Stacie Fitness Blog

Vitamin D: Are you getting an “F”?

Posted by: Stacie House "The Healthy Diva" on: December 5, 2009

Approximately 65%-85% of the American population is failing at getting enough Vitamin D, which is also known as the “sunshine vitamin”.  This nutrient very important to athletes and people who exercise.  Yet, to get enough vitamin D is particulary important to the general poplulation because of its connections to strong bones, immunity, and cancer prevention.   Vitamin D increases calcium absorption, so if Vitamin D levels are low then the body takes calcium from the bones; therefore, leading to osteoporosis or osteomalacia (Ricketts).  The production of T helper cells 1 cells increase when vitamin D levels are low and can cause the development of or worsening of autoimmune disease and inflammation, diabetes, infections, or multiple sclerosis.   Other health risks that are linked to deficiency include cardiovascular diseases, congnitive impairment, infections such as pneumonia and seasonal influenza, and cancers such as brease, ovarian, and endometrial.

 How much Vitamin D should I be getting you might ask.  The current Dietary Reference Intake for vitamin D suggests 200 IU per day for infants, children, and adults ages 19-50.  Adults who are ages 51-70 should get 400 IU per day, those 71 and older should get 600 IU per day.  New research results have lead some experts to recommend 400-1,000 for infants and children, 1,500-2,000 IU for teenagers and 2,000 IU for adults.

Vitamin D can come from various sources.  Vitamin D is present in the diet, but most of us get it from supplementation or the sun.  In order for your to get the recommended amount of vitamin D from the sun one would need at least 25 minutes of total-body exposure for 3-4 times a week.  People of color or dark-skinned people need 5-10 times that amount.  During the warmer times of the year you may be able to get close to that amount of sunlight, but during these colder months of the year its almost impossible.  Therefore, you can look to fatty fish, egg yolk, cod liver oil (use this only once a day because you could overdose on vitamin A), and liver.  You can also credit your consumption of milk, orange juice, some breads, and some cereals for giving you some of the needed vitamin D, but know that its not enough.

So after you are done reading this go add “get vitamin D” to your to-do list or grocery list!

Be fitabulous and get an “A” with your vitamin D.

Diabetes Myths

Posted by: Stacie House "The Healthy Diva" on: November 7, 2009

  1. Happy Diabetes Awareness Month!

I know many of you are generally healthy because you exercise and eat healthy.  However, you are not alone in this world so you may know someone who has diabetes or at risk for diabetes.  That is why this blog is dedicated to giving you basic information, and I will continue to speak about it periodically in my classes and in several upcoming November blogs. 

Myth: Diabetes is not that serious of a disease.

Fact: Diabetes causes more deaths a year than breast cancer and AIDS combined.  Two out of three people with diabetes die from heart disease or stroke.

 Myth: If you are overweight or obese, you will eventually develop type 2 diabetes.

Fact:  Being overweight is a risk factor for developing this disease, but other risk factors such as family history, ethnicity and age also play a role. Unfortunately, too many people disregard the other risk factors for diabetes and think that weight is the only risk factor for type 2 diabetes.  Most overweight people never develop type 2 diabetes, and many people with type 2 diabetes are at a normal weight or only moderately overweight. 

 Myth: Eating too much sugar causes diabetes. 

Fact: No, it does not.  Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of the disease; type 2 diabetes is caused by genetics and lifestyle factors.  Being overweight does increase your risk for developing type 2 diabetes, and a diet high in calories, whether from sugar or from fat, can contribute to weight gain.  If you have a history of diabetes in your family, eating a healthy meal plan and regular exercise are recommended to manage your weight.

Myth: People with diabetes can’t eat sweets or chocolate.

Fact: If eaten as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes.  They are no more “off limits” to people with diabetes than they are to people without diabetes. 

Come back for more Diabetes Awareness Month information treats!

Have a FITabulous day!

