whatever you'd like, but running has never really been my thing. Recently, my boss, a few coworkers, and a good friend, have decided to run The Savannah Rock n' Roll half and whole marathons. I can't do anything but sit back and just envy, because this is truly an accomplishment for anyone! I have so much respect for all of you! Well, my good friend who will being running her first half in about a week and a half wrote me this : "I thoroughly enjoy reading your blog. Any tips on helping with endurance or how I should be eating before my race?" So girl, this is what I have for you!

The week leading up to race is just as important as the day before or the day of! You want to fill your body will lots and lots of good food. You have been training so hard and you don't wanna ruin it the week before! Everyone always talks about Carb-loading... well it holds some truth:

Carbohydrates: The whole week leading up to your race, eat lots of grains and starchy veggies and fruits. Starchy veggies you ask? Potatoes, Yams, Corn, Beans, Lentils, and Peas. After all, carbohydrates are our energy source!!! Carbohydrates that are not immediately used are stored in the muscles, called glycogen, for later use.

Protein: Slightly increase your protein levels the week before. Add lean proteins to your meals if you eat meat, you could add beans (which are full of protein!), and any dairy product! When the liver has depleted just about all the glycogen (using all your carbs), then your body will start to use up all those proteins. So, this is your second energy source when running.

Hydration: You want to be completely hydrated all the time, but definitely the week leading up to your race! If you drink sports drinks, make sure they will not affect your GI tract (as some cause discomfort). Also, try diluting them with water! The color of your urine is always a great indicator of hydration. Clear always means your hydrated, while an amber color means dehydration. Also, don't overhydrate (Hyponatremia), this can cause serious issues. But, most runner know their limit!

Jelly Beans???

I remember last year in one of my nutrition classes I had a professor who ran long distance... she said she kept a small bag of jelly beans with her. Every time she felt the need, she would pop one in her mouth. This releases a simple sugar and gives you a small burst of energy. Although its short lived, its a fun little way to get through!

 The Day of:

• Try and get lots of rest the night before... it wont happen most likely, but try at least!
• The day of your race try and avoid fiber or fats-- this could cause GI discomfort.
• So, from what I hear, races are full of give aways and a lot a free stuff! Hey, if you get free stuff, by all means, its yours! But, if it is gels or any type bars that is different than what you have been eating... just save it for later! Don't try new things on race day!
• Good pre race food- bagels, smoothies, fruit, cereal, peanut butter
• After your race get carbs in your body ASAP! Try some chocolate milk!! MMMMMM!

I hope this helps, if you have anymore questions, feel free to ask me!! good luck with your race!!

Happy Tuesday everyone!!



Potassium Sorbate? Whats that???

Hey! Quick question... do you ever turn your box of cereal around and see this? And have no idea what the heck is going on! This is the case in most American homes these days. The media says "Read your labels! Watch your fat and calories!" 

The very first thing you ever want to look for on a box of whatever is INGREDIENTS!!! The number one ingredient in the product means thats what it has the most of (and so on down the list). Next, do you recognize or can you pronounce the ingredients found in this product? Lets take for instance Fiber One yogurt-- Yeah, the 80 calories looks great with 0 fat... but lets look a little farther down to see how the scientist did this one.

