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Wine, Women and Song – okay food… give me food. NOW.

Ladies, ever had a case of the munchies after drinking a cocktail or a glass of wine? This “apéritif effect” is well known, but now science can explain it.

A new study measuring the brain’s role in mediating caloric intake following alcohol consumption among women has found that alcohol exposure sensitizes the brain’s response to food aromas. The research, led by William J. A. Eiler II, PhD, of the Indiana University School of Medicine’s departments of medicine and neurology, showed that a higher food intake linked to alcohol does not rely entirely on the oral ingestion of alcohol and its absorption through the gut. The study was published in the July issue of the journal Obesity (2015; 23 [7], 1386-93).

via Women, Alcohol and the Snack Attack.

Ryan McCarthy-True Strength Fitness

Hey There!

This is Ryan McCarthy, owner of True Strength Fitness, located inside Fitness by Design – 

I hope you enjoyed the long weekend if you had one and spent some time remembering our service men and women.

Today I wanted to share with you a quick motivation secret that has helped me tremendously in the past.

That is the power of your peers.

As humans we weren’t created to be alone, we are very social creatures who not only crave interaction and relationship, but often times thrive in it.

(Yes I know there are times when you like being alone to recharge, same with me…)

…BUT my point is that when you are teamed up with someone who is working towards the same goal, you will always work harder, and you will have a built in support system.

There is something very empowering about standing shoulder to shoulder with someone who you know has your back. This bond is forged strong by getting in the trenches and putting in the work together.

Someone to pick you up when you are down, someone to push you when you are tired, someone to remind you why you started when you feel like quitting.

You both want each other to succeed, and will help each other get there, and that is a beautiful thing.

This only happens when you surround yourself with the right people.

On the contrary, have you ever been part of a team that was negative?

In my opinion that is even worse then being alone, because you have to listen to those “haters” and Debbie downers who hate life and make excuses for everything.

I used to be part of a team where I felt I was surrounded by negativity. It was toxic and it freaking drained me to empty…

…I started to doubt myself, my ambition tanked, I didn’t believe I could accomplish my goals because others thought it wasn’t possible. I was letting their mindset set limits on my success.

Well, separating myself from that and surrounding myself with positive driven people was the best thing I could have done.

Now I am driven and working towards my goals everyday, if I’m off my game I have mentors to dust me off and set me back on my grind.

And that is what my team, Team True Strength is all about.

We run small groups no larger than 4 people per session, to build community, to give you a support system, and to build your confidence while you chase down your health and fitness goals.

Here are a couple of our teammates working hard together:

Friends1

I am very proud to be a part of such a positive team and environment, and that is what I strive to create here.

Should you ever want to experience True Strength Fitness, know that you are welcome 🙂friends2

So, grab a couple friends and come see what all the hype is about.

Have an awesome week and enjoy your Tuesday!

Talk soon,
-Ryan

watches

P.S. – Oh, and by the way – I am giving away APPLE WATCHES this month for referrals, this is open to new clients as well. Bring 3 people in the month of June and you get a brand new APPLE WATCH. Your reward for taking action and improving your health 😉

Fountain of Youth – Fitness!

Lifetime of fitness: Fountain of youth for bone, joint health?

Date:
August 27, 2014
Source:
American Academy of Orthopaedic Surgeons
Summary:
Being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging. “An increasing amount of evidence demonstrates that we can modulate age-related decline in the musculoskeletal system,” said the lead study author.. “A lot of the deterioration we see with aging can be attributed to a more sedentary lifestyle instead of aging itself.”

Buckets and Buckets of Water…

Buckets and Buckets of Water…  for fundraising, a great cause, after all it is a fundraiser for ALS!

But there is more to buckets of water than just throwing them over your head in order to NOT send in the money….

Just drink the water and write the check- Post that on Face Book. 🙂


Ok look. I’m all about challenges and having fun – but if one dollar was donated for every bucket of water thrown on someone’s head, there would be a whole lot more than 22 million in the bank for ALS. I love the challenge – it brings us to awareness – but for me – it reminded me that I needed to write this blog.

Water – in a bottle, you know the one little bottle that you can pay upwards of $5.00 for? And it doesn’t even have bubbles that tickle you nose, like the cheap bottle of Champaign you can get for the same amount of money-

What the heck!

And at the end of the day- what’s they hype all about anyway?

Photo Credit: MissClinic
Photo Credit: MissClinic

Well… if you have not read my blog about the mean, menopausal woman, let me enlighten you – Perio-menapause brings about many, many things – but one thing they don’t tell you is that you need water- you are in desperate need of more and more water!

I learned that one all on my own.

There is no magical number for the amount of gallons… ah, glasses… you need per day either – But when my face looks more like 60 than the 48 that I am, when my knees are achy and I can’t bend my ankles, (Some women refer to these symptoms as “fibromyalgia” and yes, there is a drug for that – but that causes even more issues!)