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Healthy Junk Food

Posted by: Stacie House "The Healthy Diva" on: October 27, 2009

I am dieting right now for an upcoming competition, but eating healthy/clean has become a hobby that I engage in year around.  Yet eating healthy can get boring and monotonous, so lately my imagination has opened me up to loving:

  • Imaginary cheeseburgers = a boca burger patty, ketschup, mustard, onions, fat free cheese, and tomatoes sandwiched between 2 layers of spinach leaves.
  • Imaginary potato chips/fries = sliced raw squash and zucchini that I gently heat in the microwave and proceed to dip in ketschup. 
  • Imaginary pizza = Pizza Bella from My Fit Foods (www.myfitfoods.com)

I haven’t come up with or run into an imaginary margarita or strawberry daquiri recipe, so until then red wine remains the only bad but good beverage I could possibly suggest to compliment my healthy junk food ideas.  So stay tuned for new antidotes and encourage others to share their’s with you or include them in the comments.

Be healthy AND happy!

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Fitness Adventures: Saturday Night Live & Sweaty

Posted by: Stacie House "The Healthy Diva" on: October 4, 2009

On a rainy Saturday night without your signficant other as you deal with your insomnia you should consider exercising more than your fingers scanning the tv looking for something to watch or your wrists as you turn the pages of your latest book or magazine.  You should go to the gym to watch tv or read. 

I was there from 11pm to 1am.  Telling from my experience tonight you won’t have to wait in line for a machine or be forced to get on a machine that is miles away from the tv that you want to watch.  Plus, you don’t have to worry about getting into a conversation with that you don’t want to have with someone on the neighboring machine.  Also, if you decide to use the sauna you don’t have to inhale the funk of 15 strangers,dodge sweat puddles, or hear unwanted chatter  because you are the only one in there.  Unfortunately, if you are a people watcher you don’t have the distinct joy of making fun of people in your mind  as you watch them invent exercises or almost fall off of cardio machines because there is only about 5 of you all in there.  Yet, you can substitute such mental stimulation with trying to guess why the other 5-10 people are there.  Just don’t be too harsh in your speculations because remember you too are among the “weirdos” living hot & sweaty at the gym on a Saturday night instead of somewhere else being hot & sweaty.  This is my sacrifice in order to be fit and look and live fabulous.

Truvia: Truly healthy and delicious

Posted by: Stacie House "The Healthy Diva" on: September 22, 2009

Hi!

The word for today: Truvia/Steviastevia-jpg

This may not be a new health find for many, but it was for me.  I was at the “regular” grocery store the other stocking up on a few items; one of which was Splenda.  Instead of  adding the noticeable yellow box in my basket I reach for what I notice as a new sweetner on the shelf.  Like most procrastinating health nuts I begin to read the label; despite my needing to get home to get ready to be to work on time. 

The box clearly reads “Nature’s Calorie-Free Sweetner”.  How often do see the words natural, calorie-free, and sweet together?  Therefore, I had to read on.  The side of the box explained how Truvia:

  • Comes from the stevia plant
  • Uses the element Rebiana from the leaves of the stevia plant
  • Processed by steeping dried stevia leaves in water(like making tea)
  • Includes Erythritrol(also found in fruits like grapes & pears), another natural sweetner that is extracted using natural processing

Like you may think when you switch products, I asked myself  “will this be nasty and end up being a wast of money?’

Splenda to me is like cheese to most of the population it makes everything good.  Therefore, I would carry it faithfully in my purse, gym bag, work bag, and glove compartment of my truck just in case I  go somewhere I need it.  However, I may be carrying small packages with a different label and name around now.  Yet, don’t ask me for any because with my luck that would be the day I don’t have any or its my last pack.

truvia2

So with that I’ll say I hope you go forth and BE  TRU-ly happy and healthy VIA good nutrition and exercise.

Doing the Do When its New

Posted by: Stacie House "The Healthy Diva" on: September 2, 2009

I am now an Aunt! After months of discussion, preparation, and anticipation my nephew finally arrived.  As with most major changes, attention to details like where, when, & how adjustments were going to have to made were done proactively.  After his arrival everyone was excited, and I anticipate we(the family) will continue to give our time, money, and energy to aid in his development into a successful adult.

On my way back to Houston I thought about all of this and wanted to communicated to you how changing or maintaining your health lifestyle can parallel such a common and rewarding event of an addition to a family. 