1. Well the first ingredient is milk-- that's good! 
2. High fructose corn syrup... oh yeah, really? That's never good.
3. Chicory Root--  this is a dietary supplement/ food additive...mostly added for fiber--not bad.
4. modified corn starch--yet another CORN product, it's added to foods to act as a thickener, to acquire a certain texture, or to keep foods moist. This is not harmful but adds no nutritional value.
5. Whey Protein Concentrate... a by-product of cheese production, this is typically marketed as a dietary supplement. Whey protein concentrate has anywhere between 29% and 89% protein depending upon the product. As the protein level in whey protein concentrate decreases the amounts of fat and/or lactose usually increase.
6. Kosher Gelatin- This was difficult to explain, so in expert words: 
• "Most gelatin comes from the bones of cattle, but there are other sources of gelatin and each is considered separately for labeling purposes. If a gelatin comes from a source that is neither animal- nor dairy-based, it is pareve, meaning it is a neutral food and Jewish adherents who want to remain kosher may consume it. This type of gelatin comes from carob beans, agar-agar, guar gum and xanthan gum.If gelatin comes from an animal, it isn't automatically traif, or forbidden. To be kosher, the gelatin must not come from an animal that Judaism considers unclean, such as swine or certain types of shellfish or shallow-water fish. Deep-water fish may be used in the preparation of kosher gelatin. In short, gelatin may be kosher if the animal it came from was kosher, but all forms of vegetarian gelatin are considered kosher." Basically, gelatin helps holds it together.
7. Natural and Artificial Flavors- Hmmm whats that? That could be just about anything?
8. Citric Acid-- this is a natural preservative. It may also add some flavor.
9. Aspartame-- this is an artificial sweetener that has been linked to many things including: headaches, GI Tract discomfort, fatigue, nausea, sleep, and vision problems.
10. Potassium Sorbate-- Like it says, to maintain freshness. (Preservative!!, yuck)
11. Colored with Carmine-- This is what makes it red. As a food dye it has been known to cause severe allergic reactions and anaphylactic shock in some people. Carmine may be prepared from cochineal, by boiling dried insects in water to extract the carminic acid and then treating the clear solution with alum. So if you have certain religious restrictions, food allergies, or are a vegetarian, this may be something to avoid. Might I add that this additive is highly restricted. In 2006, it was under review by the FDA, public health officials wanted it clearly stated that that carmine may cause severe allergic reactions and anaphylactic shock and that it is derived from insects. Of course the FDA never put this into law and with the food industries also STRONGLY opposing the labeling, it never happened.
12. Vitamin A and D-- Your basic vitamins here. I guess at the end, after its all said and done, they had to throw something good in to feel good.

     Depending on your age, gender, height, and physical activity, your calorie intake for the day will most likely be different then your best friends or moms. Typically the nutritional labeling is based on a 2000 calorie diet, and normally will always give a 2500 calorie diet as well. So, when looking at a label this is most likely the next thing your eyes are drawn to. It is always best to talk to a Doctor or a Register Dietitian before starting a diet or any intense physical exercise! 

What about an Energy-Star-like Label?

     Recently I read an article on USA Today about proposals to get two mains things put on the front of food item: Calories and Fat. These are always the two main things Americans are looking at, so why not put it on the front? What are your thoughts? Would this make you change the box of Triscuits you just picked up or the package of Oreos in your hand? Read more at the second link below!

Sources: What Is Kosher Gelatin? | eHow.com http://www.ehow.com/about_4617146_kosher-gelatin_.html#ixzz1bkV4ozpy

http://yourlife.usatoday.com/fitness-food/safety/story/2011-10-20/Report-Food-labels-need-Energy-Star-like-ratings/50841158/1

     

Hopefully this is helpful!

 Hope everyone had a wonderful monday!

A Baby Veggie

Bonjour!! and hello to all! I hope everyone had a wonderful weekend! 

This picture above was the first thing I thought of when I read an article this weekend about "young, baby, veggies". Remember Veggie Tales... I always loved the Tomato! haha But, like any other day I was on the CNN health section and came across this wonderful article "Young Vegetarians, Getting the Nutrition they need." Of course, if you know me, I started this venture of being a vegetarian a little over 3 months ago and would NEVER GO BACK ( I feel great!!) So I was thrilled to read this article!!

In the article we meet a young girl Niki Gianni who at the age of 11 or 12 watched a YouTube video entitled Meet Your Meat. Totally grossed out by the whole thing she told her parents that she was giving it all up. Her parents said they had no idea how to cook, the benefits of this lifestyle, or how to get PROTEIN.  They started out with doubling up eggs, a lot of veggie patties and veggie chicken nuggets.  But, this is the beauty of being a vegetarian or vegan (especially for a child), it helps you expand your options into things you would not normally choose!  Niki, now 18, her sister, mother and father, are all either vegetarian or vegan! 

