Nutrition Tips: How Much Sugar Is Too Much?

Hello.  My name is Breann and I have a sweet tooth.  It really is my struggle when it comes to eating healthy.  I love candy!  And cakes!  And ice cream!  Luckily, my meal prepping strategy and discipline in grocery shopping allow me to avoid eating too much of this stuff.  I still fall victim to random "cake days" at work or slip a brownie or two at a corporate reception.  And I also sometimes incorporate a little cheat like an ice cream sandwich or frozen yogurt into my diet.  But generally, I am pretty behaved.

But the question remains, how much sugar SHOULD I be eating in a day?  When I do my research on sugar intake and bodybuilding, I start to see some discouraging information.  Information like, no sugar should be consumed.  Not even fresh fruits.  Now that is a bit extreme... fruit is low calorie and healthy.  But the fact remains that fruit is packed with fructose, a sugar.  Sugar = carbs.  And carbs = fat when you don't burn them.  So sugar consumption is tricky, especially if you have specific bodybuilding or fitness goals.

I recently came across an article on the web about daily intake of sugar and what the appropriate amount should be (link to full article).  According to the American Heart Association (AHA), the maximum amount of sugar you should eat in a day is as follows:

• Men:  150 calories per day (37.5 grams or 9 teaspoons)
• Women:   100 calories per day (25 grams or 6 teaspoons)

To quantify that, a 12 ounce can of Coke contains 39 grams of sugar.  A 20 ounce bottle of Coke contains a whopping 62 grams of sugar.  So you can clearly see how just one soda per day would easily exceed your daily sugar budget!  

Now, for those of you thinking fruit would be much less, think again.  And this is where I was truly surprised.  One medium banana contains 14 grams of sugar.  One medium apple contains 19 grams of sugar. An apple a day may keep the doctor away.  But two pieces of fruit per day is bad per the AHA!  

Before I continue, let me say that I eat at least two servings of fruit per day because I love fruit.  And I'm not willing to give it up.  But, I like to be informed so it's good to know what I'm putting in my body and how it could affect me.  And I do take into consideration my sugar and carb intake each day to keep them around 40% of my total calorie intake.  At the end of the day, the key is that natural sugar (i.e. fruit) is always going to be 10 times better than added sugar (i.e. granulated sugar in cakes, etc.).  So my suggestion is to be conservative on sugar intake, and try to keep it natural.  Added sugars should be consumed in moderation, like during holidays or special occasions.  But normally, I would avoid candy, baked goods, fruit juices, sugary sports drinks, and anything else that is very high in sugar.  

Notice how I said avoid, not replace.  Artificial sweeteners are worse than the real thing, avoid those at all costs!! (read my post on this subject here)

Nutrition Tips: Meal Prep Sunday (2.16.14)

Well hello there!  Thank you all for remaining patient during my slight winter season hiatus.  Many of you know the winter season has been extremely busy for me (auditor busy season), but I am back and ready to get to it.  Before I jump into this blog post, let me provide a quick update on my fitness and nutrition status:

1. I've mentioned this to many of you, but I have not been in the gym like I used to.  No time!
2. I have managed to maintain through football practice and games during the winter season.
3. Nutrition has been a struggle.  I have admittedly indulged a bit, but I've also maintained a generally healthy breakfast and lunch routine.  
4. I have my first 5K coming up in April, so I need to start training for that.
5. Spring football season starts soon, and busy season ends, which should help me get back on track.

I think you now see that I too am human and struggle to stay motivated.  Fitness is a journey.  But I am re-dedicating myself to the challenge and hopefully I'll inspire some of you through the process.  Okay, let's get to it!  

One of the most popular requests I get is to share my meal prepping strategy.  Here is a dose, with more to come.  As always, if you have any questions, leave me a comment or e-mail me: gurlfit@yahoo.com.

