SODA

A lot of people that I have talked to, mentioned that part of their weight-loss plan includes eliminating Soda from their diets. I thought I would post a few thoughts to enforce that idea and to emphasize how much taking that step could help you.

Lots of Sugar in a Small Package!! Most regular, non-diet sodas, contains high amounts of high-fructose corn syrup, a man-made substitute for sugar. Basically, corn syrup undergoes some different processes to turn it into a sweetener. It is used in many foods because it is cheaper that other sweeteners and acts as a preservative. Some people argue that it is much worse for our health than pure sugar because of the chemical processes it undergoes (*corn growers and some researchers disagree*), and that it adds high amounts of calories with no nutrition. This is generally believed to be true with most foods. It's not the corn that is the main problem, but the more refined something is- the less healthy it is for you! Either way, high amounts of sugar in any form are not good for our body and play a big role in weight-gain. The typical 8 oz. can of regular coke contains 97 calories, 27 carbs, and 33 mg of sodium... all big players. Now how many pop-drinkers only drink one 8 oz. can a day? That is where the problem lies. Many people are probably drinking hundreds of calories a day, taking their totals way over the amount that they need.

No Sugar, So What's the Problem? Diet Soda... Heaven Sent? Maybe, Maybe Not. An initial glance at the back of a diet soda container makes it seem as if it is a much more satisfying version of water. 1 Calorie or less, and 0 carbs. Sweet right? Well, that's one of the big concerns, how does it still get it's taste? The answer is high amounts of an alternative sweetner, aspartame (which some people argue is very bad for you), along with other addatives. You'll find that while the calories and carbs are low, the numbers are usually high in other categories to make up for it. There have been many studies recently about the effects of diet soda. On study found that adults drink regular or diet soda have a 50% higher risk of metabolic syndrome (high blood sugar, high blood pressure, high triglyderides and obesity). Another study found that drinking even one diet soda a day, increased the risk of being overweight by 41%. (info from: http://health.discovery.com/national-body-challenge/articles/whats-so-bad-about-diet-soda.html and http://www.webmd.com/diet/news/20050613/drink-more-diet-soda-gain-more-weight). Possible reasons? Some nutritional experts believe that these low calorie drinks may be messing with our minds and bodies. The sweet taste may confuse us, and there is a chance that our body will still produce insulin with the presence of that taste even if there are no calories. Also, we may overeat as a result of thinking we have those 'free' calories in the soda to make up for.

With all of those facts and controversies laid out, here are a few more personal notes. After the first week of the "Biggest Loser" challenge that I participated in, during our nutrition class, one of the women reported that she had lost 6 pounds the first week, and the only major thing that she had changed was that she stopped drinking soda. I'm sure this result was unique to her, and not typical of everyone who drinks soda on a regular basis, but I think it is a good example of what an impact drinking soda has on our weight.

When I do go through phases of drinking of lot of Diet Dr. Pepper, I feel much more bloated, which I think is probably a result of the high sodium content. Sodium helps your body retain water. Too much of it can lead to problems like high blood pressure. I've heard that lot of marathon runners and triathletes will eat a lot of sodium-rich foods prior to a race to help them retain water and prevent dehydration. On the other hand, most of us aren't looking to retain more water than we need, so cutting down our sodium intake should help that a lot.

I'm not trying to demonize soda, I looooove Dr. Pepper, but now that I know more about it, I try to treat it as a very occasional treat, and not a staple of my diet. Like many other sweets, it is something that we generally know is bad for us, but we eat it anyway because it tastes good and is addictive! So I challenge all of you, at least for the next 6 weeks, to stay away from soda and see what kind of a difference it makes for you!

DATE EXTENSION FOR ENTERING THE CHALLENGE

There is still plenty of time to sign up for the challenge! Our initial weigh-in will start on Jan. 9th as planned, but participants can still sign up and send entree fees. Please try to have them in by Jan. 23rd (at the latest) so that we can have a solid idea of how much the winners will receive. The sooner you pay, the more committed you will be to starting and sticking with it! Email virtualfitnesschallenge@gmail.com if you have any questions!

Water

Let's start with one of the most basic, but important, components of our diet. There are different opinions on how much water you should be drinking every day. Here are a few of them:

• 8x8 Rule: 8 glasses of 8 oz. of H2O every day (~1.8 Liters)
• The Half Rule: Divide your weight by 2 and the resulting number is how many ounces you should drink every day (e.g. 180/2 = 90 oz )
• Replacement Rule: Based on estimation of losing about 2.5 L of H2O everyday, and replacing about 20% of that from the food we eat, so you'd need to drink about 9 glasses(~68 oz or 2 Liters.)
• Professional Recommendations (from The Institute of Medicine):
  Men - 13 glasses (~101 oz or 3 Liters) / Women - 9 glasses (~74 oz or 2 L)

So, pretty simple, right? You're doing well if you are drinking over 8 (8 oz) glasses of water a day. If you're exercising, you'll probably want to add more because you'll need to replace more. If you are using the "half rule" factoring in your weight, you may add a little more.