Lilian Cheung, director of health promotion and communication at Harvard School of Public Health's Department of Nutrition made an outstanding point that I cannot emphasize enough, "Teens who abstain from eating animal-based foods but who take in refined and sugary foods such as French fries and sodas are not doing themselves any favors" Many of times, teens will give up meat and just decide to eat all processed foods (chips, cookies, cheese pizza, mac and cheese). All these foods are full of fat, trans fat, additives, preservatives, and about 50 different ingredients. "Eating a variety of vegetables and fruits of all colors and eating the purest form possible is vital in these diets" Cheung said. "Beans, legumes, nuts, tofu and seeds all are excellent protein sources" said Cheung. 

With numbers expected to rise over the next decade of Vegetarianism, I'm sure Niki is more than thrilled to see the US slowly changing their ways. With lower risks of heart disease, hypertension, and cancer rates, the benefits are just too great to ignore.

"You can really feel the difference when you are eating something from the ground and something from a factory," said Niki Gianni

Things to watch:

In such an essential time of growth for young children, we need to look out for these nutrients: Calcium, B12, and Iron.

Calcium: More for children who decide to go Vegan, or Vegetarian with NO dairy... these children will need to find another source of calcium. Soy milk has just as much Calcium as milk, which which Edamame (soy beans) also does, leafy greens, and almonds.

B12: B12 stores great in your body (in the liver). So, if your child has been previously eating meat and decides to go vegetarian this will take a LONG time to deplete. Naturally only found in animal sources, try and add fortified cereals to the diet. 

Iron: When cut out of the diet, children can feel groggy or tired. It can be found in beans, lentils, fortified cereals, and leafy greens. 

http://edition.cnn.com/2011/10/21/health/young-vegetarians-nutrition/index.html?iref=allsearch

Lets get ready for the week!

GATA!

Hello everyone!! Happy Saturday! and proud to be a GEORGIA SOUTHERN EAGLE! Undefeated... as of today against Presbyterian! Today has been officially the longest day ever! I woke up around 5:30 am for our True Blue 5k, which turned out to be a HUGE success. If you ran, supported, or volunteered... thank you so much! It was a wonderful way to end our Well.I.Am week :) (Love you Justine!!) I had to then be at the field house at 11:30 for Southerns Finest, which is GSU's recruiting program. I got to meet 40 awesome guys today! Followed by kicking Presbyterians butt! 

I came home to find my roomie Megan Jones making these scarves she found on Pinterest. I fell in LOVE and kinda sorta made her make me one! She is going to be selling them for this freezing cold weather (ONLY $15), so if you would like one please contact her at: mj01312@georgiasouthern.edu 

So, thats about that for my Saturday. Nice and relaxing, except now I have to study :( Let it begin! I have a hectic week ahead of me filled with a project, a test, lots of paperwork, and work. I would not change a thing! SO happy right now!! I'm thanking someone above!!


Happy Saturday! 

Plentiful Pumpkin... who knew?

HEY HEY HEY!!

In honor of Fall, I thought I would do a post on PUMPKINS :) Aside from being a seasonal item at just about every home in America, pumpkins are PACKED with vitamins and nutrients! It is very low in calories while maintain its decadent taste at the same time. Packed with Vitamins A,E, and C with is and serves a antioxidant and does wonders for your face! 
For instance: With 7384 mg per 100 g, it is one of the vegetable in the cucurbitaceae family with highest levels ofvitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.


Next, we always say try and get as much color on your plate as you can! Well, I'm not sure how much more colorful a pumpkin could get! What causes this? Carotenoids !!! These help fight off free radicals in the body. They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.

Magnesium! Hmmm, something that A LOT of Americans are deficient in! So, lets toast up some pumpkins seeds and get some (YUMMY SNACK!!!) ! Pumpkin seeds are very high in magnesium which is essential for MANY biological functions. This is also essential for bone and teeth development! (Those my my toasted pumpkin seeds!!)

So heres a super easy and quick recipe complements of Pinterst: all you need are these two ingredients... you can makes them as cupcakes or as a cake. TOTALLY UP TO YOU. The pumpkin is what keep them moist! 