I am still a HUGE fan of cooking once for the entire week on Sunday.  It gives me more time during the week for other things, since I'm not in the kitchen every night.  Not to mention, I eat healthier because I can control macros and portions (see my previous article on this).  This Sunday, I decided to make a ton of SALMON!  It's full of good fats (i.e. omegas) and protein, and it's delicious.  I paired it with one of two different kinds of veggies and brown rice, which gives me the 40 : 30 : 30 (carbs : protein : fat) macro ratio I aim for.  Here is the grocery list:

- 2 lbs of fresh salmon (I bought two huge 1 lb. filets / enough for 6 servings)
- 2 bunches of kale
- 1 bag of Bird's Eye Asian Blend Steamfresh vegetables (I ran out of kale)
- 1.5 cups brown rice (makes 3 cups cooked)

- minced garlic

- sea salt
- Mrs. Dash seasoning
- cajun seasoning
- olive oil
- non-stick cooking spray

Directions

Salmon

1. Place 2 tablespoons of olive oil in a fry pan and heat at medium heat
2. Season the front side (non-skin side) of one 1 lb. salmon filet with sea salt and place face down in frying pan
3. Season the back side (skin side) of the salmon with sea salt
4. Cook on the front side for 5 - 7 minutes, then flip and cook on skin side for 7 - 9 minutes (make sure skin is crispy)
5. Remove from pan

* If you have smaller filets of salmon, that is fine.  Adjust cooking time accordingly*

Kale

1. For each bunch of kale, tear the leaves from the stem and tear into smaller pieces with your hands
2. Discard the thicker stems and place all the torn kale into a colander
3. Rinse the kale very well (be careful to get into the folds of the leaves)
4. Place two tablespoons of olive oil in a large sauce pot and heat on medium heat
5. Place a generous heap of minced garlic in to the sauce pot and saute until the garlic is golden brown (this will only take a minute or so, be careful not to burn it)
6. Add three cups of water to the sauce pot to de-glaze the garlic.  Scrape the bottom of the pot to ensure no garlic is stuck to the bottom of the pot
7. Add sea salt to the water and turn the stove heat up to medium-high
8. Place your kale into the sauce pot and cover the pot with a lid
9. Allow the kale to cook for 15 - 20 minutes until it is tender and turns a deep green color

Asian Blend Veggies

1. Follow the instructions on the package to microwave the veggies.  I didn't have enough kale so I needed a bag of these to complete two salmon dinners.  Poor planning!  But these veggies are actually good.  Well seasoned, and I eat them when I am cooking on the fly.

Rice

1. Boil 3 cups of water in a medium sauce pan
2. Once boiling, add brown rice, reduce heat, cover, and simmer until water evaporates
3. Check and make sure rice is tender (should yield ~3 cups brown rice)

Meals

Four of these:  1/2 cup brown rice + 5.5 oz. salmon (1/3 lb) + 1 cup kale
Two of these:  1/2 cup brown rice + 5.5 oz. salmon (1/3 lb) + 1/2 bag of Asian Blend veggies

Macros (approximate): 450 calories: 32.9g carbs, 45.9g protein, 13.5g fat (42% : 30% : 28%)

VERY EASY... This is literally a thrown together meal, but well planned from a nutrition perspective.  And quick to prepare.  One note -- I choose to eat alot of salmon at a time, but feel free to reduce the protein portion if you are looking to reduce calories.  Another variation is to eat sweet potato instead of brown rice, which can reduce calories even further.  Use an app such as Lose It! (my favorite fitness app) to build out the meal and get the calorie count right for you.

Holiday Season Looming? Three Keys to Success in Avoiding the Holiday Bulge

I'm back!  To my readers, thank you for your patience during my brief hiatus.  I took some much-needed personal time to refocus, recharge and travel (these are three things I highly recommend you also do every once in a while to promote your mental and physical health and wellness).  During this time, I'll confess I went a bit easy on the workout regimen and diet, although I still prepped my meals, ate consciously, and played flag football at least twice a week. But now I am back and ready to get back down to business.  

The leaves are changing colors, the mornings are getting colder, and the nights are arriving earlier.  So you know what that means... THE HOLIDAY SEASON IS UPON US!  I personally love the holiday season, but this is definitely a love/hate relationship.  While I live for the food, gift-giving and family time, I recognize the challenges this time of year also brings.  For one, I eat a ton more.  I also tend to exercise less because of the holiday time, televised football and basketball games, colder weather and shorter days, and of course all of the eating.  The holidays are a big weight-gaining time for many people, which explains why the most common New Years Resolution is "to work out more and lose weight". 

