I love you with chocolate!

With the winter holidays in the near past and Valentine's Day just around the corner, I really began to wonder why the heck we use food (and mostly sweets) to show our affection for others.

I did some research on the history of giving sweets to your "sweet" and here's what I came up with.  2000 years ago, when Chocolate was first discovered in Latin America, it became evident to the rulers of that time, that it was an aphrodisiac.  (later discovered that the chemical phenylethylamine in chocolate is linked to feelings of excitement, attraction, and even pleasure!)  Well, you can now draw the conclusion of how this got all hooked up with Valentine's Day!

But what about all the Christmas Cookies and Pies we eat in November and December?  Evidently candies and cookies were once used as Christmas ornaments, and candy canes were given to children to keep them quiet during ceremonies.  We know the history of feasts and harvests - but what about brownies, rice crispy treats, fudge and cookies?  And why do we feel the need to give these items to each other as gifts?

Here's what bothers me about the "tradition" of baked goods around holidays (and candy around Valentine's Day and Easter).  It is a fact that more than a third of all adults and 20% of all children in the US are obese.  Almost 10% of the entire population in the US already has diabetes (that's almost 26 million people) - and, there are another 7.0 million people with "undiagnosed" diabetes and another 79 million people considered "pre-diabetic."  Epidemic?  I think so.

Yet, with all of this - and more diseases and illness - all related to unstable blood sugar, we still insist on giving each other sweets to signify love and affection.  To me - it seems to give an overweight person a batch of brownies is pretty darn close to giving a bottle of wine to an alcoholic.  

There are SOOOOO many other things to give people as gifts.  And the act of making something homemade - like baking - can be satisfied in so many other ways.  Two years ago, I made my own sugar body scrubs to give as gifts. This past year, I made stove top potpourri (cranberries, oranges, spices).  Flowers on Valentine's Day can substitute for chocolate, or home made crafts and picture frames.

There are a ton of great "non-food" ideas to be found on Pinterest - of course, you have to shuffle through the millions of pins of sweet food, baked goods, cookies, candies and cakes.  But it is all there. So I ask you - this year, could we all try to give non-baked good, non-candy gifts to each other for holidays - show affection by actually caring about the health and wellbeing of your loved ones!

Where there's a will, there's a way

Keeping up with physical fitness is hard.  Yes it is.  There's no doubt about it!  And getting up the courage, confidence, drive, and determination to keep up with it is a chore.

Unfortunately, there's that silly Theory of Reversibility!  That means that all the progress you make with working out and getting fit - can reverse through inactivity!  Working out does not product permanent results (sorry!) - the results are only there as long as you keep up the activity.  So if you work out 3-4 times a week for a month - you will see RESULTS!  You will gain energy, endurance, maybe even lose a little weight, look stronger, notice more muscle or that the activity you are doing gets easier.  However, if then after that month, you take a "break" from working out for a month, when you start back into it, you will be back where you started, before the beginning!  You will have lost all the results of all the hard work you put in.

At Studio Fit, we hate to see this happen to our clients, yet we see it all the time.  We see clients go gangbusters with their workouts for a month or two - then "disappear" for a month or two.  Only to return to classes, and find themselves struggling to get through workouts they were doing with ease previously.  The Theory of Reversibility - dang it!

Physical Fitness is something that must be nurtured day in and day out.  Make sure that every week (barring unforeseen injury or illness) you are physically active.  Schedule your workouts!  We make time for grocery shopping, going to the doctor, getting our hair done, picking our kids up from school, taking them to their activities, going out with friends, coffee, etc.  Some of those activities are actually for our own well being - but are most of them?

Keeping yourself physically fit is imperative for a healthy, long, lovely life!  So why not make the time for it like we do for everything else?  Set the 3-4 days a week you are going to work out.  Add them to your schedule and add them to your family's schedule.  Make an appointment for the workout.  Whether it's signing up and in for a class at Studio Fit, or running with a friend, or an appointment with a personal trainer.  Hold yourself accountable.  Take care of yourself.  You deserve it.