NO EGGS

NO WATER

NO OIL

Heres what mine looked like, well after a little cream cheese frosting!! :) I hope you enjoy!!

Heres Jordan and I's Pumpkins BTW!!

Enjoy Everyone!! Hey tomorrows friday! I'm going to the fair tonight! I hope everyone gets a chance to make it! Come see me at Kickboxing and AA tonight! 5:30 :) Good spirits and good health!! Love you guys! 

Brianna

A Cows Tale

Sustainability Week is in full blast as of today, hump day :) Hello all, Happy Wednesday!!! I hope everyone is having a great week! Last night I was blessed to meet and eat with the Director of Food Inc., Robert Kenner. The dinner was catered by our GSU catering and was all local and organic... it was nothing less less than a perfect dinner for our guest! Our table of 12 was filled with students and faculty from just about everywhere around campus, a well-rounded welcome for Mr.Kenner. As we ended our night with bananas foster, we laughed as he told us his most recent documentary was about online dating. Such a light-hearted man. We all went on to hear him talk about his film Food Inc. and how it changed the documentary industry... I had seen the film at least 4 times before I met him and I still was shocked to hear some of things he had to say!


Now if you have never seen or heard about the movie Food Inc., it will truly change the way you view your food and where it comes from.
These are the issues: 1.Find organic, local foods. 2. Kevins Law: Food borne Illnesses 3. Diabetes and Obesity 4. Putting Nutritional Labels on Restaurant Food 5. Factory Farming 6. Genetic Engineering 7. Pesticides 8. Farmer Work Protection 9. Enviromental Impact 10. Cloning 11. The Global Food Crisis


He emphasized more than ever to buy local! When you know where your food comes from you can not go wrong. Kenner says that food has become so centralized that before it one farmers beef was tainted, sent to the market and a consumer got sick, they would just never buy from him again. Now, it is so commercialized that one farmers meat could be sent out nation-wide and get hundreds if not thousands sick! This way, you have no idea where your food is coming.. So he made a point to try and buy local whenever you could. Also, it supports your local economy and you get to know your local farmers as well!


Corn was another hot topic of his. Corn is most of the most heavily subsidized products in the US. I have  not figured out why we dont subsidize fruits and veggies... but hey thats just me. Here's a list of what products contains corn. Please try and contain yourself.

Adhesives (glues, pastes, mucilages, gums, etc.) Aluminum Antibiotics (penicillin) Asbestos insulation Aspirin Automobiles (everything on wheels) xxx- cylinder heads xxx- ethanol - fuel & windshield washer fluid xxx- spark plugs xxx- synthetic rubber finishes xxx- tires Baby food Batteries, dry cell Beer Breakfast cereals Candies Canned vegetables Carbonated beverages Cheese spreads Chewing gum Chocolate products Coatings on wood, paper & metal Colour carrier in paper & textile, printing Corn chips Corn meal Cosmetics C.M.A. (calcium magnesium acetate) Crayon and chalk Degradable plastics Dessert powders Dextrose (intravenous solutions, icing sugar) Disposable diapers Dyes Edible oil Ethyl and butyl alcohol Explosives - firecrackers Finished leather Flour & grits

Frozen foods Fructose Fuel ethanol Gypsum wallboard Ink for stamping prices in stores Insecticides Instant coffee & tea Insulation, fibreglass James, jellies and preserves Ketchup Latex paint Leather tanning Licorice Livestock feed Malted products Margarine Mayonnaise Mustard, preparedPaper board, (corrugating, laminating, cardboard) Paper manufacturing Paper plates & Cups Peanut butter Pharmaceuticals - The Life Line of The Hospital Potato chips Rugs, carpets Salad dressings Shaving cream & lotions Shoe polish Soaps and cleaners Soft drinks Starch & glucose (over 40 types) Syrup Tacos, tortillas Textiles Toothpaste Wallpaper Wheat bread Whiskey Yogurts

I mean I don't know about you... but since when did toothpaste, mascara, licorice, and syrup have CORN in it? This is how it breaks down-- Corn is cheap stuff. Farmers can grow it for cheap, cheap, cheap. Corn can also be broken down into many different things such maldodextrin, sucralose, and everyones favorite these days HIGH FRUCTOSE CORN SYRUP!!! Which is found just about everywhere... turn your cookies or Yoplait yogurt around and you'll most likely see those 4 terrifying words :( Now of course we can not all be perfect and avoid this at all times, but its best to try and cut it out when possible!
HFCS has been classified generally recognized as safe by the U.S. Food and Drug Administration since 1976. Hmm, what exactly is "Generally recognizable" again... thanks FDA! WINNING.