During the holidays, my goal is not to get lean and lose weight, per say.  Instead, my goal is to maintain my weight and fitness without losing out on holiday festivities (and of course, the meals).  I enjoy the food and the football too much to miss it, and I'm comfortable with that.  Look, I'm a realist, and reality is I am not going to be able to say no to Thanksgiving dinner and Christmas feast, not going to happen!  (Note: If you are looking for someone to suggest you starve yourself through Thanksgiving and the new year in the name of weight loss, then this is not the blog post for you).  But... I can still be sensible and not get too crazy or give up exercising.  I can also use the time in between each holiday to get back on track.

Thus, to set myself up for success, I have adopted a strategy. After all, those who fail to plan plan to fail.  I call them my "Three Keys to Success in Avoiding the Holiday Bulge" and here they are:

1. Go hard until Thanksgiving:  Until Thanksgiving Day, I get very strict on my diet and exercise regimen to lose as much weight as possible.  This means doing all of the things we've talked about -- eating clean, prepping meals for the week, eating 5 - 6 smaller meals per day to boost metabolism, doing intense cardio 2 - 3 times per week and weight training 3 - 4 times per week, drinking a lot of water, and avoiding alcohol.
2. Go ahead and splurge, but not EVERY day:  Thanksgiving Feast is my favorite.  In my family, we have ham AND turkey, our secret recipe meat stuffing, macaroni and cheese, pie, and a ton of other things.  Unless you have a family of health nuts, or you plan on skipping out on your Thanksgiving plate, overeating on Thanksgiving is inevitable.  To me, this is my cheat meal. But the day after, I am back in the gym to get back on track until Christmas.  The same with Christmas -- I use the week before New Years to get back on track.
3. Get active with the family:  Find ways to incorporate physical activity in to your holiday festivities. The weather can make this one tricky, but finding ways to get active with your family is a great idea for the holidays. In my family, for Thanksgiving, we typically go outside and throw the football which is really fun.  For Christmas, since my brother and cousins are home, we'll often go play indoor basketball or workout together which is also a great idea.

Not rocket science, but pretty important.  Why would you spend two months gaining a bunch of weight that will take you a year or longer to lose?  You can still enjoy yourself, but in  moderation, and with a plan.  Just a thought.

Are You Eating Enough Fruits and Veggies?

Hello my friends!  This morning, I received an e-mail kicking off a fitness and nutrition campaign at my job.  We are being asked to pick a personal challenge from a list and pursue that goal throughout the month of September.  One of those personal challenges is centered around consuming the recommended amount of fruits and veggies each day.  In reading this, I asked myself...

"What IS the recommended amount of fruits and veggies that I should be eating on a daily basis?"  

I realized I really didn't know!  Of course, I remember learning 3 - 5 servings back in grade school, but I can't say that I have corroborated that in the past 10 years.  I asked a friend who told me 6 - 8, which was a big difference.  So... off to google.com I went to do some research.  What I found was a calculator developed by the Center for Disease Control (CDC) that can be used to quickly calculate how many servings of fruits and veggies you need per day, based on your age, gender, and activity level.  They also have a handy chart that helps you figure out what a serving size is for different fruit and veggie types.

Here's the link:  http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html

I found that I need 2.5 servings (1 serving = 1 cup) of veggies, and 2 cups of fruits per day.  I actually am pretty close to that!  I have fruit for morning and afternoon snacks, and a cup of veggies with lunch and dinner.  I am going to figure out a way to bump up veggies a little bit, but pretty good.  Just another step in educating myself while also keeping you all informed!

Nutrition Tips: Cook ONCE for the ENTIRE Week!

Last night, I had an epiphany.  I was watching Basketball Wives (don't judge) and cooking my clean meals for the week, when it dawned on me, "I've never written on my blog about this!"  So today, I'm fixing that.  I've written more than once about how critical it is for me to eat at home, and plan my meals.  It is impossible for me to eat "out" and still watch my calories, sodium, etc.  I would have to sacrifice something, skip a meal, you name it, to stick to my meal plan.  So, I try to eat at home, where I can control how my food is prepared.  But, for the working woman (or man), eating out is often for convenience too, not just for pleasure.  The fact is, I am so busy with LIFE, it's a task to cook a full meal every night.  To save time, I end up cutting corners, microwaving vegetables, eating cereal, or eating snack foods.