  1. We must take time to plan. Plan how we are going to make room for the healthy snacks and meals in our kitchen and refrigerator.  And the best way is to throw away the junk food to minimize clutter and temptation. 
  2. Its also critical to figure out when and where exercise will fit in our schedule.  Many people in my classes get up early for a 5:30 class that is close to their job to avoid traffic and to fit their workout in before the day gets hectic.  Others pack their gym clothes with them to work and go straight to their most conveniently located gym after work; this makes for an “all natural” and fully justified Happy Hour.
  3. How you will make the healthy changes I think is the most important.  We have all tried different ways to eat healthy and exercise more, so recognizing what works best for you is the most important.  If you tend to dread the workout and drag yourself through it then you should consider other ways to challenge your body; perhaps you go from cycling to running, walking to swimming, cardio to strength training, machines to classes.  By knowing and doing the form of physical activity you enjoy the most and then continuing to push yourself to a higher standard.  If being consistent with exercise is easy for you and healthy eating on a regular basis is your challenge(whether its because of time restraints or your tastebuds)you can try preparing large amounts of food on a Sunday to be prepared for the week.  Trying healthy meal preparation businesses like My Fit Foods(see www.myfitfoods.com)  could also be helpful because they make the food healthy and tasty in the recommended portion sizes. 

Just as the parents and family grow to learn what the baby likes and prefers they continue to repeat the behaviors and cultivate good habits for the sake of the child so should you in your healthy lifestyle change.  Be patient and strict with yourself in finding what works best for you(not for your coworker or cousin) and DO it…again and again.  If you don’t see your desired changes within a reasonable amount of time DO things differently.  With a fussy baby you change its diaper, you feed it, you change its position, and etc until he/she demonstrates a change;  DO the same for you. 

DO good for YOU! Exercise and eat healthy, so you can BE healthy, BE happy, and BE your best! You are Fit 2 BE Fabulous! Stay that way!

Eggs: White vs Yellow

Posted by: Stacie House "The Healthy Diva" on: August 1, 2009

eggAs you know I am often talking about eating, and in my morning class it never fails that I mention EGG WHITES.  Yet, you or I rarely have time to discuss the differences in egg whites and egg yolks(yellow).

 

Lets start from its nutritional basis:

Egg Yolks:

  • Calories: 55 cals
  • Fat: 4.5 g
  • Saturated Fat: 1.6g
  • Cholesterol: 210 mg
  • Protein: 2.7g

Egg Whites:

  • Calories: 17 cals
  • Fat: 0.1 g
  • Saturated Fat: 0.0 g
  • Cholesterol: 0.0 mg
  • Protein: 5 g

Research also shows that egg whites  also contain essential minerals including:
- Potassium
- Magnesium
- Calcium
- Phosphorus
- Copper
- Zinc
- Iron

Also,the egg white is also a good source of riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline.

What this means is that with eating egg whites we can eat more food with  less calories while we also benefit from various vitamins and minerals.  This also means that we are consuming less fat, which most people are trying to avoid having stored on their body for either health reasons or for more cosmetic purposes. They are also a great source of protein; a nutritional item that your body needs to make lean muscle and healthy hair and nails. Last but not least, the cholesterol that exists in the egg “yellow” is the major item because high cholesterol contributes to clogged arteries which can cause heart problems.  We exercise so we want to minimize our health problems as much as possible; we strive to stay Fit 2 LIVE Healthy!

By itself, the egg white has a very bland flavor which allows it to easily pick up the flavors of other foods such as peppers and onions, which are only a few items one might find in my egg whites.  They also blend well with egg beaters(the egg substitute) if you can’t get over the odd color and flavor of egg whites. 

Come close for some secrets I want you to also know:

Know that egg whites can be a little high in sodium so anyone with special sodium dietary restrictions should consult a physician before adding egg whites to their diet. Also, egg yolk are not completely unhealthy.  Therfore, adding 1 whole egg in order to get the egg yolk wouldn’t hurt because research indicates:

  • Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin.
  • They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • People who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.egg yolk

We all have different health & fitness goals, so I encourage you to find different ways to balance being healthy and fit with enjoying your life to the fullest.  Therefore, come back to www.fit2befab.com to find out more ways you can be FIT 2 BE, LOOK, and FEEL FABULOUS!

M&Ms: My Morning Post-workout snack

Posted by: Stacie House "The Healthy Diva" on: July 20, 2009

m&mpic1Research has numerous reasons why we should eat dark chocolate.  However, I have fused research studies with Stacie ideology to come up with why own reasons(justifications) on why its ok for me to eat Dark Chocolate M&Ms after my morning classes & workouts.