When my lower back (aka: Kidneys) are hurting so badly I can no longer stand erect…. And let us for sure mention the foot and leg cramps, massive headaches, sleeplessness, fatigue, lack of brain cells…

Then there is the fabulous “dryness,” (ladies… you know what I mean) and the increasing yeast infections that lead to UTI’s… did I mention my alligator skin?download (1)

I mean seriously…. There is a good dry (like getting out of the shower in Arizona) and then there is the bad dry… that leads to pain and discomfort for everyone within your household.

Men- this is also for YOU! If you want kidney stones, gallstones, and UTIs… don’t take another sip! As a matter of fact, I would beg to venture than most men, over the age of 48 will tell me they have some lower back pain….

Just say’n…

When I spoke to my MD- he wanted to put me on a ton of medication for each and every symptom…

No thank you.

So then I tried the Gynecologist… Surely (not Shirley) she would know… after all she’s a woman.

She wanted to do surgery or better yet… put me on birth control.

Hu, Can you say… “stroke?”

I’ll pass, thank you…

Next, please?!

Finally, I took matters into my own hands.

I started reading – A LOT, then I  had some very, very detailed blood work done and found out some very interesting things.

You’re welcome.

I also narrowed down the issue (rather than the symptoms) and did have to start taking some drugs for my thyroid that was shot, and my “old-lady” disease… and for that I went to a compounding pharmacy and a fabulous MD/Surgeon who is also a Naturopath.

I’m telling ya- this is your H2O’Lucky day!

BUT…. The best (and worst) part was finding out that water really does matter!

I hate water.

I live in Arizona too: Reports show that physical activity, heat exposure increases water loss and results in an increase of water – some (most) reports I have read say that people like me: 48 years old, live in AZ, work out regularly – need up to and beyond 6 liters of water per day!!!!

Holy crap!

I didn’t drink that much Diet Coke when I was addicted!

Bottom line: A Lack of water = (equals) a total mess of your system.     water-benefits

And it wasn’t enough that there wasn’t a limit for water – but I had to find the right balance of water/sodium for me!

NOW…. There is a recommended dose of sodium per day- but I got news for you – those are recommendations put out there by people who are not you.

Each one of us is uniquely made and our innards don’t digest or consume the same way – BUT they do “talk” to us the same.

If you are experiencing the following symptoms:

Fatigue

Brain fog

Cramping

Head aches

Insomnia

Body aches

Lower back pain

Chronic yeast infection/UTIs

Oh yeah… and weight gain…. (or the inability to lose weight)

Then chances are you are not getting enough water:

Ok, so there’s my “Holly’s Tips for the rest of your days” blog part… Now here comes the expert opinions:

According to fitness consultant and sports writer, Elizabeth Quinn, the amount of water you need is NOT as simple as drinking 8 oz. per day. As a matter of fact, Quinn reports, “It is a myth that you need eight glasses of water a day. According to a report from researchers at the Institute of Medicine and Canadian scientists we should be more concerned about our sodium and potassium intake. Their findings indicate that most people get adequate fluids by drinking when they’re thirsty. However, we consume too much sodium and too little potassium.”

Another issue I have is sports drinks.

People tend to think that these are hydration machines – and if you are an ACTIVE athlete who is ACTIVELY practicing – then YES! But for you and me, even in the gym, we do not put out that kind of sweat- (and by “sweat” I mean an athlete vs. what you and I do in the gym)- No you don’t.

Don’t even start with me…

NO.  You don’t.

I know, I am a trainer and I own a training facility.

I know… and no you don’t work out like a 19 year old football player. No. You. Don’t.

What do you know about sports drinks anyway? Well, good for you, that I have done a little research and here’s what Harvard (a little nothing school across the states…) had to say:

The granddaddy of sports drinks is Gatorade, a beverage created in the 1960s for the University of Florida Gators football team. The British Medical Journal says it “started life as a simple mixture of kitchen foodstuffs” like water, salt, sugar, and lemon flavoring. It’s more complicated than that today. The industry is now dominated by multinational companies like Pepsi and drug companies like GSK. In the United States alone, sales of sports drinks exceed $1.5 billion a year.

Ok – so let me get this straight…. Pepsi and drug companies are now in the sports drink game…

Photo Courtesy: Saturday Night Live/Dana Carvey
Photo Courtesy: Saturday Night Live/Dana Carvey

Well isn’t that special.

The Daily Meal states that “Most nutritionists agree that sports drinks only become beneficial once your workout extends past 60 minutes.”

If you are in the gym longer than 60 minutes – you are not working out, you are trying to get a date.

An effective work out is 30 minutes of hard-core, metabolic circuits. If you are not doing these, and/or you have no idea what I’m talking about, call me. Old school training is obviously good (to an extent… remember, Arnold had a little “help”…) and women, you don’t want to be what we call “Skinny-fat,” so…. We’ll get to that in a moment…

Stay with me.

No sports drinks! Even with your kids! Mix ½ water with the ½ of the sports drink mix! Its not good! There is way too much sugar and way too much sodium in them – rather than “replace” what is lost, which they will do as soon as they stick that “after-practice” non-protein snack in their mouth, all it will do is ADD sodium and sugar to their little bodies.