But I have a solution to this!  Instead of cooking every weeknight, what I try to do is spend an hour or two on Sunday preparing my meals for the week.  This is not my own idea -- it is borrowed -- but IT WORKS!  By sacrificing two hours on my Sunday evening, I save way more time on the back end.  I also avoid the chore of figuring out what I am going to eat every evening.  Now, I am by no means self-proclaiming myself as "Chef BoyarBRE"... but the meals I prepped last night look pretty darn tasty, if I do say so myself.  And the best part is, they are 100% CLEAN!

So, what do I typically cook?  Well, I try to maintain a good ratio of carbs : protein : fat (40 : 30 : 30 for those who follow my blog). I think the easiest thing is for me to share the grocery list from yesterday, and the meals I created from it.  Just a reminder -- This is a four day work week because of Labor Day, so my list is a bit smaller than normal:

Grocery List
- 3 large skinless chicken breasts (~8 oz. per breast)
- 1/4 cup panko Italian bread crumbs
- 1 egg
- 1 large piece of salmon (~8 oz. filet)
- 2 zucchini
- 2 yellow squash
- 1 lb. bag of baby carrots
- fresh green beans (2 large handfuls)
- 2 cups brown rice
- sea salt
- Mrs. Dash seasoning
- cajun seasoning
- olive oil
- coconut oil
- non-stick cooking spray

Directions

Meat

1. Preheat oven to 375 degrees
2. Line baking sheet with foil and spray generously with cooking spray
3. Beat the egg in a bowl, and place breadcrumbs in a plastic bag
4. Take one chicken breast, coat in egg, and toss in plastic bag to coat with bread crumbs
5. Place coated chicken breast in pan and bake for 25 minutes until cooked
6. Heat frying pan on stove at medium heat with a tablespoon of olive oil
7. Season remaining two chicken breasts (I use Mrs. Dash and sea salt)
8. Place in frying pan, cover, and cook ~6 - 8 minutes on each side until cooked
9. Wipe frying pan and replace olive oil (reheat to medium heat)
10. Season salmon filet (I use cajun seasoning)
11. Place in frying pan, cover, and cook ~4 minutes on each side until cooked

Vegetables

1. Cut zucchini and squash into 1/4 inch slices
2. Heat frying pan on stove at medium heat with tablespoon of olive oil and tablespoon of coconut oil
3. Place sliced zucchini and squash into frying pan and cover
4. Sautee until the zucchini and squash are soft (~15 minutes)
5. While zucchini and squash are cooking, prep green beans (snap off stem edges)
6. Remove cooked zucchini and squash, and place green beans into frying pan
7. Cover and sautee until green beans are soft (~15 minutes)
8. Remove cooked green beans and rinse out frying pan
9. Add 1 cup of water and place carrots in pan
10. Cover and simmer until carrots are soft (~20 minutes)

Rice

1. Boil 4 cups of water in a medium pan
2. Once boiling, add brown rice, reduce heat, cover, and simmer until water evaporates
3. Check and make sure rice is tender (should yield ~4 cups brown rice)

Meals
Lunch #1:  1/2 cup brown rice + 4 oz. pan-roasted chicken (1/2 chicken breast) + 1/2 prepared zucchini & squash
Dinner #1:  1/2 cup brown rice + 4 oz. salmon (1/2 salmon filet) + 1/2 prepared green beans
Lunch #2:  1/2 cup brown rice + 4 oz. oven-fried chicken (1/2 chicken breast) + 1/2 prepared zucchini & squash
Dinner #2:  1/2 cup brown rice + 4 oz.  pan-roasted chicken (1/2 chicken breast) + 1/2 prepared carrots
Lunch #3:  1/2 cup brown rice + 4 oz.  pan-roasted chicken (1/2 chicken breast) + 1/2 prepared zucchini & squash
Dinner #3:  1/2 cup brown rice + 4 oz. salmon (1/2 chicken breast) + 1/2 prepared carrots
Lunch #4:  1/2 cup brown rice + 4 oz. pan-roastedchicken (1/2 chicken breast) + 1/2 prepared green beans
Dinner #4:  1/2 cup brown rice + 4 oz. oven-fried chicken (1/2 chicken breast) + 1/2 prepared zucchini & squash