 

 

Dark chocolate is good for my heart. A small amount of it everyday can help keep my heart and cardiovascular system running well. Studies also show it:

  • Lowers Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.
  • Lowers Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10  percent.

Other Benefits of Dark Chocolate:

  • Stimulates endorphin production, which gives me a feeling of pleasure; therefore, enhancing the euphoria I feel after teaching a class or getting a good workout.
  • Contains serotonin, which acts as an anti-depressant; which I may need as I go forth to take on the world or watch the world happenings on the news after our workout.
  • It contains theobromine, caffeine and other substances which are stimulants. Therefore, keeping me revved up mentally & physically after the 5:30am workout on into the mid/late morning

Doesn’t Chocolate Have a lot of Fat?:

Here is some more good news — some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

  • Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
  • Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
  • Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

That means only 1/3 of the fat in dark chocolate is bad for you.

Take the Good with the Bad and Know:

1.  Balance the Calories:

This information doesn’t mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.

A serving size of Dark Chocoloate M&Ms contain 240 calories in its serving(small bag). If you eat a bag a day, you must balance those 240 calories by eating less at another meal, exercising, or eating a less M&Ms. The goal is to keep your total daily caloric intake the same.

2.  Taste the Chocolate:

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

3.  Pure is preferred:

We should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings; not M&Ms. Yet, avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate, but since I eat them in the morning I have the rest of the day to burn off all the bad stuff right?

Sources: Chocolate Manufacturers Association; Journal of the American Medical Association

Must Read:Fun Ways to Live Longer

Pilates History

Posted by: Stacie House "The Healthy Diva" on: July 12, 2009

Most people associate pilates with the video series and/or infomercial of Winsor Pilates.  However, pilates dates back to the early 1900s with a man named Joe Pilates.  Joseph Hubertus Pilates was a German man born in 1880 who dealt with his asthma, ricketts, and rheumatic fever by focusing on doing his best to stay physically fit; which included skiing, diving, gymnastics, yoga, and boxing.  While interning during World War 1 Pilates assembled springs above hospital beds as an effort to rehabilitate patients while they laid on their backs; the setup eventually evolved into one of the main pieces of equipment in Pilates called the cadillac. 

 

After immigrating to the United States in 1923, Joe Pilates settled in New York City, where he opened a studio that focused on training and rehabilitating professional dancers.  His students included Ballet master George Balanchine and modern dance great Martha Graham.

Pilates started his rehabilitation method with first developing a series of mat exercises designed to build abdominal strength and total body control.  He later expanded by building various pieces of equipment that enhanced his original methods.  The creation of equipment was motivated by his desired to replace himself as a spotter for his clients.  The contraptions, which resemble medieval torture devices, were made of wood and metal piping and used various pulleys, straps, bars,boxes,and springs.  The main philosophy was that the new fitness regimen would foster uniform body development, improve bad postures, restore physical vitality, exercise the mind, and enhance one’s spirituality.

Since its origination, Joe Pilates developed over 500 exercises.  The regimen was  initially called Contrology, but has come to be known as Pilates.  Joe Pilates died at age 87 in 1967 in New York, but his legacy continues as one various fitness disciplines that one can benefit from today.

If you know more about Pilates as a discipline please share it with me.  If you have a testimony as to how you have benefited from taking Pilates classes, not necessarily mine, I would love to hear your story because I plan to write an article on all the exercise methods you can find in a gym and their benefits.

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Product of Procrastination

Posted by: Stacie House "The Healthy Diva" on: June 13, 2009

Hey!

I just wanted to take my lesson for today and share with others.  Don’t put off running or exercising outside in the morning for doing an inside task that you can do in the afternoon.  I put off my goal of running 6 miles (I’m not a fan a running if you didn’t know) to wash clothes and straighten up the house.  Now its noon and I’m almost done washing, but now I still have “run” on my to do list.  And noon in Houston in June is nothing like 8am.  However, the 8am temperature and 12pm temperature in Houston are about the same in July and August. Regardless, diligence with discipline and determination are the same anyday and at anytime.  Thus, I will persevere and reach this short term goal for the sake of the long term goal…to be Forever FITABULOUS!

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