“Guzzling unnecessary sports drinks can give you added calories, sugars, and toxins from artificial flavorings. Reading the label carefully is the best way to avoid any hidden extras lurking in your beverage.” Says Fox News’ “The Daily Meal” blog spot.

Speaking of the “after-practice/game/workout” snack… Is protein? If not, don’t eat it! (Holly Tip)

Back to the issue: Water, Sodium, Potassium, Kidney disease, Blood pressure… oh, I didn’t mention those… yeah, well… they are included as well.

And here is an interesting and DEADLY little factoid… “Water intoxication, also known as water poisoning or dilutional hyponatremia, is a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside safe limits by over-hydration.

So before taking that next little sippy of your sports “power” drink… think again!

So… how do we know how much sodium and potassium that we consume? Bottom line is this – if you do not cook and what you eat comes out of a can, box or a commercial restaurant – (INCLUDING SUBWAY) it is processed somehow, someway and that means it is preserved – with typically, SALT.

If you cook at home- make sure what you are cooking has not been “preserved.” download (2)

Then be rational.

Lol. Oh, I crack myself up.

Rational… as in ratio… (It was funny to me).

There is no ratio, folks. Plain and simple- too much salt will kill you, not enough water will kill you, and too many electrolytes will destroy your brain function….

Ms. Quinn states: “Regarding salt, healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day — or 3.8 grams of salt — to replace the amount lost daily on average through perspiration and to achieve a diet that provides sufficient amounts of other essential nutrients. Elevated blood pressure, which may lead to stroke, coronary heart disease, and kidney disease, is associated with sodium intake. On average, blood pressure rises progressively as salt intake increases. A tolerable upper intake level (UL) — a maximum amount that people should not exceed — is set at 5.8 grams of salt (2.3 grams of sodium) per day. Older individuals, African Americans, and people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL. More than 95 percent of American men and 90 percent of Canadian men ages 31 to 50, and 75 percent of American women and 50 percent of Canadian women in this age range regularly consume salt in excess of the UL.

To lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss, adults should consume 4.7 grams of potassium per day. However, most American women 31 to 50 years old consume no more than half of the recommended amount of potassium, and men’s intake is only moderately higher.” 

So what is the right amount of water?

I don’t know.

Surprise!

water jugsI don’t know what you do, where you live, how old you are, or how much time you actually spend in a gym. I don’t know what is in your food pantry, what you put in your mouth when no one is looking or how many times you have driven through Mc’d’s incognito.

What I do know is this if you are concerned about your health- you need to drink more water. Try this for a month- don’t drink anything but water. Don’t eat processed foods for one week. Train at least 3 days a week either with a trainer, or contact us to write you a program based on an (honest) assessment of your life. (Yes it will cost you- otherwise you won’t do it).

I know this as does Johns Hopkins University: Consumption of diet soda has increased considerably in the past few decades from 3% in 1965 to 20% today. Individuals who drink diet soda typically have a higher BMI (Body Mass Index) and consume more snack food than those who drink sugary beverages.

You can weigh in at 120 pounds and 5’6 and still be obese! Your body fat is what is important! I don’t care who you are and I don’t care what you weigh – if there is an excess of fat in your system, it will kill you.

Here is what your body knows: The body maintains a 70/30 ratio of intra-cellular-to-extra-cellular water, a ratio tightly controlled by your internal systems.

Your body’s water balance is so crucial to cell function, ion balance, blood volume, and blood pressure that it’s regulated by the minute! There’s no way to pull water from one compartment only without affecting the other. And if you are not consuming enough water- that “affect” could result in a very, very negative overall “effect” on your health.

Ratio: Sodium to H2O (Water) = There is none.

Fact of the matter is, if there was a ratio of sodium to water, we wouldn’t do it anyway! We have the facts about health and we don’t use those:

  • Amount of water we should consume per day? 6 liters
  • Sodium intake per day? Less than 1500 absolutely no more than 2300
  • Amount of exercise per day? According to the Center for Disease Control:

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and weight training – muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

The major health organizations recommend that we cut back on sodium:

  • United States Department of Agriculture (USDA): 2300 mg (2).
  • American Heart Association (AHA): 1500 mg (3).
  • Academy of Nutrition and Dietetics (AND): 1500 to 2300 mg (4).
  • American Diabetes Association (ADA): 1500 to 2300 mg.

1500 mg of sodium equals about 3/4 teaspoons or 3.75 grams of salt per day,

2300 mg equals about one teaspoon and 6 grams of salt per day.

Most Americans consume 3400mg.

So there you go.

What you do with the facts is all up to you. We (Fitness by Design) are here to help you on your journey, however we can. If you want to have an effective work out and weight loss program – that actually works and you gain muscle and lose FAT, then do 30 minute metabolic circuits 3-4 times per week with good solid cardio in between,stay away from processed, high sodium foods and drink lots and lots of water (based on your sodium/potassium intake levels) and 6 meals per day.

It is really that simple.

#HollyTAshley

Owner/Partner/David’s Wife- Cross Strength Ministries, LLC

Published Author/Freelance writer/blogger – HollyTAshley.com

Women’s Fitness Trainer/Program Director/Director of Marketing – Fitness By Design