Today, one of the instructors at the Studio (Sheri) shared a great quote with me:
"You have two options:  You either make progress or you make excuses

Let's all make progress - let's never let the Theory of Reversibility rear it's ugly head again - and let's make time for and take care of ourselves!!!!!

Do I HAVE to do yoga?

Well, technically you don't HAVE to do yoga - but you do NEED to do some sort of stretching exercise for 10-15 minutes a day 3-5 times a week!  : )

I'm not one for telling people what they need to do unless I follow it up with WHY they need to do it.  So here's the why!

When you use your muscles in activities such as aerobic exercise and weight training, they can shorten.  Short, tight muscles can lead to injury - not to mention pain and discomfort! Stretching helps keep these muscles elongated and can help them recover from or prevent injury. 


For example, you may have felt a tightness in your hamstrings or gluteus after Zumba class or another "aerobic" type class.  You may even feel this tightness all the way down your thigh or just a general soreness.  This is often referred to as DOMS - or delayed onset muscle soreness.  By properly stretching the muscles during and after such activity, you can not only elongate muscles, but also promote muscle healing and encourage flexibility.  Stretching also keeps the circulatory system active and helps remove toxins and fat from the body!  Yes, I said FAT!  Stretching IS exercise!  Studies have concluded that your average 150 lb person can burn 200-400 calories in a yoga class. 

 And how about this:  "In a survey of over 15,000 participants, researchers found that people who participated in a minimum of one 30 minute yoga session once a week either maintained or lost weight over a 10 year time frame. Those who did not regularly practice yoga gained about an average of 14 pounds over the same 10 years. Researchers concluded that while yoga did not likely create a huge calorie deficit in practitioners, it did help them become more aware of their food choices and feelings of satiation." (Livestrong.com)

So where does Yoga fit in?  Well, normally, we stretch for about 5-10 minutes at the end of our classes.  But that really does not give you enough stretching to promote healthy, long, strong, flexible muscles.  Adding 1-2 yoga classes a week will do just that!

With all the wonderful benefits of yoga, stretching is right on top of the list.  During a yoga class, you work through a series of poses that safely stretch your muscles. This may release the lactic acid that builds up with muscle use, which may cause stiffness, tension, pain, and fatigue (or DOMS).   This, combined with the benefit of joint flexibility,  leaves you with a sense of ease and fluidity throughout your body.

Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time.  Some people (myself included) can feel results DURING a class - having a very limited range of motion and ability to stretch at the start of the class, and a much greater level at the end of the hour!  


So next time you are setting your exercise and class schedule for the week, consider a yoga class or two!  We have yoga 3 times per week at Studio Fit!  Monday and Wednesday evenings at 6:30pm and Saturday mornings at 9:30am!  See you in yoga class!

Working out ..... with no results.  

I feel compelled to write this blog because I see so many people like this at the studio day in and day out.  People that workout 3-5 times a week taking classes at the studio - then another 2-3 times a week at home or in another gym.  Yet, as fit as they are in class - they are still overweight.  This is what I call "fit fat".  Someone who is physically "fit" - has the endurance and strength to kick butt all the way through a R.I.P.P.E.D. or S.T.P. class - but it does not show it in their body.  I have also seen the frustration that can come from not seeing results from this kind of hard work in the gym.

Unfortunately, you can not lose weight through fitness alone.  Fitness has MANY benefits - both physical and mental - but without proper nutrition, will not help you shed pounds.  Let's talk first about the importance and benefits of physical fitness:

I.  Boosts HDL - "good" cholesterol!  Decreases unhealthy triglycerides!
II.  Improves Mood - that's right, feeling a little down?  Then exercise!  Exercise stimulates certain brain chemicals that improves your mood!
III.  Improves sleep.
IV.  Builds muscle - muscle burns fat - more muscle, more fat burning!
V.  Can prevent stroke, type 2 diabetes, depression, cancer, arthritis, injury due to falls - etc!

So you can see - there are MANY benefits to exercising - however, without proper nutrition, it would take a ton of exercise for you to actually see significant weight loss.

