A Spoonful of Health

A Blog About Wellness


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Habits

There are many website, books, etc that tell us we can make or break a habit in 3-4 weeks. Well let me tell you it’s a lot easier to make a habit than break one. I can go 21-28 days without doing something, and still pick it back up the next day. In my opinion to break a habit you really just need to want to.

I’ve bitten my nails my whole life.
metal-nails
Just before I went to Mexico a few years ago I was able to stop. Then I started. Just before my wedding I stopped. Then I started. Right now I’ve stopped (let’s see if I can keep it up)! While biting my nails is a habit, I think there is more to it. I believe I bite my nails more so when I am stressed, craving something I just can’t put my finger on, if there is a nick/tear in my nail I start chewing it to try and even it out and the next thing I know.. nails are gone!

Food is the same.
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I mean I won’t lie, I love sugary goods, but I eat them more when I can’t figure out what I want, when I’m bored, and when I am upset about something. (Generally I am upset than I am eating crap).

Breaking habits is a state of mind. It’s a force of willpower. You have to want to make changes to see changes. No one else can force you to do something you don’t want to. So this is the same with eating right and getting in shape.
I know I’ve been doing all these little fad diets etc to get where I want to go, but now that I have lost some weight and have been working out, I am feeling better about myself. I know that I need to make a dietary lifestyle change. Did you know that diet is 80% of your appearance, and exercise and genetics are only 20%? So working your ass off and not seeing weightloss results is probably because of diet choices! Exercise is great, and muscle is heavier than fat, and it can help you look leaner and become stronger, but you will not see weightloss without eating right!

Over the next few weeks we are going to become Scientists!
prescription-medicine-clip-art
I will talk about different nutrients our body needs, and what foods we can get them from. We will work towards creating a basic meal plan for a day to show you how easy it is to eat right!

Edit: not done yet, havent had time to ake photos! Will update when done.
We are also going to start our own 30 Day Flexibility Challenge!
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Print out our amazing Yoga calendar! For Day 1, do the pose. On Day 2 I want you to do poses 1 and 2. Day 3, 1,2 and 3, etc. Hold each pose for 30-60 seconds, depending on how you are feeling, do not push yourself if you have never done any yoga! On exercises that are for legs or arms, make sure to do 30 seconds on EACH side. Please let me know how you are doing, send me pictures! I want to point out that it is possible many of you are more flexible than I am already! So bear with my pictures, I did the very best I could at this stage!

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310 Nutrition vs IsaGenix vs Arbonne

Lumosity – I have noticed if I do exercises each day I get better, if I skip a day, I seem to have a harder time with the exercises!
Day 10 1214
Day 11 1218 Not a big improvement, had to do lots of math today 😦
Day 12 1236
Day 13 1230
Day 14 1258

310 Shake
310

Calories 90
Cost: $2.29/serving
Protein Shake Review #6
No soy, no msg, no hormones, no crazy sugars or artificial sugars
Membership: There is no membership but if you get setup with an auto renew (meaning they send you a new bag each month automaticcaly) you get a $4 discount and free shipping! And as a bonus you can cancel anytime, by phone, email or live chat. Also I received a eBook which my purchase which discusses how to use 310 Shake in your daily life with meals!
Samples: $3.99 each. This is great because you can try the flavours to see if you like them, as well as the texture of the shake!
Nutrition Facts:
Mocha
Vanilla
Chocolate
Strawberry
How long was I satisfied: 2 1/2 hours
Thinner than IsaLean (due to less calories and less powder used overall). I prefer this thinness. 310 Shake is a more chalky tasting than IsaLean, but when mixed with fruits it is not very noticeable. There are some great recipes on 310 Nutrition’s website, but any combination of fruits/veggies and a milk of your choice work great! I love Cherry Choc Pop!
Comes in four flavours, chocolate, vanilla, strawberry and now mocha! My favourite flavour is chocolate. Though the vanilla is great if you just want to sweeten up whichever fruit you choose to use!
What else can you buy: 7 Day Cleanse, Appetite Fighter, Daily Superfood & Cleanse Juice, Fat Burning and Metabolism Booster, Probiotics, a blender, a shaker cup, and samples! And you get a free eBook! You can also get a sample and shaker cup at Try 310 Shake, just pay shipping! I didn’t do this because I could not find the page for some reason. So paid for my shaker cup and my samples, dang!
I’ve had some shipping issues mostly just LONG waits, the people at 310 Nutrition are super great as responding fast, but it is still a pain to wait.

IsaLean

Calories 240
Cost: $4.72/serving
Protein Shake Review #3
Low Glycemic, Gluten Free, Soy Free
Membership: $4.00/serving (this could be a bit less if you order more than one canister at a time because I am including the shipping in the breakdown). Membership has a signup fee, but if you choose to sell the product you can get a lot of free stuff, especially if you can get others to join you and sell as well. Another MLM business.
Samples: IsaGenix does not technically have samples, but most good sales people will have purchased the individual sized packets and should be able to give you or sell you one.
Nutrition Facts:
Vanilla
Chocolate
Strawberry
How long I was satisfied: 4 hours
IsaLean is a thicker shake than 310. For me this made is harder to swallow. Although it tasted great, as soon as it warmed up it was like drinking warm whole milk, just blech! I tried both Vanilla and Chocolate in this, and I was not a fan of the chocolate it was WAY to thick.
What else can you buy? Cleanse, Soups, Energy and Performance products, Healthy Aging products, Snacks, Fiber, Greens, Skin Care products. I got to try a couple other samples, my favourite was the Chocolate Peanutbutter IsaLean bar. Like 100% this could take the place of my chocolate bar cravings, but they are a meal replacement and are about $3.50 a pop. So Im definitely thinking about buying some of these in the near future if I cant curb my chocolate addiction.
Interested in purchasing? Buy here!

