Diets and Exercise Programs: My Synopsis

Something I have wanted to do is perform reviews of diet and exercise programs. I have heard so many horror/success stories and seen so many good/bad products of diets and programs. I would like to send my word out into the world about my thoughts on them.

In general, I do not believe in a "diet" plan. I am a strong believer that our world has produced the resources we need and these resources have been changed for better production, manipulated through genetic modifications including selective breeding and natural selection, and have had things added or eliminated to produce more of something. I do not necessarily feel these changes are bad and we need to set the record straight on some of these ludicrous ideals. We will see if these researches educate me further and change my opinion.

I know that one program does not work the same from person to person and each person needs to find what works for them. Some people do not work out. Some people have restrictions in their diets and exercises through a natural cause or some other limitation. I can empathize with this; however, I know that everyone has a right to be happy, healthy and educated. We need to remove ourselves from the shadows of ignorance and enter into a world where no one is hungry by choice (because I am so tired of hearing people say "this new diet I am trying, I am just so hungry").

I will explore these diets and exercise programs to better my knowledge and expand yours.

Feel free to share your diet experiences or programs you have tried. I would love to hear your successes or unsuccessful stories.

~Never stop trying~

Fishy Situation: Farm Raised Fish vs. Fresh Caught

Have you ever checked the package of your fish seeing if it was farm raised or plucked from the sea? I know I haven't until it came to my attention recently. Here is my research and my findings.

Q: Does farm raised fish have lower nutrition value.

A: There are some major differences in the nutrients provided by natural verses farm raised. Some are larger than others, but honestly a few grams loss of protein are not the end of the world. (7)

3oz. serving size of raw fish	Protein (g)	Calcium (mg)	Iron (mg)	Fat (sat)	Fat (mono)	Fat (poly)	Cholesterol (mg)	Omega-3 (g)
Salmon, Atlantic, farmed	17.36	8	0.29	2.59	3.20	3.30	47	1.67
Salmon, Atlantic, wild	16.86	10	0.68	0.83	1.79	2.16	47	1.22
Salmon, coho, farmed	18.08	10	0.29	1.54	2.83	1.58	43	1.03
Salmon, coho, wild	18.38	31	0.48	1.07	1.81	1.69	38	0.92
Catfish, channel, farmed	12.95	7	0.20	1.11	2.19	0.95	47	0.06
Catfish, channel, wild	13.92	12	0.26	0.61	0.72	0.74	49	0.31
Trout, rainbow, farmed	16.95	21	0.26	1.18	1.68	1.28	50	0.62
Trout, rainbow, wild	17.41	57	0.60	0.61	0.96	1.05	50	0.50

Q: Does farm raised have more mercury than fresh caught?

A:Mercury is most commonly found in fish that are ocean dwelling, bottom dwellers or fish that eat smaller fish. It is found most highly in wales, dolphins and sharks. You can also find them in higher concentrations in swordfish, king mackerel, tilefish, and tuna. (5)  Farm raised fish are given fish for food, but the fish are also given algae, left over chicken products or other "sustainable proteins". (3) Usually farm raised fish have less mercury than fresh caught due to their diets.

Mercury poisoning is more serious for women in childbearing age, pregnant, breast feeding, or small children because of the large impact mercury has on neurological growth. (1) Many countries have put a warning on certain fish for mercury (exception includes Japan). (4) Follow the regulations of eating fish with mercury which is once a week. Grilling and boiling the fish helps release the toxins from your fish as well.

Q: What is the cost difference?

A:Wild Atlantic salmon cost an average of $15 a pound while farm raised salmon is $6 a pound (1). I don't know about you but I don't have an extra $10 for tenth of a difference in nutrition. It also depends on the season. Most fish, like most consumable products, have a season. They require an off season to produce offspring and grow to be that amazing 20 pounder you caught on that Alaska trip (please invite me next time!)

Q: Which is most ecologically friendly?

A: In the US, aquaculture is tightly monitored for pollution, sanitation, hormone and genetic modifications so that concern really is miniscule (6). There is also a concern for the carbon footprint. In this video they mention that it takes 2.5 pounds of product to create 1 pound of fish when it comes to fish farming "better than our competitors"(3). Yet there are some fish farms trying to create a healthy, self-sustaining ecosystem that they can harvest the fish therein.

With fresh caught, the resources can change quickly and dramatically depending on things out of our control. One year there could be thousands of tuna and the next, none. Which in turn raises prices, puts people out of jobs, and damages that diet you are striving so hard to keep up with.

References

(1)http://www.epa.gov/mercury/effects.htm#meth
(2) http://www.chathamjournal.com/weekly/living/food/cr-salmon-wild-60705.shtml
(3) http://www.ted.com/talks/dan_barber_how_i_fell_in_love_with_a_fish/transcript?language=en#t-5000
(4)http://www.fda.gov/food/foodborneillnesscontaminants/metals/ucm115644.htm
(5)http://www.quickanddirtytips.com/health-fitness/healthy-eating/farm-raised-vs-wild-caught-fish
(6)http://www.nmfs.noaa.gov/aquaculture/
(7)http://greenopedia.com/article/health-comparison-wild-caught-fish-vs-farmed-fish

Drinking Water Tips

Water can be really tough to drink. Our bodies do weird things when we are thirsty including thinking we are hungry. Avoid the habit of grabbing those chips by following these simple tips to making your water filled life easier.