We've all heard the numbers - each pound of fat is 3500 calories.  So in order to lose one pound of fat, you have to have a "deficit" of 3500 calories.  Take a brisk walk for 30 minutes.....how many calories do you think you burn?  The average adult will only burn about 120-150 calories.  So in order to lose a pound, you would have to walk briskly for about 15 or 16 hours.  Who has time for that?  Plus, you would need to maintain the amount of calories you normally consume, adding the walking to your normal routine.

It is much easier to maintain a healthy and proper nutritional program and then utilize exercise to help burn fat and build muscle - then it is to try to play the "calories in vs. calories out" game.  I believe the key to proper nutrition is blood sugar stabilization.  That occurs when we maintain a blood sugar level of between 80-120 consistently.  By doing this, we reach a level of homeostasis in our bodies - where all our systems are balanced and working properly to keep us healthy.  In addition, our bodies stop storing that unwanted fat - and our fitness programs become more efficient, as we burn up the released fat - and we lose weight, tone, strengthen, and become healthier.

So how do we stabilize our blood sugar?  I believe the best program is by eating a meal every 3-4 hours throughout the day - balancing the macronutrients (protein, carbs, fat) in that meal properly, drinking plenty of water, supplementing properly with Omega 3s and vitamins, and choosing the best quality of food and supplements.

If you feel that your fitness routine is not giving you the results you want - please come see me!  I'm at Studio Fit regularly and offer FREE 30-minute health consultations to discuss our nutrition programs and options!  Susan Thayer - (303)660-2646  Susan.Thayer@VeniceNutrition.com

To eat or not to eat (before working out) - that is the question!

I have been asked on numerous occasions what my opinion is on eating breakfast before working out.  I have always believed that it is best never to work out on an empty stomach.  Let's face it - food is fuel.  As such, how can your body perform on empty?  Just like a car, your body needs fuel to function - so it must be fed, especially before you ask it to perform activities like physical fitness!  Many people have disagreed with me, and I often am told that "I can't eat before working out - it makes me sick!"  My suggestion has always been to eat something at least, even if use 1/2 a meal, like 1/2 a Think Thin bar or something like that (with a good balance of protein carbs and fat) - no longer than 1 hour before working out.

This week, I was so excited to read the results of an Italian study that looked at the value of breakfast before exercise.

The study focused on male, trained subjects over the course of two weeks.  These subjects each took two tests - one where they fasted before working out in the morning, and one where they ate breakfast before working out in the morning.  Here are the results:

Subjects that ate breakfast before exercising clearly showed more calories burned 12 hours and 24 hours after exercising than the subjects that did not eat.  And in addition to burning more calories, the subjects that ate breakfast also burned more fat as fuel 12 and 24 hours after exercise than the subjects who did not eat!

What this study shows is that clients who would like to burn more calories from a fat source should eat at least a light breakfast prior to working out.  This will then produce an increased metabolism, and an increase in fat burned as fuel.

So, you ask, what are some good ideas for a pre-workout breakfast?  Here's my advice (utilizing the Venice Nutrition system, seeking blood sugar stabilization through the right combination of proteins, carbs and fats.)

    Oatmeal, with protein powder and peanut butter added.
    Cottage Cheese, Fruit, Nuts
    Scrambled eggs/egg whites and a small serving of oatmeal
    Scrambled egg white omelet, with veggies - or wrap in a low carb tortilla
    Well balanced meal replacement bar - like Think Thin, MonaVie RVL, Cliff Builder, etc.
    Meal Replacement Shake - like MonaVie RVL, or Protein Smoothie using protein powder and fruit

Remember - eat something 1 hour to 20 minutes before your workout - you will burn more calories and more fat!  And isn't that what most of us want out of our exercise?

Packing on the pounds at Starbucks.

We all love a great cup of coffee, specialty tea or frothy icy drink.  But what we don't love, is countless hours of working out and sweating - only to experience dismal, if any, results.

One of the little viruses that gets in the way of your fitness/nutrition results - Starbucks.  Now I love a Grande Soy Chai as much as the next guy - but what I don't love, is the nutritional sacrifice I'm making when I partake in this little treat.

How to consume almost an entire day's worth of calories in a single 15 minute visit to Starbucks:

"Welcome to Starbucks, what can I get started for you today?"