Something that really bothered me was farmer work protection. My sociology class is also touching on this as well (were studying poverty and race right now). In the film it documented one particular town which was home to a LARGE SCALE pork slaughtering/distributing/all-in-one center. The (migrant) workers here were bused in from all different areas and worked all hours of the day. Keep in mind that this is not your typical work. These workers are dealing with swine... the remainings are getting caught under their fingernails, bacteria is rampant, and cuts are infected. The turnover rate for these workers is 100%!!!! But they fill the positions again, day in and day out.. because someone always needs a job and someone will always do that work. WIth the illegal status of the immigrants they are afraid to go to the authorities to A. Report the conditions B. Get their medical conditions taken care of. Its just all one big vicious cycle. But at the end of the day, with such little pay offered,  who is actually willing to do this work, other than the illegal immigrants?

This is just 3 of the issues...(not even in depth) if your interested, watch more of Food Inc.!!!!

Well, on a not so serious side haha Today Jordan and I carved Pumpkins :) and i teach kickboxing and awesome abs tomorrow at 5:30! come see me!!!

have a good night! 

Brianna

Smart Carbohydrates. Yes... CARBS!

Hello all and may I say HAPPY MONDAY! Recently, I bought this book Food Cures and was inspired to write this next blog! While sitting in the tire shop having my tire changed (Remember, it popped on the way down to Savannah!), I read about "The Smart Carbs- Foods for Fighting Flab and Insulin Resistance" and simply could not put it down. Why? How many times has your mom went on a Low-Carb diet? Or just simply cut every single carb out of her diet? Carbs have gotten the absolute worst reputation is the nutrition and diet world! But, what exactly is a carbohydrate?
Carbohydrate: compounds composed of carbon (C), oxyzen (O), and hydrogen (H), arranged as monosaccarides or multiples of monosaccarides (disaccharides, polysaccarides). In simple terms-- carbs provide ready fuel for your body and are the best source of energy for your brain!


The early 1990's came out with many low-carb diet books that blamed everything from flabby thighs to bulging hips on carbs. But, bashing all carbs never really made a lot of sense... when recent studies came out it proved that carbs are really like some of our healthy essential fats: Some are essential to a healthy diet and some should only be eaten for an occasional treat! It makes sense right? Whole grain bread and butterfingers can not be in same category! 


The Whole Truth:
Way back in the day (around the 17th century) is when then sophisticated milling techniques we know today came in to use. The "rich" were able to mill the coarse whole grains into fine white flour needed to bake into white bread, this was considered a luxury. The dark, grainy bread that the poor were eating was actually more nutritous and the rich were paying more for imperfection. When you strip away the bran(outer layer) and the germ(portion that helps sprout new plants) you are striping away many vital nutrients, such as B vitamins, trace minerals, and protein. When you buy white bread at the store, there is absolutely NO grains in this bread! Also, when you refine bread, you will remove the fiber.



Fiber: Natures Secret
Promote regularity through two types... it passes slowly through the stomach to the intestines which makes you feel fuller longer!


Soluble-- this stuff will turn into gel in your intestines. It will help pull cholesterol along as it moves through your body and helps prevent clogging arteries. Good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots).
Insoluble--It passes through our digestive system in close to its original form.Most of insoluble fibers come from the bran layers of cereal grains.


So, this is what i say to you... do not cut out all those beautiful carbohydrates! The whole grains, the fruits (fructose), dairys (lactose)... all are essential for your brain to function! Stay in good spirits and of course, good health!! LOVE YOU GUYS :)


oh, and hey mckenna lavery!

Brianna