Diet VS Exercise!

For all those out gym rats out there who think you can exercise off a bad diet, you may need to rethink that strategy :) The average 30-45 minute exercise session burns roughly 300 calories. You can't even burn off a child size happy meal with that. A child's happy meal is 640 calories. For the average overweight person, they are eating a lot more than a happy meal to cause their current condition. Even if they exercise every day for 45 min, they won't even come close to burning off the calories to make up for the bad eating habits. Let's say that is the only bad thing they ate that day (above their maintenance calorie level), and they burned their 300 calories thru exercise. There are still 340 calories left that did not get burned off. If you did that every day that would be 10,200 extra calories or 2.9 lbs gained in a month. And that is for nothing more than a happy meal. Something to think about! Here is a funny but very perfect video to demonstrate this :) Enjoy!

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Photo courtesy of World of Mysteries.

I was just reading an article over at World of Mysteries. They show all of the popular drinks from Vitamin Water to Rockstar to Starbucks. Along with many of the favorite drinks at fast food restaurants. The kicker is they have pictures of the drinks with an example of their sugar equivalent along side them!!! HOLY CRAP!! That really puts things into perspective :) Click here to see the article: http://worldmysteries9.blogspot.com/2010/05/harmful-drinks-in-america.html.

Had a great free day yesterday, and am back on track to day! The sun is out, and supposed to get even warmer from here on out. Just got back from a walk around the lake, and will probably go play volleyball at the park a little later.... have a great holiday weekend!

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Things have stayed the same for the last 2 days which is great! TOM still not here but cramps and other tell tale signs have started to show. I usually gain about +2.8 the day before or the morning of, so we will see if that is the case this time. I am so happy the sun has been out for the past couple days. It really makes a difference in how I feel. I have had 3 days off which has been soooo nice to get stuff done. But, I will be working the next 5 days straight to make up for it :) I would like to share this video with you. It is a doctor giving a conference on Sugar: The Bitter Truth. It is 1.5 hours long, but I was glued to my seat the whole time. It really shows the concepts about how sugar/carbs and not fat are the enemy and if you have children you must watch. The things he demonstrates are mind boggling. Especially when you get to see how the end results of feeding your kids that HFCS laden fast food is an exact duplicate of drinking a beer! Unbelievable. I know its long, but so worth your time. Happy Day to you all! Here was yesterday:

This pretty much says it all.....

I absolutely LOVE this. Please take the time to listen all the way thru. You won't regret it. Make sure you have the your speakers on with the sound up! Enjoy :)

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Back on track! I followed my program yesterday, cut the carbs and lost the 1.4 I gained over the weekend :) So in one week I lost 4.6 lbs overall, including one cheat day and one day to lose the cheat gain. I LOVE IT!! I walked for one hour around Daybreak lake in the sunshine :) I read another excellent article yesterday in the May issue of Scientific American regarding more studies showing how wrong the low fat high carb theory is for us. These studies have shown that saturated fat has no impact on heart disease and in fact that carbs are what the culprit is. Please take time and read it if you get a chance! When I was considering joining Crossfit Draper, they have a nutrition program they follow. I laughed, as it is EXACTLY the program I follow now. Here are the "Rules" from their website:

RULES

• This is a “Diet” that will hopefully improve your lifestyle. All of us trainers have read and tried many different “Diets” throughout the years and we collaboratively have again found some simple truths. Here are the rules: 1. Any and allvegetables are welcome. including green beans (technically a bean/legume) Any and all meats are welcome. You may also have deli meat if there is no sugar in the top five ingredients. You may also have jerky. You can eat them as you see fit. You are welcome to eat any fruits, nuts and seeds. Local honey is fine and agave nectar is fine. 2. Protein Shakes are welcome. In fact we recommend them for the in between times and they can help curb the cravings. For this challenge we are going to say Top Form Whey Protein, is the recommended. You can order it from Hillari. It cannot be a “Meal Replacement Supplement” (because of the sugar) Protein only! 3. Dairy is okay, as long as there is no sugar added. So yes you can eat eggs, cheese, yogurt, sour cream, cottage cheese, or whatever. As long as there is no sugar added! 4. NO Grains! This includes Wheat, Rye, Barley, Corn, Rice, and Millet, Quinoa and Buckwheat and White potatoes, sweet potatoes, yams. (the exception is Oatmeal!) 5. NO SUGAR of course this includes cane sugar, splenda, sweet n low, sugar alcohol, high fructose corn syrup, or anything else you might think up a way of cheating this. 6. No Alcohol. Of course you can have any and all of these things during the one hour you get free per week. You may also have gum.

Here is my day yesterday:

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Up slightly at +0.2 above LIW! Can't believe how stable it has become. I did some baking yesterday, so I thought I might be in trouble :) Today I have to work my last day for the chiropractor and then will try to get my weights workout in later this afternoon.

I also read a really good article on how the current information about the "low fat, high carb" recommendations are finally being proven to be false. It can be found at: http://www.slate.com/id/2248754

There is also a study out by Princeton that proves that high fructose corn syrup causes more weight gain than other sugars across the board!

It is: http://www.princeton.edu/main/news/archive/S26/91/22K07/

Let me know what you think! Good stuff!

Here is what I ate today:

1 egg + 3 whites, bacon and 1/2oz cheddar

1/2 apple

ezekiel english muffin with cc and fruit spread

1/2 jerky stick, 1/2 string cheese, nut cluster

cottage cheese, 1/2 diced apple

6oz broccoli, ranch

2 mini zucchini choc chip muffins

1/2 jerky stick, 1/2 string cheese, nut cluster

double double protein style, diet coke, 1/2 apple

mini choc muffin with cc

1/2 serving of coco crack with coconut flakes

Did my weights workout late!! Got done at 9pm. Always so nice to know that my hot tub is waiting for me when I get done :)