"I'd like a Venti Java Chip Frappuccino - hold the whip - and a Rasberry Scone."

"So that's a Venti Java Chip Frappuccino - with 460 calories, 90 of them from fat, 10 g of fat, 90 g of carbs, 84 g of sugar and 15 mg of cholesterol, plus a Rasberry Scone with 500 calories (yes, 500) 26 g of fat, 65 mg of cholesterol, 59 g of carbs, and 18 g of sugar?"

".....uh, no thanks - I'll just have a tall cup of coffee!"

Yes, those are actual numbers.  Wouldn't it change the way you ordered if they repeated back to you the nutritional breakdown of your order?  The order above is a total of 960 calories, 36 g of fat, 149 g of carbs, 102 g of sugar - over 80 mg of cholesterol!  And you would probably be full for about 1.5 hours after eating and drinking that - only to find yourself hungry and craving more carbs!

There are "good" choices to be made at Starbucks - and you can still "indulge" without sacrificing your health.  Note - I recommend staying away from the "add-ons" - see below for a nutritional breakdown of what those little "extra pumps" do to the nutrition in your drink!  Here are some suggestions for the next time you meet your friends, a business partner, or customer for a little "coffee and snack"!

Coffee - Starbucks coffe - just plain - is only 5 calories- and a little sodium (5-10 mg/cup).  You can have any size!  : )  Remember though, when drinking caffeine, increase your water intake for the day!

Tea - Any of the tea make plain - just the tea - no "latte" - is calorie free!  Knock yourself out!  : )  But when you make it a "latte" - you will add 100-300 calories.

Tall Caffe Latte with Skim Milk - this little treat is only 100 calories, 15 g carbs, 10 g protein, and no fat.

Like Cappuccino? Order a Venti (yep, the big one!) with Skim Milk and it's only 110 calories!  No fat, 16 g carbs, 10 g protein.

So how about those Chai Tea Latte's I love?  - here's how to order them.......Tall non-fat - only 160 calories, 34 g carbs, 6 g protein.  Starbucks uses a Chai syrup - so there's no way around those carbs!  If you really love Chai Tea - buy yourself some tea bags and brew it at home!  : )

Carmel Macchiato - one of my favorites on cold and stormy days.....Order a tall with non-fat milk, only 140 calories, 1 g of fat, 25 g of carbs.

ADD-ON's - what to avoid
Sweetened  Whipped Cream - In a hot grande/venti drink - additional 70 calories, 7 g of fat (4.5      saturated), in a cold grande/venti drink - additional 110 calories, 11 g of fat (7 saturated)
Flavored Syrup - each pump gives you 20 more calories and 5 g of carbs
Mocha syrup - one pump will yield 25 calories and 6 g of carbs

YUMMIES - what to eat?
There aren't many treats at Starbucks that could be considered really great nutritionally - however, if you needing food when you get there, I do like their protein boxes.  Although a little heavy in the carb department, save one of the carbs for later - like the grapes.  Here's what to steer clear of:
Double Chocolate Brownie - that just sounds sinful, doesn't it?  Well it is!  Packing a whopping 410 calories in one of those little guys, it also has 24 g of fat and 46 g of carbs - talk about a blood sugar spike!
The Rasberry Scone - how can something so healthy sounding be so unhealthy?  It has 500 calories, 26 g of fat (15 of them saturated!) and 59 g of carbs!
Another "healthy" sounding treat, Banana Walnut Bread - 490 calories!  19 g of fat, 75 g of carbs!
Watching your sodium intake? (which all of us should) - The Iced Lemon Pound Cake not only has 490 calories and 23 g of fat - but it packs a whopping 520 mg of sodium!!!!! (recommended 1500 mg or less per day!) By the way, that Rasberry Scone has 650 mg of sodium!
Another sodium filled treat - the Classic Coffee Cake - 560 mg of sodium (not to mention the 440 calories and 19 g of fat.)

It's not about turning down those requests to go meet and mingle at Starbucks - it's about making good choices when you are there!  You can still have an ice treat without consuming a meal or two, or three worth of calories, fat, sodium, etc.  For more info on the nutrition information for the products found at Starbucks, visit www.starbucks.com/menu.