There you have it!  My meals aren't very fancy, but they work for me.  Of course, I have friends who get a bit more creative.  Some use shrimp and other types of seafood, make stews and soups, or incorporate veggies like kale, sweet potatoes, spinach, tomatoes, etc.  The key is to plan!  Plan, plan, plan!  It's essential.  Each of my meals yields ~300 calories, which is perfect for a 5 - 6 meal per day meal plan.  It only took me ~90 minutes to do the above this week, and I've saved all meal prep time during the week because of it.  For breakfast, I'm eating yogurt and oatmeal bars right now, so no preparation needed for breakfast either.  And snacks are fruit (peaches, grapes, berries, etc) and peanut butter or granola.  

How To Avoid "Plateau"-ing in Your Exercise Routine

pla.teau (v)

/pla'to/

To reach a state of little or no change after a time of activity or progress. Every article I write is inspired by my current state-of-being in some way. And this post is no different. The past couple of weeks, I've been feeling a bit uninspired in my exercise routine. Admittedly, I haven't been feeling as compelled to go to the gym as I once did, and when I did go, I didn't have very good workouts by my standards. In times like these, I do tend to focus more on my nutrition to avoid weight gain, but from a muscle-gaining perspective, that won't happen if I don't take my butt to a gym and pump some iron. This kind of "crossroad" means it's time to add some variation to my workouts! To re-fuel and re-inspire, I take a look at my workout routine and identify areas where I can switch things up a bit. Variation not only gets me excited to workout again, but it shocks my muscles and stimulates new growth to ensure I'm physically progressing as well. For the latter reason (even for those who absolutely love working out all the time and NEVER experience lows...yea right), adding variation into your routine is extremely important in progressing instead of plateauing. So, how does one add variation? What does that mean? Well, here are a few techniques I use to add variation to my workout routine... 1. "Reverse Reps" This is when you alter the way you actually lift the weight. Think about performing a simple bicep curl. Usually, you begin with arm down by your side, with the bicep muscle relaxed. To begin the curl, you increase tension in your bicep muscle and curl your arm up, then release and place your arm by down by your side. And that's one rep. A "reverse rep" alters the way you perform the rep. Instead of the typical bicep curl, you would increase the speed of the first part of the set, curling your arm very quickly in an explosive motion. But as you release the curl, you would do so much more slowly, continuing to squeeze your bicep and control the pace of lowering your arm back down to your side. This "reverse" motion will stimulate your muscle fibers and trick your muscles into thinking you are performing an entirely different routine. Add throughout your routine. 2. "Drop Sets" A drop set is another way to change the way you perform a set of your preferred exercise. Let's use leg extensions as an example this time. Typically, when you perform a set of leg extensions, you add on enough weight to do 8-12 reps, bang out the set, and then rest for 30 seconds until your next set. For a drop set, after completing that 8-12 rep set, you would immediately "drop" the weight down to a lighter weight and go right into another set of 8-12, with no rest in between. You could even drop the weight again for a third immediate set at even lighter weight. This will completely exhaust your muscle and ensure you've hit every muscle fiber. A great way for muscle gains! I recommend only performing a drop set as your last set of each exercise (Ex: I perform four sets of leg extensions, and my fourth set is the drop set). 3.  Adding in New Exercises Every so often, you will also need to add in completely new exercises to your routines. For my leg workouts, every six months or so, I'll add a new workout to my leg routine. Currently, I am adding in front squats to the very beginning of my workout to warm up my quads, glutes and hamstrings. Front squats are tricky, but they are a good way to work your legs and core. The position of the squat bar on your chest instead of your neck/shoulders forces good posture and requires a solid abdominal pose to complete successfully. 4.  Higher Rep, Lower Weight Sets This is when you lift less weight then you typically do, but perform a higher number of reps. Think of a chest fly. Instead of pushing the weight up as high as possible for an 8-12 rep set, you would decrease the weight and complete a set of 25-30. This stimulates the muscles in a different way, improving muscle endurance instead of sheet strength. Higher reps also increase the calories burned during your workout, so this type of variation is good if you are looking to cut fat. I typically perform one week of higher rep, lower weight workouts every three months or so. This list is by no means exhaustive, but hopefully it gets your mental juices flowing. The important thing is to be creative, instead of repetitive, in your exercise approach. Good luck!