Gonna try some DIY Meal Replacement Shakes over the next week see how they compare in price and taste.
I’m going to try a Green Thickie.. which sounds disgusting, so we’ll see. These seem to have WAY more calories than the premade shakes, but I can also pronounce and know what every ingredient is. I’ll give them a try and see if I can stomach them and let you know! You should try it too as it is the recipe of the week and tell me what you thought!

FYI- I just got the Arbonne shake last minute, so I will add it next week as well!


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Why I Stopped Soda

Soda, oh so sweet, bubbly, tasty soda!
Soda pop is so terrible for you, but it’s so delicious! It’s delicious because it is a sugar, and sugar is so damn yummy! Soda seems so refreshing on a hot day, but the truth is, due to sodium content, it is actually making you more thirsty! And there is nothing hydrating about soda. Sugar + Salt = Dehydration and FAT
I’ve had two soda’s since I’ve started to get healthy.
1. Was an italian soda on my birthday, so no salt, but added cream
2. Was a Diet Soda at Sonic when I was out with my husband
DIET soda is just as bad at regular soda, possibly worse! Yes it has no calories, but there are lots of studies linking degenerative diseases to sugar substitutes.

rethink-your-drinks-sugar1sdf

Soda is made for numerous reasons
1. It makes you fat and increases bad cholesterol
2. Diet soda still increases blood glucose levels, which leads to weight gain, and possibly diabetes!
3. The artificial coloring in dark sodas is carcinogenic
4. Accelerates aging
5. Messes with your hormones
6. It causes pollution
7. Teeth decay and gum disease
8. It’s addictive
9. Heart disease risk, due to build up to fats
10. Gout
11. Dementia
12. Asthma
13. Osteoporosis
14. Reproductive Issues

Now if that doesn’t convince you to quit soda, I don’t know what will. Soda is sugar, and sugar is addictive, so I understand it is not easy to quit! But there are way that will help! If it’s the sweetness of soda you like, try juice! If it’s the bubbles you like, start with a carbonated water mixed with juice. Eventually you will need to quit the bubble because carbonation leads to osteoporosis because it leaches calcium from the bones, but it is still much better than regular or diet sodas!

References: Rodale, Wellness Mama, Authority Nutrition, Babes and Kids Review.

fruit

Flavoured Waters
A great way to kick the soda is by flavouring boring old water!
You can easily make a pitcher of these for drinking at home, or you can throw the few ingredients in a travel bottle!
You will want to use a spoon or a muddler to crush your herbs and smaller fruits to bring out the flavours a bit more.
You can mix up any combination of fruits and herbs to make your favourite flavours, but here are a few I can’t get enough of.

Strawberries and Basil
Cucumber (slices), Mint, and Ginger
Lime, Orange and Lemon (slices)
Grapefruit (slices) and Cucumber (slices)
Watermelon and Mint
Blackberry and Sage

So you can just add these items to water and let it sit overnight in the fridge, or for an even stronger flavour, you can poor hot water over the fruits like you would be making a hot tea, and then let it cool overnight in the fridge.


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Water Soluble Vitamins – Thiamin and Riboflavin

For the next few weeks we will be talking about the Water Soluble vitamins. Water soluble vitamins are vitamins that are excreted when we urinate and defecate, so need to be replaced regularly. There are 7 water soluble vitamins, 6 of which are B vitamins, and the 7th is Vitamin C.

Foods contain certain amounts of water soluble vitamins, but that is not necessarily the amount our bodies get. Because of chemical processes in the body and because water soluble vitamins are so unstable, they get destroyed easily in high temperatures, prolonged storage and sometimes just being left out in the air. This is why many vegetables are flash frozen, it helps to keep more of the nutrients and vitamins intact. I will always suggest frozen or fresh fruits and vegetables over canned, which are full of preservatives, salts and sugars.

Today we will start with Thiamin and Riboflavin.

THIAMIN

Thiamin is essential for energy metabolism and maintaining nerve cell membranes.

Thiamin deficiency is known as beriberi (sounds nice right? well it’s not). It is uncommon in North America, but other parts of the world it is very common,, especially parts of Asia. Alcoholics are also prone to thiamin deficiency because of poor absorption in the GI tract, liver damage which leads to thiamin not becoming active as well as thiamin is needed to metabolize alcohol.

Thiamin is present in nearly all nutritious foods. Whole grains are especially important, they are the major source of thiamin. In Canada, white flour has to be enriched with thiamin, as well as other B vitamins and iron.

As I said earlier, water soluble vitamins are easily lost in cooking, thiamin is one of the most unstable of the vitamins.Roasting, broiling, and baking all result in thiamin loss. Using small amounts of water, or getting a specialty cook ware set where water isn’t even needed will result in the least loss of thiamin. Baking soda also destroys thiamin.

RIBOFLAVIN

Riboflavin helps to metabolize carbohydrates, lipids and protein. Riboflavin also helps to activate other vitamins, such as B6. Riboflavin is essential for growth, including immune function and red blood cell formation.

With a deficiency of riboflavin body tissues become inflamed and can breakdown. Again due to foods being enriched, it is very uncommon in North America.

Milk and milk products are the major sources of riboflavin, followed by whole grains and enriched foods.

Like thiamin, riboflavin is lost when it is cooked in large amounts of water. Ultraviolet light also kills riboflavin.

That’s it for today! See you next Friday! Feel free to comment or ask questions!