1. Water stations
1. I know the four main places I am throughout the day. They are my kitchen, my bedroom, my laundry room, my work station. Each of these four "lazy" location has a water bottle or big cup constantly available. That way, when I am absent minded while working on a project or doing laundry, I know that I can sip on some water instead of on candy or chips.
2. Flavor water
1. Some people don't like flat water. They have these amazing water flavors without any calories or sugars. They are usually found in the juice aisle. Give them a try!
3. Have water first
1. If you have a hunger craving, it is possible you are just thirsty. Try drinking a big glass of water first, wait a few minutes, and see what your body says. If you are still hungry, eat a little snack!
4. Chug after you run
1. Too many times after, or during workouts, we forget water. Even if you are not sweating that water is so important. It is the lubricant of your body to help it run better, repair and recreate. Don't deprive it what it is made of!

I hope that this fall you don't forget to drink your water! Just because it is not hot does not mean you should neglect your water. Have fun setting up your water stations!

Easy breakfast

If you need a really quick breakfast to get your day going that will not break your wallet, dice some ham, green bell peppers and onions, and make sure you have eggs.

I really hate fresh frozen food. I feel so much more accomplished and wholesome by prepping the vegetables, frozen or fresh, and heating it on a skillet or in the oven. Otherwise it is just left overs which I have a hard time with sometimes.

In the morning, put in your desired amount of onions and green peppers in a hot pan with some oil, cook for only a minute on medium high, add eggs and eureka! I get this done in about 10 (assembly included) minutes and i scarf it down in about 5. You can also add cheese, salt & pepper, wheat germ, or any if your favorite egg mixes. My kids also love this with an apple or orange on the side.

Eating big meals in the morning when you metabolism is high and your body is more active is a great way to stay off craving later in the day. Enjoy your meal, food is a blessing!

Help prevent food waste!

Intermarché - "Inglorious Fruits and Vegetables": http://youtu.be/p2nSECWq_PE

Preparing Healthy Food for the Winter

 I am so terrible at canning. I have tried several times with minimal success. Canning does have its downfall. Some nutrition is destroyed in the canning process. Canning also requires some salt (not really enough to be harmful). Freezing your food is a great alternative and helps keep nutritional value in your food, especially when it is done right.

 

Did you know you can freeze tomatoes? I chopped mine up and crushed them with my hand a little. I then put them in baggies, labeled and dated them, and laid them flat in my freezer so they will freeze evenly and quickly. They are amazing for salsa, tacos, soups, and many other yummy things. Tomatoes are overly abundant right now. I am sure your neighbors have some they need taken off their hands! Grab some and freeze them for a healthy start to your winter.

 This is my Beef and Barley Stew recipe put into bags. All I have to do is pull them, put them in a big pot, fill that pot with water until the frozen stuff is covered and boil for 40 minutes. It is so healthy and so easy!

Also, NEVER just throw away you garbage (waste from the kitchen) Here are all my ends and peelings. I have a corner in my garden I put all my food waste (do not put oils or meats in your compost area. It attracts rodents). In fall, I gather fallen leaves and put in my compost pile with some compost starter. In Spring, I have a lovely pile of compost for my garden from my garden. It saves money, time, and helps the environment. Remember, energy can not be made, so make sure you use the energy we have.

Tricks in Avoiding 'Falling off the Wagon' in Fall

When I think fall, I think a big mug of my home made hot cocoa with a slice of pumpkin bread, next to the fire in my big cozy sweater. It is so relaxing and easy to just fall into the cozy-down winter mentality. However, we need to remember that our bodies need us for winter as well. Here are some tips to help you remember to stay healthy and motivated for the upcoming cold.

1. Don't let the sweater cover up the extra stuff

      You worked hard for your body, don't cover it up with a baggy sweater at a party or let it be your excuse to eat excessively. There are some very flattering sweaters that will compliment your body and give you that cozy feeling. Don't be scared to show up to a party in a cute dress or show off those calf muscles you have been burning. Your body is beautiful, your work will not go unnoticed, don't hide behind baggy sweater all the time. (of course don't throw them away either. After all, everyone needs a down day.)

2. Wholesome soups over cream soups

     Cream of Broccoli is one of my favorite soups, but it is made with heavy cream and packs a ton of calories. I only have it in moderation and op for a hardy soup to warm me up like my beef and barley stew, or a good ol' chicken noodle. A nice slice of home made pumpkin bread, wheat bread or homemade zucchini bread (or store bought, just check the labels) go great with these soup.

3. Vegetables are super abundant, don't let them go to waste!

     Never forget the goodness of fall. It is the time of harvest and plenty. Instead of buying super expensive summer products, go for the fall products! Squash, apples, pears, and other fall vegetables are in season and are amazing for you. They are super easy to prepare as well!

4. Do not skip workouts because of the dark

 

     I am personally terrified of the dark. I hate driving in it and REALLY hate running in it. As fall comes the sun goes quicker (It doesn't like cold either). Start planning more inside workouts. There are so many inside workouts you can do too. Don't skip the gym because it is dark and cold, just run faster to get inside. hehe

5. Tailgate Parties don't just have to have wings

    Football season is full of calories. Those amazing hot-wings, hamburgers, hotdogs, and chips are hard to avoid. Bring something healthy to share and keep your portions under control. It will help your Monday have fewer hangovers or stomach aches.