I personally have a difficult time getting in all of my water. It used to be a lot easier when we drank bottled water (oh how I love Aquafina), but for financial/environmental reasons I've cut back on that and am trying to be satisfied with tap water. My own personal trick that helps to get in all of the H2O I need is a silent rule that I've set for myself. I leave a glass next to the sink and every time I walk to/through my kitchen, I quickly fill it up with water, take a few gulps and then go on my way. I'm not drinking 8 oz. every time, probably more like 4 oz., but I make enough trips that it tends to add up. I also find that drinking small amounts at more often intervals, makes me less hungry because I'm constantly adding fluid to my stomach. Sometimes my instinct kicks in, and I'll automatically head towards the fridge or cupboard to rummage for a snack, but my water habit reminds me to veer off of that track and I grab a drink of water instead.

Anyway, there are tons of ways to help make sure you get enough water every day. Here is a link to a few of them:
http://www.wikihow.com/Drink-More-Water-Every-Day

Staying well hydrated will help to flush your system of toxins and carry important nutrients to your body. If you are doing this challenge and making a big increase in the amount of exercise you are doing, it will be very important to make sure you are getting enough water and not becoming dehydrated.

Please feel to add your two cents or questions and comments.

Plan to Succeed!

The best way to attack any challenge is to start with a plan.

When mapping out your fitness plan, be sure to include realistic goals that you want to achieve. You will want to set goals that are challenging, yet attainable via healthy methods and that are maintainable in a long-term sense. A realistic expectation for a 6 week weight-loss program may be to lose an average of 2-3 pounds per week. It will vary depending on your body type and your agressiveness, but don't set yourself up for disappointment by expecting to lose 10 lb. every week.

You may also want to set goals for your exercise program, such as trimming a couple of minutes off of the time it takes you to walk/run a mile.

Here are a few important areas that I would recommend keeping track of and including in your plan:

-Exercise
-Water Consumption
-Multivitamin
-Protein
-Fruits and Vegetables
-Carbohydrates
-Caloric Intake

I will include detailed entries in upcoming posts for each of those sections and will email participants a log-sheet that you can print out and use to keep track of these areas.

Most of all, be smart and be safe! I don't want to hear that anyone passed out from hunger because of this challenge. Your body needs food. The goal is to start viewing food as an energy-source and not as an alternate source of happiness!

There are many different diet plans out there, and you might already have one that works for you. As you decide what route you want to take, I would recommend searching for lifestyle changes that you can make right now and maintain permanently, perhaps with minor adjustments, rather than looking for the perfect quick-fix diet or pill. My personal opinion is that if it's too good to be true, it probably is!

Signing up for the Challenge

1. Email virtualfitnesschallenge@gmail.com with your name (or pseudonym if you prefer:) and email address.

• I will add you as a blog "author" so you can post any questions, feedback, suggestions, or progress.
• Email your weekly progress to the email address above, every Friday and I will keep track of the running totals. If you would rather not tell me your initial weight, no problem, but I would still like to help keep track of the weekly changes to help make sure everything is accurate at the end.
• *Please note that any information you give me will be kept completely confidential. None of it will be posted on the blog, and your email address will not be spammed!*
  

2. Send $10 by Jan. 8th by one of the following methods:
-Paypal: virtualfitnesschallenge@gmail.com
-Check: Desiree Heath 1512 E. 113 S. / Idaho Falls, ID 83404
-In person

3. Please read the rules on the blog home page. Because this is a virtual challenge that we can all do at home, we are assuming that everyone will be honest about their progress.

4. Spread the word to your friends and family! The more people, the bigger the prize, and the more help in finding the best ways to reach your fitness goals!

Reasons

From the Center for Disease Control:

"Achieving and maintaining a healthy weight isn't just about a "diet" or "program". It is part of an ongoing lifestyle that you can adopt now and stay with for years to come. A healthy weight contributes to good health now and as you age."

Overweight conditions can increase the risk of:

Coronary heart disease
Type 2 diabetes
Cancers (endometrial, breast, and colon)
Hypertension (high blood pressure)
Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
Stroke
Liver and Gallbladder disease
Sleep apnea and respiratory problems
Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
Gynecological problems (abnormal menses, infertility)