Healthy Meal Planning! (What I'm Eating These Days...)

Hola!  It's been a couple of weeks (took a vacation, catching up on work, yada yada yada...) but today I'm feeling inspired to share my approach to healthy meal planning.  What I'm hoping is this will help some of y'all keep those calories in check while giving your metabolism a kick in the butt.  If you are like me, you are either...

1. getting older and worrying about gaining weight...
2. afraid of preventable diseases and health ailments...
3. wanting to get lean and lose some fat...
4. concerned about having a balanced, nutritious diet...
5. or... ALL OF THE ABOVE!!

I personally think about all of these, and nutrition and activity are the two biggest factors that can determine whether or not you are successful in avoiding one or more of the above pitfalls of aging.  And to me, nutrition is by far the more difficult and challenging concept to master.  Even as I write this article, I'm painfully aware of my inability to stay on track with my eating ALL OF THE TIME.   With that said, here is some detail on my meal planning!

First things first.  PORTION CONTROL!  Here are some general rules of thumb...

     * 1 teaspoon = the tip of your thumb to the first joint
     * 3 ounces of meat = a deck of cards (or a fist)
     * 1 cup of pasta = a tennis ball
     * 1/2 cup of veggies = a lightbulb
     * 1 1/2 ounces cheese = three dominoes

Ok, so now on to the meal plan.  I've mentioned this before, but I strive for a 40% carb - 30% fat - 30% protein diet.  I also aim for 25g of carbs per day, and ample fruits and veggies.  It's not just calories that are important, but content and timing as well.  Here is what I eat on a typical day...

Breakfast (7AM)
In General:  I try to eat my carbs in the morning because I have all day to burn them off (P.S. Carbs at night are the devil).
Meal:  2 cups Multigrain Cheerios + 1/2 cup skim milk
Calories:  331 calories

Snack (10AM)
In General:  Snacks are metabolism joggers.  It's like feeding a fire with fresh wood to keep it burning.
Meal:  1 cup grapes + 8 oz. Odwalla Superfood juice
Calories:  192 calories

Lunch (12PM)
In General:  Lunch is important, and I try to get a good mix of protein and carbs.  More carbs on workout days.
Meal:  Salad (3 cups romaine lettuce + 3 oz. turkey breast + 1/4 cup shredded cheese + 1/2 cucumber (sliced) + 1 handful olives + 2 tbs. light balsamic dressing) + 1 apple
Calories:  355 calories

Snack (3PM)
In General:  Another metabolism jogger...
Meal:  1 pack Bevita Breakfast cookies
Calories:  220 calories

Pre Workout (5PM)
In General:  I need carbs to energize my workout, but just a little. 
Meal:  1 pack Nature Valley Granola Thin (peanut butter flavor)
Calories:  90 calories

Post Workout (7PM)
In General:  After a workout, you need protein to feed your muscles and aid in recovery. 
Meal:  1 scoop Gold Standard Natural Vanilla Whey Protein + water
Calories:  130 calories

Dinner (8PM)
In General:  Last meal of the day, so I try to avoid carbs and stick to the protein and veggies.
Meal:  6 oz. grilled salmon or chicken + 1 cup veggies
Calories:  360 calories

DAILY TOTAL:  1,678 calories (41% carb - 28% fat - 31% protein)

That's it!  I model my days just like this, with some variation.  For breakfast, instead of cereal, I may do egg whites, turkey sausage, and wheat toast.  Or a smoothie.  But the calories are ~300.  For lunch, I may do a sandwich, but again, calories still around ~350.  Dinner maybe a homemade soup or chili, but still very low on carbs.  

TIP:  The key is the PLANNING.  When I fail to go grocery shopping or make my lunch the night before, that's when I go wrong.  Things like Subway are good for a fill in, but the sodium content is too high for daily consumption.  And it's impossible to control calories when you go out for meals.  That's my opinion, so I try to limit eating out when I'm serious about my nutrition.